Services Updates | What’s happening with our coaching programs and more!

Red and Gold fireworks in a dark sky
Happy New Year. May you embark on a year with spirit, resilience, and optimism.

Approach the New Year with resolve to find the opportunities hidden in each day.

– Michael Josephson

What does a happy, healthy year mean to you?

The start of a new year is often a time for reflection.

Embarking on a new year can be a great time to clarify intentions, align yourself with where you most desire to go, and structure clear, relevant action steps to make it all happen.

Thinking of new year intentions, we have something we think you may love.

For January 2024, we are adding some perks with our complimentary introduction coaching session with Ashley.

The complimentary intro coaching session is a great opportunity to experience a brief dose of what it is like to engage with a coach. It also helps us get to know each other a little more.

This month we are sweetening the pot a bit.

In January 2024, people who take advantage of our complimentary introduction session will receive a free resource PLUS a bonus session to address a top-of-mind area they wish to work on in 2024. 

The nitty, gritty guide to living productive and well includes over 60 pages of well-being-focused tips, insights, and reflective exercises. It is a great resource to support meaningful alignment in your life and habits that set you up for success, happiness, and fulfillment!

The resource is also a great primer to identify growth goals centered on life balance, integration, and healthy well-being. Learn more about the primary benefits of this resource on the blog.

Eager participants can get started by scheduling their first coaching session HERE. (Note – this is a special sign-up link for the Jan 2024 promotion. The introductory coaching sessions will expire 2 months after your enrollment date).

What else do we have in store for 2024?

To no surprise, we will continue to prioritize realistic structure, support, and (of course) coaching for a happy, healthy life. Ashley’s coaching style is great for addressing the intricate and delicate balance between your personal and professional priorities.

We are also working on more relevant workshops that can help people interested in well-being-focused coaching approaches, but not quite ready for a coaching relationship. Below are some quarterly DIY learning suggestions as well.

We look forward to helping you cultivate positive, healthy well-being across life areas in 2024!

Quarterly Learning Suggestions

  • Atomic Habits – Although I haven’t had the chance to read it, this book has been recommended by my professional peers time and time again. Also, it’s one of the most popular professional development books for current times. It may be a great option to help set yourself up for success in the new year (and life)
  • Grit – I have alluded to the salience of Angela Duckworth and her savvy incorporation of applied positive psychology in the past. Recommending her material remains unwavering for 2024. There is also a complete summary, which can support our typical busy adult lives!
  • Set Boundaries, Find Peace, A Guide to Reclaiming Yourself – One thing I can say for certain is that work-life-family balance (eh hmm… integration) is one of the top priorities in coaching relationships. In fact, it’s likely one of the top priorities for modern adults. This book addresses this top-of-mind topic through an emphasis on healthy boundaries in life and relationships. It also leverages insights from current behavioral research

As Ashley continues to expand as a well-being-focused coach, the practice has evolved to include more tools and resources, group coaching options, and a more strategic structure to coaching sessions.

*Information on all program and service options is available via the Work With Me page.

Wherever your life & well-being journey takes you, we are happy you have chosen our community. May this New Year bring compelling opportunities, adventures, and success to you. Wishing you a happy, healthy year in 2024!

Practice and Services Update, Fall 2023

An aerial shot of trees in evergreen and autumn colors with a lake and mountains on the horizon
An epic fall foliage view from a fire tower in the Adirondack Mountains

A calm mind brings inner strength and self-confidence, so that’s very important for good health.

– Dalai Lama

Life gets busy. What are 3 ways to prioritize your goals & well-being?

We are grateful to have you in this happy, healthy community.

The fall season is often vibrant and bountiful. It may also seem like a kick-off to the hustle & bustle around popular holidays.

Below are a few ways to find some calm within chaos while keeping your most significant priorities & well-being in relevant balance. Also, scroll down for a few practice updates and learning suggestions.

While the natural world around us exudes brilliance and vibrancy, we think you should too! A few tried & true techniques for self-care, a calmer mind, and an overall focus on positive well-being are:

  1. Hierarchy of goals – this method of structuring goals can help you stay organized, clear-headed, and motivated. The approach represents a bit of strategic life engineering. It helps organize sub-level, journey-oriented goals and smaller tasks that funnel into your main priorities. It can be applied to personal and professional goals (or better yet, the integration of life areas!). Using a hierarchy of goals gained additional focus from positive psychology leaders like Angela Duckworth. She attributes this method as a way to help stay focused and aligned with the overall vision or “big life goals.” Duckworth also attributes this method as a way to support building grit & resilience.
  2. Mindful moments – mindfulness has received a lot of attention in recent years and for good reason. It turns out that consistently practicing mindfulness can boost human cognitive abilities (such as focus) and overall state of mind. Mindfulness isn’t just about meditation. Simple, daily methods can easily be incorporated into your life and overall routines (learn more below).
  3. Incorporating well-being priorities into your life vision – speaking of a clear life vision… We are notable fans of framing well-being-focused goals within your overall vision plans (be the goals related to work, family, or other personal priorities). Findings from well-being science continue to emerge. However, we have some pretty compelling information on the benefits of positive well-being. A steady focus on positive well-being may help lift someone’s sense of happiness, contentment, and fulfillment in life.

What is one well-being-focused goal you want to focus on this season? We would love to hear your stories!

Positivity comes in different forms, including lines of thinking, engagements with other people, and an alignment to a sense of meaning or purpose.

Whether you are addressing small or big life goals, this trifecta of well-being-focused areas in life and the sense of self can make the difference between how it feels to work on goals.

So, if you are identifying a well-being-focused goal, something that fits into one of those overarching areas could be a good place to start.

Also, coaching conversations can be used as a catalyst to build positive momentum toward your life goals, vision, & purpose.

