Finding Balance on Rough Waters

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.

 

 

Top Tips for Goal Setting

 

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!

 

Gratitude

THANK YOU!

I want to thank everyone that inspired and supported my KrantzWellness business this year.  I had another successful year and I truly look forward to another year of KrantzWellness.  In addition to seeing individual clients, I plan to offer group programs and workshops this year. More news and details coming soon!

Wishing everyone a peaceful New Year!  
Stefanie

 

Self-Care Holiday Challenge

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

Hello, October

October has arrived and we can’t deny that the seasons are changing.  My clients often ask what small changes they can make this time of year to support their health and wellness.  Here are 2 of my top tips. For more tips, information and recipes, check out my blog.   At the bottom of this page, I have also included a recent interview with the Western Mass Coaching Alliance about my practice

Happy Fall!

Heat up the Body – This includes drinking warmer liquids, eating warmer foods (both temperature and spice), and getting some regular exercise.  This is an easy way to fight off colds and flu and to help your body adjust to the cooler temperatures. For more food tips, click here.

Hydrate – The colder outdoor temps and turning on our indoor heat can easily cause dehydration.   Keeping hydrated helps the lymphatic system to remove toxins and helps to support your immune system.  Now is a great time to increase your water intake and to start a daily practice to hydrate your skin.  For more information on hydrating the skin, click here

Western Mass Coaching Alliance Interview
Fall, 2015

Coaches Spotlight:
Q&A with Stefanie Krantz 

What type of coaching do you offer
and to whom?

I am a Health/Wellness Coach and Reiki Practitioner. I offer individualized programs for people who want to improve their health and reduce stress in their lives. I work with a wide range of clients and I offer expertise in the areas of self-care for parents, allergies, stress reduction, immune support, and incorporating whole foods into one’s diet. My clients are people who want to feel better and my coaching program assists them in this journey.

What motivates you?

I truly love working with my clients. The process of working closely with others to help them transform their lives in a viable way is inspiring. I also appreciate the flexibility of owning my own business and the freedom to do the work that is my passion.

What differentiates you from other coaches?

I bring a wealth of life experience, both personal and professional, to my coaching process. In addition, I am a Master Reiki practitioner and find that this is an invaluable tool that I can use to help facilitate change and support my clients. Reiki is a gentle, hands-on energy work that promotes balance and health. This combination of coaching and energy work has been very effective in helping clients to create sustainable change.

What values are important to you when working with clients?

The core value of my work is bio-individuality. You can’t go anywhere these days without being told what you should or shouldn’t eat or do to improve your health. Each new approach declares that it has the answer to your health concerns. The problem is that these one-size-fits-all solutions are short sighted. Each person is unique, with different needs that can change over time. Following a one-size-fits-all approach encourages this disconnect between your own intuition and what your body needs to find balance. My work focuses on learning to turn inward so that we can listen to and trust our own intuition and find our own paths. This process supports long term sustainable changes both on a physical and emotional level.

What do you do for fun?

I love cross country skiing, cooking, reading, and spending time with my family.

Is there anything else you would like to add?

If you would like to learn more and see if my coaching services match your needs, please contact me to schedule a free consultation.

Website: www.krantzwellness.com

How can people contact you: krantzwellness@gmail.com

Coaches Spotlight Q&A

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

What type of coaching do you offer and to whom?

stefaniekranzI am a Health/Wellness Coach and Reiki Practitioner. I offer individualized programs for people who want to improve their health and reduce stress in their lives. I work with a wide range of clients and I offer expertise in the areas of self-care for parents, allergies, stress reduction, immune support, and incorporating whole foods into one’s diet. My clients are people who want to feel better and my coaching program assists them in this journey.

Why did you get into coaching? What motivates you?

I truly love working with my clients. The process of working closely with others to help them transform their lives in a viable way is inspiring. I also appreciate the flexibility of owning my own business and the freedom to do the work that is my passion.

What differentiates you from other coaches?

I bring a wealth of life experience, both personal and professional to my coaching process. In addition, I am a Master Reiki practitioner and find that this is an invaluable tool that I can use to help facilitate change and support my clients. Reiki is a gentle, hands-on energy work that promotes balance and health. This combination of coaching and energy work has been very effective in helping clients to create sustainable change.

What values are important to you when working with clients?

The core value of my work is bio-individuality. You can’t go anywhere these days without being told what you should or shouldn’t eat or do to improve your health. Each new approach declares that it has the answer to your health concerns. The problem is that these one-size-fits-all solutions are short sighted. Each person is unique, with different needs that can change over time. Following a one-size-fits-all approach encourages this disconnect between your own intuition and what your body needs to find balance. My work focuses on learning to turn inward so that we can listen to and trust our own intuition and find our own paths. This process supports long term sustainable changes both on a physical and emotional level.

What do you do for fun?

I love cross country skiing, cooking, reading, and spending time with my family.

Is there anything else you would like to add?

If you would like to learn more and see if my coaching services match your needs, please contact me to schedule a free consultation.

Website: www.krantzwellness.com

Exciting New Group Programs

The moment is NOW
11745413_864074756962031_2932680077216528158_n

I have some big news!  In addition to my health coaching/Reiki practice in Florence, I will be offering group programs at the Yoga Sanctuary in downtown Northampton.  The groups are designed for women and will be starting up in September.  I will be co-leading with Susan Reade, a fantastic health coach with whom I am honored to be working.  Here are the details:

YOUR ROADMAP
TO SUSTAINABLE HEALTH

  • Concrete strategies for dietary and lifestyle changes.
  • Creative solutions to reduce stress.
  • An understanding of the mind/body connection.
  • Gentle accountability and between-meeting support.
  • A full toolbox of resources to implement your INDIVIDUALIZED roadmap.

Class Meetings:  September 28-November 4, 2015                      Mondays, 12:00-1:30pm or Wednesdays, 6-7:30pm (choose 1 of 2 class options)
Location:  Yoga Sanctuary, Thornes Marketplace (3rd floor), Northampton
Cost: $299 (Space is limited, register now)
Includes: 6 group sessions, 1 individual coaching session, 1 private Reiki session, private online forum, and a complete binder with program materials.  No risk trial – may opt out after 1st session
Leaders:  Susan Reade, Certified Health Coach and
Stefanie Krantz, Certified Health Coach/Reiki Master

For more information and to register: www.roadmapsustainablehealth.wordpress.com

Wherever you go, there you are

Wherever you go, there you are
~Jon Kabat-Zinn

I have been thinking a lot about home these days.  A few months ago, I began a project to renovate my house. Going through this process has been both exciting and challenging and has given me the opportunity to think about what it truly means to be “home.”  While physical space can be important, I have realized that home is about so much more than where you live.Read More »

Mindful Moment Challenge

Life is what happens when you are busy making other plans.
~John Lennon

I wake up and the phone is ringing. Is it the cell phone or the home phone? Are the kids up yet? Okay, off to the shower. We have 30 minutes before the kids need to be out the door for school. Are the lunches packed? Is everyone dressed for the weather? Mornings can be a challenge, even for the most organized. Read More »