https://www.atshealthcoach.com/freebies daily 0.75 2022-01-19 https://images.squarespace-cdn.com/content/v1/5f8a3c87d0c2ed0c6152f73e/1603090765303-YUKMXOO4BVF22FY8XCZC/anaeli_thumb_50.png FREEBIES https://www.atshealthcoach.com/freebies/3steps-lifestyle monthly 0.5 2022-01-19 https://images.squarespace-cdn.com/content/v1/5f8a3c87d0c2ed0c6152f73e/1603088925873-9GUVKR3MDHOH2421Q8RR/image-asset.jpeg FREEBIES - 3 steps to design a healthy & balanced lifestyle. https://www.atshealthcoach.com/freebies/foodlabels monthly 0.5 2020-10-31 https://images.squarespace-cdn.com/content/v1/5f8a3c87d0c2ed0c6152f73e/1603338019472-WGI8HX97GABQK7DYYHCY/image-asset.jpeg FREEBIES - How to understand food labels & ingredients list. https://www.atshealthcoach.com/freebies/diet-regimen monthly 0.5 2021-11-13 https://images.squarespace-cdn.com/content/v1/5f8a3c87d0c2ed0c6152f73e/1603089836147-OGZNWXUIN5KRY8UWITKR/image-asset.jpeg FREEBIES - A meal plan that outperforms every diet. https://www.atshealthcoach.com/freebies/tag/Diet monthly 0.5 https://www.atshealthcoach.com/freebies/tag/Lifestyle monthly 0.5 https://www.atshealthcoach.com/freebies/tag/Download monthly 0.5 https://www.atshealthcoach.com/freebies/tag/Food+Labels monthly 0.5 https://www.atshealthcoach.com/freebies/tag/Freebies monthly 0.5 https://www.atshealthcoach.com/blog-shiftstobalance daily 0.75 2023-02-20 https://www.atshealthcoach.com/blog-shiftstobalance/sleep-hygiene-26jsn monthly 0.5 2023-02-20 https://images.squarespace-cdn.com/content/v1/5f8a3c87d0c2ed0c6152f73e/1676928436905-5550AZG2WNE2BB3MNAEK/marisol-benitez-QvkAQTNj4zk-unsplash.jpg Shifts To Balance - Food & Nutrition - Try Eating Whole Foods before jumping on a restrictive diet Sometimes the body responds favorably with a simple modification, drastic measures may not be necessary. If you need more insight on the topic, read this blog post on Whole Foods. https://images.squarespace-cdn.com/content/v1/5f8a3c87d0c2ed0c6152f73e/1676928468977-AH8SJT3CB4G3JWFY2BB7/andres-perez-Ftu6gc3A1VE-unsplash.jpg Shifts To Balance - Food & Nutrition - Modify quality before quantity As you get quality food in the body, it will identify the amount of food it needs to function. Tackling quality will impact quantity naturally. https://images.squarespace-cdn.com/content/v1/5f8a3c87d0c2ed0c6152f73e/1676928479377-SRFNBQOFX9VCFDKTPE8N/hector-achautla-Mm5WHDT5VSI-unsplash.jpg Shifts To Balance - Food & Nutrition - Identify the markers for evaluating your efforts Go beyond the weight on the scale. Be aware of how your energy changes, your bowel movements, body composition, sleep quality, and overall emotional currency. Those are all signs that the body is fueled correctly. https://images.squarespace-cdn.com/content/v1/5f8a3c87d0c2ed0c6152f73e/69851f96-4fd8-4a9d-b3d8-db3f04d1f31d/unsplash-image-YbscRIDdimg.jpg Shifts To Balance - Food & Nutrition Own your nutrition regimen Another wise starting point is learning to read the ingredients lists in your packaged goods to know what is in your food. Here is a PDF with more info on that. How to read ingredients labels. https://www.atshealthcoach.com/blog-shiftstobalance/sleep-hygiene monthly 0.5 2023-02-20 https://images.squarespace-cdn.com/content/v1/5f8a3c87d0c2ed0c6152f73e/1674135424404-N7LXPXOZ6XGYE770CI4G/duane-mendes-M5OpeuHep1E-unsplash.jpg Shifts To Balance - Sleep Hygiene - Work on Patience! It may take a while. An effective bullet-proof formula could require different sequences. Don't quit the process, just keep modifying and exploring as needed to get your ideal Sleep Hygiene. https://images.squarespace-cdn.com/content/v1/5f8a3c87d0c2ed0c6152f73e/1674135458864-59BPRXBN81GT1NZJUIIK/able-carry-wu_e2Oc_HI8-unsplash.jpg Shifts To Balance - Sleep Hygiene - Don't only focus on nighttime activities. How you invest your energy during the day matters when it comes to your ability to fall asleep. Consider morning activities that favor quality sleep. https://images.squarespace-cdn.com/content/v1/5f8a3c87d0c2ed0c6152f73e/1674135523303-P1PTXHW1L6J8WJMS01VQ/andrew-neel-z55CR_d0ayg-unsplash.jpg Shifts To Balance - Sleep Hygiene - Try one thing at a time. Evaluate its results. When you try a new approach, keep to it for a few weeks. Let it impact a different aspect of your sleep and show results. One night may not be a fair time to judge the results. It shouldn't be a stressful or overwhelming experience. https://images.squarespace-cdn.com/content/v1/5f8a3c87d0c2ed0c6152f73e/1674134403511-F15H8L40C3SFMPRPYTGI/unsplash-image-M6b3a8d_pT0.jpg Shifts To Balance - Sleep Hygiene - 3-Action Foundation Effective & Tailored-Made Sleep Hygiene! Constructing your sleep hygiene is no one-shot task. It needs trial and error as well as sensitivity. If you don't know where to start, below is a 3-action foundation to figure out what works for you. You'll need to create: A daytime action A boundary A sleeping stimuli https://www.atshealthcoach.com/blog-shiftstobalance/changes monthly 0.5 2023-01-19 https://images.squarespace-cdn.com/content/v1/5f8a3c87d0c2ed0c6152f73e/1671106875304-L0FHOPU5KRSSAKWV5ZSP/honey-yanibel-minaya-cruz-6gSyEKq4Pvg-unsplash.jpg Shifts To Balance - Changes - Establish what you need to change before committing to an actual change.  Before embracing change, plan how to get momentum. Set yourself up for success by designing an environment that helps you thrive. https://images.squarespace-cdn.com/content/v1/5f8a3c87d0c2ed0c6152f73e/1671106889569-9PG7CFCRV87GO6DSEJMS/ilnur-kalimullin-cR5mi-7DmH4-unsplash.jpg Shifts To Balance - Changes - When failure happens, explore before judging your performance. So many factors can play a role in your transformation. When setbacks occur, take a moment to evaluate the situation from a compassionate angle. Then make a fair assessment of the outcome. https://images.squarespace-cdn.com/content/v1/5f8a3c87d0c2ed0c6152f73e/1671106907589-5I1IY723EO135QBTE7AK/annie-spratt-9VpI3gQ1iUo-unsplash.jpg Shifts To Balance - Changes - Ask for help! Whether it is accountability, support, guidance, or companionship, find an ally in your process. You don't have to do it alone. https://images.squarespace-cdn.com/content/v1/5f8a3c87d0c2ed0c6152f73e/1671106923989-774EEQMG4WZ8KE6J7NCC/brett-jordan-D44kHt8Ex14-unsplash.jpg Shifts To Balance - Changes - Tailor the process to your preferences. Be honest with your needs and style. Don't be afraid to customize the transformation road whenever it fits the bill. https://www.atshealthcoach.com/blog-shiftstobalance/2yearrecap monthly 0.5 2022-11-12 https://images.squarespace-cdn.com/content/v1/5f8a3c87d0c2ed0c6152f73e/1668263804272-TV11J035B304HY5U2NRS/REFRAME+STRESS.jpg Shifts To Balance - Shifts To Balance, 2-year recap - Reframe Stress Is not a state of mind, is a survival response. Stress will always be part of your life. It will not magically go away. But the truth is, you do not want it to go away. You need it to survive. https://images.squarespace-cdn.com/content/v1/5f8a3c87d0c2ed0c6152f73e/1668263760633-7VMJ2QE1IQFMUTOO8SX0/HEALTHY+MOM+LIFE.jpg Shifts To Balance - Shifts To Balance, 2-year recap - Healthy Mom Life Motherhood is complicated to describe, but it is not consequently an unhealthy chapter for the woman behind the title of mother. The problem with having a healthy mom life doesn't fall on lack of healthy ways to do things but on the ability to discern what's fitting to your circumstances. In this Shift To Balance post, we discuss the option of living healthy motherhood & empowering mothers to take pride in nurturing their health, essence & dreams as a sign of unconditional love FOR their kids. https://images.squarespace-cdn.com/content/v1/5f8a3c87d0c2ed0c6152f73e/1668263768567-7IPRK2EL0K0SELG09JR6/WELLBEINGS.jpg Shifts To Balance - Shifts To Balance, 2-year recap - Wellbeing Health & Wellbeing are not the same things. Yet creating wellbeing goals can positively impact the outcome & accessibility of health goals. https://www.atshealthcoach.com/blog-shiftstobalance/healthduringchaos-xya9h monthly 0.5 2022-11-12 https://images.squarespace-cdn.com/content/v1/5f8a3c87d0c2ed0c6152f73e/1661723750318-K7DMADB0RLF8YQ9UNB9Z/christin-hume-k2Kcwkandwg-unsplash.jpg Shifts To Balance - Healing - Fuel the mindset. Make it a habit to read books that showcase the struggle, not just the game plan. Allow yourself a place of