Changing your mindset about movement

Something I've been thinking about a lot recently is how we move about our lives. Not just to stay in shape. But all the ways in which we move our bodies and how these things can hurt us or help us get stronger and thrive.

I used to think that all physical movement was good for me at all times. Even when I was exhausted, I pushed myself to go on a run or workout. I still do this sometimes today!

I have learned through the recovery process from being in a constant state of fight or flight and also from healing from a stroke that this is not always the case. 

We can experience the most growth and healing from our time at rest and this is when our muscles actually grow. 

Not letting ourselves rest can actually make us weaker and more susceptible to sickness. 

Also, for women, there is the added bonus of our cycle and I now know that there are certain times for certain types of movement and...

Recentering Yourself to Thrive in Life Long-Term

Many of us, especially women, spend a large portion of our lives centering others. Whether that be a partner, children, or caring for parents. It looks different for all of us. 

From a young age many women are taught to be the caretaker from our mothers, as they were taught. We are taught to take care of everyone else first, this is our purpose, this is how we survive. At least that is where this behavior came from. 

It wasn't too long ago that women couldn’t have a bank account, couldn’t own a house, without a man. So, as a matter of survival this is what we did and how we were taught your mothers to survive.

Now, things are a changing. Women don’t need a man to survive. As a matter of fact, I think as a whole, women are better at managing life because of the way we were raised. 

But the lasting remnants of this are still around and there are many women who still put everyone else first before...

Embracing your Second Act: Empowering Mindset Shifts for Women Midlife

I don’t know about you but as I am well into being a midlifer and most of the time I fail to feel or remember this fact. I still feel like I did when I was in my twenties but much better as far as confidence and nofucksgiviness. Yes, this is my new word.

I truly believe this is because I’m always working on and upgrading my mindset to keep me inspired and feeling good. I also believe that being single has helped with this quite a bit. 

Hear me out. It’s just me in my household and sometimes that does suck, like when you're sick and you have to walk the dog. Most of the time what it does is give me the freedom to do whatever I want when I want without any judgment or insecurities. I know  a lot of people do have this type of a relationship with their significant other but I never did. 

I like the fact that if I want to change anything about myself and my surroundings I don’t...

5 Actions You Can Take To Get Unstuck

Listen To The Podcast HERE

Every one of us has those points of transition in our lives. Sometimes We move through them with no problem, it’s not usually enjoyable but we keep moving forward so it’s over at some point. Then we have those times where we know we are in a transition period but we’re just not moving forward, we're stuck and it’s so frustrating. 

I’ve definitely been here, more than once, and I have a few things I do to push myself up and out and start to move forward. 

So, why do we get stuck? Well, this can be different for everyone but a lot of times it's because we are in a state of fight, flight, or freeze. Hence the freeze part. Also, it might just be the fear of the unknown and your own body & brain not letting you leave your comfort zone. 

hen we are in freeze because we experienced something very stressful or traumatic, your brain goes into protection mode. It’s your...

Using Intuition To Get Unstuck

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One of the very clear lessons I’ve learned on my path to getting unstuck and finding my purpose is how important my intuition is, my gut instinct, my inner guidance, my higher self. Whatever you want to call it. This connection with ourselves, our heart and soul to the brain is so important and I would say necessary in order to really be aligned. 

The reason I felt completely disconnected with myself for so long was because I was living in a state of fight, flight, freeze, survival, stress and anxiety, my whole life. When you're in this state, your brain is only focused on basic survival, keeping you safe, and using as little energy as possible. 

Some of the things that are important are keeping you alive even if the situation is not beneficial or supportive to your growth and happiness. So, thriving and living your life fully is not at the top of the list, survival and energy conservation is. 

To...

Mindful Eating as a part of your Self Care

As a certified holistic health and life coach and culinary nutrition educator. Today, I’m excited to share a guide on mindful eating that will help you with weight loss and digestion through easy-to-implement tips. Let’s dive in!

Understanding Portion Sizes and Eating Slowly

One significant change in the US over the past 50 years is our serving sizes. They have steadily increased to double what they used to be, sometimes even more. When we eat out, we usually have enough for two meals, and many of us eat these meals in one sitting. Even our plate sizes have increased, so when we eat at home, we sometimes fill our plates just because they are larger. I’ve noticed that my grandmother's china has what look like miniature plates compared to today's standards.

Additionally, we tend to eat very quickly due to our busy lives. Even when we have the time, the habit of rushing persists, leading us to take big bites and not...

Understanding Self-Care and Self-Love: Definitions, Benefits, and Getting Started

>>Listen to the podcast here<<

Hey there, lovely soul! Let's dive into two essential concepts for a happier, healthier you: self-care and self-love. 

I call myself a self-care & mindset coach, but I have to say, I believe self-care and self-love go hand and hand and you can’t really have one without the other.  

This is why I believe they share many common benefits. One of the actions that I believe come under the definition of both self-care and self-love is boundaries. I always say that boundaries are the foundation for self-care and without it, all the wonderful self-care you do for yourself will not stick or have a profound effect on your life. Boundaries are deep-level self-care and an act of deep self-love. 

When I transitioned from professional people pleaser to boundary badass, this is when things really shifted for me. I used to adjust myself, my...

Healing the Nervous System: What It Means, Tools to Use, and Signs of Progress

Hey friend! Let's talk about something super important for your overall well-being: healing your nervous system. This process can truly transform how you feel every day, from reducing stress to boosting your energy levels. So, what exactly does it mean to heal your nervous system, and how can you do it? Let’s dive in!

Before I get started, I wanted to share my journey from being completely disconnected with myself as a person and my body after years of being in a mentally and verbally abusive relationship and not practicing any self care and love. 

I started by setting and maintaining boundaries, removing as much friction from my daily life as possible, allowing space for self love and care, reconnecting and supporting my intuition and then learning to heal and support my nervous system moving forward.

This is the work I do everyday with my clients. Be sure to read to the end to see the signs...

The one thing almost all my clients have in common is they have so much trouble falling to sleep, staying asleep, and getting good quality sleep. 

I spend a lot of time working with people on different ways to improve all of these things because when we're lacking in the sleep department there are so many ways this affects us. 

Here are some of the things that can be affected:

• Impaired Cognitive Function:

  • Reduced concentration and attention
  • Memory problems
  • Difficulty making decisions

• Mood and Mental Health:

  • Increased irritability and mood swings
  • Higher risk of anxiety and depression
  • Lower stress resilience

• Physical Health:

  • Weakened immune system
  • Increased risk of chronic conditions such as heart disease, diabetes, and hypertension
  • Weight gain and obesity

• Metabolic and Hormonal Imbalance:

  • Disrupted metabolism
  • Increased appetite and cravings, especially for unhealthy foods
  • Hormonal imbalances affecting growth and stress hormones

• Safety and...

Transform Your Day: Create a Relaxed and Intentional Morning Routine to Reduce Stress and Boost Happiness

Starting your morning out on the right foot can really have a profound effect on your entire day and sometimes your whole week. 

Just think about how you feel when something negative happens first thing in the morning. We can all get better at managing how we respond to these things, but we are not perfect. I know I’m not! 

So why not be really intentional about how you start your day so that you have a great experience, every day!

This is what this week’s self care practice is all about, creating a relaxed intentional morning routine to start your day off in a way that serves you all day long.

One of the things to remember when you’re creating this morning practice is to do what feels good to you, what feels relaxed to you. I’ll be making some suggestions, but it should feel good to you and anything that doesn’t feel aligned, just leave...