+ Categories

Blog Home




Why Us


Blog Home




Social Media



Your go-to place for all things inner work, wellness, and becoming your best self!



writing the well and whole formula for resilience

In our opinion, resilience is often presented as a quick fix or a way to make people stronger so they can endure a toxic environment. We’ve seen this countless times in hospital settings, and it got to the point where many nurses felt almost allergic to the word.  Resilience is defined as “having the capacity […]

sara and stacy looking happy with coffee

It feels great to be told you’re doing something right. It feels even better to be told you’re amazing and there’s no one else who can do what you do. And as a high achiever, you are probably very used to hearing this. You might even love it! So, what’s the problem? When you rely on external validation it becomes a prize, something to chase, and a way to measure yourself. Before you know it, you’ve given all your power away. Once you shift from relying on what’s outside of you and instead look inward, everything gets better. You stop chasing, you’re at peace with yourself, and you can even trust yourself more.

Sara and Stacy on the boat for the whale shark swim

Enjoy a story about Sara and I confronting our fears and having the experience of a lifetime. We created a mini guide where you can assess your mindset and coach YOURSELF through fears of your own. And, as always, we provide inspiration and information for your own self discovery and a way to take your next action step.

What most people don’t realize is that knowing what you don’t want is NOT the same as knowing what you DO want! Most people can tell you what they don’t want, but relatively few can tell you what they do want! They don’t realize just how different these two things actually are. When you are clear on what you really want out of life and how you want to live, it’s much easier to go get it! In this article we’re going to share a process to help you get clarity, visualize what you truly want, and stay connected to it.

rise and shine mugs and pampas grass

Call it what you want. We prefer to call it soft girl, self love, slow down, take a moment for yourself and bask in the sun while becoming your best self summer. In an era where hustle is praised and productivity is put on a pedestal, slowing down can seem radical. And the thing is, it is. It’s a radical act of self care and self love to slow down. It means you’re prioritizing you. We cover how to shift your mindset, tangible steps you can take today, letting go, and embracing it!

fancy louis vuitton cafe coffees

If you find yourself feeling successful yet never quite satisfied, it might be time to evaluate how you’re defining your identity and worth

beige photo of wave with white filter

Everyone wants more of it but they’re really approaching it the wrong way. Yes, it turns out there is a wrong way, and we’re not afraid to say it!
Let us walk you through how we do things differently, and how we go deep to create transformation. In a nutshell, we don’t do productivity hacks, offer our strategy, or view time as a limited resource. Instead, we approach time as a currency, examine your thoughts and mindset, and shift into abundance.

dreamy cloud image with white filter

We’ve said it before and we’ll say it again, your inner world creates your outer results! So don’t sleep on the inner work of wellness. That green juice and pilates class will only get you so far if you’re ignoring what’s inside.

Okay so what exactly is “the inner work” that you’ve probably heard about but never felt was tangible? We define the inner work as a mix of your mental, emotional, and aspirational wellness.

The inner work involves your relationship with yourself, your feelings, and your thoughts. The thing you might not realize? These things can all be changed, aka improved and optimized so that you can live your best life!

writing the well and whole formula for resilience

Learning to trust yourself is a journey! It takes time and involves a lot of inner work, but don’t worry, we’re here to make it tangible. It means assessing, evaluating, and learning what to do with your thoughts and beliefs, your narratives, your values, and your body’s signals. It also means a lot of reflection and expression that you may not be used to. It requires space and time, and a whole lot of self love.

Sara and Stacy Prech, co-founders and coaches of Well and Whole

A little bit about our story, how we took the leap, and how it got us to where we are today as co-founders and coaches at Well and Whole LLC. The moral of the story? Don’t quit your daydream!


Transformational mindset coaches, expansion enthusiasts, travel lovers, creatives, hobby connoisseurs, nurses, dreamers, joy-seekers, and real-life twin sisters helping highly successful women live Well and Whole

Learn More

About Me • About Me • About Me •

Get on the List for


A complete guide for getting started with getting to your NEXT LEVEL.  Think clarity, inspiration, and motivation. We’re serving up journal prompts, a step by step guide to create your very own digital vision board, and did we mention our free canva template?!