Exercising When Time and Energy are Tight: 7 Effortless Tips to Get Started

Exercising When Time and Energy are Tight: 7 Effortless Tips to Get Started

No time.

No energy.

Currently, you may have a lot of time on your hands with quarantine. On the other hand, you may be extremely busy – working on your business, keeping the family entertained, and staying safe. All of the sudden, your time and energy has been depleted by the end of the day and you haven’t even left your house.

If the second description describes you, you’re not alone.

When many of my clients start their health journey they experience the same dilemma…

“Where do I begin exercising when time and energy are tight?”

That’s why I put together 7 effortless tips to get started on your personal health journey.

7 Effortless Tips To Start Exercising When Time and Energy are Tight

I get it… Time is money. That’s why it’s important to create habits that seem effortless. You don’t need to add more onto your plate. So what are these tips?

  1. Start simple
  2. Do something you enjoy
  3. Try high intensity interval training (HIIT)
  4. Build a home gym
  5. Follow a fitness trainer on social media
  6. Give up the excuses
  7. Move your body throughout the day

Tip 1 | Start Simple

The most important step to making this transformation effortless is to start simple. It’s easy as creatives, professionals, and business leaders to take it to the extreme. But your time and energy is strapped. Keep it simple.

When I first started my health journey and began working out, I would follow yoga videos on YouTube that were 5 to 7 minutes long. My time and energy didn’t allow for anything more than that. If I stood up too quickly, I would feel like I was going to pass out. A short yoga session was all my body could withstand at that point of my health journey.

If you’re beyond yoga, try to go a little longer. The key is to start simple.


Shine with the confidence and energy you need to be successful. Learn how I can customize a program for your needs to reach your goals.


Tip 2 | Do Something You Enjoy

Next, it’s important to do something you actually enjoy – if not, you’ll dread exercising. If you love weight lifting, do that. If you’d rather chase your kids around the yard and play ball with them, that’s okay too. Some of my clients like the idea of yoga and encourage their kids to join them for their at-home sessions. You could also have a beach day and include some exercise while you’re there.

People ask me all the time… What is the best exercise?

My answer is always the same… The one you’ll actually do and will continue to do.

Some days will look different than others. My preference is alternating days between high intensity weight training and yoga for rest days.

At the end of the day, it’s all about doing something you enjoy.

Tip 3 |  Try High Intensity Interval Training (HIIT)

We all have 24 hours in the day. Don’t let  the “lack of time” excuse get in your way.

If you’re looking for something to do quickly and get the most bang for your buck, I recommend high intensity interval training (HIIT). To get a better idea of what this looks like, search burst training videos on YouTube. HIIT includes working out in short bursts and taking small breaks in between.

How do you do it?

Start with a set of weight training (e.g. bicep curls), then alternate with a set of cardio (e.g. jumping jacks).

If you don’t have weights available, include bodyweight exercises like squats or push-ups. Alternate those with some sort of cardio.

HIIT Workout

Do 50 seconds of weight training with a 10-second break.

Then do 50 seconds of cardio training with a 10-second break.

Alternate back and forth between the 2 sets.

Your weight portion of the session should be slow and controlled – to slow your heart rate a bit. During the cardio session, you want to go all out as hard and fast as you can to really raise your heart rate.

Some people do as little as 4 rounds of this!

Now that I’m deep in my health journey, I do HIIT for up to 30 minutes of exercise.

You should honor your body and listen closely. If you’re exercising to the point of exhaustion, then you need to back off some.

Rather watch an 11 minute video on the same topic….

Tip 4 | Build a Home Gym

Another tip to make exercise effortless is to take out any possible excuse. That starts with building a home gym.

To exercise, you don’t need a fancy gym membership. It can be expensive and time-consuming. Plus, you may feel self-conscious working out in front of strangers. By building a home gym, you’re taking out any potential to make an excuse.

Plus, it’s easy to do!

