Feeling Vulnerable with Conversations?

Feeling Vulnerable with Conversations?Try using these questions to become comfortable within the situations and/or get people talking.  Here are a few starter questions to try:

  • When was the last time you laughed until you cried? The last time you cried until you laughed.
  • What is one-way you’d like to be more like your parents? One way you would like to be different?
  • How is your current life different from what you imagined it would be when you were a child? How is it the same?
  • What was your high/low of the day? Of the week?
  • Where-either a physical location or place in your mind…did you love going as a child?
  • What made you feel brave recently?
  • What is one step that you could take toward a big risk this week?

These are great and powerful questions that could move you toward what you want in your life. Our Health and Wellness Coach can help you find your answers and move you forward in your goals.

Taking a Risk

Taking a RiskThe definition of risk is a situation that exposes you to danger. But the danger doesn’t always look like we might think.

  • You could be in danger of falling in love.
  • You could be in danger of having the best days of your life.
  • You could be in danger of getting everything you want.
  • You could be in danger of laughing so hard it hurts.
  • You could be in danger of finding a person who knows what you are thinking before you say a word.
  • You could be in danger of loving a song so much you have to sing it out loud.
  • You could be in danger of opening your heart instead of closing it.
  • You could be in danger of getting the job you really wanted.
  • You could be in danger of finding a family that you really need.

Just like risks can take lots of different forms, rewards often appear in unexpected ways. Hard conversations can give clarity. Second place sometimes shows up as motivation. Endings guide us to new beginnings.

A reward might be a simple shift in your life which may make you see the world from a different perspective. A reward may be worth the risk.

  • Is there anything you want more in your life?
  • What risk or “danger” might get you there?
  • Are there times when unexpected changes have happened that changed your life for better?
  • How do you feel about stepping in the unknown?

Try taking a risk and connect with our Health and Wellness coach. The Discovery Session is FREE.

When Willpower Isn’t Enough

When Willpower Isn’t EnoughDo you snack every night in front of the television?

Do you drink too much when you are out with friends?

Do you buy clothes that you don’t need without realizing it?

These can become bad habits.  Many bad habits are operated mindlessly, on autopilot.  How do you stop these bad habits? The key is to figure out how to get your mind off of autopilot. It is learning to disrupt the behavior before it starts.

How many of you go to the movies and buy popcorn and eat the whole bucket within the first 20 minutes of the movie, and then have to run out again to get more? Are you hungry? Probably not. It is just mindless eating. If you would like to break a bad habit, spend some time thinking about the situations in which bad behavior often occurs. Considering doing something else instead of going back into mindless autopilot. Any alternate activity is less likely to trigger mindless eating. Try mixing up your routines, or changing hands when you eat making the situation more mindful and aware.

Many times, we blame ourselves for failures and chalk it up to lack of commitment or willpower.  We need to understand how behavioral mindless activities start by understanding how they really work and applying the most effective strategies to overcome our bad habits.   We need to get off of autopilot and fly our own plane. This would be a great coaching session. Are you ready?

Wellness Coaching Benefits

Wellness coaching is ideal for addressing the flowing health and wellness benefits:

  • Wellness Coaching BenefitsLosing weight
  • Lowering your stress levels
  • Quit smoking
  • Improve interpersonal relations and your relationship with yourself
  • Eating better
  • Achieving better work-life balance
  • Improve your sex life and relationships
  • Practicing personal goal setting and follow-through
  • Stretching your mind to adjust your perceptions of yourself and others
  • Prioritizing self-care
  • Balancing wellness with a busy/crazy schedule
  • Practicing a positive mindset.
  • Being ok with who you are right now
  • Making progress as you never knew how before
  • Finding balance, freedom, energy, happiness

It’s helpful to think of working with a certified wellness coach will help you to become accountable for your health and wellness goals.  Our coach is there to give you inspiration and guidance when you begin and will support you when you feel like giving up. When you have a wellness coach at your side, setbacks are temporary, not permanent. Success will be great in your life.

Newsletter – November 2019

Sarah at Lake MichiganNew News!!

Great time to purchase Gift Cards for the holidays and special occasions for the ones you love; and the ones who would benefit from yoga practice and/or wellness coaching sessions. Contact Sarah to get one now at 616-893-5661.


Are you ready?? We are excited about will be starting our new class starting in January 2020 on Wednesdays at 6:30 pm. It is a 60-minute class with vinyasa flows designed to build heat and strength. This practice is a total body workout that will enhance circulation and lengthen and strengthen musculature, improve performance, prevent injuries, and bring more joy to your sport by supplementing it with this yoga class.  Great way to enhance your sport!

Special Events and Schedule Changes

There will be NO yoga classes on December 24, 25, and 31st. and January 1st due to the holidays.  Take the time to find gratitude with your friends and families. Time to refresh, renew, and relax in this busy time.  Find your breath in all situations…it will help you to be fully present and have less stress during the holiday times.

