https://berriesandbrawn.com/wellness-coaching

Berries & Brawn, San Diego, CA (2026)

09/28/2023

Hey there! Are you feeling overwhelmed and stressed out? It's common to put others' needs before our own, but neglecting our own self-care can take a toll on our mental and physical health. That's why I wanted to share with you the concept of a "happy menu" - a personalized list of activities and self-care practices that bring us joy, comfort, and help us feel more connected to ourselves.

Think of it like a menu at a restaurant - except this one is all about prioritizing your own needs and desires. Maybe your happy menu includes things like going for a walk in nature, trying a new recipe, or taking a bubble bath. The possibilities are endless!

To help you get started, I've created a free printable happy menu template that you can download and fill out. Just click the link in my bio to access it!

Don't believe me? Take it from Sarah, a busy mom who was feeling overwhelmed and depleted. After incorporating the concept of a happy menu into her life, she started to prioritize her own self-care and make time for the activities that brought her joy and relaxation. Over time, she found that she was better equipped to handle the demands of her daily life and felt more grounded and centered.

So why not give it a try? Take a few minutes to reflect on the activities and experiences that make you feel happiest and most fulfilled, and create your own happy menu using the printable template. Remember, self-care isn't selfish - it's necessary for our well-being. By prioritizing your own needs and desires, you'll be better equipped to show up as the best version of yourself for the people you care about.

Download the printable and start creating your happy menu today!

09/19/2022

With the historical significance of today-I would be remiss if I did not share a moment of respect for the Queen. We live in a world where traditions are falling by the wayside, & the new generation has no way of understanding the strength of character represented by the passing of those that saw the great depression, heartbreak & wars that make the squabbles of today seem pale.

There was an elegant healing in the procession of the long walk-a beautiful silence dominated by the gentle rocking of the royal guard. A rhythm to soothe the grief of many, gently lull saddened hearts & pave the way, hopefully, for a new period of optimism.

While not necessarily a monarchist, I have a deep admiration for what previous generations can teach us. I, like my Nahuatl speaking ancestors, treasure the elderly & love to learn from them.

I have been notably absent here, as my family navigates immense grief, & has done several times since Spring. I called into question so many things, & now-with the passing of the Queen - it is time to leave the sadness behind, but hold the lessons dear. Here are a few of mine:

Pragmatism when used right is an incredible skill.

To fiercely love your family is a crown of beauty.

A person can have an internal rebellious streak & at the same time be deeply close to & loved by the creator.
It is not a sin to think for ourselves & question the status quo. Especially lately.

There is a tranquil beauty in showing respect for authority-it promotes love and kindness.

To honor our commitments means sacrifice.

Being service oriented from the heart is noble.

True loyalty is a most treasured gift.

What it is to be someone’s most cherished protector.

When you love a Gypsy soul, you must grant them freedom.

What a beautiful thing it is to be truly fearless.

You must unapologetically claim your space in this world.

So to honor the beautiful souls I have lost in death this year, & in honor of the grief you also might be feeling,my heart goes out to you. If you are mourning a queen, a family member, a
lover or treasured pet, I pray that you can turn those tears into hope, & pay it forward. Sending gentle hugs xxo

01/31/2022

I am absolutely loving the cooler weather in our new home. Is everything dialed in perfectly? Absolutely not. You see, we're in the middle of a crazy adventure that involves building a place from scratch, without financing. Which, long story short means we're making the most of any free resources available to us. But there's something so special about sitting in the livingroom that my Mr. lovingly designed and built, sitting by the fire and listening to the rain with our newest family addition, Duncan, crashed out on the bed. It's a challenging time for sure...collecting firewood on the daily, managing a grip of dogs in the rain, all while trying to uplevel my own health and building a business. But you know what? I wouldn't trade it for the world. I signed on for an adventure when I met the Mr. and well, it looks like we got it!

