The Route Wellness

This podcast episode re-ignited a fire in me that has been smothered with the clutter of daily life; lacking oxygen from the fatigue of summer’s busy pace. I’ve found myself relaxing my standards and tapped for creativity when it comes to keeping the home natural and organic, feeling pressed into choices that are convenient and cheap, albeit more toxic, processed and artificial. The same convictions voiced in this episode were the driving force that led me to a career in nutrition and health, and the facts they articulate so well are sobering to say the least.

I’m sharing this because we all need to be paying attention. Not so we can feel guilty for our shortcomings, or feel pressured to be perfect, but so that we can be aware of the impact of our choices and begin moving towards healthier ones one day at a time. The decisions we make today not only affect the trajectory of our long term health, but that of our children! The conditions that are becoming chronic, accepted pieces of our culture (like diabetes, cancer, PCOS and other forms of infertility) are not only preventable, but are largely reversible through NUTRITION. And can we just talk about how 80% of medical practitioners are NEVER required to take a nutrition course in their professional education?

For myself, I needed to hear again just how crucial is the task of creating a healthy home. From products we create/grow/purchase to the food we bring in/grow/prepare, we are effecting our families down to the cellular level. Teaching our children what to look for when they shop, how to read product labels, ingredients to avoid, how to grow food, farm and buy local…this should be a required part of their public education. And don’t get me started on the gut-brain axis and all the connections between gut health and brain health. I digress…

I know it’s long, but it’s worth the listen. Share your thoughts and let start a conversation. I am passionate about empowering every person to take ownership of their own health, and one of the simplest ways to start is by knowing and choosing what we put in our mouths.

https://podcasts.apple.com/us/podcast/the-tucker-carlson-show/id1719657632?i=1000665653719

Launching my new newsletter to give you supportive tools for a healthy life, encouragement from other's experiences, recipes, freebies and more! Want to see these monthly? Join the list at www.theroutewellness.com and stay in the know for promos, fun and healthy recipes, upcoming events and resources.

Health Coach | The Route Wellness Join The Route Wellness for a transformative health journey. Connect with our health coach for total body and mind reset through life-changing habits. Easy-to-follow, custom programs to get you to your goals.

When Wendi came to me over a year ago, she was a different person. Even though her original desire was weight loss, our work naturally uncovered many domains of her health that needed more attention. Together, we have worked consistently to create and maintain small changes that have made a huge difference over time in not only her body, but her outlook on life, and her confidence in herself. Working with Wendi has always been a pleasure and I'm honored to share in her growth journey❤️

Learn more at www.theroutewellness.com

This basic but transformative practice is changing the way I do everything! Slowing me down, connecting the dots between my mind and body...lots of lightbulb moments over here! Try it out for yourself and let me know how it goes. https://www.theroutewellness.com/post/notice-name-to-change-the-game

Deepen Your Wellness With This Simple Practice: Notice & Name This month’s practice is all about awareness. Not awareness on its own, but as a catalyst for growth. Naming our feelings and sensations—whether it's identifying resistance, specific emotions, or physical sensations—creates a sense of separation from them. This process helps us recognize that ...

I'm currently working my way through school to become certified as a Master Board Certified Health & Wellness Coach.

I took the plunge in April after eyeing the program for a while and waiting for the "right time". Well, instead of the right time, I ended up jumping in for the time of my life. I'm so thankful I did it and even though it's a lot with an already full plate, I'm learning so much and meeting some awesome people along the way.

As the year ends and I finish my credits, I will need to get 50 coaching hours to be eligible to sit for the boards. I would love to have the opportunity to speak to you if you are interested in learning more. I will offer special packages to give you a chance to experience coaching firsthand, which covers taking a closer look at your nutrition, sleep, stress management, lifestyle goals and exercise routine, to name a few.

What I have learned through this program and my previous certifications has transformed the way I approach my day, my challenges, and even myself. I am learning how to balance expectations with reality, and find that sweet spot of consistency and diligence with self-compassion and grace.

This is about so much more than what we eat, or how much we move, or what the scale says. It's about showing up for yourself and learning to listen to our bodies, as well as seeing the bigger picture of our values and identities. I love this work and I would love to have the opportunity to coach you! Tag a friend if you know someone who might be interested!

