3/27 Thursday -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 and butterflies. Being a coach, mentor, and advocate for holistic wellness means balancing the demands of my own health journey while guiding others toward their goals. It’s a constant juggle between prioritizing self-care, supporting clients, and navigating real-life moments that don’t always go as planned.

From early morning rituals and mindful movement to meal prepping, client calls, and community support, every day brings its own set of challenges and triumphs. Whether it’s finding time to squeeze in a quick workout or helping a client navigate a health plateau, I’m committed to showing up consistently, practicing self-love, and keeping a growth mindset.

Today, I’m inviting you to take a behind-the-scenes look at what it really takes to balance it all. The journey isn’t always easy, but it’s absolutely worth it—and I hope this series gives you a little inspiration, some practical tips, and a reminder that you’re not alone in the pursuit of wellness.

Let’s dive into a day...

Good Morning - Thursday 3/27 🌅

Wake time was 6:15 am after a total of 7 hours and 23 minutes of sleep. According to my Oura ring, both deep and REM sleep are still recovering from adding exercise back into my routine—both were at 1 hour. The readiness score is still adjusting, coming in at 80, but the HRV balance was optimal, showing that my body is adapting well to the new challenge.

Why Sleep Tracking Matters:
Tracking sleep quality and readiness scores isn’t just about the numbers. It’s about understanding how your body is adapting to changes like increased exercise or stress. Tools like the Oura ring provide insights into heart rate variability (HRV), resting heart rate (RHR), and sleep stages, helping me fine-tune my routine and support my body's recovery.

Morning Rituals to Kickstart the Day

I started my morning with my usual calm, grounding routine, getting ready with my red light salt lamp to maintain a low-lit environment that supports my circadian rhythm. After that, I headed to the kitchen to drink 10 oz of hydrogen water and a glass of Shilajit, rehydrating after the night's rest and kickstarting mitochondrial support.

Why Hydrogen Water & Shilajit?
Hydrogen water is a powerful antioxidant that helps reduce oxidative stress and supports cellular energy, while Shilajit is packed with minerals and fulvic acid to boost nutrient absorption and mitochondrial function. Starting my day with these two helps me stay hydrated and energized.

Once my husband was off to work, I fed the cats and grabbed my prepped breakfast from the spare fridge. I took my plate outside to ground myself while eating and watching the day unfold. Today’s breakfast was crispy bacon and creamy avocado topped with Everything but the Bagel seasoning—a combo that gave me 47 grams of protein plus healthy fats to keep me satiated and fueled.

At 7:15 am, I announced that I was opening a few spots for Saturday 1:1 coaching—keeping that momentum going for client support.

Work Mode & Morning Light

By 7:30 am, work began, but I made sure to take a few breaks to move and get light exposure. At 8:00 am, I fed the kiddos while preparing the outdoor space and soaking in the UVA light from the sunrise. Morning UVA light is essential for regulating hormones and boosting mood, and it’s one of the simplest ways to keep your circadian rhythm aligned.

After breakfast, the weather was beautiful, so I encouraged the kids to spend some early outdoor time to soak up the sunlight. Meanwhile, I took advantage of the quiet time to hydrate with another 10 oz of hydrogen water and sipped on some black coffee around 9:00 am while the little ones napped and the older kids enjoyed the fresh air.

Why Morning Sunlight Matters:
Exposing your eyes and skin to morning sunlight helps increase serotonin production, supporting mood, energy levels, and overall well-being. It also kickstarts the production of melatonin for later in the evening, promoting quality sleep.

Midday Moments & Fuel

11:15 am: After outdoor playtime, the kiddos were worn out and hungry, so I fixed them some lunch to recharge.

12:00 pm: Naptime for the kids! I took this opportunity to enjoy my own lunch outside under the sunshine, letting my body naturally produce Vitamin D. My lunch was a prepped meal of green beans and chicken thighs topped with olive oil—34 grams of protein paired with a glass of homemade kombucha.

Why Sunlight & Vitamin D Production Matters:
Spending time outdoors around midday helps your body synthesize Vitamin D, which is crucial for immune function, bone health, and mood regulation. Combining light exposure with grounding enhances this effect, promoting both mental and physical well-being.

Why Kombucha?
Homemade kombucha is packed with beneficial probiotics that support gut health, digestion, and overall immune function. Plus, the fermentation process makes it naturally low in sugar compared to store-bought varieties.

Afternoon Movement & Hydration

2:30 pm: Time to get moving again! We headed back outside with my 10 oz of hydrogen water and some electrolytes. I used the My Circadian App to track safe sun exposure and stayed out for about 1.5 hours—just enough to max out the safe sun time without risking a burn.

Why Safe Sun Exposure Matters:
While sunlight is essential for Vitamin D production, it’s important to balance exposure to avoid sunburn. Using an app to monitor UV index and safe exposure times helps protect your skin while still getting the benefits of natural light.

Evening Energy & Movement

5:45 pm: Done with work, so it’s time for the last meal of the day! Dinner wasn’t anything fancy—just cleaning up what’s left in the fridge. I had three all-beef hot dogs, green beans, and a serving of cottage cheese. Not glamorous, but it hit the spot and provided protein and fats for recovery.

Recovery Day Insight:
Today was a rest and recovery day for exercise. It’s essential to balance high-intensity workout days with intentional rest to allow muscles to repair and grow. Recovery days also help manage stress and support long-term progress.

Community & Coaching

6:30 pm: Coaching session with a client—supporting consistency and building sustainable habits.

7:00 - 8:00 pm: BNC Community Meeting focused on aromatherapy and sleep. Discussing how essential oils can support relaxation and enhance sleep quality.

8:00 pm: SKW meeting to wrap up the day.

Why Aromatherapy Matters:
Incorporating aromatherapy into your nightly routine can promote relaxation and improve sleep. Essential oils like lavender and chamomile have been shown to reduce stress and support deeper, more restful sleep.

Final Thoughts

Life as a health coach isn’t always smooth, but it’s always intentional. Each day I find new ways to balance self-care, client support, and making space for personal growth. If there’s one thing I hope you take away from this, it’s that consistency and mindful choices make all the difference.

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

Let me know if you’d like me to add more updates, tweaks, or educational tidbits! 💪🌱