Wellness Within with Whitney

Footage of me, this morning doing a few of my favorite things.
-.Digging in the dirt 🌱
- Drinking coffee ☕
- Spending time outside (bonus new favorite, I was grounding too) 🌎
- All while listening to a podcast. Thanks ❤️

These activities bring ME joy. It's possible these same activities bring you joy, but then again, it's also possible that you have a completely different list of things that make you happy. That's one of the beauties of life, the freedom of choice.

If you feel like you are in a rut and struggle to think of what you would place on your simple pleasures list, nurse coaching can help. I would love to connect and talk about how nurse coaching can help you lead a happier, healthier, and more balanced life⭐

I'm excited to share that I am raising money for Climb Out of the Darkness- Team Wilmington, NC the world’s largest event dedicated to raising funds and awareness for the mental health of new families.

Join Team Wilmington NC on June 22nd at 9am at Halyburton Park, Shelter 1, and be part of this important cause!

Whitney Distefano's fundraising page for Postpartum Support International I am raising money for The Climb Out the Darkness walk, dedicated to raising funds and awareness for the mental health of new families. Join Team Wilmington on June 22nd at 9 am at Halyburton Park to participate in this worthy cause.

In preparation for hosting my first FREE women's support circle on June 25th, I am reading, The Circle Way by Christina Baldwin & Ann Linea. This book highlights the profound impact circles can provide for its participants ⚪

My favorite quote thus far is, "The circle...is an energetic social container capable of helping a group draw on wellsprings of insight, information, and story that inspire collective wisdom and action."

The sharing of stories is POWERFUL. If you are reading this, I would LOVE to have you join me in an upcoming circle to share your unique wisdom and experience.

I have a few remaining slots for my first circle, contact me for more details ❤️

Whether it is big-T TRAUMA or little-t trauma, most of us have experienced trauma at some point in our lives.

One of my goals as a coach is to make sure that I always provide my clients with trauma-informed care.

Today, I am learning how to better serve my clients in a trauma-informed way as I dig deeper into what it means to be trauma-informed and the impact trauma can have on our health.

Thank you to for developing this wonderful training program, The Resilient Heart. I am learning so much and look forward to bringing this newfound knowledge into my coaching sessions moving forward ❤️

Y'all, this book is AMAZING! has done such a wonderful job highlighting the importance of women TRULY supporting other women.

Tonight, I'm feeling thankful to be a student of and I look forward to the day that I complete their Women's Coaching Specialist Certification.

In a world where we can be anything, I hope we as women choose to be kind and supportive of one another. Together we rise! ❤️

As a holistic RN and a coach, I feel strongly about supporting women on their journeys to leading happier, healthier and more balanced lives.

One of the ways I have chosen to help support the women of the world is through this free women's group coaching/support circle. I hope you'll consider joining me ❤️

You guys! My Whole30 support group ladies and I have made it ONE WHOLE WEEK into our month long Whole30 challenge! 💪

It hasn't always been easy & some of us may literally be dreaming about chocolate cake & sweets, but we 👏 are 👏 doing 👏 it!

I've learned that with some solid meal prep & planning, isn't THAT hard to eat this way. I've also learned that I think about sweets wayyyyy more than I realized.

Members of the group are already reporting non-scale victories and I'm looking forward to seeing what other positives we will find along the way ❤️

PS. I've decided to offer this Whole30/elimination diet as an annual challenge every June in honor of my birthday. If you're bummed that you didn't commit for this round, no worries, I've got you next summer ✌️

Hello everyone! 👋

Many of you know that I recently started my own company, Wellness Within with Whitney. Today, I'm thrilled to share all the wonderful services I offer to support you on your wellness journey. 

Wellness Within with Whitney Offerings:

Women's Health & Wellness Nurse Coaching: Personalized support to help you achieve your health and wellness goals.

FREE Women's Monthly Support Circle: A safe space to connect, share, and grow together.

Mental Health First Aid Training: Available for both men and women, equipping you with essential skills to support mental health.

