The Love List
When I find something I love, I can’t help but share it.
Below is a collection of resources, tools, and products I use that I heartily recommend, plus things and people who motivate me and more.
This list is for those looking to learn, grow, be inspired, and/or need little health hacks to make life sweeter.
I hope you find some sweet honey.
I believe we should be tending to our minds just as much as our bodies. A healthier mind is a healthier body is a healthier life. If you struggle with depression, anxiety, or other mental health conditions, please reach out for help.
Below are a few favorites around sustaining healthy mental well-being.
Connection - to yourself and to others.
People need other people.
Social connection can lower anxiety and depression, help us regulate our emotions, lead to higher self-esteem and empathy, and improve our immune systems. Connecting with ourselves allows us to know what we need and want and who and how we want to be in the world.
Your story matters. Consider connecting to share yours.
Connecting to Mental Health Professionals
To Write Love on Her Arms is a non-profit movement dedicated to presenting hope and finding help for people struggling with depression, addiction, self-injury, and suicide. TWLOHA exists to encourage, inform, inspire, and also invest directly in treatment and recovery. Follow on IG or join their newsletter. Get 20% off your first order by using this link: http://twloha.refr.cc/nichollec
Internal Family Systems - We all have parts of ourselves that we don’t understand. Have you ever said, “I really want to do this, but there is a part of me that doesn’t”? Or you react in a way that you don’t quite understand - that doesn’t feel like your healthy ideal Self. IFS explores those parts, heals who they are protecting, and allows you to start thinking and behaving in new ways. To find an IFS practitioner therapist, click here. My favorite one is Everett Considine.
Connecting to Self through Mindfulness & Journaling
Ziva Meditation - Stress makes you stupid. Ziva helps you get the stress out, accomplish your goals, and enjoy life more! Start with the book, or if you are ready to dive in, try the first three days of her 15-day Meditation online program for free here.
Free Masterclass: Secrets to Reduce Stress, Overcome Anxiety, and Improve Sleep in 15 Days (or Less)
Ziva’s Self-Care Center: Tools to help you transition from worrier to warrior— all in one place.
Em & Friends - All things connection. Think cards & journals. Find one that fits you, journal out your thoughts, or send your words to a friend. Ps. If you want a Valentine this year, click here, and I’ll send you one!
Notes from the Universe (TUT) - Thoughts Become Things. Where you put your attention (thoughts) is where you place your energy (things). Want a message from the Universe Monday-Friday? Click the link.
Movement shifts energy.
Did you know that just a short burst of 10 minutes of brisk walking increases our mental alertness, energy, and positive mood? It’s so true! When I’m feeling stuck, irritable, in my head, I throw on my walking shoes and get outside, or I crank up the music and DANCE!
Move Your Body
Les Mills is my go-to for homework workouts. They have every class you can think of for as low as $11.99 a month. Body Pump, which you would need equipment for, was a game-changer for my weight loss. You can find these classes at certain local gyms if lack of equipment is a factor.
Yoga with Kassandra - Stretching my body, even for just 10 minutes, helps shift my energy. Not sure if yoga is for you? Try Kassandra’s 30-day Morning Movement. You will get 10-minute yoga videos sent to your inbox every morning for 30 days. It’s a great way to experiment if just 10 minutes of yoga can lighten your mood! She even has an evening one if mornings aren’t the right time.
Orange Theory - Want to challenge yourself? Get your splats on with Orange Theory. The cost felt a bit much for me until I tried it. WORTH. EVERY. PENNY!
Map My Run - I was once the girl who hid under the bleachers when the PE teacher made us jog. Now I see movement as not only for my body but mostly for my brain. Map My Run is a fun way to track your progress, not only for running but also hiking, biking, walking, and so much more.
Hiking is one of my favorite forms of movement, especially with friends.
Eat to fuel your mental health.
Once I was mindful of what I was eating and how I felt after I ate, I realized the HUGE impact food had on my mental state, especially one ingredient in particular… SUGAR!
The key (for me): Detoxing, eating healthy fats & whole foods, & food/mood tracking.
Detoxing - Eliminate the Cravings
Natural Instinct Well-being - A detox retreat center to support you in your health journey, based in Australia and Bali. The best decision I ever made was taking a chance on this retreat. I learned the importance of mindful eating, what foods triggered my body, and was able to get off all prescription meds within the year of my first detox. I have been back five times now and will continue to detox every year.
Food Matters - A company based out of Australia that led me to NIH (above). They have free classes, detox programs (think juice/smoothie resets) you can do at home, and more. Food Matters is a great resource to help change your habits around food.
