Elevate Life Wellness Coaching

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Elevate Life Wellness Coaching

Certified holistic health and life coach empowering individuals to live their best lives with a healthy mind, body and spirit connection.

26/09/2020

Found on Liker.com

28/07/2020

To all the change-maker, life-giving strong ass women in my life! I couldn’t do it without you! You know who you are🖤

09/05/2020

Happy Saturday friends! We are knee deep in quarantine and I know I am not alone when I say I am over it! I was thrilled this week to have the excitement of my first basket of farm share produce! . I love this time of year. When it is still crisp and cool in the mornings, but the days are warming up and you can feel the summer breeze full of promises off longer days, weekends by the lake, watermelon salads and juicy, sticky, sweet peaches. And - lots of fresh, local produce!
In the basket this week we had rainbow chard, turnips that I already roasted, beautiful lettuce and carrots with all their greens! Carrot top greens contain an impressive list of nutrients and vitamins including vitamin A, C (around 6 times more that the root), dietary fiber, calcium, iron and phytonutrients!
Before I knew better, I would just toss the greens – I know, blasphemy – but today I made this super simple, super delicious carrot top hummus! We have already eaten most of it but I can’t wait to make it again and use it as dip or on pita bread with falafel! Let me know - what do you do with your carrot top greens?
If you want the recipe, DM me and please tag a friend or copy and share this post :-)

23/01/2020

Keep you full Nut bars that taste like dessert🙌🏻

One of these amazing little bars (or balls) will keep you satiated for up to 4 hours! They are incredibly delicious, gluten free, low carb and keto friendly. Substitute maple syrup for honey and they are vegan! These bars are high in monounsaturated fatty acids from all the nuts and also boast with high protein and fiber and very little carbohydrates. This means they will fill you up, keep you satisfied AND keep you from hopping on that blood sugar roller coaster! Try them – perfect breakfast… or, heck, perfect any time of day!

14/01/2020

Reaching your goals is like climbing a mountain, you have to do it one step at a time!
Most people set new years resolutions for them selves, but I would like to encourage you to set new years goals instead.
There is a slight difference between resolutions and goals. You see, here we are half way through January and half of us have already dropped our new years resolutions. Listen, there is no shame in this (been there, done that!) and beating yourself up will not help you move forward to grow and learn. But, evaluating and making outcome based decisions will. Instead - come up with a plan - a reasonable plan to succeed in 2020.
A resolution is defined as “a serious decision to do something”.
Well, sure - this sounds fabulous, but what happens if you don’t have PLAN for ex*****on? You drop the 🏀 because you are a human being that is most likely responsible for other humans, and, there-for much to busy to stick with a w***y nilly resolution and no plan!

Rather, set a GOAL for your self. Something attainable. Take one small step each day to move you forward. When accomplished, move on the next segment of your goal which will lead you to the big prize in the end. The one worth working for and waiting for.

Here are some tips on setting S.M.A.R.T goals:
S - Specific:Make sure your goals are specific. Exactly what do you want? Make sure you can see it, feel it, touch it.
M - Measurable: You want it to be very clear when you have reached your goal so that you know you have succeeded.
A - Attainable: Your goal has to be challenging and worthwhile yet reasonable to achieve. It can not be unrealistic as this will only set you up for feeling like a failure.
R - Relevant to what your big picture looks like and realistic to what your life allows. Be real with yourself and confirm that your goal is worthwhile to YOU. This helps answer your “why?”
T - Time-sensitive: Your goal needs a target date so that you can stick with it and follow through. Be precise with how much time you are going to allow yourself.

