Don’t Do Self-care

Self-care (a.k.a. soul-care or self-love) isn’t always about carving out time to DO something (spa visit, lengthy meditation, quiet bubble bath, visit to your yoga studio, etc). These are all lovey examples of action-oriented ways we can care for ourselves. Notice that each of these examples require extra time, planning and coordinating. The very three reasons many of us neglect to make self-care a regular practice in our lives. 

Self-care is much more than an action we DO. 

Self-care is also about BEING. Being is often overlooked or discounted as insufficient because it is judged as a form of non-action. This is completely false. 

Being in the moment is presence. 

Presence invites connection. 

Connection welcomes fulfillment and generates the feeling sense of being cared for. 

Have you ever sat with an elder, maybe a grandparent? 

I’ve spent a lot of time sitting with my elders. Sometimes I would hold my Gram’s hand or rub her back. Sometimes we would laugh about stories of our past or I would catch her up on my life. But what struck me the deepest was how nourishing it felt just to sit with her in complete silence. To BE present in the moment; with my Gram..and with myself. 

Being present to the moment or to yourself doesn’t take extra time, it’s not an additional item on your never ending to-do list. Presence can be captured in the N.E.T. - No Extra Time. 

I’ve been scoring highly on *Uses Time Wisely* since I was in grade school so I’m your gal on this one. 🤓

Here’s a few more ways I apply N.E.T. to self-care, making it a life practice:

Create an Inviting Atmosphere and Environment

I light candles, incense, or my diffuser. During the day I open the blinds to let in as much natural light as possible. 

I keep my spaces tidy so I can feel peaceful and settled into whatever project I am currently working on without distractions and guilt getting the best of me. 

Whistle While You Work (head nod to the Seven Dwarfs)

I play music while I do my chores, sometimes I play it extra loud in honor of my inner rebellious teenager. Fun isn’t an event. Fun is an attitude you bring to what you do.

“Fun isn’t an event. Fun is an attitude you bring to what you do.”

Infuse Your Food with Love

I enjoy good, healthy homemade food. It is very important to me that I infuse all my dishes with love, my not-so-secret primary ingredient. 

I often watch a light-hearted funny program while I do food prep or cleanup. 

Learn On-the-Go

I am a HUGE audiobook fan. I take advantage of my time commuting by listening to a good audiobook. If the book is really good I will find myself listening to it while I get ready for my day or for bed. I love to listen to my books when I am out on a long walk. 

Entertained While Trained

I like to put on a good movie and get on the floor to do my mobility exercises and fascia care. I will roll my feet with YogaTuneup therapy balls, roll on a foam roll and stretch. I keep a therapy ball under my desk so I can roll my feet while attending Zoom call meetings. 

There are endless ways to to maximize your self-care inside the time you have while accomplishing the tasks you have before you. 

One more critical component..

It’s also about the energy and attitude you bring to whatever it is you are doing.

There is a difference between completing a task on your to-do list from the energy of DOING simply to complete it versus approaching a task from the energy of BEING as an act of self-love/self-care. DOING feels productive, but that prideful feeling scatters when the job is done. BEING nourishes your soul..and the box gets ticked. 

Next time you find yourself overloaded by your to-do list. Pause. Breathe. Ah! Yeah. Take a few more deep, slow centering breaths. 

Deep breathing is a powerful N.E.T. practice. 

Once you are centered, take another look at your list.

How can you infuse your life with more joy?

Where could you invite in some fun and laughter?

How can you make the environment more welcoming and restorative?

Shift from DOING self-care to BEING someone who cares for yourself in the smallest, simplest ways to the most lavish manner.

Here’s what I know for certain from my own journey (personally and as a wellness expert):

Someone who cares for themselves as a regular practice of self-love welcomes the opportunity to go for the spa date with their bestie or receive that foot rub from their mate.

Why? 

Because they have the capacity and presence to soak in all that goodness. 

Good Girl No More

I sat on the sidelines, being the “good girl,” terrified I might offend someone with what I shared. 

