Due to COVID-19, we are facing more stressful health and wellness challenges than ever before. Women are great at helping others achieve their goals while we put ourselves and our self-care on the backburner- including our mental health and wellness. Check out these--
6 Keys to Restoring Mental Health

1. Have a good network of friends that you can turn to and talk about your feelings and stress. Even if you have one good listening friend, that is more than enough to get through difficult times. The goal is quality over quantity.
2. Stay active physically for the best mental health. When you are moving, your mood is much better!
3. Eat a healthy, balanced diet and drink alcohol in moderation.
4. Take time for yourself when you need it. Listen to your inner being and unplug when you need it most.
5. Do something you’re good at and that brings you joy and satisfaction. Stop spending time with projects or people that bring your energy down or raise your stress level. Just say no!
6. Learn what triggers you and causes stress or negative emotions and avoid those things.

We want your journey to better health and wellness paved with the truth. And the truth is, you want to be healthier but you keep getting distracted from being consistent. You are already on a good track and want to take your wellness to a new level. We know how difficult it can be if you're going it alone with no plan of action. That's why we're here to help motivate and inspire you to Insist on Great Health​.

Ladies, we love to eat what we love to eat, right? I know I do!
Well, here's some food for thought: Food is your friend. That's right, I said it. And instead of depriving yourself of the foods you love, why not take an inventory of the typical foods you eat and consider how you can incorporate more healthy foods in your daily routine.
If your kids needed extra fruits and vegetables, you'd find a way to make sure they ate them right? If they needed to drink more water, you'd be finding creative ways to get that water in them without fail. And if the doctor told you that your child needed a more balanced diet, you would plan out their daily meals in a heartbeat to make sure they were on track.
So, here's the question: What about YOU?
The foods you eat can absolutely make you or break you, however, instead of losing sleep over what you eat on a given day, take a step back and evaluate where you can make those positive changes today.  
There is no need to worry about the past and dwell on the negative- tomorrow is a new day! How will you make the most of it? Remember, eat to live and enjoy it!

Ready for a change? Ready to wake up energized? Ready to live a better, healthier life? Ready to be optimistic in the face of adversity? Then, it's time to Renew your life and live on purpose. 

Women are under a tremendous amount of pressure as the backbone of our families and many work full-time jobs. Everywhere I look, I see women in a leadership role and wearing many hats.  We are caregivers, mothers, teachers, nurses, executives, speakers, bakers, decorators, doctors, engineers, bus drivers, receptionists, therapists, managers, business owners and the lists goes on. The exact title or position doesn't matter, because we are all human beings and can appreciate the hard work and compassion that women give on a daily basis. But, what happens when women forget to nurture themselves?

As a busy, professional woman who takes her responsibilities seriously and desperately wants to be/do/have it all, what's missing is the all-important and easily forgotten "Me Time".  When was the last time you took time to do something that you enjoyed? When was the last time you burst out laughing? Danced to your favorite song? Took off early from work just to have some "alone time" before the hustle and bustle of the evening duties began? Took a trip to your favorite spot?

If it's been so long that you cannot remember,  I challenge you to break out of the mold and start changing your life for the better. It's possible to start today! Here are my 3 Be's of Renewal:

• Be intentional
• Be original
• Be transformed

You do not have to wait for the right time, the perfect situation or the best day of the week. The time is now. There will never be a perfect situation and today is a very good day of the week. You can do it, I believe in you!
Find more inspiration and tips on our social media platforms to help you to Renew.

As a busy woman you want Optimal Health and Wellness but you are pulled in many different directions, right? How do you manage it all and not feel overwhelmed? Here's the key: Balance is the key to wellness! But many times, we are not able to see where we are off-balance even if it's right in front of our eyes.

When you visit a doctor, a mechanic or a new hairstylist, the first thing that is done is an assessment. That's right. You bring your issues and concerns and the professional gives you a diagnosis (or interpretation) and a plan to treat your specific problem. So, who is managing your overall wellness? There is where YOU have to take control, dig deep and learn what you need to be successful in this area.

I challenge you to look at your life and think about those areas that need to be brought into alignment. If you need further assistance, reach out to us and ask to take our Wellness Assessment for Optimal Health.  Our mission is to help you transform your life for the better!

What is Forgiveness?

