"It's not about time, it's about choices.
How are you spending your choices?"
- Beverley Adams
One of the fundamental aspects of my program is focus on Time Management. Most of us feel too strongly the haze and daze of daily life. One of the main excuses we put out there that keep us from focusing on our health and wellness is that we don’t have the TIME!
That’s why I put it as one of the first, two MAIN aspects to focus on before we proceed with any of the other topics I touch on in my holistic health coaching practice. Because once you get a good handle on your TIME then you can focus on home cooking (which will most likely lead to weight loss, increased energy, better mood etc), selfcare, family life, sorting out your home environment etc.
Yes, we are all busy. Daily life is overwhelming - especially if you have children. However, as you may or may not be aware, there is a monstrosity of tools and resources to help us deal with our time management and to get a good grasp at it.
Next week in my weekly Facebook Live Checkin event I will be discussing the following:
Well, we're a few days into the new year and I imagine some focused 'resolutionists' out there are out on their missions - getting fit, going to the gym and starting diets. And if you are one of them and are out there lovingly motivated, inspired and with a sustainable game plan then I applaud you and cheer you on!!
However! IF - you're stepping into your 'new year, new me' approach with nothing more then fleeting statements such as: 'I'm gonna work out every morning for an hour from now on' and 'I'm not eating carbs anymore' because your GOAL is to lose weight, then I sincerely question and wonder about your approach. You very well might succeed but the chances are slim. The problem is, is that weight loss is not a goal to pursue - it is a consequence of other, more meaningful goals that you have pursued. And these, more appropriate goals are the ones that I am here to help you formulate. With specific action steps, that include timelines and milestones. But don't worry - it's not just charts and targets and super dry disciplined kind of stuff. We also aim to make it fun and playful. Perhaps, sweating it out in a packed gym is not actually the way you want to spend your time. Maybe - tuning into an online, streamed workout class with AMAZING music, joined virtually by other friends that you know is more appealing and doable! Or you discover that an hour long session every morning is not even effective and a solid 15min workout is enough!
There's also the food prep game plan and self care strategy that should ideally go along with any kind of self-improvement undertaking. If you really want to get serious about weight loss - then FORGET about weight loss! Focus on the ACTION steps that will get you there. And if your lost or overwhelmed with ideas - then call me!! And/or join my private Facebook group Harvest The Day!
Other welcomed side effects, (besides losing weight!) of working in this way with me are the following:
- better sleep
- less stress
- more energy
- less anxiety
- better relationships
- inner peace
- and so much more!
Then please join my private Facebook group Harvest The Day! This is a place where I don't want to overwhelm you with a ton of information. It's not full of a ton of people that you don't know. I want it to be a place where we check in on each other and support each other. I want it to be intimate enough where we can comfortably unload some of our pesky problems.. 'my kids are driving me crazy!!' 'I have no idea what to cook anymore!' 'I need more selfcare time but I have no idea how to achieve that!?!?' I'll also toss in
There will also be:
- Some tidbits here and there that resonate with me personally in regards to health and wellness (Mediterranean diet, Blue Zone diet, Konmari method, Personal Mission Statements, whole family rhythms etc.)
- Some fun quizzes to get a realistic gauge of how we're doing in different areas of our lives
- Inspirational quotes
- Thursday afternoon at 3pm LIVE sessions on Facebook, to check in with ongoing goals, progress, challenges and setbacks
In essence, it's a place to get some of that accountability that I offer through my Health Coaching services. Join and see if you like it. If you don't like it or you feel like it's not serving you then by all means - please Unjoin! My personal goal and mission in life is HELP PEOPLE BECOME THEIR BEST SELVES! That does not happen when your physical, mental, soulful and digital self is cluttered with a bunch of meaningless things that do not serve you. I'm here to insist that you CLEAR THE CLUTTER and I'm totally okay with the fact that I might be considered clutter to you! I know there are others that I am here to serve and support. We can all be honest and compassionate at the same time. In the meantime, I look forward to seeing you on Thursdays if this sounds appealing to you!
All the best :)
"A goal without a plan is just a wish"
- Antoine de Saint-Exupery (author of Le Petit Prince)
What's your New Year's resolution creation strategy? Do you consistently write out specific goals on paper or are they typically just some random fleeting thoughts in your head? Do you consider your resolutions through out the whole year or is the idea just a memory by February? Would you like this year to be the year you intentionally create some exciting goals for yourself and then actually work at achieving them?
