20180704_113546Motivation must come from within you. It’s not something that can be given or received. Motivators are simply tools to help you organize your thinking and organize your plans.

When you feel unmotivated to do something it’s just a mindset that you’re in. You might be unmotivated because your task seems uninteresting to you, it might feel like a chore, you might not care about why this task must be done; there are many reasons why you feel unmotivated to it. If you can change your mindset you can increase your motivation. Changing your mindset can be as simple as telling yourself to just get up and get it done and once you start you feel a sense of relief and satisfaction. If changing your mindset is more involved than just deciding to do it, get involved. Get involved in your activity by getting to the core of why you are doing what you are doing and put into your mind and spirit what your success will bring you when you do what you must do.

Motivation can be found in physically and mentally engaging in your activity. When you track progress, when you make lists and cross off things as you complete them and when you follow a daily regimen you stay motivated. When you have the mindset that “I’ve got this” and you play along like you’re doing everything as you should, you end up losing control and losing your motivation. You must be honest, diligent and active in your attempts to finishing everything you start.

Motivation is an attitude. Motivation is a practice. Motivation can lead to good habits when used and good habits become natural behaviors without having to use much thought and exertion.

Just as self-control isn’t given, it’s used – so is the same with motivation; everyone has it but they don’t always use it.


Are You Resistant to Change?

changeWe want change in our lives, we want it on a regular basis and we make plans to make the desired changes but we never quite follow through–but why not? Why does change excite us and tease us but scare us at the same time? Why do we plan to dive in fully but put the brakes on when we get to the edge of the diving board?

Some change is simple and it involves oneself only, but sometimes a change affects others, disrupting life and causing us to step back or at least slow the process of making change happen.

If the change you’re trying to make involves yourself only, what is holding you back? What does your desired change look like to you? Is it realistic? Is it convenient? Inconvenient? Is it too hard? Is it too big? Are you at a loss of where or how to begin?

If the change you wish for involves others, as well as yourself, are the others aware of your desired change? How did they respond? What’s the scariest part of making that particular change? What is the worst case scenario; best case scenario? What do you need to push yourself forward?

Breaking old habits can catapult you toward your desired outcome and force you toward making progress. Taking small realistic steps toward whatever your goal may be is how to get there. Every single journey begins with that first step more often than a giant leap. Outline your desired change and decide what first step you can take today to begin your journey toward change.

Change is inevitable but it doesn’t have to be horrible when you are prepared.



20170813_161729What one or two things helps you find motivation and inspiration?

Is it a particular item?

Is it a certain aspect of nature?

Does motivation come from support of friends or loved ones?

Does a certain person inspire you?

Whatever your source of motivation and inspiration is, use it!  If you are unsure of what motivates you, take time to sit quietly in nature, in your house, in your safe spot or wherever you feel most at peace and open your heart and mind to discover your method of inspiration.

Become inspired!

Share your thoughts here, ask questions, make motivation happen for you!


Anxiety: What Eat & What to Avoid to Ease It

We all have suffered with anxiety at one time or another and we all will suffer with it again. Anxiety, unfortunately, is a part of life as we know it – but you don’t have to cave in to it. By eating the right foods, avoiding the anxiety feeding foods and learning simple lifestyle habits, you can overcome personal anxiety.

What is anxiety? It’s a normal reaction; anxiety is a feeling response of worry, nervousness, fear, uneasiness and even feelings of eagerness/impatience toward a situation. Usually anxiety is temporary; if you find that you have anxiety that has been going on for a very long time, it’s a good idea to talk to someone about it, maybe even your doctor.

Food and lifestyle habits play an important role in dealing with anxiety. There are some foods that feed feelings of anxiousness and some foods that calm those feelings. How food affects your body’s nervous response is of key importance. Without going deeper into the explanation and reasons for anxiety, let’s look at the foods that help us and then the foods that we should avoid.

Anxiety Easing Foods & Supplements include tryptophan rich foods, B-vitamins and B-vitamin rich foods, chamomile & green tea, lemon balm fresh herb and tea, hops, valerian root, lavender [an emotional anti-inflammatory], fermented foods [probiotics] and probiotic supplements.

Foods to Eat:

  • Tryptophan: turkey, chicken, bananas, milk, oats, cheese, soy, nuts, sesame seeds, peanut butter
  • B-vitamins: beef, pork, chicken, leafy greens, legumes, citrus, rice, nuts, eggs, cauliflower, salmon, carrots, bananas, whole grains, wheat
  • Carbohydrates: [yes! Don’t turn away, they’re important!] whole grains (true whole grains, not additions to convenience foods), wheat, brown rice, potatoes, all vegetables
  • Fermented foods: yogurt, kefir, soy milk, Miso soup/broth, sauerkraut, dark chocolate, pickles, tempeh, kimchi, micro-algae drinks
  • Omega 3’s: salmon, tuna, lake trout, herring, mackerel, anchovies, sardines, nuts, supplements
  • Lean Protein: plain Greek yogurt (add your own fruit, honey/maple & nuts), fish, meat, cheese, eggs, nuts, beans, soy, lentils
  • WATER!

