4 Pillars Coaching

Do you wake up feeling tired, does the afternoon slump hit you hard around 2 or do you overall feel drained? If you can identify with any of the above statements don't feel bad you are not alone out there. Did you know that the CDC (Centers For Disease Control and Prevention) have found that around 15.3% of women and 10.1% of men regularly feel tired in the United States. [ 800 more words ]

Are you feeling fatigued? Do you wake up feeling tired, does the afternoon slump hit you hard around 2 or do you overall feel drained? If you can identify with any of the above statements don’t feel bad you are not al…

There is still time to join me on this 28 day journey for your health and wellness. Along the way you will learn tricks and tips for clean eating, fitness, meditation, and your overall wellness throughly daily emails and daily interactive coaching from me.

Registration will close this Wednesday as we start this journey on Sunday January 13th. Please PM if you are interested in signing up. Registration fee is $57.
In Good Health!

Happy New Year Everyone! I hope you all have started out the year feeling great!
Join me starting Jan 13th for a 28 day challenge of wellness and mindfulness. When you join you will receive daily prompts from me covering the following areas: nutrition, fitness, meditation, mindfulness and overall wellness. You will also receive daily interactive coaching from me. Sign up by Friday Jan 4th and receive the promotional price of $49 for this program.

If you have set health goals for 2019 this 28 day kick off will help renew, recharge and refresh YOU, so YOU can be the BEST version of YOU in 2019!
PM me to sign up and get starting materials for Jan 13th.
In Good Health!!

As Dec 1st nears it is easy to get caught up in the holiday hustle and bustle or just the shear craziness of it all. Our normal "to do list" can easily double overnight with: preparing for holiday parties, gift giving, school parties, work parties, holiday baking...(you name it and insert it here) not to mention our day jobs. Life can easily get full and overwhelming this time of year. [ 598 more words ]

Slow Down, Breath, Self-Care As Dec 1st nears it is easy to get caught up in the holiday hustle and bustle or just the shear craziness of it all. Our normal “to do list” can easily double overnight with: preparing…

4 Pillars Coaching community, what is your biggest challenge during this full time of year? Is it staying on track with nutritious eating, managing your stress, finding time for you? I want to hear it...
I am looking to start a 30 day challenge but want to make sure I am tackling your real struggles. PM or post back on my page.

We are almost at the week mark from Thanksgiving Day where most of us gorged on food throughout the day. You might be feeling like you ate enough turkey for the rest of the year and you don't want to see another turkey for 365 days. If that you you, I have the recipe you need for these chilly autumn days weather you are experiencing rain in the Northwest or snow in the Midwest. [ 216 more words ]

Southwest Turkey Soup We are almost at the week mark from Thanksgiving Day where most of us gorged on food throughout the day. You might be feeling like you ate enough turkey for the rest of the year and you don’…

Practicing awareness in our daily lives can be difficult. Take 1 min 3 times a day to bring awareness to your breathing, realize when your mind has wondered and let that thought go. Practice bringing the awareness back to your breath. In Good Health!

Dana shared a quote Meditation has been shown to help people stress less, focus more and sleep better. Learn how in just a few minutes a day with Headspace.

So many of us start out summer with the best intentions of getting our summer fitness level up. We are anticipating warm summer days where we want to feel comfortable in our bathing suits or other fun summer clothes. Even with the best intentions, we all sometimes fall off the wagon of health. Have you found yourself over indulging in summer time fun- too many summer snacks, extra drinking or sweets? [ 411 more words ]

Summertime Health So many of us start out summer with the best intentions of getting our summer fitness level up. We are anticipating warm summer days where we want to feel comfortable in our bathing suits or other …

Incorporate this simple exercise into a current daily habit. When you start the car or right when you turn it off, right before you get into the shower, or even right before you eat. Taking 1 minute 3 times a day to clear your mind is very powerful!!! I encourage everyone to try this exercise and let me know what changed for you.

Dana shared a quote Meditation has been shown to help people stress less, focus more and sleep better. Learn how in just a few minutes a day with Headspace.

Starting on a new plan or a new challenge is never easy. The first step is always the hardest but we mere humans already knew that. I have been thinking about this topic for a while now. We all know the hardest step to take is the first one---- getting our finances in order, sticking to a budget, starting a new exercise routine, giving up bad habits and replacing them with better healthier ones. [ 500 more words ]

Internal Up Hill Challenge…I Know You Can Conquer Starting on a new plan or a new challenge is never easy. The first step is always the hardest but we mere humans already knew that. I have been thinking about this topic for a while now. We all kno…

STRESS WE ALL have IT. How do you handle it? Do you Stress Eat, healthy or unhealthy snacks or treats. Stress worry, do you then obsess about the stress and continue the loop of conversation over and over in your head? Do you Stress fight or yell, because you are just so damned stressed that everything puts you over the edge.... [ 506 more words ]

Stress WE ALL have IT! STRESS WE ALL have IT. How do you handle it? Do you Stress Eat, healthy or unhealthy snacks or treats. Stress worry, do you then obsess about the stress and continue the loop of conversation over a…