Samantha Hanson, LPC, ATR, Clini-Coach®

Category Health & Fitness

What snack would you eat right now?

🍿Popcorn of course!!!🍿

If I had to choose a snack right now, it would definitely be popcorn. It’s one of my all-time favorite treats—simple, delicious, and easy to customize. I use an air popper for that light and fluffy texture and melt a combination of butter and coconut oil for the perfect drizzle. Depending on my mood, I’ll add cheddar or kettle corn seasoning for a bit of salty or sweet flair.

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Popcorn is such a versatile snack. It feels like a guilty pleasure but has a healthy edge. With the right toppings, it’s a balanced treat—a mix of healthy fats, protein, and fun. Some days, I’ll toss in trail mix, Chex mix, raisins, or whatever nuts I have on hand to make it heartier. It’s a snack that hits all the right notes.

Beyond the taste, popcorn brings a wave of nostalgia. Growing up, it was a family staple for movie nights or watching a big game. We’d pair it with classic taco dip or even shrimp for occasions like the Super Bowl or holidays. Now, as an adult, popcorn feels like a way to honor my inner child. When life gets hectic, making a bowl of popcorn is an easy, comforting ritual that reminds me to slow down and savor the moment.

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I’m still experimenting with perfecting my popcorn game. My mom makes incredible stove top popcorn, but I haven’t quite mastered her technique. I’ve tried silicone microwave popcorn makers, but my air popper remains my favorite. I love flipping the popcorn in a big bowl to coat it evenly with butter and seasoning- it feels fancy!

What about you? What’s your go-to snack, and what memories does it bring back? Do you have a favorite way to make popcorn or a special topping combination? Let’s swap ideas—because snacks are always better when shared!😊

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2025 Bingo Card!
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It’s that time of the year again! Many will be planning or have planned ways they want to improve their year going forward, the hardest part can be sticking with those plans. Making goals fun is how I like to stick to those and see what I have accomplished at the end. I saw on TikTok a great idea to create your own Bingo card. You could create your own on your phone, computer or hand draw it! But most importantly, keep it in a place you will see it regularly. I plan to draw mine out and put it on my fridge so I will see it and keep it in the forefront of my mind throughout the year.

Creating a bingo card for New Year’s resolutions is a fun and engaging way to stay motivated throughout the year! Each square can represent a resolution or goal, ranging from personal development to adventurous challenges. It’s a great idea in order to make your goals easy and fun to achieve, then at the end of the year see if you hit Bingo!! It can be specific or general or just ideas on how to de-stress or change habits. Here’s a sample layout:

New Year’s Resolutions Bingo Card

(5×5 grid)

BINGO
Drink more waterRead 10 booksTry a new hobbyVolunteer locallyMeditate weekly
Exercise 3x/weekSave $500Organize your closetExplore a new cityGo camping
Meal prep weeklyTake a social media breakFREE SPACEJoin a local activityTry a new recipe
Learn a new skillHike the Ice Age TrailPaint my bedroomPay off a debtWatch a documentary
Take a daily walkPractice a musical instrumentLimit screen timeDeclutter your closetCompliment someone
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Fall Fitness: Outdoor Activities to Stay Active as the Weather Cools
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As the summer heat fades and cooler, crisper air sets in, fall becomes an ideal time to refresh your fitness routine. Whether you’re an avid exerciser or just getting started, autumn offers plenty of opportunities to stay active outdoors while enjoying the beauty of the changing season. From hiking to outdoor yoga, the fall months provide a perfect backdrop for fitness activities that are both invigorating and enjoyable. Here are some ideas for staying active this fall while taking advantage of the weather and seasonal scenery.

1. Hiking and Nature Walks

Fall is the perfect time to hit the trails and enjoy the vibrant autumn foliage. Whether you’re exploring local parks, nature reserves, or mountain trails, hiking is a fantastic full-body workout that allows you to connect with nature while improving cardiovascular health.

