Abundance Basics Blueprint

The 3 things I hear on a DAILY basis from coaches and holistic entrepreneurs are that they are:

1) Confused with how to get their practice off the ground 

2) They want to know where to find clients 

3) They want a simple system that allows them to SERVE and make income without the SALES tactics that make them feel inauthentic and slime- not to mention THEY DON’T WORK.

Your clients want REAL, ACCESSIBILITY, SERVICE, AUTHENTICITY, ATTENTION. Marketing tactics, 2 hour pre-recorded webinars, email funnels and complicated tech are NOT what people want or what help them enroll in your programs or offers.

There is a SIMPLE way to LAUNCH your practice and GROW to 6 figures and beyond (if you want to) without the confusion, complicated tech and overwhelm of being a solo-preneur. Whether you are just getting started or have been in business a few years, this system works. I’d love to have you join me!

Abundance Basics Blueprint: Nurture your audience, fill your programs and create income while making an impact.​

 

Join now for FREE to recieve access to a simple, organic, heart-centered system for coaches and holistic practitioners. Without the overwhelm, fancy funnels, FB ads, complicated tech or booking dicovery sessions. (Even if you are just getting started)

DURING THIS POWERFUL “ABUNDANCE BASICS” WORKSHOP SERIES YOU’LL LEARN (AND BE ABLE TO IMPLEMENT):

  • The FULL Abundance Basics Framework.

  • A SIMPLE, REPEATABLE method for launching and growing a thriving wellness practice, with structure and freedom, that won’t leave you burned out or hustling for clients

  • Position yourself as the go-to leader in your field and consistently fill your programs, courses and offers with a heart-centered, organic approach that allows you to “serve” instead of “sell”

  • How to grow and lead a highly engaged facbook community of loyal fans and ideal clients who keep coming back to you for more

  • How to create bite size offers that will increase the number of ideal clients who say YES to joining your programs…without having to book discovery sessions

  • FINALLY learn what the needle movers are in your business so you have clarity on what to focus on daily- without the overwhelm.

  • Join for FREE today and download your FREE workbook to use with the masterclass​. Link is in the Comments.

People are getting results right away, from just this free masterclass:

I enrolled a NEW 90-day client just from what I learned in this masterclass….

Chris is amazing and is the real thing. I have gotten more from her out of this workshop than what I have gotten out of paying for a business coach…I enrolled 5 new paying clients into my group program in 48 hours…

FINALLY I have the answers on what to focus on in my business in a way that feels like i’m serving instead of selling…PARTICIPANTS OF ABUNDANCE BASICS MASTERCLASS

It’s time my friend.

If you are just starting out or you have been in business for several years and still feel like you are spinning your wheels to create consistent income, THIS IS FOR YOU! 

To stop putting the groceries on your credit card, living in fear of how to pay off your debt, feeling overwhelmed with all the pieces of launching and growing a practice, feeling like you can’t create any traction even tho you are trying ALL THE THINGS. It can be simple. You don’t need to burn yourself out.

Let me show you how!  XOXOXOX

Kind Words

I have had the privilege of working with, inspiring and coaching 100’s of women across the U.S. and internationally. Nothing speaks volumes like sharing experiences in your own words, and so I’d love to share just a few of the experiences my clients have shared with me. 

I want to take a minute and acknowledge Chris. If you’ve had any time with Chris, you know what a fabulous person and coach she is! If not, you may be the person who is hanging back like I was when I first entered this group…… I decided a testimonial was needed to share with the group to tell you just how amazing, Christine Sahli Williams is as the creator of Abundant Women Wellnesspreneurs and the community she has created!

I joined Chris in the Launch Well September 2019 group thinking I was really looking for a program that I could offer to clients that would be a nice format with key points I learned in my training as a health and life coach. The Launch Well program far exceeded any expectations I had!

What I got was more than a program, I got an exceptional coach by hiring Chris as my coach who helped me see my value and called me out on the stories I was telling myself of why taking action would either bring failure or success. I also gained a tribe of powerful women who help and encourage each other to keep going in the direction our goals are. These women are now part of my circle of friends that will forever be with me on my journey as a coach.

Working with Chris as my coach and the community she has created has been a game changer for me and my business. After I graduated from HCI in June 2019, I knew I needed something but wasn’t sure that furthering my education was the right thing at that time. I was looking for help and support with some of the “simple” stuff. Chris has helped me move the needle and get me out of overwhelm and into action! I didn’t know the “how” but I knew where I wanted to be! Chris’ giving spirit and energy flows out to create a ripple in our lives that we then get to ripple out into our clients lives!

Chris helped me see my vision and get into action to create the map. The how’s really do come! I trust her so much that I enrolled in her Activate Abundance 2020 to continue being my coach pushing me to be the kind of coach and business I want to create. Put your trust in Chris as your coach and be a 100% yes for yourself and your business and you will move and achieve what you want! !

Shari Biery, Transformational health and life coach.


 

Or this video from my client Stacey:


I wanted to take this opportunity to thank you Chris for all you have and continue to teach me. I wanted to create this testimony for others just like me to see the path I was on and where I have now landed. I wanted to share with you how I have made a huge shift since working with Chris.

I purchased the Business Blueprint for Wellness Entrepreneurs Bundle to get clarity on my niche and help to put in place what my thoughts where. 2 weeks prior to this call it became clear what my coaching niche was and getting on the coaching call Chris helped validate my thought process. I cannot explain the excitement I felt after our call and all the next steps I took away to create my different offers to put on repeat. That being said I took action right away creating a Bite Size Offer and BOOM it sold. The shift in my excitement, my mindset and having a coach in my corner has made a huge difference in how I have shown up for myself and future clients.

I continue to learn from everything she teaches in this group and from our calls that I can’t wait to put them into action or set goals around them. Chris thank you, you’re amazing and I love all the opportunities you have provided to help advance me as I lean into my fear of stepping outside my comfort zone. ~Trish McGrady, Life Coach


If what they have said resonates with you, I’d love to support you too!

Creating your EPIC 2020!

You nurture your clients, you nurture your audience, you nurture your family.

And what is your nurture plan for YOU?

We create business plans and events and strategies and one of the things I see MOST women wellness entrepreneurs leave OUT is an Essential Self-care plan for themselves.

Not this year sister!

I want you to roll into 2020 feeling amazing and ready to create your most epic year to date!

I want you creating healthy boundaries around what you are a HELL YES for and what you are no longer available for.

I want to empower you to create a plan that works FOR you and fits into your life and business so that you can show up and be the amazing coach, practitioner, mom, wife, amazing person that you are.

We don’t do that by hustling, striving or pushing through. We do that by being intentional around our own self care needs.

Ready to design your own essential self care plan?⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Join me live on Facebook December 30th at 12:00pm EST where I’ll be revealing my top essential self care practices so you can create a foundation to build and grow your practice and feel amazing doing it. ♥⠀

Plus- You will walk away with my FREE sacred self-care check list. ⠀Download your checklist here>> https://shine-wellness.ck.page/ceca6bb312⠀⠀⠀⠀
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This is YOUR year!

The first place to start in creating abundance

6 months from now you can be in a completely different space in your life and business, mentally, financially and energetically.

 

The first step is to COMMIT. You don’t need to know the how yet. You just need to say YES to you and decide you are committing to doing what it takes to showing up, learning and taking action to create your desires.

Once you commit the HOW opens up. NOT before. We don’t see the HOW before we commit. That is backwards and like saying you want to go on a trip, but never commit to the investment of buying the ticket. You buy the ticket first- Then the plane takes you where you want to go. You can look at pictures all day long, and say you want to go there, but if you don’t actually commit and buy that ticket- you’re going nowhere. It stays a pipe dream.

So where are you stuck in your wellness practice? I see SO many coaches and practitioners with the LOVE for what they do, but they lack the skills for actually creating an abundant business. Abundance is more than just wealth. It’s also FREEDOM. Freedom of your time, choices and being able to focus on what matters to you most.

If you’re ready to say YES to a new way of building a thriving wellness practice with a heart centered high touch low tech way of SERVING instead of SELLING, then you’re in luck!

I’m teaching a NEW 6 month course called Abundance basics.

It’s a framework based on heart centered strategy, foundational systems and the abundant mindset to help you get out of your way and follow a SIMPLE way to attract, serve and create the impact that you love as wellness practitioner and the income you desire as a business owner.

In a way that feels in alignment with who you are, your business goals and based on generosity.

If you’re ready for consistent paychecks with your coaching or wellness clients, but you feel like you don’t know where to start, are trying random strategy that you’re not sure even works or how to put the pieces together- this is for you!

You get both 1:1 attention from me in SIX 90 minute sessions, plus 6 groups coaching calls and 12 90 minute trainings in both the inner game and outer game of building a thriving business.

