Life & Health Coaching Strategies For Health, Happiness, Purpose & Fulfillment

Dear Friend,

Right now is the best time to take care of yourself and the ones you love with powerful, life-enhancing, and mostly unknown powerful strategies for health, happiness, purpose & fulfillment!

Naturally Boosting Immunity & Decreasing Stress

Food

  • Fruit- Citrus, Berries (organic), Apples, Pears, Papaya, Mango

  • Vegetables- Red Peppers, Broccoli, Garlic, Spinach, Dandelion, Chard

  • Animal protein- Fermented Cheese (Feta, Pecorino), Grass Fed Beef, Wild Shrimp, Organic Chicken/Eggs

  • Fermented/Probiotic- Sauerkraut, Kimchi, Yogurt, Miso, Tempeh, Kombucha, Pickles, sourdough

  • Teas/Spices- Echinacea, Ginger, Turmeric, Mint, Mountain Tea, Citrus

  • Supplements- Multi-vitamin mineral, echinacea, astragalus, Vit C, Vit D, Manuka Honey, Ashwaghanda

  • Limit Alcohol, Caffeine, Simple Sugars, Processed Foods, Additives, Preservatives, Hormones, Antibiotics, GMO’s

Exercise

  • Cardio-Resistance Training Combo (Circuit) (Whole body training)

    • Squat, Lunge, Push, Pull, Diagonals

  • 3-5 x per week


  • 20 minute min

  • HR 60-70% max

  • Mindfulness/Be Present- No social media, text, email, news, or sabotaging thoughts

Stress- Acknowledging, addressing, reframing

  • Identify that you are feeling stressed. Many of my clients say they were doing great but suddenly they stopped exercising, or missed deadlines, or became disorganized, causing more stress. This is a pattern that leads to chronic stress and ultimately physical and mental illness. How do you stop the pattern? Pay attention to mood swings, feelings of fear, or the feeling that something is not quite right. These can be signs that you are stressed.

  • Label the emotions that you feel: anger, sadness, jealousy, inferiority. Recognizing these emotions decreases their power over you because you are logically analyzing what you are feeling.

  • Decide whether the emotion is appropriate to the situation. Are you really angry or are you hurt that someone didn’t return your call, making you question your confidence or competence? Getting to the real emotion and reason behind it can be a powerful insight into what’s really bothering you.

  • Plan one small action that can help solve the problem and turn the stress into excitement or anticipation; emotions that release “feel good” chemicals in the brain. What can you do right now that will make you feel better and provide a solution? Many of us don’t know what makes us happy. Make a list of five behaviors that make you happy right now. Examples are: exercising, talking it out, or seeking guidance from a mentor.

  • Take action immediately toward solving the problem. Make a phone call, plan a meeting to clear things up, do a search for solutions on the web, try a workout, or eat an energizing meal. Action distracts the mind from feeling negative emotions and focuses you on completing the new task.  This is especially true when the new task can lead to exciting results such as money, accomplishment, work/life balance.

  • Food

    • Organic, wild, grass-fed meat (grass fed beef, wild salmon, organic eggs) Tryptophan = serotonin

    • Tea, dark chocolate, fermented foods- sauerkraut, pickles, kimchi, sourdough bread

    • Whole fruit- organic berries, oranges, pineapple, mango

    • Greens dark green leafy vegetables, such as spinach, are a source of tryptophan,

    • Complex carbs- oats, beans (high fiber)

  • Exercise- Yoga

  • Breathing

  • Acupuncture

  • Meditation

  • Prayer/spirituality

  • Healthy relationships

  • Music

  • Massage

  • Tai Chi

  • Limit chronic news watching, social media scrolling, negative people/family,

Motivation

  • Vision- What do you want?

  • Purpose- Why do you want it?

  • Consistency- How can you stay focused

  • Accountability- Who will keep you honest?

  • Team- Who can help you?

Assemble Your Health Team

You don’t have to try to get healthy alone. Asking for help is a sign of willingness, not weakness. Please make certain the health experts you work with practice what they preach.

  • Functional Medicine Practitioner- This can be an MD, DO, Naturopath, Nurse Practitioner, Chiropractor

  • Physical Therapist

  • Chiropractor

  • Acupuncturist

  • Nutritionist

  • Herbalist

  • Massage Therapist

  • Psychotherapist

Other Resources

If you’re struggling, you’re not alone. Don’t give up. Try these resources

  • Find & talk with a therapist you trust

  • Consider a 12 step programs. ACA Adult Children Of Alcoholics and Dysfunctional Families can help

  • Find & talk with a mentor, coacjh, trusted friend who won’t judge, will listen, and may have experience with what you’re your struggling with.

Connect With Peter

Peter KofitsasComment