https://www.groundedwellness.coach/blog daily 0.75 2025-11-16 https://www.groundedwellness.coach/blog/the-adaptive-mindset-the-quiet-superpower monthly 0.5 2025-11-16 https://www.groundedwellness.coach/blog/the-great-processed-food-debate-finding-balance-in-a-convenient-world monthly 0.5 2025-02-26 https://images.squarespace-cdn.com/content/v1/60ddbd8beba6f27765e83c24/0e510bec-23d1-4fed-b026-93d9f26c6350/There+is+room+for+all+in+a+healthy+diet.png Blog - The Great Processed Food Debate: Finding Balance in a Convenient World - Here's a potentially surprising take: ultra-processed foods aren't the villain - it's our relationship with them that needs attention and how much we are eating. Quality and quantity are important factors. Many of these foods are undeniably delicious, and once we start, it can be hard to stop (like that mouse with the cookie!). We are also fighting some powerful forces when it comes to these ultra-processed foods. As UCLA Health shares, by their very design they are ultra palatable and not satiating. So do we need to kick all processed foods to the curb? Not so fast. While social media might push us toward extreme solutions - eliminate all sugar! cut out all processed foods! - remember the fat-free craze? How did that work out? We need balance and keep in mind balance is not a static state in the literal or figurative sense. . https://www.groundedwellness.coach/blog/critical-thinking-your-secret-weapon-in-the-wellness-wilderness monthly 0.5 2025-01-30 https://images.squarespace-cdn.com/content/v1/60ddbd8beba6f27765e83c24/9e4c79b5-12d7-4895-b893-778ff41bc33d/wellnessmaze.png Blog - Critical Thinking: Your Secret Weapon in the Wellness Wilderness So how can critical thinking help us navigate this wellness maze? The Oxford English Dictionary defines critical thinking as "the objective, systematic, and rational analysis and evaluation of factual evidence in order to form a judgement." But let's look at a more practical definition from Diane Halpern's "Thought and Knowledge": https://images.squarespace-cdn.com/content/v1/60ddbd8beba6f27765e83c24/b901e150-7c45-44a8-a3f4-ac5b33d229c6/wellnessmaze2.png Blog - Critical Thinking: Your Secret Weapon in the Wellness Wilderness - Step 4: Iterate Remember that success rarely comes on the first try. As life changes, so might your optimal approach. Use this process repeatedly to refine and adjust your strategy. https://www.groundedwellness.coach/blog/stopping-the-production-line-of-manufactured-stress monthly 0.5 2024-12-03 https://images.squarespace-cdn.com/content/v1/60ddbd8beba6f27765e83c24/18bb585d-32f8-4b18-86a2-524a73c158c5/eustress.jpg Blog - Stopping the Production Line of Manufactured Stress - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/60ddbd8beba6f27765e83c24/1720383208363-UHAR14CST8MQ1JS0UIAU/image-asset.jpeg Blog - Stopping the Production Line of Manufactured Stress - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.groundedwellness.coach/blog/in-the-war-against-obesity-are-drugs-our-best-weapon monthly 0.5 2024-05-24 https://images.squarespace-cdn.com/content/v1/60ddbd8beba6f27765e83c24/1716513495149-A2S2DDUKT3NBY4P8FJYS/image-asset.jpeg Blog - In the War Against Obesity, Are Drugs Our Best Weapon? - The first line of defense against obesity is lifestyle modification. This includes areas like diet, exercise, sleep and stress management. Most of us are probably familiar with such modifications and have probably tried several tactics in these areas, perhaps even multiple times only to feel defeated and revert back to old habits. While lifestyle modifications can be a low cost, effective method of preventing obesity as well as the treatment of it, like many things, it is easier said than done. Lifestyle modification is driven by behavior change which does not come easily to most of us. It often means deconditioning a behavior in addition to creating a new one. (i.e. Instead of having ice cream after dinner each night, we go for a walk.) https://images.squarespace-cdn.com/content/v1/60ddbd8beba6f27765e83c24/1716514717096-9FEVAI780E91AVHPTGTT/image-asset.jpeg Blog - In the War Against Obesity, Are Drugs Our Best Weapon? - While the above questions are without a