Family Yoga Saturdays, ongoing classes 11:00-11:30 AM
Family yoga is an all-ages activity with a focus on the benefits of mindfulness.  Parents/family and children together will engage in fun poses, learn how to breathe, be creative with yoga activities/games, and relax. Location: Englehardt (Lowell) Library.  Space is limited; first-come, first-servedThis class is FREE.

There will be no Monday evening classes in December.  We apologize for the inconvenience.


How many are you afraid to change? What is holding you back from growing and becoming the person you really want to be? Coaching is a great experience. You will be amazed with yourself on what you are capable of doing!

Health and wellness coaches help clients make positive and lasting changes to their health. Our coach guides clients through the process of creating a vision for their health and well-being, developing a healthy mindset and healthy habits, and encouraging them every step of the way until they accomplish their goals. Are you ready for a change?? Together we can do this!  Call today for a FREE discovery session at 616-893-5661.

LIVE.PLAY. SHOP. LOCAL. We Accept LOWELL BUCK$ at the Hammock.

Designing a Wellness Wheel – Health & Wellness Coaching

I took some time to explore various areas that would be important for a balanced wellness wheel. I came up with categories of:

  1. Spiritual: participating in spiritual activities
  2. Social: which includes relationships, intellectual conversations, and networking
  3. Emotional: openly expressing thoughts, feelings, and being able to deal with them appropriately
  4. Physical: proper nutrition, sleep, and movement
  5. Environmental: safe and comfortable surroundings and resources available
  6. Financial: getting basic needs met, and being comfortable living within their means
  7. Goals and Aspirations: having desires, hopes, short and long term attainable aspirations and goals

wellness wheelI decided to include these seven categories because it takes a look at the whole person. I could have made more categories, but I decided to lump them into a broader framework so that the wheel did not look so intimidating to the client.  This helped to look at integrating the individual’s multiple dimensions of what was meaningful, positive, and purposeful in their life.  It also looked at what other areas that were impacting them in a negative way. The categories encouraged the client to explore their health and wellness in a different light. This allowed the ability for the individual to see what was working or not working for them.  These categories can be intimately interconnected. I felt it was important to include the Goals and Aspiration category because it is important to have dreams, hopes, desires, and goals for growth. Without these, it may be more of a struggle to find a fuller and deeper meaning of health and wellness.

I was able to ask many questions after the client had finished the wellness wheel. I asked questions such as:

  • What is important to you?
  • Where would you like to see change happen? How can you see a change in this area? What might this look like when change starts to happen?
  • What are you feeling as you look at your wellness wheel? Is there a good balance in your life? What are other options you can try?
  • Ranking your priorities, where are your highest and where are your lowest priorities?
  • What would you like to work on first? Is that where you are spending most of your time? Does your health cause you to focus on that area more?
  • What strengths do you see in the wellness wheel? How can you capitalize on that?

Many other questions evolved as the client would share more information. Her answers would take my questions in another direction where the client demonstrated deeper processing.

It was interesting, that my client immediately reported that her wheel “had a flat tire”. This brought on “AHA” moments for the client. The client discovered some positive areas, areas that she had been neglecting, and others that were not a priority for her.  There were also areas that she was not ready to deal with. She reported that she struggled significantly emotionally, socially, and environmentally. All of these areas she expressed the desire to change. The client reported she was able to make some goals for herself, but could never follow through with any of them. The client reported that “Everything has gotten in the way”.

Some of the insights that I was able to elicit from the client were that she reported that she is alone, depressed, has no support, is medically fragile, stuck, trapped, and can’t move forward.  She also reported that she is financially bound to others who do not care for her. I was able to realize she was overwhelmed with her whole situation. There is a definite feeling of emptiness.  We discussed the wellness wheel, broke down what is most important to her, and established a few measurable short term goals.  With powerful questioning, the client came up with small attainable steps. This created a positive turning point for her in the process.

I continue to learn from each and every person that I work with regarding the wellness wheel.  It is important to remember that the things that I feel are important are not always what is important to the client.  Each individual has a unique journey, and I need to respect that.  It is not a cookie cutter approach. It is listening deeply, being fully present, demonstrating mindfulness and caring for the client. This is not easy, as I would love to give ideas and advice, set goals for them, and push them down the right path. I also have to make sure I am in a good place personally and professionally when I am working with an individual. It is about the client’s needs and not what I need.

I will continue to utilize the wellness wheel, as this is a powerful tool. The wellness wheel is a great place to start. It allows me to initiate conversations that lead to a more in-depth perspective of my client’s overall health and well-being. It is a great tool to use powerful questioning to help the client move forward.  The wellness wheel helps the client see what is really going on, and to be able to take charge of their behaviors and issues.

In reflection, I feel that the wellness wheel brings together both the client and coach in a way that is beneficial and meaningful. It can create a powerful partnership and set the stage to empower the client for growth and movement within their life.