Sisters, you gotta know, I have been sitting there my whole bloody life. 

When COVID hit and I realized the narrative was about driving fear and false information, I felt this call to rise up. It was as if I was made for it, as if I had trained my whole life for it. Humanity needed to be empowered to take full responsibility for their own health and well-being. Our communities were desperate for direction and guidance. 

A robust immunity is the answer. This is my zone of genius.

So this longtime “good girl” led with caution and planning..

I sent my mama an email. I wanted to let her know what her “sweet girl” was up to, so she wouldn’t be caught off guard..

..and so I couldn’t be talked back down into silence.

“Dear mom, 
I will no longer be the “good girl” sitting silently on the sidelines.
I will however, speak my Truth with kindness and grace. 

(And that’s when I took on my moniker)
Love you,
Peaceful Warrior Goddess”

Dear mom, 

I will no longer be the “good girl” sitting silently on the sidelines.

I will however, speak my Truth with kindness and grace. 

(And that’s when I took on my moniker)

Love you,

Peaceful Warrior Goddess

(And then I adopted an icon); the golden heart - a symbol to remind me to let the love and Truth in my heart shine.💛

I am so proud of myself for having the courage..

to stand for..

to speak up..

to honor that calling.

When I drop into the fear, “what will people think?” “Look at me, too big for my britches,” PSD* anyone?!😜

I think to myself, whomever is offended by my burning desire to help lift the veil for one-and-all, doesn’t deserve my friendship! 

I’ll still lace up my boots for you, stinkin’ naysayers, but your words can’t travel from the cheap seats to the arena, where yours truly, the Peaceful Warrior Goddess is speaking her Truth, so kindly buzz off!

It takes great courage to lead from lovingkindness with an open heart. 

“There is no force greater than LOVE.”

There is no force greater than LOVE.💛

Who has traded bench time with the good girls for pioneering the possible? I want to connect. I want to know you. I want a sisterhood of Warrior Goddesses.

Artwork by Trey Ratcliff

*PSD - Patriarchy Stress Disorder, game-changing book by Dr. Valerie Rein

Pumped Up Lemon Water

I have been hearing a lot of requests from my clients that are following my 3-Day Vital Cleanse ebook and program, to share my morning beverage. 

Every morning I drink a big 32 ounce ball jar filled with the most delicious, life-giving, IMMUNE boosting concoction. 

Pumped Up Lemon Water

1 Dropper Kick Ass Immune (not going to lie - I originally bought this product last Spring in Boulder, Colorado because of the name, the ingredients are awesome too, and it works)!

1/2 teaspoon Trace by Activation. This trace mineral product gives me energy and gives me necessary minerals the body needs.

1 Organic lemon, juiced. There are 150 healing properties in a single lemon. No it’s not acidic in the body, it is alkaline. Please don’t use “lemon juice” from those plastic lemons in your mama’s fridge!🧐

32 ounce glass vessel. I choose blue because it is beautiful and my mother always said drinking from beautiful glasses make everything taste better. She’s fancy. 

Water - PURIFIED meaning not tap, ideally not from plastic. I have Reverse Osmosis filtration. I also add about a cup of sparkling water that has been chilled. It gives my water a lift. Sparkling water is “Trish champagne.” 

Hydrate. Alkaline. Build a robust immune system. Keep your body healthy. 

Tastes great too! Give it a try and let me know what you notice - more energy, less pain, more radiant skin, etc.

P.S. I also highly recommend Ease by Activation. A magnesium spray that will help you get quality sleep, recover from workouts, and so much more! 

Cheers to your optimal health!

Living with an Open Heart

“It takes great courage and discipline to live with an open heart.”

It takes great courage and discipline to live with an open heart.

We all need to feel more joy in our lives, in our hearts in a time in history where there are so many unknowns, so much aloneness in isolation, so much divide, so many verbal attacks on each other, so many lies, so much Truth being uncovered, so much fear. And so many of us frozen in that fear.