If Ashley hasn’t had the honor to coach you in the past (or hasn’t seen you in a while), we welcome you to schedule a complimentary coaching session

We hope you are having a lovely season and harnessing those opportunities to cultivate positive, healthy well-being.

Quarterly Learning Suggestions

As Ashley continues to expand as a well-being-focused coach, the practice has evolved to include more tools and resources, group coaching options, and a more strategic structure to coaching sessions.

*Information on all program and service options is available via the Work With Me page.

Wherever your life & well-being journey takes you, we are happy you have chosen our community.

Practice and Services Update, Summer 2023

An early evening blue and orange lit sky mid-sunset and a vineyard row
A summertime evening sky in New Haven, Vermont

“Life is a progress and not a station.

– Ralph Waldo Emerson

Summer is upon us. How can we help you harness the happy, healthy life you deserve?

We are grateful to have you in this happy, healthy community.

First things first; our heartfelt sympathy goes out to our neighbors in many parts of Vermont who have seen devastation through flooding. Early this summer, it was very hot & dry in Vermont. Then, a bombardment of rainy days came. This combination seemed to threaten the stability of our natural environments, including the gorgeous mountainous areas we adore.

It is a little hard to grasp the brevity of what has really happened, but the spirit of the small but mighty state thrives. People are actively pitching in to help their neighbors and strategizing their next steps. We are honored to call this state home & look forward to what will be rebuilt and rejuvenated despite this unfortunate series of events.

If you would like to donate to organizations supporting people negatively affected by the floods, Vermont 211 has compiled a list of resources. These options may be a little more direct as compared to other national fundraising campaigns.

We also have our friends to the north in Canada in our heads & hearts. As a small business owner & coach, I have several professional networking friends and colleagues in Canada as well as some coaching clients. As the fire season continues to barrel on, we know they have been to the test as many of our Western US counterparts have in recent years.

Otherwise, as normal, we have included a few practice-related updates are below.

What’s Happening

We are looking forward to rolling out the expanded version of our newest group coaching program. The 10-week group coaching option will depend on enrollment. We are aiming for 4-6 people per cohort.

In quick & salient terms, the program will help you harness & reign the best version of YOU!

This group coaching option builds upon our pilot program with a core focus on cultivating core strengths & personal brilliance. Please send us a note or email if you would for us to add you to the waitlist for group coaching!

We will also be rolling out a new workshop on setting clear life goals. This compelling workshop will leverage the concept of a mind map & support you in garnering clarity & focus in your life. 

As we know people are often busy as heck during this time of year, we plan to offer this in late summer or early fall (considering seasonal changes in North America). Be sure to keep an eye on our website and blog for updates.

Otherwise, we hope you are having a nice season and harnessing those opportunities to cultivate positive, healthy well-being.

Quarterly Learning Suggestions 

Ashley has been part of a small accountability group with fellow coaches. Sometimes this group has included a book club or other shared learning from podcasts, videos, and blogs.

It seemed the overwhelming sentiment for heading into July and August was to keep things relevant but a little lighter feeling (perhaps even inspirational). With this sentiment in mind, the reading (or listening or watching) suggestions for this quarter are pretty easy-going.

  • Big MagicElizabeth Gilbert — This book comes up in my personal and professional circles time and time again. I am told people read & re-read this book, each time gleaning new insight & inspiration. Plus, it seems to elicit joy in readers. If you are looking for “that” book, this one may be it!
  • Thinking of creativity (and other things that boost positive psychology & well-being), a slightly oldie, but goodie is the TedTalk from Isabelle Mercier on hijacking unnecessary worry and negative bias of perceived peer pressure.
  • I was recently reminded of Angela Duckworth’s compelling applications of the concept of goal fusion
    • Also, here is a brief YouTube video highlighting what that is & why it could be relevant to YOU!
  • PS… Ashley is finally getting around to reading Jim Collin’s Good to Greata book that focuses on what makes good companies great.

*Information on all program and service options is available via the Work With Me page.

Wherever your life & well-being journey takes you, we are happy you have chosen our community.

Practice and Services Update, Spring 2023

A spring garden with tulips in bloom and an artistically painted fence in the backdrop
Photo compliments of a neighbor in Burlington, Vermont

Do not judge me by success, judge me by how many times I fell down and got back up again

– Nelson Mandela

Cultivate the healthy life and positive well-being you strive to have!

We are grateful to have you in this happy, healthy community.

Without a doubt, people living in the northern hemispheres are finding their outdoor schedule picking up with the rejuvenation and renewal of spring. While people in other parts of the globe may be thinking ahead to having fun in the snow. With those factors in mind, this quarterly update will be simple.

The biggest current update is that the time has finally arrived to offer group coaching! 

The first group coaching cohorts will kick off at an introductory rate and keep a pilot approach in mind. The program will be rooted in an overarching theme; cultivating core strengths & personal brilliance. Emphasizing people’s distinctive strengths and attributes, we will shift into incorporating your unique brilliance into your personal and professional priorities.

Learn more about the ins and outs of the first group coaching option in a recent blog post.

What’s Happening

Ashley has also continued to expand and evolve with well-being-focused applications. Last Fall, she began training in the Positive Intelligence framework. The opportunity came about through serendipitous circumstances but was seemingly well-timed and relevant!

Formal certification in the application may or may not be on the horizon. Yet, the foundational applications present a relevant opportunity to continue emphasizing the role of emotional regulationmindfulness, and resilience-focus in our day-to-day priorities.

We are excited to incorporate the primary concepts behind positive intelligence into the coaching experience.

She is also expected to obtain the next level in ICF (International Coaching Federation) credentialing by this Fall. Thank you to those who have participated in recorded sessions for this process! 

