Building on small wins is key to creating permanent healthy behaviors. You can use the progress you’ve already made to motivate you toward your larger goal of living healthier.

Baby steps are at the heart of my programs because you don’t create success in one sudden overwhelming swoop unless you win the lottery. Winning at anything is about using each small success to motivate yourself to the larger goal.

Join me as I welcome guest speaker Tiffany West, who will bring us a fresh awareness of chronic pain and how to approach it in a refreshing way that is not commonly taught.

You will develop a deeper understanding of why it's there and how to maintain an inner sense of joy & contentment throughout what can feel like a hopeless journey towards healing it.

We all deserve to feel good. So many people are suffering from physical, mental, and emotional anguish with no hope or direction for a way out. Medication and other modalities can be effective temporarily. However, they're not getting down to the root cause of the dis-ease or providing people with long-term solutions for true healing.

Although pain is very real, suffering from it is optional. Tiffany will shed new light on how to move through suffering and finally feel at ease in body, mind, and heart. JOY is our natural state of being, and she's on a mission to keep guiding herself and others back home through any painful circumstance. We've been hurting long enough, it's time to live freely and improve the quality of our lives!

Tiffany is the Founder & CEO of Interior Health Design LLC, an inner wellness company that promotes healthy living from the inside out. She's a Certified Life Coach helping people heal from chronic pain naturally by deepening the connection with themselves and their bodies. She adores serving others and finds the most joy in nature, cooking, dancing, meditation, being a mom, and healing her body.

As we get older, we tire more easily.  We lose mitochondria (energy engines in the cells) and produce less ATP (the energy molecule).  Medication, depression, chronic diseases, and lifestyle choices can also hinder our energy.  Here are a few activities that zap you of energy.

Inactivity

We tend to start losing muscle mass more quickly after the age of 35. Having less muscle means fewer mitochondria and less ATP.  Inactivity compounds the problem by weakening and shrinking muscles and causing them to use energy inefficiently.

Whatever movement you can do will help strengthen muscles.  Take a walk, take stairs instead of the elevator, or park farther away in the parking lot.

Stress

Stress can increase cortisol levels.  Cortisol reduces ATP and increases inflammation (which also reduces ATP).  Reduce stress by doing yoga, meditation, or deep-breathing exercises.

A Poor Diet

Your body needs vitamins and minerals to produce enough ATP.  Eating processed food can increase inflammation, reducing ATP.  If you’re not eating enough, you’re not giving your body what it needs to function.  If you’re eating too much at once, you may spike your blood sugar levels, which leads to fatigue.

Eat whole foods, including vegetables, fruits, whole grains, and lean proteins like fish, chicken, nuts, and seeds. The fatty acids in protein-rich foods also help boost ATP. And aim for smaller meals with snacks in between to provide your body with a steady supply of nutrients and fewer blood sugar spikes.

Too Little Sleep

A lack of sleep increases cortisol and also promotes inflammation. If sleep issues are caused by sleep apnea, the dips in blood oxygen levels lower ATP and energy.

Check out my blog article for tips on improving sleep hygiene.

Poor Fluid Choices

Drinking sugary sodas can cause blood sugar spikes followed by a drop that causes fatigue. Being dehydrated can also make you feel tired, as can drinking too much alcohol or caffeinated drinks near bedtime (alcohol interrupts sleep in the middle of the night). Healthy people need six to eight cups of fluid per day, and more if they're exercising. Avoid soda and stop drinking caffeine or alcohol within six to eight hours of bed.

Social isolation

Being isolated — not seeing others on a regular basis — is associated with depression, and depression is linked to fatigue. Resolve to get together with others at least once per week. It can be friends, family, neighbors, or even new acquaintances.

Join me as I welcome guest speaker Katrina Houghton who will teach us about burnout and how to cope with it.

Katrina is a Registered Reflexology Therapist and holds certifications as a Reiki Master, Therapeutic Hot Stone Massage Practitioner, and Health and Lifestyle Coach. With a love for speaking and over a decade of experience in coaching women to success, she enriches women’s lives by teaching ways to embrace life, find and create balance and alignment, and most importantly, love who you are, who you’ve become, and where you are headed.

