Healthy Relationships

Relationships are hard.

We are human. And humans are not perfect.

We say things we shouldn’t, do things that make others mad, and are forgetful. We hurt those closest to us. Sometimes without even being aware.

So, how do we have close relationships – whether that’s with friends, family, or our spouse – and keep them healthy?

Well, I think there are a zillion self help books out there about relationships. But let’s take a look at the Bible to see what God says about it.

Colossians 3:13 says, “Be tolerant with one another and forgive one another whenever any of you has a complaint against someone else. You must forgive one another just as the Lord has forgiven you.” (GNT)

Ephesians 4:2 says, “Be completely humble and gentle, be patient, bearing with one another in love.” (NIV)

Colossians 3:12 says, “Therefore, as God’s chosen people, holy and dearly loved, clothe yourselves with compassion, kindness, humility, gentleness, and patience.” (NIV)

John 13:34 says, “A new command I give you: Love one another. As I have loved you, so you must love one another.” (NIV)

I think we could find hundreds of verses that instruct us on how to be in relationship with others. But, what does all this mean? How can we put this into practical terms?

Well, let’s look at a few examples:

Forgive. When a friend forgets your birthday. When your spouse comes home late and forgot to call. When your kid gets on your ever-lovin’ last nerve. Forgive.

Be patient. When your friend is late for a lunch date. When your husband isn’t giving you the attention you desire. When your kids just can’t get that homework.

Be compassionate. When your friend has had a hard day. When your husband is sick. When your kid had their heart broken.

Love. When your friend is lonely. When your husband craves your attention. When your kid is growing so fast.

Obviously, these are only a few examples of how we can help our relationships be healthier. What would you add to this list?

Loving Yourself in the Midst of Stress

Stress comes and stress goes.

How we handle it and what we do with it greatly affects our physical, mental, and spiritual health. There has been much research on what happens to our bodies under stress. Many studies confirm what I found to be true for myself: When we don’t deal with stress in a healthy way and stuff it down our bodies hold on to it until we end up having physical symptoms. That could be something like chronic illnesses, pain, even diseases like cancer, digestive diseases, fibromyalgia, etc.

So, what can you do to help love yourself in the midst of stress (a.k.a – take care of yourself)? Here’s my top 5 suggestions:

  1. Pray – Draw close to God and He will draw close to you. When you take time out of your day in quietness with God you will automatically turn down the stress response. Plus, God can help if you ask Him too!
  2. Forgive – Often when we’re stressed we want to blame others. I invite for you to offer forgiveness in a time when anger or frustration would normally come out instead.
  3. Take time for yourself – Maybe even just a few minutes here or there breathing, praying, or whatever to help calm the central nervous system. Fill your cup!
  4. Sleep and exercise – Yes, this is taking care of yourself! Getting enough sleep and exercise is super important when we’re stressed. When we’re tired and our bodies don’t get the movement they crave we are more likely to be grouchy and snap.
  5. Relax with family or friends – Research shows that spending time with those we love helps relieve stress. Laughter is the best medicine!

What is your go-to when you are stressed? How do you manage it?

Top 5 Tips for Staying on Track

In the New Year we can get all excited about starting new habits, feeling happier, making choices that help us…

And we can easily fall off track. So, whether you made a New Year’s Resolution or just have a goal you’re reaching toward, here are my top five tips for staying on track.

1. Clear the Clutter

When reaching toward a goal – no matter what it is – you have to go about it systematically. Otherwise, you’ll probably find yourself back at square one pretty quickly. The first thing to do in any habit change or goal is to clear out the clutter. This gives you space for moving into the new thing. You can’t bring in a brand new couch if the old one is still there. It won’t work.

Clearing the clutter could mean removing physical stuff, clearing time on your calendar, removing old thought patterns, or even ridding yourself of destructive relationships. What do you need to let go of in order to move forward?

2.Make a Plan

You’ve probably have heard me say the quote by Benjamin Franklin that says,

“If you fail to plan, you are planning to fail.”

This is soooo true when we have goals of any kind – whether that’s to get healthier, lose weight, go to church more, or simply wear socks that match. Whatever it is it takes a plan to be successful.

3. Tell Someone Your Goal and Plan

Telling someone automatically gives you a sense of accountability. And when you tell someone it takes it out of your head and makes it real. This is really happening. I’m going to do this.

4. Get Accountability

Having someone hold you accountable can mean the difference between staying on track and possibly not even getting started. Or if you do get started, it’s a lot harder to follow through.

Accountability can come in the form of you and a friend working on a goal together, a loved one checking in on you regularly, or even a coach to guide you and cheer you on every step of the way.

5. Celebrate Your Successes

It’s so important to acknowledge the hard work you’re doing along the way. Even the small things! This comforts your brain that good things are happening even though changes are taking place (and changes usually freak our brains out). So, celebrate!

Maybe treat yourself to a spa treatment, go for a walk in the woods, call a friend, take a bubble bath, get a puppy! Whatever feels like celebration to you!

