Author Archive for Monika

What I Learned Being a Caregiver

10/27/25 Monika Comments (0)

On the eve of my husband’s birthday, I felt it was the perfect moment to share this with you – a reflection on love, caregiving, and the lessons I learned…

Caregiving changes you. It tests your strength, patience, and heart in ways you could never imagine. In this deeply personal reflection, I share what I learned from caring for my husband through years of illness – the love that sustained us, the trauma that followed, and the lessons that continue to shape my healing journey today.

A Journey of Love, Loss, and Strength

This article is different from others I’ve written. It comes straight from the heart—not that my other work hasn’t—but this one comes from lived experience: the experience of being a caregiver and watching someone you love suffer right before your eyes, every day. It’s one of the hardest things anyone can go through – and even harder to forget.

“Years of challenge taught me what I was truly made of.”

The trauma of 24-hour caregiving of being constantly on alert, of not knowing if my husband would still be alive when I came down the stairs each morning—that kind of stress leaves a mark. It took me years to begin feeling calmer and less triggered inside.

It’s now been three and a half years since I lost him, and only recently have I been able to walk into a hospital again without panic. I suffered from post–caregiver PTSD (PCPTSD) – a form of caregiver trauma many people experience but few talk about. Soldiers in war zones know what they’re facing. But when your “war zone” is your living room, and your loved one is the patient, PTSD feels like something you shouldn’t have. Yet it’s very real.

What helped me most was the support of friends, family, and community. It truly took a village to keep things going. Over the years, countless caregivers, nurses, and allied health professionals came through our home – it often felt like a full-scale operation.

“I used to say I was the CEO of a hospital at home.”

The Complex Role of Caregiving

Have you ever cared for a loved one—or are you doing so now? It’s one of the most complex, emotional experiences you can have. I cared for my husband for seven years as his health slowly declined. There were countless hospital visits – many to the ER, and many admissions lasting one to three weeks at a time.

I noticed something surprising: the sicker he became, the more health benefits, programs, and supports became available. It was especially evident in 2020, when the world shut down. I remember saying more than once, “Welcome to my world.” I had already been living that reality for years – unable to make plans, facing constant health concerns, living with unpredictability, and navigating the medical and insurance systems daily.

This is the unseen side of caregiver burnout – the exhaustion that builds when you give everything you have, day after day, to someone you love.

Feeding the Body and the Soul

Nutrition was another challenge. I had to manage a kidney-friendly, dialysis-approved diet that later became a puréed diet during his final years. Even with Meals on Wheels delivering food, I was constantly supplementing for extra protein and calories as he continued losing weight. But caregiving isn’t just about feeding the body – it’s about feeding your own soul too.

How to Care for Yourself While Caring for Another

Caregiving takes grit, determination, and an open heart.
Not everyone can do it – and that’s okay. If you can’t, or couldn’t, there’s no need for guilt. Therapy helps. Friends and family help. Laughter helps. And above all, love pulls you through.

In my husband’s final days, doctors often marveled at how he kept bouncing back from the brink. My answer was simple: Vitamin L.

“Vitamin L” or Vitamin Love – is the most powerful supplement of all.

It’s made of devotion, focus, and unwavering commitment – to your loved one, to yourself, and to life itself. I know without a doubt that love kept my husband alive far longer than expected. And I would do it all again.

Through it all, love was present – not always, but often enough, and with the right people at the right times. Love has the power to heal. Even though my husband didn’t survive, he was deeply loved and cared for to the very end. Our final Christmas together in 2021 was bittersweet – filled with sadness, yes, but also deep joy and profound insight.

If You’re Caring for Someone Now

If you’re in the middle of caregiving, please know help is available. Ask for it. There are organizations, family members, friends, and compassionate professionals ready to assist. You’ll form relationships with doctors, nurses, and staff – lean on them.

Ask questions. Ask for resources. Don’t try to do everything alone. The more help you accept, the stronger you’ll be – for both your loved one and yourself. Take breaks. A break might be as simple as closing the door for an hour, meditating, or watching a funny movie. Eat nourishing foods. Get as much rest as you can.