Let’s face it, it is a hell of a lot easier to close ourselves down when we disagree with someone, when we have been hurt or disappointed, when we can’t make sense of what is happening all around us.

It takes great courage and discipline to live with an open heart. I have a life practice of “being” with myself through whatever comes my way. I choose to stay present - present with myself; present to what is.

I choose to not turn to something or someone to numb out - this means, I don’t drink, drug, eat, Netflix, or rage at; to change my state of mind.

I choose to self-soothe in non-destructive ways. Over the years, I have discovered a ton of great ways, my tried-and-true.

Read until the end to find out my secret.

Here’s my four pillars for living with an open heart...

Lean in to the hard stuff.

Do you got YOU?

Stop leaving your health, your well-being, your happiness, your joy to something outside of you - another person, institution, a future event.

Trust YOU first, and most.

Trust in a source greater than you. For some, this is God, Great Spirit, Universe, higher self. What you call out to isn’t as important as, that you call out - ask for help, guidance, reassurance. Then listen and watch and graciously receive. Give thanks, and ask some more.

Seek to understand.

Do you listen with your heart or your ego?

Stop working up a rebuttal.

Stop judging.

Listen to connect. Deeply listen. It is safe for you to simply listen. Close lips. Surrender your ego. Open ears, heart and mind. Deeply listen.

Free yourself from your self-imposed prison.

Do you vacillate between stuffing and unleashing your pent up emotions?

Stop the madness.

Stop hurting yourself and others with toxicity.

All your emotions are welcome. Reserve a place for them. They bring forth powerful messages.

Speak with a coach or therapist. Ask for help.

Use those feelings and emotions, the anger, shame, etc., as a catalyst for your betterment.

Make joy your permanent residence.

Do you know the difference between happiness and joy?

Stop chasing happiness. Happiness is fleeting, based on outward situations, circumstances and things.

Turn inward and cultivate joy.

Joy can be present when there is deep sadness. It’s referred to as mourning in joy, it is a heartbreaking-open experience. I personally experienced this sitting in the church during my Gram’s funeral service.

Joy is our North Star. Joy breeds deep peace, even in times of uncertainty.

I literally wrote a book on J-O-Y.

It is a 28-day guide to fuel your joy. It’s free on my website. It’s my message in a bottle - my gift to humanity.

Like I said, it’s FREE. I made it for you because here’s the sacred truth and magic of joy; joy shared is doubled.

My life purpose is to scatter joy. Have you discovered what your soul came here to share?

Grab your copy, it's on my homepage. Fuel Your Joy.

Self-care for Restoration During a Pandemic

TOO MUCH!!

This past week I overwhelmed myself with information - COVID, vaccines, whether we will begin releasing the lockdown, where a mask or be fined $1000, the deep state, all the things.

In an effort to *seek to understand* I watched the videos, interviews, documentaries (Out of the Shadows - wow, informative), read the articles, followed the links. I gobbled it up. My inbox, YouTube, Facebook, all the outlets.

For a sensitive soul (aka an empath), like myself, it can be too much. It was too much.

I needed help!

As a Wellness Coach and bodyworker, I have a trusty Mary Poppins size medicine bag filled with antidotes to heal, restore and realign mind, body and energy.

If you are experiencing similar stress triggers give these self-care tools and strategies a try:

Mind-diet

What are you feeding your mind? 

Give yourself a break from consumption to allow for processing, sorting and reflection. Either enjoy silence or play music without words to give your brain some much needed rest. 

Meditation restores my sanity. Every. Single. Time.

Move your body

Do you have a daily movement practice that helps you live with more ease? 

Your body is your temple. Do you feel at home in your body?

Movement is medicine. Connect with your body - walk, dance, yoga, Qigong. 

Move your bones. Then foam roll and roll your feet with a firm ball. My favorite are the YogaTuneUp therapy balls.

Here’s a challenge for you: Skip; and notice that moving your body by skipping brings an instant smile to your face. It’s one of the fastest way to change your state of mind.

Drink purified water

Do you want to feel better and look younger? Um, yeah!

