Have you ever set a nutrition goal—whether it’s gaining muscle, improving your energy, losing weight, or simply feeling better in your body—only to find yourself stuck in the same frustrating cycle?
Maybe you’ve felt overwhelmed by life's daily demands, struggled with consistency, or tried different diets. If this sounds familiar, you’re not alone.
But what if I told you that one simple habit could help you break free from that cycle and start seeing lasting, real results?

The Power of Eating Slowly

Yes, really. It sounds almost too simple, but eating slowly is one of the most effective (and underrated) ways to:
✅ Create a mindful eating experience that leads to healthier, more satisfying choices
✅ Enjoy your food more—flavors, textures, and all!
✅ Give your brain time to catch up with your stomach so you know when you're truly full
✅ Improve digestion and reduce bloating or discomfort
✅ Naturally reduce overeating without feeling deprived

What’s Been Holding You Back?

Think about your current eating habits.  Do you find yourself rushing through meals because you’re short on time?  Do you often eat on the go? While distracted by family chaos, screens, or work? 
Understanding what’s getting in your way is the first step toward lasting change.
That’s why I’m offering a rare coaching opportunity to help you identify the roadblocks that have been keeping you from reaching your nutrition goals—and, more importantly, how to overcome them.

How to Get Started

I have a limited coaching spot available, and I want to help YOU create real transformation in a way that feels sustainable and achievable—no fad diets, no strict rules, just simple strategies that work.

In this personalized coaching session, we’ll dive into:
✅ Your “why”—the real motivation behind your health goals
✅ The challenges that have held you back and how to overcome them
✅ The step-by-step strategy to make eating slowly a natural part of your life

Are you ready to finally see results in a way that feels effortless? Spots are limited, so don’t wait!

👉 Click here to apply for this coaching opportunity!

Let’s make this the year you take control of your health—one simple habit at a time.

As the days grow longer and flowers begin to bloom, many of us embrace the tradition of spring cleaning—decluttering our homes and making space for fresh energy. But have you ever thought about applying the same concept to your nutrition?
March is National Nutrition Month, making it the perfect time to clear out what no longer serves you, refresh your approach to food, and take a closer look at your eating habits. By making intentional, small changes, you can step into spring feeling energized, nourished, and ready to thrive.

Step 1: Declutter Your Kitchen
A healthy diet starts with a healthy environment. Take some time to go through your freezer, fridge, and pantry. Get rid of:
✅ Anything that doesn’t align with your health goals
✅ Expired items and mystery containers
✅ Processed foods loaded with artificial ingredients
✅ Sugary snacks that sabotage energy levels
Once you've cleared the clutter, restock with nutrient-dense foods: fresh fruits and vegetables, whole grains, lean proteins, and healthy fats. Keeping nutritious options on hand makes healthy choices effortless!

Step 2: Refresh Your Habits
Winter comfort foods and holiday indulgences may have left you in less-than-ideal eating patterns. Spring is a great time to:
💧 Hydrate! Swap sugary drinks for water infused with citrus, cucumber, or mint
🌿 Increase your intake of seasonal produce—think asparagus, berries, and leafy greens
🍽️ Practice mindful eating—listen to hunger cues, savor your food, and slow down
🥗 Simplify meals by focusing on unprocessed, whole ingredients

Step 3: Reset Your Mindset
Healthy eating isn’t about restriction; it’s about nourishment. Shift your focus to:
✨ Adding more nutrient-rich foods instead of cutting things out
✨ Eating for energy, longevity, and strength, not just appearance
✨ Finding balance—there’s room for indulgences when your foundation is strong

Step 4: Plan for Success
Set yourself up for a fresh, vibrant season by:
🍽️ Experimenting with colorful, flavorful, and new recipes to keep things exciting
📅 Meal planning to reduce impulsive eating and stress
🍱 Prepping nutritious snacks to avoid unhealthy temptations

Spring Into a Healthier You
Spring is all about renewal, and your nutrition deserves the same fresh start. By making small, sustainable changes, you can create habits that support your energy, health, and overall well-being—not just for a season, but for life.
Are you ready to spring clean your nutrition? Start small, stay consistent, and enjoy the journey to a healthier you! 🌸🥗💛

There's no better time than now to create space to fall back in love with yourself!  Start ANY Day!