Start with one set of dumbbells – or $10-$20 of equipment. Remember, start simple. Start small.

As you’re ready to level up in your equipment, purchase that next set of equipment. When I level up, I spend anywhere between $20 and $100. You can save more expensive equipment purchases when you can afford it.

Before you know it, you’ll have a home gym – built for you – without paying a monthly recurring membership or maintenance fees.

Tip 5 | Follow A Fitness Trainer on Social Media

An average adult spends over 2 hours on social media per day. While you’re scrolling and liking posts, follow a fitness trainer. They have the expertise in exercising in a home gym or by yourself that you don’t have. This also improves your productivity as you aren’t fumbling to create a workout routine.

Consider Hiring an Online Trainer

I used to watch YouTube videos for workout ideas. Now, I have an online trainer. To me, it’s a no-brainer because I don’t have to think about my workouts. I just follow the advice of someone else. It also helps me with variety. I alternatebetween 2 great programs – one for interval training and the other for yoga. When I exercise, I watch the recorded videos based on what I planned for that day.

The best part is that it only costs $20 / month – less expensive than a gym membership and a personal trainer. For me, it’s totally worth the investment.

Tip 6 | Give Up the Excuses

I’ve already mentioned it throughout this blog… To make exercising part of your schedule, you need to give up any excuse to not work out.

I allowed my excuses to stop me for a long time. My workouts used to be about an hour long. Not only did I realize I was working out too long, but I couldn’t find the time to do it consistently.  Instead of just shortening my workout, I would often skip it altogether.

Now, I realize how silly my mindset was, but I used to believe that if I couldn’t give it my all, then I wasn’t going to do it at all.

Now, I do what I can.

My workouts are an average of 30 minutes long. I also get in the sauna.

But there are many days that I do not sit in the sauna. There are also days when my workout is only 10-15 minutes long because that’s all my schedule will allow. Those minutes still add up over time. And they really do matter and make a difference.

So if that is all you have… Then give it all you’ve got.

Tip 7 | Move Your Body Throughout the Day

Make sure you’re moving your body throughout the day.

This is the best way to condition the body for longevity.

Many of us now sit at our desks all day and don’t really move around much. Sitting is the new smoking. From what I see by looking around me and the studies I’ve read, I believe that statement is true.

We can mitigate this poor health habit by taking breaks during the day.

And if we’re honest with ourselves, our brain could use those breaks.

Studies prove that when a person takes a break every 60-90 minutes, they are more creative and productive. Who doesn’t want that?

I encourage you to set an alarm on your watch to remind you to stand up from your chair. Completely walk away from your work. Take a break outside, get some sunlight on your skin, and take a walk for about 5 minutes. You will feel more refreshed and more energized throughout the day.

And you will also help your body stay conditioned or get that way over time.

Allow Yourself Room to Grow and Improve

Allow yourself room to grow and improve. We live in a day and age where we can look on social media and see a multitude of fitness models. We expect that one day we will look like them, yet we don’t live the lives they live.

Stop comparing yourself to them, and just do what you can.

Be okay with meeting yourself where you are. As my husband often says, “you are exactly where you are supposed to be; so make the best of it.”

And if I can do anything to help you along the way, I would love to offer you support.

If you need help to take your health to the next level and need someone to partner with, I welcome you to connect with me so we can chat about some of your goals. During our discovery call, we can decide whether or not a partnership between you and I would be beneficial.

3 Things Your Metabolism Needs From You To Lose Weight Faster

3 Things Your Metabolism Needs From You To Lose Weight Faster

The obesity epidemic continues to climb, week after week, year after year. If you’ve been searching the Internet for ways to increase your metabolism lately, you are not alone.

Most people I meet are not happy with their current weight. As a matter of fact, research tells us that over 50% of Americans are looking to lose weight. Unfortunately, about half of those people are not doing anything about it. How does that happen? It’s easy to lose hope if you feel like you’ve tried everything and nothing worked.

