I'm on my way home from California, where I got to play at Disneyland and the beach for a week! ☀️
I never thought I'd struggle with seasonal affective disorder, because I love cold weather and I LOVE snow! But I noticed this past year that I get down so fast when the sun stops shining.
According to my weather app, we are having SOOO MANY rainy days in the next two weeks 😩 so I'm making an action plan to prevent the blues from happening as best as I can:
-HEALTHY FOOD! Lots of plants this week. Lots of vitamins, lots of color.
-Happy music: Even though I absolutely love it, sad music can make me deeply depressed in SECONDS. We are having NONE of that the next two weeks 😆
-Funny movies: I try not to watch lots of tv/movies, especially with my kids. But being bored and miserable every day is worse, so Disney, here we come! -Day trips: there's no way I'm gonna survive this with cabin fever, so we'll be visiting the aquarium, the library, the toy store, whatever!
Clinical depression and bipolar disorder are not situational. But there ARE triggers. Finding and recognizing mine the past three years has been monumental for me. If you know yours, do your best to prevent and combat them!! Praying we all have a safe and healthy week 🙏🏻💕 #bipolar#depression#anxiety#mania#safety#therapy#support#health#mentalhealth#mentalillness#love#hope#growth#realtalk#growthmindset
"𝐀𝐂𝐓𝐈𝐎𝐍 𝐓𝐑𝐔𝐌𝐏𝐒 𝐄𝐕𝐄𝐑𝐘𝐓𝐇𝐈𝐍𝐆"
Procrastination is something WE ALL deal with.
We like to things to be perfect before we start doing actual work. We want to wait for the "right time". We make up all these BS excuses to ourselves but subconsciously we don't recognize that beneath all of it is FEAR.
FEAR of what?
Well, sometimes FEAR of doing great things or FEAR of failure. A lot of us are afraid to show up because we deeply care what others perceive us.
This is something I constantly deal with and I believe YOU too.
But we have to understand that...
𝐈𝐌𝐏𝐄𝐑𝐅𝐄𝐂𝐓 𝐀𝐂𝐓𝐈𝐎𝐍 𝐀𝐋𝗪𝐀𝐘𝐒 𝐁𝐄𝐀𝐓𝐒 𝐈𝐍𝐀𝐂𝐓𝐈𝐎𝐍.
Putting work solves anxiety and opens up the gate for clarity in life. No matter how many seminars or consultation you attend but you don't put in the work, I'm sorry but nothing is going to work.
YOU have to do your job. It's that simple.
And it doesn't have to be some massive action. All it takes is build micro habits every day. Positive habits compounded over time will yield to positive results.
So here's a Q for you...
What's 1 thing you could do TODAY that will make you a step closer to your dreams? Comment below ⬇️
Start today by challenging yourself to eating less at restaurants and fast food joints.
Eliminate one of those meals sometime in the next week. With the money you would have spent on that meal and put it in a jar. At the end of the challenge I'll let you know what to do with the money
My 5th Global Training Conference....and just when I think that it can’t get any better....my mind is blown 🤯
Yes it’s a “vacation” from real life....but it’s so much more!! There are gut laughs that make your belly hurt 🤣, enough tears 😭cried to fill a huge bucket, MASSIVE A-HA moments😱, pushing and cheering people on to be their best self👏🏻and growing yourself to a whole other level that you didn’t know existed! 🙌🏻 “DO MORE, so you can BE MORE, so you can HAVE MORE, so you can GIVE MORE”
The best part about this is that I can take people along the ride with me!! 😍
It’s not popular but it’s true; we control our destiny, and ultimately our happiness. You have the choice to choose positivity almost pain. You have the choice to choose joy over misery. That doesn’t mean you can’t have bad days. But once those days are over, you pick yourself back up, brush yourself off, and get back to work. Everything in life involves work and choices. We get to decide our ultimate destination. We don’t get to decide our illnesses, families, etc. but we do get to choose how we grow from there. We get to choose if we will remain sad and full of pain, or if we can choose to find the good in life and grow from our experiences. Choose to grow!
Wherever we feel incapable, highlights where we have moved past our comfort zone and where we have reached the height of what we think we are capable of. This is a completely normal part of growth. When we learn a new skill, lets say cooking, we often all start at a baseline where there are tasks we feel pretty confident in succeeding in right off of the bat. Perhaps, boiling vegetables and frying food seems pretty easy. But as we venture out a little more, we will reach a point where a task now seems daunting, such as having to cook a whole meal, working with many different cooking concepts that we are unfamiliar with. That moment when we feel uncomfortable and uneasy about the task in front of us is signaling to us that we are now having to expand our skills and thinking to a level that we have never been before.
This is the same for anything in our lives whether it be when we want to have a conversation about our wants in a relationship where communicating our wants and needs is not a norm, taking on more responsibility, doing something we have never done before, doing a task that is normally considered easy, knowing what to do as a parent, making hard decisions where we are being depended upon, and so on. ✨
When we can start to see that feeling incapable or inferior in anyway is a signal that a natural process of growth and expansion is occurring, we no longer have to fear or dread going toward experiences and situations that bring up those feelings for us. We no longer have to feel like we are incapable or that we are inadequate in anyway. We can start to meet those feelings of inadequacy with patience, acceptance and a growth mindset - knowing that we have just realized that we are standing on the edge of what we have previously been capable of in our lives and are about to take a step forward and grow into a new level of greater capability that we are now able to cultivate as our capacity has now expanded to new heights!
