Anxiety, Breath Work, Health and Wellness, Mental Health, Mindfulness, Mindset, Overcoming Self Doubt, Perspective, Self-Worth

All you have to do is breathe…

Breath Work Mantra: I am worthy.

If you find yourself needing a few minutes to reconnect to yourself, to feel grounded and to feel empowered, take a few minutes to sit down, quiet down and simply breathe. You’ll be amazed at the shift you feel once you’re done. 

You’re worthy of these 15 minutes.

I am Worthy

Breath work may not be for you if you have the following conditions:   

  • Pregnancy
  • Detached Retina
  • Glaucoma
  • High Blood Pressure (not controlled with medication)
  • Cardiovascular disease including angina, previous heart attack or stroke.
  • Diagnosis of aneurysm in the brain or abdomen
  • Uncontrolled thyroid conditions and diabetes
  • Asthma – if asthmatic, your inhaler nearby during the session.
  • Epilepsy
  • Prior diagnosis of bipolar disorder, schizophrenia or previous psychiatric condition.
  • Hospitalization for any psychiatric condition or emotional crisis within the last 10 years.
  • Any other medical, psychiatric or physical conditions which would impair or affect ability to engage in any activities that involve intense physical and/or emotional release.
  • This list is not all inclusive and it’s generally recommended that if you have a question about a condition you may have that is not listed, that you consult a physician before beginning breathwork.

If you have or have had any of the listed conditions, it is strongly recommended you consult a physician before beginning breath work.

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, 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!

Anxiety, Breath Work, Health and Wellness, Limiting Beliefs, Overcoming Self Doubt, Therapy

When Anxiety Hits

Some days when I experience a moment of anxiety, I look normal on the outside, but what I’m feeling on the inside is my racing heart, my shallow, stunted breathing, my shaking hands, my flushed skin, a slight twitch to my neck and an inability to think and sometimes speak clearly. It was a few years ago when I started to pay attention to the moments when I was most anxious; who am I around? What’s going on around me? What’s the underlying feeling? How can I cope with this if I cannot leave my situation? 
Varying levels of anxiety would present intermittently throughout my day or week, however when I started to pay more attention to it and with the help of a professional, I started to identify the limiting belief(s) and feelings underneath the anxiety. When I am anxious these limiting beliefs come up for me:

I am wrong/bad.
I am not enough (good enough, smart enough etc.).   
Something bad is going to happen.

What are the feelings and limiting beliefs underneath your anxiety or feelings of unease? When do you experience anxiety or feelings of instability? If we get curious about our anxiety without judgement or shame, we can discover that there’s some healing to be done. 
When I feel anxious, this is how I cope with it:

  • Deep, belly breaths – this helps me shift from the sympathetic (fight or flight) into the parasympathetic nervous system which helps me relax.
  • I say to myself, “this I know to be true…” and then I list all the things.
  • I quickly start jumping or moving (if appropriate to the situation I’m in) – this helps to move the energy. Anxiety is simply energy in our body and by moving, I am able to move the anxiety out of my body in a physical way as opposed to letting it build inside me. 
  • I talk about it with someone I feel safe with, this takes it out of the darkness of my mind and body and shines a light on it. By bringing it into the light, it doesn’t feel so big. 

At some point, everyone feels a little unsteady. I hope you consider applying the above tips to help you stabilize and ground yourself when you are feeling overwhelmed by your emotions. 
All of your emotions are a clue for exploration. Your emotions can show you that there’s healing to be done. I encourage you to face your anxiety as opposed to turning your back to it; the only way to heal is through. 

I will also say this, if you are emotionally or mentally suffering, please reach out, to me, to a mental health professional or to your doctor. You are not alone. You do not deserve to suffer alone and there are people out there that want to help. 

You are stronger than you think, and sometimes the first step is reaching out. I’m here if you need to talk. 

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, 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!

Ed Mylett, Overcoming Self Doubt, Self Awareness, Self-Worth

Do you Doubt your Greatness?

Do you want to overcome Self-Doubt?

It happens – that inner voice creeps in at the most opportune time to break down any confidence you’ve gained to do something new, challenging or unfamiliar.

“Maybe I’m not ready for this yet.”
“Who am I to do this?”
“I’m not smart enough.”
“I don’t know what I’m doing.”
“There’s more important things to do than take care of myself.”
“I’m not worth the time. I don’t have the time.”

These negative statements that easily come to the forefront of your mind are all learned statements, thoughts and beliefs. They are all statements that at sometime, likely during your childhood, were instilled in you by someone else’s opinion of you.
So how do you overcome this voice? How do you overcome the self-doubt? How do you overcome the discriminating negative self-talk? Check out this podcast by Ed Mylett – it’s only 24 minutes and a really great place to start the process of overcoming your doubt and living into your greatness!


Click Here to Listen to Ed Mylett’s Podcast!