vulnerability that encourages you to experience strength (mentally & physically) like never before. https://images.squarespace-cdn.com/content/v1/5f8a3c87d0c2ed0c6152f73e/1661723814675-4Q7S8UIG5PXC32QREJF5/s-o-c-i-a-l-c-u-t-6iYb1BWWbV0-unsplash.jpg Shifts To Balance - Healing - Don't set time-oriented goals. Set goals that align with your emotional & energy state. Instead of saying: "I'll try this for 3 months and then I'll..." try "I will do this until I can do...". It is a mindset that makes the journey become sustainable instead of forced by unrealistic deadlines. https://images.squarespace-cdn.com/content/v1/5f8a3c87d0c2ed0c6152f73e/1661723851662-8P48KRUEIVXGA9DSF250/marcel-eberle-pZKCj9h10nI-unsplash.jpg Shifts To Balance - Healing - Seek help whenever or however it looks. Identify what it that will help you through and unapologetically use it. Sometimes it's a coach, sometimes it's a retreat, sometimes it's a pill, and sometimes it's just flirting outside the comfort zone. Although healing is a very independent act is okay to leverage resources. https://images.squarespace-cdn.com/content/v1/5f8a3c87d0c2ed0c6152f73e/1661723890795-0ZQSFYTVCAU1219GG1SV/jason-dent-WNVGLwGMCAg-unsplash.jpg Shifts To Balance - Healing - Embrace every outcome. Celebrate the wins with gratitude and abundance & evaluate mistakes or failures with compassion and acceptance. Embrace the journey as a whole and the result will be a wholesome one. https://images.squarespace-cdn.com/content/v1/5f8a3c87d0c2ed0c6152f73e/4be450ce-18c1-4dae-a6a2-e3f76a13591f/Untitled+design+%286%29.jpg Shifts To Balance - Healing - How to endure it, you wonder? Below are a few insights to consider: Prepare for both best & worst case scenarios. Be realistic and consider that your schedule will be hectic. That off days happen. That circumstances are going to be tricky. Once you can still pursue your healing with less-than-ideal circumstances, imagine what could happen when everything aligns in your favor. Accept setbacks as opportunities, not failures. It's part of the process, don't fight it. Let it be your ally. Take breaks and build momentum. You are the author of your journey and create it in such a way you capitalize on every moment of it. Learn to switch from objective to subjective evaluation. Sometimes using your personality will get you through others are about being practical. Create and advocate for a healing journey built around your preferences, circumstances, and goals. Don't mimic others' processes. It's okay to be inspired by others' journeys but avoid becoming competitive or comparing yourself with their healing ways. https://www.atshealthcoach.com/blog-shiftstobalance/healthduringchaos monthly 0.5 2022-08-28 https://images.squarespace-cdn.com/content/v1/5f8a3c87d0c2ed0c6152f73e/1657569066675-QA5MG976H2KGUSOHIX0N/abyan-athif-omu9aMd9w7A-unsplash.jpg Shifts To Balance - Healthy During Chaos - Avoid multitasking - single effort focus. Aim for one tab browsing. Avoid overwhelming the system due to trying to solve something with 100 efforts. https://images.squarespace-cdn.com/content/v1/5f8a3c87d0c2ed0c6152f73e/1657569263922-N6NEYWO802YGTZDNKE7Y/andres-perez-se0GXEsgtPk-unsplash.jpg Shifts To Balance - Healthy During Chaos - Plan with what is readily accessible - no need for fancy gadgets! Use what you have to get it done. Make it easy on you to finish the task. https://images.squarespace-cdn.com/content/v1/5f8a3c87d0c2ed0c6152f73e/1657569516606-QOGXJWIFVTFDGLSV4A7L/mark-mcgregor-Ns8trMR4Om8-unsplash.jpg Shifts To Balance - Healthy During Chaos - Find one accountability source to keep you grounded and active. Support can go a long way. While the journey is 100% yours, accountability and complicity can be beneficial. https://images.squarespace-cdn.com/content/v1/5f8a3c87d0c2ed0c6152f73e/1657567578033-M2FEYESW95ZODWI080F9/unsplash-image-XP4nC72yVWQ.jpg Shifts To Balance - Healthy During Chaos - You get to choose! The tricky part of this conundrum is defining what deserves your energy and having the patience to build endurance. Below are a few areas to ponder while you read the following blog. Stress Management Sleep Habits Exercise Nutrition Joy Mental Health Relationships https://www.atshealthcoach.com/blog-shiftstobalance/healthy-mom-life monthly 0.5 2022-07-11 https://images.squarespace-cdn.com/content/v1/5f8a3c87d0c2ed0c6152f73e/1653336189941-1DOC2TRA7DY9D1QO3JDK/toa-heftiba-B5Thyv8d3mo-unsplash.jpg Shifts To Balance - Healthy Mom Life - Include 'Me Time" activities in the schedule. If it can be daily better but weekly also has a positive impact. Tip: 15-20 minutes is a reasonable time frame to work with. https://images.squarespace-cdn.com/content/v1/5f8a3c87d0c2ed0c6152f73e/1653336214678-S5WFO02IXBXHKQLU5WPW/bewakoof-com-official-mG-HdjYiPtE-unsplash%2B%25281%2529.jpg Shifts To Balance - Healthy Mom Life - Voice your needs and wants - it's a tribe. Don't expect people to guess what you need from them to make it happen. Be specific on how they can help your cause. You'll be surprised how many people rise to the occasion. Husbands included. https://images.squarespace-cdn.com/content/v1/5f8a3c87d0c2ed0c6152f73e/1653336244790-3KDGAEIKFEKDMGAOE71M/soulsana-V5DBwOOv0bo-unsplash.jpg Shifts To Balance - Healthy Mom Life - Expect turbulence but a safe landing. Be reasonable with expectations and know that it is a process. https://images.squarespace-cdn.com/content/v1/5f8a3c87d0c2ed0c6152f73e/1653336268530-EV2QV6VYW0FMJF9ZQUYA/sai-de-silva-cykFL7IQCTk-unsplash.jpg Shifts To Balance - Healthy Mom Life - Ditch the mom's guilt! It doesn't serve anyone and you are allowed to advocate for the women inside the mom role! https://www.atshealthcoach.com/blog-shiftstobalance/physical-activity monthly 0.5 2022-05-23 https://images.squarespace-cdn.com/content/v1/5f8a3c87d0c2ed0c6152f73e/1649768618719-920WCI5C4DGOM2FHW4JS/scott-broome-cuOHHP5tx5g-unsplash.jpg Shifts To Balance - Physical Activity - Create the discipline with simple actions. Aim to have body movement every day regardless of the time frame or activity. Just commit to the habit. https://images.squarespace-cdn.com/content/v1/5f8a3c87d0c2ed0c6152f73e/1649768645701-9ND2426CRAKKMYQPUIDO/marcus-wallis-MTeZ5FmCGCU-unsplash.jpg Shifts To Balance - Physical Activity - Include rest in the mix. If you want an active lifestyle, you need the energy to endure it. Make sure to prioritize quality sleep in the routine. https://images.squarespace-cdn.com/content/v1/5f8a3c87d0c2ed0c6152f73e/1649768687581-BGRKTXMNY8W7CBQNQQW2/jon-tyson-PXB7yEM5LVs-unsplash.jpg Shifts To Balance - Physical Activity - Create 2 physical activities routines as default.. One with the perfect scenario (have time and energy, little to no inconveniences) and another with less than ideal circumstances (time constrictions or little resources). https://images.squarespace-cdn.com/content/v1/5f8a3c87d0c2ed0c6152f73e/1649768713112-1PK9UVLMUMV6KVZPPLDR/kenny-eliason-87EqZAWN-v8-unsplash.jpg Shifts To Balance - Physical Activity - Honor your needs & circumstances. Don't just commit to any exercise because it's movement. Look for one that meets you where you are and gives value to your efforts. https://www.atshealthcoach.com/blog-shiftstobalance/stress-triggers monthly 0.5 2022-04-12 https://images.squarespace-cdn.com/content/v1/5f8a3c87d0c2ed0c6152f73e/1647391002609-P1CFN5BS5D0OBSPYXZT3/image-asset.jpg Shifts To Balance - Stress Triggers - Embrace triggers with compassion. Instead of criticizing your default response to the triggers, get proactive about its modification. Practice every chance you get and expect imperfection. Know that your body just wants to keep you safe it just doesn't know any other response. Teach and learn with compassion. https://images.squarespace-cdn.com/content/v1/5f8a3c87d0c2ed0c6152f73e/1647391084236-I41KRMV5XFDHT7XZXGWH/gabriella-clare-marino-6M89r-ZwotM-unsplash.jpg Shifts To Balance - Stress Triggers - Start with one trigger. Once you identify your load limit, aim to manage one issue at a time. Create boundaries that protect it from overflow and build on the energy you reclaim with each handled trigger. https://images.squarespace-cdn.com/content/v1/5f8a3c87d0c2ed0c6152f73e/1647391068778-EHX5KJE55T41TJUWU2QV/yasin-yusuf-fMh-VTuMHQs-unsplash.jpg Shifts To Balance - Stress Triggers - Ditch Self Judgement. By no means is