Check it out here>>> Abundance Basics for Women Wellness Entrepreneurs 

And then:

Let’s hop on a FREE 20 minute curiosity call to see if this is for you. I ONLY have space for 10 women and 3 of the spots got taken yesterday.

To your success sister! 

I was just like you as a wellness entrepreneur

I see you sister!

You’re exhausted trying to learn how to make money doing what you love and just haven’t found the right formula for success.

You may be a new health coach, life coach, or even a wellness practitioner with the passion and vision to help others in a way that feels authentic to who you are, but the fear of where to start and what to do has left you confused and paralyzed from moving forward.

You’re trying to figure out how to gain referral partners with doctors and health practitioners, but your not sure what to say, or what to offer and get stopped at the front desk when trying to get an appointment to speak with the doctor or health practitioner.

You’re feeling frustrated and wondering if you can even make the income you’ve heard is possible and wonder what you have gotten yourself into.

I GET IT! THAT WAS ME TOO!

In 2015 I was a new NTP and health coach, and I struggled for the first year to get my practice started. Seriously, I had 1 client. 

I didn’t know where to start, what to say or even how to partner with doctors and health practitioners. But I knew I could fill a gap for them and help their patients get healthy.

I had all the training, passion and the vision, but not the right simple system.

I was caught in the hustle of trying to “Make” my business work while juggling all the balls of being a wife, mom to 5 and navigating this new world of entrepreneurship. 

It wasn’t enough to have clutch coupons, business cards, a website or the letters after my name.

I sent hundreds of emails, personal messages and even snail mail to local doctors and never heard back.

It was so frustrating and I wondered if I even made the right decision to be a health coach and nutritional therapy practitioner.

Then I learned a simple and effective way to gain referral partners with local health practitioners, provide a valuable service to my clients and my practice skyrocketed.

I offered a resource instead of just my services, and that changed everything. I leveraged my time, created value and relationships and filled gap that served powerfully.

No more hustle. No more frustration. And everything was repeatable. I didn’t have to re-create the wheel each time I wanted to offer someone a way to help them get their transformation in health, and lifestyle habits that really last and are sustainable. 

Today I have a thriving wellness practice and teach other wellness entrepreneurs how to do the same.

My practice flows with joy + ease and, I do what I LOVE and help change the world in the process.

YOU CAN TOO!

How would It feel if you had a ready-to-use 6 week curriculum to kickstart your wellness practice that also attracted your ideal client and led into 1:1 clients?

What if you could start enrolling your clients with a proven program to help clients create a health and lifestyle transformation.

How would it increase your visibility and help you create a steady stream of clients by collaborating with doctors and holistic health practitioners?

I’m sharing the same PROVEN program I used to create a thriving wellness practice PLUS all the support you need to launch it.

But there are only a few spots left and we start Tuesday.

Curious if this is right for you?

Be one of the next 10 women to book a 30 minute clarity call with me and take $500 off the price of the program if you register before Sunday. 

Click here to schedule a time to talk.

I’ve got your back sister! 

 

I cherry pick my clients, do you?

 

 

Hey dreamer! Yes, you.

 

The one chasing but not quite catching her dreams.

I have 2 (yes, only 2) 1:1 coaching spots open right now.

And here’s the thing – I don’t work with just anyone.

I only work with women who are ready to be a HELL YES for themselves.

Who are done playing small, staying stuck, holding onto beliefs that keep them doubting themselves.

Done settling for less.

Done believing they are a victim of their circumstances. 

Who are COMMITTED at a 10 to their own growth and what’s possible for them, even if they don’t know how, or are scared Shi$less. 

Here’s what I KNOW to be true. Nothing happens when you’re staying in your comfort zone and keep that life jacket on. You’ve got to start swimming, not treading water.  That’s the only way to step confidently in the direction of your dreams, to DO IT! 

Investing in a coach is NOT an investment in me.

It’s an investment in YOU.

In what you KNOW is a possibility for you.

In what you envision you deserve to be experiencing.

Investing is saying yes to your dreams and your future and to creating the impact in the lives of others you know you can make and bringing in the income you desire that creates freedom! 

Freedom to get out of debt, freedom to contribute to the family, freedom to pay for college for your kids, freedom to travel, freedom to live life on our terms. 

I know.

I’ve done it. I’m doing it.

I’ve been doing it for the past 4 years.

And here’s what I know and my clients experience too.

I ALWAYS go farther, faster when I have that support.

When I have someone helping to shine light on the BS, excuses and doubt that’s holding me back.

Helping me back to believing in myself and seeing the possibilities I CAN CREATE when I feel like I’ve lost my way.

It’s possible for you too, you know.

You are NOT a victim of your circumstances. It’s TRUE! 

I went from trying to figure out how to come up with $900 a month to invest in myself and coaching, to taking the leap and not only creating that investment, but creating 5 figures EACH MONTH. Doing it on my terms, with her help, from a place of flow and freedom. 

And it only happened AFTER I invested in myself and finally began stepping into who I knew I could be. Owning my power, my value, my truth and believing I deserved to have this life experience.

That is how powerful coaching is. 

And sister, you deserve ALL OF THIS!!

We weren’t meant to do this alone. If we could have, we would have done it already! You know what I’m talking about. That back door you keep leaving open, that gives you a way out when you get scared and keeps you from actually having your dreams. 

Here’s what I have for you:

VIP support from me for 6 months, 1 year or in a group mastermind. 

I’m talking high level, high touch support. I show up at 10 for you, because I believe you deserve that, I have your back and I expect you to show up too. 

This is a co-creation. I’ll help you with the mindset, the strategy and the systems, and you take the action to make your dreams come true. 

I’ll bring my top tips, my magic, my authenticity, my experience as a 6 figure wellness practitioner, and my belief in YOU, to hold your vision and help you get where I KNOW you are meant to go. 

Unlimited VOXER access to me. Privately and in a supportive kick ass community of other women stepping into their dreams. It’s powerful and priceless. You have me in your back pocket anytime you need help and support.

An online community that shares their heart, their challenges and their success stories, and we celebrate it ALL. 

VIP experiences, like retreats every fall and spring to inspire, motivate and help you up level your business and mindset FAST. 

If you’re ready to chat about whether this is a good fit for you. Let’s hop on a call. 

It’s an investment of $97 and 1 hour of your time. If we decide that we are good fit to work together and feel like I can ABSOLUTELY help you, I’ll share some ways we can work together and the $97 will be applied to your program of choice. 

What are clients saying about working with me? 

“My call with Christine has catapulted me into the next phase of my life!” Enjoy!- MP

“Christine is AWESOME to work with!”- CG

“Before working with Chris, I was feeling like there was so much I wanted to do and so much information to assimilate that was keeping me in a “frozen” state.  Working with Christine is giving me the opportunity to learn how to step back and see by goals as specific and measurable.  I am finding it much easier to move out of overwhelm and into action.”  

“I enjoy the way she keeps me on track and focused on moving forward, celebrating every win and asking me to commit to goals that are attainable, yet feel like a bit of a stretch.  She gives me concrete examples, shares her knowledge and offers support in a variety of ways.” 

“Just this week, I have scheduled 14 OTR’s, had a successful 5 day challenge had a really great talk for a group of real estate agents and am meeting with a PT this week.   Also, I am turning my fear of technology into the desire to learn.”

“She really believes in everyone that she coaches. She lifts people up and is  sincere and heart centered.  It’s really important to know that Chris encourages clients to define success the way THEY want to define it and then she offers the support and accountability to get you there.” -JV

 

Let’s do this sister! I’ve got you! 

 

BOOK YOUR CALL TODAY 

Time Bending + Energy Freedom Challenge

Hey Beauty,

Are you done feeling like you don’t have enough time in a day?

Are you ready to start feeling like you are being productive and intentional with your time?

The women I work with often feel like they have to push harder, stretch themselves more, give more, and DO MORE in order to achieve abundance.

They give and they give and they give and they give, yet they feel like they’re running in circles. They work and they try so hard, but they still feel overwhelmed, full of doubt and they aren’t quite experiencing the freedom or abundance they deeply desire.

If this sounds familiar, I have the solution for you:

The 5 Day Time Bending Challenge: Create more freedom even with a packed schedule.

Naturally connect to your work, your life, your relationships and yourself – and invite more abundance, freedom and flow into your life without burning out.

 

FEELING FREE AND IN CONTROL OF YOUR TIME IS EASIER THAN YOU MIGHT THINK.

 

During this challenge you will learn:

* How to retrain your brain to focus on what you do want, saving you time, energy and money.

* How to organize your thoughts when overwhelm takes over and say YES to you.

* How to regain energy by identifying your ‘energy leaks’ and learning how to patch them.

* The specific actions needed to feel more in alignment and create more freedom (even with a packed schedule)

 

In my experience, this simple 5 step practice has helped me and countless of my clients to create a more abundant life — and also feel more energized, more relaxed, more secure, and more aware of our deeper desires and purpose.

