The Whole Being | Blue Ripple Integrative Health Coaching

For years, when coaching tennis, clients told me they used tennis to lose weight, let steam off after a stressful day in the office or as a way to meet new people and socialize. I always felt that there had to be more that I could do to help people lead a happy and fulfilling life! Searching for a solution to address different areas of a person’s life beyond the playing field, I was introduced to Duke Integrative Medicine’s program in 2014 and immediately knew that becoming an Integrative Health Coach would be a natural and complementary fit.

So exactly what is Integrative Health Coaching? Here’s what program leaders at Duke University have had to say about this unique and holistic approach to overall well being: “The process of change is not just a matter of deciding on a destination, but mapping out how to get there. Integrative Health Coaching helps the client plan for small, specific steps that are refined after exploring their full days, and challenges that are likely to come up. Going slowly, implementing change one solution at a time, enables the client to move from a place of being overwhelmed to sustainable, measurable progress in attaining their goals.” Ultimately, my training in this area led to my role as owner and founder of Blue Ripple Health Coaching.

Why “Blue Ripple”? Well, just like one drop of water falling into a body of water will send ripples out in all directions, making some positive change in one area of your health will improve all other areas of your health and life. Just consider the simple act of adding more exercise into your life—not only will you will feel more energized, but you’ll also sleep better and therefore become more productive at work. Having added more movement into your day fills you with a sense of pride and leads you to become less irritable with those around you…and the list goes on and on!

What is the value of Integrative Health Coaching?

Are there healthier habits you have wanted to adopt or you have tried to shed some unhealthy ones in the past but you weren’t successful or quite simply didn’t know where and how to begin? Is there anything that you know you SHOULD do and you’ve tried to make changes but life gets in the way and it’s so much easier to stick with old or unhealthy habits? Integrative Health Coaching can help you get “unstuck”.

In our coaching partnership:

  • We will work with your comprehensive vision of health, take time to address your concerns and identify your values and goals.
  • We will identify options as well as obstacles to change.
  • We will enable you to create and sustain lifestyle changes by developing specific goals connected to your health vision.
  • We will define consistent, realistic steps for you to take so you can reach your goals over time.
  • I will hold you accountable to your commitments, and help you identify lessons learned from whatever outcomes occur.
  • I will provide additional resources for making healthy behavior changes.

How can Integrative Health Coaching Help Me?

Integrative Health Coaching is about you as a whole person and maximizing your health and overall well being. When life is busy and stressful, it’s particularly important to practice Self-Care. Any concern that gets in the way of taking care of your health and cultivating well being is the perfect subject with which to begin coaching. These are some of the areas clients choose to work on with their coach:

Unhealthy habits
You are concerned about the effects that unhealthy habits are having on your health and well being.

Work/life balance
You are seeking to rebalance the way you spend your limited time and energy.

Weight loss
You would like to find a sustainable way to take and keep weight off.

Exercise & nutrition
You want to have a healthier lifestyle that includes regular exercise and better nutrition.

Stress and fatigue
You would like to decrease the impact that stress is having on your health, sleep and overall well being.

Life transitions
You are undergoing major life changes and you want to handle them skillfully.

Chronic illness
You want to enhance your natural capacity for regeneration and improve your quality of life.

Time management
You would like to find ways to use time more efficiently.

You want to improve communication and grow the positive aspects of your relationships.

Fulfillment & meaning
You want to explore and cultivate avenues for greater meaning and fulfillment in your life.

The Wheel of Health

Familiarizing yourself with the Wheel of Health might assist you in choosing a focus for your work with me. Colors around the Wheel of Health denote important areas of focus.


Professional Care includes therapies that are aimed at staying healthy (Prevention) as well as treating conditions that arise (Intervention). Integrative Medicine combines evidence-based therapies from both conventional (Western or Allopathic medicine) and complementary therapies. Providers include physicians, nurses, nutritionists, and other conventional health care workers, as well as integrative health coaches, acupuncturists, massage therapists, psychologists, mind-body therapists, and a wide range of other complementary health care providers.