Take your own doctor appointments seriously. Have lunch with friends. Enroll in an online course. Go for walks. Do something – anything – that helps you feel human again.

“You don’t have to be a hero. You already are one.”

Let go of the idea that you can or should do it all yourself. You can’t—and you shouldn’t. You deserve care, too.

Honor Your Emotions

Perhaps most importantly, honor your emotions – all of them.The good, the bad, and the messy.

They’re all valid, and they’re all teachers. Anger doesn’t make you ungrateful; sadness doesn’t make you weak. Allow your feelings to surface, acknowledge them, and let them guide you toward understanding or release. Grief healing takes time – and being gentle with yourself can help ease the way forward.

Caregiving is rarely a gentle journey. But being gentle – with yourself and your loved one – makes the road a little easier.

Five Key Takeaways

  1. Ask for help early and often. You can’t and shouldn’t do this alone.

  2. Take care of your own health. Eat well, rest deeply, and stay connected.

  3. Find your “Vitamin L.” Love fuels both the caregiver and the cared-for.

  4. Honor all emotions. Every feeling you have is valid and human.

  5. Stay connected to support. Community, laughter, and compassion make everything more bearable.

If this story resonates with you, if you’re feeling depleted, lost, or simply ready to feel like yourself again, I offer personalized caregiver coaching. Together, we’ll create space for your healing, restore balance, and help you rediscover your strength and peace.

Learn more about my Caregiver Renewal Program

If you’d like support or guidance on your caregiving journey, I offer private caregiver coaching support to help you restore balance, peace, and self-care.

Schedule a support call here
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Categories : Self Improvement, Wellness

Personalized Care—Just for You

10/15/25 Monika Comments (0)

Because your body, your stress, and your life are uniquely yours.

If there’s one thing, I’ve learned in decades of working with clients, it’s this: there is no one-size-fits-all approach to health.

Personalized care means care designed just for you – your history, your habits, your goals, and even your temperament. When you work with me, the process is high-touch, intuitive, and compassionate. Together, we change behavior gently but effectively.

As the Beatles once sang, “With a little help from my friends,” – we all need that help. We need to feel supported, but more than that, we need to know we are supported. Those two things may sound similar, but they’re not. Feeling supported and being supported are two nuanced parts of the same coin.

Stress can show up in many ways: loneliness, anxiety, lethargy, feeling unproductive, or overwhelmed. It’s not always about pressure. It’s about life.

And one truth we often forget is that life doesn’t come without suffering. The sooner we accept that, the less we suffer.

It may sound like a radical concept but think about it. So much of what we do is an attempt to avoid or deny the simple fact that being human includes discomfort. Positive thinking and good habits are essential – but they don’t erase the reality that we sometimes hurt, struggle, and grieve.

Suffering, in its simplest form, is what happens when we don’t have what we want—or when we lose something or someone we love. There’s no point in our lives when we’re entirely free from it. What matters is how we move through it, with awareness and grace.

Why I Focus on Lifestyle, Not Diets

When I wrote my book Skinny Jeans Lifestyle, I didn’t call it The Skinny Jeans Diet for a reason. A lifestyle recognizes that every part of your life—your relationships, work, sleep, movement, emotions, and yes, your food—shapes your health.

Your ability to handle stress, to dream, to feel grounded and vibrant—these are all connected.

What Makes Personalized Lifestyle Medicine So Powerful

Everyone experiences stress and imbalance, but how they show up for you is completely unique.

Let’s look at three examples:

  1. The Energetic Eater – Eats clean, exercises regularly, but still feels tired or stuck.

  2. The Balanced Sleeper – Sleeps well and walks daily but struggles with poor food choices.

  3. The Restrictive Faster – Eats one large meal a day, sleeps well, and feels calm – but is taxing the body in subtle ways.

Each of these people needs a different approach. Personalized Lifestyle Medicine meets you exactly where you are.

When I work with someone, we begin with the basics, then modify and refine as we go. We address not only what you eat or how you move, but how you think, react, and live.

Your background, family history, cultural influences, emotions – all of it matters. And as your life evolves, your plan evolves too.

That’s what I mean by personalized.