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What would YOU say is the hardest part about getting/staying healthy? What would you want out of a customized wellness plan?
I’m working hard to design systems, content and products that you want and need, and I want to hear from you.
Click the link to fill out a quick survey and get HALF OFF your initial consultation when you include your email.

Thank you!

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Believe it or not, the great majority of our inner satisfaction and sense of wellness comes not from our performance but from our mindset.

A fixed mindset is a core belief that puts up a wall or limitation on how much change is possible. A growth mindset says, "Even though I can't see how just yet, I believe there is a way, and I will find it." Growth mindset is all about possibility, while a fixed mindset is consumed with shortages, lack and the impossible.

Our brains naturally like to focus on the negative, and positive self-talk takes training for most of us. The great news is that we can always, forever, till the day we die, change and grow! Even after years or decades of practicing a fixed mindset, our brains still have complete capability to learn the skill of looking for opportunities and solutions as we focus on our strengths.

Today's challenge: Practice observing and capturing your thoughts about a challenging situation in your life, and notice what your narrative is without judgement.

Are you feeling stuck or thinking limited beliefs? Can you think of areas in your past where your strengths have helped you overcome difficulties? How can you counter the limiting beliefs using proof of past strengths in previous situations?

For example:
I want to train for a 10k but I've never done it.
My fixed mindset says, "You aren't fast, and you have no one to coach you. You don't have enough time to train and you won't be able to complete that long of a distance."

Switching it up, I can reframe that...
"You have set goals in the past and accomplished them with slow and steady practice. You were able to increase your stamina and race a 5k, so you can apply those same strengths and habits to work up to a 10k. You are resilient and resourceful, so you can find a way to make this happen."

It's not about ignoring the real life hurtles, but rather incorporating solutions into your plan to make sure they are addressed.

If you find yourself desiring something better, a healthier lifestyle, a more energized life, and you notice your mindset is bringing you down, drop me a message and let's see how we can flip the script to get you growing.

Call now to connect with business.

Stress is inevitable, and in some seasons the only way out is through it. In those tougher times, it’s crucial to bolster your immunity in order to stay strong and healthy. Our bodies process stress in a real and tangible way, and often our stress, especially when left unprocessed, shoved down, or otherwise stuck inside us, can literally make us sick.
Focus on getting foods you recognize and can pronounce, out of the ground, not a package. Keep cooking simple and incorporate lots of lean sources of protein at each meal, as our bodies need extra when under stress or in repair/recovery from injury or sickness. Hydrate often and enjoy the benefits of herbal teas, which also come with a host of health perks like calm, clarity, better digestion and mood support.
Beyond these simple nutritional tips, be sure to reach out to trusted loved ones around you, support yourself with therapy, and get outdoors in nature, spend time doing things to help you recharge (those hobbies that you can get lost in) and move your body regularly, even if it’s just a gentle walk or stretching.

For more guidance on how to navigate a stressful season while staying healthy, contact me at [email protected] or dm me here. Together, we can thrive!

Common low-calorie sweetener linked to heart attack and stroke, study finds
Read in CNN: https://apple.news/A3H8c9-STTQKqfrLpYLkhBg
As a health coach, part of my role is to make sense and draw practical application of all the "health" messages swirling in the ocean of information out there...

As someone who enjoys monk fruit (usually paired with erythritol), and someone who works with a lot of people who lean heavy on sugar-free alternatives and sugar alcohols, I found this article pretty sobering.

The takeaway: When it feels like all food is becoming more dangerous, it's easy to have anxiety around what to put in our bodies when nothing feels safe. The solution is to move towards building your meals around whole, unprocessed foods, opting for NON-GMO and certified organic as much as possible.

As a nation whose M.O. is convenience, this will probably take some relearning for a lot of us. Packaged, quick and man-made sells for a reason. But building your meals with whole foods can be simple, satisfying and delicious, and doesn't have to break the bank either.