Reading Suggestions 

*Information on all program and service options is available via the Work With Me page.

Wherever your life & well-being journey takes you, we are happy you have chosen our community.

Practice and Services Update, Bonus Update New Year 2023

a group of people raising champagne glasses to cheers, sparkly glitter and confetti showering down

What would life be if we had no courage to attempt anything?

– Vincent Van Gogh

Cultivate the healthy life and positive well-being you strive to have!

We are grateful to have you in this happy, healthy community.

Although we aren’t 100% into the marketing frenzies around holidays, we do wish to recognize those who embrace a new year as complementary to goals and action plans. To help you get started, we are offering 2 introductory bundles at a promotional rate (through the end of January). 

Learn more about the ins and outs in our recent blog post

Courage is a character trait and representative of action!

Speaking of courage, we like that term! One, it is considered a character strength (learn more from VIA Institute on Character). Two, we frequently comment on how embarking on a journey with coaching is a courageous move! 

What’s Happening

I (Ashley) also found inspiration in listening in on a recent teleconference hosted by the Nova Institute, a global meeting of minds centered on human and planetary health. 

One person spoke about a research project on inner development goals. An inspiration for the global study was that some countries decided quite some time ago to incorporate personal development into adult priorities. The concept is detailed in a book, The Nordic Secret. As it turns out, these are some of the same countries that rank well on global happiness scales today. There is little doubt that there is something to it! 

We have made slight adjustments to our quarterly updates.  As promised we will keep primary resources, updates, and your quarterly book suggestions.  

Ashley has continued to take a deep dive into well-being science. In December, she completed a certificate program in Emotional Intelligence from the University of Vermont. Luckily, her training in applied positive psychology for well-being primed her well for completing the course!

We are excited to include a few more tools and frameworks under our belts and incorporate them into the coaching experience. 

Reading Suggestions

On that note, one of the reading suggestions that we are passing along was mentioned in that course. 

*Information on all program and service options is available via the Work With Me page.

Wherever your life journey takes you, we are happy you have chosen our community. 

Happy New Year!

Practice and Services Update, Bonus Update Fall-Winter 2022

You don’t have to see the whole staircase.  Just take the first step.

– Martin Luther King Jr.

We are excited to share two new things and couldn’t wait until the next quarterly update!

As mentioned in our Fall newsletter, we set up a simple and sweet guide to cultivate gratitude in your life and enhance positive well-being

Practicing gratitude is a great way to stay positive, nourish emotional well-being, and enhance self-care and compassion.  Best of all, it’s free to practice.  Simple reflection exercises focused on cultivating gratitude are also easy to incorporate into your routines.  Learn more in our recent blog post on gratitude.

We are thrilled to introduce Well-being Buddies

Behind the scenes, we have been working on some primary things.  One area has been further fine-tuning content and branding with the aim of improving how clear and relatable it is.  Another focus has been creating opportunities for more access to our programs and service offerings.

These goals and priorities have led to new partnerships and shifts in product development.

Embarking on coaching is a big decision.  It is one with the potential for great reward but requires time, commitment, and work on your end. 

The Well-being Buddies option helps reduce the individual cost commitment to coaching some while also harnessing the power of accountability.  We think it could easily be a win-win and may enrich the experience for those who enroll.

Accountability partners can play a pivotal role in staying on track and achieving the things you desire most

Studies of programs leveraging accountability partners have suggested that accountability partnerships may lead to better health outcomes, greater confidence, more satisfaction and happiness, and more! 

Learn more from our recent blog post on accountability partners, including some of the factors that make great accountability partnerships.

At this point, we are piloting the accountability partner approach via our 3-month lifestyle coaching program.   This program combines best-in-class coaching approaches with tailorable components to customize the journey for the people enrolled.

The Well-being Buddies track will have 2 group coaching sessions per month (in pairs with your accountability partner) and 1 individual coach session per month.  This approach will allow for personalization and leverage the benefits of an accountability partner. 

You can learn more about the program structure via the cart page for Well-being Buddies.

*Information on all program and service options is available via the Work With Me page.

Wherever your life journey takes you, we are happy you have chosen our community. 

Have a lovely holiday season and enjoy wrapping up the rest of this year!

Practice and Services Update, Fall 2022

…and all at once, summer collapsed into Fall.

Oscar Wilde, poet & playwright

Embrace the beauty around you and sparkle every day.

We are sure many agree that summer seems to fly by quickly, but we hope you are like us and also welcome Fall!  Being New England based (physically), the Fall frenzy is just as bustling as summer.

As with any change of seasons, our bodies may recognize it.  Seasonal changes are a great time to center on dimensions of well-being.

Ashley likes to remind people that the ebbs and flows of seasons can also remind us to engage in self-care.  Like nature, our bodies desire to rest and restore as much as an active lifestyle. 

*Linked is a simple tool for assessing your well-being and capacity levels.  Feel free to use this at your leisure.  This is a sample of the content from our newest eBook, How to Live Well & Productive | Your Nitty, Gritty Guide.

Also, with the end of the year coming soon, you may be thinking ahead to 2023 (…did I just say that?!?).  As we shift closer to the close of another year, we must not forget to enjoy the final few months of 2022. 

What are you working on? 

If we haven’t heard from you in a while, we would love to catch up.  As the coaching practice continues to evolve, we have been integrating more relevant well-being-focused offerings. 

2022 has also allowed for the expansion of partnership models, which will extend the reach and scope of Ashley’s coaching practice.  She couldn’t be more excited about the direction things are going! 

Learn more, see our practice updates, and snag our quarterly reading suggestions below.

What’s Happening

Our program bundles have been revamped slightly.  The information on programs and services is still accessible via the Work With Me page.

