Volume 043 January 2024
The secret of change is to focus all of your energy, not on fighting the old, but on building the new." — Socrates
Greetings!

Happy 2-0-2-4!

Do you remember when Y2K was a big thing? It's hard to believe that we are already one-fourth into this new century.

What are you excited for this year? What are your health goals? Maybe you don't have a specific goal, but are considering areas for improvement. And for anyone over 40 years old, it's best to give some attention to anything that comes up. These are the things that are trying to get our attention and an opportunity to steer our bodies and minds to a smoother path.

"True wealth is having your health and knowledge of self." -Benjamin Franklin

The energy of January kicks off in Capricorn season, a cardinal Earth sign that often snaps us right out of the jubilant festive season and grounding in our intentions for the new year.

The focus of the month is FOCUS. I encourage you to spend some time this month pondering and considering your direction and creating solid goals. This may be a shift from the "jumping into the deep-end" version of attacking our goals or resolutions, but that deep focus may provide a more substantial foundation.

What do you hope to achieve/accomplish/learn/experience/pursue in the coming 12 months?
Who do you imagine will be a part of that experience?
What is the first step you need to take?
Where to do you see yourself 6 weeks from now? 3 months from now? 6 months from now?
How about in 1 year? 5 years? and even 10 years?
What is the first step you need to take? When will you take that first step?

You may want to choose one word that captures the feeling of all of your pursuits this year. A small mantra can go a long way to support this focus throughout the year. Some possibilities include:

PEACE - I am willing to be at peace with my life situation even during tumultuous times.

JOY - I choose to experience joy in all areas of my life.

DETACHMENT/RELEASE - I let go of things that have happened in the past and open myself to new things.

TRANSFORMATION - Every day I am transforming myself and I accept change as a positive force in my life.

GRATITUDE - Every day I find new reasons to be grateful for my life.

PROSPERITY - My actions create and I am blessed with bountiful opportunities.

DISCIPLINE - I am disciplined, focused, and committed to achieving my goals.

Whether you are going to participate in dry January, increase your step count, or address sweets cravings that are likely triggering some kind of inflammation, do it with a greater focus and purpose.

May 2024 be filled with a year filled with blessings and prosperity, health and wealth for you and your loved ones.

Cheers,
Sheila
ANNOUNCEMENTS:

NEW BLOG POST

January MINI SESSIONS

Flash sessions were such a popular offering that I've decided to offer mini-sessions in January. I'm a big fan of trying out unconventional things, and there's also lots of health advice out there that isn't necessarily good for everyone. We've learned that first hand in our own family that you need to be sure something is right for you and what might contraindicate popular solutions you may read about in headlines or see a post on social media.

25-minute sessions for voice call or video call to ask me anything and get tips and tricks to navigate through any issues that are currently coming up.

All calls are confidential and appropriate for yourself or challenges a child or other person in the family are dealing with. I have extensive personal experience with mental health like anxiety, depression, or mania, family wellness, inflammation, weight management and pre-diabetes, stress, and hormone balance.

Cost: £20 per session

--> --> How to sign up?
Great question. Just click on the link below. Pop me an email and we'll get you scheduled in. Be sure to send a couple of preferred time windows.
1:1 Health Coaching:

It's never too late to start. New sessions begin week of 15 January 2024. Prefer to start in February? No problem. Remember, there are always going to be trips and holidays and events and that's no reason to put your goals on hold. Consider just taking that first step and working through the obstacles as they come.

Have you decided to focus on health this year or recognize an opportunity to support the health of your family? Maybe you want to work on dealing with cravings or do your own version of dry January.

Click here to schedule a free consultation and take that first step.

All 1:1 clients get fully customized support to find the most simple adjustments to reach their health and wellness goals.

There are dozens of routes you could take to navigate health challenges, and you need to know which one will work best for you and your situation.
In my experience, it's the simple tweaks that can really move the needle here and they might be in your blind spot.

Well on the path to your best health? Are you ready to stop the cycle of making the same goal over and over again only to end up in the same place.
Have PEACE in yourself knowing you are taking actions and getting the information you need to take the small steps each day to get there.

GROUP COACHING:
Want your family to be in a better mood or your team to be more productive? Or do you just want to team up with others towards better health and increased energy? Diet and lifestyle choices make a huge impact especially in terms of longterm vitality.

This can range from a one-time workshop or talk to a full extended program with weekly sessions.

All of my work is totally bespoke to you and your group. Email me at sheila@sheilascoaching.com to discuss how we can work together.
"You don't have to see the whole staircase. Just take the first step."
-Dr. Martin Luther King Jr.
January - We have crossed over from the solstice the days are beginning to grow longer.

Focus of the Month: FOCUS

21 December - 20 January Capricorn Season - signals us to get grounded in those goals and visions that we have imagined for the new year. 

1 January - New Year's Day 2024

1 January - Mercury Stations direct

6 January - Epiphany - in the Biblical story of the birth of Jesus, Epiphany commemorates the day the Wise Men arrived in Bethlehem bearing gifts of gold, frankincense, and myrrh

11 January - New Moon - The new moon in this first half of January supports new schedules and new routines for the new year.

15 January - Dr. Martin Luther King Jr. Day (USA) - Leader of the American Civil Rights movement in the 1960s who worked for equal rights for all.
21 January - Aquarius Season begins - Air sign ruled by Uranus. Creative and innovative ideas are sparked as you settle into the projects of the season. May be a good time to take risks that propel you forward.

25 January - Burns Night (Scotland) - Scottish poet Robert Burns is celebrated as his songs and poems are performed during a meal which includes haggis and other traditional dishes.

25 January - Full Moon - The full moon each month is a reminder to be grateful for the abundance in our lives. It may also represent a need to release any excess in our lives to in order to come back into balance.
Challenges of the Month - FOCUS

It's important to remember that our body, mind, and spirit are all connected. Many things will support more than one simultaneously. Also, when we focus on one area we may find ourselves uplifted in other areas as well.
  • MIND:
  • Take time to consider your goals. Reflect on the questions listed above and write down your responses.

  • SPIRIT:
  • Choose a focus for the year and bring that energy into each day.

  • BODY:
  • Once you decide the next step to take. DO that step.


I love focusing on just a couple of things at a time. Remember this is about building strong foundations one brick at a time. Continue to stay well hydrated, get plenty of movement throughout the day, don't skimp on sleep, and practice gratitude.
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MENU OF THE MONTH:

Remember that eating protein before something very sweet reduces blood sugar fluctuations which lead to unstable energy.

These menus, like my coaching sessions are made for you to customize them according to your likes and preferences and what fits best into your life and your regular meals. They are a framework meant to be adjusted.

Get in touch if you would like more menu support or would like a specific recipe.

Breakfast:
Smoked Salmon with scrambled eggs
Avocado
Cucumber Slices
1/2 grapefruit
1 slice sourdough toast with butter or cream cheese (optional)

Lunch:
Grilled chicken
Caprese Salad
Apple

Snack:
Macadamia Nuts
Celery sticks
Olives

Dinner:
Lamb Kofta
Roasted Vegetables
Rice or tabouleh
Hummus
yogurt with honey or 1 date

After dinner/bedtime beverage:
Warm milk with honey or chamomile tea
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