If you need guidance or resources in getting started, dm me and I would be happy to help out! Check out my website for more ideas and practical ways to eat to nourish yourself at www.theroutewellness.com

Health Coach | The Route Wellness Join The Route Wellness for a transformative health journey. Connect with our health coach for total body and mind reset through life-changing habits. Easy-to-follow, custom programs to get you to your goals.

https://podcasts.apple.com/us/podcast/brain-over-binge-podcast/id1184957849?i=1000629598490

Ozempic is growing popularity as another quick fix to weight loss. Originally created to treat pre-diabetic adults, this is now being marketed and accessible to anyone as a magic pill to lose unwanted weight. Health care providers are prescribing it regardless of whether or not you have diabetes, and few people are talking about the long term effects of this drug on the body when used to manage overeating. Kathryn Hansen and Robyn Goldberg do a quick overview of some of the problems involved in this, specifically highlighting the bandaid effect it has on the bigger problem, which for many is an unhealthy relationship with food. As someone who has struggled with BED, I want to encourage you if you are considering this as a solution to unwanted weight, to consider how this may actually perpetuate underlying causes in the long run. It can be hard to take a real look at why we are carrying extra weight, especially when it relates to behaviors we may not know how to control, or feel helpless to change. But there are people, resources and supports that can absolutely restore your relationship with yourself, with food, and with your body. You can heal, and you don't have to do it alone. If you need extra support or are curious about learning more, let's connect.

‎Brain over Binge Podcast: Ep. 131: Ozempic and Eating Disorders with Robyn Goldberg RDN, CEDS-C on Apple Podcasts ‎Show Brain over Binge Podcast, Ep Ep. 131: Ozempic and Eating Disorders with Robyn Goldberg RDN, CEDS-C - Sep 28, 2023

Like this post if you would be interested in a 3 part webinar on health meal planning for busy parents!

45 minutes zoom calls, with lessons, Q&A to get your problems solved, and resources and templates included! Tag a friend who would could use this!

In terms of improving our health, our natural tendency can be to focus on two things:

1. What we are “doing wrong”
2. What we need to stop or give up

The problem with this mindset is that it leaves a void, without answering the question of just HOW things will improve. It carries a burden and sometimes even some shame, but those feelings and thoughts suck your drive and power, and can leave you feeling deprived, resentful and even like a failure when you can’t follow through with some new plan. That is not your fault. When our focus is on what we can’t or shouldn’t do, we begin labeling things, foods, diets, body types, and behaviors as “good” or “bad”. We are being primed for an all-or-nothing mindset, instead of learning how to live a lifestyle of health that makes us feel good.

How is coaching different?

In my process of helping others to improve their health, I start with what is already working. Discovering which things they have already incorporated into their lives that make them feel balanced, we build off that. Then we start looking for simple ways to ADD IN more healthy habits. Taking a walk around the block, having an extra glass of water after breakfast, doing some deep breathing meditation, stretching before bed, eating an apple with lunch, adding extra veggies to your pizza…these don’t seem like monumental changes, because they’re not. But these little habits are the building blocks that make up a healthy lifestyle. Simultaneously, they are preventing dozens of illnesses, helping you manage your stress, build your immunity, promote emotional and mental wellness, and enjoy a life with higher energy and mobility. Together, we create a system of helpful habits that becomes integrated into your lifestyle, and the natural byproduct is deeper, holistic and sustainable health.

If you’re exhausted from the idea that achieving health requires sacrificing everything you enjoy or conforming to extreme internet trends that seem unattainable, let’s reframe. You have the power to make anything possible. By taking one step at a time, you can start constructing the lifestyle and physique that truly resonate with you. To learn more, DM me.

“Like the water, I will find a way”
-Griff

I’ve been thinking a lot about how much life has changed for me since the pandemic, and it’s echoing impact into my life today. In some ways, I’m still feeling the effects.

I did the whole homeschooling four kids from middle school to 3 yo, standing in lines at Target at 7 am in the dark to get essential items like toilet paper, and trying to keep masks on fidgety kids and keep their hands off their faces for months on end. I made them pour their halloween candy on the table and spray the wrappers down with disinfectant spray before they could eat a single piece. My husband pushed through Fire Academy boot camp in the Florida heat, outside, in full gear and a mask for months. And we made it through. We got stronger, closer knit, and more resourceful. My deep desire for connection and movement got me in a good outdoor running routine, just to see others and get in a different environment. Many of us sharpened our computer skills and learned new ones in order to make work and school keep going, and made more of an effort to “see” each other on Facetime and other platforms to ward off the isolation.

