Denice Murray Health Coaching

This is the question I asked myself this week as I cried over going to a school event for my daughter. She’s a senior this year and I am already struggling with my “baby” about to fly the nest. But the truth is, I wasn’t crying for sentimental reasons. I’m embarrassed to admit it, but I was crying because I didn’t want to go . I felt obligated to go and support her because it’s her senior year and that’s what I’m supposed to do as her mother, but honestly, I’ve been feeling the burnout for WEEKS now. I didn’t want to go and socialize. I didn’t want to interact with people. And I LIKE people. We’re incredibly fortunate to live in a supportive and active community with people who are very nice and get along. Most of the time. (Let’s be real – everyone has their moments.) But 99% of the time our little town works together and supports one another and they are ESPECIALLY encouraging to the kids. So, there I was, crying and trying to hide it from my daughter and husband because...

We all have them. We’re busy moms, holding life together by a thread. You’ve had a series of THINGS happen. And by the way, it’s a BIG misconception, that it just came out of nowhere. No, it didn’t. This meltdown has been building up over time, like lava beneath the earth’s surface. The “things” can be big or small, it really doesn’t matter. It’s just a bunch of issues over time that build and build. You may have had moments where you thought you had dealt with them. But in reality, you were probably just dealing with PIECES of the issue, and the rest was getting shoved aside to be handled another time. Only, you’re a BUSY MOM! “Another Time” rarely comes. You’re pushing ahead through the next thing and the next. I’m just going to use my example really quickly because I know EVERYONE’S situation is different. Perimenopause is causing a plethora of physical issues including night sweats, fatigue, sleep disruption, mood swings, weight gain, and others. Big Issue . Crazy sc...

 My sons graduated college on Saturday. I'm still trying to process how I feel about that. On the one hand, I'm incredibly proud of them! Their major is Statistics (both of them), and it was not an easy degree to complete.  On the other hand, my "little" boys are grown up and about to face the world as adults. Everyone jokes about how time flies and don't blink or you'll miss them growing up. I never really cared for those sayings, as during that time I was eyeball deep in activities, work, and stress. I needed them to mature, as I felt I was going insane from the pressure. Now that they are grown, I realize how truly blessed I am. For many parents, this day never comes. They would give anything to see their child graduate from college. I'm beyond fortunate to have that opportunity. And I'm sad, too. I knew I was MOSTLY guaranteed school breaks with them, or at least large chunks of those breaks. That is no longer true. Their jobs and lives will be hea...

Hard Truths About Changing Your Health and Your Life. Unfortunately, there’s an untold side to changing your nutrition and fitness, losing weight, or improving your health that not very many people talk about. That is the criticism that can and does come with these changes. Most people in your life will be happy for you . They will be excited that you are making healthy changes, and maybe even inspired to start a health journey of their own. But there are some who will not. Most of the random comments - whether from a nosy neighbor or “Sally” in the office who always has something mean to say about her co-workers - are going to bounce right off you. “That’s just how Sally is,” will be the fleeting thought before you move on with your day. However, there will be comments or remarks that are going to catch you off-guard, and those comments are going to come from people you didn’t expect – a family member, a close friend, even your spouse. Something is going to slip out; a snide o...

Okay, so I think it’s been pretty well established that I’m a HUGE nerd! If I find something fascinating, I will research it to death! You can ask my husband or my daughter (or my sons when they’re visiting from college) that I basically study ALL THE TIME . So when I got on this idea of a capsule wardrobe, I have been studying the heck out of the concept. It is very safe to say that fashion is NOT my forte. At all. I suck. But I still LOVE this concept. I’ve been discussing it with friends (shout out to my friend Annie for listening to me and giving some solid advice!), and spending FAR too much time on Pinterest and YouTube checking out options.  I've been posting about it on social media .  And I’m not going to lie – with the plethora of information out there, I’m feeling a bit overwhelmed. That’s a lot of information to take in about a subject that, frankly, I find rather intimidating. But I love it so much for a few reasons. The first one being – I ...

REAL TALK…. So, today is Mini-Me’s 16 th Birthday! My sons came home from college for part of the weekend, but are going back to school today. I ended up with a migraine to begin the weekend and it’s been trying to creep back in. Yesterday Mini-Me ran in a cross-country meet (extreme heat and humidity) and almost passed out at the end of the race. Thank goodness “Mr. T” was there and caught her as she fell. And she is completely recovered, just so you know. 😊 I have been having an EMOTIONAL few days!!! Then, to top it all off, I was looking through Facebook pictures and saw a picture of myself that was NOT very flattering. Like, AT ALL ! And I dang near lost it. I wanted to cry my eyes out. I’ve been working really hard for months on my health and wellness journey. I’ve had major accomplishments, and I’ve also had frustrating setbacks. I’ve seen some pictures that I thought, “wow, I can really tell I’m getting in better shape” . I can feel it in how my clothes are fit...

