Vicki Tichenor
Health, Wellness and Life Coach
The Health Coach Institute
I helpII help
Why did I become a Health, Wellness and Life Coach, you ask?
As a young elementary/middle school aged girl, I suffered from a poor self-body image. I was taller and heavier than most other girls my age and I was very self-conscious about it. I did not understand food and how it worked for my body at all. I wanted to shrink so that I would look like others, so I rationed portions of a sweet or a carb not realizing that what I really needed was protein! Over time, I became very thin and I felt sick. My family and friends became increasingly concerned about my well-being, and that was my wake-up call. Slowly, I learned that I needed more food and healthy food! Eventually, I started to feel better and began to make the connection between nutrition, energy, mood, and weight! Actually, I was surprised at how much food I could eat and not gain weight when making better choices. People noticed me more and gave me compliments on how healthy I looked and how nice my skin and hair looked. I learned to embrace these compliments over the ones where people said, " you're so skinny."
My body image problem slowly improved. It was a process though! In high school, I got a job at a fitness studio way before going to a gym was COOL. Throughout college I worked as a Fitness instructor and Aerobics instructor. I began running too. When I started running I could only run a few blocks! With the right nutrition, training program, and energy level I was able to complete the Dallas White Rock Half and Full Marathons and numerous other Fun Runs. It’s been quite a few years now and I am still running.
After many years of marriage, I had slowly accumulated a few extra pounds and I wanted to keep my cholesterol in check too, so I joined Weight Watchers. In 2009 I went to work for Weight Watchers as a meeting room Leader/Facilitator and Online Chat Coach. During my 8 years with Weight Watchers I helped many women and men reach their weight loss goals. I believe that I can accomplish much greater lifelong results on a personal level. Also, much more goes into losing weight and feeling great than just a diet. My coaching does not involve deprivation and calorie counting. It is a holistic approach in honoring yourself and developing healthy lifestyle habits in order to have the very best health, physically, mentally and spiritually! !
My husband and I have two daughters in college. As a family we enjoy swimming, hiking, skiing, fishing, archery, golf and just about anything that involves being outside. I also walk, run and play on a tennis league . Because of my own story regarding weight, health and food, and the incredible reward in helping others to transform their lives, my passion now is to help coach people to make choices in alignment with their health goals so they can look and feel their absolute personal best. After all, your health is your GREATEST ASSET! Are you ready?
What do i have to offer you!
I give people the knowledge and skills they can use in everyday life that will help them holistically lose weight (without deprivation ), de-stress, increase their energy and transform their body!
With the relentless demands of work and life responsibilities, what we are doing to try to change our bodies and manage stress is no longer working. Sometimes we don’t know what to do to change or improve, but more often it’s that we’re stuck in a rut that’s difficult to break out of. Our behavior occurs out of habit, either unconsciously or in reaction to external demands 95% of the time.
That’s why we struggle to make changes that last. Even when the need for change is obvious and our intentions are strong, we often fall short.
Did you know that 98% of all dieters gain the weight back, and that the average person makes a weight loss resolution at least ten separate times without success? Why is that? It’s because they don’t have the support or accountability. So people default to their set habits, even when they know those habits make them feel lousy.
This dysfunctional cycle typically continues to get worse.
Health Coaches like me come in, to provide the right SYSTEM, SUPPORT and ACCOUNTABILITY so you can - finally - make a total wellness transformation. The mind is connected to the body in a powerful way, and they cannot be separated. Health, Wellness and Life coaching easily brings together that connection and the results are transformation and life-changing.
So here’s what I’ve got for you…. I would like to gift you and or someone you know a one hour-long “Wellness Discovery” session.
In your Wellness Discovery session you will learn:
• What’s been stopping you, slowing you down or keeping you from having the body and the quality of life you want
• A powerful vision for your Transformation, and what it will mean for you and for your life
• Which foods and lifestyle habits are bringing you down...and what to do about it
• A step-by-step plan to establish a Total Wellness Transformation in 90 days or less
*This a great opportunity to see what I could do for you and what it would be like to work with me as your Coach. Check out what I have to offer you in the videos below.
If you or someone you love is ready for a change and could benefit from losing weight, reducing stress, gaining energy, and transforming their body for an enhanced quality of life, then book a Wellness Discovery Session with me now.
These sessions are a $97 value, and are currently complimentary! They are 1 hour focused entirely on YOU and how you can meet your health and wellness goals! You can schedule a session in the appointment section. Along with your Wellness Session I will also gift you a free e-book of, “How to Lose Weight When Nothing Else is Working."
Now is your time to look and feel fabulous! Don't put it off. You deserve to live your best life now not later!
I look forward to sharing a session with you soon.
To your best HEALTH!
Vicki
“LOVE YOUR BODY LOVE YOUR LIFE”
The Connection Between Sleep and Weight Loss-Mag and Vicki
Client Reviews
“B, B & W LLC
Re: Testimonial for Wellness 365 Personal Coaching/Vicki Tichenor
”I am currently being coached by Vicki Tichenor, a certified Health and Wellness Coach. It has been simply life changing for me. Prior to beginning with Vicki, I was some 60 lbs. overweight and had not exercised in years. Simply put, I had become pot-bellied and out of shape. To-date, I have lost over 52 pounds and COULD NOT have done this without the help of Vicki!
As she has taught me and continues to teach me, eating and diet is not a fixed regiment, but a thoughtful lifestyle of learned habits. Vicki is your accountability partner (so critical in the weight loss process). She personally understands the struggle of losing weight and becoming fit - but knows and teaches that weight loss doesn’t happen overnight and the forming of new habits takes time, self-understanding, patience, and encouragement through the ups and downs of the process.
It takes personal commitment, but I have found over the years that sheer willpower and calorie counting are not enough. The undergirding of that “commitment” is where Vicki comes in - she not only gives you the necessary tools for losing weight and getting fit, but helps you to understand why you feel the way you do about eating.
I have found through Vicki that “understanding”, not simply doing, is the key to keeping my commitment and staying the course - as “commitment” ultimately becomes good habits and a way of life!
To say I would wholeheartedly recommend Vicki and her program to anyone would be an understatement. I promise you it will be one of the best things you’ve ever done for yourself and your family”
”
“The journey to improving mind, body and soul can be challenging; doing this with the support and encouragement of Vicki has been a pleasure and a privilege! Vicki has a heart for people and their health and well-being. Her wisdom and techniques to guide me through the 12 week journey kept me on track; even with occasional setbacks, I felt empowered to continue and stay positive! The simple and straightforward guidance Vicki provided will last far beyond the completion of our journey. I am grateful to her for not only sharing this experience with me, but for being a lovely and positive influence in my life.”
