What does a Health Coach do?

What does a Health Coach do?

health coach

Health coaches are part of the movement dedicated to reversing the physical inactivity epidemic. A health coach helps educate and motivate people to adopt healthy, long-term, sustainable behaviors to improve their health. They coach people to create a life that avoids so many lifestyle illnesses and health conditions.

A health coach works to facilitate healthy lifestyle changes through a three areas: physical activity, nutrition education, and behavior change.

Working with a health coach begins with a holistic assessment of your lifestyle. Lack of time is the most frequently reported reason for why people don’t exercise.  Health coaches work to help clients understand how to realistically include movement in their days.

There is also discussion about your support systems. In order to maintain positive changes long-term, you need reliable support systems. Sometimes this involves suggestions for altering high-risk behaviors. While this sounds really scary, it can mean changing a simple habit like snuggling on the couch with your sweetie, while watching TV and eating a bowl of ice cream every night.

Coaching behavior change is the heart of a health coach’s job. Using psychological methodologies, the health coach helps clients evaluate their starting point. From there, the coach can introduce small mindset shifts to set off a snowball effect of positive change.

Another role of the health coach is guiding goal setting. Depending on the client’s starting point and desired main goal, the coach helps clients set goals related to fitness, nutrition, self-care, and overall wellness. The health coach ensures that goals are realistic, appropriate, and achievable for the client.

Weight management coaching includes a blend of psychology, fitness planning, and nutrition evaluation and education. Health coaches have advanced study in both the psychology of weight management as well as the science of physiology. This unique blend places health coaches as central figures in fighting the obesity epidemic.

Where can I find a Certified Health Coach?

  • Medical offices- particularly those inclined to functional medicine or holistic practice
  • Corporate wellness programs
  • Community centers
  • Private practice

Many health coaches are fitness and wellness professionals who want to further their education to better serve their clients.

Interested in chatting about my health coaching services? Fill out the form below, and we’ll get a 15-minute phone call set up right away.

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Am I in Perimenopause?

Am I in Perimenopause?

am i in perimenopause

Am I in perimenopause?

Why is my body doing this to me?

Will I ever feel like myself again?

If you’ve ever asked any of those three questions, you’re not alone. For women 40+, not knowing what is normal and what isn’t **is** normal!

But if you’re not happy living in the dark, it’s time to educate yourself about what perimenopause is. It’s good to know what you can expect. It’s empowering to know what questions you should ask your health care provider– and what to do if the answer doesn’t seem right to you. And it’s a great relief to know that there is a new normal on the other side.

Not only that, but there is opportunity and a new sense of balance.

So don’t be afraid of perimenopause. Be informed!

If you’ve ever asked “Am I in Perimenopause?” check out the video below. It will help you answer that question– and a lot of other questions, too. And I truly hope it will put your mind and heart at ease.

Good health and great happiness to you!


So, did that sound like you?

If you’re sick and tired of being sick and tired– or you’re just ready to be better informed about your body– NOW is the time.

Join the community of women who are ready to become informed citizens of their own bodies. These are women just like you who have a million competing priorities.

But they are ready to say YES to better hormone balance, increased energy, bolstered moods, and a body that feels fit and at ease.


I invite you to check out Survive & THRIVE Perimenopause to see all that is on offer:

Educational videos— each short enough to watch in those precious spare moments of your day

A Specially-Designed Workbook— take the information from the course and, with thoughtful self-reflection, actually apply it to your life

Community— like-minded, action-taking, intelligent women

Weekly Q&A Zoom Sessions— ask **YOUR** questions & get answers from a certified women’s wellness coach who specializes in perimenopause, share your insights, know that you aren’t going at it alone


Brain fog? Weight gain? Body gone all wonky? Check out this 15 minute video about what perimenopause is-- and isn't!

Self-Care as Escapism

Self-Care as Escapism

In the last post, I shared with you 5 COMPLETELY FREE Acts of Self-Care.  I hope you noticed that the theme was making connections, between yourself and your breath, your body, your mind, and your friends.

Is Self-Care Escapism?

But for so many people, there is a belief that self-care is a form of escapism.  That is, they feel that in order to recharge they need to withdraw from others.

Let me be clear: if your personality is more introverted, you likely do need time to yourself to feel your best.  If you like to take long walks in nature to reconnect with yourself so that you can be your best self, that’s fantastic.

But what I want to talk about today is the misconception that other forms of escapism are self-care.  Notably, that need that so many people have to zone out, using food or alcohol or digital media as a pacification method.

Self-care is about nourishing yourself and building yourself up.  If you find yourself caught up in endless internet surfing, mindlessly watching cat videos night after night, ask yourself: Is this really the best way to feed my soul?

A lot of people use TV or the internet as an evening wind down.  But as we learn more and more about the detrimental effects of blue light (as emitted by digital devices) on sleep, we need to be mindful of how our evening escapism is affecting our overall wellness.

