C Sunshine Wellness

01/03/2025

Being a body positive, anti-diet culture fitness professional- returning to New Year’s classes here are messaged I emphasize in class:

-Recognizing you probably weren’t fueled by the same foods you usually were (& that’s okay! hopefully you enjoyed celebrating!)

-Routines were thrown off with added stress (even positive stress) which can throw off our balance & performance

-Getting back to a workout after some time feels hard & that’s normal

-Tuning into your body for what you need today

-Twists & cleansing moves to release what we are leaving behind, old patterns or beliefs that hold us back

I set class “back to the basics” with foundations, mobility, options and intentionality to celebrate getting to be back in motion together.

We explored moving with fuller range of motion, often lighter resistance to incorporate intentional balance training, and of course - I still sprinkled in a challenging move series midway 😉

Finished class with intentional breathwork and aligned motions to connect with our hearts, symbolic planting a seed of this year’s intentions, rooting down into ourselves, and allowing our growth to happen over time.

Final posture embraced a confidence stance that allowed us to stand powerfully, then giving ourselves a hug to thank for being here.

01/03/2025

Chances are you feel like you “overindulged” for the holidays. First, I encourage you to ditch this negative mindset and recognize it as part of your celebration! Hopefully you savored the treats and participated in meaningful traditions. Let go of shame! While you may reasonably be seeking to improve or moderate consumption of sugar, alcohol or other libations, if shaming yourself worked, it would have happened by now.

Excessive self-criticism and judgment just fuel negative emotions which can create a loop where you get stuck cycling, especially if it feeds emotional eating habits for comfort. Setting aside negative feelings of judgment (& instead being gently discerning) about your eating habits may open the door for you to focus on the positive outcomes you want. Instead of fixating on what you are changing by vilifying foods, consider promoting more beneficial food choices and focusing on what positives you can add.

Invite a sense of curiosity, playfulness, intrigue, exploration, and connect the food outcomes to greater meanings, such as having more energy to do the things you enjoy with more stamina or balancing your mood by keeping your blood sugar stable.

What if you stopped yo-yo dieting and embraced a flexible lifestyle diet that empowered you for the long-haul?

What becomes possible when you are well nourished?
How will you show up with those around you when you are relaxed about making healthier food choices?
How can you set yourself up for accountability, success, and longevity with your nutrition choices?

Instead of framing behaviors in absolutes (unless medically necessary) consider realistic approaches that grant more flexibility. With black or white thinking (either my diet is “clean” or “I failed”) we only tolerate an illusory perfection that ironically sets us up for success. Instead of completely banning a food, consider opting for a healthier option, making it yourself with ingredients/quantities that work better for you, or allowing yourself to enjoy every now and then. Again, this is not for foods or substances that are contraindicated for medical reasons or addictions, but for general nutrition considerations.

My coaching clients have reported finding “food freedom” which empowered results like reduced stress/anxiety about eating, greater confidence in their sports, helped improve their relationship with their partner, made planning lunches for work easier, gave insights on emotional connections to food habits, and ultimately improved self-confidence.

09/25/2024

As you prepare for your special day, embracing dietary changes can make a remarkable difference in how you feel. You can boost your energy levels & radiance by reducing inflammation-causing foods & increasing nutrient-rich options. It’s essential to cultivate self-awareness about how your habits impact your well-being—this insight can empower you to make choices that truly enhance your health.

Instead of getting caught up in the latest trends or focusing solely on weight loss, let’s shift our attention to how these health-promoting behaviors can enrich your overall quality of life!

When you connect your daily choices to your experience of joy, confidence, and vitality, you’ll find deeper motivation to sustain these habits.

By combining your subjective experiences with objective metrics from lab results, we can gain valuable insights into how your lifestyle choices affect your wellness. Remember, your journey is about more than numbers; it’s about nurturing your holistic health as you step into this exciting new chapter of life.

Let’s work together to create lasting changes that make you feel your best on your big day - & beyond!

07/08/2024

05/16/2024

✨Everything changed in my life when I discovered Group Fitness classes. Exercise unlocked so much more than physical change- my mental health transformed & I unlocked my life’s purpose as a Coach. I love sharing joyful movement & empowering people to heal their self relationship! I help my clients to discover ways to make exercise fun & something to look forward to - it’s truly a gift to do movement! 💖✨

Photo credits to ✨

04/30/2024

Whidbey Islanders - come workout with me! My clients call my classes uplifting, inspiring, fun, & accessible! 💓 Pilates Collective- Oak Harbor is offering your first Reformer class free - so if you haven't tried the incredible Pilates Reformer machine, let's get you enrolled! Experience the core, strength & flexibility benefits that will leave you feeling AMAZING! (As seen on a recent SNL skit) 😈

💖 POP Pilates is the total body "dance on the mat" taking Traditional Mat Pilates moves set to music for a feeling of flow! Moving to the beat & rhythm is so fun!