doubt important, it’s equally important to state that the efficacy of the weight loss drugs (and weight loss surgery) will significantly increase when healthy lifestyle changes are implemented and sustained as well. While I am absolutely an advocate for looking at healthy lifestyle practices first, I recognize that these changes do not come easily and are downright HARD for many and even if we can get started, sticking to them can feel impossible. The lack of consistency and long term change can result in minimal or short lived results which can further deflate motivation. The use of weight loss drugs can help people find success and make things like portion control with food not feel so exceedingly hard. It can instill a sense of confidence that “Yes, I can do this.” https://www.groundedwellness.coach/blog/why-i-love-the-crossfit-methodology-amp-what-ive-learned monthly 0.5 2024-01-16 https://images.squarespace-cdn.com/content/v1/60ddbd8beba6f27765e83c24/1705363998858-JMPTE3QQLFTN01A1K838/image-asset.jpeg Blog - Why I Love the Crossfit Methodology & What I’ve Learned - Let’s start with differentiating the Crossfit Methodology from the sport of Crossfit. While there are certainly similarities, there are also some distinctions to be acknowledged. I like to think of it as playing in a basketball league versus playing in the NBA. Basically the same rules apply; however, the execution and goals are slightly to vastly different. https://images.squarespace-cdn.com/content/v1/60ddbd8beba6f27765e83c24/8e38cfac-1425-4073-bcce-4b2fd6acf3d3/IMG_2040.jpg Blog - Why I Love the Crossfit Methodology & What I’ve Learned - While I have an appreciation for the conciseness of the definition in terms of language, you are not alone if you are still wondering what does all of this actually mean and what does it look like in practice. Here’s what it looks like for me. It’s a method of exercise that includes cardio, gymnastic/bodyweight movements and weight lifting. The workouts are varied in movements and in intensity (sometimes by design and sometimes at the request of my body and/or mind). The workouts often consist of only 2-3 movements and typically vary between 10-20 minutes in duration with the occasional shorter and longer workouts. https://images.squarespace-cdn.com/content/v1/60ddbd8beba6f27765e83c24/9c18bb6e-5b01-4f37-9b66-82926f411cd4/IMG_2039.jpg Blog - Why I Love the Crossfit Methodology & What I’ve Learned - I know this is longer than my typical blogs so thanks for hanging in there with me. I could easily write more as Crossfit is near and dear to my heart for physical and mental well-being. With the new year upon us, I know exercise may be on many minds. I hope this has provided some helpful insights. Whatever exercise you choose, be safe, have fun with it and keep moving. Questions around exercise? Please reach out to me here. https://www.groundedwellness.coach/blog/fostering-self-trust-the-role-of-a-coach monthly 0.5 2023-10-02 https://images.squarespace-cdn.com/content/v1/60ddbd8beba6f27765e83c24/1696204454670-VZM118K6LRFKXLYH4GHR/image-asset.jpeg Blog - Fostering Self-Trust: The Role of a Coach - I get it. Prior to becoming a health coach, I always thought of a coach in terms of athletics. The coach told me what to do and it was my job or the team’s job to execute. This is not the case in health and wellness coaching. I often think Collaborator would be a more fitting title for this role. https://images.squarespace-cdn.com/content/v1/60ddbd8beba6f27765e83c24/1696205442622-3OIEV8RRF8VYBAZ8VIRL/image-asset.jpeg Blog - Fostering Self-Trust: The Role of a Coach - Remember, progress is rarely linear. As you work through different strategies with the guidance of your coach, your coach can offer perspective and be an objective voice. I will often tell people I’m working with, it can be a bit like a science experiment. We can lean into the scientific data and various strategies already out there and it’s important to keep in mind the variables of our own life are important factors that come into play. Rather than asking why this didn't work for me, consider how do I make this work for me? https://www.groundedwellness.coach/blog/wouldnt-it-be-neat-to-burn-calories-without-exercise