This desire to zone out may be necessary from time to time.  Life can be overwhelming.  The number of people competing for our attention and time often makes women want to run for the hills.  Mindless consumption– whether it is caloric or media– as a one-off event won’t really hurt you.  But if it becomes a pattern, a way of soothing yourself, then you’ve moved on from protective self-care to an unhealthy behavior.

Look, I’m no angel.  One time several years ago, in the middle of the night awake with an unsettled baby, I googled, “Silent Retreat Center near me.”  The thought of running away for a weekend and talking to NO ONE seemed positively dreamy.  (Let’s be honest– it still does.)  And while this escapist strategy would have been lovely, what I really needed to do was reassess why I felt the need to run away in the first place.

My regular running workouts give me a tiny escape a few days a week.  No headphones; nothing but my footfalls.  Running is a productive form of escapist self-care, as I get to be outside and work my body at the same time.

As with any type of healthy habit building, a thoughtful reflection about your behaviors can help you craft the wellness lifestyle you seek.  Finding the balance between escapism and connection can outline the best self-care practices for you to adopt.

Good health and great happiness to you!

Make self care your escape!
My Cheeky Monkey is TEN

My Cheeky Monkey is TEN

My middle kid– the one known affectionately (and appropriately) as The Monkey– turns ten today.


That means that ten years ago right now, I’d given up any hope of this child actually evacuating my womb.  He’d settled himself in nice and low several weeks before, which is unusual for a second baby.  That gymnastic fetal positioning and his expulsive four-hour-labor-and-delivery should have given me some indication as to what type of personality he would have.

The Monkey is my kid who has No Fear.  The Monkey is my kid who is Up For Anything.  The Monkey is my kid who, when he gets clobbered on the soccer pitch and all the parents of both teams gasp in collective fear for his young life, pops back up like a Weeble Wobble, steals the ball, and runs downfield and scores.

Meanwhile, he is happy to use his sweet and shy personality and authority-defying dimples to get you to do whatever he wants.  I pray each and every day that he will use his charm, smarts, and talents for good and not evil.

He’s already had an illustrious track career, winning his age group at the Manzano Mile (only 1/4 mile for kids!) in 2011:

2013-03-23 12.17.40  owenmanzanomile2013

And finishing 3rd in his grade at the district Cross-Country Meet in 2014:


But if you want the most accurate photo of him as a Big Kid, this is what I offer:


His constant movement is fueled by a level of energy I can only envy.  And his constant competitive nature is something I can only identify with all too well.  Again, may he use that trait for good and not evil!

And so, as my sweet Monkey-Child closes out his first decade, I’m left reflecting on all the madcap adventures we’ve shared and all that I hope we have before us.  To watch your child truly grow into himself is such a thrill.

8 No-Excuses Acts of Self Care

8 No-Excuses Acts of Self Care

It’s a familiar mantra in my community: I have no time for anything!

Are you one of the many people who doesn’t have a regular self-care practice because you think it’s only for the rich?  Or maybe you think self-care takes a lot of time, and you barely have time to take a shower every day.  Or maybe you think that it involves lining up too many moving pieces, and who has the energy for that?

Who wants self-care to be one more thing you’re not doing well?

No one!

Here are EIGHT NO-EXCUSES ACTS OF SELF-CARE that anyone can practice.  No budget required.  They’ll make you feel better by lowering your stress, giving you some perspective, and turning the focus on the world’s most important person: you.

  1. Read.  


Genre is unimportant.  Finishing the book is unimportant.  But falling into the book and losing yourself and learning something about someone or something else is important.

2. Go Outside.

self care nature

Being outside allows you to notice colors, sounds, and combinations that heighten your awareness of yourself as well.

3. Move Your Body.

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Go for a walk.  Stretch.  Turn on some music and dance.  It doesn’t matter what you do; movement makes it all better.

4. Eat Something Nutrient-Packed.


For me, there is nothing like fresh-cut fruit.  A few bites, and I’m awake, aware, and revived.

5. Phone A Friend.

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If you have ever received a voice mail from a friend that said, “I was just thinking of you.  No need to call me back.  Just have a great day.” you know that it would be even more awesome to be the person leaving the message.  Try it.  It takes 30 seconds.  And if your friend picks up, a few minutes with a friend during a busy day is a real gift.

6. Breathe Deeply.

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Spine tall.  Eyes closed.  Chest full…and empty…and full…and empty.

7. Keep a Gratitude Journal.

self care gratitude journal

Keeping a gratitude journal has been recommended to me by years, yet I’ve always dismissed it as a bit too Oprah.  This year, though, upon receiving my Leonie Dawson daily planner, I decided I’d use it to note at least five things per day I’m grateful for.  Trust me, when you start looking, five turns into ten turns into fifteen really easily.

8. Take a Nap. 

self care nap

I know, I know…there you go again shouting “I have no time!”  It is always a good time to take a nap.  Trust me.

What’s your favorite way to take care of yourself?  We can all use more ideas to fill our cup.

Good health and great happiness to you.