Healing Happens Therapy

you can heal, we can help.

Relationship & Intimacy Expert, reconnecting couples through counseling so you can rebuild and get on with the best parts of being in a relationship!

Certified Nutritional Advisor and Professional Life Coach, helping motivated people take back their health, reach their goals and integrate a sense of balance in their lives.

6 Ways to Change Everything and Not Wreck Your Relationship

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A big part of coupledom is growing together. This almost always involves trying to make big changes as a team. Sure, things sometimes feel “perfect.” We tell each other: “I wish it could always be like this.” But, in reality, relationships must evolve or else we risk becoming stagnant and discontent.

Change is Permanent
Even those who cling to routine can understand how inevitable change is. The trick, it seems, is learning to embrace it. Roll with it. Use it to your advantage. Disarm that nagging fear that your relationship will be wrecked.

All good things require regular maintenance. Our car gets a tune-up, our phones need updates, and we don’t stop exercising when we like how our body looks and feels. Relationships thrive on change—big and small.

What are Some of the Big Changes?
The possibilities are endless but here are some of the ways couples change everything:

  • Move/Relocate/Renovate
  • Choose new career paths
  • Go into business together
  • Start a family
  • Explore an open relationship
  • Make major changes in your spiritual life
  • Try a dramatically new dietary lifestyle
  • Shift your social circle

6 Ways to Change Everything and Not Wreck Your Relationship

  1. Work on your Communication Skills
    Changes—tiny and immense—are made easier thanks to healthy communication. Make this your permanent top priority. Fine-tuned communication can sometimes be a relationship-saver.
  2. Check Those Power Dynamics
    Whether we want to admit it or not, social dynamics play a role in our life. The dominant culture in which we all live provides unearned privilege to some of us due to race, skin color, sex, class, age, etc. These power dynamics can very much impact the process of making big changes. Keep them in check. Talk about them in your regular relationship check-in meetings (see #5 below).
  3. Learn From Others
    Not everything requires the reinvention of the wheel. Success leaves clues so find yourselves a role model or two and check out the paths they’ve already blazed.
  4. Remember to Take Breaks
    No matter how big the change, we need time to rest, laugh and share intimacy. Get out for a good time and leave your big change alone for a night. A visit to the Oakland Coliseum will give you the chance to scream your lungs out for the A’s!
  5. Have Regular Check-in Meetings
    Success is not an accident. Planning is essential. One practical way to stay on top of rapidly shifting circumstances is to talk about it. Have regular check-in meetings with your partner to assess progress and, if needed, make adjustments.
  6. Remind Yourselves: This Will Also Change
    You may have begun changing everything with a conversation about how inevitable change is. In those times when you feel doubt and fear, tell yourself the same thing. Even the biggest changes will shift, morph, and evolve over time. Do your best, but accept the soothing fact that time will play a role.

In Case of Emergency, Consult a Change Expert
Preparing for a big change is a challenge. Even more daunting might be getting both of you on the same page about the details. Couples counseling is the kind of guidance you need before any further change is attempted.

No matter how structured your plans are, an outside perspective is helpful—especially when it comes from an experienced pro. If there are tough topics you’re avoiding, your regular therapy sessions will make space for them. If the first step of the big change is shaky, you’ll have a safe haven to hash it out. Most of all, you won’t be left without an all-important and honest ally with your best interests as their top priority.

Filed Under: balance, communication, couples, couples counsleing, healthy relationship

Breaking Through Your Best: How to Navigate a New Level of You

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Nothing can be harder than breaking through to become the best version of you. Right?

Well…there is something else to consider when your best graduates to a new level. How do you traverse this new ground? You’ve raised your personal standards and you’ve ascended. But the air is mighty rare up there. Now what?

What Does It Mean To Break Through to Your Best?
The first step is to seriously ask yourself this question. This is intentional, ongoing work. No one hits new levels by accident. So, commitment is crucial.

Beyond that, this does become a very personal quest. Each individual defines “best” in his or her own way. Therefore, while some universal truths can exist, the final judge is you.

And that’s kind of the point.

Part of reaching for our best involves not being trapped by the perceptions or expectations of others. Of course, we can and must learn from those around us. But “your” best is different from “their” best.

In addition, a new level of you is never a final destination. The beauty of the human spirit lies in its potential to keep evolving. Strive hard. Revel in the attaining of your goals. Then get yourself moving to the next level. As you break through to each new level of “best,” do the work to navigate with humility, compassion, and gratitude.

