Personal Wellness
Practice Extreme Self-Care this Holiday Season
During the holidays when the pace of our lives accelerates with more commitments and longer to do lists the first sacrifice we often make is ourselves. Many of my clients have difficulty exercising regularly, eating healthy, and managing stress at this time of year....
Align Personal Values with New Year’s Resolutions
In case you missed my article in the Los Alamos Daily Post it is reprinted below. Every April in New Mexico I observe hundreds of people walking many miles on Good Friday before Easter to El Santuario de Chimayo Shrine. As I scan the crowd it is clear...
Express Gratitude and Attract Happiness this Thanksgiving
According to Martin E. P. Seligman, Ph.D., a leader in Positive Psychology, and author of "Authentic Happiness" one cause of low life satisfaction and contentment is failure to express gratitude and taking things for granted. "Gratitude is an appreciation of...
Exercise Makes You Smarter
You're probably heard these benefits of exercise: Elevated Mood Weight Management Better Sleep Reduced Stress Lower Blood Pressure But did you know exercise also makes you smarter? That's what John Ratey, MD author of Spark: The Revolutionary New Science of Exercise...
Become an Intuitive Eater to Lose Weight
Losing weight is hard. There are many factors that contribute to excess pounds. In researching approaches to weight loss I have found the principles explained in "Intuitive Eating" by Evelyn Tribole, M.S., R.D. and Elyse Resch, M.S., R.D., F.A.D.A. very useful. Just...
Motivation Trumps Willpower for Changing Behaviors
How often do you tell yourself that "it was my lack of willpower that kept me from being successful at ____" (fill in the blank - eating less, exercising consistently, journaling daily, etc.). As a coach I hear willpower blamed for many "failures." What is...
Three Reasons to Drink More Water
1. Reduce joint pain and inflammation A joint can be defined as the meeting place of two skeletal bones. The majority of our joints are synovial joints which are surrounded by a membrane and bathed in fluid. These joints also contain shock absorbing materials to...
Elevate Your Happiness by Using Your Strengths
Positive Psychology research has shown that one way to increase uplifted emotions is to do what you are good at. Utilizing your character strengths especially in the service of others has been shown to produce lasting good feelings. Aside from having the "warm and...
Ten Tenets of Wellness
What is wellness? Many have tried to define it and several models have been developed to explain the components. Michael Arloski, PhD, PCC, a licensed psychologist and professional certified coach created the Ten Tenets of Wellness. Not a model but foundational...
How Are You Meeting Your Needs?
As human beings the outcome of all our actions is to meet our emotional needs. The motivational speaker, Tony Robbins, reminds us that we have everything we need. It is the way we go about achieving our needs that can be empowering or destructive. Often these needs...
How to Calm Down in 5 Minutes or Less
If you're like me, life can be overwhelming at times, to the point of paralysis. With so much to do, sometimes it is hard to figure out where to start and you have no motivation to do anything. Feeling like this recently, I listened to a review of the book "How to...
5 Reasons Your New Year’s Resolutions May Have Failed
It is just over six weeks since January 1 and you began practicing your New Year’s Resolutions. How are you doing in adopting healthier behaviors? If you haven’t accomplished what you set out to do, take heart, you are not alone. It’s said that one-third of New Year’s...
Mindfully Eating Chocolate
It’s nearly Valentine’s Day, the holiday symbolized by red hearts, flowers, love notes, and of course chocolate. This year, when your sweetheart gives you that beautiful box of treats, enjoy each piece mindfully – with full awareness. Imagine you have never had...
Meet Jessica!
I believe we are designed to move and play throughout our entire lives. I don’t buy into the idea that we should slow down with age, or that pain, injury and physical restrictions are unavoidable aspects of growing older. So, here’s my philosophy. Our mental mindset, combined with the physical position and condition of the body that we bring into any activity (from walking to skiing to everything in between), determines our chance of hurting when we move. If we have a positive mindset, and if we have proper positioning and move with correct body biomechanics, all activities should be possible.
This is the goal I have for everyone: to overcome pain and limitations so you can Stay in the Game for Life!
Visit The Pain Free Athlete website for additional resources and opportunities.
