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!

Fitness, Goals, Health and Wellness, Marathon Training, Mindset, Pandemic 2020, Running

Marathon Training Through a Pandemic

Honestly, I feel like this whole pandemic has actually been similar to marathon training. It’s been hard and rewarding with a lot of shifts and adaptations to achieve what I want to achieve. 

As I was thinking about sharing my marathon training experience, I wanted to write about it so it was relatable. Not everyone is actually training for a 26.2 mile race right now, but my assumption is that we are all up against some sort of challenge or our own race right now. So as you read this, consider your own race you’re up against. 

By the time you read this, I’ll be eleven weeks into training. Over these eleven weeks, it’s been a consistent push-pull of going for it and wanting to sit down.

There’s been self resistance and push-back. It shows up mostly in the morning during a mid-week long run or just before my long run on the weekend. The resistance shows up as bartering, self-loathing, what if’s, and slight irritation. The questions come up as: “what if I didn’t run today and did it tomorrow instead?” “Why do I keep putting myself through this?” “The marathon date is already pushed, it’s not really necessary that I run 18 miles today.” The excuses, what if’s and self-induced peer pressure come flying at me to knock me off course. However, what I will say is this: no matter how tempting it is to shift my run or not do it, once I get running, I’m fine, in fact most of the time, I’m great. I have also found that once I’m done the distance, I’m grateful I did it and feel so empowered. 

I was talking to a client recently about this idea of being half-way up a mountain. Picture you’re half-way up a mountain and feel completely depleted; mentally, emotionally and physically. At this half-way point, you’re at a crossroads. You can keep going, or you can turn around and go back. How would you feel in each scenario? That’s how I picture these training runs; if I didn’t do it, I would feel like garbage and the irritation and frustration would probably be exemplified. However, if I did it, the elation, pride and empowerment would carry me through my day and completely lift my mood. 

Whatever race you’re facing right now, whatever challenge is in front of you, take a minute and envision how it will feel when you overcome it or envision how it would feel if you quit pursuing it. Which scenario feels better to you? Whatever scenario feels better to you, do it. 

And maybe “quit” is a strong word, because honestly, sometimes the things we pursue are not actually in alignment with our essence. When you find yourself at a crossroad of todo or not to do, take a minute to tune in to your intuition and listen to your higher self. Figure out what is true for you, determine if it’s a yes or a no and go with that. Ultimately, what I have found is if I stay in alignment with my truth, then there’s no room for regret, guilt or shame. 

What sort of race are you facing right now?

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.

Gratitude, Health and Wellness, Mindset, Morning Routine, Perspective, Rest

Standing Strong in Instability

When you feel like everything is out of control, what do you take control of? When it comes down to it, we can’t control much of the world, right? We have no control over the weather. We can’t control the other drivers on the road. We can’t control when/if the kids will get sick. We can’t control the pandemic, all the riots or the injustice and inequality that continues to happen. However, there IS a lot to take control of and it starts with YOU. We may not be able to control all the riots, injustice or inequality that’s going on in the world, but we can control how we raise our children and the way in which we fight for what we believe in. We may not be able to control the pandemic, but we can control our perspective.
 
How do you take control and stand strong when things feel unstable? We have the ability to control our effort and our mindset, so how do you optimize that to feel more stable in this world?

Here are a few things I like to do:

  • Meal plan and prep – every week Alex and I sit down and figure out what we’re having for breakfast, lunch and dinner for the week. We write it out so we know exactly what we’re having. This helps us to not only get organized for the week, but to take control of our nutrition and schedule. 
  • Morning routine – every single morning, without fail I am doing my usual morning routine. No matter the day, no matter the time I wake up, I do the same thing every morning to not only start my day for me, but to also ground myself in some familiarity and stability. 
  • Movement – I move my body basically every day. I do this because it is the best way for me to manage and cope with any and all emotions. Some days my movement is a run, other days it’s stretching, weight training, yoga, breath work, hiking or snowboarding. 
  • Gratitude – I practice gratitude every day; this is part of my morning routine. It is also something we do every night at the dinner table, as well. Even if the day felt chaotic, there is always something to be grateful for. 
  • Rest – boy, oh boy is this an important one. Whether it be laying on the couch while the girls are napping, or listening to my body and sleeping in until 0600 instead of 0430, rest is crucial to our mental, emotional and physical health. Without proper sleep, we are quicker to become more irritable, likely to make poor food choices and are putting our bodies under stress.
     

