Focus on these three things to help promote overall wellness
As a Nutrition Therapist Master and Personal Trainer, I take a holistic approach to wellness with my clients. This means we look at everything—your nutrition, your relationship with food, movement, stress management, and even how you talk to yourself. When we begin working together, I like to ask three key questions: Are you moving in ways that you truly enjoy? Are you eating foods that nourish and energize you? And, are you being kind to yourself along the way? These questions help us create a balanced, personalized approach to your well-being.
Have you ever stopped to ask yourself how you really like to move, rather than how you think you should? For example, maybe you force yourself to hit the gym, do 30 minutes on the elliptical, and pick up a few weights, but you don’t actually enjoy it. What if you’d rather take a dance class or join a rock climbing gym, where exercise feels more like fun than a chore? I’m not saying gym workouts aren’t enjoyable—some people really thrive in that environment! But if that’s not where you find your joy, I encourage you to explore other ways to move your body that are fun and exciting for you. You might even discover a new hobby that you look forward to every week!
When it comes to changing your diet, do thoughts like “I have to count calories” or “I need a strict plan” pop up? It’s easy to fall into the trap of thinking that in order to lose weight, we have to follow a rigid diet, which then turns food into something we have to control or fear. We’re constantly bombarded with extreme diets and drastic measures, making it feel like that's the only way to feel good about ourselves. But here’s the truth: You don’t have to count every calorie, push yourself to exhaustion, or copy someone else’s plan. It’s about discovering what works for you—a balanced approach that nourishes both your body and mind.
I guide my clients to focus on a whole foods-based diet, with a strong emphasis on bio-individuality. That means there’s room for flexibility—you can take pieces of vegetarian, vegan, paleo, pescatarian, or even keto diets and combine them to find what works best for you. The focus is on quality protein, plenty of veggies, healthy fats, and low-sugar fruits, while still allowing yourself the occasional treat. When you prioritize real, whole foods over processed ones, the benefits are huge! You’ll likely start to notice excess weight dropping off, more energy, better sleep, quicker recovery after workouts, and even clearer skin. It’s about fueling your body in a way that feels good and works for you.
Another important part of wellness I bring up with my clients is how they are thinking about themselves, what their self-talk is like, and how they are managing their stress. It’s important to talk to yourself the way you would a friend—with kindness, encouragement, and compassion. Meeting yourself where you are and setting realistic goals broken down into small, manageable steps is crucial. Be gentle with yourself; progress doesn’t have to be perfect, but it’s always worth celebrating.
As part of your wellness journey, I encourage you to write out self-love mantras that you can say to yourself every day. It’s a powerful way to shift your mindset and connect with yourself on a deeper level. Here are a few examples to get you started:
“I love my body and all that it is capable of.”
“Moving my body helps me feel strong and empowered.”
“Food is nourishing me, helping me feel and function at my best.”
“I love myself, and I’m taking steps toward feeling and functioning my best.”
Remember, these mantras are all about celebrating yourself and the positive changes you’re making. Say them often and let them sink in!
It’s important to remember that change takes time and consistency. Things won’t shift overnight, and that’s totally okay! With positive self-talk, seeing food as nourishment and energy, and finding movement you actually enjoy, you’ll start to notice small changes happening over time. The key is finding activities that are fun for you—when you enjoy them, you’re way more likely to stick with them. The same goes for food! If you start experimenting in the kitchen, get creative with whole foods, and really tune in to how each meal fuels your body, you might just shift how you see food in a way that feels empowering.
And remember, I’m here to help you get started on your wellness journey or support you as you go. Feel free to reach out whenever you need a little guidance or encouragement! :)