Caitlin Walker - Holistic Health & Wellness Coach - LMT
  • About
    • Contact
    • WELLNESS PROGRAMS
    • Massage Therapy >
      • What to Expect
      • Cancellation Policy
  • NEW CLIENTS
  • RETURNING CLIENTS
  • RETREAT
  • SHOP
    • Gift Certificates
    • End of Year Reflections Exercise
    • FREE VISION PLANNER
  • Blog

Visioning Part Deux - SUPERLISTING

11/1/2022

1 Comment

 
Picture
One of my favorite things to do when envisioning my future self, or the reality I wish to create is to list like crazy. 

Here are 3 simple ways to list your way to a clear and tangible vision. So that you have a target to move towards, and get closer to living your life in the way you've always wanted to.

100 Things

  • Make a list of 100 things you want. Big and small. Get creative! Tapping into this part of your creative mind helps you think way outside the box, as well as take some of the pressure off of the BIG things. You know, the things you're afraid to want because it seems too out of reach, and impossible, or because you'll be judged or told "no". 
    ​
Reverse Engineer your Mantra: 
  • Sometimes it’s easier to think of the things we don’t want, because that’s what hurts the loudest. List all of the things you DON’T want, and write down the opposite or inverse of them. (Bonus points if you then burn the list of all the things you don't want in a personal releasing ritual)
  • ​​​​EXAMPLE: 
    • I don’t want to feel stressed out and obligated to everyone but myself. TURNS INTO :
    • I have the power to fill my calendar with things that please me FIRST, before taking on other people’s needs

See it, Write it, Do it

  • Using inspiration from the previous two exercises, make a list of the Top 10 Things you want to do or feel in the next month. Pick the low-hanging fruit to get in to the energy of the win. 
  • Sink your teeth into each item - Imagine what it would really feel like to have that experience - Get detailed and list things you can do, sign up for, or ask for, in order to make them a reality
  • Get out your calendar and write them in your schedule, promise yourself you will show up for your vision. 
  • At the conclusion of the month, reflect on how you feel having committed to yourself in this way. What else is possible? 

​If you want to dive deeper into creating your authentic, aligned, and nourishing vision, I’ve created a FREE downloadable Visioning Planner to walk you through everything from the nitty gritty details of the very first whisper of a vision, to creating actionable steps that you can easily incorporate into your life every day. 

​OR

To take your vision a step further, I invite you to learn about & book your:

WELLNESS ACTIVATION SESSION
or
REVIVE + RESTORE PRIVATE RETREAT 

so we can nourish your life into alignment with your Customized Wellness Program.
BOOK MY DISCOVERY CALL!
1 Comment

Rainy Day Oven Roasted Tomato Soup

9/13/2022

0 Comments

 
Picture
🍅 Rainy Day Oven Roasted Tomato Soup 🍅

Waking up to a chilly autumnal rain after returning from a beach vacation set the perfect vibe for a cozy lazy Sunday in the kitchen.

When my family was going through a tough time during my senior year of high school, my Aunt & Uncle would make batches upon batches of this very simple, yet profoundly flavorful velvety soup to provide much needed comfort & nourishment.

It's one of the first from-scratch soups I learned how to make, & have modified it over the years to suit my changing needs and tastes - most recently adding silken tofu to enrich it with protein & make it super creamy

So whether your day is rainy outside in the world or soggy in your heart, this is the perfect cozy & mostly hands-off meal to fill your home with that warm comfort food smell.

RECIPE
​

Roast the following on your preferred low heat from 300-350, until it smells ready. For some of you this may be 45 minutes, for me, it was 2 hours:
  • Roma tomatoes
  • Garlic
  • Carrots (and any other bonus veggies you want to throw in)
  • Olive oil
  • S&P

Transfer to your soup pot & add:
  • 1 can Diced Tomatoes
  • Smoked Paprika
  • 1 package silken tofu - For extra protein, body, and creaminess
  • Fresh Basil
  • S&P​
Stir and let everyone settle, then transfer to blender and blast until velvety smooth.

