Align & Refine

Align & Refine I'm an RN, certified as a Health Coach that helps confident & passionate women fall in love with themselves, look and feel their best, so that they can succeed in balancing all the areas of their busy life.

Hello & Welcome! Most of you know me as Rose or "Rosie" or Rosiepoo", or even "Geng" or "Gengstah" or "Tengsi". Welcome! I am excited for you to be here and witness my launch as a Health Coach. For those of you that don't know me... Hello.. I am Rose M. B. IsBell, I am glad you are here! Please read on: Something special has happened with me in the past few months. I’ve set out on a new professional path that feels very right, clear, and obvious – it’s the journey I’ve been traveling on for a long time and finally reached clarity on as to the path, purpose, and destination. I’d like to share this new path with you. Here’s how it came about…. As most of you know, I graduated as a Registered Nurse nearly 6 years ago. I’ve spent most of my working experience in the inpatient care in the hospital to build skills and foundation as a nurse. Though it was (and still would be) an honor to serve and care for those with chronic illnesses in the hospital, through maintenance and pain management, it wasn’t enough. Something inside of me was longing for a greater influence and had a vision for a better quality of life than a lifetime of pharmaceutical dependency for each and every one of my patients. I found myself asking, what could have been done to avoid all this? Prevention was the word and the key to my new-found healthcare mantra. Meanwhile, our precious Harlow came into our lives (and another one coming this June:). It was always a dream to be a full-time mom. Time with little ones is precious and fleeting (I want to embrace it while I can). The question was and continues to be: How do I satisfy multiple passions? To be an excellent wife; an excellent mother; an avid seeker for all things pertaining to personal growth; a fan of all things creative and beautiful; and last but not the least, an advocate for achieving the best version of ourselves through health, wellness, and passionate sense of purpose. One thing I discovered for sure is that I needed energy and good health to accommodate all my complexities and desires. I wouldn’t be able to accomplish success in wearing my multiple hats if I had negative foggy thinking, and lacked in vitality from poor sleeping, and eating habits. For the past few months, I’ve been discovering how to help myself and other women who are stressed out, busy mothers & professionals transform themselves….and their lives. After years of research in psychology, nutrition, and optimal performance, I’ve realized that it’s time to turn this passion into practical knowledge for the real world (AKA skills we can use in our everyday life that will help reach a healthy weight, gain energy, and transform our body and lives!) In addition to working in the preventive aspect of Nursing, I’m officially launching myself as a Health Coach. Here’s what a Health Coach is…. With the relentless demands of work and life responsibilities, what we women are doing to try to transform our bodies is no longer working and we’re looking for something greater. Sometimes women (& men) don’t know what to do to change their bodies, but more often it’s that we’re stuck in a rut and don’t know how to get out of it. 95% of our behavior occurs out of habit, either unconsciously or in reaction to external demands. That’s why we struggle to make changes that last. Even when the need for change is obvious and our intentions are strong, we often fall short. That’s a problem, and all the diet industry can offer is “Eat fewer calories and exercise more.” If that worked, it would’ve worked. Did you know that 98% of all dieters gain the weight back? And that the average person makes the same New Year’s resolution ten separate times without success? Why is that? Because they don’t have support or accountability. Doctors, dietitians and other practitioners either don’t have the time or the skills to help people stay motivated and follow through to get a lasting result. So people default to their set habits, even when they know those habits make them feel lousy. Without support and accountability, this dysfunctional cycle will continue and in many cases, get worse. That’s where HEALTH COACHES like me come in, to provide the right SYSTEM, SUPPORT and ACCOUNTABILITY so you can - finally - make a total body transformation. --------------------- So that is my little background & intro. Thank you for reading. Stay tuned for weekly tips & updates! Feel free to post or PM me any questions! I would love to chat & set up a free 1 hour Breakthrough & Discovery session, to give you a taste on what it would be like to work with me as your Health Coach. Cheers to Alignment & Refinement, Rose M. IsBell xoxo

07/20/2017
www.healthcoach.holisticmba.com

WEEKLY TIP: NOURISHMENT IS ABOUT MORE THAN JUST FOOD!

