Seek Vibrance Health & Wellness Coaching

14/10/2024

I recently switched my practice to a new platform. Built by coaches and clients for coaches and clients. Vibly offers me everything I need all in one place. So I can focus on coaching you to find your most vibrant self.

Updated Link on my page. Check it out!

16/09/2024

Kids couldn't wait to try out their new tracerJR vests!! We now all can be safer on our walks/runs!

02/08/2024

It's official! Philly Marathon 2024...16 weeks of training and fueling starts this weekend! 😁

Join me!

2024 Philadelphia Marathon Weekend 2600 Benjamin Franklin Pkwy, Philadelphia, PA 19130 - Philadelphia Marathon WeekendNovember 22-24, 2024The… - November 23, 2024

08/04/2024

A solar eclipse edition of Evie's favorite muffin recipe. Let me know if you try it out and where you're watching the eclipse from! 😎🌞

08/02/2024

A 2022 survey of 1000 Americans revealed that the average American superbowl enthusiast consumes upwards of 8,000 calories watching the big game. That’s around four DAYS worth of food!

With a little planning and creativity, none of us have to fall into this trap. Consider this:
typical Superbowl spectator food and drinks – wings, pizza, chips, beer, and the like – are nothing special. They’re available anytime so passing them up is never regretted the next day.

Sharing tasty, healthier options is always appreciated by your guests or hosts.

Plus, if you stick to your healthy eating plan, you will be that much more ahead in your health journey!

As for the game? I just hope both teams have fun!

20/10/2023

Savor the moment and nourish your soul with mindful eating. 🍽️✨ Embrace each bite as a chance to reconnect with your body and enjoy the present. 🙏

15/10/2023

As adults, we are well aware of what we need to do to prioritize our physical health. However, we also understand the complexities that life throws at us, from juggling responsibilities to the demands placed on us by others.

It's crucial to acknowledge that our mental and emotional well-being is the foundation for our physical health journey. Mental health is health, and it's time we prioritize it. After all, a healthy mind is essential for implementing the strategies that support our physical well-being.

We all experience an ebb and flow with our ability to cope with life’s challenges and regulate our emotions. Life is a big practice! That means there are times we can lean on simple strategies for help and other times we may need to loop in a non-judgemental professional to support us. Even further still there may be times when people need crisis intervention support.

Please note that this advice is not a substitute for therapy. If you ever find yourself in need of additional support with your mental and emotional well-being, we encourage you to reach out to a licensed mental health professional. They are there to provide the specialized care and guidance you may require on your journey to a healthier and more vibrant life.

03/10/2023

🏃🏃‍♀️💨In the hustle and bustle of our daily lives, it's easy to overlook the two distinct types of hunger we experience - physical and psychological. These forms of hunger are like two sides of the same coin, and to truly feel satisfied and nourished, we need to acknowledge and respond to both.

📸Picture this: You're between meetings, caught up in the whirlwind of a busy day. Your body signals that it's truly hungry, and you need to satisfy that physical hunger responsibly. This is a crucial moment when choosing the right fuel can make all the difference. Having a plan in place, such as meal prep or having healthy snacks readily available, can help you respond to your body's needs without derailing your day.

Now, there's another side to our relationship with food. There are times when we want to truly experience the sensory delight of a meal on both a physical and psychological level. This is when we mindfully prepare our food, savor each bite, and share the meal with good company. The act of eating becomes an experience, not just a necessity.

However, if you find yourself eating solely out of an urge or craving triggered by stress, emotions, or boredom, it's time to explore alternative activities that can satisfy your needs without sabotaging your health or triggering self-shame. 😔

Remember, satisfying both types of hunger is key to a balanced and fulfilling life. I'm here to support you on your journey toward a healthier and happier you.☀️💪🥦

25/09/2023

If you’ve ever been on a flight, you’ve witnessed the pre-flight safety demonstration emphasize putting on your own oxygen mask before helping others. We understand this logically because on a physical level, if we don’t have oxygen, we literally can not help others. So why is it that we think taking care of our physical, mental, and emotional well-being as a “nice to have”? Why is it so easy for us to put self-care on the back burner on a daily basis?

We often associate self-care with occasional indulgences like pedicures and massages, often feeling selfish or getting away with something, but today, I want to remind you that self-care is so much more than that. It's a vital act of stewardship for the greatest gift you possess – yourself.

My theme for this week has been guilt free self-care. All signs pointed to the importance of self-care, including this quote from Parker Palmer that happened to be in a book I was reading this week.

"Self-care is never a selfish act - it is simply good stewardship of the only gift I have, the gift I was put on earth to offer others. Anytime we can listen to true self and give the care it requires, we do it not only for ourselves, but for the many others whose lives we touch." ~Parker Palmer

These words resonate deeply, emphasizing that taking care of ourselves is not selfish; it's essential to living a vibrant life and fulfilling our purpose.

To truly care for yourself means to listen and respond to what your body, mind, and soul need. It's about understanding the intricate balance within you and finding activities that nurture every facet of your well-being. I encourage you to create a "Feel-Good List" tailored to different domains of your wellness wheel. By proactively making a feel good list or a self-care plan, you'll be able to immediately call upon a variety of activities and resources on days or in moments when you're not quite feeling like yourself. Go ahead and brainstorm a list of activities or resources for each domain of well-being to call upon in your time of need.

11/09/2023

WHAT YOU PRACTICE GROWS STRONGER

This mantra ☝️holds true for everything in life. It also holds the key to transforming your approach to health and nutrition. Practice makes progress. If you practice resentment, it grows. If you practice kindness, it grows. Every day we have the opportunity to decide which seeds we plant, which seeds we water, and which weeds we try to pull out from the roots.

All too often, we set goals rooted in the harsh soil of diet culture and self-shaming. We've been conditioned to believe that change must come from a place of punishment, but this couldn't be further from the truth. When our goals are driven by self-compassion and acceptance, they flourish, becoming enjoyable and sustainable.

Remember, you are both a masterpiece and a work in progress simultaneously. By flipping the script in your mind and becoming your own best friend, you can embark on a transformative journey toward a healthier, more loving relationship with food.

02/09/2023

🌱 Did you know about the amazing health benefits of Kohlrabi? This versatile veggie is packed with nutrients like fiber, vitamin C, and potassium, making it a perfect addition to your healthy plate! 💪💚 Let's crunch our way to better health together!