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Abide Health Coaching

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Cincinnati, OH
Abide Health Coaching

Health Coach & Yoga Therapist who empowers women to establish a healthy lifestyle, oppose diet culture & heal their disordered relationship to food.

https://linktr.ee/abidehealthcoaching

11/09/2021

“Mommy, it worked!” Bella exclaimed with delight in her voice as she pressed this rock back into my hand at school pickup today.

Allow me to give you some backstory. Early this morning I was woken up by the sound of Bella crying in her room. When I went in to see what was wrong, I found her perched on the side of her bed looking distressed. With tears in her eyes, she told me: “I’m the Rainbow of the Week and that means today I have to talk about my poster in front of the whole class. I don’t want to go to school!”

She was so worried that she wouldn’t be able to read the words she wrote down on her “All About Me Poster” we filled out over the weekend together that her fear was paralyzing.

My 5:45am, pre-coffee brain solution? A “courage rock.” 🪨

Over my years of teaching yoga, students have gifted me various beautiful crystals that I keep on display next to my essential oils diffuser, because I’m granola like that. So I took one and as I handed it to Bella I told her it was my “courage rock” that I use at times when I’m feeling scared, but need to be brave — that it will give her an “extra boost of courage” if she needs it, so she should keep it in her pocket.

While I don’t actually have a habit of carrying around crystals in my pockets, the more I thought about it throughout the day I realized that I too have my own version of “courage rocks.”

They are the people in my corner who support me unconditionally. Who I am able to call on when I’m feeling overwhelmed or battling self-doubt or when life has just flat knocked me on my t**h.

They are the people that will encourage you to keep going even when it feels impossible and who will gently remind you of the inner strength you already carry with you.

Bella didn’t need that rock to today to magically summon courage. She just needed something to remind her that she’s already strong.

Find your people who will remind you that you are capable of hard things ❤️

10/05/2021

So often I hear clients say things like:
“If only I had better self-control!” or “What is wrong with me — why can’t I just stop eating?!”

And I gently remind them that although there *is* an underlying cause for frequent overeating, it has nothing to do with a “lack of self control.”

Three of the top reasons why we actually overeat are:

👉🏻 Deprivation
👉🏻 Denial
👉🏻 Dieting

When we continuously restrict food intake or have a long list of “foods I can’t eat” we end up overly hungry and in deprivation mode.

This is why learning intuitive eating is such a valuable skill and has the ability to release people from food jail and stop chronic dieting.

This takes time. Trusting your body’s wisdom and honoring its hunger and fullness cues is something that has to be relearned for most of us because we’ve labored under calorie restricting diets, eating only at certain times, not allowing ourselves to eat “bad foods,” etc. for a very long time.
If you are curious to learn more about intuitive eating and finding food freedom, working with a Health Coach can help 💛

Click the link in bio to schedule a FREE 30-minute consult!

10/04/2021

So often I hear clients say things like “if only I had better self-control!” or “what is wrong with me — why can’t I just stop eating?!”

And I gently remind them that although there is an underlying cause it has nothing to do with a “lack of self control.”

Three of the top reasons why we actually overeat are:

👉🏻 Deprivation
👉🏻 Denial
👉🏻 Dieting

When we continuously restrict food intake or have a long list of “foods I can’t eat” we end up overly hungry and in deprivation mode.

This is why learning intuitive eating is such a valuable skill and has the ability to release people from food jail and stop chronic dieting.

This takes time. Trusting your body’s wisdom and honoring its hunger and fullness cues is something that has to be relearned for most of us because we’ve labored under calorie restricting diets, eating only at certain times, not allowing ourselves to eat “bad foods,” etc. for a very long time.
If you are curious to learn more about intuitive eating and finding food freedom, working with a Health Coach can help 💛

Click the link in bio to schedule a FREE 30-minute consult!

09/17/2021

So often we get to the end of our work week and think about all of the things at the office that were left undone, the emails that should have been written before signing off, the conversation we wish we would have handled differently, the workout routine we had the best of intentions to stick to or the errands that we didn’t manage to squeeze in.

We rarely take a moment to celebrate all that we accomplished and the many tasks we did actually complete. And chances are you actually did do a lot! (Also
remember that we don’t usually write down miscellaneous tasks like take out trash, unload dishwasher, keep tiny humans alive, etc.)

