Andie

So far today, I’ve done a deeply spiritual yoga practice, and finished a class preparing me for the NBHWC exam. Later, I’m hiking!!! What wins are you shooting for today???

Did you know that when you are relaxed, the parts of your brain responsible for problem solving, creativity, and those that keep our baser emotions and impulses in check, are in control? The fight-or-flight prone amygdala is quieted, our body can go into rest-and-digest, and we have more energy to direct to the things that matter most to us. We also are more likely to remember and connect with our WHYS that are driving us to become better... See More

Did you know that when you are relaxed, the parts of your brain responsible for problem solving, creativity, and those that keep our baser emotions and impulses in check, are in control? The fight-or-flight prone amygdala is quieted, our body can go into rest-and-digest, and we have more energy to direct to the things that matter most to us. We also are more likely to remember and connect with our WHYS that are driving us to become better versions of ourselves, instead of letting the stress response override our long term goals in exchange for short term relief. Let’s share ideas! What is one small change that you can make to prioritize relaxation? (Question derived from James Clear’s weekly email). #jamesclear #habits #321

Are you familiar with the pillars of Lifestyle Medicine? Lifestyle Medicine is a medical specialty that uses therapeutic lifestyle interventions as a primary modality to treat chronic conditions including, but not limited to, cardiovascular diseases, type 2 diabetes, and obesity. Lifestyle medicine certified clinicians are trained to apply evidence-based, whole-person, prescriptive lifestyle change to treat and, when used intensively, often reverse such conditions. Applying the six pillars of lifestyle medicine—a whole-food, plant-predominant eating pattern, physical activity, restorative sleep,... See More

Are you familiar with the pillars of Lifestyle Medicine? Lifestyle Medicine is a medical specialty that uses therapeutic lifestyle interventions as a primary modality to treat chronic conditions including, but not limited to, cardiovascular diseases, type 2 diabetes, and obesity. Lifestyle medicine certified clinicians are trained to apply evidence-based, whole-person, prescriptive lifestyle change to treat and, when used intensively, often reverse such conditions. Applying the six pillars of lifestyle medicine—a whole-food, plant-predominant eating pattern, physical activity, restorative sleep, stress management, avoidance of risky substances and positive social connections—also provides effective prevention for these conditions.

Had the privilege of hugging one of the GREATS last night! I’ve had the pleasure of meeting Dr. Greger numerous times, and he is always so warm, genuine and hilarious! If you are not familiar with his groundbreaking work, check out his books How Not to Die, How Not to Diet, and now, How Not to Age. He also uploads evidence based nutrition and lifestyle videos to his renowned website, nutritionfacts.org. He is THE go-to for evidence based... See More

Had the privilege of hugging one of the GREATS last night! I’ve had the pleasure of meeting Dr. Greger numerous times, and he is always so warm, genuine and hilarious! If you are not familiar with his groundbreaking work, check out his books How Not to Die, How Not to Diet, and now, How Not to Age. He also uploads evidence based nutrition and lifestyle videos to his renowned website, nutritionfacts.org. He is THE go-to for evidence based information on health!

Since Imbolc is about the stirring of new life, and dreaming about what is to come, let’s have a big ol’ share session! If you could wave a magic wand, and change ONE thing about your life, what would it be?!?! What would tomorrow look like if you made that wish, went to sleep, and woke up with it fulfilled???? C’mon friends! Imagine with me! Imagining is where all creation begins ✨

What are you planning to cultivate with the return of your light?

Every year, for the past 5 years or so, a word starts to bubble to the surface of my consciousness around Christmas time. It’s a word that marks the focus and the direction of the coming New Year for me. I have never LOOKED for a word. It just shows up. I start to not only become aware of that word, but I start to see it all around me, in books, conversations, online, in emails,... See More

Every year, for the past 5 years or so, a word starts to bubble to the surface of my consciousness around Christmas time. It’s a word that marks the focus and the direction of the coming New Year for me. I have never LOOKED for a word. It just shows up. I start to not only become aware of that word, but I start to see it all around me, in books, conversations, online, in emails, meditations, everywhere. A clear indicator that this is my path for the coming year. I’ve had some really good ones - spaciousness, surrender, last year it was a doozy - reorganization. This year alignment came forth. It sounds exciting, right? Finding all that is in alignment with your highest self, your desires, your journey……. But this morning, as I was practicing yoga, I realized that one of my poses was off. When I shifted into the proper ✨alignment✨, my muscles began to quiver and ache. They felt like they were being pulled to ripping. My core tightened up. My breath quickened and became shallow. I struggled to relax into the balance of push and pull. It dawned on me, that being in alignment is not always comfortable. It stretches you in ways that make you quiver, that make you want to shift out of it and take a child’s pose instead. My beautiful yoga teacher, Ryn Robinson, taught me that the asana does not begin until you want to get out of it. That’s where the magic happens, where you begin to transform - your body, your nervous system, your inner world, your concept of what is right and wrong, good and bad, the lens through which you see the world, and your life. Remember that what you are seeking might not feel good at first. It might stretch you into a discomfort that makes it hard to breathe. Alignment might mean letting go of things you don’t want to, of facing challenges that you would rather avoid. It might mean questioning the very life that you have built, the people in it, and the path that you have been on for all of these years. You might shake with uncertainty. You might want to collapse into the easy and the familiar. You might look around and think that you look ridiculous and that this isn’t for you. But my dear ones, you are just finding your alignment, and soon, that which feels uncomfortable will be the place that stretches you into the greatest version of yourself, the most beautiful life that you can image, and beyond. So today, see if you can find something that calls to you and stretches you at the same time. THAT is where you are headed. THAT is where you will unfold into your magnificence. And I will be right there, reminding you to breathe, reminding you to hold the pose just a heartbeat longer. Sending all of my love today and always!

