One Surefire Way to Lose Weight

scale

How can I lose a few pounds?

As a health coach, I get asked this question over and over again. And the answer is simple: MOVE!!

If you just want to lose a few pounds, get an extra 20-30 minutes of walking in a day. If you work from a desk, get up every 1/2 hour or so and move for a minute. The more you move; the more you lose. After just a few weeks, I promise you’ll see the difference.

Losing large amount of weight is indeed more complicated. And that’s where I come in as Health Coach. I counsel on habits, nutrition, exercise, lifestyle areas, relationships, careers and likewise. When you really want to shed a lot of weight, you really have to dive in with both feet.

I love working with my clients; whether its in person, over the phone, or through video chat. The personal connection and the relationships that are built while helping others achieve their health and life goals is life changing and so special to me.

I give no-cost consultations weekly.. and I’d love to chat with you! We can talk about where you are and where you’d like to be, and what we can do to get you there!!

Email me anytime at AutumnPappas@outlook.com or sign up for a free consultation on my website at www.pacificnorthwesthealth.com

To your health and happiness!!

Health Coach Autumn

Advertisements

Limited Time One Hour Breakthrough Session w/ Health Coach‏!

armsup

It’s annual Health Coach week and for that reason I’m giving a HUGE DISCOUNT on breakthrough sessions for new clients! JUMP START your year in a healthy way today by signing up for a 1 hour breakthrough session with me for only $39!! (Reg. Price is $79) Breakthrough Sessions are conducted over the phone from the comfort of your own home. Deal ends this Monday, January 19, 2015 at 10:00 pm Pacific time. Breakthrough Session tickets must be used by 6/30/2015.

Here is the link to your breakthrough session ticket:

https://www.eventbrite.com/e/one-hour-breakthrough-session-w-health-coach-tickets-15337400578?utm_campaign=new_event_email&utm_medium=email&utm_source=eb_email&utm_term=viewmyevent_button 

Once you purchase your ticket, call (360) 836-4559 to set up your breakthrough session with me!

Let’s breakthrough to a whole new you!

Coach Autumn

Amidst the devastation in Washington State, we are grateful for…

grateful

It has been a devastating last year for Washington State; the place I call home. 

Last year, the I-5 Bridge over the Skagit River collapsed suddenly, sending drivers and their vehicles into the cold river water below.  I actually had driven over the bridge a little while before it went down.

This March, in the small town of Oso, Washington, an unstable hill caved in, triggering a mudslide and engulfing a rural neighborhood.  It wiped out a 1 square mile area and many lives, homes and livelihoods were lost.

This July, we set the record for the largest wildfire ever in Washington state, covering 237,000 acres of land and wiping out over 300 homes and businesses. This fire is still burning this very second.

This past weekend I decided it was time to spread some positive energy around my community, amidst the devastation.

At my Health and Lifestyle Coaching booth, I simply asked:  “What are you Grateful for?”  and had attendees of the festival write their answers on index cards and hang them up on string.

The response was overwhelming.  Here is what everyone shared:

I am grateful for my husband.

I am grateful for resilience.    -Karen L.

I am grateful for a stranger’s smile, chocolate, peanut butter ice cream, chemo, dusk, coffee beans, and the next friend I will meet.

I am grateful for my good health (almost 75 years!)

I am grateful for my amazing family and friends. -Janie O.

I am grateful for my wonderful sister.

I am grateful for my mom, dad and sisters!  -Elaina

I am grateful for having a roof over my head and food to eat, and a loving family.

I am grateful for another day.

I am grateful for my wonderful life, my wonderful wife, family and friends.

I am grateful for the blessings in my life.

I am grateful to be able to think correctly and not get nervous anymore.

I am grateful for my dear girlfriends!

I am grateful for my son.  He is the light of my life.  -Louise

I am grateful for my house and my family.

I am grateful to be 85, still going and having fun!

SO NOW I ASK YOU:  What are you grateful for?

To your happiness!!

Health Coach Autumn

 

 

Life, Liberty, and the Pursuit of Your Happiness

american flag

by Autumn Pappas, CHHC, AADP

We hold these truths to be self-evident, that all men are created equal, that they are endowed by their Creator with certain unalienable rights, that among these are Life, Liberty and the pursuit of Happiness…”       

Perhaps no statement in American history is better known or has been more powerful and iconic than this one issued by Congress in the Declaration of Independence on July 4th, 1776. Not only does this proclamation entitle us, as Americans to powers that cannot be given away nor should be questioned; equality, life, freedom, but it also allows us the right to pursue our happiness. As Americans, “life, liberty and the pursuit of happiness” has become our birthright; our motto; our creed.

What does it truly mean to pursue happiness? In modern society, many of us have come to believe that the “pursuit” of happiness is the journey we take in order to achieve our desires. If we follow the pursuit, eventually we will get a bigger house, our ideal career, become more popular, choose the right mate, have the perfect family—and then we will be happy. But happiness is fleeting. Satisfaction never lasts long, and soon we are hungry for more. How can we stop this endless cycle?

First, learn to be present in the moment. Unhappiness often comes from dwelling on the past and feeling anxiety about the future. All we truly have is now. Meditation, mindfulness and breathing exercises are great tools to help you stay present in the moment. Next, be of service. Giving selflessly not only builds self-esteem, and brings meaning and connectedness to one’s life, but also enriches the lives of others. Lastly, be grateful, and share your gratitude with others. Gratitude takes merely seconds, can lift our spirits and make our hearts soar.

