Your heart is a muscle. Do your reps to build strength.

Let's talk about three rounds we all have to do to keep our hearts strong.

As a wellness and fitness coach who teaches mindset, nutrition, and fitness, I believe and teach that you must start with your own love for yourself before you nurture relationships with others. So, let's build two sessions: Session one is love through self-care. Session two is love through relationships with others.

Session one: Love through self-care.

We will have three rounds with fun sets! Let's go!

Round 1. Mindfulness. Love yourself.

• Set 1. Morning Mirror Exercise: Look at yourself in the mirror and say, "I love you," ten times. Give grace to yourself if it feels hard at the beginning.
• Set 2. Afternoon Calm: Quiet your mind throughout the day. Practice mindful awareness of your senses (sight, sound, touch, smell, taste). In the upcoming members training on February 28th, 3:30 PM CST, we will be covering these...

 The champagne cork has popped, the glitter settled, and the blank slate of a new year beckons. But with it comes the inevitable flood of resolutions, often destined to fade with the January frost.

Do you know that January 10th was a National New Year Resolutions Quitter Day?

This year, break the cycle! Ditch the "all or nothing" approach and embrace a sustainable strategy for lasting change. Here are 3 crucial things you can do right now to avoid resolution failure and set yourself up for success:

1. Zoom Out, Then Refocus: See Far, Aim Close

Start by anchoring your goals in your deepest "why." What do you truly want your life to look like, not just in a year, but at the end of a decade? What values do you want to guide your journey? Check out the "Why" blog post.

Now, break down that ambitious vision into achievable milestones. Think stepping stones: goals for 3 months, 2 months, 1 month, even weekly and daily. Each small...

Happy Sunday, {{ first_name }}!

The holiday season often brings a surge of invitations and expectations. This can be a great time to connect with loved ones, but it can also highlight the importance of boundaries.

So how do you gracefully decline an invitation without feeling guilty or jeopardizing your relationships?

I recently encountered this myself. After a period of intense studying for my Nutrition Coach and CPR certifications (which I passed!), I found myself needing quiet downtime instead of attending a party on the evening after my exams.

This perfectly illustrates the value of saying 'No'!

Welcome to 'The Positive Sandwich'!

This communication technique helps you navigate tricky situations while prioritizing your well-being.

Here's how 'The Positive Sandwich Technique' it works:

Step 1. Express Gratitude

Thank the person for thinking of you. Be genuine and express your appreciation in your own way. If you're in person, make eye...

I am thankful for my life.  

For years I lived.  

I am thankful for the spirit  

I choose in a moment.  

I am thankful for sunrise  

To remind of a new beginning,  

Breathe deep and smile.  

I am thankful for fresh air  

To swallow life  

and space to be.  

I am thankful for the first sip of morning coffee  

That slows the moment.  

I close my eyes  

and feel  

 life.  

I am thankful for morning movement  

To birth energy and hunger  

I am thankful for clarity  

To flow through my day  

With power I choose.  

I am thankful for people  

I meet along the way of life  

To expend together   

In communication and love.  

I am thankful for struggles  

To build my strength  

And gift experience.  

I am thankful for afternoon tea  

To stop and be...

As we enter the busy holiday season, juggling work, personal life, and reflecting on life and business goals can feel overwhelming. It's easy to get caught up in the hustle and bustle and lose sight of what truly matters.

In this moment of potential chaos, let's explore how to shift from confusion to clarity.

In today's fast-paced world, it's easy to get caught up in a whirlwind of tasks and commitments. This can lead to confusion, stress, and a sense of being overwhelmed.

The Path from Confusion to Clarity is Simplicity

By simplifying our lives, we can reduce stress, increase our overall well-being, and see our mission, vision and passion with more clarity.

Here are a few steps to help you move from confusion to clarity:

Identify the Source of Confusion:

• Take a moment to reflect on what's causing your confusion.
• Write down your thoughts and feelings to gain clarity.

Say No to Non-Essentials:

• Identify activities or commitments that aren't aligned with your goals.
• ...