Life is busy. Business and household demands. Maybe even babysitting grandchildren.  Too much on our plates. I know we feel we can't put anything else on top.

And here is the deal … we cannot run on stress and cortisol and be healthy for a long time. 

The good thing is we gotta breathe, move, think, and use other senses anyway, right? It's not conditional and not voluntary; the body does it automatically. 

What I am inviting you is to tap into what you are already doing anyway and use 2 minutes of intentionality. 

• Intentionally noticing breathing 
• Intentionally noticing your sences 
• Intentional movement to energize and cut through negative energy 
• Intentional positive thinking 

Each of these tools takes 2 min. These are some of the most effective tools I learned that help me relax on demand and be effective as possible. They teach us to be mindful of every moment and use these moments to help ourselves. 

If you want to...

Want to look forward to exercising? Listen to this message or keep reading.

"I don't like exercising" is the comment I get A LOT.

And we obviously understand we have to exercise to keep our bodies healthy.

The question is

how do we change our minds so that we can look forward to exercising and actually enjoy it?

Allow me to offer you the Tool. It works for most but here is the disclaimer: I don't know if it will work for you. To check it out,  give it an honest effort for a week.

Ready for the tool?

SMILE

When we smile, we trick our brain to enjoy the current activity. The same goes with exercise. The brain is gonna say: ah, she is smiling so we must be enjoying exercising; let me release happy hormones for her. You will naturally start feeling good; emotionally,  physically, and  mentally. 

Let's dive deeper: choose joy. 

Here are three strategies to choose joy in exercise:

Before.

Before you...

Allow me to take you on a journey from being overwhelmed, in pain, intimidated about stepping into the strength, power, and confidence. 

Once upon a time, I had a client named Mary.

(the name is changed for privacy)

She was a creative entrepreneur. We had known each other for for about three years. Once she mentioned wanting to talk about weight loss. And it took her (with my reminders) almost a year to finally make an appointment. 

She felt intimidated.

She felt like a failure.

She wanted to lose weight and feel better.

So we sat down for a conversation. There was a history to unpack. From abusive childhood experiences to an authoritative ex-husband and a mother who disapproved of her choices. She had accumulated a lot of guilt and lost her confidence. 

I could hear her pain and despair. It was an authentic voice. I heard her sincerely asking for help and to have a chance to express who she really was. 

For the outside...

Life can be either a fun adventure or a miserable experience. 

Accountability is a part of life. Therefore, we can treat it as either adventure with fun or experience with misery.  It's really up to us.

When I first talk to my potential clients, I often hear how dreadful accountability is for them; though, they know that's exactly what they need to help stick to the journey and be consistent. 

So, 1 do we make accountability not so dreadful and miserable? How do we make it as something we look forward to vs running away?

Before we jump in, do you know what you need an accountability for? What are your goals? What daily actions you want to commit to be accountable to?

The answer is MAKE IT  FUN!!! 

Our critter (survival) brain is like a little child (your inner child). It doesn't like boredom or none pleasant experience. It wants to have fun and play. 

So ask your inner kid, what would make this experience fun?

So...

How to stay focused while doing the most important task of the day?

Often, we tend to procrastinate when faced with challenging or emotionally charged tasks, so we tend to leave them for later while doing other 'important" tasks...like washing the kitchen floor.  Believe me, I am speaking from personal experience. 

This technique will help you stay focused for a short time but in that time you can often accomplish than in an hour of focused work. This technique will help you move the needle towards the life you want.

Let's dive. 

The SPRINT Technique: 

 packs laser focus into short bursts, helping you demolish challenging tasks and beat procrastination. Here is how it works:

Step 1. Before – Prepare for the Blast.

Identify your Needle-Mover: Pick the ONE task that will make the biggest impact this week. Prep for Success: Gather tools, silence distractions, and prepare your reward (step 3!). Set a timer.

Step 2. During -...

I am too busy. Can't put anything else on my plate.  Maybe after… 

Do these words sound familiar to you?

