What I wish I always knew

When you are broken, let it motivate you to become who you really are meant to be.

Whatever that is.  Whoever that is.

Don’t let that experience go to waste.  Embrace it.  Feel it.  Own it.  Despise it.  Then love it.  Respect it.

It teaches you something.

Be YOU!

Whatever that is.  Whoever that is.

It is important that you learn the lesson or it will repeat and beat you up ten fold next time.

Look at yourself in the mirror, write yourself a love note, meditate and thank God for creating you.

Because there is only one you and you are AMAZING!
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Everything is a moment

Nothing is better or worse than this moment because this moment is the only one that truly exists.

As is noted and quoted frequently, “the past is gone and the future has not yet happened” – therefore the only true moment we have is right now, this moment, this second, this experience. Nothing else matters.

So with this knowledge, I empower you to ask yourself –

what is your action?

Are you going to keep living in the past? Are you hoping to bring a certain moment back so you can relive that same experience? or are you desperately hoping for a “re-do” so you can take the knowledge you have been given and with that you can handle a situation differently. (Ahhh wouldn’t that be nice?!)

Are you going to keep trying to control the future by predicting or guiding the outcome in your favor?

OR….

Are you going to focus on experiencing the NOW..not yesterday, last week, tomorrow, 3 weeks from now, next Christmas…you get my point!

Planning ahead for your future is fine, and sometimes necessary but you must leave room for the changes or bumps in the road that may change the course of your Journey.

Don’t get me wrong, you can “plan” for something as if it may happen, but you simply cannot predict or control the outcome and guarantee that it will.

Example:

Your child is born –

In your eyes he is brilliant, a leader, he is going to do great things.

So you plan his future, save for college, as he grows and develops you start putting YOUR ideas about his future into his head and into action about what he SHOULD do with his life.

Well, eventually your child grows up and he becomes his own person with his own purpose, his own likes and passions (or not) and unfortunately they don’t match your dreams and goals that you have for him.

So you become disappointed and frustrated because your child has not followed the path that you have created for him.

Ultimately this brings up feelings for you – rejection, failure, and fear for his future.

This happens because you didn’t leave room for change, you didn’t understand that your child, although he is your flesh and blood, he is not an extension of you. He has his own Journey to follow that may or may not be aligned with your vision for his life.

So the one thing we have to realize is, we have no control over anything.  Life is constantly changing and evolving around us.

Truthfully, I am grateful for this!

Can you imagine a life that didn’t change? What would we learn? How would we grow?

It is experiences, good and bad that shape us and make us into who we are (good and bad). We are never the same person – unless we stop growing.

Have you ever told a story from a long time ago. A story of struggle, a time you weren’t sure you were going to make it, but of course you did, and it made you so much stronger? You tell that story today with so much pride and even a little laughter at the situation thinking “wow, I can’t believe I made it through that!”

I have had some hard hard roads. Some of my experiences nearly broke me. However when I look back at those experiences I am truly grateful for them because they shaped me into the person I am today.

I am much more balanced from all these experiences and I am able to focus and appreciate each and every moment knowing that is all we really have.

This moment!

Empowered Feminine Energy

Learning how to balance your feminine and masculine energy (think ying / yang) is not an easy task, especially in today’s society.

Women are becoming more and more independent by honing in on their masculine energy.  In addition to being focused on their blossoming career they also tend to be in control of their home life.  Carrying much of the responsibilities with regard to children and managing and structuring home life which is run like a well oiled machine.

With women managing so much responsibility and having to be so “in control” they tend to lose their feminine energy and be more connected to their masculine energy.

Feminine Energy is –

  1. intuition
  2. emotions
  3. connection to nature
  4. being in tune with the cycles of life and the seasons
  5. creativity
  6. gives life
  7. attracts
  8. receives
  9. water element
  10. empathy
  11. sensuality
  12. spiritual

So how does a woman learn how to “be” vs. “do”?

How does she let go of control and allow things to happen?

How can she focus and enjoy the experience or the Journey and not focus or try to predict the end result and surrender to the unknown?

Well, she needs to do things that can help bring out and foster her feminine energy and regain balance and the natural flow of this energy.

