Denice Murray Health Coaching

 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...

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...

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...

You’re on a health journey. You want to lose weight/build strength/improve your eating habits/whatever the case may be. You’ve talked to your spouse, your co-workers, your family, your friends. They ALL know you’re working on making healthy changes in your life. And for a while, things are good. The first couple of weeks your family is fine when you make grilled chicken with steamed broccoli and brown rice for dinner a few times. The junk food is mostly gone and has been replaced with a fridge full of fresh fruits and veggies, string cheese, and Greek Yogurt cups. Overnight Oats has become the go-to breakfast in the mornings, and lunches are pre-made salads, wraps, or dinner leftovers. You’re finding the time to exercise regularly, but conflicts are starting to pop up. Dinner is becoming an issue. Not enough variety for the family and not having processed snacks available is wearing on your household’s nerves. Your co-workers continue to bring unhealthy snacks for the breakroom –...

SO…. Last week I was all up in my feelings about my sons going to college. While I am THRILLED that they have this opportunity to branch out of their comfort zones, grow, and find their way in the world, I am also TERRIFIED of what cruel and vicious surprises may be lurking out there. I’m a mom. It comes with the job description. BUT…. I’m also pleased to say that as the last two weeks have gone by, I am adjusting. It might not be as quick or as easy as I would like for it to be, but I’m getting there. This entire experience got me to thinking about another one of the Six Dimensions of Wellness that I posted about earlier – EMOTIONAL WELLNESS . As described by Dr. Bill Hettler and the National Wellness Institute:   “The emotional dimension recognizes awareness and acceptance of one’s feelings. Emotional wellness includes the degree to which one feels positive and enthusiastic about oneself and life. It includes the capacity to manage one’s feelings and related behavi...

Some days it's just hard. It's hard to stick with a healthy eating plan. It's hard to stick to an exercise routine. It's hard to get enough sleep and manage your stress in healthy ways. This week has been hard. For a multitude of reasons, it's been very difficult to make healthy food choices. It's been hard to get enough movement and exercise with my knee still giving me trouble. My sleep has been off and my stress levels have been high. It's just hard. So.... For anyone reading the post who is struggling, I just wanted to let you know, I see you. I feel you. I may not know EXACTLY what you're going through, but I empathize with what you're dealing with. No matter if it's a small bump in the road, or you feel like the weight of the world is on your shoulders, I am sending all the good thoughts, positive vibes, and prayers for comfort your way. It's not easy to push through when you're making progress and suddenly your progress is halted o...

This week’s blog post is a little more personal than informative. Last week I wasn’t able to post because we were moving my sons into their dorm rooms for their freshman year of college. Yes, I have two sons who have left the nest and are spreading their wings out in the world. And I have been a nervous wreck! On the plus side, the day of move-in was insanely busy. There was a lot of loading, unloading, climbing stairs, walking, unpacking, putting away, and I can honestly say that I’m 100% sure I got a full workout that day with cardio, resistance training, and even stretching involved. On the negative side, my mental health has taken a serious hit over the last eight days since we left them in their dorm rooms. I can say it has gotten better, without question. The first three days all I did was cry. I cried when I did the laundry and found hoodies or t-shirts they left behind. I cried when I walked past their empty rooms at night (not completely cleared out, just empty of ...