Serve with finishing salt and a sprig of basil 🍅🌿

ATTENTION LOCAL PITTSBURGHERS! 
If you love fresh and local food as much as I do, I want to introduce you to my bff Harvie! 
They deliver fresh food to your home from local and small farmers and makers each week.
Use the following link for $25 off your first order: ​https://harvie.mx/vn8m
0 Comments

6 Fun & Easy Ways to Connect with your Vision...so you don't forget you have one.

8/22/2022

0 Comments

 
Picture
How quickly and honestly can you answer this question:

“What do you really want?”

In my experience with my coaching clients, and people in my circle, the answer is usually a hesitant “umm…wow…I don’t know! I guess I’ve never really thought about it.”
Or often I receive a list of everything they DON’T want.
I’m sure you can relate.

 
You may have an idea of what your dream car is, or where you’d really love to go on vacation, but what about your everyday experience? 


Have you ever thought about what you really want life to be like?

You may be so caught up in the grind of daily rhythms, obligations, and to-do’s, that you wind up living your life on somewhat mindless autopilot, drifting along, or getting stuck in the weeds. 

So, you wind up living according to someone else’s (your parent’s, your teacher’s, or our culture’s, “traditional” racist hustling patriarchal…) vision of what our life should look, be, and feel like, or you simply fall into a disenchanted and stale way of life by accident. 

You look around in 10 years and wonder how you got where you are…what happened?

Imagine if you took time to consciously craft the vision for what you would really love for this life, and stayed connected to it by taking consistent, regular, and easeful action.

What could be possible? 
What could you create?
How could that change your life?
How could that change the WORLD?

If you’re anything like me,
You spend all your energy creating a really juicy, nourishing, and inspiring vision, but then you fugghedaboutit! (hello object permanence)

Here are 5 simple ways to keep your vision in the forefront of your mind, so that it becomes impossible to forget about. This results in making choices on a daily basis, both by intention and by accident that lead you towards the life you’ve always dreamed of living.


  1. Get crafty and create a Vision Board or Glowing Lumenaria 
  2. Design Pinterest boards for each category of your vision (holistic self-care, legacy & life’s-purpose, inspiring surroundings and environment, beautiful nourishing foods, community & relationships) 
  3. Assign Spotify Playlists to evoke how you want your life to feel
  4. Use iMovie to create a simple video montage - watch it every day 50 First Dates style
  5. Build an altar to represent your vision: A small vial of sand for your future home by the ocean, a little dog collar for your the Cavalier King Charles Spaniel puppy you're the perfect dog-mom for, a painting or photo of the people of your village in integrated, interdependent, supportive community, a check made out to yourself for your dream job's salary, 
  6. Combine imagery, music, and words - Create a reel or tiktok and share your vision & inspire the masses. (tag me so I can see it and cheer you on!)

If you want to dive deeper into creating your authentic, aligned, and nourishing vision, I’ve created a FREE downloadable Visioning Playbook to walk you through everything from the nitty gritty details of the very first whisper of a vision, to creating actionable steps that you can easily incorporate into your life every day. 
​

Click the button below to sign up! ​
VISIONING PLAYBOOK
Leave a comment below or tag me on instagram to share once you've created your vision! ​
0 Comments

Life is F*cking Relentless

8/3/2022

2 Comments

 
Picture

Have you ever had one of those weeks where, at every turn, there’s a roadblock?

Last week my laptop battery died, it had to be shipped out, I didn’t receive the out for delivery notification and missed it, so I couldn’t pick it up from the UPS Access point until Friday.
Now my cord seems to be fried and she still doesn't wanna charge.


I had 30% of the client load that I normally do which means I only earn 30% of my expected income. The Summer Slump is real, friends.

I found not one but TWO mice in my oven. (Trapped and released humanely)
One mouse is cute. Two mice...not so cute.
Mice Math.


I needed a friend. So I made lunch plans with one, and literally the minute we sat down, she received a call that she had to pick up her son from camp because he threw up, because he was grossed out that someone had said “moist’ - A word that I believe people hate because of the patriarchy, but that’s a soapbox for another day

So, I get home, and my internet is out. I need a new modem/router combo. Luckily Staples had one in stock for the low low price of $200, and I was able to hook it up myself.
 
After that my boyfriend and I got into an argument.

And now my poor lil dog Renly has pancreatitis - The ic
ing on the crap cake of the week. 

Enter:
​
​This relatable crab

Life is F*cking Relentless


So what is one to do when one feels like a mouse in a maze, hitting a wall at every turn?

