Posts tagged with "health coach"

Sweet Success Health Coaching

Posted January 13, 2015 in health coaching, healthy living, health and 2 more

It's Health Coach Week!

As I've mentioned a few times, I'm starting a new career as a health coach! I'm studying at the Institute for Integrative Nutrition, and I'm now officially working with clients to help them create their healhiest and happiest lives!

I'm so excited about this new journey and, since it's Health Coach Week, I wanted to share more about health coaching.

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Weekend Recap - Feb. 20-22

Posted February 23, 2015 in Weekend Recap, weekend, running and 7 more

How was your weekend? I hope you had time to relax, get in a good workout and eat some delicious food.

My weekend started off a bit rocky with a massive headache, but my weekend ended on a high note with a fun and relaxing evening watching the Oscars and eating delicious food.

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How I Survived an Elimination Diet

Posted February 25, 2015 in elimination diet, healthy eating, headaches and 5 more


In January, I started an elimination diet to determine if my recurring headaches and migraines were caused by food. Read more about that and how to do an elimination diet here.

I eliminated gluten, dairy, soy, corn, sugar, eggs, nuts, alcohol and caffeine for about three weeks. I reintroduced each food one by one every few days and took note of how my body felt.

Before I tell you how I felt after reintroducing foods, I want to share how I felt and what I was eating when all the foods were eliminated. Mostly because everyone kept asking me, "So what are you eating?", like I was starving to death.

So here's what I ate...

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100 Days Until Summer!

Posted March 13, 2015 in summer, weight loss, healthy living and 5 more


There are exactly 100 days until summer!!

You're probably thinking that I'm getting ahead of myself. There are just seven days until spring. While I fully intend to enjoy every bit of spring, I'm keeping summer on my mind.

Why?

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What's New and Good

Posted March 20, 2015 in Yellowstone, travel, travel planning and 6 more

I've been a terrible blogger this week!

I usually prepare a bunch of blogs for the week over the weekend. But last weekend was crazy busy, so I didn't get anything done. Which is why my blogs have been a bit sporadic this week (I don't always have the time or energy to blog on weeknights). But I thought I would check in with you just so you know I'm still alive.

I'm going to be honest, I've been feeling a bit overwhelmed and exhausted. So I need to take a moment to think about the things in my life that are fun and awesome.

Here are some things that are new and good right now...

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Health Coach Approved Meals That Will Keep You Happy and Satisfied

Posted July 8, 2015 in recipes, healthy living, healthy eating and 7 more


After traveling for a couple of weeks in June, I came home feeling extra inspired to get back in the kitchen to make home-cooked meals.

I got back to eating some of my usual meals, but I also tried a few new recipes and whipped up some delicious new dishes that I created myself.

Keep in mind that these are examples of the healthiest foods that I eat. I eat like this most of the time, but I do enjoy cocktails, cold beer on hot summer days, a trip to the fro yo shop on occasion and pizza (oh, how I love pizza!).

Living a healthy lifestyle isn't all or nothing. The majority of my diet is made up of nutritious, healthy food, so when I have a piece of cake at a birthday party or go out for drinks with friends, I don't feel guilty. I never have to start over or get back on track.

It took me a long time to get here. I used to have A LOT of food guilt. But it's so freeing to just let go of the guilt and truly enjoy food!

Here are some of my recent eats...

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7 Things I've Learned From Health Coaching

Posted July 15, 2015 in Institute for Integrative Nutrition, IIN, health coaching and 4 more

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Last night, I celebrated the end of my studies at the Institute for Integrative Nutrition by watching my virtual graduation!

Since the classes are all online, and IIN is based in NYC, all the graduates from my class (who live around the world) could watch the graduation online and connect in our Facebook group. It was so exciting to see so many people launching careers as health coaches.

My love of IIN was solidified when we did a meditation during our graduation ; )

I've loved every second of my classes at IIN. I have learned so much. What I wasn't expecting was how much I would learn about myself. Before I started taking classes, I thought of myself as being pretty healthy. But IIN taught me to how to truly listen to my body and the importance of practicing self-care.

