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stacey@sustainabletransformationhealthcoaching.com
Free 15 mins Consultation

Sustainable Transformation Health Coaching

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staceyrowens
My momma heart is so proud tonight, and I might ha My momma heart is so proud tonight, and I might have gotten a little teary eyed when my girl's name was called. As a homeschool mom, I hoped and prayed that I was making the best decision for my children's future. I didn't want to do anything that would hinder them from accomplishing anything they wanted to do in life. Fast forward to a few years ago when my girl informed me of her decision to change her major to education...high school English! In a way I was surprised, but in another way I could see it fit. And my goodness, has she excelled! Tonight we got to watch Kristen presented with the award for Secondary English Education Major of the Year from Columbia College. She already has 2 job offers, 2 more interviews this week, and has made an impact on the students she had the honor of teaching this semester during her student teaching experience. I'm so excited for the lives my girl will impact as a high school English teacher. Only 2 more weeks until graduation!!!
It's Wednesday and that means Karate at Lark Yoga It's Wednesday and that means Karate at Lark Yoga and Movement at 11 AM. This class is geared for homeschoolers and here's why... When Jake was 10 he attended a homeschool co-op in Columbia that offered Karate through Coach Blane. Team sports had not been for him, but Karate was something he began to enjoy. When we left that homeschool co-op, Coach Blane pointed us to Genova Family Karate where Jake was welcomed by all the instructors and continued on his journey to black belt. I saw a kid who was bullied grow in confidence, control, and focus. I never imagined joining him in his Karate journey, but when I did, he became my biggest supporter. And even though today he is much taller, stronger, quicker, and more advanced than me, he is still the person I would choose to spar because of all that he has learned over the years. So my heart for homeschoolers is because finding that class with Coach Blane was a turning point for my kid and I'm beyond excited that I have the opportunity to provide that right here. And yep, had to throw in this throwback from when Jake first started his Karate journey... sorry Jake😊
Proud mom post and a plug for 4-H🍀 Jake informed Proud mom post and a plug for 4-H🍀 Jake informed us last night that he is the president elect of the poultry science club at NC State, so he will be the president next year for his senior year! Who knew all those years ago when he asked to join the pullet project with 4-H that he would find his passion. From learning the ins and outs of raising chickens to how to properly show poultry to then stepping into leadership with 4-H, he grew in ways that I never imagined. From showing poultry at the fair to speaking on the steps of the State Capitol it all made an impact. 4-H played a vital part in the person that Jake is today. A huge thank you to Glenna Canfield Mason Laura Strickland Hair Dawn Baggett Stuckey and Dr. Mickey Hall for being such a vital part of Jake's life and investing in him. This mom is grateful for each of you❤️ And to Amy West for being the first person to get Jake connected in 4-H. A few throwback pics of Jake's time in 4-H.
As a fitness and nutrition coach, one of the bigg As a fitness and nutrition coach, one of the biggest things I see that hinders people from meeting their goals is consistency. We all know there are seasons in life where holding to consistent habits is a struggle. But we have to remember that we don't have to be perfect... just continue to make the best choice in that moment that will help you get to your goal or at least not derail you. What are you working toward? Weight loss.... more energy... better stamina... muscle tone... balance and stability... Here's some tips😊 🫐Pick 1 fruit or veggie packed with nutrients today 🥩Go for the protein 🚶‍♀️Walk 💧Drink your water 💪Do a 10 minute workout focusing on those muscles you want to tone, and if you need help, reach out, I've got several classes each week and am happy to share some exercises with you even if you can't make a class. What could be helpful to you today? You don't have feel alone🙂
In the midst of some very busy days of a full hous In the midst of some very busy days of a full house for Easter, an unexpected move for my girl into a new room at college, adding a new class, appointments, and trying to spend as much time with Kristen on her spring break as possible, I've still been managing to enjoy the farm🐥🐴🌸 When life gets crazy, taking even just a few minutes to just be and breathe can give you the refresh you need to power through your day. Thankful for a few things that help me stay grounded... ☕️My quiet time and coffee which this year consists of reading through the Bible with the Bible recap...I love the God centered focus which gives me something positive to focus on. 👨‍👩‍👧‍👦A husband and kids who love and support me and encourage and inspire me. We are a team and have stood together through a lot. 🗓My planner and a life coach that helps me reframe my thoughts for a more joyful and productive day 🖋Gratitude journaling... really taking the time to feel the thankfulness and acknowledge the good in my life. The pics below are some things around the farm that bring me joy😊 Sometimes I make myself stop and snap a Pic just to soak in that moment of gratitude.
