Tips to Beat the Winter Blues

Holiday and Winter Blues

So many people feel stressed out or depressed during the holidays. We often get so caught up in everything we have to do, that we don’t get to really enjoy the season as we are meant to.  I’ve been there.  It’s a struggle trying to think of the perfect gift for someone and double guessing yourself whether they will like it or not.  It seems like there are so many things to do, places to go, and people to see.  Even with the influx of online shopping, the mall and other shopping centers can still be overcrowded.  You can see the tension on people’s faces as they shop for that perfect gift or best deal!

Are you a perfectionist?  Although it’s good to take pride in what you do, the downside is anxiety and depression because flawlessness may not be an option for you.  Take a little time for yourself during the holidays and let go of perfectionism. You are important too!

It’s easy to get depressed during the winter months as well because you are stuck indoors more and there is less daylight. Depending on where you live—East Coast versus West Coast—winter will either be something you dread or something that passes you by without noticing.

Sometimes even people who live in the warmer states like California experience cyclical changes that affect their moods and disposition.

The extreme form of this is called SAD or Seasonal Affective Disorder. SAD is a cyclical form of depression caused by changes in the circadian rhythm—a 24-hour cycle that regulates biochemical processes in the body.

For some people, as the hours of sunlight decrease in the fall and winter, their circadian rhythm cycle can become disrupted. The hormone melatonin and the neurotransmitter serotonin suddenly drop in the winter and this causes lethargy, depression, irritability and weight gain.

So what are my top 10 tips for beating the winter blues?

Health and Positive Vibes

Transformational Health Coach

  1. Take Vitamin D3 supplement.  Vitamin D3 is not actually a vitamin, it’s a steroid hormone manufactured in the body from direct exposure to sunlight. Because sunlight is weak or scarce in some winters, be sure to buy Vitamin D3 supplements to make up for lost sunlight!
  2. Invest in a high-quality light therapy sun lamp.  Light therapy sunlamps are often household necessities in states that suffer from lack of winter sunshine like Washington. Be sure to invest in a high-quality sun lamp that you can use throughout the day for 15 minutes at a time.
  3. Hibernate happily.  Sometimes it’s best to surrender to winter and succumb to hibernation like a bear. You can watch movies you’ve always wanted to see or curl up on the couch with a good book you’ve been meaning to read or get all cozy by the fire with a soft blanket.
  4. Eat warm, nourishing comfort foods: Use this time to make those rich bean soups and hearty squash and root vegetable stews that you’ve been wanting to try. It will nourish and warm your body and spirit.
  5. Watch comedies to make you laugh out loud.   Laughter truly is the best medicine. Download your favorite comedian and watch the show till you laugh so hard you cry or put on your sexy winter boots and invite a friend out to see your favorite comedian live.
  6. Layer up and go for walks outside in the fresh, cold air.  Even though it’s cold outside, doesn’t mean you shouldn’t be out in it. As long as you layer up with warm hats, gloves and a thick jacket even the snow will be your friend. Take a stroll on a freezing wintery evening and return home refreshed.
  7. Spend time soaking it up in a hot tub, sauna or a nice warm bath.  Soaking it up in a hot tub or sauna raises your body heat. Just do it weekly throughout winter! You can’t go wrong. There is nothing more relaxing than a nice warm bath by candlelight.
  8. Find a movement class that makes you sweat.  Getting your body moving floods you with feel-good endorphins. Find a high energy dance class like Zumba, Salsa or even belly dancing and get your groove on. Then treat yourself to a cup of hot cocoa afterward.
  9. Buy some great looking winter outfits so you don’t feel frumpy.  Take all your old sweaters to Goodwill and buy yourself some new sexy, head-turning winter gear like leggings and thigh-high boots so you can go out and about in style.
  10. Take a vacation somewhere sunny or tropical.  Break up the cold months with a short vacation to a sunny place like Hawaii or Mexico.

Start by picking a few that appeal to you. Next, schedule a time on your calendar to actually do them starting tomorrow.

If you are one of those people prone to the winter blues and you want to make sure not to fall into that rut this year, then fill out the form on my contact page NOW to schedule a time to chat with me about more ways to make your winter months not only bearable but pleasurable too!

As a Transformational Health Coach in Allentown, PA, I can help you come up with a plan that feels good in your bones and I can help you implement it and follow through so that you can beat the winter blues this year for real!  or


Double Your Energy

Ways to Boost Your Energy

Health and Positive Vibes

Transformational Health Coach Lehigh Valley

Do you ever feel like you don’t have enough energy to get through the day?  Is your solution to drink caffeinated beverages like coffee and/or consume sugary snacks each time you feel that lull?  This type of eating will give you an increase in energy and then a low leading to a crash!  By the end of the day, this could leave you feeling completely exhausted.  For example, for breakfast, you have a cup of coffee with a low-fat muffin.  Caffeine mixed with a simple carb which equals little protein, fat, and fiber.  This will probably send you on a blood sugar roller coaster because there isn’t enough fiber to slow down the absorption of the caffeine and sugar.

A better choice would be coffee (I like bulletproof) with grass-fed butter and two hard-boiled eggs.  If you haven’t tried grass-fed butter in your coffee, you are in for a treat!  So this is caffeine paired with a healthy fat and protein.  The protein will slow the absorption of the caffeine and you will be more energized than you would be on that roller coaster ride!

There are a few things you can do or eat that will help boost your energy levels.