Hello all!

I am about to share some exciting yet easy-to-forget ways to think about nourishing your body, mind and spirit…

But wait, why am I even using the word “nourishment” if I’m not talking about food?

The reason I am using the word nourishment outside of its regular foodie context is because we often find ourselves so over-focused on food that we forget about all the other simple and wonderful ways to nourish ourselves.

What does it mean to nourish myself without food?

We forget that taking a walk in a forest with our dog is calming and rejuvenating...
That lying on your bed listening to your favorite song while feeling the breeze kissing your face is soothing and relaxing.
That feeling the grass tickle your feet as you watch the clouds drift by is as good as meditation!

We actually “eat” all day with our senses… we “consume” our environment through touch, feel, taste, sound and sight.

Here are 5 ways to nourish your senses, starting today…

● Relationships: Seek out and nurture relationships with friends and loved ones that make you feel good about yourself and say goodbye to the ones that drain your energy.

● Environment: Remember that your environment affects your mood and energy. So if you are stuck in an office all day staring at a wall, it’s time to kick off your shoes and run wild through a park so you can feel sunshine on your back and breeze on your skin.

● Connections: We spend so much of our time alone at our computers or behind high walls and yet it’s so important for our spirits to make connections with others. So join a club to make actual new real life human connections!

● Sleep: There is no way around it—there is just nothing quite like sleep to rejuvenate your body and restore your entire system to better functioning.

● Movement: Movement sparks your endorphins, which make you feel energized and excited and keeps the oxygen circulating through your system, so you can feel refreshed and alive.

What do you do now?

In my health coaching practice, I help my clients realize that there is more to life than food! I call the most important parts of our lives “THE BIG 5”—these need as much love and attention as eating!

If you are tired of feeling like your life is lacking excitement and meaning and you want to find a way to feel nourished in all areas of your life, then PM me or text me at 702 751 7474 to schedule a time to talk with me today so I can help you feel more energized and alive than ever before!

To your health!
Rose :)

07/13/2017
www.healthcoach.holisticmba.com

Weekly TIP: WHY MOST DIETS FAIL

Hey hey!

It's summertime...and it is indeed the season to get that summer body we all long for! Which means the dietary companies and gyms are partying up for their strongest influx of newly motivated costumers!

So let's talk about diets real quick.
Want to know 5 reasons (most) diets fail?

Research shows that regular dieting is a waste of time and energy. Don’t believe me? Read on to find out why…

According to Dr. Mark Hyman, functional medicine doctor, Director of the Cleveland Clinic Center for Functional Medicine and New York Times bestselling author of “Ultrametabolism” and “Ultrawellness” most diets predictably fail because of 5 reasons...

1. You try to exercise your willpower to control your appetite instead of understanding there is a science behind hunger
2. Your focus is too much on counting calories
3. Your diet consists of all low-fat foods
4. Your weight is actually affected by hidden reasons that require medical attention
5. You lack a solid health and weight loss plan to guide you on your journey.

Dr Hyman also says that when the average dieter loses weight, they lose muscle AND fat.
But once they regain the weight, they gain back only the fat… which will ultimately slow down your metabolism.
Boooo! That’s not what we want!

How can I succeed with my health without dieting?
Here are 5 success tips that will keep you in peak health without dieting:

1. Eat enough whole fresh food to satisfy your appetite (your body will be less hungry because it’s fully nourished)
2. Eat protein for breakfast to boost your energy for the day
3. Eat your last meal three hours before bedtime to give your system time to digest before sleep
4. Make low-glycemic foods your diet staple such as nuts, seeds, chicken and fish so your blood sugar stays level
5. Eat good fats at every meal such as avocado, nuts, seeds and olive oil (healthy fats are your friend, not your enemy)

What do you do now?

