Barb Gramlow Health Coach

02/08/2026

Join me on Feb 28th for Customer Appreciation Day at Zen Life Center for Healing in Queen Creek Arizona. I'll be raffling off a free Health Coach program for all who visit the booth! Stop by and chat! (9am-1pm)

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02/07/2026

With all that is occurring in our country and the divisiveness and noise that seems to be everywhere...it is important for me to say that this page is a safe space. Everyone is welcome here. What is not welcome here is any kind of vitriol or hate speech against any group. Let's just love each other and raise the vibration of our planet by lifting everyone up.

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02/06/2026

It's been a difficult week for me...the choice is to curl up in a ball and hide, or stand up and be resilient. To be clear, BOTH are okay. Listen to your own vibration and allow it to tell you what you need.

We are conditioned to "be fine" and "suck it up" and "just move on". This cultural conditioning is inherently the root of many diseases. These emotions get stuck in our very cells and if not "allowed" they will show up in the future as illness in a variety of forms.

My choice this week is to alternate curling up in a ball and then being resilient...because why choose when you can have it all? Everything will be all right...because in the end, I will honor my own vibration.

I am ever so grateful for the skill that qigong and reiki have brought to my life. If you need support I am here to help. with Barb Johnson Gramlow

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02/06/2026

If everything around seems dark, look again, you may be the light.
~Rumi

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01/10/2026

It's a slow Saturday morning. It's been a very heavy week and it can make you feel pretty helpless, sad, frustrated, angry...all the feelings. It's a LOT to process.

How do I handle this? I'm not going to give the "limit your media intake" answer. Here are some thoughts that are floating through my head this morning.

I believe our souls chose to be here on Earth during this very specific, difficult time. We are here by choice to learn and to raise the vibration by caring for ourselves and one another. With that as my baseline, I still need to feel every emotion. It is okay to be angry, sad, and afraid. It would be really weird at this point not to have those feelings. Feel them. Bring them to the surface and process them. If you shove it down and pretend it isn't there, it WILL MAKE YOU SICK. I am a case study in how that happens in the body so I am speaking from personal experience.

Sit in silence and let your mind run. Slow your breathing down...it can help to count (inhale for 6, hold for 4, exhale for 6). Take note of how that quiets the mind. Let yourself cry, yell, sigh audibly...whatever you need to bring those feelings to the surface.

THEN - stretch your body, move your spine, go for a long walk, get some exercise in whatever form resonates with you.

It can feel pointless to eat healthy, exercise, meditate etc when the world is very much on fire. The reason to continue is this self care raises your vibration and your capacity to handle what is happening around you. It will bring clarity of thought and being centered will help you help others.

Wishing each of you a peaceful, healing day!

01/06/2026

Thought for the day...is there something in the last year where you have said "no" when you wished you were saying "YES"?
- Do you wish you could walk a couple of miles without feeling tired and sore?
- Do you want to be able to bend down and pick something up without fear of falling?
- Do you want to get flexibility back in your hips and shoulders?
- Do you want to make it through the day without falling asleep in your chair?
- Do you want to garden for 1 hour without being worn out for the day?

These are all things I have experienced at one time or another in the past 10 years. You can use these as one of your why's to make changes. My program is about making small changes with big impact. Once you feel the momentum, you will be able to do more. It's amazing how quickly you can improve whatever it is you are working on.

Some ideas:
- You always hear about 10k steps a day. Let's be real thats a lot if you haven't been able to walk much. Start with 2k a day, work your way up and week over week you will find ways to add steps.
- If you live where its icy/snowy and can't walk outside, do laps inside your house (I have other ideas too!)
- Walk up and down your stairs (make sure to hold on to the railing!). Do this several times a day.

Micro exercise throughout the day is a valid approach. I think of it as sneaking up on those step goals. Go be sneaky! :)

01/05/2026

What is your "why"? Why do you want to make changes to "feel better"?

Mine is so I can be present and fully enjoy my life. Because of the work I'm doing little by little to improve my strength and overall health I was able to have this moment with my kids doing rock wall climbing. Never thought I would say that lol. Super fun and highly recommend. :).

01/05/2026

Happy New Year!

Is it time for big resolutions? Quite frankly...thats not how I look at it. January is a time for thoughtful consideration of changes you need to make, and having a partner to help with that is really helpful. For myself, I started with a personal trainer in November, and with his guidance am already seeing the benefits. YES...health coaches are also on a constant journey of making adjustments to improve their health, mobility, diet, life balance...all the things.

Reach out today for a free consultation...I would love to partner with you to help you move forward with your goals, or to identify them if you are unsure where to start. You can do it!

Email me at barbgramlowhealthcoach@gmail.com

12/14/2025

Group Health and Wellness Coaching. (New in January 2026!)

True health isn’t about strict rules or quick fixes—it’s about discovering what works best for you. My group coaching program is designed to help you make lasting, meaningful changes that support your body, mind, and lifestyle.

We’ll start with an individual 1:1 session to talk about your individual needs. From there, you will participate in small group sessions where we work on setting weekly goals, sharing experiences, and cheering each other on. Wellness is multi-faceted, so we will talk about nutrition, stress management, mindset, movement, sleep, and daily habits.

You’ll learn how to:
🌱 Nourish your body with foods that make you feel your best
💆‍♀️ Manage stress and restore balance through mindfulness and self-care
⚖️ Build sustainable habits that support your goals long-term
✨ Feel more energized, confident, and at peace in your own skin

This is your journey—guided with compassion, accountability, and personalized support every step of the way. Let’s work together to help you build a healthier, calmer, and more vibrant version of yourself—one that lasts.

Reach out now for a free initial conversation. (barbgramlowhealthcoach@gmail.com)

12/14/2025

Donna Ashworth is a favorite of mine

Day 13 of my advent.

Simply put, it is winter. Do not expect your summer stamina. Rest and renew wherever you can. Take nutrients deep and sleep well. You are working hard beneath the surface. X

Donna

12/14/2025

Break it down...some things to try to feel better.

You don't have to tackle it all at once. We are, after all, multi-faceted individuals. Our approach to "feeling better" should be tailored to what we are able to do, and what we need to do.

Some things to think about that help way more than you may realize:
1. drink water. If you weigh 180 pounds drink 90 oz of water. There is a limit of course, we don't want to be sloshing around! the point is...hydration is key.
2. walk walk walk. if you are not walking at all, just start. work your way up to walking more than 40 mins a day. At 40 mins of brisk walking, the visceral fat starts to get burned up...this is the fat that causes many health issues. If its cold/icy where you live, do laps around the house. Every step counts. Make a game out of it.
3. clean up the food. remove processed foods...this includes bread. very sad...but true at least in the US. whole foods only, use spices to liven things up.
4. Learn how to manage your stress...I would arguably put this first on the list as it makes everything else easier. There are loads of tools out there: meditation, qigong, Tai Chi, yoga, walking, jogging, therapy etc. Just find what works for you an DO IT intentionally every single day. Consistency matters.
5. Sleep - don't stay up past 11. 11-4 is when your body is detoxing...if you are staying up late, you are stopping this processing the body naturally needs to do.
6. Limit electronics and screen time 1 hour before bed.

There's more...if you need a guide I am here and would love to chat to see how I can help. Free initial consult :).

12/12/2025

Over Christmas break my adult kids plan to go rock wall climbing. My first instinct was 'probably not a good idea'. BUT...I'm gonna try it and do as much as I can because it will be fun and there is a safety rope so I won't die. :). Wish me luck! Barb Johnson Gramlow