How to Navigate a New Level of You: Ask Yourself These 6 Questions

1. How Do You Care For Yourself?
Being the best version of you means your mental and physical health, too. When world-class athletes ascend to the top of their games, they don’t rest on their laurels—unless they want to be surpassed. The new level of you deserves the same diligence and that starts with a daily program of self-care.

2. Who Do You Hang Out With?
Friends, family, and colleagues can help bring out the best in us. We need a support team, of course. When times are tough, everyone appreciates a soft place to land. But most often, the people around are at their best when they challenge you.

3. How Do You Spend Your Money?
Spend, save, invest, donate—your financial choices have a huge impact. Carelessness is a one-way ticket out of Bestville. Lean on your team. Educate yourself. Make the best possible decisions.

4. What Occupies Your Time?
Make the best of your days, your hours, your time. Raise your standard and use your time accordingly. Each choice matters immensely. Treat your schedule with respect and wisdom.

5. What Are Your Values?
Opinions and beliefs can change. Facts can change. Values beneath it all are what guide us. Yes, the air is heady atop Mount Best. But the best version of you is still you. Don’t forget the principles that got you there.

6. Who Are You Helping?
There is no “best” if there isn’t a lot of giving involved. Not everyone may have the options you have. Social dynamics are a daunting obstacle. When you break through to be your best, bring as many folks along as possible.

“Your” Best Can Be a Team Effort
Collective efforts rock! Your best is awesome but what if you could double it? Working with a professional helps. Your current skills are evaluated and improved. Valuable new skills are learned. You practice and you grow. Best of all, you and your coach or therapist will focus intensely on what it means to reach your best and how to stay there. In fact, those weekly sessions will help you realize and accept what was mentioned above: “Your best” is not a static destination. It’s an ongoing process!

Filed Under: balance, goals, health, healthy relationship

What is Telemental Health Care? The Benefits of Online Therapy

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What is Telemental Health Care? The Benefits of Online Therapy

What a time to be alive! That line may be the stuff of silly memes, but it has a very serious side, too. Rapid changes in how we communicate have significantly changed the field of mental health for the better. Scheduling difficulties, time restraints, and even geographical distance no longer automatically prevent you from working with the therapist of your choice. Thanks to telemental healthcare, the playing field has shifted.

What is Telemental Healthcare?

Sure, therapists have been doing phone sessions in a pinch for years. Today, however, teletherapy is a featured service and this means using a face-to-face video platform. Your device may be:

  • Desktop computer
  • Laptop
  • Tablet
  • Smartphone

What matters is that you’re comfortable with the technology and are able to arrange for a private time. From there, it’s just like any other session with your therapist—without the commute, rush, or barriers created by a disability. The video platform allows important elements like voice inflections and facial gestures to be factored in.

What You Need to Know About Telemental Healthcare

1. Ask your therapist about their experience

Not all counselors are skilled or comfortable using telemental healthcare. Ask questions about their experience. Perhaps try one session first before committing to this format.

2. Talk to your therapist about the video platform being used

Of course, privacy is paramount. Licenced therapist use HIPPA compliant platforms. To keep your information private, make certain the platform is the most secure choice available.

3. Learn about state laws

State licensure and regulations vary from state to state. This could impact your ability to work with your preferred therapist. Clarify all such details with your counselor before beginning.

4. Is it right for you?

If you can easily get to a physical appointment, are you the kind of person for whom this is optimal? Sometimes, to have a specific go-to venue for counseling is part of the benefit. The goal and purpose of telemental healthcare is not merely a convenience. As with all modalities, it’s about recovery and results.

The Benefits of Online Therapy

1. Making the impossible possible

The most obvious benefit is a drastic reduction in scheduling obstacles. For example, if your job takes you temporarily from Oakland to Los Angeles, or you work a different schedule like a fireman, it no longer means you will go without therapy during that time. Of course, telemental healthcare is especially important for those with a disability that makes traveling a challenge.

2. Countering the stigma

We’ve come a long way, but the stigma of therapy can still exist for some. Even today, individuals can face family or work pressure surrounding their choice to seek therapy. Scheduling a location other than a therapist’s office may provide privacy and peace of mind.

3. It may coincide with your specific needs

You may, for example, be seeking therapy due to depression or severe social anxiety. These circumstances quite possibly could make it daunting for you to commit to a regular appointment outside your home. “Teletherapy,” in such cases, is an ideal entry point for moving towards recovery.

