The Wellness Flame, Health & Longevity Coaching

11/19/2025

Happy Wellness Wednesday

Imagine feeling seen and supported.

Health and Wellness Coaching is a growing field—yet one that remains largely unregulated. Coaches often come from many different backgrounds and levels of training.
So you may wonder: How are Nurse-Coaches different?

Nurse-Coaches bring a level of excellence that is rooted in nursing practice.

We work within a clearly defined scope of practice, uphold rigorous ethical standards, and carry forward high standards of care.

Our coaching is informed by advanced education, national board certification, and years—often decades—of clinical experience walking alongside people in all stages of health and life.

We see the whole person.

With a holistic lens, we consider physical, emotional, mental, relational, and spiritual needs as part of every conversation.

Coaching aligns naturally with how nurses are trained to think and care: we have always been the ones holding space, protecting, comforting, and empowering our patients and clients.

We’ve been present for humanity in all its forms.

From vulnerability, pain, and loss…
to healing, resilience, and profound joy.
This depth of experience shapes the way we show up for our clients.

And we listen differently.

We slow the pace.
We hold space with intention.
We listen deeply to your story—not just the words, but the meaning beneath them. We validate, advocate, challenge, and gently push when it’s needed.

This is coaching with presence.

When clients feel truly seen and heard—sometimes for the first time—transformational healing becomes possible. Not because we fix you, but because we help you uncover your own capacity to grow, to heal, and to thrive.

Curious what this kind of support feels like?

You’re warmly invited to experience the difference of coaching with this nurse-coach.

Schedule a free call with me at https://wellnessflame.as.me/schedule.php

Here’s to your health, longevity, and the power of being truly seen and supported!

11/12/2025

Happy Wellness Wednesday

🌞 Sixty Trips Around the Sun — What a Gift! 🌿

Accumulating trips around the sun is such a gift. Each one leaves its own imprint — mistakes made, lessons learned, laughter shared, moments savored, and love expanded.

I feel a calling to pause and reflect, with deep gratitude, on the greatest of life’s gifts — my family, friends, mentors and life-teachers —

— some who have loved me enough to deliver tough love, some who have sung to me sweetly, some who make me laugh, some who hold me when I cry.

Thank you.

Today, as I celebrate completing my 60th journey around our bright star, I feel both humbled and inspired. Aging isn’t something to resist; it’s something to reverence.

With every passing year, I see more clearly how precious each day truly is and I listen more carefully to the whispers of wisdom: slow down, breathe, and savor the ordinary moments that are actually extraordinary.

The morning light filtering through the window.
The rhythm of a strong, steady heartbeat.
A walk by the ocean or in the woods — senses alive!
The warmth of a lingering hug.
Appreciating the deep wisdom that only time living life can instill.

As a nurse and health & longevity coach, I’ve long known that health is built in everyday choices. But at this stage, that truth feels richer, more sacred.

Longevity isn’t about simply counting years — it’s about filling them with vibrancy, connection, curiosity, and meaning.

To honor my own health, I engage in simple, daily practices:

🩵 Moving my body because it can.

🥗 Nourishing myself with foods that energize and heal.

🧘‍♀️ Creating moments of quiet reflection and gratitude.

💬 Staying connected with people who lift my spirit.

🧠 Stimulating my mind with intellectual pursuits — reading, learning, and exploring new ideas that keep me growing.

These are not just habits — they are celebrations of being alive.

So, here’s to many more trips around the sun — to treasuring each moment, nurturing body, mind and spirit, and continuing to shine brightly with purpose, joy and gratitude.

✨ Ignite your health. Fuel your purpose. Shine your light. ✨

All my best,

Renae

P.S. If you’re ready to create your own daily practices for lifelong vitality and purpose, I’d love to guide you on that journey. 🌿

Schedule a free call with me at https://wellnessflame.as.me/schedule.php

11/05/2025

Happy Wellness Wednesday

So, you’ve read that you should take calcium for your bones. But, you also might have heard mixed messages about the safety of calcium supplementation lately.