Those things can include (but are not limited to):

  1. Dance – put on some music, sway to the beat, move around, jump around, do not stay still.  Enjoy the music and you can even sing if your soul desires to do so.
  2. Surround yourself with beauty – feminine colors (like pink, red, or peach), soft fabrics, amazing scents and beautiful sounds.
  3. Allow a day free of plan & just go with the flow.
  4. Foster your creativity:
    1. Crafting
    2. Painting
    3. Gardening
    4. Home decor/improvement
    5. Art
    6. Fashion
    7. Crocheting/knitting/sewing
    8. Writing
  5. Learn about yourself by being sensual – draw yourself a warm bath with Epsom salt and essential oils; burn a candle or two; listen to soft music; read a book; relax and enjoy.  Do anything that stimulates all 5 senses.

When we embrace and nurture our feminine energy we drawn in success (personal and professional), amazing people, and healthy relationships without the hustle and grind of trying to make things happen.

So ask yourself where are you most blocked?

What will you do to discover your feminine energy?

Contact me and let me know if you would like guidance while trying to discover this energy.

Namaste!

How to practice self love daily

How do you start your day?

~Life is an endless process of self discovery~

Self-love is not a trend, it is not something you do when you feel like it.  You don’t just “do self-love” after a break up or after you experience trauma.  Self-love is a life long practice that needs to be added to your every day life. With self-love comes the releasing of negative thoughts and self-criticism by embracing more of a loving and positive acceptance of yourself through forgiveness of yourself and others.

The Universal concept is that our thoughts create our actions and therefore those thoughts dictate the outcome in our lives.  Self-love is a very powerful and necessary practice and critical if you want to have healthy relationships with others.

Self-love is not selfish!

Taking care of and loving ourselves and being a whole, sound and emotionally healthy person allows us to take care of others without it feeling like a burden. If you aren’t taking care of yourself, if you don’t rest and relax your soul, then you will be of no help to others— especially yourself.  You will eventually feel drained and eventually there will be nothing left to give.  You must give to yourself as well as give to others.

Below is a a simple self-love checklist that may seem overwhelming to you at first, however, I promise that if you commit to adding a majority of them into your daily routine or practice as I like to call it, every single day, you’ll see the benefits immediately.

45 Ways to Practice Self-Love

  1. Create a quiet and safe zone in your home (may it be a corner, a closet, or a spare rom and deem it your “space”)
  2. Buy yourself fresh flowers (or cut them from your garden and display them)
  3. Grow a garden of fresh vegetables
  4. Start an exercise routine (yoga, pilates, the gym, take a walk) – increase those endorphins (see Creating a workout routine you can and will stick to)
  5. Read, take a nap, listen to music, sit quietly – please just rest your soul
  6. Buy yourself some new makeup and play with it
  7. Create a daily bucket list and post it
  8. Repeat the following mantra “I love and accept myself”
  9. Make a list of all the things you like about yourself
  10. Create a gratitude journal (see How to start Journaling – Keystone Habit)
  11. Start your day with meditation and yoga
  12. Implement a “treat yourself day” (mine is Friday)
  13. Dress nice, even if you don’t have to, put on those earrings, scarf and lipstick and show the world how beautiful you are
  14. Take a breath between your bites of food and savor the taste
  15. Make yourself a hot cup of coffee or tea and savor each sip
  16. Have a protein or collagen smoothie every morning
  17. Sleep at least 7 hours a day
  18. Say no and be ok with it
  19. Pay it forward, always
  20. Make someone feel good whenever you can
  21. Smile often, even if no one is smiling at you (they may think you are weird but that is ok)
  22. Eat food that is nourishing (put down the boxed food – unless its treat day)
  23. Get a massage and have them use essential oils
  24. Go for a hike or long walk in nature
  25. Be confident (walk and talk with confidence)
  26. Learn something new – dance classes, yoga, tennis lessons, start or join a MeetUp group
  27. Host a ladies night
  28. Call a friend and laugh for hours about nothing (no complaining)
  29. Spend time with your kids before they grow up and move away 😦
  30. Get a new haircut and/or buy some new makeup
  31. Eat chocolate guilt free (maybe on treat day)
  32. When someone offers your a compliment, simply say, “Thank you”
  33. Travel solo
  34. Set a no screen time in your house (dinner, after 9, etc)
  35. Set goals (see Improve your life with these simple Keystone Habits)
  36. Take a day off and do something nice for yourself (go to the gym, coffee shop, shop, meet a friend for lunch, take a walk, sleep)
  37. Self-love mantra: “I am enough. I have enough. I do enough”
  38. Let go of what no longer serves you
  39. Buy a diffuser and infuse essential oils like lavender
  40. Write a letter to yourself and put it away for a year
  41. Host a dinner party
  42. Hire a coach or a counselor (see The real benefits of working with a Life Coach)
  43. Take a hot bath with Epsom salt and lavender (or whatever your favorite oil is)
  44. Make new friends (and remove those toxic ones)
  45. Clean out your closet and donate clothes you no longer wear

The biggest message I have is, be gentle with yourself and always honor where you are at every stage of your Journey.

