Winter Workshop Series – February’s class

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Join the discussion February 19th at 7pm

at Nourishing Journey 8975 Guilford Road in Columbia MD

Register for this event here


The Awakenings Project

The Awakenings Project

returns to Maryland!

For 2 days Marissa Southards returns to Columbia MD. Appointments are limited – reserve your space today.

October 20th and 21st at Nourishing Journey

The goal of the project is the empowerment of women, girls, and woman identifying individuals through body positivity and self-actualization. Participants are asked to think of a word that best describes them and place on the body. A photo is then taken of the participant.


As we bring in 2018

As a Health and Wellness Coach with a focus on Healthy Relationships with Food and the desire to bring your Whole Being into Balance through Lifestyle and Self-Management Coaching, I invite you to join me in 2018 for everything that is

Exciting and Inspirational



Have a Safe and Happy New Year! 

Have a Mindful Holiday Season

The Holidays are a time meant to spread and feel Joy. To find Peace, and Love, and Happiness in all that you do. To surround yourself with, and feel Nourished by the abundance of Love and support others provide you. It’s a time of surprise, and of wonderment. When the feeling of Comfort – from tradition and intention, takes a foothold in your soul. It’s a time for newness. And Rejuvenation.


Studies show that a daily practice of mindfulness and meditation reduce the effects of, and can help to prevent major medical conditions. Only about 9.9% of Americans, or an estimated 300M to 500M people worldwide are currently practicing Mindfulness and/or Meditation.

As a Coach I encourage you to develop good habits toward Health and Wellness. Here are some real findings on Mindfulness to encourage you to start exploring now, and bring more peace and happiness into your life.

  • Mindfulness isn’t just about the mind. Its a Holistic approach to living that addresses the entire person. Mind – Body – Spirit. Nutrition.
  • In the simplest of terms, mindfulness is the habit of living in the present moment. Meaning, your thoughts and actions are not reactions to your perceptions of the past or the future.
  • To notice one’s experience with open-hearted, nonjudgmental awareness – no matter the nature of that experience – is to be mindful.
  • There’s more than one way to direct and focus your mind in a more healthy and positive way.
  • During concentration, one keeps a tight rein on the mind. During meditation, the rein is no longer necessary – the mind stays of its own accord on one single thought wave.
  • In people who practice meditation, their brains “panic button”, or amygdala – grows smaller. This affectively reduces your need to feel the “fight or flight” response that negatively upsets your body’s physiology. So you learn to effectively reduce stress for yourself.
  • Your brain actually grows, and its wiring and firing gets stronger – Your ability to learn, think, remember, manage emotions, empathize, and sleep are all positively affected when you practice mindfulness.
  • You’ll be better at education, athletics, creativity, and analytical ability – so it should be practiced by children and adults alike.
  • You can turn any every day activity into a mindfulness practice – from doing the dishes, to having a conversation, and also bring it to the gym with you, or the yoga or dance studio.

Your employers are taking notice, too. Workers who practice mindfulness techniques are increasingly becoming recognized, and are asked to support other employees with planning and promoting these activities.  * According to project-meditation – A Detroit based chemical plant posted the following results three years after implementing meditation:
Absenteeism fell by 85%
Productivity rose 120%
Injuries dropped 70%
Profits increased 520%


And I cannot post this without saying – learning the benefits of Mindful Eating, and having a Healthy Relationship with Food Nourishes you more and adds Value to your overall Health & Wellness. – To learn how you can too, schedule your appointment today.

Happy Holidays Everyone!


I’ll be honest – So far I am having one of the best summers that I’ve had in a long time. I have absolutely NO complaints or regrets. I have Amazing friends, people who Love me and I Love them back, I’m living freely and I’m quite active. I feel GREAT. I’m coming in to my own – and I’m creating the life of my choice. I am tuning in to my relationship with food, with my body, and I am expanding myself emotionally and spiritually.


Mind Body Spirit Nutrition

    Because Everyone Deserves A Healthy Relationship with Food  

Unfortunately that means for right now I am not paying so much attention to you – my reader. But have no worries, I think of you every day. And though it may seem like I’ve forgotten about you, that is not so – I promise. I am making some pretty big plans for you. …As I have mentioned in my newsletters, and hinted here in my blog – I am back in school. So yea, while I’m having a great summer, and I hate to use the word busy because to me it can come across unntentionally as stuffy and off-putting – but this time it’s really true. I am doing so much for you, for us. You will soon see the actual proof I promise. Everything is a process. So much is coming together right now, and I really need to be open to receive all of these amazing gifts.

To truly be able to serve you, I need to understand. I need to walk the walk, not just talk the talk. We all do at times, we change. And each new time we change, we grow. It’s appropriate to say that this is a big growth spurt of a summer for me, and with that I will open up and pass along my gifts to you.

What I’m studying, and soon to be certified in, is Tension Release Exercises (also referred to Trauma Release Exercises). If you’ve invested yourself in my Eating Psycology Coaching at all, you know that your unwanted food habits and behaviors have little to do with the food itself. As a client of mine, you are invited to visit the places you wish would just be different already, and to work there. When I learned about TRE, it felt like a no-brainer to me – Releasing the struggles that are yours, and empowering your inner self (not just changing things around or about you and still holding onto struggles deep within only to cause more conflict later). It states very clearly on my website that I aim to integrate the whole person – Body, Mind, Spirit, Nutrition. And whether you choose to call it by Tension Release, or Trauma Release, I will educate you on how they can be viewed as the same and not.

Our physical bodies, and also our brains – are like road maps, or history books – recording for you exactly where you’ve been and what you’ve done. So as you live your life and get caught up in your To-Do lists and work projects and all that is life’s drama, and the stress of getting from here to there – those recordings get unsorted and mislabeled, and need to be revisited. So whether your release needs to be physical or emotional – getting to the root of a problem and bringing your life into harmony will provide you with a positive relationship with your self, and your health. And in turn, all of your outward relationships will improve as well.

Let’s make this the best summer of your life! The best year ever … and tune in to YOU