the process perfect! Don't expect flawless efforts. Give yourself room to make mistakes, honor your emotions fairly and feel discomfort. Be an advocate of your healing, not a secret ally to your overwhelm. https://www.atshealthcoach.com/blog-shiftstobalance/relationships monthly 0.5 2022-03-16 https://images.squarespace-cdn.com/content/v1/5f8a3c87d0c2ed0c6152f73e/1644689086604-234FIWKE3XD7FEFK5GGF/bewakoof-com-official-mG-HdjYiPtE-unsplash.jpg Shifts To Balance - Relationships - Start the Conversation. Once you know what kind of relationships you need, share your vision & requisites with them. Be vocal about the type of relationship you expect and how support looks to you. https://images.squarespace-cdn.com/content/v1/5f8a3c87d0c2ed0c6152f73e/1644689071408-1NSZQJK9IV29D62NNTKQ/mike-powell-KogNJBAcnvQ-unsplash.jpg Shifts To Balance - Relationships - Set boundaries. It's not realistic to ignore or cancel every negative relationship in life. But you can put boundaries and limits to the interaction. Be fair but firm. https://images.squarespace-cdn.com/content/v1/5f8a3c87d0c2ed0c6152f73e/1644689054774-H7RX10QO8A30S0GMIA1L/warren-wong-kMRMcUcO81M-unsplash.jpg Shifts To Balance - Relationships - Make new connections! pen yourself up to the possibilities of new people & relationships. You never outgrow making new friendships. https://www.atshealthcoach.com/blog-shiftstobalance/wholefoods monthly 0.5 2022-02-12 https://images.squarespace-cdn.com/content/v1/5f8a3c87d0c2ed0c6152f73e/1641867380550-DZ560P49W9AIGK3GJTKC/jason-leung-jWU9FpLW7fI-unsplash.jpg Shifts To Balance - Whole Foods - Rate your pantry - start slow! Eliminate those that don't fit the Whole Foods rule. If among those there are "favorites" find healthier substitutions for them. When you get the dynamic, get creative and tailor it to your preferences. https://images.squarespace-cdn.com/content/v1/5f8a3c87d0c2ed0c6152f73e/1641867439967-A0CO0ZJVBWUP5TX63XIB/brooke-lark-HlNcigvUi4Q-unsplash.jpg Shifts To Balance - Whole Foods - Try your favorites with Whole Foods. It's not about learning to eat new meals. It's about improving the quality of your favorite dishes with whole foods. Ditch the precooked when possible and spend some time having fun in the kitchen. https://images.squarespace-cdn.com/content/v1/5f8a3c87d0c2ed0c6152f73e/1641867516244-NN915M49OMK6RBSEII8G/tina-dawson-f1krjnOeWDk-unsplash.jpg Shifts To Balance - Whole Foods - KISS - Keep it Simple, Sally! There is just one rule! Don't get caught up in perfectionism. https://www.atshealthcoach.com/blog-shiftstobalance/wellbeing monthly 0.5 2022-01-11 https://images.squarespace-cdn.com/content/v1/5f8a3c87d0c2ed0c6152f73e/1639358199241-1576O1IODSE647BPZVDR/hessam-nabavi-VLVamJ2DAQ0-unsplash.jpg Shifts To Balance - Wellbeing - Honor your preferences - not just mimic other's effort Explore & try different ways until you find one you enjoy, fits your purpose & brings your results. https://images.squarespace-cdn.com/content/v1/5f8a3c87d0c2ed0c6152f73e/1639358246643-X06T3HKSO4GYVEADCGXO/denisse-leon-n4BDkIEls78-unsplash.jpg Shifts To Balance - Wellbeing - Calibrate your efforts - don't burn out because you gave too much & had too little Work with what you have even though you are aware there is room for growth. Overextending your limits all the time is not the only way to grow - sometimes patience & mindful efforts can do the trick. https://images.squarespace-cdn.com/content/v1/5f8a3c87d0c2ed0c6152f73e/1639358294167-5B26W9AFBZ7IILYSLD1H/taylor-heery-GiTCeEq0pwY-unsplash.jpg Shifts To Balance - Wellbeing - Joy is a metric of progress You are allowed to enjoy the process to become the best version of yourself. Is not only struggles, blood & tears. If you are happier with each completed task you are on the right track. https://images.squarespace-cdn.com/content/v1/5f8a3c87d0c2ed0c6152f73e/1639358619482-OH65VAJ12CNUXBE9X64U/unsplash-image-C5tSgjZnU4o.jpg Shifts To Balance - Wellbeing - Wellbeing : 3 part formula If you are exhausted, fatigued, or stressed aiming for exercise can be a great HEALTH GOAL, yet high energy-demanding activities may not support your wellbeing. It forces your body to do more than it can. Favoring you lacking the sustanenance to keep up with your goal, quitting your efforts and as consequence taxing your growth mindset. If you modify your approach and tailor it considering your wellbeing first & foremost - EMOTIONAL CURRENCY, PHYSICAL CHALLENGE & SPIRITUAL COMPONENT - you may experience a better outcome. One that responds to your particular needs/circumstances and positively influencing your health long term. Maybe your goals are good for you but missing the wellbeing context. Try rewriting your goals with the wellbeing-centered approach & its 3 part formula in mind. See what comes out of it. If you want to start from scratch then go for it! There is no perfect way to do this, but giving up on becoming the best version of yourself is not an option. https://www.atshealthcoach.com/blog-shiftstobalance/crowding-out monthly 0.5 2021-12-13 https://images.squarespace-cdn.com/content/v1/5f8a3c87d0c2ed0c6152f73e/b2c3f72c-dabe-45de-9900-becba9b768f7/unsplash-image-cHhbULJbPwM.jpg Shifts To Balance - Crowding Out - Simple Math, When you give the body less than ideal quality meals (sugar & processed food) it needs to overcompensate for the lack of nutrient value. Therefore you overindulge because the body needs more to sustain itself. Then comes the guilt, the body discomforts or sickness, the lack of energy that leaves you going back to comfort food to compensate for the emotional & physical imbalance. It can become a downward spiral real quick. https://images.squarespace-cdn.com/content/v1/5f8a3c87d0c2ed0c6152f73e/1636592368111-7KEJZ16S4L4GX3BENLUV/mathilde-langevin-aLpt9nRnnDQ-unsplash.jpg Shifts To Balance - Crowding Out - Have Stress Management Practices Daily The season easily sneaks in stress-triggering activities. We should be proactive about creating ongoing stress management practices that keep our nervous system response balanced and avoid making decisions from an overwhelmed state of mind. I have one for you. Learn more about Equilibrium by clicking on the image. https://images.squarespace-cdn.com/content/v1/5f8a3c87d0c2ed0c6152f73e/1636592681864-B7NZKOV0M6VV732LKC19/bonnie-kittle-MUcxe_wDurE-unsplash.jpg Shifts To Balance - Crowding Out - Approach food in terms of Quality, not Quantity! It's not necessarily what you eat, it's mainly about what ingredients are in it & how it is made. Try to best support your nutrient value needs with quality ingredients in most of your meals. Click on the picture to download a guide on how to read food products ingredients list. https://images.squarespace-cdn.com/content/v1/5f8a3c87d0c2ed0c6152f73e/1636593270977-8DHJDJVJUDPG5D1B4IGN/oriol-portell-Y4YR9OjdIMk-unsplash.jpg Shifts To Balance - Crowding Out - Embrace the festivities on your terms Don't feel guilty to enjoy the season differently than others. If you want to enjoy quiet nights or sleep early, go for it. If you wish to participate in fewer or no parties, that's alright. If you want to cook other dishes or include different options to support your health needs, do it! It's a season of JOY, so the most important part is to create experiences that honor the way you experience joy! Be unapologetic about it. https://www.atshealthcoach.com/blog-shiftstobalance/setbacks monthly 0.5 2021-11-10 https://images.squarespace-cdn.com/content/v1/5f8a3c87d0c2ed0c6152f73e/1634225148156-C2SV7NGAW9X3GLMTXNRS/Human+Model.jpg Shifts To Balance - Setbacks - More than will or discipline, setbacks are part of a cycle. The Transtheoretical Model by Prochaska & DiClemente is a model of intentional change that explains the decision-making process individuals go through when embracing and sustaining behavioral transformations. This model presents a stage dedicated to Relapse o Setbacks. It showcases setbacks as part of the process, part of the cycle & required to achieve complete transformation. Many factors affect & contribute to the success of your health journey. In addition, the scientific or biological aspect must be accounted for and considered. When you see the whole puzzle, you can better grasp the transformation as a process instead of an impossible