The best advice I have been given – ever is to ~feel your feelings~

Namaste’

Contact Us if you would like to work with a coach to help you kick start your self-love and self care routine!

How do you start your day?

“Every day we are born again” – Buddha

Over time and by creating daily KeyStone Habits you can learn to transform your life into the one you deserve.  For this, I like to use the term – stepping stones.  Every little step you take brings you one step closer to your new and healthy life.

With stepping stones you literally take each and every day, one step at a time.  It takes self awareness, inspiration, determination and the drive to want to change and the commitment to stay on task (and focused) as you begin your new Journey.  I know, because I have done this work and although there were times I wanted to quit, I am so grateful I didn’t.

It takes 26 days for a habit to become a lifestyle.

There are so many ways to begin making little but impactful changes in your life. Personally I found that starting with a morning routine was the best place to begin my Journey to an emotionally healthy lifestyle.

Thankfully I am a morning person so creating a morning routine was easy as well as exciting for me.  This routine is very important to me as it provides me with much needed structure and it gives me something to look forward to each day as I rise in the morning.  This positive start to my day gets my head in the right place so I am ready to tackle my day with a clear mind and a peaceful soul.

I am grateful for this practice and I continue to alter it to adjust to life’s little changes and challenges.


Below are some”morning ritual” ideas to help you create your own daily practice –

  • Wake up with the sunrise (“early to bed, early to rise makes a man healthy, wealthy and wise” – Benjamin Franklin, famously)
  • Drink a glass of room temperature water (with lemon if you can – fantastic liver cleanse)
  • Intermittent fasting
  • Walk the dog / get on the treadmill (I don’t care how cold or hot it is, get that body moving)
  • Make a collagen smoothie – google smoothie recipes for some awesome ideas
  • Brush your teeth, wash your face, give yourself a mini facial or at least a detox scrub (I have some fantastic organic facial recipes to share)
  • Do at least 20 minutes of yoga stretches or if you are feeling bold do a 30 minute power yoga session 🙂
  • Start an exercise routine
  • Make a hot cup of coffee or tea – drink it slow and savor the flavor 🙂
  • Meditate for at least 5 minutes (download the Simple Habit, Calm or HeadSpace app for an easy guided meditation) – or just sit in silence as you drink your tea/coffee/smoothie
  • Practice grounding and earthing
  • Peruse your garden and cut fresh flowers for your home – assuming you have a garden, if not, steal your neighbors flowers and put them in a vase (LOL, kidding, well, kind of)
  • Write in your journal (express your gratitude, set your goals, write down your worries and let them go) – Don’t know how to journal or where to begin?  start here
  • Read your gratitude list out loud and thank the Universe, God, Buddha, whatever you believe in for another beautiful day in this life
  • Take a hot shower and be in the moment (you can also take a hot bath with Epsom salt and lavender before bed to wash away the day)
  • Get ready for your day (do your hair, put on makeup)
  • Dress to impress (even if you work from home – yoga pants are not pants)
  • If you commute, put on your favorite music or audio book – enjoy the time you have to yourself

Its just as easy and important to create an “evening wind-down ritual” as well (Contact Us for ideas to create your evening ritual).

Until soon!

Namaste

Fitness Over 40

There is no better time than right now to start a fitness routine!

Fitness over 40 is a program I have created which involves exercises for each individual person, over 40, based on their fitness goals as well as their body type.

Together we will create a targeted and, as I stated, an individual fitness and nutrition program which will focus on all areas you wish to work on as well as enhance them and of course we will focus on those stubborn areas that may need a little more work 🙂

Our bodies change with age and therefore your fitness routine needs to be realistic based on your age and body type.

For instance, a lower impact, targeted resistance exercise program is much more effective for a body that is over 40.  High impact exercises do not offer the same results.

Unfortunately, high impact exercises (like running) break down the body with little positive results.  They also can result in an injury to our muscles, tissues and even bones if we are not careful.  So something like Crossfit can be dangerous and is known for many issues like muscle tears.