On an ongoing basis, this practice helps me to keep reconnecting with my body and thoughts: to become present.

It has also helped me find my flow: still getting work done, and taking care of myself.

It has also helped me cultivate abundance in all forms: business, finances, relationships, creativity, love.

I feel secure, knowing that there’s more than enough for me and that I can create the changes I desire by claiming my authentic power.

I teach you to reclaim your time, energy and personal power, bring your intentions into reality, and be the author of change in your own life’s story.

This practice will help you to give back from a full cup, to serve with joy, generosity and healthy boundaries rather than from a place of guilt, lack and fatigue. 

And most importantly, this practice will help you cultivate a fuller, richer connection and appreciation for your gifts and for who you really are. Allowing you to SHINE your light in the the world. 

It will help you to experience and live in accordance with your desires, and to live with deeper purpose and create a sense of freedom, flow, ease, and joy!

Join me on this journey as I teach you my 5 step process, so you can accomplish more each day and not feel so overwhelmed or exhausted and actually FEEL more abundant in all areas of your life and business.

It’s FREE and It’s happening LIVE Starting Monday May 27th.

Click the link below to join, and you can download the FREE Time Bending Playbook to go along with your challenge.

Join in the Time Bending Challenge 

From Frazzled to Freedom

Hey Beauty,

Chris here to let you know that even though you might be stressed to the max right now, there are still small, practical steps you can take to cope with that stress and stay healthy.

But first, why am I talking about stress?

Like it’s not enough to live with stress, now I’ve got to be talking about it too?!

Agh…. not fun…!!!

But the truth is that it sure is important to acknowledge stress so you can reduce it or cope with it a little better.

Think of it like aiming for a 1% improvement….you may not be able to change the stressors in your life, but if you can manage the impact on your body 1% better, then you’ll stay healthier and more able to handle the stress.

Worthwhile, yes?

Truth: what are some of the effects of stress on your body?

I used to pretend that stress is no big deal, so if you’re like me, then the two of us need to have a “Tough Love” moment and get real about how stress IS affecting our bodies….

  • Stress increases cortisol production associated with weight gain (especially in the belly), an inability to lose weight or gain muscle and premature aging
  • Stress decreases nutrient absorption due to decreased enzymatic production from the stomach, pancreas and liver and decreased bile flow from the gall bladder
  • Stress increases nutrient excretion such as urinary loss of calcium, magnesium, potassium, zinc, chromium, selenium and microminerals
  • Stress decreases gut flora populations by destroying healthy intestinal bacteria and can lead to immune problems, skin disorders, nutrient deficiencies, and digestive distress
  • Stress increases salt retention which can lead to high blood pressure
  • Stress decreases the thyroid hormone which can negatively affect your metabolism
  • Stress decreases sex hormones which leads to loss of libido and low energy

But you’re not reading this just to talk about problems, you’re reading to find solutions! So read on…

How can I reduce or cope better with stress?

Remember, since we can’t always control the stress in our lives, the goal is to reduce our experience of stress by even 1%.

Here’s how you can do that, starting NOW:

  • Look at your calendar for the next 7 days. What’s one activity you’ve committed to that you can cancel?
  • Look at your to-do list. What’s one item you can delegate to someone else in the next 24 hours?
  • Consider your schedule today. Where can you fit in 20 minutes for yourself —where you’re not taking care of anyone else or being “productive”—so you can just relax and play and do something mindless?
  • Look at your calendar for tomorrow. Where can you fit in a 10-minute walk or Frisbee toss in your backyard? The fresh air and movement will help you cope waaay better with stress.
  • Before your next meal, try what I call the “5-5-7” breath. Inhale for a count of 5, hold your breath for a count of 5, then exhale for a count of 7. Repeat at least 3 times. This gives your body a chance to relax before your meal, which will increase your digestive capacity and help your body pull more nutrients from the food you’re eating.

What do I do now?

If you feel too stressed to relax, and you KNOW it’s affecting your health, your weight and your energy levels, then click here NOW to join the next From Frazzled to Freedom, Self-Care 401k. Remember, if you don’t change the way you are showing up in the world, nothing will change. and if we don’t get a handle on the stress, all the supplements, foods and water will not change the propensity to heart disease, stroke, diabetes, weight loss resistance, obesity, insulin resistance and more. Not to mention it sucks the joy out of life.

Are you ready to do something different to get different results? The choice is yours!

I’ve helped tons of clients solve this problem, and chances are very good that I can help you, too.

Shine on!

You need to hear this…

Hey beauty!

I have something important to say and I hope you can stop long enough to read it.

True Self Care is not about the warm baths, the chocolate cake or the massages. It’s about creating life that you don’t regularly feel like you need to escape from!

 

Have you ever felt yourself counting down the days until you can finally get away for some alone time or a girls weekend?

Are you living at full speed during the week and waking up Monday morning counting down he days until the weekend arrives again?

If so, that’s not really living my friend. It’s just surviving.

How about we change that, shall we? Because it doesn’t need to be that way and it doesn’t need to be that hard.

I know- I’ve been there! I’m a busy mom with 5 kids, a husband to love and a business to run and it’s hard to show up and be the loving compassionate person you want to be when you are running on fumes.

I’ve changed all that and I’d like to walk with you into a new way of being so you can live with flow, ease and relaxed confidence.

It really makes a difference my friend. Since I have shifted, I wake up excited about the week ahead with energy and joy. I regularly have me time and time to enjoy being with my family. I do what brings me joy everyday and I have tripled my business income.

I made a choice! I decided I wanted to do it differently. Most importantly, I did! And let me tell you friend, the freedom I have today is priceless! And it’s there for you too!

If you are ready to show up with me 100% and learn the how’s of living and leading harmoniously- I have 2 ways to be of service to you.

1- I have ONE opening in April for 1-1 coaching in my Soul Shine Transformation Program. We will work together and dive in deep to create your life and business from flow and ease and ditch the limiting beliefs keeping you stuck. I’ll share my secrets and how to’s and I’ll be with every step of the way for 12 weeks. You will create a new way of being, thinking and living that allows you to feel empowered, confidence, energized and experience more freedom than you have in years.

If this resonates- Apply here and we can jump on the phone to see if we are good fit to work together. I only take women who are committed at a “10” into this work with me.

2- ENROLLMENT is now open for the Art of Living And Leading Harmoniously. We start May This is 8 weeks in a community of 10 women who are committed to ditch the burn out, self doubt and hustle. You will dive in and set up sustainable nutrition and lifestyle solutions to balance and get a handle on your stress so you can feel empowered, confident and energized to lead your life and business with flow and ease instead of stress and hustle. PLUS- up level your way of being that ripples into every part of your life.

Apply here to set up a time to chat to see if this group is the right fit for you. I only take 10 committed women who are ready to show up and take 100% responsibility for creating their life and dreams.

It’s YOUR time my friend. Are you ready to do it differently?

Let’s do this together! I’ve got your back!

Chris

How to turn your stress into success

Top Tips to turn your stress into success

Hey Sweet Friend,

Maintaining what feels like a hundred tasks over the span of seven days can become overwhelming and depleting. Work, running a business or leading a family causes stress and ultimately creates a worn-out version of yourself. Over time stress can lead to anxiety, depression, a low immune system, and other harmful effects. 80% of doctors visits are linked to stress, so getting a handle on this now can help you avoid the chronic illnesses that are showing up today for many. Obesity, heart disease, diabetes, autoimmune conditions, inflammation and resistant weight loss are just a few.

As you know, I’m all about taking time for self-care. Why? Because It’s true that your business and dreams can only function and come to life as well as you are functioning – and you can’t be at your full potential and hear your heart when you’re stressed out. And nobody has time for THAT!

Next time you’re feeling overwhelmed, burned out or just low, consider these opportunities that can take you from stress to success.

Spend time in nature.

Take a break from your day to go for a walk or step outside and take three deep breaths then go back to your task. Even better, take your shoes off and feel the earth beneath your feet. Earthing or grounding is a great way to de-stress and rebalance your energy. Spending time outdoors can lower levels of cortisol – a hormone used as a marker for stress. Cortisol is also called the fat storage hormone. Produced from the adrenal glands, cortisol increases sugar into our blood and stores fat especially around the belly when we are in a stressed state. Even low-level chronic stress keeps cortisol and our adrenals turned. Consider working remotely from a garden or outdoor cafe. Even opening a window can change the mood in a workspace in an instant. Mother nature has many healing properties that are right outside your door.

Meditate.