Your Life Should Fit Your Program—Not the Other Way Around

If you want to fit into your “skinny jeans,” you also have to fit into your life. Any system for change has to work with your reality, not against it. That’s where guidance helps.

You may not always see what you need to see – but that’s what I’m here for. To guide, to observe, and to help you uncover what works for you.

 

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Categories : Uncategorized

Are You Keeping Track?

10/01/25 Monika Comments (0)

There’s been a lot of excitement — and also confusion — about wearables lately. I’ve had more and more clients asking me: Do I really need one? Will it help me live longer and healthier, or is it just the latest fad?

It’s a fair question. Between flashy advertising, friends recommending their favorite gadgets, and the sheer number of choices on the market, it can feel overwhelming. Cost is another factor. While a continuous glucose monitor (CGM) may be covered by insurance if you’re diabetic, for many people it’s an out-of-pocket expense.

So, what are the benefits of investing in wearables?

  • They can provide valuable insights into how your body responds to food, movement, stress, and sleep.

  • They can highlight patterns you may not notice on your own.

  • Used well, they can become a tool for self-awareness and better decision-making.

The flip side is that some people become obsessive about the numbers, which can actually create more stress rather than less. That’s why I always emphasize balance: a wearable is best used as a tool, not the ultimate authority on your health.

I’m all for learning what makes you tick. Wearables can be one way to do that — but so can listening to your body, paying attention to your diet, moving regularly, and, perhaps most profoundly, getting good-quality sleep.

Quick Comparison of Popular Wearables

Oura Ring – Best for sleep tracking, recovery insights, and stress balance. Small, discreet, but no screen.

Whoop Band – Best for athletes and performance-driven individuals. Excellent Heart Rate Variability or HRV and recovery tracking, but requires a subscription.

Garmin – Best for active outdoor enthusiasts. Strong fitness, GPS, and stress tracking features. Wide range of models and price points.

Apple Watch – Best all-rounder. Combines stress and HRV data with everyday use (calls, apps, notifications). Great if you want one device to do it all.

Continuous Glucose Monitor (CGM) – Best for blood sugar awareness. Offers real-time glucose feedback. More medical in nature, can be eye-opening but may feel intense for some.

My Takeaway

If you’re health-conscious and longevity-minded, wearables can offer powerful insights — but they’re not the only way to know yourself. The most important step is finding the right mix of tools and practices that help you stay in tune with your body.

Next Steps

If you’re curious about trying one of these tools, or you’re not sure which might fit best with your lifestyle, I’d be happy to explore it with you. Just reach out whenever you’re ready — no rush. Sometimes the best next step is simply a conversation.

Let’s Map Out Your Next Step – Book Now!
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Categories : Self Improvement, Wellness

Are You Armed For Who YOU Are Today?

09/17/25 Monika Comments (0)

When Did This Happen?

Let’s be honest: at a certain age, many of us start looking at our arms and wondering, what happened? Once trim and toned, now… softer, fuller, less recognizable.

Not long ago, I was in the fitting room at my local outlet mall when I caught sight of my bare arms in the mirror. I didn’t recognize them. When did this happen—and why is it still changing?

I first noticed it about ten years ago. Me—someone who has been active and athletic all my life—suddenly facing arms that didn’t match the picture in my head. I’ve tried weights, different lifting techniques, and endless effort, but the truth is: my arms are no longer what they once were.

Beyond the Mirror

If this sounds like you, too you’re probably wondering what can be done.  Stand there criticizing yourself? Or learn to embrace who you are now?

At some point, acceptance becomes the healthier choice. Your arms, and your whole self, carries far more than muscle tone—they carry your life story. The happy, the sad, the magical, the tragic. Each trial you’ve faced, each victory you’ve earned, has shaped you into the women you are today.

Pause for a moment and reflect: over the past 7, 10, or 15 years, what challenges have you overcome that you never thought you could? That reflection is not only grounding—it’s an act of wisdom, appreciation, and love.

The Power of Kindness

My husband often told me, “Be kind to yourself.” Such simple words, but truly powerful medicine.

Kindness isn’t just about diet, exercise, or sleep. It’s about the inner voice that either lifts us up or tears us down. When we choose kindness within, it radiates outward, touching others. And in a world that sorely needs it, your kindness can be a healing force.