We are also expanding our modes of delivery.  Ashley has partnered with Open Path’s Healing Arts Collective, a membership model providing broader access to wellness services.  Their program involves a nominal fee but opens doors to discounted rates for numerous wellness providers.  It is intended to reach people who may not be able to afford wellness services through other modalities.  Also, the collection of practitioners on the platform is fantastic.

Our well-being workshop series is hot to trot!

  • Stress Mastery:  How to Use Loving-Kindness to Enhance Your Well-being
  • Strengths and Well-being:  How to Set Up a Personalized Well-being Vision Plan
  • Work-Life Integration:  How to Design Your Days, Weeks & Months for Optimal Well-being
  • Social & Emotional Well-being:  How to Boost Positive Emotional Awareness and Relationships
  • How to Optimize Well-being for a Clearer Mind, Healthier Body & Peak Performance

We are rolling these out through a hybrid in-person + virtual format.  Also, we are open to collaborating with other organizations to deliver the content to staff, clientele, or audiences.

Ashley was also selected to coach via a well-being platform that reaches people on a global scale.  The global well-being platform serves larger organizations, such as globally-based consulting firms, but is also available directly to consumers.  If you are interested in this model, please send us an email to request more information.

This program simply replaces the worksite wellness work she was already doing.  It allows for an even greater level of flexibility.  Therefore, the availability to schedule with her will remain open

Upcoming

Just in time for the holiday season, we will soon have a free resource focused on gratitude.  Ashley’s expanded training in well-being science over the last years has allowed for further incorporation of relevant gratitude- and mindful-based practices. 

Similarly to the simple journal templates (hey, check out of Cool Stuff page), this free gratitude practice tool will be simple and sweet.  It will be an easy template to integrate into your busy life.

Other Things to Know

Our newest lifestyle coaching program is rooted in applied positive psychology and designed for you to Harness a Happy Healthy Life with your life and overall well-being.  Use this link to enroll in this coaching program.

You can learn more about our coaching programs on the Work With Me page on the website.

Wherever your wellness journey takes you, we are happy you have chosen our wellness community!

Reading Suggestions

Although not brand new, Ashley highly recommends the What Happy People Know series of books.  The people she has suggested it to have all concurred.

The original book incorporated stories with real-life case studies and well-being science.  It also led to a series of spin-offs that included additional material from other well-being experts.

Practice & Services Update, Summer 2022

sun setting over grassy green hills and mountains in the distance (Burlington, Vermont)

“Laughter is a sunbeam of the soul.” 

Thomas Mann, Nobel Prize Winner

Summertime is upon us.  Show us your inner sunshine.

The Summer months are often exuberant.  Summer is also a favorite season to get outside.  It can be a great time to tap into overall health and well-being. 

Our well-being represents the distinct combination and intersections between physical, mental, emotional, and social health.  Furthermore, happiness and life satisfaction are thrown into the mix.

A simple definition of well-being is the state of being comfortable, healthy, or happy.  A continuum of this definition is finding ways to integrate all three, i.e. our wellness!

Since we know you are likely busy living life, we’ll keep this update short, sweet, and simple.  However, we thought you might like to read (or skim…) our latest blog article on summer reading. It highlights 9 of the best books for optimal well-being and overall health.

Please enjoy the picture from the eve of the summer solstice in Burlington, Vermont.

What’s Happening

The newest lifestyle coaching program is ready!  This program is rooted in applied positive psychology and designed for you to Harness a Happy Healthy Life with your life and overall well-being.  Use this link to enroll in this coaching program.

You can learn more about our coaching programs on the Work With Me page on the website.

As previously mentioned, we are also excited to resume content on lifestyle wellness and brain health!  The full extent of the program is taking a little longer to develop at the optimal level we know you deserve.  However, enrollment and the first few modules are open!!

In the meantime, this 9 Easy Ways to Keep Your Brain Healthy and Fit checklist can help you get started

Upcoming

We are developing a workshop series on topics related to well-being (and couldn’t be more thrilled about it!)  

The lineup will include:

  • Stress Mastery:  How to Use Loving-Kindness to Enhance Your Well-being
  • Well-being Vision Plan: How to Optimize Your Strengths for Well-being
  • Work-Life Integration: How to Design Your Days, Weeks & Months for Optimal Well-being
  • Social & Emotional Well-being: How to Boost Positive Emotional Awareness and Relationships
  • How to Optimize Well-being for a Clearer Mind, Healthier Body, and Peak Performance

More details to come.  We will be updating our website soon.

Other Things to Know

Not much right now, but we’ll update you on those new well-being-focused offerings soon.

Wherever your wellness journey takes you, we are happy you have chosen our wellness community!  Have an amazing summer!

Reading Suggestions

(besides the 9 amazing books included in our blog post!)

Do not judge me by success, judge me by how many times I fell down and got back up again

– Nelson Mandela

Cultivate the healthy life and positive well-being you strive to have!

We are grateful to have you in this happy, healthy community.

Without a doubt, people living in the northern hemispheres are finding their outdoor schedule picking up with the rejuvenation and renewal of spring. While people in other parts of the globe may be thinking ahead to having fun in the snow. With those factors in mind, this quarterly update will be simple.

The biggest current update is that the time has finally arrived to offer group coaching! 

The first group coaching cohorts will kick off at an introductory rate and keep a pilot approach in mind. The program will be rooted in an overarching theme; cultivating core strengths & personal brilliance. Emphasizing people’s distinctive strengths and attributes, we will shift into incorporating your unique brilliance into your personal and professional priorities.

Learn more about the ins and outs of the first group coaching option in a recent blog post.

