Do You Know, There Are Tools You Can Use to Live a Healthier Lifestyle

We all need guidance at some point in our lives.

Some of us have set goals that we have been able to achieve with help, others have goals they work toward and never seem to achieve.

Why are your health goals out of your reach?

Are you overwhelmed? Lack knowledge? Stuck in a current mindset? Lack a support system? Your confidence is less than to be desired?

Each one of us have our reasons for not being able to “get healthy”. Your main goal should be for you to change your current mindset and look at your new healthy goals as a lifestyle, not a life change. Go ahead and get out your Journal and write your thoughts on what you need to do in order to reach your healthy goals.

Contact Tina

Our Mindset can determine what we can achieve!

Our minds can talk us into doing something, or out of doing something.

Do you know how many times I have thought “this won’t work because it never did in the past”? I tried different workouts, diets, food plans only to gain more weight instead of losing weight. The workouts I was doing made me so hungry, I would eat way too many calories causing me to self sabotage. Not to mention, the “diet” I would follow was too restrictive without the right nutrients causing me to feel hungry, deprived and annoyed. I was in a losing battle for years.

Once I started to focus on my body and my mind, I realized weight loss is not a one size fits all! I needed to find what worked best for me. I had to get very real with myself and admit that what I was putting in my body was not for health, but for comfort.

  • I ate because I wanted to not because I had to.
  • I rarely drank water.
  • I allowed myself too many treats “for a job well done”.
  • I would skip meals thinking that was best for a calorie deficit I kept being told to follow
  • I ingested so much protein, I didn’t have room for other necessary nutrients at mealtime.
  • vegetables were rare and fruit was a must.

I remember reading and talking to anyone that would share information on how I could lose weight, lose my belly pooch, decrease swelling and not be so tired all of the time. This caused me to make so many changes in my health, way too frequently. I was confusing my mind and body. I felt defeated and found acceptance in my body and health. Until one day, I was DONE accepting everyone’s “advice”! I found my path to generalized wellness and haven’t gone back since.

I encourage you to take a look at your current health. What are you lacking? How can you improve yourself? Do you need someone who can educate you, guide you, empower you? As a Health and Wellness Coach, I can provide you with individualized tools for a holistic approach to reaching your health goals.

Contact me for a Complimentary call so we can get you on your own wellness path! Contact Tina

Tina Butt, Health and Wellness Coach and Healthcare Advocate

Qualified Wellness Solutions, LLC 2020


Who Wants a Quick Fix!?

The topic of diets is HUGE! After a quick review of social media and some posts, I find that a lot of people are searching for a “diet”.

“How can I drop 50 lbs?”

“What diet are you on?”

“I have a powder, supplement, pill that will help you lose that last 10 lbs you have been struggling with!”

“Help, I need to lose weight fast.”

I am here to tell you, there is no quick fix. It takes years to develop unhealthy habits.

What if I told you that you could lose those last 10 lbs or more if you change your mindset about your weight and your diet? I will share with you what I do for my health on a daily basis, and believe me, I know you can do it as well!

To maintain my health I do NOT count calories, I do NOT take weight loss pills or powders. Trust me I have tried several diet plans and gimmicks over the years, NONE of them worked especially long term.

I maintain my health with food. That’s right FOOD. Fresh food that I buy at the store and prepare for myself.

There are some rules that I follow that I know will benefit you in your health and weight loss journey. I have seen it benefit several of my clients, family and myself. Here are some of the “rules” that I follow to maintain a healthy lifestyle.

  1. I drink 1/2 of my body weight in OZ of water.
  2. Low fat foods
  3. High fiber, large amount vegetables at each meal
  4. Self care daily
  5. Stay away from sugar
  6. I never say NO- if I want something I allow myself to have it. I usually find that it wasn’t as good as I thought it was going to be.
  7. I have a daily routine
  8. I do not weight myself. I measure myself.
  9. I keep a journal

Are you ready to change your mindset about your health and go after those weight loss goals!!!

Are you in need of inspiration and motivation to achieve these healthy goals?

DO you need someone to hold you accountable for your actions?

Are you STUCK and you need help to find the best way to help you lose the last 10 lbs?