How to Connect with an Online Therapist

Telemental healthcare is a relatively new approach. As touched on above, it has unique requirements. Therefore, those seeking to try this method must choose carefully. Equally so, tele-therapists must wisely discern which patients are best able to adapt to the video platform. To learn more, and perhaps get started in the realm of telemental healthcare, contact Healing Happens Therapy for a free consultation.

Filed Under: balance, calm, communication, couples counseling, depression, divorce, family, goals, health, healthy relationship, infidelity, men's couseling, new years resolutions, parenting, purpose, reframe, self care, self help, self love, stress, therapy, Uncategorized Tagged With: , , , , , , , , ,

Ditch Dieting Anxiety: Healthier Ways to Approach Weight and Wellness

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Diet. Even just the word itself is often a source of anxiety. It can stir up feelings of guilt and shame and kick our negative self-talk into high gear. But we can approach weight and wellness in a healthier way. A shift in perspective may be required but it’s absolutely possible!

Why does dieting stress us out so much?

No one feels good when restricting themselves. Thanks to social media, we also feel more pressure than ever about body image. Dieting is a double whammy. We stress and obsess over the specifics, calorie counts, and ingredient purity. And we also get hit with all those body image issues. Dieting is stressful and often counterproductive for many reasons, e.g.

They aim a temporary fix at a long-term concern.
The whole idea of a diet is to “go on” it until you stop. This could be because you reached your goal or simply gave up. A healthier approach to weight and wellness would involve a big picture view of eating habits.

You must allocate so much mental energy.
The time and energy needed are exhausting. Turning something natural into a rule-laden sacrifice requires us to expend energy in very unproductive directions.

There is a lot of bad information out there.
It was bad before the Internet. And now? There is far more bad and dangerous advice than anything useful. Everyone is an “expert” and credentials are virtually impossible to verify. How can this not lead to dieting anxiety? We can’t morph into nutrition experts overnight. Find an experienced, qualified mentor.

Why is it important to maintain healthy eating habits?

It would be wonderful if we could condition ourselves to reject all imposed body standards. We’d no longer conform to society’s demands and eat whatever we want. Thinking for yourself is a wonderful idea. Eating whatever you want is another story.

Our bodies (and minds) require us to pay attention to what we consume. It’s not just about calories and sugar content. To feel our best, we must take responsibility for our lifestyle choices. Again, a great place to start is to find a mentor.

A Few Healthy Ways to Approach Weight and Wellness

Lifestyle
It’s not a trend or fad. It’s not something we do for a month before our sister’s wedding. Taking responsibility for our eating habits is a lifestyle change. We tweak it and re-evaluate it, of course, but it’s still a long-term decision.

Get active
Burning calories goes hand in hand with counting calories. Our body craves movement. Movement keeps us lean, flexible, and functional. This is another reason why “diets” stress and fail. They don’t address the need for activity. Step away from your phones and laptops and go try a spin class at RIDE Oakland!

Practice portion control
This is a good bit of nuts-and-bolts advice. One of the hardest parts of changing our eating habits is reducing or possibly eliminating foods we love. Don’t start with that challenge. Instead, go with portion control. Commit to eating a small amount less at every meal. In no time, you will have seriously decreased intake and proven to yourself that yes, you can change. Tackling this change will make it easier to then address dietary content.

If you’re thinking, “Sure, I’ve heard all this a million times…”

It’s common to hear people bemoan how “there’s something new each week” when it comes to diet. Things can get confusing and therefore, demoralizing. As touched on above, weight and wellness is a loaded combination. Ideally, we can get input from someone who understands the emotional and physical factors—and how those factors combine. At Healing Happens Therapy, we help clients take a look at the whole picture. We address this challenging issue from the inside out.

Filed Under: balance, health, nutrition, weight loss Tagged With: , , , , , ,

How to Establish Boundaries with Pesky Family Members

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How to Establish Boundaries with Pesky Family Members // healinghappenstherapy.com

Healthy relationships are based on physical and emotional boundaries. Knowing when and how to set boundaries with others is a skill that must be learned. Unfortunately, some of us are never taught this valuable skill.

When we know and understand what our limits are, we can be rest assured that we’re establishing healthy boundaries. However, some people are scared of setting boundaries for fear of hurting other people’s feeling or because they’ve experienced some negative reactions, like getting yelled at, getting in trouble or being “black listed” as a “trouble maker.”

