What does your soul wear to the gym? Get the perfect body with whole-training today.
Benefits of an iHC Health Coach
iHC helps you with 12 areas of your life.
Improve in areas of relationships, career, joy, and spirit.
Support in these areas will improve your fitness and nutrition goals.
You will heal your soul, feel great, gain confidence and power in all areas of your life.
iHC wants you to glow and grow from a soul level.
You will make changes from the inside out.
Health and Wellness is our ultimate goal. There’s no crazy diets.
You learn what is best for you and set your goals for today and in the future.
iHC believes helping women with health and wellness, strengthens families and is vital to communities.
iHC wants to bring access to health and wellness to women around the world.
Join the global iHC Soul Connectors. Open the gift of a better you; harness a more insightful inbox with my weekly newsletters written for you!
One-on-One remote sessions to assist you in meeting your health goals anywhere in the world.
Group sessions are available to share the cost with a friend or small group of people.
Individualized health and wellness plans
Text/email support is here with you every step of the way.
Welcome to innovative Health Coaching!
I’m pumped that you’re here!
You dream of being a woman who is loving, smart, passionate, empowered and connected.
Fully loaded with independence and courage.
Heck, you even enjoy eating right and exercise!
But something else isn’t getting jiggy with it. You start to notice your goal of the “perfection plan” becomes inconsistent to non-existent. (Been there!)
“You can’t sleep. Your heart beats so forcefully you feel your bed shaking.”
You may be at a place in your life where you feel unfilled or off track. There are many theories on how you take this identity. You have a lot of responsibility. On top of everything else, you want time to focus on your health and wellness? Hello! Yes, you do!
You are beautiful, amazing, and the world needs you! You know this, and this is why you’re here.
iHC offers a simple one-on-one approach to wellness coaching. innovative health coaching is for women who want answers, and the self-help tools aren’t working.
At iHC, you have support for your individual needs.
As a coach, with over a decade of experience, I have helped women break free of triggers and get to their best life. I will help you see the patterns. You will be able to consciously make purposeful changes for the future!
As an iHC client, you’ll share your story in relationships, joy, career and spirit and learn how 12 aspects of your life impact your health.
Consider it soul-training to connect you better to the world of nutrition and fitness. It’s a plan that works to illimuniate your soul and shed pounds.
Get started today to regain your confidence and move forward with purpose.
“See the brilliance of hiring a wellness coach.”
With iHC, you will:
- Be conscious of your now
- Move forward with purpose and good intentions
- Enjoy your life rather than endure it
- Heal at a soul level
Mindfulness helps clients get in touch with the ebb and flow of emotions and feel in control.
Click Get Started if:
- You desire a practical way to gain an insane amount of self-awareness, growth and confidence.
- You’re ready to reflect and make changes to your personal growth
- You have a desire for clear goals
- You want to gain confidence in all areas of your life, especially health and nutrition.
- You need support in this area of your life.
- You genuinely believe being here has already started to change some of your negative thought patterns into positive ones!
Your Soul Connector,
Come On In!
Join the global iHC Soul Connectors. Open the gift of a better you; harness a more insightful inbox with my weekly newsletters written for you!
Yes! Sign me up! I'm ready to book my iHC coaching session today!
Founder of iHC
Latest from the iHC Blog …
Here we go, it’s finally opening.
The world slowly is allowing us to reenter.
Are you telling yourself there is no excuse now?
You had three months off, holding yourself and your family close while you waited in your home monitoring each day of the pandemic played out.
I didn’t do anything outside at all. Each moment that passed, and relished blocking everything out.
It got so good that I ordered my groceries, and I skipped the home workouts off my list. The truth is, I’ve never been great at working out in the living room with no equipment on the stiff vinyl flooring, and I don’t like grocery shopping.
Plus, I can fool Shaun T, like no one’s business from home.
So on July 6, my gym opened. I did wait in anticipation as this may get me out of the house each day. I started my six-week program and am so fixated on getting back into the shape I was pre-pandemic. I never set out to fail this achievement.
But I did set out with fear of getting back to running.
Why? Because running was hurting my knees. I didn’t need a facility to open to do what I love. I could’ve done it every day during the lockdown, as I like to run outside.
This year something was off. My knees hurt.
Last year, I didn’t have this problem.
AUTOMATIC F FOR FAILURE.
Last year I could run 10 km for a challenge or something fun to do.
Enter stage left, cue the self-defeating thoughts and here comes a stall in my running.
HERE IS AN F FOR FEAR OF PAIN.
Each day to beat the f words, I started to visualize myself running.
I imagined myself trying to run.
I begin to say I have to run. This is my thing.