mission. https://images.squarespace-cdn.com/content/v1/5f8a3c87d0c2ed0c6152f73e/1634225965621-4Y87AH8Y1AKLED6BI60O/lum3n-JXQgP-7OsK4-unsplash.jpg Shifts To Balance - Setbacks - Work on your Growth Mindset. Avoid building self-pressure around the experience. Approach the setback as a skill set you can develop, not as a lack of ability. https://images.squarespace-cdn.com/content/v1/5f8a3c87d0c2ed0c6152f73e/1634226007702-LXBG49J1DYURWSXXQ77V/liana-mikah-t2ODooWyQWI-unsplash.jpg Shifts To Balance - Setbacks - Curiosity, not Judgment! Question the happenings, the emotions, the behavior but with a kind eye. It's about understanding what is happening, not just passing inventory or reacting. https://images.squarespace-cdn.com/content/v1/5f8a3c87d0c2ed0c6152f73e/1634226057929-9HGXENY1E7YYNKIWVWE9/adri-ramdeane-9tPbINMx2zg-unsplash.jpg Shifts To Balance - Setbacks - Quitting is not the only option. Explore all the possibilities before choosing to quit an effort or a goal altogether. Factor in all the elements of the equation before pulling the trigger. It's acceptable to try various approaches to resolve the same obstacle. https://images.squarespace-cdn.com/content/v1/5f8a3c87d0c2ed0c6152f73e/1634226106535-NYVLA5ANC5SA0B4YLYUA/neil-thomas-SIU1Glk6v5k-unsplash.jpg Shifts To Balance - Setbacks - Create a Support System or Seek Help when needed. Accountability & Guidance are great allies in any transformation journey, particularly when the going gets tough. https://www.atshealthcoach.com/blog-shiftstobalance/boundaries monthly 0.5 2021-10-14 https://images.squarespace-cdn.com/content/v1/5f8a3c87d0c2ed0c6152f73e/1631888665443-GJZ7YW77DOET4PO0CGOU/max-bender-iF5odYWB_nQ-unsplash.jpg Shifts To Balance - Boundaries - Set boundaries around your energy levels first. It is hard to commit to long-term goals if your battery drains fast. Focus on implementing charging activities regularly and keeping at bay energy drains. https://images.squarespace-cdn.com/content/v1/5f8a3c87d0c2ed0c6152f73e/1631888684759-Y9TIEMKZUGNW9HQ402NX/brandi-alexandra-Y1e3kANiFRg-unsplash.jpg Shifts To Balance - Boundaries - Set boundaries around people. As tough as it may be, your community and environment need to nourish and accomplish your goals. Find your tribe! It’s tricky, but once you experience real support, it’s easy to identify how to get it. https://images.squarespace-cdn.com/content/v1/5f8a3c87d0c2ed0c6152f73e/1631888695607-CUOM9EFJWFNCLQFFQ9UG/nate-johnston-ozHMc88WgcI-unsplash.jpg Shifts To Balance - Boundaries - Set boundaries around food and your body’s fuel. FACT is not about quantity but quality. Don’t be afraid to set standards on how to fuel your body. Drinking Alcohol is not a requirement for life, junk food is not as convenient as portrayed, diets are not the only way to eat healthily. Find your ideal fuel and embrace every day. https://images.squarespace-cdn.com/content/v1/5f8a3c87d0c2ed0c6152f73e/1631887819786-NFVEUIID7X7P7ZIF75V5/taylor-simpson-cuBUxWQgk0Y-unsplash.jpg Shifts To Balance - Boundaries - Set the Tone for the boundary After the boundaries are in place, you have to communicate them among your support group or community. You have to encourage a healthy environment among them so they can support your health goals effectively. Whether the boundaries are to protect your energy, your heart, your physical endurance, your growth mindset - they need to be properly established. It goes beyond a diet to support weight loss goals or a mood board to design a lifestyle. The point is to set an actionable boundary around every possible detour or interception to your goals. Get clear on them and define them as best as you can. The most important thing is to set the boundaries having your preferences and characteristics front and center, not mimicking the masses or falling prey to the trends. Photo by Taylor Simpson on Unsplash https://www.atshealthcoach.com/blog-shiftstobalance/healthcoach monthly 0.5 2021-09-17 https://images.squarespace-cdn.com/content/v1/5f8a3c87d0c2ed0c6152f73e/1630261707162-WQO3064YI6MRALBJVHH1/18.jpg Shifts To Balance - Health Coach - Nutrition & Physical Goals Don't aim to receive just a meal plan or training routine. Dig deeper and understand those health aspects in terms of how they can impact YOUR well-being. https://images.squarespace-cdn.com/content/v1/5f8a3c87d0c2ed0c6152f73e/1630261707550-F9ZVK1DBT3UPR8KIQ3LJ/19.jpg Shifts To Balance - Health Coach - Growth Mindset & Self Love Change comes within. A health coach can help bring perspective to navigate how you see yourself and understand your body. https://images.squarespace-cdn.com/content/v1/5f8a3c87d0c2ed0c6152f73e/1630261707802-FRKH0X986SRQJ4HH83MB/20.jpg Shifts To Balance - Health Coach - Dealing with a chronic illness You don't have to through with it alone. A health coach (specialized in the condition) can be a great asset to accompany you and support your healing. https://images.squarespace-cdn.com/content/v1/5f8a3c87d0c2ed0c6152f73e/1630260092994-CI4XMXO2DE5WLA6FF2WN/HealthCoach_ShiftsToBalance Shifts To Balance - Health Coach - Is a Health Coach a fit for me? Health Coaching is an investment in your wellbeing. A Health Coach like a trainer or therapist can potentially be great for everyone, yet not everybody thrives with a trainer or in therapy. Health is responsive to a very individual configuration - that should be your compass to see if a health coach is for you. If you are curious to see if health coaching would work for you, check the bullets below that showcase when is beneficial to have a Health Coach. You have tried multiple times to change your unhealthy ways but are still not experiencing the desired results. You are at a turning point in your life where transformation is not optional but necessary. You need support to design a lifestyle that honors both your life & health goals. You are on a healing journey for a particular condition (hormonal, chronic illness, mental stability, etc.), and the load can get overwhelming for you. When basic needs like sleep, stress management, eating habits, life balance are not met, and you feel the impact on your health. You thrive when you are supported and guided, you don't mind people's advice and can leverage it beneficially. https://www.atshealthcoach.com/blog-shiftstobalance/balanceoverratedvsundermined monthly 0.5 2021-08-29 https://images.squarespace-cdn.com/content/v1/5f8a3c87d0c2ed0c6152f73e/1626088574972-E6AVHEA6S0QALTX6OXRN/diego-ph-fIq0tET6llw-unsplash.jpg Shifts To Balance - Balance - Focus on what will tip your balance. Don't dilute your energy in too many efforts. https://images.squarespace-cdn.com/content/v1/5f8a3c87d0c2ed0c6152f73e/1626088559564-S6HX21DEG5RU9BBU2O39/davisuko-5E5N49RWtbA-unsplash.jpg Shifts To Balance - Balance - Break the mold & get creative. Tailor the approach as best as you can - don't mimic other's efforts as they may not bring the same results to you. https://images.squarespace-cdn.com/content/v1/5f8a3c87d0c2ed0c6152f73e/1626088493281-GEA9AA2JYIHJ21D42X06/caroline-veronez-bbjmFMdWYfw-unsplash.jpg Shifts To Balance - Balance - Be aware of how your body responds. Keep tap of your energy levels, your emotional response, your happiness, your productivity. Go beyond the number in the scale or the fit appearance. https://images.squarespace-cdn.com/content/v1/5f8a3c87d0c2ed0c6152f73e/1626086855860-B6NZUT4KTHQY338KAVXD/ShiftsToBalance_you_define_balance.jpg Shifts To Balance - Balance - Questions to help you define balance: What is the challenging demand for your body? Think of energy, cognitive power, emotional resilience, stress management, body strength, etc. What is easy for you to nurture? What brings complications? Nutrition, Sleep, Meditation, Exercise, Consistency, Distractions, etc What is essential? What is nice to have? What is not necessary? Think of how crucial things are to help you thrive in balance. Make the list and be honest with yourself. What could tip your balance in favor of wellbeing? Think of one or two supportive actions and focus on those only! https://www.atshealthcoach.com/blog-shiftstobalance/bodymovement monthly 0.5 2021-07-12 https://images.squarespace-cdn.com/content/v1/5f8a3c87d0c2ed0c6152f73e/1623617884476-CQVONZQ32SG45T1S73NP/STB_Blog_Body+Movement Shifts To Balance - Body Movement - Body Movement in your term! First, think about - what gets you moving without much hesitation? Then