3 Effective Ways to Reduce Work Stress

When I lived in a 300-pounds body, chocolate muffins were my afternoon stress relief. Sometimes Doritos. Seriously.

 If you're an emotional eater like me, you know what I mean...

Your boss sends THAT email? Cookie please.

 Stress of commuting to work. Venti Latte with whip cream, pronto!

 Email overload has your head spinning. Afternoon bag of chips, stat.

 When you're super successful in your career, sometimes it can still feel like something’s missing. And when you're chronically overworked, overwhelmed, overextended AND sleep-deprived, work stress and the resulting stress eating can get to you!

 You may end up using food as a way to relieve stress for many, many years. I used to do that, but as I started learning more stress management, other options became available. Watch the video below to see what I mean.

 These days, I use the following 3 methods (mentioned in the video above) to keep me grounded during stressful days or moments:

 METHOD 1: Meditation Cards: Use these to focus and center your day. Be intentional, create positive energy in your work space, and leave the cards in a visible place so you can look at them during stressful moments.

 METHOD 2: Water element: Use this to create calm and reconnect with nature.

METHOD 3: Essential Oils: Use these to rejuvenate in the middle of a busy day. This is by far my favorite option!

5 Ways to Declutter Physical Space for More Emotional Space

Here’s a Wellness Idea: Declutter!

You lead a busy life. How do I know? Because you live in the modern age and, as a result, may have lots of stuff taking up physical space in your life.

 Take time to clean out and/or declutter one area that needs attention. Is your desk a hot mess? Or do you maybe have piles of clothes throughout the house?

 Do whatever it takes to declutter your space because working in a clutter free space will allow you to have mental clarity and feel refreshed enough to create and

 operate your life.

Yep, your life.

You need to take time to consciously choose if you wish to have and keep all the things in your physical space. You know all the stuff you intend to donate/sort but it’s piled up for way too long?

 Now is the time to address it.

 I speak from experience: when I have clutter around me, I am distracted. Whenever I take time to purge physical stuff, something on the inside opens up too.

 Do whatever it takes to file the stack of papers on your desk.

 Do whatever it takes to have your home be a place you enjoy spending time because removing physical clutter will create a sense of calm in your life.

 Don't be overwhelmed...just commit to decluttering one space this week!

Here are a few suggestions to help you get started:

1. Give yourself 5 solid minutes.  If you give yourself focused, uninterrupted 5 minutes to sorting one pile of junk, it will make a huge difference. Don’t underestimate how a few minutes can add up over time.

 2. Give away one item each day. Admit it, you have a lot of stuff. Old clothes, old jewelry, old artwork, etc that you have enjoyed for years OR you have no intention of using again…but there it is taking up physical space in your life.

 Last summer I was inspired by a woman who intentionally gave away beautiful items she had enjoyed for several years in an effort to declutter her space, share beauty, and be mindful of how she filled her space.

 3. Fill one trash bag.  In my own journey towards simplicity, one of my favorite decluttering techniques was to grab a simple large trash bag and see how quickly I could fill it. This may help you fill a bag for Goodwill.

 4. Take the 12-12-12 Challenge. A simple task of locating 12 items to throw away, 12 items to donate, and 12 items to be returned to their proper home can be a really fun and exciting way to quickly organize 36 things in your house.

 5. The Four-Box Method. Get four boxes: trash, give away, keep, or relocate. Each item in every room should be placed into one of the four categories. No item should be passed over. Each item should be considered individually.

 No matter what you choose to help you get started - whether you use these suggestions or others - the goal is to take your first step with excitement behind it.

 Taking time to declutter your physical space will result in you being able to start to explore emotional baggage you may be holding on to as well; physical decluttering creates space for emotional decluttering.

 There is a beautiful world of freedom and fresh breath hiding behind that clutter. How you remove it is up to you…

Eat the Elephant: 5 Tips to Keep You Outta Overwhelm & Stress Eating

Do you have a ba-zillion things on your 'to-do' list?

 Do you feel like you need to clone another YOU?


 Well, life gets like that sometimes…too many things requiring attention, but maybe not enough time for all of it.

 And, I don't know about you, but when I'm stressed…I wanna eat.

 Eating to calm & comfort.

 Eating to reward when feeling overwhelmed.

 Being stressed leads to throwing healthy eating out the window.

 But what if I said, "when you're stressed, Be In Action, Not Perfection"…

 Yep, that's right…just be in action and eat that elephant called overwhelm one bite at a time.

 Stress might cause you to lapse back into old behaviors, like stress eating, which is understandable. So, instead of beating yourself up about eating a candy bar & relying on old coping strategies, just get back into action. You can hit the ‘reset’ button at the next meal.

 Stop chasing perfection & start being in action; watch the video to get some more on this concept. Here are 5 quick & easy tips that help me (and hopefully you too) to get outta life's overwhelm AND keep health at the top:

 1 Brain Dump. When you're overwhelmed, you have lots & lots of thoughts floating in your mind which increases that “hamster on a wheel” feeling. So take out a sheet of paper & write down everything weighing on your mind.