Now, in line with this month's theme of giving, if you're looking for another way to be a bit more generous - today's idea is to tape some change to a vending machine. Why not grab an envelope or ziplock bag and tape it up for some unsuspecting recipient. No doubt it will put a smile on their face and yours!

Hoping you are well and happy. Sending hugs lovelies!

01/25/2022

The beach is forever going to be one of my favorite happy places...& I know I am not the only one - what is it about getting to the ocean that just soothes every cell in our bodies? Here's a few ways our bodies respond to that free miracle called the ocean:

1. Sunshine: our bodies need vitamin D for metabolism, immune function & bone health
2. The sound of the waves crashing enhances relaxation more than any other sound, while decreasing our heart rate & blood pressure.
3. The ocean water is full of minerals that help with arthritis pain, & skin issues like psoriasis while improving elasticity
4. The sand....lots of you know I encourage grounding, which is the act of allowing your skin to be in contact with the earth. This process allows free radicals to be drawn from your body into the earth below & there have been many studies that show this process can help people with sleep issues & overall vitality. When you add in negative ions from salty air we add inflammation & immune function improve.

If you have the ocean nearby - defo make a trip! Do it for me, as I am now a country girl & please do share! If like me, you don't have the ocean a block away anymore, there's still a few things that can be done to give you beach brain from a distance....

1. Most of us have access to at least a little sunshine - get that warmth on your skin first thing in the morning to boost melatonin production
2. Find a lovely recording of the ocean to play in the background. I KNOW it's not the same...but it IS nice.
3. Take a mineral bath with seaweed and salt.
4. Adding an indoor fountain will help release negative ions into the air.
5. Grounding can be done just about anywhere you have a natural piece of earth. Could be walking barefoot on the lawn, catching some morning sun on a giant boulder, or walking barefoot in the garden.

This is my go to list until my next trek to the ocean so my cells can do their little happy dance again! As always, I hope this info serves you and if you'd like access to our monthly newsletter - drop your favorite emoji in the comments and I will be happy to reach out!

Sending hugs lovelies! Make it an epic day!

01/24/2022

Does anyone else here get a little burst of happy when you see the cherries in season at the market? I just can't resist them! 🎉🍒😍🍒💃

I remember my trainer would always tell me I was allowed 1/4 cup of cherries or berries with my breakfast oats or smoothie, no doubt due to the low-ish glycemic load. But they are choc full of beautiful and healing properties...

For instance, according to :
"Cherries are low in calories and chock full of fiber, vitamins, minerals, nutrients, and other good-for-you ingredients. You'll get vitamins C, A, and K. Each long-stemmed fruit delivers potassium, magnesium, and calcium too. They also bring antioxidants, like beta-carotene, and the essential nutrient choline."

My mom and I love to use them in our morning booster shots (ginger, turmeric, lemon juice, a pinch of pepper and cherries). How do you like to try and get more cherries in?

P.S. Swipe right for a lovely infographic from to learn a bit more about this superfood.

P.S.S Slide into my DM to learn how you can get over 30 servings of whole fruit and veg into your daily diet for less than a cup of tea / day! 😱💃🍒🍒🍒🍒🍒

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01/13/2022

How special is it - when you find your person...that one...where you can be perfectly contented with in total silence, and you don't feel the pressure to entertain, be 'doing' a gajillion things or even converse. You can just be, exploring things with, & enjoying someone who understands you the way no-one else does. Who doesn't judge you, but just accepts you as you are. When you find that person, and you add the element of time....they become like a pair of perfectly worn in shoes...& no other pair will ever fit you the same. My shoe lovers out there will know exactly what I am talking about.

This week at work, shared a quote from Marilyn Monroe who said, "...if you can't handle me at my worst, then you don't deserve me at my best."

