You don't need the weekend to relax and have fun!

How many of you say or think to yourself, “I cannot have fun or relax until the weekend comes?” only to find out when the weekend rolls around, you’re too tired to relax or you have an emotional hangover from the past work week. That is not how you are supposed to love yourself! As a matter of fact, it is disrespectful to treat yourself that way! So, why do we do this week after week and let ourselves get away with this? Maybe it is because we don’t realize what we are doing or maybe we don’t know there are choices we can make to change this behavior.


Today, I want to challenge you to ask yourself what are your beliefs about having fun and relaxing? Do they sound a little like this, “If I relax that means I am lazy, everybody else feels this way, life is hard and I don't have time for fun.”? If so, the next thing to do is ask yourself who these beliefs belong to? Possibility your parents or did you make them up based on a past experience you’ve had?

Here are 3 ways to challenge these beliefs and enjoy your life to the fullest:

1. If you’re not sure what your current beliefs are, sit for an hour and listen to your thoughts. Think about why you think the way you do.
2. Now that you know your beliefs, if they are negative, change them! Challenge yourself not to keep that old negative story up and make a new positive one for yourself!
3. Lastly, love yourself enough to practice daily being aware of your beliefs! Consciously stop yourself from playing back those old negative stories in your head, and replace those with your new positive ones!

 If you need help changing your beliefs and increasing your awareness, call me today for a complimentary 30 minute wellness coaching call!

Take the pressure off!

It's that time of year again when we think we need to do more than usual. Allow yourself to be a human being this holiday season, instead of a human doing. This is the time of year to relax and have fun while enjoying family and friends. Most of us tend to focus on what we did not do last year or what we need to do the next couple of weeks. The key to a better attitude this holiday season is to focus on being in the present moment. I know what you're saying, "how can we do this when there is still so much to do?". Give yourself extra time and take care of yourself before everything else. For the most part, all of us have been on a plane and heard the flight attendants announce before takeoff, “in case of an emergency first place the oxygen mask on yourself then on your child.” In other words, we cannot help others unless we first help ourselves. So, here are 3 great ways to take the pressure off this holiday season:

1. Exercise, exercise, exercise! This will decrease your anxiety and get you into a better frame of mind
2. If you find yourself rushing, STOP! Slow down, then take three nice, slow, and deep breaths
3. Ask for help, delegate, and pay attention what you are saying yes to

If you need help getting the pressure off, call me today for a 30 minute complimentary coach call.

What do you really need to say?

When coaching a client, whether it is in person or by phone, the place most of them get stuck, is not communicating what they really need to say. You may wonder why that’s so difficult and how can you improve at communicating with others? Well, you know that old saying “let it begin with me.” Get out a sheet of paper and be an objective observer, ask yourself what is holding you back? In the past, clients have shared with me that when they give themselves time to sort their thoughts out on paper, they are usually very surprised that their lack of communication has to do with them not saying what they truly want or need. So, how can we make this process less painful and recognize this quicker?

Here are 3 tips that may help you get there:

1. Are you saying a lot of coulda, woulda, shoulda's? If so, you may need to first get honest with yourself. It is not just what you say; it is how you say it. 
2. Say it with confidence, that you and the person can work out what you are going through.
3. Last but not least, stop making excuses and get off your b-u-t-s! This is a sure way to notice you are placing blame or trying to justifying your need to be right, instead of just getting to the root of the issue.

If you are looking for a way to better communicate, call me today and set up a complimentary wellness coaching call! We can always unlearn and relearn new ways to communicate.

Neutral statements work!

We all have had those moments when we said more than we needed to response to a situation. We leave questioning ourselves and wondering if what we said was helpful or hurtful. As most of you know we have those opportunities daily to check in with ourselves in all our conversations. I’m not implying we question every encounter but some days my emotional filter may not be at its best. So here are 3 neutral statements you can use when you are questioning how important is it to give advice, listen, or just reflect back.


1. You may be right.
2. That’s an interesting way to say that.
3. I don't know let me think about that and get back to you later.

These neutral statements have really helped me and my clients in difficult situations. So if you are ready to learn more and say less, call me for a 30 minute complimentary coach call today.

Where do you get your energy?

For a few minutes, stop what you are doing, and think about your source of energy. Who or what invigorates your soul? Is it nature, time with your friends, or exercising? Learn what revitalizes you, whatever you think about, you are about! Are their certain people, places, or things that deplete you? Do you really want to let this control your energy?

Ask yourself these 3 powerful questions to get yourself recharged now:
1. Where do you get recharged?
2. Who are the people who increase your life force?
3. What activities make you feel better?

Experiment today! Get recharged through the energy around you! Always make sure it is positive, practical, and productive to keep your energy revitalized!

Call me for a complimentary 30 minute wellness coaching call and allow me to help you get your battery recharged!

You’re right where you’re suppose to be!

Why is this taking so long? I wish this would be over with! No one else has to do this! These are common statements we all make when we are going through growing pains. Whether you are looking for a new job, having a baby, or even adding a new service to your current business, change can be difficult even in the best of times. This is the time you take stock of what is really important to you, what you really want, and most of all, stay committed to the process. No one has the answer for you so keep it simple by implementing these 3 ideas:

1. Change your perspective! Pretend you’re 5 years old again, get out a flashlight, as many blankets and pillows as you can find, and enjoy the adventure.
2. Take better care of yourself! Take a walk every time you feel those feelings of being overwhelmed.
3. Be aware of the energy around you! This is the time to be around people, places, and things that create an atmosphere of support and confidence.

To learn more about how to accept yourself right where you are now. Call me for a 30 minute complimentary coaching session today!

Give yourself a permission slip.

You’re torn today, do you go to the gym, lunch with friends, or go to your favorite store to browse leisurely? Some say it's easy to make decisions and you may ask yourself why this moment is any different. This is the time to get out a sheet of paper and write down, “I give myself permission to enjoy myself and I deserve some me time”. Even when we are not busy, we are almost afraid to admit to ourselves that we are not. There’s a lot of societal pressure to say “I am busy” or “I don't have time”. In reality, what we are doing to ourselves, is giving something else the power to decide how to take care of ourselves.

Here are 3 choices you can make to give yourself permission, to give yourself time:
1. Write your fun activity on your calendar. We don't often realize our time to take care of ourselves goes unnoticed. Put yourself first today!

2. Say it out loud, “I am going to let myself go to the gym today during lunch and do 30 minutes on the treadmill!” This validates your commitment and gets you there.

3. Then, call a friend and let them know what you’re doing to take care of yourself today. This gives you a support person you can depend on.

You should give yourself permission often! Especially, if this is new to you, we are human and we forget things easily. So, if you need support to give yourself permission to take care of yourself, call me for a 30 minute complimentary coach call today!