  • Health Benefits: Hiking improves endurance, strengthens muscles, and promotes cardiovascular health. The varied terrain also engages your core and leg muscles, giving you a more comprehensive workout than walking on flat surfaces.
  • Tip: Dress in layers, as fall temperatures can change quickly. Make sure to bring a water bottle and choose footwear with good grip for potentially damp or slippery paths.

If you prefer a more relaxed pace, nature walks are an excellent way to stay active while taking in the sights and sounds of fall. They’re a great alternative to intense hikes, especially for beginners or families.

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2. Running in the Crisp Autumn Air

Running during the fall is often more enjoyable than during the summer, thanks to cooler temperatures and scenic routes filled with changing leaves. Whether you’re a seasoned runner or just starting out, fall offers the perfect environment for outdoor running.

  • Health Benefits: Running improves cardiovascular health, burns calories, and strengthens your lower body. Running outdoors also boosts your mental health by reducing stress and increasing your exposure to fresh air and natural surroundings.
  • Tip: Use fall as an opportunity to sign up for a local 5K or charity run. Many communities host autumn-themed races, such as “Turkey Trots,” which can keep you motivated and add a sense of accomplishment to your routine.
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3. Outdoor Yoga and Stretching

Take your yoga practice outdoors this fall to embrace the peaceful, serene surroundings of nature. Practicing yoga in a park, your backyard, or even on a quiet trail allows you to feel more connected to the environment while benefiting from the calming effects of mindful movement.

  • Health Benefits: Yoga improves flexibility, balance, and core strength while reducing stress and promoting mental clarity. Stretching in the cooler air can help prevent injuries and increase circulation, making it an excellent activity before or after a more intense workout.
  • Tip: Bring a thicker yoga mat to stay warm on cooler surfaces. Fall is also a great time to practice grounding poses, such as Tree Pose or Warrior II, which encourage stability and balance, mirroring the changes in nature.
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4. Cycling and Mountain Biking

Cycling is a low-impact exercise that allows you to cover more distance while enjoying the fall scenery. Whether you prefer road biking or mountain biking, fall provides a refreshing change from summer’s heat, with cooler weather making longer rides more comfortable.

  • Health Benefits: Cycling builds leg strength, enhances cardiovascular endurance, and improves joint mobility. Mountain biking also engages your core and upper body as you navigate challenging terrain, making it a full-body workout.
  • Tip: Invest in gloves, as fall weather can make your hands cold during longer rides. Always wear a helmet and follow proper safety guidelines, especially if you’re biking in areas with fallen leaves or wet paths.
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5. Group Sports and Outdoor Games

Fall is a great time to gather friends and family for outdoor sports and games. Whether it’s a casual game of soccer, flag football, or even Frisbee in the park, playing group sports is a fun way to stay active and enjoy the crisp air.

  • Health Benefits: Group sports help improve coordination, build strength, and enhance cardiovascular fitness. They also offer the added benefits of social interaction, teamwork, and mental well-being through fun and friendly competition.
  • Tip: Take advantage of community sports leagues that often start up in the fall. These leagues can include everything from softball to touch football and are a great way to stay active while making new connections.
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6. Fall-Themed Outdoor Boot Camps

Many fitness instructors offer seasonal outdoor boot camps, incorporating fun, fall-themed workouts in parks or open spaces. These high-intensity interval training (HIIT) sessions usually involve a mix of cardio, strength training, and bodyweight exercises, all while surrounded by the beauty of fall.

  • Health Benefits: Boot camp workouts are designed to improve cardiovascular fitness, burn calories, and build muscle strength. The variety of exercises also prevents boredom and challenges different muscle groups.
  • Tip: Wear breathable layers, as you’ll likely warm up quickly during intense exercises. Bring a water bottle and a towel, as outdoor boot camps can get sweaty even in cooler weather.
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7. Kayaking or Paddleboarding in Cooler Waters

Fall can also be an ideal time to hit the water for activities like kayaking, canoeing, or paddleboarding. The calm waters and cooler temperatures make for a serene and peaceful workout while allowing you to take in the stunning fall scenery from a different perspective.

