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!

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!

Gratitude, Health and Wellness, Joy, Mindset, Thanksgiving

Optimizing your Health on Thanksgiving

Thanksgiving is my absolute favorite holiday. My favorite aspects of the day have always been the Macy Day Parade, the smell of lunch in the oven and enjoying the delicious food while surrounded by the people I love. Although it is my most cherished holiday, it can also be a time of indulgence to a level of discomfort. Here are my top five recommendations to stay on track before, during and after the Thanksgiving meal to optimize your health and maintain your comfort throughout the entire day:

  • Eat breakfast! So many people think, “oh, I’ll save all my calories for the big meal.” This could be your biggest mistake. Eat a well-balanced breakfast so when it’s time to enjoy the Thanksgiving meal, you are not ravenous. When we are overwhelmingly hungry, our blood sugar dips which leads to those intense desires to eat sugar, simple carbohydrates and/or to eat more than our body really needs. Start your day off, as you always do, with a well-balanced breakfast that sets you up for success.
  • Drink water! If you are enjoying some libations or not, make sure you’re enjoying water, as well. Consuming water helps us with digestion, circulation, and transportation of nutrients among many other things. Water may not be that exciting, but it’s vital for our health.
  • Lean back! During the actual meal, be mindful of the pace that you are eating. Take two bites and then put your fork down and sit/lean back. This will create awareness, presence and mindfulness around your body’s cues towards satiety.
  • Get outside! Thanksgiving is about being with family, right? Why not have a little fun! Get outside and play with the kids! Don’t have kids to play with? Propose a fun activity for the adults outside: quick game of kickball, capture the flag or good ol’ football!
  • Hold off on the h’ordouves and save room for the Thanksgiving meal. Enjoy a few nibbles if the desire is there, but otherwise stay busy visiting with family while you wait for the meal. This is a great reason why eating breakfast is crucial. 

Out of all of the above, most importantly – enjoy the holiday. This year has had some exceptionally challenging moments; take this day to enjoy the blessings that this year has brought. And remember, your efforts this year towards your health and wellness will not be completely derailed if you decide to enjoy the h’ordeuvers or have a glass (or two) of wine.

Cheers to your health and happiness. 

COVID-19, Mindset, Pandemic 2020, Perspective, Self Awareness

Perspective – Looking Back on our COVID-19 Experience


I have done significant exploration around this idea of perspective; how to shift my perspective so it serves me and then live a life holding onto this idea that everything that happens, happens for me.

When we received the results of our COVID-19 test results, I managed my fear and anxiety by frequently addressing these questions and ideas:

  • What do I know to be true?
  • What can I control?
  • We would not be given anything we could not handle.
  • I am right where I am meant to be.

I used these questions and statements as a way to ground myself during quarantine and I continue to use them in the uncertainty of this pandemic, during this season of significant change and during a time that feels chaotic.

After the initial shock of COVID-19, I let go of this perspective of “this is happening to us” and was able to quickly shift into a state of “for whatever reason, this is happening for us.” Now that we are through it, now that we are back to work, daycare and school and even during our time of quarantine, I could and can clearly see why COVID-19 was for us.
 
During this time together, the two weeks in our home, just the four of us, we shared the most special, sweet and memorable experiences. The extra snuggles, the laughs, the scavenger hunts, the scarecrow making, the paper airplane races, the games, the movies, the arts and crafts, the playing outside mid-day, the swinging on the swings, the going to sleep knowing that we’d all wake up in the morning and get to spend another day together without having to leave. For some, the idea of not being able to leave might feel and sound suffocating, but for me, it was liberating. The idea of not having to rush out the door first thing in the morning, the idea that we could stay a little longer under the fuzzy blanket with Curious George on the TV and the idea that I could drink a hot cup of coffee a bit more slowly were the most comforting thoughts and feelings. In those moments, we were right where we were meant to be – with each other.

