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Welcome!

Hello and welcome to Wholeness Health and You! My name is Amy and I’m so glad you stopped by!

Wholeness Health and You was created based on my own health journey and wanting to share what I’ve learned (so far!) with you in a simple, real, and honest way that empowers you to take an active role in your health.

The concept is simple. You are not broken, you are whole. You have what it takes to achieve optimal health, you just might need a little help discovering what that means for you. And on your journey you will come to realize what you are really capable of.

On a slightly deeper level, it all begins with WHY. Finding our true “why” is the basis for all that comes after. And yes, it actually does matter! It can be the ‘make it or break it’ of our success.

So join me for the ride! Read about the different aspects of health, plus all kinds of informational tidbits, recipes, and recommendations for books, podcasts, shows, activities, and whatever else I can think of! Explore the site and begin YOUR journey…

The information provided on this website is intended for educational purposes only and is, in no way, a substitute for professional medical advice. ALWAYS talk with your doctor about conditions, medications, and concerns you have about your health and work together to determine the best course of action for you.

365

Yes, 365. Three hundred sixty-five.

The number of consecutive days of meditation.

I can’t believe I did it! I’m so excited!

A year ago, June 1, 2025, Insight Timer hosted the Mid-year Reset Challenge and I accepted. It fit well with my idea that any day is a good day to start again. To start anew. I’d been meditating on and off for many years but I didn’t really stick to it for more than a couple of months and I thought that some guidance would be helpful. Little did I realize the impact it would have on me.

I finished the challenge and it felt wonderful so I continued. After a few months I took pride in the fact that I had established a great meditation habit but what surprised me was how much I needed it and counted on it every single day. Even more so was how much it changed the way I saw things, reacted to situations, taught me to act in a way that aligned with my values, and showed me how to be the person I want to be.

Was every meditation fantastic? No. In fact there were some that ticked me off and I was more irritated after I was done than when I started. (Someone once said that it must mean it’s working. Crikey!) But most of them have been very meaningful and soothing.

Did I spend 20-30 minutes a day meditating? Nope. Some days I only had about 5 minutes to myself but it was mine. I took whatever I could get. Other times I’d get lost in the silence and 45 minutes would go by in a flash.

Did I ever fall asleep during meditation? Yep. A few times. It was usually when I didn’t have (make) time during the day and bedtime was upon me and I panicked that I hadn’t meditated yet. I found a sleep meditation (both guided and with music) and drifted off after the lesson.

Was my mind calm and quiet during every meditation? Oh heck no! There were days when I couldn’t get my mind to shut up for two seconds! I felt like my thoughts ricocheted off the inside of my skull like a pinball machine on a caffeine and sugar high. Other days, though, my brain settled in as if it had been wrapped in a warm, comfy blanket and was able to relax and simply be.

I experienced all kinds of things throughout the past year of meditation and I’m grateful for every one of them. The highs, the lows, the frustration, the peace, the emotions, the joy, the guidance, and the way it has changed me for the better. And I don’t ever want to stop. 🙂

Thank you, Elizabeth Gilbert, for putting the idea in my head to meditate.

A huge thank you goes to Sarah McLean and her amazing book that literally changed my life.

And, finally, a gigantic thank you to Insight Timer for keeping me motivated, engaged, and fascinated.

I hope that you give meditation (in whatever form) a try and see what it can do for you.

Namaste.

#meditateforlife

#insighttimer

#sarahmclean

#elizabethgilbert

The information provided on this website is intended for educational purposes only and is, in no way, a substitute for professional medical advice. The events, practices, and opinions discussed here are those of the author and should be treated as such. ALWAYS talk with your doctor about conditions, medications, and concerns you have about your health and work together to determine the best course of action for you.

Go Take a Hike!

. . . to Hoover Forest Preserve, that is.