Day 1: Write Yourself a Love LetterTake 10–15 minutes to write a letter to yourself as if you were your best friend. Highlight your strengths, achievements, and what makes you unique.
Day 2: Practice Positive AffirmationsLook in the mirror and say three positive affirmations about yourself. Repeat them throughout the day.
Day 3: Unfollow NegativityGo through your social media and unfollow or mute any accounts that make you feel inadequate. Follow inspiring and uplifting pages instead.
Day 4: Move Your Body with LoveEngage in physical activity that makes you feel good—dance, walk, stretch, or do a fun workout.
Day 5: Nourish YourselfCook or order a meal that is both delicious and nourishing. Eat it mindfully and appreciate your body for all it does.
Day 6: Set BoundariesSay “no” to something that drains you or doesn’t serve your well-being. Protect your time and energy.
Day 7: Self-Care IndulgenceDo something that makes you feel pampered—take a long bath, get a massage, or put on your favorite cozy outfit.
Day 8: Gratitude for YourselfWrite down five things you appreciate about yourself. They can be personality traits, skills, or things you’ve accomplished.
Day 9: Treat YourselfBuy yourself a small gift, whether it’s a book, flowers, or something that brings you joy.
Day 10: Do Something That Sparks JoyEngage in an activity that makes you happy—reading, painting, horseback riding, writing, or anything you love.
Day 11: Speak Kindly to YourselfPay attention to your inner dialogue. Whenever you catch yourself being self-critical, replace the thought with kindness.
Day 12: Digital DetoxTake a break from social media for a few hours or the whole day. Use the time to reconnect with yourself.
Day 13: Celebrate Your WinsWrite down three things you’ve accomplished recently—big or small. Celebrate your progress!
Day 14: Plan a Love Letter to Your Future SelfWrite a letter to yourself to read in six months, reminding yourself how far you’ve come and what you love about who you are.

Attached is a printable Self Love BINGO card for your 14 Days to Love Yourself Challenge!  It’s designed so you can complete activities in any order and mark them off as you go.  🎉 You can print it out and start marking off your self-love wins. 😊💕

It's incredible how time moves—another year has passed since I last reflected on my journey of self-love. As I sit down once again, I find myself in a place of even deeper appreciation and understanding for the evolution that self-love brings.
A year ago, I spoke about self-love as a daily practice, one that requires boundaries, patience, and the courage to let go of what no longer serves us. Today, I reaffirm that belief with even greater conviction. The past twelve months have reinforced the reality that self-love is not a destination but an ever-evolving process—one that demands continuous nurturing, especially through life’s inevitable challenges.
Embracing Change and Growth
Over the past year, I have been tested in ways I never anticipated. There have been moments where old wounds resurfaced, where self-doubt crept in, and where the temptation to seek external validation reappeared. But with each challenge came an opportunity—to honor my growth, to recommit to myself, and to reinforce my boundaries.
I’ve come to understand that self-love is not about perfection. It’s about grace. It’s about guiding ourselves back to alignment and recognizing when we fall into old patterns. It’s about celebrating ourselves when we rise and forgiving ourselves when we falter.
The Power of Boundaries and Self-Respect
One of the most powerful lessons I’ve learned this past year is that self-love means choosing yourself unapologetically. It means prioritizing emotional, mental, and physical well-being, even when others may not understand. It means recognizing that boundaries are not selfish; they are essential.
I’ve strengthened my ability to say “no” without guilt and to walk away from situations that compromise my peace. In doing so, I have made room for experiences that align with my highest self and relationships that uplift. Letting go of what does not serve me has allowed me to step further into the life I am meant to live.
Confidence and Self-Worth
If last year was about discovering self-confidence, this year was about embodying it. I have learned to trust myself more deeply—to embrace my unique path, to listen to my intuition, and to stand firm in my choices.
Gratitude has remained a cornerstone of my practice. By focusing on the abundance already present in my life, I have cultivated an even greater sense of fulfillment. I’ve learned that joy isn’t something to be chased—it’s something to be cultivated from within.
A Message to Those on Their Journey
To anyone still navigating the waters of self-love, I want to remind you: the journey is yours and yours alone. There is no right or wrong way to love yourself, no set path, and no timeline. Be kind, be patient, and be willing to evolve.
I hope you continue to build upon the foundation you set. Know that self-love is an ongoing commitment, one that requires intention every single day.
As we enter another National Heart Month, let’s remember that our hearts deserve the same care, compassion, and love that we so freely give to others. May this next year bring even more growth, self-discovery, and unwavering self-love.
With gratitude and love,
​Ajia

