A really good question to ask yourself

Where do you feel like your most YOU?

Is it around certain people or places? After specific activities? In the absence of certain things?

What lights you up in a way no amount of caffeine or sugar can? What’s easy for you? What could you do for hours? What could you talk about for hours?

These are all clues to your unique design, your special gifts. Your path on this planet.

A3AC697F-AEDA-4FB6-9608-3B698A569DB3.JPG

It’s common knowledge that although we’re all humans, we are all different. We have different interests and skills, different tastes and preferences, different hopes and desires.

Unfortunately our society preferences a certain path. Go to school, get a job (in one of these six professions), work hard, meet someone, buy a house, have a family, keep working hard, keep up the pace, retire and relax.

There’s absolutely nothing wrong with following this path, except if it doesn’t feel like YOU.

We’re not all meant to work 9-5. We’re not all designed to have just one career. We’re not all suited for computer work (or care giving work, or manual labor).

Many of us are realizing this. Some (like myself!) figure it out on the younger side - in our late 20s and 30s when the traditional path isn’t working for us anymore. Some it happens later in life.

But the common reaction when you do realize that the path you’re on may not be the one for you is “Well what now? What do I do if I can’t follow this plan anymore?”

This is where it’s not only helpful but CRUCIAL to get support. To find a coach or mentor who gets you, who sees you and who has the tools and experience to guide you back to YOU.

And that’s what I do!

My ultimate goal in all of my coaching is to help my clients find themselves. Sometimes that’s with food (just like jobs, no one diet fits us all!), but more often it’s with LIFE and career.

Where do YOU want to go with your life? And what do you need to do to get there?

There’s a good amount of this self discovery you can do by yourself. And if you’re reading this, my guess is that that process has already begun. But none of us are meant to do this alone.

We’re supposed to have teachers and leaders that help us see a different possibility, a different future, and who then help us do the work and take the steps we need to get there.

If you’re at a crossroads in your life, or if you’re simply feeling like there’s a different path for you, I’d love to be your teacher and your guide.

Earlier this week I announced that I was opening up two spots for 1:1 coaching. I'm interviewing candidates for those spaces this weekend, but I've decided to keep the application open and create one more space for someone else.

Through working with me 1:1 you’ll get to know yourself on a deep level, shift habits and ultimately find clarity on where you’re going next. You'll also find peace in knowing that where you are is exactly where you need to be, there’s really no rush to get “there” wherever that ends up for you.

Learn more about how my coaching works + apply for the last remaining spot here: Coaching with Emily.

If you have any questions not answered on the program page, feel free to reply to this email and I’ll get back to you shortly!

What this time of year is PERFECT for

SPRING. A time of beginnings. Of growth. Of expansion. Of starting something new

There’s something about the spring that lights a fire under our butts and says NOW IS THE TIME.

5 years ago I began my health coach training with the Institute for Integrative Nutrition

4 years ago I left my corporate job and started my business

3 years ago I moved into my own apartment in Brooklyn (which I have since moved out of, but living alone was HUGE for me)

2 years ago became the first official employee of Your Healthiest You (big for both me and Robyn!)

1 year ago I launched my new website

And this year I’m excited to be kicking off an apprenticeship at The Studio in NYC

Astrologically, the year starts now. Aries (which we entered into this week) is considered the youngest sign of the zodiac.

All astrological signs have their specific strengths and shadows - it’s not the sign itself that’s bad or good, but what YOU decide to do with that energy.

Aries is the initiator.

Aries season is time to be brave, bold and go after what you want. It’s also an opportunity to be selfish (or “self first” as I like to say).

My question for you today is this: what are you wanting to initiate or move forward with for the year ahead?

While the end of winter (Pisces!) was all about reflection, NOW is the time to take action.

Update your resume and apply for that dream job.

Start writing your blog.

Make the move (you can interpret that one however you’d like).

The time is NOW.

Now is the time-1.png

If you’ve been struggling with finding clarity on your life’s path, or feeling stuck around taking action with the things you know need to change, I want you to know that it’s okay.

