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How to Check in with Yourself, Using the PIES model from Woman Within

How much do you struggle with knowing what you are thinking and feeling at any given moment? Are you wishing you could keep up with all that is going on inside you?


I’d like to tell you about a coaching tool called the PIES check-in. By using this tool regularly you can develop your awareness and begin to trust your inner-knowing.

PIES is an acronym. P-I-E-S. The "P" stands for physical, the "I" for intellectual, the "E" for emotional, and the "S" for spiritual.
PIES. P: physical. I: intellectual. E: emotional. S: spiritual. 

I first learned about the PIES check-in through a training I did over two decades ago with an organization called Woman Within, International. I facilitate the Woman Within Weekend and I’ve learned so much from the women who created the PIES model.

You can do a PIES check in with yourself or another person. In this blog, I’m going to focus on the benefits of using this check-in with yourself. I often use this tool when I write in my journal, just to understand more of where I am that day.

Or if I am getting upset, I’ll grab a piece of paper, or even the back of an envelope, and jot down a few words relating to each part of the PIES model.

Go to womanwithin.org for more details about a weekend close to you! 


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Motivating Myself for Health

This past Friday was a Red Letter Day for me. Short story: I had a breast MRI and I do not have breast cancer! Long story: I am taking steps to sustain my health.

In mid-December I decided to look ahead at what changes I wanted to make for the New Year. I was also inspired to refresh my health goals because I’m going to be working as a health coach this year at a new clinic called Northwest Memory Care in Ashland, Oregon. Dr. Deborah Gordon and our team are committed to helping patients make changes based on the Bredesen Protocol, to prevent or reverse Alzheimer’s. Exciting stuff!

I found myself making an informal survey of diets—Ketonic, Paleo, Blue Zones, Heart Healthy, etc. and was amazed at the amount of information I found. And of course, everyone swears by whatever diet they have done. It is so human to want to find One Answer!

One diet I read about in a book my doctor gave me, written by Dr. Esselstyn from the Cleveland Heart Clinic, said to eat a plant-based diet but to avoid avocados—while another doctor I respect and admire strongly advocated for avocados as being a source of good fat. When I asked my fitness trainer at the YMCA about whether or not I should eat avocados he said, with great passion and a chuckle: “It’s not about the avocado!”
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Three Words for 2018

Every year at this time I choose three words to live by. They may be qualities I want to cultivate in myself or reminders of what I want to focus on in general.

For 2017 I explored Groundedness; Lightness; and Freedom. I am pleased to say that I definitely feel all of those things more within myself. I put these words on my computer as a screensaver and they are scattered around the house on 3x5 cards. I think I’m laughing more, less focused on “mistakes,” and every now and again, I get that soaring feeling of freedom.


I’ve been playing for about a month now with what words to choose for 2018. At first I thought I would have an “R” theme: rejoice, rejuvenate, relax. Thinking a little more about it though, rejoicing seems like a bit too much work. I remember in my 20’s rejoicing at the Catholic Church I went to in Washington, DC with a mostly African-American gospel choir. I got a few lessons there in how to rejoice. I loved it and I realize I’m not that outwardly focused these days. Having gone “full steam ahead” for the past two years continuing to build my coaching business and making my way through what Wings Seminars have to offer, I’m ready for a bit of stability and peace.  The growth has been good and I’m taking time to integrate all I’ve learned.

In the end, for 2018, I’ve chosen Health, Relax, and Enjoy.


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The Wheel of Life

How balanced does your life feel to you? Are you feeling overwhelmed, or unable to prioritize?

In this blog, I’d like to introduce you to a tool commonly used in coaching called The Wheel of Life.

Using this tool allows you to see what areas of your life you want to focus on; helps you find your motivation, and prioritize what you want to happen next. The Wheel of Life can help you to be accountable and take charge of your actions to be more productive and balanced.

If you google Life Wheel in images you will find many graphics that are easy to print out. You can also download one I like to use here.

Or, even easier, just draw a circle on a piece of paper or the back of an envelope, and divide the circle into eight equal pieces, like a pie.



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Accepting the Belly


When I made the ticket to come to Brazil late last year, I was excited to go and see my brother, who has been coming to this country on and off for the past 20 years. My excitement doubled in 2015 as last year we had to cancel our plane tickets after our visas didn’t come through in time.

Knowing and loving my brother made coming here an easy decision. Though the travel door-to-door was a full 28 hours we knew the trip would be well worth it. Clay is a great tour guide, speaks Portuguese well, bakes bread and used to be a professional chef. And he loves to teach people how to play. What’s not to like?
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© 2017 Balanced Life Coaching