February isn’t just about chocolates, roses, and Valentine’s Day—it’s also American Heart Month, a time to focus on your cardiovascular health and the emotional wellbeing that helps your heart thrive. Your heart is at the center of your emotional and physical life, and nurturing it can lead to a happier, healthier you. This month, we’re diving into ways to care for your heart, both emotionally and physically, so you can feel your best from the inside out.
The Emotional Side of Heart Health
Your heart isn’t just a physical organ—it’s also deeply connected to your emotions. Anxiety, loneliness, and stress,  can take a toll on your cardiovascular health, so prioritizing emotional wellness is just as important. Here are some ways to nurture your emotional heart:

1. Laugh More: Laughter truly is medicine for the soul. Read a humorous book, spend time with people who make you laugh or watch a funny movie.
2. Manage Stress: Incorporate stress-reducing practices into your routine, such as deep breathing exercises,  meditation, or yoga. Even five minutes a day can make a difference.
3. Practice Gratitude: Taking a few moments each day to reflect on what you’re thankful for can boost feelings of happiness and reduce stress.
4. Seek Support When Needed: Don’t hesitate to reach out for help if you’re feeling overwhelmed. Talking to a counselor, therapist, or trusted friend can ease emotional burdens.
5. Stay Connected: Build and maintain strong relationships. Whether it’s a phone call to a loved one or meeting a friend for coffee, human connection is vital for emotional wellbeing.

The Physical Side of Heart Health
Your heart works tirelessly to keep you alive, beating around 100,000 times a day to pump blood throughout your body. Taking care of it is essential, and the good news is that consistent, small changes can make a big difference. Here are some tips to boost your physical heart health:

1. Eat Heart-Healthy Foods: Focus on a diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats like those found in nuts, seeds, and fish. Reduce salt, sugar, and saturated fats to keep your cholesterol and blood pressure in check.
2. Get Moving: Aim for at least 150 minutes of moderate-intensity exercise each week. Activities like walking, dancing, cycling, or swimming can improve circulation and strengthen your heart.
3. Know Your Numbers: Schedule regular check-ups to monitor your blood pressure, blood sugar levels, and cholesterol. Early detection of potential issues can save lives.
4. Prioritize Sleep: Getting 7-9 hours of quality sleep each night supports heart health by lowering stress levels, regulating blood pressure, and reducing the risk of heart disease.
5. Quit Smoking: If you’re a smoker, quitting is one of the best things you can do for your heart. It’s never too late to see benefits from kicking the habit.

A Heartfelt Commitment
This American Heart Month, commit to showing your heart some extra love. Whether it’s reconnecting with a loved one, taking a walk, or trying a new healthy recipe, every small step adds up to a healthier,  stronger, heart. Remember, your emotional and physical health go hand in hand, so take time to care for both.
Let’s make February a month of transformation, where we celebrate progress, and prioritize self-care, and inspire those around us to do the same.
Here’s to a happy, healthy heart—this month and always!

The beginning of a new year is like opening a blank book filled with endless possibilities. It's a chance to reflect, reinvigorate, and reset your body, mind, and spirit. As January unfolds, here are some inspiring tips to help you step confidently into the year ahead.

1. Create a Wellness Ritual
Your mental and physical health are the foundation for everything else. Make wellness a priority by building a ritual that nurtures you daily.