Well! You've come to the right place because:
This Thursday at 3pm EST, I'll be holding a New Year's Resolution Creation session in my private Facebook group, Harvest the Day. Please join the group so you can make it!
During this half hour session I'll guide your through a resolution creation process. The main points we will cover during our time together include:
~ A reflection on 2021
~ A visualization of who you will be by the end of 2022
~ An action plan on how to become that person
I look forward to seeing you there on Thursday!
I provide one-to-one accountability support to help guide you through a completely personalized, 100% unique program based solely on YOU and YOUR needs.
How? We start off by co-designing your life and short-term goals together. Then, we agree on the baby steps you can take to help you reach your ultimate desires, day by day.
When and Where? We meet up via phone call, weekly or biweekly, depending on the program you wish to pursue. We catch up, chit chat, laugh and also get down to the nitty gritty. What’s working for you? What’s not? Why are things so challenging? Why can’t you move through these blocks? What are some things you can try to help you stay focused and stop wavering from your goals? This is the dialogue that will happen during our calls.
What are the topics? Although each program is completely customized, my work tends to focus on a few common themes:
Today was the last day of fall. Tomorrow will be the shortest day of the year and the beginning of a new season. It’s funny when this Solstice comes around because well, I often feel like we’ve already been into winter for weeks but here we are, it’s just the start.
I’ve often thought how Christmas should be placed right in the middle of actual winter. Perhaps at the end of January or mid-February where it really starts to get rough. You know, to brighten our spirits, as it does or should do as we’ve been instructed to believe.
But in actuality, it’s all really right on time. I imagine for you, like myself, things are pretty chaotic right now. Christmas prepping countdown craziness. Or maybe, it’s smooth sailing for you, in which case, please send me your secrets. My point is, if you look at things purely from a seasonal perspective, we’ve been headed downhill since about June 21st when the days started to become shorter. Our harvests started to increase, we’ve been busy bees gathering food, preserving and storing it. We’ve had big celebratory meals and gatherings to honour the physical work we had put forth. Then when Halloween came around many of us grumbled when the Christmas decorations came out the day after we put our costumes away. I know, I grumble too. Mostly because it’s just a blatant show of capitalizing on treasured traditions and feeling like we’re getting pushed into a holiday season that we’re not ready for. But if you take the nauseating consumer aspect out of it, it makes quite a bit of sense to begin preparations for Christmas as soon as fall is in mid swing. Christmas is the time to reflect on all the work we’ve put forth during the previous year. To celebrate the halfway mark of the dark days and to push forward through this new season.
I feel like it all makes sense now because seasonally speaking it’s all been pretty chaotic for about the last 13 weeks. We head into winter now to truly retreat. It is the time for reflection on the past and for dreaming of the future. Although it will still feel very dark for the next 13 weeks, after tomorrow, daylight will start to increase again. Yes, the days will likely get quite colder and the snow will come but the earth is starting to tilt towards more daytime sunshine.
We can drudge on through these days begrudgingly wishing them away while we desperately wait for the hot sunshine again or we can make beautiful use of this time. To do our inner work as we spend more time physically inside. Becoming aware of these seasonal opportunities makes me feel at ease and excited actually. And this as well, explains why we have the New Year just after our winter solstice. It’s the time to set our goals straight. We can conjure them up, organize them and create action plans on how to achieve them! This is our time! Cause when spring comes - it will get busy again! And then summer… well, I’ll be lying in my garden looking up at the sky and my gorgeous blooms towering over me, thinking to myself, ‘Good job Sophia, for taking that time in the cold harsh winter to dream up and act on the life that I truly want to live.’
If any of this resonates with you and you feel the desire to grab this season by it’s decking halls then please send me an email at firstname.lastname@example.org. I’d love to book a little meetup chat with you to understand what you’d like to work through during this coming season and for the New Year. I have a few Programs for you to choose from for one-to-one accountability support, please check the Services page on my website. It would be a delight and an honour to work with you.
Did you know that my business name was inspired by the phrase Carpe Diem? Because - did you know that ‘harvest the day’ is actually a more accurate translation of Carpe Diem?
There was a time when the phrase Carpe Diem really troubled me. Made me feel unsettled. We all mostly understand it to mean - Seize the day!! Wow! Yikes! Many of us view that as - grab the day by the balls and roll with it! Pretend like today is your last day on earth and make it count! Geez - that sounds stressful!
