Best Self, LLC- Walking Psychotherapy, ADHD Coaching, Wellness Coaching

12/08/2025

Meditation Monday
Having a “nature stand spot”—a place where you pause, feel the earth beneath you, and connect with the plants, trees, and wildlife around you—can gently ground your nervous system. It’s a lot like starting your morning with healthy fats, protein, and fiber: simple, nourishing, and stabilizing.

This high-level grounding practice can help keep you regulated throughout the busy holiday season. And if it’s too cold or rainy to step outside, try standing by a window or imagining the sensation of being outdoors. Even small moments of connection count.

Every intentional pause you take to reconnect with the earth builds a steadier, more resilient you—and helps you be your Best Self.

My book is currently on holiday sale so you can gift someone a reminder that they are deeply cared for and truly capable of thriving from the inside out.

12/08/2025

Meditation MondayHaving a “nature stand spot”—a place where you pause, feel the earth beneath you, and connect with the plants, trees, and wildlife around you—can gently ground your nervous system. It’s a lot like starting your morning with healthy fats, protein, and fiber: simple, nourishing, and stabilizing.This high-level grounding practice can help keep you regulated throughout the busy holiday season. And if it’s too cold or rainy to step outside, try standing by a window or imagining the sensation of being outdoors. Even small moments of connection count.Every intentional pause you take to reconnect with the earth builds a steadier, more resilient you—and helps you be your Best Self.My book is currently on holiday sale so you can gift someone a reminder that they are deeply cared for and truly capable of thriving from the inside out.

12/08/2025

It’s never too late to try something new or to compete! Diane didn’t start until her 70s and went on to set the 200m butterfly record at age 91. Proof that age is just a number.

Congratulations to Diane Mueller, 91, for setting a USMS record in the 200 SCM butterfly! 🎉

She admits she was “so surprised” when she found out at the meet that her time of 11:20.57 was a new record. They even paused the meet to announce what she had done.

Diane, a member of New Mexico Masters Swimming, didn’t start competing until she was 72, but once she did, she was hooked.

"I love swimming butterfly,” she says. “It has such a great rhythm, completely different from the other strokes."

She also enjoys powerlifting for her bone health, something she’s been doing for about 10 years.

Way to go, Diane! We can't wait to see what records you'll break next. 💪

12/04/2025

Everything in the body is connected!

Fascia holds emotional and physical tension and also releases it. Your fascia isn’t just a physical structure; it’s a sensory, responsive, intelligent network.

It tightens under stress and softens with safety.

It remembers overwhelm and also remembers healing.

Working with fascia is working with the nervous system.

Your gut microbes influence mood, energy, cravings, and resilience.

When the gut ecosystem is balanced, your brain gets clearer signals:

• Better mood
• Steadier energy
• Less reactivity
• Better sleep
• More emotional bandwidth

This is why gut work is part of mental health work.

Movement, breath, and nervous system resets heal all three at once.

This is why I love functional movement, fascia flow, TRE-inspired shaking, breathwork, and nature walks.

They:
• Release fascia
• Calm the vagus nerve
• Improve digestion
• Boost microbes
• Reduce inflammation
• Shift the body from “threat” to “repair”

A single practice creates a ripple effect through the entire mind-body system.

This gives people hope—they can change how they feel.

When someone realizes they can:
• Move differently
• Breathe differently
• Eat differently
• Reset their nervous system differently
…they realize their symptoms are not life sentences. They are signals. And they can heal.

This is my favorite part of my best self work.

11/22/2025

People with ADHD, autism, and anorexia often have similar changes in gut bacteria, including fewer calming, anti-inflammatory microbes and more stress-related bacteria. These shifts can increase inflammation, disrupt brain chemicals, and dysregulate the nervous system, which may show up as anxiety, rigidity, appetite changes, and mood swings. This is why nervous system training, getting proper nutrients, spending time in nature, and working through trauma are so important—they all help restore balance in the gut–brain connection and support more stable mood, focus, and well-being.

11/21/2025

Isometrics support injury recovery by safely reprogramming bracing patterns that often lead to reinjury. Slow, intentional muscle engagement helps your nervous system feel safe while rebuilding strength and stability.

Most tendon injury guidelines focus on rest and ice, but low-load isometric exercises actually drive better repair and prevent scarring.

Dr. Keith Baar’s lab at UC Davis shows that 30-second isometric holds redistribute load to injured fibers and realign collagen.

Tailored protocols for tennis elbow, Achilles issues, and patellar pain ensure optimal joint angles and resistance for each condition.

Combining pre-training collagen and vitamin C boosts tendon synthesis, doubling repair markers in as little as ten minutes.

Discover detailed exercise routines, nutrition timing, and how ditching RICE can lead to a stronger, pain-free tendon in the full article.

11/16/2025

This little piggy nourished her brain(with protein, greens, and colors so bright)

This little piggy slept so deep(in her cozy bed all through the night)

This little piggy moved her body(with strong legs, mindful steps, feeling alive)

This little piggy calmed her system(with long exhales that soothed her nervous drive)

And this little piggy wandered in nature,feeling grounded, present, and free

Then this little piggy went to best self therapy to remodel her brain and thrive!

11/12/2025

🌿 Reading for Healing 🌿Today, I read Chapter 17 of Remodel Your Brain — one of the most personal and emotional stories I’ve ever written. It’s about how nature helped me through one of the scariest times in my life. I read it out loud to Mr. Noodle before he passed, because these pages remind me that healing often happens in nature’s quiet presence — in sunlight, wind, and the rhythm of the earth beneath our feet.Today we’re spending the day outside, breathing, remembering, and celebrating the gift of being alive. 🌤️

11/05/2025

Movement is medicine. 💫🧠💪
A massive study of 128,000+ people found that exercise works better than meds for depression.
Every walk, lift, stretch, or breath helps your brain create its own antidepressants such as serotonin, dopamine, and endorphins.

You don’t have to chase perfection …just move, breathe, and let your nervous system remodel from the inside out. 💚



https://www.facebook.com/photo.php?fbid=824184043698533&set=a.719890617461210&type=3&mibextid=wwXIfr

A massive study involving 128,119 participants has revealed that regular exercise can be more effective than dr*gs in treating depression. Physical activity stimulates the brain’s natural feel-good chemicals, improves mood, and reduces stress, providing a powerful alternative or complement to traditional treatments.

Unlike medications that can carry side effects, exercise promotes overall health while targeting depressive symptoms. Even moderate activities like walking, cycling, or swimming showed significant improvements in mental well-being among participants.

Researchers suggest that combining exercise with therapy could revolutionise depression treatment, offering a natural, cost-effective, and sustainable solution for millions worldwide. This study emphasises the importance of staying active not just for physical health, but for mental resilience and emotional balance.

In a world struggling with rising mental health challenges, movement may be one of the simplest and most effective remedies available.

11/02/2025

Chasing 1000 Miles—No Matter What
I love having my 1,000-mile-a-year goal because it keeps me moving—no matter the weather, daylight, or how tight my body feels at first.
I’ve learned to lean into warm-ups that honor my fascia and nervous system, and trust that my body finds its rhythm once I’m out on the trail.
Last month I caught up with over 102 miles, each step helps me gain insights and grounded clarity.
Don’t forget to set your clock back one hour for daylight savings—then get out and chase your own goals. Only 60 days left for 2025!