Hydration is key to optimal health and helps your body regulate stress. Drink half your body weight in ounces of purified water. Add some slices of fruit or fresh herbs.

Eat your veggies

How are you nourishing your body?

Did you know 40% of stress is caused by what we eat! More farmacy, less pharmacy. It’s the perfect time of year to grow your own organic produce. Try my breakfast salad recipe.

Good Morning Sunshine Breakfast Salad 

2 heaping handfuls of sunflower micro greens (or salad greens)

1 large orange, chopped into wedges

1/2 avocado, finely cubed

Himalayan salt and fresh cracked black pepper

Toss to coat the greens. Enjoy! Pairs beautifully with hot water with fresh squeezed lemon.

Play in the dirt

When was the last time you simply played outside?

Get outside! Fresh air, sunshine, dirt - medicine for your body and your soul. Grow some flowers or herbs. Place your feet directly on the ground (Earthing).

Release pent up stress

Are you feeling more tension in your body? Suffering from insomnia? Feeling off? Low energy?

You need to flip the stress switch to the OFF position.

The two fastest ways to self-soothe are restorative breathing and shaking.

Restorative breathing - inhale through your nose, exhale through your mouth. Slowly. Let your belly rise and fall.

Shaking - keep your feet on the ground and let your knees bend as you “bounce” shake your arms and take long, deep slow breaths. Shake off your stress like an animal.

Ask for help

Is this one as difficult for you as it is for me?

It’s last on my list for a reason! Ugh! Vulnerability takes courage; and it gifts me connection. Worth it!

Prayer is my go-to way of seeking wisdom and direction. Then I reach out to my inner circle to feel the love and support that I need. 

The key to this step is to follow it up with giving thanks. I journal and speak out loud to myself about all the ways I am loved and supported. I remind myself, “everything is always working out for me.”

This is my tried-and-true method for shifting my mood and realigning my heart and mind. There are many, many methods to nourish your body and mind. Find what works for you.  

What are your tried-and-true methods? Drop me an email. I'd love to hear about your self-care routine.

Owning Your Shadow

What’s the thing you are most afraid someone you love, care about, respect will find out about you? 

What’s the worst thing someone you love, care about, respect could call you? 

“You are a ______.”

Most of us could make a list of negative words we’d never want to be called!

The shadow, as psychologist Carl Jung calls it, is the person you would rather not be. The parts of us we reject or have been rejected by others. The aspects of ourselves that we fear, that bring us shame, that close us off, that make us feel imperfect and unlovable.

When I was growing up and even into my 20’s, I was terrified of being seen as selfish or a bitch, and even worse, a SELFISH BITCH!

“I people pleased like it was my full time gig, in hopes I could out run the fear, in hopes people would see me as “the good girl.””

I people pleased like it was my full time gig, in hopes I could out run the fear, in hopes people would see me as “the good girl.”

But here’s the thing about fear...

You can’t out run it.  

You can’t hide from it.

You can’t deny, reject or suppress it. 

“Fears not faced OWN you.”

Fears not faced OWN you.

Owning and embracing our shadow allows us to reclaim our power; and to truly step into our greatest version of ourselves. 

““I’d rather be whole than perfect.” - Carl Jung”

As Jung stated, “I’d rather be whole than perfect.”

I knew the only way out was through. 

If I wanted to be truly free and truly joyful, I was going to need to get busy embracing these shadow aspects of myself. 

Happiness and freedom were awaiting me on the other side. 

Step 1. Get honest about your shadow aspects. 

Step 2. Befriend the shadow. Invite it for tea. In other words, see how this aspect has served you or could serve you.

Step 3. Make peace with your disowned aspects. Acknowledge “I am that!”

Step 4. See the value of each of these previously disowned parts of your personality. Give them a seat on the bus. This is the integration aspect of this powerful healing process.

So back to my fears, SELFISH and BITCH. 

What came of these two valuable personas, you ask?

I gave Bitch a seat in the back of the bus with the cool kids and trouble makers. 

If there’s a problem. 

If someone violates my trust. 

