Everyone has a story to tell, however, too many of us silence the screams before the words are recognized or released. We downplay the significance of our experiences and tend to minimize the emotions as we smother them. We fail to see that our story is what makes us who we are, that each of our chapters is creating a beautiful tale to be shared with others…that perhaps our story will empower and give hope to someone else who is experiencing something similar.
We deny ourselves our voice when we deny our story. When we let the silence separate us from others, we inadvertently create voids rather than implementing building blocks. We create distance from those who could lift us back up. Unfortunately, with each building block, the walls become higher and our ability to reach out to others fades, leaving us feeling alone.
Lift one another up
What if we lifted one another up by releasing that voice and sharing our story? If we derived hope from one another? What if by reading someone’s story we learned how they overcame adversity and conquered their fears?
Wouldn’t that give you hope also? How empowering for the storyteller to know that their experiences are helping someone else while the benefactor gleens a spark of hope.
Hope for a better future. A chance to move forward and tear down those walls, brick by brick and word by word. With each release, a bit of light comes in and with each ray of light, there is a larger bit of hope. This is what we are doing. We are sharing stories and sharing hope.
Empowerment occurs when we use our voice. We speak up for yourself and we speak for others. Empowerment isn’t just a word, it holds the ability to provide hope for others. There is a lot of power in that word when you use it wisely.
How will you empower someone today?
Do you have an empowering story to tell? Send me an email and let’s chat about getting your story out for others to read!
I drastically changed my way of eating (woe) by cutting carbs and eliminating sugar.
Yes, I went Keto and it isn’t something I did lightly. As with most things I fall in love with, I am initially skeptical. So, I researched, I talked to my practitioner, I connected with some good Keto pals…and I fricken went for it.
I had a problem and I needed an intervention. I already worked out and was developing lean muscle. I was taking my supplements. I still felt like shit.
What I learned in my first 50 days of Keto
I am an emotional eater. I often reached for food when I wasn’t hungry. It became a habit. It was one of the first things I did upon walking through the door. Just as I would remove my shoes, I would reach for something sweet. If I was bored, I would walk into the kitchen and search aimlessly for something that spoke to me. If I awoke in the middle of the night, I would grab a snack; not because I was hungry, but because I was awake and I wanted something to soothe my restless soul.
I was addicted to sugar. Trust me, this is a real thing. I used to joke that I would dip my girl scout cookies into my protein shake…however, the truth is, that wasn’t a joke. I loved the bite-sized Snickers and could rationalize the small size meant fewer calories AND the peanuts were protein. It’s amazing the games we play with our own minds.
I needed the support from others. While I chose to jump into this lifestyle, I truly needed the knowledge and support from others. Not only does that keep you accountable, it creates a reality check. I would reach out to my girlfriend and continuously ask questions and bounce things off of her. I checked into several FB groups often, just to make sure I was on the right track. I also utilize a pretty cool app called Senza, to track my macros (look, I got the lingo down).
It was easier than I thought it would be. I really don’t miss anything at all. I still eat pizza, however now I eat the toppings, after all, that’s the good part anyway. I eat pickle and lettuce sandwiches. I eat natural peanut butter and sugar-free chocolate chips. I absolutely admit to being a work in progress, however, I am open to learning, so I guess you CAN teach an old dog new tricks!
I feel AMAZING! My inflammation is gone. My bloating is gone. I am down 15 pounds and can fit into clothing I haven’t worn for years. My energy level is good and I no longer suffer from carb naps or sugar spikes.
It isn’t for everyone
I am not a clinician. I would not suggest everyone do this. I am a mom who wanted to take control of her life and reign in the poor habits. My favorite daily treat was a smoothie at Juice Stop that I thought was healthy. That smoothie had over 40 carbs in it, therefore I suffered a carb crash every afternoon and had to have something to energize me. The roller coaster was awful and I could not get stabilized.
As I previously mentioned, I did reach out to my clinician and she approved it. She agreed that it would help even out my hormone levels and eliminate my sugar spikes. While I have received some negative feedback from concerned friends, the majority of people have been very supportive. ON a side note, I refuse to call this a diet as that word connotates such negativity in my mind and once I say I am on a diet, I play horrible head games with myself. This is a lifestyle and this is my lifestyle choice.
Some things the helped the transition
My company had recently launched some Keto products. Of course I was skeptical, however, I did try them. (I like to try everything we have so I can guide others on their own journey). Surprisingly I loved the Keto Coffee. It fills me up all morning and gives me incredible energy! With the grass-fed butter, collagen, and MCT Oil already built in, all I have to do is dump it in cold water, froth and enjoy.
Additionally, when you adopt this lifestyle, you will go through the Keto Flu. I now know that you need to increase your electrolytes, which can be done with Himalayan Sea Salt and/or Mio Sport (some people balk at this, however, since this is my blog, this is my opinion). Drink your electrolytes as it will help tremendously! While you will feel like shit for awhile, this too shall pass and it will be worth it.
