Well AVL (2026)

03/01/2022

When you picture yourself at your best - who are you?

What are you feeling? What do you DO? What practices are you consistently following through with?

Fill in the blank: When I’m at my best, I am someone who consistently ________

TODAY IS THE DAY TO BECOME THAT PERSON.

Today is also the first day of the 100 day habit builder, and here’s what we’re doing:

✨ Establishing habits that are meaningful to our visions and best versions of ourselves

✨ Easing in - aka setting realistic expectations, setting ourselves up for success, and making SUSTAINABLE changes

✨ Breaking our habits down into easy-to-accomplish micro habits and building upon them

✨ Taking action. It’s one thing to declare and visualize, and it’s another to ACT

✨ Leaning into support - support of a health coach, support of those around you, and supporting yourSELF in every way possible

You deserve the time, energy, money, support love, etc. that it takes to invest in yourself and be your best.

I’ll say that again.

YOU DESERVE TO FEEL YOUR VERY BEST.

Today is the day!
wellavl.com/challenges

31/12/2021

As you head into another year and find yourself contemplating making big shifts toward your brightest healthiest self….

KEEP. IT. SIMPLE.

The simplest exercises are often the most effective.

It’s true in fitness, in food choices, in learning a new language or skill, and in arguably every area of life.

Your goals may be big, and you may be complex, but the path to living your best life is paved with SIMPLE habits.

The key to reaching your goals by practicing super basic simple habits?

Consistency.

It’s not doing one workout that makes you a fit person.

It’s becoming someone who VALUES exercise and consistently {practices} movement that makes you a fit person.

And you’ll only do it if you know WHY you’re doing it and HOW to get there.

Whatever your biggest goals are for this coming year, they’re not likely going to happen in one big bang.

They’re going to come together in a series of simple choices. In 5 minute commitments to movement. In simple meals eaten every day. In a daily practice that actually fits into your lifestyle.

I wonder, are you feeling called to show up in simple ways that can completely transform your life?

The 100 Day Habit Builder starts this Monday! Let’s do it. www.wellavl.com/challenges

27/12/2021

As 2021 comes to a close (what?!!!) I’m pressing pause on looking ahead toward the future and taking a moment to check in and reflect:

🪴 What seeds did I plant and nourish this year?

🪴 What am I proud of having accomplished?

🪴 Which challenges fostered my growth?

🪴 How would I describe myself exactly as I currently am, and how does that feel?

🪴 Where do I presently feel the most abundant? What do I have so much of that I can spread it around and share it with others?

Join me! In wrapping up 2021 and setting intentions for the year to come, it can be so motivating and healing to celebrate how far you’ve already come and soak up all of what already is ✨

✌🏽 out 2021, thank you for all that we created together ♥️

22/12/2021

I have only one “surviving the holiday season” health tip: MOVE.

NOPE, it’s definitely not to burn off any extra calories.

And YEP it’s likely the last thing you want to do when you’re feeling stressed or drained.

But I’m telling you, it WORKS.

Doesn’t matter what you do- take a group class, lift weights, play a sport, go on a walk, stand up and stretch, jump up and down for 30 seconds, flex and relax your muscles.

JUST MOVE.

Whether it’s the holidays, the season change, or any other form of stress… life (and cortisol) comes atcha fast.

By the end of the day yesterday, the LAST thing I wanted was to move.

Alas, I got my ass into a class that I knew would hold me accountable (shout out to .incendiary for the push 💪🏽 ) to an hour of movement, and I’m telling you, THIS S**T WORKS.

21/12/2021

Let’s pretend for a second that we aren’t all completely jaded on the concept of “New Year’s Resolutions”

We know that it’s common to set the goal and start strong. But by March, the gym is back to being un-crowded and most people are back to the way things were.

Knowing we could fail might the number one reason we don’t go for it in the first place.

Previous “failure” might be why we lose interest in ever trying again.

These are the most common resolutions, and they totally make sense.

Have you ever set one of these goals?

Do you have one of these goals in mind right now?

The good news is that burnout may be common, but these goals are TOTALLY attainable.

You ARE ambitious, motivated, and capable enough to live the life that you want.

If you could go for any goal, and knew you’d be supported, what would it be?

This is your chance to learn an approach that sticks.

To ease in sustainably, build confidence, and create consistency. To not only follow through for a day, week, or month - but a lifetime.

This is your chance to BECOME the person who lives the life you want by simply continuing to show up.

Let’s crush your goals for 2022 together ♥️

20/12/2021

The 100 Day Habit Builder is TWO weeks away!! ✨

Why would you sign up?

✨ To build consistency with a habit that supports you in living your best life (a brand new habit, or maybe one you tend to lose momentum with)

✨ To reach a goal in 2022 in a SUSTAINABLE way

✨ For the support of a health coach in the process of reaching your goals

✨ To establish a healthy habit as part of your lifestyle, not just for the short term

✨ To kickstart the new year feeling accomplished and proud of your commitment to yourself, your health, and what you want

“Where your attention goes, your energy flows”

www.wellavl.com/challenges

19/12/2021

SELF CARE: and why my favorite place for it is

Turns out hot + cold therapy isn’t just for mental toughness, relaxing, and looking badass 🤷🏻‍♀️

Turns out that:
🥵 57 min/week of heat
🥶 11 min/week of cold immersion
(Spread out into 2-3 sessions/week)

Is good for:

❄️ Increased metabolism
🔥 Lower insulin production
❄️ Faster glucose metabolism
🔥 Greater mitochondria production
❄️ Lower immune response

And it’s actually important that these feel safe but UNCOMFORTABLE. I know, I don’t love that part either. But it means that it’s working!