In my health coaching practice, I help my clients learn how to lose weight, gain energy and feel better than ever… without dieting. That’s huge!

If you want to take control of your health the right way and make a commitment to being the healthiest and happiest version of yourself, then PM me or text me 702-751-7474!

To your health!
Rose

07/05/2017

WEEKLY TIP: LISTEN TO YOUR BODY

The Hunger Game: want to learn to play? (haha)

I'm here to teach you how to tell the difference between emotional hunger and physical hunger by playing the “Hunger Game.”

But first, why am I talking about emotional hunger versus physical hunger and what’s the difference?

Emotional hunger means you turn to food either to avoid uncomfortable emotions or to heighten pleasurable ones. It means you eat based on how you feel instead of what your body needs.

Examples of emotional hunger (FEELINGS):

● Eating for comfort or out of loneliness or sadness
● Eating from boredom
● Eating to try to soothe anxious or depressed feelings
● Eating to fill an aching heart

Whereas physical hunger means you eat when your body signals to you that you are in fact, hungry. And it means that you stop eating when you are satisfied and before you are uncomfortably full.

Examples of physical hunger (SENSATIONS):

● Stomach growls and gets that hollow hungry sensation
● Body feels weak and energy goes down
● Blood sugar gets low and you feel shaky
● You feel lightheaded or faint

"So what will learning to listen to my body do for me", you ask?

It will free you from being a slave to food!
What that means for you is that you’ll feel more in control of your eating and less dependent on food to “help” your moods and emotions.

By listening to your physical hunger signals, you can determine how hungry or full you really are. With practice, you’ll be able to pinpoint where your body is at any given moment.

By doing so, you will train yourself to stop eating BEFORE you are too full and to not turn to food when you are not actually hungry but are in fact bored, upset, anxious or depressed.
Because everyone knows that’s a vicious cycle… so let me show you how to end that cycle and have some fun while doing it! Enter… the Hunger Game!

How do I play the Hunger Game?
Let me first clarify that I’m not talking about undergoing top-secret weapons training to learn to “kill” off your colleagues or friends… I’m talking about a simple, helpful game that you can play all by yourself even in a busy restaurant!

Here’s how you play the Hunger Game:
● See if you can be the slowest eater at the table — no one has to know you’re playing or that you’re trying to win the Hunger Game
● Periodically check in with yourself throughout your meal and honor when you’re energized and satiated by completing the meal
● Use an end-of-meal ritual, like putting your napkin over your plate or ordering hot tea and fresh fruit to symbolize completion of the meal

What do I do now?

In my health coaching practice, I help my clients learn to tell the difference between emotional hunger and physical hunger. Together, we come up with a plan to help you keep identifying the difference so you can lose weight naturally and double your energy.
If you think you may be engaging in emotional eating and you don’t know how to change it, then message me or text me on 702-751-7474 now to schedule a time to talk with me today.

To your health!
Rose

07/05/2017

Hello hello! Long time no post. Hope all of you are doing well! The family and I had major changes in the past 2 months: Moved into a new house and birthed a new daughter. It's been crazy! But we are hanging in there with proper stress management and team work!

But the machine is up and running and we are back to business! Coming up is the long over-due weekly tip y'all!

04/28/2017
www.healthcoach.holisticmba.com

Weekly TIP#5: NATURAL & EDIBLE APHRODISIACS

Hello everyone! Hope you are all well. 34 weeks pregnant here and it certainly feels like it, especially with the hot day today! Might be getting some kind of bug too! 'Tis the season of allergies and bugs for sure. Hope you are all staying hydrated and strengthening that immunity!

I'll be honest, the subject on this week's post here made feel like I wanted to shy away from it at first. And I'm sure some of you may feel the same way about reading it perhaps. But let's be realistic and respectful towards this natural part of life! We will be discussing science and health benefits of it all.

