Apr 13, 2021 in Health Coaching
Stay fit, slim, healthy and strong!
Lose weight without cutting out on the pleasures of life.
How do I fix a marriage after cheating??
My husband of 5 years has cheated on me. I'm heartbroken. Can I fix our marriage?? Is there hope for us?? Will things get better? Please help
Am I over reacting? Am I the one in the wrong no him
Ok I've been with my boyfriend for 3 years now and he denied cheating on me but everything points to the opposite he's gone to spend the night with his baby moma and her kids in a hotel he rated me put to her when I called the cops on her for her vandalizing my car he would defend her when I would bring thing up about her and he has a video of her playing with her self am I wrong for being mad?
We both have insecurities and trust issues due to past relationships... So, there's the back and forth accusations, yelling, name calling, etc. We are both extremely jealous and have no communication skills. We love each other but sometimes Love isn't enough to make someone understand that you aren't going to hurt them. How can we help each other overcome these issues?
Idk what to do
My boyfriend and I have been fighting because he found some old messages that I had when we started going out, the messages are not bad the conversations where just like hi and bye kind of thing but because I told him I wasn't talking to anyone he's mad but da whole time he was still hanging out with his baby momma behind my back and he would delete all his messages to her so I wouldn't see them
Lost and confused at a crossroads
My boyfriend and I have been together for seven years now. We have had a very tumultuous relationship both of us have hurt each other very much on each parts. But he’s done a lot more wrong it has no accountability. But my question is how do you handle it because anytime I try to talk to him about anything he automatically yells at me, deflects, accuse me of cheating. How do you go about handling
How can I get my teen to confide in me
I've been trying to get my son to confide in me about why he is feeling so depressed. He is 15 years old and a very good teen but have no idea why he is so withdrawn and quiet. Please help me I cant bear to see him like this
What do I do?
I'm not sure what to do. Recently separated mom with 2 young girls and pregnant with my 3rd.
I took my son's Ipad away because I'm at my wit's end with him.
He is so addicted and doesn’t want to do anything else. Can anyone tell me whether I did the right thing or am I being too harsh?
It's 3 y I divorced and we have shared custody of 2 lovely kids. Any advice on how to make them understand that divorced parents is ok?
What should I do?
My son is acting out in school and giving people the middle finger and running around and hitting when he is restrained and he also has speech apraxia and may have ADHD
Sarah Pelc Graca is a Certified Personal Trainer and Nutrition Coach. She creates personalized nutrition, exercise, and mindset plans for each of her clients based on their life. Sarah's journey to transforming her lifestyle has been an incredible one and she strongly believes in a nutritious diet without giving up the sweet pleasures of life - but having them in moderation. Let's hear all about Sarah's journey:
WikiExpert: I see that at some point in your life, you were stressed out, busy, and bored with gym routines. However, you still found a way to lose weight and lead a healthier lifestyle. How did you do this? Tell us a little about your journey.
Sarah Pelc Graca: I was definitely stressed out, busy, bored at the gym, and had NO IDEA how to eat healthy for my body and my goals. I saw my friends feel deprived (never eating carbs or enjoying desserts), or they felt hungry all the time on fad diets, so I knew I did NOT want to lose weight through a fad diet. I felt overwhelmed where to start my journey, so I made a commitment to myself to focus on ONE small nutrition change at a time. Plus, I knew I wasn’t willing to give up my favorite foods. The first habit I tackled was to drink enough water. After that, I focused on adding protein to every meal I ate. Slowly but surely, I lost weight, gained confidence, and FELT the best I had in years… While STILL enjoying my favorite foods and drinks in moderation!
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WikiExpert: How do deal with stress and how do you help your clients with dealing with stress?
Sarah Pelc Graca: This is the golden question! I deal with stress in a very similar way that I teach my clients to deal with stress! I find other hobbies that I enjoy that DON’T revolves around food to help manage stress. Usually, for me, that’s reading, listening to music, or talking with a family member or friend. With my clients, we work together to come up with strategies or hobbies that they enjoy to help manage stress. For some of my clients, that includes playing an instrument, or watching Netflix, or walking their dog. Finding a hobby that relaxes you is crucial to managing stress in a healthy way!
WikiExpert: I see that you create personalized diets, plans, etc for each and every individual, how do you do this? How do you analyze and determine each and everyone's needs etc?
Sarah Pelc Graca: Every client I work with is at a different point in their life and on their journey to health, and that’s a beautiful thing. I believe in meeting my clients where they’re at on their journey, not by making them adapt to a cookie-cutter program or plan. Some of my clients are ready to jump in and track their nutrients and make lots of changes up front, whereas others are only ready to make one small change at a time. All of my clients complete a comprehensive intake form so that I am able to analyze and determine where they are at on their journey as well as the best way to help them reach their goals safely and efficiently.
