Fitness, Goals, Gratitude, Health and Wellness, Mid-Year Check In, Mindfulness, Personal Development, Perspective, Pursuing your dreams

We’re HALFWAY Through 2021!

Where are you at?!

Every January I set intentions and goals for the upcoming year. In recent years, I have been extremely specific about my annual goals and the steps it’ll take for me to accomplish them. I look at them frequently throughout the year to ensure I am on track but each July I take a good, hard and honest look at the goals I set, my progress thus far and if they are still relevant to me and my dreams. 

My midyear check-in is about reviewing the following:

  • where am I at in the process of meeting my goals?
  • what MUST I do over the next 6 months to reach my goals?
  • if I have reached a goal, can I level up in that area, if desired?
  • do my goals still feel attainable, or do they need to shift a bit – make bigger or a bit smaller?
  • how am I feeling about my progress?
  • what am I surprised by?
  • what has been the hardest step(s) towards reaching my goals? How will/have I overcome it?
  • what is the feeling I want to embody at the end of 2021?

This process can be a motivating wake-up call to maintain the fire I set in January. Sitting here typing this and looking at the goals I set in January, I can celebrate the fact that I have already accomplished a few of them, while simultaneously recognizing that I haven’t dedicated much time to others. 

This opportunity of a midyear check-in allows me to shift my focus a bit, if needed and maintain the course. 

Did you set goals/intentions at the beginning of the year? If so, how are you doing on progress? 

Want support? Reach out, I’m happy to help!

There’s STILL six months in this year! What do you want to achieve by January 2022? And more importantly, what feeling do you want to embody?

Keep going, you’re worth it.

Mindfulness, Mindset, Personal Development, Perspective, Self Awareness

June Newsletter

When you Accept What is…

Hear me out for a minute…

When the wind blows, we don’t try to change it; we accept it as it is. We don’t run up to the trees and attempt to hold them down because ultimately that wouldn’t work. The movement of the trees is a bi-product of the wind. When it rains, we don’t try to change it, stop it or alter it. Although some days we may not want it, we don’t push against the sky to make it stop, we simply accept it and adapt. 

What if we used this same concept with our emotions? What if when our emotions came up, we didn’t try to change them, suppress them, minimize them or ignore them, we simply accepted and adapted?

What if we accepted them for what they are: energy moving through us. 

What if we backed up, allowed space for our emotions so they could move through us instead of become us? 

My theory is that when emotions come up for us, it’s a clue. A clue that has the potential to lead us to deeper healing, understanding and awareness. 

What if you approached your emotions like you do the wind and the rain – accept them for what they are, shift to a vantage point of observation and adapt, as needed?

I invite you to honor any feelings that arise for you in the coming days, accept what is, while you stand firmly in your truth; stand firmly in the knowing that you are grounded, despite any emotion or feeling that moves through you. 

Something to consider: “I am the container for all of my emotions: I allow them in and I allow them out.”

Breath Work, Health and Wellness, Limiting Beliefs, Mental Health, Mindfulness, Mindset, Overcoming Self Doubt, Personal Development, Perspective, Self Awareness

Breath work has Changed my Life

Bold statement, but simply the truth.

Breath work has made a significant impact on my life, my health, my healing and my spirituality. Sometimes it feels complex to talk about because it feels so different from what I have experienced in the past or from how I have previously lived my life, but it’s part of my life now. Breath work has allowed me to realize that I have everything I need within me. It’s allowed me to realize that when I’m having a really hard time, a really big feeling or a really down day, I have the power within me to re-center, re-align and settle into my essence. 