If there’s a need for me to protect or defend myself, Bitch will raise her hand.

She will get her say, but she doesn’t speak for me. I leave that to the one that can show up in a kind, yet firm manner. 

I live by the mantra - Take no shit. Do no harm. 

And I know no matter where I go, what I am faced with, whatever life throws at me, that I got a Bitch in my corner that has my back! 

What’s more, she knows she’s heard and valued even though her license to drive my bus has been revoked.

As for Selfish, I keep her a little closer to the driver, she helps me navigate in moments where boundaries could be an issue. She reminds me that I must put my own needs first, so when I show up for others I do so authentically, from a place of graciousness and wanting to be of service. 

“Embracing Selfish made me a more giving, compassionate, kinder person.”

Embracing Selfish made me a more giving, compassionate, kinder person. She has taught me healthy boundaries - what it means to honor my boundaries; and yours.

Now over to you...

What aspect of your personality have you made wrong about yourself that could  in fact be your greatest gift?

There Are No Dress Rehearsals - LIVE - PLAY - LOVE Full Out

A billionaire dies at the age of 56. He has seven billion dollars, but he doesn’t care. He’s never seen a hearse with a luggage rack. He now knows the Truth - you can’t buy love and you can’t buy life.

So there he is lying in his death bed, lamenting on what little joy he experienced throughout his life. He cautions us that “recognition and wealth are meaningless in the face of imminent death.”

He left us with a few more words of wisdom:

Educate your children to be happy instead of rich so they know the value of things, not the price.

Eat food as medicine so you don’t have to eat medicine as food.

If you want to go fast - go alone! If you want to go far - go together!

The six best doctors in the world:

1. Sunlight

2. Rest 

3. Exercise

4. Diet

5. Self-confidence 

6. Friends

Thanks for the wise words, Steve Gouves. 

I hope this message pierces your heart, dear reader, because otherwise, it could be you looking back from your death bed filled with emptiness and regret.

Why wait until you are sick or nearly dead to look back and wish you’d been/done/had something different/more/less?

All you have is THIS moment. 

“Tell me, what is it you plan to do with your one wild and precious life?”

— Mary Oliver

LIVE - PLAY - LOVE Full Out

LIVE Full Out

Go for your dreams. Live while you’re alive. Be bold and courageous. 

Move your body. Honor your body - send love, joy, compassion and healing to your organs, glands and senses. 

Get quality sleep. Feast on life-giving foods. Drink plenty of purified water.

Let go of the fear, “what will people think?” - they’ve either already had their thought/snarky laugh about you or they simply don’t care, either way, what’s it to you?

“You are what your deep driving desire is; as your desire is so is your will; as your will is so is your deed; as your deed is so is your destiny.”

— Upanishads

PLAY Full Out

Leave it all on the dance floor. Color outside the lines. Do it.

Laugh. Sing. Dance. Play freely like a child.

Get outside. Put your feet in the dirt or sand. Take in some sunshine. Breathe deep.

Get off your damn phone and look around. Take in the beauty.

“Don’t go back to sleep. Don’t go back to sleep. Don’t go back to sleep.”

— Rumi

LOVE Full Out

Live with an open heart. Trust yourself, it takes the pressure off trusting others.

True love begins with self love. You can’t give away what you don’t have. Fill your heart with unconditional love, joy, peace and wisdom then let your “cup runneth over.”

Catch your loved ones doing something RIGHT.

Express your appreciation like there is no tomorrow - because let’s face it, tomorrow isn’t promised to any one of us.

“Put on a heart of compassion, kindness, humility, gentleness, and patience.  Beyond all these things put on love, which is the perfect bond of unity.”

— Colossians 3:13, 14

What’s standing in your way of living your best life?

Negative beliefs and self-talk?

A history of unhealed wounds inflected by others or by yourself?

Addictions to drama, drugs/meds, sugar, limiting beliefs?

Fear? Someone’s approval?

No matter the answer, YOU have control over your life, even if it’s something as small, yet significant as changing your mindset about your circumstance. YOU get to choose; and choose again. 

