Hey there!

It’s hard to believe it’s been 12 years now.  Sometimes it feels like just yesterday that I was going through a massive health crisis, trying to find my way in a world with no answers.  And the day I did get my diagnosis, I was told to go home and prepare for a rare neuromuscular disease to take my life.  Not really the news I had hoped for, but looking back it was exactly what I needed.

I needed a wake up call.  Something to shake me to the core and help me see that my habits, my choices, and my focus needed to shift into a higher-quality place.

I feel incredibly blessed to be here today, to have found my way, then return to school to ensure I could help others find their way too.  Health is something we all need to work at daily, and it’s better when we’re working at it together.

My mission is simple:  Ignite health, resilience and happiness in others.

I’ve had the privilege of guiding individuals and organizations for almost 10 years now, to achieve health as they excel in business.  And today I want to do more.  There’s never been a better time to give more of myself to others; stress and demands are at an all-time high.  I can help you navigate the storm and come out on top.

So here’s the EXCITING news . . .

I’ve opened a brand-spanking-new public Facebook page called ONE HEALTHY, RESILIENT, HAPPY LIFE and I’d love to see you there!

If you’re wanting to invest more in your health, spend time in a community with like-minded, positive people where you can share your challenges, celebrate success, and tap into education, inspiration, live Q&As and more . . . come join us!

As a member of our community you’ll also be the first to know about all the happenings over here . . . free workshops, a membership community, and fun, healthy challenges!

Don’t miss out, life is always better together!

Click HERE to Join!

It’s always an honor and joy to serve and support you in health and happiness.  I’d love to hear from you; feel free to connect with me: connect@angelagaffney.com.

Believe it can be!

xo,

I grew up striving for perfection and it impacted every area of life . . . I’d get stomach aches over my school grades, push myself too far sometimes in sports, and I was a rule follower; I never wanted to “rock the boat” for fear of conflict or even worse, failure.

Maybe you’ve found yourself here at one point or another too.  I hear about the need to please, and striving for perfection a lot while working with my clients.  I believe we’ve all been trained to think we have to do everything “just so” in order to achieve health, success and happiness.

Quite frankly, the exact opposite is true.

If we never experience failure, how can we succeed beyond our wildest imagination?

If we never experience darkness, how are we to see the light?

If we keep ourselves confined in a box, how will we ever learn to fly?

This applies in all aspects of life; your health, your career, your level of happiness and more. In each case, your journey of accomplishment, failure and success depends on progression.  Never perfection.  It’s about knowing how to find your way back to what serves you best when you’ve fallen off course.  It’s exploring new ideas, foods, and trails to find your way when the current situation isn’t working.  It’s understanding your “why” behind all of it, taking ownership of your choices and consciously committing to make a change, and then following through with it.

It’s never about perfection; a healthy, resilient, happy life is all about progression.

If you find yourself off course today.  Maybe you’re tired of waking up tired.  Maybe stress has gripped you so tightly you feel you can’t breathe.  Or maybe you’ve longed for better health for years now and are ready to do something, just one thing, to better the situation.  I encourage you to start with this:

1. Close your eyes, and take 5 deep belly breaths.  Nice and slow, relaxing your shoulders, clearing your mind, relaxing your body.
2. Ask yourself “what ONE thing could I do today to help the situation?”  Maybe a brisk 10 min walk is a good start, or making a salad for lunch, or saying no because, honestly, your plate is already overflowing.  Decide on your one thing and follow through with action.  Awareness and ideas are marvelous; implementation is where change happens.
3. Repeat this every single day, and build on your ONE simple choice with another.  Taking things one step at a time helps build momentum until you’re in a place where you can do more.  There’s no need to do an overhaul on your life; small shifts amount to big returns.  Just focus on the ONE thing each day and build from there.  Before you know it, each little step will have turned into you walking a marathon and you’ll feel incredible!
4. The fourth and final thing is to remember that negative thoughts and self-talk only hold us back from progress.  Shut those thoughts down, replace them with supportive, positive, powerful words and offer yourself grace along the way, taking  it one step at a time.

Let us know about your ONE simple choice by leaving us a comment here!  And reach out if we can be of support to you or your team in the journey to healthy, happy living!  We’re here to be a valuable resource to you!