There are so many other tips I could give you to help you stay on track! If you want to know more, let me know!

A New Take on New Year’s Resolutions

Are you tired of making New Year’s Resolutions only to fall off track or possibly never even get started?

Well, I stopped making New Year’s Resolutions years ago. Here’s why and here’s what I do instead…

Making plans is important. Having goals is important. But if we don’t do it in a systematic way, then we will always fall off track. Every. Single. Time.

So, instead of making New Year’s Resolutions I choose a word of the year.

My word of the year is usually chosen for me by God. I pray about it, and He usually lays a word on my heart of something I will need to focus on that year. And as I look back, my words have always been something I’ve needed to keep in mind as the events of that year unfold. It’s really cool to see God work through a single word in my life for an entire year.

So, what’s a good word of the year? Well, that’s between you and God. But here are a few that I’ve had in the past:

  • love
  • joy
  • peace
  • humble servant
  • courage

And, what’s my word for this year? Well, God placed on my heart the word…

Obedience.

Do you have a word of the year? If so, what’s your word?

Get Healthy 2020

Do you desire life to be different? Possibly feel less stress and more peace? Want to be closer to Jesus? And even have time and desire to take care of yourself so you can live abundantly? Are you finally ready to take control of your health and life?

Do you need a little push, accountability, guidance, or how-to going forward in your health journey? After the holidays and the excitement of the New Year, perhaps it’s time to get serious about you and your health.

I’ve got some great new programs I’ve tailored just for YOU! AND you can get them at 40% off until January 10, 2020! Check out these programs and see if one fits your life! And hurry, because space is limited!


This 4 week group program will teach you healthy tools to help you get healthy and stay on track for good. This is not a quick fix program, but a lifestyle change that will set you up for success no matter what life throws at you. You’ll learn about goal setting and why that’s important and how to stick with it, nutrition for YOUR body, how to conquer self-sabotage, about setting yourself up for success, different movement techniques, and how to continue healthy habits without reverting back to the old ways.

No matter where you live, this in-person and virtual group program provides support and coaching to help get you over those hurdles that have kept you stuck for so long. You’ll feel guided, supported, honored, and empowered as we work together.

Four Week Get Healthy Intensive Group Program Details:
January 7-28 at 6:30 pm EST.
(Four Tuesday Evening Group Coaching Sessions)
Sale Price is 40% off – Only $75 per week

Click Here for More Info!


These 4 weeks of individual laser-focused coaching sessions will help you learn healthy tools to help you get healthy and stay on track for good. This is not a quick fix program, but a lifestyle change that will set you up for success no matter what life throws at you. You’ll learn about goal setting and why that’s important and how to stick with it, nutrition for YOUR body, how to conquer self-sabotage, about setting yourself up for success, different movement techniques, and how to continue healthy habits without reverting back to the old ways.

This four week intensive program provides support and coaching to help get you over those hurdles that have kept you stuck for so long. You’ll feel guided, supported, honored, and empowered as we work together.

Four Week Get Healthy Intensive Personal Program Details:
Start Date: Anytime before January 16, 2010
You’ll get four private on-the-phone coaching sessions. (One per week)
Sale Price is 40% off – Only $100 per week

Click Here for More Info!


Do you feel bogged down by stress or perhaps have gotten into a rut of not so good for you food? Do you feel like your brain is going non-stop and it’s hard to see going forward? Every so often it’s good for us to take a step back, breathe, evaluate, and reset. This allows us clarity and confidence to move forward with God in a healthier way. This reset will get your eating back on track and set you up for moving forward with success with food, your relationship with Jesus, and in your life.

You’ll have clearer thinking, better skin, calmer digestion, more energy, and an easy plan to get started or continue eating healthier. Plus, you’ll most likely drop a few pounds too! You’ll be filling yourself with nutrient dense vegetables and fruit! And you won’t feel hungry!

You’ll receive a comprehensive reset booklet complete with 5 full days of healthy recipes. It also includes tips for success and ways to help you refocus on what’s truly important.

Five Day Food & Focus Reset Details:
You get:
One personal on-the-phone coaching session at your convenience (must be completed before January 31, 2020)
Plus, the complete reset booklet to use again and again!
Sale Price is 40% off!

Click Here for More Info!


Sometimes life enters a busy season (or is it always busy?!), yet we still want to work on our health. This email coaching and accountability allows you the freedom to do all the things in life without having to be somewhere at a certain time. You’ll get four weeks of info, coaching, and accountability to help you get closer to where you want to go in your health. This is a great, small first step in the right direction. Remember: Small hinges swing big doors! Small steps matter!

Email Coaching & Accountability Details:
You get:
Four weeks of personalized email coaching and accountability check-ins.
You’ll receive hand-picked information that is right for you and will help you step forward towards your goals!
And at 40% off that’s only $20 per week!

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It’s the same ‘ole, same ‘ole day after day and you feel as if you’ve lost your spark. You feel like you’re trapped in a deep, dark hole that you don’t know how to get out of. Perhaps, you feel disconnected from life, from people, from God, from yourself. And you feel unhealthy. You think, “Is this ever going to get better?”

