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Cleanse/Reset Program Starting March 14th

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Improve your health with an integrated 21-day detoxification program offered by Total Wellness and the Center for Health and Healing.

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Awaken to Your Best-Self Coaching Program

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Want to Maximize your Health & Reach Your Highest Potential?
 Awaken to your Greatest Potential is a step-by-step coaching program leading you to confidence, fulfillment, and a natural ease and flow with life. During your sessions you will create the vision of who you want to become in all areas of your life and learn transformative processes and tools to help you get there. This package includes:
  • Mindset coaching to reduce fear and manifest your dreams
  • Identifying  and letting go of old stories and believes that are holding you back
  • Tools to recreate your story to what you want to create
  • Guided meditations and journeying for self-awareness
  • Reiki and gentle movement to transform your health and re-align your energy
  • And Much More!

Here is what clients are saying about Renee’s coaching program:

“I worked with Renee and her “Awaken to your Greatest Potential” coaching program and was very pleased with the results and the life practices and tools I established through the work. I was “stuck” after the sudden death of a family member, last fall. When Renee told me about her coaching, it seemed like a perfect way to focus on my sadness, my lack of purpose, and to help me develop some good life practices. And it was! Renee was very deliberate in the themes of each session. It wasn’t traditional talk therapy but had elements of sharing that were empowering, and tools to help me work through old limiting beliefs. I got out of my “stuckness” and am feeling much more capable and positive and loving to myself. I really appreciated Renee’s approach, her support and the program overall. Thank you, Renee!” C.P.

“I started working with Renee to help with my food issues and fibromyalgia and after feeling much better continued to work with Renee through her coaching program. Her intuition and knowledge helped me put behind old limiting believes which ultimately led me to leave a toxic relationship and pursue a more fulfilling career. I developed much greater self-confidence and an ability to love and nurture myself.  I am so grateful for Renee’s help, kindness, and compassionate handling of my difficult life situation.” S.B.

“Thank you so much for everything you’ve helped me with and taught me. I could not be on this journey to wellness without you. Thank you for your patience and kindness as well.You are an incrdible human. I am forever grateful!” – Sarah

Call Renee with questions or to set up a session at 914 760-7763. The program can be done in person or remote through zoom, an online video system.

Virtual Restorative Yoga October 3rd

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Restorative yoga is for anyone who would like to relax & renew. No prior yoga experience  is needed. You will be guided into restorative poses using props you have at home to make you comfortable in a completely supportive environment for total relaxation.

The restorative sequences will:

  • Help your spine and open tight hips, hamstrings & shoulders
  • Detoxify and strengthen your organs, and Improve focus & energy
  • Decease stress, anxiety, depression & pain
  • Enhance your body’s ability to heal itself
  • Bring balance to body, mind, & spirit
  • Help you de-stress and quiet your nervous system

In addition to the restorative sequences there will be

  • Pranayama breath work
  • Light stretching
  • Yoga Nidra practice – A guided deep relaxation to help you quiet your mind and melt away

Questions for Renee: (914) 763-9107

3-4:15 PM, $15, online via zoom

Call or text  1 (914) 760-7763 or email at [email protected] to reserve your spot and get the zoom link! Payment with Venmo or Zelle. Have your yoga mat or something else to lie down on, a couple of pillows, blanket and yoga blocks if you have them. Other classes are November 7, December 5th.

 

 

 

Face What You Need to Change

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This quote from James Baldwin really hit home for me. I have been having a few old health issues showing up recently. Whenever there is something challenging it is normal human behavior to try to ignore or hope it goes away. I did that for awhile, fully knowing that there was something deeper emotionally I had to look at. As a mind body practitioner, I truly believe that most physical problems also have a mind/emotional component. When we have a handle on the role the mind and emotions have on the body we can really go deeper into whatever is ailing us, and in many cases the problem will resolve.

I remembered a technique I learned in my Mindfulness Teacher Training class called dialoguing with a symptom or body part and decided to try it. The techniqe is simple. Take some breathes, relax completely and than connect to the part of you that needs support. Once you feel connected start dialoging asking questions such as “why are you there,” “what do you need to tell me,” “what do you need from me to feel better,” etc. After spending a few minutes practicing this technique I got a very strong story as to what the origin of the problem was and what I needed to do to feel better.