Put on relaxing music, tune into your breathing, and focus your thoughts. There are easy-to-follow guided apps like CALM you can find if you’re a beginner. It’s proven that the benefits of mediation can last up to six days – that’s almost an entire week! Imagine what taking 10 minutes out of your day to meditate could do for your mental health. Another form of meditation is called visualization. Instead of focusing on the circumstances that are causing your stress, focus on how you want to feel. Relaxed, calm, empowered, flowing through the day with ease. When you see yourself and most importantly FEEL the way it feels in your body to BE relaxed, that what you call into your day. Try adding elements of aromas, you can find my favorite essential oils here, and hot tea to enrich the experience.

Take deep breaths.

You’ve probably heard this before, but deep relaxed breathing can help lower stress levels in just 2 minutes. Focus on your breaths being slow and steady, with your out breathe being longer than your in breath. This can lower your heart rate and boost oxygen levels. Practice this 5-5-7 breath. Close your eyes and picture white light representing positivity as you’re breathing in to a count of 5, hold it for a count of 5, and breathe out to the count of 7, picture black smoke representing negative energy releasing from the body. Practice this in moments when you become aware that you are starting to feel overwhelmed.

Set a time limit for social media.

It has become so integrated into the fabric of everyday life. You may not even notice the effects of checking Facebook multiple times a day has until it’s too late. This can cause comparison stress, FOMO (fear of missing out), mood influence, and other negative underlying effects. Get an app that allows you to put a timer on social media apps if your phone settings don’t already have one.

Have a mini self-care session.

Plan one a few times a week to unwind from the madness. Make a bath, use a bath bomb, light some candles, grab a glass of wine, put on soothing tunes, and simply relax. According to psychologist Neil Morris, bathing can diminish feelings of depression and pessimism. A mixture of sensory and physical satisfactions causes feelings of comfort and easiness, which is a type of security that allows your mind and body to relax. For an added boost add some essential oils and bubbles to your bath. Essential oils energetically boost your feel good memories, and bubbles as a sense of joy and playfulness.

Schedule out time for tasks.

When you have a lot to get done at once, one of the worst things you could do is attempt to tackle everything at once with no order and jump from task to task. Instead, start with a game plan. Prioritize your tasks based on due dates and how much time each will take you. Delegate what you can to your team and others who are willing to help you cross items off of your to-do list. Set time limits for how long you work on something to prevent distractions along the way. And make sure you are taking breaks for lunch and to get up and move every 90 minutes, even if it’s just to walk to get some water and stretch.

Get moving, even for a bit.

The more you stress, the more stress hormones you create. Typically, you begin to take shorter breaths reducing oxygen blood levels creating a strain on the body. Use movement as an outlet to reverse this from happening. Getting your blood pumping and oxygen flowing again eliminates stress hormones bringing you back to a relaxed state. Plus, it has the added benefit of increasing those feel good endorphins and helps you feel more mentally alert. Pick a form of movement that is FUN and you will want to engage in it often. Not sure what to try, pick up my movement menu and see what resonates with you.

Remember, self-care MUST come first in order to ensure success and joy for the future.

Whether you are a busy mom, entrepreneur who Is building her passion, or working a full-time job, SELF CARE IS NOT SELFISH. It’s the number 1 way to step into your dreams and come home to yourself to become the confident, empowered, energized leader you were meant to be. It is a part of very business plan that I help my clients create to help them step into their ideal life of abundance and success.

Want some help getting started?  Together in a small group of women we will use my SHINE approach to help you tune in and set up a system to help you ditch the stress and create sacred self-care to create the ease and flow you long for. We meet for 6 consecutive weeks live. If you miss a session, don’t worry, it will be recorded. You can still participate even if you can’t make it live.

There are a limited number of spots open, so join today. You’ll be so glad you did. >>>>>

Register for From Frazzled To Freedom

Before you go, leave a comment and share with me, what is 1 thing from this list you will implement this week to shift from stress to success? I read every one and promise to respond. 🙂

Warmly,

Chris

Break-up with burn out and self-doubt

When was the last time you felt energized, empowered, confident and excited about life? Excited to make the impact and income you desire and really enjoy living. Flowing instead of striving. 

I see you!

You are a woman who is
So. Very. Weary.
Weary of the endless cycle of burn-out, stress, exhaustion, disconnection and pushing through.

Weary of trying to keep it all together for everyone –  putting your needs last and of the endless pushing and striving.

I hear you!

The women who is asking for more fulfillment, more joy, more purpose and more peace. More time for yourself. More deep connection with your family. More energy to create what you know you have to offer the world.

Your inner light has dimmed.

YOU were meant for more. But you’re stuck in the hustle of do more, be more and yearn for a way out. 

I Know! I’ve been there. That’s why I can hear your voice so clearly. It was once mine. You can read more about my story here.  

There is a way out my friend! And I can show you the way! It’s time to take consistent empowered action towards your goals and dreams.

From Frazzled to Freedom is your answer. 

It’s not about perfection. It’s about getting to that place where you feel the answers align with your truth, where the path clears, and where things just FLOW. You feeling energized, taking consistent action and aligning to yourself as confident, empowered and abundant.

Being in a community of empowering women is how you transform. It’s where you feel safe enough to be open and authentic with other women leaders who are just as badass as you are.

It’s time to remove the barriers that may be holding you back from confidently taking care of you while making the impact, income and the life you desire. Without the stress, burnout and self doubt.

It’s time for revolution. It’s time to let your Soul Shine and get back to Sacred Self-Care!

We have a collective wound to heal.

It’s a wound made silent by our culture, the media, and our misinterpretations of success.

We’ve been told that self care is a privilege, selfish, shameful, indulgent, inappropriate, expensive, luxurious, or otherwise lazy.

We’ve convinced ourselves that we “have to” keep pushing until we are utterly exhausted, that we “should” keep moving through life at breakneck pace, or else we’ll fall behind, be forgotten, and never achieve our dreams.

It’s not sustainable. It’s not healthy.

It’s not the legacy we want to leave.

You have the power to choose something different.

By the end of the 6 weeks you will walk away with a renewed sense of your most confident, energized and empowered self with a new way to relate to yourself, your self-care, your business, and the ability to make choices that deeply serve you in the way that is more important to you. You’ll have toolkit to keep you crushing your goals, nourishing yourself and creating the income and work/life balance you desire from a place of energy and empowerment. 

No more self sabotage, no more procrastination or over analyzing. No more guilt about taking care of you. Say good bye to that mean girl voice inside and her twin sister perfectionism. 

Imagine the freedom and peace you will gain when you make choices in alignment with your goals and dreams as your most empowered, confident self. Imagine the abundance you create from this place. 

NOW is your time to come to yourself and become the empowered, confident leader you were meant to be.

Join me today and get the early bird rate and step into freedom. There are only 10 spots available and I’d love one of them to be yours. 

xo,

Chris

 

 

Giving up Resolutions

 

As many of us go into the new year with desires to be healthier and happier, we tend to make resolutions for improvements that come with good intentions, but RARELY last! So how about you do something DIFFERENT this year. I stopped using the word RESOLUTION a long time ago. There’s something about it that feels like “giving up”. I RESOLVE myself feels energetically draining. For years I have instead put in place an energetic practice in place of knowing how I want to show up. This covers everything – my health, my relationships, my career, my fun…

THIS IS WHAT I HAVE LEARNED.

Setting goals is wonderful and important. We need to know what we want and what we are aiming for. We need a plan in place in order to make things happen. But without the INNER WORK the OUTER STUFF never pans out. 

When I started having coaches my whole life changed. I started BEING the kind of person who can make the things happen that I want and see for myself. For my health, my outlook, my money, my career, my relationships, my lifestyle. My vision is big and I step into it consistently. 

But it wasn’t always like that. I was thinking small. I was playing it safe.

I KNOW that having a system, support and accountability is the KEY to success. I have experienced it. My clients experience it. It’s just the way it is. 

WHATEVER you want to do in 2019 I promise you that having some help will make it possible. Lose weight? Get healthy? Change jobs? Reduce stress? Make more money? Step into your power? 

I AM OFFERING YOU AN OPPORTUNITY TO GET IT. This is my way of helping you to make it EASY on yourself to start your year the way you want to – with a plan of action and the mindset to be the kind of person who will follow through and create forward momentum for yourself. 

I know sometimes it’s scary to make a big commitment so that’s why I have created this new program just for you and just for the New Year. It’s manageable and specific – let’s work on ONE THING that you’d like to be experiencing differently.

To help you move the needle forward, I am offering a VERY LIMITED number of spots in my Soul Shine Transformation Program. 

Maybe you haven’t been working out the way you used to, your great healthy eating plan has fallen to the wayside, or your daily schedule is all over the place and you just need a push and some focus to start utilizing your time more efficiently.Or maybe you have BIG GOALS for the New Year and want to get your head on STRAIGHT so you can make things happen. 

Think of this as a “habit reset”. In your discovery session we will assess what would be the most useful for you to focus on and create a specific and measurable goal that can be achieved in the 90 day time frame.  Your custom program may include vision exercises, meal planning, creating your ideal morning routine to set you up for success, schedule assessment, mindset and confidence building or possibly even a total reset cleanse.  