Although establishing boundaries can sometimes be a hard thing to know how to do, it’s also not fair for anyone to feel helpless or scared or “walked on,” being taken advantage of or having their privacy invaded.  You deserve to feel great in relation to others. Learning how to stand up for ourselves and let those intruding in our lives, especially those pesky family members, know that we need space and that we have boundaries, will help your comfort levels in the end.

Signs That You’re in an Unhealthy Relationship

Knowing when to set boundaries with others and yourself can be hard to tell on your own. Often, it’s not a self-witnessing event.  It can look more like others telling you that they need their space or you are bonding too quickly.

However, there are signs that can reveal how unhealthy the relationship you’re in truly is. They can be hard to recognize but in doing so, you’re acknowledging your own emotional issues. This can be scary for many people but it means that you can start to change not only your unhealthy relationship with the other person, but also with yourself. This will bring attention towards building a healthier relationship with the other person.

Here are five signs that suggest your relationship (and perhaps yourself) need some attention:

  1. Happiness or contentment, as well as self-esteem, are based solely off the relationship.
  2. Other relationships are neglected because of the compulsion to be in that relationship.
  3. There is an extreme need, fear or anxiety to want to fix problems when conflict or disagreements arise in the relationship.
  4. An interdependent emotional connection is created and feelings are absorbed by each other. When one person feels angry, upset or anxious, then the other person feels angry, upset or anxious.
  5. The connection is so strong with the other person that when they are away or unable to communicate with, the person feels extreme loneliness, which causes an irrational need to reconnect.

Why You Need to Set Boundaries

A boundary is a separation between two things. For example, walls and fences would be examples of material boundaries. However, relational boundaries are quite different.

When two people connect, boundaries separate them and help to distinguish each person’s unique identity from each other. The closer the relationship, like with a parent or sibling or other family member, the harder it can be to recognize or establish boundaries with one another.

Nevertheless, it’s important for a person to live their own way of life. By setting boundaries, they are teaching their loved ones how to treat them. A line must be drawn so the person feels safe. If a family member steps over the line, then the relationship can start to become enmeshed.

Each person should take responsibility for their own actions for the relationship to work properly. It can be difficult to figure out what belongs to you and what belongs to your loved one, but if you can determine how to sort things out, then the communication will be much stronger and each person will know what to attend to.

For example, there is certain information a parent can share with their child, like telling them how much they are loved and how proud of them they are, and certain details that they should refrain from expressing to them, like private confidences, marital problems and sexual intimacy.

If boundaries need to change within a family dynamic, it can be challenging to re-draw that line, but it must be done to keep everyone content. The best way to do this is to keep the lines of communication open, be honest and keep practicing this skill with each other.

How to Set Boundaries with Family Members

When the time is realized that change needs to happen with the family and new boundaries need to be set or just established in general if they never were, here are some tips to keep in mind:

  • Start with small boundaries. Discuss little things that can be done by both parties and avoid accusing or judging each other. Express love for one another but try not to point out what someone did wrong. Each person needs to be sure to follow through with what they said they are going to do, which creates a space for respect and care.
  • Take time for self-care. When a person is too involved in the relationship, it’s a good idea for them to start spending time alone, connecting with others, like friends or co-workers, taking up new hobbies or doing things that they have a passion for. They need to learn that they can still be happy without the other person. They will have more time to work on parts of their life that make them feel needy, insecure and unhealthy.
  • Know your own boundaries. If a person isn’t sure what their boundaries are, then it will be hard to communicate them to others. Take time to look within and determine what makes you feel comfortable, safe and happy. What are you willing to accept and tolerate? Identify those feelings so you can express them.
  • Allow yourself to have boundaries. Some people may feel uncomfortable telling a family member “no” even though they are already stretched too thin, or feel like they are being taken advantage of but too fearful to speak up. However, to give yourself permission to even have boundaries is practicing self-respect and building a stronger relationship.
  • Seek help from an expert. When the conversation just isn’t moving things forward or people are having a difficult time expressing their feelings, it may be time to speak with a professional. Healing Happens Therapy in Oakland offers assistance to couples or families by bringing emotions to the surface and helping everyone establish their boundaries.

Remember, trust and friendship are earned overtime and are not automatic. Often, you might feel drained or overwhelmed. Check to make sure you are balancing taking care of yourself and others.