She loves wine, dark chocolate and strong coffee, weight lifting and clean eating, her husband and three daughters, weekend adventures, the color pink, and everything sparkle!

Do you find it hard to fall asleep? Do you wake up in the early hours and find it hard to go back to sleep? Do you wake feeling tired and groggy and not fully refreshed? If any of these resonate with you, then this is the workshop for you! A good night's sleep is key to great health, vitality, peak performance, weight maintenance, and moods. So many of us don't get enough or good enough quality sleep, and our well-being and health suffers. So come and learn some critical sleep facts; the impact on our bodies of not getting enough, and what you can do about it! Come away with some practical tips to get the most restful night's sleep ever!

Join Renay Roberts, Founder of Nourish to Live Rx, and learn why sleep is so important and what you can do to get a good night's rest.

Renay is a registered health & functional nutrition coach who helps men and women over 40 who struggle with low energy and have trouble sleeping. She helps develop healthy habits to gain energy, sleep better, lose weight, and maintain a healthy lifestyle without dieting. She provides 1:1 and group coaching using a holistic approach that aligns mindset with food and body so that you can heal, live fully, and feel amazing.

Do you find it hard to fall asleep?

Do you wake up in the early hours and find it hard to go back to sleep?

Do you wake up feeling tired and groggy and not fully refreshed?

If you answered “yes” to any of the above questions, then this is the challenge for you!

A good night's sleep is key to great health, vitality, peak performance, weight maintenance, and moods.

So many of us don't get enough or good enough quality sleep, and our well-being and health suffers.

So come and learn some critical sleep facts; the impact on our bodies of not getting enough, and what you can do about it!

Come away with some practical tips to get the most restful night's sleep ever!

Here’s What You Get When You Join…

• Access to a private Facebook Group and coaching software with daily lessons, habits, and check-ins

• Lessons to help you understand why sleep is so important

• Daily actions to help you focus and succeed

• Daily live Q&A sessions with guest speakers

Join the Challenge

Join me as I welcome guest speaker Stacey Wales, who will talk about emotions and teach us how to feel good more often.

Stacey is a Structure & Success Coach, working with creative entrepreneurs and coaches, helping them find CLARITY in themselves, feeling EMPOWERED in their business/career, and OBTAIN success in a life they love. Stacey is personable and passionate about working with you to uncover your vision, get unstuck, and take empowered action towards your dreams. She lives in Houston, Texas, and is a certified health and life coach, a wellness advocate, dancer, and loves to be with family and friends, including her dog Pepper..

Have you heard people brag about pulling all-nighters? They’ll say things like “I only need five hours of sleep a night” or “I’ll sleep when I’m dead?” Well, I’m here to tell you that your body needs sleep! Did you know that driving while sleep-deprived can be just as bad as driving while intoxicated?

There are so many benefits to sleep, but I’m just going to give you five of them for now.

You Will Look Better

Isn’t that enough of a reason to get 7-9 hours of sleep, on average? Who wants to walk around with big puffy circles under their eyes every day?

Sleep has a Major Impact on Weight Loss and Maintenance

There are two regulatory hormones in our bodies that sleep deprivation impacts, Ghrelin and Leptin. Ghrelin tells your body when to eat. If you don’t get enough sleep, this hormone increases. Leptin tells you when to stop eating. If you don’t get enough sleep, leptin levels decrease.

So imagine that you’re running on 3 hours of sleep, you’ve got ghrelin telling you it’s time to eat all day, and leptin is slacking off, so you’re eating way too much. If you consistently don’t get enough sleep every night, this habit will start to show in your waistline and on the scale!

Getting enough sleep will help you eat the right amount of food. And, eating the right types and amounts of food can also help you sleep better at night.

You Will Think More Clearly

When you’re tired, your brain will not function as it should. If you’re not a morning person and you force yourself to take morning classes, I’m sure you will feel it. If you’re tired in the afternoon, and you’re trying to think, your brain won’t work as well.

You’re More Pleasant to Be Around

Quite frankly, you’re much more pleasant to be around when you’re well-rested. If you don’t get enough sleep, you’re just going to be tired and irritable.

Life Sucks When You’re Tired

I don’t know how else to say it. There will be days when you’re more tired than usual, but you don’t want “tired” to be your average running pace through life.

