Health and immune optimization, simplified

We’re in a period of unprecedented times, times when we have been isolated, cut off from what brings us joy, from human connection and connection with nature. We, by design are a social species. We’re not meant to “go it alone” all the time nor be cut off from experiencing human touch, connection, physical fitness, etc. Much of what the masses have been exposed to has a direct and/or indirect correlation with health degradation – spiritually, mentally, emotionally, physically, and energetically. So, what can we do about it?

  1. Decrease stress
    Stress is one of the, if not the, biggest factor in dis-ease. What are some of the states of dis-ease that stress can impact? Insomnia, anxiety, high blood pressure, diabetes, over or under eating, mental health, cancer, brain fog, increased susceptibility to infection, increased inflammation, heart dis-ease…

    What are your current sources of stress? One of the keys to reducing stress is to become clear about what is causing stress in the first place. Once the source of stress has been identified (which can be numerous, at times), the next step is choosing to take definitive action to reduce that stress. This can and often does differ for each person.

    What brings you peace? Calm? Relaxation? What, when experienced, invites you to let out a big sigh of relief? Some stress relievers may be yoga, meditation, tai-chi, qi-gong, spending time in nature, gardening, receiving a massage or energy work, sharing a deep conversation with a trusted friend, having sex with your partner, or receiving a really good hug. Once clear on what brings you relief, the next step is putting it into action – carving out time for you to take care of you. That is also where most people experience the biggest challenges – in following through and doing what is needed for stress relief and health optimization. And, that’s a much bigger topic for another day.
  2. Get a good night’s sleep
    Getting quality sleep allows the body and its immune system to regenerate. Have you noticed that when you are overtired and/or overworked that you are more susceptible to coping poorly to stressors in your life, more prone to injury, and more likely to feel ill? Sleep plays a highly important role in the body’s ability to restore and heal itself.

    What if you experience insomnia? I would invite you to consider what your evening practices are. Are they relaxing? Do you watch TV or are you on your computer or phone prior to bed? Are there certain foods that you eat that cause weird dreams or make it difficult to sleep (caffeine, garlic, alcohol, sugar, and spicy foods can be culprits)? Do you argue with your partner right before bed? Do you wear blue blockers? How’s the temperature in your bedroom? Is your bedroom a place of rest and calm that’s primarily used for sleep and being intimate? Or, is it also a place where you work, watch TV, etc? How’s your mind? Does your mind race at night?

    Some recommendations are to eliminate caffeine and stimulating food after 3 p.m. Make your room as calming as possible and reserve the bedroom for sleep and physical intimacy. Turn off electronic devices 1 hr before bed and/or turn the background light down and wear blue blockers so your system isn’t being activated by the light. Try to carve out time for potentially triggering conversations with your partner earlier in the day rather than just before bedtime so you both have time to work things out and wind down. If your mind races, trying putting your thoughts on paper, then stepping away from them – your thoughts and ideas will be there for you in the morning if you choose to revisit what you’ve written. Incorporate calming exercises/movement or meditation before bed to help you relax.
  3. Exercise
    Exercise will not only help reduce stress but can help boost your immune system and improve your overall health and wellness. Are you exercising? If not, what’s stopping you?

    One of my most frequently asked questions when it comes to movement or exercise is “what type of exercise should I do?” In my opinion, the exercise you choose to do should be the one you are going to stick with. If your favorite thing is lifting weights, lift. If it’s martial arts, study and practice martial arts. If it’s hiking, hike. If it’s turning up the tunes and dancing around the kitchen with a mop, turn up those tunes and dance. If the type of exercise you are doing is something you absolutely despise, you’re far less likely to stick with it. Set yourself up for success from the start.
  4. Eat healthy and nutritious food
    This topic, like many of the others, is worthy of a blog post and seminar on its own. So many of us eat the SAD – Standard American Diet – that’s filled with GMOs, processed and refined sugars and grains, preservatives…crap. It’s no wonder why so many feel like crap! We are what we eat and a lot of us like to eat, eat often, and/or emotionally eat.

