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...

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 ...

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...

When you have health and wellness goals, your expectations can determine whether you reach those goals or not. Everyone wants wow-worthy results, be it weight loss, body re-composition (toning and tightening), better sleep, or managing your stress, but having unrealistic expectations can lead to giving up entirely. Meeting your health, nutrition and wellness goals comes with trade-offs. That’s simply the reality of changing your behaviors and habits. And unless you are able to understand the trade-offs and set your expectations accordingly, you are setting yourself up to be disappointed. Let’s use stress management and yoga as an example. It’s been proven that a regular yoga practice helps reduce stress, reduces anxiety, improves mental health, and can improve your quality of life – along with numerous physical benefits like increased flexibility, strength, balance, boosted immunity, and better sleep . But what does it take to achieve the FULL benefits of doing yoga? Five minu...

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 ...