Filed Under: arguing, balance, communication, couples counseling, family, healthy relationship Tagged With: , , , , ,

How Can a Life Coach Help You?

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LIFE COACH (2)

So. Things aren’t going so well. You know it.

You just aren’t so sure what to do about it.

Life is boring, exhausting, stagnant.

Full of have to’s or want to’s, or someday you will do’s.

Blah blah blah. And you’re tired of talking about it.

You need to do something. You need a push.

Who do you call? Who can really help you make change soon?

Have you considered a life coach?

A life coach (eyebrow raised*).

Really?

Yep. Here’s what a life coach can do for you:

  • Affirm that you can’t do it on your own. Now re-read that… that’s affirm, not confirm. Affirmation of a life lived interdependently means you realize your need for help is not a confirmation of weakness or incompetence, but that life is a cooperative enterprise.

Your life coach signs up to get your back at times, and link arms with you during others. Coach support can release you of the need to see help as a sign of weakness.

You are seeking a coach because you know it’s good for you. Encouragement and enthusiasm is exciting. Your life coach can do his or her best work with your promise and your commitment. A life coach’s job is simply to help you reach the top of your game.

  • Identify, clarify, and strategize. Life can cloudy, blurry, out of focus. Sometimes we can pinpoint the problem. And sometimes we really don’t have a clue. That’s okay.

One of a life coach’s best benefits is to help you determine what you really want to accomplish, set goals, and make concrete plans to execute your life adventures.

Life coaches are the expediters of life plans. They are interested in, and invested in, helping others take meaningful action. Now.

  • Push you with healthy, productive motivation, not negativity and condemnation. Your life coach can help you rewrite the scripts and self-talk that keep you from the life you want beyond them.

Your coach will come alongside you with “why not” prodding and “try this” suggestions that keep you moving forward. They challenge you to overcome limiting beliefs and behaviors that stifle your long-held dreams and new aspirations.

Insecurities and confidence low points are part of everyone’s journey. Your life coach will simply help keep your low places from becoming stuck places. Together, you’ll discover key life areas that need change, and those that need more support to flourish.

  • Uncover the you, that you never knew existed, and the options you never knew to explore. Work with your life coach introduces you to tools and aspects of yourself that may surprise you.

You’ll expand your sense of self and what you have to offer. You’ll see what balance and harmony feel like. And you’ll likely feel comfortable exploring more of what life has to offer. From health, nutrition, to weight management and realized career or relationship goals.  We call it fulfillment. Isn’t that what you’ve been looking for all along? Let a life coach be your guide.

  • Invest in you and celebrate with you. Your experience with a life coach will be one of investments and payoffs. He or she will invest time, energy, and dedicated effort to your cause. You can rest in the knowledge that change is happening.

Your life coach will encourage you to enjoy your good life, and the courageous steps you took to make it happen. Celebrate each victory!

There’s no time like the present. Make the call. Step out of the shadows and let some of that Oakland sunshine warm up those dreams gone cold.

Get  “life coached.” Live the life you’re meant for…(and the crowd goes wild*)!

Call today 510-507-1763 Healing Happens Therapy, Kelly Montgomery, LMFT, Life Coach

Filed Under: balance, life coaching, new years resolutions, ready fro change, self care, slow down, Uncategorized Tagged With: , , , ,

Teammates for life, get more connection

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 Teammates for life

Ever feel like you are married and happy but honestly don’t feel the togetherness factor? Do you notice that you do your own thing and he does his, and you really have more separateness than togetherness?  There is something to be said about feeling like a team in your marriage.  Although it can be very healthy to have you individualism inside your marriage, too much of that can lead to a disconnect.  Feeling like a teammates can come from a lot of varied things.  Check your relationship out and see if you have any of these to gain more connection:

~A personalized or secret handshake

~Inside jokes

~A shared hobby or interest that you are active in

~A one-time project you can support on another in (like a diet or exercise program)

Even coming to therapy together is a great bonding experience. Try it out. Call 510-507-1763, visit me, Kelly Montgomery, LMFT in my office in Oakland at www.healinghappenstherapy.com.

Filed Under: balance, calm, couples, couples counseling, creativity, love, Oakland, playfulness, romance Tagged With: , ,

Date night: Dinner and a…counseling session.