Some research suggests that large doses of calcium supplements may increase the risk of calcium buildup in the arteries, which could affect heart health. Other studies have found no clear connection—but many experts agree on one thing: calcium from whole foods is safest and most effective.

One concern with supplements is when you take a big dose all at once, your blood calcium levels spike for several hours. This may encourage calcium to settle in blood vessel walls instead of in your bones. For this reason, if you do take calcium supplements, it’s best to spread smaller doses throughout the day rather than taking it all at once.

But here’s the good news—you can meet most or all of your calcium needs through your diet. Whole foods give you calcium in a gradual, balanced way, along with other important nutrients that protect your heart, bones, and overall health.

Calcium-Rich Whole Foods (heart-friendly and lower in saturated fat):

Fortified almond milk 1 cup 450 mg
Fortified soy milk 1 cup 450 mg
Canned salmon with bones 3 oz. 180 mg
Sardines (canned in water) 3 oz. 325 mg
Tofu (set with calcium) 4 oz. 250 mg
Cooked collard greens 1 cup 260 mg
Cooked kale 1 cup 180 mg
Cooked spinach 1 cup 240 mg
Edamame (soybeans) 1 cup 100 mg
Almonds 1 oz (about 23 nuts) 75 mg
White beans (cooked) 1 cup 160 mg
Broccoli (cooked) 1 cup 60 mg

Key Takeaways:

Aim for most of your calcium from food rather than supplements.

If you need supplements, research suggests taking no more than 500–600 mg at a time, spaced 4-5 hours apart, with food to improve absorption.

Include calcium-rich plant foods, seafood with edible bones, and fortified plant milks in your daily routine.

Check your vitamin D levels with your healthcare provider. Vitamin D is needed to help in the process of absorbing calcium from your gut into your bloodstream.

Your body needs calcium for strong bones and teeth, but also for healthy muscles, nerves, and blood vessels. By focusing on heart-friendly whole foods, you can protect your bones and your heart.

***Always talk to your healthcare provider before beginning any new supplements, because there may be other health considerations or medication interactions to be aware of.

Once you have your tailored calcium requirement information from your healthcare provider, and if you feel like you need help integrating it into your daily routine;

please feel free to schedule a free call with me at https://wellnessflame.as.me/schedule.php

Here’s to your health, longevity, and strong bones AND heart!

10/29/2025

Happy Wellness Wednesday

Who decided it was a good idea to hand out bags of sugar to kids and adults alike… right before we all change the clocks and mess with our sleep schedules?

Halloween is Friday and we turn the clocks back at 2 am this Sunday morning. On the bright side, we do get an extra hour of time. But if you’re like me, it’s an adjustment that can leave you feeling a little…witchy.

🎃 When Halloween Meets “Falling Back” — The Perfect Storm for Sleep Deprivation 🍬🕰️

It’s the ultimate trick:
Eat candy. 🍫
Stay up late. 🧟
Then try to “enjoy” that extra hour of sleep while your body and brain are both saying, “It’s time to get up!”

Even the Jack-o’-lanterns look tired this week. 🎃

But in all seriousness, the combination of a sugar surge and a time shift can throw your circadian rhythm into chaos. The result? Grogginess, brain fog, irritability, and that lovely feeling of wanting to nap at your desk by 2 p.m.

As a Nurse and Health & Wellness Coach, here are my favorite strategies to reduce the disruption and keep your sleep (and sanity) intact this week:

💤 1. Shift bedtime gradually:
Start going to bed 15-20 minutes later for a few nights leading up to the change. If possible, keep your sleep duration the same each night. Spending that extra hour in bed will make your internal clock shift more challenging.

If you find yourself drooping Sunday afternoon, taking a 20-30 minute nap can spark your energy. Napping much more than that can contribute to difficulty falling asleep Sunday night. So, set an alarm.