If you are struggling with an illness or a symptom of some sort and you have done the traditional medical approach and still not seeing any results, it may be time to look at something deeper. Healing is a complex process that usually needs time and multiple tools to help.

Feel free to contact me if you need help with this practice or any other mindfulness practices to get outside of your head and balance your body, mind and spirit.

 

 

Self-Care Strategies for the New Year

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Self-Care Strategies – I hope you find the list below helpful as you start the new year.

  1. Quiet Your Mind

Meditation is an incredible way to find balance and harmony in your mind and your body. When you commit to a daily meditation practice, you are inviting yourself to slow down, reconnect with your highest self, and set a daily intention for wholeness, balance, and well-being.

What to Listen for:

Anytime you notice tension, anxiety, or a sense that you are frazzled, stressed, or off-balance, take this a cue to slow down.

What Daily Self Care Looks Like:

  • When you recognize a lack of balance in the mind or body, take a moment to sit comfortably with your eyes closed and notice how your body feels, becoming aware of any tightness, stress, or tension. As you breath, send energy into the area of tension with the invitation to soften, ease, and heal.
  • Carve out time each day to meditate. It is as simple as that. Even if you only have five minutes a day, take that time to sit comfortably, close your eyes, and bring awareness to your breath.
  1. Get Your Zzzzz’s

A good night’s sleep is overwhelmingly underrated. Without this basic form of self-care, your body will have a much more difficult time releasing stress and resetting itself for the day ahead.

What to Listen for:

How do you feel when you wake up in the morning? Do you find it difficult to get out of bed? Are you tired throughout the day? Notice your energy levels, and take them as a clue for whether or not you are getting the restful sleep your body needs.

What Daily Self Care Looks Like:

  • Get between seven and nine hours of restful sleep each night.
  • Prepare your body for restful sleep with a healthy bedtime routine, including taking a hot bath, disconnecting from technology an hour before bedtime, and winding down with gentle yoga, journaling, reading, and soothing aromatherapy.
  1. Energize Your Body

Exercise provides the body and mind with energy, stimulation, and balance. Of course movement looks different for everyone, depending on physical abilities and limitations. Daily exercise can be as simple as incorporating more walks into your day-to-day life and gardening, or attending yoga, spin, or martial arts classes regularly.

What to Listen for:

Notice how still and how active you are in any given day, as well as your energy levels. If you notice that your energy is feeling stagnant, your digestion is imbalanced, and your motivation to move is low, it may be time to put some focus on strengthening and moving the body.

What Daily Self Care Looks Like:

  • Carve out 150 minutes a week of moderate aerobic activity (such as brisk walking) or 75 minutes of vigorous aerobic activity (such as jogging) per week.
  • Incorporate two days each week of strengthening exercises which work all the major muscle groups.
  • Find a yoga class that is suitable for your level and make it a habit.
  • Take the stairs instead of the elevator to squeeze in your exercise.
  • Take supplements for energy such as a good multi-vitamin mineral complex, extra B’s, D3, and a probiotic.
  1. Design a Colorful Diet

The famous saying “You are what you eat” rings true, therefore, it’s important to be mindful of everything you put in your body each and every day to best support your health.

What to Listen for:

Become aware of your cravings and eating habits. Educate yourself on where your food is coming from and notice how colorful your menu is each day.

What Daily Self Care Looks Like:

  • Eat the Rainbow: Include plenty of fruits and veggies in your diet to ensure your body is getting the right mix of nutrients every day. Eat 2/3 vegetables and 1/3 fruit to keep sugar intake down.
  • Stock up on Grains: Incorporate whole grains like quinoa, brown rice, and oats into your daily diet.
  • Choose Plant-Based Proteins: Such as nuts, legumes, pea and chia seed protein, and high protein grains like quinoa.
  • Avoid Processed Foods: Minimize sugars, red/processed meat, trans fats, and salt.
  1. Eat Mindfully

It’s not just what you eat, but how you eat that matters to your physical health. Just like we rush from event to event in life, we can run through our meals, causing our bodies to physically digest the hurry of the day, leading to overeating, digestive issues, and even malnutrition.