What’s Happening

Ashley has also continued to expand and evolve with well-being-focused applications. Last Fall, she began training in the Positive Intelligence framework. The opportunity came about through serendipitous circumstances but was seemingly well-timed and relevant!

Formal certification in the application may or may not be on the horizon. Yet, the foundational applications present a relevant opportunity to continue emphasizing the role of emotional regulationmindfulness, and resilience-focus in our day-to-day priorities.

We are excited to incorporate the primary concepts behind positive intelligence into the coaching experience.

She is also expected to obtain the next level in ICF (International Coaching Federation) credentialing by this Fall. Thank you to those who have participated in recorded sessions for this process! 

Reading Suggestions 

*Information on all program and service options is available via the Work With Me page.

Wherever your life & well-being journey takes you, we are happy you have chosen our community.

Practice and Services Update, Bonus Update New Year 2023

a group of people raising champagne glasses to cheers, sparkly glitter and confetti showering down

What would life be if we had no courage to attempt anything?

– Vincent Van Gogh

Cultivate the healthy life and positive well-being you strive to have!

We are grateful to have you in this happy, healthy community.

Although we aren’t 100% into the marketing frenzies around holidays, we do wish to recognize those who embrace a new year as complementary to goals and action plans. To help you get started, we are offering 2 introductory bundles at a promotional rate (through the end of January). 

Learn more about the ins and outs in our recent blog post

Courage is a character trait and representative of action!

Speaking of courage, we like that term! One, it is considered a character strength (learn more from VIA Institute on Character). Two, we frequently comment on how embarking on a journey with coaching is a courageous move! 

What’s Happening

I (Ashley) also found inspiration in listening in on a recent teleconference hosted by the Nova Institute, a global meeting of minds centered on human and planetary health. 

One person spoke about a research project on inner development goals. An inspiration for the global study was that some countries decided quite some time ago to incorporate personal development into adult priorities. The concept is detailed in a book, The Nordic Secret. As it turns out, these are some of the same countries that rank well on global happiness scales today. There is little doubt that there is something to it! 

We have made slight adjustments to our quarterly updates.  As promised we will keep primary resources, updates, and your quarterly book suggestions.  

Ashley has continued to take a deep dive into well-being science. In December, she completed a certificate program in Emotional Intelligence from the University of Vermont. Luckily, her training in applied positive psychology for well-being primed her well for completing the course!

We are excited to include a few more tools and frameworks under our belts and incorporate them into the coaching experience. 

Reading Suggestions

On that note, one of the reading suggestions that we are passing along was mentioned in that course. 

*Information on all program and service options is available via the Work With Me page.

Wherever your life journey takes you, we are happy you have chosen our community. 

Happy New Year!

Practice and Services Update, Bonus Update Fall-Winter 2022

You don’t have to see the whole staircase.  Just take the first step.

– Martin Luther King Jr.

We are excited to share two new things and couldn’t wait until the next quarterly update!

As mentioned in our Fall newsletter, we set up a simple and sweet guide to cultivate gratitude in your life and enhance positive well-being

Practicing gratitude is a great way to stay positive, nourish emotional well-being, and enhance self-care and compassion.  Best of all, it’s free to practice.  Simple reflection exercises focused on cultivating gratitude are also easy to incorporate into your routines.  Learn more in our recent blog post on gratitude.

We are thrilled to introduce Well-being Buddies

Behind the scenes, we have been working on some primary things.  One area has been further fine-tuning content and branding with the aim of improving how clear and relatable it is.  Another focus has been creating opportunities for more access to our programs and service offerings.

These goals and priorities have led to new partnerships and shifts in product development.

Embarking on coaching is a big decision.  It is one with the potential for great reward but requires time, commitment, and work on your end. 

The Well-being Buddies option helps reduce the individual cost commitment to coaching some while also harnessing the power of accountability.  We think it could easily be a win-win and may enrich the experience for those who enroll.

Accountability partners can play a pivotal role in staying on track and achieving the things you desire most

Studies of programs leveraging accountability partners have suggested that accountability partnerships may lead to better health outcomes, greater confidence, more satisfaction and happiness, and more! 

Learn more from our recent blog post on accountability partners, including some of the factors that make great accountability partnerships.

At this point, we are piloting the accountability partner approach via our 3-month lifestyle coaching program.   This program combines best-in-class coaching approaches with tailorable components to customize the journey for the people enrolled.

The Well-being Buddies track will have 2 group coaching sessions per month (in pairs with your accountability partner) and 1 individual coach session per month.  This approach will allow for personalization and leverage the benefits of an accountability partner. 

You can learn more about the program structure via the cart page for Well-being Buddies.

*Information on all program and service options is available via the Work With Me page.

Wherever your life journey takes you, we are happy you have chosen our community. 

Have a lovely holiday season and enjoy wrapping up the rest of this year!

Practice and Services Update, Fall 2022

…and all at once, summer collapsed into Fall.

Oscar Wilde, poet & playwright

Embrace the beauty around you and sparkle every day.

We are sure many agree that summer seems to fly by quickly, but we hope you are like us and also welcome Fall!  Being New England based (physically), the Fall frenzy is just as bustling as summer.

As with any change of seasons, our bodies may recognize it.  Seasonal changes are a great time to center on dimensions of well-being.

Ashley likes to remind people that the ebbs and flows of seasons can also remind us to engage in self-care.  Like nature, our bodies desire to rest and restore as much as an active lifestyle. 

*Linked is a simple tool for assessing your well-being and capacity levels.  Feel free to use this at your leisure.  This is a sample of the content from our newest eBook, How to Live Well & Productive | Your Nitty, Gritty Guide.

Also, with the end of the year coming soon, you may be thinking ahead to 2023 (…did I just say that?!?).  As we shift closer to the close of another year, we must not forget to enjoy the final few months of 2022. 