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Lord knows you have the days where you question if you can ever even last another hour, with your spouse in the same room where everything down to the sound of their breathing is annoying, we have all been there.  What you might not know is counseling can be preventative and isn’t just for the moments like these where you are ready to practically give up.  Hopefully you are someone who intends to keep growing and learning about yourself, others around you, the growth of your community and city of the East Bay Area and the world as a whole.  As we age, it is healthy to keep growing and not stay stagnant. This means learning about the way world is changing, learning from others around us and our relationships.  Having a tool  like counseling for your marriage is something to be used when you feel connected or when you don’t.  Having a trained professional therapist help guide you through some sticky  moments is always a breath of fresh air not having to figure it out on your own, but imagine the support and validation and the depth of love you can arrive at having that guided support in not only trouble shooting, but aiding the deepening of your love?  Shedding light on some things that you didn’t know where there.  Supporting vulnerability and contentedness.  Solidifying the team mentality with your spouse. Plan a date night: Call me www.healinghappenstherapy.com  to set an hour session, then go have dinner reservations downtown Oakland or Berkeley and oodle all over each other with the things you learned about how much you are loved!

Filed Under: arguing, balance, communication, couples, couples counsleing, healthy relationship, romance Tagged With: , , ,

Life coaching: Looking for balance in your life? Here’s a bit about what I know

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My perfect “health day.” Find below the ins and outs of my day from diet & exercise to mental  & spiritual.  I’m nothing but thorough, but I’m not perfect either.  Try your best, and look to make your own day to day life more healthy, and keep some balance.

Morning:
~Meditate 10 min (Yes, even with an 18 month old, I bought ear plugs and Husband takes over. Its 10 minutes people, you can do it!)
~Face “meds” and sunscreen (I used to struggle with horrible acne until I after gave birth, but I still use a lighter version of it and aging products too)
~Stretch (baby loves to do this with, me it hilarious.)
~Vega One chocolate shake with vitamins (Shake ingredients: 1/4 cup of water, one banana, 1/4 cup of frozen berries, one scoop of Vega.) This shake gives me all my veggies I need for the day- yes I said veggies. It’s also packed with protein and all the other wonderful stuff you need.
The vitamins that I take in general are: Multivitamin (Womans ultra mega), probiotic, omega 3, chewable baby asprin (good maintenance for the heart) and a folic acid (good for second baby prep!) Taking them with the shake helps me remember and its easier with a thick drink rather than water.
~Next breakfast a few hours later: Egg with sprouted protein bread, (its quick, easy, and healthy)
Afternoon:
~Baby’s nap time: Elliptical time, and catch up on my recorded shows simultaneously. If nap is super long, I’ll throw in some Marketing work for my business then too.
~Get sunshine. (Great mental/ emotional booster, deep breaths and warm sun. Most of the time I’m out and about with the baby at Oakland or Berkeley parks anyways but I make sure I leave the house each day, even is it a walk around the block and I’m feeling like I don’t want to leave the house.)
~ Water 100 oz (Through the day I bring my 50 oz water bottle. Fill it up twice and then I know I’m done. Great for skin, and just health in general).
~Lunch: Salad with protein for lunch OR something completely different. HAHA! (This changes. I usually like a fresh light chicken salad but sometimes its french fry day. I just swap out a heavy meal for a light one at dinner.)
~If baby naps twice, I nap too! REST.
Evening:
~Baby to bed. Shower. (I do dry body brushing right before shower too. Towards the heart, great for the lymphatic system and skin.)
~Cook dinner. (We have a chef send us weekly menus and once a week we shop for all the ingredients together. They are all healthy and a huge variety. Its fun and then I know I have everything I need for the whole week already in the house. It’s great!)
~Marketing for Private Practice (Once a day for about 30 min to an hour, either now or at a long baby nap time)
~Roll my hair (Yes this is important! – for me at least. I don’t have time to look great, with hair and make up. When I can roll my hair at night and have it curly in the morning the way I like it, it’s done and I feel more beautiful and more put together- who doesn’t want that?)
~Bed by 10 pm, or earlier if hubby and I want to “snuggle!” (I love my sleep. I get about 9 to 10 hours each night.)

If you are looking for some help in getting your life together, call me for a free 15 minute consultation. 510-507-1763 or email me at kellymontgomerymft@gmail.com.  Visit my website for more tips!

Filed Under: balance, Berkeley, health, life coaching, Oakland, Uncategorized, vitamins Tagged With: , , , , , , , , ,