“Vicki is an amazing health coach that takes the time to listen and work with you in an effort to make subtle changes that support a healthy lifestyle. From finding the best snacks to have on hand to developing a workout routine that fits your busy schedule, she guides you, supports you and keeps you focused on your mental, physical and health goals. Thank you for not only helping me lose weight, but also helping me develop a healthy balance in my life!”
“I've been working with Vicki for over a year now as health coaches and I can honestly say I know her work ethic, her values and beliefs as well as the results she has achieved for literally hundreds of clients. Vicki has helped them not only lose weight but more importantly, keep it off! She has helped both men and women develop the habits, mindset and strategies to live a healthier life! Thank you for being a part of my life, Vicki!”
“When I began my journey with Vicki I didn’t expect to learn things about myself I hadn’t thought about before! It was the best decision for me to have a health coach like Vicki! I reached my weight loss goal during our 12 week session. Most importantly I learned the that doing something each day, moving my body ,helps to keep me healthier!”
Thank you Vicki!
Sharing a recent testimonial. This is why I do what I do! It is so rewarding to have a part in helping people to change and improve their life! I so enjoyed working with this amazing client. 3/2020
“I had the opportunity to work with Vicki on her 12 week program and am so glad that I invested in myself on this. Going into this program, my eating habits were awful. I’ve tried every diet there is, to the point of being afraid of most foods whether they had too many carbs or perhaps just in some “bad” list I had read or heard about. Vicki helped me stop fearing foods and learning how to eat all over again! And to enjoy it! I lost 16 pounds too! We worked on other areas of my life as well, all helping me feel better and be more confident. There are truly so many benefits to her coaching. I highly recommend!”
“My experience with Vicki has been - and still is - inspiring, encouraging, and effective. To grow personally and professionally it is ALWAYS important to invest in ourselves. We all know this already. My participation with Vicki is definitely time and money well spent”!
Thanks, Vicki!
“I hired Vicki as my wellness coach in January of this year. During my 90 day challenge I not only reached my goal but Vicki taught me so much more. Vicki’s plan is a holistic approach to health and well being. She will help you get the weight off but also teach you about good nutrition, (not all calories are created equal) taking care of your body, mind and soul.
As a former Weight Watchers leader for many years along with her training in health and wellness, Vicki has the experience you want in a wellness coach. She is dedicated in helping you reach your goal. She is not a cookie cutter coach. If one approach isn’t working or getting you the results, she’ll offer another until she finds the right approach for success that will work for you. Her weekly session notes are thorough and individually planned for you. They are an excellent source to keeping you on track during the week. Vicki will teach you healthy habits for life, ones you can rely on for successful maintenance to keep the weight off and live healthy and productively. I highly recommend Vicki as your Wellness 365 Personal Coach”
”
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NEWSLETTERS
Wellness 365 Personal Coaching with Vicki Tichenor
Certified Health and Life Coach
Modere Social Marketer
Gut health is the key to your overall well-being.
Hi Friends,
I am writing this on Wednesday, March 17th on St. Patrick’s Day. Do you know what the meaning of this day really is? It is a cultural and religious celebration held on the traditional death date of Saint Patrick, the foremost patron saint of Ireland. Some of the festivities include wearing the color green, shamrocks, leprechauns, and drinking Irish beer and whiskey.
The color green symbolizes the Irish flag and Irish nationalism. The shamrock represents the Holy Trinity. Since Leprechauns are green, one of the reasons you would wear green is so you don’t get pinched! Apparently, wearing green makes you invisible to leprechauns, which like to pinch anyone they can SEE! The drinking is because on this day the Lenten food and alcohol restrictions were temporarily lifted, thus beer and whiskey are exempt. I personally have had a few green beers on St. Patrick’s day, but truly did not fully understand the celebration. I bet I am not alone on that. So, I thought I would give you all a small bit of education on why we actually have and celebrate this Christian holiday. Please see my Irish Blessing Below!
The true subject of this health and wellness email is about GUT HEALTH! Many don’t like to talk about this or even really think about it, but the fact is numerous studies over the past 20 years have demonstrated links between gut health and the immune system, mood, mental health, autoimmune diseases, endocrine disorders, skin conditions and yes even cancer.
In the past, our digestive system was considered a “simple” body system. However, it’s nowhere near simple. Have you ever heard of the term, “gut microbiome?” Did you know that your microbiome is 100 percent totally unique to YOU! Your microbiome specifically refers to the microorganisms living in your intestines. A person has 300-500 different species of bacteria in their digestive tract. Some are harmful to us, but most are incredibly beneficial and even necessary to a healthy body.
It is important to have a wide variety of good gut bacteria and flora for good health. According to Dr. E. M. Quigley’s study on gut bacteria in the Journal of Gastroenterology and Hepatology, these good bacteria can enhance immunity (very important now for sure), improve symptoms of depression, help combat obesity, and provide numerous other benefits. WOW!
In reference to an article written and posted in Healthline magazine here are seven common signs of an unhealthy gut.
Upset stomach - Gas, bloating, constipation, heartburn, diarrhea. Overall, difficulty in processing food.
A high-sugar and processed food diet - Decreases good bacteria and can cause increased sugar cravings and body inflammation. It can also be a pre-cursor to many diseases.
Unintentional weight changes - An unbalanced gut can impair your body’s ability to absorb nutrients, regulate blood sugar, and store fat. Weight loss could be caused by small intestinal bacterial overgrowth, while weight gain may be caused by insulin resistance or the urge to overeat due to decreased nutrient absorption.
Sleep disturbances or constant fatigue - Insomia or poor sleep can lead to chronic fatigue. Also, serotonin a hormone that affects mood and sleep, is produced in the gut. So damage can impair your ability to sleep well. Did you know that sleep disturbances have also been linked to a risk for Fibromyalgia??
Skin irritations - Eczema and others can be related to inflammation in the gut caused by a poor diet or food allergies which may be “leaking” certain proteins into the body, which can in turn irritate your skin. By the way, skin is the largest organ of your body!
Autoimmune conditions - An unhealthy gut may increase systemic inflammation and alter proper functioning of the immune system. This can lead to autoimmune disease, where the body attacks itself rather than harmful invaders.
Food intolerances - These are the result of difficulty digesting certain foods (this is different than a food allergy which is caused by an immune system reaction to certain foods).
I don’t know about you guys, but I want to say NO to all of the above and do what I can to maintain healthy gut flora.
According to the same article, here are seven things you can do for good gut health.
Lower your stress levels - You do know that stress is known as the “silent killer?” That is because so much of the impact on our body from it we are unaware of until it’s too late. Chronic high levels of stress are hard on your whole body including your gut. There are many ways to lower stress, but becoming aware of it is the first key. Try meditation, walking, a massage, spending time with family and friends, diffusing essential oils, decreasing caffeine, laughing more, practicing gratitude, exercise - Yep! , and having a pet!
Get enough sleep - Most people need 7-8 hours of uninterrupted sleep per night.