Three Gentle Practices

Here are three simple ways to practice self-kindness this week:

  1. Rest & Repeat – Don’t underestimate the power of pauses. Rest during the day and at night. Replenish your body so you can rise strong.

  2. Eat to Nourish – Choose foods that bring clarity, lightness, and energy. This isn’t about restriction—it’s about fueling your best self.

  3. Move Your Body – Walk, dance, stretch, declutter. Movement doesn’t need to be punishing. It’s about engaging your body, mind, and spirit in life.

 

Arms as a Metaphor

Our arms can be more than a reflection of aging. They can be a metaphor for how we live.

“You can clutch the past so tightly to your chest that it leaves your arms too full to embrace the present.” — Jan Glidewell

Let your arms remind you not just of what has changed, but of all you’ve carried, endured, and overcome. They can also remind you to open up to what is here now, and to what is still to come.

Standing Arm in Arm

As you move through your week, trust that you can take steps toward loving your whole self—yes, even your arms.

Let’s stand arm in arm together, embracing health, resilience, and joy. Walk each day with dignity, release what no longer serves you, and live well in ways that support a strong, beautiful future.

 

 

 

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Categories : Self Improvement, Wellness, Youthful

Unlock Your Health Through Nature’s Wisdom & Color

09/05/25 Monika Comments (0)

We are naturally drawn to color. Think of a vibrant plate of orange carrots, deep-green kale, blueberries, or red peppers — our bodies instinctively recognize these as nourishing. That’s no accident. The natural colors of foods come from polyphenols and phytochemicals, which are powerful compounds that protect plants — and when we eat them, they protect us too.

But here’s the challenge: in today’s food culture, these natural colors are often stripped away. Processed foods replace them with artificial dyes and additives, tricking our brains into thinking we’re eating something vibrant, when in reality, we’re missing out on the compounds that fuel vitality.

Why Color Matters

 

Each color in food brings unique health benefits.

  • Reds & Oranges (tomatoes, carrots, squash) support immune health and vision.

  • Greens (broccoli, spinach, kale) provide detox support and help regulate hormones.

  • Blues & Purples (blueberries, eggplant, purple cabbage) protect against aging and cognitive decline.

  • Yellows (peppers, lemons, corn) strengthen skin and cellular repair.

When you eat a variety of these natural colors, you’re not just filling your plate — you’re feeding your genes the signals they need to produce health.

 

Food, Immunity, and Aging

Research shows that what we eat directly influences the rate at which our immune system ages. Scientists call this process immunosenescence — or “inflammaging.” If we lack protective nutrients and phytochemicals, our immune system can age faster than our actual years. That’s why some people in their 60s or 70s can seem far younger biologically, while others feel much older.

Medications like GLP-1 agonists (Ozempic, Wegovy, etc.) are making headlines for their role in weight and metabolic health. Interestingly, these drugs also affect the immune system by influencing fat cells, the gut, and even the brain. But diet can do this too — without the side effects. An anti-inflammatory diet, especially one focused on food elimination and reintroduction, can reset the immune system and dramatically reduce inflammation.

In other words, food as medicine is real. And it’s available to all of us.

A Few Practical Tips

  • Let vegetables be your best friends. Fruits are wonderful too, but because of their higher sugar content, keep them moderate. One or two servings of fruit a day is plenty — more vegetables is better.

  • If you’re dealing with yeast overgrowth or candida, cut fruit back further until balance is restored.

  • Think in color. Ask yourself daily: Did I eat red, green, yellow, purple today? Aim for a rainbow across the week.

  • Personalize it. Your needs may change depending on blood sugar, gut health, or immune status — this is where personalized nutrition shines.

Why Prevention Matters

It’s tempting to wait until we feel sick before changing habits. But the truth is, the body is designed to heal when we give it the right tools. Proactive care is always easier — and more effective — than repair after disease has set in.

I’ve always said: our bodies are healing miracles. Everything is connected — gut, fat cells, brain, immune system. Feed your body what it truly needs, and it knows what to do.