Take before and after pics and measure! I didn’t do either, so do what I suggest, not what I did, lol. You will be amazed at how much your body will change. The scale may move quickly initially as your body releases water from your fat cells, however, this too will slow down as you become fat adapted.
As you see your progress, you will become more motivated for success. My husband has supported me on this journey and is slowly adapting to my way of eating. Admittedly, it is a drastic change in thought process, as you have to let go of all the “truths” you have believed for years, but it is so worth it. The bottom line is that I feel more confident, more energetic and happier…and at the end of the day, isn’t that what we all want?
What are your thoughts? I would love to know what has worked for you and what you need help with! Email me and let’s chat!
Years of treating my body like shit took its toll. Like most young adults, I thought I was invincible and paid little attention to my overall wellness. I didn’t use sunscreen, I didn’t drink water, and I most assuredly didn’t eat my veggies. I lived on Diet Mountain Dew, Doritos, and beer. Over the years, my weight has vacillated from 115 to 180 (not counting pregnancy). I have been skinny fat and I have been fluffy. Additionally, I had my boys at the advanced maternal ages of 39 and 40, followed by multiple surgeries, including three abdominal adventures. Having been a trainer, I knew what I needed to do, I just didn’t want to do it.
Now that I am nearing a new decade, it is time to focus on ME. It has taken quite some time to get to this point, you know, the one where I make myself a priority! Whether you are a mom or just like to fill your schedule to overflowing, we eat on the fly, we finish our kid’s meals, we stock our kitchen with fast foods. We are too fricken exhausted to work out…even thinking about doing a sit up about makes us want to cry. Our clothes don’t fit, we consider ourselves dressed if we splash on mascara and put on a bra.
Enough. I am worthy of more time than I give myself.
And so are YOU!
Here is what I have learned:
Before I could find success, I needed to change my mindset. I had to stop being a martyr and making excuses for why I wasn’t taking the time I needed. Laundry can pile up, dishes will wait, and the kids can deal with mom spending 30 minutes for herself. This was huge. Once I stopped making excuses, I had no reason to NOT go to the gym. I found a gym with daycare and my kids were amazing at the waterworks, however, the staff was incredible and I soon looked forward to these small “me sessions”.
I’ll admit it, I had that same self-confidence issue that many feel when walking into a party. While I had been a trainer in the past, now I was overweight and lacking self-esteem of any kind.
Not every exercise is fit for everyone and I found that I was pushing myself too hard, thus finding myself getting stupid injuries. Those injuries created a sense of failure within me and allowed me to want to quit. The exercises I did in my 20’s may not be the same exercises I should be doing in my 40’s and that’s ok. I had to learn that I was not working out to impress anyone else, I was doing it for me. It didn’t help that I love to play the “let’s compare” game and compared myself to every other person in the gym.
I was (and continue to be) very hard on myself. I need to grant myself the same grace I would grant a friend. I need to be realistic as I will skip workouts, I will indulge, I will make poor choices. I don’t do diets because it is an unhealthy head game for me. Once I discover something is restricted, all I want is that which is restricted. I choose to use the word “lifestyle”. I am a work in progress on a healthier lifestyle.
Something else I often tell the people at the gym is this: “you didn’t get out of shape overnight, therefore you will not get back into shape overnight”. People, myself included, want immediate results. That is totally unrealistic and anything that promises you fast results is not healthy for you.
That may sound counter-intuitive as I am an It Works Rep. Thus, I do believe there are tools that will help you on your journey, just as I have found tools to help me on mine. Sometimes we need a little help to boost us where we want to go. After all, when we look better, we feel better and when we feel good, we excrete confidence! For me, the wraps showed me that I could change by changing the appearance of my skin. That was the original impetus for my wanting to change my life and therefore, work on my wellness.
I get it, no one wants to ask for help. You are wonder woman and can manage your own fricken health, right? Wrong. Someone else may offer ideas you had not thought of. Having an accountability partner ups the ante and makes this wellness journey real. You may be able to skip a workout with too much guilt, but there is no way you are gonna ditch your workout partner.
Additionally, working out or checking in with someone else makes it easier to try new things. It’s tough to walk into a new fitness facility and try something different, however, it is easier when you have a pal with you. It makes it easier to get adventurous and find new classes to try…and stick with!
What I have learned so far:
To this point in my life, I have learned a few things about this wellness adventure…ready?
Your metabolism will change, however, this is NOT an excuse to sit on the couch and eat all you want. Hormones, thyroid, metabolism, blah blah blah. Yes, they are real, however so are you. stop letting these be excuses for not reaching your goals. I meet people every day who have exceeded their goals regardless of their age.