Eat slowly - Chewing each bite of food and swallowing it, before you put in another bite. In general eating slower can help promote full food digestion and absorption of nutrients which translates into more energy, among many other things.
Stay hydrated - This one is really a no-brainer. Water has a beneficial effect on the mucosal lining of the intestines and on aiding the balance of good bacteria. Are you getting your 8 full glasses or 64 ounces of water per day??
Adding a prebiotic or probiotic supplement to your diet - Prebiotics provide “food” meant to promote the growth of beneficial bacteria, while probiotics are live good bacteria. Not all supplements are created equally and it’s best to check with your physician to ensure the best one for you.
If you notice a food intolerance, deal with it - Eliminate common trigger foods to see if your symptoms improve.
Eat healthy and quality food - Get rid of processed, high sugar, and high fat foods. Add plenty of plant-based foods and lean protein. A diet high in fiber has been shown to contribute tremendously to a healthy gut microbiome.
So there you have it! Your gut is where it all starts and it’s so important that you keep it as healthy as possible.
Here are a few foods to consider for great gut health too.
High fiber such as legumes, beans, peas, oats, bananas, berries, asparagus, and leeks.
Garlic and onion - I know these don’t give us the best breath, buuuttttt….
Fermented foods such as kimchi, sauerkraut, yogurt, tempeh, miso and kefir.
Collagen-boosting foods such as bone broth, salmon, mushrooms, good dairy and certain meats. Y’all already know I am in LOVE with the benefits of “good collagen” and boosting my own collagen production.
Recently Modere, the company that I purchase my supplements from and have incorporated into my coaching practice, released a new product for gut health. It is a Pre-, Pro-, and Post-Biotic. WOW! My husband and I are in the process of trying it out and I will share our results soon. I have many testimonials from others that have been on this product for awhile now that I can share with you if interested. Axis Trebiotic is a one of a kind because it includes all three biotics. See the pictures below. I could carry on and continue to share what exactly the Pre-Pro-Post benefits are, but that is another article worth of information.
You do not have to be a coaching client to take advantage of the fabulous supplements and other products that Modere has to offer. My family and I use many of their products and we haven’t found a one that we did not LOVE yet. This is exactly why I decided to incorporate them into my practice. All of their products are CLEAN and NON-TOXIC and most are made from ingredients right here in the USA.
If you are interested in learning more about the Modere products please contact me. I’m happy to share with you so that you can also enjoy a healthy and clean living life. You can also go directly to my link below for information AND *If you become one of my first-time customers and use the link below you can get an additional $10 off. YAY!
https://www.modere.com/?referralCode=9952754
Also, if you are serious about improving your health from the inside out, physically, mentally, emotionally, and spiritually, and need some additional help and accountability, I can help you step into the life you know you really want! The benefits of having a Coach can make the difference between your success or not. If you’re curious, sign up for a one-hour complimentary Wellness Session with me and find out how coaching works, what it can do for you, and how you can achieve your health and life goals. It’s so worth it and may be easier than you thing!
*I offer 3 and 6-month Coaching packages in both Health and Life, and Tune-up sessions for my past clients.
Your Health is Not an Expense, it is an Investment. If you make the investment now you may be able to avoid the expense later down the road. Commit to being a better you and invest in yourself.
Until next time,
Vicki T.
Health and Life Coach
Modere Social Marketer
P.S. Please share this newsletter with others that you think might benefit. Also, the option to sign up for my newsletter is on my website.
Your Health is Your Greatest Wealth!
Be Healthy
Be Strong
Be Brave
Be Kind
Be Pretty
I received these today from a friend and referral partner of mine. Thank you Cindy H. Don’t forget your Green!
LOTS OF LOVE TO YOU ALL AND BY THE WAY YOU ARE BEAUTIFUL!
Love your Body, Love your Life-You are WORTH it!
Click for a Complimentary Wellness Discovery Session
Wellness 365 Personal Coaching, LLC, Houston, TX, USA
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Happy 2021 From Wellness 365 Personal Coaching with Vicki Tichenor
Certified Health and Life Coach
Modere Social Marketer
The difference between this time and all of the others when you didn’t meet your health goals just might be having a Coach.
Hi Friends,
Happy 2021! I know we are ALL facing challenges even though we have said goodbye to 2020. Ask yourself this question. Do challenges in life really ever stop? That would be a NO. This is why it is so important to have the tools to navigate challenges ALL of the time. Every day it’s going to be something. Food never solves anything or fills any void for the long term. Learning to manage our relationship with it, is very important for our overall health.
So today, our topic will be around, “Mindful Eating.”
You should think about food as fuel and nourishment. This doesn’t mean that it has to be yucky or non-tasty. Actually it can be quite YUMMY, so much so that we never really feel like we are missing out. Eating healthy and mindfully does not mean deprivation.
So if you eat junk and fast food to satisfy cravings or overeat in general because of stress, emotions, or lack of mindfulness, here are 6 ways you can tell when you’re eating mindlessly or mindfully. Awareness is the first step!
MINDLESS Eating
- Eating past full and ignoring your body’s signals
- Eating when emotions tell us to eat instead of when we are truly hungry
- Eating alone, at random times and places
- Eating foods that are emotionally comforting (usually sweets or saltys)
- Eating while multitasking
- Considering a meal an end product with no consideration of it beyond the packaging
MINDFUL Eating
- Listening to your body and stopping eating a little before becoming totally full
- Eating when our bodies tell us to eat (physical symptoms)
- Eating with others, at set times and places
- Eating foods that are nutritionally healthy
- When eating, you are only eating
- Considering where food comes from and all the elements involved that brought it to you
*Mindful eating can actually be a very effective weight-loss tool if you follow through with it. Remember in my last newsletter I said, “What you think about and act on is what you will become.” Commit to practicing mindful eating. Doing it will help you more than you can imagine.
Recently I started incorporating the use of Modere Health and Wellness products into my Coaching practice. Results are starting to come in! My customers are so excited about experiencing the benefits of a couple of products in particular (they are pictured below). You do not have to be a coaching client to take advantage of these amazing products. Here is what people are saying about the Liquid Biocell Collagen.
“When I rolled my ankle my Dr. said the reason why I didn’t totally break it is that I have strong joints, bones, and connective tissue. Also, my Dr. is impressed with my recovery time. I believe that taking the Biocell played a big part in me not breaking my ankle and in a shorter recovery time.”
“I am noticing that my skin is improving in many ways and I have fewer overall aches and pains.”
“I feel less stiffness in my body and my overall reflexes are faster.”
WOW! Friends, this Biocell is a very effective and safe product to take for better and slower aging etc! It is award-winning and multi-patented. So many people don’t want to exercise or move more because they HURT! Taking this product can change all that for you. *It is much easier to lose weight and keep it off if you can move more without aches, pain, and stiffness. It sure changed things for me!