  • Health Benefits: Kayaking and paddleboarding engage your core, shoulders, arms, and back, making them great upper-body workouts. These activities also promote balance and coordination while providing a low-impact, relaxing way to stay active.
  • Tip Wear moisture-wicking clothing and a lightweight jacket, as the water can be cooler during fall. Always follow safety guidelines, including wearing a life jacket, especially in unpredictable fall weather.
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8. Gardening and Yard Work
Though many associate gardening with spring and summer, fall is also a great time for outdoor yard work. Raking leaves, planting fall flowers, or preparing your garden for winter are excellent ways to stay active while being productive outdoors.

  • Health Benefits: Gardening and yard work burn calories, build strength, and improve flexibility, all while providing the added mental benefits of spending time in nature.
  • Tip: Incorporate squats and lunges as you pick up leaves or plant bulbs to make the most of your movements. Stretch before and after to prevent stiffness, as cooler weather can make muscles tighter.
girl raking autumn leaves with toy rakes and wheelbarrow
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9. Outdoor Circuit Training
Create your own outdoor workout circuit using the natural elements around you. Parks, playgrounds, and even your own backyard can serve as settings for exercises like step-ups, push-ups, jumping jacks, and lunges.

  • Health Benefits: Circuit training is a full-body workout that improves cardiovascular health, burns calories, and builds muscle strength. The variety of exercises in a circuit helps target different muscle groups while keeping your heart rate elevated.
  • Tip: Use park benches, tree stumps, or playground equipment for exercises like tricep dips, incline push-ups, or step-ups. Bring along a resistance band or lightweight dumbbells to increase the challenge.

    Final Thoughts: Make the Most of Fall Fitness
    Fall offers a unique opportunity to refresh your fitness routine, thanks to the cooler temperatures, stunning scenery, and abundance of outdoor activities. Whether you’re taking a peaceful hike through the woods, enjoying a brisk run in the crisp air, or practicing yoga amidst the changing leaves, fall fitness can be both invigorating and calming. With the right layers, a few adjustments to your routine, and a focus on seasonal activities, you can stay active and energized throughout the season.
    Staying fit in the fall isn’t just about physical health; it’s also about boosting mental well-being by enjoying the beauty of nature and embracing the changes the season brings. Take advantage of this time to explore new activities, enjoy the outdoors, and set yourself up for a healthy, happy season ahead.

life is now neon signage
Beyond Therapy: Unlocking Your Potential with Coaching Services

Some of you may have noticed, the website has changed and have seen the announcement on social media that Samantha now offers coaching and consulting services alongside therapy! If you are new here, welcome! Samantha is working to be more proactive with posting about her services to better service existing and potential clients as well as general public who comes across her page looking to read something interesting.

Samantha has provided mental health therapy for several years to varying ages from children to adults, ranging from general anxiety to significant trauma. Samantha has decided to offer coaching services as a way to help others who may not have a clinical need but could still benefit from having an individual to work with in meeting their goals. While this means Samantha will designate hours toward coaching clients and lower the amount available for future therapy clients, she has decided that this is the best long-term goal, to avoid personal burnout.

Samantha is also partnering with outside organizations such as Oneida Nation Art Community to provide open studio groups during conferences and helping out with local behavioral health facilities to share what art therapy is and how it can be beneficial alongside other treatments. If you or your organization would be interested in hearing more regarding hosting groups and or formal lunch and learns, feel free to reach out.

So, let’s talk Coaching – What is it?

First, the idea of seeking help for personal growth with a focus on the transformative power of coaching services! Coaching is a proactive and goal-oriented type of assistance. There are clear objectives, a structured framework for progress. This dynamic interaction distinguishes coaching from the more introspective nature of therapy. Coaching has realistic tangible, and measurable objectives, creating a roadmap for personal and professional development. This goal-oriented focus fosters a sense of purpose and direction in the client’s journey. Coaches empower clients to take actionable steps, fostering a sense of self-efficacy and personal responsibility.