What is metabolism?

It’s the breakdown and transformation of food into energy.

In this blog, we’ll look at 3 metabolism myths to avoid, how to redirect your metabolism, and what your metabolism needs from you to help you lose weight.

3 Myths About Your Metabolism

One of the reasons so many people struggle is because they don’t understand why they carry excess body fat in the first place. We hear the word metabolism thrown around in everyday conversation, but there is very little understanding about its meaning.

The problem with this is the metabolism myths will lead you astray. When you have the right information, you can be successful in reaching your goal weight. Let’s take a look at 3 myths.

Myth #1: Slow Metabolism Results in Weight Gain

People believe they need a fast metabolism to be thin and if they have a slow metabolism, they’re doomed to be overweight.

Facts:

  • Every living organism has its own metabolism, even bacteria. Your metabolic rate determines how much fuel you need to carry out basic activities like standing up, walking around, or going about your daily activities.
  • Your basal metabolic rate is responsible for using about 70% of the calories you burn every single day. This happens as you go about your normal daily activities.
  • The best thing you can do to improve your metabolic rate is to increase muscle mass. This is why weightlifting is one of the best exercises you can do to lose weight, and why pounding it out on the treadmill is not the best bang for your buck. Movement does not always equal weight loss.

Myth #2: Extreme Diets Will Course Correct Your Metabolism and Help You Lose Weight

If you are juice fasting, drinking cabbage soup, or doing anything extreme from a dietary standpoint to lose weight, you could be doing yourself more harm than good. These foods are not going to help you burn more calories. And these unhealthy habits may actually slow down your metabolic rate.

Facts:

  • Including a variety of whole foods in a well-balanced diet is better for managing weight and metabolism.
  • Extreme diets are not sustainable for long periods of time and will sabotage your weight loss efforts.

Myth #3: Eat More Often

Some people swear they have to eat six meals per day to keep their metabolism going.

Facts:

  • This is poor advice; some doctors even falsely recommend this practice to their diabetic patients. Truth is, this negatively impacts blood glucose, causing your body to rely on sugar for energy.
  • When you’re constantly putting food in our mouth, you never allow your body to rest. The body doesn’t have time to use its own reserves for fuel, meaning the extra fuel is stored as fat.
  • The body learns to depend on an external source of glucose for energy when it has a constant supply coming in. This naturally drives up the blood sugar in the body and negatively impacts every organ system.

What Your Metabolism Needs From You

My client Cheryl struggled with her weight for over 20 years. She tried every new fad diet, pill, and potion out there.

She had zero luck.

We did two major things that shifted her in the right direction.

  1. Developed and implemented an appropriate detox for her specific body’s needs
  2. Used functional lab tests to evaluate her gut and hormone health

Rather watch a 10 minute video with the same information…..

If you’re looking to repair your metabolism for weight loss, here’s what you need to know:

  • The goal is to use your own body to fuel your metabolism and not rely so heavily on constant intake of food to fuel your metabolism. When you learn to balance your plate appropriately, you’ll be able to go longer between meals.

This is why I teach my clients how to eat intuitively based on their metabolic type. If we eat intuitively, we never ask questions like, “is breakfast the healthiest meal of the day?” I could write an entire post on that, but the short answer is, it depends.

If you are grabbing onto the next fad diet, hoping that will be your answer, you’re likely sadly mistaken. Even with the latest keto craze, there are downfalls to attempting to use fad diets as a sustainable way to live.

As you’ve probably learned, especially if you’ve tried many diets, there is no one-size-fits-all approach. These Band-Aid solutions are not focused on revving up your metabolism so it fits your body’s specific needs.

(Want to start eating intuitively? In this free resource, I teach you how to balance your plate so you’re eating the right combinations of foods to give you fuel for your metabolism. Access it here!)

