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6 Reasons Adult Coloring Is Good For You

4/24/2017

Do you remember the excitement of opening a new box of Crayola crayons as a child? For me, there was something just so wonderful about a new box of sharp crayons and that wonderful smell. Just smelling crayons today transports me back to my childhood! I’m sure you have noticed that adult coloring has become all the rage lately. Why? There are actually a lot of reasons coloring is good for you and why you may consciously or subconsciously find it so rewarding. Read on to learn more!

Coloring draws your attention away from yourself and your worries or repetitive thoughts and into the present moment.

Coloring focuses your mind

Health Benefits of Yoga

4/11/2017

Have you tried yoga? With its increasing popularity, more and more people are trying yoga. Maybe you've tried it, but did you know that aside from the obvious benefits of increasing strength, yoga has many other health benefits? It creates awareness of your mind/body connection. It even taps into your body's ability to heal itself.

Did you know that aside from the obvious benefits of increasing strength, yoga has many other health benefits?

These are just a few of the benefits of yoga.

Health Benefits of Celery

4/4/2017

The other day my husband and I were making vegetable juice and he asked me what the health benefits of celery were. I had to admit, I knew celery was healthy, but couldn’t come up with the reasons off the top of my head. I decided to do some research. Turns out, celery is not just good for carrying peanut butter to your mouth! It has a host of health benefits!

Turns out, celery is not just good for carrying peanut butter to your mouth! It has a host of health benefits!

Celery is packed with amazing nutrients!

How to Walk Mindfully

3/28/2017

It’s no secret – I love walking in nature! I find that it clears my mind, energizes my body, and calms my spirit. Do you find yourself trying to hit a target heart rate or get from point A to point B when you walk? To achieve the benefits of mindfulness, you may need to shift your focus! Mindfulness provides a host of mental and physical benefits. It especially helps you deal with stress in a healthy way. Here are some steps to walking mindfully.

What do you see?

Notice your surroundings. If you are in an urban or suburban area, always be aware of cars, people, etc. around you. Safety first! Notice what’s around you – whether its window signs, other people, trees, water, birds, flowers, or anything else you pass. You don’t need to think about it, just notice it. Do this for another 30 seconds.

Don't Sabotage Your Weight Loss Goals

3/22/2017

Weight loss makes it into most people’s New Year’s resolution lists at the beginning of each year or as we head toward bathing suit season. For those of you who are trying to lose weight, there are a few things you should watch out for that could get you off track.

Women who got less than five hours of sleep a night were one third more likely to gain 33 pounds over the next 16 years.

Make a healthy sleep environment.

Make sure you get 7-8 hours of sleep a night. The October edition of the American Journal of Epidemiology reports that women who don’t get enough sleep a night are at a higher risk to gain weight. In fact, women who got less than five hours of sleep a night were one third more likely to gain 33 pounds over the next 16 years. Try to get to bed a little earlier and create a quiet, dark sleep environment.

How to Pack a Healthy Lunch

3/15/2017

Do you find it hard to make healthy lunch choices? It can be hard to know how to pack healthy lunches, but with a little planning, you can eat healthy all week long! Here are some ideas for healthy lunches!

A healthy lunch can start with a yummy sandwich!

Make a Healthy Sandwich

15 Ways to Recharge in Less Than 10 Minutes

3/1/2017

When you are constantly caring for others at work and at home, you can easily become burned out. Here are some ways you can grab a few minutes for yourself and recharge your batteries!

Read for 15 tips on refreshing yourself

Add 2-3 cups of sea salt or Epsom salt to your bath.
Get outside. It is grounding and energizing. If possible let your feet touch the dirt or grass for added benefits.
Do a breathing exercise: Start sitting cross-legged with your hand on your belly. Breathe in, then exhale completely. Inhale deeply once more, and release it in short bursts through your nostrils by contracting your abdominals quickly 8 to 10 times, as if someone were hitting you in the gut.
Take 5-10 minutes in mindfulness or meditation.
Sing, paint, dance or find another way to express yourself creatively.
Indulge in a guilty pleasure – read a trashy magazine or get a latte. These are fine in moderation!
Write down the things you are grateful for.
Take a walk.
Write in a journal.
Create a vision board or collage. Spend a little time dreaming about what you want out of life and create something to remind yourself of what you are working and heading toward.
Give a close friend a call or meet for coffee.
Make a playlist of your favorite songs.
Plan a date night.
Get a 10 minute power nap.
When you feel overwhelmed and need a 10 minute break, ask yourself, “What do I really feel like doing right now?”

If you need help finding ways to rejuvenate yourself, contact me for a Free Discovery Session to see if coaching can help you!

Free Discovery Session

What Does the Bible Say About Stress?

2/28/2017

Stress is one of the most searched topics on the internet. Anyone who is alive experiences stress. Stress can be debilitating to your life and your Christian walk. By changing your perspective on stress and using it as a learning experience, you can take some good away from the stressful experiences you encounter.

The Bible talks about this in James 1:2-4. Dear brothers and sisters, when troubles of any kind come your way, consider it an opportunity for great joy. For you know that when your faith is tested, your endurance has a chance to grow. So let it grow, for when your endurance is fully developed, you will be perfect and complete, needing nothing.

When you are tested, you grow!

Build Healthy Habits With A Health Coach

2/23/2017

Do you find yourself feeling stuck in a rut? You know you want to feel better, you may even have a vision of what you want to feel like, but you just can seem to get there. It is hard to create new, healthy habits sometimes. The answer to you conundrum is to make use of a trained health coach!

A health coach helps you out of your rut!

A properly trained health coach is trained in behavior modification, which means that they know how to help you create new healthy habits to replace the old ones you no longer want to continue. I can provide education, resources, accountability, goal setting, and the motivation you need to be the person you want to be!

Get your Free, No-obligation Discovery Session today. Find out if healthy coaching is a good fit for you!

Free Discovery Session

Health Benefits of Zucchini

2/22/2017

Zucchini is a great little vegetable that is low on calories and high on health benefits. In fact, a medium zucchini has only 33 calories, but still manages to make you feel full because of its fiber and water content! This makes zucchini an excellent choice if you are trying to lose weight or just eat healthier! Read on for more health benefits of zucchini!

Zucchini is loaded with vitamins and minerals

Zucchini...

<<Previous

6 Reasons Adult Coloring Is Good For You

Health Benefits of Yoga

Health Benefits of Celery

How to Walk Mindfully

Don't Sabotage Your Weight Loss Goals

How to Pack a Healthy Lunch

Make a Healthy Sandwich

15 Ways to Recharge in Less Than 10 Minutes

What Does the Bible Say About Stress?

Build Healthy Habits With A Health Coach

Health Benefits of Zucchini

Zucchini...

Tonya Cruz

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Make a Healthy Sandwich

​Zucchini...

Tonya Cruz

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Zucchini...