WikiExpert: What is it that you dislike about "boring gym routines"? And how do you make it more exciting?
Sarah Pelc Graca: Boring gym routines seem to drag on SO slowly!!! I never feel like I really push myself because I am bored. I make workouts more exciting by creating “challenges” for myself, for listening to awesome music, and for simply finding a type of workout that I enjoy! When working with my clients, we have an open conversation about how THEY can enjoy their workouts too! It may take some trial and error, but once you find a way you ENJOY exercising, it’s a game-changer!
WikiExpert: Many people don't believe that Online Health Coaching won't work and that they need to attend face to face sessions. How do you convince these people that it CAN work?
Sarah Pelc Graca: In this age of technology, Online Health Coaching is the perfect solution to help people lose weight and reach their health and fitness goals! Often times, in-person sessions happen once a week or once a month. I am communicating with my online clients a minimum of three times every week. Plus they are able to message me anytime they have questions or need support... Online Coaching allows my clients to access me whether they are at home, at work, or even on vacation!
WikiExpert: Now that we're on that topic, can you tell us a little more about your programs? And Online Coaching? Your 28-Day Fab Ab Core Challenge looks really interesting, please do tell us more about it?
Sarah Pelc Graca: Gladly! I help women to lose weight and beat emotional eating WITHOUT giving up their favorite foods, like chocolate and wine. Depending on the client’s history and current lifestyle, we either gradually change their habits OR we create specific daily nutrient goals for the client to achieve. I help provide an exercise plan (if needed), and an easy way to track results. I check in with my clients 3-5 times a week, and we have bi-weekly or monthly coaching calls, so my clients are held accountable and feel supported in reaching their goals!
I created the 28-Day Fab Ab Core Challenge to provide women a quality workout program WITHOUT having to leave home. Every exercise and workout takes 20 minutes or less, and can be completed anywhere! It requires minimal equipment, so can easily be done at home, at work, or while traveling!
WikiExpert: In your opinion, what is the biggest challenge that women face while trying to lose weight and lead a healthier lifestyle?
Sarah Pelc Graca: In my opinion, the biggest challenge women face when it comes to losing weight or leading a healthy lifestyle is a lack of consistency. Women (and men too!) tend to underestimate how much food they’re actually eating, and they tend to overestimate how intense they are exercising. In addition, consistency refers to “falling off the bandwagon” and then allowing yourself to let one indulgent day turn into an indulgent week, and then an indulgent month, and so on. My best piece of advice — Learn how and when to ENJOY your favorite indulgent foods in moderation, and then learn the skills to pick yourself up and make nutritious choices.
Now, let's get to know a little more about Sarah, what she loves to do in her spare time, and her favorite diet:
WikiExpert: What are your hobbies and what do you like to do in your free time?
Sarah Pelc Graca: I love a good mix of being active and relaxing! In the winter, I love to take ski trips out west, and in the summer, I love to golf. I am also a runner! I ran my first marathon last October, and am training to run my next one this November! When it comes to relaxing, I’ve been known to binge watch anything good on Netflix and Hulu.
WikiExpert: Who is your role model and why?
Sarah Pelc Graca: Michelle Obama! She is a level-headed, hard-working woman who prioritizes her family, while deeply caring about nutrition for our country. I love the initiatives she took as First Lady to provide education and healthy food options for our country, including the garden she grew at the White House!
WikiExpert: What is your favorite diet/food?
Sarah Pelc Graca: Tough question! Indulgent Food—Pasta! I also love chocolate for dessert!
WikiExpert: If there was one thing you could change about the world, what would it be?
Sarah Pelc Graca: I would make nutritious foods more accessible to ALL humans, and teach them the basic habits needed for mindful eating, regardless of geographic location or socioeconomic status. I believe access to healthy food should be a basic human right, not a privilege.
WikiExpert: We see that you have moved to Michigan, what do you love most about Michigan?
Sarah Pelc Graca: Michigan is BEAUTIFUL!!! Although winter can make it tough to live here, the weather and the beauty of the fall, spring, and summer makes it worth living here. Nothing compares to spending time in nature and enjoying the fresh crisp Michigan air! Plus, I’m closer to my family, which is amazing!
WikiExpert: Any plans for the future? Both professionally and personally?
Sarah Pelc Graca: Professionally, I plan on growing my business by either hiring a second Coach soon OR scaling my business in a new way, and I couldn’t be more excited to help even more women create a healthier life! Personally, I am excited to run the New York Marathon in November!
Let's learn what the secret is to being healthy, losing weight, and enjoying life all at the same time! Book a session with Sarah Plec Graca now!