These little things that have become habits have made a massive impact over the past year when everything else has felt a little off-balance. 
 
What do you do to help yourself feel grounded? Can you add to it?

Remember, it starts with you. 

Goals, Mindset, Personal Development

Dare to Dream

What if this year, you put yourself first?
What if this year, you believed in yourself?
What if this year, you trusted yourself?
What if this year, you didn’t apologize for your feelings?
What if this year, you didn’t let people overstep your boundaries?
What if this year, you took more time for you?
What if this year, you read more?
What if this year, you didn’t accept failure?
What if this year, you asked for that promotion?
What if this year, you quit your job and chased your dream?
What if this year, you stopped drinking to numb the pain?
What if this year, you started therapy?
What if this year, you celebrated your success?
What if this year, you ran towards a challenge?
What if this year, you went skydiving?
What if this year, you woke up 30 minutes earlier?
What if this year, you moved your body 3 days a week?
What if this year, you chose water over soda?
What if this year, you smiled more?
What if this year, you volunteered?
What if this year, you forgave?
What if this year, you pushed back?
What if this year, you slowed down?
What if this year, you moved?
What if this year, you played more?
What if this year, you stopped believing that voice inside your head?

What if this year, you stopped, stepped back, evaluated your life and really let go of what is not serving you and embraced the fear, challenges and alternate choices that can enhance your life. 

What if you trusted and believed that all the things that happen, good and bad, are ultimately guiding you to your purpose. 

What if… 

What if 2021 is an opportunity to get up, stand strong and open up to all the possibilities?

What if you are exactly where you are meant to be?

Lean in my friends, with your dedication towards expansion, this year is going to be amazing.

Every day is a new opportunity to live, so live. 

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.

Goals, Mindset, Personal Development, Perspective, Pursuing your dreams

What’s Your Word for 2021?

Have you ever considered coming up with a word that would guide you through a decision, or an entire year? This concept is something I started two years ago and it certainly has set the tone for the past two years.

Throughout 2020, I spent most of the year reminding myself of the word I chose: commit. At the beginning of the year when I dedicated 2020 to the word commit, it meant committing to my dreams, my vision, my needs, my wants, my goals and the plans I had put into place. Commit resembled continuing on a course despite the challenges, poor motivation or mood I was in. Commit meant to adapt, pivot and implement changes as needed with keeping the bigger picture in mind. Despite the year 2020 has been, I sit here feeling humble that I committed myself to the person I want to be, my family, my friends, my business – clients and patients, my goals and dreams. 

As I look forward to 2021, the word that will guide me through this year is trust. With this word, I will lean into trusting the process, trusting myself, trusting my emotions, trusting my physical responses to moments and interactions and trusting that wherever I am, is right where I’m meant to be. I am choosing this word for a few reasons. First off, trust does not come easily to me but what I do know is that when when something significant has happened in my life, my intuition knew exactly what I needed to do. I want to foster that trust in my ability to know what’s right and what I need to do. I am choosing the word trustbecause I am at a pivotal point with a few big things and I need to trust that no matter what happens, I will find lessons, growth and strength in myself.

What are your thoughts on identifying one word for 2021? One word as an empowering reminder to continue the pursuit towards your goals and intentions when things get tough. One word you can whisper to yourself when you are faced with a challenging or overwhelming situation or conversation. One word to carry you through challenge and to come out on the other side stronger, more confident and with a sense of pride for sticking with something despite the discomfort it might have caused.

If you want to reach for the best version of yourself, you have to get uncomfortable. You can’t grow in your comfort zone. Lean into the discomfort, whisper that word and find yourself one step closer to your vision. 

It’s a new year, go again!