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A calorie-torching workout that gives back - Life Equals Charity Boot Camp

Posted September 2, 2015 in Life Equals, supplements, workout and 8 more


*Life Equals offered to give away samples of their supplements to people who attended my morning boot camp. I'm a Life Equals Ambassador. When you make a purchase using my coupon code, I receive a commission. All opinions are my own!

I've been leading a morning HIIT-style boot camp since late June. I started the workouts because I wanted to add some high intensity interval training into my workout routine.

I'm not super motivated to workout on my own, so I asked the Facebook world who wanted to get out of bed before the sunrise for a free workout. Luckily, there were actually people who wanted to join me!

We've been meeting at the Yanney Park Outdoor Fitness Pad. So the workouts combine bodyweight movements with the machines that are available at the fitness pad. The workouts are always super sweaty, and I'm usually sore the day after!

Recently, Life Equals contacted me and asked if I would want to do a charity workout. I love the folks at Life Equals so I was immediately in!

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Happy First Day of Fall!!

Posted September 23, 2015 in Fall, goals, gratitude and 4 more


(a photo from the Sweet Success archives! Cabin trip at Platte River State Park in the fall of 2012)

Can you believe that fall has arrived??!? This year has just flown by.

Since it's the first day of fall, I wanted to take a moment to express some gratitude for summer. When spring turns to summer and summer turns to fall, we tend to just keep pushing forward. But it's nice to express a little gratitude for what the season brought to your life.

I also like to set goals for the new season. I like treating each new season just like I do the new year. It's a good time to reevaluate the goals you set earlier in the year and think about what you want your life to look like in the upcoming months.

Today I'm sharing my gratitude list for summer and my goals for fall...

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Making Nebraska the Healthiest State: A look at the health status of Nebraskans

Posted September 25, 2015 in Nebraska, healthy living, healthiest state and 6 more


Earlier this week, I attended "Making Nebraska the Healthiest State," which was presented by Dr. Ali Khan, dean of the University of Nebraska Medical Center College of Public Health, at the annual Public Health Association of Nebraska Conference.

His talk was open to the public, and I thought it would be interesting, so I went.

Khan described the public health status of Nebraskans and how public health entities can work to make Nebraska the healthiest state.

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Should you be drinking coffee?

Posted October 15, 2015 in coffee, breakfast, morning and 4 more


Every morning, the BF makes coffee for the both of us. It's part of our morning routine.

But as I got ready for work one day this week, he informed me that our coffee pot was broken. WHAT?!?!?

For about two seconds this seemed like a disaster. But the BF quickly informed me that we had a spare coffee pot in the basement (when you move in with your partner after the age of 30, you have double of everything). I also remembered that we have two French presses and multiple coffee shops that take less than five minutes to drive to.

Crisis averted.

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Ancient Grains 101 - tips and ideas on how to cook ancient grains

Posted October 23, 2015 in ancient grain, millet, quinoa and 7 more


Have you ever tried quinoa, millet, spelt, farro or amaranth?

These grains might not be a staple in the typical American diets, but they've actually been around for centuries, and they're all loaded with vitamins and nutrients.

I eat quinoa regularly, but I've had millet and amaranth sitting in my cupboard for ages. I've attempted to make amaranth porridge for breakfast a few times, and I haven't found a version that I like. So I was excited when Kaiti George, the dietitian at HyVee, said she would teach an ancient grains class for me and my Eat, Drink and Be Healthy Dinner Club.

Our group began as just a few of us meeting for healthy potluck dinners, and quickly expanded into more. We've taken an essential oils class, we took a tour of the HyVee Health Market and I threw us a Healthy Holiday Cocktail Party. We're just a small group of women who want to learn about healthy living!

Here's what we ate and what we learned at our Ancient Grains Class…

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Sometimes You Need to Fall Before You Can Fly

Posted December 9, 2015 in self-care, weight gain, weight loss and 6 more


Today's post is very personal. But I hope that sharing my journey will inspire, motivate and encourage you to begin putting yourself first for your own health and happiness. So here I go…

I have gained 10 pounds.

As you know from reading this blog, I eat healthy most of the time and indulge occasionally, and I workout most days of the week. So how did this happen?

Well, I am stressed, exhausted, overwhelmed and overworked. Tears are welling in my eyes as I type this. I'm so emotional about writing those words because over the past year I have been trying to do ALL the things, and I'm finally realizing that I can't. 