• A deliberate decision you make to release feelings of resentment or vengeance toward a person who has harmed you regardless of whether they deserve it
• Moving toward living a life of peace and away from negative feelings so you can heal and grow.
• Forgiveness frees you from anger and gives you peace of mind- when you acknowledge, accept, and work towards moving forward- for more balanced spiritual wellness.

Are There Health Benefits of Forgiving?

1. It causes less stress and anxiety.
2. It lowers your blood pressure and improves heart health.
3. It helps you have better relationships.
4. It can help boost your immune system.
5. It can help you sleep better at night, normalize your appetite, and just put you in a better mood overall.

What is Not Forgiveness?

• Excusing
• Condoning
• Forgetting
• Reconciling

Make a commitment today to forgive that individual that you have harbored negative feelings, anger or bitterness toward. Biblically speaking, we should forgive others as many times as we are wronged. Yes, that seems difficult! Especially when something happens to you as a child for which you had no control, or even if you've been wronged, betrayed, hurt or left behind as an adult from someone you trusted.
No matter the situation, you must believe that you have the strength in you to overcome this deep painful negative feeling that weighs heavily on your heart, mind and soul. Let. It. Go. For you. For your health. For your better life that is waiting for you to take hold of.
Contact us today if you need help with a 30-day Forgiveness Plan to get you on the right track to less stress and more freedom!

It's no secret many people are living with diabetes.  And it's also no secret that many people having difficulty controlling their weight. Is there a link between the two? You better believe it!
Diabetes is simply high levels of sugar (glucose) in your blood.
Good news: You can control it. With a healthy diet, weight management or especially weight loss, a healthy mindset and regular exercise, you are well on your way to living well with diabetes.
Bad news: You must take control or it will take control of you and your livelihood.
5 Ways to Live Longer and Healthier With Diabetes:

1. Plan meals and follow a healthy diet. Which one is best? Keto? Mediterranean? Low carb? South Beach? Answer: The one you stick to! It is way more important to pay attention to your calories, sugary drinks and refined carbohydrates intake.
2. Weight loss if you are overweight or obese (BMI>30) is key. This promotes overall better health, lower blood pressure, and lower cholesterol.
3. Being proactive. Don't wait for something to happen to make a change. Do it now! Whatever it takes- whatever you need to do, to learn or to adjust. Eat regularly, stick to a well defined schedule, and exercise regularly. There are complications of not controlling your blood sugar. Beware!
4. See your doctor as scheduled. Consult with your nutritionist as needed. Work with a health coach to further refine your habits and meet your goals.
5. Keep track and log your blood sugars so that you have valuable information about how your body responds to the foods you eat.

There are many ways to manage and live a healthy life with diabetes. Take some time to get educated so that you can live a longer, healthier life as you manage your diabetes and set some new goals. We are here to support you! How can we help you live better with diabetes?

How are YOU? Let's do a check-in. You have undoubtedly experienced many different emotions, thoughts, feelings this past week (or month or year) not only about the unknown impact of COVID-19 on our world but also the untimely death of George Floyd (and countless others) in the recent media. How can we continue to ignore or neglect the voices and needs of our fellow citizens whose voices have gone unheard for centuries? What does this say about us as Americans, as a country, as human beings?
It's time for us to do some soul-searching, to look within ourselves and recognize that no ONE is perfect and we all have our flaws. What makes one person more deserving of life, liberty, and the pursuit of happiness than another in America?
I challenge you to dig deep and find ways to practice EMPATHY. This one word can transform our lives if we acquire the knowledge and have the courage to practice it.
Here are a few ways:

• Communication - Reach out and listen to people who are hurting, who may not necessarily have your same point of view, it will make a difference.
• Collaboration - Make a concerted effort to partner, work with, consult with a diverse group of people. Start with your team, your organization, your social group. 
• Change agent - Be a part of the solution and extend a helping hand where needed; or where you feel led or have an influence. Be a peacemaker and bridge the gap for positive change. A positive disruptor!

We all have a circle of influence. Big or small. Let's use it to elevate the voices of those who are no longer here to tell their story. And as an added benefit-- practicing empathy has a great tremendous effect on our health, happiness, our relationships and our spiritual wellness. Let's see others as we see ourselves!

