YOU ARE NOT THE STORIES YOU TELL YOURSELF

We move through fear of failure by taking inspired action. We nurture our bodies with good food, exercise, and committing to our goals. We make sure we practice these principles daily and through continuous action, we achieve greatness one day at a time.

The beauty of this realization is that simply doing something differently – regardless of your thoughts, feelings, or fears – defines who you are. There is power in acknowledging that regardless of past or lack of actions, you can always choose to do something differently.

You are not what you think or how you feel. You are what you do. Your actions, not just your thoughts, bring you to your goals. It’s all about commitment and consistency in taking action that aligns with your goals.

If you feel stuck and don’t know how to start or what to do you can try this simple exercise for a month, let me know how you go, and or reach out if you need guidance.

Make a list of a few points (3-5) of what qualities you want to incorporate into your life, for example, commitment, and success. What are the actions, skills, or behaviours needed to attain these qualities? Break your actions into small daily goals and do something each day. Once you have decided on your goal, create a statement with action steps, for example, “ I want to be a successful Health Coach. I will reach more clients by spreading the word and my message. Today I will speak to management to hire one of the conference rooms to hold my first event”.

Do a transformation check-in by marking your calendar a month from the date you started your daily action to work towards your goal. By the end of the month review and evaluate how far you have come by taking one action step each day. Keep doing what works! if you find this exercise helpful, keep it up!

Be gentle with yourself. Practice being kind to yourself no matter what comes up.

WHY HAVE A HEALTH COACH?

A Health Coach can guide you and help you focus on a complete approach to health. Health is not only about the food we eat; it is also what we think, who we talk to and what we read. A healthy body and a healthy mind go hand in hand.

A Health Coach holds you accountable using coaching styles to help you understand and address your issues from a whole perspective. Providing you with a safe space to explore your health issues and goals.

A Health Coach encourages you to focus, not only on the food you eat but also on your interactions, job, home environment, and your spiritual connection.

A Health Coach empowers and guides you towards lifestyle changes by providing you with the right tools that will work for you to achieve great health.

Nurturing our lives with caring relationships, physical movement, and spiritual practices, to find balance in our life, can build long-lasting well-being.

It's not an easy journey, but a manageable one, to ultimately live a life that you love.

A Health Coach helps you reach your health goals by providing support and accountability. They have conversations with you to understand how your body can be affected by the foods you eat and the actions you are involved in.

A Health Coach helps create a supportive environment where you can discuss your concerns and goals.

Understanding how the body works and how to optimize health through healthy eating and lifestyle is very empowering, and we all should have the opportunity to achieve this by working with a Health Coach.

LOOKING AFTER YOURSELF IS SELF-CARE

Self-care comes in different ways; physical, mental, and spiritual health. What makes you feel good will be different from what another person needs to feel the same way.  

 These are some steps you can take to self-care:

Stay connected, set regular calls with a loved one. Some people take time out for self-care, sometimes you might crave a connection with a friend, relative etc. Remember to be present in the moment.

Some find ‘self-care’ means to slow down, it is important to ask yourself if movement is a part of your self-care. It could be yoga, boxing, cycling, walking; whatever feels right for you. This can vary from the day to day but fitting time in for movement is crucial.

Spend some time cooking a favorite or comforting meal, nourishing your body with food that you have prepared is special. If possible, meal prep your dinner/lunch for the week this will free you time to focus on other things.

Take time out from your electronic devices, yes, it is easier said than done, but disconnecting from your electronic devices will allow you to be present and to tune back into yourself. You will be able to define what you truly need in the moment. A good idea is to switch off an hour or so before bedtime to help you wind down.

Social media has now become a part of our lives, take inventory of how much you are spending time on social media; scrolling time is also procrastinating doing other things you should be doing. Be aware and mindful of your social media time, this can help you manage your overall time.

The smaller and simpler things can also be self-care like taking a hot bath or a shower, this can help you relax from a long, hard day.

Find a way to meditate, listen to music or practice a breathing technique; explore different ideas to see what works best for you.

Check in with yourself once per month to regroup. Set positive, daily affirmations remind you daily, that you ae on the right path to success.

