~Combining Clean and Intuitive Eating for Weight-Loss

In order to have weight loss that lasts you really don’t need a diet, you need a lifestyle change. You can’t expect the weight to stay off if you revert back to old habits. So the first step to long-lasting weight loss and improved health is accepting that you will have to make a lifestyle change.

Today I will cover 4 ways to get started with clean and intuitive eating so that you can get rid of some of those unwanted pounds and improve your health.

• Eat Plant-Based Whole Food - What exactly does this mean? Well, plant-based is eating mostly plants and avoiding any animal-based foods. Whole foods are foods that are not processed. These foods don’t have an ingredient list or they might have a very limited one. Veggies, fruits, grains, legumes, nuts, and seeds. When you do buy something with a label, make sure you read it and know what the ingredients are. If you wouldn’t feed it to a baby then...

You know that nervous feeling when you're about to speak in public, do a FB live, or even speaking at a board meeting. 

Nervous, sweaty palms, sweaty everything!

Why is it that this one thing is so unnerving to a majority of the public?

The answer is, it’s a very important basic human need. The need to belong. Be accepted and loved by our friends, family, community, and our peers. As I said, it’s a basic human need so right up there with food and shelter.

So cut yourself some slack and use some of these tips to help you deal with the stress and consider that that nervous feeling is just a bit of excitement.

Like I always say, there is always magical stuff on the other side of discomfort.

Here are some tips:

• Preparation. This one helps me tons! Make sure whatever you’re going to be speaking about that you have all the information you need. Also, make an outline with the talking points you will cover to stay on track.
• Practice. Before I do a FB...

Welcome To Self-Care Sunday!

Setting boundaries might sound a bit confrontational or limiting. Actually, it’s what I think is one of the most important forms of self-care/self-love and it is not limiting but actually very expansive and can help you live your life more fully being authentically yourself.

What exactly is a boundary? A boundary is a limit we set around what we consider acceptable and unacceptable behavior. What we will do or not do, accept, and tolerate.

A boundary is very personal, it has nothing to do with another person. It is our own setpoint for what is acceptable in our life and it is our responsibility to set and maintain them and no one else's.

If you feel someone has stepped over one of your boundaries it’s because you let it happen.

It is not someone else's job to uphold and respect our boundaries, it’s our job.

If you set a boundary and don’t hold to it then you will send the message that no one else has to respect it either.

We teach people how to treat us.

...

3 Steps To Declutter Your Mind

I love to declutter stuff. My car, my closet, my junk drawer, and pretty much any part of my life. What most people don’t think about is how to declutter your mind so you can have less stress and anxiety and also make space for more creativity and happiness.

I recently did a FB live on decluttering in my FB Group, Empowering Women at 40 and Beyond, and was going to write about decluttering everything, but then I thought it would be better to focus on your mind because we often fail to think and care for ourselves and I’d say getting your head unclogged would be beneficial, right?

Here are 3 steps you can take to help declutter your mind.

• Take care of all that unpleasant unfinished business - You know what I’m talking about. All those unpleasant things you need to do but put off forever. Calling the bank about that unknown charge, doing your taxes, making a doctors appointment, calling a family or...

Self-care To Help With Anxiety

When all the crap started in 2020 (Too much crap to list for all of us), I'm not gonna lie, I was freaking anxious. And I knew I needed to make some adjustments. My anxiety level was unreasonable and I knew I needed to get it to chill. I started to do some research on how I could do this naturally.

Keep in mind in order to really make changes in the way you feel you have to do the work. If you want to feel different then you have to be different. So commit to doing the work when you get started.

Here are a few changes I made that helped.

I Cut Back On The Caffeine

This was tough for me, I love coffee and it's such a huge part of my routine. The more I read about it, the more I knew it needed to be done!

Caffeine can not only increase anxiety levels but even worse people with anxiety can be more vulnerable to its effects. I now drink mostly decaffeinated which I did gradually over time. If you want to know my system, contact me and I'll share.

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This week I thought it would be great to talk about learning how to say no to things you really don't want to do so you can say yes to things that light you up inside.

This is a way to prioritize and protect one of your most valuable resources! Time.

 So make sure when you say yes to something it's a hell yes! Agreed?

 Today I'm going to cover 3 different situations and how to say no.

To The Boss - When You Don't Have The Time

“I know this project/work is important to you. Can we spend some time looking at my current responsibilities because I want to do my job very well and I don't want anything to fall through the cracks. I can get this done for you but we might have to put another project on the back burner so I can give you my best work for this one.” It's the truth and it's polite and respectful.

To A Close Friend Or Family Member – If You're Currently In A State Of Over Scheduled Overwhelm

“ I'm sorry I'll have to pass right now....

6 Quick Confidence Boosters

Helping with immediate challenges

While there's a lot of things you can do to help with your confidence on a deeper level that has more staying power, today I'm talking about tips for a quick confidence boost in an immediate situation you might be dealing with.

So first what is confidence? And what is the difference between confidence and self-worth/esteem?

Self-esteem is your sense of self, who you are, and your acceptance of that.

Confidence is a belief in your capabilities.

These definitely have an effect on each other but are different things.

Here are a few quick tips to help improve your confidence levels.

• Visualization - Before going into a situation you might be intimidated with, rehearse it successfully in your head. Go through the whole situation step by step. See yourself getting through it successfully without any problems.

• Educate yourself about the subject or the challenge your facing,...

Finding Your “Why”

Putting strong intention behind your goals and dreams.

One of the first things I have my clients do when they are setting goals or they have a big dream that they want to bring to life is to have them do the “Finding Your “Why”” exercise.

There's a couple of things this does for a person.

1. It helps the person discover if this is indeed their goal. You might say, “Who else s goal would it be?” Well sometimes people will set a goal trying to please someone in their life like a parent, significant other, children, or even society. If you dig deep and can't find the passion behind the goal, it might not be yours.

2. It also can help you dig deep and find the true meaning behind why this goal is important to you. The deeper you dig, the more emotion and passion you will put behind the goal giving it intention and power.

3. Having a well thought out “Why” behind each goal gives you something to...