Nutrition Is Self Care

Nutrition Is Self Care

When you hear the term self care what comes to mind? Massages, spas and pampering? Perhaps, but it is so much more than that. While all of the those activities are an act of self care, those are merely surface activities. I define self care as actions and ways of being and habits that support your physical, emotional, and spiritual self. According to google, it’s “the practice of taking action to preserve or improve one’s own health” and “the practice of taking an active role in protecting one’s own wellbeing and happiness, in particular during times of stress”.

In a nutshell it’s learning what you need to live a happy, healthy life and sustainable career or business, then prioritizing those activities by acting on them regularly. I like to think of self care like a wheel and it is divided up into various aspects. Today I want to focus specifically on nutrition.

Understanding more about the foods you eat, why you choose them and how they make you feel are worth exploring. I asked a question on Facebook last week, “what is most important when choosing food, is it for nutrition/energy, emotions, cravings or cost”? Nutrition and energy were the least popular choices. Fascinating! While food is something we need to survive, like the gas to a car, it isn’t that simple.

Why what you eat matters.

5 Tips to Help You Manage Your Energy And Avoid Burnout

5 Tips to Help You Manage Your Energy And Avoid Burnout

Has overwhelm and chaos become your new norm? Can you even remember a time when you weren’t so stressed out with a to-do list a mile long? This has become your new norm and you accept it.

You create habits of taking on more and more without even realizing it’s happening sometimes. The next thing you know you realize you’re in way too deep, but now you don’t want to let anyone down so you continue to put everyone else first. Here’s the problem with that. 

It’s not sustainable!

YOU are the only one who can chose to put yourself first. 



As Valentine’s Day approaches, regardless of your feelings about it, it serves as a GREAT reminder to be grateful for those you love. 


We are always so busy with all the responsibilities in our lives, but it is so important that we slow down enough to make time for those we love. In the end, we will not remember all the hours worked,  we will remember the memories of being with our husbands, wives or partners. No one ever said they wish they worked more and spent less time with their family. 


Quite the opposite.


My intention for writing this is to serve as a reminder for you all, myself included, that despite our goals in life, part of our self care routine needs to include spending time with and nurturing the relationships in our lives. They do not just thrive automatically, they take work, attention and love.


Your children will grow up and leave the house.


You will retire from your job.


Many aspects of your life ebb and flow, but don’t make your relationship one of them.


Take a moment to ask yourself are you really nurturing your relationship(s) or do you take them for granted and assume they will always be there? This is not meant to be make you feel guilty if you do, but simply to help you notice. From there, begin to paint a picture of what you would like your relationship to look like. What would you say? How would you act? What makes you feel loved? Do you know what makes your partner feel loved? Not sure, keep reading.

How to Close Out 2017 With a Bang

How to Close Out 2017 With a Bang

For some people the end of the year can feel like a total relief while others often feel stressed because they didn’t achieve enough. Whatever your feelings are, let me suggest you stop for a moment and take a deep breath. Just be with yourself and your feelings for a moment, even if it’s uncomfortable.


Whether you are going for the final push or are taking the rest of the year off, notice what you need. It’s ok to turn off the auto pilot. Allow yourself time to slow down and really check in with your physical, emotional and energetic body. 

How to Use Essential Oils to Increase Productivity and Decrease Stress

How to Use Essential Oils to Increase Productivity and Decrease Stress

As a business owner, you put in time, energy and money to grow something amazing.

But, regardless of how much you love what you do, there will always be times when you are feeling really stressed and in need of something to help calm you down.

One of my favorite tools to combat this is using essential oils. I am not talking about the cheap ones you buy at Whole Foods or on Amazon, I am talking about certified pure therapeutic grade essential oils. You may be wondering what the difference is and why you should care.

The difference is huge!

Why certified pure therapeutic grade essential oils?

Understanding Your Energy Cycles And How It Can Improve Your Life

Understanding Your Energy Cycles And How It Can Improve Your Life

I don’t know about you, but lately with all this rain and grayness I have found it difficult to motivate. Being the coach and total analyzer that I am, I began to think more about it. 