Humans have the remarkable ability to turn a challenge into a growth experience, when we choose. Resiliency: it’s like the smoothing of a jagged rock in a busy stream, or the building of muscles. It’s not always a fun process, but we are stronger, smoother at it with time, and even more skilled. The most beautiful thing about resilience is our shift in perspective. Overcoming obstacles creates empowerment, and that can surge us on when we face our next challenge.

But it’s not all beautiful. The unexpected challenges in life can usually do one of two things-beat us down and discourage us, creating maladaptive habits and coping mechanisms, or foster a new resilience in us as we navigate new paths, searching for solutions. I did pick up a few unhelpful habits of my own, like getting so used to being a homebody that I tend to work too much and play too little. I got into a few ruts of isolating and wallowing. And then there is that common over baking, overeating habit that came with just being home ALL. THE. TIME. But as we all are, I’m a work in progress, and the awareness is helping me to try new things, schedule outings, and become more mindful of my patterns. I am learning to catch myself when I become entrenched in getting tasks done and force myself to take deep breaths and get outside, plan things that have nothing to do with productivity, and connect with friends so that I don't isolate. I am practicing having a more gracious attitude towards myself and placing a lot more intention and energy into checking in with myself emotionally, spiritually and mentally. And even though challenges will always be there, I am taking a new approach in how I handle a lot of them, slowing down to get more curious, and less critical or myself and others. This is how resiliency is showing up in my life.

What changed for you? What does your new normal look like? Can you look at your life now and name ways you have grown?

Wherever you are today, in whatever challenges you are facing, look for those ways you are (or could be) building resilience. Growing those muscles in problem solving, resourcefulness, creativity, optimism. We all will face obstacles and seasons that test our strength, but no one is truly alone. You have what it takes to turn any situation into an opportunity for growth, IF you want to.

I would love to hear from you about your current experiences with resilience. I would especially love to hear about your struggles, as those are the most opportune times for growth!

As a health coach, my work and passion is guiding and supporting others on their journeys to deep, meaningful health in all areas of their life. From quality of sleep to nutrition and movement to stress management and tiny habits, I am here for you. No one should have to navigate life alone. If you feel like you could use some support, dm me and let's talk about it :)
We were made to thrive!

Kat

I'm looking for your input! I want to offer a FREE seminar on the health topic that interests you the most! Let me know what you would like to learn about in the comments!

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How Do We Change Our Behavior All people have the capacity to change. Fun fact: Did you know that you can teach an earthworm to navigate a maze? It’s true! If an organism that’s basically a dirt-filled tube can figure out a maze, you with a human brain can definitely learn, change, and try new things. This capacity is known ...

Our bodies have the remarkable ability to hold energy, and to release it. There is an intricate beauty in how our hearts and minds weave into the way our body works. When we believe in something, our energy and mood peaks, our resiliency increases, and our immune system strengthens. We can achieve new things and grow in ways we hadn’t before, all based on how we think. Our thoughts create our emotions, and our emotions impact our body.

But what happens when we get stuck holding on to patterns, relationships, habits, and perspectives that don’t help us?

Let’s be real: we live in a tough, broken world, and there is going to be pain, challenges and sickness.

So the question I would like to ask today is this:
Is there anything today that is holding you back from experiencing a deeper level of mental/physical/emotional health?
And if so, how can you release it to make more space for you?

It may mean putting boundaries in a relationship, or writing out negative thoughts and challenging them with truth. It might mean letting go of the need to control a situation, or forgiving yourself or another for something in the past.

Whatever it may be, know that we all have our stuff, and that you are worthy of creating space. Your body and mind will thank you, and you will feel the difference.

Sometimes the hardest part is getting started. You might want a change, feel ready, but get stuck in the details or confused by all the different messages about what you "should" do.

Getting healthy doesn't have to be complicated. Learning how to listen to your body and trust it is that much easier with my Guided Group Coaching program. .

Ready to take control of your health and master mindful eating?
🌟 Weekly lessons with practical applications
🌟 1 hour of live coaching each week
🌟 Plus 1-on-1 coaching from me as needed
🌟 Private Facebook forum for extra support and community
All at a pace that is doable and yet makes a huge impact on your goals to eat like a natural eater, feel in control of your choices, improve your digestion, sleep and performance, and promote a healthy weight naturally without having to weigh, measure or track.