Here is a link to a video to learn more about Liquid Biocell Collagen:
https://www.facebook.com/iamjustinprince.vm/videos/10218135905041688/
I currently have several customers that just started The Modere Lean Body Restart 2021 challenge (which includes using the Trim product), and results from that will be shared in my next newsletter.
Here is a link to a video to learn more about Trim:
Biocell when paired with Trim which consists of CLA-conjugated linoleic acid, derived from plants, and the Collagen Matrix, studies have shown significant results. Trim is a fat blocker, it inhibits fat storage and improves muscle tone. The Biocell helps you maintain that tone, by keeping your joints and connective tissue lubricated with collagen and it is wonderful for your, skin, hair, nails, gums, eyes, and overall anti-aging
*If you become one of my first-time customers you can get an additional $10 off. YAY!
If you want more information on the products please email me back. Or you may go directly to my link below for information and get your $10 discount.
https://www.modere.com/?referralCode=9952754
If you are serious about living clean and improving your health from the inside out, physically, mentally, emotionally, and spiritually, and need some additional help and accountability, I can help you step into the life you know you really want! Sign up for a one-hour complimentary Wellness Session with me and find out how coaching works, what it can do for you, and how you can achieve your health and life goals.
*I offer 3 and 6-month Coaching packages in both Health and Life and Tune-up sessions for my past clients.
Commit to being a better you and invest in yourself because - YOUR HEALTH IS YOUR GREATEST WEALTH!
Until next time,
Vicki T.
Health and Life Coach
Modere Social Marketer
P.S. Please share this newsletter with others that you think might benefit. Also, the option to sign up for my newsletter is on my website.
Foods that are processed and have high sugar content have Zero nutritional value. Stay off of the blood sugar roller coaster and reduce cravings by avoiding them.
TIP: Chew the first bite completely and swallow it before you take another.
Be A Healthier You and Live Longer Doing All The Things You Enjoy!
Love your Body, Love your Life-You are WORTH it!
Click for a Complimentary Wellness Discovery Session
Wellness 365 Personal Coaching, LLC, Houston, TX, USA
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NEWSLETTERS 2020
December
Merry Christmas From Wellness 365 Personal Coaching with Vicki Tichenor
Certified Health and Life Coach
Modere Social Marketer
Progression over Perfection
Hi Everyone,
The Christmas season and a new year are upon us. With all of the shutdowns and less activity in general, not to mention the stressors we have had-well suffice it to say it’s been a challenging year for all of us. 2021 is coming soon. Will you be a better YOU next year? Yes, Yes you will!!!! What you think and act on is what you will become. Commit to being a better you and invest in yourself.
In my last couple of newsletters, I told you I have started incorporating the use of Modere Health and Wellness products into my Coaching practice. I hope to have some great results to share with you soon! You do not have to be a coaching client to take advantage of these amazing products. So to help you make that commitment of being a better YOU, I would like to make you aware of a great sale that Modere is having and it starts TOMORROW-DECEMBER 15TH AT 7 PM CST.
The Modere Lean Body System will be on a limited-time promotion offering $10 savings on many of our Lean and fitness collections.** Order within the first 48 hours of the promotion and you’ll also receive a FREE product!*
Free Product in the USA: Trim Chocolate Singles (15ct) – a $59.99 value-WOW!
Offer valid December 15th 7 pm CST through December 17th 12:59 pm CST. While supplies last. Excludes existing SmartShip orders. Limit 1 free gift per account. Free gift subject to change. (So order early if you want the Trim gift offered)
** $10 offer valid through December 31 at 12:59 PM CST. While supplies last. Excludes existing SmartShip orders.
Which collections are eligible for the promotion?
Lean Body System (all available Trim flavors)
· Logiq + Trim Collections
· Lean Body + Go Collections
· Trim + Logiq Collections
· Trim + Liquid BioCell Collections
*In addition, if you become one of my first-time customers you can ALSO get an additional $10 off. YAY!
*Also, if you purchase a Lean Body System then you are eligible to join the Lean 30 Facebook group and challenge! In this group, you will find information sharing and results, recipes, exercise routines, motivation, and inspiration to meet your goals.
Here is a bit about Modere products and what they have done for me. Their signature products are Liquid Biocell Collagen which consists of their patented Collagen Matrix. When paired with Trim which consists of CLA-conjugated linoleic acid, derived from plants, and the Collagen Matrix, studies have shown significant results. Trim is a fat blocker, it inhibits fat storage and improves muscle tone. The Biocell helps you maintain that tone, by keeping your joints and connective tissue lubricated with collagen and it is wonderful for your, skin, hair, nails, gums, eyes, and overall anti-aging. Did I mention that for two years I didn’t run any distances due to pain and stiffness in my knees? Now, thanks to the Biocell, I can run again! GAME CHANGER for ME and it could be for YOU!
Note: it is much easier to lose weight and keep it off if you can move more without aches, pain, and stiffness.
Here is a link to a video to learn more about Liquid Biocell Collagen:
https://www.facebook.com/iamjustinprince.vm/videos/10218135905041688/
Here is a link to a video to learn more about The Lean Body System:
https://www.facebook.com/1010101177/videos/10218134243400148/
If you want more information on the products please email me back. If you want to order, go to my link below and it will automatically give you $10 off your first order as a new customer.
https://www.modere.com/?referralCode=9952754
If you are serious about living clean and improving your health from the inside out, physically, mentally, emotionally, and spiritually and need some additional help and accountability, I can help you step into the life you know you really want! Life is too short to be dissatisfied. Be All That You Can Be! You deserve it and those around you deserve it too.
If you are curious about what it will take to create your BEST life, consider spending one hour with me discussing how you can achieve your health and life goals. You are worth the investment. It’s like everything else, the more you put into it the more you will get in return.
*I offer 6 and 12 session Coaching packages in both Health and Life and I offer Tune-up sessions for my past clients.
YOUR HEALTH IS YOUR GREATEST WEALTH.
Merry Christmas and Happy New Year!
Until next time,
Vicki T.
Health and Life Coach
Modere Social Marketer
P.S. Please share this newsletter with others that you think might benefit. Also, the option to sign up for my newsletter is on my website.
Love your Body, Love your Life-You are WORTH it!
Sign up for your one-hour Wellness session by clicking below.
Click for a Complimentary Wellness Discovery Session
Having fun with Gingerbread houses and dressing up for a Christmas party!
FB: @wellness365coaching
Email: svtich@me.com
July
Hello Friends,
There’s no question we’re in the midst of a worldwide anxiety epidemic. According to the World Health Organization, 1 in 13 people globally suffer from anxiety. In the U.S. alone, nearly 40 million people experience an anxiety disorder in a given year. Of those 40 million, approximately two-thirds are women and 8% are children and teenagers. So it comes as no surprise that many of those struggling with anxiety are looking for support and treatment—including how to reduce anxiety naturally.