So a good exercise routine should consist of an hour of cardio multiple times per day, 5 days a week with some resistance exercises, light weight training and a 20 minute yoga routine.  This is a much more effective workout and provides proven results over a longer period of time vs. going to the gym daily and pounding away on a treadmill or spin class.

Example:

Morning:  Walk 25 minutes either outside or on treadmill; do 15 minutes of yoga stretches and some light weights (multiple exercises/multiple reps)

Afternoon:  Take a lunchtime walk before you eat (starts the fat burn process)

Evening:  Go for a walk / jog, or use the elliptical; do a 25-40 minute resistance or boot camp routine; end with 20 minutes of yoga stretches

Doing this 5 – 6 days a week will change your life

Again, the workouts will be tailored to your fitness goals and those stubborn areas you wish to work on.

Example:

  • if you are looking to strengthen your core, we will create your routine to accomplish this with strict core exercises mixed with some resistance training and light weights.
  • want to tone that butt of yours, we will work in a number of squat exercises with a fantastic Barre routine.
  • need to lengthen and tone as well as get a good work out?  Power Yoga/Barre is your modality.

We will work together, as a team, to get you started on your fitness goals which will also include a comprehensive nutrition program as well.

No, you do not have to buy special meals or supplements from me.  We will simply talk about healthy eating habits as well as what supplements may be right for you (you will purchase them when and where you are happy doing so).

I specialize in living a healthy and empowered life and in my experience you accomplish this by being a whole healthy being…emotionally, physically and spiritually.

Balance!

Contact us today!

 

expectations, do you have them?

I am 45 years old and have recently discovered something that was missing from my life, yep, you guessed it, expectations.

Despite having one too many expectations of myself (yes, this is the curse of being an over-achiever) I virtually had no expectations of others in my life.  I am currently working on this.

In my personal relationships especially is where I lack. I had this notion that I had to be absolutely perfect and self sufficient otherwise I was not lovable.  Only problem is, when you are too busy trying to be perfect, which is impossible, you are also setting unrealistic expectations on the other side which leaves no room for vulnerability or the ability to just be yourself.

Also, when you have no expectations of a partner, you give and give and receive nothing in return which is exactly how you structure things.  You have designed your relationship this way, for whatever reason, maybe for control and safety?   However, existing like this, is completely one sided and can be quite lonely.  When you give and do not receive anything back, you are basically the only contributor to a one sided relationship.  This can wear on your soul, over time.

You may tell yourself that you are happy with things this way, by existing this way you think you have some sort of control because you rely on him or her for nothing. However, all you have done is isolate yourself in a one sided and empty relationship.  This does catch up with you!  Over time feelings of resentment creep in.  Truly at no fault to your partner, as you taught him or her early on that this is what you would accept.

Nothing.

This is fear based behavior.  When you live in a place of fear you are constantly afraid of losing something.  In my case, my biggest fear was if he knows I am not perfect, he will leave.

How sad is that thought process!  No one is perfect, not even a little.

So I am on this amazing Journey of preparing myself for a healthy and happy relationship and my next step is setting boundaries and expectations knowing what I really want and expect from a relationship and partner.

Truth be told, this is kind of fun for me.  I love healing work.

Below I have listed a few of my expectations of a relationship, some are quite simple (see if any resonate with you):

  1. Emotional maturity and availability
  2. Loyalty
  3. Support (this one is HUGE for me)
  4. Guidance/Teaching
  5. Patience
  6. Affection
  7. Respect
  8. Fun
  9. Love
  10. Vulnerability
  11. Intimacy

There are more, but this is a good start.  I don’t think I have experienced even ONE of these in the 19 years of relationships I was in.  Maybe “fun”, but only at the expense of my integrity and morals sometimes.  There was always a cost.

So I empower you to ask yourself – do you have expectations of the important people in your life?  Your husband, boyfriend, children, co-workers, boss?  If not, start thinking about what you want those expectations to be and jot them down.

I am also working on this in my professional life.  What are the expectations I have of myself that are realistic, of my staff, my co-workers, my boss and the Company as a whole.

We really do teach people how we want to be treated.  If we allow certain behaviors we are telling them that its OK.  If we don’t accept certain behaviors, we are training people to treat us the way we deserve.

Some of this stuff is so simple you almost can’t believe it takes so long to “get it’.

Would love to hear from you if you are in the process of setting boundaries and expectations for yourself and others.

Namaste

As always, please contact us if you would like to set up a coaching appointment.  I would love to work with you on setting your expectations.