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Some examples of coaching goals include:

Career Development:

  • Goal: Secure a Leadership Position in the Next 12 Months
    • Action Steps: Develop leadership skills, enhance decision-making abilities, and create a strategic career plan.
  • Goal: Transition to a New Career Field
    • Action Steps: Identify transferable skills, explore relevant education or training, and create a job search strategy.

Health and Fitness:

  • Goal: Achieve and Maintain a Healthy Weight
    • Action Steps: Create a sustainable nutrition plan, establish a regular exercise routine, and track progress.
  • Goal: Reduce Stress and Improve Mental Well-being
    • Action Steps: Incorporate mindfulness practices, establish healthy coping mechanisms, and identify sources of stress.

Academic and Learning Goals:

  • Goal: Complete a Professional Certification Program
    • Action Steps: Research suitable programs, create a study plan, and allocate dedicated time for coursework.
  • Goal: Improve Time Management for Academic Success
    • Action Steps: Create a study schedule, prioritize tasks, and develop effective time-management habits.

While therapy often explores past experiences and emotions to promote healing, coaching is primarily future oriented. It concentrates on setting and achieving specific goals, developing skills, and enhancing performance. While therapy is more about resolving emotional issues, coaching is about unlocking potential and optimizing performance.

The coach-client relationship is collaborative, with the coach acting as a facilitator for the client’s growth. Coaches use powerful questioning, active listening, and feedback to help clients gain clarity, set goals, and take actionable steps toward their objectives. This partnership is built on trust and a shared commitment to the client’s success.

Therapy has Emphasis on Emotional Processing, Past Experiences and Clients are accountable for working on self-awareness, implementing coping strategies, and participating in therapeutic exercises to promote psychological well-being.

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Coaching has concrete actionable plans, external accountability partners are encouraged, measurable benchmarks and milestones with clients, milestone check-ins to make sure client is on track with their tangible goals, intentional choices without being in a situation where the past is preventing them from moving forward.

Finding the right coach is a crucial step in the personal development journey!

As when choosing a therapist, it is recommended you request a consult or discovery call to make sure you both align with your needs and goals. Here are different topics to keep in mind when choosing a coach and or coaching program:

  • Have clear goals in mind
  • Research Coach Specializations
  • Consider Coaching Styles
  • Review Credentials and Experience
  • Seek Personal Compatibility
  • Check for Alignment of Values
  • Ask About Coaching Approach and Techniques
  • Discuss Accountability Structures
  • Explore Flexibility and Accessibility
  • Review Cost and Investment
  • Ask for References or Testimonials

Remember! Finding the right coach is a personalized process.

It’s okay to take the time needed to make an informed decision. Whether it is Therapy or Coaching, the goal is to establish a professional relationship that empowers you to achieve your personal and professional needs.

This is enough for now, but feel free to check back in for more on my “what is coaching?” series!

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Importance of water

Did you know……

By the time you notice headaches your body is already in beginning stages of dehydration? Not drinking enough water can cause headaches, stomach cramps, muscle cramps, dizziness, and so many other things. Your body is made up majority of water and you use a lot of during the day just by sweating, urinating, breathing, and talking. For many adults it’s good to drink 8 -8oz cups or 64 ounces of water throughout the day. If one is active more water is good. Sipping throughout the day or minimum cup of water when waking, eating and sleeping is better than none at all.

The biggest thing many clients complain about are headaches and difficulty sleeping. The biggest factor in common is not drinking water. If you experience headaches and don’t have any known medical condition, try Incorporating a few cups of water throughout your day and see if that makes a difference.

I upgraded my bottle to 64 oz today! Start small and build up, help your body adjust slowly if not drinking much at all.
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Habits! Choices! They are everywhere!