monthly 0.5 2023-08-22 https://images.squarespace-cdn.com/content/v1/60ddbd8beba6f27765e83c24/da654f6b-44ac-4c8a-85d1-4e09dbe138b8/gardening.jpg Blog - Wouldn’t It Be NEAT to Burn Calories Without Exercise? - So what are these NEAT activities? It’s likely many of the things you have heard before, such as taking the stairs, parking farther away at the store, pacing while talking on the phone or brushing your teeth, household chores and gardening. It also includes things we may not have considered before, like typing, fidgeting in our seats, standing instead of sitting, even playing video games; it all adds up and counts for caloric burn beyond our basal metabolic rate (BMR). All of us have NEAT in our day and if you’re trying to lose weight the National Academy of Sports Medicine (NASM) shares how increasing NEAT can be beneficial. https://images.squarespace-cdn.com/content/v1/60ddbd8beba6f27765e83c24/cbbda006-e7c1-4936-825e-750520281b2f/walkingdog.jpg Blog - Wouldn’t It Be NEAT to Burn Calories Without Exercise? - Bottom line is that whether you exercise regularly, or not so much, NEAT can play an important role in your health. The beauty of NEAT is that it doesn’t require carving out a 30 minute block in your calendar, putting on workout clothes or paying for a gym membership. It can be worked into your day without becoming another scheduled event. It’s all about movement. You might be wondering how do I know how much NEAT I have in my day? A great example of NEAT that’s easy to track is your daily step count. If the once recommended 10,000 steps feels too daunting, recent studies show that just 4,000 steps bring health benefits. With all of the health trackers out there today, it’s not too difficult to track. You can even use a no frills clip-on pedometer. These are wallet friendly options and don’t require another app or for you to carry your phone all the time. https://www.groundedwellness.coach/blog/the-devil-is-in-the-detailsbut-not-in-the-way-you-might-think monthly 0.5 2023-08-09 https://www.groundedwellness.coach/blog/mindset-making-it-work-for-you monthly 0.5 2023-07-27 https://images.squarespace-cdn.com/content/v1/60ddbd8beba6f27765e83c24/bd17d124-9ab5-48b2-a8e3-cb7ae4069aa5/scale.jpg Blog - Mindset: Making It Work for You - Weight loss is a hot button for a lot of us so I’ll use it as an example. We set a goal of losing x number of pounds and often give ourselves a timeline to do so. Next we go in search of the perfect plan to reach said goal. https://www.groundedwellness.coach/blog/motivation-is-a-powerful-force-amp-no-substitute-for-discipline monthly 0.5 2023-01-30 https://images.squarespace-cdn.com/content/v1/60ddbd8beba6f27765e83c24/5b7d56dc-9378-4654-be10-2d398181fd1c/consistency.jpg Blog - Motivation Is a Powerful Force & No Substitute for Discipline Consistency: the quality or act of staying the same at different times. Discipline: the ability to keep working at something that is difficult. Motivation: the condition of being eager to act or work. https://images.squarespace-cdn.com/content/v1/60ddbd8beba6f27765e83c24/fba41f11-dc4a-4c40-925c-0c4c624f57fb/junkfood.jpg Blog - Motivation Is a Powerful Force & No Substitute for Discipline Let’s start with immediate temptation. When it comes to diet, for most of us the temptation of tasty, not so healthy choices are abundant on a daily basis. Temptation can be in our own homes, the places we drive by, the co-workers candy dish, the inner aisles of the grocery store and the list goes on and on. https://www.groundedwellness.coach/blog/practice-makes-ltstrikegtperfectltstrikegt-progress monthly 0.5 2023-01-01 https://images.squarespace-cdn.com/content/v1/60ddbd8beba6f27765e83c24/2d01d2ea-0fcb-48f2-a874-91876a4eb120/newyears.jpg Blog - Practice Makes Perfect? Practice Makes Progress. - Many of us go into the whole New Year’s resolution thing with a huge gust of motivation and determination which contributes to us setting some pretty lofty goals. Or maybe it’s the excess we’ve consumed during the previous weeks and guilt is a driving factor. If we’ve been over indulging, it’s understandable that we now believe going to the other extreme is the thing to do. Whether