Hubby and I are heading to The Colorado Rockies next month and we’re gearing up by doing a lot of walking and finding a few moderately challenging hikes in the area. We’re also breaking in our new footwear and I’m having fun with my new backpack. 🙂

This past weekend we scrolled through the AllTrails app and decided on a trail: the Hoover Forest Loop Trail in Yorkville, IL. According to the app, it’s an easy 2.8-mile loop with about a 144-foot elevation gain. The estimated time for completion is 1-2 hours. Here’s what we discovered on our little trek:

First of all, it’s gorgeous! Everything was so green and lush! The trees were full, flowers were in bloom along the path, and there were a few wildlife sightings deep in the forest – we were surprised by the deer! (One took off and the other one apparently didn’t want to be photographed and I only got a picture of its butt . . .) Much of the hike is shaded, too, because of the forest canopy but there are a few spots that are wide open so be sure to wear sunscreen and a hat. And take along plenty of water! You’ll be glad you did. I imagine this hike would be beautiful during the fall and winter as well . . .

Second, the loop is fairly easy. There are some steeper hills but the ground was either well-packed dirt or crushed limestone. Some parts of the trail were paved so if you’re looking for something that’s wheelchair- or stroller-friendly, you have options and I’m sure you’ll enjoy it. There are even a couple to places to see the Fox River. Note: make sure that you have the map of the preserve open and take notice of the marked trails. We weren’t paying attention and ended up drifting way off the trail and had to backtrack. It added almost another mile to our hike!

Finally, the entire preserve was really well maintained. There were some open spaces and pavilions for gatherings, group campsites, and even a playground with a nature center for educational outings. Oh! And one of the best surprises was an actual restroom building with flush toilets, soap, water, and hand dryers. I know it sounds kind of silly but when you spend about 35 minutes in the car, an hour and a half (and a little over 4 miles!) meandering through the woods, then have to make the return trip, a fully functional bathroom is a welcome amenity!

We had a great time and plan to go back in the fall to enjoy the colors. We only encountered a handful of people so we were able to truly enjoy the outdoors in peace. I hope you get the chance to get out there and experience it for yourself. Until then, happy hiking!

#wholenesshealthandyou

#hooverforestpreserve

#hooverforestlooptrail

#goplayoutside

The information provided on this website is intended for educational purposes only and is, in no way, a substitute for professional medical advice. The events, practices, and opinions discussed here are those of the author and should be treated as such. ALWAYS talk with your doctor about conditions, medications, and concerns you have about your health and work together to determine the best course of action for you.

7-Day Connection Challenge: Day 7

Day 7: Choose Your Company

We did it! A full week with Alex Elle doing some meaningful work about figuring out what’s working, what’s not, how to see things more clearly, what we need, what we’re holding back, what we’re letting go of so that we can receive, and how it feels to be safe.

Today she talks about the company we keep and poses a question she’d like us to ask ourselves: “What kind of connection am I actually available for now?” She reminds us that it doesn’t mean what we wish for or what we’ve settled for in the past. It means right now. She says to choose three values. For me? Honesty, mindfulness, and reciprocity are the three that come immediately to mind. I must honor these qualities as well, not just the other person. Connection is a two-way street, right? And she says that these words aren’t what we hope for, they’re “decisions”. Then she tells us to repeat a few phrases: “I am not wishing for something to be true. I am deciding what will be.”

She reminds us that we’re human and that we may find ourselves reverting back to our old habits but encourages us to remember that we can change that. We can always come back to our decisions. We can choose to realign rather than overextend or act to please others. We can choose ourselves, our truth, and better connections. We now know how this feels and we can never forget or un-learn it. It takes work. It means that we need to be consistent. But it is possible. She leaves us with yet another truth:

“You don’t have to earn connection by abandoning yourself.”

I hope that you’ve learned some things about yourself during this past week. I know I have. I think I was hoping for, and expecting, something a little different when I began this challenge but ultimately I feel that it prompted me to examine a few relationships a little more closely and taught me that I don’t have to shrink or abandon myself to try to make others happy. I will do my best to keep that close to my heart whenever I find myself feeling ‘heavy’ or overextended. I will remind myself that there is give and take in every connection. Every relationship. I will remember what I need and what I’m available for and strive to stay the course so that I can enjoy every connection I make. I wish you all the best in your journey to find true connections.

Namaste.