How can I do the things I really want to do today if I have bills to pay, mouths to feed, LIFE to attend to?! If I really started to do the things that I just wanted to do for pleasure how could I, without sounding dramatic - keep my family alive?? Then I discovered, as I say, this more accurate translation - or even if it’s not entirely correct - a more assuring depiction of the phrase which goes by - Harvest the Day!
So what does that mean? How does one harvest a day? Well - in order to harvest anything, you must first plant the seed to ensure something grows right?! Not to mention the fertilizing, watering, and general upkeep! Well I propose that if we treat life and our wellbeing in the same way - planting the seeds, caring for them and nurturing them - in essence, truly looking after ourselves(!) we will be well on our way to reaping some incredible harvests - daily!
So wait now, does that mean I’m proposing a life of drudgery? Because the majority out there might view tending to the ‘garden of life’ essentially, as some tiresome, toilsome and taxing work out there! Well - in all honesty yes - there IS some hard work ahead. I won’t sugarcoat it. As your Health Coach, my honesty and integrity are unwavering.
BUT don’t the sayings go:
Nothing worth having comes easy
Will it be easy? Nope. Worth it? Absolutely.
What comes easy won’t last long and what lasts long won’t come easy.
Is it just a bunch of assholes that say this kind of crap?? No. We all know it’s true.
The GOOD NEWS is: when you open your heart to this authentic journey there are delightful, pleasurable, dare I say it - LUXURIOUS moments to revel in along the way. No it’s not all easy but it’s not that complicated either, it’s actually pretty simple and it would be an honour to join you in that journey.
Now let’s get to work! We have seeeeeeedsss to sow!!!
First, I'll send you a Health History form to fill out. Nothing too crazy, just basic info.
Next, you get one whole hour to talk about nothing else but yourself!! Yes- of course we'll speak about food and exercise but we'll also touch on what you really want to get out of life. What are your hopes, dreams, goals and desires?!
Then we conclude and decide if we want to connect and move forward in making all those dreams come true or we just say 'that was fun, see ya later!' and carry on.
That's it. Thought I'd share this process in case some have no idea what to expect on a consultation call with a Health Coach.
It truly is a little window of time for you to just breathe, unwind and gift yourself a moment, to give attention to your own health and wellness.
I would love to be someone that joins you on your health journey. Otherwise, I could also try to connect you with other Health Coaches whose work may align better with your needs.
Last, please feel free to pass on my info to anyone you believe might benefit from my work! Looking forward to hearing from you!
One of the great things about Health Coaching is that each and every Health Coach out there has their own unique style, method, specialization and their own lived experience that they typically incorporate into their coaching business.
I know coaches whose niches are specific as dealing with hormone imbalances, emotional eating, diabetes reversal, surviving cancer! There are also many out there that focus on supporting clients that focus on a specific style of eating such as keto, plant-based, raw vegan etc. And many are out there helping people with high stress levels, anxiety, poor sleep, weight gain, low energy etc.
While we all touch on the broad, lifestyle aspects that are important to consider when trying to heal or become more holistically healthy, it is useful to know that each Health Coach has something particular to offer that makes their coaching practice that much more special and unique.
* Today I'm sharing what makes my work unique *
I work with people, mainly women, who want to increase their energy, improve their time management and elevate their home cooking - all with the intention of living more ecologically and in harmony with nature.
My work as your Health Coach helps you to commit to your own self-discovery. To help you break down, what foods are working for you and which are working against you. Perhaps you already know. There is a chance you might already know, deep down inside, what drags you down and what boosts you up. But you find it difficult to consistently behave and eat that way. Again, I can help you stay committed to the lifestyle and eating habits that make you the best possible version of yourself!
I also help you to create a gentle attitude with yourself, as you learn your own, unique path to health and happiness. Life is not one straight line - we live in a cyclical world. We will have ups and downs - ALWAYS. We will veer off our paths, we will have holidays and parties and arguments and God awful tragedies come our way and we CANNOT change that. But we can change the way we treat ourselves when these moments arise. We can learn to be kind and reflect deeply within ourselves to make better choices for our health and livelihoods. We can also take guilt-free breaks for a moment and then hop back on our beautiful, extraordinary, vibrant health journeys. Let's learn to ride the waves of the cycles together.