What are you working on? 

If we haven’t heard from you in a while, we would love to catch up.  As the coaching practice continues to evolve, we have been integrating more relevant well-being-focused offerings. 

2022 has also allowed for the expansion of partnership models, which will extend the reach and scope of Ashley’s coaching practice.  She couldn’t be more excited about the direction things are going! 

Learn more, see our practice updates, and snag our quarterly reading suggestions below.

What’s Happening

Our program bundles have been revamped slightly.  The information on programs and services is still accessible via the Work With Me page.

We are also expanding our modes of delivery.  Ashley has partnered with Open Path’s Healing Arts Collective, a membership model providing broader access to wellness services.  Their program involves a nominal fee but opens doors to discounted rates for numerous wellness providers.  It is intended to reach people who may not be able to afford wellness services through other modalities.  Also, the collection of practitioners on the platform is fantastic.

Our well-being workshop series is hot to trot!

  • Stress Mastery:  How to Use Loving-Kindness to Enhance Your Well-being
  • Strengths and Well-being:  How to Set Up a Personalized Well-being Vision Plan
  • Work-Life Integration:  How to Design Your Days, Weeks & Months for Optimal Well-being
  • Social & Emotional Well-being:  How to Boost Positive Emotional Awareness and Relationships
  • How to Optimize Well-being for a Clearer Mind, Healthier Body & Peak Performance

We are rolling these out through a hybrid in-person + virtual format.  Also, we are open to collaborating with other organizations to deliver the content to staff, clientele, or audiences.

Ashley was also selected to coach via a well-being platform that reaches people on a global scale.  The global well-being platform serves larger organizations, such as globally-based consulting firms, but is also available directly to consumers.  If you are interested in this model, please send us an email to request more information.

This program simply replaces the worksite wellness work she was already doing.  It allows for an even greater level of flexibility.  Therefore, the availability to schedule with her will remain open

Upcoming

Just in time for the holiday season, we will soon have a free resource focused on gratitude.  Ashley’s expanded training in well-being science over the last years has allowed for further incorporation of relevant gratitude- and mindful-based practices. 

Similarly to the simple journal templates (hey, check out of Cool Stuff page), this free gratitude practice tool will be simple and sweet.  It will be an easy template to integrate into your busy life.

Other Things to Know

Our newest lifestyle coaching program is rooted in applied positive psychology and designed for you to Harness a Happy Healthy Life with your life and overall well-being.  Use this link to enroll in this coaching program.

You can learn more about our coaching programs on the Work With Me page on the website.

Wherever your wellness journey takes you, we are happy you have chosen our wellness community!

Reading Suggestions

Although not brand new, Ashley highly recommends the What Happy People Know series of books.  The people she has suggested it to have all concurred.

The original book incorporated stories with real-life case studies and well-being science.  It also led to a series of spin-offs that included additional material from other well-being experts.

Practice & Services Update, Summer 2022

sun setting over grassy green hills and mountains in the distance (Burlington, Vermont)

“Laughter is a sunbeam of the soul.” 

Thomas Mann, Nobel Prize Winner

Summertime is upon us.  Show us your inner sunshine.

The Summer months are often exuberant.  Summer is also a favorite season to get outside.  It can be a great time to tap into overall health and well-being. 

Our well-being represents the distinct combination and intersections between physical, mental, emotional, and social health.  Furthermore, happiness and life satisfaction are thrown into the mix.

A simple definition of well-being is the state of being comfortable, healthy, or happy.  A continuum of this definition is finding ways to integrate all three, i.e. our wellness!

Since we know you are likely busy living life, we’ll keep this update short, sweet, and simple.  However, we thought you might like to read (or skim…) our latest blog article on summer reading. It highlights 9 of the best books for optimal well-being and overall health.

Please enjoy the picture from the eve of the summer solstice in Burlington, Vermont.

What’s Happening

The newest lifestyle coaching program is ready!  This program is rooted in applied positive psychology and designed for you to Harness a Happy Healthy Life with your life and overall well-being.  Use this link to enroll in this coaching program.

You can learn more about our coaching programs on the Work With Me page on the website.

As previously mentioned, we are also excited to resume content on lifestyle wellness and brain health!  The full extent of the program is taking a little longer to develop at the optimal level we know you deserve.  However, enrollment and the first few modules are open!!

In the meantime, this 9 Easy Ways to Keep Your Brain Healthy and Fit checklist can help you get started

Upcoming

We are developing a workshop series on topics related to well-being (and couldn’t be more thrilled about it!)  

The lineup will include:

  • Stress Mastery:  How to Use Loving-Kindness to Enhance Your Well-being
  • Well-being Vision Plan: How to Optimize Your Strengths for Well-being
  • Work-Life Integration: How to Design Your Days, Weeks & Months for Optimal Well-being
  • Social & Emotional Well-being: How to Boost Positive Emotional Awareness and Relationships
  • How to Optimize Well-being for a Clearer Mind, Healthier Body, and Peak Performance

More details to come.  We will be updating our website soon.

Other Things to Know

Not much right now, but we’ll update you on those new well-being-focused offerings soon.

Wherever your wellness journey takes you, we are happy you have chosen our wellness community!  Have an amazing summer!

Reading Suggestions

(besides the 9 amazing books included in our blog post!)

Practice & Services Update, Spring 2022

“No matter how chaotic it is, wildflowers will still spring up in the middle of nowhere.” 

Sheryl Crow

…and just like that, it’s Spring! The Spring season is a great time to focus on growth.

Spring provides several reminders to keep us moving forward, which may be relevant to health priorities and personal growth goals.

In many ways, the sights and sounds of the season provide us with the uplift we need. The buzz of the spring season may boost our spirit and motivation, which could nudge us to get started on a specific project.