#7dayconnectionchallenge

#chooseyourcompany

The information provided on this website is intended for educational purposes only and is, in no way, a substitute for professional medical advice. The events, practices, and opinions discussed here are those of the author and should be treated as such. ALWAYS talk with your doctor about conditions, medications, and concerns you have about your health and work together to determine the best course of action for you.

7-Day Connection Challenge: Day 6

Day 6: Let Care In

We know how to give. That’s fairly easy. But what about receiving? Do we really know how to do that? Alex says that it requires us to let go, to trust someone else, and that’s not always easy. I think we know when we’re not receiving as much as we pour out into something or someone else, but I wonder if we’re capable of truly letting ourselves be vulnerable in order to receive the care that we crave. Or maybe we don’t think we deserve it for some reason.

Alex leads us through a few breaths, asking us to “soften” with each breath. Then she asks us to think about a time when we were truly cared of, taken care of, or fully supported. Hmmm . . . I was a little hard-pressed to come up with an instance quickly but eventually one did surface. The point of the exercise is to remember a time when we felt safe. Then she asks a series of questions about what we will “allow” for ourselves, what will we “welcome into” our lives, and what we’re letting go of in order to receive.

At this point, she brings up the subject of “repair”. If someone has disappointed us (that includes ourselves) or we’ve lost trust in someone, can it be repaired? Does it need to be repaired or just recognized? She goes on to ask us to consider if there is joint effort in our relationships. In other words, are our efforts being reciprocated? Or are we doing all the work? Is the other person “capable of repair”? She wants us to notice what comes up. No stories about it. No judgment. She doesn’t even want us to fix it yet. It doesn’t need to be.

Finally, she encourages us to ask ourselves, “What does safe, mutual connection actually feel like in my body?” “What am I releasing to receive this season?” These are some questions we need to figure out in order to move forward. I hope that they help you to think about a time when you felt safe and supported and what you need to let go of to get that feeling back. I know I will. Tomorrow is our last day. See you then.

#7dayconnectionchallenge

#letcarein

The information provided on this website is intended for educational purposes only and is, in no way, a substitute for professional medical advice. The events, practices, and opinions discussed here are those of the author and should be treated as such. ALWAYS talk with your doctor about conditions, medications, and concerns you have about your health and work together to determine the best course of action for you.

7-Day Connection Challenge: Day 5

Day 5: Permission to Evolve

So far in our journey we’ve thought about our relationships, how we’re overgiving, where we’re feeling it, what we’re holding back, and how to see things clearly. Today we’re talking about letting go. Alex says that it doesn’t have to mean that it’s a loss. It could be a good thing. It might mean that certain things that used to ‘work’ no longer serve a purpose. They’ve done what they needed to do but they don’t align with our vision for ourselves or our future.

Alex asks us to think about a relationship that’s different. Think about what’s changed. She says that when we think about relationships we may feel gratitude, we may feel sadness or grief, or we may feel relieved to let it go. She suggests writing a letter, even if only in our heads, expressing our gratitude for the lessons we’ve learned from that person. Or she says we may want to journal about how we feel. She gives a prompt suggestion: “I’m ready to release . . .” and then urges us to really think about letting go of the version of ourselves that said yes when we really meant no or the one who self-abandoned.

I don’t know about you but I journal all the time. It helps me think through things when I don’t feel like I can talk to anyone. Alex encourages us to think about the following questions because she says that we make space for something greater when we let go of whatever no longer serves us. She also poses three questions that really made me stop and think about what I need to do for myself:

“What did this relationship teach me?”

“”What am I ready to release?”

“What am I no longer available for?”

The most important part of the session, however, was that Alex said, “Letting go is not a failure.” This brought a few tears to my eyes. It offered a kind of release for me – permission to say that it’s ok to let go what isn’t working any longer. It’s no one’s fault, really. Things change. Things evolve. And I guess that’s the real lesson here. It’s ok that things change. That’s life. And it’s ok for us to change with them.

I hope this session began to pull the series together for you as it did for me. But then again I enjoy journaling so that gives me an outlet to mull things over. More than anything, though, I hope that it helps you to begin to think about the relationships in your life, what you’re giving, what you might be denying yourself, what no longer serves you, and how you might move forward so that you can live the life you deserve.