Sound awesome? IT IS! Sign up today at

Health Coach | The Route Wellness Join The Route Wellness for a transformative health journey. Connect with our health coach for total body and mind reset through life-changing habits. Easy-to-follow, custom programs to get you to your goals.

If you have been a part of the Healthy Habits Group, or received any coaching from me, I would love and deeply appreciate a positive review on google! I am working to build my business and reach more people to help them transform their health on all levels, so every review makes a huge difference!

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"I know what to do... but I have a hard time staying
consistent."

Does this sound familiar?
This is one of the most common struggles for us busy moms.

When life gets crazy and responsibilities at horne and work pile
one on top or the other, it is easy to let our health and fitness fall to the backburner.

Weeks, months and even years go by and we don't even realize how time we have spent neglecting our own health. But for most of us, there comes a time when we realize things must change.
A moment when taking charge of our bodies becomes more pressing. It might be a scary health diagnosis, witnessing a loved one’s health suffer, fighting those bad habits you just can’t break, or just the realization that years of caring for others have led to self-neglect.

When it's time to turn things around and start focusing on your health, it can be hard to know where to start. But you don’t have to do it alone!

I can help you take a big broad goal and break it down into the building blocks you need to get there. Coaching gives you the personalized plan that makes sense for your life, at the pace you want and with the accountability and attention you need. The power you will feel when you take back control of your own health emanates into all the other aspects of your life, and strengthens you at the core! It’s about so much more than our bodies! It’s about our minds, our wellbeing, our relationships, our confidence, and our longevity.

If you have a goal and want guidance not only getting started, but seeing it through til it’s a reality, comment HEALTHY below!

Let’s be honest: there is more than one reason why we eat-it’s not always just for hunger. Sometimes it’s out of habit, the time of day, what other people around us are doing, social events and celebrations, and even as a distraction or way to numb out after a long day or a stressful situation.

That’s why I’ve designed a HELPFUL FLOW CHART to guide you when you feel like reaching for something, but aren’t sure if it’s REAL bodily hunger, or something else, like thirst, cravings, fatigue or boredom.

This template is my gift to you! Post it on your fridge or hang it on your pantry door and follow the flow when you’re just not sure what to do next, or how to avoid falling headfirst into that bag of chips or tub of ice cream.

Want the free PDF? Comment HUNGRY below and I will send it your way!

Excited to share I have just completed my SRR certification! Awesome experience-incredibly useful and challenging!
Already incorporating so many new tools into my coaching practice and my own life. Loving it!

Do you have a holiday recipe that you love, and want help on how to make it just *a little bit* healthier? Or maybe something you love but just doesn't agree with your body, and you want to find a way to enjoy it with small tweaks? Post it here and let's see what we can improve!

Share something you did in 2023 that you are proud of! Let’s celebrate each other!

Lately, I’ve been confronted with a lot of limiting beliefs about myself and my own capacity for change and growth. These thoughts have forced me into a space of reflection, as I rehash just exactly what it is I want out of my own journey in this life, to live well and live fully.

Right now for me, health looks like taking a spontaneous pitstop on the way to the store to play at that magical Banyan tree with my 6 year old. It’s journaling and working through my own resistance to change, and keeping my weekly appointments with my therapist. It’s planning a girls night out during the busiest time of year because I miss my friends. It’s accepting imperfect and sometimes chaotic family mealtimes because I recognize it’s a season, and I’m thankful we are together. It’s gardening barefoot and making Christmas cookies and practicing mindful eating. It’s the voice of grace telling me I am enough in the wake of a wave of anxiety screaming at me to be more productive or prove myself.

I’m sharing these words I choose as my focus in my journey of health and wellness. I am human, I struggle, and I get up and keep going.

We all need a deep-seated reason to chase real and lasting health. What are yours?

Wishing you a beautiful and balanced holiday season!

Doing my weekly meal plan and I’m so curious…what is your FAVORITE family meal?

🎄 Unwrap a Healthier, Happier You this Christmas! 🎁📘
This holiday season, gift yourself or a loved one the power of transformation with Discover Deep Health. If you've been feeling weighed down by the demands of life and want a change, it's time to rediscover your vitality and embrace the joy of well-being! 🌿
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