Tsirona Health Coaching

Tsirona Health Coaching

Expert health coaching for high-achieving women What is Health Coaching? Health coaching is a goal-oriented approach to making healthy lifestyle changes through incremental goal setting, education, motivation, tailored programming, and dedicated support.

Health coaching focuses on identifying your current healthy behaviors, as well as areas for growth and improvement. By understanding who you are as a person, I create a strategy just for you that can be followed easily – especially with my committed support. Who Is Health Coaching for? We are whole beings who don’t need to be “fixed,” but rather supported and assisted in reaching our healthiest li

Operating as usual

The Lowdown on Cholesterol and How to Improve it Naturally — Tsirona 05/23/2022

The Lowdown on Cholesterol and How to Improve it Naturally — Tsirona

We've all heard about high cholesterol, and we all know it’s something we want to avoid, but what is cholesterol? Is all cholesterol bad? How can we improve cholesterol levels? Check out my new post for the lowdown on cholesterol and how to improve it naturally.

The Lowdown on Cholesterol and How to Improve it Naturally — Tsirona We’ve all heard about high cholesterol, and we all know it’s something we want to avoid, but what is cholesterol? Is all cholesterol bad? How can we improve cholesterol levels? Here is the lowdown on cholesterol and how to improve it naturally.   What is Cholesterol? Cholesterol

05/19/2022

Click on this link to a Google Spreadsheet (you can also download it from there as an Excel document - File > Download > Microsoft Excel).

https://docs.google.com/spreadsheets/d/15F6V0eTDmRGa2O3N8RnCi7PZPlEMn163Tob1QeEpxRI/edit?usp=sharing

Click on File > Make a Copy. Then you can do whatever you like on your copy to customize it.

Note that there are different tabs!

Mediterranean Chicken Salad — Tsirona 05/19/2022

Mediterranean Chicken Salad — Tsirona

Bright flavors of the Mediterranean come together in this satisfying salad.

Mediterranean Chicken Salad — Tsirona Serves 2 For the dressing: 2 tbsp. lemon juice 2 tbsp. olive oil ¼ tsp. herbs de Provence 1 tsp. minced garlic 1 tbsp. apple cider vinegar For the salad: 2 3/8 cups chicken breast, cooked, chopped ¼ cup feta cheese, crumbled 2 cups iceberg lettuce, chopped hand

Self-Care Practices That Cost Nothing — Tsirona 05/16/2022

Self-Care Practices That Cost Nothing — Tsirona

When you think of self-care practices, where does your mind go? To a light-and-airy spa with fluffy robes and slippers, or a day soaking in a hot spring surrounded by green foliage? Those are incredible self-care days, no doubt. My mission is to help you bring self-care practices into your everyday life so that they become second nature to you and, better yet, don't cost you a dime. Check out my new post for a few totally free self-care practices that will make you feel more relaxed and more put-together.

Self-Care Practices That Cost Nothing — Tsirona When you think of self-care practices, where does your mind go?  To a light-and-airy spa with fluffy robes and slippers, or a day soaking in a hot spring surrounded by green foliage? Those are incredible self-care days, no doubt. My mission is to help you bring self-care practices into your

Easy Greek "Noodle" Salad — Tsirona 05/12/2022

Easy Greek "Noodle" Salad — Tsirona

The cucumber "noodles" add an element of fun to this cooling salad that can be eaten as-is or with some grilled protein on top.

Easy Greek "Noodle" Salad — Tsirona Serves 2 For the salad: 1 cucumber 8.8 oz. cherry tomatoes 2 spring onions 3.5 oz. feta cheese 1.1 oz. black olives For the dressing: 1 tsp. dried oregano 1 tbsp. lemon juice 2 tbsp. olive oil 1 large garlic clove, crushed Cut the ends of the cucumber and sp

Simple Swaps for a Healthier Life — Tsirona 05/09/2022

Simple Swaps for a Healthier Life — Tsirona

Do you ever feel like there's too much to do in terms of living a healthier life? You might feel like you have no idea where to start or that so much needs to change you feel discouraged. While I understand those feelings completely, I want to encourage you that there is a more effective and less stressful way.

Lasting change happens one decision at a time. While you don't need to change everything on your to-do list at once, start with a few small changes in your day that can start to compound and make a difference. Once you get the ball rolling, you'll be encouraged to continue down your to-do list and keep working toward those goals.

Start by reading my new post for a few simple swaps you can do to start feeling better.

Simple Swaps for a Healthier Life — Tsirona Do you ever feel like there's too much to do in terms of living a healthier life? You might feel like you have no idea where to start or that so much needs to change you feel discouraged. While I understand those feelings completely, I want to encourage you that there is a more effective and less st

Goat Cheese, Pear, and Walnut Salad — Tsirona 05/05/2022

Goat Cheese, Pear, and Walnut Salad — Tsirona

Put on your fancy pants, because this salad is like one you'd get in a gourmet restaurant!