"Title said in my best annoyed teenager voice" When it comes to weight loss, Consistency is BORING . But it’s true , it’s necessary , and it’s the best way to improve your health, lose weight, and get LASTING results. There is always “another” diet. South Beach. Atkins. Keto. Paleo. I’m old enough to remember the Grapefruit Diet! There’s always “another” fitness craze. CrossFit. P90X. V-Shred. TaeBo. I’m also old enough to remember Richard Simmons and Jane Fonda’s workout videos! There are always weight loss programs. Weight Watchers. Jenny Craig. Noom. Nutri-System. But. The only way these things work is if you do them CONSISTENTLY. If you don’t stick with it, not only will you stop losing weight, but most likely you will gain it back. This is why it’s MORE important to develop Healthy HABITS than to jump on another diet, fitness, or weight loss program .  I said what I said. One of the reasons that health coaching is not only growing in popularity, but also...

Had lunch today with some friends after Mini-Me’s cross-country meet. We arrived a little late and we were all joking with each other. “Mr. T” laughed and said, “Yeah, now that the health coach is here, we’re all going to have to eat healthy.” And I just smiled and laughed because I thought it was funny. It sparked a short conversation about following the 80/20 rule – which is to try to eat healthy 80% of the time and give yourself the freedom to enjoy “junk food” 20% of the time. We also talked about moderation and not going to extremes with your food choices. Overall, it was a great lunch and great conversations and we had a great time. The “weird” thing to me is that after I had joked about eating what I wanted because today was part of my 20%, when it came time to order, I didn’t go CRAZY and eat a bunch of junk. I had grilled chicken, baked beans, fried okra, and Texas toast.  I only ate until 80% full. I left food on my plate and didn’t feel “guilty” f...

This is my current phase of Mom Life: The Teenager and College Phase .  It’s very different.  I’ve seen many of the moms whose children are the same age as my oldest boys (twins), and they look….different. They are “Empty Nesters” with their kiddos off to college. They look GOOD (not that they didn’t before), but also an odd combination of happy and sad. There’s a happiness there because they have something they haven’t had in a couple of decades – FREE TIME! No more rushing to this event or that event. No more scrambling to make sure everyone is on time, that ALL the “things” are done. There is a relaxed air about these moms that is beautiful to behold. They have TIME to get ready for their jobs with no teenagers to herd. They can eat what they want. They can spend their free time how they want! But there’s a sadness as well. Usually, if I see them in passing, it’s at an event where they no longer have children participating. They are there to support the school, th...

Why is it so hard to improve our healthy habits? To make better choices? To take the necessary steps to live healthier, happier lives? Maybe it's because you don't know what to do. You've never been taught the true fundamentals of nutrition and physical activity. There's a TON of information out there - some of it accurate and some of it not so much. Maybe you're confused. With the plethora of diets and fitness programs out there, maybe you don't even know where to begin. Is Keto right for you? What about Weight Watchers? Fitness class, yoga, or just walking in your neighborhood? Strength training, or no? If so, how much should you be lifting? Most of us have at least an IDEA of what we should be doing. We know we probably eat too much processed food, too much sugar, salt, and unhealthy fats. We know we're not getting enough fruits, vegetables, whole grains and lean protein with each meal. We also know we're not moving our bodies enough - we are more sed...

It’s happened to all of us. We start a new exercise routine. We start making changes to our eating habits. We might even be going to a coach or trainer, joined an exercise group, or signed up for a weight loss program. And then LIFE happens. Work becomes more demanding. The kids’ schedules go into over-drive. Someone in your household gets sick. STRESS. It comes at you like a freight train and knocks you on your butt. When you once had time to plan meals, go shopping and do meal prep, take regular walks and do strength training exercises – you’re now having to run to a fast-food place on your way to a ball game because it’s all you have time for. And forget about walking because you’re not getting home until it’s the kids’ bedtime. Your time and energy are being sucked away by other issues, and your health journey has gone off the rails. BUT! There are ways to get your wellness back on track! The first way to help yourself is to: Identify the Stress Early . When you becom...

There are a lot of questions – and conflicting answers – when it comes to stress. Does it really cause weight gain? Is it actually TOXIC to your body? Could stress be causing your digestive issues? And unfortunately, the correct answer is: It Depends . Take the question of, Is Stress Really BAD for You? Well, yes and no.  Constant, chronic stress can lead to all kinds of health issues. However, in order to push and get your attention that something needs to change/be done, a little bit of stress can be a good thing. Or what about, Is Stress Making Me Gain or Lose Weight? Maybe. Again, it depends .  It can cause you to LOSE weight by releasing extra glucose into your blood stream and you’re not going to feel as hungry. It can also disrupt your digestion in such a way that food feels like it’s just sitting in your stomach, it’s rushing straight through you, and because of these two possibilities food isn’t being adequately absorbed. It can also take the form of weight...

What is good for you? What’s not? Should you eat red meat? Should you avoid it? What about pasta? Or even gluten, for that matter? Sugar? A cupcake has sugar in it….but so does a banana. When it comes to healthy eating and nutrition, we all want direct and specific answers. I know I do. But the reality is, there is still a LOT about nutrition we don’t know. Studies have been conducted over the last hundred or so years, but then a new study comes along and overturns the previous information (think margarine and trans-fats). But there are still 5 generally accepted principles of nutrition that most members of the scientific community agree on. Calories In vs Calories Out Determines What You Will Weigh .  There are MANY factors that determine exactly HOW those calories are going to work in your body: appetite, food consumed, psychological factors like stress and sleep, how calories are absorbed; along with calories burned at rest, during exercise, while digesting food, and a...