commit to including it as much as possible in your schedule. https://images.squarespace-cdn.com/content/v1/5f8a3c87d0c2ed0c6152f73e/1623620343156-O39E2MFBRRQWEKLR6ZCX/ergonofis-iZ5G2lKHYn8-unsplash.jpg Shifts To Balance - Body Movement - Avoid sitting for long periods. Stand up & stretch every 1 or 2 hours. Get the body in the rhythm of movement and enjoying creating circulation in the blood. https://images.squarespace-cdn.com/content/v1/5f8a3c87d0c2ed0c6152f73e/1623620392327-CO79GMMBNHL2GAP1CUC9/erica-steeves-PfQh55R0ZtE-unsplash.jpg Shifts To Balance - Body Movement - If consistency is your Aquiles heel, then mix it up. You don't have to be exclusive with one body movement. You can do a mix of your favorites. Mix and match depending on the energy levels & resources available. https://images.squarespace-cdn.com/content/v1/5f8a3c87d0c2ed0c6152f73e/1623620405419-DI4AW9HF7UK6N7ZS4RR1/AM%2BWORKOUT%2B.jpg Shifts To Balance - Body Movement - Get the movement in early or sooner rather than later. If you wait till the day gets hectic, it will be harder to squeeze it in. Set yourself up for success and prioritize it. https://www.atshealthcoach.com/blog-shiftstobalance/breathingp2 monthly 0.5 2021-06-13 https://images.squarespace-cdn.com/content/v1/5f8a3c87d0c2ed0c6152f73e/1620485700913-NMO44B06G25OC2SP9YC4/unsplash-image-58Z17lnVS4U.jpg Shifts To Balance - Breathing P.2 - It's proven! A study by the Feinstein Institute for Medical Research proved that breathing pace affects different regions in the brain. A shallow & rapid breath rate increased activity in the Amygdala, triggering anxiety, fear, or anger. An intentional rhythmic pace prompts the insula to activate the autonomic nervous system. Consequently, increasing self-awareness of the body's physical state. There is a link between how you breathe and triggering specific responses in the way you feel or behave. Now take a minute to reflect on your breath when you are overwhelmed or angry. Can you recall? Or was breathing not part of the conscious effort to overcome the emotion? https://images.squarespace-cdn.com/content/v1/5f8a3c87d0c2ed0c6152f73e/1620487331379-97AB4NUUWG46DDCR388L/breathing_technique.jpg Shifts To Balance - Breathing P.2 - Identify a default breathing exercise to process strong emotions. Have a go-to breathing mechanism for when tough emotions surface. There are many breathing exercises. Try various before choosing which one works better for you. https://images.squarespace-cdn.com/content/v1/5f8a3c87d0c2ed0c6152f73e/1620487345353-Z6QW562I5MG4E2YG93DT/emotions_flow.jpg Shifts To Balance - Breathing P.2 - Don't hide from the emotions - explore them. You can flow in the emotions without reacting to them. You can exist in them with a curious mind and a silent heart. Figure them out instead of looking to avoid them. https://images.squarespace-cdn.com/content/v1/5f8a3c87d0c2ed0c6152f73e/1620487362024-BSBX0MSA6FJ59NB750M0/schedule%2Bin.jpg Shifts To Balance - Breathing P.2 - Schedule regular recalibration sessions. Avoid waiting until everything bottles up to process it. Check-in with your emotions & conflicts every other day for maintenance. https://images.squarespace-cdn.com/content/v1/5f8a3c87d0c2ed0c6152f73e/1620487374716-SI2YWYCX76WMADO1VYP2/houseplants.jpg Shifts To Balance - Breathing P.2 - Get house plants! Change the quality of the air you breathe while simultaneously creating visual cues to seek quality breathing. https://www.atshealthcoach.com/blog-shiftstobalance/breathingp1 monthly 0.5 2021-05-08 https://images.squarespace-cdn.com/content/v1/5f8a3c87d0c2ed0c6152f73e/1618256812238-JIUME5X4YGERFB6CW2QA/unsplash-image-TO_h3akXWf0.jpg Shifts To Balance - Breathing P.I - Health benefits of breathing through the nose: You get 20% more oxygen than breathing through your mouth. You can breathe deeper and expand your diaphragm to activate your Vagus nerve. This nerve affects the regulation of various physiological aspects including heart rate and blood pressure. It supports the lung's ability to expand - which is helpful to fight premature aging. Nose breathing works wonders for your emotional & mental health. I'll dive deeper into this particular benefit in an upcoming blog posts. Stay tuned! https://images.squarespace-cdn.com/content/v1/5f8a3c87d0c2ed0c6152f73e/1618272428530-89KX5LCIWSLX10P5DDIN/4.jpg Shifts To Balance - Breathing P.I - Implement Daily Breathwork Practices There are many simple breathing exercises you can do to awaken your nose breathing mechanism. Find the one that works for you and set aside 5-10 minutes daily to practice them. https://images.squarespace-cdn.com/content/v1/5f8a3c87d0c2ed0c6152f73e/1618272429192-MXWYVW0RU15K9WRVRR9V/5.jpg Shifts To Balance - Breathing P.I - Use Mouth Tape It's a great way to gently force the nose to do its job. If you have a preexisting condition or any respiratory complication consult your health care professional before trying mouth tape. https://images.squarespace-cdn.com/content/v1/5f8a3c87d0c2ed0c6152f73e/1618272430409-RP8E4MLS6UT55JU5T75R/6.jpg Shifts To Balance - Breathing P.I - Focus on Breathing Slower and Deeper Breathing faster is not equivalent to more oxygen in the body. You should be able to breathe belly deep & calmly regularly. https://www.atshealthcoach.com/blog-shiftstobalance/shifts-to-balance monthly 0.5 2021-04-13 https://images.squarespace-cdn.com/content/v1/5f8a3c87d0c2ed0c6152f73e/1615653902442-Z221ABD54I4976CSZY3M/1.jpg Shifts To Balance - Shifts To Balance - If you have a busy life.... that causes stress and provides little time for transformation work on shifts that respond to emotional balance or energy levels. Try shifts around mindfulness, yoga, or journaling to create moments of calmness or charging stations to your soul. https://images.squarespace-cdn.com/content/v1/5f8a3c87d0c2ed0c6152f73e/1615653903648-CUKALQ0J5FZ5FN9HAQBN/2.jpg Shifts To Balance - Shifts To Balance - If you want to experience weight transformation... or improve your eating habits work on shifts that respond to expanding food preferences. Try shifts that crowd out unhealthy ways of eating or changing the quality of your ingredients. Aim to enhance your preferences – do not negate them. https://images.squarespace-cdn.com/content/v1/5f8a3c87d0c2ed0c6152f73e/1615653904607-ZGGVAOPOVXDJ5JST9F51/3.jpg Shifts To Balance - Shifts To Balance - If you want to a more active lifestyle... but can’t seem to catch a break or get into the rhythm of things work on shifts around time management. Try shifts dealing with organization & agendas like setting a bedtime or getting a simple morning routine going. Be honest with your circumstances and your interests. https://images.squarespace-cdn.com/content/v1/5f8a3c87d0c2ed0c6152f73e/1615655752548-KWKKWO2OJK6Y94FO65LO/unsplash-image-alANOC4E8iM.jpg Shifts To Balance - Shifts To Balance - Where to start?! Is not about where you start or what you do… its actually just doing it. Health is interconnected. What you eat affects your emotional health as much as your weight. Your emotional stability affects your capacity to approach physical activity goals as much as your willingness to try healthier eating options. So, wherever you start it will impact all areas. The intensity is up to you and your circumstances. You in? https://www.atshealthcoach.com/blog-shiftstobalance/health-journey monthly 0.5 2021-03-13 https://images.squarespace-cdn.com/content/v1/5f8a3c87d0c2ed0c6152f73e/1613243448317-MLCR6AXOU3AOGDEJ0BVO/image.jpg Shifts To Balance - Health Journey - #RealityCheck Those daily choices are keeping you in a sucky life spiral where you can’t seem to catch a break. Those premises are WRONG for you and don’t have your best interest at heart. It’s time to learn you have healthier options of living if you are willing to break free from the herd, explore your preferences, and try different health standards. For example, prioritizing quality sleep, expanding food experiences, and moving your body as it was intended. Those are the lifestyle choices or ‘twists and turns’ you can choose for yourself. Those factors are not uncontrollable. You have a voice and vote, and you can opt-out of the negative outcomes. Growing and getting older is not a series of unfortunate events if you protect and respect your