it be motivation or guilt, keeping New Year’s resolutions realistic can play a major role in how well we do with them. As mentioned earlier, my last blog offers some ideas that might be helpful as you structure this year’s resolution. https://images.squarespace-cdn.com/content/v1/60ddbd8beba6f27765e83c24/c84736e2-5951-49e2-a2e7-3da229ed60c8/PencilsCharcoalCrayonsGrayscaleBlackSet.jpg Blog - Practice Makes Perfect? Practice Makes Progress. - In addition to support, I think it is really important to consider how we define success. For many of us, goals are a black and white situation. You either succeed or you fail, end of story. This mindset can leave us missing this beautiful and incredible piece known as PROGRESS. When we look to make positive changes in our lives, we often have to unlearn a habit in order to implement the new one. For instance, if we are looking to start exercising, it means something in our daily routine most likely needs to shift. We need to get up earlier, cut out some TV time or time spent scrolling on our phones to allow time and space for this new habit. Let’s keep it real—this is a hard task for most of us. Let’s say we aim to start exercising 3 days a week for 30 minutes as our New Year’s resolution. The first week we crush it; we actually do 3 days a week for 45 minute sessions. The next week we hit 3 days a week for 30 minutes and continue this pattern into the following week. Week 4 hits and we miss a day or maybe even 2. What do we do? https://www.groundedwellness.coach/blog/smart-goalstime-bound-or-timeless monthly 0.5 2022-12-16 https://images.squarespace-cdn.com/content/v1/60ddbd8beba6f27765e83c24/4fa6b724-7369-4c04-a748-0ca7906fc9db/Depositphotos_5323817_XL.jpg Blog - SMART GOALS…Time Bound or Timeless? Now that you’ve identified meditation as the action you would like to take, how are you going to hold yourself accountable? This measurable component allows you to track and gauge how you are doing with the chosen action. Let’s say you want to start with meditating for 5 minutes 3 times a week. You will now have quantifiable data to gauge your progress. https://images.squarespace-cdn.com/content/v1/60ddbd8beba6f27765e83c24/632f3d41-d8ea-4b9c-9974-ec46d609d264/Calendar.jpg Blog - SMART GOALS…Time Bound or Timeless? Then we arrive at time bound. This involves setting a deadline or end date for carrying out said action. How this looks can depend on the goal. If you’ve been putting off getting that gym membership, maybe it is setting the goal to sign up for a gym membership by the end of the month. This works well because having a deadline to complete the task creates a sense of urgency. If we don’t set a time frame to complete the task, it can wind up in the “I’ll do it later” pile. https://www.groundedwellness.coach/blog/e4zgwtdjbjkclatu3pnm788gzprwj4 monthly 0.5 2022-11-22 https://images.squarespace-cdn.com/content/v1/60ddbd8beba6f27765e83c24/e1667993-d03e-4d45-aa5b-38cbd08715b3/fallwalk.jpg Blog - Mr. Sandman…Forget the Dream, Just Bring Me Some Sleep - Prioritize sleep. It seems like common sense and in a world where going without sleep so you can get more done is held in high regard, it can be an easy trap to fall into. Consider setting some healthy boundaries that protect your time for sleep. Get some physical activity in your day. This can look different for everyone. The point is to find some movement in your day. If you have a physically demanding job, it might be built into your day. If your job is more sedentary like mine, you may need to be more intentional about carving out time to get it in. Aim to make it something enjoyable you can do on a consistent basis. https://images.squarespace-cdn.com/content/v1/60ddbd8beba6f27765e83c24/ee0315a2-f0bc-4398-8646-b5a35f49f830/coffee.jpg Blog - Mr. Sandman…Forget the Dream, Just Bring Me Some Sleep - Limit caffeine. To my fellow coffee lovers, this one hurt a bit. While the idea of switching to decaf coffee felt a little like ending a relationship I was very happy in, I can report that for me, it’s been a good change. Turns out it was the ritual of coffee I enjoyed more than the actual caffeine. I no longer have the mid-afternoon sleepies and you guessed