How many choices do you make in a day? Hundreds probably if you really think about it. Each of those choices will take you in a direction which will influence how the rest of your day goes. This can influence your emotions, behaviors, thoughts, about all future choices and the people you come in contact with and their emotions behaviors and thoughts – and the list goes on! (Who would have thought a choice could have such an impact??- like glitter… the love spreads and never ends).

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So, choices, habits- what are some choices that you do every day in certain routines that then influence the rest of the day? How does your morning look, or the beginning of your workday, or evening, nighttime? Mine has been a hot mess honestly. Trouble sleeping, trouble waking, rushed a lot, disorganized house, poor diet, the list goes on.

Lately however, I’m changing my habits. I started the nutrition program, (I attempted the gym and other movement strategies, but no time or energy led to stopping) and low and behold the nutrition changes have made all the difference. I have a schedule and as long as I follow the food schedule I notice more energy, no bloating, can be more productive, and I can do things outside of work including changing my habits to make my days easier.

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I’m sleeping better at night, I’m getting paperwork done easier, posting more on social media personally and professionally, reconnecting with people and making new friends (OMG people!!). And I even started a private FB group for my “peace in color” followers! It’s private so we can have discussions and share more than my regular page, or this website allows. I also have shared my new “Walk and Talk Fox cities Meetup Group on Meetup https://meetu.ps/c/51FZT/l3LGs/a to encourage walking, socializing, and making friends!

Food for thought- What habits or choices do you make that could use a change to influence your life in some other way?

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New me 2023, hey… it rhymes

Evening everyone! We are officially into 2023.  Have you created any new year’s resolutions? Or maybe general plans of what you want to do differently this year as opposed to last year? Some people want to try new things in general and set goals of one new thing a month/a week/a day pending their work/life balance schedule.

For me, last year was all about trying to become healthier. In December 2021 I tried on a pair of jeans and realized they didn’t fit! My yoga pants had deceived me into stretching with me and helping me believe I hadn’t gained much weight.   So, I was determined to fit back into my old clothes, I tried different stepping challenges, made it to my chiropractor regularly, and started a new nutrition program. I’m quite pleased with the latest results, and it’s re-sparking my interest to take a class on nutrition or functional medicine!

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My growth over these last few months alone has felt amazing, and I’m so proud of myself for sticking to this program despite its ups and downs (although it really isn’t that difficult). I have more energy and am down quite a bit of weight with more to go. I’m not going to say what this program is, as I don’t want you to go immediately to doctor google and brush it off because of the meal plan price.  I was just ready when it was offered to me, it was offered by an old friend I grew up with and she had checked in with me for two years before I finally was ready.  Work was in a good place, I’m in charge of my own schedule and able to take time for myself, and it replaced my normal meal budget, so I figured what the heck give it a try.  Needless to say, I’m about 3 months in and so glad I did it. I’m learning to eat better, its easy prepackaged meals so I’m not calculating carbs.  Has a variety of things and encourages cooking.  As I said, I’m learning so many new things and loving where this is going. But I definitely had to be in the right mindset and willing to be told what to do and how to do it and try something new with the hope of it working, try someone else’s way without letting myself get in the way.

My professional and somewhat personal goals for this year are to look into some health programs, maybe take a class or two so I can use the knowledge and science behind our bodies and how nutrition impacts it, with the growth I’ve experienced learning about myself (yes the program requires reading, reflection and journaling) as well as socially (my coach encourages me to share my story on social media in a private community with others in the program as well as my main profile and engage with people more, build friendships which has been hard for me in the past with my anxiety). 

I know everyone has different experience with diets, meal plans, and our bodies are all different as well, so this program gave me no promises.  To me this is a lifestyle change, and now that I have energy, and feel healthy for the first time in most of my life, I’m truly excited to see what else this year brings with my new habits and tastebuds!

asparagus barbecue cuisine delicious
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Comment below what some of your 2023 goals are! If you would like to ask questions about my health journey or talk about your own health journey and where you are at, also feel free to comment or submit the “contact us” form on the main page.