When life gets wonky like this, I take a page from my RECALIBRATE book. 

Normally I would have suggested to a client in the same boat, that all of these roadblocks are an invitation to rest, and not work, but I was very well rested and so inspired to WORK! 
I just didn’t have any of my working tools available to me at the time.


So next l take a 10,000 foot view of my life and look at the "state of the union of self", and check in on my alignment, because I've noticed that when I veer too far off course, life gets kerflooey.

Check in Questions:
  • Am I living my life in alignment with my values, my soul, my mission, my desires, my purpose? 
  • What pieces are out of said alignment?
  • What is in my control that I can adjust or change?
  • What could I place my focus and energy on instead, that could help support my biggest dreams and grandest schemes
  • What can I do, right now, in this moment, to feel more like myself?
  • What energy or archetype can I embody to promote alignment in the proper direction.​

My Answers
  • Yes & no -> I am very aligned and motivated in my mind, but I am procrastinating on the actions I need to take to embody my values, soul, mission etc.
  • I'm spending too much time scrolling, and not enough time moving my body, walking my brain through the neighborhoods that bring me joy (nature, spirituality, dreaming of a better future)
  • I can choose to read inspiring books, listen to nourishing podcasts, go to a stretchy yoga class, take my dog for walks in the park, spend time cultivating my spiritual practice, nurture my physical space, 
  • I can dream up creative ways to support my clients on the massage table and in coaching, without the distraction of ALL THE TABS 
  • Listen to music to enhance my environment and remind me of myself- Brandi Carlile, Stevie Nicks, Sublime, maybe some Oldies, light incense or a candle, put Barefoot Contessa reruns on the tv for background company


I felt cluttered and blocked, and my questions revealed that this IS something within my control,  so I went to work on the home front.

I cleared SO MUCH clutter and life debris from my desk, vanity, and guest room.

​I approached my space with a temple or museum like consciousness - Anything that stays, get’s treated with reverence and is given a space of honor, safe storage, or spotlit display.

Removing things that no longer align with the life I want - Making my space more ME


Clearing out the junky energy of my physical space, took a load off of my mind as well.
Walking into these rooms, I feel as if I can breathe easier, with more room for physical and intellectual creativity, inspiration, and peace.

Now, did my bad luck streak end? Did my life turn a corner? Did all the bad stuff miraculously disappear?
Not entirely, but I did somehow avoid a parking ticket, reconnected with that friend for an amazing and inspiring lunch (I'll be putting ricotta and honey on everything from here on out thank you), I have more clients this week than last week, and I got my poor pooch in to see the vet for some miraculous modern medicine, and he is well on the mend. 

I'm feeling clearer, grounded, and more aligned with my purpose.

Feeling more fortified and able to ride the waves of life as they come.

Feeling stronger and able to be there at my best for my clients


and 
I KNOW when my parents come to visit in September, the last-minute cleaning scramble will not be as dramatic, that is
…unless the mice return.



If this resonates with you, and you're interested in receiving 1-1 support on renewing the foundations and structure of your life, sign up for a RECALIBRATE Discovery Call!

We will talk about what it is you really want for your life, what is standing in your way, and how I can help you sort it all out so you can finally have the impact on the world you've always pictured.
2 Comments

When Walls Crumble...Roofs Fall - Amplifying the 4 Next Steps From The We Can Do Hard Things Podcast.

6/28/2022

2 Comments

 
Picture

In spite of the advance notice we were given, Friday was devastating and hard.
and
I was so comforted to be able to show up for my clients in my massage studio, and to work together to contribute more calm and healing to the world.
(even though I initially wanted to turn around and go home to spend the rest of my life in a blanket fort on my couch) 

The rest of the weekend was a slog.
and
I was so so happy to finally spend time outside in the summer sun, with my partner, on our bikes and near the water. We even saw spontaneous fireworks on an evening walk - A good reminder of how beautiful and cathartic it can be to blow shit up.
(metaphorically of course)

Things will continue to be hard in different ways
and
​
I think it’s important to remember that things can be hard
AND… 

We contain multitudes, and we can hold many contrary things at the same time:

Resistance and ease
Hardness and softness 
Deep despair and great love
Intense frustration and contagious laughter 

AND...
----
In the most recent episode of the We Can Do Hard Things Podcast, Amanda explained exactly how we got here, and the metaphor she used is powerful.