Goat Cheese, Pear, and Walnut Salad — Tsirona Serves 2 3.5 oz. mix salad leaves 1 ripe pear 2 tbsp. lemon juice 3.5 oz. goats cheese 1.1 oz. walnuts 1 tbsp. honey 1 tbsp. olive oil Divide the salad leaves onto 2 plates. Peel the pear, and cut into quarters, cut out the seed nests, cut the quarters into bite-size pieces.

Healthy Habits to Help You Feel Balanced and On Track — Tsirona 05/02/2022

Healthy Habits to Help You Feel Balanced and On Track — Tsirona

There's something about spring that brings a fresh newness to everything around us. We suddenly have the urge to tidy up our surroundings and clean up our lives. Tapping into that new excitement is the perfect time to focus on adding some healthy practices into your schedule to help you feel great. In my new post, I go over what to focus on to help you feel balanced again.

Healthy Habits to Help You Feel Balanced and On Track — Tsirona There's something about spring that brings a fresh newness to everything around us. We suddenly have the urge to tidy up our surroundings and clean up our lives. Tapping into that new excitement is the perfect time to focus on adding some healthy practices into your schedule to help you feel great.&

05/02/2022

This simple, healthy chicken salad recipe is made with breast meat from a cooked rotisserie chicken, fresh lemon and dill.
https://www.skinnytaste.com/chicken-salad-with-lemon-and-dill/

Low-Carb Chocolate Lava Cake — Tsirona 04/29/2022

Low-Carb Chocolate Lava Cake — Tsirona

Can it be true? A lava cake recipe that's healthy? Yep! Mine is really, really good. Check it out when your next chocolate craving hits.

Low-Carb Chocolate Lava Cake — Tsirona Serves 4 1.5 oz. 85% dark chocolate, chopped 1.5 oz. butter 1/2 tsp vanilla extract 2 eggs Preheat the oven to 400°F and grease 4 small ramekins with butter. Place the chocolate in a saucepan, add butter and slowly melt together. Add the vanilla extract and stir until smooth, then s

04/26/2022

Don't be afraid to try something new when it comes to your healthy habits. You'll likely discover some better ways to eat, exercise, and live!

What Your Cravings Really Mean and How You Can Stop Them — Tsirona 04/25/2022

What Your Cravings Really Mean and How You Can Stop Them — Tsirona

Cravings are something we all experience. Sometimes cravings can be our body's way of telling us what we're lacking. Deciphering these clues will give much insight into what's going on inside of your body and how you can fix it - and I help you do that in my new post!

What Your Cravings Really Mean and How You Can Stop Them — Tsirona Cravings are something we all experience. While a desire for your favorite Thai restaurant doesn't always have a deeper meaning, our cravings can sometimes also communicate more to us.  Sometimes cravings can be our body's way of telling us what we're lacking. Deciphering these clues will

04/24/2022

What time do you eat breakfast in the morning? Are you an early morning eater, hungry right when you hop out of bed? Or do you wait for a later breakfast, adopting more of an intermittent fasting approach?

04/23/2022

Did you know peppermint tea helps with your digestion? It also tastes great, and the little zing of spicy mint can wake you up in the morning.

Adding a cup of peppermint tea to your daily routine is beneficial for many reasons:

• antibacterial, antiviral and anti-inflammatory properties that help your immune system stay strong
• can help combat seasonal allergy symptoms
• naturally helps you to focus better
• helps your digestive system run smoothly

My favorite brand of tea is Celestial Seasonings. Their peppermint is REALLY minty. Pick up a box of peppermint tea next time you're at the grocery store and give it a try!

04/22/2022

We’ve been taught to be afraid of consuming fat, but the truth is, it’s absolutely necessary for you and your body needs it. Now, I’m not talking about the fat found in your grandma’s seven-layer chocolate cake. I’m talking about healthy fats such as avocado, coconut oil, and almond butter, to name a few.

Healthy fats help provide your body with the energy it needs, help you from feeling bloated, and help you stay satiated longer.

Chocolate Millet Pudding — Tsirona 04/21/2022

Chocolate Millet Pudding — Tsirona

This is a different take on chia pudding, using a grain called millet. It is rich and creamy with lots of chocolate flavor.

Chocolate Millet Pudding — Tsirona Serves 3 ½ cup millet 2 cups milk + more if necessary 2 tbsp natural cocoa powder 2 tbsp honey handful berries Put the millet in a saucepan, add the milk, cover and bring to boil. Reduce the heat and cook covered for about 15 minutes until the millet is soft and absorbs all the liq

Stop Making Your Health So Hard! - Tsirona 04/20/2022

Stop Making Your Health So Hard! - Tsirona

Big thank you to Subkit for interviewing me!