You can’t possibly be as healthy if you don’t run.
You need to lift weights and run.
This is what keeps you aligned physically as a healthy person.
So I began to start again, expecting to get an F on my report card for endurance. The thought in my head is, this is knee pain? No, check.
I start to learn all the thoughts that I tell myself when I run.
My brain started charging into what was keeping me going last year.
Work through this pain in your legs.
At 3kms, you will be on a high, and you’ll be unstoppable.
Secretly, I wear sunglasses where I can close my eyes and enjoy battling my thoughts.
I listen to my favourite music and carry myself down the pavement telling myself I can breathe. I kick off with my heels, I slow down, I speed up, and suddenly my thoughts are filled with possibilities instead of limitations.
Hallelujah! It’s a damn breakthrough.
This is why it’s good to work out for your mental health because you learn how to talk yourself through the faux.
You learn to push yourself further.
Achievement is a way for your body to start learning what you can do and to crowd out those negative, self-defeating thoughts. It’s also a great way to earn confidence.
When you need to adapt to your goals, you learn new ways and the skills you have inside to achieve them. It also lets you help others who are struggling with the same mistakes.
Yes, it’s completely normal to have fear. And in the anxiety, no matter what we’re doing, there will be a synchronicity with other people struggling with that f* word at the same time as you.
All people get stuck in this place for fear of failure.
It stops us as humans from putting ourselves out there.
Using ourselves as the evidence in our theories about how we will engage or better yet succeed in this world.
Read that again.
Now create a hypothesis.
Your name will find a date by using these three channels to find prospects, and the outcome will be two dates a week for the next three weeks.
If you’re still struggling with this right now, then you’re in the right place to figure out what you love to do and get started.
Now lose those f words and start visualizing your future.
Start setting goals, small attainable goals to get to you where you want to be.
Put yourself out there with some variables to see that the results are achievable.
Your achievements will bring you confidence.
Accomplishing applying for a specific amount of jobs each week or landing a job interview, you’re confidence will soar through trial and error.
Or eating more salads and drinking more water. You are moving forward now with purpose and intention.
You add value to yourself, and in these pushes, you start to tell yourself I can.
You are now testing your limits. How great is that?
And you will soon realize the only person who gave you those restrictions was yourself, and you’re full of it.
Now isn’t that fascinating?
Under all those negative emotions, you challenged yourself, and you found your soul?
Confidence flourishes from your being when you achieve new goals!
Whenever you find yourself stuck, you don’t know how to move forward. Reframe your thoughts to what you do know.
Here are five questions you can answer with the tools of what you do know.
- What works for you?
- List the skills you have to make your dreams come true.
- What is your number one health goal you want to achieve?
- What happens when you put yourself out there?
- How do you put yourself out there in other situations so quickly that you can apply to achieve this new health goal?
Now is the best time to face your challenges, and know that most of the world is doing it with you. You are going into a “new” normal. How are you going to set goals to meet your health needs this year? Describe the difference in your health this time in 2021?
If you find this article is pulling at you to try one on one coaching, click Get Started and we can create a plan together that has you meeting your health goals over the next six months and ready for the new year.
For a more insightful inbox and join the Soul Connectors, click here.
You’re Soul Connector,
P.S I’ve partnered with JustStong, visit the link. Use discount code MINLEW10 to save 10% on your next order.
There are some things I love about COVID-19. I get to be home with my family, work remotely, save money and find more things to do from my property. The pandemic has allowed for more time to be creative, learn new things and grow relationships.
It hits almost 8 out of 12 of my needs. But…it’s missing the stuff (the meat, of what keeps some of my sanity) I want to confess, I’ve lost track of my self-care routines.
It’s such a stark contrast from life five months ago. Its taken away from the time I’d spend in the gym and time I’d spend alone getting my hair done, shopping, eating lunch with my friends, chatting with my co-workers, talking to strangers, all things that give me a laugh or fill my soul each day whether I noticed it then or not.
Becoming more anti-social is a downer (maybe).
I could use some social tolerance; you know build-up or practice around speaking to the human race again.
I took for granted people with me non-stop, and convo’s naturally flowed at work, in the gym and the world in general.
Lately, its been touch and go with others. I’ve made a complete butt of myself because I’m not used to speaking with people beyond the computer or phone. Is it just me? (Gosh, I hope not).
For those of us (like me) who spend excessive time at home, please be patient with yourself. You have high expectations for yourself because we are generally extroverted folks, and people loved inviting us out.