"A roof can only stand if the walls holding it up are sturdy... and we have stood by as the walls beneath that roof crumbled. The walls are the bedrocks of democracy that we didn't think affected us as white feminists: voter id laws, voter suppression, gerrymandering. Those are the bedrocks of democracy that make it possible to have a REPRESENTATIVE democracy"
She details the specific canaries in the coal mine, the walls that went un-maintained, that then crumbled so that the roof of Roe could fall.
​----
I thought of this and how the same metaphor could be applied to your health and wellenss. Your individual "ands" are your walls, and when they begin to crumble you hear the song of the canary that supports the roof of your wellbeing coal mine.
​
It’s those “ands” that will help you stay fortified through the battles you fight, and prepared for the challenges to which you are called to rise. 


I want to invite you notice what those “ands” are in your own day-to-day, and nurture, feed, and tend to them.

​Do not allow them to go ignored for one more day, so you may continue to thrive and build a world in which we all can feel safe, secure, autonomous, 
and free.

Picture

Ways to fortify your walls for the days to come:

  • ​Rest
  • Hydrate
  • Nourish your body with simple and gentle foods
  • Move that energy through your body in whatever ways feel releasing - walking, dancing, shaking
  • Listen and sing along to your power songs
  • Watch your favorite movie for the 18,000th time
  • Seek out support with your community
  • Make and attend your therapy appointment
  • Tend to your space - Take one small corner of your life, and make it beautiful.
  • Take your medications
  • Pat a cool washcloth dotted with your preferred aromatherapy on your face and take 3 deep belly breaths
  • Take action in ways that feel empowering and productive - Below I've listed some ideas to get you started

4 Next Steps: From The We Can Do Hard Things Podcast*

  1. ​Commit to re-thinking beyond of the roof, and investing in the walls
    1. Become a member of an organization that does grassroots baseline work for the enfranchisement of people and the fundamentals of democracy
  2. Find out what piece of liberation to work on.
    1. Your own sexuality, fighting police brutality, working with Mom's Demand Action. The fight for liberation has many roads and we need warriors on all of them. 
    2. Find your people who will fortress you up - Invest in THAT. Something for your own liberation - Because what is the point of doing any of this if the use of enjoyment of our own lives does not bring us joy?
  3. Stand in for countless women who have had their rights pulled out from under them in a flash, through state by state restrictions overnight - Send cash to Abortion Funds and support Together Rising
  4. Register and vote every election. There's no such thing as mid-term anymore.
*Paraphrased
2 Comments
<<Previous
Forward>>
    Caitlin Walker - Health Coaching and Massage TherapySchedule Appointment
    Picture

    Archives

    November 2022
    September 2022
    August 2022
    June 2022
    January 2022
    March 2021
    March 2020
    February 2019
    December 2018
    November 2018
    October 2018
    September 2018
    July 2018
    April 2018
    February 2018
    August 2017
    July 2017
    May 2017
    February 2017
    January 2017
    December 2016
    November 2016
    October 2016
    September 2016
    July 2016
    April 2016
    March 2016
    February 2016
    November 2015
    October 2015
    August 2014
    February 2014
    January 2014

    Categories

    All
    Autumn
    Books
    Challenge
    Challenges
    #CHWH2016
    Coach Thyself
    Craft
    February
    Free
    Hal Elrod
    Healer
    Health Coaching
    Holiday
    Illness
    Instagram
    January
    Lifestyle Nourishment
    Lunar New Year
    Manifesting
    Miracle Morning
    New Years
    Personal Growth
    Play
    Rates
    Recipes
    Recommendation
    Retail Therapy
    Roundup
    Schedule
    September
    Thanksgiving
    The Independent Woman's Guide
    Tips
    Update
    Visioning
    Weekend Wellness
    Wellness
    Winter Wellness
    Workshop

    RSS Feed

  • About
    • Contact
    • WELLNESS PROGRAMS
    • Massage Therapy >
      • What to Expect
      • Cancellation Policy
  • NEW CLIENTS
  • RETURNING CLIENTS
  • RETREAT
  • SHOP
    • Gift Certificates
    • End of Year Reflections Exercise
    • FREE VISION PLANNER
  • Blog