Now, go set those goals, one step at a time - you’ve got this❤️

12/12/2019

Holliday stress does not have to mean stress eating!
Yes, it is the most magical time of the year but with that come long to-do lists and plenty of stress. And it’s so easy to self soothe with “another” cookie or that bag of potato chips. But, stress eating does not have to be your tool for soothing! It is a habit that so many of us have taught ourselves. The good news though is that you can re-wire your brain and learn how to self sooth in a healthy way that will support your goals and make you feel good!
Here are 8 tips to help with and prevent holiday stress:
1. Make a list - this will put your mind to ease and free up head space to start tackling one thing at a time.
2. MOVE YO BODY! Aim for at least 20 minutes of movement a day - dance, walking outside, barre, yoga, running! Just move.
3. Be flexible. Don’t stress about the things you can not control. Everything will be ok - whether dinner plans got canceled or shifted -reframe the experience and look at the ways it is working out…
4. Ask for help! We do not not have to do it all alone.
5. Drink lots of water - in pretty glasses or warm with lemon to make it feel special.
6. Say NO. Ok - this is hard, I know! But, remind yourself that when you say no to one thing, you are actually saying YES to something else. Boundaries are hard to set but healthy to have.
7. Sleep. Lack of sleep has been linked to overeating due to two hormones called ghrelin and leptin. Ghrelin stimulates hunger and Leptin decreases it. With a lack of sleep ghrelin spikes and leptin falls. Those munchies you feel when you are exhausted - they are the real deal.
8. Make time for doing nothing with your family. Holiday movies, fun crafts, reading books. Enjoy and appreciate the little things, the simple pleasures we to often take for granted❤️

14/11/2019

What we eat and how we eat is not only a physical act, but our minds have more to do with our choices than we might realize! Think about it....You get home from a long day, open your cupboard and what do you see, a bag of Doritos. Heck, it’s quick, it’s easy, and that salty crunch is just what you need; or, at least in the moment that is what your brain is telling you.
However, if there is a bowl of fruit on the counter, or containers of prepped veggies ready to go in the fridge, you are much more likely to reach for that over the processed “make believe” food.
If you are going to have processed snacks in your home,(and hey, no judgement- everybody needs a Cheeto itch scratched sometimes)put them out of sight. If you don’t see them front and center, they’re much less likely to call you hither ;-)
Tips for grabbing nutritious snacks:
1. Have them available! Apples, pears, oranges and bananas are just some of the fruits that you can leave in a fruit bowl on your counter - ready for a snack attack.
2. Have washed and portioned grape clusters ready in fridge.
3. Cut up peppers, carrots, jicama, broccoli and other favorite veggies and put them in glass jars in your fridge.
4. Place your nutrient rich foods at eye level, in the front of your fridge. If you see it first thing you will be more likely to grab it.
5. Have other good for you snacks ready: 🤔 sliced turkey breast, hummus, full fat cottage cheese, Greek yogurt and nuts.
6. Keep medjool dates on hand (they can store for several months in the fridge) and top with nut butter if you need something sweet.
7. NUTS! Fiber, healthy fat, protein! (I like to keep pre-portioned bags of nuts ready to grab. (About a palm full is a portion size)
8. If you find yourself to have no choice but to grab the Doritos (Because, let’s be honest, this is real life!) ADD a healthy, fiber rich fruit or veggie. That’s right, I’m not gonna tell you not to have it. I’m just going to ask you to add something to it! By adding a healthy option, you’re supplying good nutrients to your body and it is likely that you will eat a little less of the not so good snack
Last of all, have compassion for yourself. Forgive and ❤️ yourself

24/10/2019

Apple Cinnamon oatmeal for the win!
Autumn is my favorite season in Arkansas, and hearty warm oatmeal is on of my favorite breakfasts!
This fall inspired oats took me less than 15 minutes and will keep me satiated for hours! It happens to be vegan and gluten free, but feel free to use any milk you like.
How I made it:
1 Cup home made almond milk
1 Apple, cored and diced
1/4 cup organic rolled oats
1-2 tablespoons walnuts
1 tablespoon chia seeds
1 teaspoon vanilla extract
1 medjool date, diced
1/4 heaped teaspoon cinnamon
Large Pinch of salt

Place all the ingredients in a small saucepan and stir together. Cook on low for 5-8 minutes, depending on how “al dente” you like your oatmeal.
If you like your oatmeal sweeter try adding a teaspoon or so of maple syrup - but, between the date, cinnamon and almond milk it tastes pretty sweet and dang delicious!

22/10/2019

I got to spend the most fabulous fall weekend with my crew in beautiful northern Arkansas. It was good for my soul to be outside, to be with my family, and enjoy simple things like sitting on the grass and toasting marshmallows.
It was also wonderful to come back home, and feel immense gratitude for my bed, electric toothbrush, and hot shower ;-)
Happy fall y’all! @ Ozark National Forest

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605 W Main St

72641

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Monday	09:00 - 17:00
Tuesday	09:00 - 17:00
Wednesday	09:00 - 17:00
Thursday	09:00 - 17:00
Friday	09:00 - 17:00

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925 765 7193

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