it, I find my sleep has improved. https://www.groundedwellness.coach/blog/lets-talk-about-drugs monthly 0.5 2022-08-27 https://images.squarespace-cdn.com/content/v1/60ddbd8beba6f27765e83c24/ef2d6a23-c7ab-405b-b422-ac46b3c05d5d/pillsclock.jpg Blog - Let’s Talk About Drugs - Knowing how and what frequency/time medication should be taken should not be overlooked. For instance, some should be taken with food while others on an empty stomach or with a certain amount of water. It may be important to take it in the morning or in the evening, or in relation to having a meal. These details can impact the efficacy and safety of the drug. https://images.squarespace-cdn.com/content/v1/60ddbd8beba6f27765e83c24/f5117442-8ee1-48a1-b65f-17cc97a4264d/chemicalmakeup.jpg Blog - Let’s Talk About Drugs - This last one also may not be something you capture on your list. It might not even be something you care to explore at all. However, if you are curious to learn a little more about how the medication functions in your body, you might explore drug classes. Drug classes offer insight to what the drug does to your body, how your body responds, and the chemical make-up of the drug. https://www.groundedwellness.coach/blog/the-speed-at-which-we-eat monthly 0.5 2022-08-13 https://images.squarespace-cdn.com/content/v1/60ddbd8beba6f27765e83c24/1660354305668-S5GFMZQ6XR5T8WSS546M/unsplash-image-xs2rdwVoqks.jpg Blog - The Speed at Which We Eat - Say good-bye to that overstuffed feeling - This directly relates to the previous item. When we allow our brain to catch up with our stomach before overfilling it, we can avoid that moment of regret when our waistline challenges the limits of our waistband. https://images.squarespace-cdn.com/content/v1/60ddbd8beba6f27765e83c24/1660354717642-29X7FMFZTRLRDQRP1UMO/unsplash-image-fswQZLlHC3Y.jpg Blog - The Speed at Which We Eat - 5. Take 4-5 deep breaths with a slow exhale before you even begin eating. (If I’m going to do one, this is the one.) https://www.groundedwellness.coach/blog/food-logging-the-pros-amp-cons monthly 0.5 2022-07-14 https://images.squarespace-cdn.com/content/v1/60ddbd8beba6f27765e83c24/1657745988398-L7GTUD8LPEYL61UZ0HPA/unsplash-image-uWQOttUpMzs.jpg Blog - Food Logging - The Pros & Cons - Awareness and mindfulness come with a wide range of benefits. Whether you are on a specific diet or simply looking to gain a better understanding of how you are nourishing your body, food logging can be a very helpful tool to cultivate awareness around what we’re consuming. Food logging, also referred to as food journaling, food tracking or keeping a food diary, is simply keeping a record of everything that goes into your mouth. Yes, this includes the handful of candy you grab as you stroll by your co-worker’s candy dish. For anyone that has ever dabbled in food logging, it can be a very eye opening experience. Many of us might have a general recollection of what we’ve eaten in a day; however, accounting for everything we consume in a day (remember those drinks too), might leave many of us a bit surprised. It’s important to note that information captured when logging can range from very detailed to a simple picture. https://images.squarespace-cdn.com/content/v1/60ddbd8beba6f27765e83c24/1657747216866-6HRAKQM1AV44VX07FYQS/unsplash-image-fMD_Cru6OTk.jpg Blog - Food Logging - The Pros & Cons - There are numerous ways to food log. Like so many other things, there are apps for that. Lifewire offers a list of the 9 Best Food Tracker Apps for for 2022 and shares the pros and cons of each. Healthline shares their pick for the 10 Best Nutrition Apps also noting pros and cons, along with primary focus (some include meal planning) as well as cost. If all the apps feel a bit overwhelming, rest assured, you can keep track with good old fashioned pen and paper. If you are more of a visual person, you might consider photo journaling. Simply take a photo of what you’re having and most phones date and time stamp your picture for you. https://www.groundedwellness.coach/blog/all-the-feels-amp-why-they-matter monthly 0.5 2022-07-13 https://images.squarespace-cdn.com/content/v1/60ddbd8beba6f27765e83c24/1650417565390-8M2Y49ISFE64FJN4IVYM/unsplash-image-tVkdGtEe2C4.jpg