Everyone experiences stress and anxiety at some point in life, but for too many people it’s becoming the norm. When I was in my 20’s I suffered from panic attacks. I had no idea what was wrong with me and many times I thought I was dying or going crazy. “VERY SCARY!” Can you even imagine?? Very fortunately for me, I found a great Dr. that immediately diagnosed me and gave me a low dose of medicine, and within a few weeks/months I was sooooooo much better.
With healthy food, a fitness plan, and with the development of a positive mindset I haven’t suffered a panic attack in a very long time. It was a recovery process both mentally and physically as with any other type of illness or injury. With consistency in healthy lifestyle habits, I was able to overcome it.
Should you happen to be one of those in the statistics I listed above, I get what you are going through. Know that there is help out there and you can address the problem BEFORE it becomes chronic and negatively impacts your life.
What Exactly is Anxiety?
In simple terms, anxiety is how your body reacts to stress, and it can present with both physical and psychological features. The feeling of anxiety is thought to originate in the amygdala part of the brain that controls many intense emotional responses. Anxiety is your normal, built-in, biological mechanism to your body on high alert and prepares you to fight a perceived crisis. However, your body doesn’t know the difference between perceived and real threats. Most of the time our anxiety is not the result of a “real life-threatening issue.” Thus, anxiety and stress left unattended and allowed to fester can damage your mental and physical health.
Common Signs/Symptoms of Anxiety:
Depression
Extreme fatigue
Panic attacks
Increased blood pressure
A sense of doom
Muscle aches and pains
Headaches
Lightheadedness/dizziness
Irritability
Frequent urination
Pounding heart
Shaking
Breathing Problems
Change in appetite
Loss of libido
Trouble sleeping
Common Stressors Linked To Anxiety
Anxiety triggers can, of course, be very individualized. But generally speaking, these are some of the most common stressors linked to anxiety:
Moving
Starting a new job or changing schools
College preparation
Job dissatisfaction, overwhelm, or misalignment
Toxic workplace relationships
Traumatic family relationships
Financial insecurity
Having an injury or illness
Having a friend or family member who is injured or ill
The death of a family member or friend
Getting married or going through a divorce
Having a baby
Many of us are experiencing more of these common stressors than usual due to the virus and its fallout. For people suffering already from an anxiety disorder, they may feel intense or excessive anxiety, worry, fear, or other upsetting emotions as a result of everyday situations. This can result in frequent alarming panic/anxiety attacks. For these individuals, it is best to be evaluated by a professional to determine if medical treatment is needed.
How To Reduce Stress and Anxiety
Stress and anxiety can often be helped with a combination of natural remedies, including diet, exercise, rest, mindfulness, and self-care. Some natural remedies for anxiety I recommend include:
Exercising
Spending time outside (see my pic below)
Gardening
Meditating
Doing yoga
Practicing deep breathing
Acupuncture
Aromatherapy
Massage
Getting enough sleep
Limiting alcohol and caffeine intake
Spending time planning and prioritizing
Journaling
Connecting with others (even virtually)
Seeking the support of a Health Coach, therapist, or counselor
How a Health Coach Can Help With Tackling Anxiety
If you’ve been struggling with anxiety, a Health Coach can be a fantastic resource and support. A Health Coach can suggest techniques, tools, and strategies that can help you ease anxiety specific to your goals and lifestyle, and can also work with you to identify what’s causing your anxiety in the first place.
More Tips:
Tip #1: “Don’t kill the messenger.” Instead of focusing on eliminating the symptoms, appreciate the emotions you’re feeling and your body’s discomfort. Don’t see them as something negative to get rid of, or something to be ashamed of or embarrassed by. If you keep killing the messenger without getting the important message, the messengers will keep coming back louder and louder, until you take the message. Be smart, simply thank the messenger and take the message.
Tip #2: “Instead of letting your reality lead your imagination, let your imagination lead your reality.” When you’re faced with a stressful situation, visualize a more desirable outcome. For example, let’s say you’re stuck in traffic. You’re anxious and you start thinking, “I’m going to be late…My boss is going to be mad at me…My team is going to be disappointed…I’m keeping someone waiting and they’re going to be unhappy.” Imagining all of these negative consequences is what creates the anxiety you feel. Instead of imagining the worst-case scenario, try visualizing the opposite: “I’ll be just in time for work…Traffic will lighten in the next few minutes…My boss is in a good mood today and will be happy to see me…My team is so supportive and they’ll know exactly what to do without me…My friend is waiting patiently and will understand” These thoughts and visualizations can help to create a feeling of calm and inner peace despite the stressful situation you’re faced with.
Tip #3: “Focus on what you REALLY want.” This means getting super clear on what you want for yourself and your life and decluttering anything that’s “blurring” you from seeing that for yourself. This also means letting go of others’ opinions and expectations, and how you and your decisions will be perceived by them. You can’t change how others view you, but you can change how you view yourself and what actions you take to feel calm, fulfilled, and joyful.
Tip #4: “Let go of what you CANNOT control.” Focus on what you CAN control.
Don’t suffer in silence, there is help! Thank you for taking the time to read my newsletter! *YOUR HEALTH IS YOUR GREATEST WEALTH*
Until next time,
Vicki T.
Health, Wellness and Life Coach
Fishing is relaxing and fun. It’s very therapeutic even if you don’t catch a fish. LOL! Don’t lay on the couch and watch TV, get out there and enjoy God’s creation!
*I have some exciting new programs for new clients and past clients. If you would like to find out how you can meet your health and life goals working with me, or perhaps you are a past client that would like a ”Tune-Up” then a one-hour complimentary Wellness Session is for you. Let’s Talk.
Love your Body, Love your Life-You are WORTH it!
Schedule Your Wellness Session Here!
A recent testimonial from a fabulous client!
I had the opportunity to work with Vicki on her 12-week program and am so glad that I invested in myself on this. Going into this program, my eating habits were awful. I’ve tried every diet there is, to the point of being afraid of most foods whether they had too many carbs or perhaps just in some “bad” list I had read or heard about. Vicki helped me stop fearing foods and learning how to eat all over again….and to enjoy it! I lost 16 pounds too! We worked on other areas of my life as well, all helping me feel better and be more confident. There are truly so many benefits to her coaching. I highly recommend her!
Wellness 365 Personal Coaching, Houston, TX, USA
May
Hello Friends,
When we think of being “healthy”, we tend to think of things like working out regularly, eating a nutritious well-rounded diet, limiting alcohol, getting enough sleep, and avoiding harmful substances. Of course, not being sick is part of being healthy too.
These are all great, but we often overlook a critical piece of our health equation; self-care.
Self-care is a cornerstone of mental health and it deserves a regular sacred place in your life. Actually, your health and happiness depend on it.
