Christine LaJan, Health & Wellness Coach

Christine LaJan, Health & Wellness Coach Womens health coach specializing in weight loss, hormone health, and body literacy. working with wom

Operating as usual

Have you heard of sleep stories?? I love streaming sleep stories when I am having trouble turning my thoughts off to fal...
07/27/2021
Slumberland - Bedtime Stories for Grown Ups - YouTube

Have you heard of sleep stories??

I love streaming sleep stories when I am having trouble turning my thoughts off to fall asleep. Here is one of my favorite YouTube channels, Slumberland, for these audios. Let me know if you give them a try!

https://www.youtube.com/user/dan19878

#sleep

Dan Jones' Slumberland offers the largest selection of original bedtime stories for grown ups on YouTube. - New healing meditation bedtime stories for grown ...

07/27/2021
Join our Cloud HD Video Meeting

Hey ladies!! Let's plan on a group call Saturday at 2 PM.

Join Zoom Meeting
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Meeting ID: 815 699 5436
Passcode: 19ctXD

#GroupCalls

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It only takes a split second for your life to change forever. πŸ’œπŸ₯ΎThis can happen by chance or choice. Sometimes we are bl...
07/23/2021

It only takes a split second for your life to change forever. πŸ’œπŸ₯Ύ

This can happen by chance or choice.

Sometimes we are blessed with wonderful surprises. Sometimes we must face unforseen challenges. But, ALL the time we have the power to make choices to create the life we want.

Every single small choice we make to take care of ourselves, whether that be our physical body or our mental health, can create ripple effects that can change our lives forever.

One nourishing meal.
One walk outside.
One 5 minute meditation.
One quick yoga stretch.
One more glass of water.
One therapy session.
One coffee date with a friend.

All of these choices may seem small, insignificant even, but it's one small act of self-love and care that can change your heart, change your day, change your life.

If you're like me, you often think of all the tiny little decisions and moments that had to happen just so for certain situations in your life to be the way they are. So remember that you are holding the power to make so many of those decisions every single day.

You don't have to do it all, making even one small choice can make a big difference in your health and happiness.

Listen to your heart and choose what you know is truly best for the Real You. πŸ’«
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#holisitichealth #rippleeffect #choicesandchances #serendipity #ourdoorgirl #fitgirl #healthyandhappy #healthyliving #healthylifestyle #makingmagic #fitnessforlife #healthyhabits #wholebodyhealth #onestepatatime #weightlossjourney #bodypositivity #bodyneutral #bodyliteracy #healthcoach #nutritionist #hiking #glowup #workisworthit #selfconfidence #lifebydesign #radical #radicallyfit #truehealth

It only takes a split second for your life to change forever. πŸ’œπŸ₯Ύ

This can happen by chance or choice.

Sometimes we are blessed with wonderful surprises. Sometimes we must face unforseen challenges. But, ALL the time we have the power to make choices to create the life we want.

Every single small choice we make to take care of ourselves, whether that be our physical body or our mental health, can create ripple effects that can change our lives forever.

One nourishing meal.
One walk outside.
One 5 minute meditation.
One quick yoga stretch.
One more glass of water.
One therapy session.
One coffee date with a friend.

All of these choices may seem small, insignificant even, but it's one small act of self-love and care that can change your heart, change your day, change your life.

If you're like me, you often think of all the tiny little decisions and moments that had to happen just so for certain situations in your life to be the way they are. So remember that you are holding the power to make so many of those decisions every single day.

You don't have to do it all, making even one small choice can make a big difference in your health and happiness.

Listen to your heart and choose what you know is truly best for the Real You. πŸ’«
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#holisitichealth #rippleeffect #choicesandchances #serendipity #ourdoorgirl #fitgirl #healthyandhappy #healthyliving #healthylifestyle #makingmagic #fitnessforlife #healthyhabits #wholebodyhealth #onestepatatime #weightlossjourney #bodypositivity #bodyneutral #bodyliteracy #healthcoach #nutritionist #hiking #glowup #workisworthit #selfconfidence #lifebydesign #radical #radicallyfit #truehealth

Our desires are a direct result of our paradigm. πŸ’­If you are constantly telling yourself you would rather have those fri...
06/30/2021

Our desires are a direct result of our paradigm. πŸ’­

If you are constantly telling yourself you would rather have those fried greasy foods over nutritious whole foods (even when you know the fried greasy foods will make you feel like πŸ’©) - then you never give your body the chance to tell you what it's really craving.

If you are always telling yourself you'd rather go to the bar or stay on the couch watching Netflix than go to the gym (even when you know you always feel amazing after a workout and not so amazing with a hangover πŸ€•) - then you will find it very difficult to convince yourself to workout.