Make self-care a part of your routine. Taking care of yourself doesn’t have to be just one day per week or be planned. It can easily be a 45-minute walk. Small steps every day to build self-care into your routine can have a very positive impact on your overall health.

THE IMPORTANCE OF BALANCING OUT THE MASCULINE AND FEMININE

Much like my logo and my business name ‘Coast To Coast Balance’, it is important to make sure our Ying (feminine) and Yang (masculine) energies are balanced.

Depending on the balance of these two energies we all respond differently to our daily life situations. If we have too much Yang we can be perceived as aggressive or too controlling. And if the Ying is blocked it can be seen as a weakness or show up as depression. 

Both are great energies when they are communicated entirely. Yang is more powerful when supported by Ying and Ying is more powerful when balanced by Yang.

 Ying is all about creativity and inner transformation and Yang is there to support and help take the steps needed to carry that transformation.

 Understanding how these two energies are combined in your life will allow you to feel more balanced. 

How balanced is your Ying and Yang?

Take a moment and think about your goals, write down any ideas that come up and break them down into what feels right to do at this present time. This will raise your Ying energy.

Think of a plan of action. How long is it going to take you? Who can you reach out for support? Write what comes up and pick one question that you can start on straight away. This will raise your Yang. 

The more you practice the easier this becomes. Have fun with it!

Want to know more about balancing your Ying and Yang? Book a free consultation with me!

ADJUSTING TO HEALTHY EATING TAKES TIME

Adjusting to healthy eating takes time. Our bodies will “speak to us” to let us know how it’s adjusting to our improved changes. This can look like weight loss, improved skin, better digestion, and higher energy levels.

Patience is key as our body needs time to physically adjust to the changes in our diet as well as maintain this new healthy habit. Remember the long-term goal is to make healthy eating a conscious choice, every single day, for prolonged health and well-being.

Having a food journal is a great tool to have as this can provide a sense of accountability and encouragement, allowing us not only to track short-term goals and achievements, but also to note how certain foods make us feel over time. Listening to our body’s signals is key as they are important for achieving whole-person health. Making diet changes can have an impact on our mood and performance and having a food journal is a helpful way to track those changes. 

Real change happens when you form new habits in a gradual, healthy way. This could mean having a grocery list and meal plan for each week. Meal prepping can help prevent those instances when you’re super hungry and don’t have the patience to cook. It also ensures you have healthy food on hand to sustain your healthy eating goals.

Enforcing a strict mind-set around food may have the opposite effect than you intend, such as making you feel as if healthy eating is something you “have to do” instead of “want to do.” Allowing yourself to indulge in foods you consider a “treat” can be really rewarding if you have the right mind-set. 

Healthy eating is a long-term lifestyle practice.

Treating yourself occasionally is a great way to ensure both long-term growth and a happy, healthy body. Bring a positive and curious approach to using a food diary, as you don’t want to take food tracking overboard.

Find healthier alternatives for some of your usual snacks/cravings. The long-term goal is to satisfy your sweet (or salty) tooth while helping you stay on track to sustain your healthy habits. 

• Plain Coconut or Almond yogurt with your favorite fruits as a swap for a scoop of ice cream

• Thin slices of sweet potato baked in coconut oil and a sprinkle of sea salt to satisfy your potato chip cravings

By holding yourself accountable, listening to your body, and consulting with nutrition and health experts, you can set these new habits and transform your body to look and feel your best.

The possibilities are truly endless.

HOW TO STOP OVEREATING

Is there a unifying reason for this unhealthy habit or is it dependent on the person? 

We are often in a rush. We eat our meals based on our commutes and lunch breaks versus when our bodies ask for food. Our meals are usually distracted and mindless, and we barely take the time we need to recognize when we are full. 

If your snack of choice does not contain the nutrients your body needs, your body does not know how to communicate that it needs things like essential fats, complex carbohydrates, and high-quality proteins. Your body needs to receive these nutrients to signal the “Finally! I am satisfied now” feeling.  