🌞 2. Chase the morning light:
Get outside early—ideally within 30 minutes of waking. Movement in the morning light helps reset your body’s internal clock and boosts alertness.

On the other hand, late evening workouts can rev your body up for a few hours and may interfere with sleep onset. Best to get your activity earlier in the day and stick with your usual exercise routine.

🥗 3. Light, balanced meals:
Skip the leftover Halloween candy as a breakfast appetizer. (Tempting, I know.) Focus on whole, plant-based foods throughout your day to stabilize blood sugar and energy.

If you need a snack before bed, keep it light because heavy snacks will interfere with sleep at any time of the year.

☕ 4. Watch the caffeine creep:
That 3 p.m. latte may taste divine, but the caffeine can linger in your system long after sunset. Caffeine is also a diuretic, contributing to dehydration and more fatigue.

Be sure to drink plenty of water and limit alcohol intake. Alcohol is both a diuretic and a sedative, which can lead to dehydration and sleep disturbances.

📵 5. Power down earlier:
Blue light from screens suppresses melatonin. Limit screen time, ideally for 2 hours before bed. Eliminating the blue light from televisions, computers and phones allows the dimming outdoor light to signal your brain that it is time to sleep.

🌙 6. Be patient with yourself:
Your body may need a few days to recalibrate. Prioritize rest, hydration, and consistency. You’ll feel back in rhythm before your carved pumpkin starts to cave in.

If you find yourself a little edgy, try some relaxation techniques. Find a quiet space to do some deep belly breathing for a few minutes. It can do wonders.

Remember, if next week feels a little eerie and your internal clock seems haunted—this too shall pass. 🕯️ And don’t forget to generously sprinkle patience to people around you. After all, we’re all in this together!

✨ So, here’s to treating your body kindly, fueling it well, and keeping your wellness flame shining bright—even through the tricks and time shifts! ✨

All my best,

Renae

P.S. Looking for additional strategies to improve your health? Schedule a free call with me at https://wellnessflame.as.me/schedule.php

I’d love to help

10/20/2025

Come spend an hour with us. You will leave with tangible take-aways for an exciting next chapter of life!

10/15/2025

🌟 Reiki Master Certification: A Journey of Healing and Discovery 🌟

I’m honored to share that with the guidance of a Master, I have attained my Reiki Master Certification — a milestone that represents more than just a credential.

This has been a three-year journey of study, practice, and deep personal discovery — a never-ending quest for the highest and best within myself and in service to others.

Under the guidance of my Reiki Master Teacher, Cherie Conover at A Reiki World, I’ve had the privilege of learning within two beautiful Reiki traditions:

Traditional Usui, founded by Dr. Mikao Usui, which honors the origins and principles of Reiki as a practice of healing, balance, and harmony.
Holy Fire® III, developed by William Lee Rand, which brings in a powerful yet gentle spiritual energy that promotes purification, empowerment, and inner guidance.

Cherie’s depth of teaching illuminated both the rich history and the evolution of Reiki practice in the United States, helping us understand how this ancient energy work continues to adapt and support modern-day healing.

As a Board Certified Holistic Nurse, I find that some of my clients are looking for healing on an energetic level — seeking balance that goes beyond the physical body.

For those who are skeptical or new to the concept of energy work, Reiki often provides a doorway to experience something they may not have thought possible. Even if someone believes they “can’t relax,” Reiki gently invites the body and mind into a state of deep calm and restoration.

Reiki has profoundly deepened my understanding of what it means to hold space for healing — physically, emotionally, and spiritually. As both a nurse and a health and longevity coach, I see this as a natural extension of my calling: to help others reconnect with their own innate capacity for balance and well-being.

✨ The journey continues… ✨

If you’re curious about how Reiki can support your health, vitality, or personal growth, I’d love to share more about it and answer your questions.