Does it do any good to have a body that is in top shape but your mind is in constant chaos and you live in a state of stress and anxiety? All aspects of you, physical, mental, emotional, and spiritual need to be in sync with one another for you to function and feel optimal.
As businesses, restaurants, and activities begin to open and start up again are you finding that you are even busier than before the pandemic?
You’ve probably done the best you could just to get through things and come out a better person, and now you are finding that there is even more to do than before.
We have to clean more, wear masks, and take care of our kids while they are home all summer. Maybe we have to care for a loved one that cannot yet go to their daily care center. Perhaps your boss has asked you to do more now that things are going again, not to mention everything that comes with being the CEO of our own household. The list might seem endless.
However, even in the midst of the busyness and all the responsibilities you still need to make yourself a priority in order to stay healthy. This is even more important with COVID-19 still around, as we know, this virus tends to attack people with existing health issues and decreased immune systems more often.
If you don’t make yourself a priority, no one else will either. Everyone in your life will get what is leftover. They don’t get the best version of you, they get a lesser version. It’s just a fact that you cannot give away to others what you do not already have.
Self-care is an activity that we choose to engage in for our overall improvement in our well-being. What does that mean?
It means:
Reduced stress and anxiety
Increased energy
Improved productivity
Increased immunity
Greater patience
Greater resilience
Improved mood and emotional well-being
Improved physical health
Greater self-compassion and self-awareness
Greater ability to care for and be present for others
In the picture below, you see me and my husband are out for a motorcycle ride. This was a fun activity that I used to enjoy, but due to a scare on the bike when we suddenly hit a heavy sleet storm in AUGUST in the mountains, fear of riding had crept in. I didn’t even realize that fear was the real culprit. I had not been on a ride for several years and I had chalked it up to being too busy.
When I finally decided it was time for me to get back on the bike, oh my goodness I felt so FREE. It did me so much good (physically, mentally, and emotionally) to feel the wind, sunshine, and the outdoors rush all around me. I was so happy, and I had to ask myself, “why did I really wait so long?” That’s when I realized it wasn’t being busy that kept me from riding it was actually fear in disguise. I literally felt totally revived upon our return home.
What are some things that you would like to do that you haven’t done in a while? Think about what brings you pleasure, freedom, and joy, and go for it. Even if you are a little afraid, stretch out of your comfort zone. You’ll be very glad that you did.
There are 7 forms of Self-Care
Emotional - helps you connect with and work through your emotions.
Physical - for the health and well-being of your body.
Mental - for the health and well-being of your mind.
Social - nurtures your relationships with others.
Spiritual - nurtures your soul.
Practical - fulfills your core needs.
Professional - ensures your work-life/career is balanced and fulfilled.
It is important for your overall well-being to engage in all seven forms. That seems like a lot, but self-care does not have to be time consuming or expensive. There are many things you can do in 10 minutes or less and they don’t cost money. Google it for ideas!
Remember, it’s not selfish to put yourself first or to want more for yourself. It’s all about finding a balance in caring for yourself, others, and everything in your life. Don’t let others decide for you that they are first and you are second. You teach people how to treat you. Gently remind those that you must care for yourself first and that they will NOT be forgotten. Just like they ask you to do on an airplane - put your oxygen mask on first. Those around you will be very glad that you did.
Thank you for reading my newsletter, I hope you have found some encouragement and helpful reminders. May you enjoy the ritual of caring for YOU!
Until next time,
Vicki T.
Health, Wellness and Life Coach
Your Health is your Greatest Wealth!
*If you would like to find out how you can meet your health and life goals working with me, then a one-hour complimentary Wellness Session is for you. Let’s Talk.
Love your Body, Love your Life-You are WORTH it!
Schedule Your Wellness Session Here!
A recent testimonial from a fabulous client!
I had the opportunity to work with Vicki on her 12-week program and am so glad that I invested in myself on this. Going into this program, my eating habits were awful. I’ve tried every diet there is, to the point of being afraid of most foods whether they had too many carbs or perhaps just in some “bad” list I had read or heard about. Vicki helped me stop fearing foods and learning how to eat all over again! And to enjoy it! I lost 16 pounds too! We worked on other areas of my life as well, all helping me feel better and be more confident. There are truly so many benefits to her coaching. I highly recommend her!
Wellness 365 Personal Coaching, Houston, TX, USA
March
Hello Friends,
When I say the word “Stress”, what comes to mind? In the midst of what is going on in our world regarding the Corona Virus, how can we not feel stressed about something? Every single person is dealing with a struggle right now.
People have struggles all the time because life just deals us challenges constantly, but this time it’s different. Even still, we all have a choice in how we look at our circumstances and life. I am choosing to come out on the other side of this better than ever and I hope you will to.
I see many people doing wonderful things for others, working on projects, working on taking personal care of themselves and their family, focusing on the positive, connecting with others via the internet and working to improve their business and life in general. Are you one of those?
Or are you one of the ones, not taking care of yourself, over-eating, wasting to0 much time on social media and watching the news, binge watching TV shows, and engaging in negative self-talk?
You absolutely intuitively know which person will come out ahead when this is all over. Are you willing to do what you need to do to come out ahead? If so, now is the time for you to start working on you! If you think about it, most of us haven’t really ever had this much time, right? Everything in your life and the quality of your life begins with YOU (and of course God too), but you are the driver. You have to take care of yourself first before you can even start to give in service to others.
It’s ok to feel down and take time to process all that is happening, but then it’s time to start finding productive ways to navigate it. You are NOT alone. We are ALL in this together. However, not all of us will respond the same. How do you want to come out on the other side of this? Of course, you want to be the best version of you ever!
So, one of the first things you can address immediately is your stress level. I help people with a variety of lifestyle changes, new habits and techniques to manage stress, but here are a few that you can get started on today. Not only will they help you to get to the other side in much better shape mentally and physically, but they will also help you to navigate the day to day much better until this all over!
TIPS:
1. Fuel your body with healthy food and exercise consistently: If you suffer from emotional and stress eating I want you to know that you can change your relationship with food. Food never solves anything, it is only a temporary solution to fill a void. I can help you with this-don’t let it take you over right now in particular.
*I recognize that it’s a bit more challenging now to get your exercise in, but no excuses, you can find something. I’ve had to switch from tennis and jazzercise, to walking with my dog even more and riding a stationary bike. I listen to podcasts and Christian tunes while working out to increase my pleasure level. For exercise recovery and help in keeping my joints and connective tissue healthy I take Modere Biocell Sport Liquid Collagen and I use protein powder for energy when needed. If you are looking for a specific contact to purchase supplements from I have many! Please reach out to me and I can get you connected.
2. Get a good nights sleep: I know that may be easier said than done, but look up tips on how to sleep well and follow them-they work more often than not.