The ability to accept and tolerate the fear, yet still move forward— is really the core of the work we do in therapy. .
We are so conditioned to react to fear by turning away or going backward, that we often don't realize we have a choice in the matter. Our survival instincts kick in, in an to protect us from potential danger and before we know it, we are preparing to fight or flee.
However, once we become are of this mechanism, we have the ability shift our thinking and override our survival instincts. We can begin to understand and acknowledge that fear is simply an inevitable part of life, which may feel uncomfortable, yet does not necessarily warrant danger.
This is the point where we have access to our courage! We all have it inside of us but sometimes it’s just too afraid to come out. Once we give it permission to rise, magic starts to happen. ✨🧚🏼♀️
A little fake news as I’m currently taking a break from working on my planner to do some painting while sat in the last of today’s sun ☀️
Hoping everyone’s enjoying their long weekend (or your weekend if your aren’t in Canada)🇨🇦🍻
It’s Sunday which means taking some time to set/review my goals and intentions for the week to come✨
This week’s focus is all about balance ⚖️ I’ve got quite a few things on my plate at the moment && all of them require a fair bit of attention 🙇🏻♀️
In life we have all kinds of priorities, obligations, relationships && interests. Balance is how we do the things we have to do, as well as the things we want to do 👌🏻
When I think about my past one of the first tings that comes to mind is the people in it. Most of my life I was surrounded with people, friends, family, all kinds of people. As I have gotten older those numbers have gotten smaller. Even friends that were as close as family have left my circle as the years have gone by.
A few years ago this revelation broke my heart. I couldn’t believe all the people who had left my life in the course of the last 15 years. When I was in high school my parents living room was always full of people. My phone was always ringing. I didn’t have a weekend that didn’t have plans.
Now at 35 I spend my time at home. My phone is mostly quiet and I am very picky about who I choose to spend my time with. I realized it’s not quantity, it’s quality. I’m blessed beyond measure that I don’t have all those people anymore. If someone is meant to stay in your life they will. Some are only there for a season. Enjoy them while they are there and when they leave let them go, they aren’t meant to be a forever for you.
Hold onto the ones that stay, not the ones that are ready to leave. Have faith, have trust, the best is yet to come.
The past month has been a difficult one for various reasons and because of that, my body has taken a hit. I had to take some time off of the gym and it has been really hard to get back into my old routine. My body hasn’t been as strong or hasn’t recovered as well as it did before the break, but it’s coming- slowly but surely. .
I’ve been focusing on incorporating more cardio and core strength exercises, in addition to strength training exercises , to try and help become more athletic/fit overall. It feels so great to see slight changes in my endurance already and it makes me excited to move forward. .
All that being said, I’ve learned that although breaks can be difficult and super frustrating to return from, they can also help change up your routine for the better. 💪🏻🙌🏻 🏃🏼♀️
Go out there and get it!!!!
Rather than another meal prep photo, I figured I’d share the next phase of my individual nutrition protocol👨🏻🔬
As I continue to battle my way down to 8%BF without losing my muscle mass, I’ll be beginning to reincorporate Intermittent Fasting🙏🏻
Intermittent Fasting is a dietary protocol that I have had success with in the past but is not something that I would recommend to most people right off the bat👎🏻
While it’s benefits are vast, it is very easy to:
-Under-eat and or mistime your meals which leads to losses in optimal performance -Under-Consume crucial nutrients which can lead to unwanted muscle mass loss
-Mood swings and lack of focus because let’s face it, going without food for 16hrs can make you a bit off from your regular self🤷🏻♂️
If you’re struggling with your nutritional protocol, reach out and let’s chat!📲
On my way home from an Iowa wedding last night, it was drizzly, and dense fog was moving in. Wind was whipping like crazy, pushing my tiny little Hyundai Accent around on the highway like the tin can it is. I was feeling overwhelmed with the need to cry. Or scream. Or do something... anything... to help my mind process the pain it was feeling. You see, the mother of the bride at that wedding is battling inoperable pancreatic cancer. It shattered me to learn this just a couple of weeks before the wedding. It was like the detail was intentionally left out because they want to live life together until simply they aren’t able to anymore. It made my heart hurt so much every time I had that mama in my lens’s sight. Knowing. Knowing hurts. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
While driving home, out of nowhere, this beautiful collection of deep black cattle emerged from the fog. I almost kept driving. Instead, I put on my hazards, pulled over, and dragged my camera out of my bag one last time for the day. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
I’m not kidding you, taking photos of cows helped open the floodgates. Maybe it was the wind. Maybe it was the rain pelting me in the face as I called out to the animals in the field - and it looked right in my face like it was telling me “I was hoping someone would take my photo today. Thank you.” (See stories for cow photos💛).
Then I drove home and cried myself to sleep. I know I was born to do this.