Our time together will include:

  • Setting an attainable goal that is connected to your vision for what it means to feel your best this year
  • Assessing which foods and activities are giving you energy and which might be taking it away
  • Action steps that can be easily integrated into your life
  • Experiential exercises to help you gain clarity
  • My inspiration and encouragement
  • Holistic nutritional or lifestyle changes to support any current medical conditions or doctor’s advice

My clients experience many or all of the following results:

  • Stress reduction (mentally and physically)
  • Weight loss
  • Optimized metabolism
  • Reduction of inflammation
  • Better sleep
  • Increased energy and productivity
  • Consistent action to achieve goals

Want to know the best part? You can set up a FREE consultation with me. Tell me what you want to work on. And together we will figure out if I can help you get there. There’s no downside. If we have a call there’s no obligation to work with me. You will still get something out of the conversation. 

I have limited spaces. There’s a link below to my scheduling  page with details and way to schedule your free call. 

I’m excited to help YOU get excited for 2019!!!

BOOK YOUR FREE CALL HERE

Are you a Feeling Woman?

 

Over the years I’ve come to accept that I am a “feeling” woman. Not to be confused with being “emotional”. Feeling is something different from acting emotional. Not that there is anything wrong with emotions. On the contrary, in order to really express our true emotions, we need to feel them first. 

Let me explain what I mean by being a “feeling” woman. 

I make decisions and live life today based on how I feel and not how things look. 

I eat amazing salads, and whole foods because they make me feel good. It has nothing to do with how I look and everything to do with how I feel. Happy tummy, clear mind, energized body, relaxed confidence moving through my day. No more stress about what I “should” or “shouldn’t” eat in order to “look” a certain way. No more obsessing with what is on my plate. No strict rules to follow. I’m in tune with what works for my body to give me the energy, health and vitality that allows me to be the mom, wife, and coach to my clients that I want to be. Present, loving, kind and empowered.  (And, I go out for pizza and wine when I feel like it, guilt free.) 

I removed my breast implants because they were making me feel sick in my body and mind. I had capsular contraction and scar tissue building up that was causing severe pain. I could of had them replaced, but I didn’t. I chose not to because I realized that I was chasing the finish line of an image of perfection that did not exist.  Today I love my body. Deformity of my breasts from having the implant removed and all. I chose something different. I chose to accept and love me. Not an image of what our culture puts out there as beautiful. But the real, authentic me. 

I left a 17 year marriage because it was toxic and we were hurting each other and making each other sick. I could no longer live with how I felt. On the outside everything looked great, but I was falling apart on the inside and my body was telling me with trips to the doctor and hospital for “mysterious” digestive issues and inflammation. I knew I had to make changes and be the mother my kids deserved and the confident women I deserved. I left the comfort of being a stay at home mom, living on a 50 acre farm in the country, in a house that I designed, decorated and birthed my second child in, to feel good in my heart and my soul. 

I went back to school to do something that inspired me and gave me a feeling of purpose and empowerment. To be a healer. Why a healer? Because I knew first hand that when we teach what we learn and share that with others, even showing the scars from those learnings, that we continue to heal ourselves and empower others to heal too. 

I’ve experienced the stress, overwhelm and exhaustion of trying to get through divorce, go back to school while homeschooling my kids,  build a business, raise a family and support a new marriage. I’ve learned along the way what serves me, what doesn’t and how to make shifts to help me make choices that are in alignment with my most authentic truth and version of who I want to be and how I want to feel.  I continue to learn each day and embrace that. I don’t have to show perfect, be perfect or get it all “right.” I’ve learned to trust my feelings, and listen to my body when it needs rest. I see self-care as a way to acknowledge my body, mind and spirits needs and to answer those needs. A stressed out, overwhelmed, cranky mother and wife does not serve me or my family. Nor does it allow me to be present with my clients in walking authentically with them on their own journey of healing. 

Today I FEEL great! I have a fulfilling career as a heart centered healer. As a Massage Therapist and a Transformational Health Coach get to empower other women to make choices and shifts that allows them to live from a place of relaxed confidence and fullness. Letting go of the “should’s”, and “have to’s” and move into the place of “GET TO’s!” Opening up choice to allow them to see the full possibility of what what living a joyful, healthy, energized life FEELS like. I “Get To” travel with my husband and go for hikes and fill my soul in nature. I “Choose” to listen, honor and trust my feelings and body. 

So let me ask you, have you learned to trust your feelings? Your bodies messages to stop, slow down and take care of you? Are you listening? Acknowledging? Or are you numbing out with too much wine, sugar and chips and cheese binges? Do you push the feelings away and try to live life powering through your to do list? I hope not, there’s no deep rooted joy in that. But if you are, No judgment here. I’ve been there and done that too. 

And I know you can change that and trust your feelings, follow their guidance, step into your most powerful and authentic self and make choices from there that give you a sense of freedom and fulfillment. I hold you fully capable, and you might just need some help getting there. If this sounds like you and you want to get out of the stress, overwhelm and stuck places sucking the joy out of you, I can help. It would be my absolute pleasure to help. Because You deserve more! More Joy, More balance, More energy, More confidence, More presence with your family, More doing fun things, and most of all, more being in love with YOU! 

Let’s have some 1-1 time in a 90 minute session to get the needle moving forward for you. I promise it will give you some a-ha moments and open up more choice and possibility for you. 

You’ll get this 90 minute session, plus a follow up 30 minute session for ONLY $97. 

YES, I want some freedom and aha moments 

What is your peace of mind, renewed sense of self and confidence worth to you? I hope it’s worth MUCH more than $97. 

It’s my way of serving you, and being able to continue to do this work to help change the cultural entrainments keeping women focused on image instead of true health, and empowerment. 

Fee Free to share this with anyone else who you feel can relate. Together we create a self-care revolution. 

Warmly,

Chris

Let’s create a self-care revolution

 

Sacred Self-Care Essentials

A 4 week Small Group Program For Women

who want to ditch overwhelm and move into the holidays with more peace, joy and fullness.

Take a step back. Assess what really matters. And reset your relationship with the things that make you feel good.

Because guess what? Prioritizing yourself isn’t going to ruin holidays. It won’t turn you into Scrooge. And it doesn’t make you selfish.

 

Starting Monday November 26- Monday December 17th, 6:30pm-8:00pm in Concord and Online.

Join the self-care revolution and nourish you as you move into the holidays with a FULL cup of cheer!

Space is limited to just 10 women, so grab your spot today.

Yes, I’m in! Sign me up please! 

 

When Was The Last Time You Had Time For You?

A day to focus on you, your big dreams, your health, your ideal lifestyle?

The biggest luxury in your life is time — and while I can’t give you more, I can give you a clearly defined container to step into, designed with ample support and transformative experiences. A time just for you, to soothe your soul and feel your shoulders relax, your breath steady, your mind downshift. A place to take off the mom, wife and worker hat and start tuning into what wants to be nourished in you. 

Self-Compassion, Healing, Rest, Tenderness, Kindness, Empathy, Nourishment

It’s time for a self care revolution. We have a collective wound to heal. It’s a wound made silent by our culture, the media, and our misinterpretations of success. We’ve been told that self care is a privilege, selfish, shameful, indulgent, inappropriate, expensive, luxurious, or otherwise lazy. We’ve convinced ourselves that we “have to” keep pushing until we are utterly exhausted, that we “should” keep moving through life at breakneck pace, or else we’ll fall behind, be forgotten, and never achieve our dreams. I practice, write about, and explore the value of self care for myself as much as anyone else because I too fall into this trap time and time again. And I know I am not alone. It’s not sustainable. It’s not healthy. It’s not the legacy we want to leave.

Let’s clear something up first: self care does not need to cost you a penny. Self care might look like an afternoon bubblebath or setting boundaries. Self care might be adding 30 minutes of sleep to your life. Self care might look like doing (gasp!) ABSOLUTELY NOTHING! On purpose! Can you imagine?

Maria Baratta, Ph.D. says, “self care is taking mindful time to pay attention to you, not in a narcissistic way, but in a way that ensures that you are being cared for by you.” And might I add, not waiting until all your to do’s are crossed off your list before you give yourself permission to do so.

Let me share this story with you from Clarissa Pinkola Estes:

There was a woman who took her dogs on an afternoon walk. One day an older dog joined the group, walked home with them, and jumped on her couch for a long nap. When the dog woke up, he simply existed through the doggie door. Returning again the next day, the woman pinned a note on the dog’s collar which read, “I wanted you to know that your dog is safely napping at my home each afternoon. He is kind and well-behaved. He is welcome anytime.” The next day the dog re-appeared with a new note which said, “Thank you so much. He is an old dog living in a loud home with small children. Can I come with him tomorrow?”

