Diana Modera Wellness Coaching

10/17/2026

10/17/2026

Healthy Tip Saturday: Try the Sit to Stand test!

Grab a lightly padded chair with no armrests. Sit on it with your feet flat on the ground. Next, cross your arms over your chest and completely stand up.

Now time how long it takes you to do 5 repetitions as fast and safely as possible.

Here are the results that indicate your lower body strength if you are in your 60s.

For example, if you’re a woman who can do 5 reps in 7 seconds or less or a man who can do the same in 6 seconds or less, then you are fitter than 95 % of other 60 year old adults.

Why post this?
This is why I invite my clients to do a weight training routine at least twice a week! It is so important to get your strength training in each week to not only improve your overall strength but to also gain and retain your muscle mass and balance! Prevent those falls!!!

Interested in becoming a client, DM me!

10/17/2026

Pumpkin cookies
Instructions: Preheat oven to 350°F. Mix all ingredients, scoop onto a lined baking sheet, and bake for 15–18 minutes.

Pumpkin muffins
Instructions: Preheat oven to 350°F. Mix ingredients, divide into a lined muffin tin, and bake for 20–25 minutes.

Pumpkin brownies
Instructions: Preheat oven to 350°F. Mix everything, spread in a lined 8-inch square pan, and bake for 20–25 minutes.

Pumpkin energy bites
Instructions: Mix all ingredients, chill for 20–30 minutes, and roll into bite-sized balls. Refrigerate until firm.

Pumpkin PB cups
Instructions: Melt chocolate and spoon half into lined mini muffin cups. Mix pumpkin, peanut butter, and maple syrup; add filling, cover with remaining chocolate, and refrigerate until firm.

10/11/2026

North Myrtle Beach!

10/03/2026

Healthy Tip Saturday: This post is a question! If I were to offer a live workshop this winter, what specific topic would you like featured?

Some ideas are:

Sleep
Stress Reduction
Weight Loss
Healthy Eating
Activity and Exercise
How to deal with anxiety/ depression

And other topics would you like to explore!!
Please share! My program is all natural with no supplements or medications suggested.

You can achieve your goals by just taking the medication’s prescribed by your doctors.

Let’s see what you come up with!!! 💪♥️

08/08/2026

Saturday Tip of the Day:
These past few days in upstate New York have been humid! Here is a cold treat you can make at home that is actually good for you! Enjoy!!

Plain Greek yogurt consists of about 80% water.
It also provides essential electrolytes like potassium and sodium, helping your body absorb and balance fluids effectively.
This recipe is so versatile. I plan to drizzle peanut butter on top of it as well!

Greek yogurt Bark

Spread Greek yogurt onto a parchment-lined baking sheet. Top with berries, chopped nuts, and a sprinkle of dark chocolate chips, then freeze until firm.

Break into pieces whenever you need a cool evening treat!!

07/25/2026

Healthy Tip Saturday: Is it ok to cry? Short answer: Yes!

Crying is an act of maintenance, not a sign of collapse.

Our society views crying as a sign of extreme vulnerability and or weakness when in fact it can help maintain both our physical, emotional and spiritual strength! 

When experiencing grief, especially from relationship loss, we are attached to how we thought things were supposed to be, and allowing yourself to go through all the stages of grief, taking as long as it takes, helps to heal along with allowing yourself to truly feel any pain and express it through tears.

Studies show that when we allow ourselves to have a good cry, these things happen:

Crying can

Restore emotional balance
Reduce physical pain
lower stress levels

This is achieved by flushing out stress hormones like cortisol, and adrenaline!

It also releases feel good neurotransmitters like oxytocin and endorphins, not to mention it’s good for your eyes by preventing your delicate mucous membranes from drying out, which protects your eyes from blurry vision.

If you find that you’re crying becomes often, it might also be time to seek the guidance of a trained counselor or life coach! But episodic crying to restore emotional balance is actually a good thing! 

06/27/2026

Healthy Tip Saturday: Why not start your day with a positive affirmation!

In wellness, positive affirmations are empowering phrases repeated aloud, internally, or in writing to encourage positive thinking! They are always used in the present tense and begin with “I will,” or “I am…”

Think of it is something super nice that you can do for yourself! When it comes to healthy lifestyle change and maintenance, mindset, or what I refer to as soulset as always first!

I usually come up with one and write it down in one of my gratitude books or journals and studies have shown that this kind of habit abolishes lots of negativity. The strength from this positive flow brings forth the energy to take your next step, and there’s always a next step!

Here are some that I have referred to:

• For Confidence & Self-Esteem: "I am capable of handling whatever comes my way," or "My voice and my ideas matter."

• For Stress & Anxiety: "I choose peace over worry," and "I let go of what I cannot control."

• For Self-Love: "I am enough just as l am," and "I treat myself with softness.”

What affirmation have you found helpful?