3. Get busy: A busy body and mind make a good recipe. Have a “to do” list everyday and get stuff done. Read a book. It feels so good!
4. Build your immunity: There are so many products that help with this, but for myself I use the basic approach of one good multi-vitamin along with vitamin C each day. Find the right products for you!
5. Stay connected with others: Call someone instead of sending a text, Skype, Facetime or Zoom with friends or business contacts.
6. Start a gratitude list or journal: This is something that always helps me put things into perspective.
There is so much more, but if you work to implement just these few things into your lifestyle you will come out of this time stronger than ever!
*If you or one of your family members are one of the people on the front lines working so hard to save and help others I want you to know that my family and I are MOST GRATEFUL! Thank you for your sacrifices to help all of us get through this virus chaos.
If you made it this far in my newsletter, thank you for reading it. I hope it helps add inspiration and encouragement to your day. If there is any way that I can be of service to you now please let me know.
Virtual hugs and love to each one of you.
Until next time, hopefully on the other side of this pandemic!
Vicki T.
Health, Wellness and Life Coach
*Check out my video on my Facebook page Wellness 365 Personal Coaching.
How I’m Surviving Self-Quarantine https://youtu.be/TIynb9kkBfM
The great outdoors, family time and a lovable pet are excellent stress relievers!
*If you would like to find out how you can meet your health and life goals working with me, then a one-hour complimentary Wellness Session is for you.
Love your Body, Love your Life-You are WORTH it!
Schedule Your Wellness Session Here!
Wellness 365 Personal Coaching, Houston, TX, USA
Happy 2020 Friends,
The first month of the year absolutely flew by. How are you doing with your new year goals so far? I hope that you have at least one goal around taking care of yourself! Did you know that February is American Heart Month? It stands to reason since it is the month of love, with Valentine’s day and all. On the first Friday of the month, February 7th, there will be a sea of red being worn to honor American Heart Month. Your heart is a very important and vital organ and it should be one of your goals to take care of and protect it along with the rest of your body.
Below you can see a few statistics regarding heart disease in women. They are very astounding and certainly are a good motivator for me to take care of myself. How about you? You can make healthy changes to lower your risk of developing heart disease. If you already have heart issues then controlling and preventing risk factors are key.
Here are some lifestyle changes that you can make to lower your risk:
-Watch your weight
-Don’t smoke and stay away from secondhand smoke
-Control your cholesterol and blood pressure
-Drink alcohol in moderation (Yep that means wine too)
-Be active and eat healthy
These lifestyle changes sound simple, but sometimes they can be difficult to follow through with. Most of us will need the right system, support, and accountability to make these changes for the long term. When you look at the above lifestyle factors you can see that most of them revolve around food and fitness.
With food, It’s not just about the type of food you eat, but how it’s prepared, how often you eat, how much you eat, who you are being when you eat (are you stressed out, eating your emotions, trying to fill a void, punishing yourself), how fast you eat, and where you eat.
If you think about it, food is everything to us. It sustains us, it satisfies us nutritionally, emotionally and physically, we celebrate with food, we mourn with food, we are constantly tempted with food and so on. Wow…right!
Then there is this thing called fitness and activity (exercise). So many people hate it. The reason why is because they don’t associate it with pleasure. They look at it as something they have to do rather than something they get to do. They don’t take the time to focus on the fabulous benefits they get from working out. This negative-brain loop can be completely rewired such that you can learn to love activity and actually look forward to it.
So when it comes to leading a healthy lifestyle with food and fitness, people don’t want to change because they think they are going to have to give up everything yummy and fun. May I challenge you on that please?? It’s just not true. It’s all about finding the magic balance in our choices, not sacrificing ourselves. When you discover your balance you will learn what the magic is all about it.
If any of this is speaking to you and you wish you knew how to get started then please consider meeting with me. I can help you make a plan to reach your health goals for 2020 and beyond.
Think about where you were 10 years ago. Are you where you thought you would be? Are you happy with the way you feel and look? Do you live the quality of life that you truly want? The next decade will go even faster than the last. NOW IS THE TIME TO INVEST IN YOURSELF! In 10 years you will be so glad that you did.
Until Next Time,
Vicki T.
Health, Wellness and Life Coach
LOVE YOUR YOURSELF/LOVE YOUR BODY/LOVE YOUR LIFE!
Above…me now
Below…almost 10 years ago
If you are would like to find out how you can meet your health and life goals, then a one-hour complimentary Wellness Session is for you. Love your Body, Love your Life-You are WORTH it!
Schedule Your Wellness Session Here!
Wellness 365 Personal Coaching, Houston, TX, USA
Happy Holiday Season From Wellness 365 Personal Coaching with Vicki Tichenor
Certified Health, Wellness and Life Coach
Put yourself at the top of your to-do list every single day and the rest will fall into place.
Hi Everyone,
12/2019
With Halloween behind us we still have several major holidays to go between now and January 2nd! Will you take care of yourself during this season or will you take care of everyone else? Consider yourself FIRST. Just like the oxygen mask on a plane, they tell you to put yours on first.
Staying healthy and vibrant instead of stressed and drained is just a matter of the choices we make. Here is a video I did with a fellow Health and Wellness professional that highlights a few things that you can do to care for yourself. You do NOT have to give up everything fun and yummy to improve your life. I challenge you to adopt just a couple of these ideas and I think you will get through the holidays feeling much more like it really is the most wonderful time of the year! Click the link to indulge without any calories.
https://www.youtube.com/watch?v=fE23rKranSs
To sum this video up, it’s about making good choices for yourself, simplifying where you can and finding a good balance for everything!
If you want to take things a step further and live year-round as the very best version of you, give yourself the holiday gift of a Health/Life Coach. I can help you lose the extra pounds without deprivation, teach you stress management techniques, help you with emotional and stress eating issues, help you establish a fitness program that you love, and basically help you to step into the person you probably never thought you could be physically, emotionally, and spiritually. If that sounds good to you, please contact me. I would love to spend one hour with you discussing how you can achieve your health and life goals. To help you make this a reality and a merry holiday season I am offering 20 percent off my coaching packages.
YOUR HEALTH IS YOUR GREATEST WEALTH.
Have a wonderful holiday season full of love, joy, happiness, and blessings!
Until next time,
Vicki T.
P.S. Please share this newsletter with others that you think might benefit. Also, the option to sign up for my newsletter is on my website.
Check out my FB page @wellness365coaching and my website www.wellness365.online for more inspiration, information, and testimonials!
*If you or someone you know or love (men, women, or teen) is ready to have the life they REALLY want then I invite you to try something new and join me in a one hour complimentary Wellness Session. We will discuss your health goals and your dream life and how you can make those both a reality.
Love your Body, Love your Life-You are WORTH it!
Click for Complimentary Wellness Discovery Session
FB: @wellness365coaching
Email: svtich@me.com
SUMMER!