Have a wonderful evening.

#7dayconnectionchallenge

#permissiontoevolve

The information provided on this website is intended for educational purposes only and is, in no way, a substitute for professional medical advice. The events, practices, and opinions discussed here are those of the author and should be treated as such. ALWAYS talk with your doctor about conditions, medications, and concerns you have about your health and work together to determine the best course of action for you.

7-Day Connection Challenge: Day 4

Day 4: Honest, Not Silent

What am I not saying? What am I holding back? Where do I feel it? What happens when I stay silent? What would happen if I chose to speak up? If I chose to be honest?

That’s a lot of cans of worms. Do I really want to open them????

All sarcasm aside, today’s session was really rather unsettling. We’re focusing on “honesty, intensity, and intimacy”. Alex says that clarity not only wants to show us the truth but wants to know if we want to live there. To live in that truth. She asks us to take a few deep breaths then take note of our jaws, throats, chests, and hearts. She says we hold what we don’t say in these areas.

She tells us that intensity and connection are not the same. Emotions, frequent engagement with another person – they’re part of the relationship but not the whole of it. Then she says that intimacy is more constant. It’s something that won’t crumble when faced with honesty. She wants us to think about where we are in our journey right now and the truth of our lives. Then she asks how it feels. We can be honest without having to give up a part of ourselves. But she wants us to really be honest about our lives, what’s working, what’s not, what we’ve been holding back. (Go back and re-read the questions at the start of this post.) She reminds us that we don’t need to have any answers to our questions today. She says “it’s ok to not be ok”.

But then she says, “Honesty changes things”, almost like a warning. And here’s where my chest constricts. This is where it gets dicey. Being honest is necessary, and we need to hold onto it. Live it. The problem is this: it could be a good thing or it could be a bad thing. It could bring us closer together. Or it could tear a relationship apart. She calls it “misalignment”. I call it destruction. She says that it’s part of the healing process. So how do we get through it? Especially if we’re in constant contact with the person or relationship in question? I guess we’ll find out more tomorrow.

How are you feeling about this challenge? Are you making some discoveries about your truth? Your relationships? I wish you all the best today. I hope that you’re able to find your truth and hold it close. Just remember, as scary as all of this is, you are not alone. You are loved. You are worthy.

#7dayconnectionchallenge

#honestnotsilent

The information provided on this website is intended for educational purposes only and is, in no way, a substitute for professional medical advice. The events, practices, and opinions discussed here are those of the author and should be treated as such. ALWAYS talk with your doctor about conditions, medications, and concerns you have about your health and work together to determine the best course of action for you.

7-Day Connection Challenge: Day 3

Day 3: Clarity, Not Blame

This meditation challenge is making me itchy and fidgety. Uncomfortable. Then again, I suppose that must mean that it’s working. Kind of a ‘no pain, no gain’ sort of thing. The first two sessions were centered on identifying what we give and what we receive, figuring out what is, and is not, in alignment, and what we need. It was all in the brain. Today, however, we moved to the body. And, like numbers, the body doesn’t lie.

To begin, Alex asks us to close our eyes and take a couple of deep breaths. Then we bring a relationship to the forefront of our minds. Here’s the thing: rather than think about the status of the relationship or the other person or analyze and judge it, she tells us to feel it. Where does it hit? The chest? The jaw? The shoulders? Wherever. It doesn’t really matter where it lands, what matters is that our bodies are telling us if something isn’t right. (You know, that gut feeling we get – and then promptly ignore.) She asks us to pay attention to the feeling. Is it relaxed? Is it tight? She asks if we’re comfortable. Or “tolerated”. Or on edge. She admonishes us to avoid blaming anyone, them or ourselves. That’s not what this is about. This is about seeing things more clearly, as if from outside of ourselves. She wants us to take a good look at what’s actually there, not want we think it should be or wish it to be, but what’s truly there. Without judgment or blame. Just lean into what we feel.

