Grounded Wellness

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Grounded Wellness

Hi I'm Chana - RN & national board certified health & wellness coach. I bring a practical approach to the often confusing space.

I've been working with individuals & organizations for over a decade to help them with their wellness initiatives.

12/22/2025

The holidays create one of the most confusing relationships we have with food.
On one hand, the abundance, tradition, and once-a-year treats feel joyful.
On the other, there’s often a quiet sense of dread about what it all means for our waistline.
What if we approached this season differently?
What if we agreed ahead of time not to beat ourselves up for the treats we enjoy?
What if we loosened the reins—not by abandoning all boundaries—but by indulging with intention?
Eating an extra cookie (for me, biscotti) does not undo the habits you practice the other 47–50 weeks of the year. A week or two of mindful indulgence does not negate a foundation of nourishing choices.
This isn’t an invitation to eat wildly or ignore your body.
It is an invitation to release the pressure, trust your patterns, and remember that long-term consistency matters far more than short-term perfection.
Biscotti is one of my favorite holiday treats. Once it’s made, I enjoy one—sometimes two—with my coffee each morning until it’s gone. No guilt. No drama. Just enjoyment.
What’s your favorite holiday treat?

12/14/2025

This is NOT a habit.
I’ve been thinking a lot about the idea of “healthy habits,” and honestly—I think we’ve been sold an unrealistic expectation.

Psychology defines a habit as something automatic…something we do without thinking.

But I’ve been working out for 20+ years, multiple times a week, and it still isn’t automatic for me. I still have to think about it. Plan for it. Choose it.
And that’s okay.

In today’s world, we face resistance to healthy choices every single day. That’s why retreats feel amazing—no resistance, no distractions, no temptations. Everything is set up to support you.

In real life?
Healthy behaviors usually require effort—whether you’re 30 days in or 20 years in.
I’m sharing this because if your “habits” don’t feel effortless, it doesn’t mean you’re failing. It means you’re human. These are practices, not autopilot routines.
What do you think? Do your healthy behaviors feel automatic, or do they still require conscious thought?
I’d love to hear your experiences.

12/07/2025

Wishing you a grounded and peaceful holiday season.

With January approaching, many of us are ready for a pause—a moment to slow down after the holiday rush and give ourselves a reset. I’m not a huge New Year’s Resolution person, but I love using this time to reflect on the past year, understand where I’m at, and create a thoughtful plan for the one ahead.

If you’re someone who sets resolutions every year but finds the motivation fades by late February (or even late January), you’re not alone. And this is exactly where wellness coaching can make a meaningful difference.
While I’d love to support you, what matters most is that you find a coach you trust and feel comfortable with. Just like choosing a doctor, therapist, or hairstylist, the relationship matters. That’s why I offer a free 30-minute Wellness Chat—a chance for both of us to learn more about one another and see if it’s a good fit.

A few things about my coaching style:
• I listen first. I’m not here to tell you who you “should” be—I'm here to help you discover what wellness means for you.
• I ask questions that help you grow. “I don’t know” is a perfectly fine answer… as long as we add “yet.”
• I want you to feel confident navigating life. My goal is to help you build tools you can adapt as life inevitably changes.
• I don’t believe in one-size-fits-all plans. While the foundations may be similar, the behaviors and routines we build are unique to your life and your season.
To support anyone wanting to step into the new year with intention, I'm offering 20% off all packages and single sessions during December.
If you’re curious about what coaching could look like, let’s talk. Your Wellness Chat is free, and there’s never any pressure. 💚

12/05/2025

Minimum Viable Effort (MVE) can be the Most Valuable Player (MVP) for consistency this time of year.

This is a concept I lean on all year long, but it’s especially helpful during the holiday season. While this time of year can be joyful, it can also be stress-full. We try to fit more and more into the same 24 hours—ringing all the bells, being merry and bright, and checking every box. It’s a lot.

Even for the most consistent among us, it can feel hard to maintain our healthy routines when schedules shift. In my recent blog on the Adaptive Mindset, I talked about the value of adjusting when our environment changes. During the holidays, what usually falls off first? Sleep. Movement. Meal planning. Time to recharge.

Instead of slipping into “all or nothing,” this is where Minimum Viable Effort comes in. The smallest effort or action to maintain a behavior.

What does MVE look like?
Maybe the sleep schedule is a little off, but not completely abandoned.
Your workouts might be 15 minutes instead of 30, or 3 days a week instead of 4.
You lean a little more on healthy convenience options from the grocery store.
You read or journal for 10 minutes instead of 30.
These aren’t signs of failure—they’re signs of adaptation. You’re keeping the practice alive, staying consistent and intentional, but flexing with the season rather than fighting it.

The goal isn’t perfection. The goal is continuity.
So I’m curious: How are you adapting this month? What does your MVE look like?

11/17/2025

I so often hear "I just need more will power" in an effort to hold ourselves to perfect standards around nutrition, exercise, sleep...but in reality the ability to be flexible is what we really need to be consistent.

Consistency isn’t built through motivation. It’s built through discipline AND adaptability.

When you stay committed to the goal but flexible in your approach, everything shifts.

The adaptive mindset is the quiet superpower behind sustainable wellness.