Increase Your Amino Acids

One of the best things you can do to help your metabolism is increase your amino acids in the body. This will help improve your own muscle mass, and muscle burns fat. Most people are safe eating one gram of protein for every pound of lean body mass they carry.

Learn more about measuring lean body mass by investigating body measurement tools like a bioimpedance analysis or a dexa scan (watch a video on my results last year).

Adjust Your Plate

Protein is great for your metabolism, but it tends to be more difficult for the body to digest. To digest it, our core temperature and metabolism must rise, resulting in a high thermic effect in the body – which is a good thing for weight loss.

I work with my clients to help them find their metabolic type, which helps them understand exactly how much protein they need for their specific body type.

You’ll hear me say frequently… It’s all about balancing your plate.

With all my clients, I encourage balanced meals. That includes carbs, fats, and proteins with each meal to help sustain you for at least 3 hours.

After a meal, your goal should be to feel satisfied, have a stable mood, and have plenty of energy to carry you for several hours.

Focus on Your Hormone & Gut Health

Your hormones drive your health.

Thyroid Hormones. Your thyroid is your master when it comes to metabolism. When it slows down, not only will you feel sluggish, but you’ll also have a hard time losing weight.

Liver and gut health also play a major role in metabolism. They are involved in the conversion of the inactive thyroid hormone T4 to the active hormone in your body, T3.

Estrogen and Progesterone. When it comes to these sex hormones, if you have too much estrogen on board or if your estrogen to progesterone ratio is high, you’ll notice yourself holding on to that puffy-looking body fat.

The liver is also responsible for metabolizing estrogen, which prevents old estrogen from being recycled back into the system. When this system gets backed up, you’ll see weight gain as a side effect..

Adrenal Hormones. The little glands on top of your kidneys are responsible for cortisol production. This is your stress hormone. Stress-related fat tends to make up that spare tire you see around your waist.

The gut also plays a major role because it’s the first point of entry – where things from our external environment enter our internal environment.

If the gut becomes compromised, it can lead to other health issues (including a sluggish metabolism). This happens when things like medications, pathogens, toxins, pesticides, and herbicides enter our internal environment and begin to destroy the gut lining.

How do you know what your hormones and your gut look like?

Functional lab tests, of course.

Partnering with someone like me helps give you the information you need to lose weight instead of throwing every pill and potion you come across at it, hoping to put the fire out.

The Journey Towards Sustainable Weight Loss

If you’ve tried everything out there and you still feel stuck, you don’t need another meal plan. You need to start balancing your plate for you. I’ve created a free guide to help you get rid of your cravings, improve your overall mood, and improve your hormone balance by eating the right combination of foods for your body. Take authority over your health and your life – starting with this guide.

Genetics vs Mindset: Which Plays a Bigger Role in Your Future Health?

Genetics vs Mindset: Which Plays a Bigger Role in Your Future Health?

A lady recently told me that she is going to die from a specific cancer because she has the specific gene for that cancer.

Unfortunately, this depressing, hopeless mindset is something I hear often.

With genetic testing on the rise, people jump to conclusions that if their genes say they are bound for disease, it means they are without a doubt going to end up with it.

The truth is…

Our thoughts drive our beliefs.

And our beliefs drive our decisions.

Our decisions drive our actions.

And our actions drive our results.

Mindset plays a big role in whether we rid our bodies of disease or we live free of disease. It’s powerful.

So when it comes to what plays a bigger role in our future health – genetics vs mindset – we need to look at the facts.

If we believe that we will be sick when we die, it will likely become a self-fulfilling prophecy, and we’ll be sick when we die.

Genetics vs Mindset: Which Plays a Bigger Role in Your Future Health?

Generational diseases are a result of us doing things that allow our genes to express in a certain way. The study of epigenetics proves that to us. We have a choice in how our genes express themselves.

Just because you come from a background of diabetes, breast cancer, or other known diseases, it doesn’t mean you have to have them.

“We don’t have to get the disease simply because we have the gene.”

