Be Intentional. Get Coached. Propel Forward.

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After months of studying, learning and preparation, I am excited to share my passion for coaching. Many of my friends have confided in me for advice, asking what I would do if I were in their shoes, or simply just seeking a different perspective to their challenges or roadblocks. Once I was asked, I would not hesitate to contribute and brainstorm other views or avenues of approaching a certain problem. I think that what sparked my friends’ interest in asking me for guidance and hearing what I had to say was that they would receive a positive alternative to their challenges. Many of my friends would be so grateful for my insights and what I was left with was:

“you always know what to say”. It was the spark I needed to dive into coaching and uplift others with different approaches, strategies, and intake in life. Practicing meditation for over 365 consecutive days has become part of my life and daily routine. It only made sense to earn a certification in Mindfulness Life Coaching. As a devoted runner, I am a certified USATF Level 1 Coach and I am currently pursuing a VDOT Distance Running Coach certification. I am also looking forward to becoming a certified NASM Personal Fitness Trainer in the next couple of months.

Below is a list of coaching services I am happy to offer and assist you in reaching your goals with mindfulness and strategy in mind.

Accountability Coaching

Who could not use extra help to cheer us on when we need it the most?

I am here to help you to get that goal off of your wish list while implementing healthy habits step by step with mindfulness in mind. Learning to enjoy the process creates a flow for a healthy mindset towards any goals you wish to accomplish. Having a coach to track your progress and motivate you to the next step, is a powerful accountability tool.

Mindfulness Wellness Coaching

The purpose of Mindfulness Wellness Coaching with a sports-applied mindset and strategies is to facilitate focus on the task at hand that will lead to setting clear intentions to reach your envisioned goals. It is important to know and understand your WHY to create an experience that allows optimal physical and mental well-being in the process of developing healthy habits and actions. Otherwise, it feels like doing another “chore”. Our services may address specific personal projects, life balance, developing physical activity routine, healthy eating, or general situations you wish to improve in your life. Mindfulness Wellness Coaching utilizes personal strategic planning, values clarification, brainstorming, motivational coaching, accountability, and other coaching and techniques.

Run Coaching

I’m excited to take my passion for running and over 10 years of continuous learning about this sport by sharing these experiences through coaching! My goal is to provide each athlete with a unique training plan focusing on strength and adaptability while applying specific strategies with a holistic approach. The first step to incorporate intentional running into your lifestyle is to know and understand your WHY. The second step to improve your chances of sticking to fitness or a running routine to reach that finish line is to hire a run coach.

The athlete must know their WHY. The athlete and the coach must understand the value of communication for progress to take place. It is also important that the run coach can empathize and relate to the athlete’s running journey, seasonal fitness, and life challenges. It takes time and a lot of hard work to conquer the distance and the finishing aimed time. A training plan is not a one-size-fits-all, and a mindful run coach will work and design a training plan valuing periodization (12 weeks of foundation building) specifically for the athlete’s current fitness, goals, and needs to best succeed while implementing a holistic approach. Let’s push the limits a mile at a time. Run with Intention.

I know this is only the beginning of a prosperous and gratifying journey as a Run & Mindfulness Life Coach. I look forward to providing a variety of services in the areas of Health & Nutrition and Neuro-Linguistic practitioners.

Live with intention,

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  Run & Mindfulness Life Coach

Celia 
Certified Mindfulness Life Coach
Certified USATF Level 1 Coach
VDOT Distance Running Coach & NASM Personal Fitness Trainer coming soon!

Cultivating Wellness – 6 Steps to Staying Balanced

“If you neglect to recharge a battery, it dies. And if you run full speed ahead without stopping for water, you lose momentum to finish the race.”

– Oprah Winfrey

How often do we take time to recharge our energy? Do we cultivate wellness? Or do we keep pushing through until something breaks?

We are trained to produce at all cost. It does not stop until we can no longer keep going, but that is not how we are suppose to take care of the body. It deserves self-care, love, appreciation, and respect for all that it does. After all, our human body is our temple. There is no replacement and we should not take it for granted.

As we continue to navigate this journey through a global pandemic, possible career changes, and impacts on our health, we may find ourselves feeling physically exhausted and mentally drained. Stress impacts our bodies in all facets: physical, mental and, spiritual. But to defeat stress, we must stay optimistic. We can do that by focusing on what we CAN control and letting go of what we cannot.

• Get a Hold on Stress – acknowledging stress and taking charge of it are the first step. Incorporate stress reduction methods including deep breathing, sleep, meditation, mindfulness and aromatherapy can help relieve anxiety and stress. If stress is so severe, seeking help from a qualified health care professional is always a great idea.

• Exercise – aerobic exercise helps improve blood flow and moves oxygen throughout the body. Set aside 30 minutes a day to practice some form of exercise. It can be a walk, running, a bike ride, yoga or stretching. Exercise has a positive impact on physical and mental health.

• Boost Immunity – the best way to keep the immune system strong is with nourishing foods. Nourishing foods are real foods. They’re traditionally prepared, whole, minimally processed foods, and free from food additives or artificial preservatives. Opt for clean protein, healthy fats, greens, fruits and whole grains. Also avoid skipping meals to maintain a more sustainable energy level throughout the day.

• Create Healthy Habits – letting go of what no longer works is a great way to find and regain wellness and cultivate balance. It takes time, practice and discipline to stay focused and dedicated when replacing a unhealthy habit with good ones. For example, if the new habit is to go on a 30-minute walk after a long day of work instead of settling down for some Netfilx time, write down this action in your daily planner and put a checkmark when it is completed. Look forward to the ‘feel good’ as a result from taking a walk. If help is needed for creating new healthy habits and keeping you motivated, an Accountability Coach can be a great resource to help you navigate in the practice of healthy habits.

• Schedule a Massage – researches have shown that massage therapy promotes relaxation (release of endorphins – the brain chemicals that produce feelings of well-being), improves circulation (loosening muscles and tendons, reduced fatigue and pain management), improves flexibility (stretching and massaging the muscles helps the body achieve its full range of motion) – are some of the many benefits of massage.

• Practice Gratitude – look for the positive and what we already have. Express gratitude to those in your life who help make it good despite uncertainty. Doing so helps you and helps the person you express it to while keeping a positive and calm perspective. Is the glass half-full or half-empty? Well, I am grateful to have a glass! Practicing positive thinking and gratitude shifts the perspective to a healthy and grateful mindset.

Remember that one cannot pour from an empty cup. One’s self-care and health come first so that one can be helpful to others.

Cheers to self-care, wellness and balance!

Celia
Certified Mindfulness Life Coach
Certified USATF Lv1 Coach