Today's message is about how to get ahead and beat procrastination so we have time.

How many times do we postpone something that is important to us? How long do we procrastinate?

For some of us, years. 

Relationships, health, business. What is your story? 

We say 'later, after'. We procrastine. Then one day we realize we simply cannot continue putting it off; we have to change something. 

And even then, do we take an action or just think and talk about it?

And when we take an action, how do we know it it's the right one?

In the recent live in our Friends in Health group, I shared three tips on how to get ahead and beat procrastination. Allow me to share this framework for you here. If you know you want more tips on effective time management, join our Club and register for the upcoming training on Saturday, August 27th.

Allow me to re-introduce myself. In this message I want to share what I truly value, in my life and my business. 

The bottom line is that I truly want the World to be The place for us to live and enjoy. Enjoy our experiences, enjoy each other, enjoy safety, enjoy life! 

 I believe that this is possible when we are internally happy. 

This fuels my passion to wake up in the morning and make small tiny steps towards my goals. I do it by having conversations and sessions with my clients during business hours. I also do it while talking with my children.  I also do my best to live what I teach, to walk my talk. 

I believe that creating a ripple effect is a thing. My heart longs for health; physical, emotional, mental. My soul leaps to fill myself and others with the light of happiness. 

I believe in peace for our world. I believe it is possible because each one of us owns the potential for internal happiness. 

I channeled my...

I eat because I love. And I am a lazy cook.

I often get asked what and how I eat.  As I sat down to journal my reflection, allow me to share with you my current meal situation.

I start prepping my meal when I am about 30% hungry. 

To prep, I ask myself, how can I feed my body with love? What can I make to nourish my body? 

On days I feel a lack of energy, what can I make to lift my energy?

On days I feel down, what can I eat to feel good?

When I am tired, what can I eat to relax?

I make my meal accordingly.  I cook like I would feed someone I love. 

Hey, I am still on my way. I still sometimes struggle to give myself time to cook. I do not want to stand in the kitchen and cook!

So I prep.

I find the time on the weekend to pre-cook for the week. I prep the foods that may take time. On some weeks, I make brown rice, on some, red potatoes. I may even chop veggies and place them into Single serving containers. I am also not...

I am tired. I feel done. Emotionally.  Mentally. Physically.  I wanna cry. I want to crawl under the blanket and not be. I don't want to do anything.  I want to stop and maybe even leave the Earth. Maybe for a while. I am just tired!!

Any of those words resonate with you? Maybe just sometimes but you still hear yourself thinking that?

 If yes, the following message is for you and I. 

I certainly do. Yesterday was the day. After co-teaching the "Connect with Your Teen" webinar, I sat down and almost cried. I noticed how emotionally charged the topic was for me. I have 14 and 17 year old kids. I noticed how tired I felt. Felt like tired from life. Tired from performing, from thoughts of not performing, from going millions of miles an hour non-stop for years.

Don't we all want to stop and just breathe sometime? I mean, relax and embrace the peace. Feel quiet, feel the moment, feel like this moment is still and in stillness comes peace,...

In this message, I will share with you what to do when you feel stuck. 

Where do you feel stuck? In health?  In weight loss? In a vicious cycle of pain? In negative thoughts? In life?

In fact, I have been feeling stuck thinking what to write for this Sunday reflection and this theme felt quite appropriate. 

So if you are feeling stuck, let's try these steps.

Step 1. Identify where you are stuck. 

Use curiosity.  In fact, in our Masterclass we used the term Curiosity Goggles. Just be curious and simply observe to yourself without judgement using this format: "isn't it interesting that I feel stuck ….(name it). What I really want is …. (name it)."

Stand back and be curious about this "stuck" state. Reflect on what are you doing, thinking and feeling. It's important to identify all three.

Step 2. Acknowledge

and be ok with what's so. No blame, no shame, no right or wrong. It is just what's so. We often want to blame...