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Books to Inspire You in the New Year

Posted January 1, 2016 in new year, books, reading and 6 more


*This post contains Amazon Affiliate links. When you click a link and make a purchase, I earn a small commission. Thanks for supporting Sweet Success!

Last year, I set a goal to read 12 books...one book a month. I'm usually a novel reader, but I made a point to read a few books that would help me learn and grow. 

I ended up falling in love with personal development books! I felt so inspired while reading them, and they forced me to look within myself more.

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Delicious Fresh Juice Recipes + the Benefits of Juicing

Posted January 12, 2016 in fresh juice recipes, juicer, juicing and 6 more

I know it's super cliché, but if I could wear yoga pants and drink green juice every day I totally would. 

But I live in the middle of Nebraska where juice bars don't exist. My local grocery stores carry bottled juices, but at $4 to $8 each, I refuse to buy them regularly. So about two years ago, I bought an inexpensive juicer (I have this Hamilton Beach Juicer). Now, I absolutely love making my own fresh juices. 

For me, drinking fresh juice makes getting in my necessary vitamins and nutrients easier. I especially love drinking fresh juice in the winter, when I don't eat as much fruit. 

The liquid extracted from fruits and vegetables contains vitamins, minerals and phytonutrients. Some say that drinking fresh juice allows your body to absorb the nutrients better than when you eat whole fruits and vegetables. It is recommended to drink fresh juice on an empty stomach or about an hour before a meal. 

Juicing is also said to allow your digestive system to rest because juice is much easier for your body to process. 

I'm all about finding a healthy balance. I love including juice in my diet, which is made up of plenty of whole fruits and vegetables.

I highly recommend watching the doumentaries Fat, Sick and Nearly Dead and Fat, Sick and Nearly Dead 2. Joe Cross, the filmmaker, has a more intense approach to juicing, but the films really outline the benefits of juicing and eliminating processed food from your diet.

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What it's like to work with a health coach

Posted January 14, 2016 in health coach, weight loss, goals and 4 more


It's Health Coach Week! The goal of Health Coach Week, which is January 11-17, is to increase the visibility of health coaches and to celebrate the positive change they make in families, communities and the world.

To celebrate, I thought I would share a behind the scenes look at what it's like to work with a health coach.

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Learning to Love Yourself More {Part 2}

Posted February 12, 2016 in self-love, Self-Love February, self-esteem and 4 more


This month, I'm sharing tips to help you learn to love yourself more! Last week, I shared ways to incorporate more self-care into your life. (read about it here!)

This week, I want to talk about authenticity. One thing that I've realized over the years is that the more that I am my true self, the more I like myself.

Throughout our lives, we feel pressures from others, from society and from ourselves to be a certain way. We, purposefully and subconsciously, begin to mold ourselves into the person that we think fits those images. 

Maybe it's just dressing a certain way to fit in (which we still do as adults!), but it could also be pursuing a career that others felt was best for you. 

I began struggling with low self-esteem when a third-grade classmate informed me that I was fat. It was then that I felt like I didn't fit in anymore. I didn't realize it until I was an adult, but being skinny was tied to my self-worth. This was the beginning of decades of trying to get skinny to be loved, and years and years of destructive behaviors to cope with my low self-esteem.

So how do we let go of those messages we've been telling ourselves and become our true selves?

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Weekend Recap {Feb. 26-28, 2016}

Posted February 29, 2016 in Weekend Recap, weekend, running and 12 more

Happy Monday! 

I'm starting out my week with something different and fun. I'm speaking at a high school conference for FCCLA members about creating a career in health and fitness. I'll be there all day sharing my secrets (really just having passion and working hard).

My weekend was low key, but full of fun and relaxation.

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Eating for Energy

Posted April 6, 2016 in Eating for Energy, energy, food is fuel and 4 more


For me, eating was either about pleasure or coping. I was either eating something because I liked the taste or I was overeating instead of coping with what I was going through.

When I began running and working out regularly, I finally realized that food was also fuel. It could make me feel great or run down during workouts. 

I later realized that food isn't just fuel for exercise. We can eat to energize our bodies for daily life.

It took me a million years to figure this out and I don't want you to spend as much time as I did sifting through books, magazines, blogs and articles! Which is why I'm sharing everything I know at my next workshop!!