Just because I needed the reminder, I thought you Just because I needed the reminder, I thought you might need it too... You are equipped with what you need to make your mark on this day❤️ Sometimes a week leaves you feeling tired, worn, and wishing for Friday on a Tuesday or Wednesday... But we have what it takes to tackle what's before us. Our mindset will dictate how we proceed though... with scarcity or with enough. We can choose enough energy, stamina, grit, and determination but we have to lock in on a mindset of abundance... gratitude helps with that😊 Today I'm choosing abundance and gratitude by taking a moment to enjoy my blessings... beautiful flowers, the chirping of baby chicks, a home, and my quiet space to live. What are you grateful for today?
It's been a full week, and I'm thankful for quiet It's been a full week, and I'm thankful for quiet time this morning with an opportunity to reflect. A few years ago, I was spinning my wheels, feeling busy but not productive and overwhelmed a lot of the time. But then I decided to invest in coaches... one of which is a mindset coach who has helped me SO MUCH... You see, I discovered that I was living in a space and mindset of scarcity... not enough of me to go around... and I was working in spaces that were not aligned with my passions and gifts. I was trying to fit into something I was not meant to fit in, but I do realize it was a time necessary to get me to where I am today Fast forward to learning about a mindset of abundance... doing the inner work to flip the script in my mind... and opening up space for the things that do align with my passions and gifts. It's made me a different person. And as I sit here feeling the effects of a busy week, there's still more of me to give because I'm learning how to pour into me even when life is very full and unexpected situations arise... like vehicle troubles and maybe an impromptu trip to Raleigh this weekend. But this week I've had people in Tai Chi and karate classes from the age of 5 to the age of 92! Yes, I had a lady 92 come to my Tai Chi class yesterday! Thankful that God opened the doors for these opportunities and that my thoughts are transforming to those of abundance... there is enough of me and I will be enabled to do what is before me today. There's more joy in each day now🙂 Now on to a day of catching up with farm chores and maybe prepping for new chicks😊🐥 BTW, if you want more info on my life coach, let me know. She has a new community for women that is very affordable and such an awesome space of encouragement regardless of what stage you are in. Also you can check out her book, The Selfish Hour.
My favorite spring color combo❤️🤍 Reminds me of my My favorite spring color combo❤️🤍 Reminds me of my happy place... living next door to my Grandmother Shuler. These plants are transplants from her yard, and I always loved seeing these blooms in the spring. She was an amazing lady, and I always felt blessed to be claimed as one of hers❤️ I will always cherish the day she gave me free range of her yard and tips on how to transplant what I gathered. I love looking out at all the azaleas, forsythia, and bridal wreath spirea that came from her yard and now adorns mine🌿
Who's got on their green today🍀😊 A busy St. Patric Who's got on their green today🍀😊 A busy St. Patrick's Day for me... Tai Chi, office work at Porth Contracting, and the afternoon with Capital Karate. Loving it and thankful for the sunshine on this chilly day☀️💚
Another year living life with my best friend...24 Another year living life with my best friend...24 and counting💕 So thankful for Chris and all he does for me and our family!
As I scrolled through my memories on Facebook yest As I scrolled through my memories on Facebook yesterday and today they were full of softball for Kristen and karate and 4 H for Jake. Springtime was full of running from one place to the next with my kiddos. If I'm honest, I've struggled for the past few years finding my place now that they are in college. My life revolved around homeschooling and their activities, and I knew it would be an adjustment. And yeah, it took me longer to adjust to this season in life than I wanted it too. But I've learned a lot this past year... I let go of what I thought this season would look like, and allowed myself to be open to different things. And what I've found in the past few months is life is busy again... in some new circles... doing new things... where I go to bed at night fulfilled because now things feel aligned. So thankful for life coaches that helped me see that I was striving for things that weren't meant to be, and in letting go and making space, I found peace and joy!
Life gets busy and we feel pulled in many differen Life gets busy and we feel pulled in many different directions. We put strain on our bodies and minds as we go about our many different tasks and take care of the many different responsibilities. And then we are told that we must take time for self care. But when is that supposed to happen?! I've found that self care can come in different forms and might look different each day. And I've also found that when I acknowledge something as "self-care" I have a different mindset and don't burn out as easily. So here's some things that serve as self care for me... some take time and others are for busy days when I'm on the go but still need to take care of me... ☕️Morning coffee and Bible journaling 🌿A quick skin care routine that I can enjoy 🧘‍♀️Yin Yoga on Wednesdays (1 hour long class that relaxes body and mind) 🫐Fueling well (and yes, sometimes an island detox smoothie from Tropical Smoothie 🐴Time with my horses and even just relishing in the walk out to feed them as the stand waiting. ☀️Time in the sunshine and dirt 💦Hydrating 🏃‍♀️Exercise 🍫And sometimes a tasty treat I used to get so frustrated when I felt like I didn't have time to really take care of myself. Changing my mindset was a game changer, and I have found that I can do some type of self care each day... even if it's just taking a moment to enjoy my skin care routine before bed. What's your favorite form of self care for busy seasons in life?