Hi Everyone!
Even though it already feels like summer, at least here in Houston, the first official day of summer is June 21st, 2019. Summer entails so many things, eating lighter foods, the beach, tropical drinks, fresh produce, gardening, swimming pools, wearing less clothes, family time, vacations and much more! In order to make the most of this time of year, you need ENERGY!
So how can you up-level your energy you ask?
First off, all those energy drinks out there on the market are definitely not what you need. Here is a link about the harmful effects of energy drinks from a business referral partner of mine, Kim Howell, Social Marketer with Modere Health and Wellness Products.
FOOD: If you really want to increase your energy you need to focus on eating for the boost. Here are a few tips:
-Eat smaller meals more often
-Take advantage of all the yummy fresh produce this time of year
-Watch your portions
-Balance out your plate with all the food groups for sustained energy. A balanced meal includes whole grains, lean protein, fiber-rich fruits and vegetables, low-fat dairy and a small amount of healthy fats.
SLEEP: Getting a full 7-9 hours of good sleep is critical to your energy level and much much more! Sleep is connected to everything we do. See my last newsletter on my website www.wellness365.online for tips on sleeping better.
MOVEMENT: Find an exercise or movement routine that you like and will fit into your schedule and keep it like you would a sacred appointment. “Every Movement Counts, Just Do It”
STRESS: Deal with your stress. Most people operate every day in a low-level state of constant stress. Have you found yourself tensed in areas of your body and by the end of the day your shoulders are scrunched up to your ears and you’re exhausted? Do you have frequent headaches, digestion issues, and or bad moods? If so, you are probably in a low to mid-level constant state of stress.
We all think we get more done the faster we move, but this is exhausting and leaves us drained before the day is over. In reality, we actually get more done when we move consistently, on an even keel, and with a plan in mind. And we get things done right and more effectively the first time instead of doing them half baked just to get them off of our to-do list.
There is so much more that goes into our energy levels but if you just focus on eating for energy, getting your sleep in, a movement routine and dealing with your stress, you are on the way to living a much higher quality of life. You WILL get much more done and have more fun in the long run. More than likely you will drop a few pounds and you will have the energy you want for a happy, healthy and enjoyable summer.
Until Next Time,
Vicki T.
Health, Wellness and Life Coach
P.s. Check out the video on my website-The Connection Between Sleep and Weight Loss
Trying out a tip from Cabi stylist, Heidi Furlong. If you have a blouse that is long in the front and the back gather the front and put it through a belt loop. It’s so easy and gives you a whole new look and feel. Thanks Heidi!
If you are ready to look great and live the life you REALLY want then I invite you to join me in a one hour complimentaryWellness Session. We will discuss your dream life and your health goals and how you can make those both a reality. Love your Body, Love your Life-You are WORTH it!
Schedule Your Wellness Session Here!
Happy Spring Everyone!
4/2018
March is National Sleep Awareness month so I wanted to share some important information as well as a few tips on how to get a great night’s sleep.
National Sleep expert Dr. Matthew Walker said, “The shorter your sleep, the shorter your life.”
Now that is a real eye opener. Dr. Walker recently gave a keynote address to the Cognitive Neuroscience Society regarding sleep. Based on his research of 20 years from Harvard to UC Berkeley he says that the leading causes of disease and death in developed nations such as heart disease, obesity, dementia, diabetes, and cancer all have recognized causal links to a lack of SLEEP!
Our lives are all so busy. Who has time for sleep right? We cast sleep aside as being a true part of our overall health, when in fact it is one of the biggest factors to being healthy or not! And we ALL want to be HEALTHY! The first step is awareness that great sleep can be the key to achieving your highest potential and looking and feeling amazing without drugs and or expensive medical bills.
Here are some tips for getting good sleep:
. Practice the regular rhythms of sleep -- go to bed and wake up at the same time
No TV or technology in the bedroom
Create an aesthetic environment in your bedroom that encourages sleep by using serene and restful colors and eliminating clutter and distraction
Create total darkness and quiet - consider using eyeshades and earplugs
Avoid caffeine or reduce it after noon -- it may make sleep worse
Avoid alcohol -- it helps you get to sleep but makes your sleep interrupted and of poor quality
Get regular exposure to daylight for at least 20 minutes daily. The light from the sun enters your eyes and triggers your brain to release specific chemicals and hormones like melatonin that are vital to healthy sleep, mood, and aging
Eat no later than two hours before bed -- eating a heavy meal prior to bed will lead to a bad night's sleep and will impede the body’s overnight detoxification process
Write your worries down. During your Power Down Hour, write down the things that are causing you anxiety and make plans for what you might have to do the next day to reduce your worry. It will free up your mind and energy to move into deep and restful sleep
Take a hot salt or aromatherapy bath. Raising your body temperature before bed helps to induce sleep. A hot bath also relaxes your muscles and reduces tension physically and psychically. By adding 1/2 to 1 cup of Epsom salt (magnesium sulfate) and 1/2 to 1 cup of baking soda (sodium bicarbonate) to your bath, you will gain the benefits of magnesium absorbed through your skin and the alkaline-balancing effects of the baking soda, both of which help with sleep
Get a massage, stretch or have sex before bed
Warm your middle with a hot water bottle, which raises your core temperature and helps trigger the proper chemistry for sleep
Avoid medications that interfere with sleep. These include sedatives (these are used to treat insomnia, but ultimately lead to dependence and disruption of normal sleep rhythms and architecture), antihistamines, stimulants, cold medication, steroids, headache medication that may contain caffeine
Cheers to a Great Night’s Sleep!
Vicki
Have you ever felt like this before?
We are a direct product physically and mentally of the daily choices we make. Nothing stays the same forever. We are constantly evolving for the better or the worse and our body will reflect it.
Now that Spring is here everyone will be sporting LESS clothes! Do you want to look and feel great in your skin??
If you are ready to live the life you REALLY want then I invite you to join me in a one hour complimentary Wellness Session. We will discuss your dream life and your health goals and how you can make those both a reality. You are WORTH it!
Welcome to Wellness 365 Personal Coaching with Vicki Tichenor
Certified Health, Wellness and Life Coach/The Health Coach Institute
It is my pleasure to send you my first health and wellness newsletter. Periodically, I will send you items of inspiration or useful information to feed your body, mind and soul.
Healthy eating does not mean you have to give up all the foods you love. It simply means making good choices the majority of the time. Personal or small group coaching can help you get there faster and help you to establish good choices as your LONG-TERM habit and lifestyle. This pays off in your life in so many ways. You can lose weight without a diet and keep it off, you look and feel great, you sleep better, you are happier each and every day, and you stave off many diseases. YOU ARE WORTH IT!
Vicki Tichenor
FB: @wellness365coaching
Email: svtich@me.com