Nutrition - Eat for Energy
Paleo - Feeling like you need a reset on how you eat? Try this 30-day Paleo Reset. The reset is designed to reduce inflammation, improve digestion, burn fat, identify food sensitivities, reduce allergic reactions, boost energy, regulate blood sugar and stabilize mood. It almost seems too good to be true, but it works. No other therapy - natural or otherwise - can come even remotely close to accomplishing all of these goals in such a short period of time. Need coaching for the 30 days? I would love to support you.
Yummly - As someone who has a lot of food allergies, I love this app. I can put in the foods I can’t eat or don’t like, and it finds recipes that suit my diet. It can make shopping lists and sorts foods by the shopping aisle! (My organization part loved this when I lived in the city!) Want hassle-free cooking? Think Yummly.
LMNT - Hydrating isn’t just a simple glass of water, especially after a workout. You need Potassium, Magnesium, and Sodium, without all the sugar and junk conventional sports drinks add in. Since teaching fitness classes, my hydration game has to be on point. That’s where LMNT comes in. Use this link to buy your first box (12, 30, or 120 count) and you’ll also get a free sample box too! (It will appear in your cart at checkout.)
Tracking - Food & Mood Journals
Tracking creates awareness! Two favorites tracking journals I’ve used are this pretty one or this one. Once you are aware of which foods disrupt your mood, you can eliminate them. Sugar was mine - what might be yours?
Cara Care - Cara Care supports everyone with chronic gastrointestinal issues with personalized care. I used the free version to find foods that were causing some tummy aches. When you react to more than one food, Cara Care will help pin them down.
Books are rad (yes, rad!) and wonderful tools for the mind.
Reading helps you learn new things, gain new experiences & perspectives, trains your brain to handle a wide range of challenges, and keeps your neural pathways active. All these factors combine to keep you healthy.
Atomic Habits by James Clear - Want to create healthier habits and break bad ones? This is a MUST-read! He has a wonderful Newsletter too. See Favorite Newsletter & Podcasts.
Lost Connections by Johann Hari - Uncovering the Real Causes of Depression - and the Unexpected Solutions. A client favorite!
Stress Less Accomplish More by Emily Fletcher - A guide to releasing old stress, living a life with less stress, and accomplishing more. Meditation is key.
You Are a Badass®: How to Stop Doubting Your Greatness and Start Living an Awesome Life by Jen Sincero - A great book to help you dismantle the made-up assumptions in your head and reframe your negative self-talk.
The Art of Possibility: Transforming Professional and Personal Life by Benjamin Zander and Rosamund Stone Zander - 12 practices that will change how you look at all areas of your life. My favorite is #1. It’s all invented. Assumptions create restrictions.
Maybe It's You: Cut the Crap. Face Your Fears. Love Your Life. by Lauren Handel Zander - Be ready to dive in deep and do some hard work.
If You Feel Too Much, Expanded Edition: Thoughts on Things Found and Lost and Hoped For by Jamie Tworkowski - A celebration of hope, wonder, and what it means to be human. From personal stories of struggling to words of strength and encouragement in moments of loss, the essays in this book invite readers to believe that it’s okay to admit to pain and okay to ask for help.
The Depression Cure: The 6-Step Program to Beat Depression without Drugs by Stephen S. Ilardi - I read this book during my depression, and it was the inspiration I needed to help move me forward in my health. The 6-steps are Omega 3 Fatty Acids, Engaged Activity, Physical Exercise, Sunlight Exposure, Social Support (connection), and Sleep. My coaching work is derived from this book. The steps I use in my coaching are Connection, Light, Exercise, Activity, Nutrition, Sleep, & Environment. Think C.L.E.A.N.S.E. When all these seven areas are in balance, I feel my best mentally.
Any work from the following authors:
Matt Haig - in particular:
The Midnight Library - A journey of regrets, what if’s, and hope.
Reasons to Stay Alive - A memoir of depression.
Brené Brown - In particular, but honestly, all her work is amazing:
The Gifts of Imperfections - For all those buzzing perfectionists out there.
I am a podcast and newsletter junkie! Too many can be too much. The following are the ones that have stayed on the “subscribe” list. Check them out, listen while you do chores, go on walks, commute to work, etc.
Podcasts Connecting Through Stories and Relationships
The Moth - This podcast got me through the pandemic. I laughed, I cried, but most importantly, I remembered how we are all connected by our stories.
Unlocking Us with Brené Brown - She unpacks and explores ideas, stories, experiences, books, films, and music that reflect the universal experiences of being human, from the bravest moments to the most brokenhearted.
Create the Love with Mark Groves - Making your heart make sense, this podcast is excellent for relationship advice.
Newsletters
James Clear, the author of Atomic Habits, writes The 3, 2, 1 Thursday Newsletter - Weekly wisdom you can read in less than five minutes.