Here, Alex reminds us that “what you continue to tolerate becomes what you start to believe is normal”. Yikes. I don’t know about you but I can think of a few things in my life that have drifted that way. We put up with whatever comes our way, silently, saying yes when we mean no, never wanting to rock the boat and it becomes a way of life for us. It becomes the expectation even though it makes us unhappy. And our bodies continue to react, sending us SOS signals that we continue to ignore or suppress for the sake of others or the situation.

The end of the session offers us a ray of hope, however. Alex reminds us to sit with these feelings, even though they’re uncomfortable. Don’t reason. Don’t explain. Don’t blame. Just let our bodies relax. She wants us to remember that this is a safe space for us. We are loved. We are supported. Alex then asks us to consider some questions about how we feel regarding this relationship like how are bodies react, what feels good (or not), and what we haven’t yet confronted. She reminds us, again, that we are worthy.

I listened to the session again, pausing to jot down a few notes, sitting with what I was feeling, trying not to judge. I still feel a bit unsettled and I’m eager to figure out how to “fix” this, but I felt a shift today. I looked at the situation as if from the outside and observed the facts only. I felt where it hit my body and sat with it for a while. Then I set my intention for the day:

Today I will sit with what I feel to find clarity, without rushing to fix it.

That’s a tall order for someone like me, but I’m willing to give it a go. It’ll be ok.

How did today’s session sit with you? Are you beginning to find some clarity? I’d love to know what you think. Send a private message if you don’t want to post a comment. In the meantime I hope you have a great day. You are loved. You are supported. You are worthy.

#7dayconnectionchallenge

#claritynotblame

The information provided on this website is intended for educational purposes only and is, in no way, a substitute for professional medical advice. The events, practices, and opinions discussed here are those of the author and should be treated as such. ALWAYS talk with your doctor about conditions, medications, and concerns you have about your health and work together to determine the best course of action for you.

7-Day Connection Challenge: Day 2

Day 2: Name What You Need

Slow breath in. Extend the exhale. Do it again. Then Alex asks us to notice our energy. Not our mood. Our energy. Mine? Pretty depleted, emotionally. Physically? I feel pretty good, actually, especially after yesterday when I spent the entire afternoon planting flowers and giving our little garden a much-needed overhaul. (Wow. I just realized that doing something that I wanted to do makes me feel satisfied and happy. Oh boy . . .)

In Day 2, Alex explains that there’s a type of fatigue that comes with what she calls “overgiving” but there’s also an exhaustion that comes from spreading ourselves too thinly and not getting anything in return. She says, “Reciprocity is important in our lives.” As much as we may not want to admit it, it’s true. When we give of ourselves, whatever that might be i.e. emotional support, time and effort, etc. we hope that it will be returned in kind. Unfortunately, that’s not always the case. She asks us to think of one relationship and “feel it”. No judgment. Just notice it. Then she wants us to ask ourselves, “What do I need here?” We don’t need to force the answer or edit it or make it sound like we’re being “the good one”. She just wants us to focus on our own truth. Right now.

Alex then invites us to place a hand on our hearts and reminds us that it’s ok to have needs. We don’t have to share them with others but we need to admit it to ourselves. It’s not selfish to have needs or to want them to be met. Alex then says something that nearly brought me to tears. She said, “Being needed can feel important, yes, but being valued feels different and you deserve to be valued.” She then goes on to invite us to notice where we give and where we receive. This is where reciprocity comes in. Do we feel valued? Do others put as much into us as we do for them? She tells us to note what feels aligned or misaligned. She asks, “Where am I pouring without being poured into?” “What do I need that I have been afraid to name?” Do I feel needed? Absolutely. Do I feel valued? Not so much. Do I express my needs? No way. That’s when I feel the tightness in my chest.

It’s interesting to think about how much we pour ourselves into others yet receive nothing, or not nearly enough, in return. We’ve settled for a different definition of ‘normal’ even though it may be breaking us. This is when Alex reminds us that we are not “needy” and that we are allowed to have needs or to feel valued and experience reciprocity. There’s a part of me that felt anxious, wanting to know how to achieve that end, yet the session was over. She says we’re going to start to dive into it tomorrow. That would be nice . . .