Our anxiety is ramped up right now. We don’t have to social distance with our furniture or members of our household unit. We don’t know how to talk to people sober, let alone copious amounts of alcohol. Or little bits of drink, we only ask for your forgiveness. So as the world opens up slowly, open yourself up at the same pace. Give yourself time to get your words out, figure out how to dress appropriately for different situations, and extra mileage to be comfortable around others again.
You’ve been home reading the news, balancing work routines, lacking childcare, and everything else the pandemic created for women to overcome.
Typically, under our “angel wings” are careers, relationships, children, housework, shopping, cooking, and managing family health. Now, we are steering the ship with what we saved from our old lives into the “new normal.”
Wow! Pat yourself on the freaking back! You’re amazing, a beautiful woman who figured it out.
Bring out your attitude of gratitude!
Thank others who have helped you get this far and take five minutes to write down what you’ve loved and endured through COVID-19. Reflect on this time and set goals-you’d like to do to take care of yourself starting today. How can you add more joy to your life at this time?
Let’s get your soul aligned with your goals.
Making sure your goals match your values. Make time for the things you love doing.
My energy and time flow when writing and creating. It’s helpful for me to pick topics I love or challenges I’ve been facing to get lost in my words.
My gym opens tomorrow. I’m excited to be lifting weights.
Here’s a quick exercise you can do to reflect on how you can add or bring in more of the things you love as part of your self-care.
Take out a piece of paper and a pen or pull out your journal.
- What are you excited to be doing?
- List activities you love where time passes quickly.
- How have you been coping with COVID-19?
- Describe the activities you appreciate more and look forward to getting back too.
I’ll share some pointers, for self- care to improve your health and wellness.
1) Try automatic writing. You need a quiet (as close to silence as you get in your home) place where you have a pen and paper handy. Take a few deep breaths and focus on what you would like guidance on. You listen to your soul or a higher power, tell you what you need in your life write now. Let the words flow. Your eyes may be closed or open. The words may appear jumbled on the page, but it gives you 10-15 minutes to really help yourself with kind words, affirmations and receive tips for your current life right now.
2) Exercise. We’ve all heard this before but going for a walk, run, yoga or any physical activity you really enjoy is important for your self-care routine at this time. We often need to remind ourselves that movement/fitness is critical to both our mental and physical health. We all have both!
3) Eating properly. Feeding ourselves with nourishing food that our body reacts to welcomingly and provides energy to our mind, body and soul is imperative. If you’re struggling with certain foods, now is a good time to keep a food diary and crowd out the foods causing you a reaction. It’s a slower-paced time that allows you to research what works well for you and what you can leave on the shelf next time you’re in the grocery store.
4) Journal. I mentioned the journal above with writing out your thoughts, feelings, or simply experiencing and recording your health and wellness journey. You can make videos, record on a pen with paper or add to an app in your phone. Expressing gratitude is also a mindfulness activity that allows you to process information and forgive others, especially yourself for the past day and clear your head for bed.
5) Sleep. It’s so often forgotten in a busy world where social constructs exist that sleeping is for the lazy. If you need to nap at lunch to refresh, try it! If you find you sleep for 6 hours a night and want to sleep for seven, maybe even eight hours, do it! It reduces cravings for sugar, refreshes your mind, gives you energy for physical activity, the list goes on with the health benefits.
6) Say no. Seriously, wow! I know, you’re busy climbing your invisible corporate ladder or you want to be a champ to your team, but you need to say no. (I’ve been there)
Especially when you’ve said yes recently, and it has completely exhausted you. Make sure you are in tune with yourself. Only add activities to your jam-packed COVID-19 accelerated list of tasks that bring purpose or contentment to you.
7) You can even delegate. Here is a leadership strategy right now. Some women like the control they have overall the responsibilities they have. But you can cut your to-do list by giving it to someone else to do. Let it go for the love of those around you. Give the item that needs to be completed to someone else or automate it. I love this tip. At work, use systems in place to do your work or find a google extension to automate your notes. There are people in your workplace or in your home who would love the opportunity to learn especially if you’re typically the expert over all these things on your to-do list. Allow them to build their skills in this area and add to their resume. This goes the same for at home with a spouse or partner, who’s sick of hearing how you do everything.
8) Yoga. I love “Yoga Nidra”, it’s good for beginners and you can do this position laying down. You can listen to relaxation tips as you lay in your bed or on your lushly carpeted floor whichever you prefer. You can find yoga in apps or on YouTube. Also, classes like “Gentle Yoga” offers poses that help you stretch out pains and relax or relish in your joy. The best sleep I’ve ever had is after a “Gentle Yoga” session. Check out the app Gaia for videos on “Yoga Nidra”
I hope this list is enough to get you started. I’m just a contact page away if you need more suggestions. If you’re struggling with self-help techniques and you feel you’d benefit from one-on-one health coaching you can Get Started here. Subscribing to my newsletter as a Soul Connector is always an option too!
