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.”

Fitness, Goals, Health and Wellness, Marathon, Marathon Training, Personal Development, Running

I completed my 11th FULL marathon!

I completed it on Sunday, May 2nd. I was scheduled to run the Northeast Kingdom Marathon on May 1st, but it was postponed until September. When they announced the postponement, I was faced with a decision: pause training and re-start when it’s within the 18-week window, OR keep training, map my own race and get it done. I decided to keep training. Much like all of us, I didn’t know what the restrictions of COVID-19 would look like in September and I wasn’t willing to push my plans again for COVID, so.. I didn’t.
What I want to say about this marathon, which really can be applied to any aspect of life is: if you have something on your heart, if you have a dream, goal or an intention, figure out a way to do it and just do it. We can always allow fear, doubt, uncertainty, weather, upset or anything get in our way, but when you can push everything aside and continue to pursue your dream while you simultaneously hold those feelings – man, what an amazing experience. You can hold fear and still maintain your forward momentum. You can hold any emotion and still obtain your dream. 
The night before the race, per usual, I was experiencing some pre-race jitters, uncertainty and questions of: “am I really going to achieve this?” “Why am I doing this to myself again?” This is nothing new. These thoughts, feelings and questions enter my mind every evening before a race. In this moment, I have two choices, I can allow the thoughts and questions to keep me up all night and ruminate, or I can allow them space to be there and continue moving forward with my plan. 
I mapped my route prior to the race. The route took me from Ferrisburg, through Charlotte and into Shelburne. Rolling hills with views of Camel’s Hump, the Adirondacks and Lake Champlain. It was breathtaking scenery that left me feeling grateful, humbled, at peace and calm. 
My husband, unbeknownst to me, set up a cheer squad to help me out along the way. Every time I approached loved ones, I got full body chills. Seeing them all jumping up and down, waving their hands and rooting me on from the sidelines was the exact boost I needed in that moment. 
In addition to training for 18 weeks, I prepared for this race by making a playlist and purchasing a book on audible. I also knew that if push came to shove, and I slipped into a negative mindset, I could dedicate each mile to someone in my life that I love and admire. As I write this, I find myself thinking and feeling like the time flew by… because honestly, it did. 
I spent the first hour adjusting my pace and getting comfortable in a stride that I could maintain. I spent the time embracing the beats of the music, soaking up the morning sun and holding gratitude for the scenery. 
During the second hour, I started to feel my left hip a bit but was also met by my loved ones. That love, excitement, and full-body chills allowed me to shift my focus back onto the road and my journey. 
It was during the third hour that the challenge set in as the wind was now against me. It was during this hour that I had a moment of breakdown. A moment of awareness on how different my life would be/could be if I made different choices. In this moment, I was overcome with compassion, love and pride for where I am in my life, for the people that I choose to have in my life and for how far I have come. There were tears, pride, happiness and then full-body chills again. 
The fourth hour was by far the hardest. I had just hit 20.5 miles and I still had 5.7 miles to go. It was an hour of on-going self-coaching, self-compassion, self-love, grit, determination and power. My legs felt like led, my left hip had come back to greet me, and I felt ready to accomplish my mission. But I wasn’t giving up. I wasn’t going to stop. I wasn’t going to walk. I was going to keep running, no matter how slow my pace became, and I did just that. 
I didn’t stop once. I ran the entire time and although my pace went from an 8:35 to a 9:53 minute per mile, there was no option for walking.  
I won first place! I say this with a smile knowing that I was the only runner out there, so I also came in last. Haha. 
Either way, I sit here at my desk with sore legs, a big smile and another massive accomplishment under my belt. 
We can do anything we set our minds to. I hope this story and marathon recap helps you feel empowered and allows you to hold the belief that you can do anything you set your mind to. 
Get after it, you’re worth it. 