Get in touch with me so we can build a plan that is specific for you. I have limited Free 45 minute 1:1 Coaching sessions available for August! Contact Tina

Tina Butt, Health and Wellness Coach and Healthcare Advocate

Qualified Wellness Solutions, LLC

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Combat Stress and Anxiety to Support Your Immune System

Do you wonder why there are times you feel great and other times that you feel under the weather? Stress could be the culprit!

Maybe you have been super busy at work or running the kids to and from school and sports. Maybe you are not sleeping well. Or, you are the caregiver to a loved one who has been requiring your help more lately. You just do not have enough hours in a day to get it all done!

Whatever the cause of your stress, you need to get a handle on it as soon as possible. The longer our mind and body are under the effects of these stressors, the higher our risk for illness.

Most recently, I was under a great deal of stress. I tried to push my thoughts aside, not dealing with them. This caused me to experience a shift in my emotions, increasing my anxiety levels and having a flareup of some symptoms related to an autoimmune disease. I developed headaches, heartburn, fatigue, sadness and pain. This lasted about a month, then I realized what the issue was. STRESS! I needed to fix the issue ASAP.

I tapped into the tools that I provide my coaching clients. These are the 10 tools that I recommend using to ease the overall effects of stress. We can never get rid of stress, but we need to learn the tools to help deal with our daily stressors as well as the occasional increased stress levels.

1. Journaling

2. Breathwork

3. Meditation

4. Daily Affirmations

5. Healthy eating and appropriate water intake

6. Daily exercise

7. Good sleep hygiene

8. Find personal time

9. Laugh

10. Ask for help (the one I struggle with the most)

Yes, if your stressor is something that can be replaced, by all means do it. Maybe you need to refect on the stressor and make a decision about keeping it or eliminating it.

  • Is it time to get a new job?
  • Maybe the friendship is causing more heartache than happiness.
  • That relationship you are in may not be just a rough patch, maybe its a toxic relationship.
  • Your babysitter has called off too many times, start interviewing for a new one.

Whatever your stressor is, let’s find a way for you to eliminate it or at least work with it so your health does not suffer any longer. Did you know that a Wellness Coach will guide you in a healthy direction? A coach will provide you with the individualized tools needed to decrease your stress levels and live a happy, healthy life.

Contact me so I can begin working with you on goal setting and implementing a systematic approach so you will achieve your health and wellness goals. We will develop an individualized plan so you can reach those health goals, while learning mindful healthy habits. Contact Tina

Tina Butt, Health and Wellness Coach and Healthcare Advocate

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Conquer Your Limiting Beliefs and Take Action in Your Health

If you want something, you have to go after it. You have to be an active participant in your health. You have to hold yourself accountable.

You may have some limiting beliefs that are stopping you from going after your health goals; weight loss, dietary changes, exercise or even finding a healthy routine. You sit there thinking about what has not worked, you can’t lose the weight, You will always be overweight, you have pain and cannot exercise. Whatever your thoughts, they are placing limits on you taking action.

Remember, thoughts are words we have told ourselves which can hold us back from achieving what we want. These thoughts aren’t necessarily true.

Photo by Pixabay on Pexels.com

Where did these beliefs come from?

When you were growing up, did you have an adult telling you “you can’t do it”; maybe you were teased about your weight; a boss constantly put your efforts down not showing appreciation; whatever the cause they have created the same thoughts in your head which are causing you to not do what you want.

You need to recognize these thoughts or limiting beliefs, be aware of where they came from but know where they originated from really does not matter. You need to get past these limiting beliefs by taking action. Taking action is how you will be able to move forward in your wellness journey to reach your health goals.

By you not paying attention to these limiting beliefs is what makes you become “lazy” or complacent. You aren’t doing what it takes to get healthy, instead you spend time thinking about getting healthy then you start thinking about why you can’t achieve a healthy lifestyle; these beliefs sets you back in your journey.

You have to conquer your beliefs by taking action. Get past these beliefs by doing what you need to get healthy. Noone can do it for you, you have to do it for yourself.

Take Action!

