Success in your Environment

When you think about your life and more specifically, a time when you were successful, what did that situation look like? Who was present? What challenges did you overcome? What pre-work or planning contributed to your success? These questions are helpful when we talk about building a supportive environment to help you accomplish your goals.

Let’s do a little proof in case…CONGRATS! You just got a phone call finding out you landed your dream job. WOOHOO! Ok, so I would venture to guess that job didn’t just fall in your lap…right?! You updated your resume, researched your job market, reached out to networking contacts, prepared for the interview, got that spiffy new interviewing outfit, made a major impression and BANG! you got the job. You set yourself up for success..

What if we were to translate that example to a wellness related goal that you’ve been targeting? You want to eat healthier, you want to feel confident in the new dress you bought for that wedding coming up this Fall, you want to run your first 5K race OR maybe you just want to have enough energy to keep up with your children or grandchildren. Whatever your reason, these ideas could help prepare you for success.

  • Ink the Deal – Evidence proves that actually physically writing down a goal increases your chances to accomplish said goal. So get out your pencil, pen, crayon, whatever is handy, jot-it-down – post it on the fridge, on your bathroom mirror, at your desk or even on your dashboard – whatever works so you can be reminded of your commitment as often as needed.
  • Building Blocks  So you did the hard part, you decided on your goal. What’s next?? Make an action plan for how you will achieve it. Put this into words that make sense to you. Remember the first part of the word is ACTION – or ACTIONABLE. Example…I will eat an additional fruit during 5 out of my 7 lunches this week vs. I want to lose 20 lbs. It’s the HOW to your WHAT. These are the steps that will help you accomplish your ultimate goal.
  • It takes a Village: Build a healthy support system of friends family, co-workers, the guy at the deli counter (okay maybe not the last one). Tell them your goal and how you plan to accomplish it. Explain to them their part – how they can be supportive in this journey and maybe how they could sabotage it. Health coaching is a great means for support through this process, we’re here to help!
  • Our World – First think about your goal and then think about all of the sabotages that could be in place to stop you from reaching that goal. If your environment is not conducive to achieving your goals, you will be wasting a lot of energy trying to go against it every day. If your goal is to eat healthier, an idea would be to clean out your fridge and pantry to start fresh with the foods that will help you accomplish your goal. Do things to set you up for success that you actually LIKE. Huh? Yea, don’t buy kale if you don’t like it…try something new but also something that you are willing want to stick with.
  • Don’t start on a Monday – I know, weird right?? Let’s just put this one into perspective. Raise your hand if you looooove Mondays. Any hands? If I could actually see you out there in the interwebs, my guess is that very few hands flew up with excitement. So, why start something new on a negative foot? Heck, even Tuesday has a little better vibe than Monday.

Health Coaching can help you and support you through this process. Whether the first step is daunting or easily do-able, it’s a step and we are here for ya! Email us at for information on Health Coaching.

What has contributed to your success in the past?? Share them below!

Steeped in Your Journey,



What is Failure?

Ah, fear and failure, not very glamorous topics.  But if you are like me you may be motivated, or stuck, by these two feelings. I was listening to a podcast recently (famous last words) and the topic of fears and failure came up.  He said, and I am paraphrasing- “Failure isn’t losing- It’s not being authentic.”

Failure is not going for it. Playing small.

“So when you play it safe & small and you are aren’t authentic, you’re a failure. And you get the chance every day to prove yourself.”  I don’t know about you but that hit me. Am I being authentic in my day to day life? Am I speaking my truth in my relationships? Do I share what’s on my mind or shy away from how I really feel? Am I seeking validation  (especially in this social media likes/followers/fans world)? Do I stuff down bigger dreams because they would be too risky? Do I avoid conversations, opportunities, creative outlets because of criticism? Oh criticism- that’s a big one.

Geared more towards wellness: Is there a class or group you would like to join but you are afraid because you may not know anyone? Won’t know what you are doing? Maybe you would like to change you the way you eat but don’t think that your family will support you.