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, Personal Development, Self-Worth

What to Expect with a Breathwork Session

Before I completed a breathwork session, I wasn’t sure what to expect. I have tried meditation in the past, and it just wasn’t for me. Let’s just say I have a monkey mind, and during a five-minute meditation session, I thought more about my day and to-do list than actually meditating. So, when I discovered breathwork, I expected something similar… boy, was I wrong.
Here is what you can expect when you do a breathwork session:

  • Movement of energy: anxiety, stress, depression, and overwhelm are all types of energy in the body. With breathwork, through strong and deep breathing, you have the ability to activate, reset and unblock the mind, energy and emotional systems. With this, you have the ability to bring the anxiety from your head and shift it into energy in your body. You have the ability to not only activate the energy that is inside of you, but realize the power you have within you.
  • Emotional release: with the use of your breath, you have the power to heal from trauma, childhood wounds, limiting beliefs and anxiety/depression. With the use of your breath you can unlock, cleanse, energize and harmonize the body, mind and emotional systems. Emotions coming to the surface, whether that be sadness, anger, happiness or peace, are emotions being released and are all part of the process of resetting the emotional system. 
  • Sensations: that’s right, expect to feel tingly sensations. I will go more into this next week when I talk about the physical changes that are going on within your body during a breathwork session, but just know that if you feel tingling in your hands, legs, chest, stomach, lips etc., this is normal. Some also experience tetany: cramping of the hands, which is also normal due to the physiological changes going on in the body. You may also feel cold or hot, so make sure you have a blanket nearby, if needed. 
  • Meditative state: I have never been one to be able to go into a meditative state until breathwork. While in a meditative state you have the ability to activate your third eye, harmonize, calm and balance the subtle layers of your being, as well as rediscover your true self.

Breathwork has been an impactful, spiritual and life-changing modality for me. I know that if you give it a chance, it can be this and so much more for you. If you ever have any questions or want to reach out to me, please click below on the email tab – I’d love to hear from you!

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.

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. 

Goals, Health and Wellness, Personal Development

Small Change for Massive Impact

As we enter into this New Year, are you hoping to shift a habit or implement a new one? Some people get turned off by the idea of a New Year Resolution, trust me, I get it. I’ve been victim to my own over-zealous goals only to stumble and fall a few weeks later. However, I have also been the successor of my own over-zealous goals while stumbling and getting back up along the way. It’s not always pretty. There isn’t only one path. There will be days that are ugly and feel like you’re trudging through mud. And there will be days that you wonder how and when you got so damn strong. This isn’t about big goals, this is about shifting a small habit or implementing a new, small habit; one small change can make a massive impact. To start a new habit, it will take consistency, grit and determination. So, let’s get started!

Let’s say the new habit you want to start is drinking 8 oz. of water every morning.

Here is my recommendations when it comes to setting the habit:

Identify: The habit you want to implement and the reason you want to do it. It isn’t enough to choose a new habit or to get rid of an old one, you have to identify the reason why you want it. I want to drink 8 oz. of water every morning because it will help to re-hydrate my body which is good for my health. I want to drink 8 oz. of water every morning before anything else because it is good for my health and my health is important to me.

Plan: Now that you have identified your habit, plan how to implement it. When you are creating a new habit, a way to guarantee you will accomplish it every time is to attach it to an already existing habit. If I want to drink water every morning, I must do it before I pour my coffee, which is something I do EVERY morning. My plan is to drink 8 oz of water every morning BEFORE my coffee.

Set-Up: The habit is to drink 8 oz. of water first thing in the morning. The plan is to do it before I pour my coffee. The set-up is about ease of execution. Although grabbing a glass from the cupboard seems like a simple thing, if I am in a sleepy-daze and the set-up/cue is not within my line of sight, I will likely revert back to the habit of starting my day with coffee. Therefore, the set-up for this specific habit would be an empty glass right in front of the coffee pot. This will act not only as a cue, but also a pattern interrupt with it being in the way of the handle of the coffee pot.

Execute: As the Nike slogan goes, just do it. Put the necessary things in place to optimize your success, remember your deeper reason as to why you want this habit and use that to reach for the glass and habit every single day. 

One small change can make a massive impact, you may not see it in the days but you will see it in the months and years.

Trust me, you will not regret it and like always, you are worth it.

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.