Schedule a free call with me at https://wellnessflame.as.me/schedule.php

Here’s to your health, longevity, and healing on all levels!

10/08/2025

Happy Wellness Wednesday!

Imagine a future YOU bounding out of bed in the morning with purposeful excitement for your day ahead and the steadfast calm in your belly that comes with financial security. Let’s make that dream happen.

10/01/2025

09/24/2025

Happy Wellness Wednesday

Last week, I had the most extraordinary experience at The Successful Nurse Coach Elevate & Evolve Intensive Conference and Retreat in the beautiful Blue Ridge Mountains of Boone, NC.

For three days, I immersed myself in deep inner-work coaching, led by the incredible Leon VanderPol along with my awesome coaches, Shelby Kurz, RN and Laura Minard, RN. I also enhanced my capabilities in advanced coaching skills that I will now bring back to my clients.

✨ Standing Up and Being Seen ✨

The experience was nothing short of transformational. The theme was simple, yet profound:

➡️ To stand up and be seen—physically, mentally, emotionally—in all ways, as my authentic self.
➡️ To be fully embraced in that authenticity by the 50+ people present, each of us taking our turn to be seen, held, and accepted.

It was simultaneously scary and vulnerable… and also uplifting, fulfilling, and freeing. To be witnessed as my true self and to hold space for others doing the same is an experience I will never forget.

🌟 Ignite, Fuel & Shine Wellness Circle 🌟

The timing of this retreat couldn’t be more perfect, because beginning October 9th, I’m offering the Ignite, Fuel & Shine Wellness Circle.

This is a small, intimate group (limited to 4 participants) committed to a 6-month journey of holistic weight loss and wellness transformation.

And here’s the truth: most of us already know what to do to lose weight. Eat better. Move more. Get sleep. Manage stress.

The real question is—why don’t we do it?

That’s where the Ignite, Fuel & Shine Wellness Circle goes deeper. Together, we’ll uncover the:

Old stories you’ve been carrying that keep you stuck

Limiting beliefs that sabotage your progress

Assumed lack of capacity that whispers you can’t succeed long-term

Because true transformation isn’t about counting calories and steps—it’s about shifting the inner landscape so you can create a new way of being.

💡 If you’re (or someone you know) ready to dig deep, commit to your future health, and step into your most vibrant, purposeful self, let’s talk.

📧 Email me at Renae@thewellnessflame.com
📞 Or call me at (401) 785-7367

Whether you’re a “heck yeah!” or a “not yet,” we’ll figure it out together. This will be a no-pressure chat to see if this may be the difference you are looking for.

All my best,

Renae

09/17/2025

Happy Wellness Wednesday

Will you see the sign when a new trail head presents itself?

Yesterday was a great day. I shared an observation with a client about how he is cultivating a mindset that opens him to new possibilities.

This is such an important milestone in our work together—because when our mindset is open, opportunities don’t just pass us by unnoticed. We actually see them.

Life offers us new trailheads all the time. The question becomes: are our eyes and minds open enough to recognize them?

For so many years, we keep our heads down, working hard, managing responsibilities, and checking off to-do lists. And then one day, we look up and realize we’ve entered a new season of life. Questions naturally arise:

Who am I without my career?
Who am I when the kids move out?
Am I ready to retire?
How will I fill my days?

These are not easy questions—but they are rich with possibility.

With an open mindset, what emerges is exciting:

New passions.
New friends.
New learning.
New experiences.
A newly defined sense of purpose.

The second half of life is not an ending—it is an opening. And cultivating an open mindset allows us to step into it with curiosity, courage, and hope.

What possibilities are waiting for you, just beyond the next bend in your trail?

How can I help you SEE them?

Let’s chat about it.

Schedule a free call with me at https://wellnessflame.as.me/schedule.php

Here’s to your health, longevity, and many happy new trails!

All my best,

Renae