Conscious Health

Staying on track in February 2025

Lifestyle Medicine Sarasota .com

This month we focus on realizing our intentions

5 Min Guided Breathing & Meditation | Relax & Reset Your Mind - YouTube — Focus on the (inner) work

In the first quarter of the year -our intentions require our attention.

If you, like most Americans, made health your top priorities this year, read on.

Sharing two basic tips for success this quarter. The first is about the success with weight loss or lifestyle journey, and the second is about the power of Breath.

INTENTION: HEALTH

Weight loss and Health is the most popular resolution. Here's what you need to know about Getting Healthy or losing weight successfully:

By helping hundreds with their Lifestyle, weight loss and health journeys. The most important factor noted for those who successfully completed their health, or weight loss journey was:

Consistent Accountability.

"The key to lasting lifestyle change isn't about perfect moments, but consistent accountability, where you show up for yourself every day, even when it's hard."

WEEKS 1-4

CONSISTENCY

Establishing Consistent practices within a Structured Program are key for sucess in the first few weeks of Lifestyle changes.

3 Keys to Coaching Successful Changes in Salespros — **Weekly coaching** is perhaps the MOST important component of a successful and long lasting weight loss or healthy Lifestyle journey.

Meeting weekly with an experienced accountability coach during a Lifestyle or weight loss journey is crucial for several reasons:

a. Consistent Support & Motivation
Regular check-ins provide ongoing encouragement, keep you motivated and focused.

b. Personalized Guidance & Adjustments
A coach offers tailored advice based on your unique challenges and progress.

c. Overcoming Obstacles
When faced with setbacks like plateaus, cravings, or emotional eating. Weekly meetings provide a space to discuss these challenges and develop strategies to overcome them, preventing frustration or giving up.

d. Building Sustainable Habits
Regular meetings provide Consistency to create lasting change and reinforce healthy habits, holding you accountable for following through with your commitments.

e. Tracking Progress & Celebrating Wins
Monitoring your body metrics allows you to celebrate your progress each week. Positive reinforcements make the journey more rewarding.

Design a weekly meal plan with your coach

A personalized meal plan is critical for effective and sustainable weight loss for several key reasons:

Tailored to Individual Needs
Promotes Consistency
Addresses Food Sensitivities & Preferences
Balances Macronutrients for Fat Loss
Supports Long-Term Health

A personalized meal plan makes weight loss more effective, and enjoyable.

A personalized plan ensures that you are getting the right balance of macronutrients (proteins, fats, and carbohydrates) to support your body’s energy needs.

Promoting fat burning and muscle preservation leads to more efficient weight loss.

How to get started with meal planning - A Hygge Homestead

A custom meal plan can be designed to avoid foods that trigger sensitivities or allergies, incorporate foods you enjoy, increasing adherence. This prevents feelings of deprivation and ensures you’ll stick to the plan.

"Lose 20 Pounds" , "Improve Heart Health",

On average three to four months and the right guidance is all it takes. Schedule a 15 min consultation to see if you could benefit from our structured 1:1 guidance.

FREE 15 MINUTE HEALTH CONSULTATION

Helpful Protocols, Tips & Education on Fullscript

Our favorite collection of protocols for health; the occasional recipe -such as the Power Protein Smoothie- A full ressource library of educational health -and professional grade supplements.

You are invited to browse Fullscript - Increase your health awareness and access ressources here.

Browse Dr. Ashby's Fullscript

Our Health, in Our Daily Breath

Bright Box Breathing Calming Technique for Kids Poster - Calm Corner P – Noggin

How powerful is a daily BREATH practice?

Slow, deep breathing has been shown to lower blood pressure and improve heart rate variability, which is a marker of cardiovascular health

Deep, controlled breathing activates the parasympathetic nervous system, which helps calm the "fight or flight" response triggered by stress.

Box breathing or alternate nostril breathing can enhance focus, making it easier to manage tasks and think more clearly throughout the day

Daily breathwork helps to strengthen the respiratory muscles

Promotes Emotional Resilience

Boosts Immune Function

Improves Sleep Quality

Balances Energy Levels

Depending on the technique, breathwork can either energize or calm the body. Practices like Kapalabhati (Breath of Fire) are stimulating and can boost energy levels, while deep belly breathing and alternate nostril breathing are calming and can help ground you

Learn to Breathe -Learn More Here