Three of the most wonderful words in any language. The sounds ring and resonate when spoken and they are my favorites to share!
sounds like: əmˈbrās
hold (someone) closely in one’s arms, especially as a sign of affection.

synonyms: hug, take/hold in one’s arms, hold, cuddle, clasp, squeeze, clutch; More
accept or support (a belief, theory, or change) willingly and enthusiastically.

synonyms: welcome, welcome with open arms, accept, take up, take to one’s heart, adopt; More
an act of holding someone closely in one’s arms.
“they were locked in an embrace”
synonyms: hug, cuddle, squeeze, clinch, caress, clasp; bear hug
“a fond embrace”
an act of accepting or supporting something willingly or enthusiastically.
“their eager embrace of foreign influences”

sounds like: CHānj
verb: change; 3rd person present: changes; past tense: changed; past participle: changed; gerund or present participle: changing
make or become different.

“the ferns began to change shape”
synonyms: alter, make/become different, adjust, adapt, amend, modify, revise, refine; More

noun: change; plural noun: changes; noun: Change; plural noun: Changes
the act or instance of making or becoming different.

sounds like: inˈspī(ə)r/
verb: inspire; 3rd person present: inspires; past tense: inspired; past participle: inspired; gerund or present participle: inspiring
fill (someone) with the urge or ability to do or feel something, especially to do something creative.

synonyms: stimulate, motivate, encourage, influence, rouse, move, stir, energize, galvanize, incite; More
create (a feeling, especially a positive one) in a person.

synonyms: arouse, awaken, prompt, induce, ignite, trigger, kindle, produce, bring out; literaryenkindle

animate someone with (such a feeling).

give rise to.

synonyms: give rise to, lead to, bring about, cause, prompt, spawn, engender;

breathe in (air); inhale.

source: Dictonary.com


While moving in forward motion can mean the occasionally off path but motioning ahead, it still means moving. Today, I have decided, is the day to look up and move forward with purpose!

Working for a positive life can be difficult which is why you have to work on it, but it can be more rewarding than you realize. To be honest, I veered off my path drastically these last few years, yet I have continued to believe I was moving forward. Each day I have been working hard but not smart for my own well-being and today it ends. I have always seek to seize each moment as a time to learn more about myself, explore life challenges as opportunities to grow in knowledge that will be somehow be useful, and I have come to realize that although I have been moving forward, it’s been a lot like watching the bike wheel turn while riding it. I have needed to look up because, man oh man, I have found myself on the wrong path!

See, several years ago I was blind-sighted by an opportunity to work for a hospital in their corporate wellness department. It meant I could make the balance I had been preaching about to hundreds of people while health coaching and in the wellness programs I was leading. The hospital trained me in “their” intense Coronary Health Nutrition Program, they spent a pretty penny doing so, and soon I thought I would be able to facilitate change for them. Honestly, I was excited and ready to work for someone else, but then asked me to wait for their department to open before they utilized my expertise in corporate wellness and new program skills. At the time I tidied up my professional life as a contractor, I exited a positioned I had organically grown and loved then waited. Several months had passed before I realized the hospital was not going to actually launch their new community program; their budgets were not what they thought and their program simply deflated. I watched as a physician friend’s professional career struggle because of this as well, and it was a bit devastating.

The hard conclusion for me was that the business strategy behind the hospital launch had taken me out of the newly booming wellness market that I helped grow. I hurt the private business I had considered family for many years, and it also side-tracked my career path by undermining my confidence. After all, in 2012 the business of personal health coaching or lifestyle coaching was a new frontier much less of the thriving industry we know today. I had been in a cutting-edge Corporate Wellness company since late 1999 and although I am not a doctor or a nurse, I had grown a career through experience learning so much along the way. Our company developed programs that had been copied by insurance carriers and I understood, ney, understand that change is a slow process for many who want real change. It was a wild wake up call to say the least and the company I had formerly worked for had moved on, in the spirit of remaining in forward motion, without me. Heck, this story was the reason I started this blog in the first place- to remain fresh while I waited for my new opportunity.

As time marched along, questioned everything I had believed about myself. I thought I had to take my own advice and simply move on, plus after several months I was hard pressed for funds, I mean, this blog showed potential but no one really knew yet how to make money from a blog #2012. I diverted to the workforce as it was time to go get a job. I lost track of what it meant to move forward with purpose. Somehow I ended up in an insurance office. I know, right? I took all the real estate classes for license to sell property. I know, right? Anyway, here I am, several years later, still seeking the forward motion of balance and happiness I wholly believe we all deserve, and rediscovering I really needed to grip tight my coaching experience, confidence to communicate and launch my own business.

Don’t laugh, but I even tried to launch a cannoli business. Yep. I got lost, I mean the cannolis are good, but it’s a momentary pleasure thing that took me astray.