As a transformational health coach, I like to help people get healthier, have more energy and generally motivate!  I enjoy helping people feel more self-confident, vibrant and alive!  Men and women are so overstressed these days.  There’s so much to get done in a day and you definitely need some extra energy to help you do it!  Some people have jobs that require more than the typical 8 hours whether it be in the corporate world or as an entrepreneur.  You may have kids that are involved in many extracurricular activities.

Women, in particular, tend to put their needs behind everyone else’s.  They work full-time jobs and take care of their family which may include elderly parents or grandparents and tries to keep their household in order.   Most women simply don’t take time for their own well-being.

If you would like to feel more energetic, contact me today to find ways to double your energy.  By filling out the contact page, you will receive my FREE Guide – 3 Easy Ways to Double Your Energy Today!  Don’t delay.  This offer is only available for a short time.

If you are tired of feeling sluggish and would love to have healthier options to feel more energetic, contact me today. Simply fill out the contact page, and you will receive my FREE Guide – 3 Easy Ways to Double Your Energy Today!  Don’t delay.  This offer is only available for a short time.



V here offering you sweet pillow talk about dreamland where we spend about one-third of every day of our lives.  Talk about sleeping your life away!  However, it is necessary.

Why am I even talking about sleep when it’s something our bodies do so naturally?

The simple truth is that sleep doesn’t just happen like when you were younger and could sleep all day!  Even infants need to learn to fall asleep and sleep well. What’s important about getting a good night’s slumber?

Good sleep is vital for good health. Sleep deprivation or insomnia can lead to many health issues because:

  • It escalates the hunger hormone called ghrelin, which increases food cravings
  • It escalates the stress hormone called cortisol, which can cause weight gain, diabetes, heart attacks, high blood pressure, depression, manic behavior, hallucinations, osteoporosis and depressed immunity
  • It causes elevated blood pressure in people with hypertension, which can lead to cardiovascular disease and stroke Learning how to improve your sleep is not just a luxury—it’s a necessity!

The signs of sleep deprivation are irritability, yawning, and daytime fatigue.

How do I get better sleep?

Follow these tips and rest assured that you will feel more rejuvenated and energized than you ever thought possible:

Transformational Coaching

Lehigh Valley Health Coach

  1. Practice regular sleep rhythms by going to bed and waking up around the same time each day.
  2. Create total quiet and darkness in your bedroom.
  3. Avoid caffeine or reduce your intake afternoon as it affects your sleep dramatically.
  4. Get regular exposure to daylight for at least 20 minutes a day because the sunlight triggers your brain to release melatonin, which is vital for healthy sleep.
  5. Eat no later than two hours before you go to bed because eating a heavy meal before bedtime will impede your body’s natural overnight detoxification process.
  6. Write down any thoughts that are worrying you before bedtime so you can free your mind and drop into a deep and restful sleep.
  7. Take a hot bath with mineral salts and lavender oil.  Raising your body temperature before bed helps to induce sleep.

What do I do now?

As a health coach in the Lehigh Valley area,  I help my clients implement these 7 tips and more so they can sleep better and improve their health.

Contact me today to schedule a one-on-one session to get the right support and accountability to help you sleep like a baby!

To your health!  or


Health and Positive Vibes

Lehigh Valley Transformational Coaching

Suspicious Minds


Do you have a hard time trusting people?  Do you feel worthy of the one you are with? Are you happy and content or do you feel like the rug will be pulled out from under you at any moment? Is your guard up at all times? When you lack self-confidence you can create scenarios in your head that aren’t real.  You may see things through a distorted lens.

It’s possible you may have experienced some heartbreak or witnessed it through other people that you care about.  For example, if your father was unfaithful to your mother, you may have the idea in your mind that all men cheat on their wives or girlfriends.  Do you look for suspicious activity because you feel like your partner will leave you for someone else? It’s possible you could have trust issues.  You may hold the fear of being betrayed, taken advantage of or worse yet, humiliated!

If you anticipate betrayal and fear being hurt, then you miss out on chances to get to know someone or really connect with them.  You may not believe you are worthy enough for love. To let go of that limiting belief, the first place to start is by loving yourself first.

When you exude self-confidence and know your self-worth, then you are secure in the fact that you are not only beautiful on the outside but on the inside as well.  That’s what makes a world of difference between someone that has high self-esteem versus someone who doesn’t.  Beauty is not only about your looks or if you have a killer body, it’s also about how kindly you interact with other people and yourself.  If you constantly need attention from others, then you are desperate for it because you are not content with yourself.

Confidence is very appealing. When you start to realize you are worthy of more, then you will attract healthier relationships.  When you’re happy with yourself, all of your other relationships will also improve.  Who isn’t drawn to the energy of a happy person?

You must choose to be content with yourself right this very moment.  Think thoughts and do things that make you feel good right now.  How do you feel love? Everyone’s needs are different.  Do you need to hear the words? Do you like to feel it with lots of hugs and kisses? Do you prefer seeing it by getting flowers or from a nice gesture?  How do you show love back? Life involves risks.  Learning to trust means taking risks and letting go of feeling like a victim.

What do I do now?  Start by loving yourself today and expressing that love onto others.  This will start the healing process.  You will find that life will mirror back what you are putting out.  Be kind and compassionate to others and see what comes back to you in return.  It also means taking steps toward trusting other people.

In my life coaching practice in Allentown, PA, I help clients develop more self-love which enhances their own self-confidence.  If you are looking to improve relationships or have more faith that there are people worthy of trust, call me for a one-on-one session today.  or