It is not uncommon to seek comfort and pleasure in food. Whether it was a particularly stressful day, you got into an argument with someone close to you, or you are going through a major life change, food can be the easiest form of stress relief and for some people, therapy. 

While overeating can develop from different causes, the steps to get it under control are relatively consistent. 

So how do we stop overeating once and for all?

We need to gain a better understanding of one’s emotions and physical sensations and how to effectively manage them.  Mindfulness brings awareness and acceptance to the present moment. 

Mindful eating is the process of bringing your full attention to your experiences, cravings, physical cues, and emotional responses while eating. 

-Eating slowly
-Removing distractions
-Refining communication with your body to recognize true satiety -Distinguishing between physical and emotional hunger - Entertaining your senses with the details of the food
-Healing negative relationships you may have with food - Noticing the way individual foods make you feel
-Learning to truly appreciate your food  

These shifts allow you to replace negative thoughts, reactions, and habits around food with more conscious and directed responses. By restoring your attention to the present moment, eating becomes a much more intentional experience versus the automatic, thoughtless encounter that has become the standard in today’s society. 

The benefits of eating slower are plentiful. Some include more efficient digestion, better hydration, easier weight management, and more appreciation and enjoyment for the food being eaten. 

Eating more slowly is much easier said than done. We are faced with an abundance of distractions in our daily lives, which easily translates to how we address what's on our plate. 

Some tips that can help you implement slower eating include: 

-Put down your utensils between bites
-Set a minimum number of chews per bite
-Take smaller servings at first and allow yourself to go back for more if appropriate

We are surrounded by distractions! Whether it be responsibilities or entertainment, our attention is taken away from eating when we are scrolling through our emails, watching television, or taking phone calls. 

Whenever your brain is occupied by another task, eating becomes a mindless act. This leaves you susceptible to missing your body’s natural hunger cues and often overeating. 

Next time you eat with distractions, ask yourself – 

“Did I enjoy this food?” “How much did I eat?” “Am I getting full?” “Do I feel nourished?” 

Did you know that the same part of your brain is responsible for communicating when you are hungry AND when you are thirsty?

This explains how easily we can confuse the two sensations. 

Whenever you begin to feel hungry, try drinking a glass of water and wait 15 minutes. You may be surprised to discover how that satisfies you! 

Even if you are hungry and not misinterpreting it for thirst, it is still beneficial to implement this practice. Drinking a glass of water before a meal starts to send the signal of feeling full to the brain before you even start to eat! 

A healthy sleep schedule is crucial for many of our body’s natural processes.

After all, our sleep cycle is the time for our bodies to make the necessary switch from our “fight or flight” sympathetic nervous system to our “rest and digest” parasympathetic nervous system. 

Inadequate sleep relates to an increase in hunger signals. 

It is important to note that the quality of your sleep is the emphasis here. Just because you have been in bed for 8.5 hours does not mean you slept soundly and woke up rested. 

Shortly after eating dinner, we are looking for a snack. Does that sound familiar? 

The best advice is to stay busy! Making after-dinner plans, whether it be to meet up with a friend, watch your favorite TV show, or begin a new book, can overcome this sensation. The key is to make sure it is something enjoyable. (That way you are experiencing joy in something beyond your plate!)

Creating some distance between you and your plate once you feel full is a simple and effective way to minimize habitual grazing. The act of pushing your plate away from you, or even putting it all away completely, tells your brain that you are done and there is no reason to keep eating. 

If you put your food out of easy reach, it takes more effort to get more. This effort changes this decision into an intentional one versus mindlessly snacking on the leftovers in front of you. 

Here are a few tips on removing traps that encourage overeating in our lives: 

-Order less and allow yourself seconds if needed - Use smaller plates and taller glasses
-Play around with the color of your dishes
-Don’t eat from the package 

We seek pleasure naturally.

This could be from the food we eat, the things we listen to, the view outside our windows, and the joy of good company. That being said, we are not solely filling up on the calories of the food we eat, but the amount of joy we experience by seeing it, smelling it, sharing it, and eating it. 