Started out the month of March enjoying this beaut Started out the month of March enjoying this beautiful day in Charleston with Chris and Kristen.
Today I got to sit on the sidelines and support my Today I got to sit on the sidelines and support my friend. We started karate around the same time... not as youngsters but as moms. Makes it little harder when you're trying something new as an adult. Fitness comes easy for some but for others and the older you get, it takes overcoming. I've watched my friend these past years push herself and learn and grow in this sport called karate. She pretested when I tested for my black belt, and I loved having her on the mat with me. Today she asked me to sign as a witness as she earned her black belt. I am so proud of her and so thankful for all those moments we have shared on the mat. Can't think of anyone more deserving of what she earned today🥋
Can't let the day end without a birthday post for Can't let the day end without a birthday post for my dad! As I thought over the words to share and scrolled through pictures, my heart is full because I am a blessed girl. I always am humbled by the fact that Glenn R. Shuler didn't have to be my dad, he chose to be. When he married my mom, he said yes to me and Shawn, and he was all in on being our dad. He's one of the kindest and most compassionate men you will ever meet. He's an awesome dad and that awesomeness spills over into filling the roll of grandad/ Pops too. He taught me to love fitness and exercise, so for those in my classes, you can blame him for those tough workouts😊 just kidding... I could go on and on about the awesome person he is, but most already know that because he's left a mark on his community. So please help me wish my dad a very happy birthday🎉
After teaching my Tai Chi class this morning at th After teaching my Tai Chi class this morning at the St. George Senior Center, I was asked the question, " What are the benefits of Tai Chi?" That's an easy question for me to answer now because of what I've witnessed in the past year. Here's what I'm seeing and being told by my group- 💫 More Stability and better balance 💫 Improved posture 💫 Improved muscle tone and core strength 💫 Focus and Stamina 💫 Stress relief And even weight loss I love when my class participants come to me excited to share improvement in areas where they thought they were stuck. Some have gone from doing the class seated to standing and being able to even do movements where we balance on one leg🙌 I am so proud of the dedication and hard work that my class participants put in. If you are 50+ in the St. George area, we have class at the David Sojourner Senior Center every Thursday at 10:30 AM. And for those around Elloree, we have an adult class at Lark Yoga at 9 AM on Tuesdays. Loving that my Tuesdays and Thursdays are filled with martial arts...Tai Chi and karate🙂
A little trip to Raleigh to visit our boy 🙂 First A little trip to Raleigh to visit our boy 🙂 First on the agenda was a nice 3 mile walk at Lake Johnson park.
One of the most exciting things about being a fitn One of the most exciting things about being a fitness/ martial arts instructor is seeing the progress and the benefits that your class participants experience❤️ I have seen so much progress in the past few months in all of my classes, and I'm so inspired by everyone I have the privilege of instructing. Y'all inspire me to be better❤️🙂💪
Yesterday was about Tai Chi and karate... Today is Yesterday was about Tai Chi and karate... Today is about catching up on work for my husband/ Porth Contracting and a private karate session. The best thing I did in the past year was invest in mindset coaching! It revealed so much about how I was living my life... honestly in fear and trying to please others... to the point that I wasn't living in abundance because I was stuck in a place I really wasn't meant to be in. It was a place that got me where I am today, but it was time to let that part of me go... surrender. One of my mindset coaches asked me the hard questions. She made me really look at what was driving my decisions and if I was living in alignment. And the answer was NO. So I changed some things, gave up some things, and guess what??? It opened up space and opportunities for things I love! So a huge thanks to Megan Weisheipl , author of The Selfish Hour and an awesome mindset coach who BTW is opening up a new space for women, who asked the questions that made me really think through this stage of life. Ladies, here is your reminder to invest in yourself❤️Don't lose who you are trying to please everyone around you!
Such a cold but beautiful morning! We bundled up t Such a cold but beautiful morning! We bundled up to go take care of our horses and chickens, and then enjoyed a peaceful snowy walk around the property ❄️❤️ Have a beautiful and safe Sunday!
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