Self-Care resonates deeply in all aspects of your health and well being, and is reflected in lifestyle, priorities, motivation, and habits. Recognizing the impact of lifestyle on your basic health, and how it supports basic functions in your life, allows you to rebuild a healthier life from the ground up.


You are the central focus of the Wheel of Health. Mindful Awareness of physical, mental, social, and spiritual well being is the key to start the process of positive change.


Mindful Awareness

Mindful awareness can be defined as paying attention to present moment experiences with openness, curiosity, and a willingness to be with what is. It is an excellent antidote to the stresses of modern times. It invites us to stop, breathe, observe, and connect with one’s inner experience. There are many ways to bring mindfulness into one’s life, such as meditation, yoga, art, or time in nature. Mindfulness can be trained systematically, and can be implemented in daily life, by people of any age, profession or background.


Mind-Body Connection

Taking advantage of complex connections between state of mind and basic physiologic functions in the body, many mind-body skills can have a profound impact on your health. Breathing techniques, meditation, progressive muscle relaxation, guided imagery, and other therapies are used to activate the body’s automatic healing response and reduce the harmful effects of stress.


Movement, Exercise, and Rest

Exercise supports your health in maintaining weight, blood pressure, reducing lipids, releasing stress, and improving mood and focus. Developing a sustainable, appealing plan that meets your needs and keeps you strong, flexible, balanced, and happy is ideal. You must also balance physical activity with rest, healthy sleep, and restorative relaxation.



Attending to what you eat can boost your body’s natural healing potential. An integrative nutrition approach includes developing healthy eating habits, eating foods that support your health and fit your lifestyle, selecting dietary supplements that provide support for various issues in your health, and regulating substances you ingest that may impact health such as caffeine, alcohol, nicotine, etc.



Developing a deep understanding of the purpose and meaning in your life supports all aspects of physical and emotional health. Religion, prayer, and spiritual connections in traditional healing systems complement conventional medicine and offer positive effects on health and well being.


Personal and Professional Development

An ongoing assessment of where you are with personal, career or life goals—especially important at times of transition, milestones, and tipping points in life—can reinforce healthy behavior and lifestyle choices. Taking a deeper look at work-life balance, financial goals, and personal growth supports optimal well being.


Physical Environment

Evolving science suggests that your surroundings can influence your health in many ways. It is important to give some thought to how your environment can support your health: creating a nurturing space that facilitates relaxation, or a special place to build your mind-body practices; arranging workspaces and selecting furniture that supports your body; exploring options for dealing with concerns you may have about toxic exposure, safety, noise, clutter and other aspects of your environment.


Relationships and Communication

Building a supportive community and maintaining healthy connections with your family, co-workers, and friends is important to your life and your health. It is vital to identify the ways in which you need support, and to communicate them effectively to those around you.


Health Coaching Plans

Research has shown that it usually takes a minimum of three months to change a health behavior and to create a new, self-sustaining one. Three months is the minimum amount of time to experience the impact of health coaching and to see tangible results.

Basic Package
  • 7 sessions total
  • Intro-Session 60-90 min
  • 6 sessions at 45 min
  • Sessions 1-3 weekly, sessions 4-7 bi-weekly thereafter
Intensive Package
  • 12 sessions total
  • Intro-Session 60-90 min
  • 11 sessions at 45 min
  • One session each week
Let's start a new journey together
Contact me
Meike is a very effective and supportive coach! She is fun to work with and makes anything feel possible. She knows how to push you where you can stand to be pushed, while at the same time, she offers compassionate insight and understanding. I really enjoyed working with Meike and would highly recommend her as a coach!
Heather MIntegrated Health Coaching Client - Washington, DC
Meike is exactly what I need in a health coach. I found her to be the perfect balance of supportive and motivating. I'm a very happy client!
Jackie GIntegrated Health Coaching Client