Thinking causes more thinking, inaction causes more inaction. If you are sitting there thinking about your need to lose weight you are not going to lose weight. But if you put your thoughts into play, then you will be taking action. “Today I will make myself read food labels”. You read the food labels and learn, you are intrigued by what you are learning, then you will want to continue learning. This learning is your action step. By taking action, you will become more active in your own health and continue to want to make the necessary changes to reach your goals.

The hardest part is to get going. To actually do what you need to do. To start. To get off the couch and stop thinking and just take the action steps.

You need to have self awareness to start taking ACTION.

If you just start you will want to continue. You will start to build your confidence. You will start to see those changes on the scale. This will make you see that you are worth the effort to keep going. The result of your actions will allow you to see that you are worth continuing to take care of yourself. This is how you gain confidence.

You will only gain the confidence by going out there and taking action. The more you learn, the more action steps you take, the more positive results you will see.

Having confidence in yourself will destroy your limiting beliefs! This confidence comes from taking action and taking action causes you to make positive gains in your health. In the end, your limiting beliefs will be gone because you developed self confidence.

Your limiting beliefs may not go away completely and may pop up from time to time, but you can stop listening and caring about these thoughts. You will gain the tools to use each time these limiting beliefs come up, to change them into positive thoughts and action steps and achieve your health and wellness goals.

Are you ready to stop sitting and thinking about getting healthy? Are you ready to take action? Are you ready to learn the tools to help build your self confidence to eliminate your limiting beliefs?

Send me an email so we can set up your Free Action Call to discuss how I can supply you with the tools you need for reaching your health goals.

Contact Tina

Tina Butt, Health and Wellness Coach and Healthcare Advocate

Qualified Wellness Solutions, LLC

Disclaimer: The information in this blog is my personal opinion and thoughts and is  given to help you. It is NOT professional, legal, counselling or medical advice.  Always contact your Medical Provider for all medical emergencies or concerns. Qualified Wellness Solutions, LLC is not responsible for any loss, damage, or injury arising from a person using the information on this website/blog/social media.

What effect does a TOXIC lifestyle have on you?

Photo by Karolina Grabowska on Pexels.com

There are many forms of toxins that we will experience in our lifetime.

Over time a toxic lifestyle will put you at risk for acute and chronic disease.

I believe that removing as many toxins as we can from our life and reconnecting with nature will make us healthier in mind, body and spirit.

I believe the lifestyle we chose to live is what sets us up for failure or success.

When we are constantly exposing ourselves to food, beverages, pollution and relationships that cause a negative impact on our lives, this is when we begin to feel mentally overwhelmed. Remove just one group of these toxins and you will begin to notice positive energy and balance.

But, what happens when we put our efforts into a healthy lifestyle? Those who like to workout and eat well, will put more effort into finding the time to get their workout in and prepare healthy meals. But, these same people may have parts of their life that are toxic, such as relationships. A boss that may be hostile. They workout so they can drink each night to “treat stress” (the calories burnt during the workout negates the alcohol right?) They may eat that treat because it’s calories in/calories out. These are people that have a “healthy mind” but may lack boundaries to allow themselves a full, healthy well balanced life.

I think the ability to make healthy choices means someone has self love and respect. They have the ability to say “no”, set healthy boundaries and live the healthy lifestyle they want. If we can each focus on self love and respect we may notice our bad habits begin to transform into healthier habits. This is where our mindset comes into play.

How do you know if you have been affected by toxins? What are some of the symptoms you may experience?

Here are 10 common symptoms you may experience when you undergo chronic toxins

  • anxiety
  • depression
  • GI distress
  • headaches/migraines
  • rashes
  • acne
  • fatigue
  • poor healing from infection/illness
  • increased infections from viruses
  • weight gain

How do you know if your lifestyle is toxic? Here are some common choices you may make in your daily life that set you up for chronic issues related to having a toxic lifestyle.

  • regular alcohol ingestion
  • smoking
  • high fat diet
  • moderate to large intake of sugar in your diet
  • sedentary lifestyle
  • abusive relationships
  • high stress jobs
  • stressful lifestyle
  • you chose relationships that are abusive
  • obesity

Do you live a toxic lifestyle?

I’m accepting new clients! Go to the “Contact” page and send me a message. Our first call is free! Let’s see how we can work together so You can get rid of the toxins in your life! I will provide you the tools to make the changes necessary to work on your current struggles with your health.


