self care

Free Goal Setting Guide

With all the stress in the world…and holidays coming, I thought September was the perfect time to share how I set and track my goals and habits with you….and share my free goal setting guide with you!

I have lots of clients that say “just tell me what to do and I’ll do it!” and then two weeks later…they aren’t doing it. Why is that?

I think it’s because I’m telling them habits that have worked for someone else, but aren’t specific for them.

So I came up with this Goal Setting Guide to help my clients (and you) to identify the top 1-2 goals that you want to focus on this month and the daily/weekly habits that are necessary to achieve those goals.

By putting you in control of you goals and habits, you are more likely to make them more reasonable for YOUR life (and not what those health and fitness fanatics on IG are doing).

Remember to make your goals SMART goals:

Specific
Measurable
Attainable
Relevant
Time bound

The Goal Setting Guide also includes a monthly habit tracker so you can see at a glance how well you are doing on achieving those goals you’ve set for yourself…or if you need to make some adjustments next month.

Once you’ve established your goals/habits, jump into our FREE Facebook community and tell us what you’re working on. Accountability can be HUGE in helping you to achieve those goals.

Your Health Coach,

Sarah

3 Tips to Get Your Daily Water Intake In

Nutrition, self care, Women's Health

Every animal on Earth needs water to live, and that is especially true of humans. Depending on your height and weight, you could need more water than the average amount, but every person needs to focus on their daily water intake because dehydration causes cellular breakdown in the body.

The problem isn’t that you don’t understand you need more water, but trying to find time and circumstances to get your daily recommended amount. Here are some different ways to ensure you get plenty of water every day.

Which Healthy Habits Give Your the Most Bang for Your Buck?

self care, Wellness Wednesday Videos

Scientists have studied communities around the world where there are humans living much longer than average. They call these places Blue Zones. In this video I discuss the healthy habits they discovered these humans typically practice to help increase their life expectancy.

If you’d like help integrating these healthy habits into your life, check out my Healthy Habits Membership. This is a community of like minded people looking to improve their health and live a long and active life.

https://simplyabundanthealth.com/membership

There are currently two levels of membership. The most popular is the $37/month. For this you get access to all of my videos, trainings, recipes, meal plans PLUS a monthly 20 min appointments with me to help keep you on track. There is also a $17/month membership where you still get access to everything in the membership just without the monthly appointment. I’d love to get to know you and help you achieve your health goals.

Wishing you health,

Daily Self Care Tips for a Highly Sensitive Body

self care

As someone with a highly sensitive body, daily self care isn’t a luxury…it’s a must. If I fall off of my habits, I’ll get sick. So today I want to share some self care tips that you can start incorporating into your days to help you stay healthy and centered too.

Self Care Tips

Eating Well

My body does best on a low carb diet. If I’m not sticking to low carb, I’ll have mood swings and shakes and basically just become the poster child for “hangry”. I also have to keep my protein low too. Protein seems to spike insulin for me too. I focus on getting at least 4 cups of vegetables a day (usually a salad at lunch) and lots of healthy fats (although not too many because I don’t have a gallbladder). If you’re interested in learning about eating Low Carb/Keto, you can get my one page Keto Food List here.

Getting Enough Sleep

This is probably the habit I work the hardest at. I really struggle with sleep. I have worked to establish a routine so that my body can expect sleep to come at about the same time each day. I have a quiet room with a fan that keeps me cool and provides the white noise I need to not be alerted to all the sounds in the house. I am for being in bed about 8 hours a night. I know people say they can do less, but in reality it’s rare. Lack of sleep contributes to many health issues so this has to be a priority. I have experimented with supplements and even sleep medications. I’ll do another post to talk about all I’ve tried.

Exercise

This is the habit that usually falls off first for me, but I’ve found just as little as 20 minutes of walking a day can make me feel (and sleep) so much better. I tend to avoid any of those crazy hard core exercises. My body doesn’t respond to stress well and even though exercise is a good kind of stress, it can quickly become too much for me. I typically choose walking or yoga as my preferred forms of exercise.

Detox

We are exposed to so many chemicals on a daily basis. I have multiple skin and environmental allergies so avoiding chemicals has always been a way of life for me. I make sure to keep the products in the house (soaps, shampoos, detergents, cleaning products) as clean as possible, but I also practice daily detoxification. I don’t do all of these every day, but usually at least one if not more: oil pulling, dry brushing, Hawaiian spirulina, milk thistle, lemon water.

Stress Management

This is a major one for me too. I find I tend to live in fight or flight mode and have to really work to get in to relax and digest (which makes no sense I know). Yoga really helps me with this, but so does deep breathing, meditation, gratitude and just trying to be present. I also practice grounding and energy management which just means I focus on feeling centered and protecting my energy.

Supplements

There are so many supplements that it’s hard to know which to take. I tend to tell people to take the basics: multivitamin, fish oil, vitamin D and a probiotic. After that I use genetic testing to target supplementation. I know that I have multiple methylation issues so I make sure that I take methylated B vitamins. I also know that I have chronic activated EBV so I take immune support supplements that are antiviral (l-lysine, vitamin C, echinacea, elderberry). I use an Ancestry DNA kit and download the raw data to figure out genetic mutations and help target supplementation for my clients. You can learn more about my genetic interpretation service here.

Some days I still have to really force myself to focus on self care, but if life gets too busy, my body will let me know by knocking me down.

What are some of your best self care tips?