 2 Prioritize the List. Once you see all the thoughts on paper, prioritize them. Decide which projects need to happen first.

 3  Limit Daily Tasks to 6 MUST DO Items. Each day focus on completing 6 tasks each day. No more, no less. Six daily tasks will help you eat the overwhelm elephant.

 4 10 minutes of you time. YOU might be inclined to forego "you time' when feelings of stress & overwhelm emerge, but don't make that mistake. Earmark 10 minutes per day to exercise or meditate. Clear your mind for just a few minutes helps ward off mindless eating.

 5 Ask for support. Who can help you? Retire your superwoman cape, delegate some tasks, and let others contribute to helping you succeed.

 The reality is “life happens” and you’ll have stressful times, maybe even overwhelming times, but finding various ways to manage the stress/overwhelm will serve your long-term mental & physical success.

 And, as the saying goes, you can only eat an elephant one bite at a time…

How to Let Go of Perfection

There is a piece of me that still holds myself to a high standard of looking and being the perfect vision of health at all times.

 By that I mean having it all together at all times by aspiring to have the perfect body, the perfect health routine, a zen state of mind, and a perfect level of balance and mediation. So basically, always happy and positive. Talk about pressure...

 It's the same kind of pressure we all put on ourselves.

 Can you relate? Do you hold yourself to a sometimes ridiculous and possibly unattainable standard of perfection?

 This misguided idea of perfection holds us back from being present and proud of where we are and who we are in this moment on life's journey.

 If we are always chasing perfection or have this ideal way of being, thinking and acting, we will never be satisfied with where we are in our lives.Perfection is the ego. When is rears its ugly head, it keeps us from living in the right here, right now moments.

 Three Steps to Let Go of Perfection... 

 Step #1: When it comes to weight and our bodies, creating a healthy lifestyle requires a positive mindset. If we are only happy when we have our “perfect day of eating, our perfect workout (you know the one that lasted 90 minutes which is not feasible for you more than 1x per week), our perfect bedtime, our perfect week….", we are setting ourselves up for failure because it’s not sustainable. Stop beating yourself upand begin appaulding what you can accomplish daily.

Step #2: Be kind and forgiving to yourself by creating routines that work and make sense for you and your schedule. Simply do what you can each day. I’m not saying to forgo your workouts and throw your routine out the window; what I’m saying is for you do a little re-evaluation. If the life and routine you have created no longer serves you, isn't sustainable, doesn’t fulfill you and your desires for what you want to look like and how you want to feel in your body, or it isn't what you want your life to be, then change it.

 Step #3: Most importantly, take it day by day, be proud of yourself, and celebrate every moment and action steps that you take that are aligned with what makes you FEEL good.

Remember, weight loss isn't about perfection because aiming for perfection will have you beating yourself up again and again. Long-term weight loss is about creating a lifestyle change for long-term success.

Ditch perfection, embrace action!

How to Simplify Breakfast

You know what they say...breakfast is the most important meal of the day and I agree.

For the most part I would consider myself a morning person, but I'm learning many people dislike hours before 9 AM. Haha!

 So if that's you which means you move like a zombie in the morning and have a hard time being functional, as most people do, breakfast can seem overwhelming or unnecessary.

 Below are 3 options to simplify breakfast.


BE CONSISTENT: Let's face it, most people are not creative in the morning. Keep breakfast simple. If you're anything like me you probably eat the same thing for breakfast daily.

 On Sunday night, COOK AND PORTION OUT five servings because doing this will allow you to grab-n-go each morning. Foods you can cook and measure might include: making five hard boiled eggs, cutting up fruit and veggies for morning smoothies, sautéing veggies, and scrambling eggs. All these foods can easily be stored in containers or baggies for the entire week.


PLAN YOUR FOOD AHEAD OF TIME: If making everything Sunday night seems too intense for you, then simply prepare what you need the night before. This will limit you having to think or debate what to eat for breakfast in the morning, thus saving you valuable morning minutes.


RE-DEFINE BREAKFAST: When it comes to breakfast, grabbing carb-a-licious muffins and croissants seem easy, but those items fail to give the protein you need and will leave you feeling sluggish mid-morning. We often limit breakfast foods to include eggs, bacon, coffee, & muffins. Instead of those heavy, calorie-laden foods, consider having nutrient-rich breakfast foods like beans & avocado, mixed salad greens & fruit, almond butter & apple, quinoa & berries, or sprouted bread & natural peanut butter.

 What do you eat for breakfast?

My Embarrassing Story

This is such an embarrassing story, but I'm gonna share it with you anyway because there’s a point in my sharing.

Rewind to 2011.

 My days were fast paced. I’d wake up, grab my iPhone, and scroll through email.

 Breakfast was optional, but a Starbucks iced grande latte was a must!

 At that time, my to-do list was never ending. Each moment of the day was packed, going from appointment to appointment with barely a moment to escape for lunch, never mind restroom breaks.

