Transform Your Life
Through Mind-Body Wellness
Experience personalized online wellness coaching that harmonizes mind, body, and spirit for lasting transformation.
Description Of Work
I want you to be as healthy and happy as you can be.
Whether your goals are physical, like fitness, athletics or weight loss, or you are focused on behavior change, like dietary change or quitting a damaging habit, or you want to improve internal experiences like mood, outlook or ability to focus, one common thread is your mind.
Even while helping you with fitness and nutrition, I also focus on training the mind. I use both ancient wisdom techniques like meditation and qigong and also apply modern science and research-based practices shown to improve wellbeing and daily life. Done together, this may just help you find health and wellbeing results you didn't know possible.
This work is designed for the modern world that has people more connected but less rested than ever; mentally overstimulated, and possibly challenged by focusing deeply. It is designed to counter the effects of a society that never stops beeping and pinging and vibrating for your constant response. One of the goals is to help you break some of the addiction to devices, notifications, likes and views. To be healthy in this modern world, you have to be able to power down and disconnect- your mind- sometimes. You have to relax. And you can.
This is where it starts. Physical health and fitness, mental wellbeing, healthy eating, focus and joy, will emanate even more from a place of peace and quiet.
Your Wellness Journey
Mind-Body Work
Many things can be called meditation and every way you use your mind affects your wellbeing. Let us teach you simple ways to train your mind for better health and wellbeing.
Fitness & Conditioning
Humans are made to move. Life used to require much more movement and activity. Now, many people have to make time and effort to exercise. Learn how to move well and efficiently for strength, balance, athleticism, cardio-respiratory fitness, disease prevention, bone density and much more.
Food & Nutrition
Create a relationship with food by which you eat healthfully for your body and you do so with little effort and worry. Part nutrition science, part behavior change, let us guide you to new way of viewing, and using, food in your life. Worry less, feel better.
About Me & My Work
I have pursued health and wellness in a holistic, truth-based way for most of my life. My interest in how humans can be as healthy, happy, fit and well-functioning as possible has led me to study and practice many types of meditation, including Buddhist meditation, qigong and yoga for decades. I also continue training in advanced fitness solutions for people's wellbeing, balance and athleticism and to continue developing ideal nutrition strategies for people's optimal health, energy and weight.. These have all become foundations of how I teach and guide people to be healthier and happier.
5 Pillars of Wellness
The 5 Pillars:
- Presence, awareness, witnessing
- Unwinding, peeling back layers, deciphering
- Energy, body-centering, healing
- Kindness, compassion and your true self
- Movement- fast, slow, meditative, attentive, with purpose
Research, Evidence, and Tradition
🧠 NEUROPLASTICITY & BRAIN STRUCTURE CHANGES
Research demonstrates that the human brain exhibits neuroplasticity, allowing it to physically adapt to patterns of use. Meditation practices produce measurable structural and functional changes in the brain:
• Cortical Thickness: Regular meditation practice increases cortical thickness in the prefrontal cortex and anterior cingulate cortex, regions crucial for executive functions, decision-making, attention, and self-regulation.
• Gyrification Enhancement: Long-term meditators demonstrate increased gyrification (cortical folding) compared to non-meditators, with direct correlation between years of practice and degree of brain folding. This enhanced folding facilitates faster information processing and improved cognitive performance.
• Deep Brain Region Modifications: Intracranial EEG studies reveal meditation-induced changes in the amygdala and hippocampus. The amygdala shows reduced size and reactivity following mindfulness practice, while the hippocampus demonstrates structural growth critical for memory formation.
• Cognitive Protection: Regular meditation practice provides neuroprotective effects against age-related cortical thinning, potentially reducing dementia risk and maintaining cognitive function.
🛡️ IMMUNE SYSTEM & INFLAMMATORY RESPONSE
• Immune Activation: Meditation robustly activates the immune system, upregulating hundreds of genes associated with immune function without increasing inflammation.
• Anti-Inflammatory Effects: Mindfulness meditation reduces proinflammatory processes, specifically decreasing activity of the cellular transcription factor NF-κB and circulating levels of C-reactive protein (CRP), while increasing telomerase activity that guards against cellular aging.
• Biomarker Reduction: Regular practice decreases inflammatory markers including IL-6, NF-κB, and CRP while strengthening cell-mediated immunity.
❤️ STRESS RESPONSE & CARDIOVASCULAR HEALTH
• Cortisol Reduction: Multiple studies demonstrate significant reductions in cortisol levels, with both short-term (days/weeks) and long-term baseline reductions in meditators.
• Autonomic Regulation: Meditation improves attention control and enhances regulation of heart rate, breathing, and autonomic nervous system functioning, supporting cardiovascular health.
• Blood Pressure Management: Statistically significant reductions in blood pressure occur in both short- and long-term studies.
• Cardiovascular Disease Prevention: Regular meditators show 48% reduced likelihood of heart attacks or strokes, with lower rates of high cholesterol, high blood pressure, diabetes, stroke, and coronary artery disease.
🧘 QIGONG RESEARCH FINDINGS
• Pain Management: Studies demonstrate significant reduction in chronic pain and pain-related disability.
• Inflammatory Conditions: Qigong practice is associated with reduced inflammation, arthritis symptoms, and depression.
• Clinical Observations: Traditional qigong practices and clinical observations demonstrate dramatic healing across diverse conditions with life-changing improvements in wellbeing.
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