Happiness is a choice. It lives inside of us always; we just must learn how to tap into it. This fourth, while you sit under firework-filled skies, surrounded by your communities, families and friends; I hope you feel inspired to breathe in the moment, to extend your hand to be of service to another and lastly, that you have things in your heart to be grateful for.

Happy 4th of July!

Health Coach Autumn

 

Three Amazing Things About Summer Solstice

happy friends

From our Western point-of-view, June 21st marks the first day of Summer, which is called the Summer Solstice. On this day, there is more sunlight than any other day of the year. This is because the sun is farthest from the equator on June 21st each year.

There are three thoughts that come to my mind every June 21st:

1. I MUST get outside and enjoy the day! Today is a day to celebrate nature, the outdoors, and time with friends and family. Go explore a new park, a hiking trail you’ve never been down or go dig your toes into the sand at the beach!

2. Today is a day to FEEL HAPPY.  Summer is here, get out and soak up that sunshine, a natural mood booster and supplier of Vitamin D3! Vitamin D3 is essential for your health.   And don’t forget the sunscreen!

3. It’s time to dig into the healthy foods of the season!  In the summer our bodies crave lighter foods, such as fruits, raw veggies, salads and so-forth.  These foods not only have a “cooling” effect on the body, but they are all in season so we can enjoy these foods when they have their peak nutritional value.  So chow down on those summer salads, watermelon, berries, and other yummy treats!

Happy Summer!

Health Coach Autumn (start your summer off right by signing up for a free consultation with me at http://www.pacificnorthwesthealth.com)

What is the World’s Happiest Country?

Paraguay is the happiest country in the world, with 87 percent of residents scoring high on an index of positive emotions, according to the latest Gallup poll on well-being.

Not surprisingly, Syria, suffering through a civil war, is the unhappiest and people there are so badly off they’ve hit a new low, the survey finds.

Overall, 70 percent of adults worldwide say they are frequently laughing, smiling or enjoying themselves. The United States comes in the top one-quarter, with a happiness score of 78, the same as Chile, Argentina and Sweden.

Jon Clifton, managing director of the Gallup World Poll, says he is not surprised at the findings. “We know in Latin America culturally, there are a lot of highly positive emotions,” he said. “It is a pretty emotional culture.”

Image: Gallup finds that a majority of adults worldwide are experiencing positive emotions Gallup
Gallup finds that a majority of adults worldwide are experiencing positive emotions.

Gallup surveyed 1,000 adults in each of 138 countries to make up the index. They asked five questions: whether people felt rested, felt they were treated with respect, laughed or smiled a lot, whether they experienced enjoyment and whether they had learned or done something interesting the day before.

Gallup then makes up a Positive Experience Index score for each country. Most of the happiest countries are in Latin America, the survey finds. The five top countries all are:

Paraguay 87

Panama 86

Guatemala 83

Nicaragua 83

Ecuador 83

At the bottom:

Syria 36

Chad 52

Lithuania 53

Bosnia 54

Serbia 54

Gallup worked with Healthways, a company that promotes and studies well-being, to develop the index. While the five simple questions point to basic well-being, it’s important to take a deeper dive also, says Clifton.

“What we wanted to find out was what was driving those five things,” Clifton said. A big factor is workplace, or school for students, he said. “Another is financial well-being.” Sense of community is also important.

And it’s important to see whether negative experiences outweigh positive ones. It doesn’t happen in Latin America, where people reported both the highest positive emotions and the highest negative emotions — and yet still ended up on top in terms of well-being.

***This was www.nbc.news.com and you can find the full link to this article at:  on http://www.nbcnews.com/health/health-news/worlds-happiest-country-would-you-believe-paraguay-n110981.

To your happiness!

Health Coach Autumn

How to Dare Greatly in the 21st Century

racing

“It is not the critic who counts: not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly… who at the best knows in the end the triumph of high achievement, and who at the worst, if he fails, at least fails while daring greatly.”                                                        -Theodore Roosevelt

Every era has had its handful of great explorers, advocates, daredevils, heroes and trailblazers; people willing to face danger and embrace fear in order to break modern day normalities, challenge human existence and discover new possibilities. In 2012, Felix Baumgartner, set a world record when he skydived at an astonishing 843 miles per hour from 24 miles above the earth’s surface to become the first person to break the sound barrier without vehicular power. If that is not fear; if that is not vulnerability; if that is not daring greatly—I don’t know what is.

As humans we are inherently fearful; fearful of failure, of the unknown, of what others will think of us, of change, of vulnerability. One of the tragic ironies of life is that so many of us feel isolated from each other by the same feelings that we all share; failure, procrastination, stress, anger, hurt, anxiety, guilt, shame, unworthiness  and helplessness. So why not embrace these mutual feelings, feel the fear and dare greatly?

You are more likely than not to become successful at something that you have taken the risk to fail at. So don’t walk; run outside your comfort zone! Ask your boss for a raise, have that difficult family talk, reach out to someone who has just experienced loss. Become comfortable with being uncomfortable. Find the courage to embrace your vulnerability and engage with your whole heart. Use your fears as tools to transform your life. Taking action to conquer your fears will give you a higher level of confidence, strength and empowerment within.

The reality is that in life, there are no risk-free guarantees. Helen Keller said, “Security is mostly a superstition…Avoiding danger is no safer in the long run than outright exposure.  Life is either a daring adventure or nothing.”

How will you DARE GREATLY?!

Health Coach Autumn