Why Disease Rates Are Rising — Even in the Young

Chronic illness is showing up earlier than ever before. Some root causes:

  • Processed foods replacing whole foods

  • Sedentary lifestyles

  • Environmental toxins

  • High stress

  • Poor sleep

  • Weaker social connections

  • Lack of purpose and meaning

The good news? Each of these can be changed. Awareness is the first step. With the right guidance, supportive community, and consistent action, you can shift your health trajectory — at any age.

The Takeaway

Food isn’t just fuel. It’s information for your genes, your immune system, and your future health. Eating the colors of food is one of the simplest yet most powerful ways to live with vitality, slow aging, and prevent disease.

So next time you fill your plate, ask: Am I feeding my body the wisdom of nature?

Because the truth is, real health care isn’t disease management. It’s nourishment, connection, and balance — where medicine meets wellness.

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Categories : Uncategorized

Dance Into Your Next Step Now!

08/21/25 Monika Comments (0)

One of my clients, a lifelong dancer who loved tango and other styles, was feeling stuck in her health program. She saw her action steps as a list of “have-tos” — heavy, overwhelming, and joyless.

So, I suggested a reframe: What if each thing you do is a dance step instead of a chore?

She instantly lit up. Thinking of it as dance made it feel lighter, more doable — and even fun.

Because that’s how progress really happens — one step, then another. Sometimes it’s one back, two forward. Sometimes it’s a cha-cha, a waltz, or hip hop. Your rhythm might change, but you’re still moving.

Here are 3 dance steps (yes, I mean steps!) to help you keep your rhythm in daily life:

1) Don’t Look Back — Look Forward

Stop comparing yourself — not just to others, but even to your younger self. That’s a no-win game. Instead, focus on where you want to go: in a year, five years, or even ten. Vision creates direction, and direction opens opportunity. Ask yourself: What’s the next small step that will take me closer to that vision? Then take it — today.

2) Consistency Counts

One of my clients was diagnosed with osteoporosis and wanted a natural way forward. She began walking 30 minutes, five days a week — then gradually built up to 50 minutes. Two years later, her bone density improved enough to move from osteoporosis to osteopenia. Progress came not from perfection, but from showing up day after day.

3) No Perfect People Allowed

That’s the motto at the church I’ve attended for 12 years, and I love it. Perfection isn’t the goal — awareness is. The more you know and accept yourself, the lighter life feels. Criticism drops away. Anxiety softens. Relationships improve. When you let go of “perfect,” you make space for growth — and joy.

Your Dance, Your Pace

As a holistic health provider, I see Western medicine as a valuable tool, but not your destiny. You have the power to guide your health — and in doing so, you may inspire others in your life to take steps of their own.

So, whether you’re moving to the beat of a cha-cha, a slow waltz, or a freestyle all your own… keep dancing. Your rhythm is your success. 

✨ Ready for Your Next Dance Step?

Health isn’t about leaping to the finish line — it’s about finding the rhythm that works for you.
If you’re ready to create a plan that matches your pace, supports your goals, and helps you feel strong, balanced, and energized… let’s talk.

📅 Book your complimentary “Next Step” call today, and let’s find the moves that keep you in motion — for life.
👉 818-991-4560 or email me at: monika@coachingforhealth.com

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Categories : Wellness, Youthful

Protein: How Much Is Really Enough? (And Why It Matters More Than You Think)

08/13/25 Monika Comments (0)

There’s been a lot of noise about protein lately.

Powders. Bars. Shakes. Claims that you need massive amounts to build muscle or lose weight. And while some of these may have their place—especially for those with restricted diets—there’s a growing disconnect between what’s hyped and what your body actually needs.

So let’s clear the clutter and bring it back to your real-life body.

First: Why Protein Matters

Protein isn’t just about building muscle (though it helps with that too). It plays a critical role in:

  • Balancing blood sugar

  • Repairing tissues

  • Supporting your immune system

  • Preserving muscle mass as you age

It’s one of the three key macronutrients (along with carbohydrates and fat), and getting the right amount—not too little, not too much—is essential for sustained health and energy.

So… How Much Is Enough?

