https://www.stacyjhealthcoach.com/blog daily 0.75 2020-07-27 https://www.stacyjhealthcoach.com/blog/six-all-time-favorite-summer-salads monthly 0.5 2021-01-27 https://www.stacyjhealthcoach.com/blog/commonmisconceptionsaboutself-care monthly 0.5 2020-04-17 https://images.squarespace-cdn.com/content/v1/5dcc7b7afdd3b47728f5bcbf/1586901595501-CRY7C9S2CELCY484RCUM/Self-CareDrawing.jpg Blog - Common Misconceptions About Self-Care - April 17, 2020 Self-care is not only a huge part of my own health and healing, but it is also the cornerstone of my health coaching programs. I’ve found, however, that some clients are often reluctant to prioritize self-care based on several subtle (and not-so-subtle) false stereotypes that have caused hesitation, and sometimes even harsh self-criticism, to those who are trying to improve their well-being. The Merriam-Webster definition of self-care is “the practice of taking an active role in protecting one’s own well-being and happiness, in particular during https://www.stacyjhealthcoach.com/blog/tag/shifting+mindset monthly 0.5 https://www.stacyjhealthcoach.com/blog/tag/self-care+practices monthly 0.5 https://www.stacyjhealthcoach.com/blog/tag/self-care monthly 0.5 https://www.stacyjhealthcoach.com/blog/tag/self-care+misconceptions monthly 0.5 https://www.stacyjhealthcoach.com/blog/tag/setting+boundaries monthly 0.5 https://www.stacyjhealthcoach.com/home daily 1.0 2021-01-27 https://images.squarespace-cdn.com/content/v1/5dcc7b7afdd3b47728f5bcbf/1585936684355-OA39EOK0B9PREHKZ2E1Q/SeaBirdsatPier.jpg Home - FINDING PERSONAL WELLNESS FROM WITHIN https://www.stacyjhealthcoach.com/about-me daily 0.75 2020-04-09 https://images.squarespace-cdn.com/content/v1/5dcc7b7afdd3b47728f5bcbf/1579543840607-4ORIL4FAMX46DJ1I4HKG/i-sgw6NnC-X3.jpg About Me - RECLAIM…… My journey to better health and wellbeing is ongoing and, along with experience, and the help of some incredible mentors of my own, I have discovered a great passion for wanting to help others build a lifestyle around confidence and self-worth. As a certified Integrative Health Coach and movement instructor, my job is to help you RECLAIM your connection to your own internal voice that has gotten lost in the din of life and trauma. My job is to empower you to take action in your transformation, believe in your worth and guide you in the steps we design together for your well-being. I do this by listening – by honoring your story – and by empowering you in the face of your specific health struggle. I do this by introducing regular movement methods and nutritional guidance that not only support your physical wellbeing but directly influence how you can mindfully shift your day-to-day perspective. I am not a trained therapist and I do not make medical diagnoses – but I do know how taxing it can be to stay committed to the self-care practices that are required to live and pursue a healthy lifestyle whether you are in therapy or not. https://images.squarespace-cdn.com/content/v1/5dcc7b7afdd3b47728f5bcbf/1578935859426-4WLLB835JT9IH86A3C89/i-f3WmH46-X3.jpg About Me - REMEMBER… About ten years ago, I was in my mid-thirties, married, and settled into a vibrant beachside neighborhood in Los Angeles. I had spent 12 years building a career in the legal industry, and had just managed to create in that job enough flexibility to spend some time at home with my young son. I had a whole world of opportunities in front of me to meet people, be active, successful and to live a happy life however … I did not feel happy, healthy or successful at all. I felt heartbroken and despondent, and affirmatively “stuck.” And, not just stuck, but extraordinarily confused as to why and cripplingly ashamed to admit it. So to cope, I became an expert in the practice of denial. I numbed that feeling mainly by isolating and disconnecting myself from the world around me. But for work and the family obligations