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What I Eat in A Day {June 20, 2016}

Posted June 21, 2016 in healthy eating, health coach, What I Eat in a Day and 1 more

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Ever wonder what a health coach eats in a day?

I typically share my weekend eats with you as part of my Weekend Recap series that I post on Mondays. In those posts, you get a glimpse of how I balance healthy eating with weekend indulgences, and how I make healthier choices when eating out. 

But my weekday meals look a bit different. There aren't typically cocktails or meals out during the week. 

Please keep in mind that I'm not sharing this to suggest that you eat like me. We are all different - one person's food is another person's poison. I recommend that you eat what makes you feel your best. This just happens to be what made me feel good on this particular day. 

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Weekend Recap {Dec. 9-11, 2016}

Posted December 12, 2016 in Weekend Recap, weekend, workout and 8 more

I had a three day weekend, and I still feel like the weekend flew by! 

My weekend was filled with holiday festiveness - Christmas shopping, a holiday party, Christmas movies and a drive through town to look at Christmas lights. This time of year is so much fun. 

Here's a look at my weekend..

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Ready for your healthiest year ever?

Posted January 2, 2017 in health coaching, weight loss, lose weight and 7 more

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If losing weight has been at the top of your New Year's resolutions for years, make this the year to actually do it! 

Take a moment to imagine what it would feel like to feel confident in your body, to feel in control around food, to feel energized and full of vitality, and to do all the things you haven't done because your weight has held you back. 

Sounds pretty amazing, right?

Changing your life isn't easy, but having guidance, support and accountability can make the journey less challenging and more enjoyable.

I've created programs to guide you during your journey to live your healthiest and happiest life. I have multiple options to serve you in whatever place you are in your journey.

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Weekend Recap {Jan. 13-15, 2017}

Posted January 16, 2017 in Weekend Recap , yoga, dairy free cooking and 8 more

Today is my favorite kind of Monday...I slept in (I got nine hours of sleep last night!), I'm still in my pajamas, I'm under a fuzzy blanket and I'm sipping coffee. I had today off from MLK Day, but a lot of the city is shut down because of an ice storm.

We were anticipating the ice storm, so we didn't make any plans for the weekend. It ended up being the most relaxing weekend that I can remember.

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It's My Birthday!

Posted May 1, 2017 in birthday, personal development, health coach and 5 more

Today is my 34th birthday! I love using my birthday as a time to reflect on the past year and set intentions for the coming year.

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I love birthdays! 

Birthdays are like the new year in my book. It's a time to look back at the past year and take some time to set new goals and intentions for the coming year. 

I also think it's a time to really celebrate. I always take a vacation day from work, and spend the day doing exactly what I want. I'm also a fan of giving yourself a birthday week or a birthday month!

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How Self-Care Can Help You Succeed in Work, Love and Life

Posted September 7, 2017 in self-care, stress management, success and 4 more

This simple shift could help you go from overwhelmed to knowing you're on the right track to achieving your goals. 

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Over the past couple of weeks I've been putting a lot of pressure on myself to be productive. I've been creating rigidity in my days, scheduling out the work I need to do each hour of the day, to accomplish more. 

Yet, I still felt like I wasn't doing enough. I wasn't getting all the things on my to do list done and panic was settling in.

I've always been a list maker and someone who preferred to stay busy, but over the past few years I've also become someone who is a striver, a goal setter and a doer. Often to the point of getting burned out, overwhelmed and stressed. 

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Four Reasons Why You're Not Losing Weight

Posted September 20, 2017 in weight loss, ditch dieting, lose weight and 4 more

Struggling to lose weight? These four things could be holding you back from finding your healthy weight.

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I was recently thinking back to when I first started my weight loss journey. I constantly felt overwhelmed by all the different diets, health magazines and wellness blogs. 

I would start a plan, eat a food or meal that wasn't on the plan, and feel like I totally failed. My guilt about failing yet another diet plan would send me down a spiral of binge eating, feeling guilty then looking for another plan to jump into.

I always thought it was me. I didn't have enough willpower or I didn't want it enough. 

When I finally realized that it wasn't me, it was dieting, I felt free! But letting go of that dieting mindset can be a challenge. 

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