In my Skinny Jeans Weight Loss Program, I typically recommend:

  • Women: 6–8 ounces of protein per day

  • Men: 8–10 ounces per day

And no, that’s not all at once or from a blender bottle. It’s from real food—eggs, fish, chicken, dairy, legumes, nuts, and more—distributed throughout the day: breakfast, lunch, and dinner.

The key is to spread it out. Your body can only absorb and utilize so much at one time. You don’t want to overload your system any more than you want to starve it.

Supplements: When to Use Them

While I’m not anti-powder, I use supplements strategically, especially for clients who are:

  • Vegan or vegetarian

  • In perimenopause or post menopause

  • Showing low or borderline blood protein levels
    In these cases, I may recommend a special supplement like Perfect Amino* or digestive enzyme support to aid absorption. Because let’s not forget—your ability to digest protein matters just as much as the amount you consume.

 

A Word on Excess

I’ll never forget driving into Las Vegas years ago and seeing a billboard advertising a 48-ounce steak. I was honestly stunned—and saddened.

Somehow, we’ve lost the sacred connection between nourishment and nature. Respecting food means honoring what your body needs and respecting the animals and plants that provide it. More isn’t better. It’s just more.

Functional Eating > Food Trends

When I work with clients, we focus on functional eating—nutrition that fits your life, your body, your age, your goals.

That means:

  • Considering stress, sleep, digestion, and hormones
  • Making food choices that feel doable and satisfying
  • Tuning in, not just following food fads or influencer advice

You deserve better than hype. You deserve a customized approach—and that’s what I offer.

Bottom Line:

Protein doesn’t have to be complicated.
But the best way to know what’s right for you? Work with someone who can help you tune out the noise and tune into your body.

If this topic brought up questions—or if there’s something else, you’d like me to dive into—I’d love to hear from you.

Just hit reply and let me know. I’m always here to offer insight, guidance, and a compassionate next step.

With warmth and wellness,

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Categories : Diet, Wellness

The Shoes That Made Me Ask: Who am I now?

08/13/25 Monika Comments (0)

I bought a pair of shoes… thinking I’d grow into the version of myself they represented.

Maybe you’ve done something similar—bought an outfit, made a plan, or signed up for something that felt just out of reach, hoping it would nudge you closer to the life you imagined.

For me, those shoes represented a return to who I was before. Before COVID. Before caregiving. Before my husband passed. Before I ran a hospital at home. Before my life transformed.

They were business shoes—for a woman who wore tailored jackets, walked into conferences, ran in-person sessions, and attended events with ease. But the life I had now was quieter. More inward. Still strong, but reshaped.

And I found myself asking:
Who am I now?
Do I fit this life? Or does this life fit me?

Maybe you’ve had your own moment like this. Life throws you something unexpected—loss, transition, aging, menopause, caregiving, retirement—and suddenly your identity doesn’t feel like it used to. And honestly? You’ve changed. And that’s not a bad thing.

So… Who Are You Becoming?
We don’t stay the same. Ten years ago, five years ago—even last year—we were different. And that’s the beautiful truth about life. We grow. We adapt. We soften in places and strengthen in others.

But at the heart of it, there are still a few things that matter deeply:

  • Our health
  • Our relationships
  • Our contribution
  • Our sense of fulfillment

So as summer unfolds, I invite you to reflect—not with judgment, but with curiosity.
What rhythms serve you now? What are you ready to release? What can support you in feeling more aligned today?

Here are 3 gentle practices that I recommend (and use myself) to reconnect with that ever-evolving version of YOU:

 

Key #1: Reflect with Gratitude

Each night before bed, name three things that made you feel proud, grateful, or peaceful.
Maybe it’s something you accomplished, someone you love, or a moment that surprised you.
This practice doesn’t just help your mindset—it’s a gentle bridge into sleep that’s far more effective (and calming) than scrolling or sleeping pills.

Key #2: Stock Up on What Nourishes You

Healthy choices start in your kitchen.
Keep fresh fruits and nuts on the counter, your fridge stocked with whole foods, and proteins available. When nourishing foods are on hand, it’s easier to avoid the quick-fix temptations.
A stocked kitchen is a self-care ritual—it says, “I’m worth feeding well.”