I'm here to let you know the benefits of eating dark chocolate to your love life and libido...This food is nature’s love drug.

But first, why am I talking about chocolate and libido?

Chocolate is made from the cacao bean, which is the seed of the cacao fruit.

Cacao contains two chemicals: tryptophan, which helps with sexual arousal and phenylethylamine, which is released in the brain when you fall in love and is also known as the “love chemical”.

So there’s a reason that chocolates are the most popular Valentine Day gift and that the word “chocolate” is pretty much synonymous with the word “romance”.

So what will dark chocolate do to enhance my sex drive?

Dark chocolate is known to contain an amino acid called L-arginine that helps enhance your sex drive by increasing nitric oxide and stimulating blood flow to your sex organs, which increases sexual sensation and desire.

Chocolate also contains a compound called theobromine, which stimulates the nervous system making you feel excitable and uplifted. This enhances your love mood by giving you that aphrodisiac boost!

My clients find that switching from milk chocolate or flavored chocolate to pure, unsweetened dark chocolate helps to:

● Make you feel uplifted and excited
● Give you an instant, natural energy boost
● Stimulates your sex drive
● Feel more joy and excitement

How do I identify the highest quality chocolate?

● Look for dark chocolate with a 70% cacao content or higher
● Make sure the very first ingredient is cacao or cacao butter and not sugar!

What do I do now?

In my health coaching practice, I help clients identify if they’re addicted to sugar and how to switch to a healthier “addiction” like dark chocolate that can actually have health benefits and boost their libidos.

If you think you may be addicted to sugar and want my help to switch to dark chocolate as a healthier alternative that will boost your sex drive, then message me now to schedule a time to talk with me 1-on-1.

To your health!
Rose

04/16/2017

Weekly TIP#4: THE MAGIC SUPERPOWERS OF WHEATGRASS

Whoa...totally late this week! So sorry folks! Lots and lots going on. Better late than never right?

But I am finally posting to teach you all about the magic superpowers of wheatgrass!

Is wheatgrass superfood or just weird green grass that we see at Tropical Smoothie or Jamba Juice that looks pretty? Or an inspiration for those decorative fake plants from IKEA? They can make any space look so healthy and green! Am I right?haha

Wheatgrass is a superfood because of its powerful concentrated liquid nutrient content. What this means is that drinking just 2 ounces of wheatgrass has the same nutrient value as 5 pounds of organic raw vegetables! (whoa..how can I plant some?!)

So it pumps your body with high doses of essential vitamins, nutrients, enzymes and antioxidants to keep you feeling your healthiest and most alive. And it also detoxes your liver and blood.

A shot of wheatgrass at your local healthy juice bar is one of the best energy boosts you can find on the go!

So what exactly will this superfood do for me?

Well, let’s see… wheatgrass has more Vitamin A than carrots and more Vitamin C than oranges as well as all the B Vitamins and magnesium, phosphorous, potassium and sodium to name a few.
It helps to detoxify and rid the body of heavy metals and other toxins in your organs and tissue.
And because it is so high in chlorophyll, which is a highly concentrated version of the sun’s energy, it’s like injecting yourself with golden liquid sunshine, except… it’s green.

Hey, Is wheatgrass gluten-free if it’s called “wheatgrass”?
Yes it is! Because the juice is extracted from wheatgrass sprouts before the wheat seed begins to form, it is considered gluten-free*!

*IF you are allergic.. Be sure your wheatgrass was produced in a gluten-free facility.

Clients find that drinking wheatgrass a few times a week helps to:
● Cleanse your body of toxins leaving you feeling lighter and healthier
● Speeds up slow digestion
● Regulates blood sugar levels and stabilizes your energy
● Eases gastrointestinal inflammation
● Neutralizes environmental pollutants in the body
● Cleanses the body of heavy metals
● Protects from carcinogens
● Floods the body with Vitamins A, B and C

How do I get this magic superfood into my diet?
You can buy wheatgrass in either a powder or liquid form—whichever best suits your needs.