I am inspired by the premise that Spring is a time of plans and projects (Leo Tolstoy). 

The uplift from Spring may help to focus on your well-being.

A simple definition of well-being is the state of being comfortable, healthy, or happy. A continuum of this definition is finding ways to integrate all three, i.e. our wellness!

Wellness is much about the intersections between mental, emotional, and physical health. Furthermore, overall wellness may include dimensions within the spiritual realms, relationships with constructs like career and finance, and social dynamics. 

Spring is, ultimately, a great time to either continue the momentum gained from the new year or to pick up something new. 

Regarding your health, we like to continue to focus on the root causes of our health and overall well-being. At a clinical level, a key area to keep in mind is inflammation and oxidative stress levels in the body

Transitioning from winter, we may be coming out of a more grounded period. Also, depending on our specific environment, we may have been a little less physically active. Injury prevention is something to keep in mind. Seasonal allergies may also afflict people. 

Keeping chronic inflammation and elevated oxidative stress levels at bay is a great way to combat both of these potential “threats” to our health and wellness in Spring. 

Maintaining priorities in our wellness plan that nurture overall internal function can help our bodily systems work better, such as hormonal regulation, immune system response, and the gut-brain connection. 

Furthermore, this boost to internal health may help regulate the psychological stress response, which can help us feel better in terms of overall well-being.  

If you are thinking more about a personal project or goal for this Spring, a few things can help you stay on track

  1. Clarity and realistic goal setting can help inform your road map. Also, defining goals that align with your values and character strengths can help stay motivated. Furthermore, brainstorming at least a few different ways to complete things and evaluating potential obstacles that may get in the way can help you hone your focus. Then, of course, structuring goals in a clear way, such as “what will you do” and “by when?”
  2. Mindfulness for the journey as well as the end goal may be relevant. Are there small rewards along the way that contribute to the overall outcome, such as opportunities for new learning or personal growth?
  3. Journaling can help you plan out your time, draft and track goals, and maintain aspirational reminders to help motivate you to stay on track. A journaling template or tool can also be used for self-reflection.

These tips should apply to almost any project… large or small. At a broad level, well-being priorities will always fall onto spectrums and continuums. 

One study suggested the top three character strengths correlated with positive well-being are 1) Hope, 2) Gratitude, and 3) Love. 

When considering ways to nurture your overall well-being, figuring out where these characteristics fit into your life could be a higher-level personal growth project. Also, determining whether or not these characteristics can be cultivated further across the dimensions of your life may be supportive.  

Finally, remembering your sense of mind-body connection can support your overall health and sense of well-being. One tactic for this is a body scan. Where are you holding tension? Is there a way to release some of this? 

This article entails a few methods for eliciting the relaxation response. These relaxation methods can help reduce stress and may help improve your sleep quality.

Scroll below for practice updates, including more information on our newest lifestyle coaching program for well-being rooted in applied positive psychology. 

Also, a new feature to our newsletters is reading suggestions.

Please enjoy the picture from early Spring at Red Rocks Park in Burlington, Vermont.

What’s Happening

The newest lifestyle coaching program is ready! This program is rooted in applied positive psychology and designed for you to Harness a Happy Healthy Life with your life and overall well-being. Use this link to enroll in this coaching program.

You can learn more about our coaching programs by visiting the Work With Me page on the website.

As previously mentioned, we are also excited to resume content on lifestyle wellness and brain health!  The first few modules & Enrollment are now open!

In the meantime, this 9 Easy Ways to Keep Your Brain Healthy and Fit checklist can help you get started

Upcoming

We will be integrating some new assessments into our model.

The functional health assessment is still critical for lifestyle health and wellness. It helps illuminate various intersecting points and potential gaps in your health profile. 

However, we also want to ensure that we are capturing; 

  1. a complete vision of who you are
  2. the goals you wish to achieve
  3. how we can support you to get there

These new assessment tools should help us do that more saliently and efficiently

Other Things to Know

Practice hours have had slight adjustments. You can follow us on Google or Facebook to stay up-to-date on those. 

Wherever your life journey takes you, we are happy you have chosen our community! Here’s to a happy, healthy Spring season!

Reading Suggestions

Relaxation Response for Reversing Stress

Flourish by Martin E. P. Seligman

Practice & Services Update Winter, early 2022

“To appreciate the beauty of a snowflake it is necessary to stand out in the cold.” 

— Aristotle

It’s 2022!  Cheers to Better Health and Wellness.  Here Are 3 Ways to Stay on Track.

In the northern hemisphere, the winter months are usually colder and have shorter durations of daylight.  I am inspired by the premise that winter is a time for recovery and preparation

One of my favorite recommendations for this time of year is to dedicate some time to planning your health and wellness priorities

The beginning of a new year can be a great time to make your health-related appointments.  Our handy mini-guide for health consumers can help you select healthcare and wellness options best suited for your needs.

This time of year can also be optimal to set up your goals for the year (if you haven’t already done so).

Staying on top of your skin health can help support your internal wellness.  If your winter season brings colder weather, it could result in drier conditions in both indoor and outdoor environments.  Other lifestyle factors may also influence the health of your skin, such as a change in the foods you are eating, physical activity routines, and your sleep schedules. 

Skin health can also provide a window into the overall cellular health status of the body.  Nurturing your skin health both internally and externally through optimal wellness habits can make a difference.

Are you looking for a vetted product line for your skin care? 

If so, consider sampling Annmarie Skin Care.  This botanical-based line upholds some of the highest standards of quality and effectiveness.  All of their products are formulated with high-performance seed oils, antioxidant-rich botanicals, and synergistic plant stem cells that deliver skin-supporting nutrients. 