Tina Butt, Health and Wellness Coach and Healthcare Advocate

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Change your mindset about the willpower to achieve a healthy lifestyle

“I can’t change my diet because I have tried it in the past and it didn’t work”.

“I can’t start exercising because, I don’t have the time”.

“I don’t like to workout alone, I need a friend to push me”.

These are all excuses as to why you are not reaching your wellness goals! Why do we make excuses? Fear! Lack of willpower! Low energy! And then there are some who are just too lazy to make the changes.

Our mindset is very important when it comes to wanting to achieve something. Whether you want to lose weigh, eat healthier, stop drinking or using drugs, stop smoking, or any other obstacle that you need to climb over to reach your wellness goals, you have to commit to yourself to work at changing your beliefs that are limiting you.

For myself, I was an avid exerciser: every day at 6 am 6 days a week. I did it alone or with a friend if one was available and had the same goal as I did. This was a habit that I would not break! I loved how I felt after exercising. I felt on top of the world; full of energy, strong and ready to conquer my work day. Then I got sick and was unable to exercise(or barely walk) for months. The entire time I was ill I wanted so bad to get back in the gym. I missed how it made me feel. I missed the strength I had. I missed my personal time, the one thing I did for myself.

As I started to heal, I just could not get myself back on the workout train! WHY? FEAR!!!

I had lost the willpower and fear took hold. I was so afraid that if I started exercising again, I would fall back into the illness I was treating. I was afraid of the pain returning; the debility; and the overall letdown. SO it was easy to just not try.

But, This is not how my mind works. I never give up. I always fight for what I want. I started journaling to get the negative thoughts out of my mind and on paper(this was easier than telling someone my fears). I made small goals for myself. I made a list of 5 basic exercises to do each day. I started slow and each week I added 5 more reps until I was able to do all 5 of those exercises without pain or weakness afterward. I eventually added cardio in the form of walking 3 days a week.

Because I changed my mindset about fear and pain, I was able to regain my willpower toward feeling good. I can’t make excuses anymore because if I do, I know I will go backward and become ill again! Only, a different illness caused by not taking care of myself.

Here are a few tips for you to try!

  • journal your thoughts of why you are not reaching your health goal(s)
  • write down small achievable goals
  • start working on the goals even if you have to do 1 at a time.
  • write the positive results that will come from reaching your health goal
  • read these positive thoughts every day
  • yes you can find yourself an accountability partner but you really have to hold yourself accountable for your actions. (what if your partner is not around?)

Tina Butt, Health and Wellness Coach and Healthcare Advocate

Success! You’re on the list.

Supplementing Your Health

DO WE NEED DIETARY SUPPLEMENTS? I recently read that in “2009, Americans spent >$26 billion on supplements”!(Readers Digest Foods That Harm, Foods That Heal, 2018).

How do you know what supplements are good and which ones can harm you? Who needs to add a supplement to their dietary plan?

The best way to answer the questions above is, there is no one size fits all. The need for dietary supplements depends on your current health. Do you have a disease process that limits the absorption of the nutrients you are already ingesting?

Not all supplements are created equal. Just because they are sold over the counter, without a prescription or by a company that claims to “have the answer for your ailing health”, does not mean you should invest in them.

The word supplement means to “enhance something else”(Oxford dictionary).

Most healthy adults do not need to take added supplements, they get the vitamins and minerals they need form their diet as long as they eat healthy and are not on a restricted diet.

That being said, there is a place for “supplementing” your current health. There are many different supplements that can protect and treat your mind and body.