Your soul connector,
Thank you for being here.
Today, we’re going to go over the Ketogenic Diet (Keto).
Now, I don’t promote one way of eating over the other. But I do want to share this diet. This is a little secret to achieving weight loss goals, and it’s only fair to share with you! I’m familiar with the concepts and have lived through this way of eating.
The Ketogenic Diet allowed me to lose 40lbs.
Keto is based on the process of Ketosis. The body uses ketones for fuel instead of glucose. Ketones are a byproduct of fat metabolism utilized in starvation, carbohydrate restriction, or excessive exercise. For the body to reach a state of Ketosis, calorie intake must be limited and comprised of 80% fat.
The remaining calories should come from low-carb vegetables and protein.
Also, an insider tip is there are some great Facebook groups with all diets. Yes, you can find groups on Facebook to support you as you struggle with just about anything. For Keto, I found one group in particular so beneficial. I try to keep it simple and only keep the one groups that really help me out. Make sure you do this too! Having too much information can be as bad as not having enough. I’ll put the name in comments for those who are looking for more support in this area.
Of course, getting started is always the best way to go. Let’s discover the five tips, I want to highlight specifically for you.
1) Crowd out the sugar, meaning replace the sugar with healthy vegetables and proteins such as meat. By cutting out sugar, bread and pasta, you will see a massive difference in your weight loss. I noticed I no longer felt bloated, but I did need to take it easy the first month. I found a loss of energy until my body went into Ketosis. I didn’t hit the gym as much and shed 23 lbs. Which was crazy!
2) If you’re ready to add something new to your Keto, you’ll want to set your macros using a macro calculator, and you can do this at ketogains.com. You can then track your nutrition on an app such as MyFitnessPal. Now, these two resources are entirely free. You want to eat low carb. Usually, it’s about 20 net carbs, high in protein and uses your body fat to burn the excess calories. Now, everyone’s macros are slightly different, but using the macro calculator will get you started.
3) Now let’s cut the fat about Keto. Ideally, you want to burn the fat from your body instead of eating excessive foods such as “Fatbombs.” Chocolate coconut oil morsels may get you through your sugar cravings, so definitely experiment as your body adjusts. You will shop for high-fat creams like 14% sour cream or actual Coffee Cream for your coffee.
4) A myth is many foods are not “Keto,” but if you can fit it into your macros, then great! You can find many recipes to replace foods you usually eat as the internet is loaded with recipes. Using alternative flours is a great option. You can even find alcoholic beverages to fit into your weekend chill time.
5) Vegetables, nuts, seeds and meat are your new meal options. For me, I really struggled as I will only eat beef or bacon. However, this worked in this option. I ate omelets each day for “lunch” and ate a vegetable and meat for dinner. Now you may say, that isn’t that much food. Really it was not a lot as I combined it with Intermittent Fasting (IF). But I wasn’t ravenous once my body adjusted to Ketosis.
If you’re looking at trying this diet for quick weight loss and restricting sugars, you will want to add these foods to your grocery list.
- Low-carb vegetables
- Low-carb fruits
- Nuts and seeds
- Healthy oils
And clean up your cupboards!
You’ll want to go through and toss all these foods out.
- High-carb vegetables
- High-carb fruits
- Trans fats
- Processed food
A way to support yourself with Keto is to meal plan and add intermittent fasting to your day. I did a “16:8” meaning I ate for 8 hours. 10 am to 6 pm was my eating hours, which helped me lose the extra weight.
With every diet, there are pros and cons. You may need to supplement electrolytes as you can feel as if you have the “Keto Flu.” This means you may feel a lack of energy as you train your body to switch to a different fuel source. You can also have bad breath, meaning a metallic taste in your mouth.
With every diet, you should always consider talking with your doctor or practitioners beforehand.
As the year went on, I became interested in endurance running, and I grew to notice I could eat more carbs. But I never went overboard. Why? Because I had the basic principals of Keto. I had learned skills and behaviours from this diet.
Some people are super dedicated as with any way of eating and do all forms of exercise, including running purely in Ketosis as the primary fuel.
Since my food choices with meat are limited and becoming an Integrative Nutrition Health Coach, I have learned the value of eating more plant-based foods. As of now, I am experimenting with Keto and trying to go plant-based. This is a struggle with fitting foods into my macros, but once I figure it out, I will share it with you all.
Your Soul Connector,
Do you have questions? Ask iHC now!
Get in Touch
Let us know what brought you here today. Please drop a comment, question or a wish for your health in my inbox.