Tiffany Szerszen Health Coach

We tend to gather more than we need. This week, get rid of at least three items in your house that you no longer use or need. If possible, try and donate or regift those items if they’re still of use; otherwise, throw them away. Purging your space will make you more open to more possibilities in the future.

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This week, choose one thing each day to focus your attention on as you do it. For example, wash your face and pay attention to the feeling of water on your skin. Or, buy yourself some nice chocolate and eat it as slowly as possible, enjoying each note and flavor that comes up.

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This week, practice putting a positive spin on things that get you down. Do this by focusing on a current hardship you’re facing, then listing off three positive outcomes associated with it. Repeat as necessary!

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Work out your mind and gain a sense of accomplishment by trying a word search, crossword puzzle, Sudoku, or another puzzle that can provide you with a sense of reward when you’ve completed it.

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Your body needs time to rest, and the 4-7-8 breathing pattern is an excellent way to help you achieve the sleep you need.

“Relaxing breath,” or the 4-7-8 technique, consists of taking a deep breath for 4 seconds, holding it for 7 seconds, and exhaling slowly for 8 seconds. Do this for a few rounds and you’ll find yourself feeling much more at ease!

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“SEX! Now that I have your attention… Please try to meditate at least 15 minutes, every day. You know it’s good for you.” – Marcelo Alves

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For children and adults, outdoor activity offers endless benefits that support your body no matter the time of year. Plants naturally release organic compounds called phytoncides which help to support immune function. In addition, sunlight helps excite T cells, which are an integral part of your immune system, and aid in fighting off infection.

Grab a loved one and go for a walk together, soaking in the many benefits of nature!

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No matter the season, our bodies need a significant amount of water to provide the care our systems need to thrive. When the weather is warmer during the Summer, it can be easier to find yourself reaching for a glass of water due to increased temperatures and humidity; however, it is just as important as the seasons shift toward Fall and Winter.

Start and end each day with a tall glass of water to trigger your mindset to increase your daily intake. There is no better self-care than staying hydrated no matter what time of year!

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Visualizing the positive habits you want to adopt is great, but it’s important to be strategic about your game plan too. More specifically, it’s important to plan for obstacles that might stand in your way and figure out how you’ll overcome them.

If you’re trying to get into the habit of getting to the gym after work, but you’re always tired after work, plan to switch to a morning workout, or change into your workout clothes at work and go straight to the gym instead of stopping at home first.

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Throughout the year, your immune system needs added support to ensure you get everything you need to prevent and fight infection. Vitamin supplements and vitamin-rich dietary options may help to decrease the duration and severity when symptoms start to show.

Your body does not store Zinc naturally, which makes it an excellent supplement to considering implementing into your routine. Zinc works to fight off illness, helps to build immunity, and allows your body to repair tissue. Red meat, shellfish, legumes, and seeds are great dietary sources that will help to increase your zinc intake in your diet!

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Nature offers a place of peace for many. Nature meditations help us focus our awareness on the experience of nature - sight, sound, touch, smell.Try something new in your meditative practice, such as a listening meditation.Simply find a place in nature and focus on the sounds around you. The practice can be done with eyes closed to help you focus solely on the sounds around you. Listen for birds singing or natural water running. Notice the sound the leaves make when a breeze passes through. The possibilities are endless!Being healthy doesn't have to be hard.

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The Ayurvedic Principles teach us that our relationship with food aids in the prevention of illnesses rather than remedying a response to disease after the fact. As our primary source of nutrients come from our food, what we eat throughout the year can play a pivotal role in your health and wellness.

In the colder months, dishes like soups and stews provide an internal sense of warming and comfort. Seasonal foods such as root vegetables are the perfect accompaniment for these dishes.

What are your favorite seasonal foods?



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We’ve all experienced fatigue from a lack of sleep, but could it be possible that it is causing you to get sick?

At rest, your immune system creates a protein called cytokines, which aid sleep. When your body fights infection, it increases cytokine production to help fight off whatever is causing you to get sick. Your body can fight to keep you feeling your best by getting proper sleep.

Rest up today for a better tomorrow, no matter the season!

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There’s no shame in rewarding yourself for a job well done! And building a positive reward feedback loop around exercise can be borderline brilliant. Here are a few ideas to spark some creativity:

- Walk to your favorite coffee shop to buy yourself a fancy coffee every once in a while.

- Only watch your favorite show or listen to your favorite podcast while you’re working out.

- If you’re meeting friends for a meal or drink, suggest somewhere within walking distance.

How do you incentivize yourself to move your body?

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No matter the season, there are many ways to get outside and enjoy nature! Seasonal activities like snowboarding and skiing in the winter or biking and hiking in the warmer months offer the ability to spend time in nature.

What is your favorite outdoor activity?

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If you’re feeling stressed or overwhelmed, your brain is probably cycling through the same pattern of negative thoughts that are causing you to feel so stressed out. Throw a wrench in that cycle by writing down whatever’s going through your mind so that the thoughts can finally be unraveled and brought to your full attention.

You don’t need to dedicate a whole journal to this. You can just scribble something on scrap paper. You can even throw it out afterward. There are no rules for journaling!

While this exercise might not FIX your issues and worries, it should undoubtedly help organize your thoughts and help you wrap your mind around them in a more helpful way.

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Seasonal affective disorder is a form of depression experienced during the winter months when we move less and spend more time indoors. There are standard practices you can work into your routine to keep your mind and body balanced and happy no matter the season.