Stop Making Your Health So Hard! - Tsirona I've dedicated my work and free time to my greatest love, helping other women like me find the happiness, energy, ease, and grace that comes with a healthy lifestyle. It all started with the nerve to teach a class I had no business teaching at the time.

04/20/2022

If you had to pick one meal to eat for an entire month, what would it be? It doesn’t need to be healthy!

Mine would be peanut butter and jelly sandwiches. They’re the perfect taste combination and comforting

04/19/2022

What do you drink in the mornings? I know coffee is a fan favorite, but have you considered other warm, comforting drinks in the morning before you have your coffee (or in place of it altogether)?

I'd like to suggest an experiment for you to try, if you are willing. Before you have your usual morning drink, whatever that may be, try this for the next week.

Boil fresh water and add the juice of a lemon to it. You may also, for added benefit, put a dash of apple cider vinegar in your cup. If needed, sweeten with a small amount of raw honey.

Causes of Chronic Fatigue and How to Feel Like Yourself Again — Tsirona 04/18/2022

Causes of Chronic Fatigue and How to Feel Like Yourself Again — Tsirona

Do you feel like you can't ever kick that feeling that you didn't get enough rest? No matter what you do, you're always tired, and it bleeds into other aspects of your life as well. Chronic fatigue can seriously deplete you, and it's essential to get to the root of what's going on so you can start to feel better. We'll go over what you need to know in this post.

Causes of Chronic Fatigue and How to Feel Like Yourself Again — Tsirona Do you feel like you can't ever kick that feeling that you didn't get enough rest? No matter what you do, you're always tired, and it bleeds into other aspects of your life as well. Chronic fatigue can seriously deplete you, and it's essential to get to the root of what's going on so you can start t

04/17/2022

Where's your happy place? You know, that place you crave when you need to feel comforted.

For me, my happy place is winter in Aspen strolling around the cute snowy streets with my husband.

04/16/2022
04/16/2022

There are so many items in your kitchen that are great for your skin. Not only are there an array of items you can put on your skin for radiant, healthy skin - it's also important what you're putting in your body.

Some of my favorite foods to use on my skin are:
- Avocado. Simply mashing up an avocado and spreading it on my face does absolute wonders.
- Banana. Mixing a half of a banana with the avocado, and sprinkling in some olive oil is my favorite face mask I've ever used. It feels incredible.
- Cucumber. Cucumber slices on your eyes to decrease puffiness, it really works.
- Lemons. Another miracle trick. Soaking a cotton ball in fresh lemon juice and rubbing your face with it - you've got to try it!

04/15/2022

Are you a plain water kind of person, or do you like to spice it up with some added flavors? I love a tall glass of cold water, but it is fun to spice it up from time to time.

Some excellent water infusion ideas include:
• Orange & Cinnamon Stick
• Pear & Rosemary
• Pomegranate Seeds & Clove
• Apple & Orange

Vegan Orange Chocolate Mousse — Tsirona 04/14/2022

Vegan Orange Chocolate Mousse — Tsirona

This mousse is downright decadent. The orange gives it a zing that keeps it from being too sweet and rich.

Vegan Orange Chocolate Mousse — Tsirona Serves 4 1 cup sweet potato, peeled and cooked (0.5 lb sweet potato) ½ cup smooth peanut butter ½ cup natural cocoa powder 6 tbsp. maple syrup 1 tsp. orange zest ½ cup chickpea brine ½ tsp. lemon juice Place cooked sweet potato and peanut butter in a food processor. Process u

04/13/2022

Life has ups and downs - we can agree on that, right? It's the rollercoaster of life, and it's a beautiful ride, even with the dips. One thing is for sure - those dips will happen to each one of us. We can't escape them, but we can prepare ourselves for them.

What is your initial reaction when you're heading into a tough time? Do you call on your closest friends and rally support for yourself, or do you tend to close up and handle it alone?

No matter what your natural reaction is, being aware of what you do when triggered is a significant piece of the puzzle. If your tendencies are less than healthy, brainstorm what you can replace your unhealthy reactions with that can help move you forward in a healthy way.

About Tsirona

I believe in a world where women can live a healthy lifestyle with ease.

It's my mission to guide high-achieving, goal-oriented women to a sustainable, healthy lifestyle that enables them to continue their quest toward greatness in all aspects of their lives.

I help busy, high-achieving women gain control of their health & use it as a tool for greatness. My signature program. You, but Better, and love

Videos (show all)

Get a Support System
The Myth of Doing it All
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Stress Management for Busy People
Mindful Eating Made Simple
Nutrition for Busy People
Fitting in Fitness
Tracking Progress
Embrace the Process
Take Baby Steps to Make Healthy Changes
You’re Right Where You Need to Be

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Fairfax, VA
22030

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