Taking the time to set the mood for a meal can noticeably increase the satisfaction it brings you. Some examples of how to do this are: 

-Use your best dishes
-Prepare it nicely on your plate - Light a candle 
-Play relaxing music
-Invite your favorite people to join

Each meal should be constructed with nutrients in mind. High-quality proteins like meats, eggs, milk, and beans and fiber (featured in most vegetables) combat overeating. Your brain receives this message and signals the feeling of fullness more accurately and much faster versus the empty calories of the packaged snack foods. 

It’s a common theme that our lives are busier than our meal plans.

Maybe you woke up too late to eat breakfast or your lunchtime is stolen by extra work that needs to be done. These are not good excuses for missing meals, but sometimes it is out of your control. 

Instead, try to plan to have something available that is easy and nutritious for when you are in a pinch (at the very least have some filling snacks around as this avoids overeating once you do finally get to eat a meal). This deprivation of food throughout the day leads to your body feeling it needs more than it actually does as a result of drops in blood sugar, the release of hunger hormones, and a strong urge to over-indulge. 

Stressful situations lead to the release of cortisol, or better known as our stress hormone. It is no surprise that this hormone relays to hunger promotion! 

Instead, try practicing some of these stress management techniques when you begin to feel like you need comfort from your food: 

-Go for a nice walk
-Take a warm bath
-Listen to your favorite music
-Start a new book
-Arrange to spend time with your loved ones -Schedule a massage or a facial
-Exercise
-Practice meditation 

Involving your family and close friends in this process can be beneficial to not only them but to you too! The power of accountability is very strong, and you may find that sharing the experience with them helps you savor the experience more, pay more attention to your meal together, and better avoid overindulgence. 

Having someone to discuss this process, share the transformation, and rejoice in the benefits with is an incredible tool to end overeating for good! 

Ask yourself: 

“Am I hungry?”
“Am I satisfied?”
“Do I need more food?”
“What is causing me to crave more?” “How fast did I eat?”
“Did I eat intentionally?”
“Did I enjoy what I had eaten?” “Would I have changed anything?” 

Honor your responses and adjust accordingly. Remember that it is unlikely that this change will occur overnight. However, there are many strategies you can begin to implement immediately that will make a huge difference in your battle against overindulgence! 

Feel like you need support on this journey?

I am more than happy to help! 

MEN HAVE HORMONES TOO!

When we talk about hormones, we automatically think of women’s hormones, their cycle, and all of the health issues we hear about from hormonal imbalances. However, we must not forget that men have hormones too!

Testosterone, the dominant hormone in men, is produced in the testes but the hormone cascade starts in the brain. The pituitary gland and the hypothalamus are major glands that control hormone production, and in men, they control the production of testosterone and sperm.

 What is testosterone mainly responsible for?

• Changes associated with puberty (deepening voice; the appearance of facial and pubic hair)

• Changes associated with aging (specifically male-pattern baldness)

• Muscle size and strength

• Bone growth and strength

• Sex drive (libido)

• Sperm production

In contrast to the female hormone cycle which fluctuates over a 28-day period, male testosterone levels fluctuate on a 24-hour cycle, meaning hormone levels dip and rise regularly every single day. Normally, testosterone production is highest in the morning, plateaus in the afternoon, and falls in the evening to late-night hours.

 How does testosterone impact cognition and mental health?

Testosterone isn’t just involved in sexual performance and the reproductive system. It also plays an important role in the actual structure of the brain as well as cognitive ability and overall mental health.

Men typically experience a gradual decline of testosterone – starting around ages 40–50 – unlike women who experience perimenopause and menopause, during which hormones drop precipitously over a short time. This gradual decline in men can make pinpointing low testosterone as the main culprit for any or all of the below symptoms difficult, as many external factors can contribute to these general ailments.

When testosterone is lower than normal – whether one is aging or not – some of the possible mental health symptoms include:

• Mood swings

• Memory loss

• Irritability

• Impulsiveness

• Stress

• Anxiety

• Depression

There is little research that conclusively states that low testosterone increases the risk for mental health disorders, However, some studies have shown correlations between testosterone levels and impaired mental health behavior, such as symptoms of anxiety and depression.