Consider starting your morning with a stretching exercise such as yoga. Yoga improves blood circulation, which in turn improves energy and mental focus. If you are finding that you are feeling hopeless or your mood is impacting your ability to carry out everyday tasks, seek out professional mental health support.

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By improving your acceptance of self and the world around you through meditation, you will begin to have a more positive outlook on life.

New theories of cognitive therapy have been developed with acceptance as the main focus. Acceptance is taught through mindfulness which allows an awareness of the present moment without judgment.

Acceptance has been touted as a key to happiness since Buddhism was born!

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The shifting weather patterns can affect your immune system during seasonal transitions.

To boost your immunity, try adding oats to your regular meal plan. Oats are a great source of beta-glucans that help your body eliminate harmful organisms contributing to infection or disease.

Try meal-prepping overnight oats to make mornings easier and give your immune system that extra boost between seasons!

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Working out is great for our mental state, and so is socializing. Combine the two by gathering a friend or group of friends to do something fun that involves a little movement. Whether that’s a walk around the neighborhood, a weekend hike, or a fitness class capped with a trip to a local cafe, the options are endless!

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As we experience shifts in the weather, so do our body’s needs. Eating seasonal fruits and vegetables allows your body to gain the nutrients it needs according to what nature provides.

Produce contains the most nutrients during its growing season.

When shopping locally, you can shop for seasonal produce during its peak season. Some common examples are:

Winter: Grapefruit, Lemons, Kale, Radishes

Spring: Asparagus, Strawberries, Artichoke, Carrots

Summer: Zucchini, Broccoli, Watermelon, Cucumber

Fall: Apples, Pears, Butternut Squash, Sweet Potato

What are your favorite seasonal foods?

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Between summer break and winter holidays, we often get thrown from our routine, which affects our body’s ability to rest as it should. Small changes can help you maintain regularity in your sleep patterns so that you can move seamlessly from one season to the next.

- Swap the late-night snack for a glass of decaffeinated tea instead! Even a small meal before bed dramatically affects the body’s natural ability to rest. Try chamomile tea, which can help your body settle down and your mind relax.

- Soaking in natural light, especially in the midst of winter, is an excellent way for your body to feel the shift from day to night, allowing you to rest.

- A regular routine helps your body be in tune with circadian rhythm. Set a wake and rest time for yourself each day despite the season’s changing. This allows your body’s internal clock to work for you rather than against you.

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Studies reveal that meditation changes brain physiology, which naturally slows the aging process. Meditators have been found to have more brain cells in the form of gray matter. One study found that those who meditate also have longer telomeres, the caps on chromosomes indicative of biological age!

Long story short - meditation helps to preserve your youth!

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No matter the time of year, getting in touch with nature has been proven to support physical and mental health. A minimum of one hour spent outside can provide the following benefits:

- Sound sleep! There is no replacement for the power of the sun. Getting outdoors daily helps set your body’s internal clock, leaving you feeling rejuvenated during the day and restful at night.

- Better breathing! Indoor air pollution can significantly impact your respiratory function. Breathing fresh air helps improve your airflow and reduces your risk of respiratory concerns.

- Reduce your risk of depression! Natural light has been shown to reduce symptoms of depression, improve your overall mental well-being, and lower signs of fatigue.

What are your favorite outdoor activities?

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Make physical activity fun by trying something new! Maybe that means a yoga class, visiting a rock climbing wall, or trying a pole dancing class!

Check and see what’s going on in your local area. If there’s nothing for you to physically attend, try going on YouTube and learning a new dance routine. If all else fails, tap your little cousin to teach you the newest TikTok dance!

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With seasonal change comes the perfect opportunity for self-reflection. Like a well-oiled machine, a healthy mind aids your overall health and well-being.

Take time this season to prioritize self-care. Scheduling time for yourself during the day is an excellent way to put your mental needs first. Make time for activities for things you enjoy throughout your day, like unwinding with a good book or taking a leisurely walk to relax.

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As the seasons change, we must work to keep our immune systems in tip-top shape! Eating well-balanced meals is an excellent way to give your body the nutrients it needs to thrive. When you provide your body with vitamin-packed fruits and vegetables, your immune system will reap the rewards of nature’s bounty.

Citrus fruits are PACKED full of vitamin C, which supports white blood cell protection and helps fight off infection. Adding fruits like grapefruit, orange, lemon, and lime to your diet, as well as veggies like broccoli and leafy greens, will allow your body to get ahead of seasonal colds and leave you feeling your best!

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Disorganization makes us feel stressed. Even if you wouldn’t categorize yourself as a “clean freak,” it’s highly likely that you still enjoy being in a space that’s organized and uncluttered.

Take some time this week to organize a small part of your house. Maybe you’ll walk around your home and pick up water glasses and coffee mugs and wash them. Perhaps you’ll fold or hang up clothes that are laid on chairs, dressers, and the floor. While you’re at it, wipe down your kitchen counter and maybe do a few dishes.

These small things will add up, and you’ll start feeling better about yourself and your surroundings.

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As we move from one season to another, we can feel the change around us. Finding balance throughout this transition can help improve our mental and physical well-being.

I’d love to help you learn how to navigate through the seasons so you can feel your best! Share a comment below if you’d like to connect to discuss how you can reach your wellness potential through the seasons!