Did you know that Serotonin, a key neurotransmitter, is responsible for creating long lasting feelings of happiness, focus, calm and wellbeing? It has also been shown to be a powerful appetite suppressant, meaning that higher levels can assist with achieving and maintaining a healthy weight. 90% of our serotonin is made in our gut. What we eat directly impacts our gut microbiome; specifically, whether or not we have a healthy population of microbes responsible for stimulating cellular... See More

Did you know that Serotonin, a key neurotransmitter, is responsible for creating long lasting feelings of happiness, focus, calm and wellbeing? It has also been shown to be a powerful appetite suppressant, meaning that higher levels can assist with achieving and maintaining a healthy weight. 90% of our serotonin is made in our gut. What we eat directly impacts our gut microbiome; specifically, whether or not we have a healthy population of microbes responsible for stimulating cellular signaling for serotonin production. If you are struggling with mood - anxiety, depression, inability to focus - start with changing what’s on the end of your fork. High fiber foods are directly responsible for nourishing those instrumental gut bacteria, so load up on fruits, veggies, whole grains and fermented foods like kimchi, sauerkraut, tempeh, miso and dairy free yogurt!

Change can feel scary and overwhelming, and that is a completely normal part of being embodied. Our brains want to be able to predict what comes next, as it helps to conserve glucose usage. When we veer from what we have always done, when we shift out of autopilot, when we decide to stop trying to swim upstream, our brains freak out a bit, since they cannot predict what happens next. That is the sensation that floods... See More

Change can feel scary and overwhelming, and that is a completely normal part of being embodied. Our brains want to be able to predict what comes next, as it helps to conserve glucose usage. When we veer from what we have always done, when we shift out of autopilot, when we decide to stop trying to swim upstream, our brains freak out a bit, since they cannot predict what happens next. That is the sensation that floods the body when you start shifting patterns. And that is ok! Recognize what is happening, lean on your support system (trusted friends, family, a coach) and just take one small step forward. I believe in you!!!! Wellness Starts with We

You cannot heal a body that you hate. You can’t obsess your way to health. You can’t shame your way to wellness. Treat yourself like someone that you love.

Work with a coach who walks the walk, not just talks the talk. Wellness is not just what you weigh - it’s about nutrition, movement, mindfulness, stress reduction, quality sleep, having purpose, healthy relationships and more. Most of us have no idea how amazing we are designed to feel. Let’s get you there!

What are you intentionally creating in your life?

Are you tired of being on the dieting cycle? Are you sick of all of these gimmicky fads preying on your deep desire to heal and on your wallet? Fads that promise results but deliver nothing of the sort? Are you sick of hearing about all of the things you SHOULD be doing, of being made to feel like there is something wrong with you???? Do you just want to feel good? The answer doesn’t lie in a new diet,... See More

Are you tired of being on the dieting cycle? Are you sick of all of these gimmicky fads preying on your deep desire to heal and on your wallet? Fads that promise results but deliver nothing of the sort? Are you sick of hearing about all of the things you SHOULD be doing, of being made to feel like there is something wrong with you???? Do you just want to feel good? The answer doesn’t lie in a new diet, exercise regimen, online course, supplement or self proclaimed health guru. You already have everything that you need, all that it takes, to move from surviving to thriving. I will show you! We all have a good sense of what it takes to move towards optimal wellness, but no one taught us how to close the gap between where we are and where we want to be. It can feel daunting to appraise that gap and try to figure out where to start, how to create healthy habits that WE WANT and that are sustainable and long lasting. We look at that gap and feel stuck, paralyzed by overwhelm and that feeling that we have tried it all. As a Certified Professional Wellness Coach and Certified Lifestyle Medicine Coach, I partner with you and help you master the science of habit change, moving you towards YOUR ideal vision of health (not mine). I am your mountain guide, helping you choose the mountain you wish to climb, assess your tools and resources, plan the route, anticipate hurdles (changes in weather, washed out trails) and plant your flag at the summit! Grab your gear and let’s partner to help you lose weight, sleep better, reduce stress, improve your relationships and feel VIBRANT AND ALIVE!

Confused about what a healthy diet looks like? It’s so hard to wade through all of the conflicting information out there when it comes to what foods truly support optimal health. Where do you need a little extra support?