Speaking of cellular health… immune wellness is still top of mind in 2022. 

Immune health and wellness in winter can also be critical.  The integrity of the cells is codependent on a range of factors within our systems biology.  You can learn more about emerging topics in immune system health on our blog.

We have resources on immune health and wellness! 

The simple eBook on core essentials to immune system health provides an overview of the primary areas related to immune health and wellness.  It can help you stay on track with immune wellness.  The extended version of this content on immune health is available on the sister wellness blog.

Watch for a follow-up blog post on immune wellness in 2022 and beyond on Ashleylarnold.com.

I can’t think of a better portrayal of the beauty of winter than mountain views!  Please enjoy the picture from late Fall/early Winter at Little River State Park.

What’s Happening

Ashley is taking on new professional training to enhance her overall scope of practice (and strengths as a health coach and educator!)  She enrolled in a post-graduate certificate program for Positive Psychology and Well-being. 

If you are familiar with our coaching, education, and other informational content, you know that we reference frameworks and approaches from applied positive psychology often. 

It may seem like common sense to keep it positive!  However, not all programs emphasize your core strengths, the ideas you have for a vision in life, and the support for these factors. 

We want to keep honing in on a combination of the best in evidence-based science paired with, quite simply, how you tick!

We are also excited to resume content on lifestyle wellness and brain health

In the meantime, this 9 Easy Ways to Keep Your Brain Healthy and Fit checklist can help you get started. 

Upcoming

We will be integrating some new assessments into our model.

The functional health assessment is still critical for lifestyle health and wellness.  It helps illuminate various intersecting points and potential gaps in your health profile. 

However, we also want to ensure that we are capturing;

  1. a complete vision of who you are
  2. the goals you wish to achieve
  3. how we can support you to get there

These new assessment tools should help us do that more saliently and efficiently. 

Other Things to Know

Practice hours have had slight adjustments.  You can follow us on Google or Facebook to stay up-to-date on those. 

Wherever your life journey takes you, we are happy you have chosen our community!  Happy Winter and New Year 2022!

2 women walking along a snowy path

Practice & Services Update Fall 2021

autumn trees in a park with a lake and mountains in the distance

“Autumn is the season that teaches us that change can be beautiful.” 

unknown

Happy Fall!

This time of year is usually festive and outgoing.

We are still adjusting to the peaks and valleys related to the pandemic. Yet, things that would be considered “normal” have moved forward. People have gotten married, attended school, graduations and alumni gatherings, and… wait for it, even traveled!

We certainly can’t predict the exact ebbs and flows to come, but we can certainly be as prepared as we can with the art and practice of healthful living!

Please enjoy the fall-themed picture from Burlington, Vermont.

What’s Happening

Like many others, the last 20+ months have brought change.

We have a new website! Yay! As with any website, it’s still a work in progress, but we feel it better highlights our programs, services, and, best of all, do-it-yourself freebies!

As you may have noticed, we have been writing more wellness blog posts centered on our core health content and practices. Also, those top-of-mind topics you have expressed interest in.

These updates don’t come without a few bumps in the road.

In 2019, my small team and I set up a 2020 game plan tailored to our audience’s most common preferences and requests. We had various wellness programs set to go or close to it. We were off to a great start. Then, the dreaded words were uttered… “global threat,” “shutdowns,” etc., etc. (You were there!)  

As quickly as we could, we shifted gears to further emphasize emotional wellness, especially under the lens of stress health

Also, those practical lifestyle health options for your immune defenses

However, that also meant things were put on hold until it was more clear whether or not they would be timely and appropriate for you or not.

A few months in, it became clear just how much things would change for the unforeseen future. 

You may or may not know that I also work in worksite wellness. Yet, approximately 95% of what I do in that sector had relied on in-person events and other activities! 

As a contractor, I determine my own schedule. However, I am still reliant on what the health service organizations that deliver these critical services do. To little surprise, they were shifting priorities left and right. 

Some were able to make successful pivots. However, sadly, some of them also went out of business. Others picked up government contracts around COVID-19 screening and, later, vaccinations. 

Although there has been a clear and present need for that type of health intervention (pending a good fit for you), it’s a diversion from core lifestyle health and wellness education.   

Needless to say, things have shifted on my end as well!

After a few acrobatics (and then a few more!), we are resuming some of the core wellness programs we know you deserve! Learn more below. 

Also, I have been contracting and providing business-to-business services within the integrative health community. I have had the pleasure to complete multiple projects with a leading nutraceutical company, reputable authors, and other leaders in our field. 

These projects helped fill in some of the gaps. Also, they have provided the opportunity to research and explore health topics that I might not have had time for otherwise

Upcoming

We are very excited to resume content on lifestyle wellness and brain health soon! Perhaps not soon enough. 

Brain health is still top of mind for many people! 

The current and emerging science has shown us that lifestyle factors matter. Concurrent to that, variables related to our environments. Some of which we can control! 

If you joined us for a 5-day challenge, you know that we chipped the tip of the iceberg on; 

  • Diseases impacting the brain
  • Cognition and mental clarity
  • The influence of genetics, toxins in our environment, and lifestyle factors such as stress, sleep, food, and physical activity on overall brain health

We are almost done with the finishing touches on a new comprehensive program. Presales are open as we speak! 

This new comprehensive program will take a much deeper dive into lifestyle-related factors for better health and brain function. Also, the practical, implementable steps to take as your own steward in your happy, healthy journey. 

We will host an optional book club, which will help build community, social connection, and overall camaraderie throughout the program and beyond

Other Things to Know

Virtual appointments will be suspended from October 7th-18th and Friday, October 22nd. 

Wherever your life journey takes you, we are happy you have chosen our community!  Happy Fall!

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