Many times, we falsely believe we’re cursed to live with a particular disease process because we rightfully inherited it from our ancestors. Only about 10% of disease is genetically based. If we work on improving our diet, exercising more, and removing toxins and stressors, we can stop disease in its tracks.

We either drive disease or drive health.

Mindset Plays A Bigger Role

The study of epigenetics and the bible both tell us we can choose life or death, blessing or the curse.

“Death and life are in the power of the tongue. And those who love it will eat its fruit.”

Proverbs 18:21

How do we do this?

“Do not conform to the pattern of this world, but be transformed by the renewing of your mind.”

Romans 12:2

I love it when science lines up with the Bible.

Truth is… The Bible tells us what to eat (Genesis 9:3), what to think (Colassians 3:2), and what to meditate on (Philippians 4:8).

This isn’t your average health article.

I want to empower you to take control over your health today.

It all starts with shifting your mindset.

Know and believe that you are not doomed just because every family member that’s recently passed died of cancer.

I remember when a close family member did genetic testing. He has a propensity for diabetes, arthritis, and other pretty yucky disease processes, according to his genetic makeup. His dad even had cancer. Other family members suffered from alzheimers, aneurysms, and other things that “run in the family.” Without stress, toxins, and environmental factors that drive those disease processes, he can choose to live in health.

You may have heard of a case where a person is completely healthy until they go through a traumatic experience, and then they get sick. It’s not just some crazy coincidence.

Many people I work with have some sort of traumatic event that took place before they found themselves in a sick enough state where they felt it was necessary to seek someone to help them.

It’s the straw that broke the camel’s back, if you will.

Those genes existed all along. They just needed the right stressful event to express themselves. Stress does crazy things to the body and the mind.

Metabolic Chaos

In my world of functional diagnostic nutrition, we like to call this “metabolic chaos.”

But what does this term mean? Metabolic chaos is a term that describes the breakdown of the body after it encounters physical, emotional, and chemical stress. That stress causes normal processes in the body to start getting a little chaotic.

This looks different in all people.

Rather watch a 6 minute video with the same information?

All our body parts are interconnected. We are an entire being – mind, body, and spirit… Not just separate parts attached to each other.

And everyone has a weak link – whether it’s your gut, hormones, or headaches. It’s just how you uniquely express stress in your unique physical body. When left unchecked, this is what leads to disease.

Where Metabolic Chaos Arises From

Metabolic chaos can arise from many different stressful situations. Many times, it’s an emotional stress, but not always. We live in a state of chronic stress – pollution and smog, traffic jams, electromagnetic frequencies, harmful chemicals and pesticides sprayed on our foods, loads of sugar, relationship stress, financial stress, loss. Our immune system suffers when we’re chronically stressed like this.

So if we come into contact with a true invader like a pathogen in the form of a virus, bacteria, parasite, or even a physical injury, our body reaches a point where enough is enough.

This is the perfect storm for disease processes to rear their ugly head(s).

Then the diagnosis comes, along with the medication, and potentially the surgery…

You get the point.

The thing is… Propensity for disease is there.

It’s in our genes, it always has been.

But we have a choice as to whether or not we express those genes.

So what if you’re in the middle of your perfect storm of metabolic chaos?

Well I’m happy to tell you that there is hope for you! First, you want to address the major stressors in your life. Here are 6 simple tips to unwind when your body is stressed.

The next step is implementing solid stress reduction techniques to keep your mind and body in good condition. Here are some tactics to decompress your body

When eliminating stress, think about your relationships and emotional stressors. Also, consider the physical stress.

Are you creating metabolic chaos by the toxins around or inside you?

This could be…

  • Foods you choose
  • Words you speak
  • Products you put on your skin
  • Toxic cookware and cleaning products
  • Simply not expelling toxins properly by moving your body, sweating, and eliminating waste (pooping) like you should

Feeling a Little Overwhelmed?