    What is an example of healthy and nutritious food and how do we go about getting it? If you are a supermarket goer and tend to shop there over hitting up the local farmer’s market or eating wild foods, a key to avoiding crap is to shop the outer aisles. The outer aisles tend to have fresh fruit, vegetables, meat, fish – most of what is needed to eat healthy. I can hear people grumbling about price. A solution? Make more slow cooked meals, soups and stews. This is an invitation to get creative about what you put on the table and in your body. If you have a nice expensive sports car, are you going to put the cheapest gas at the pump in your car? Or, are you going to fill it up with premium fuel? If we want to function at our optimum and reach optimal levels of health, we need to feed ourselves food that is going to support that.
  5. Happiness
    While there are many additional things we can do to boost our health and immunity, I’d like to wrap up this blog by asking…

    Do you feel happy?

    If you’ve worked with me or have been following me for a while, you know I don’t believe in sugar coating anything. This is an invitation to be very authentic with yourself. Do you feel happy?

    Happiness, while an emotion and not a state of being (contrary to popular belief), is key to living a fulfilling, healthy life. Do you feel happy about your health? Do you enjoy the work you are doing? Are you happy with your level of physical fitness? How is your environment? Are you happy with where you are living? How are your relationships? Are they supportive and uplifting? Do they inspire you to be your best self? Do you have people in your life that you can rely on to be there for you? And…how is your relationship with yourself? Is it loving? Supportive? Kind?

Where do you find yourself struggling the most? How can I best support you to overcome perceive or actual roadblocks towards your improving your health and modulating your immune system? Drop a comment below or send me an email amanda(at)amandaleighpatti(dot)com. Whether it’s writing another blog, doing a FB or IG Live, offering a seminar, or 1:1 coaching, it’s likely I or another person in my network can help.

Much love,

Are you Falling off the Wagon?

It’s a couple of weeks into January – the biggest month for setting resolutions, and for many people, failing miserably at them.

I’m not a big fan of resolutions; however, I am a big fan of setting goals, exploring what I need to do to reach those goals, what is working, what isn’t, and tweaking my process along the way.

One of the biggest reasons why people fall of the wagon around this time is that they didn’t uncover their why.¬†Why do you want to do whatever it is that you are doing?

Why do you want to:

  • Lose weight
  • Decrease stress
  • Experience happiness
  • Start or end a relationship
  • Move beyond managing anxiety…

What is your why? Without the why, there often isn’t an emotional drive to reach our goals. There’s no reward that lights up our brain and sends a rush of feel-good hormones into our bodies. In order to reach a goal, and develop the stick-with-it-ness that’s often required to “get there,” emotional drive is a necessity.

Maybe your why is that you are experiencing tremendous stress. Your health is in the shitter. Your doctor has told you that you need to do something about this…NOW…your stress is impacting your relationship, your ability to perform on the job AND…

you don’t want to drop dead at that pick up basketball game you play once a month with your friends.

you want to be able to play with your kids.

you love your spouse/partner and want to see the relationship work.

Let’s not stop there though. One of my favorite questions to ask clients is “what else?“. Or, “tell me more about that.” Dig deeper.

What else about not wanting to experience a heart attack while playing basketball? What else? What else?

What else about wanting to play with your kids? Tell me more about that.

What else? Tell me more. Once we get to the why behind the why, we create space not just for motivation for when times get challenging (and they will), but also for a mindset shift to remove the blocks that hold us back from reaching our goals in the first place.

What resolution have you set for 2018?

What steps can you take today to shift the resolution into a goal?

What’s your why? What’s your why behind the why? Tell me so that I can support you in reaching your short and long-term goals.

Love, Amanda Leigh

The Silent Side of Success

We often see people’s successes celebrated and shouted from the rooftops. However, it’s not often that we see the silent side of success.

What is the silent side of success?

In my opinion, the silent side of success is the celebration of our “failures,” the learning opportunities that we experience along the way and the times that we trip over our own two feet and land, face first, in a fantastic display of a nose dive, right into a pile of steaming, stinking mud.