Hello fear.

Having fear, being fearless, and in my case, learning to fearless. Curiosity and fear go hand in hand. It’s good to be curious! Its time to be curious. It’s how we grow and learn and try new things. To live authentically, your truth, you have to stop worrying about what makes others happy. This is something I will have to sit with for awhile. Heck, actually get my journal out again and stop thinking that it would be a good idea to get my journal out again.

I don’t want to play my life safe, or small, or inauthentic. And if you are already apart of our readership I would bet you don’t either. Its time to lean into that curiosity and feel the excitement fear sometimes squashes.

Tony Robbins says something pretty funny every morning on his way to his cold ice water bath.

“You’re working for me, Bitch.”

This would have been a good title lol. Yes, he says that to himself every morning. His body might be saying you don’t have to go in the bath today, you did yesterday. No body will know. OR- I worked out yesterday I don’t have to today. Nobody will know if I eat ______. I know you know what I am talking about. I dare you to say the same when that little voice of doubt creeps in.

Let’s make a decision to try to be our authentic self. Sign up for that class. Start eating in a way that makes you feel good. Reach out to that person who inspires you. You get to decide each and every day.


My partner here at Steeped started a private Facebook group reFOCUS |reCHARGE yesterday. If you need accountability to help you reFOCUS on what is important and reCHARGE your desire to achieve your goals, I encourage you to join, it’s not too late! You can check out Steeped In Wellness on Facebook, please comment if you would like in.

Steeping in not playing small,


**If you would like to hear more of that podcast, I highly recommend subscribing to Tim Ferris (hubba hubba). This was episode #256 with advisor to Olympians Michael Gervais.



Don’t Let Yourself Get Stuck

Every now and then I go back and revisit my notes and books from my health coaching school, IIN, to stay inspired in my journey. I need to be reignited. I opened my book right to this exercise; AH, perfect. A letter to myself. I thought if it helped me, I would share it with you. Take time to create the space you need to do it.  I need this kind of moment to set my intentions, to listen more carefully, and act in a more loving way.

Just begin.

Come back to it. Come back to it again and again. For me, once the thoughts start flowing, they build upon themselves after a good walk. Here is my start~

Dearest body of mine,

After careful thought and consideration, I hereby promise to

  • Accept you and be grateful for you the way you are
  • Fuel you with nourishing foods
  • Realize that laughter, play, and rest help you feel good
  • Exercise regularly and appropriately for my body by adding movement everyday
  • Understand that my unexpressed emotions and thoughts affect you
  • Listen to the messages you are sending me when you are tired or sick
  • Accept that I have the power to heal you
  • Realize that you deserve to be healthy
  • Cultivate a wardrobe that projects an image I am proud of
  • Nurture my relationships
  • Follow through on the little ideas that I keep in the back of my mind
  • Express gratitude to those in my life
  • Honor you as the temple of my soul

I love you so much,


Its a start!

We will always be working on our health, our wellness. Its our journey. The real question is:

What are you going to do with your health???


Steeping in Metta (loving kindness)




Are we there yet??

Whether we are traveling 20 minutes to Grandma's house or 6 hours to visit family in Kentucky, two things are guaranteed to be asked by my kids as soon as we get in the car — "Are we there yet?" And "Did you bring me anything to eat?"

Here are some healthy, filling go-to snacks to pack along for your next road trip or just as a easy summer snack for both little and big kids.

1. PB & Banana Sushi: put PB (or any nut butter) on a tortilla, top it with a banana, roll and cut 1" sections lengthwise for "sushi".
2. Ants on a Log: a childhood favorite, celery sticks with PB & raisins.
3. Trail Mix: endless options!
4. Pancake Sandwich: PB&J slathered between to 'cakes
5. Turkey Roll-ups: turkey wrapped around cucumbers and hummus
6. Pita Wraps with turkey pepperoni, a sprinkle of mozzarella and marinara. (Go easy on the sauce!)

What do you pack for your road trips??

Steeping in the journey,