Feeling a little overwhelmed on how you can eliminate some of the metabolic chaos in your life?

That’s normal. I’ve been there, and I’ve helped many others who once felt the same way.

Let’s change that for you too!

I have a simple 90-day program that will give you the basics of how to clean up your lifestyle to help you eliminate stress before it turns to disease. This program was created for those looking for a way to prevent or stop disease in its tracks before it ever begins. It provides you the tools you need to live a life of health for the rest of your life.

Contact me today and ask me about my Jumpstart Program. I’d love to chat to make sure you’re a good fit for the program.

Remember, you choose who wins – genetics vs mindset.

3 Stage Framework to Reclaim Your Health

3 Stage Framework to Reclaim Your Health

I want to be transparent with you…

I struggle with consistency.

A lot of people comment or send me messages with some of the following questions:

How are you so consistent with your health?
Do you ever slip up?
How do you have the time to do it all?

Can I let you in on a little secret? It’s not all rainbows and unicorns.

I struggle sometimes and am not consistent.

Yes, even health coaches like myself struggle!

Here’s the thing… Believe it or not, it’s not about perfection; it’s about showing up everyday. Because consistency is the key and maintaining it is very difficult, I developed the 3 stage framework to reclaim your health.

Excuses Busy Professionals Use to NOT Invest in Their Health

When I talk about investing in your health, I’m not just talking about hiring a health and wellness coach like myself. I’m talking about investing in the right foods, the right workout programs or gyms, and in yourself.

Here are the top excuses busy professionals use to not invest in their health:

  1. They don’t have the time. No one has more than 24 hours in a day. If you cannot fit it all in 24 hours, it means you need to reassess what’s important and manage time accordingly.
  2. They can’t give up their will or desire for certain foods. Don’t want to give up pastas, cheeses, alcohol, and other junk foods? Giving up these foods does not equate to giving up on life.
  3. They don’t have the money. We find the money to support what is important to us. Are you willing to stand in line for the new iPhone, order a daily latte at Starbucks, or purchase a new TV because your old one broke? That indicates to me that you’re willing to trade your health for something that will only grant temporary satisfaction.

Difference Between Excuses and Reasons

An excuse is never a reason for doing or not doing something, but a reason may appear to be an excuse. When I work with my clients, I do not accept their excuses. People oftentimes confuse excuses for reasons, so I want to be real clear on the difference.

Excuses are explanations that justify or defend reasoning. They do not hold any strength when tested.

Conversely, a reason is a cause for a decision.

See the difference?

EXCUSE: I don’t have time to commit to my health. I’m too busy with work, taking care of the kids, and am just exhausted at the end of the day.

REASON: Right now, I am prioritizing taking care of my sick mother; consequently, I can only commit to a maximum of 30-minutes a day to focus on my health – exercise, mediation, etc. Once my mother heals, I’ll be able to commit more time.

3 Stage Framework to Reclaim Your Health

I usually hear excuses from individuals who do not have a framework or a ladder to climb out of their pit of negativity. This is why I developed my 3 stage framework to reclaim your health. Although every client has their own unique needs, we use this framework to develop a custom plan for each client and see incredible results because of it.


P.S. If you’re ready to work with me, I can help you. Schedule a discovery session with me to navigate through your journey.


So what are these three stages?

  1. Eat for YOUR body, not someone else’s body. Learn the foods and combinations that serve your unique body, and focus on that instead of what someone else tells you is good for them.
  2. Uncover hidden stressors. We all know stress is bad for us. Until we understand what the source of our stress is, we cannot deal with it.
  3. Master your mindset. Use the most powerful machine on the planet – your brain – to manage your body and your life the way you want it to work out.

Let’s dive into the details!

Framework to Reclaim Your Health

Stage 1: Eat for YOUR Body

The first stage in the 3 stages to reclaim your health framework is to decide to eat for your body. Figure out which foods work right for your body – not your neighbor’s, sister’s, or the TV infomercial guru’s body. When you fuel yourself with the right foods, it functions more efficiently and gives you freedom from cravings. Then, you know you are fueling up your body with the right foods.