Because testosterone is involved in many bodily functions and processes, lower than normal testosterone levels can have physical effects on the body, in addition to mental and emotional effects.

 Physical symptoms of low testosterone include:

• Decreased libido

• Erectile dysfunction

• Hair loss

• Fatigue

• Sleeping difficulties

• Decreased muscle mass

• Increased body fat

• Loss of bone mass

Just as the mental and emotional symptoms of low testosterone can be attributed to external diet and lifestyle factors, physical symptoms can, too. For proper hormonal balance, it’s key for men to focus on engaging in healthy lifestyle behaviors, such as exercising, not smoking and/or drinking excessively, and fostering positive relationships, as well as eating a balanced diet focused on whole foods. 

 How Health Coaching can help men balance their hormones and lead a healthier life

Health Coaches help clients reach their health goals by providing support and accountability. We facilitate dialogue with clients to understand their unique body and health needs, which can include how their hormones are impacted by the foods they eat and the behaviors they engage in. 

Men also want to feel confident in their bodies, increase their energy, and enhance their mental well-being.

THE ART OF AFFIRMATIONS

Affirmations are all about being aware of your emotions.

Take a moment to check in with yourself and determine how you’re feeling right now.

An affirmation is a positive statement used to challenge negative or unwanted thoughts.

“Affirmation” as a word in and of itself refers to an act of saying or showing that something is true.

Self-affirmation takes that one step further.

The official definition from Merriam Webster reads, “The act of affirming one’s worthiness and value as an individual for beneficial effect (such as increasing one’s confidence or raising self-esteem).”

Do you feel that self-affirmations benefit you? How would you currently rate your self-esteem?

In general, we’re pretty harsh on ourselves. Many of us are more critical of ourselves than anyone else, even people we actively dislike!

Why? Because we’ve created negative core beliefs throughout our lives. These core beliefs are based on personal experiences and the lessons we take away from them. These beliefs can also come from observing others. For example, if you had a parent who was highly self-critical, you’re more likely to be that way as well.

These patterns of negative thinking develop early in life and become paths that our brains turn to when it needs an answer. For example, if something bad happens at work, you will try to figure out what went wrong, and your brain will begin running through old patterns and beliefs that say, ‘you’re not smart enough,’ or ‘you’re not good enough.’

You can change those patterns—it just takes some practice.

If the words you speak don’t have any personal meaning to you, they probably won’t work. That’s why it’s important to create affirmations for yourself based on your values and beliefs.

A good rule of thumb for creating affirmations is to begin your sentence with the phrase, “I am.” Keep it in the present tense and be as specific as possible.

The subconscious mind cannot differentiate between negative and positive. So if you want to be successful, don’t use an affirmation such as “I don’t want to be a failure.” The subconscious will dwell on the word failure, and skip out on the intention behind it, so be careful in how you word your affirmations.

If you’re finding it difficult to remember to practice your affirmations, consider incorporating them into your morning routine—while you make your coffee, while you drive to work, while you brush your teeth.

What time of day might work best for you?

LEARNING TO MOVE FORWARD, EVEN WHEN IT’S HARD

We have all experienced de-motivation from time to time. I know I have. So, what was holding me back? 

What I discovered through my years of growth and development is that fear slowed me down and that fear of failure was holding me back from success. I went over my goals and realized that the goals I had set up for myself were not things that truly mattered to me. Thus, I wasn’t motivated enough to accomplish them.

For instance, one of the goals I had set for myself was to work out at the gym every day of the week because that is what my friend was doing. Truth is, I love to workout! But, not every day. So, it then became difficult for me to feel motivated to go to the gym. Realizing this, I worked out a plan that worked for ME and set my goal to go to the gym with a different mindset; to better myself and my health. 

When you set goals you want with an accurate mindset, you’ll accomplish them!

It is good to challenge yourself. Challenges are opportunities to master new skills. If you do the same workout for 3 or more weeks you are no longer challenging your body. Try something new to restore your motivation!

Need help identifying your lack of motivation? Send me a message so we can get to the bottom of it!