If you are ready to live a happier, healthier, and more balanced life, I would love to support you. ❤️

Let's take the next step together. Contact me today to schedule your free connection call, and let's explore how I can support you on your wellness journey.

Have you ever heard the quote, "move your body, change your mind?"

This morning I put this concept into practice. And it made a major difference in my day ❤️

I woke up to some pretty disappointing news that put me in a funk. And in that moment I knew I had a decision. I sat there thinking, what should I do next?

First, I shared some information about said situation on my personal FB and IG accounts. Spreading the word and trying to advocate felt like the best first step.

Once that was done, I got outside, in nature, and WALKED IT OUT!

My walk served a number of purposes,
- it got me outside in the sunshine ☀️
- It got me moving
- & it got me out of my head and into my body.

When I got back from my walk, the issue hadn't magically gone away, but I felt better prepared to take the next step.

Move your body, change your mind, y'all.

And when the situation calls for it, advocate for what you believe in 👊

Today, Wellness Within with Whitney is officially open for business! 🙌

My mission is to help women that are ready to live happier, healthier, and more balanced lives.

My long held dream has finally become a reality & I look forward to growing this business in the years to come🌱

But first...
I'm taking some time to practice self care ❤️

What an incredible day at Cape Fear Community College's Small Biz Summit!

Today's focus on AI was both enlightening and inspiring. It was amazing to see so many small businesses, especially those led by women, working to serve and uplift our community. The energy and innovation in the room were next level. I'm looking at you Chisa Pennix-Brown 🌟

One of the highlights of my day was reconnecting with fellow nurse coach, Hope, owner of LifElevated Wellness. It's always empowering to connect with fellow nurse cosches who are just as passionate about health and wellness as I am.

I also had the pleasure of attending the summit with my dear friend, Rachael Birkenhauer, owner of Lactation Counseling Services . Rachael has been a small business owner for over 10 years and has done incredible work in our community as a lactation consultant.

I am feeling motivated and excited to bring some of these new ideas back to Wellness Within with Whitney.

Together, the small business owners of the world can make a difference! ❤️

Editing to add a MAJOR thank you to Cape Fear Community College for hosting an absolutely incredible (FREE!! 🤯) small business summit! I've been a fan of Cape Fear Community College since I graduated from there in 2011 with my first nursing degree. CFCC continues to find ways to add value to not only my life, but the lives of others in our community. Thank you!

As Mental Health Awareness Month comes to a close, it only feels fitting to spend the day digging into a Mental Health First Aid training.

For the month of June I'm going to be saying peace out to some (potentially) problematic foods like gluten, dairy, and sugar. I've already cut out alcohol and think you should too, but that's a conversation for another day.

The why behind my desire to undergo this experiment is pretty simple.

I feel good, but I want to feel great.

Common symptoms of food sensitivities include:
- Constipation or diarrhea
- Gas, cramps, and bloating
- Skin rashes
- Headaches
- Brain Fog
- Joint pain
- Anxiety or Depression
Adapted from source: Rupa Health

I don't know about you, but personally, I deal with a number of the symptoms listed above on a weekly basis...

So, beginning on June 1st, I plan t spend 30 days following the elimination diet & on July 1st, I'll begin the process of reintroducing those (potentially) problematic foods one by one to figure out what foods do and do not work best in my body.

Elimination diets, like the Whole 30, have been scientifically proven to be the gold standard when it comes to identifying food intolerances and sensitivities and the reason is simple, an elimination diet focuses on your unique body, not a cookie cutter one size fits all dietary recommendation.

If you are interested in doing your own personal nutrition experiment, I would love for you to join me for the month of June for a Whole 30 journey.

I am offering a free virtual support group for anyone interested in participating in this June Whole 30 experiment.

If you'd like to learn more, send me a message or comment below ❤️

Hello beautiful day 👋

When I was around 12 I had a doctor tell me I was one of the least athletic kids they had ever met.

