Brenda Holder Coaching

09/28/2026

Energy low, take a moment to check in with yourself.

These are beautiful clues that are body is telling us.

Is there something your body is needing?

Maybe rest
Maybe movement
Maybe water
Maybe going outside
Maybe changing your environment
Maybe just listen

These are precious moments of learning and taking care of yourself.

Only you can tap into this beautiful moment and connect with your body.

It’s a practice, so patience helps and being kind , compassionate and loving with yourself will help shift that energy.

You deserve this time for yourself.

Go on, check in with yourself.
❤️

09/22/2026

Trouble falling asleep or staying asleep?

-Are you someone that is always on the go?
-Is it hard to slow down?
-Your thoughts are always on.
-You are tired, but can’t go to sleep.
-You are always worrying.
-The feeling of overwhelm & anxiety are regular feelings.

These are possible signs that your Nervous System is still functioning in a stress response, fight or flight.

Just because you put your head on the pillow doesn’t mean your Nervous System has slowed down.

Your Nervous System is working very hard to protect you, even when going to sleep.

It’s not easy to switch gears, especially when it’s time to go to bed.

This is a great tool to introduce into your bedtime routine.
Tapping: Use your fingers to gently press on the pressure points breath in and release breath out.

This simple and gentle technique helps to slow down your breathing, nervous system and your thoughts.

Repeat as many rounds as you need, until your body melts into the bed. Here’s to a Peaceful sleep!

Tapping Points:
( use one or both hands)
-Eyebrows
-Side of the Eyes
-Under the Eyes
-Under the Nose
-Chin
-Below the Collarbone
-Side of the Body
-Top of the Head

09/21/2026

09/18/2026

What if it didn’t need to be hard?
You know the thing you keep saying you are going to do and it hasn’t happened yet.

Yeah, I get it because I did the same thing. I kept pushing against the resistance, instead of working with it.

I learned how to work with this part of me and that changed EVERYTHING!!

So… stop pushing or ignoring the resistance and take some time to understand what this resistance part is all about.

It’s probably trying to keep you safe and learning how to connect and communicate with this part of you will help to remove the walls and work together.

This part won’t need to be in high alert, because it understands what you want to do. You are working together as a team.

You deserve this and so does your resistance part.

So… take that step and connect, you will be glad you did.

Please reach out if you don’t know how to start, setup a Free Discovery Call.
Link in Bio❤️
Coach Brenda

09/14/2026

Enjoy the beautiful weather and take your lunch outside.

Salad Ingredients
-1/2 cup of romaine lettuce
-1cup of spinach
-1/4 cup of cucumber
1/4 cup of radishes
1/2 cup of chicken breast
1/2 cup of chickpeas
4 cherry tomatoes
1/4 cup of arugula
1/4 cup of almonds

Dressing:
Balsamic vinegar with maple mustard and pinch of garlic salt.

09/13/2026

Move your body…

Go outside
Walk to the park and stand on the grass, connect to your breath and breathe.

Great way to move the body and support your nervous system.

Here’s to getting outside.

09/13/2026

Day 5: Delicious Lunch

Tuna or chicken salad on bed of romaine lettuce.
Mix 1/2 avocado with lemon & pepper.
This is one of my favourites, easy to make and you can make it ahead of time.
I like using the romaine hearts for this type of dish.

I had good energy through the afternoon, and it filled me up.

I am also noticing my food cravings are not there.
I would usually have some yummy Miss Vickie Salt & Vinegar chips, but craving.
Big Win!!

09/13/2026

Day 5: Breakie
Yummy and easy to make scrambled eggs with sauté onions and veggies, some seasoning and a little feta.
Great source of protein.
This meal gave me energy and I felt satisfied. I usually have toast and there was no bread and I felt very content.

09/11/2026

Day 4: Lunch Time

Chopped Chicken Salad
Chicken breast ( healthy meats)
1/4 cup grapes
1/4 cup of celery
1/2 cup romaine lettuce
1/4 cup of cucumber
1/4 cup of red onion
1/4 cup of chick peas
1/4 cup of almonds
4 cherry tomatoes
1/4 cup of arugula

09/11/2026

Day 4: Breakfast On Go
Green Smoothie
1/2 cup of blueberries
1/4 cup cherries
1/2 banana
1 cup of baby spinach
1/2 cup romaine lettuce
1 tablespoon of greens
1 tablespoon of goji berries
3/4 cup of water