Katy J Health and Wellness

We’ve all been there. Our routine is finally on rails. Maybe it’s easy or still challenging, but we’re doing the things that we committed to for our well-being on a regular basis. And then life happens. Whether it’s a planned or unexpected disruption, we get kicked out of our routines for a period of time. In this episode we talk about how to make a flexible plan to get back to your routines when the normal cadence of life resumes. Resources: Original Blog Post Reference to creating a health and wellness vision --- Support this podcast: https://podcasters.spotify.com/pod/show/katyjwellness/support

Up front listen to the audio recording of the blog post. Here's the description: Embarking on a process of change and growth you confront the old patterns that keep you stuck. That feeling of "stuckness" is the tension between who you were and who you are becoming. Old patterns were useful once or they wouldn't have emerged in the first place. But they may not be serving you now. To change these patterns requires revisiting and re-writing the stories that helped build them. In part 2 this week I tell you about my own process of re-writing an old story with an example from last week! Resources: Link to original blog post Link to schedule a free consultation call on re-writing your own stories --- Support this podcast: https://podcasters.spotify.com/pod/show/katyjwellness/support

On the experience of resistance to self-care and new habits. The how, the why, and the “what the hell do I do about it?” A simple 4 step process to make friends with resistance and keep your commitment to improving your well-being. Part 1: the blog read Part 2: how this work shows up in coaching Resources: Original blog post Article: Neuroplasticity and changing neural pathways Article: What is repression? Study: Consequences of emotion repression --- Support this podcast: https://podcasters.spotify.com/pod/show/katyjwellness/support

Do you feel that some key area of your life is out of balance and you’re  not happy with the current state of affairs? Maybe you've been thinking  about make a change for a while, but you haven't started yet. Or maybe  you are in the middle of a behavior change process and you’re nervous  about how to keep it going. Here's what you need to know about your stage of change... --- No 2 parts today, just one big ol' (but also, it's...only 10 minutes?) blog read with my editorialization mixed in. Enjoy! Resources: Original blog post (with infographic) Wiki-wiki-what?! Article on the transtheoretical model --- Support this podcast: https://podcasters.spotify.com/pod/show/katyjwellness/support

You’re ready to make a change, to put your plan to action. Your goal  aligns with your long-term health and wellness vision and you are energized to get started. Congratulations! This is a big deal and you’re  on your way. Before you jump into action, let’s make sure your underlying motivations are going to fuel you throughout the ups and  downs of the behavior change process. Part 1: blog read Part 2: how values driven motivations show up in my own practice Resources: Original blog post Free starter-pack: with core values worksheet, wellness wheel, and 7-day challenge for balance and ease 2016 Behavior Science and Psychology journal article on intrinsic and extrinsic motivation --- Support this podcast: https://podcasters.spotify.com/pod/show/katyjwellness/support

So you have a health and wellness goal in mind, and you’re ready to get started. Have you created your wellness vision yet? Here’s what that is  and why it matters for successful long-term behavior change. Links & Resources: Original blog post Link to starter pack with wellness wheel What is guided imagery? Headspace comprehensive article; Post with audio from guided imagery expert Leslie Davenport --- Support this podcast: https://podcasters.spotify.com/pod/show/katyjwellness/support

What is health and wellness coaching and is it right for me? Who can benefit from a holistic health and wellness coach? Part 1: audio recording of the blog post Part 2: how to think about picking a coach that's right for you, more on who I work with and the types of things we work on together. Resources mentioned in the blog: We Could All Use a Health Coach | NY Times The benefits of health and wellness coaching | Mayo Clinic Health coaching is effective. Should you try it? | Harvard Health Publishing Why you should get a health coach | Oprah.com --- Support this podcast: https://podcasters.spotify.com/pod/show/katyjwellness/support

I'm calling this a blogcast. Is it a real word? Not sure. Am I going to call it that anyway? Why yes I am. Give a listen to find out what the heck you'll be hearing here. --- Support this podcast: https://podcasters.spotify.com/pod/show/katyjwellness/support