Blog - All the Feels & Why They Matter - What makes this change important to me? How confident am I in my ability to make this change? What are the pros/cons of making change(s)? What does support look like to help with this change? What makes this change feel difficult? How can I make it feel easier? What feels like the smallest/easiest change I can implement right now that still feels meaningful? https://www.groundedwellness.coach/blog/metabolic-syndrome-numbers-to-know monthly 0.5 2022-03-25 https://images.squarespace-cdn.com/content/v1/60ddbd8beba6f27765e83c24/1648168378949-URBEBI5NWHAM38GDJR6E/unsplash-image-BOXjKwMCsRM.jpg Blog - Metabolic Syndrome: Numbers to Know - hypertension (high blood pressure), elevated fasting blood glucose (blood sugar) excess body fat around the waist, abnormal cholesterol levels, and elevated triglyceride levels. https://images.squarespace-cdn.com/content/v1/60ddbd8beba6f27765e83c24/1648168680902-LWII3M90NJ2PU1E4NXAU/unsplash-image-cixohzDpNIo.jpg Blog - Metabolic Syndrome: Numbers to Know - When it comes to waists, size does matter. Studies show in males with a waist circumference of greater than 40 inches and women with a waist measurement greater than 35 inches, size is an indicator of increased risk for health issues. This is not something typically taken by your doctor and can be easily measured at home. https://www.groundedwellness.coach/blog/gluten-friend-of-foe monthly 0.5 2023-02-25 https://images.squarespace-cdn.com/content/v1/60ddbd8beba6f27765e83c24/1643851139082-5W7TZ5VU244YLK5KHK8B/unsplash-image-rsWZ-P9FbQ4.jpg Blog - Gluten: Friend or Foe? - Gluten has been getting a lot of attention over the past few years as Celiac disease is becoming more prevalent. People with allergies or gluten intolerance, and those with various health issues, are making the choice to go gluten free. So what exactly is gluten? Gluten is a protein found primarily in wheat, barley, rye and triticale and can also show up in some other places. We primarily think of pastas, breads, and baked goods, and it also shows up in soy sauce and many processed foods. If you have Celiac disease, gluten ataxia, a wheat allergy or an intolerance to gluten, cutting it out of your diet can be a critical part of your health. Dr. Selvi Rajagopal of John Hopkins Medicine offers some additional breakdown on gluten, its function and who should avoid it here. https://www.groundedwellness.coach/blog/got-that-meh-feeling-7-tips-to-try-if-youre-languishing monthly 0.5 2022-01-19 https://images.squarespace-cdn.com/content/v1/60ddbd8beba6f27765e83c24/8a0d2a39-90e6-4c11-86cf-76ba337ef291/Dual-continnum_0.png Blog - Got That Meh Feeling? 7 Tips to Try If You’re Languishing - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.groundedwellness.coach/blog/grief-amp-joy-honoring-both-during-the-holidays monthly 0.5 2021-12-15 https://images.squarespace-cdn.com/content/v1/60ddbd8beba6f27765e83c24/52ada964-7460-4326-b450-e8e910da254e/grief.jpg Blog - Grief & Joy - Honoring Both During the Holidays There have been numerous studies around grief and it has even been broken down to 5 stages. It can be helpful to have stages to identify with and it is also important to keep in mind that while grief is universal, we each process it in our own way. You may find yourself moving in and out through the 5 stages or find you do not experience all of them. There isn’t a ‘normal’ way to grieve. Psychology Today notes grief is “highly individualized and unpredictable”. It’s also important to be aware that while grief is a natural response to loss, it can reach a point where it can cause debilitating symptoms referred to as complicated grief. If you find yourself experiencing complicated grief, or wanting help beyond your current support system, this site might help you explore additional options. https://images.squarespace-cdn.com/content/v1/60ddbd8beba6f27765e83c24/1639575950524-U7GRTQKHW8C0SJUBFWUL/unsplash-image-rOKbmUbcOVg.jpg Blog - Grief & Joy - Honoring Both During the Holidays - Make it stand out The holidays, much like the rest of the year, are a time we can find grief and joy in our hearts. Support those grieving with kindness and offer the space