But there is power in acknowledging your wins and accomplishments. It builds self-confidence, activates gratitude and develops a sense of pride, which in turn fosters self-kindness 💪🏻🔥❤️

So this is your friendly reminder to acknowledge your awesomeness.
What was your biggest win this week? 🏆

09/08/2021

I used to struggle under the belief that unless it was 60-minutes of cardio it “didn’t count.” Anyone else? ✋🏻

Thinking back now I both cringe at (and want to hug) college Emily who would spend 30-60 minutes daily on an elliptical machine that was repetitive, miserable and frankly not designed for someone who is only 5’2” with limited leg span 🥴

The most common reason I hear from clients for not working out is: “I don’t have the time.” Which, if you feel the need to work out for an hour every day is probably fair. Given the demands of daily life, squeezing another hour out of your day to exercise may not be attainable and therefore not a good goal to set. But what about just 10 minutes?

It still counts. Your body and mind will thank you.

🌳 So step outside
⏱ Set your timer for 10 minutes
🏃🏻‍♀️ Get as far as you can in 5 minutes
🔃 Turn around and walk back

You’d be surprised at what just 10 minutes of movement daily can do for your physical well-being and mental state 💟

08/14/2021

I’ll be honest. I didn’t feel like it today.

As I brought down yet another load of laundry to the basement (why is it that the smallest humans with the smallest clothes create the largest amounts of laundry?), I saw my spin bike in the corner set up and ready to go. My favorite Peloton instructor just a click away on my phone app and yet I still struggled to find the motivation to actually clip my feet into the peddles. Why? Because I’m human. We all resist what we know is best for us at times.

So how do we push past? As long as the “Should Monster” isn’t bullying us into exercise as a form of punishment when what our body actually needs is rest, we have to dig deep. A trick to help you find motivation when it’s MIA is to imagine how good you’ll feel once you just do the damn thing. Envisioning how grateful and proud of yourself you’ll be once you’ve accomplished whatever task you’re having trouble tackling is tremendously helpful.

Have your current self make the decision your future self will be proud of 💪🏻

07/26/2021

Engaging in negative self-talk is common, yet detrimental to our overall well-being, especially our mental health.

We all need kindness and care to thrive yet often the words we use to talk to ourselves are anything but that.

One tactic to help identify when your brain is being a bully is to run it through this filter: would I say this to my best friend or my child?

If the answer is no, then don’t say it to yourself either 💛

07/19/2021

How much time do you allow for your meals? 10 minutes? 5 minutes? Inhaling it at a speed that would make your Dyson vacuum jealous?

🥪 Let’s experiment:

The next time you sit down for a meal, start your watch or phone stopwatch, then face it away from you until you’re done, eating like you normally would. Once done check the time. What does it say?

Ideally our meals should take us 20-minutes and we should eat distraction and technology free, truly focusing on our meal.

✨This is important…

… to reduce gas & bloating
… to aid in proper digestion & absorption of nutrients
… to be able to recognize your hunger & fullness cues
… to engage in intuitive eating

⏰ Did the number on your stopwatch surprise you?

If so, don’t expect to jump straight from 5-minute to 20-minute meals. Set a gentle goal for yourself to increase your meal length by 30-60 seconds every time until you eventually hit a full 20-minutes 🐢

07/12/2021

✨ Just a friendly reminder 👆🏻

You can experience setbacks and still ultimately be making progress. It’s human nature to set goals and expect there to be a strait line from point A to point B, but the reality is that there is often a lot of trial and error when it comes to accomplishments and progress.

Some days you’ll be crushing it, other days not so much. Both are ok. Both can lead to progress and success if you learn to surf the emotions, accept the “bad days” and never give up.

06/30/2021

Exercise should never feel like a form of punishment.

By now, we all know the importance of exercise to one's overall physical and mental wellbeing, but that knowledge doesn't always translate into a daily gym routine.

Why? Probably because it feels like a chore.

Life is already full of obligations and things we *have* to do, your workout routine shouldn't be another dreaded thing to mark off of your to do list.

Instead, when working with clients, I help them find "joyful movement" -- things that not only feel good to their bodies, but an activity they actually look forward to doing. Because not only is it not enjoyable to continually do something you hate, it's also simply not sustainable.

Your exercise routine does not have to include stepping foot inside a gym if you don't want it to. Walking outside counts. Swimming at the pool with your kids counts. Putting on some good music and dancing with your mop counts.
What joyful movement do you enjoy?

Address

8044 Montgomery Road Suite 160
Cincinnati, OH
45236

Opening Hours

Monday	9am - 3pm
Tuesday	9am - 3pm
Wednesday	9am - 3pm
Thursday	9am - 3pm
Friday	9am - 3pm

Website

http://abidehealthcoaching.com/

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