What did you think of today’s session? Are you taking notice of how you’re spreading yourself too thin? Or recognizing your needs and naming them? I’d like to know. I hope you have a wonderful rest of your day. You deserve it.

#7dayconnectionchallenge

#namewhatyouneed

The information provided on this website is intended for educational purposes only and is, in no way, a substitute for professional medical advice. The events, practices, and opinions discussed here are those of the author and should be treated as such. ALWAYS talk with your doctor about conditions, medications, and concerns you have about your health and work together to determine the best course of action for you.

7-Day Connection Challenge: Day 1

Day 1: Coming back to you

It’s here! Alex Elle’s special series about investigating our relationships. She’ll be leading us through various activities that will challenge us to look at things a little differently. She talks about how we sometimes shrink in order to make others more comfortable or that we might stay silent in order to keep the peace or, as she puts it, “calling self-abandonment love”. This series is about connecting with, and being true to, ourselves and making connections with others without sacrificing our own needs.

We start the day with a bit of breath work and a reminder to be present in this moment. She tells us that we’ve learned how to deny our needs, beliefs, or broken our boundaries; it doesn’t just ‘happen’. She describes the process like a flower dropping its petals. Whenever we say yes when we mean no or overgive even though it means denying ourselves we’re leaving a part of us behind.

She asks us to visualize one of these times and pay attention to where we feel the discomfort. Is it in our chest? Or throat? Our belly? She asks us to stay in the moment, even though it doesn’t feel good. Then she reminds us that we need to be compassionate not only to others but especially to ourselves. We don’t need to “smooth things over” or stay silent any longer. She also reminds us that it’s not selfish to tend to our own needs or set boundaries.

Finally she poses a few questions for us like how we will avoid self-abandonment, what does it look like to stay in the moment, with these feelings, and if there is anyone that will “hold” us during this time. She closes with an invitation to explore our truth, examine our relationships, and decide what works – and what doesn’t.

I’ve listened to this session several times today and I’m not quite sure what to make of it all. Some of her words have hit pretty close to home for me. I’ll admit that I was fairly uncomfortable thinking about instances where I’ve chosen to go along with things so as not to rock the boat or given up what I really wanted in order to make others happy. I’m going to have to learn to sit with these emotions and I’m not sure how to do that yet. I hope that this challenge will help me discover my own truth and hang on to it.

I hope that you’ll join me in this challenge. I’d love to hear what you think of it and what you’re learning about yourself. Until tomorrow . . .

#7dayconnectionchallenge

#comebacktoyou

The information provided on this website is intended for educational purposes only and is, in no way, a substitute for professional medical advice. The events, practices, and opinions discussed here are those of the author and should be treated as such. ALWAYS talk with your doctor about conditions, medications, and concerns you have about your health and work together to determine the best course of action for you.

7-Day Connection Challenge

Good morning and happy Sunday!

Just a quick note to let everyone know that Insight Timer is hosting another FREE mediation challenge!

This time Alex Elle will be our teacher for the entirety of the challenge. The description says that we all need connection but many of us haven’t really explored our relationships, including our relationship with ourselves. We’ve been taught to give of ourselves without thought of reciprocation, “shrink” ourselves in order to make others feel better, or give up what we would really like in order to “keep the peace”. During this challenge, Alex will lead us through guided meditations, somatic activity, and journaling so that we can figure out what it is that we truly want and need from our relationships. You can read the full description in the app . . .

Here’s the skinny on the challenge:

Title: 7-Day Connection Challenge

Host: Alex Elle

Begins: Monday May 11

I hope you’ll join me as we venture into exploring connection with others – and ourselves. In the meantime, I hope you have a wonderful day!

Happy meditating!

#7dayconnectionchallenge

#insighttimer

The information provided on this website is intended for educational purposes only and is, in no way, a substitute for professional medical advice. The events, practices, and opinions discussed here are those of the author and should be treated as such. ALWAYS talk with your doctor about conditions, medications, and concerns you have about your health and work together to determine the best course of action for you.