“The happiness of your life depends on the quality of your thoughts.”

— Marcus Aurelius

If you need help building a habit of living from a place of more joy and love, then please for love of all things holy, download my FREE 28-day guide. No excuse to not LIVE-PLAY-LOVE full out. And if you are serious about creating a life and legacy that brings you joy, let’s chat.

“This is the true joy in life, the being used for a purpose recognized by yourself as a mighty one; the being thoroughly worn out before you are thrown on the scrap heap; the being a force of nature instead of a feverish selfish little clod of ailments and grievances complaining that the world will not devote itself to making you happy.
I am of the opinion that my life belongs to the community, and as long as I live, it is my privilege to do for it whatever I can. I want to be thoroughly used up when I die, for the harder I work, the more I live. Life is no ‘brief candle’ to me. It is a sort of splendid torch which I have got hold of for a moment, and I want to make it burn as brightly as possible before handing it on to the future generations.”

— George Bernard Shaw

We Eat Life

You are what you eat. You are what you absorb.

Tell me what you have been consuming (all foods and sensory input) and I will tell you who you are.

We eat LIFE. 

What we choose to eat impacts our overall health and wellbeing.

Make poor choices and life eats away at us.

Undigested foods rot our body.

Undigested emotions rot our mind.

The mindbody connection - it’s a real thing. 

Your mind will store unprocessed emotions in the tissues of your body. As a Medical Massage Therapist, I am often reminding clients, “the issues are in the tissues.”

Everything we think, feel, see, touch, taste, smell, hear, do, have done to us, choose not to do has the power to be medicine or poison to our spirit.

I refer to this as your mind diet.

What are you feeding your mind? And what impact is it having on your body? On your spirit?

“The human body is the best picture of the human soul.”

— Ludwig Wittgenstein

Negative thoughts, programs and beliefs become habitual causing fear and anxiety, anger and resentment.

Those emotional blockages create tension in the body. 

Foods we eat, particularly the frankenfoods that make up the American diet of today, have a direct impact on every area of our health, and ultimate happiness. 

Eat like crap - feel like crap.

On the other hand, eat a diet filled with fresh, organic plant-based foods that come from Mother Earth and you will feel light and radiant.

Music, movies, books, every single thing we take in through our senses has an impact on how we show up in the world, who we become.

Who are you becoming? 

Do you like what you see when you gaze into your eyes in the mirror? When you go within during your yoga or meditation practice is your mind buzzing with negativity and random thoughts? Or do you avoid being still because you are afraid to face yourself?

How about how you show up in relationships? Are you hearing yourself bitching and complaining about what is not working out for you? Or are you expressing your love and gratitude for the blessings and love that you share with those closest to you?

What are you holding onto?

What are you carrying around?

Take an honest inquiry.

What would your life look like if you allowed in all the love, attention and validation you needed to make lasting change?

Being peaceful is a lifestyle built on choices made moment to moment.

Those choices become our habits and rituals. 

It takes about ten weeks to form new habits. 

Start Today

What are you doing with your now?

• Transfer the authority for your life from the external world to yourself (where it belongs).

• Give up self-judgment - it only leads to more anxiety and fear. Instead be kind and tender with yourself in your thoughts and self talk. It’s a process. The more negative your inner dialogue, the  more tender you will need to be to shift how you connect with yourself.

• Allow the tasks that are of your highest and best use of time to manage your schedule. 

• Keep a journal or use the Notes feature on your phone. We change what we track. 

“Your body is your castle, if you don’t take care of it, it will crumble.”

— Jim Tolsen

Quit treating your body like a rental! 

Be at home in yourself.

Self love is self care - it’s about caring for yourself in every possible way - from what you eat, to what thoughts you allow to swirl in your mind, to what you tolerate in your life. 

You deserve an absolutely fulfilling life. I can help you make that your new reality. Let’s chat.