they need in that moment if you can. If grief is weighing on your heart this holiday season, allow yourself to feel the emotions, lean into support and consider sharing what you need at this time, whatever it may be. Grief can be an expression of love, which as most know, can sometimes be painful. Honor the love and may wonderful memories bring some comfort and perhaps even a bit of joy. https://www.groundedwellness.coach/blog/gratitude-what-is-it-good-for monthly 0.5 2021-11-09 https://images.squarespace-cdn.com/content/v1/60ddbd8beba6f27765e83c24/8b8bf637-9eba-4642-952d-ca6dbacefbe2/dreamstime_xs_198420704.jpg Blog - Gratitude — What Is It Good For? - If you are new to the idea of practicing gratitude, fear not, it can be as simple as taking a moment to acknowledge something or someone in your life you appreciate. How you express your gratitude is up to you. It might be pausing to silently appreciate something good in your life, saying it out loud at the dinner table or before bed, or perhaps writing it down in a journal. If you’re like me and still enjoy pen and paper, you can use any notebook to get started or check out these free downloadable PDFs. https://images.squarespace-cdn.com/content/v1/60ddbd8beba6f27765e83c24/10722bc3-b2f0-4f65-acd4-62d280b764a9/why.png Blog - Gratitude — What Is It Good For? - I am grateful for my health because It allows me to do the things like walking up and down steps, preparing dinner for my family, and getting a workout in. I am able to have fun with my son, and by choosing to do things that promote good health, I am leading by example for him. It is the foundation for enjoying my life. https://www.groundedwellness.coach/blog/let-the-games-begin monthly 0.5 2021-10-26 https://images.squarespace-cdn.com/content/v1/60ddbd8beba6f27765e83c24/11dabd31-ff0d-47bc-bfd6-d5b4c451a4be/dreamstime_s_126212394.jpg Blog - Let the Games Begin… - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/60ddbd8beba6f27765e83c24/761d751e-b631-471e-8725-e174c29ae05e/mindfuleating.jpg Blog - Let the Games Begin… Let’s chat about the speed at which we eat and how it relates to satisfaction, Halloween candy or otherwise. I have learned I feel better all the way around when I slow the pace at which I eat. I enjoy my food more, my stomach doesn’t feel bloated afterwards, and I typically eat far less than when I’m cramming it in like there is a prize for the first to finish. This isn’t to say there aren’t occasions when time is of the essence and savoring every bite just isn’t reasonable. However, committing some time to practice a bit of mindful eating can enhance your eating experience. https://www.groundedwellness.coach/blog/hello-food monthly 0.5 2022-07-22 https://www.groundedwellness.coach/blog/tired-legs-tight-hips monthly 0.5 2021-10-14 https://www.groundedwellness.coach/blog/finding-your-optimal-stress-level monthly 0.5 2021-09-19 https://images.squarespace-cdn.com/content/v1/60ddbd8beba6f27765e83c24/1632063853611-LKC2HZTF2D05WS5PXC2N/dreamstime_xxl_91725004.jpg Blog - Finding Your Optimal Stress Level - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/60ddbd8beba6f27765e83c24/1632065327677-4W5END0TULVFCR4X6RE1/dreamstime_s_179121729.jpg Blog - Finding Your Optimal Stress Level Let’s take a look around mindset when it comes to control. Shifting focus to what we can control can be a game changer in how we respond to stress and move through life. https://www.groundedwellness.coach/blog/intentional-breathingthe-ins-and-outs monthly 0.5 2021-09-09 https://www.groundedwellness.coach/blog/non-modifiable-amp-modfiable-risk-factors-what-to-know-amp-what-you-can-do monthly 0.5 2022-07-16 https://images.squarespace-cdn.com/content/v1/60ddbd8beba6f27765e83c24/1630371579063-8NHOSOD9Y0OTOY0TTVR3/unsplash-image-yo01Z-9HQAw.jpg Blog - Understanding Risk Factors What to Know & What You Can Do https://images.squarespace-cdn.com/content/v1/60ddbd8beba6f27765e83c24/1630370791333-QU40YU0LNCFL6VQN7VJD/unsplash-image-4_jhDO54BYg.jpg Blog - Understanding Risk Factors - *Diet - How are you nourishing your body? Take the time to assess what you are putting in your body and making small changes to better nourish your body can have a positive