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Allie Quady


Allie Quady, Certified Health & Wellness Coach



Learn more at

Areas of Focus / Specializations:

  • Co-creating long-term, sustainable behavior changes that work for each client.
  • Highlighting an individual’s strengths and values as the base for beginning and sustaining changes.
  • Focusing on the whole self, mind, body, and spirit, when making lifestyle changes.
  • Tools to eat well: including intuitive and mindful eating, food logging or journaling.
  • Resources on healthy foods and eating patterns with a special focus on eating in a pattern that works best for an individual’s lifestyle.
  • Mindfulness tools to better manage and decrease stress.
  • Strategies for a better night’s sleep.
  • Strategies to motivate daily movement with joy and ease.
  • Coaching tools include the Trans-Theoretical Model of Change; Motivational Interviewing; Appreciative Inquiry; Non-Violent Communication; perceptive inquiry, listening, and reflection; long-term visioning; brainstorming; accountability; near and mid term goal setting.

In what area of your life are you most like yourself as a child?

For all my love of transformation, and restlessness, I adore sleeping in my own bed and I love having a bedtime routine. I remember as a child actually liking to go to bed at a regular time and being very protective of my sleep. I was always the first one asleep at slumber parties, and my underwear got frozen more than once because of it. These days, I like to make sure everyone has what they need to settle in for the night and that I have what I need. I pick up, check all the doors, and get into bed with a really good book. I like to drift off knowing that all is well with my family.

If I opened your fridge, what would I see?

Last night’s leftovers. Coconut yogurt. Multigrain bread. Loads of fresh, seasonal, organic vegetables and fruit. Almond milk and grassfed cow’s milk. Grassfed butter. Almond butter. Peanut butter. Cashew Butter. Half an avocado. Curry paste. Lots of condiments. Pesto. Salsa. Grassfed beef hotdogs (for the 4 year old). Extra firm tofu. Parmesan cheese. Whole wheat tortillas. Grated Mexican Blend Organic Cheese. Local eggs. Left over beans. Ingredients for this week’s dinners. Wine and sometimes beer.  

What motivates you to improve yourself?

When I was younger I was full of wanderlust: frequent travel meant transformation, new beginnings, and evolution for my spirit. Although I’ve settled now, my restless spirit remains and I still consider the ability to transform to be a vital part of me. I’ve made it a precondition to those who love me: you must allow me to change, completely. It is this restlessness that motivates me: if it is not heeded, it turns into frustration. When I listen to my soul, new beginnings await.

Tell me about your favorite time of day, week, month or season?

My favorite season is summer, when we get out of town and head to the mountains for hiking, fishing, and camping.  Time of day is the morning. I love to wake up before my family to quietly wander about the house, opening the curtains, making tea, stretching, meditating, or catching up on a really good book. I love the promise of the morning: the freshness, the coolness, even the darkness in the winter because I know it means I’ll see the dawn.


What’s your favorite indoor/outdoor activity?

I like to be hiking in the mountains, setting up camp, or jumping in a mountain lake. Nature is my peaceful place, my temple. There are places I truly feel called to, like Mt. Hood in Oregon, or the Ansel Adams Wilderness in California. Returning is like a pilgrimage for me; it helps me return to center, it calms my restless spirit, it’s where I find it easiest to be fully present and alive.

What is something you learned in the last week?

Just this last week I re-learned how incredibly helpful it is to have a coach come in to help me work through something that is blocking me from moving forward – like home and office organizing. It was truly a gift to my house, my productivity, and my wellbeing to have Penelope Rose Miller come over and talk me through my resistance to organization. She put me on the path to becoming a motivated and organized homeowner (rather than an unmotivated and scattered one)! I am better than I think at putting my things in order, and a coach helped me see that, along with providing a few tricks that make a big difference in how my files and things look and feel.

Allie is an excellent coach! She is nonjudgmental, supportive and most importantly she is real. She has real-life experience (not to mention years of education and training) to back up her methods and she’s been understanding about my goals, needs and limitations. She cares in a genuine way and her services are worth more then she charges! I’d have no hesitation in recommending her to anyone interested in becoming more mindful in their pursuit of health and overall well-being.
— Rachel, Portland

Degrees, credentials
& certifications:

  • Master of Science in Nutrition
  • Master in Public Health
  • Certified Health & Wellness Coach
  • Institute for Integrative Nutrition
  • WellCoaches School of Coaching
  • Friedman School of Nutrition at Tufts University. 

Professional memberships
& affiliations:

  • WellCoaches Professional Coach Network
  • Tufts University Alumni
  • Institute for Integrative Nutrition Alumni Network
  • Friedman School of Nutrition at Tufts University

To get in touch with Allie:

Sliding scale slots are available if needed. Please contact me for more information.

What does peak well-being look like for you?