needs. https://images.squarespace-cdn.com/content/v1/5f8a3c87d0c2ed0c6152f73e/1613244797926-Y0PJQRLEW2HTXN3PWBIP/crowd%2Bout%2B2.jpg Shifts To Balance - Health Journey - Crowd Out instead of Dieting If you realize your eating style is not to par don’t start the diet just yet. Instead of eliminating food options add healthier ones. Gradually modify your meals by honoring your preference. https://images.squarespace-cdn.com/content/v1/5f8a3c87d0c2ed0c6152f73e/1613244216856-AAZ88UVBLYKRWH1JUBS2/body%2Bmovement.jpg Shifts To Balance - Health Journey - Find the Rhythm of Movement If you realize being stagnant was your default setting and can’t seem to get into the routine of exercising just yet try building your stamina with movement first. Set yourself for success by allowing the body to adjust to new demands comfortably. https://images.squarespace-cdn.com/content/v1/5f8a3c87d0c2ed0c6152f73e/1613244239508-HNW6ERI3QLHEG28IEIOY/community.jpg Shifts To Balance - Health Journey - Find your community! A health journey is a rewarding adventure but is not free from challenges or tough spots so make sure you have a support system that keeps your focus and on track. https://www.atshealthcoach.com/blog-shiftstobalance/quality-sleep monthly 0.5 2021-02-13 https://images.squarespace-cdn.com/content/v1/5f8a3c87d0c2ed0c6152f73e/1610475278256-9M16S9ZLH3PY0YI9BXDE/1.png Shifts To Balance - Quality Sleep - Create your daily tasks honoring your bedtime If you need to sleep by 10pm make sure the latest energy demanding chore is at 8pm. Build your tasks list from 8pm down. https://images.squarespace-cdn.com/content/v1/5f8a3c87d0c2ed0c6152f73e/1610475280948-KUVC3YN0ZUBTXCCU2P9M/2.png Shifts To Balance - Quality Sleep - Build a serene mind state prior to hitting the Zzz’s. Take the time to empty out intense thoughts that may interrupt restful sleep. Write them out, create a to-do list or solution plan, meditate on them. However this looks for you, works fine. https://images.squarespace-cdn.com/content/v1/5f8a3c87d0c2ed0c6152f73e/1610475285040-I62VR0TAZS4BZB85AQ76/3.png Shifts To Balance - Quality Sleep - Practice Sleep Hygiene Prepare the environment to make you sleepy & relaxed. This looks different for everyone but commonly they all include a pitch-black room & cool temperature. If you need ideas to get started click on the image to read a post on night routine shifts. https://images.squarespace-cdn.com/content/v1/5f8a3c87d0c2ed0c6152f73e/1610474374093-6T0484X4SB2HGJX207VW/sleep_workshop_atshealthcoach_shiftstobalance Shifts To Balance - Quality Sleep - The Sad Reality But the problem is that only making time for sleep over the weekend (if that if even possible) will not be enough for the kind of maintenance & repair the body has to do to clean up after a strenuous week. The natural healing process of the body is sabotaged by overstressing the system and underestimating its maintenance. If you want to experience quality sleep in the 21st century you must be a proactive defender of your sleeping schedules to assure proper maintenance is taken care of. That’s is not the reality for many. https://www.atshealthcoach.com/blog-shiftstobalance/resolutions-shift monthly 0.5 2021-04-13 https://images.squarespace-cdn.com/content/v1/5f8a3c87d0c2ed0c6152f73e/1607904241433-1O4C6P8A0BEB83XYVNWR/shiftstobalance_resolutions_healthcoach_new+year Shifts To Balance - Resolutions Shifts - Resolutions Shift I am here to change that because you deserve to experience transformation, because you can be courageous enough to set and complete self-improvement goals. Whether they take you a month or 6 or more than a year. The first transformation? Your first steppingstone? Transform the way you tackle the resolution. Do not set a yearly goal. Aim for one daily shift. Make it as little or as big as you want it. Just float until your big goal does not seem impossible anymore. https://images.squarespace-cdn.com/content/v1/5f8a3c87d0c2ed0c6152f73e/1607904404278-VUUPPWOTR8L4CH3RCW9D/ShiftsToBalance_resolutions_blog+post Shifts To Balance - Resolutions Shifts - Never desist the idea of transformation Never desist the idea of transformation for the fear of failing at big goals. Build your stamina, your confidence and float until that big goal does not only seem doable but you can assure its success. Pick your goal with confidence that a new version of you can be possible and its waiting for that first shift. https://www.atshealthcoach.com/blog-shiftstobalance/reframe-stress monthly 0.5 2020-11-13 https://images.squarespace-cdn.com/content/v1/5f8a3c87d0c2ed0c6152f73e/1604927114466-Z0IDQDZKOED1IECZ5P14/ShiftsToBalance_stress+management_blog+post Shifts To Balance - Reframe Stress - Then, why it’s the root of all evil? The problem is not that we experience it. The problem is we’ve re defined it in a way we cannot just run away from the threat. We must manually and mindfully turn it off. But to turn it off means to redefine priorities and we have forgotten that we can do so. To survived in the past meant to run faster than a predator or attack something. But in today’s world we have redefine stress to be an equal response to an unfair boss, a mean comment, intense drama tv series (hard to distinguish it from the daily news lately, right?), injustice, heartbreak, failure, among others. We feel life threats by everything. What we eat, what we don’t eat, what we do, what we don’t do. This makes our body sense danger by just living. It’s constantly on. https://images.squarespace-cdn.com/content/v1/5f8a3c87d0c2ed0c6152f73e/1604928381847-9M57WRE2T67HDVL1P37L/1.png Shifts To Balance - Reframe Stress - When your stress response is triggered do not override it and continue: EXPLORE IT Allow the emotion to exist and write how you feel and why. Raw as they are. No filter. When you are calmed come back to them and read them with compassion. https://images.squarespace-cdn.com/content/v1/5f8a3c87d0c2ed0c6152f73e/1604928380756-RZD5UU2EDUQ9NG4JS6H8/2.png Shifts To Balance - Reframe Stress - Reframe stress from a cultural merited state to a body response to survival Don’t just accept stress in your life, learn what is protecting you from. https://images.squarespace-cdn.com/content/v1/5f8a3c87d0c2ed0c6152f73e/1604928387658-589G7EXUJXD6DILT1J71/3.png Shifts To Balance - Reframe Stress - Include more self-love activities in your agenda, normalize avoiding exposing yourself to unnecessary stress Set boundaries with stressors and include some happy and joyful activities in your day. https://images.squarespace-cdn.com/content/v1/5f8a3c87d0c2ed0c6152f73e/1605289674229-RO62L8C1C4M8KZLR1SSU/STB_COLLAB+SILVANA_PROMO+IG+POST+%281%29.png Shifts To Balance - Reframe Stress - Join the Conversation on Stress Management Click here to listen to an honest and real conversation on Stress Management with Silvana from @SilvanaTalks. https://images.squarespace-cdn.com/content/v1/5f8a3c87d0c2ed0c6152f73e/1604926977540-H6EENOFO47MYBX75W6SJ/ShiftsToBalance_stress+management_blog+post Shifts To Balance - Reframe Stress - How to turn the survival response off Is not news that if you live in constant stress your body goes into unhealthy, unstable, and dangerous territories. Weight gain, high blood pressure, lack of energy, and weakened immune system to name a few. So, it’s important to know how to turn it off, but remember you still need it there and working to help you survive life. Its all about a balanced coexistence. That journey starts by defining stress for you. Get to know the triggers for your Hypothalamus “Danger Sensors”– respect them, explore them and face them. It’s not always easy or mess free but it is the most efficient way to manage stress. https://www.atshealthcoach.com/blog-shiftstobalance/mindfulness-what-is-it monthly 0.5 2021-04-13 https://images.squarespace-cdn.com/content/v1/5f8a3c87d0c2ed0c6152f73e/1603195606213-A5FFAH7IUTBQE7P6RVNB/2.png Shifts To Balance - Mindfulness - Establish triggers in otherwise automatic daily actions. Be mindful of when you usually run on auto pilot and purposely create distractions that force your path into Present thinking https://images.squarespace-cdn.com/content/v1/5f8a3c87d0c2ed0c6152f73e/1603195615015-VMNGSFTX0Z3JZV0ZKHCL/4.png Shifts To Balance - Mindfulness - Schedule Meditation Practices Daily – with Priority 5 – 10 mins are good to start but do not schedule them when you have spare time, set it up with the