PS: go follow for more research and pro-tips in getting really f*cking cold!

17/12/2021

It’s FRIIIIDAAAAAY! 👏🏼 🎉 🥂

It’s also that time of the week, especially around the holidays, when it’s all too easy to swing from “all” to “nothing” with our habits 😬

YES: Celebrate, have fun, relax, and take a well-deserved break from your weekday grind!

ALSO YES:

💦 Keep drinking water
💪🏽 Move your body
🧘‍♀️ Make time for yourself
🥦 Eat a vegetable
💤 Prioritize rest
☀️ Go outside

And enjoy the weekend! 😘

16/12/2021

✨ YOU’VE BEEN DOING GRATITUDE WRONG ✨

Just kidding. Kind of. 😉

An effective gratitude practice can have profoundly positive impacts on our physical and mental health - even lowering of inflammatory chemicals, improving motivation, AND reducing fear 😮

If you’re like me, practicing gratitude has long meant listing what you’re grateful for, maybe writing it down, and feeling into it as somatically as possible…sound familiar?

Turns out there’s now data that shows us that the most potent form of gratitude practice that can really drop us into a consistent state of gratitude is not in giving thanks, but in RECEIVING.

How can you start to build the ultimate gratitude practice and create this sense of receiving?

🙏🏽 Remember a moment in your life when someone else was grateful for you or what you did. Spend a couple of minutes tapping into what it felt like to receive their gratitude.

🙏🏽 Tell this moment as a story, making it easy to recall and feel on demand for a couple of minutes per day. Human brains LOVE stories. (It can even be a story that you’re not even in if there’s a story of gratitude that someone else received and it moves you!)

🙏🏽 EXPRESS! While the power can be in receiving, by sharing your genuine gratitude (write a letter!) that you feel for others, you are gifting them with these immense benefits.

🙏🏽 Get extra vulnerable and ASK. The ones who love you most are likely happy to share their favorite story of feeling gratitude for you!

Receiving gratitude is good for the mind and body, giving it is good for the heart and soul…and the best news is that there’s ample opportunities for us all to do a bit more of both ♥️

15/12/2021

Habits are easier to make than they are to break.

So, what if your goal is to cut back or completely rid yourself of a habit you already have? Some of the top New Year’s resolutions include cutting back or quitting things like spending money, time on social media, smoking, alcohol, and over-eating.

Pro tip: reframe the “cutting back” on one thing to an “addition” of something else. It might be WAY too uncomfortable and challenging to cut a habit out of your routine… so what can you ADD on your path to getting there?

I’ll speak from experience on this one: cutting back on alcohol. By asking myself NOT to do something, it now has even MORE of my attention… what gives?! The key has been to ADD. I added water goals, non-alcoholic beverage options of all kinds, a tea collection, an espresso machine, morning workouts, evening walks, books, a journaling practice. I made and re-visited a list of everything I’ll have MORE of with less alcohol.

Try it: is there something you’d like to cut back on? What can you actually have MORE of as a step toward breaking that habit?

14/12/2021

When you’re motivated and pumped up, NOTHING can stand in your way. You know the feeling, right? You set your goal, encourage yourself with some positive self talk, you might even write down how you want it to go and visualize everything going as you’ve planned. Boom. Done. Habit formed…right?

Days, maybe even hours later, life happens. Work gets busy, people need you, old habits draw you back in, you’re too tired today, suddenly there’s no time, what is even the point….Boom. Done. The motivation wasn’t there, and the momentum of that new habit becomes a thing of the past.

I’ve been through this cycle countless times with the goal of building a daily meditation practice, and here’s what I’ve learned….

Anticipate failure.

By anticipating every barrier that is bound to sabotage my habit, I’ve set myself up for success:
🧘‍♀️ I downloaded the paid version of insight timer so that I could access courses on meditation and always have something that can guide me when I’m not feeling it.
🧘‍♀️ I got a fancy meditation cushion and gave it a home in the corner of my office so that I always have somewhere to go, no matter what anyone else is doing or where.
🧘‍♀️I made it the first thing I do every day, so I can’t “run out of time”
🧘‍♀️ I committed to 5 minutes per day. Not 10, 20, 30. Just 5. Chances are, I’ll go longer, but who doesn’t have 5 minutes?

No, I don’t need paid apps or special cushions to meditate, but they support me at my worst, so I can continue to practice being my best.

I’m curious, what goals have you started and stopped and restarted countless times?

13/12/2021

Hey Friends! I’ve officially launched a program for building sustainable health habits, and YOU are invited!

About the 100 Day Habit Builder:

☀️ It kicks off January 3, 2022 (and, you guessed it, it lasts 100 days)
☀️ It includes daily content (videos, exercises, resources) all accessible via website or mobile app
☀️ You’ll get THREE coaching calls with yours truly throughout the program
☀️ You’ll be added to a group of others who are building habits alongside you (optional)
☀️It’s $100 - that’s $1 per day to build a habit that LASTS!

If you’re coming up on that New Year’s spark of motivation to get after your goals, let’s do it together, and let’s make it a L•I•F•E•S•T•Y•L•E 💪🏽

Go to wellavl.com/challenges to join, and like this page to follow along with my coaching content and offerings!

Well AVL