Breath work has helped me re-connect with the essence of who I am. I had a very intense vision during one of my sessions: there I was standing in darkness, holding onto a string that was connected to the black and white way of life I have been living, mostly in regard to my job. Through this session, I thought about my life and the journey I have been on. Through this session, I thought about how I’ve been feeling in my current role as a nurse. And by the end of this session, I realized that holding onto this string attached to the black and white way of life just simply didn’t feel right to me. It felt wrong. It felt heavy. It felt nauseating. It felt like I was trudging through concrete. And then I saw the other string. Attached to this string was the gray way of life. But to me, it wasn’t gray – it was so full of life and color. It felt light, it felt warm, it felt exactly like home. It was in this session that I realized, although most of my life I have felt that I need to climb the latter, or have the cookie-cutter way of life or a job that everyone understands, ultimately that’s not who I am. I am not the black and white way of life, I am the gray way of life, where it’s a bit more obscure, a bit more ambiguous, a little bit different from the mainstream, but exactly right for me. 

Breath work has helped me to heal and continues to help me to heal. There is a lot with this concept, but ultimately, I feel we all experience our own level of tragedy, trauma or wounding in our lives. Breath work has allowed me to do the shadow work, to nurture the parts of me that felt neglected, abandoned, hurt, abused or forgotten. Breath work has allowed me to nurture the little girl part of me that still feels that hurt. Breath work has allowed me more compassion, love and grace for who I am today and the traits that I have always deemed as weaknesses. 

Breath work has helped me to realize that I have everything I need inside of me to succeed. We are often taught throughout our lives that in order to be happy, in order to be successful, in order to be loved, or in order to be healthy, we must seek something outside of ourselves. Breath work has shown me that I have everything I need to achieve what I want to achieve in this life. Breath work has helped me to stop directing my attention externally for validation and accolades and instead turn my attention onto myself and seek internal validation, love and acknowledgement. 

Breath work has helped me to manage my stress, overwhelm and anxiety. Breath work has helped me to identify what I need and then to go after it. Breath work has helped me to re-become the version of me that I let go of, suppressed, ignored, have hated and/or abused. Breath work has helped me to recognize my worth and has helped me to stand strong in defending that worth.

Breath work has changed my life. 

Breath Work, Health and Wellness, Mental Health, Mindfulness, Mindset

How your body changes when you change your breath

Oftentimes, we don’t think about our breath, it’s such a natural occurrence that even though we breath up to 20,000 times a day, it goes unnoticed. It’s time to shift our awareness from the external, to the internal. It’s time to shift our awareness inward so we can optimize our mental, emotional and physical health. 

The majority of people are embracing their days with short and shallow breathing. When we are constantly breathing with a short and shallow breath pattern, we are not using our full lung capacity; we are not fully exhaling the CO2 in our body. By not fully exhaling the CO2, we accumulate CO2 in our body which makes our blood more acidic, this puts us at a greater risk for disease. 

When we practice breathwork, we have the ability to self-regulate during a stressful and overwhelming situation, we have the ability to cleanse and release tension, emotions, traumas and wounds and we have the ability to live our lives in a place of calm and harmony. 

When we practice strong and dynamic breathing practices, we are breathing more, which is decreasing the CO2 in our body. When we have low levels of CO2 in our body, our pH rises and our blood becomes more alkaline. When our blood is more alkaline, we are stronger in fighting off and preventing any chronic condition or disease. When we practice strong and dynamic breathing patterns, we activate the sympathetic nervous system, which activates, unblocks and resets the mind, energy and emotional system. 

When we practice gentle and soft breathing practices, we are increasing our CO2 levels in the blood, lowering our pH and making our blood more acidic. The high levels of CO2 leads to vasodilation and bronchodilation which induces a state of open breathing and cardiovascular system dilation. Slow and calm breathing techniques will induce a state of deep relaxation combined with high concentration. Slow and gentle breathing practices calm down the nervous system, decrease the heartrate and activate the parasympathetic nervous system. 

What if you could consistently self-regulate when you were in a state of stress and it would only take one minute, would you want to learn the technique and practice it when needed?

You have the ability to heal, it’s simply about your breath. 

Breath Work, Health and Wellness, Limiting Beliefs, Mental Health, Mindfulness, Mindset, Overcoming Self Doubt, Personal Development, Perspective, Self Awareness, Self Care, Self-Love, Self-Worth

April Monthly Newsletter – Your Breath can Heal

Did you know that you have the power to heal yourself? Yes, you! You have the power within you to heal yourself from stress, anxiety, overwhelm and ailments. 
 