that were unavoidable, I disassociated myself from as many people and activities as possible - I never asked for help and it never crossed my mind to believe I deserved it. In fact, I pretty much faked it - I forced myself to smile and forged through each day as if it was exactly where I wanted to be. Despite the fact that I was barely present as a wife, mother and professional, I truly believed that if everyone else thought I was happy, healthy and thriving, then I would be. I did everything despite the voices screaming in my head that something wrong – that I was wrong. https://images.squarespace-cdn.com/content/v1/5dcc7b7afdd3b47728f5bcbf/1579542482565-RB6U6BF16M89ZVU5RYPB/i-v3DG2P9-X3.jpg About Me - RECONNECT …… Ten years have passed since I began my personal rebuilding project, and even though I am older, I am definitively more connected to that little girl than ever before. Basic self-care became the cornerstone of my recovery and I went at it full tilt. In addition to therapy, I also pursued a consistent and active lifestyle. I really began to take exercise seriously and learned about the science of movement. I made the connection between mind and body rather quickly and knew organically that moving the body meant that I would also be shifting and changing the mind. https://www.stacyjhealthcoach.com/coaching daily 0.75 2020-04-17 https://images.squarespace-cdn.com/content/v1/5dcc7b7afdd3b47728f5bcbf/1579650567045-QMJ81J2CVB3LIG3PKG32/E75C1651-97E5-4BC6-B754-BFAED0318F2D.jpg Coaching https://images.squarespace-cdn.com/content/v1/5dcc7b7afdd3b47728f5bcbf/1586278295971-X7FIA96I009RC0TVKW85/i-2MdmzTp-X3.jpg Coaching - PRIVATE COACHING Changing Your Approach to Wellness One Day At A Time https://images.squarespace-cdn.com/content/v1/5dcc7b7afdd3b47728f5bcbf/1579651230487-MXBE0S2URMR4RRS4QWON/D818478E-8175-4ADD-92FD-B9963ACFAD4D.jpg Coaching https://images.squarespace-cdn.com/content/v1/5dcc7b7afdd3b47728f5bcbf/1579651083535-XKKX9CED2VIRF68E9R4F/382242BA-7A2F-464B-B6D6-E43BA8D5B05D.jpg Coaching https://www.stacyjhealthcoach.com/yoga daily 0.75 2020-04-17 https://images.squarespace-cdn.com/content/v1/5dcc7b7afdd3b47728f5bcbf/1586278105625-0D44DCQ8B0R41IUFGJD7/May2019%25235.jpg Yoga - Private Yoga Instruction Private yoga sessions are requested for various reasons: If you are NEW TO YOGA and want to learn the different asana (poses), how to find proper alignment in each pose and have an understanding of the basics in order to feel more comfortable when attending a yoga class. If you have practiced for a while but want to DIVE DEEPER INTO THE WORK and perfect more advanced poses. If you CANNOT ATTEND STUDIO CLASSES due to your busy schedule but still wish to practice on a regular basis or at a time more convenient to you. If you have PHYSICAL LIMITATIONS OR INJURIES that preclude you from attending group classes and want an individualized practice dedicated to your own personal needs. Whatever the reason, private lessons allow you the flexibility to schedule sessions in the privacy of your own home, on your own time and have the added benefit of individualized attention. https://images.squarespace-cdn.com/content/v1/5dcc7b7afdd3b47728f5bcbf/1581983335651-6L8GGF6FST2EV23LJ1TY/IMG_0879.JPG Yoga - Meditation and Restorative Practice There has been nothing more important to my own wellness journey or to the growth of my personal yoga practice as creating a regular meditation and restorative yoga practice to my self-care routine. This piece of the puzzle is often the most challenging element to self-care because it requires a conscious choice to regularly slow down and go inward without the exertion of physical effort. As with any successful wellness endeavor, a restorative practice needs to be designed around the individual’s unique needs & capabilities. My restorative sessions are framed to give clients the opportunity to experiment