What to Listen for:

Tune into the inherent needs of your body and eat accordingly. Notice when you’re hungry, when you’re full, and what foods make you feel energized, anxious, heavy, and sluggish—and observe how your eating habits affect your mood and well-being.

What Daily Self Care Looks Like:

  • Eat only when you’re hungry.
  • Stop eating when you are full, trying your best to leave a quarter of your stomach empty to properly digest your meals.
  • Plan to eat in relaxed environments, away from technology, stressful conversations, and work.
  • Eat slowly, gratefully, and joyfully.

 

Reiki 2 Class – March 20th, 1-5

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Reiki 2 Class – March 20th, 1-5 PM,  30 minute break

This class will advance your intuitive knowledge and ability to heal yourself and others. The class will start with a review from Reiki 1 and delve deeper into the ancient art of Reiki including the following advanced techniques:

    • Learning and using Reiki symbols for physical, emotional, and spiritual healing
    • Distance healing to send Reiki to anyone anywhere in the world
    • Methods to clear old habits and muscle memories that don’t serve you
    • Chakra balancing techniques
    • Rooting to balance and protect yourself from negative energy and people
    • Hands on practice to help you solidify the teachings

Limited Space: Call 914 763-9107 to Register

Class investment: $250, includes all class materials, and attunement

What I learned from tropical storm Isaias

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Storms are hard. There is the fear of not knowing how bad it will be or how to prepare adequately. There is also fear watching the storm with the trees blowing in the wind and seeing branches coming down and hoping nothing will damage your house or property. I have had several trees come down in different storms and damage my house and deck. And then there is the aftermath of the storm in terms of cleaning up the debris, getting all of the trees that are down cut up and off the property and finally getting any lost power, internet and cable back up.

During Isaias, I was home watching the storm and went downstairs to where I felt it safest when the eye of the storm hit about 2 PM. I heard branches come down and later found two down trees on the property where I am renting, one making a nice sized hole in the gravel driveway. We lost power, cable and internet. I was incredibly lucky to have a partial generator which kept my refrigerator going, some lights on as well as microwave and toaster oven. I made 3 nights of prepared foods the night before the storm as a precautionary step. We had extra batteries for 3 lanterns and enough propane for the generator. I felt ready. We were lucky to get our power restored in 2 days. It took over 2 weeks however, to get our internet and cable back.

Here is what I learned from the experience:

  1. Having no cable TV was an inconvenience as I like relaxing with Netflix at night, but I enjoyed playing cards, doing cross word puzzles, reading, doing yoga stretches and drawing in my mandala coloring book. I also just closed my eyes and did nothing for just a few minutes which I seldom do which was very relaxing and helped me to sleep better.
  2. For the first week I stayed positive and upbeat, grateful that I had my power restored, had water, etc. I was fine without internet and used the offices at my town to catch up on email and do zoom yoga and nutrition appointments. They were genuinely nice in giving me the space and I was sure it was only for a few days.
  3. By the beginning of the second week frustration set in. I called Optimum many times and got no where with support and service. First, they refused to send anyone out insisting it was because of electricity outages around, even though we had no electric problems. Later, they sent out several people who were the wrong people and could not fix outside problems. I was on hold waiting to speak to a support person for at least an hour every time and most were from another country and far away from the problem. I felt anger creeping in and a sense of hopelessness and loss of control.
  4. Finally, I surrendered to the situation and gave up worrying about it and was resigned that it would be fixed when it was the right time. It was helpful that a good friend offered a spare room in her house for me to do all of my appointments so although it was inconvenient to run over there so much, I had a plan that was working.
  5. It felt good to relax about it and I realized that there were many others in the same situation, so I had empathy for them instead of worrying about my own situation. I also learned that a lot of my fear -based behavior was from conditioning that I had to get all my work done and not let down any of my clients by canceling appointments.
  6. I came to realize that losing internet and cable was worth the sacrifice so that the town and state senator could escalate the problem and that hopefully if we get a similar storm or worse there will be a better solution.
  7. The bottom line is we are all so dependent on technology these days that if it goes down, we are in trouble. I am hoping the experience will help the cable and utility companies to have a better emergency plan and that our local officials will take them to task with fines or whatever would help to fix the problem.
  8. For me, the bottom line is to be prepared, let go of what I cannot control and remain calm and at peace regardless of the storm. I am hoping we have all built resiliency from this experience that well help us to navigate future storms and other emergencies, as well as the rest of the this Covid experience.

