1. SCHEDULE SELF-CARE:  You can’t pour from an empty cup, so it’s time to schedule some self-care.  Make it a priority and add it to your calendar.  Take a walk, run a warm bath, or schedule a Reiki session.  Whatever it is, make it a priority.
2.  SUNSHINE & VITAMIN D.  Sunshine is a very effective way to boost your vitamin D and support your emotional well being.  Even in the winter, going out on a sunny day can make a difference. If natural light is not possible, consider taking a Vitamin D supplement or using a lightbox.
3. GRATITUDE.  Our mind tends to focus on the negatives instead of the positives.  One way to shift this is to start a gratitude journal.  Write down one thing that you are grateful for each day. Looking back at the list after a week or month can be a real pick-me-up.

Gratitude

THANK YOU!
I want to thank everyone that inspired and supported my KrantzWellness business this year. I love doing this work and I look forward to seeing you in 2018!

As a thank you, I am offering a Reiki special of 3 sessions for $150. You can use the sessions for yourself or buy them as a gift (I will provide gift certificates ready to go). This special runs until the end of 2017. This is my way of giving back during this time of year.

Wishing everyone peace during this holiday season.
Warmly,
Stefanie

You can keep the conversation going on my Facebook page and see additional health tips on my website.

Finding Balance on Rough Waters 
A few weeks ago, I tried stand-up paddleboarding for the very first time. This is something I have wanted to try for awhile.  I met the group by the shore and noticed that the water was quite rocky and I started to feel ambivalent. Would I be able to find my balance?  I began paddling on my knees and wasn’t sure how far I would get.  After a few minutes, I gathered some courage and stood up.  It was a profound experience.  Instead of bracing against the choppy waters, I bent my knees, focussed on my core, and fully experienced standing on an unstable base. I felt truly alive.

After an hour of paddling, the instructor gathered us for a yoga practice on our boards. Just as we began, bald eagles took flight overhead.  It was one of those moments that catches your breath. Eagles symbolize the courage to stretch limits and look at things from a higher perspective. Eagles are patient with the present and know that the future holds possibilities that we might not yet be able to see.  It is about taking flight.

I have been struck by how this experience parallels other challenges in life.  We are in the midst of some truly difficult times.  Finding moments to come home to our center during these struggles can be a refuge.

Where is one place you can find refuge in the rocky waters?  Where can you stretch your limits? Be courageous?  Take flight?

You can keep the conversation going on my Facebook page and see additional health tips on my website.

Goal Setting Tips

What are your dreams for the year? What do you want to accomplish, create, add or let go of? Dedicating time to map out your goals can be a powerful way to create needed momentum. Here are a few of my top tips to get you started.

1.  Write it down: The power of paper and ink. We see things differently when we put our goals down on paper instead of holding them in our mind. Get a piece of paper and a pen (or sit down at your computer) and write down what you want to accomplish. This can include what you want to add, let go of, or create. It is best to make this a two step process. First, give yourself the freedom to write down all that comes up when you ask these questions. Second, identify the top 1- 3 areas you want to focus on before the end of the year.

2.  Small and Attainable: Now that you have identified your top areas that you want to work on, come up with small and attainable action steps. Make them clear and detailed and things that you can accomplish soon (ie. this week). Don’t forget to add them to your calendar.

3.  Accountable: Having someone to hold you accountable can keep you motivated and on track. Who will call or email you to check on your progress? Do you have a family member or friend to help you track your progress? A health coach can also play this role.

4.  Celebrate: Celebrate your success. It is really important to acknowledge the steps you are taking to reach your goals. Don’t wait for the finish line, celebrate along the way!

Self-Care Holiday Challenge

There is no denying it, the holiday season has arrived. This time of year can bring more travel, shopping lists and day to day responsibilities.  These shifts can easily throw us off balance. Maybe you don’t have as much time for exercise, cooking, self-care, and down time.  So often I hear, “I will get back to myself in January.”  I am offering a simple holiday season challenge.  It includes 4 tasks that take a total of 15-20 minutes per day.  Are you in?

1.  Gratitude:   Start each day by writing down one thing for which you are grateful.  Keep a running log and do your best not to repeat.  I would suggest doing this first thing in the morning or before bed at night.  Click here for more gratitude tips.
2. Water:  Staying hydrated will support your immune system, help reduce overeating, and help flush your system from excess holiday food and drinks. Fill bottles in the a.m. and sip water throughout the day (this is better than drinking a large glass in one sitting).  This time of year, I also suggest room temperature or warm water and feel free to add lemon or other citrus to flavor.  Click here for more hydration tips.
3. Moving Your Body:  I suggest taking a brisk 15 minute walk every day.  If the weather cooperates, go outside so you also get some fresh air.  Even a daily brisk walk will help flush your system, clear your mind, and help your immune system.
4. Sit Down to Eat:  I suggest trying to sit down when you eat as often as possible.  This helps to focus your attention on what you are putting into your body and gives you a break from the busyness of the day.  Don’t be hard on yourself if you find yourself eating on the run, just try and make time for more sit down meals.  Are you looking for some inspiration for what should go on your plate?  Click here for some recipes to inspire.

Here’s to finding the moments!
Stefanie

I was recently interviewed by the Western Mass Coaching Alliance.  Do you want to know why I got into coaching, how I differ from other coaches or what I do for fun?  Here is the current Q&A posted on their site.  Enjoy!

Coaches Spotlight: Q&A with Stefanie Kranz