If you are having trouble sleeping, here are five tips to help you sleep better tonight:

1. Meditate or perform deep-breathing exercises before bed. It will clear your head and calm down your whole system.

2. Stop drinking caffeine after Noon. Caffeine blocks your “sleep receptors,” and keeps your brain whirling all night long, so kick that afternoon coffee habit to sleep peacefully.

3. Do not watch TV in bed. Sleep experts say that it’s hard to get to sleep if your television is flashing lights in your face just before bedtime, especially if you’re watching violent or intense programs.

4. Sleep at temperatures between 60-67 degrees Fahrenheit. Experts say that this is the best temperature range to get the deepest sleep.

5. Buy the best bed you can afford. A good mattress makes all the difference!

If you want to learn more and kickstart your sleep habits, join my free 5-day Sleep Better Challenge. The challenge begins on June 14, 2021. You can learn more at https://www.ntlrx.com/5day-sleep-better-challenge.

Join me as I welcome guest speaker Allison Pilling, who will teach how to reduce stress to empower our finances.

Success is 25% of what you are doing and 75% of who you are being. Allison will guide you with some quick tips and tricks to learn how to reduce your stress so you can feel empowered making financial decisions. She will work on strategies to help you feel confident to make clear, intentional financial decisions.

Allison is fascinated with orcas, listens to heavy metal music, loves napping and traveling to new places. She's a mom with two kids, a widow, Life Coach focused on Money Mindset coaching, and a dōTERRA Wellness Advocate. After her husband's death, she decided to "retire" from environmental engineering to take time to focus on her family's healing journey. She has focused on transforming her life from feeling stuck in survival mode to embracing empowered living.

She works with people who are ready to rediscover life after loss. She helps them to release fears and build confidence to embrace their empowered life.

Register in advance for this webinar:

https://us02web.zoom.us/webinar/register/WN_AuKJgFiuQMKBUphEzU9Tlw

Are you wondering what essential oils can do for you? Join me as I welcome guest speaker Jodie Rogers, who will teach us the basics of essential oils. Come and discover the natural benefits of these "gifts of the earth."

Join me as I welcome guest speaker Lisa Lewis, who will teach us amazing things about cannabis and your health.

The truth is, very few drugs have a more undeserved stigma than marijuana/medical cannabis. Lisa will step in to roll up these myths and set them ablaze. Come and chill with Lisa as she breaks down what cannabis does and the role it can play in your healthy life. Gain some insight into the science behind cannabis, what it does do and what it doesn't.

Eating simple equals eating better.

Eating simple equals eating better.

Join me as I welcome guest speaker Jody Hay, who will speak about midlife and how mindset can affect how we approach the second half of our lives.

Often when women enter their 40’s and beyond, there can be a sudden sort of panic that ensues as we realize that we are entering the second half of our lives. We start to question, “Am I happy?”, “Am I living the life I want to live?”, “Who am I beyond a mother, partner, daughter, employee?”

The term midlife crisis is often used to describe this period. However, what if we looked at it differently? What if we said it’s not a midlife crisis; it’s a midlife AWAKENING?!

Join me as I welcome guest speaker Jody Hay, who will speak about midlife and how mindset can affect how we approach the second half of our lives.

Often when women enter their 40’s and beyond, there can be a sudden sort of panic that ensues as we realize that we are entering the second half of our lives. We start to question, “Am I happy?”, “Am I living the life I want to live?”, “Who am I beyond a mother, partner, daughter, employee?”

The term midlife crisis is often used to describe this period. However, what if we looked at it differently? What if we said it’s not a midlife crisis; it’s a midlife AWAKENING?!

Join me as I welcome guest speaker Jody Hay, who will speak about midlife and how mindset can affect how we approach the second half of our lives.

Often when women enter their 40’s and beyond, there can be a sudden sort of panic that ensues as we realize that we are entering the second half of our lives. We start to question, “Am I happy?”, “Am I living the life I want to live?”, “Who am I beyond a mother, partner, daughter, employee?”

The term midlife crisis is often used to describe this period. However, what if we looked at it differently? What if we said it’s not a midlife crisis; it’s a midlife AWAKENING?!