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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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The 4 A's: Awareness. Acceptance. Action. Adherence.

How often do you find yourself reacting to what someone else has said or done, experiencing anger or confusion before you even realize what’s happening?

I want to tell you about a coaching tool that will help you to be more aware of how you respond in the moment. When you use this tool, you will accept yourself more fully, learn gracefully, and overall, enjoy more confidence.

I learned about the Universal Growth Principle over a decade ago, from my first life coach, Kathy Wickstran-Gahn, who is a life coach and also trains Olympic swimmers. Then I heard about it again from Dr. David Daniels, a wonderful teacher and psychologist from Stanford Medical School, who passed away not too long ago. 

I love the Universal Growth Principle because it is simple to remember and it keeps me moving forward when I’m feeling confused or unsure.

People often refer to the Universal Growth Principle as "The 4 A's," which stands for Awareness, Acceptance, Action and Adherence. Dr. Daniels also adds in another A for Appreciation though I'll explore that one in a separate blog.

The first A of The 4 A's, stands for Awareness. If I can’t see my behavior then I can’t choose how to change it, expand it, explore it, or add to it. I remain blind and unaware. My behaviors run me instead of me running them.


For example, I used to get feedback that I was bossy. At first, I felt hurt by this feedback and defended against it. “I’m not being bossy! I just want to get this done!” I would say to my friends, my children, or my husband.

Finally, after receiving this same feedback in different ways, at different times, from different people, I started to see that perhaps in certain situations I was actually being bossy.




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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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