When you start to see eating and exercising as a way to take care of yourself and as a way to guarantee your best life it becomes WAY more exciting and enjoyable to take action. πŸ™βœ¨

When you start cultivating happiness and pride in yourself by making mindful choices to do what is best for your highest self- you start to show up and experience life as PEAK you. πŸ—»

Not only to you suddenly have more motivation than ever, you remove the burden of arbitrary time lines, goal weights, and body focused thoughts.

You open yourself up to a life that brings you the most energy, inspiration, opportunity, and connection.

Your health is SO MUCH BIGGER than your weight.

Your health and your habits determine the life you have. Whose paths you cross. What opportunities you receive. What vibes and experiences you attract.

Shift your perspective, shift your experience. πŸ’«
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#healthyhabits #healthiswealth #healthyliving #holistichealth #mentalhealth #habitshifts #habithacker #mindsetmentor #makingmagic #makeitcount #onelife #girlswholift #holistic #wholebodyhealth #mentalhealthmatters #healthcoach #doitforyou #empoweredwomen #womenshealth #bigshifts #transformation #weightlossjourney #weightlosstips #bodyneutral #bodypositivity #itsalifestyle #healthandfitness #fitspo #fitgirl #selfcare

Our desires are a direct result of our paradigm. πŸ’­

If you are constantly telling yourself you would rather have those fried greasy foods over nutritious whole foods (even when you know the fried greasy foods will make you feel like πŸ’©) - then you never give your body the chance to tell you what it's really craving.

If you are always telling yourself you'd rather go to the bar or stay on the couch watching Netflix than go to the gym (even when you know you always feel amazing after a workout and not so amazing with a hangover πŸ€•) - then you will find it very difficult to convince yourself to workout.

When you start to see eating and exercising as a way to take care of yourself and as a way to guarantee your best life it becomes WAY more exciting and enjoyable to take action. πŸ™βœ¨

When you start cultivating happiness and pride in yourself by making mindful choices to do what is best for your highest self- you start to show up and experience life as PEAK you. πŸ—»

Not only to you suddenly have more motivation than ever, you remove the burden of arbitrary time lines, goal weights, and body focused thoughts.

You open yourself up to a life that brings you the most energy, inspiration, opportunity, and connection.

Your health is SO MUCH BIGGER than your weight.

Your health and your habits determine the life you have. Whose paths you cross. What opportunities you receive. What vibes and experiences you attract.

Shift your perspective, shift your experience. πŸ’«
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#healthyhabits #healthiswealth #healthyliving #holistichealth #mentalhealth #habitshifts #habithacker #mindsetmentor #makingmagic #makeitcount #onelife #girlswholift #holistic #wholebodyhealth #mentalhealthmatters #healthcoach #doitforyou #empoweredwomen #womenshealth #bigshifts #transformation #weightlossjourney #weightlosstips #bodyneutral #bodypositivity #itsalifestyle #healthandfitness #fitspo #fitgirl #selfcare

β˜† CLIENT SPOTLIGHT β˜†There is 12 weeks & 5 lbs difference between these two photos but before I start talking about this ...
06/28/2021

β˜† CLIENT SPOTLIGHT β˜†

There is 12 weeks & 5 lbs difference between these two photos but before I start talking about this amazing body recomp, I want you to know a few things about Lauren's program...

We accomplished this transformation

✍ without tracking calories or macros

πŸ‘Ÿ with 75% of workouts done at home with zero equipment

πŸ‹οΈβ€β™€οΈ only 3 workouts each week

🍩 mindfully including more carbs and fun foods in her diet

πŸ˜„ by prioritizing her mental health, navigating stressful situations, and breaking through limiting beliefs.

πŸ‘ HEALTHY πŸ‘ DOES πŸ‘ NOT πŸ‘ HAVE πŸ‘ TO πŸ‘ BE πŸ‘ HARD.

Now- her scale weight went down 5 lbs over the course of her program but as you can see her waist shrunk, her glutes grew, and she is looking more tone all over!!

This is why it's so important not to get caught up with the scale being your only tool for progress when you are working on both growing muscle and losing body fat! πŸ”₯

I could not be more proud of Lauren. Learning how to eat and exercise properly for her goals was huge but even bigger than that was her willingness to be vulnerable, brave, and honest as she confronted her fears and belief systems. She did the internal self-work required to create a true transformation. & because of that she transformed both physically AND mentally in so many ways!! πŸ’™
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#clienttransformation #girlswholift #healthyhabits #healthyandhappy #keepitsimple #weightlossjourney #weightlosstips #bodyrecomposition #bodyneutral #mentalhealthmatters #mindsetmentor #weighttransformation #toneup #summerready #healthiswealth #healthyliving #eatthecarbs #fitgirl #workhardplayhard #radical #radicallyfit #healthcoach #womenshealth #empoweredwomen #personaltrainer #onlinecoach #bodypositivity #strongoverskinny #makeithappen #magic

β˜† CLIENT SPOTLIGHT β˜†

There is 12 weeks & 5 lbs difference between these two photos but before I start talking about this amazing body recomp, I want you to know a few things about Lauren's program...

