Kerry Fleckenstein, Therapeutic Lifestyle Recovery Coach
9:00 am

Unexplained Pain? What the heck!


Approximately 10 million people in the United States are affected by Fibromyalgia what is it?  It is usually characterized by chronic pain, particularly muscle pain, fatigue, sleep disturbances, brain fog, depression and painful tender points throughout the body.   The cause of this is essentially unknown in medicine or in what most people call “normal” doctor’s offices. 

In function medicine, which is medicine that looks for the root cause to problems and issues vs. treating symptoms at they happen, looks to determine why you are experiencing the symptoms of Fibromyalgia.  As a health coach we are trained to work with the functional medicine approach to symptoms. 

Studies are showing more and more that there are treatable, preventable reasons for your fibromyalgia symptoms. 

1. Gluten Intolerance:  Gluten is said to be related now to at least 55 chronic diseases.  These often are rooted in digestion instead of the diagnosed neurological base.

2. Thyroid:  There are two standard references for thyroid function.  They would determine if your function is high or low.  However you may have an auto-immune thyroid malfunction which would need a third test.  Once that is determined, again treatable through food, nutrition, and lifestyle changes to relieve symptoms.

3. Vitamin Deficiencies:  Some of the main deficiencies in Americans today are Vitamin D, B12 and Magnesium.  Because we are eating a lot of processed “food” we are actually lacking in nutrients.  Deficiencies in these 3 things can cause disease like symptoms.

4. Gut Flora:  We need probiotics.  With stress, processed foods, too much sugar in our diets and lack of exercise today we have a gut flora that is thrown off.

5. Adrenal Fatigue:  Adrenal Fatigue is caused by chronic stress.  Chronic stress causes the adrenals to work overtime, eventually giving out.  This can cause chronic pain and many other symptoms.

So what is the answer?   Manage stress through nutrition, get regular exercise and look within to find your particular “root” cause.  Health Coaches like me are a great help in helping you find your cause.  We help you understand where your stress is coming from, we help support you while you make some lasting lifestyle changes, and are able to work with you, hold you accountable, and listen, while you learn new recipes, healthy eating techniques, and find the right combinations of food and diet style for you, your life, and your body. 

Kerry Fleckenstein, Therapeutic Lifestyle Recovery Coach
9:00 am

Essential Oils can help with stress and emotional well-being


How Do Essential Oils Work?  They can be:

Applied to the skin

How does skin application work?

Essential oils can be applied topically to the skin. Common examples include applying a blend that contains black pepper or ginger essential oil to reduce arthritis pain and improve flexibility, or applying German Chamomile essential oil to treat eczema. Both lavender and chamomile essential oils can be applied undiluted, and in fact work best this way, while stronger essential oils like cinnamon and oregano typically must be diluted with carrier oils like olive or hemp seed before being applied topically.

How does this work? Our skin is somewhat permeable. The active chemicals in essential oils are absorbed just like the ingredients in common pharmaceuticals such as hormone replacement therapy cream and nicotine patches.  Essential oils can also be used topically to treat all sorts of conditions ranging from acne and allergies, to headaches and indigestion. Just a few drops of essential oil applied to the hands, wrists, feet, abdomen, or lower back can provide relief for a number of ailments.

How do I inhale essential oils?

Another way that essential oils enter the body is inhalation through the nose or mouth. Common examples include inhaling eucalyptus essential oil when you have a cough or inhaling peppermint essential oil to reduce fatigue or nausea. During inhalation, odor molecules travel through the nose and affect the brain through a variety of receptor sites, one of which is the limbic system, which is commonly referred to as the "emotional brain."

The natural properties found in essential oils produce a soothing, uplifting effect on the mind and emotions which allow for natural stress and depression relief. When an oil containing the optimum level of therapeutic constituents is diffused (by using a diffuser in the home) the result creates a sense of emotional balance and well-being.

Smell is the only one of the five senses directly linked to the emotional control center in your brain. From anxiety to tension, fatigue to stress, essential oils have long been appreciated for their uplifting, calming, and clarifying effects on emotional wellness. The limbic system is directly connected to those parts of the brain that control heart rate, blood pressure, breathing, memory, stress levels, and hormone balance

"Smell is a potent wizard that transports us across thousands of miles and all the years we have lived." Helen Keller

Kerry Fleckenstein, Therapeutic Lifestyle Recovery Coach
9:00 am

Life's Balance!

Is your life feeling out of balance?

No matter what we use as criteria when it comes to experiencing balance in our lives, we have certain needs that need to be filled throughout our lives and the more balanced our fulfillment of these needs, the smoother our boat will sail and the closer to balance we will get.

IIN calls it primary foods
Maslow called it a hierarchy of needs
Anthony Robbins called it a wheel
I call it a pie.

Whatever we call it, it all comes down to balance. If our life is not in balance then we are in trouble.

Self actualization (morality, creativity, problem solving
learning, lack of prejudice and acceptance of facts
Esteem (self esteem, confidence, respect) 
Love and belonging (friendship, family and intimacy) 
Safety (security of body, health, family, property, employment, resources and morality) 
Physiological (breathing, food, water, sex, sleep, homeostasis, excretion)

Everyone can rank these in a different order of importance. At the same time, we may each rank them differently at different times in our lives. What is certain? If one of the above is lacking and another is over emphasized, then we are out of balance.