Key #3: Shake Up Your Movement

Have you been in a movement rut?
Try adjusting the when, what, where, or with whom.
Personally, I’ve switched my walks to mornings—especially with these hot summer afternoons and evenings—and I’m surprised by how energized I feel. New timing. New rhythm. Fresh results.

Even small shifts can renew your motivation.

Whether you’re stepping into new shoes or slipping back into the comfy ones that still serve you well, let this be a season of gentle reconnection.

Not with who you used to be.
But with who you’re becoming now.

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Categories : Self Improvement, Wellness

Perfect Timing for Energy and You

08/13/25 Monika Comments (0)

After working with clients for over 25 years–through weight loss plateaus, burnout from fad diets, and even GLP-1 medications like Ozempic–I’ve seen one truth repeat itself:

If your body’s rhythm is off, nothing sticks.

You might be eating better.
You might even be taking a medication that suppresses your appetite.
But if your internal clock isn’t working with you… your results will be limited–and short-lived.

Your body operates on a carefully orchestrated 24-hour cycle

⏰ Why Your Body Clock Matters

Whether you’re navigating weight loss naturally or with the help of GLP-1s, your circadian rhythm plays a huge role in:

  • When your body burns fat or stores it
  • How your gut and hormones function
  • Whether your cravings decrease or spiral

Here’s why that matters…

🧠 GLP-1 Medications (Like Ozempic) + Circadian Health

GLP-1s work by slowing digestion and reducing appetite–but they’re not magic. If you eat late at night, your insulin stays elevated, melatonin drops, and your body misses the window for healing and fat-burning that should be happening while you sleep.

Nighttime is when your body should be repairing, not digesting

Studies show that:

  • Melatonin and insulin can’t function properly at the same time–so eating late cancels both out
  • Fasting overnight (12+ hours) improves the effectiveness of GLP-1s and stabilizes blood sugar
  • Your liver and gut repair between 2–4 AM–but only if you’re not still digesting food

🍽️ So What Can You Do?

Start small:

  1. Front-load your meals
    Eat bigger meals earlier in the day (larger lunch, lighter dinner)
  2. Create an eating window
    Stop eating 2-3 hours before bed
  3. Delay breakfast
    Wait 1-2 hours after waking to eat–give cortisol and blood sugar time to stabilize
  4. Hydrate and move
    Stay hydrated (especially in the morning), and move your body during the afternoon to help reset your glucose metabolism

These may sound like small shifts–but when done consistently, they amplify the impact of everything else you’re doing (whether that’s medication, meal planning, or mindful eating).

Aligning with natural light cycles helps regulate your circadian rhythm

 

🌿 Your Body Wants to Heal–You Just Have to Give It the Right Timing

Circadian alignment isn’t trendy–it’s ancient biology.
It’s the missing piece for many of my clients, and it’s one of the reasons my programs work–because they honor your body’s rhythm.

📞 I have space this month for a few new clients.

If you’ve been struggling with weight, energy, or just feeling off…
And if you’re tired of strategies that don’t stick…

Schedule a Consultation

You deserve to feel better in your body–and to have a guide who sees the full picture.

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Categories : Wellness, Youthful

Open Now: A Personal Message Inside

08/13/25 Monika Comments (0)

After three decades in practice, I took an unexpected pause from public work to care for my husband through a long and complex illness.

After his passing, I needed space. To grieve. To regroup. To rediscover what healing looks like for me now.

That chapter–while deeply private–shaped me in ways no certification or training ever could. It deepened my compassion, sharpened my clinical intuition, and taught me what it truly means to walk with someone through life and their healing challenges.

 

My husband Dennis and me — together through it all.

Now, I’ve returned to this work with renewed purpose and a clearer voice. I bring everything I’ve learned–through study, through experience, and through life–to help you reconnect with your body, your rhythm, and your well-being.

Because healing isn’t just about what you know. It’s about how gently–and how wisely–you come back to yourself.

If you’re still here, thank you. I’ll be sharing more soon–but for now, I just wanted you to know the heart behind my return.

With love and deep appreciation,

Monika

Founder, Coaching For Health

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Categories : Self Improvement
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