We accomplished this transformation

✍ without tracking calories or macros

πŸ‘Ÿ with 75% of workouts done at home with zero equipment

πŸ‹οΈβ€β™€οΈ only 3 workouts each week

🍩 mindfully including more carbs and fun foods in her diet

πŸ˜„ by prioritizing her mental health, navigating stressful situations, and breaking through limiting beliefs.

πŸ‘ HEALTHY πŸ‘ DOES πŸ‘ NOT πŸ‘ HAVE πŸ‘ TO πŸ‘ BE πŸ‘ HARD.

Now- her scale weight went down 5 lbs over the course of her program but as you can see her waist shrunk, her glutes grew, and she is looking more tone all over!!

This is why it's so important not to get caught up with the scale being your only tool for progress when you are working on both growing muscle and losing body fat! πŸ”₯

I could not be more proud of Lauren. Learning how to eat and exercise properly for her goals was huge but even bigger than that was her willingness to be vulnerable, brave, and honest as she confronted her fears and belief systems. She did the internal self-work required to create a true transformation. & because of that she transformed both physically AND mentally in so many ways!! πŸ’™
.
.
.
.
.
.
#clienttransformation #girlswholift #healthyhabits #healthyandhappy #keepitsimple #weightlossjourney #weightlosstips #bodyrecomposition #bodyneutral #mentalhealthmatters #mindsetmentor #weighttransformation #toneup #summerready #healthiswealth #healthyliving #eatthecarbs #fitgirl #workhardplayhard #radical #radicallyfit #healthcoach #womenshealth #empoweredwomen #personaltrainer #onlinecoach #bodypositivity #strongoverskinny #makeithappen #magic

Simple tips to make getting your steps in more enjoyable πŸšΆβ€β™€οΈπŸ’œπŸŒ³ go out in nature. find a nice park, neighborhood, or hik...
06/08/2021

Simple tips to make getting your steps in more enjoyable πŸšΆβ€β™€οΈπŸ’œ

🌳 go out in nature. find a nice park, neighborhood, or hiking trail that's close enough to home or work for you to frequent often.

🎧 listen to a podcast or music. sometimes it nice to go on a quiet walk and clear your head but other times listening to music or a podcast can make the time zoom by.

⏰ schedule it in and make it a routine. avoid overthinking and decision fatigue by finding a time that you enjoy and sticking to it. after some coffee and reading in the morning or after dinner are two great options!

πŸ‘Ÿ spread them out. if getting in 6, 5-minute walks is more realistic for your schedule than 1, 30-minute walk that's fine! Steps are steps.

πŸ“you don't have to go outside to get your steps. walking around the kitchen island, a lap around the office, or circles around your couch while Netflix steams are perfectly good options!

🐾 adopt a dog! Jk...don't adopt a dog for this reason alone but they do make great walking buddies!! Shelters would LOVE for you to come walk the dogs when you can.

Steps are a great way to measure and manage your daily non-exercise activity and walking has SO many benefits for your health! So get to steppin!
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#holisitichealth #wholebodyhealth #mindsetmatters #healthyhabits #healthyliving #goforawalk #gooutside #goodvibesonly #healthywomen #empoweredwomen #strongoverskinny #happyandhealthy #healthiswealth #goaldigger #moodboosters #mentalhealth #adoptdontshop #healthylivingtips #weightlossjourney #weightlosstips #selfcare #bestself #habithacker #compoundeffect #atomichabits #automation #dreambig #summervibes #dogwalks #sunshine

Simple tips to make getting your steps in more enjoyable πŸšΆβ€β™€οΈπŸ’œ

🌳 go out in nature. find a nice park, neighborhood, or hiking trail that's close enough to home or work for you to frequent often.

🎧 listen to a podcast or music. sometimes it nice to go on a quiet walk and clear your head but other times listening to music or a podcast can make the time zoom by.

⏰ schedule it in and make it a routine. avoid overthinking and decision fatigue by finding a time that you enjoy and sticking to it. after some coffee and reading in the morning or after dinner are two great options!

πŸ‘Ÿ spread them out. if getting in 6, 5-minute walks is more realistic for your schedule than 1, 30-minute walk that's fine! Steps are steps.