• Begin your day with 5-10 minutes of meditation or mindfulness.
• Incorporate movement that you enjoy, whether it’s walking, running, yoga, etc.
• Nourish your body by staying hydrated and with wholesome foods.

2. Embrace Progress Over Perfection
It’s tempting to aim for an ideal version of yourself, but perfectionism can be paralyzing. Instead, celebrate small wins and recognize that progress is what truly matters. Remember: forward is forward, no matter the pace.

• Break big goals into actionable, smaller steps.
• Celebrate achievements, no matter how small.

3. Declutter Your Space and Mind
A clear space often leads to a clearer mind.  Maybe this is why I obsessively clean.. Use January as a time to tidy up your home and organize your thoughts.

• Declutter one area of your home each week.
• Journal daily to cultivate focus and release lingering thoughts.

4. Give Yourself Grace

GIVE YOURSELF GRACE

GIVE YOURSELF GRACE

How many of you hear that from me on a regular basis?  Above all, remember to be kind to yourself. Life’s transitions can be overwhelming, and it’s okay to take things one step at a time. Celebrate who you are and honor the journey you’re on.

• Embrace self-compassion by replacing self-criticism with encouragement.
• End each day by noting one thing you’re grateful for.

5. Invest in Growth
Commit to learning and personal development. Whether it’s attending workshops, picking up a new skill, or reading inspiring books, January is a great time to expand your horizons.

• Choose a book that challenges or excites you.
• Set aside time to explore a passion project or take a class.

6. Prioritize Connection
Relationships are a cornerstone of happiness. Strengthen bonds with loved ones and seek out communities that inspire and uplift you.

• Schedule coffee chats or phone calls with friends.
• Join groups or workshops that align with your interests.

7. Set Meaningful Intentions
Instead of focusing solely on resolutions, consider setting intentions that align with your passions and values. Intentions are less about rigid goals and more about how you want to feel and live. Ask yourself, What kind of energy do I want to bring into this year?

• Write down 2-3 intentions and keep them visible.
• Reflect on these intentions weekly to stay connected to them,

This January, focus on what brings you joy and lights you up. Let go of the pressure to get everything "right" and instead, lean into connection, growth, and possibility. The year ahead is full of potential – and it’s all yours to create.

Here’s to an inspiring start to 2025!

Want more inspiration?  I'm happy to help - I'm just a click away!

It's Spooky Season Everyone! 

As we dive into the season of ghosts, goblins, and things that go bump in the night, I wanted to talk about something truly spine-chilling—but not in the way you might think. This isn’t about the creepy clowns or haunted houses; this is about the scariest Halloween costume of all: the chiropractor, massage therapist, or physical therapist who refuses to network and believes they can do it all for you.  BIG YIKES.  
It may not sound like a traditional Halloween fright, but for anyone on a journey to better health and wellness, this mindset is downright terrifying!

The Real Horror Story: The Practitioner Who Goes It Alone
Imagine this: you need a healthcare provider to guide you through your fitness or healing journey. You find a skilled chiropractor or massage therapist who seems to have all the answers—except they’ve got one frightening flaw. They don’t believe in collaboration. They’re convinced they can take care of everything by themselves, without considering the benefits of a multi-faceted approach or reaching out to other professionals.

The problem isn’t in their intentions—they want to help, of course—but in their limited approach. By thinking they can do it all alone, they risk missing out on techniques from other disciplines that could make a real difference in your progress and valuable insights. You deserve a team effort when it comes to your health, not a solo act!

Why Networking Is the Real Magic Potion for Your Health
​The truth is, that no one practitioner has all the answers. The best results come when different experts work together to bring their unique skills to the table. Imagine the magic that happens when a chiropractor collaborates with a massage therapist or when a physical therapist joins forces with a nutritionist or fitness coach. It’s like crafting a perfect potion that addresses all your needs, helping you reach your goals faster and more effectively.

When professionals come together to share knowledge, you benefit from a comprehensive approach that considers every aspect of your health. Whether you’re managing pain, recovering from an injury, or striving to improve your overall fitness, the best outcomes come from a team that’s willing to learn from and support each other.

