Coaching for Resilience

Savor the Season: How to Boost Your Resilience with Summer Foods

Can summer foods really boost resilience? The answer is a resounding yes!

This week's tip from our Summer Guide for Recharging and Resilience is all about embracing the flavors of summer to support healthy habits, enhance your well-being, and strengthen your resilience.

Summer offers an abundance of fresh, vibrant foods that do much more than satisfy your taste buds.

It’s peak season for many fruits and vegetables that are packed with nutrients that can elevate your mood, support your brain health, and help your body better manage stress.

By taking advantage of the season's bounty, you're nourishing both your physical and emotional well-being.

While blueberries are famous as a superfood, did you know that all summer berries can help alleviate depression?

Additionally, colorful vegetables like red cabbage, red and yellow peppers, and dark leafy greens—such as arugula, romaine, and Bibb lettuce—are excellent for supporting brain function and mental health.

If you love to grill, summer is the ideal time to enjoy salmon and tuna, both rich in Omega-3 fatty acids. These "good fats" are known to help combat depression and support overall brain health.

For an extra boost, season your dishes with saffron, turmeric, or oregano, all of which have mood-enhancing properties.

By embracing the flavors of summer and making mindful food choices, you're giving yourself another tool for building resilience from the inside out.

"Your diet is a bank account. Good food choices are good investments." — Bethenny Frankel

Which summer foods will you invest in?

Want to take your resilience to the next level with a group of like-minded peers?

Once a year, I offer my signature workshop, A Shot of Resilience, a 6-part skill-building workshop, backed by research. Filled with practical, easy to implement techniques, you will practice developing resilience, skill by skill!

To get on the waiting list for our next series, click here! https://conta.cc/4fTvu8C

How to Root Yourself in Wellness

In our Summer Guide for Recharging and Resilience, this week's tip shows you how to take advantage of nature's benefits and literally root yourself in wellness.

Surprisingly, gardening is a powerful way to cultivate well-being and resilience. Gardening connects you to the earth and engages all your senses, grounding you in the present moment.

Watching the literal fruits of your labor grow can be extremely rewarding and invigorating. In fact, research shows that gardening helps reduce the stress hormone cortisol and is often used as a therapeutic intervention for dementia and Alzheimer’s.

If you don’t have a backyard or garden of your own, consider joining a community garden. This not only gives you access to green space but also creates a sense of connection with others in your community and nature.

Or join a food coop or shop at a local farmer's market. Savor the color and texture of the produce, stroll from stand to stand, and make this a new routine.

Share your produce, crops, and "finds" with others, all while building relationships and enhancing your sense of belonging.

Like the plants we nurture, we, too, grow stronger when given the right conditions, care, and time.

"In every walk with nature one receives far more than he seeks." John Muir

How will you take advantage of nature this summer to nurture your well-being?

Want to take your resilience to the next level with a group of like-minded peers?

Once a year, I offer my signature workshop, A Shot of Resilience, a 6-part skill-building workshop, backed by research. Filled with practical, easy to implement techniques, you will practice developing resilience, skill by skill!

To get on the waiting list for our next series, click here! https://conta.cc/4fGfxT9

Get Physical and Super Charge Your Healthy Habits This Summer

This week's tip from our Summer Guide for Recharging and Resilience focuses on simple ways to elevate your summer wellness—backed by research so you can feel confident your efforts will make a difference.

Summer is the perfect time to up the ante on your physical activity. Take advantage of the warm weather and spend as much time as you can outdoors, keeping well-hydrated.

Try a new outdoor activity like golf, fishing, or pickleball—the latest craze among adults 50+. Or revisit something you loved as a child: biking, hiking, swimming, or tennis.

Alternatively, start a regular walking routine, either with a friend or on your own. Use the time to absorb your surroundings, "be with" yourself, or listen to an enriching podcast.

As you move more, notice how your energy and outlook improve. Healthy habits are easier to form in the summertime and can be life-changing!

Other Strategies:

Spend More Time Outside - Research shows even short periods spent outdoors improve mood, physical, and mental well-being. So does Vitamin D from the sun!

Experience "Outdorphins" - A walk can help you process thoughts and feelings while boosting endorphins. It's a simple way to combine the benefits of nature and exercise.

Tune Into Your 5 Senses - Breathe in the fresh air and scents and notice the new growth. Listen to the buzzing and chirping; feel the warmth of the sun and the wetness of dew. All these will help you to be more present. calm, and alive.

Remember, consistency is more important than perfection.

How will you "get physical" this summer? What small step can you take to turn it into a consistent habit?

Want to take your resilience to the next level with a group of like-minded peers?

Once a year, I offer my signature workshop, A Shot of Resilience, a 6-part skill-building workshop, backed by research. Filled with practical, easy to implement techniques, you will practice developing resilience, skill by skill.

To get on the waiting list for our next series, click here! https://conta.cc/4vdYqwC

How to Adopt A Positive Summer Mindset

This week's strategy from our Summer Guide for Recharging and Resilience, teaches how to adopt a positive summer mindset, especially if you're feeling burned out or overwhelmed by a difficult change.

Mindset is all about the attitudes and beliefs you've developed based on your past experiences -- some good, some not so good.

The good news? You have the ability to shift your mindset -- away from what no longer serves you and toward those things that fill you up.

Even when faced with the most difficult circumstances, the one thing you can control is how you respond -- do you expect the worst or can you reframe and focus on what IS working and build a path forward?