In high school I barely made it through gym class and distinctly remember stopping to walk more times than I could count during our mandatory 1-mile run.

Growing up, I truly believed I wasn't athletic. Never would be, never could be, end of story.

It wasn't until around my 20th birthday that I began to reevaluate my relationship with exercise and fitness and man, am I glad I did.

Through small incremental (sometimes uncomfortable) steps, I slowly changed my mindset. Every time I tried a new exercise class or joined a friend on a run a little more of my limiting belief faded away.

Turns out, that story I'd been telling myself for years wasn't true. The issue wasn't that I wasn't athletic, the issue was I'd never really tried or given exercise a chance. My negative mindset was holding me back.

Now, 18-ish years later, my relationship with exercise and fitness looks completely different. I've come so far and now can't imagine a life without exercise.

Am I the fastest person at the track? No.
Am I the strongest person in my neighborhood? No.
Am I the bendiest person in yoga class? Also no.

But the truth is none of that matters, what matters is I gave myself permission to change the story I'd been telling myself and in doing so, I changed my life.

Do you have stories are you telling yourself that may not be true?

As a coach, I can help you work through limiting beliefs and establish a growth mindset.

If this sounds intriguing, feel free to comment below or send me a message to schedule a complimentary connection call.

I'd love to support you on your journey to a healthier, happier, & more balanced life ❤️

I passed my board certification today y'all! I am officially a board certified nurse coach ❤️

Whitney Distefano, RN, NC-BC 🙌

"We delight in the beauty of the butterfly, but rarely admit the changes it has gone through to achieve that beauty.”
- Maya Angelou

I would love nothing more than to support you on your journey of transformation 🦋

Today is Florence Nightingale's birthday 🎂

Florence is widely known as the mother of modern nursing and was a revolutionary, changing the future of nursing for the better.

In honor of Florence on her birthday, I'd like to share one of my favorite Florence quotes:

"Live your life while you have it. Life is a splendid gift." ❤️

I'm a rule follower. Well, I take that back. I'm a rule follower as long as I think the rule makes sense. So, I guess that makes me a fair weather rule follower 😉

One of the "rules" in life that I take most seriously is the American Nurse's Association's 5th Provision of their Nursing Code of Ethics,

"The nurse owes the same duties to self as others, including the responsibility to promote health..."

The provision goes on to say some other things that I also agree with, but the point I'm trying to make here is:
as a nurse,
as a coach,
as a mother,
as a wife,
& as a citizen of the world...

I feel that it is my responsibility to prioritize my health and make sure that I am taking the steps necessary to be the healthiest version of me I can be.

It would be hypocritical of me to ask the patients and clients that I serve to travel a path that I hadn't travelled myself.

Promoting health is a 100% rule I can get behind.

If you are interested in working with a coach who doesn't just talk the talk but also walks the walk, I'm your girl 💪

In case you didn't know, May is Mental Health Awareness Month.

As someone who has struggled with both anxiety and depression, I feel very strongly about reducing the stigma surrounding mental health.

For many years mental health simply wasn't discussed, but fortunately, that seems to be changing 🙌

If you or someone you love is struggling with mental health issues, please know that you are not alone. For crisis situations in the US, you can dial #988, 24/7 to receive free support.

For non-crisis situations & are both good resources.

And if you like me, want to help improve mental health awareness and education of others, check out

Full disclosure, this week my brain feels about as chaotic as this picture of my kitchen sink.

Life comes with no promises that things will always go smoothly. Sometimes, things will feel messy and hard. That's a part of life.

Another part of life is the power of choice.

When things feel a bit out of sorts, we get to decide how we want to respond.

Today, in the midst of a particularly chaotic moment, I chose to respond by eating one too many mini-candy bars. Spoiler alert, it didn't help. 

You know what did help? Gratitude.

As I started my drive home from work tonight, the song playing on the radio was a very timely reminder of the importance of practicing gratitude. As I drove, Drew Holcombe and The Neighbors sang,

"Gratitude
Try and hold on to
Gratitude'

Once I made it home, I decided that instead of continuing with more non-productive and not particularly helpful coping mechanisms, I decided to turn my mind towards gratitude.