Have you started a new diet or exercise plan and before the week was up you completely gave up on it? Do you ever wonder if there is more for you or more you could be experiencing out of life? Getting bogged down with past mistakes or hurts you've experienced? Feeling depressed about health challenges and not enough energy to do anything about it? YOU ARE NOT ALONE! Many women struggle with these same obstacles.
And the truth is, we cannot always control when we will face a health crisis or how long it will take to overcome a personal trial so why do we punish ourselves during the hardest times of our lives? Wrong thinking and negative behavior usually prevail. 
My challenge to you is--

• Take the time to discover who you are and where you are in your health and wellness journey
• Then decide who you want to be and how you want to live your life
• Ask yourself if the two are in sync

If not, maybe it's time to let someone else who is objective and committed to your success come along side of you and help you see what may be staring you right in the face- the real you waiting to emerge victorious!
Let me introduce myself- I am your Truth Coach, Accountability Partner, and Chief Motivator! I would love the opportunity to help guide you through your time of revelation, cultivation, or acceleration. It's never easy to let someone new in your world but when the time is right, you just know it.
The best gift I can give you is the gift of truth in love. And with truth comes freedom!
I invite you to reach out and schedule a complimentary consultation and let's start the process to your best physical, mental, or spiritual health and conquer your fears!

You're facing challenges on every side. Your bank account is dwindling, your relationship is non-existent, your job is sucking the life out of you and your self-esteem is barely on the scale but your weight is topping the scale. Where do you go from here?
I've got some good news for you...you can only go UP!
Here's what I know:

1. Life always seems hard when you think everything is going against you. Instead of thinking, "I'm never going to get out of this debt", shift your thinking to, "When I get over this financial setback, I'm going to help other people struggling with financial loss."
2. No matter how cold and dark it seems now, summer is coming. Ask yourself, how many times did summer come after winter and spring in the last 5 years? By my calculation, 5 times. Summer always comes right on schedule. And that means, you can rest assured that there are brighter days ahead. Shift your focus from how unsatisfying your relationship is to what would an ideal relationship be like? What would I be doing and saying? Now, go do it!
3. Until you value yourself, no one else will. The standards and principles you ascribe to and live by determine what you will and will not tolerate. If you have been on the same job for years and never get more than the 1% standard raise, have no ability for professional development, no open-door policy with upper management or leadership, and go to work and sit in the parking lot until you "feel" ready to go inside (or now with remote work due to COVID-19, sit at your computer at home, staring at it until the last second you need to log on), it's time to make a shift. What are you communicating by leaving yourself in this position?
4. You get your self-esteem back when you Take Control. You can control what you do today. What 1 thing can you do today to remind yourself that you're worth it? Make a mental declaration to yourself right now, "I am worth it. I am in control. I can do this."

These are just a few of the ways in which you can get started on the road to better health and wellness- physically, mentally, spiritually, financially or relationally. We are striving to motivate you to total wellness to experience the life that God truly desires for you to live. We all need accountability in some area of our lives. An investment in your future self is always worth the present sacrifice. Need a better health plan? Want to go from low self-esteem to a fierce new you? Need a spiritual refresher? How can we help you get further along on your health and wellness journey? 

Let's get to the point, it's been said if you want to get something you've never had, you have to do something you've never done. Meditate on that! Seriously, I firmly believe that these 3 wellness killers can be controlled if you incorporate meditation into your daily routine...NOW! There are many benefits of meditation but here's 3 for you to consider:

• Stress-Buster - tension is released, naturally lowering hormone levels that can cause weight gain
• Reduce High Blood Pressure - heartbeat slows with deep, regulated breathing which has a positive blood pressure lowering effect
• Boost Your Immune System - over time, high levels of stress have been proven to weaken your overall health and make you more prone to health illnesses and depression

So what's the next step you can take to maximize your health and wellness? Start meditating in the morning. It's easy! Here's 5 simple steps to keep in mind:
1. Find a quiet spot in your home, office or outside.
2. Sit with your back straight, getting as comfortable as possible.
3. Breathe in slowly, breathing out deeply but gently. Repeat.
4. What comes to your mind? Make a point to stay focused and not let your mind drift off thinking about affairs of the day.
5. Stay quiet and reflect at least 10-15 minutes. You may be surprised what comes to your mind. Don't be too hard on yourself. If you are not accustomed to quiet stillness, it may be a challenge for you. Perhaps start with 5 minutes and then work your way up.
The goal is to be consistent and put it into your daily routine. In the ever-changing COVID-19 world, our health and wellness is more important than ever. Follow the simple steps above and discover how your physical, mental and spiritual health improves! If you need additional help with this, don't hesitate to reach out.
And please share with us on our social media, how meditation has helped transform your overall health and wellness. We'd love to celebrate with you!