When I tell this story, everyone laughs. Not because it’s funny but because there is a collective understanding, a moment of release, in which everyone’s laughter says, “I get it. I’m tired too.” We are not alone in our need for self care. There’s a reason airlines tell you to place your oxygen mask on first before assisting another.

We cannot continue caring for others effectively, passionately, and wisely without first caring for ourselves.

Acts of self care will feel uncomfortable, scary, and counterintuitive at first. And that’s ok! Like a new muscle being stretched and strengthened, you are experimenting with a new way of being in the world – a new way of relating to your family dynamic, workplace, or circle of friends. Pay close attention to your inner dialogue. You may bump up against an inner voice that whispers, “any act of self care is selfish.” Remind yourself, you are just as worthy of love, care, attention, and affection as anyone else.

Starting a practice of self care does not mean putting yourself first while placing others at risk – that would be selfish. It does however mean being honest with your energy, time, health, and mental-emotional state. With that in mind, self care often looks like saying no to tasks, events, and obligations that are not in alignment with your longterm health and well-being. I appreciate the reminder:

“No” is a very, very complete sentence.

When you prioritize self care you make choices consciously rather than out of habit.

Choices made with your health, longevity, and happiness in mind will move you away from resentment, move you closer to love, and keep you interested and positively engaged in the relationships that compose your life.

I am passionate about self-care and want to invite you into the next Sacred Self-Care Essentials Program.

For 4 weeks, you will experience a chance to nourish your body, mind, heart and soul and learn the practices to set up new routines for the essentials of self-care. You will experience:

Group Deep Dive Coaching Sessions

Fellowship and connection with other amazing women

Getting back to the 5 essentials of Sacred Self-Care using my S.H.I.N.E approach

  • Sleep
  • Honoring your inner and outer boundaries 
  • Intentional quiet time
  • Nourishing foods
  • Exercise

(These are essentials that I return to over and over again to help me reset and refocus on taking care of me. They have worked for me, and I know they will work for you too.) 

A Private FB group

Weekly FB lives with Chris to build upon the previous session, clarify any questions and move you through any stuck places.

 

By the end of the 4 weeks you will walk away with a renewed sense of what self-care looks like for you.

New routines for morning and evenings to help you be present and productive, sleep better, give your racing mind a rest.

A better understanding of what fueling your body for energy and balanced emotions looks like.

Engaging in movement that you actually like to do and can stick with

A plan that is specific to you to keep up your self-care essentials in a way that fits in the context of your life, without putting your needs last.

Imagine the freedom, peace and confidence you will gain going into the Holidays with a FULL cup. 

 

Join me starting Monday November 26- Monday December 17th, 6:30-8:00 in Concord and Online.

Join the self-care revolution and nourish you!

Space is limited to just 10 women, so grab your spot today.

Yes, I’m in! Sign me up please! 

 

The link between stress and hormonal health

Reclaim your Time and Energy

With hectic schedules and demands of our everyday life, many people feel stressed and run-down. Like there isn’t enough time in the day to get everything done.

It just seems like part of every day life. But stress can take a heavy toll on our bodies. Especially in this day when women are pushing past their limits to care for their families, careers and trying to just keep all the balls in their air. Stress can not only make us feel tired and cranky, but it has a direct effect on our hormones and can lead to chronic illness if not kept in check. It’s true that the stress response is actually a built-in survival mechanism, and you can’t turn it off. But you can certainly cut down on the stress you encounter daily.

There are many types of stress, and your body is well equipped to handle it short-term. The problem is the constant, unrelenting stress. Think of it like this: A branch on a tree can bend and sway with the force of a storm, but each time it bends, it becomes a little weaker. If the storm continues for days or months, eventually the branch will break. It looses it’s resilience against the storm. And what happens in the body when stress is prolonged? It becomes too weak to function properly. Imbalance is created because the resources are going to those parts necessary to stand against the storm, (surviving) instead of doing what it needs to do to keep things running in balance .

So whats the link between stress and hormones?

Cortisol is a stress hormone. It helps our body determine which functions are most important for survival. When it gets the signal that there is danger, it springs into action and pushes non-essential functions to the background. Blood flow is pushed to your muscles for running, your heart beats faster, and you’re nervous system goes into FIGHT or FLIGHT mode. Ever get an upset tummy when your stressed? Digestion was turned off as it’s not essential to running away from that tiger that wants you for lunch.

In matters of survival, the threat is often short-lived, and when it’s gone, your body returns to dealing with the other functions. But if your body doesn’t understand that the threat has passed and cortisol continues on the job, it throws all those other hormones out of balance that are needed for functions like balancing blood sugar ( Insulin )- Sex hormones ( estrogen, progesterone, testosterone and aldosterone) – Thyroid hormones and our feel good hormone, Serotonin.

As women move into midlife, stress can be at an all time high with caring for kids still at home and aging parents not to mention the demands from career and relationships with our partners. Estrogen production lowers naturally. When under stress, cortisol blocks estrogen, so you end up with even less estrogen getting into your cells. Less estrogen causes low serotonin and low serotonin causes you to not be able to sleep, your feel anxious, irritable and down. Cortisol is also the FAT storage hormone and when cortisol is on, the body holds onto fat around the belly. Another thing happens when serotonin levels drop, norepinephrine is released in the brain and all of a sudden your get a pounding heart, upset stomach, hot flashes and feel even more stress. It’s a vicious cycle.

What we want to do is to build in stress resilience to our day. It’s like a time out from the storm, to recoup and shut off the stress response and get into the REST and DIGEST mode. One of the greatest tools I can recommend for bringing more piece and reducing stress in my life is a mindfulness practice. For the past 2 years I have used the CALM APP and gift it to my coaching clients as part of their program. I even bought a year subscription for my son who LOVES it and uses it often to help calm his anxiety. You can enjoy the peaceful sounds of the rain, or a gentle crackling fire, or my favorite, a mountain stream with birds in the background. And it only takes 10 minutes. It even helps you fall asleep with sleep stories. 🙂

The first way to build more stress resilience into our lives is by getting clear on what our stressors are. 

Once we identify our stressors, we can build a stress free buffer zone.

You can download a helpful handout for that here. 

I like to think of it as an eddy. If you have seen whitewater in a river, you know how it thrashes with energy and activity. And eddy is that quiet place right behind that whitewater. It’s a place of calm. When we recognize our stressors and feel the “whitewater” of our lives, it’s time to “eddy out” and take a break. Get quiet and tune into what your body needs and what you have on your plate. Most of what we take on seems like priorities, but many of them can be delegated or are just busy work that keeps us working hard to keep up with unseen expectations we have placed on ourselves. Getting clear on what is actually a priority and what can delegated or let go can be the difference between allowing space ad margin on or day, or trying to push through and continue the stress response. 

We don’t make more time to get things done. And we are not victims of too little time. We all have the same amount of time in our day. The choice is in how we choose to use it and what mindset do we bring to the act of being and doing. 

Stress management is a non-negotiable if we want to live healthy and happy lives. We have a choice. We can invest in our health care today or we can invest in sick care later. I choose health care. I plan on being the happy old woman wearing a purple hat riding a roller coaster with her grandkids. 

What’s 1 thing you can take off your plate today. Just one, that would have big impact on your mood and energy? I’ve love to hear. 

And if you have any other way that you use to reduce your stress, I’d love to hear those too. I promise I read every response. 

Think you might want some help getting this handled so you can finally overcome that steady weight gain, up and down moods, feeling overly tired and not sleeping well from trying to manage it all? I can help. Go here to schedule a time to talk with me and let’s get you feeling like yourself again (or even better!)

Your Genes don’t control your fate, your lifestyle does.

“Genes load the gun. Lifestyle pulls the trigger.” No, your genes are not your fate.

What you eat and how you live directly affects which genes are expressed and in what way.

Epigenetics trumps genetics. This is good news!

You have the power to improve your health by eating a nutrient-dense, properly prepared diet and balancing the five foundations. Digestion, Blood Sugar Balancing, Essential Fatty Acids, Minerals and Hydration.

When these foundations get out of balance through a poor diet and unhealthy lifestyle, we start to experience a host of unwanted symptoms: weight gain, skin issues, fatigue, hormonal imbalances, and worse.

By supporting each of these foundations through diet and lifestyle, the body’s chemistry can be brought back into balance, helping people enhance their health naturally.

The body’s default mode is health if—and this is a big if—it gets the basic building blocks it needs to function properly and build healthy cells, tissues, organs, and systems.

But knowing what to eat is only part of the equation. Actually following through and eating and living in a way for a LIFESTYLE of health and wellness completes the puzzle.

That’s why my practice is so much MORE than just what a healthy plate looks like. It’s also about who are we being while we live.