with different meditation/restorative yoga techniques with the intent of developing a practice they can then take home and weave into their every-day life. https://www.stacyjhealthcoach.com/contact-me daily 0.75 2020-04-07 https://www.stacyjhealthcoach.com/coaching-facts daily 0.75 2020-04-08 https://images.squarespace-cdn.com/content/v1/5dcc7b7afdd3b47728f5bcbf/1585939432126-DPNWQTS0DXRG0VKWR4DM/i-VCWmwfH-X3.jpg /coaching-facts - Coaching Facts All your questions answered about the benefits of hiring a health coach and how I approach working one-on-one together. https://images.squarespace-cdn.com/content/v1/5dcc7b7afdd3b47728f5bcbf/1580152405568-CQ62ZEF742L7W4UH5NN6/Beach.jpg /coaching-facts - My four critical truths to creating a wellness lifestyle 1. Holistic health and well-being must be approached from an individual’s perspective and can only be pursued and practiced, not necessarily obtained. A common misconception I made in my past is that being “healthy” is a goal that I could achieve or something that if I worked hard enough, I could “obtain.” But the critical truth is, being “healthy” and thriving is really an ongoing, lifetime, CONSCIOUS PRACTICE that one must engage in every day. As a coach, what healthy looks like for one person will look very different for another. And, what health looks like for one person right now might look completely different for that same person one year from now. In other words, living a “healthy” life is personalized and constantly shifting. This is why health is a practice. A practice that must suit the individual and change as that individual changes. Being healthy in the truest sense is also a reflection of where you are in every aspect of your life so practicing a health lifestyle must be holistic in nature - not just about diet, exercise or illness. Family, relationships, career, finances, home environment, habits, self-care and spirituality all play an equal part. Any person could be free of disease, eat the perfect diet and exercise every single day and still feel “unhealthy” because something else in their life is imbalanced. https://images.squarespace-cdn.com/content/v1/5dcc7b7afdd3b47728f5bcbf/1580153134013-XCUXBG0VFA2S0JHBPMOP/585991F0-7C6D-4C4F-ACA1-D2D10865A155.jpg /coaching-facts - What is intuitive eating? Intuitive eating is a large part of how I approach developing a healthy diet. It is a philosophy that promotes the idea that you are the expert of your body and its hunger signals. It is the opposite of a traditional diet – it doesn’t impose rules or guidelines about what foods you must avoid, what foods you must include and when/how you eat. This philosophy is meant to support a positive attitude towards food and your own body’s cues about hunger. To eat intuitively, you may need to relearn how to trust your body. This can often look like: Deciphering your eating habits to distinguish what is physical hunger versus emotional hunger using a curiosity mindset, not a shame-based mindset. https://images.squarespace-cdn.com/content/v1/5dcc7b7afdd3b47728f5bcbf/1586277838846-X3CHQHAVQR2S1SIW9233/NotepadandDreams.jpeg /coaching-facts - List of benefits you’ll receive from health coaching: Establish a list of health objectives and create a daily practice that works towards achieving them. Discover/learn how to eat intuitively, how to choose the right food for your unique body, how to read and understand food labels and how the food you eat can impact your physical and emotional body. Shift perspective about cravings so you can reframe your mindset to better understand how food makes you feel. Develop a unique and do-able self-care practice (including exercise and mindfulness exercises) that fits into your daily life so that it doesn’t fall by the wayside. Determine what obstacles have stood in the way of your success in the past and tackle each at the root cause so that your new lifestyle