Stress Isn't The Glue That Holds You Together - 5 Methods to Increase Stress Resiliency

As a Wellness Coach and Practitioner, a big part of my work with clients incorporates stress-reducing remedies in the form of hands-on body therapies, and simple practices that can quickly become a go-to in times of heightened stress and anxiety. 

In honor of April being Stress Awareness month, I’m going to share with you some of the practices I use with my clients.

I think we all know the real dangers to our health and wellbeing associated with chronic stress. In case you need a refresher or some extra motivation to make a change.

Chronic stress…

…is inflammatory to the brain and body.

…creates imbalances in our hormones.

…destroys brain cells.

…fuels depression.

…impacts us biologically, psychologically and socially.

Living with constant high levels of stress and no reprieve increases our sensory load, leading to an overstimulated nervous system. When the nervous is overstimulated chronically, a cascade of potential health issues arise. Stress accounts for 80% of doctor visits!

Based on the latest model, we have three branches of the autonomic nervous system:

1. Safety - rest/digest

2. Danger - fight/flight

3. Life threat - freeze (immobilization)

Ideally we should be in the rest/digest nervous state most of the time with moments of fight/flight when faced with heightened stress from threats (reckless drivers on the highway, running late for a presentation, etc). When we are unable to shift back to rest/digest or when we think we *need* our stress to have an edge, that’s when we have problem.

If you think, stress is the glue that holds you together, read on, and reach out to me!

I’ve got a better way for you to unlock the highest potential of your brain so you can sustain peak performance AND feel bliss and joy.

My Top 5 Methods To Increase Your Resiliency To Stress:

#1 - Recharge (consistently)

Take short decompression breaks throughout the day. You’ll come back more focused and productive.

Do This!

Meditate - sit quietly and focus on your breath. That’s it. Do this for 5-15 minutes.

Breathe - take full deep breaths in through your nose and exhale through your mouth. Take nine breaths and on the last breath hold your breath using a timer. Slowly exhale the air when you body signals you to do so. Repeat this nine breath practice for 5-15 minutes.

Keep in mind - relaxation is a learned skill.

ROI 

Invest 30-60 minutes daily into your health and get back 4-6 hours - achieve more in less time.

Non-destructive Ways To Decompress After Work:

Restorative Mindbody Practices

Breath work (deep, slow breathing)

Massage therapy

Move Your Body 

Take a walk outside for a minimum of six minutes.

Jump on a rebounder

Dance and sing

Qigong, yoga (not hot yoga), Pilates, foam rolling*

*Keep in mind - gentle movement exercises that rely on body weight are easier on the nervous system because they rely on leverage instead of weights.

Play In The Dirt 

Tend to your garden

Go forest bathing

Earthing - place your feet directly on the ground on dirt or sand.

Laughter

Play - let go and have fun.

#2 - Energize

Fuel your brain and body with nourishing whole foods and purified water. Move your bones.

Do This!

Eat REAL Foods (choose organic)

Fresh fruits

Leafy greens and vegetables

Lean, organic meats

Smoothies - a delicious meal that packs a ton of nutrients, quick to prep and easy to consume.

Mid-afternoon munch on crunchy vegetables or fruits like apples or pears.

Keep in mind - 40% of stress is due to nutritional stress.

Do This!

Stay Hydrated

Keep a glass or stainless bottle of purified water at your desk. Refills and potty breaks get you moving.

Drink 30 minutes before a meal, 2.5 hours after meal.

Drink half your body weight in ounces (increase intake with high heat or exercise).

Keep in mind - dehydration causes stress.

Do This!

Connect With Your Body/Move Your Bones

Take a 5-6 minute walk, preferably outside (weather permitting), otherwise walk the steps or through the building.

Roll your feet/foam roll your body.

Do a few stretches at your desk or in the kitchen at your office.

Keep in mind - You address tension throughout your whole body when you Roll or Massage your feet.

#3 - Recovery 

Train your brain to become more comfortable in a quiet, restorative state. Here are some of my personal go-to products to help me recover and repair from life’s stressors.

Do This!