🏋️ AMPD Strength is barbell training designed by a talented group of personal trainers who combine hit music across the eras with strength training.

P.S. Friendly reminder that Thrive Community Fitness - Oak Harbor classes are now held in the Spark Movement Academy!

Let's make movement joyful together!

04/19/2024

🌟 Carole's journey speaks volumes about the power of personalized Coaching! 🌱 The kind words of her experience reflect the essence of my coaching philosophy: to create a safe, uplifting space to dive deep into underlying roots and leverage one's strengths to facilitate powerful changes in self-perception that deliver lasting results. 🌿 It's an honor to witness such growth and resilience in my clients. 💪 Thank you, dear Carole, for trusting in the process and trusting me to share in your transformational journey! 🙏

Ready to embark on your own wellness journey? Let's connect and explore the possibilities together! 🌟 Book your complementary Discovery Session to learn more about how Coaching can propel you forward!

04/05/2024

The original meme where everything is on fire & the dog states "this is fine" is one of my faves. Awesome to see the concept reversed here with all the dogs instead! 😍 Wouldn't it be great to be surrounded by adorable dogs instead of all the stressful 'fires' going on in our lives?!

There's a strategy I use with my clients: Turn your ANTS into PETS .... Your "Automatic Negative Thoughts" can be transformed into "Positive Empowering Thoughts", if you recognize them as opportunities to reframe & train yourself to respond differently.

Before the naysayers come to declare this as toxic positivity, that’s not what this is about. There are many pillars that go into positive psychology, not just incongruent declarations of what’s positive. That’s why the original meme with the dog in the room on fire is clearly not fine.

Obviously, repetitive negative thinking is associated with rumination, worry, anxiety, and stress.

There's a tipping point of 3-1 ratio of positive to negative thoughts/experiences, where positivity can transform your life to allow flourishing.
Tons more on how to cultivate this level of positivity in your life with the amazing research to back it, in the book Positivity: Top-notch Research Reveals the 3 to 1 Ratio That Will Change Your Life by Dr. Barbara Fredickson).

Applying this concept in a comprehensive program to boost "Positive Emotional Intelligence" (measured as your PQ, like an IQ score!) can dramatically improve your quality of life.

👉 Interested in seeing how well your mind is serving you vs working against you?! 🙆

Comment "PQ" & I'll personally send you a link to the complementary PQ assessment that has been validated by extensive research in order to give you a clear picture of your PQ & tips on how to reach your positive tipping point.

If you’re ready to break free from your Automatic Negative Thoughts to stop letting old patterns bog you down, let’s connect!

I’m passionate about sharing Emotional Intelligence & Mindset to give my clients transformational empowerment and greater flourishing in life.

Through my Coaching biz C Sunshine Wellness, I offer exclusive seats with customized guidance through a mental fitness program that includes group coaching, an app, and bite-sized educational content to boost you every day.
Come with me on a journey to reclaim the power of your empowered mind for enhanced performance, greater confidence, more peace, reduced stress, and improved relationships! It really is that powerful!

[Image credits: Original KC Green's six-panel comic “On Fire” in the “Gunshot” series.
Reversed concept image, creator unknown.]

01/15/2024

Today, I read the wise words of Martin Luther King Jr. to clients before offering a moment of quiet contemplation. This particular quote resonate with me.

May you have commitment to living the way of love.

11/02/2023

✨Wellness Coaching Win✨ Gaining clarity & prioritization for a perfectionist juggling a lot & facing health challenges. After our call, she feel empowered with clear next steps with a plan for getting done what she needs, channeling her energy for creativity where’s its most impactful for her passions, and allocating time for rest to help her body rejuvenate. It’s incredible the change I get to witness from the start to end of a session as we unravel and allow insights to shape our path forward. She expressed appreciation for how Coaching really works to help us unveil these insights in alignment for what we need. 🌟

Live your dream life! 💖


10m

10/12/2023

Positive mindset, nurturing relationships, & pursuit of passion are aspects of holistic wellness that can deeply transform your happiness from a state of being to a trait that becomes a way of life. 🌻

I suffered for years from debilitating mental health issues & burnout. I saw my relationships depleted & lost touch with my passion for creating art. Through major changes with inner work to change mindset & embrace gratitude, I now radiate joy!

I love seeing clients transform their quality of life to a more radiantly happy experience, by goals centered on all areas of life that bring value, joy, and fulfillment!

"Happiness is not the absence of problems, but the ability to find gratitude and joy in the midst of them. When we cultivate a positive mindset, nurture our relationships, and pursue our passions, we discover that true happiness is not a destination, but a way of life!"
-Lewis Howes