Foods to Avoid [or at least Limit]:

  • Caffeine – (at least cut down if you drink coffee and soda all day long)
  • Sugar – (causes depression) incl. sweets, candy, cakes, pies, cookies, HFCS (high fructose corn syrup and other highly refined sweeteners, aspartame,
  • Processed food – boxed, frozen, canned, fast food…etc.
  • Added chemicals – MSG (depression, headaches, fatigue) food dyes (disrupts normal nervous system function)
  • Salt – messes with blood pressure, heart works harder to control the stress hormone adrenaline, *don’t buy/use pre-seasoned or flavored meat as they are high in sodium and added chemicals
  • Fried foods
  • Fatty foods – causes depression, hot dogs, deli meats, sausage

Focus your diet on clean eating whole foods, vitamin & mineral rich foods, calming herbal teas and plenty of water all year long and avoid the foods that trigger the ‘stress response’ and you can better control anxious situations. Of course stressful times will always be part of our lives, but we don’t have to let our lives revolve around our personal stress; it doesn’t have to be part of who we are.

I hope you try some of these suggestions and I hope to hear from you on your experience and/or thoughts about anxiety. Now, full breath in………let it out…exhale!


Be a Stand-Up Person & Stand Up for Yourself Too


If you are the kind of person who will almost drop everything you’re doing to help another, remember it’s either your choice or your inborn ways that lead you to do so. When you do for others, make sure you’re doing with a happy heart; if you’re doing out of guilt or expectation, be aware that you might be neglecting your own responsibilities.

Through experience, I and others I know, have fallen off track from personal and professional duties by putting ‘self’ last.

Follow your gut and follow through with your intentions and promises but don’t lose yourself along the way.  If it’s a matter of who you are, don’t let it get out of hand. Learn to say no when you must, learn to let go when it’s time and realize that everything is not up to you to fix.

None of us must carry a burden alone. Do what you can. Be true to who you are. Don’t lose yourself to anyone for any reason.

Be kind to others but also be kind to yourself.

Always be your authentic self and learn not to apologize for who you are and what you are committed to do.

Breathe. Take a moment, reflect on where you are in your personal life and professional life. Recharge your plans, duties and goals.



I’ve never been one to make New Year Resolutions; I’m not sure why other than I like to make daily or weekly resolutions and I teach my clients to do the same. Making a daily/weekly resolution seems more reachable. Each year, each month, even each day is a great place to start over. Decide what biggest change you want to make and renew your resolve every morning..every hour if that helps.

Let’s look at what a resolution is. As a verb, resolve means to 1-find a solution to a matter 2-decide firmly on a course of action. As a noun, resolve means 1-firm determination to do something. They work together when you make a list of resolutions; a sort of “bucket list” for the year.

Have you made any resolutions? How reachable are they? What steps will help you resolve your “bucket list for the year”?

Even though it is past January 1st, don’t throw it away, use the next 2 weeks to decide on your new year resolution(s), don’t make them too overwhelming, and don’t over-do it with the number of things you want to resolve this year. Take a step at a time, and if you feel as though you fell back, forgot, cheated, slipped…or whatever word you use, don’t sweat it, there is no failure, just brush your thoughts off and continue on. Write your resolution somewhere you can read it every day. Set reminders on your phone, your calendar or anywhere throughout your home.

Chin up with a smile and forward bound!

Happy, Healthy, New Year to you!


If you don’t like where you are in life, don’t stay there.


Your life is busy. You go to work, you take care of the home, yard, laundry, shopping, cooking, bills, the car, the kids, extended family, and maybe you take care of yourself on occasion and all of this leaves you feeling empty, unfulfilled.

What will you do?

If you don’t like where you are, don’t stay there. I’m not suggesting that you up and leave it all behind though that might seem like a sweet dream. I’m suggesting that you make changes within your lifestyle. If the same thing keeps happening over and over making you crazy it’s up to you to stop allowing it.

Whether you feel overwhelmed and absent of personal care around diet and exercise or time for doing things you love doing, you can make a shift to get yourself back.

You might not have control of every aspect of life but you do have control of a good part of what happens to you. Decide what needs to change and find ways to make those changes happen.

Take small steps, make small changes. You’re never stuck, you have choices and the opportunity to make changes that suit you, don’t wait for your life to change, make it change.

You can work on it yourself or you can work with a health coach who can work with you to make the transition simpler and long lasting through creating lifestyle changes and new habits.