As a Nutritional Therapy Practitioner, I have the training in how to rebalance the foundations of health. I can tell you which foods will help support the bodies innate healing processes. I have lists of information and years of training. But what I found was that I could tell people all day long what to eat for health, but FOLLOWING THROUGH was an entirely different thing.

Most of us know what to do, we just don’t always do it. We default back into old behavior patterns. We self sabotage ourselves from meeting our goals. It’s common. What’s uncommon is actually uncovering what the blocks and barriers and moving through them so you can enjoy health and life to the fullest.

That’s why I went back to school last year to learn all about habit change. As a Holistic Health Coach and Transformational Lifestyle Coach, I became certified last year to dive into those ways we keep ourselves stuck, and how to get unstuck. This year I completed an advanced training in transformational coaching and am almost finished with my Mastery. This summer I will hold an advanced certification as a Master of Habit change. Pretty cool huh?!

So what does all mean for you? It means you get the best of my training as not only a Nutritional Therapy Practitioner in helping your body create a foundation of health of wellness, but you also get the best support, system and accountability in FOLLOWING through so you can ACTUALLY achieve those goals and desires that you want to and set them up as a lifestyle of healthy habits for your well-being. YES!

This was the missing key that was keeping my clients from living their healthiest lives.

And I’d love to help you!

Get your FREE Foundations Of Health Assessment

 

Take the NAQ for FREE 

What is an NAQ? It is an online Nutritional Assessment Question composed of 300 questions to help you uncover specifically what is going on in YOUR body, so we can pinpoint the best way to help you rebalance your foundations of health. It is specific to YOU! The image below is a graph from a previous client based on the NAQ of the before (red line) and the after (blue line) of how the body rebalanced.

 

So what are you waiting for? Once you click the link, you will be sent an email verification and a link to fill out the questionnaire. 

I’d love to chat with you and help you feel amazing, for life!

Warmly,

Chris

Is playing “safe” costing you freedom?

Hey Friend,

Have you ever wanted to do something and got really excited at the thought of it, but then when it came time to do it, a little voice told you not to rock the boat? Maybe it won’t really work. What if it doesn’t work out the way I want it to? Nothing ever works for me? I’ve tried it all already?

Those what if’s are actually a part of our survival modes left over from childhood that are designed to keep us safe. They had a purpose at one time, but need some updating. Like updating the software on your phone or computer. It may have served a purpose at one time, but now it’s just something that is slowing down progress and joy.

Here’s the thing, these outdated messages really don’t keep us safe. They keep our dreams docked, like boats stuck safely in a harbor. What are the boats in our life that we keep safely in the harbor? What are the dreams that we are keeping tied down because letting them joy ride seems like too much work? Too overwhelming? Better for another day?

What if you could upgrade those old beliefs and create new ones that give you the courage, confidence, and support to step more fully into what is truly possible for YOU!

How about this:

I dream of freedom, from the constant judgment and comparison that leaves me feeling less than and not enough. I dream of feeling peaceful, and confident that I am moving in alignment with my true self. I desire to do something each day that I love, spend time with my family, and travel. I desire to nourish my body in ways that leave me filled with energy and love that I get to share with my family and friends.

Does that sound like some version of a dream that you’re keeping “safe”?

Can you imagine all of the bliss if you untied that dream?

You don’t have to do it alone. 

We need your light and the world needs you to step into your purpose with the specialness that only YOU can share with us.

I want to share one of my favorite quotes from Brene Brown that has touched me to my core.

‘I think midlife is when the Universe gently places her hands upon your shoulders, pulls you close, and whispers in your ear:
I’m not screwing around. It’s time. All of this pretending and performing – these coping mechanisms that you’ve developed to protect yourself from feeling inadequate and getting hurt – has to go.

Your armor is preventing you from growing into your gifts. I understand that you needed these protections when you were small. I understand that you believed your armor could help you secure all of the things you needed to feel worthy of love and belonging, but you’re still searching and you’re more lost than ever.

Time is growing short. There are unexplored adventures ahead of you. You can’t live the rest of your life worried about what other people think. You were born worthy of love and belonging. Courage and daring are coursing through you. You were made to live and love with your whole heart. It’s time to show up and be seen.”

It’s your time to shine my friend. Join me and an amazing group of women in an empowering experience.

Join The Tribe  

Shine brightly, NO DIMMING NECESSARY. : )

Warmly,

Chris

How can food boost your mood?

One of the easiest ways to focus on nourishing your body is by eating foods that create a healthy gut.

Why is the gut so important? 80% of our immune system is there and 70-80% of our serotonin is created there. There is a very famous saying that dates back to Hippocrates. “All diseases begin in the gut.” If this is the case, than health begins in the gut too!

Your gut is so much more than just your stomach digesting food. In fact, many people are shocked to learn that their microbiome – the intestinal gut ecosystem – is critical to their overall health. When the gut bacteria are out of balance, it impacts all the systems in the body, not just the digestive system. Not only is your gut physically central in your body, but it also acts like Grand Central Station.

Drinking enough water, moving daily, keeping stress under control, and getting enough sleep are all components of health, but if your gut is out of balance, you’re not going to feel your best. Why? Let’s take a look at 2 of the important ways gut health affects our own health. Our immune system and the gut-brain axis or our second brain.

But first, what is our Microbiome?

  • Bacteria in the GI tract are also called your gut flora or microbiome.
  • The microbiome helps us digest food.
  • They also regulate hormones, help eliminate toxins, and produce vitamins, plus other healing compounds that keep your gut and your body healthy.
  • This ecosystem of friendly bacteria must be in balance to do their work effectively and to create a healthy immune system and feel good neurotransmitters and hormones.

Our Gut-immune system

  • 80% of your immune system resides in your gut. That in itself is reason enough to create a healthy gut.
  • Your immune system and the rest of your body are protected by a lining that functions as a barrier to the toxic environment in your gut
  • If that barrier is damaged, you may experience malabsorption of nutrients or have a compromised or overactive immune system that triggers inflammation (think autoimmune disorders), which can become chronic and systemic.
  • Gut protection is key to defending your body from being invaded by unfriendly critters, such as parasites, bad bacteria, viruses, etc.

Gut-Brain axis – your gut’s nervous system

  • The gut system actually contains more neurotransmitters than your brain and is often referred to as the “second brain.”

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  • Messages constantly travel back and forth between your gut-brain and your brain; when those messages are interfered with in any way, your health will suffer.
  • The majority – 70-80% – of your happy, feel-good hormone, serotonin, is produced in the gut. If your gut is out of balance, you’ll feel out of balance; without the feel-good hormone, mood disorders, such as depression and anxiety, can manifest.

So you can see why having a healthy gut is critical. The next question is, what are the best food sources to help create and maintain a healthy gut? Depending on what you eat, Food can make you sick or It can make you feel energized and vibrant. 

Each meal, each day can send you into the direction of feeling stronger, clear, more energized or more and more depleted. It’s THAT powerful.

A balanced plate with real food creates balanced blood sugar and that equals balanced energy and balanced moods.

 And if you have better energy and moods, how does that affect your thinking? You think better. Your actions? You do better. 

Food is the fastest way to feel better. Nutrition has more power than any other single intervention on earth.

3 simple ways to start are:

1) Eliminate Processed Foods as much as you can. Start by giving up the packages and boxes and start by eating real whole foods. Most boxed and packaged foods contain trans fats and hydrogenated oils and are full of hidden and added sugars your body does not need and may not even recognize as food. For a complete article on what to eat you can go to my blog post here to see what a healthy plate looks like. A Healthy Plate

2) Add in Good Fats to your diet. Healthy fats are essential to good gut health and brain health. Traditional fats are the best choices such as olive oil, coconut oil, ghee and even butter. YES, Grass-fed Butter is one of the best fats for your body and it makes food taste better. Try a brand like Kerry gold or give it a go and make your own.

3) Eat Fermented foods to restore and balance your gut flora. Fermented foods contain prebiotics and probiotics which are the beneficial bacteria that keep the ecology of your gut in balance. You don’t need to take expensive supplements to balance your gut. Eating foods such as RAW sauerkraut, pickles, kimchi, coconut kefir and lactose-fermented vegetables from whole food sources are your top choices. You want to make sure these foods are truly fermented and not just pickled in vinegar. They are easy to make at home or you can look for brands like Bubbies, Farmhouse Culture or make sure the label says RAW. According to Dr. Kelly Brogan, probiotics can actually help reverse psychiatric symptoms. That is how powerful getting your gut in balance can be.

Get your FREE GUIDE HERE for the proper preparation of grains, nuts, seeds and legumes.Get your FREE guide to Proper Preparations of Grains, Nuts, Seeds and Legumes 

Want some help to stay on track and make healthy eating a habit that lasts, for good?

Schedule a breakthrough session with me today and let’s uncover what’s keeping you stuck and how to get back on track!

