Health, Wellness and Life Coach
The Health Coach Institute
I helpII help
I helpII help
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?
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!
The Connection Between Sleep and Weight Loss-Mag and Vicki
“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!”
“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!
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!
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,
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!
Wellness 365 Personal Coaching, Houston, TX, USA
Happy Spring Everyone!
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!
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!