Dietary supplements can be an option for:

  • people that may not be able to take a prescription medicine due to side effects.
  • someone looking to add extra nutrients they are not getting in their diet due to dietary restrictions
  • a person looking for an option other than medication to treat a symptom or disease
  • someone with dietary restrictions that limit them from getting enough nutrients from the food they ingest

There are many different types of dietary supplement on the market today(2020)

vitamins– the most recent data show that taking a multi vitamin is not always the best for people. If a person is already health a well balanced diet, they do not need to add extra vitamins that may build up in their body and cause harm.

minerals– you get enough minerals from the diet you eat each day. Adding extra minerals unless you are deficient can be more harmful than beneficial.

protein/amino acids– you get the recommended amount of protein in your diet. Adding extra means your body will have to use it or store it. Extra protein gets stored as fat. Extra protein over time can stress the kidneys out causing them to not work as well.

essential fatty acids– dietary restrictions may limit the amount of fatty acids such as omega 3’s in your diet. Adding fish oil can be very beneficial to your overall health.

body building– This is a huge topic that is not my specialty, I will defer to a specialist.

natural products– these are from nature! Plants, herbs, animals, algae, fungi. I have seen these add huge benefits to people’s overall health, however there is no “scientific” benefit.

probiotics– live bacteria to provide a positive impact on the large intestine and help with overall gut health.

There is so much controversy on the topic of supplementing the diet. There are limited studies that support the use of supplements. The studies available have limited data.

I, myself, take supplements for health reasons. After I received a couple autoimmune diagnoses, I did not want to take prescription medicine since there was insufficient evidence of those medications having a benefit on my symptoms and overall health. And, medications cause side effects. When I was already so sick, I did not want to add something that may have made me more sick. Dietary supplements seemed like a great option for me and they proved to be extremely beneficial.

When the medical community could not answer my questions and improve my health, turning to a natural based lifestyle has proven to be the most effective thing I could have done for myself. Over time, it has saved me money, decreased negative symptoms, increased my energy, decreased pain and inflammation and really got me back to a balanced lifestyle again.

Just because they worked for me does not mean they will benefit you. There are so many different supplements out there, how do you know which ones are right for you? How do you know if they will react with your current prescription medications? You probably won’t have an answer to these questions. You need to seek guidance from someone that specializes in natural health and healing, someone who understands alternative forms of treating a disease, someone who looks at your whole body not at just one organ.

Receiving a diagnosis and prognosis then needing to develop a treatment plan is very individualized and can feel overwhelming. Incorporating new strategies to your lifestyle can be very beneficial but also scary. Having a Health Coach by your side can help while you are exploring other options to improve your health. A Health Coach can help you design a plan that is specific for you and your needs.

Connect with me if you want to schedule a complimentary action call to see how I can benefit you in your health journey!

Contact Tina

Tina Butt, Health and Wellness Coach

Qualified Wellness Solutions, LLC

Do you ever feel like your brain is on FIRE!!

Burnout! OK, It has taken me some time to be able to discuss this with people! I feel like all we hear about is COVID/pandemic or racial diversity or negativity toward police officers and lets not forget talk about the views people have on out political issues!

Since I am a front line worker and deal with COVID patients Mon-Fri, I see what it is doing to people: patients, families, children and health care workers. It is stressing people out. EVERYONE! We wake up to COVID and fall asleep to COVID. It’s on the TV, news, radio, internet and social media. Whoever we talk to, a conversation about COVID is brought up. People are sick and dying. The fear of this pandemic is real and is not going away any time soon. Yet, people are fighting about MASKS: Do we need them? They don’t work! They are unhealthy. It’s against my constitutional right to wear one! Not many people are thinking about the fact that it may just protect their loved ones and neighbors! What about thinking of others?

Lets talk about racial diversity! There are so many different views on this topic. Why can’t the adults stop and think before passing judgment? The way adults act is being passed on to the children around them. We wonder why in 2020, we continue to have a division in terms of different races in America. Each race is fighting for their own rights and beliefs; in the process of this, there is a subtle act of “hierarchy” and entitlement. Instead of proving right from wrong, is it possible to accept each other and the differences we bring forth? It’s a great thing to be different- how boring would life be if we were all the same? Imagine what a person would learn from each other, if we allow ourselves the opportunity? Is it too difficult to accept differences?

Political issues need to be mentioned here! Look at the government. There is even fighting and entitlement in this entity. Democrat vs Republican. Right vs Wrong. The people in the USA look to the government for assistance, a voice and the law. How do we trust this entity when even their views are so different from each other?

I will not complete this BLOG without mentioning our police officers! Are people serious when they think the USA would be “better off without the Police”. People are fighting them, demeaning them, hitting them, shooting them. Imagine waking up each day, going to your job and wondering what will happen to you or your family because of the career path you chose!! They chose this path to serve and maintain safety! DO they all deserve to be treated so negatively?

