Radical Reframe

12/22/2025

The holidays are here!!! Do you struggle with eating healthy during the holiday season? Here's a little "pregame" eating tip.

12/19/2025

We are offering a free meditation to kick off the new year—because let’s be honest, 2026 deserves a calmer, more centered you than 2025 got.

Date: January 10th
Time: 10:00–11:30am (EST)
Location: Zoom (aka your couch, your bed, or wherever your Wi‑Fi behaves)
To Register: call/text 757.603.4604 or email info@torchwellness.com

Start the year with clarity and intention before life has a chance to throw its usual plot twists at you. This free guided meditation will help you reflect, reset, and choose a meaningful word to carry proudly into 2026—preferably something more inspiring than “help.” Join us for a peaceful practice of mindfulness and self‑discovery in a supportive online space where the only requirement is showing up and remembering to stay unmuted when you say hello.

12/18/2025

Did you know certain foods can improve your mood and increase your energy?

12/17/2025

Did you know even micro-bursts of exercise can increase energy levels?

12/15/2025

Are you feeling scattered? Maybe a bit anxious? Are you having trouble pulling it together? Lara has an easy suggestion for you to try to incorporate into your day.

12/12/2025

Did you know, even in winter it's important to stay hydrated. Mild dehydration can raise cortisol levels. Cortisol is your body's stress hormone. So, be sure to drink plenty of water throughout the day.

12/11/2025

Have you wanted to begin a meditation practice but are not sure how to begin? Lara has a tip to help you begin. And, remember, it is a practice. You will improve each time you practice.

12/09/2025

Take a little stock in how you communicate. Communicating in a way that makes us feel connected to another individual can provide a hit of dopamine, the feel good hormone.

12/04/2025

Find yourself humming a tune! Good for you! You are practicing self-care. Humming promotes relaxation, reduces stress, improves focus, and has been linked to better sleep and emotional regulation. Humming also produces a vibration through your body which stimulates the vagus nerve. The vagal nerves contain 75% of your parasympathetic nervous systems nerve fibers. These fibers send information to your digestive system, brain, and heart. The parasympathetic system controls feelings of "rest and digest."

12/02/2025

Tis the season for cakes, cookies, sugary drinks! Did you know those sweet treats lead to rapid sugar spikes? And, your body can begin having anxiety like symptoms when it crashes from the sugar spike? Irritability, emotional outbursts, and jittery feelings can all be a result of consuming high sugar foods and beverages. Opt to minimize consumption. And, if you do enjoy a high sugar treat, pair it with protein or fiber to help keep your mood and energy steady.

11/20/2025

Did you know watching water can have a calming effect on the mind?
-Gazing at water can lower blood pressure
-It can trigger a relaxation response
-Enhances mental clarity and overall well-being

So, take a moment, watch the waves, and take a few deep breaths.

11/18/2025