Your Well First

Your well-being doesn’t need to be perfect to be worth prioritizing.

Start where you are.
With what you have.
With the next small step. 🌱

1:1 wellness coaching helps you turn good intentions into habits that actually fit your real life.

No all-or-nothing.
No one-size-fits-all plan.
No starting over every Monday.

Just personalized support, accountability, and a plan built around you.
Stop waiting for the “right time” to take care of yourself.

Link in Bio to apply for coaching with Cristin to get started this year Cristin Ertel - Integrated Health Coach

✨ 1:1 coaching | Guam + virtual
Board-Certified Health & Wellness Coach

You take care of everyone.
But who’s taking care of YOU?
And what happens when the person everyone depends on is running on empty?

Register for The Stress Reset - a health and wellness workshops on the Guam Early Childhood and Caregivers Academy website. Link in bio Cristin Ertel - Integrated Health Coach. Earn professional development credits by attending.

If you’re a parent, teacher, daycare staff, educator, or caregiver in Guam…

You know.

The early mornings.
The packed schedules.
The “Can you just…” requests.
The emotional labor.
The family responsibilities.
The work that follows you home.

And sometimes, there’s barely a minute to breathe.

Here’s the thing:

Stress isn’t always the problem.
Not having a way to move through it can be.

Stress management isn’t about becoming someone who never gets overwhelmed.

It’s about learning to recognize what’s happening in your body and having practical tools to help you regulate, reset, and recover.

At Tuesday’s Stress Management Workshop at GECCA, we’ll get practical.

✨ Learn how to recognize your personal stress signals
✨ Understand what happens in your body during stress
✨ Practice simple breathing and grounding techniques
✨ Explore nervous system regulation tools
✨ Learn ways to interrupt the stress cycle
✨ Build boundaries into your day
✨ Identify realistic ways to care for yourself while caring for others

Because healthy living as a caregiver doesn’t mean adding another 10 things to your to-do list.

For the high-achieving women, caregivers, educators, and parents here in Guam who are used to being the strong one…

You don’t have to earn rest.

You don’t have to wait until you’re completely depleted to take care of yourself.

And you don’t have to do it perfectly.

🌿 Join me Tuesday at GECCA for a practical Stress Management Workshop designed for caregivers, educators, parents, and daycare professionals.

Come learn tools you can actually use between the classroom, the car, the office, the kids, and everything else life in Guam brings your way.

Grounded Growth is your personalized health and wellness coaching program.

It’s your time to work through changes with a coach who is ready to be real about challenges and barriers AND celebrate your wins. It’s for when you are ready to get unstuck in your habits and patterns and create new routines that feel authentic.

When life gets busy, your own wellbeing can quietly move to the bottom of the list.
And over time, that can show up in your health.

Prediabetes.
High blood pressure.
High cholesterol.
Insulin resistance.
Low energy.
Poor sleep.
Chronic stress.

These aren’t just numbers on a lab report. They can be signs that your body needs more support.

Health coaching can help you take that next step.

Not with another diet.
Not with a perfect morning routine.
Not with an all-or-nothing plan.

With support to understand your habits, identify what’s getting in your way, and build sustainable changes that work with your real life here in Guam.

🌱 Grounded Growth is my 6-month 1:1 health coaching program.

You’ll get 14 personalized coaching sessions focused on the areas that influence your wellbeing, including:

✨ Nutrition
✨ Movement
✨ Sleep & rest
✨ Stress management
✨ Sustainable behavior change

As an NBC-HWC, I use evidence-based coaching to help you move from “I know what I should do” to “I know how to make this work for me.”

Because taking care of yourself isn’t selfish.

It’s an investment in the life, family, work, and community you want to keep showing up for. 🌺

Ready to put your wellbeing first?

Grounded Growth is open for enrollment.
Link in bio. Cristin Ertel - Integrated Health Coach

Instagram can you help? Your technology disabled a new account for a free community book club. After multiple reviews and uploading my PASSPORT to try and prove my identity, I still can’t create an account. Silent Book Club any advice? I’m stuck in a Meta tech bot loop with integrity issues 🔄 😣
Leave a 📚in the comments if you’re excited about Silent Book Club Guam Chapter!

Your lunch break just got an upgrade!✨

Introducing The Midday Reset by Your Well First.

A 30-minute workplace wellbeing session designed to help you step away from the screen, move your body, breathe a little deeper, and return to your day feeling more grounded.

And there’s a reason I’m putting movement in the middle of the workday.
Even a short bout of movement can help break up prolonged sitting, support energy and focus, and give your body a much-needed change of pace. And a little movement after eating can also support healthy blood sugar regulation.

So instead of sitting through lunch, staring at another screen and jumping straight back into emails…

MOVE. BREATHE. STRETCH. RESET. 💚

No yoga mat.
No workout clothes.
No complicated poses.
Just 30 minutes to feel a little more human in the middle of your workday.

Join me this week at the Guam Women's Chamber co-working session!
📍 Women’s Business Center, Hagåtña
📅 Friday, September 4
⏰ 12:30–1:00 PM
Free for co-working participants. No sign ups needed 😃

GWCC members: Come cowork with us and enjoy The Midday Reset FREE as part of your coworking experience.

Not a member yet? You can join coworking for just $5/hour and take part!

And Guam businesses, this one’s for you. 👀

The Midday Reset is available to local businesses as part of my Workplace Wellbeing 360 program.

Practical. Accessible. Energizing. And designed for the actual workday.

Because sometimes your team doesn’t need another productivity hack. They need a reset.

👉 Businesses: DM me to bring The Midday Reset to your workplace.
👉 GWCC members: Come cowork, move, breathe, stretch, and reset with us Friday! Drop an emoji below if you’ll be there!

Caregivers give so much… but where do you go to refill?

This workshop is your space to pause, reset, and learn simple, real-life tools to manage stress without adding more to your plate. No overwhelm. No fluff. Just support that actually fits into your life.

✨ You’ll walk away with:
• Practical ways to calm your nervous system
• A deeper understanding of what “rest” really means (hint: it’s more than sleep)
• Tools to protect your energy while still showing up for the people you love
• A reminder that your wellbeing matters, too

Whether you’re caring for family, patients, children, students or everyone in between… this is your invitation to put yourself first.

🗓 Saturday, May 9
📍
⏰ 2 - 3:30 PM

Spots are limited. Come as you are, leave with something that lasts. Register and reserve your place at this workshop on the GECCA website!

True change isn’t built in big moments, but in the daily practice of integration, aligning your habits, values, and choices. As a health coach, I follow standards that prioritize sustainable behavior change, whole-person well-being, and meeting you where you are. Because transformation sticks when it’s lived, not just learned.

If you’re ready to move beyond knowing into actually living your goals, let’s connect. Message me to start your next chapter.