Change your eating habits. This is an extension of Number one. As your body chemistry changes, your eating habits need to change. After being on a plateau for some time, I finally made the decision to go low sugar/low carb. However, before you make any drastic changes, please consult a practitioner. There is so much information out there and starting on a regimen without medical assistance can be detrimental.
One lifestyle is not for all! Just because your pal lost 20 pounds eating low carb doesn’t mean you will. That friend who gained ten pounds of lean muscle doing cross-fit may be in a totally different fitness level than you are. stop the comparison game and find something that works for YOU!
Make small changes. Don’t change your whole world at once. Make healthier choices when eating out, and keep healthier snacks within your reach.
Set attainable goals. When people tell me they are going to come to the gym and work out five days per week, I tell them no. Set a realistic goal and celebrate the victories. Self-sabotage comes from changing too many things at one in addition to setting unrealistic goals.
Be patient. Lifestyle changes take work and will involve some successes and some setbacks. That’s ok. Pick yourself up, get back on course and move forward.
Love yourself. You are more than your appearance. You are a living and breathing human who deserves to be healthy and look their best. Fitness looks different for everyone. I know people who are technically overweight who could kick all of our assess in a circuit and I know people who look fit and get breathless walking up a flight of stairs.
The bottom line is that you need to want to change more than you want to stay the same. My motivation was having children at an older age. I didn’t want to be mistaken for their grandmother, nor did I want to sit on the sideline while they played…I wanted to be right in there with them. So, find your way and get out of your own way. Not only will you feel better, you will be an example to those around you.
It’s HERE! The most magical time of the year! We gather together to eat, drink and be festive! I would imagine that is why January 1st is the most popular day for Wellness resolutions because people feel absolutely physically ill after nearly 8 weeks on indulging to the point of combustion.
Between the stress, pace, and unplanned goodies, our bodies undergo a major transformation during November and December. That transformation isn’t usually one we are proud to show off. Look at the statistics, more people are sick, as our schedules become busier, we fail to work out, and extended family visits mean dining outside of our regular norm.
Have a plan this year to stay ahead of the insanity…How?
Your Holiday Trifecta!
What in the grinches cold heart is a holiday trifecta and why would you want to have it? Because within these three supplements, you have everything you need to stay sane, healthy, and on track. Research has shown that those who have a plan are more likely to stick to it. When we just wing it, we tend to put ourselves in a situation where we overindulge, over schedule and overstay.
I carry these three with me everywhere I go. I also have more at home for when I run out. Why? Because for less than $100, I have a plant-based plan for bio-available supplements that I know have no artificial fillers. I anticipate that I will be busier these next two months. I know I will be bombarded with baked goods and yummy treats, and I guarantee the cocktails will be readily available for partaking in.
Let’s face it, the holidays are stressful. When it is too early for wine and you feel your stress level rising, simply take one of two of our capsules for the following:
Natural stress reducer for your mind and body
Increases mental clarity
Assists in improving body balance
Let me help you this season
Please, I implore you. Do not wait until January to start worrying about you or your wellness. Let me help you defend against illness, stress, and fatigue. Eating crappy increases your fatigue and weight gain while decreasing your ability to ward off illness. Let’s start today and you will be bringing in 2018 happier and healthier than you have begun other New Years!
They can be our biggest advocate or worst enemy. These little reflections can dictate our behaviors without ever being seen by the naked eye. Thinking is continual within our stream of consciousness and until we realize the depth of our thoughts, we will never realize the power and control they have over us. Broken thinking creates negativity and fear. Until we consciously focus on our thoughts, we may have no idea where they are leading us.
Try this…sit quietly for a few moments. Do NOT focus on the number of minutes or set a timer. Refrain from anguishing about what else you should be doing. Just sit. What did you think about? Were you able to focus on one specific thought or did you jump from thought to picture, to list of things you need to do, to memories, to ideas? This exercise demonstrates how much power thoughts have each one of us. Consequently, when those thoughts are continually negative they impact our lives in destructive and deplorable ways.
What did you think about? Were you able to focus on one specific thought or did you jump from thought to picture, to list of things you need to do, to memories, to ideas? This exercise demonstrates how much power thoughts have each one of us. Consequently, when those thoughts are continually negative they impact our lives in destructive and deplorable ways.
How to Fix Broken Thinking
Awareness. Become connected with your thoughts. How? Become aware of those dysfunctional “old tapes”. Many of us have a loop of old tapes playing continuously in our head. Become aware of those triggers, those words, those thoughts.
Challenge them. When those old tapes appear, challenge them. Ask yourself if those thoughts are true. Are you really fat? Are you really not worthy of success? Remember, those tapes typically come from a negative influence in our lives, past or present. So, challenge those thoughts. Tell yourself, you are healthy and strong, you deserve this promotion, you will pass this test.