1. Local juice bars such as Jamba Juice sell it already juiced up—go for the double shot (approximately 2 oz.)
2. Buy frozen wheatgrass cubes from Evergreen Juices. Place two to three cubes in a blender with a splash of tangerine or orange juice. Blend until smooth.
3. Buy wheatgrass seeds from a health food store to sprout by yourself! (yes!)
Here’s how:
Soak your hard winter wheat seed (also called wheat berries) overnight (8 to 12 hours). Sprout the seed in a jar for the next 16 to 24 hours, rinsing the seed well three times a day. After a very short “tail” is visible, plant the seed on top of the soil. Basic potting mix or topsoil will work fine.
What do I do now?
In my health coaching practice, I help clients upgrade the level of nutrients in their diets…. and in their lifestyles!

Message me now to talk with me 1-1 about how to add superfoods to your diet every day.

To your health!
xoxo
Rose

04/04/2017
www.healthcoach.holisticmba.com

WEEKLY TIP#3: GET THE ‘GLOW’

Hi guys! Summer is coming up. And we all know we want to look just as fresh as those spring flowers after the rain.... all "glowy"! haha.

Ever wondered which foods will give your skin that amazing glow, like you’ve spent a week detoxing on a tropical island?
Sulfur-residue foods!

But first, why am I talking about eating sulfur for glowing skin?
Great question! Sulfur is not just the mush of yolk found in deviled eggs at your annual office Christmas party that you avoid like the plague.

Sulfur is actually the secret beauty mineral for glowing skin! (My sulfur soap helps with my acne prone skin too!! No more harsh antibiotics. It's awesome!)

Why else would people flock to mineral hot springs to soak in water that smells like rotten eggs?
Sulfur helps your body to digest fats, controls the metabolism of carbohydrates and rids the body of waste that clogs skin pores causing a lackluster complexion.

So what is the fastest way to glowing skin?
Unless you can make it to your local mineral hot springs or spa weekly, your surest way to get glowing skin is to get in the habit of including foods that are rich in sulfur in your daily diet.
You may be surprised to hear that sulfur-rich foods are often the ones you avoid because they tend to give gas and smell like rotten eggs when you cook them.
But try your best to embrace these amazingly nutritious cruciferous veggies like cauliflower, broccoli, cabbage, Bok Choy, kohlrabi and Brussels sprouts!

Here is a healthy and delicious recipe to help you include sulfur in your diet to get the glow:
Get “The Glow” Salad:

1 bunch arugula, chopped
1 bunch watercress, chopped
3 leaves kale, shredded
4 radishes, sliced in half moons
1 red bell pepper, sliced into thin strips
1/2 cup purple cabbage
1 avocado, diced
Hemp seeds or pumpkin seeds to taste
Get “The Glow” Salad Dressing:
1 clove garlic, minced
1 tsp stone ground mustard
Juice of 1 lemon
1/4 bunch fresh Italian parsley, chopped fine
4 basil leaves, chopped fine
1/3 cup extra virgin olive oil

How will I know if it’s time for me to eat more sulfur-residue foods?
Glad you asked! It’s time for you to include sulfur-residue foods in your diet if you answer “YES” to any of these questions:
● Your skin is prone to acne
● You have brittle hair and nails
● You have a pale, pasty complexion

And even if you don’t have any of these symptoms, sulfur is still your go-to for glowing skin!
What do I do now?
In my health coaching practice, I help my clients to shortlist sulfur-residue foods that will best suit their diets so they can get glowing skin daily.
If you answered “YES” to any of the symptoms above, then click here now to schedule a time to talk with me about including more sulfur-rich recipes in your diet to get that healthy skin glow.

To your health!
Rose :)

Address

Enterprise, NV
89141

Telephone

(702) 751-7474

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