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Good morning, Subscriber First Name,Welcome to the first Shift & Thrive newsletter, coming to your inbox every other month. I’d like to extend my gratitude and thank you for being here. It is my intention to offer valuable resources, insights and support for those striving to optimize their health and wellbeing. I am so grateful you are here!
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Let’s Check in with a Brief Gratitude PracticeTake a couple minutes to reflect on 5 things you are grateful for. Think about:An accomplishment you are grateful for.A family member you are grateful for.A place you are happy to have access to.Something on your calendar you are grateful for.Anything else you are grateful for.
Studies show practicing gratitude consistently is a proven way to break through negative thoughts, reduce anxiety, support heart health, relieve stress and even improve sleep.Taking a moment throughout your day to focus on something you are thankful for, gives us a pause and actually initiates physiological changes. It engages our parasympathetic nervous system responsible for our rest and digest mode. This puts our sympathetic nervous system responsible for fight or flight and stress into rest mode.
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Small Shifts = Big WinsSetting out to make movement, stress management or better nutrition a priority can seem like a monumental task. That’s because we are usually only focused on the grand outcome and not the small consistent habits that actually lead to the best outcome. This typically sets us up for failure time and time again.I can relate! In a recent blog post I share about the first time working with a health coach. She helped me uncover such a simple step to keeping myself accountable to the movement goals I wanted for myself. It didn’t even occur to me, until I became aware of how I was unknowingly sabotaging myself. This one small change made a huge difference for me. Read about it here for all the details!
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May is Mental Health Awareness MonthDid you know? According to NAMI (National Alliance on Mental Illness) 1 in 5 adults experience mental illness each year. 1 in 20 suffer from serious mental illness and 1 in 6 youth ages 6-17 experience a mental health disorder.NAMI defines mental illness as a condition that affects a person’s thinking, feeling, behavior or mood. These conditions deeply impact day-to-day living and may also affect the ability to relate to others. A mental health condition isn’t the result of one event. Research suggests multiple, linking causes. Genetics, environment and lifestyle influence whether someone develops a mental health condition.Most importantly, NAMI states that mental health conditions are far more common than you think and you are not alone.How do You Take Care of Your Mental Health?Have you ever thought about it?Self-care is something we usually put on the back burner as busy professionals and parents. However, there are some very simple strategies to help you build awareness around when you might need a little extra personal TLC.Just like we check in on our physical health, it’s essential to check in with our mental well-being. Regular self-assessments can help us catch stress, burnout, or emotional shifts before they become overwhelming. A weekly or even daily check-in can be simple, yet powerful.Try these simple self-check methods:Rate your mood on a scale of 1–10: How have you felt today? This week?Notice changes in sleep, appetite, energy, or motivation.Check your thoughts: Are they mostly positive, negative, or neutral?Track your stress levels and identify your biggest sources.Reflect on relationships: Do you feel supported or isolated?Ask yourself: “What do I need right now?”
Once you've checked in, determine what you need:Take a walk or move your body in a way that feels goodMake time for deep breathing or short meditationsPrioritize sleep and restUnplug from screens and social mediaConnect with someone you trustJournal your thoughts or gratitudeSet boundaries that protect your energyTreat yourself with compassion—especially on hard days
Mental health check-ins don’t have to be time-consuming, but they do need to be consistent. Even five mindful minutes a day can create space for awareness, healing, and growth.SupportIt is important to know where to go for care and what is available to you. Learn about mental health, engage your personal network and look into employee assistance programs.Should you or someone you know need support, The NAMI HelpLine provides the one-on-one help and information necessary to tackle tough challenges that you, your family or friends are facing.
You can Call, Text or Chat with the HelpLine M-F, 10 a.m. - 10 p.m. ET and 988 crisis service is available 24/7
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As a National Board Certified Health & Wellness Coach our training prepares us to work alongside clinical support creating an empowering space of compassion, partnership and acceptance. Bringing awareness to other options for care in addition to therapy and medication. For example, exploring:Physical movementMindfulnessImproving sleep habitsNutrition support for brain health and energySupport to limit or eliminate substancesCultivating personal connections for encouragement
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Past Event Recap Pause & SavorA huge thank you to family and friends that supported this successful event! An evening of fun, relaxation, pasta making and mindful eating. I partnered with a local friend and chef Kristina Peterson of Kristina’s Table to share her culinary skills and passion for Italian pasta making paired with a mindful eating workshop experience! If you are interested in hosting a similar event let’s connect! |
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Upcoming Spring Into Health Wellness FairI am happy to announce I am collaborating with the Villa Park Community Services Foundation to bring the first Health & Wellness Fair to our community Saturday, May 31st, 2025, 9am-12pm. If you happen to be local, come by. If you are a local health professional, business or organization that promotes wellness, prevention, and can provide valuable health resources for our community, please consider being an exhibitor. You can find all the information at: www.vpcsFoundation.org |
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New Blog PostsIn case you missed it - I’ve shared some game changing strategies to help you prioritize yourself and align your goals to match your strengths and values! You can catch up on them here:You Should… What do you believe is possible?
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