Veering so far off my personal path, I have come to understand new things that will always be useful in purposeful coaching:
1) Although many people love and thrive in the corporate world, this is not a space for me. I believe we all have potential and work is part of that path to personal growth, but all work should be recognized as fruitful for a greater purpose. Your personal growth and passions should not be compromised.
2) Widening any industry knowledge is important. Hey, look I held several state licenses for many years that will be solid knowledge to someone or many in the future.
3) It is a grand leap of faith to start fresh, but anyone can do it and still remain In Forward Motion. Don’t just get on the bike and simply watch the wheel turn- you have to navigate the journey.

This is the time, this is the year, 2k18. I am back in the integrative health field. I am working for a practice and launching as an independent nutrition and lifestyle coach on the side. I am ready to see changes that matter on a personal level again, work with people who seek wellness and balance; work with people who have been simply pedaling too long and are eager for success. Trust me, I am not becoming a yoga instructor, this is about working through the stress we create in our own lives to get on the path to lifestyle wellness.

Remain inspired to move in forward motion and seek the best. Stay tuned, there is more to come.

Noise Clutter Stress

News. Fake news. Commercials. Buy now. Save now. Do this. Don’t do that. Go here. Stay there. Share this. Win that.

Enough I say! Turn off the noise, get outside and just be. To remain positive, to stay in forward motion I think we all just have to climb out of the hole we have dug ourselves into and recenter.

Marketing works, especially when there are a whole lot of dollars pushing it in front of us all the time. The best solution for conscious well being is to turn it off, turn away and focus on your primary life- the one right in front of you. Rediscover your very own mission! Is it your family, your neighbors, your best foot forward at work, making your home a happy place or your business a success by your own standards?
Decluttering your mind from from hearing senseless noise that only serves to confuse you and redirect you can be the best thing you can do to remain in forward, positive motion.

Now, let’s just clarify here. I am not saying become a self-indulgent ass or to ignore your fellow humans, I am actually encouraging the opposite. Choose what matters most and be attentive to the purpose of being truer to it.

Too many of us become bogged down, far too cluttered with noises pulling us in more directions each day then our brains can process with clarity. Media. Phones. Tablets. TVs. AIs. FB. Twitter. Insta. Tumbler. Behanced. LinkedIn- wow, I say LINKOUT! All of this things that could be worthy for a moment, in repetitive, bombarding motion as distracted, daily mind numbing consumption creates uncontrollable stress. The human mind cannot process it all without a physical response. Emotional, real behavior. It simply weighs us down with consistant fight or flight responses to almost everything we are seeing. With each clanging, processed ‘noise’ we produce an instinctual, physical release of a stress hormone called cortisol to help protect us from harm on a very primordial level which becomes over used and over stored in our bodies to result in painful, physical stress symptoms like weight gain, irresponsive immune reactions and over production of other hormones.

The simply stated physical result? We become clouded and confused. Irritated, aggrivated and more. We cannot be fully focussed on starting and living this next moment with purpose that brings out the best we have to offer when we are in a constant state of stress. We are literally, physically poisoning ourselves. Is the really what we want? Does it really make us better?

It’s not to wonder that stress has become the most used word for our children and ourselves. Overwhelmed is a truly powerful state of being, yet we are consistently referring to it as the daily state of our life. Let’s give ourselves the break.

Deep breath. Turn it off and center.
The purpose is stay positive. Smile and laugh more often. Want to feel better right now? Just turn everything off, walk away from the device, go outside, stroll down the street or go lay down in the grass for just a few minutes. Listen to wind. Watch and hear the trees whistling. Smile at someone or just smile on purpose.

You will be amazed at how good it makes you feel.

Here’s the deal

So, I often say that I am honest to a fault and sometimes it doesn’t win me friends, but here’s the deal:

Weight is an issue. Excess weight costs money in more ways than simply filling the refriderator every few days. Clinical obesity costs everyone big time! Sometimes I think about the Disney movie “Wallie” where the robot is left on earth to function while the people have lost their minds and bodies to excess weight and mind numbing monitor control (aka: computers, TVs, and other tech devices) and I can’t help but think about the scariness of that prediction. We have become a society so full of “feelings” that we don’t want to speak up for the right way to live. Healthy lifestyles full of good nutrition that fuels us to be active and productive and positive each day are what we should be striving for.

The latest survey about the staggering numbers of weighty trends in USAToday’s article, Obesity rate may hit 42% by 2030, should have EVERYONE thinking.  If company’s are falling prey to excess health claims tied to chronic conditions fueled by sedentary lifestyles and those companies can’t afford to help folks with their medical bills the way they used to, then what is going to happen to the largest employer in our country…the government, when they can’t afford this either.  Folks, we are all paying. Not to be judgemental but we have to take control of the excess weight before it controls us.