For so long we’ve been shown and told that in order to heal, we must take medication or we must seek something outside of ourselves; when in reality, we have everything we need within us. It comes down to something so simple, so natural and so essential to our existence: our breath.
 
Take a minute, sit back and recognize how you are currently breathing. Are you breathing into your belly or your chest? Is your breath long and slow? Or short and fast? Are you holding your breath? Is it irregular? Do you breathe in through your nose or your mouth? 
 
Anxiety, stress, or overwhelm is simply energy in our body. If we can learn to regulate our breath, we can learn to regulate and shift from our sympathetic nervous system (fight or flight) to our parasympathetic nervous system (rest and digest). 
 
When our bodies are in a constant state of stress our blood is typically acidic due to the increase in CO2 in our body. The increase in the CO2 in our body is due to our poor breathing habits. When our blood is acidic, it is an optimal environment for disease. 
 
Over the next month, I will be writing all about breath work: how it has made a massive impact on my life, overcoming my limiting beliefs and healing my childhood wounds. How it can optimize your health in regard to your immunity, respiratory and cardiovascular health, as well as mental health. How it can have an impact on how you pursue your days; one breath at a time.
 
That’s right, I am a certified breath work instructor and it’s time to show you the positive impact your breath can have on YOU.
 
It’s time to start healing ourselves, from the inside out? You in? Let’s go!

First Responders, Health and Wellness, Mental Health, Mindfulness, Mindset, Personal Development, Self-Care, Self-Worth

A Big Day for Me!

In January, I was asked to speak on Code 321’s podcast, a podcast directed towards first responders. During the podcast, Nick Carson and I took a deep dive into negative emotions, the bad habits that often accompany the negative emotions and how they can have a massive impact on not only our life, but of the lives of the individual’s we love. Take a listen for some quick tips on how to recognize your unhealthy habits, identify the trigger attached to the unhealthy habits and how to shift them.

Fitness, Health and Wellness, Mental Health, Mindfulness, Mindset, Overcoming Self Doubt, Personal Development, Perspective, Self Awareness, Self-Worth

Five Weeks that Could Change your Life

“I don’t know where to start. I always do this, I start something and then I quit…What’s the point?”

The point is, it CAN be better than this. You CAN be grateful for what you have, and still want more. You CAN have dreams while remaining humble. You can focus on yourself and your health when the world feels unsteady.

5-weeks to get you started. 5-weeks to kick-start your journey.

With a registered nurse and certified health coach offering you support, accountability, education and insight through workbooks and weekly meetings, you have the ability to set yourself up for success towards achieving your goals.

During this 5-week program, you will:

  • explore and pursue uncharted territory; looking at triggers, limiting beliefs and overcoming these barriers that shield you from connecting with your true self. 
  • identify your goals, implement daily habits, and create a daily routine for success. 
  • identify patterns when it comes to your nutrition and physical activity and implement changes to optimize your health.

Are you ready?

The perfect moment to start is right now. Let’s step on this path towards wellness together.

Gratitude, Health and Wellness, Joy, Mindfulness, Mindset, Perspective

Seeing All the Good

I’m sure it’s easy for you to identify the bad, the unfortunate, the sad, the heartache, the stress and the anxiety that this year has stirred up. I’m sure it’s easy for you to sit in that space of negativity, because when it comes down to it, this year has been hard, really freakin’ hard. We all have faced our individual challenges and with that being said, the feelings we have felt are universal.

What I want to challenge you to do today, is to step out of the ease of identifying the bad and the hard and to look at the beauty and magical moments that have happened this year. There may not be many, but there are some. If you can hold tightly onto these magical moments as we approach 2021, maybe, at some point you can look back at this year and only remember the beautiful, magical moments that you had. 

As part of my morning practice, I write… every single day. As part of my monthly practice, I do a monthly recap on all the good things that came from the previous month, one challenge and then the things I want to accomplish in the next month. This practice has offered me grounding in the fact that although we were locked down, the numbers are rising, and people are dying, in my home, in my world so many special moments happened and are still happening. 