It’s always an honor and joy to serve and support you in health and happiness.  I’d love to hear from you; feel free to connect with me: connect@angelagaffney.com.

Believe it can be!

xo,

There’s one common limiting factor that has affected every single client I’ve worked with for the past 10 years.  Each client has desired better quality of health, some seeking increased energy, others wanting to decrease pain in the body, many needing better sleep, and more and more who want to decrease the anxiety they’re experiencing; the list of desires is long.  In every case, they’ve tried different things to help their health, but were never able to make the long-term change they wanted.  This one common limiting factor held them back from creating a life of health, resilience and happiness and maybe it’s affecting you too!

This one common limiting factor is what I call “the gap”.  The gap is the space between your desired life, and the one you currently live; the health and happiness you may be lacking today, and that which you desire.  This gap exists because we rarely take the time to assess our daily choices and understand the true shift that needs to be made in order to live the life we desire.  When our choices are out of alignment and are working against our desired outcome, the journey will be a long, constant battle.  We help you close the gap and create lifelong change.

1. 1. 1. Beyond assessing and understanding the shift that needs to be made is the action necessary to create change.  This necessary step can also be a challenge; we’re all keeping up with the busyness of life and allow ourselves to fall to the bottom of the list.  If this is where you are today, I want to offer a few quick steps to assess, take action and create a lifelong shift to achieve your desired health and happiness.
      2. Identify one area in life where your habits are currently working against your desired outcome.  For instance, maybe you desire better sleep but you work late into the night and then expect your body to transition directly into rest.  Or you want to lose weight but find yourself snacking all night long.  Maybe it’s that you really want to be in better shape but never find the time for exercise.  Identify your sticking point, where your habits currently work against your desired outcome; write this down on a piece of paper.
      3. Next, you’ll select one action step to focus on; we can’t overhaul everything overnight so let’s decide on just one thing.  Once you define the one action step you’ll focus on, you’ll want to set micro goals for yourself.  In the example I mentioned above, where you really want to be in shape but currently aren’t getting any exercise, your one action to focus on might be getting three 30-min exercise sessions in per week.  This is your big goal, so you’ll need to set 2-3 micro goals in order to accomplish the task of achieving your exercise sessions.  These could include:
         1. 1. 1. Wake up 40 min earlier on Monday, Wednesday and Friday for exercise.
               2. Map out a weekly exercise plan to complete during each session.
               3. Find an accountability partner so each of us can report into one another in a positive, supportive way.
      4. You can build on this new habit when it feels comfortable to do so, extending the days of exercise, or adding in food goals, etc.  Remember that even when you build, you’ll want to have one focused action, and create micro goals for yourself.  Developing new habits is different for everyone and typically takes about three months before it starts feeling like a natural part of your day.  I share this to encourage you to stick with it, and soon enough it’ll feel like second nature!

Last but never least, please be kind to yourself through the process.  Health is not about perfection, it’s all about progression.  There’ll be days when you execute exactly as planned, and others when it doesn’t go as well as you had hoped.  I ask that you take a moment to reflect on the action you took, and consider how your action helped close the gap between life today, and the life you desire.  Offer yourself grace, shift your choices accordingly, and do your best everyday to close the gap and live well.

We serve a community of amazing people through our Healthy Roots ONE individual membership, corporate wellness offerings and one-on-one coaching.  Please reach out if you’d like support in your journey to healthy, vibrant living; we’re here to be a valuable resource.  You can learn more and access complimentary resources at www.AngelaGaffney.com.

It’s always an honor and joy to serve and support you in health and happiness.  I’d love to hear from you; feel free to connect with me: connect@angelagaffney.com.

Believe it can be!

xo,

How does your drink stack up when it comes to sugar consumption? We have so many choices to quench our thirst that it’s easy to grab something outside of good ol’ water, but are we creating a health risk by doing so?

Hands-down, sugar is the number one food ingredient feeding disease in America, and unless you’re aware of how much sugar you consume you’re most likely exceeding the recommended limit of 25 grams of added sugar per day.

Looks can be very deceiving when it comes to soda, sport drinks, coffee and more and it’s all readily available. There’s a coffee shop on every corner, a gas station every mile marker and the refrigerator section of the grocery store is filled with hundreds of options to choose from.