The Danger of "I Can Do It All" Thinking
The idea that one person can do it all is not just unrealistic; it’s a disservice to you, the client. Healthcare and wellness are complex fields, and they require a mix of expertise to truly make a difference in your life. When a practitioner tries to tackle everything on their own, they run the risk of missing out on critical information that could elevate your care.

I believe you deserve better than that. You deserve a team that’s always seeking out the best possible strategies to support your health journey, constantly learning, and open to collaboration. You should never have to settle for a provider who’s too afraid or too proud to seek help from others.

This Halloween, Let’s Celebrate Collaboration
As your coach, I’ve always believed in the power of a team approach when it comes to your well-being. That’s why I surround myself with a network of professionals who bring their perspectives and talents to the table. Whether it’s a chiropractor who understands your spine like no one else, a massage therapist who works wonders on those tight muscles, or a physical therapist who knows how to diagnose that nagging imbalance, together we create a web of support that’s all about YOU.

So, this Halloween, let’s avoid the truly frightening mindset of trying to do it all alone. Instead, let’s celebrate the magic that happens when experts come together, each adding their special ingredient to your personalized care plan.

My Rochester Area Go To List:

Chiropractor
Nicholas Prosser
Proactive Chiropractic6605 Pittsford-Palmrya Road #E9
Fairport, NY 14450
585-223-1580
Visit our website!

Massage Therapist
Michelle Mottshaw
Offering Limited IN Home Massages
Please Email M[email protected]

Physical Therapist 
MVPT 
Brett Stokoe PT, DPT
MVPT Fairport Clinic Manager
1350 Turk Hill Rd, Room 210
Fairport, NY 14450
P: 585-364-0136
F: 585-377-0134

Looking for a different area?  Please DM Me and I'd MORE Than happy to make a connection. 

​Happy Halloween, and remember—the real treat is knowing that you have a whole team on your side, working together to help you feel your best! 

Yours In Health, 
​Ajia Clancy ACE HC & PT

I can't stop laughing at my chosen photo for this blog.  

This is a long time running inside joke between a long-time client, and now friend, of mine.  During our 1ST Yearish together we started discussing Halloween Trick Or Treat Alternatives.. I have ZERO Children in my neighborhood, and he gets busloads.  He buys FULL Size candy bars!  Somehow this turned into if I had trick or treaters I would probably give them Mini salads...While I absolutely still don't have trick or treaters, IF I did, here are some creative and healthy alternatives for Halloween trick-or-treaters that are sure to bring smiles to the little ghosts, superheroes and witches, at your door.  (It's me, I'm witches..)

Books - For a truly unique treat, hand out books or comic strips. You can often find mini Halloween-themed storybooks in bulk, perfect for encouraging reading in a fun, seasonal way.

Bubbles - Who doesn’t love bubbles? Small bottles of bubble solution are perfect for handing out and can provide endless entertainment for kids of all ages.

Craft Kits - Halloween-themed craft kits are a unique treat idea that kids can enjoy long after Halloween night. From creating paper pumpkins to decorating foam ghosts, these kits provide an interactive experience that candy simply can’t match.

Coloring Books / Crayon Packs - Crayons or Halloween-themed coloring books are perfect for inspiring creativity. These treats can provide hours of entertainment and are a great way for kids to continue the Halloween fun long after the night is over.

Glow Brackelts/Sticks - Kids love anything that glows in the dark, and glow bracelets or sticks or are always a hit! They’re fun, perfect and safe for keeping little ones visible while they’re out trick-or-treating.  

Mini Toys and Trinkets - Small toys can be a great alternative to sweets. Consider items like:

• Bouncy balls
• Finger puppets
• Halloween-themed erasers or pencils
• Mini slinkies
• Spider rings

These trinkets often bring plenty of joy without the sugar rush and are often inexpensive - Think DOLLAR STORE.