These are some of the good moments that came out of this year for me:

  • My date with Ella in January to ECHO and Al’s French Fries as some 1:1 time before I went back to work after maternity leave.
  • Hot cocoa dates with my loves – with ALL the whipped cream.
  • Dates with a bestie to watch the Bachelorette before we both returned to work after maternity leave.
  • Alex starting a new job!
  • Before the pandemic hit, I was able to travel alone to Toronto for an amazing, life-changing conference.
  • Sewing Mr. Fuzz, we made a teddy bear!
  • SO many movie nights, always with a sweet treat.
  • Virtual conferences and education!
  • Reconnecting with loved ones.
  • Identifying and using my voice – SO much self-discovery this year. 
  • Wine nights via FaceTime with a few of my besties!
  • Local trip to a Lake House with friends for some amazing days, laughs and needed connection and fun!
  • Our adventure with chickens – holy smokes – if you haven’t seen my instagram stories about these chickens – it’s pretty funny… check it out!
  • Golfing adventure!
  • All the bonfires, s’mores and, as Ella says “s’marshs’mellows”
  • The smell of fresh cut grass and flowers – especially the lilacs as they start to bloom
  • Pool “parties” with family and friends.
  • Ella learning “One Hand in my Pocket” and singing it most days on our car rides (don’t worry, I silenced the one swear word ;-))
  • A ride with my dad in his power wagon that he fixed up.
  • Ice cream dates with family.
  • Camping … always camping. Lake George adventures with my loves!
  • Boating with my parents.
  • My Sunday morning walks with a bestie. 
  • Sleeping in and not being so strict on my wake up time.
  • Yahtzee nights with my love. 
  • Friday afternoon bike rides with a bestie.
  • Anniversary dinner and hiking Camel’s Hump the next morning with mimosas at the top to celebrate 5 years of marriage.
  • All the arts and crafts, playdoh playing, swingset swinging, learning to bike ride and do the doggy paddle.
  • Watching Adalyn take her first steps.
  • French vanilla coffee.
  • Weekend breakfast dates with my parents.
  • Quite mornings on the porch with my journal and the birds while the rest of the family slept.
  • Country running – the birds, the ever-changing scenery and just me and the dirt road. 
  • Podcasts – thank GOD for podcasts!
  • Ella hiking up snack mountain! What a trooper! 

These are just a few of some very special moments that this year has brought me. Reading through these and writing them down leaves me with a feeling of satisfaction, happiness, peace and calm. There can still be so much good and so much magic during such an unsettling time. 

What are some of the magical moments you’ve had this year? Write them down. Put them somewhere as a daily reminder that although this year has been challenging, it has also been beautiful. 

I hope that you consider doing this practice. Sending you a big virtual hug.

Goals, Health and Wellness, Mindfulness, Mindset, New Year, Overcoming Self Doubt, Pursuing your dreams

Preparing for 2021

Bring it On, 2021!

It may be hard for you to consider coming up with a plan for 2021 when it feels like things could change at the drop of a hat. Let’s plan for 2021 and anticipate massive change. Let’s plan for 2021 and the change you want to make. What are a few small things you want to accomplish in the upcoming year?

  • Do you want learn how to cook?
  • Do you want to organize the basement?
  • Do you want to read 10 books?
  • Do you want to train for a 5K or half marathon?
  • Do you want to strengthen your marriage?
  • Do you want to strengthen your relationship with your kids?
  • Do you want to laugh more?
  • Do you want to travel to Mexico?!

Take a minute to consider a few small things you want to achieve in the upcoming year and write them down. Now, take a minute to consider how you will achieve them. Not only is the goal important to identify, but the how is critical for success.

One thing I will achieve in 2021 is this:

I create a Fit Together Health and Wellness Workbook for my new clients!

This is super exciting for me and probably the first time I have put this out into the universe, BUT it’s something I have been thinking and dreaming about since launching the business in 2019. I think 2021 will be the perfect year to get this going!