choices are sustainable over the long-term, as opposed to simply treating symptoms and hoping that something will change (i.e. the short-term). https://www.stacyjhealthcoach.com/program-pricing daily 0.75 2020-04-08 https://images.squarespace-cdn.com/content/v1/5dcc7b7afdd3b47728f5bcbf/1580924255497-UQEAOFHAUD2O4196ICCI/IMG_3796.jpg /program-pricing - 90-Day MINDSET SHIFT Suggested to those who have a rough idea of what they need or want but haven’t started yet or they’ve started but really need support to keep going. Issues like lack of motivation, regulating stress/anxiety around self-care or seeking new suggestions to shift their lifestyle mindset will be addressed. Program Includes: Six (6) 1-hour one-on-one sessions (virtual or in-person) – averaging one session every other week over the course of the 90 days Unlimited texting/email contact to address day-to-day questions or concerns Three (3) 75-minute private yoga sessions One (1) 1-hour meal prep cooking lesson OR One (1) 1-hour grocery store tour Bi-weekly recipe recommendations (3-5 recipes based on your dietary needs as discussed in initial consultation) Bi-weekly journaling prompts to encourage awareness around habit, behaviors and mindset Self-care kit that includes small items to encourage you on your journey to better health Cost: $1,500 (one payment at beginning of program OR 3 monthly payments of $500) https://images.squarespace-cdn.com/content/v1/5dcc7b7afdd3b47728f5bcbf/1580924952085-VT5SGNCGXEDJ5J44SQ3F/IMG_0297.JPG /program-pricing - 30-Day INTENSIVE Suggested to those looking to “tweak” their routine a bit or seek advice and/or change around a singular stubborn area you feel could do with some improvement. Program Includes: Four(4) 45-minute one-on-one sessions (virtual or in-person) – averaging one session a week over the course of the 30 days Unlimited texting/email contact to address day-to-day questions or concerns One (1) 75-minute private yoga session Bi-weekly recipe recommendations (3-5 recipes based on your dietary needs as discussed in initial consultation) Self-care kit that includes small items to encourage you on your journey to better health Cost: $550 (one payment at beginning of program) https://images.squarespace-cdn.com/content/v1/5dcc7b7afdd3b47728f5bcbf/1580924199530-WAY91HHUCAIRJWKD16J4/MyLand.jpg /program-pricing - 6-Month TRANSFORMATION Suggested to those who feel overwhelmed in their lifestyle or those who just don’t know where to begin to make the changes they know or feel they need. Together we explores areas of resistance and the roadblocks in behavior that keep you stuck and we develop a plan to transform your health and wellness & empower you to consistently make the right choices towards a healthier sustainable lifestyle. Program Includes: Twelve (12) 1-hour one-on-one sessions (virtual or in-person) – averaging one session every other week over the course of 6 months Unlimited texting/email contact to address day-to-day questions or concerns Six (6) 1 hour private yoga sessions Weekly emails containing suggested ideas, homework exercises practices to introduce self-care and mindfulness into your daily/weekly schedule One (1) 1-hour meal prep cooking lesson OR One (1) 1-hour grocery store tour Bi-weekly recipe recommendations (3-5 recipes based on your dietary needs as discussed in initial consultation) Bi-weekly journaling prompts to explore shifting internal negativity or self-doubt and empowering change and authenticity An introduction to meditation practices and developing a daily mindfulness/sadhana practice that fits into your morning/evening routine Self-care kit that includes small items to encourage you on your journey to better health Cost: $2,200 (one time payment at beginning of program OR 5 monthly payments of $440) https://www.stacyjhealthcoach.com/add-ons daily 0.75 2020-04-17 