On a personal level, lets think about your daily nutrition. If junk food is full of empty calories and you are consuming it often then of course you will still be hungry all the time and looking for more to eat. Your body needs neutrients that give it empowering energy. If you are a person who simply can’t stand vegetables I have a couple of ways to approach it: 1. Get over it and get on with it…you needs them. Drinking glasses of metamucil to poop and still continuing to eat fatty fried foods is not the answer to clensing your system. Sorry, it’s true. You must intake valuable nutrition becasue, well, you are valuable and want to be full of life and comfortable as you age.  2. Understand that eating is the issue. If you’re taste buds no longer “crave” good foods, it’s likely you have changed the nature of those taste buds yourself and it’s time to reverse and reteach yourself some basics.  When you eat refined, pure white sugars all the time then your sugar receptors are constantly screaming at you to get more sweets! A sugar withdrawl is much like a drug addits withdrawl only YOU have to coach yourself through it…you can’t be locked up in jail for too many snickers!  You have to understand that your body doesn’t “need” it, you just have conditioned it to want it all the time because of the sugar rush that “gives” you energy.

I was so sad the other day at work when a young mother was looking for a “snack” because she hadn’t eaten breakfast and was starved. I offered her a tangerine and a honey toasted granola. She honestly replied, “Oh, that’s not enough, I have a Snickers in my bag and that should satisfy me. It has everything I need.”  After talking about the actual nutrition in her bar, she learned that sugar is not a good calorie for fueling an afternoon at work. She also discovered that the tangerine was sweet and tasted refreshing, like juice.

Self Promotion or Self Preservation

Remember the Forest Gump Movie?
Since life is like a box of chocolates, should you just wonder what you’re gonna get or are you better off just taking what looks good? In Forward Motion helps explore those options with exceptional lifestyle truths. When you get what you want then you need to learn to enjoy those moments; when you don’t get what you want then you need to learn how not to chose that particular thing again and move on.
Cliches are cliches because they are truth to many.
Remember, mistakes are our best teachers and live In forward motion.

Should you drink more water?

The flat answer is YEAH, drink more water! Hydration is critical to health, and Americans simply don’t drink enough water. We drink and eat everything else, we are hungry all of the time, full of cravings and constantly looking for energy in the wrong place (the cabinet or refrigerator) not at the water cooler or the tap!
Healthful amounts of water are crucial to metabolism, skin, organs, weight control, stress levels, fitness and overall health…just to mention a few benefits.

When you are well hydrated you can focus better on everything, wake up feeling refreshed, digest your food with ease, look younger, recover better from fitness endeavors, have energy for your family and hobbies, feel less overwhelmed all the time, have fewer headaches-backaches-overall muscle aches…and the list goes on. Downside, you may use the potty more often, but that’s life!

 Below find a hydration calculator…it’s spot on for recommending the proper hydration for you weight. The only point I get frustrated with is discussion about where you can get added hydration from in your diet…absolutely a good 20% of your water comes from veggies in a healthful diet, but beyond that all your hydration should come from good ol’ water (not sodas or juices these products simply add calories and cause issues). Eat good food, drink lots of water- take care & be well!

Here’s the Hydration Calculator, it only takes about 1 minute of time to get educated.
More about hydration on this blog

Cut the CRAP-Simple Eating Tips

Simple Eating Tips- 1-2-3-Eat from the Earth!

  1. Eat more vegetables than fruit
  2. Eat more fruit than fats
  3. Drastically limit refined/processed sugar, meat, cheese & dairy (animal fats)

Cut the CRAP (caffeine, Refined Sugars, Alcohol & Processed Food-stuff!)

Be proactive- Choose products like Almond Milk , Whole Grain breads, brown rice & “foods without labels” . Limit sugars, sweets and additives (man-made chemical preservatives, or GMOs).

Simple steps- Do not replace or change everything all at once.  Make a few choices, see what you like. Think of food as a part of your lifestyle, not something that defines your life.

Sleep 8 and crave less carbohydrates

Did you know that for every hour under 8 that you do not sleep research shows that you will over eat carbohydrates the next day at 100 calories extra for every hour less than 8 you slept?

So if you sleep 6 hours each night than you are craving 200 calories of quick carb energy just to feed your brain since your brain is starting in a deficit when you wake.  Your brain draws it’s fuel from carbohydrates which is why you are craving quick carb fuel…aka: cake, cupcakes, cookies, etc. So if you’re waking up extra early to “work out” you might just be sabotaging your “burn” by simply not getting a full 8 hours sleep!

And I haven’t even mentioned that since you’re tired throughout the day you’re likely over caffeinating too! We’ll discuss this kind of CRAP in coming posts; however,

The moral of this lesson is get 8 hours each night, every part of your body will benefit!



