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!

Progress reports work!

Some of you may remember, back in school when your teacher sent you home with a progress report to let your parents know how things were going in the classroom. Well, we are going to visit that old concept, but in a new way! First, I want you to get out a pen and a sheet of paper (not your laptop, iPad, etc) then, write down all the things you did this week that you had some progress in. Your list can contain anything from your exercise commitment, to calling people back when you said you would, list all the things you did that were important in putting yourself first.

I tell my clients if we do not have a baseline to work from and to move towards, then, it’s hard to stay motivated and on track to where we want to go. This progress report done weekly will lift your spirits, increase your productivity, and give you more of a sense of purpose to what you want to have happen throughout your week.

Here are 3 instant benefits you will receive from the progress report:

1. You will realize what you currently do or don’t do is all based on your commitment in getting to your goal.
2. You will have more time in your day to relax and stay focused.
3. You will build your confidence in knowing you’re in control of yourself and your choices.

So if you’re ready to make progress but, you aren’t sure where to start, call me for a complimentary 30 minute progress report. We will work together to get you headed to feeling better about who you want to be.

Slow motion gets you there faster

Just for today, deliberately go slow. Every time you feel yourself saying or going faster than what you can experience, slow down! Talk slow, walk slow, move with ease balance and grace. Let yourself enjoy today, watch everything with an open heart and not a critical eye.

Here are some tips to keep it simple:

1. While eating, chew your food, smell the aroma, and put your fork down between bites. Savor your meal.
2. Talk slow and make sure you are mindful about what you say. If you do not like what you said, correct it that moment and say it again. It's never too late to say what you really want to say.
3. Sit for 10 minutes and calm down. Give yourself an energy boost by sitting and being still. This will give your mind and body time to catch up with itself so you can feel refreshed and renewed to enjoy the moment.

So, hurry up and slow down. Tension and stress can be harmful. If you’re looking for ways to enjoy your day and you're feeling bogged down by pressure and strain, call me for a 30 minute complimentary coaching call to get recharged and refreshed!

Relax! Tension is harmful!

Our bodies react to the world around us and within us in many ways. Our bodies act like sponges they can pick up positive energy or trap the negative energy of stress and tension. We all have had those moments of intense muscle pain whether in our back, neck, or our favorite, those doggon traps.
Most of us are so used to keeping our bodies bond up in tension that we don’t even realize we are tense. So, here are some of my favorite tension reducers:

1. Connect with your body learn to tell when it is tense. Do a 5 minute body scan to check where you are feeling tight and where it hurts.

2. Then learn to relax. Explore different options. For example, a massage, meditation or soaking in a hot bath. Last but not least my favorite exercise.

When taking time to explore things that bring you pleasure it will be easier for you to realize when you are tense and can do something about it. So, if your ready to relax and not sure how to get there or need some assistance, call me for a 30 minute complimentary coach call.

Are you frustrated!

Are you feeling powerless? Have situations taken a turn you don't like? Do you feel like there is nothing you can do to make things better today? There are things you can do to change your perspective. Here are 3 possibilities.

1. Feelings follow thoughts. If you think positive you will feel positive. For example I can learn how to use that new computer program.

2. Learn to relax. We need to unwind when we are feeling frustrated. Take a hot bath or call a friend to talk. This will relax you physically as well as mentally.

3. Exercise, get out and walk it out! This will increase your endorphins and refresh your mind and body to get you into a better frame of mind.

Don't let frustration get the best of you. Call me today for a 30 minute complimentary coach call.

Staying positive for the next 24 hours

I want to challenge you today on getting your mind right. You might be thinking what exactly do I mean by that? It means that you will for the next 24 hours pay attention to what you say think and do. Here are 3 examples to keep the focus in the present moment.


1. When you realize your first thought today make sure you think positive. For example, I am a loving person.
2. How do you keep the positivity going by not criticizing yourself and a lot of positive reassurance?
3. Never miss the opportunity to say something nice about yourself to yourself.

We spend way too much time asking what is wrong not only with ourselves but all around us. Today let the question be what am I doing right and what do I need to do to have more of that mind set. Set yourself free for the next 24 hours and see what comes your way. Call me today for a complimentary 30 minute coach call to set your mind right.

Building a healthy toolbox

The more tools we use to be successful at staying healthy, happy, and fit, the better we will feel about our day. Whether you are changing a new behavior or working on increasing your flexibility in a tight muscle. The key is keeping it simple and replacing the old tool with a new one.

Here are 5 tools to use and sharpen daily to increase your foundation and to build a better you.

• Schedule some fun time during your day.
• Tell someone you love them.
• Listen to someone unconditionally.
• Do random acts of kindness.
• Instead of sending an email to your colleague walk to their office to say hi instead.

Contact me to set up a 30 minute complimentary coaching call. Dust off the tools you have and start using them today!