This summer, make a point of slowing down a bit, nourishing yourself, and exercising self-compassion.

What are you doing too much of? Give yourself permission to do less of that. It’s ok to say “no” to that additional project, chore, or special favor when what you really need is some downtime.

What are you doing too little of? Allow yourself to do more of that, whether that is sleeping, exercising, or diving into your favorite beach read.

Consider what you may be neglecting and give yourself the gift of more -- more time for things that bring you joy!

As Adele sings, “Go easy on me.” Be kind to yourself. Talk to yourself like you'd talk to your best friend.

Let yourself rest, relax, and recharge . . . it’s the best investment in your future productivity!

What can you make time for this summer that brings you joy?

Want to take your resilience to the next level with a group of like-minded peers?

Once a year, I offer my signature workshop, A Shot of Resilience, a 6-part skill-building workshop, backed by research. Filled with practical, easy to implement techniques, you will practice developing resilience, skill by skill.

To get on the waiting list for our next series, click below!
https://conta.cc/4f9b0sd

Summer Guide for Recharging and Resilience

For many of us, summer is the best season of them all. Maybe it’s because it’s reminiscent of our childhood days when we were off from school.

Summer gave us the chance to step out of the box and change our routines -- have new experiences, meet new people, and take life at a different pace.

Each year, we could count on making the most of the warm weather -- playing outdoor games, riding bikes, swimming, relaxing, and having fun with friends in the neighborhood -- so we'd be recharged to take on the next school year and give it our all.

But as an adult, how good are you at using the summer to replenish yourself?

This summer, I’d like to challenge you to approach summer like you did as a child.

To help you on this journey, over the next several weeks I’ll share my Summer Guide for Recharging and Resilience . . . 7 Ways to Recharge so You Feel Like Yourself Again.

It's filled with research-backed strategies for new ways to nourish yourself - including self-care, stronger connections, relaxation, productivity, and more -- so you are ready for whatever is ahead,

“Keep taking time for yourself until you feel you are you again.” Lalah Delia

What's one way you will take time for yourself over the next week? Please comment below. I'd love to know what you decide!

Wishing you a rejuvenating Memorial Day weekend as you kick off summer -- just like you did as a kid!

What's one of the hardest things to do?

Forgiveness can seem simple in theory . . . and incredibly difficult in real life.

We replay conversations. We second-guess decisions. We carry guilt, disappointment, resentment, and regret far longer than is helpful.

Sometimes we hold on because we think we should have known better, done better, or handled things differently.

But living in the past keeps you stuck.

In that spirit, don’t stew over something trivial any longer. Let the past be in the past, not in the present.

Give up the “if onlys” and “what ifs” that fill you with worry, doubt, and regret.

Instead, look to your heart for guidance and ask yourself: What can I let go of today?

A Gift for Mother's Day: 12 Relationship Reminders

In honor of all the wonderful mothers in our lives, I'm sharing something timeless: a list of Golden Rules for Relationships.

Nearly five years ago, while cleaning out my childhood home after my mother's passing, I came across these. Whether Mom wrote them or someone else did, I'm not sure.

What I am sure of is this: these simple, powerful reminders are worth revisiting-- especially when relationships feel strained, complicated, or vulnerable.

GOLDEN RULES FOR RELATIONSHIPS

1. Honor thy father, thy mother, and thy children.
2. Don’t take advantage of family members.
3. Let your higher self be in charge.
4. When you’re angry, count to 50 before you speak.
5. Don’t wait till the Day of Atonement to say you’re sorry.
6. Do something nice that’s not expected.
7. Listen intently when you’d rather give solutions.
8. Appreciate more; criticize less.
9. Support inclusion, avoid intrusion.
10. I’m right, and so are you.
11. Behavior is contagious, so don’t start an epidemic; be the cure.
12. Do NOT do to others what you would NOT want done to you.

As a gift to your mother--or in her honor--which of these will you practice this week?

Reply and tell me what shifts--I'd love to hear!

Have you ever needed to recharge?

"At times our own light goes out and is rekindled by a spark from another person." Albert Schweitzer

Who has rekindled your spark?
How can you pay it forward?

Are you feeling depleted by a current challenge, dreading an upcoming change, or simply wondering how to navigate change with greater ease?

If so, you're not alone.

Join Eileen Caroscio and Jan Zacharjasz for a practical conversation about your resilience on Thursday, April 30 from 12-1 pm ET, 9-10 am PT, to give you the edge you need in times of change.

Register for this FREE program, brought to you by The Encore Network, by clicking this link:

https://encorenetwork.org/events/resilience-your-edge-in-times-of-change/

Are you afraid of change?

Change can feel unsettling, especially when it arrives uninvited. But what if instead of bracing against it you gently turned toward it?

Your capacity to adapt is not something you need to build from scratch. It's something you already carry.

Sometimes the first step isn’t action—it’s willingness.

Are you feeling absorbed by a current challenge, dreading an upcoming change, or simply wondering how to navigate change with greater ease? If so, you're not alone.

Join Eileen Caroscio, and Jan Zacharjasz for a practical conversation about your resilience on Thursday, April 30 from 12-1 pm ET, 9-10 am PT, to give you the edge you need in times of change.

Register for this FREE program, brought to you by The Encore Network, by clicking https://encorenetwork.org/events/resilience-your-edge-in-times-of-change/