Health Coach Diaries: A Day of Balancing it all with Coach Becky

Health Coach Diaries: A Day of Balancing It All with Coach Becky 💪🌿

Ever wondered what a day in the life of a health coach really looks like? Spoiler alert: it’s not always sunshine & butterflies. As a coach, mentor, and advocate for holistic wellness, I’m constantly balancing the demands of my own health journey while guiding others toward their goals.

From sunrise rituals to intense training sessions, meal prepping to mindset work, every day brings its own challenges and victories. Whether it's finding time to get in my own workout or helping a client break through a plateau, my focus stays rooted in showing up consistently, practicing self-love, and maintaining a growth mindset.

In today’s blog, I’m pulling back the curtain and inviting you into a typical day of balancing it all—because the journey isn’t always easy, but it’s absolutely worth it. Whether you’re looking for inspiration, practical tips, or just a peek behind the scenes, this series has it all!

Let’s dive into a day...

Consistent Focus on Sleep & Recovery
I prioritize quality sleep over quantity, using the Oura ring to track my progress. Last night’s total sleep was 7 hours and 29 minutes, with 1 hour and 42 minutes of REM and 1 hour and 37 minutes of deep sleep. My goal is always to hit at least 1.5 hours of each, as quality sleep is essential for recovery and mental clarity. My resting heart rate (RHR) was 47 bpm, and my heart rate variability (HRV) was 54 ms. I woke up at 6:10 am, feeling refreshed and ready to start the day.

Morning Rituals to Kickstart the Day
I start my mornings before sunrise, keeping my house dimly lit with a salt lamp and red light to support my circadian rhythm (more on that in a future post!). First thing, I hydrate with hydrogen water and a glass of Shilajit, setting the tone for energy and vitality. Then, it’s time to make lunch for my daughter and husband—leftovers today—before I get my daily hydration prepared: 40 oz of hydrogen water, electrolyte water, herbal tea, and a copper water bottle. After that, I sit down to enjoy my own breakfast: crispy bacon and creamy avocado. This protein and healthy fat combo sets me up for stable energy and focus (stay tuned for why this combo is so powerful!).

Soaking Up Daybreak Light
Around 6:45 am, I step outside as the sky starts to lighten, soaking up the first light of the day. Today, I took advantage of this time to clean up some debris and branches in the yard from the recent storm. Getting this natural light exposure early is crucial for setting my circadian rhythm and boosting mood and energy.

Diving into Work Mode
By 7:30 am, work arrives, and we go about our day! I make it a priority to take short breaks to move around and get outside when I can. Today felt like a coffee kind of morning, but I waited until 9:30 am—over 90 minutes after waking up—so as not to interfere with my body’s natural cortisol rhythm.

Collaboration & Strategy
During morning: I was on the phone with my co-host, Sherri, and we discuss strategies to overcome client obstacles and develop our personalized blog to include what a day looks like for each of us. We feel this will support people on their journey toward better health. This includes discussing our nutrition, stress management, sleep hygiene, and more.

Midday Meals
11:55 AM: We eat lunch. For me, it's a carb cycle day—chicken thigh and root veggie blend. For the kiddos, it's meatballs, cucumbers, and strawberries.

Afternoon Snack
2:20 PM: Normally, I don't snack, but today I had some yogurt and strawberries.

Getting Outside
3:54 PM: Got outside with the kiddos for some UVB light. Soaking up that midday sun is essential for maintaining energy levels and supporting overall well-being.

Dinner & Evening Routine
5:30 PM: Work was over, and it was time for the last meal of the day with the family—chicken stir-fry.

Workout Time
6:00 PM: Got to the dungeon for a workout—upper body weights today! Moving my body consistently is key to maintaining strength and mobility.

Mental Health & Community
7:00 PM: Covered for Coach Sly during the BNC Mental Health Meeting. Love being part of the community and supporting mental wellness.

Client Wins & One-on-One Coaching
8:00 PM: Wrapped up the evening with a 1:1 coaching session. It’s always so rewarding to support my clients through their wins and challenges!

Sign Off & Wind Down
8:30 PM: Signing off the electronics so it's off to bed by 9:30pm my evening routine is connecting with family, some breathwork. Lights in the evening are red & the intensity is below 10 lux

Stay tuned for more insights on how I balance it all—one mindful choice at a time! 💪🌿