intention of making it an important task. https://images.squarespace-cdn.com/content/v1/5f8a3c87d0c2ed0c6152f73e/1603195614058-C8XN4P8UVT0EEIE2X4YF/3.png Shifts To Balance - Mindfulness - Create Simple To-Do list for your Day. Don’t bite more than you can chew. Select your daily activities realistically. Keep it under 5 things https://images.squarespace-cdn.com/content/v1/5f8a3c87d0c2ed0c6152f73e/1603659437082-C2AMC0DN1HZOA96M2QMA/image.jpg Shifts To Balance - Mindfulness - How is my health affected by Mindfulness? Mindfulness helps you deal with stress. By managing stress triggers you allow you Parasympathetic Nervous System (PNS) to override your Sympathetic Nervous System (SNS) which is responsible of activating your Flight & Fight Mode. The SNS feeds of Adrenaline and Glucose and therefore makes you anxious, wired and craving to much sweet stuff that if not checked or controlled can lead to sleeping problems, weight gain, chronic inflammation and worst chronic illnesses. Yep, #ThatEscalatedQuickly. If you let the PNS take the wheel your body is optimize to rest and digest. This allows you to be calmer and for one thing make the right hormonal secretions to have a great digestion which leads to proper management of nutrients and minerals that trigger the right bodily functions to assure a proper night sleep, ideal energy levels throughout the day, mood stabilization and overall wellbeing. #DeEscalationActivated https://www.atshealthcoach.com/blog-shiftstobalance/circadian-rhythm monthly 0.5 2021-01-12 https://images.squarespace-cdn.com/content/v1/5f8a3c87d0c2ed0c6152f73e/1603198650409-583M26FTWPGA7F6T62RD/2.png Shifts To Balance - Circadian Rhythm - Avoid intensive activity near bedtime. Mentally prepare to wind down and relax by setting up your environment at least 1-2 hours before going to bed. https://images.squarespace-cdn.com/content/v1/5f8a3c87d0c2ed0c6152f73e/1603198654588-M5A5465X0CDS24EURRUE/1.png Shifts To Balance - Circadian Rhythm - Embrace the Sunlight! Especially early in the morning when you wake up. https://images.squarespace-cdn.com/content/v1/5f8a3c87d0c2ed0c6152f73e/1603198660751-J0IC5JB600U9N5VJJCME/3.png Shifts To Balance - Circadian Rhythm - Set a bedtime! If you cue your body when to wake, its time to consistently indicate when its your ideal time to rest. https://images.squarespace-cdn.com/content/v1/5f8a3c87d0c2ed0c6152f73e/1603199085792-90K1O7AX3XHLL69NV5NV/STB+BLOG+PIECES+CIRCADIAN+RHYTHM.png Shifts To Balance - Circadian Rhythm - Avoid stimulants - naturally recharge Getting a quick fix or energy boost in the afternoon impairs the natural cycle. Rather practice breathing exercises and unplugging for a few minutes.. The fatigue it’s the way of your body telling you “YOU ARE ON OVERDRIVE MODE– SLOW DOWN I CAN’T KEEP UP.” https://images.squarespace-cdn.com/content/v1/5f8a3c87d0c2ed0c6152f73e/1603198666252-BBMOWCO5634V86SY323S/5.png Shifts To Balance - Circadian Rhythm - Move your body daily or exercise regularly. Been stagnant on a desk job or steady for too long can mislead the body’s processes. https://www.atshealthcoach.com/shifts-to-balance-freebies daily 0.75 2022-01-19 https://www.atshealthcoach.com/shifts-to-balance-freebies/cleaneating monthly 0.5 2022-01-19 https://images.squarespace-cdn.com/content/v1/5f8a3c87d0c2ed0c6152f73e/f1a4b126-f141-42d9-93e9-95564e23ea6b/GROCERY+LIST+STB.jpg SHIFTS TO BALANCE FREEBIES - Clean Eating - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.atshealthcoach.com/health-coaching-program daily 0.75 2021-10-10 https://images.squarespace-cdn.com/content/v1/5f8a3c87d0c2ed0c6152f73e/1603657175295-XU40MQI7YP3QJQJV6UTI/knowingtodoing_atshealthcoach_coaching_program HEALTH COACHING PROGRAM Knowing all the things that make you healthier and you should be doing to thrive in life is NOT ENOUGH to do them. Sometimes is just not as simple. People have particularities, learned beliefs and baggage that make the knowing distant from the doing. That’s when a Health Coach, like me, comes in handy. https://images.squarespace-cdn.com/content/v1/5f8a3c87d0c2ed0c6152f73e/1603657353331-T21U34V19V3LMUBPBY3R/lifestyle_atshealthcoach_coaching_program HEALTH COACHING PROGRAM My 6 months program is designed to help you identify those meaningful areas of your life that impact your health and need re-calibration. From that point we can establish a balanced lifestyle that nourish your needs and honors your preferences. It’s not a program based on restriction, but on the understanding of the human body and the upgrades we can tailor to your particular goals. https://images.squarespace-cdn.com/content/v1/5f8a3c87d0c2ed0c6152f73e/1603657507236-MVN11Z4LGF79QE4CEICG/onlinecoaching_atshealthcoach_coachingprogram HEALTH COACHING PROGRAM - You will learn all about: A sustainable plan to get you from who you are to who you want to be How your body responds to lifestyle choices and how to tip that balance in favor of health How to design a balanced & healthy lifestyle you enjoy living Explore many topics you feel the need to address to balance out your life https://www.atshealthcoach.com/my-story daily 0.75 2021-05-12 https://images.squarespace-cdn.com/content/v1/5f8a3c87d0c2ed0c6152f73e/1603641280100-VN69NOH917BVAMWJG64D/calendar_atshealthcoach_mystory MY STORY - Before the diagnosis: I prioritize work and other people expectations of me I ignored every form of positive nourishment Stress and lack of sleep were badges I wore with pride Had a better relationship with anxiety than vegetables Take out was on speed dial https://images.squarespace-cdn.com/content/v1/5f8a3c87d0c2ed0c6152f73e/1603656671975-CH1ZP64JPJH77FDBRU1Y/shifthappens_atshealthcoach_mystory MY STORY - It is possible to go from: Not cooking and feeling lost in the produce section to knowing exactly what to eat to nourish my body and my taste buds. Not being able to be alone with self-thoughts to loving every second of daily meditations. Not feeling comfortable with healthy habits to consistently making great choices for my health. Feeling completely lost and vulnerable to feeling balanced, free & confident. https://www.atshealthcoach.com/privacy-policy daily 0.75 2025-01-16 https://www.atshealthcoach.com/terms-of-service daily 0.75 2025-01-16 https://www.atshealthcoach.com/return-policy daily 0.75 2025-01-16 https://www.atshealthcoach.com/contact daily 0.75 2020-10-25 https://www.atshealthcoach.com/stb-ig-link-in-bio daily 0.75 2021-12-29 https://www.atshealthcoach.com/ig-link-in-bio daily 0.75 2023-01-21 https://www.atshealthcoach.com/freeconsultation daily 0.75 2021-07-20 https://images.squarespace-cdn.com/content/v1/5f8a3c87d0c2ed0c6152f73e/1603099301428-J203RJ7NEEAZ4JHWWUNL/Consultation_atshealthcoach_home FREE CONSULTATION - Let’s explore which aspects of your life can be re-calibrated and optimized. Click here for a free discovery session. https://www.atshealthcoach.com/download-freebie-ingredients-list daily 0.75 2022-10-06 https://www.atshealthcoach.com/smallhabitsbigchangesworkshop daily 0.75 2021-11-26 https://images.squarespace-cdn.com/content/v1/5f8a3c87d0c2ed0c6152f73e/1622214486367-DCVBC6HM0X0F39Y4ZZBC/SMALL+HABITS+BIG+CHANGES_BRANDING+%281%29.png SMALL HABITS BIG CHANGES Are you ready to experience real, sustainable, joyful transformation? https://images.squarespace-cdn.com/content/v1/5f8a3c87d0c2ed0c6152f73e/1621977202021-WWB6HJWKQ69Q83IIXZM4/SmallHabitsBigChanges_Workshop_Expectations SMALL HABITS BIG CHANGES - You’ll be able to Effectively create a daily routine that supports your health goals Build momentum and positive mindsets around health & change Manage progress and setbacks with kindness & compassion Enjoy living your healthiest life to the fullest! https://images.squarespace-cdn.com/content/v1/5f8a3c87d0c2ed0c6152f73e/1622216393904-YIJHK7PDE7TOKGZMVFHK/ATSHealthCoach_AnaeliToroSantini SMALL HABITS BIG CHANGES - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f8a3c87d0c2ed0c6152f73e/1622216373337-ETJ4I6PTNJRKN0GWWWRQ/smallhabitsbigchanges_laurieHappyMediums SMALL HABITS BIG CHANGES - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.atshealthcoach.com/corporate-coaching-program daily 0.75 2021-06-06 https://www.atshealthcoach.com/equilibrium-demo-class daily 0.75 2021-08-08 https://www.atshealthcoach.com/equilibrium daily 0.75 2022-01-07 