“>Health is 30% Fitness & 70% Diet-

I love this image, it is so true!

Treat yourself with more respect, remember that what goes in makes you better or worse physically, mentally, emotionally. Eat well, exercise moderately and for goodness sake, get some sleep! Remember to hydrate! 64oz. each day! Eat a variety of foods that are grown- not modified or engineered & when it comes to remaining physically fit, if your exercise routine hurts, burns or leaves you so tired that you can’t have a conversation after 8:30pm- then it’s too damn hard on your body and that simply is adding stress to your life!


Take care & be well also means live well & be happy!

Successful New Year Resolution?

HNY 2013
Did your New Year’s Resolution look like this? Here are 3 best tips to improve your success rate when it comes to making change!

HNY 2013! Oh yeah…it’s resolution time again.

Have you ever had a successful New Year’s Resolution? A new year commitment that lasted longer than 6 months, made you feel proud and still feels so great that you just never want to go back to the way it was before? We should all have personal examples and continue to be proud of these changes…No one said seeking a better life in forward motion was going to be easy and I know you are here to continue to be encouraged to do so! Good, let’s go forward then.

THREE Best Ever Tips for making change real:

1. The first, best tip for a successful resolution I can give to anyone, and believe me when I say I can be the wimpiest person I know when it comes to “having willpower” is to make the change as positive as possible! Try not to use statements that begin with “I WON’t …”. Make a resolution that begins with the words “I WILL…” Positive statements are better coaching tools.

2. The next best tip is to think “it” through before you commit. Since taking the ‘midnight pledge’ on December 31st just didn’t seem to work, you should now realize the need to reflect on what you want to make happen, the necessary steps it will take to make “it” happen and how the overall change will impact your life for the better. Digest that statement..re-read it!

For example a general statement of ‘weight loss’ or getting organized is simply too broad! Dial it down, zero in for a better understanding of the new commitment.  Again, what WILL you do and how?

For example, “I will lose 15 lbs by June 1st by working out 3-4 times a week, eating a bowl of oatmeal every workday morning and committing to refilling my water bottle 4-5 times each day.”  Or, “I will get organized in two places that will help me feel less stressed more often and keep it that way! I will always keep my work space cleaned off by tiding it at the end of everyday. I will do this by giving myself 10-15 minutes before leaving work each afternoon to clear the space and put things in well marked folders. I will also make a habit of cleaning out the car doors of trash at least two times each week before going into the house. Each Wednesday & Friday, and I will set that in my calendar now.”

This kind of detail allows for the vision to be clear and yet flexible.  By coaching yourself all the way through the how and when of the goal you have real checking points that keep you accountable and set up for successful transitions.

3. The final best tip is to use friends, technology or both to stay on the path of success! By this I mean, take advantage of everything you can to encourage the behaviors that are best for you and help you remain accountable. Using every tool will help you figure out which self-checkpoints work the best for measurable progress.  For example, personally, I am NOT a person who likes to tell other people what I am trying to change about myself (that’s why this blog helps me remain accountable to my own coaching techniques) so I use personal journal, my phone alarms, calendar reminders and then my husband.

Depending on my desired change, I would set the reminders on my alarm for the first couple weeks to repeat at regular intervals each day to say things like “Fill your water bottle NOW” or “take a 10 minute walk NOW” or on repeating alarms for Wednesdays & Fridays with a “Clean up the Car” reminder.  These alarms help the habits remain clear, timely and doable. I use a personal journal to rant or rave about myself to myself- obviously reflective. And finally, I know my husband will check in upon occasion to see how things are going with my “goals”.

After about 2 weeks, examine for yourself how often you need these regular alarms to sustain your new habits. Who knows, you may want them to continue daily if you think you would fall back into your old ways without these reminders or you may want to simply set up for a weekly review time to browse your activity log and reflect on the changes that are making your life better.

NOTE: Always remember, reflection and log-keeping are key actions for busy people who want to be their own best coach!

Let’s get to it! Pick one or two things and work toward your best, full-on, healthful satisfaction!  Set yourself up for success by making positive and thoughtful changes! Define your ultimate achievement with clarity, work the plan to create sustainable change in your life. Celebrate your own good feelings about the changes you are working toward. For example, at the water cooler take a split second to be proud of yourself or better yet, admire your glowing skin in the mirror and recognize that hydration works for all of your body systems!  (or) Keeping that car cleaned?  Look at it, enjoy the chaos-free zone! When you get in the car, look around at it and actually say, “Ahhh, this is nice!” Also, remind those who ride along regularly to pick up after themselves so that your continued goal remains easy!

It’s the little things we do for ourselves that create the biggest difference in our lives! Now is the time to begin the New Year’s Resolution Process for real! You can do it, always remain in forward motion!

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