Why does this happen? 


Where does it come from? 


As I began to dive deep, I realized this has been the case for many years. This has been my pattern. I often find myself having these energy cycles that coincide with the weather and the seasons. When the sun is shining and the weather is warm, I am highly energized, motivated and ready to take on the world. I find it so much easier to make time for my self-care because the weather is beautiful and I naturally want to be outside, exercising and moving my body. I gravitate towards lighter meals like salads, chicken and veggies on the grill. I love to network and meet new people.

As the weather begins to cool and the leaves change here in New England, I start to notice my energy shifting slightly, slowing down a little. I still feel motivated, yet my body knows change is near. On the days it is crisp and sunny, I want to be outside, exercising and soaking up as much sunlight as I can knowing those days are limited. On the days it is cool and rainy, I tend to begin turning inwards, backing away from the raw foods and lean towards warmer, cooked meals. My networking and socializing slows down some and I begin taking more time for myself.


Why Having a Morning Routine is so Important

Why Having a Morning Routine is so Important

Today I want to talk about the importance of having a routine, specifically a morning routine. Yes, even those of you that are NOT morning people!

While waking up any earlier than you absolutely have to may sound very unappealing, the reality is that is where the magic happens. Stay with me!

Studies have shown that people that wake up earlier:

-Are better planners

-Are more successful (many wealthy people are early risers- true story!)

- More optimistic, agreeable and are happier

-Sleep better (having a routine coincides with your natural circadian rhythms)

Early mornings can be a very spiritual and productive time. When you wake up you are already more connected to your true self making this an ideal time to meditate, breath, pray, whatever you are comfortable calling it. I suggest getting out of bed WITHOUT looking at your phone (yes, this is possible;) Otherwise, you will be pulled further from yourself towards the distractions of social media, checking email, or looking at your to-do list.


Self Care

Self Care

Self care. This is a term that you have probably heard a million times, but what does it even really mean?

Self care means taking care of yourself, every day, no exceptions! 

Let me be super clear from the beginning. Self care is not a luxury, nor is it selfish.


It is non-negotiable!!! 


It is doing something that nourishes your body, mind and soul. Too many of us are always going, going, going, taking on too much and packing our schedules with things to do and people to see. Making sure everyone else’s needs are met but your own. 


This is exhausting! 


Your energy reserves will only last so long and if you don’t integrate activities that will recharge that energy over time you will start to feel exhausted, short tempered, and find that your relationships suffer and your productivity at work will decrease. 


Instead of doing a few things well, you half-ass everything you do because you're simply spread too thin.



Are you losing your mind?

Are you losing your mind?

The weather in Boston has been like a freaking rollercoaster.

A few weeks ago I was out walking enjoying the 70 degree day looking at buds on the trees and beautiful purple and yellow flowers blooming from the ground and then it snowed. Gotta love New England weather!

Seriously though, I felt such a strong pull towards the future warmth that comes with spring, yet I was pulled back to the present moment when it was 30 degrees and the snow was falling. This is something I have been working on my entire adult life. I think most people can relate to this. We are always so busy running around with our to-do lists, making plans and focusing on the future that we don’t realize life is passing us by. 

How many times have you mindlessly inhaled your food because you were so hungry? Or you arrived at your destination and don’t even remember the drive? We are constantly living on auto-pilot. While this works for a lot of folks, over time it is simply not sustainable.

Enter mindfulness.



Cake or Kale?

Cake or Kale?

What do an icy driveway and New Year's Resolutions have in common?  Answer:  It's best to chip away at them. I cannot take credit for this joke, however, I saw value in the message and wanted to share it with you.

We are now a little over a month into the New Year. Did you set any resolutions? How are you doing with them?

I don’t know about you, but I find a New Year a great time to set new intentions. This year I decided I wanted to do a better job with sugar. Truth is, I am addicted to it! I have always loved dessert, and was never one to turn it down, but I find myself having moments when I crave it. No Bueno!