As with any food item, we need to understand the quality of the drink we’re consuming and it all starts with the ingredient list and nutrition label. This one act of label reading will change your perspective and empower you to make wise, healthy choices. First, check for the number of servings per can/bottle. Secondly, check the grams of sugar per serving so you are aware of how much sugar you’re consuming. Lastly, check the ingredient list to see what forms of sugar are in your drink.

The World Health Organization suggests consuming no more than 25 grams of added sugar per day (sugar that has been added to a food, not including natural sugars found in fruits etc.). You often get twice this amount by drinking a coffee drink, soda, or sports drink. It’s time to rethink your drink!

Take one day at a time. If you’re selecting drinks that are high in sugar, replace one drink per day with water and stick with that plan for 7 days. Then, in week 2, replace another drink with water, and so on until you build up to 64 oz of water per day. You’ll find you have more energy, your mind will feel crisp and on task, and you’re cravings for sugar will naturally go away. Other benefits of removing sugary drinks from your diet include weight loss and increased health.

Are you up for the challenge? It’s time to rethink your drink and take one step every day to make it happen. You can do it!!

It’s my great pleasure to serve and support you in health and happiness.  I’d love to hear from you; feel free to connect with me: connect@angelagaffney.com

Cheers to your health and happiness! 

XO,

RECIPE:

Ingredients:

1/2 cup blueberries
5 sprigs of fresh thyme
1 quart filtered water

Directions: 

Blend all ingredients and chill before serving.

Recipe compliments of “The Daily Essential Cookbook Collection: Lunch” by Angela Gaffney & Janielle Hultberg

“OWN YOUR HEALTH” is about acknowledging your state of health and recognizing that you have full claim, authority and power to create a healthy body, mind and life for yourself.  It is yours for the taking and now is the time to make it all happen.    

I never once considered that I needed to take ownership of all aspects of my health until my health was deteriorating at such a fast pace that doctors told me to go home and prepare for “what was to come”, meaning the slow progression of a disease that would inevitably take my life.  When given news such as this, it takes your breath away, it caused my world to stop in its tracks, and it made me take a deep look into the reasons why it could be happening.   

At first, I blamed everything else for my ill state of health and questioned how I could be put through such hell.  But after a couple months of my ranting I started a big internal investigation and came to the conclusion that everything about my life was contributing to my fast deterioration.  While I exercised pretty consistently I had a few other things working against me…I always functioned at 100 miles per hour, putting everyone else’s needs before my own, committing to things I didn’t have time for, eating a lot of sugar and nutrient-void foods, drinking a few diet cokes a day to keep my energy up, staying up way to late and waking too early, worrying about what everyone thought of me versus just living in my truth, and missing out on a lot of nutrient-rich veggies, beans, whole grains, greens and nuts and seeds.   

I simply did not own my body, my mind, or my life.  I just existed and thought it’d all just work out.  I’ve learned that it doesn’t happen this way, we must each make daily effort to rise to the occasion, make intentional choices that serve us and own every bit of our happiness, our health and our life.  

What part of your health do you need to take ownership of?  Here’s a little exercise to get your internal investigation off to a solid start: 

Answer the following questions as quickly as possible, no need to analyze, just answer: 

1. I always have good intention but never really get around to ______________________. 
2. The three things that are holding me back just getting it done are:  
   1.  
   2.  
   3.  
3. If I were to consistently accomplish my good intention, I would feel… ____________________________________________________________________________________________________________________.
4. If I were to take my last breath today, I would regret not having done this for myself because_______________________________________________.  
5. If it is meant to be, it’s up to me!  I will do these three things for the next 30 days to take ownership of this one area of my life: 
   1.  
   2.  
   3.  

By doing this exercise, you’ve identified your starting point, your barriers, what it means to you to get the job done, and the steps you’ll take to make it happen.  The final part of the exercise is to share your details with one person who will provide positive encouragement to help keep you on track.  Lastly, keep your answers where you can read them daily; this is the best reminder to own your health and keep moving forward.   

It’s my great pleasure to serve and support you in health and happiness.  I’d love to hear from you; feel free to connect with me: connect@angelagaffney.com

Cheers to your health and happiness! 