Stickers and Temporary Tattoos - Halloween-themed stickers or temporary tattoos are a big win for kids of all ages. You can find a wide variety of designs featuring ghosts, pumpkins, and various spooky characters. Plus, they add an element of creative play and last longer than candy!

Vampire Teeth/Masks Plastic masquerade masks and vampire teeth are fun, reusable items that fit perfectly into the Halloween theme. Kids love wearing them, and they’re great for dress-up play even after Halloween.

Why Non-Candy Treats Are a Great Idea

• Encourages Activity and Creativity: Crafts, and toys encourage kids to be active and creative, keeping the Halloween spirit alive long after the night ends.
• Inclusive for All Kids: Many children have dietary restrictions, food allergies, or health conditions that prevent them from enjoying traditional candy. Non-food items make Halloween fun and more inclusive for everyone.
• Limits Sugar Overload: Offering alternatives helps balance out the mountains of candy that kids often accumulate, reducing the risk of sugar crashes and tummy aches.

This Halloween, let’s think outside the candy wrapper and give kids something that brings smiles long after the sweets are gone!

When I had to schedule my 1ST Mammogram I immediately started to feel anxious. 

I AM THE Queen Of Anxiety.  

I started asking various 40+ girl friends and they each explained their different experiences and made me more confident about what I was walking into, (literally.) 

GrateFULL For my tribe.. but it made me wonder about those that may not have someone to ask. 

I figured I'd share my first experience because I believe that understanding the process can help ease those nerves!

Here’s what you can expect, step by step:

1. Before Your Appointment: Preparation
   • Scheduling: Mammograms are usually recommended starting at age 40, or earlier if you have risk factors. Schedule your mammogram when your breasts are least likely to be tender (typically the week after your period).
   • Avoid Deodorant, Lotion, and Perfume: These can interfere with the images, so it's best to skip them on the day of your mammogram.
   • Wear Comfortable Clothing: You’ll be asked to undress from the waist up, so a top and bottoms (rather than a dress) make it easier to change.
2. Arrival at the Clinic: Check-In and Preparation
   • Check-In: When you arrive at the imaging center, you’ll check in and may be asked to fill out a brief medical history form.
   • Changing: You’ll be taken to a private area where you’ll be given a gown to change into. You’ll only need to undress from the waist up.  The gowns are your typical hospital gown and no snap chat filter will make you look better in them so leave your phone and all of your personal belongings in the locker.  
3. During the Mammogram: The Procedure
   • Positioning:  You will literally walk into, or rather up to, a machine.  The technologist will position your breast on a flat plate, and another plate will gently but firmly press down to flatten the breast tissue. This can feel uncomfortable, but it's necessary to get clear images.  It honestly wasn't horrible.  
   • Taking the X-Rays: You’ll need to stay still for a few seconds while the technologist takes the X-rays. Each breast will be imaged from different angles (usually 2 images per breast).
   • Discomfort: The pressure might feel a bit uncomfortable, but it only lasts a few seconds. Let the technologist know if the pain is too intense.
4. After the Mammogram: What Happens Next
   • You’re Done! The procedure only takes about 20 minutes from start to finish.
   • Results: Depending on the clinic, you might get your results the same day or in a few days. If anything unusual is found, you may be called back for additional images or tests.

I think an important thing to mention here.. while I didn't get called back, many of my girlfriends did.  Turns out you can have dense breast tissue.  If this is the case sometimes additional imaging in is done.  Once you know if you have dense breast tissue or not,  you'll know what kind of mammogram to schedule for the following year.    

1. Follow-Up: Routine and Self-Care
   • Expect Some Soreness: It’s normal to feel a bit tender afterward, but this should subside in a day or two.  I personally did not feel ANY tenderness.  
   • Stay Vigilant: Regular mammograms are important, but continue to do monthly self-breast exams and attend follow-up appointments as recommended by your healthcare provider.

Your first mammogram can feel like a big step, but it’s an important one for your health.  To reward myself for being an adult I treated myself to a couple of new bras.  Pink.  Of course.

If you're nervous about scheduling or have questions I'm MORE Than happy to chat privately with you - just DM Me!