I consider myself to be a super healthy eater. I try to eat organic, local, wild caught and free range because what I put in my body matters to me. I feel at my best, physically and emotionally when I eat mostly veggies, meat and the occasional grain. However, I also have my moments, when I am craving something sweet or salty. I usually don’t buy them so when the craving hits I drink water instead telling myself I am just thirsty. When I can’t trick the craving away I begin to tear the cabinets apart to see what I can find. You all know the feeling!

Setting Goals for 2017

Setting Goals for 2017

Happy New Year! 

Whenever a year comes to an end it provides us the perfect opportunity for reflection. I just spent the last week with my family on the beach in Florida reflecting on last year, celebrating my victories and learned from my mistakes. My heart was filled with gratitude for all my teachers, coaches, friends and family. 

Take a moment and ask yourself the following questions: 

What went well this past year? 

What accomplishments am I proud of? 

What served me?

What goals did I reach or even far surpass? 

Where do I plan to make time for myself?

Now ask yourself these questions: 

What did not go well last year? 

What did not serve me? 

What will I leave behind in 2016? 

What did I learn from these events? 

The latter list is not meant for you to feel bad about yourself for all the things that did not go well, but rather to act as a lesson to leave those things behind and move forward. 

Often times with the beginning of a new year people find themselves wanting to make changes in their lives. They have been wanting to move forward for weeks, months or even years, but for some reason or another have struggled to do so. Sound familiar?

Here are a few tips for helping you achieve those goals. 

Meditate Your Way Through The Holidays

Meditate Your Way Through The Holidays

As I sit here writing this there is a light snow falling outside. How fitting for a December Newsletter!  I know some of you do not love the idea of winter, the coldness, dryness, and the snow. However, I challenge you to find something positive about it. For me, I love to sit outside during a snowstorm, preferably at night when the sky has a beautiful purple hew, listening to the sounds of nature. There is something so calming and peaceful about the stillness, how the earth settles and nestles in as the snow quietly falls.

It is from that stillness that a natural desire to go inwards occurs. Simply sitting comfortably with the eyes closed, slowing the breathing and focusing on the present can have a deeply relaxing and calming effect. Research shows that meditation can help improve stress, anxiety, sleep and irritability*.

Whether you are a regular meditator, have never tried it, or are somewhere in between, I want to offer you a simple meditation to help you stay connected to yourself and feel grounded as you move into the holiday season. While the holidays can bring about a lot of excitement, they can also be very overstimulating and stressful. Try this whenever you are feeling stressed or a little disconnected, or even better, practice it daily for overall wellness. Similar to maintaining your car, your mind and spirit needs maintenance as well.


Fighting the pull towards perfectionism

Fighting the pull towards perfectionism

My name is Kathryn and I am a perfectionist! There, I said it. It’s funny because I never realized it until I became a life coach and started my own business. I found myself wanting to share my insights, thoughts and struggles, but was holding back out of fear it was not good enough, or well, perfect. I have been working on this with my own coach as I strongly believe in the power of coaching or I would not be one!


We explored what was holding me back and I realized that I often want things to be perfect and if they are not, I either stress about them for what feels like forever or I don’t take any action. I quickly learned not taking action as a business owner was getting me nowhere and even though it felt scary, it was necessary to grow, learn and be successful.


I got to wondering, why did I have this need for perfection? What was I really afraid of? Then it hit me, I was scared of being vulnerable and putting myself out there. Sound familiar?


Self Care for Increased Immunity this Fall

Self Care for Increased Immunity this Fall

This is my favorite time of the year! The leaves are bursting with beautiful shades of bright oranges, yellows and reds. The days become shorter and the temperature starts to drop. 

This is also when our schedules become jam packed. We are busier than ever with kids, deadlines, balancing schedules and, well, life! As a result, we end up getting less sleep, feeling run down and the next thing you know, BAM you have a cold.

Here are a few tips to keep you feeling your best as you enter into November and the holiday season.