Click here now to schedule a time to talk with me today if you need the support and accountability to help you follow through like never before!

Don’t forget to head on over to the FB group and let us know how you are doing with your 5 days of essential self-care!

In Health, Wellness and Joy!

Chris

The quickest way to start getting your energy back

Hi Sweet Friends,

Who here often feels overly tired? Who here can relate to wanting to do more fun things with your family or friends, but just don’t have enough energy to do it or feel in shape enough to enjoy it? Who here feels like they are taking care of everyone else with no time to take care of themselves? Who here can remember a time in your life when it felt easier to eat well and follow through?

And who here suffers from some kind of stress – from work, family, life, in their day-to-day lives? Most of us right!?

As a Transformational Health Coach and Nutritional Therapy Practitioner,  I specialize in working with women who can remember at one time eating better, taking care of themselves better, but somewhere along the line – be it their career, their family life, they have put themselves on the back burner and that burner is nearly off. And this is quite common for women in their 40s and 50s.

Today I want to share with you the quickest way to get back on track and reclaim your health and your energy so you can feel like yourself again, no matter what your age. 

I’m going to share with you 1 powerful mindset shift that has helped me and my clients get back on track to feeling good again and finally resolve feeling overly tired, experiencing up and down moods, feeling forgetful and feeling like they only have the energy for chips for dinner. 

So where is the best place to start so you get results quick?

The first shift is understanding that eating REAL Food Really Can Make A BIG Difference!

Depending on what you eat, Food can make you sick or It can make you feel energized and vibrant. 

Each meal, each day can send you into the direction of feeling stronger, clear, more energized or more and more depleted. It’s THAT powerful.

A balanced plate with real food creates balanced blood sugar and that equals balanced energy and balanced moods.

 And if you have better energy and moods, how does that affect your thinking? You think better. Your actions? You do better. 

Food is the fastest way to feel better.

So let’s take a look at this whole blood sugar thing, what it is and how to make a few tweaks to your plate to eat for energy. 



Let’s take a quick look at what’s happening in the body when you eat lots of sugar or processed foods and why we experience that awesome sugar high. And what happens when you throw stress into the mix.

Products containing lots of sugar usually don’t contain lots of fiber, fat or protein. Fiber, fat and protein slow down sugar absorption, so when those nutrients aren’t present, your blood sugar shoots up really fast, like to the top of a roller coaster.

 

 

Now at the top of this roller coaster, your brain is alerted. Your brain uses about 50% of your blood sugar at any given time, so any drastic rise (due to sugar) or fall (not eating) in your blood sugar levels cause your brain to flip out. So when you’re blood sugar spikes up, your brain and your body aren’t happy – to YOUR body, THIS IS AN EMERGENCY.

So what does your body do? Your pancreas secretes the hormone INSULIN to bring your blood sugar back down.

Here’s the problem. We have spent a lifetime eating a lot of high-sugar, processed products – so insulin has gotten really used to doing its job too well.

When insulin is sent out, it doesn’t just bring your blood sugar back down into balance, there’s often too much insulin secreted, and our blood sugar dips way down. And that’s the blood sugar crash you feel after the sugar high – that shaky, spaced out, forgetful, uncomfortable feeling.

So you’ve had a blood sugar crash – now what does your body crave when you are down there and still stressed, in the middle that nasty crash? MORE SUGAR! And what happens to our blood sugar when we eat the sugar again? It goes up, up, up – back to the top of that roller coaster.

And so the up and down cycle continues. This is one of the reasons we quite literally love carbs and sugar and crave it constantly and when our bodies are stressed, we lose control of some of our brain function to stay mindful and calm to then make healthy decisions. Think HANGRY and eating whatever is in the pantry when we get home from work.

And there’s a little more to the story…..

After the hormone insulin is sent out to take excess sugar out of the bloodstream, it has three places it can take that sugar:

1. Your brain
2. Your blood cells
3. Your muscles

Now if all those receptors are full because you’ve been eating a lot of sugar already, where does that excess sugar go?

Yep, right on the belly & hips. That excess sugar is stored as FAT in all the places we don’t want it!

And our bodies can become resistant to the insulin. That’s the first step on the path to diabetes.

Now here’s yet another not-so-thrilling thing. When your body is producing insulin to bring you down from the sugar high, it can’t produce what’s called glucagon. Glucagon is very important especially if you are trying to shed excess weight because it’s the hormone that takes fat out of storage to be burned.
So if you are eating sugar, not only are you probably storing some of it as fat, you also can’t release fat to be burned, because the sugar blocks glucagon production and fat-burning. That’s a bummer.

And here’s something else I want you to consider: these days, many health-conscious people know their blood sugar levels go up and down on a sugar-induced high, but they often don’t realize the emotional roller coaster ride that accompanies this. We feel happy and energetic for a while and then suddenly, unexplainably, we find ourselves arguing with our friend or lover, stressed, or mentally beating ourselves up. Our moods are all over the place. Has anyone experienced that? Yeah, that’s a bummer too. So how do we fix this? With a balanced plate to help balance our blood sugar.

What does a balanced plate look like?


When we have a balanced plate with the right portions of protein, healthy fats, and lower sugar carbs, our body has the right mix of fuel to keep your energy sustained. Think of a campfire. When you build a campfire, you start with kindling. It lights up fast and burns up fast. Kindling is like Carbs. It gets burned up quickly, so if we eat too many carbs, we are constantly hungry and looking for fuel. Fats and Protein are the big logs on the fire. When we add those to our place, our body now has fuel for a long burn. We feel satisfied and have the energy to get from one meal to the next without carb or sugar cravings, energy crashed or erratic moods.

So a balanced plate will create stable energy and stable moods by balancing our blood sugar.

We start with nutrition because it’s an easy place to start that has a HUGE impact on how you feel. And when you feel better you make better choices and have the energy to even want to exercise, or start a meditation practice or go for a hike with the family. You are taking proactive measures to feel good AND avoid the lifestyle diseases like diabetes, obesity and heart disease.

So what to do next?

 

Take the FREE Foundations Of Health Assessment:

  • Identify your health concerns

  • Prioritize the concerns

  • Identify which systems in your body are most burdened

  • Receive results and reports

 

Take the FREE Foundations Of Health Assessment 

Creating A Balanced Life

Hey Sweet Friends,

Chris here to help you create a more balanced lifestyle so that you can shine, not just in one area of your life, but in ALL areas of your life!

But first, why am I talking about living a more balanced lifestyle?

We spend a lot of time compartmentalizing the various areas of our lives: relationships, career, money, exercise, health… but we all know that if one area is out of whack, our WHOLE life is affected. It’s an interconnected web of life.

Imagine making tons of money AND being in a loving, happy marriage BUT you have no time to exercise. Pretty soon you will appreciate your flow of money and love less, simply because your body is not getting the exercise it needs to feel alive and energized.

That’s why it’s so important to think of your life as one holistic pie and to make the decision to put your energy into making every piece of that pie as yummy as possible!

So what would create a more balanced lifestyle? What would that look like?

Great questions!

Creating a more balanced lifestyle would mean taking a really good look at all areas of your life: relationships, career, money, exercise, health…and making decisions about what is and isn’t working in each area.

Sometimes the reason we stay stuck in unhealthy or unhappy areas of our lives is because it’s easier, in a way, to stay stuck in the familiarity than to find the creativity and energy to make the changes needed to improve our quality of life and move into the unknown.

But don’t worry, I am here to help you begin to IMAGINE what your life in balance would look and feel like… you are not alone!

But first…

How will I know if my current lifestyle is unbalanced?

  • Are you used to getting things done on your own, but could use a little support?

  • Do you want to build a healthier relationship to food

  • Do you eat when you are bored, angry, sad, or stressed out?

  • Do you want to develop a deeper connection to yourself and others?

  • Do you want to be empowered to be your own health expert?

  • Do you want to be inspired about healthy cooking?

  • Do you want to discover optimal eating for your unique body?

  • Do you want more confidence, energy, and self-acceptance?

  • Do you want to be challenged in new ways?

  • Do you want to be held accountable to show up for yourself?

The answers to those questions will be a guide in directing you to which areas of life might feel unbalanced. 

What do I do now? You can download my 6 simple solutions to get your Spark Back HERE. 

Get Your Spark Back 

If you are ready to embrace the best version of your life possible, then click here now to schedule a time to talk with me about the important steps to take to make changes in your lifestyle that will help you CREATE your DREAM life!

I’ll give you a 1 hour LASER coaching session and a powerful exercise to uncover what wants to be nourished and balanced in YOU!

Use code Shine18 to get this session for Free. (It’s a $97 value, and only offered to those who are my Shine Wellness clients or who read this blog )

And please don’t keep me a secret. If you know someone who would benefit from this blog post, please share the information. 

Keep SHINING on! This is YOUR time!

Chris