Super Foods

Super Foods

How many of these Super Foods did you have this week?  Take the quiz to find out.



8 On-the-Go Snacks for Women

8 On-the-Go Snacks for Women

Source: 8 On-the-Go Snacks for Women

The 3 Types of Cravings | Psychology Of Eating

The 3 Types of Cravings | Psychology Of Eating


The 3 Types of Cravings | Psychology Of Eating.

Life and Wellness Coaching

Life and Wellness Coaching

Renew Life and Wellness CoachingDragonfly

118 Head Ave

Tallapoosa, GA  30176

(770) 238-2749

Who Needs a Coach?

by Susan Wis, October 2015

Everyone has a vision of an ideal life. Maybe you dream of being a writer, musician, or corporate executive.  Maybe you are seeking a loving relationship, a slower-paced lifestyle, want to lose a few pounds, or just live a healthier, happier life. But have you taken the steps to make your dreams become reality?

Then maybe what you need is a Coach. A Life and Wellness Coach guides their clients to find success and satisfaction from their job, finances, relationships, spirituality, or lifestyle.

My Goal as a Coach

My coaching goal is to provide the drive and guidance my clients need to improve their careers, relationships, finances, spirituality, and overall wellness. I guide clients to:

  • Recognize their skills and dreams
  • Refocus their life’s goals
  • Move past challenges that stand in the way of those goals

I help clients find the motivation and tools to get to their physical and emotional health goals:

  • Lose a few pounds
  • Eat better
  • Quit Smoking
  • Lower stress


Life and wellness coaches focus on creating positive behaviors that lead to happier and healthier lifestyle changes.  According to the International Coach Federation (ICF), they help develop their clients’ overall strengths and abilities.

Unlike a nutritionist or physical therapist, who makes specific diet and exercise suggestions, a wellness coach will help you make better general choices that fit your lifestyle.

Why Would I Need Help?

There are many reasons. For instance, you might consider coaching if you:

  • Need some guidance on moving forward in your career
  • Want to learn how to take advantage of your own strengths and talents
  • Don’t know what to do about a major life decision, such as a move or promotion
  • Don’t have an acceptable work-life balance
  • Have a lot of stress
  • Aren’t as healthy as you’d like to be

How Do I Work With a Coach?

First, you’ll sit down with me in person or over the phone. The sessions will range from 15 minutes to an hour. During that time we will talk about what you want to accomplish.

Through coaching questions, together we will define your goals and the challenges that could stand in your way. Then we will outline the steps you’ll need to take to achieve those goals.

Are You Ready for a BETTER YOU * BETTER LIFE?


Coaching sessions last between 15 minutes to 1 hour and range in price from $25 to $150. You can choose one individual session or take advantage of a multiple session package ranging from $300 to $2500 depending on your desired goal.




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Slow Down…No Matter How Busy You Are 

Your alarm goes off. You hit the snooze button several times before pulling yourself out of bed. This is the only moment in the day in which you will be slow. From here on out you are on the clock – eating in a hurry, speeding off to work or somewhere with the kids, rushing here, scurrying there. Until you finally crash at night in your bed…and for some reason, you can‟t get to sleep! Does this sound familiar?

The speed of our life has affected us in more ways than we notice. Faster food, faster cars, and faster computers. I used to think that faster machines meant that we would have less work to do as technology would ease our burden. But the faster the world goes, the faster we run.

Try this exercise to help you begin to slow down: Take a deep breath in. Exhale slowly. Repeat this five times. What did you notice? Did your sigh come out long and peaceful, or heavy and stressed? That little test can tell you more about where you are right now in your life than blood work! If your sigh is heavy, stressed and near painful, you may want to consider slowing down. Your health is at risk! The speed of your life plays a role with the stress, anger, depression, and anxiety you may be experiencing. These symptoms can create a disconnection between our mind and our body. This disconnection leads to imbalance and can lead to dis-ease in the body. By slowing down, we actually gain more energy to do all the things that keep us busy. And it feels a lot better to go throughout your day in a calm state instead of a crazed frenzy. You might even meet someone new or notice something different! How can we begin to incorporate slowing down in this fast-paced world? Here are a few ideas to help you get started:

 Light a candle in the kitchen when cooking

 Set aside one night a week just for you

 Say „no‟ to unnecessary obligations that are causing you stress

 Pick one day a week to escape to a park, hiking trail or body of water

 Promise yourself to only eat when you are sitting down at the table

 Hold your fork with your opposite hand

 Close your eyes for a few minutes in the middle of the day Slow Down Exercise

– Practice slowing down when it comes to eating. Begin with a few deep breaths before beginning to eat. Chew each bite thirty times. Practice this for one whole week. What do you notice? Consider how else you can continue to slow down each day, even if for only 5 minutes. Add one new “slow down” activity per day and keep breathing.

 – International Association of Wellness Professionals

Shifting the Focus from What Doesn’t Matter to What Does | Weightless

Shifting the Focus from What Doesn’t Matter to What Does | Weightless

Source: Shifting the Focus from What Doesn’t Matter to What Does | Weightless

Water, Water, and More Water

Water, Water, and More Water


For as long as I can remember, I was always being told to drink more water.  I just did’t get it.  There is nothing in water, it’s clear, has no taste, and makes you go to the bathroom a lot.

As I got older, I heard this even more but with the added “you are dehydrated.”  My illogical thinking was that I WAS drinking plenty of water.  In my coffee, tea, soda, and even certain foods.  However, the more I really started paying attention to my body was telling me (through health issues) and trying to consume healthy foods, I still continued to dismiss the health benefits of water.

Over the years, I have gone back and forth with my water intake, but my most recent quest into better health has me taking supplements and herbal tinctures 6 times a day.  With that, I drink 80 oz + water per day!

And let me just say how wrong I have been all of these years.  If your mouth and lips are dry, you are thirsty and you need more water.  I walked around with a drink (non-alcoholic) in my hand every where I went for years.  Unfortunately, it was not water which made me even more thirsty and dehydrated.

Water provides many health benefits for your body.  According to H.H. Mitchell, Journal of Biological Chemistry 158, up to 60% of the human adult body is water.  The brain and heart are composed of 73% water and the lungs are about 83% water.

If we do not replace the water that our body expels through exercise, poor nutrition, smoking, alcohol, ect.., the healing ability of our body cannot occur naturally.  In fact, just a 5% drop in body fluids will cause 25-30% loss of energy and a 15% drop will cause death. (Global Healing Center)

The ultimate guideline to rehydrate your body is to increase your water intake by 8 oz per day until you reach half of your body weight in oz.  (Ex: weight is 150 lbs, you need 75 oz per day). You will need to add an additional 8 oz after exercise, sweating, and drinking or eating acidic beverages and foods.

Needless to say that after I reached my water untake goal, I have 100% more energy than normal and NO brain fog.  I have had several compliments on the look of my skin and my joints do not hurt as they once did.

I hope that you take a look at the overall health and wellness benefits of this pure and natural resource…..WATER!!