impact on your health. If you are considering “going on a diet” check out “5 Questions to Ask Yourself When Considering a Diet”. https://images.squarespace-cdn.com/content/v1/60ddbd8beba6f27765e83c24/1630370586286-K9Y1AHMRIRNVLSFCQEEY/unsplash-image-CeWNEEsHPbA.jpg Blog - Understanding Risk Factors - *Sleep - This modifiable factor, and the next one, are often overlooked or undervalued when it comes to the effects on our health. Sleep is one of the many ways our body recharges mentally and physically and when we don’t get enough, it can make life feel a bit more challenging (including the previous factors). In general, the Mayo Clinic recommends adults get at least 7 hrs of sleep each night. Are you promoting good sleep and what does your sleep hygiene look like? https://www.groundedwellness.coach/blog/how-to-deter monthly 0.5 2021-09-06 https://images.squarespace-cdn.com/content/v1/60ddbd8beba6f27765e83c24/1630851737144-ZH2SOYAJKXQ79JXNSDSF/unsplash-image-hhq1Lxtuwd8.jpg Blog - 5 Questions to Ask When Considering a “Diet” - Think beyond the scale… https://www.groundedwellness.coach/blog/the-5-minute-rule-for-exercise monthly 0.5 2021-09-06 https://images.squarespace-cdn.com/content/v1/60ddbd8beba6f27765e83c24/1632355778059-TIIJ94QL4VMA1XH6VHWQ/unsplash-image-bJhT_8nbUA0.jpg Blog - The “5 Minute Rule” for Exercise …When the idea of exercising feels like a monumental task https://images.squarespace-cdn.com/content/v1/60ddbd8beba6f27765e83c24/1630849241433-UT5D0V3Z4ADD0JFCIZ3D/unsplash-image-c16GsJVy9p4.jpg Blog - The “5 Minute Rule” for Exercise - The next time you find yourself coming up with every excuse in the book to not exercise, consider giving the “5 Minute Rule” a try. Choose your activity, set a timer for 5 minutes and get started. If you are walking, kickboxing, hula hooping, running, dancing, lifting weights, or whatever it may be, get going for 5 minutes. For me, this means I put on my workout clothes and shoes and start my warm up routine. More often than not, 5 minutes in I am feeling better and proceed with my workout. Having said that, there are times my body and mind give me a firm, “no, not today” and I honor that and give myself permission to rest. Depending on what you had planned, maybe you opt for something less vigorous and spend time doing some gentle stretches or meditation. I encourage you to spend some time doing some sort of self-care. https://images.squarespace-cdn.com/content/v1/60ddbd8beba6f27765e83c24/1630850489218-VNL5KJ2O45IK69N8I8JZ/unsplash-image-_XR5rkprHQU.jpg Blog - The “5 Minute Rule” for Exercise - 5minutes. 5 mintues https://www.groundedwellness.coach/home daily 1.0 2026-03-08 https://images.squarespace-cdn.com/content/v1/60ddbd8beba6f27765e83c24/38aef240-94a2-4067-8c2c-a8d1dc2ce1dc/IMG_3338.jpeg https://images.squarespace-cdn.com/content/v1/60ddbd8beba6f27765e83c24/6d8a7143-f833-4dc3-93a9-7fd7870bd554/Mastering+the+Mindset+ofWellness.png https://www.groundedwellness.coach/about daily 0.75 2026-02-16 https://images.squarespace-cdn.com/content/v1/60ddbd8beba6f27765e83c24/33751c60-4d74-425d-8cac-b0430a6e67ac/IMG_1135.png https://images.squarespace-cdn.com/content/v1/60ddbd8beba6f27765e83c24/0a5ed0a7-42e2-4f08-ac9e-390ba0bc5c6b/72AED28B-2DE7-4EF8-8AEA-9A52E586CAB4.jpg https://images.squarespace-cdn.com/content/v1/60ddbd8beba6f27765e83c24/0b727cf1-c645-49e5-be07-84c8c8528944/IMG_2045.jpg https://www.groundedwellness.coach/contact daily 0.75 2026-02-15 https://www.groundedwellness.coach/solutions daily 0.75 2026-02-22 https://www.groundedwellness.coach/services-3 daily 0.75 2026-01-04 https://images.squarespace-cdn.com/content/v1/60ddbd8beba6f27765e83c24/101ab1ee-2599-408a-b98b-5d5ac347500b/minicover.png https://images.squarespace-cdn.com/content/v1/60ddbd8beba6f27765e83c24/6cc91d54-d379-416e-8df9-e3651f90ea4d/fullcover.png https://www.groundedwellness.coach/wellness-store daily 0.75 53973-03-27 https://www.groundedwellness.coach/wellness-store/p/mastering-the-mindset-of-wellness-full-guide monthly 0.5 2026-01-04 https://images.squarespace-cdn.com/content/v1/60ddbd8beba6f27765e83c24/221f5207-ab4f-4601-beda-c78755002a95/fullcover.png Wellness Store - Mastering the Mindset of Wellness: Full Guide - fullcover.png