We have a LOT going on in our modern lives, and sometimes our dreams and goals can get lost amongst incoming text messages, family commitments and work obligations.

You don’t have to tackle your health, life or business goals alone.

As humans we do better with support and accountability. And we also do better when we have someone cheering us on, telling us “You’re doing a GREAT job” and reminding us of our bigger plans when life gets in the way.

I know first hand the power of this season. I also know the power of support.

My biggest growth in the last five years hasn’t come just because I decided it was time to quit or change or try. It’s come because I had a vision for myself, and had the support I needed - my incredible coaches, mentors and teachers - in order to put that wish or whim or dream into action.

Do you have a vision holder? Someone who can see your higher, brighter, more radiant self? And someone who can provide you with the specific guidance and motivation YOU need in order to make that vision a reality?

_DSC1558-Edit.jpg

My official title is “health coach” but many of my more recent clients have told me that doesn’t truly capture what I do.

“I’d describe Emily as a mindset coach. Yes, she helped me a lot with the practical things (strategies for getting back into my meditation practice, tips around eating healthy while being around not-so-healthy food every day at my job, resources for launching my own podcast) but more than anything else she’s helped me shift my mindset. I’m so much kinder to myself. I also feel empowered and excited to step into this next phase of my career and life.” - Chloe, new health + life coach

If there’s a health or life goal that you want to make happen this year in a way that feels FUN and aligned, I’d love to support you through that process.

To honor the energy of SPRING, of Aries season and the astrological new year, I’m opening up 2 spots for 1:1 coaching. We can start as early as next week!

To learn more about 1:1 coaching + apply to work with me, click here: Private coaching with Emily

If you have any questions not answered on this page, hit reply to this email and I’ll get back to you within 24 hours.

I know first hand the power of this season. I also know the power of the right support.

These two spots will fill quickly, so whether you’ve been curious about working with me for a while or you just found me but all of this is resonating with you, I encourage you to apply today.

Let’s change your life, together.

Patience

"Ahhh. I've been waiting all week for this." I said after I took the first delicious sip of my decaf almond milk latte.

My friend Amanda gave me a look and I explained further "I've been craving an almond milk latte ALL week. But I told myself I'd wait to get it until the weekend. I'm working on cultivating my patience."

A very much enjoyed coffee date :)

A very much enjoyed coffee date :)

I'm not naturally the patient type. When I see something that I want, I want it now. When I recognize a behavior in myself that isn't supportive, I want to change it ASAP.

And while this can often be a great motivator to get sh*t done and continually improve, I've also seen impatience lead to one too many impulse purchases, overindulging with certain foods and a general inability to be without.

I know I'm not alone and this is by no means my fault.

Our modern society does not foster patience with our 24-hour businesses, social media platforms that we're constantly updating and sites like Amazon.com where you can buy almost anything and have it delivered to you (often for FREE) within 2 days. Not to mention books and movies and shows all available at the click of a button.

It's not only food and things that we go overboard on, but also information.

Just like there's value in having space to digest food, there's value in the "in between" time - time where we don't have the answer or the next season or new cookbook.

So something I'm working on this year is PATIENCE. Instead of immediately buying or downloading or searching, I'm asking myself to take more space around my actions and decisions.

Patience.png

What cultivating PATIENCE looks like for me...

 - When I hear of a new book I want to read, I'm not immediately buying or downloading it. I'll request it from my local library and WAIT for it to become available, even if there's a waiting list.

 - When I have a craving for a certain treat (like an almond milk latte), I'll give myself time before immediately giving in. This may just mean I wait until that afternoon, or maybe it means I wait until the weekend. If I still want the thing then, I'll have it and enjoy it fully.

- When I have a random question, I'll think about it before looking up the answer on the internet. This is more for little questions that pop up in life or in conversation (What was the name of that song we used to sing? I wonder what spice they use in this dish?) versus specific work or task focused questions.

- Instead of sharing ideas the moment they pop up, I'll sit with them a little longer to allow them to marinate. There are some exciting things I'm working on now that I want to share with you all, but I also know they'll be more flushed out and ultimately more impactful if they're given the appropriate time and space to blossom.