https://images.squarespace-cdn.com/content/v1/5dcc7b7afdd3b47728f5bcbf/1582134946473-7OFNK00R32KRI5PQEDCH/6F14A37C-2ACB-46F8-952E-D68C89201DC8.jpg /add-ons https://images.squarespace-cdn.com/content/v1/5dcc7b7afdd3b47728f5bcbf/1586279085784-YTFVNFDKY2YZ6VK9QF5I/BerriesAtTheMarket.jpg /add-ons https://images.squarespace-cdn.com/content/v1/5dcc7b7afdd3b47728f5bcbf/1585943361873-YSO9MI7KIV1C7CF6T8ZZ/FeetontheMat.jpg /add-ons https://images.squarespace-cdn.com/content/v1/5dcc7b7afdd3b47728f5bcbf/1586278856890-BWHFSEKSRZUTLG1IPV0R/KeepRight.jpg /add-ons https://www.stacyjhealthcoach.com/recipes daily 0.75 2021-02-15 https://images.squarespace-cdn.com/content/v1/5dcc7b7afdd3b47728f5bcbf/1611615294714-4FQXLRYOVT5PYYQ95M9K/LentilStew.jpeg Recipes Lentil Stew https://images.squarespace-cdn.com/content/v1/5dcc7b7afdd3b47728f5bcbf/1613415171866-4TCZ84TSGZX8327Q5HNL/Mushroom+%26+Spinach+Stuffed+Sweet+Potatoes Recipes Mushroom & Spinach Stuffed Sweet Potatoes https://images.squarespace-cdn.com/content/v1/5dcc7b7afdd3b47728f5bcbf/1613416418495-DNB61LVTIUB4QQCIU1AD/CreamyChickenSpinachArtichokeDip.jpg Recipes Creamy Chicken Artichoke Dip (Whole30) https://images.squarespace-cdn.com/content/v1/5dcc7b7afdd3b47728f5bcbf/1611607506894-CQTLZR2G339ZZXEI05M2/image-asset.jpeg Recipes Southwest Sheetpan Veggies https://www.stacyjhealthcoach.com/southwest-sheetpanveggies daily 0.75 2021-01-25 https://images.squarespace-cdn.com/content/v1/5dcc7b7afdd3b47728f5bcbf/1611608852966-ULAB79NQO84UBPWKBUG5/SouthwestSheetpanVeggies.jpeg Southwest Sheetpan Veggies - INGREDIENTS 2-3 medium-sized sweet potatoes (washed, peeled & cubed) 2 Tbsp EVOO 1-2 medium-sized zucchini (washed & quartered) 1 red bell pepper (washed & chopped) 1 yellow onion (chopped) 1 cup fresh or frozen corn kernels 1 can (15.5 oz) black beans (drained & rinsed) Garlic powder, onion powder, ground cumin, salt & pepper (all to taste) Optional Add-ons: chopped cilantro, salsa, sliced avocado, shredded cheese (omit if vegan), dairy or non-dairy sour cream, hot sauce https://www.stacyjhealthcoach.com/lentil-stew daily 0.75 2021-01-25 https://images.squarespace-cdn.com/content/v1/5dcc7b7afdd3b47728f5bcbf/1611613885245-VB8T7AYGLCLSP7MSD8L4/LentilStew.jpeg Lentil Stew - INGREDIENTS 2 Tbsp. EVOO 1 yellow onion, chopped 4 cloves garlic, minced 4 carrots (peeled & chopped into small rounds) 4 stalks celery (diced) 2 lbs. potatoes (peeled & cubed) 1 cup brown lentils 1 tsp dried rosemary ½ tsp dried thyme 2 Tbsp. Dijon mustard 1½ Tbsp coconut aminos (or soy sauce if you prefer) 1 Tbsp. brown sugar 6 cups vegetable broth 1 cup frozen peas https://www.stacyjhealthcoach.com/chicken-artichokedip daily 0.75 2021-01-25 https://images.squarespace-cdn.com/content/v1/5dcc7b7afdd3b47728f5bcbf/1611616791319-0WFHZ2LJF2Y57M38QA6L/CreamyChickenSpinachArtichokeDip.jpeg Chicken Artichoke Dip - INGREDIENTS 1 lb. boneless skinless organic chicken breast 1 Tbsp EVOO or avocado oil 1 Tbsp organic ghee or coconut oil 1 medium onion (chopped) 3-4 cloves garlic (finely chopped) 10 oz. fresh baby spinach 14 oz. can artichoke hearts, drained and chopped (check label for Whole30 compliance) 2/3 cup coconut cream (canned) ½ cup mayonnaise (Whole30/Paleo friendly - I use Primal Foods Avocado Oil mayo) 1 Tbsp lemon juice 3 Tbsp nutritional yeast (ADDS CHEESY FLAVOR) Salt/Pepper to taste https://www.stacyjhealthcoach.com/newsletter-signup daily 0.75 2021-01-27 https://www.stacyjhealthcoach.com/stuffed-sweetpotatoes daily 0.75 2021-02-15 https://images.squarespace-cdn.com/content/v1/5dcc7b7afdd3b47728f5bcbf/1613413973007-JNY3RAMYSH6VKU802RSW/StuffedSweets1.jpg Stuffed Sweet Potatoes - INGREDIENTS 4 medium sized sweet potatoes (washed & dried) 4 Tbsp avocado oil, divided 2-3 cloves garlic, minced 16 oz Crimini mushrooms, sliced in quarters 3 handfuls spinach ½ medium red onion, chopped small 1 handful microgreens 1 lemon, juiced ½ tsp paprika Cayenne, to taste Salt/pepper, to taste