It’s also the choice and ability to rise, brush ourselves off, and move on. Hopefully having learned from the experience.

The Silent Side of Success – AKA my “failures”

In 2017,

  1. I failed at 10xing my income. I’m interested in exponential growth, as a person, as a high performer, as a single parent, and a socialpreneur.
  2. I failed to take the exponential action required to 10x my growth. Don’t get me wrong, I’ve taken plenty of action this year, stepped out of my comfort zone, grown in ways I couldn’t possibly imagine. However, I failed to take the degree of exponential action I needed to in order to massively grow.
  3. I failed to launch an online program.
  4. I failed to donate as much as I intended to this year.
  5. I failed to lose 20 pounds. Yes, I said it. Lose 20 pounds. Turns out my body needs more intense training than what I had been doing, which has been highly restorative and great for my nervous system, but not so good in the “keep the weight off” department.
  6. I failed to train every day.
  7. I failed to reach a level of climbing high enough to become lead belay certified and climb on the roof at Boston Rock Gym.
  8. I failed to write and finish a book.
  9. I failed at checking email and social media only 2x/day.
  10. I failed at keeping the “four white devils” out of my diet, especially gluten.

Rather than see failures as opportunities to shame and hate on ourselves, we have the opportunity to view failures as opportunities to celebrate that we chose to set a high bar for ourselves, that we chose to take a risk, leap, and try something new and/or challenging.

What have you failed at this year? Share in the comment section below! I will celebrate your failures with you.


Are you Honoring your Peak Productivity States?

A couple of weeks ago, at dinner, my 15 y0 son Wesley said, “I’m tired.” When I mentioned starting his homework earlier than usual so he could turn in early, he said no.


To honor his peak productivity state.

“Mom, I can’t focus well before 7 p.m. and it takes me longer to do my homework than if I wait until 7. At 7, I’m ready to do it. I can focus and get it done more easily.”

Are there certain times of the day when you a slump and find yourself reading the same material over and over again without retaining what you read?

Do you find yourself zoning out, unable to focus, or trying not to doze off at your desk?

To help move through the productivity slump, back into flow:

  • Get up and move your body a bit. Get some blood flowing.
  • Explore when you are most productive, turned on, plugged in, and ready to go.
  • Eliminate as many distractions as you can and focus on one thing and one thing only during that time — getting work done.

Are you Settling?

When we settle for anything in life, we send out a message to the Universe that we’re willing to accept less than what truly lights us up, fulfills us, and has us saying one heck of a juicy “heck yes!” to life.

This is a bit like walking throughout life wearing a chastity belt of your own making. Hello!

If you want to open the doors to receive, to really receive, stop saying “heck yes” to the “meh’s” in your life and save those turned on, lit up, “fuck yeses!” to what aligns with what you really want and with what truly fulfills and inspires you. When you begin to say “hell no” to the “meh’s” and wait for the “oh heck yes,” to come along, you open yourself to really receive.

With love, Amanda Leigh

Show Up

Do you want to develop more intimate relationships? Do you want to become a better coach? A more present partner? A better lover? An amazing parent?

Show up.

Show up fully. Authentically. Vulnerably. Be fully present in who you are and what you can give, from your heart, with no expectations, to this world.

Show up. Fiercely. As only you can.

Start by learning how to show up for yourself. How to love yourself. How to be courageously bold and authentic with yourself. How to allow yourself to soften and move into your vulnerable heart. How to love though your passion and purpose.

It all begins with your learning and choosing how to show up FOR YOU.

Living Life with Quality and Effortlessness

Radical Raw Authenticity Session 001
with Benny Fergusson, the “Movement Monk”

In this intimate interview with Movement Monk, Benny Fergusson, you will learn:

  • How Benny healed his spine naturally after being told surgery was his best option
  • Why tension can hide like a ninja in your body, and how to release it…before it leads to pain and injury
  • How the benefits of physical exercise and healthy nutrition are diminished if you don’t do this one thing ____ well
  • A fool-proof strategy Benny uses to cultivate happiness
  • How women can support awakening men
  • How men can step into their vulnerabilities and much more!