https://images.squarespace-cdn.com/content/v1/5f8a3c87d0c2ed0c6152f73e/1626810003695-RA5JPX53HVPJSBAHB7P7/equilibrium+by+atshealthcoach.jpg EQUILIBRIUM PROGRAM Equilibrium looks to transform your breathing into a proactive and healthful practice that allows you to experience both sides of the nervous system spectrum -relaxation & alertness- as needed. It's a month-long program that provides the toolset to make breathing a way to support body mechanisms that create a thriving environment for your wellbeing & health goals. https://images.squarespace-cdn.com/content/v1/5f8a3c87d0c2ed0c6152f73e/1637807936852-JVFX39IPKB6V77GL4EPO/ATSHC_BREATHWORK+PROGRAM+LOGO+%282%29.png EQUILIBRIUM PROGRAM - “Enlightening Experience. Equilibrium has provided me the tools to identify & manage stress factors in an effective way. Highly Recommended!” – N. Bauza, Marketing Director https://images.squarespace-cdn.com/content/v1/5f8a3c87d0c2ed0c6152f73e/1626809472842-YNWI997A1UT60HORX3KS/equilibrium_target EQUILIBRIUM PROGRAM Want to explore and learn safe & natural self-care tools that help relieve stress &anxiety Have trouble getting quality or deep sleep Want to balance your energy levels throughout the day Want to support good digestion Need to improve your mental focus https://www.atshealthcoach.com/equilibrium-homework-library daily 0.75 2021-08-08 https://www.atshealthcoach.com/equilibrium-morning-practice daily 0.75 2021-08-17 https://www.atshealthcoach.com/equilibrium-midday-practice daily 0.75 2021-08-17 https://www.atshealthcoach.com/equilibrium_evening-practice daily 0.75 2023-03-03 https://www.atshealthcoach.com/shbg-workshop-week-1-2021 daily 0.75 2021-10-25 https://images.squarespace-cdn.com/content/v1/5f8a3c87d0c2ed0c6152f73e/1621978503635-IF79F2WM8V1LDGVCTGGS/ATSHC_WEBSITE%2BBANNERS%2B%25282%2529.jpg SHBG Workshop Week 1 2021 Small Habits Big Changes Workshop Get the Body Moving! https://www.atshealthcoach.com/shbg-workshop-week-2-2021 daily 0.75 2021-10-25 https://images.squarespace-cdn.com/content/v1/5f8a3c87d0c2ed0c6152f73e/1621978503635-IF79F2WM8V1LDGVCTGGS/ATSHC_WEBSITE%2BBANNERS%2B%25282%2529.jpg SHBG Workshop Week 2 2021 Small Habits Big Changes Workshop Get the Body Moving! https://www.atshealthcoach.com/shbg-workshop-week-3-2021 daily 0.75 2021-10-25 https://images.squarespace-cdn.com/content/v1/5f8a3c87d0c2ed0c6152f73e/1621978503635-IF79F2WM8V1LDGVCTGGS/ATSHC_WEBSITE%2BBANNERS%2B%25282%2529.jpg SHBG Workshop Week 3 2021 Small Habits Big Changes Workshop Get the Body Moving! https://www.atshealthcoach.com/shbg-workshop-week-4-2021 daily 0.75 2021-10-25 https://images.squarespace-cdn.com/content/v1/5f8a3c87d0c2ed0c6152f73e/1621978503635-IF79F2WM8V1LDGVCTGGS/ATSHC_WEBSITE%2BBANNERS%2B%25282%2529.jpg SHBG Workshop Week 4 2021 Small Habits Big Changes Workshop Get the Body Moving! https://www.atshealthcoach.com/coaching-programs daily 0.75 2021-12-14 https://images.squarespace-cdn.com/content/v1/5f8a3c87d0c2ed0c6152f73e/1633889427756-97QQ8KRNGMYIYL20C0MD/unsplash-image-D8XCVSn5L1I.jpg COACHING PROGRAMS - 1:1 Health Coaching Program. Learn to create & design a healthy & balanced lifestyle that honors your preferences & circumstances. Experience a transformation journey that paces to your needs and that you’ll enjoy living. https://images.squarespace-cdn.com/content/v1/5f8a3c87d0c2ed0c6152f73e/1633889385207-0A8E1C3OKW80HUY0GZ03/unsplash-image-FMqoyWECjTQ.jpg COACHING PROGRAMS - Equilibrium A Breathwork Program that honors all aspects of your nervous system response. Learn how to make breathing an intentional catalyst of calibration and balance. https://images.squarespace-cdn.com/content/v1/5f8a3c87d0c2ed0c6152f73e/1603649219029-LVVZZAZNOWU8JJ4TNR6K/image-asset.jpeg COACHING PROGRAMS - Sometimes its not about just knowing the healthy ways, is about exploring how your body is built to respond to them that does the trick. Is not about just implementing them, it is about having a support system there to help you through the rough patches and confusing areas. My Coaching Programs are designed for just that. https://www.atshealthcoach.com/shbg-workshop-week-1-2021-esp daily 0.75 2021-11-09 https://images.squarespace-cdn.com/content/v1/5f8a3c87d0c2ed0c6152f73e/1621978503635-IF79F2WM8V1LDGVCTGGS/ATSHC_WEBSITE%2BBANNERS%2B%25282%2529.jpg SHBG Workshop Week 1 2021 ESP Small Habits Big Changes Workshop Get the Body Moving! https://www.atshealthcoach.com/shbg-workshop-week-2-2021-esp daily 0.75 2021-11-09 https://images.squarespace-cdn.com/content/v1/5f8a3c87d0c2ed0c6152f73e/1621978503635-IF79F2WM8V1LDGVCTGGS/ATSHC_WEBSITE%2BBANNERS%2B%25282%2529.jpg SHBG Workshop Week 2 2021 ESP Small Habits Big Changes Workshop Get the Body Moving! https://www.atshealthcoach.com/shbg-workshop-week-3-2021-esp daily 0.75 2021-11-09 https://images.squarespace-cdn.com/content/v1/5f8a3c87d0c2ed0c6152f73e/1621978503635-IF79F2WM8V1LDGVCTGGS/ATSHC_WEBSITE%2BBANNERS%2B%25282%2529.jpg SHBG Workshop Week 3 2021 ESP Small Habits Big Changes Workshop Get the Body Moving! https://www.atshealthcoach.com/shbg-workshop-week-4-2021-esp daily 0.75 2021-11-09 https://images.squarespace-cdn.com/content/v1/5f8a3c87d0c2ed0c6152f73e/1621978503635-IF79F2WM8V1LDGVCTGGS/ATSHC_WEBSITE%2BBANNERS%2B%25282%2529.jpg SHBG Workshop Week 4 2021 ESP Small Habits Big Changes Workshop Get the Body Moving! https://www.atshealthcoach.com/shbgreferraldiscount daily 0.75 2021-10-15 https://images.squarespace-cdn.com/content/v1/5f8a3c87d0c2ed0c6152f73e/1621978503635-IF79F2WM8V1LDGVCTGGS/ATSHC_WEBSITE%2BBANNERS%2B%25282%2529.jpg SHBC REFERRAL DISCOUNT Small Habits Big Changes Workshop Get the Body Moving! https://www.atshealthcoach.com/stb-newsletter-landing daily 0.75 2021-10-19 https://www.atshealthcoach.com/shbc-fb-group-community-guidelines daily 0.75 2021-10-23 https://images.squarespace-cdn.com/content/v1/5f8a3c87d0c2ed0c6152f73e/1622216373337-ETJ4I6PTNJRKN0GWWWRQ/smallhabitsbigchanges_laurieHappyMediums SHBC FB GROUP COMMUNITY GUIDELINES - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f8a3c87d0c2ed0c6152f73e/1622216393904-YIJHK7PDE7TOKGZMVFHK/ATSHealthCoach_AnaeliToroSantini SHBC FB GROUP COMMUNITY GUIDELINES - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.atshealthcoach.com/equilibrium_worksheet_w1 daily 0.75 2022-01-08 https://www.atshealthcoach.com/equilibrium_worksheet_w2 daily 0.75 2022-01-13 https://www.atshealthcoach.com/equilibrium_worksheet_w3 daily 0.75 2022-01-08 https://www.atshealthcoach.com/equilibriumworksheetw4 daily 0.75 2022-01-08 https://www.atshealthcoach.com/atshc_2nd-term-coaching daily 0.75 2022-03-24 https://images.squarespace-cdn.com/content/v1/5f8a3c87d0c2ed0c6152f73e/50e25868-e1cf-41ff-9bd8-0edfd17d0605/Untitled+design+%286%29.jpg ATSHC_2ND TERM COACHING - A program to leverage your gains! Test drive your ideal healthy and balanced lifestyle with my support and guidance through the whole experience. #YourForeverAccomplice Valid 3 months after the last session of your first program. https://www.atshealthcoach.com/1st-term-coaching daily 0.75 2022-03-06 https://images.squarespace-cdn.com/content/v1/5f8a3c87d0c2ed0c6152f73e/cd5ba276-886c-4c2a-b777-3c2f144682e7/ATSHC_1-1+HEALTH+COACHING+PROGRAM ATSHC_1ST TERM COACHING PROGRAM - It’s time to become your healthiest self! Explore what aspects of your life favor your wellbeing & which are holding you back. Design a healthy & balanced lifestyle that honors who you are & who you want to be. https://www.atshealthcoach.com/workshop daily 0.75 2022-04-13 https://images.squarespace-cdn.com/content/v1/5f8a3c87d0c2ed0c6152f73e/1623002041992-U8KIWM5W8BU24MIN2BO9/unsplash-image-AtpT0kck-18.jpg WORKSHOPS 2022 - In this workshop You’ll be able to: Effectively create a daily routine that supports your health goals Build momentum and positive mindsets around health & change Manage progress and setbacks with kindness & compassion Enjoy living your healthiest life to the fullest! https://www.atshealthcoach.com/download-freebie-beauty-ingredients-list daily 0.75 2023-02-20 https://www.atshealthcoach.com/download-freebie-cravings daily 0.75 2023-02-20 https://www.atshealthcoach.com/thinking-meditations daily 0.75 2023-06-05 https://www.atshealthcoach.com/download-freebie-sleep-tracker daily 0.75 2023-02-20 https://www.atshealthcoach.com/download-freebie-cravings-1 daily 0.75 2023-03-07 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