You imagine a happy, joy-filled life, where you wake up in the morning excited to face the day. You feel God’s peace and calmness wash over you. Your relationships are better than they ever have been before, and you are excited to be out and about. You feel healthy and amazing in your own skin.

These one hour phone conversations will take place once a week for 90 days – that’s 12 weeks. We’ll dive in deep each week to get you closer to the best version of you. I have strategies in place to tackle fear, when you get in your own way, scheduling difficulties, and follow-through. I’ll check in each week to see how you did on completing the action steps from the previous session, so we can continue to reach toward your goals. We’ll celebrate along the way and discuss ways to overcome challenges that arise so you get the most out of this transformation.

12 Week Intensive Details:
You get:
12 laser focused on you on-the-phone coaching sessions. I’ll also provide detailed information to get you going faster.
Start date: Anytime before January 31.
40% off means only $100 per week! I do have payment plans available. Just email needahealthcoach@gmail.com to request.
This deal expires on January 10, 2020.

Click Here for More Info!


Do one of these programs suit your needs? Do you want to chat more about one of them to see if it actually might be the best thing for you? OR do you want to experience a sample coaching session to see if coaching is even right for you?

If so, you can email me at needahealthcoach@gmail.com or sign up for a sample, no-pressure coaching session HERE.

Preparing for Christmas

Getting our hearts prepared for Christmas seems trickier these days than getting all the physical preparations complete. (Even though the physical preparations- decorations, presents, parties, food… can be overwhelming themselves!) We seem to struggle to slow down enough to give our hearts time to pause.

So, in the busiest time of the year, how can we prepare our hearts for the true meaning of the season? Here’s some ideas to help:

  • Take time daily with God. His greatest desire is to be with you. Spending time with Him can calm your heart, still your mind, and allow you to draw closer to Him. You can pray, read His Word, or just sit in silence listening for His voice.
  • Choose an Advent calendar to help give you a focus for each day. This can be something as simple as one printed from online or as elaborate as giving a gift each day to the ones you love with meaning and purpose. YouVersion has a great free one on their app!
  • Worship daily. This means sing songs of praise, be thankful, do your work in a worshipful manner, treat others how Christ would want you to treat them… Just think- how do you like to worship?
  • Make a plan for the physical preparations. Decide when you’ll do your shopping and what you’ll get. Or do some online shopping to save time. Decide when and how you’ll decorate. And decide what gatherings will be best for you and your family to attend and which ones you will say no to this year.

Preparing our hearts may be difficult, but it’s not impossible- especially if we ask for help from the Holy Spirit. He’s here to guide us and help us feel the peace and presence of Christ.

I’d love to know! What do you do to prepare your heart to receive Christ on Christmas?

Top Ways to Stay on Track During the Holidays

It’s so easy to “fall off the wagon” during the holidays. There are so many temptations, so much yummy food, so many fun opportunities…

So, how can we stay on track and still have fun and enjoy ourselves?

First, I might invite for us (me included) to change our perspective about “falling off the wagon.” It doesn’t have to be all or nothing. I don’t have to commit to avoid sweets 100% of the time and neither do you. What if we allowed ourselves to eat whatever we wanted 20% of the time? And then the other 80% we did our best to “stay on the wagon?” What would that feel like?

Let me break this down for you. If you ate as healthy as you can 80% of the time that means 17 of your meals a week would be “on the wagon.” Then, 4 of your meals each week you could eat whatever you wanted. And that’s not necessarily “off the wagon,” but rather chosen indulgences.

How does that feel?

For me, I like that a whole lot better than beating myself up for having pie 3 times in one day (maybe those are three of my four indulgences)!

God didn’t design us to be deprived all the time! He did design us to have self-control however. Choose and enjoy those indulgences!

So, here are a few tips to help you stay on track with this 80/20 lifestyle:

  1. Make a plan! This may be the most important tip ever! Benjamin Franklin said,

“If you fail to plan you are planning to fail.”

So, make a plan of what meals will be your indulgences and which ones you’re going to choose healthier options.

2. Get enough sleep. When we’re tired we are less able to follow through with good intentions. We just run through the nearest drive through or takeout because we’re too exhausted to cook. (Sound familiar, anyone? I know I’m guilty!)

3. Exercise. It’s a kind of fuel for your body. Plus, it will keep you focused and motivated to keep fueling your body with nourishing foods. Nobody wants to undo the hard work we’ve already done.

4. Take some time for yourself. When we allow ourselves time to rest, relax, and be rejuvenated then we will feel better and we’ll be more able to show up as our best self (and be able to resist the pie if that’s not an indulgence we chose).

5. Contribute to family and friend gatherings. Or, volunteer to be the host! Make or take a healthy dish or two to share with everyone. That way you’ll be able to control at least something that you’re eating.

I’d love to hear what you think about this perspective change and these tips! Comment below and let me know your thoughts and if there’s something you would add!