I would love to hear what you have learned from the storm if it effected you and from Covid. My heart goes out to everyone in Louisiana and Tesas that have it much worse with Hurricane Laura.

 

Healthy Living Community

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Get support and have fun reaching your health goals!

Want to boost energy, balance your weight, and be part of a healthy living community?  It’s an opportunity to help you reach your goals, stay focused on your nutrition regimen, feel motivated, get your questions answered and increase your likelihood of success! It will also be fun and give you a sense of accomplishment.

This program is ongoing through 2020. It isa 3 week program designed to help you kick-start your health and well-being. You can join anytime during 2020. The group include a private facebook page and a weekly zoom check-in event. We will be focusing on eating better and creating healthy habits, with lots of tips and recipes to help you easily follow this program. To make it easy to stay on track, we also will be drinking one delicious all natural low glycemic plant based smoothie a day which is a great vehicle to boost your energy, get additional veggies into your diet, and build muscle and burn fat!

Join with a friend or spouse and double your fun as my group shares health tips, recipes, and easy ways to get moving toward a healthier routine. Especially now, when we’re all craving community, being part of a group with others who are striving to be healthier and positive may be just what you need to stay healthy during the holiday season. Register soon to get your healthy for the holidays video and recipe makeover guide.

For more information about the program, contact Renee at (914) 763-9107 or email [email protected]

 

Best Nutrients for Optimal Skin Protection

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Wanna nourish your skin from the inside out? Here are the nutrients I recommend and best dietary sources.

Vitamin A
Vitamin A can treat skin conditions including acne, eczema, psoriasis, cold sores, wounds, burns, and sunburn. DIETARY SOURCES: liver, egg yolks.
Zinc
Plays a role in immune function, protein synthesis, wound healing, DNA synthesis, and cell Division, has anti-inflammatory effects, and protects against UV radiation.
DIETARY SOURCES: red meat such as beef and lamb, and seafood such as oysters, scallops, and other shellfish are the highest animal sources of zinc. Plant foods such as pumpkin seeds and other nuts can also be high in zinc as well, but are less bioavailable.
Vitamin C
Plays a crucial role in the regulation of the structural protein collagen, which is necessary for the extracellular stability of the skin.Vitamin C contributes to better skin appearance and less skin wrinkling. May also help prevent and treat ultraviolet (UV)-induced photo-damage by acting as an antioxidant.
DIETARY SOURCES: bell peppers, guava, dark leafy greens, broccoli, brussels sprouts, kiwi, citrus fruits, strawberries, and parsley are high in vitamin C.
Omega-3 Fatty Acids
Helps regulate the bodies inflammation levels where too much can cause skin conditions such as acne, psoriasis, eczema, dermatitis and rosacea. Omega-3 fatty acids have been demonstrated to inhibit inflammation in the skin caused by UV radiation, and may even reduce the risk of skin cancer.
DIETARY SOURCES: Cold water fatty fish such as sardines, salmon, mackerel, tuna, anchovies, and black cod. Walnuts and flax seed.
Probiotics
Probiotics influence systemic inflammation, oxidative stress, glycemic control, which may have important implications in skin conditions such as acne, rosacea, atopic dermatitis, and psoriasis.
DIETARY SOURCES: fermented foods such as sauerkraut, kimchi, yogurt, and kefir in your regular diet.
Vitamin E
Acts as an Important protective factor on the skin’s surface. Vitamin E is a potent anti-inflammatory agent, defending the skin against free radicals, prevents inflammatory damage from sun exposure, helping to reduce the aging and skin cancer risk from excessive UV radiation.
DIETARY SOURCES: soybean, canola, corn, and other vegetable oils. Spinach, turnip greens, chard, sunflower seeds, almonds, bell peppers, asparagus, collards, kale, broccoli, and brussels sprouts. Olive oil contains a moderate amount of vitamin E as well.
Good news, these are similiar to my list for building a strong immunity!
So taking a good multi vitamin and mineral pack with enough A, C, E, and Zinc and a probiotic and fish oil will protect your skin and boost immunity too. For info on my favorite supplement pack, click here