MEDITATION

By dictionary definition, meditation means to reflect, ponder, or contemplate. But these actions can look different from person to person, and as such, meditation is much more.

   Mindfulness meditation is the practice of acknowledging the conflicting thoughts in your brain and then choosing where you’d like to focus your thoughts. You can learn to observe the thoughts as they appear and take note of any patterns or sensations that come up in the body.

The goal is not to empty your mind; it’s to understand and take control of how your thoughts contribute to the way you feel. 

The stream of thoughts and questions that cross your mind daily can be overwhelming and when you’re overwhelmed and consumed by these daily stressors, it’s hard to feel like you can gain control over them to operate more calmly and efficiently. Sometimes, the best way to calm down is to take a step back from your checklist and find a moment to quiet your mind with a meditative practice. I know it’s easier said than done! It takes practice and consistency to learn how to effectively use meditation to begin gaining the benefits. 

Your environment is never going to be “just right” for you to get started. There may always be noise coming from the outside world. You may never be able to set up that dreamy meditation studio in your home, so just go for it! The ‘perfect’ environment is not necessary to get started.

Remember that your mind does not have an ‘off’ switch. The challenge here is to accept the thoughts that are coming up, observe them for what they are, and return to your state of mindfulness.

   Allow yourself to notice your breath. The key is to breathe naturally, observing the nuances of your inhales and exhales as well as the sensations they cause in the body as the breath moves through your chest, rib cage, belly, and shoulders.

However you choose to practice your breath, allow your mind to stay conscious and supportive of your practice.

 Often, the judgments we make of ourselves are based on stories that we’ve conditioned ourselves to believe, an internal story that contributes to unnecessary judgment.

  Meditation is a personal, individualized, and introspective practice; it’s also a chance to practice self-compassion. If you find yourself judging your capabilities, observe the thought, take note of how it makes you feel, and exhale it out of your consciousness. 

Show gratitude for yourself and bring the mindfulness that you’ve cultivated into the next action of your day. 

When you are kind to yourself, this kindness can translate into the energy you put out into the world.

Your mindful practice and commitment to your own health will likely have a positive effect on the way you show up in your relationships and interact with family and friends. As you have taken the time to de-stress, you allowed yourself to recharge and find the energy to extend kindness to others.

Remember that you are not your thoughts. Our feelings of stress are temporary and situational, and incorporating a mindfulness meditation practice is meant to help you explore new techniques to accept, understand, and move through the feelings you are experiencing in a calmer, kinder way.

WHAT WOULD YOU TELL YOUR FUTURE SELF?

Do you ever imagine conversations with your future self? 

Often we rely on our elders, friends, and parents when seeking advice for those big life moments and decisions, which is great, but what about also finding your own advice? 

Consider this: 

From where you stand today, write your future self a letter with some words of wisdom, instruction, or a bit of advice, and then drop it in the mailbox, or choose to send it at a later date...to yourself! 

Maybe you tell yourself to stop what you are doing and head to the spa, or to a bookstore to buy yourself a book. Perhaps you ask questions that pertain to a goal to see how far you’ve come. Or maybe you reaffirm your confidence by telling yourself how amazing you are. 

WHATEVER YOU CHOOSE, THINK ABOUT WHERE YOU ARE NOW, AND WHAT WOULD MAKE YOU FEEL GOOD, PROVOKE SOME THOUGHTS, AND HELP YOUR FUTURE SELF. 

“Our greatest weakness lies in giving up. The most certain way to succeed is always to try just one more time.” -Thomas A. Edison 

YOU CAN CREATE THE LIFE YOU WANT AT ANY AGE

Whatever you want to achieve, no matter your age…it is never too late to create your life. Wear the outfit, change your career, find love again, and get in the best shape of your life!

You have got to believe in yourself. Remember that no one is you and that is your power. You are always one decision away from living an entirely different life. There isn’t an expiration date on starting over. It’s really up to you. You just have to get out of your own way.

Too often we close off our minds to what’s possible, we put limitations, we think small and play it safe - and this serves nobody. Your potential is unlimited, all you need is the willingness to try. Every morning you have two choices: stay asleep with your dreams or wake up and go and get them.