So, I’ve clearly laid out one of my goals/intentions for 2021, this is how I’m going to do it:

Goal: Create a Fit Together Health and Wellness Workbook for new clients.

Step 3: Find manufacturer to create book / go to print!

Step 2: Put together the contents of the workbook in a user-friendly, effective layout. 

Step 1: Create the contents of the workbook.

This step-by-step process was inspired by Rachel Hollis. Although these steps are big steps and there are micro-steps imbedded in each one, it gives me a clear picture of what I need to start doing and complete before moving to the next step. 

So, how about you? Not a goal setter? I encourage you to give it a shot. Even if it seems trivial or like such a small goal – DO IT ANYWAY. If we aim at nothing, we will get nothing every time. 

If you want help with this, I’m happy to help! Just reach out and we can develop a step-by-step plan for you to achieve your goals and intentions for 2021. 

I believe in you and your ability to achieve your dreams, do you believe in you?

Let’s go!

Health and Wellness, Mental Health, Mindfulness, Mindset, Personal Development, Self-Love

Watch Your Words – Self Talk

Negative self-talk has been a prominent topic in many discussions with my clients. Negative self-talk stems from limiting beliefs, poor confidence, unidentified or low self-worth and judgement.
 
Negative self-talk can take on many forms, but the way I see it the most:

  • looking in the mirror and berating the body
  • not celebrating efforts and success
  • deeming a job well done “not good enough”
  • leaving a conversation wondering if something you said was “wrong”
  • questioning self-judgement and decision(s)

The thing about negative self-talk is that we weren’t born this way. We didn’t come out of the womb berating our bodies, deeming our journey through the birth canal not good enough or questioning our judgement to leave the womb. We entered into this world full of curiosity, wonderment, and a hunger for life. Through most of our early years, we live without inhibition. We inherit our negative self-talk and the voice inside our head; it was never ours to begin with. The way we speak to ourselves, likely similar, repetitive thoughts and ideas, was given to use as we grew into children and young adults.

So, my question for you is, how do you speak to yourself?

  • Do you speak encouragingly or discouragingly? 
  • Do you celebrate your effort and success or do you think of all the ways you could have done better?
  • Do you shame and guilt yourself for something you might have said wrong, when in fact there was nothing wrong about what you said? 

You cannot love thy neighbor until you love thyself. You cannot pour from an empty cup until you fill your own. You cannot fully love the people you want to love and treat them with respect until you do the same for yourself. 

Whatever your version of negative self-talk looks like: the mirror, the job not good enough, questioning your judgement – give yourself some grace and realize that you’re doing the best you can. And if you can do better, then do better.

TIPS and TRICKS:

  • Presence and Awareness – you can’t be aware of your negative self-talk if you are not present or aware of when it happens.
  • Keep track – take an entire day to write down your thoughts in real time – observe the ratio between encouraging vs. discouraging thoughts. 
  • “Watch Your Words” – a quick and easy statement to remind yourself that you are not the voice inside your head and you do not have to believe everything that voice tells you. 

EXAMPLES:

  • “I hate my stomach.” Watch your words. “I love my smile, it’s bright and nice. My stomach nourished, held and developed my babies and it’s a goddamn blessing.”
  • “I should have spent more time on section B of that presentation, I don’t think they understood what I was talking about, they looked confused.” Watch your words. “I spent a lot of time preparing this presentation. I presented it in a way that was clear, concise and well thought out. I gave all the employees my contact information so if they have further questions and/or didn’t understand, they have the means to reach out. I did everything I could and it was enough. Their look of confusion was not a reflection on me as an individual.”

TAKE AWAY:

Ultimately, watch your words. You have the ability to change your habitual thoughts and negative self-talk, it will take practice, patience and effort. The way we speak to ourselves is the most powerful tool we have. Continue to nourish your mind, heart and soul with communication that allows you to grow and flourish and not shrink into a state of smallness.

Treat yourself with the same, if not more, respect than you give to thy neighbor. You deserve it.