Anthony Robbins does an exercise with a wheel representing career, physical, spiritual and financial. We have to rank each by “how it is going.” Visually we are able to see, for example, that we are doing great financially and physically, but perhaps not spiritually or career-wise. If we are out of balance, our wheel will not roll.

The Institute for Integrative Nutrition calls it “primary foods.” Outside our triangle of nutrition is a circle that consists of relationship, spirituality, career and physical activity.

The truth is, we can fix what we eat.  We can eat more greens and get rid of processed foods, but if we don’t take care of the other areas of our life, we will still not experience balanced health and happiness. You can be completely healthy with your diet yet still feel imbalanced.
But this can be fixed!  It's prioritizing, understanding, and making life changes.  That's what health coaches do.  They help you see your future, plan it, work towards your goals and work with you to help yourself!

I think you’ll love this.  It is a 28 day program to immerse yourself in the meaning and spirit of meditation!  Click below and get renewed!
28 Day Spiritual Cleanse!

Kerry Fleckenstein, Therapeutic Lifestyle Recovery Coach
10:07 am

You must "Goal Set" to create habit


“If you would go every day to a very large tree and take five swings at it with a very sharp ax, eventually, no matter how large the tree, it would have to come down.” Ron Scolastico

The most simple and true concept if I have ever heard one. So whatever habit you want to break or create can be done if you believe in the above principle. What would happen if every day you took 5 simple steps towards achieving whatever goal you want to achieve?

Is your goal to lose weight? What 5 steps can you take every day? Is your goal to simplify your life and have more peace in order to experience less stress? What 5 steps.
  • Be specific: You cannot just say you are going to lose weight or have less stress. You must have a plan. For instance… Buy a bunch of salad ingredients for lunch, make sure you go for a walk, cut out at least one instance of sugar a day. These are all examples of steps you can take. Try 15 minutes of meditation or twice a day use deep breathing.
  • Have Realistic goals: Don’t crash diet. Don’t just quit your job. You cannot lose 2 pounds a day. You can lose 2 pounds a week. You cannot just jog 5 miles as a beginner, you can walk 2 miles. You will not become an expert yogi, you can try out some moves.
  • Have long-term success goals: There is no quick fix. Journal, make a plan, have a calendar where you keep track. Pencil in your meditation session, your quick healthy meal plans. It takes a long time to make lifestyle changes lifelong habits.
  • Accountability: Use a friend or family member. I always found if I said it out loud, or told someone my goals, I was more likely to stick to it because I would be held accountable.
  • No fail: If your goal setting is not enough, you did not fail. Reevaluate, make sure you are setting attainable goals, and get help.
  • Hint…hint…Health Coach!
I'll tell you I did all of this a few years ago. I was experiencing an extreme amount of life stress and I was at least 20 pounds bigger than I wanted to be. So I decided baby steps. I started going for a walk, which led to jogging, which led to becoming a "runner." I also wrote a journal that included what I ate in a day as well as how I was feeling. This killed 2 birds with one stone so to speak. I could really see my plate. But I also journaled away some of my stress that the exercise helped with. I read that now and think "wow". My journal kept me accountable.

Kerry Fleckenstein, Therapeutic Lifestyle Recovery Coach
9:00 am

4 Ways to Create Habits that Last


Start Early in the Day
Your willpower tends to be highest at the beginning of the day, so harness that energy and use it to your advantage.  A great example is crockpot cooking: your desire be healthy can help you to toss ingredients into a crockpot in the morning, so you’re not dealing with cooking when you’re tired after a long day at work.  The earlier you exercise the better.  Get it over with!

Make Habits Convenient
If something’s difficult or complicated to do, it’s a lot less enjoyable when you’re doing it over and over.  Make sure that whatever habits you’re trying to establish are simple, relatively easy, and if there’s any complexity (like needing a packed gym bag), schedule it into your routine so it’s easy to get it done.

Have Fun!
If you’re doing something you hate, you’re not going to magically fall in love with it by doing it over and over.  Some people say you should “change what you think is fun”, but I don’t think that’s realistic.  Instead, find things that you actually enjoy doing, and establish those as your habits!

Use Action Triggers and Emotions
Triggers are things that automatically lead to something else happening.  They are also linked to emotions.  A trigger you might have now would be something like: “finish eating dinner, rinse plate in the sink and put in dishwasher”.  So the rinsing of the plate was triggered by finishing a meal.  Similarly, see how you can tie new habits to other actions.  For example: every lunchtime, take a 10 minute stroll when you’ve finished eating.  After a while, every time you eat lunch you think to yourself: “I should take a quick walk now!”  They are also attached to a feeling.  If you change something small in your life and you realize it gave you joy...why?  Do you have more energy to play with your child?  Go on a date?  Have a feeling of confidence and accomplishment?  These feelings produce good habits when you know WHY you are feeling them.

Using these types of techniques to establish habits can be the difference between success and failure.  As you look to establish even more Healthy Habits, take a look at the new program I’m offering to help you do just that – set up healthy food and activity habits for weight loss and lifelong maintenance.  
Lose Now with Healthy Habits