Isn't that the truth? It's so easy to fall for the glossy images on social media. But not a single one of us is perfect. No matter how hard we may try....and no matter how many pretty pictures we may post. Because beauty, while so important to my artistic soul, is not the nuts and bolts of life. It passes & is to be momentarily enjoyed. What really counts is how we develop our soul, and how we nurture our relationships - the ones that have seen us at our worst and who stuck around. They are the ones who deserve total respect, appreciation and loyalty. And so if you're out there....looking for that in your partner...or looking for that partner...I have one piece of advice:

Gratitude
Gratitude
GRATITUDE

Be thankful for the one you've got...and watch that bond grow & stretch to fit you perfectly. And...for those still looking...be thankful for your current freedom...to find that person you can be truly & authentically YOU with.

Gratitude heals so very much. For ourselves, and for those around us. AND, if we're in a state of gratitude, we can't be crying about what's going wrong...right?

So with a heart that is so very thankful for each and every person reading this...I would love to see...pop in an emoji showing what you're thankful for at this very moment. Even if it's as silly as a delicious plate of sushi! Lol!!!!

From my full heart to yours - hoping you have an awesome day! xxo

01/11/2022

Hello lovelies & happy Tuesday! I hope you had a good weekend & a chance to do a little exploring or at the very least could get out in nature a bit.

Does anyone here get creeped out by total silence? I know of several that do & it seems, at least where the Mr. & I are building our home, I hear that from some of our neighbors. It's almost like they are so entrenched in the daily hustle & bustle that they have a hard time receiving the healing that comes from being open & present in nature. It's nothing fancy really...just allowing the rhythm of the animals and their game trails and the air currents roll over you and wash away the dramas & challenges of the past week. It's like the radio silence leaves us alone with our thoughts, & almost creates a kind of anxiety. I totally get it, I used to be there. A week crammed full of appointments, without any appointments to nurture me. A to-do list a mile long & a year's worth of responsibilities packed into a month. That's when I had enough & said that's it! Life is for living, experiencing, sharing & enjoying. A lot of this change has come about over the past few years - honing my values & carving out space for what really matters. And of course - the responsibilities are still there. The need to step up and be there for a million & one loves in my life. However, the priorities are becoming more & more aligned each day. I hope you know - none of this is about me saying how amazing I am. I happen to be fortunate to have had amazing coaches. THEY have helped me to gain crystal clear vision on where I choose to direct my life, with the aim of giving the truly important part of me to not only my friends & family...but also to my clients &really be present & here for YOU. If you'd like a taste of this type of coaching - please reach out asap - we have a special workshop happening this weekend & I might still have a few seats left.
Seriously epic content to help you laser focus your goals. I will be setting y'all up via DM & it is Friday eve PST.

This weekend, I was able to watch my Mr. as he just took it all in, & like a tonic for the soul, I watched a mtn of stress dissolve. Please tell-what's your fav way to destress?

01/07/2022

Who here is interested in an epic free goal setting workshop next weekend? Drop a DM for more info

12/02/2021

Let's talk sunfoods...

There's something so special about knowing that the amazing energy of the sun can be transferred into a tiny little seed, play with dirt and water, generate chlorophyll and in turn power specific components that create a rainbow of colors, that can then be transferred into our bodies and nourish our cells, heal our DNA and yes energize us as well.

Seriously - how beautiful is our creative world?

More specifically though - let's talk carotenoids.

Did you know....
-Carotenoids are what make plant material red, orange or yellow
-There are 7 different types of carotenoids
-4 of those can be converted to retinol (beta-carotene, alfa-carotene, gamma-carotene, and beta-cryptoxanthin)
-The other 3 (lycopene, lutein, and zeaxanthin) work in our bodies as antioxidants
-Astaxanthin is a carotenoid that helps with inflammatory health problems such as diabetes and dementia
-They are also present in algae, egg yolks, salmon and shrimp
-Carotenoids are fat soluble, meaning, a LITTLE fat is needed for you to absorb them
-They help prevent sunburn and absorb free radicals in the body
-Wild carrots make the most beautiful wildflowers in the umbellifer family (meaning they look like an umbrella!). That shape makes them a very important food source for pollinators.