Not only has this practice of patience been supportive of my bank account, but I also feel like I'm using and strengthening my brain and my INTUITION more. The additional time and space allows me to more often connect to myself and understand if there's something else behind my craving or desire to buy or learn or know.

Maybe patience is no big deal for you, but my hunch is that patience is something most of us living within modern society could be more aware of.

If anything I shared today resonated with you, I encourage you to try it out! Pick one of the examples I listed above and practice it for a week or two. See how you feel and maybe where you could apply these principles in other areas of your life.

And then let me know how it goes!


HOW ARE YOU PRACTICING PATIENCE?

Leave a comment below so we can all be inspired!

Three things I do when I can't sleep

FACT: I used to have trouble falling (and staying) asleep. While practicing yoga and meditation (plus some targeted supplementation and nutrition hacks) have helped TREMENDOUSLY, I still have nights where my mind is racing and I can't seem to wind down.

Last night was one of those nights.

I thought I would have NO trouble sleeping - I spent a ton of time outside, got plenty of exercise AND went to an hour-long gong meditation (yeah... that was COOL!). I even told my friend Nat "Oooh I'm going to sleep SO well tonight."

Yet somehow when I got home and got into bed I could not relax. My mind felt like it was going a million miles per minute. In the past I would've freaked out more: UGH I'm not going to sleep tonight, I have so much going on tomorrow, just FALL ASLEEP ALREADY!! Instead, I used some of my tools to quiet my mind and calm my body so that I could fall asleep peacefully.

Here are the three things I do when I'm having trouble sleeping:

1. Journal - I journal every night, but find it especially helpful on the nights where my mind is busy. I write down whatever is going on in my head (worries, to-do lists, things I'm excited about, etc) and imagine those thoughts literally coming OUT of my brain and onto the paper.

2. Breathe - Regulating your breath is the easiest thing you can do to calm down. When you breath slowly and deeply, you drop into your body's parasympathetic nervous system. The parasympathetic nervous system is responsible for stimulation of "rest and digest" functions of the body, so simply slowing your breath can drop you into this place of calm and ease. Try this breathing technique, it works every time.

3. Brain Balance - Brain balancing is a tool that I learned during my Universal Health Principles training. This simple practice has the power to stop anxiety in it's tracks and, like regulating your breath, brain balancing helps drop you into your parasympathetic nervous system. I'll probably write a longer post or make a video with more on this practice, but for now watch THIS HOW-TO VIDEO and just try it!


These three practices are so simple yet so powerful. Next time you are having trouble falling asleep, try one (or all three!) of these.

Lavender essential oil also helps :)

Lavender essential oil also helps :)


Do you ever struggle with falling or staying asleep? What do you do? Leave a comment below and let me know! I love to hear from you :)

Benefits of infrared sauna therapy

This post has been a LONG time coming! I first posted about infrared sauna therapy on Instagram months ago and immediately received a ton of questions - what is it? what are the benefits? AND (mostly) where can I experience this myself?

I'll try to answer these questions here + share a bit more about what to expect if you choose to try infrared sauna yourself! Alright, let's get right to it!

What is infrared sauna therapy?

Infrared saunas use heat and light to relax and detoxify the body. These saunas omit infrared light waves that create heat in the body, causing you to sweat and release stored toxins.

What are the benefits of infrared sauna therapy?

In addition to helping your body release stored toxins, infrared saunas can help you lose weight, relax, relieve unwanted pain, increase your circulation, and purify your skin. The biggest researched benefit seems to be the coronary benefits, most notably in their ability to help normalize blood pressure and reduce the chance of congestive heart failure.

Are all saunas the same?

There are three different levels of infrared sauna: near, middle, and far. These different levels represent the different sizes in infrared wavelengths and refer to the intensity of the treatment. Most people find that:

  • near-infrared levels are best for wound healing and increased immune function
  • middle-infrared levels are best for increasing circulation and promoting muscle relaxation
  • far-infrared levels are used primarily for detoxification purposes

In addition to the different infrared wavelength size, there are two different physical types of saunas: a sauna room and a sauna bed. I'm going to briefly cover what you can expect with each of these experiences.