Yes, things are a little messy right now (kitchen sink included 😉 ), but that's ok.

For tonight, I have decided to stop worrying about things outside of my control. It isn't productive anyways.

Tonight, to help calm my swirly mind, I will take some time to rest. I'll eat some nutritious food & I will write down some of the things I am thankful for. 

And then, once I've taken time to care for myself...I'll conquer the kitchen sink with a clearer mind and a thankful heart ❤️

For those of you who may not know, today is Nurse's Day.

Every year when this day comes around, I find myself faced with a lot of emotions. 13 years ago when I graduated nursing school, I had no idea what I was getting myself into.

Nursing is a career that is hard to describe. Some days working as a nurse is incredibly rewarding and some days it is heart-wrenchingly difficult. Most days, it is a combination of both.

As a nurse, I have had the honor of caring for babies in their first hours of life. And as a nurse, I've also had the distinct privilege of being with patients as they've taken their final breath.

I don't think I'll ever find exactly the right words to describe what my career as a nurse means to me and that's ok. I know my nursing colleagues understand.

As I prepare to transition into my new role as a nurse coach, I can't help but think of all the new and exciting ways I'll be able to serve others in this new chapter of my nursing journey.

Much like baby nurse Whitney from 2011, new nurse coach Whitney here in 2024, is at the beginning of an entirely new adventure.

I don't know exactly what lies ahead. All I know, is I am here, ready and willing to do what I can to help improve the lives of women. My transition to coaching isn't me saying goodbye to my time as a nurse, but rather saying hello to a new way of serving others.

I think Florence Nightingale summed up nursing best when she said, “Let us never consider ourselves finished nurses, we must be learning all our lives" ❤️

FREE workouts, Mamas! 💪

Big doings around here today...

Another entrepreneurial milestone has been checked off my list ✔️

Wellness Within with Whitney officially has business cards 🙌

I'm 38 days from my "official" business launch and I couldn't be more excited.

Are you interested in learning more about how I can support you on your health and wellness journey?

🗓️ I have opened up some space on my calendar for connection calls in the coming weeks. Comment below or send me a message and we can schedule a time to chat about how I can best support you ❤️

A few weeks ago I planted seeds in my backyard garden.

As a gardener I understand the importance of tending the seeds I've planted, so every couple of days since planting day I've gone outside and watered my seeds.

For a while there, there really wasn't much to see, but I didn't lose hope. I knew the seeds had everything they needed to grow - they just needed time, support, a little water, & ☀️

Now, my seeds have sprouted and are on their way to becoming beautiful sweet pea plants 🌱

The time and energy I spent caring for the seeds before they sprouted was meaningful, even if in the moment it didn't seem like anything was happening.

Had I grown impatient & quit watering the seeds because they didn't sprout on the very first day, the outcome could have been quite different.

And I feel the same philosophy is true for people and our goals.

So often we look for a quick fix. We may try something for a day or two, but if we don't immediately get results we throw in the towel.

How many times have you given up on yourself because you didn't see instant results?

If you needed a reminder that good things take time, here it is.

And if you are looking for someone to support you on your journey as you plant seeds of change, I would love to connect and talk about how I can help.

Private message me or comment below to learn more ❤️

I had my final class of my nurse coaching training program tonight. Just like at the end of our first semester, we finished our final session with this poem.

I hope to never lose hold of the thread ❤️

Today I'm counting my blessings. One of which was finally finding time to sweat it out in the sauna 🔥

What do you feel thankful for today?

I've been home less than 24 hours and already I'm back in my coaching chair leading sessions.

I feel very thankful for the opportunity to do this work. Just two more 1:1 client sessions, one today and one tomorrow and then I can put a bow on the biggest hurdle of practicum.

The countdown to entrepreneurship is officially on...t-minus 50 days until Wellness Within with Whitney officially launches on June 3rd ❤️