New blog up now.
www.groundedwellness.coach/blog/the-adaptive-mindset-the-quiet-superpower

11/13/2025

🍕 Pizza Night 🍕
It may seem like a small thing, but pizza night is a big deal for me. For years, I avoided pizza — convinced that eating it would make me gain weight, and that “healthy people” (which I desperately wanted to be) just didn’t eat pizza.
I’m so grateful that pizza is part of my dinner rotation again.
There was a time before my pizza-free years when I could easily down an entire pizza in one sitting. Not gonna lie — it was pretty great in the moment… but the “after” wasn’t so great. That kind of eating felt excessive, and I’m sure it didn’t do my body or my bloodwork any favors.
These days, I make my own gluten-free pizza (gluten intolerance in the family 😅) and savor 2–3 slices. It’s delicious, satisfying, and — best of all — I do it totally guilt-free.
Recently, my son suggested I try hot honey on pizza. At first, I wasn’t impressed… and then I found myself drizzling a little more on my next slice. It added just the right touch of sweet heat!
Anyone else tried this combo? What’s your favorite pizza topping or twist?

11/10/2025

On a road trip to visit family this past weekend, we were diverted from our usual route — adding about 45 minutes to our trip.
I’ll be honest, my first reaction was irritation. But when I looked up the cause of the delay, that irritation quickly melted away. My heart ached for all the people whose lives were forever changed by a tragic accident that took two lives.
As we roll into the holiday season, it was a not-so-gentle reminder that this time of year can hold both joy and pain.Whether you’ve lost a loved one recently or years ago, ended a relationship, or are letting go of a dream, grief can feel a bit heavier right now.
The pressure to feel merry and bright can make grief feel even more isolating. Sometimes we put on a front of joy to keep the sadness at bay. Other times, the grief feels so consuming that joy seems impossible—or even shameful.
One idea that has been deeply healing for me over the years is remembering that grief is love.
“Grief, I’ve learned, is really just love. It’s all the love you want to give, but cannot... Grief is just love with no place to go.”
― Jamie Anderson
If grief visits your heart this season, I invite you to honor it—and also stay open to letting joy in.
There is space for both. 💛 Resharing my blog on "Grief & Joy - Honoring Both Through the Holidays" https://www.groundedwellness.coach/blog/grief-amp-joy-honoring-both-during-the-holidays

10/25/2025

We’ve been sold the illusion that health should be fast, easy, and flawless.
But the truth? It’s none of those things — and that’s what makes it meaningful.
True wellness is a practice: it evolves, challenges, and teaches you over time.
These 5 truths remind us that perfection isn’t sustainable — adaptability is.
If you needed a grounded reset amid all the social media noise, this one’s for you.

10/17/2025

✨ What Does “Balance” Really Mean? ✨
“Balance” has become a bit of a buzzword in wellness. We chase it everywhere — work-life, relationships, nutrition — as if it’s a destination we’ll finally arrive at.
But maybe that’s why it feels so elusive.
When we think of balance, we often picture things being equal or perfectly even. Life, of course, rarely works that way.
Take work-life balance: it’s a phrase companies love to promote, but what does it actually mean? Ask ten people, and you’ll get ten different answers. Have you ever tried defining it for yourself — in writing? You might be surprised by what comes up.
And in relationships, I love Brené Brown’s take:
“It’s not 50/50. It only works when you can carry their 20, or they carry your 20. And when you both just have 20, you have a plan where you don’t hurt each other.”
That perspective reminds us that balance isn’t always about equality — it’s about awareness, flexibility, and compassion.
Balance is personal. It’s dynamic. It shifts with every season of life (sometimes even day to day).
So if you’re craving more balance, pause and ask yourself:
👉 What does balance mean for me, right now?
👉 What season am I in, and what matters most here?
There’s no one-size-fits-all formula — and that’s the beauty of it.

10/05/2025

Ever found yourself so zoomed in you lose sight of the big picture?
That’s what I see happening in the world of health & wellness.
We’ve zoomed in so tightly on little “hacks” and quick fixes that we’ve blurred out the simple (not easy) things that actually work.
After years of chasing the latest diets and trends, I found peace coming back to the basics — the things that quietly do the heavy lifting 👇

🛌 Sleep — foundational. When I’m rested, everything else clicks.
🍎🥦🍗🍳🍚🍪 Balanced nutrition — enough food to support life, movement & joy (yes, that includes rice and a cookie).
🏋️🏃 Movement — however you like to move your body, but include some strength work too.
👫👬 Connection — laugh with a stranger, talk deeply with a friend, share an experience with others.
🧠💛 Mental & emotional health — acknowledge feelings, manage stress, hold boundaries.

I get why the hacks are tempting — lemon water, chia water, fitness watches — they feel easier.
But when we zoom in too far on these, we lose sight of what truly moves the needle.
I’m not anti-hack.
If they support your foundations, great.
But if they replace them… you’ll likely see diminishing returns on your time, money, and energy.
🔍 Sometimes the best progress comes when we zoom out and come back to the basics and starts with mindset.
👉 What “basic” habit makes the biggest difference for you?

09/29/2025

🌟 Big news! I’m rolling out new coaching plans designed to be more flexible and accessible — so you can get the support you need, the way that works best for you. 🌟
💡 Not everyone wants (or needs) a full one-hour session. Maybe you’d prefer a shorter, focused session, or you’re ready to invest in coaching but want to start at a pace and price that feels comfortable.
✨ That’s why I’ve created new session lengths and pricing options — giving you more freedom to choose what fits your goals, schedule, and budget.
📲 Explore the new options at groundedwellness.coach

💌 Still have questions? Send me a message — I’d love to help you find the right fit.

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Vienna, WV
26105

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+13042024140

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http://groundedwellness.coach/

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