West Coast Health Coach

Meet our Salem Cover MOM: Meghan Hess
Read her story in the latest edition of MOM Magazine Salem:
mommag.com/salem
mommag.com/post/meghan-hess

Fun activity to do with the kids! Make your own gummies! So easy!

You deserve to feel amazing Between school runs and endless laundry, your own goals can feel like a fantasy. And “me time” faces tough competition from snack-demanding

Want to feel like a polar bear on a treadmill? Ditch the cozy couch and embrace the chill! Cold weather workouts are like a shot of espresso for your soul (and body). That first breath of crisp air? Chef’s kiss. Suddenly, you’re awake, energized, and maybe slightly regretting wearing only leggings.
But seriously, the cold is your secret fitness weapon. It boosts your mood, sharpens your mind (no more brain fog!), and makes you feel like a Viking conquering the elements. Plus, you burn more calories just trying to stay warm – it’s like getting paid to shiver!
So, next time you’re thinking “Netflix and chill,” remember: “Frostbite and fitness” is way more hardcore (and probably more fun). Layer up, get out there, and feel the awesome power of a winter workout. You might even enjoy it... or at least have a good story to tell.

This is one of my secret weapons and a total game changer! Lupini beans are nutrient dense and provide a good source of protein and fiber which makes them filling and satisfying.

Watch this story by En-Core Fitness and Wellness on Instagram before it disappears. 258 Followers, 511 Following, 41 Posts

My home office set up! A standing desk and a walking are affordable and easy ways to go from a sedentary day to an active one!

**Happy Gut, Happy You!**

Let's be honest, good digestion is the unsung hero of feeling awesome. It's not just about *what* you eat, but *how* you eat it. Think of it like this: your gut is like a pet – you gotta treat it right! So, here's the lowdown on keeping your tummy happy:

**1. Chew Like You Mean It!**

Chew 20-30 times per bite. Put your fork down between bites.

**2. Fiber Up, Buttercup!**

Fiber is your gut's BFF! Soluble fiber (oats, apples, beans) keeps things moving smoothly. Insoluble fiber (whole grains, veggies) adds bulk. Mix up your veggies daily. Your gut loves a good surprise!

**3. Hydration Nation: Timing is Everything!**

Don't drink too much water with meals. It dilutes stomach acid. Instead, sip water throughout the day and hydrate 30 minutes before meals.

**4. "Am I Full Yet?" – The Mid-Meal Check-In**

Take a quick pause halfway through your meal. Take a breath and check in with your body. Are you still hungry? Is your stomach starting to feel full? This simple practice helps you tune into your body's signals and avoid overeating.

**5. Probiotics and Prebiotics: The Dynamic Duo!**

Not all probiotics are created equal. Fermented foods like sauerkraut, kimchi, and kefir are like a party in your gut, full of good bacteria. Prebiotics (asparagus, leeks, onions) are the fuel for that party! Feed the good guys and they'll take care of you.

**Small changes, big impact!** These tips are like little love notes to your gut. Treat it with kindness, and it'll reward you with happy digestion and a happier you!

**Happy Gut, Happy You!** Let's be honest, good digestion is the unsung hero of feeling awesome. It's not just about *what* you eat, but *how* you eat it. Think of it like this: your gut is like a pet – you gotta treat it right! So, here's the lowdown on keeping your tummy happy: **1. Chew Like You Mean It!** Chew 20-30 times per bite. Put your fork down between bites. **2. Fiber Up, Buttercup!** Fiber is your gut's BFF! Soluble fiber (oats, apples, beans) keeps things moving smoothly. Insoluble fiber (whole grains, veggies) adds bulk. Mix up your veggies daily. Your gut loves a good surprise! **3. Hydration Nation: Timing is Everything!** Don't drink too much water with meals. It dilutes stomach acid. Instead, sip water throughout the day and hydrate 30 minutes before meals. **4. "Am I Full Yet?" – The Mid-Meal Check-In** Take a quick pause halfway through your meal. Take a breath and check in with your body. Are you still hungry? Is your stomach starting to feel full? This simple practice helps you tune into your body's signals and avoid overeating. **5. Probiotics and Prebiotics: The Dynamic Duo!** Not all probiotics are created equal. Fermented foods like sauerkraut, kimchi, and kefir are like a party in your gut, full of good bacteria. Prebiotics (asparagus, leeks, onions) are the fuel for that party! Feed the good guys and they'll take care of you. **Small changes, big impact!** These tips are like little love notes to your gut. Treat it with kindness, and it'll reward you with happy digestion and a happier you!

My morning routine, planning out my day, letting the sun get in my eyeballs (when there is sun) and enjoying some green tea and mapping out my day/week. What’s your morning routine?

What is health coaching? How does it work? Check out this video from Wellcoaches!

"How Coaching Works" A four-minute animated movie that shows how the coaching process works.

Are you looking for help from a certified health and wellness coach with your health and wellness goals? Click the link below to book a discovery call with me!

Contact Me — West Coast Health & Wellness Contact me Please fill out the contact form with any questions you may have or to set up a complimentary discovery call!   Name * First Name Last Name Email * Subject * Message * Thank you!