Swipe right for a few handy recipes to get more orange in your life...and if this post has peaked your interest - check out my latest blog post over at:

www.berriesandbrawn.com/omegas

…
where we go into all the amazing benefits of healthy fatty acids otherwise known as omegas & how to avoid the ‘fish burps’ that most people assume go hand in hand with this type of brain food.

11/30/2021

Hello lovelies - and happy Tuesday :) How was your weekend? I would love to hear in the comments below. My biggest hope is that you were able to take a few minutes to tuck away and nurture your soul, or if it's more your style - that you had a brilliant adventure reigniting your energy for an epic week!

Today I wanted to share a mindset hack that I have used to help boost my energy and quickly reset my thinking into one of productivity...you ready...?

This is a three step process that takes only a few minutes and you can do it anywhere:
1) First do a quick 6 breath meditation. Try and fix your eyes on a natural view outside. Take 6 very slow breaths (3 counts breathing in, and 3 counts on the exhale). As you exhale, try to expand your view to notice how many things you can observe on the horizon. This should take less than a minute.
2) Identify what you're currently feeling. Next, focus on the feeling you prefer to have. Visualize yourself in that preferred state. ALERT: Permission to daydream here!!! Imagine your face as you feel happy and excited at accomplishing what your intention is. Then feel it - put yourself in that space. Really go there and feel the response you get from others when you spread your sunshine feeling calm and relaxed (if for example anxiety is the current feeling)
3) Last and most importantly - have a happy song on hand at all times. BLAST it in your car or turn up the volume on your airpods and DANCE. The quickest way to change your state is through motion. Chair dance if you have to but move that beautiful body of yours and FEEL the pure joy of it all down to a cellular level.

And that's it - my quick hack to turn your day around in 5 minutes or less, As always - hoping this serves someone and inspires you to spread a little more sunshine!

Now go forth and conquer - you've got this gorgeous!

As a side note, I am totally loving our ambassador program that allows curious souls to experience wellness coaching while nurturing their own health first. If working online from home is something that interests you...by all means reach out. I've got you covered while you grow and monetize your online side hustle.

11/25/2021

Hello lovelies...and happy loooonng weekend! :) I hope you don't mind - but I am reaching out to everyone I know to see if they or someone they know might be interested in taking a look at my upcoming 16 week wellness program. We might be able to swing a 2-for-one special for yourself and a bestie if you're interested-it’s part of our black Friday promo. If I could show you a way to ace your immune, nervous system and gut health for the cost of a pizza per week 🤤 (I love pizza!), would you be interested in taking a look at a 5 minute video I have? Drop in your favorite color heart or a private message and I can take it from there.

Also - to say thanks for being here - I am sending y'all a freebie that I made up to get your days started with a happy vibe while getting organized to crush your daily plan - hope this serves you! Just let me know if you'd prefer to have it emailed or sent in FB messenger :)

Sending hugs and hoping you have an epic (and safe) weekend!

11/23/2021

Anyone here love to garden? There is something so lovely about getting your fingers in the soil and completely grounding yourself...learning and observing how things grow. It is absolutely inspirational!

Then there are the joys of picking flowers for the house or plucking a few tomatoes for your summer pasta. Gardening is one of the ways I really love to unwind - I am instantly forced to be present, feel the breeze and smell the earth. It's very meditative and grounding for me.

Anywho - it's planting season right now and I am seriously debating ranunculus for some gorgeous spring blooms. What do you think - are ranunculus something that would make you smile in your garden?

Also - I would love to hear how you like to get 'grounded'. Did you know grounding is something we cover in my wellness program? I just love the holistic approach so we can spoil you rotten!

Sending happy Monday vibes and hoping you have an epic week!

Berries & Brawn

09/28/2023

09/19/2022

01/31/2022

01/25/2022

01/24/2022

01/13/2022

01/11/2022

01/07/2022

12/02/2021

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11/23/2021

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