I am not discrediting the fact that my family is healthy. I am not discrediting the fact that we are blessed enough to have a home and to have food on the table. I am not discrediting the fact that this tag-line to this email could be triggering for some. If you have lost a loved one to COVID-19, I hold your family and the loss you experienced closely to my heart. 

What I want to say is this: even in times of stress, even in times of overwhelm, even in times of fear there is ALWAYS a reason for whatever you are experiencing. It may take years to figure out how a tragic event was for you or how a serious illness was for you, but if you can give yourself space, time, trust and freedom to be open to the idea that this is meant for you, you will be serving yourself and cultivating a life of hope and openness.
 
Choose to look for the good because you will always find it.
 
If you are dealing with something hard, if you find yourself ill or unwell, if you are facing change, if you are stuggling with fear and anxiety…ask yourself, how is this situation, feeling and/or challenge for me? It’s okay if you can’t find the answer right now, but I hope you can find some comfort in knowing that you would not be given anything you could not handle and you, my friend, are right where you are meant to be.

Health and Wellness, Mental Health, Mindset, Personal Development, Self Awareness

Watch Your Words – The Way We Speak to Our Children

According to Brene Brown, shame is trauma. The brain processes social rejection or shame the same exact way it processes physical pain. “…childhood experiences of shame change who we are, how we think about ourselves, and our sense of self-worth.”

I’m going to preface this email by saying, I have been a parent for three years and by no means am I an expert. However, I will say that when I speak in a way that may carry some shame or hear someone speaking to a child in a way that may lead to feelings of shamefulness, I see it. I see it in the child’s eyes, demeanor and overall response. 

That awareness and observation of the sudden shift in the child is why I practice mindful communication as much as possible. Some days are certainly easier than others, but as a Mama, it’s important to me to foster confidence and self-worth for my children as much as possible.

When I hear communication directed at my kids or other kids that may lead to feelings of shame or limiting beliefs, I do my best to shift the statement.

Here are a few statements that I have heard spoken to my children and other children. 

  • You’re a mess!
  • You’re such a good girl for cleaning up your toys.
  • See, this is the side of you that I love.

I do my best to correct the phrasing when I hear it, which will intermittently lead to negative feedback from the person speaking the statement or positive feedback from the person speaking the statement. 
 
Statement: “Oh man, you’re covered in food, you’re a mess!” My response: “No, she’s not a mess, her shirt has food on it, her shirt is a mess.” OR “No, she’s not a mess, she made a mess.” 

Statement: “You’re such a good girl for cleaning up the toys.” My response: “She is always a good girl. By picking up her toys, she’s demonstrating good behavior.”

Statement: “See, this is the side of you I love.” This one took me by surprise. I heard it spoken quietly as I was passing by and I was not in a place to throw out a response. However, for continuity sake, my response to this statement: “We love every side of you, I’m glad you’re feeling better.” My thought around this statement of, ‘see, this is the side of you I love,’ in regard to the little person that heard this from someone they love is: does this mean when this little person was acting out and misbehaving, they weren’t loved? Or when they were expressing themselves, that side of them is unlovable? And now that they are behaving in a way that is deemed ‘acceptable,’ they are loved? A thought process or limiting belief that could materialize throughout this little person’s life as: “when I act this way, I am unloved. When I act this way, I am loved.” All of which could lead to acting in a way that is socially appropriate while abandoning what is true to them, their feelings and their needs.
  
I am not offering up parenting advice and certainly NOT perfect. I will be the first to admit that my anger, frustration and irritability can get in the way of clear and therapeutic communication. However, I am extremely aware that the way in which we speak to our children, will have a lasting impact.

TIPS and TRICKS:

  • Watch your words. 
  • Apologize when needed. 
  • Acknowledge their feelings and try to understand them.
  • Show compassion, vulnerability and acceptance to all sides and behaviors of our little humans. 
  • Acknowledge and be mindful of this idea of shame.

TAKE AWAY:

Our little humans seek our attention, guidance and knowledge on how to embrace this world and life. Show them that no matter what they do or how they act, good OR bad, they are inherently good and are loved. 

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.