Before you go...

I think this goes without saying but it would be irresponsible of me not to emphasize it: You need to be well hydrated, well rested and properly fed before heading to either the sauna room or sauna bed. Think of it as you would a workout - drink plenty of fluids before your session and make sure you've eaten something solid. You'll also want to give yourself time after to re-fuel (both food + liquids) and recover (i.e. don't plan drinks with your girlfriends for 30 minutes after your appointment).

What to expect - sauna room

What to wear: bathing suit or your birthday suit ;)

How long to stay in: Varies - usually you start between 15-30 minutes and can work your way up to an hour.

My experience: I visited the HigherDOSE sauna at ABC Carpet and Home in NYC. The "room" itself was pretty tiny - I booked with a friend and we were both surprised at the size of the sauna (barely big enough for us both to sit comfortably - you could definitely not lay down). I did appreciate that the door and part of the ceiling of the sauna room was glass - this made it feel less cramped, but if you are claustrophobic this may not be the option for you.

Once I got in, I started sweating pretty quickly. I stayed in for 30 minutes and while I was definitely hot, I was not uncomfortable and felt like I could have lasted longer. Afterwards, I felt good, like I had just had a few hours in the sun (which was wonderful considering it was the dead of winter in NYC!). My skin was glowing and I slept super soundly that evening.

What to expect - sauna bed

What to wear: comfortable, breath-able clothing that covers your skin (i.e. cotton leggings, socks and a long sleeved shirt).

How long to stay in: 55 minutes. According to Shapehouse (where I've done all my infrared sauna bed sweats), this is the ideal amount of time for this treatment because 45 minutes is the absolute minimum time and after 55 minutes you don't see any increase in benefits.

My experience: I visited Shapehouse in LA for my sauna bed session. After changing into my sweat clothes (Shapehouse provides a set of clothes or you can bring your own), an attendant took me back to my bed. The sauna bed is sort of like a sleeping bag set up on a massage table. The attendant helped "tuck" me in and set me up - adjusting the headrest, asked me if I needed support under my knees, anything to make sure I was comfortable. She also helped me find a show to watch (at Shapehouse each bed has it's own TV with everything from HBO to Netflix).

The first half of the session was quite pleasant - I felt warm but not super hot, and I was watching TV! Fun! Probably around 35 or 40 minutes, things got a little more intense. I could feel myself sweating more, and even felt my heart beat increase (which I read is totally normal). 10 minutes before the session was over, the attendant came back in with a cool lavender towel which she placed on my forehead. These last 10 minutes were hard - I was VERY hot and feeling pretty worn out. It's recommended that you stay in the bed the whole time, but I was told I could take my arms out of the bed if I needed a little break.

After my time was up, the attendant was back and took me to the "Relax room" where I was given tea and orange slices and had a chance to cool down. I felt like I had done a hard workout, which was great since all I had done was watch TV for an hour! Ha! That day and the next few days, I noticed that my body felt more toned, lighter even, and my skin was visibly brighter and clearer.

Are there risks?

From my research, there are no major risks if you are in good health. That being said, if you do have a health condition or take certain medications, you may want to talk to your doctor before booking your sauna session. Also, sweating is not recommended for pregnant women.

The bottom line

I love infrared sauna therapy. I prefer the beds, but see benefits from both types and definitely want to continue this fun form of self-care moving forward.

 

 

Where I sweat:
HigherDOSE // NYC
Shapehouse // LA
PORTABLE SAUNA // At home

 

Want to learn more?

Here are a few articles I found helpful in doing my research:

- Why Sweat? - Shapehouse

- Health Benefits of Saunas - Wellness Mama

- Why Infrared? - HigherDOSE

- Infrared Sauna Treatment - Dr. Axe

 

WHEW! That was a lot. I hope that this blog post answered your questions and helped you understand a little bit more about infrared saunas. Now I want to hear from you - have you tried an infrared sauna bed or room? Did you enjoy the experience? If you haven't tried it yet, is this something you're interested in doing in the future? Let me know in the comments below!