πŸ“you don't have to go outside to get your steps. walking around the kitchen island, a lap around the office, or circles around your couch while Netflix steams are perfectly good options!

🐾 adopt a dog! Jk...don't adopt a dog for this reason alone but they do make great walking buddies!! Shelters would LOVE for you to come walk the dogs when you can.

Steps are a great way to measure and manage your daily non-exercise activity and walking has SO many benefits for your health! So get to steppin!
.
.
.
.
.
.
.
.
.
.
#holisitichealth #wholebodyhealth #mindsetmatters #healthyhabits #healthyliving #goforawalk #gooutside #goodvibesonly #healthywomen #empoweredwomen #strongoverskinny #happyandhealthy #healthiswealth #goaldigger #moodboosters #mentalhealth #adoptdontshop #healthylivingtips #weightlossjourney #weightlosstips #selfcare #bestself #habithacker #compoundeffect #atomichabits #automation #dreambig #summervibes #dogwalks #sunshine

Are you getting enough calcium in your diet??We know that calcium is important to have strong bones but did you know cal...
06/07/2021

Are you getting enough calcium in your diet??

We know that calcium is important to have strong bones but did you know calcium is also needed for nerve signals to be carried between the brain and body? 🧠

Milk, yogurt, and cheese are well known sources of calcium but what if you are vegan, vegetarian, or mostly plant based eater? πŸ’š

Then you need to swap
πŸ₯›&πŸ§€ for πŸ₯¬&πŸ§ƒ.

(whhyyy is there no tofu emoji πŸ˜‚)

The recommended daily calcium intake for women under 50 is 1000mg per day so make sure you are including some calcium rich sources with all of your meals.

Tips:

πŸ₯¦ While some vegetables such as spinach and swiss chard have high levels of antinutrients call oxalates which bind to calcium in the gut and make it difficult to absorb. So, when relying on veggies for your calcium fix pick the lower oxalate options such as collard greens, turnip greens, broccoli and kale.

🦴 choose the calcium fortified version of some foods such as tofu, orange juice, and plant milks. Even some cereals are fortified with calcium.

🍯 use blackstrap molasses as a sweetener. It contains ~200 mg of calcium per tablespoon!!

πŸ› try adding beans! Navy, pinto, black, and kidney beans all contain 7%-13% of your daily calcium needs.

Hope this helps my herbivores to keep those bones and muscles strong!! πŸ’ͺ🌱
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#plantbasedtips #plantbasednutrition #nutritionist #healthyhabits #healthyeating #healthyliving #weightlossjourney #micronutrients #macrotracking #microsmatter #healthiswealth #holisitichealth #foodisfuel #girlsgottaeat #girlswholift #strongbones #healthtips #growstronger #strongoverskinny #selfcare #bestself #naturalliving #crunchy #granola #radical #radicallyfit #truehealth #wholebodyhealth #braingains #themoreyouknow

Are you getting enough calcium in your diet??

We know that calcium is important to have strong bones but did you know calcium is also needed for nerve signals to be carried between the brain and body? 🧠

Milk, yogurt, and cheese are well known sources of calcium but what if you are vegan, vegetarian, or mostly plant based eater? πŸ’š

Then you need to swap
πŸ₯›&πŸ§€ for πŸ₯¬&πŸ§ƒ.

(whhyyy is there no tofu emoji πŸ˜‚)

The recommended daily calcium intake for women under 50 is 1000mg per day so make sure you are including some calcium rich sources with all of your meals.

Tips:

πŸ₯¦ While some vegetables such as spinach and swiss chard have high levels of antinutrients call oxalates which bind to calcium in the gut and make it difficult to absorb. So, when relying on veggies for your calcium fix pick the lower oxalate options such as collard greens, turnip greens, broccoli and kale.

🦴 choose the calcium fortified version of some foods such as tofu, orange juice, and plant milks. Even some cereals are fortified with calcium.

🍯 use blackstrap molasses as a sweetener. It contains ~200 mg of calcium per tablespoon!!

πŸ› try adding beans! Navy, pinto, black, and kidney beans all contain 7%-13% of your daily calcium needs.

Hope this helps my herbivores to keep those bones and muscles strong!! πŸ’ͺ🌱
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#plantbasedtips #plantbasednutrition #nutritionist #healthyhabits #healthyeating #healthyliving #weightlossjourney #micronutrients #macrotracking #microsmatter #healthiswealth #holisitichealth #foodisfuel #girlsgottaeat #girlswholift #strongbones #healthtips #growstronger #strongoverskinny #selfcare #bestself #naturalliving #crunchy #granola #radical #radicallyfit #truehealth #wholebodyhealth #braingains #themoreyouknow

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+17028247198

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