Use Therapeutic Grade Essential Oils

There are many ways to use essential oils. You can diffuse them, add to a cream or oil and apply topically, or apply them directly to the bottoms of your feet. My favorite brand is Young Living. I love their Peace & Calming blend, Lavender, Joy, and some special blends I make.

Take a Magnesium Supplement 

Chronic stress causes the depletion of magnesium in the body. Magnesium protects the body against stress, aids in restful sleep and post workout muscle recovery, just to name a few of the powerful benefits. As with all supplements, you want a high quality supplement that is bioavailable. My favorite brand is Activation Magnesium spray. You can find it here, along with other favorites.

Do a detox soak

Use a Quality Grade CBD Oil

I recommend beginning with a low dosage and listening to your body. My favorite brand is Charlotte’s Web. www.cwhemp.com

Build Your Cellular Engine

Drink a REDOX signaling molecules solution. It’s been my not-so-secret fountain of youth elixir for over six years. I am a huge fan of ASEA brand - quality products backed by science and supported by research. www.trishfortune.myasealive.com

Keep in mind - more stress means more rest. Recovery is KING!

#4 - Reflect

Reflect on what you are thankful for - there is always something!

Do This!

Give Thanks - give thanks to Spirit/God/Universe or whatever you refer to the source greater than us.

Keep a Gratitude Journal 

Express Your Gratitude -never miss an opportunity to show appreciation to your loved ones, clients, strangers, service providers, on the highway - everywhere.

Keep in mind - what we think about expands. Want more goodness? Focus on it!

#5 - Revitalize

Rest and relaxation is a must, not a luxury.

Do This!

Make Time Daily For a Little “Me Time.”

Prioritize Rest

Practice Good Sleep Hygiene - set yourself up for sound sleep.

Keep in mind - daytime stresses often lead to restless sleep.

Schedule Time Off - make off-days your reality

Take Mini-breaks - unplug and unwind

Keep in mind - you can diminish/eliminate burnout in a week’s time (7 to 10 days have positive effects).

There you have it, some of my proven practices for overcoming fatigue, increasing your stress resilience and improving your state of mind and health. 

Start small. Make it stick. Before you know it you will feel the increase in your energy levels, better overall performance, more patience and life satisfaction. 

If you are ready for a more personalized program to address your chronic stress, let’s connect. I can help you clear the fog of distress and restore your health.

Cheers to your lifelong wellbeing,

Trish

Good Morning Sunshine Smoothie

A delicious, tropical delight packed with plant-healing goodness.

This smoothie is packed with plant-healing nutrients sure to give you a good morning, sunshine! I love the combination of the sweet pineapple with the nutty flavor from the alfalfa sprouts and hemp seeds. The mint and ginger really add a freshness to the flavor profile.

From my first sip, it was tropical love!

Yield: 1 large or 2 small servings

1 cup purified water

1 ripe banana, broken into chunks

1/2 cup alfalfa sprouts or a handful of sunflower microgreens

2 cups chopped pineapple

6 small mint leaves

1/2 inch piece of fresh ginger

1-2 ribs of celery

1 medjool date

1 tablespoon hemp seeds

2 big handfuls of spinach OR 4 dark leafy greens, stems removed (collards, kale)

Combine all the ingredients in a high-powered blender (VitaMix). Process until smooth.

Pour in a tall glass or mason jar. Makes a great on-the-go meal or pre-workout snack.

Chew your smoothie - let it swirl in your mouth before swallowing to aid in proper digestion.

Want more delicious recipes?

Jumpstart your health and vitality in as little as three days. Feel, see and experience a difference in your mind and body. Enjoy a plant-powered diet coupled with a daily, restorative plan. Detoxify. Nourish. Rejuvenate.

AN EASY TO FOLLOW 3-DAY MEAL PLAN, INCLUDING RECIPES FOR BREAKFAST, LUNCH, SNACKS, DINNER, DESSERT AND BEVERAGES TO BOOST YOUR VITALITY.

So much love for this fruity booty fabric swatch! I need a beach towel or coverup with this pattern! Hope it makes you smile, too!