Replace those negative thoughts with positive ones. Rather than tell yourself you will fail the test, tell yourself why you will pass. You have studied, you are prepared, you are quick to learn new concepts. This can also be done with affirmations. Find affirmations that connect deeply within your soul and print them out. Place them throughout your environment, so you always see them and be reminded of them.
Gratitude. Practice a daily ritual of gratitude. Every evening before you go to sleep, write down ten things you are grateful for. While you may find this difficult at first, the longer you practice this, the more quickly you will think of things to write on this list. When you fill your mind and heart with gratitude, it is hard to be negative and you begin to take note of the blessing in your life.
Remove the toxic people from your life. When you surround yourself with people who love you and lift you higher, it is easier to be more positive and you begin to see what they see in you. You will also increase notice energy as you will not be bogged down with the negativity and critical thinking of others.
You are Worthy
When you continually tell yourself that you are not good enough, not good looking enough, are fat, aren’t smart enough, you begin to behave as those thoughts dictate. How differently would your life look if you changed the direction of your thoughts, therefore changing your actions?
You are worthy of loving and being loved. Of growing and learning and being successful. Be patient with yourself, as changing your thinking takes time, after all, it probably took many years to develop those old tapes. Ultimately, the decision to change must come from within and on those occasions where you feel less than positive, fake it till you make it and keep moving forward.
Let's Connect! How can I help you meet your goals?
Dictionary.com defines success as “the favorable or prosperous termination of attempts or endeavors; the accomplishment of one’s goals”. If I honestly look back on my life and the goals I have achieved, I definitely meet the definition of success. After all, I graduated from high school. Trust me that was a success for being the person who rarely attended and dropped every class possible in order to have more time to “hang out”. Shoot, I even went on to attend college and graduate from grad school.
I think where we get caught up on whether we are successful or not may depend upon how competitive we are. Stay with me here as I explain. For example, if you neighbor purchases a brand new car and you are green with envy and berate yourself for not being able to afford that car, you may feel as though your neighbor is more of a success than you.
How do you know that said neighbor isn’t looking at your lawn and steaming with rage because his lawn looks so neglected next to yours? Perhaps he wonders how you are such a success with your landscaping. You have heard the expression “the grass is greener on the other side” and this is a perfect example of where that came from. You may be thinking your neighbor has money to waste while he is wishing he had more time to work on his lawn.
Here is another cliché…”life isn’t always as you see it”. We all view our world through our experiences and our own perception of reality. Here is also where we need to be careful because our perceived reality may be far from the actual experiences of others. A little friendly competition is good for the soul; however downright jealousy and lusting for something someone else has is self-deceiving as well as self-defeating.
It’s easy to sit back and wallow in self-pity because we are not where we want to be in our life. Here is some free advice. STOP BEING A VICTIM! You are the result of your experiences; however, it is up to you to change your life.
I am a huge fan of Jen Sincero and I love her forthright honesty in her books (I may also have a little girl crush on her, so bear with me as I proclaim her greatness). She is no nonsense and has lived through her own decades of doubt and self-destruction. However, in her book, You are a Badass at Making Money; she spends a great deal of time talking about how we sabotage ourselves when we compare our lives to the lives of others. Ultimately, her message is simple. To achieve success, you have to believe that you are success. I won’t share more of her message, however, I can assure you, it is worth the read!
Self-growth, ongoing education and challenging yourself are all instrumental in moving forward. Our brains fight hard to hold onto our old thoughts and behaviors and I have referred to these as “old tapes“. It is only by challenging those thoughts and behaviors that we will ever leave our comfort zones. One way of doing that is by following people you admire. No, I don’t mean to literally follow them; I mean follow them on social media, read their books, and watch their podcasts.
Another way to practice self-growth is to practice affirmations. Find something positive that you absolutely love and paste it everywhere! Use is as your screensaver and phone screen! Put it on your bathroom mirror in lipstick and use sticky notes to put those affirmations all over your house and car! Keep repeating that affirmation and “fake it till you make it.”
Part of being a success is letting go of anything that holds you back. For many of us, this is difficult as we feel guilty for closing doors on relationships. Imagine this. You are not closing a door, you are no longer allowing a person to control you or have influence over you. That is different than denying the person your company.
As you move forward, others may become uncomfortable. As you step out of your comfort zone, you will have to find others who share your same vision. You are not leaving others behind as much as you are creating a circle of influence to reach your next level. Don’t be selfish and do not be afraid to reach out. The truth is, you most likely have something to offer those around you, even if you don’t believe it yet.
Unfortunately, we are typically the last person to see our gifts and believe in ourselves. When someone compliments you, accept it and file it away in your brain for those moments you are second guessing every decision you make. In conclusion, let go of the negativity and embrace your dreams. At the end of the day, it is up to you to make those dreams a reality.