Can you see the trend in what I have mentioned above?

The word ALL comes to mind. People are ALL or NOTHING! People are placing blame on “ALL” not on themselves. People are fighting each other, their neighbor, their family and friends. How do we stop this fighting when the leadership we currently have continue to show the same mentality? How do I continue to teach my daughter to like and trust others? Like each other for who they are? Do not judge all for some making poor judgement?

There is a lot that has been going on in the past 4 months. Look again at what I mentioned above! No wonder our brains are on fire! These are some serious events going on in the USA right now. They are not small topics, these are topics that spark emotion and conversation. Everyone has a view on each one of these topics, but we need to look at both sides of a story, not jump to a quick conclusion. The fact that we are entering a stage of BURNOUT, means there is a high probability we will see more aggression and negativity.

Let’s STOP and think of our children. If you want peace and happiness, ALL of us need to set a positive example for our children; the children in your home, next door, at your church, schools and down the street.

I don’t know about you, but I am in complete BURNOUT at the moment. I’m tired! Tired of listening to all the negativity; tired of watching the negativity; tired of trying to protect myself and my family; tired of always being on the defense; what am I allowed to say or do; how should I act?!

Let’s STOP and respect each other! Listen to someone else’s view. You may not agree, but why can’t you just STOP and listen? Just because another person may “think” different or “look” different than you, does that make it impossible to respect these differences?

Think about this for me! I want my child to grow up respecting everyone and in turn get the same respect! It saddens my heart that she is growing up in such a negative environment.

What are your thoughts on BURNOUT? How are you handling life’s current situation(s)? Comment below!

Contact Tina

Tina Butt, Health and Wellness Empowerment Coach

Founder, Qualified Wellness Solutions, LLC

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What an Empowerment Health and Wellness Coach Can Do For You!

Are you living up to your full potential in your life? Do you lack energy, confidence, willpower or inspiration? Do you know that you need to make some changes in your health?

People have dreams that we would like to see come to life. We have things in our life that we want to change or find a new way of doing them. We look for others for guidance.

We get busy or necessary change seems to be overwhelming and we don’t get around to making the change(s) to reach our dreams. We tell ourselves “I don’t have the time. I don’t have the money. I don’t have anyone to support me. I don’t know how to do it.” These are excuses. We all do it, including myself!

So how do we, as people, stop making the excuses to move forward with the changes we need in our lives to become healthier and happier? How can we live up to our full potential? If our support system is lacking, who can we get to back us up or help us out? We all can make the necessary changes in our lives to reach our dreams!

As an Empowerment Health and Wellness Coach, I believe in taking small steps. Completing things slowly while taking the time to learn about your current health struggles and how you can improve yourself by taking action steps. This means taking 1 day at a time. Life is like a puzzle: you can’t put all of the pieces into one spot, each piece has it’s place to complete the final design. Your life is your own , it is not to be modeled after someone else’s. What works for you may not work for your friend, neighbor or that “friend” you met on social media.

Taking small steps each day can be an easy way to change your routine to include healthier habits. Most people do not realize, your health struggles stem from your current routine and habits. It’s the change in your daily routine that can be the scariest. People are known to not accept change. Change will cause anxiety, stress and overwhelm which will make you run from doing the work that it takes to make the necessary change in your life to begin a healthy routine.

Re-training your brain to see things in a different way is key to making life long adjustments to your health!

An Empowerment Coach will be the person that holds you accountable, cheers you on, checks in on you, helps you to see that you have the ability to make things happen for yourself. I guide you to look inside yourself and see the possibilities that you have pushed aside making you feel like you “can’t do it”. With a Coach, you will learn to love yourself and put yourself in the front seat. You are worth so much more than you give yourself credit for; allow yourself to be happy, healthy and fulfilled.

Answer the following questions to see what your thoughts are about your current lifestyle. Be honest with yourself while answering them.