XO,

RECIPE:

Egg Salad

Ingredients:

Angie’s Note: This protein rich recipe can be consumed alone and/or used as a protein option to add to other dishes and recipes. Protein is found throughout your body; in muscle, bone, skin, hair and virtually every other body part of tissue. Protein supports many chemical reactions in the body and helps carry oxygen to our blood. When you eat protein throughout the day you’ll achieve sustainable energy and help repair muscle tissue after physical activity.

Ingredients:

4 hardboiled eggs
2 tbsp mayonnaise or greek yogurt
1 tbsp Dijon mustard
2 tbsp cooked bacon crumbles (optional)
Pinch of sea salt
Pinch of pepper
Pinch of dill
Pinch of granulated garlic

Directions: 

In a medium bow, mash the hardboiled eggs. Add all remaining ingredients and blend.

Recipe compliments of “The Daily Essential Cookbook Collection: Lunch” by Angela Gaffney & Janielle Hultberg

I recently had the privilege of sitting down with Rob from the Wholesalers Masterminds podcast to discuss achieving and maintaining health while excelling in business. It doesn’t have to be difficult but it does require making deliberate choices to support your body. I hope you’ll find encouragement and enjoy listening to the full podcast!

In addition to the podcast, here are three simple strategies you can start TODAY to create health and happiness:

1. Hydrate: Every single process in the body depends on water! Every cell, every organ, every process depends on your consumption of good ol’ water. I know this isn’t news to you, we hear about drinking water every day. The fact of the matter, though, is that most of us are walking around dehydrated, and if you’re traveling by air you’re at an even greater detriment. Here are a few simple ways to increase your water intake, feel more energetic and live well:
   • Drink 80 oz of water per day: 10 oz of water every hour in an eight-hour work day.
   • Carry your own stainless steel or glass water bottle and fill up 3-4 times a day during travel.
   • Sip on hot lemon water during the day to support your cellular health and flush the lymph system.
   • Spruce up the taste of your water by infusing with fresh fruits and vegetables.
   • Change things up, enjoy sparkling water with a twist of lemon or lime, or a flavored water option like LaCroix.
   • If you’re currently drinking high-sugar or caffeinated drinks to keep your energy up, swap one of these drinks for 16 oz of a water beverage for one week. In week two, add another swap and continue to do so until you’re consistently reaching optimal hydration.
2. Nourish: Eating a rainbow of colorful plant-based foods means loading your body with rich phytonutrients that fight disease, boost the immune system, heal the body and create long-term health. We’ve very much been taught to count calories, log points and focus on the quantity of food we eat. While quantity should be a consideration, the quality of our food is of much greater importance. The quality of our food dictates the quality of our health. Make the investment in yourself! Enjoy these tips to get you started:
   • Plant-based foods include: leafy greens, vegetables, fruit, whole grains, beans, nuts and seeds. Eat a variety of these every day!
   • Challenge yourself to start each meal with color and build your entrée accordingly. Take your existing meals and add sautéed vegetables, create nourishing smoothies for breakfast, and build healthy salads and wraps for a hearty lunch.  You can visit AngelaGaffney.com for additional meal ideas.
   • Preparation is key: work together as a family to shop for and prep meals on the weekend. Nobody wants to spend an hour in the kitchen every night.  Make large pots of brown rice and quinoa, grill and roast veggies to be used in breakfast scrambles and salads and marinade meat ahead of time. The options are endless.
3. Choose to Participate: Health doesn’t just happen, it takes consistent, conscious effort. Every choice we make at the table as well as in life impacts our health in a positive or negative way. Take a few moments to get quiet and reflect; how are you participating today?
   • Are you nourishing your body with high-quality food?
   • Do you hydrate consistently so your body has all it needs to function at its best?
   • Are you managing stress in your life or is it managing you?
   • Is movement a part of your daily activity?

It’s easy to fall into a routine, even if it’s one that might not serve you well. We get so caught up in the demands of the day that we often lose sight of caring for ourselves just as much as we do for our clients, family, and friends. It’s time to stop sacrificing and start achieving health as you excel in your career. I hope you’ll enjoy the podcast!

Listen To The Full Podcast Here!