Does the news cause anxiety? Subscribe to The Skimm: The morning newsletter that millions wake up to. The Daily Skimm connects the dots on how the day’s biggest stories affect your life without overwhelming you.
Cheryl Richardson - She’s an author, a self-care coach, and lovely. She emails weekly letters that inspire, feel good to read, and make you think about things differently.
Health & Wellness Podcasts (and Newsletters)
Dr. Mark Hyman’s - The Doctor’s Farmacy. This podcast is a place for deep conversations about the critical issues of our time in the space of health, wellness, food, and politics. You can subscribe to his newsletter here.
The Shift by Katherin Maslen - Season 1 blew my mind. Want to make the shift in your health? Listen in!
Dhru Purohit Podcast - Exploring the inner workings of the brain and the body with the brightest minds in wellness, medicine, and mindset.
Quitted - with Emily McDowell and Holly Whitaker is a podcast about quitting. What happens when you don't want to be who you are anymore? Listen in to stories of people quitting big.
Feel Better, Live More with Dr. Chatterjee - Because when you feel better, you live more.
The Genius Life with Max Lugavere - You don’t have to be born a genius to become one.
The Model Health Show - Shawn interviews world-renowned experts on health, fitness, nutrition, personal development, and more.
The MindHealth 360 Show - Especially the episode “What if it’s not depression?” SO GOOD!
Therapy Thoughts by Tiffany Roe - She’s the coolest and most real therapist on Instagram!
Starting a coaching practice can feel overwhelming. Here are a few things that have helped me in my work.
Coaching Tools
Practice Better* - Practice Better is the complete practice management platform for health and wellness professionals or any coach looking to have all their client information in one place. You can try it for free with up to three clients. It’s worth every penny once you’re getting paid clients. Automation, emails, invoicing, scheduling, notes, text messaging, and more!
Canva - Design anything! From social media posts and website/marketing images to building a professional coaching resume, Canva has you covered! (For reals, I use it every day!)
Mailerlite* is an email marketing tool. I tried two others: Convertkit and Flodesk. Convertkit is great but not user-friendly (in my opinion). Flodesk is beautiful but does not have the right price or the best customer service. Mailerlite customer service helps you within minutes and has everything you need to start collecting emails, creating landing pages and automations, etc. If you sign up using this link, you’ll get an automatic $20 credit.
Coaching Books
Coaching the Person, Not the Problem: A Guide to Using Reflective Inquiry by Marcia Reynolds - Turn your coaching from transactional to transformational by reading the tools in this book. Hands down my favorite coaching book.
Helping People Change: Coaching with Compassion for Lifelong Learning and Growth by Richard E. Boyatzis, Melvin Smith, and Ellen Van Oosten - Another brilliant coaching book that has transformed my work.
Change Your Questions, Change Your Life: 12 Powerful Tools for Leadership, Coaching, and Life by Marilee G. Adams Ph.D. - I recommend this to coaches and anyone who leads a group of people or team. It’s a quick read and one that will stick with you for life.
Coaching Communities
Pillar Community - a community for coaches with workshops, resources, community and support.
BNA Coaching Salon - If the link doesn’t work, let me know here.
When I find a company or product that I love and has been good to me, I want everyone to know & I want them to grow!
Random Companies I LOVE!
Em & Friends - I love the written word. I love it more when it’s on a card that says what you are really thinking. Real cards for the real relationships in your life. All things papery.
Hay House Publishing - Great resource of health and wellness books, workshops, and more. Get on their email list as sometimes they have $10 book sales!
Annmarie Skin Care - Non-toxic skincare line that is gentle on my sensitive skin.
Butter London - Patent shine for your nails without tall the toxins.
DoTERRA* - Essential oils have supported me in my health journey. Have a toothache? Clove oil is great. Can’t sleep? Lavender on your feet. Nasal congestion? Breathe oil is lovely! My two favorites: Onguard laundry detergent and toothpaste.
Irregular Choice - This one is truly random, but if you love high heels as much as I do, CHECK OUT THESE STEMS!
Honey Paypal - Automated coupons, promo codes, and deals. Plus, cash back straight to your Paypal account. I never really ever pay full price with the Honey extension.
The Nutr Machine - This amazing gadget makes nut milk without all the dumb fillers and chemicals. Plus other fun drinks like Snickerdoodle lattes and peanut butter chocolate delights. For reals, best purchase in 2021 for me. Use the link to get $10 off.
Venmo - Join Venmo with me to get paid and send money. Plus, earn $5 for signing up after you make a bank- or card-funded payment of at least $5 within 14 days. Download the app using my referral link.
Don’t forget to check out the gifts I’ve made for YOU*!
*Yes! YOU!