Answer yes/no/maybe: Yes= 2 point No=1 point Maybe=0 point

  1. My work and personal life are balanced
  2. I have plenty of time to do the things that I want
  3. I have healthy habits that support my needs
  4. I have a support system that will stand by me through any changes I make
  5. I am a self confident/positive person and I go after what I want
  6. I get 7-9 hours of sleep a day
  7. I eat a healthy balanced diet
  8. I exercise at least 30 min a day most days of the week
  9. I have plans for my future that are exciting to me
  10. I am committed to doing what I want to improve my life

Now add up your points!

0-10 points- You can definitely improve on certain areas of your life. You may lack confidence, willpower and/or a strong support system. An Empowerement Coach would benefit you to reach your wellness goals by helping you to see your full potential, encouraging you along your path to wellness, and supporting you on your health journey.

11-15 points- You feel pretty confident in your current life, however, you probably struggle with your current mindset in moving forward to reach your goals. You could use an Empowerment Coach to help guide you out of your current mindset into a positive mindset so you can reach your health goals.

16-20 points- You are so close to reaching your healthy goals! You have a vision and you have set your goals, you may even have a plan for achieving them. But you are just not achieving those healthy goals yet. Something is holding you back! An Empowerment Coach will work with you to help inspire you to achieve you goals by helping you to get inside yourself to see what is causing you get “Stuck”

I want you to use this guide so you can see what areas in your life you may be struggling in. There are times in all of our lives that we need to reach out to someone for help. Someone to teach us. Someone that will inspire us. Someone to support us. Someone to Empower us to move forward to reach the healthier version of ourselves.

Reach out to me for more information or if you need a little guidance in reaching your Health and Wellness Goals!

As always, keep your positive attitude as you never know what you can achieve today until you try!


Tina Butt, Empowerment Health and Wellness Coach

Qualified Wellness Solutions, LLC

The Rash That Wants To Be Seen: Psoriasis

There are so many autoimmune diseases out there. I have posted my thoughts on several over the past 6 months, one that I have not mentioned is Psoriasis. Its summer time and our skin is susceptible to many things. Rashes are among the annoying health conditions that appear on our bodies. Many diseases take affect on the inside of the body, NOT rashes, they make it easy for everyone to see and feel. They make themselves known!

You can get a rash from food, insect bites, reactions, infections or from an unknown cause.

Our immune system can be responsible for many of the rashes people get. When our immune system “fights itself” you can develop an Autoimmune response.

You may wonder what Psoriasis is…… an autoimmune disease causing the skin cells to grow very fast causing crusting, scaling, itching, redness over several areas of the body.

Starts between the ages of 15-35, however like many other immune diseases, it can occur at any age. No Psoriasis is not contagious or infectious.

There are many forms of Psoriasis and a specialist called a Dermatologist should be the person to help sort it out, make the diagnosis and treat the rash.

Psoriasis can develop into Psoriatic Arthritis, which can damage the joints if left untreated. This causes very painful joints, difficulty walking and exercising.

Because its an autoimmune disease it is thought that you will have this the rest of your life with triggers that caused it to develop in the first place and will also cause exacerbations or flare ups. Some of the common triggers are

  • Foods
  • Stress
  • Skin injury such as a bad sunburn
  • Infection or viruses
  • Cold weather
  • Smoking
  • Heavy alcohol use
  • Other autoimmune diseases
  • Genetics

Avoiding your triggers will decrease the amount of flares you have.

Seeing someone to help you work through the triggers will help you manage your symptoms and the number of areas of skin that are affected. Diet, or food choices can be a huge benefit of your treatment. You could have a food sensitivity and not know it. An anti-inflammatory diet has been shown to be very beneficial.

People who have psoriasis voice their concern with the look of the rash. “everyone can see it”, “it looks disgusting”, “I can’t sleep”, “It’s embarrassing”. It will affect a person’s self esteem which can lead to anxiety, depression, and social isolation.

Find a support group with others that have this autoimmune disease so you can gain insight and even treatment ideas, referrals for management of the symptoms or just have someone available that understands.

This skin rash is treatable. You need to have persistence and patience, with the right treatment plan and a great health team you can begin to work on this visible rash that can cause so much discomfort!

Do you or someone you know suffer with Psoriasis? I would love to hear what you do for treatment.


Tina Butt, Health and Wellness Coach and Healthcare Advocate

Qualified Wellness Solutions, LLC