See the life you want to create, have a clear vision, and reinforce the idea with your thoughts and words.

Your dreams matter, you have what it takes to achieve them, YOU are a gift to this world. Never forget that!

The choice is yours. Remember ~ Nothing changes if NOTHING changes! It is really never too late to change your life!

GIVE YOURSELF THE RECOGNITION YOU DESERVE

It’s about balance; it’s about taking the good with the bad!

It is time we let go of the fear that if we step into a new version of ourselves we may fail. We are so good at creating crazy conversations in our heads, filling our brains with things and stories that have not happened and may not happen at all!

Instead, we must remember that we have learned how to recognize and move on from situations that are no longer good for us. Everything we have been through has made us/you the person we/you are today!

Life isn’t always perfect, and neither are we. It’s all about balancing those days when things don’t go as planned with the days that we exceed all of our expectations. Regardless of the outcome, our best is always enough!

Give yourself the recognition you deserve. Be proud of how strong you have become from each time you were left to put the pieces back together. Our experiences are our strength.

Find joy in the fear, embrace that struggle. Love yourself enough to know you deserve more and be disciplined enough to actually work for more. Take a deep breath and a good look at everything that has happened in your life… YOU have handled it!

Give yourself permission to not always get it right, step away from the outside noise, stop putting your needs last and acknowledge the areas that need growth, and meet new versions of YOU! Hold space for kindness, joy, forgiveness, and recognition.

Happiness isn’t always what we think it is. Sometimes it’s knowing that WE ARE ENOUGH!.

You have this moment here right now, take it day by day because life gets easier that way!

GOING BEYOND WORDS

When was the last time you took a moment to ruminate on all the good in your life? If you can't remember, you're not alone.

Between jam-packed schedules, caring for others, and the never-ending daily list of chores, we tend to forget to create time to take a breather. Unlike other beneficial health practices, cultivating a gratitude practice can be done in very little time with no costly devices, memberships, or equipment.

Gratitude is a strong and deeply-rooted emotion of appreciation. It originates from days when our survival depended on the help of others. The positive feeling of gratitude can inspire us to show appreciation, which will, in turn, make others more likely to help us again in the future. This is perhaps why today we feel the most grateful when we give or receive an act of kindness.

According to psychological research, gratitude is "a social emotion that signals our recognition of the things others have done for us.”

A more detailed definition is provided by The Harvard Medical School, writing that gratitude is
"a thankful appreciation for what an individual receives, whether tangible or intangible. With gratitude, people acknowledge the goodness in their lives ... As a result, gratitude also helps people connect to something larger than themselves as individuals–whether to other people, nature, or a higher power."

So if it's been a while since you've evaluated the good in your life, a simple way to start is to think of three things that have gone well for you and identify the cause. Go a step further by imagining what your life would be like if these positive events had not occurred.

IS SOMETHING HOLDING YOU BACK?

Many people don’t think of themselves as “creative,” and even more don’t think of themselves as “capable,”.

Are you one of them?

When it comes to improving the state of your business (or any other aspect of your life), it’s important to spend some time reflecting on what’s been holding you back from improving things thus far.

OFTEN CREATIVITY IS NOT WHAT IS LACKING. IT’S THE RESPONSIBILITY TO BRING THOSE CREATIVE IDEAS TO FRUITION.

If you’ve been reluctant to share your ideas with the world, it would be a useful exercise to dive deeper into WHY you’re not sharing your creativity with the world! Address the ways that you could be self-sabotaging your own potential.

Start by asking yourself these questions:

- Do I blame others when something goes wrong?
- Do I walk away when things don’t go as planned?
- Do I have a tendency to procrastinate?
- Do I tend to pick fights with friends, coworkers, or partners?
- Do I keep engaging in the same behaviors even though I know that they’ll create the same undesirable result?

None of these behaviors positively contribute to innovation and change. In fact, they do the opposite. If you’re serious about changing up the way that you live your life and contribute to your business, it’s important that you become self-aware of any self-sabotaging behaviors you engage in and hold yourself accountable!