 On this particular day, I darted into the restroom to change my tampon and realized it wasn’t there.

 No string.

 No tampon.

 Nothing. The whole thing…just MIA.

 There I stood, confused, as to how could it be MIA when I knew, without a shadow of a doubt, I had inserted a tampon.

 I was HORRIFIED!!!! Why me?

 I couldn't recall any of my friends EVER mentioning losing a tampon inside.

In a panic I went to YouTube to learn if others experienced it. No luck.

 Then I proceeded to call my best friend. She too hadn’t heard of it.

 My mom said something similar happened to her many years ago…go to the gynecologist she said.

 So there I was, on the exam table, talking to my gynecologist.

 Doc: It’s not there. In fact, there’s nothing there.

 Me: Are you sure?

 Doc: Positive. Nothing there. Maybe it slipped out.

 Me: But I would have felt that. Are you sure it’s not lost inside me?

 Doc: I don’t know what else to tell you but I’m certain it’s not there. Did you even put one in?

 Me: Silence.

 And there I was. All propped up on the table thinking, "did I put a tampon in?"

 I had been so busy, rushing from place to place, going from one thing to another that I couldn’t even remember if I had used a tampon.

 At first I felt crazy, then I thought, "I can’t be the only one who is so busy, so rushed, so automated that I do things without awareness."

 My embarrassing tampon moment caused me to be more conscious in my life.

 Hopefully you haven’t had a moment like this, but I’d be willing to wager that you’re constantly on the go.

 You take care of everyone else, but what about your own self-care?

 Are you so overworked, overwhelmed, and inundated that you find yourself on the bottom of the list?

 Starting TODAY you can shift from frantic to calm.

 How? Begin infusing self-care into your daily practice by taking 10 minutes of stillness.

 This is exactly what I did after my embarrassing moment and it's a practice I've maintained and now teach to clients.

 Step 1: Identify a place you can lay flat or sit still on for 10 minutes. No music. No reading. No TV. This step should NOT take place when you're in bed about to go to sleep. Designate time during the day.

 Step 2: Set the timer on your cell phone or other electronic device to 10 minutes.

 Step 3: Enjoy the silence and calm. Notice what it feels like for you to be uninterrupted for 10 minutes. Just you breathing and reconnecting to yourself. How does your body feel? What sounds do you hear?

 It’s time to be more checked-in and less checked-out!


The 5 Biggest Lies We Believe

Have you ever lost some weight, gained some weight? Then repeated the lose/gain yo-yo pattern? 

Me too. You’re not alone in that experience. 

I was able to get out of the yo-yo pattern by first shifting my thinking. 

Releasing weight, instead of losing weight. Releasing the mental weight of past hurt, fear, & doubt. Letting go of not feeling good enough. Losing implies you will find it again and, well, I know you don’t want find old physical or mental weight. 

Coming at healthy weight management from the angle of releasing weight, instead of losing weight has made all the difference. And, honestly, taming my own inner mean girl seems to be more of a hurdle than shedding the pounds. 

After working with clients PLUS my own personal experience, I believe there are 5 big ugly lies that keep us stuck. 

Until you can recognize the lies you tell yourself, you’ll stay stuck inside a blind force that keeps you standing still.

The real question is, how long will you continue to let self-sabotage keep you away from vibrant health & well being?

The 5 Biggest Lies We Believe

Lie #1: It Must Be Perfect. I can’t say it enough: ditch perfection & chase consistent action. Striving for perfection can be toxic & cause you to throw in the towel if you make one mistake. MAKE MISTAKES…these are signs of your own growth.

Lie #2: I Don’t Have Time. That’s just a grown-up excuse for ‘I don’t want to’. There are more than enough hours in the day for you to cook your meals and exercise for 15 minutes. With 24 hours in the day, how many are you throwing away on TV, email, fb, etc? Make yourself a priority!

Lie #3: I Have To Because. In each moment you have power of choice: from what you put on your plate to what you drink to what you wear, you are always in choice.

There is absolutely nothing in the world that you have to do for yourself, or anyone else. Come, instead, from the mindset of ‘I want to do this for myself because I say it’s important”. From what you put on your plate

Lie #4: I Can’t. Umm, hello, yes you can! Stop beating yourself up. Stop playing small. You are more than capable…just take the first step.

Lie #5: I’m Not Good Enough. This, perhaps, is the hardest o f the lies we believe. It lurks in our minds and it keeps us from stepping into being our best selves.

Often people say ‘eating well is too expensive’ or ‘I can’t do that (fill-in the blank) for myself’. But the truth is that you are more than worthy of eating well & living well. You deserve to be happy and love the skin you are in. You ARE good enough!

If your lie is this one, or another, we all have the ability to break free!

Here are three simple steps to help you break free from the lies:

Step 1: Accept responsibility for the lies you have told yourself.

Step 2: Acknowledge them when they arise.

Step 3: Practice releasing them & embracing YOUR POWER OF CHOICE.