I teach a simple method based on your own personal metabolic type that you can use long-term. Counting calories, macros, or weighing your food isn’t sustainable or realistic for busy professionals like yourself. This simple method helps you understand how to balance your plate appropriately so you…

Feel satisfied
Stabilize your moods
Have no cravings
Don’t feel like you’re crashing after meals

When you experience that freedom, it means you’ve balanced your blood sugars well (which balances your weight and metabolism).

There are Alternative Foods for Any Food

Before I became a health consultant and coach, I was a junk food junkie… Bread, cheese, pizza, fries… You name it. I craved it!

But these were the exact things that were keeping me sick.

If you’re struggling to give up foods that are harmful to your body, I totally get it. Now that I’ve been doing this for so long, I don’t have any cravings and have even found replacement foods.

Thankfully, there are now alternatives for everything. You can still have your pasta and tacos; you just have to find the right alternatives that work for your body.

Stage 2: Uncover Hidden Stressors

The second stage in the 3 stages to reclaim your health framework is to uncover your hidden stressors. When I start working with you as a client, I use functional lab tests to evaluate your hormones, immune health, digestion, and detoxification systems. We then discover underlying imbalances preventing you from looking and feeling your best.

Rather watch a 7 minute video with the same information….

These tests allow us to peel back the layers and reveal the root cause of your disease. You’ll understand the why behind certain symptoms – which is much more important than the what.

I recently worked with a couple who were both in their 70s; the husband recently texted me that he feels better than when he was 30! That’s the transformation you can experience when you uncover hidden stressors. You can experience victory in your health journey!

It all starts by tuning into what your body is signalling to you.

Stage 3: Master Your Mindset

The third and final stage in the 3 stages to reclaim your health is to master your mindset. Learn how to honor your body’s needs so it will honor you back. When you master your mindset, you create peace with your past so you can move forward in joy and happiness.

Shifting the way you think about your health and your future is one of the most important things you can do to achieve and maintain health and happiness.

Remember, short-term solutions do not produce long-term results. Shifting your mindset is a long-term solution.

Building a strong foundation from a whole body perspective will give you the total transformation you’ve been longing for in your mind and body.

When I was a hospital consultant, I travelled all around the world – flying every Monday and Friday. It would have been so easy to let my circumstances take over my health journey. And for a while, it did! I felt like I never had enough time and worked myself into illness.

It wasn’t until I shifted my mindset and prioritized my health that I saw consistent change and a move in the direction I wanted to be. Even though I was flying, working 60 hours a week, writing my book, and working on my health and wellness journey, I decided that “I” was “my priority.”

I scheduled and planned everything – including staying in hotels where my room included a kitchen so I could cook my own meals. This choice enabled me to have consistency.

Consistent Routines

Who else lives by their calendar? Following a routine forces you to be consistent, so schedule your routine on your calendar and follow it. If you do not follow it, it will lead to a slippery slope where you begin to create a mistrust in yourself (and eventually self-sabotage).

Health is Your Greatest Asset

What would having your health do for you?

You don’t have to be sick before you die. It’s your choice to reclaim your health – your greatest asset. Learn how to take care of yourself with my 3 stage framework. Then clean out some of the excuses you’re using now to take action. Those excuses are lies that only make you feel good temporarily.

When your health is in line, you’re going to be successful in every area of your life.

Ready to reclaim your health? I help busy professionals recover hormone health and balance weight and metabolism so they can shine with confidence and energy needed for success. Let’s chat to protect your greatest asset!

How to Overcome Your Emotional Pain And Physical Suffering

How to Overcome Your Emotional Pain And Physical Suffering

Many people live with pain for so long that it seems like there’s no relief. It doesn’t have to be! There’s hope to overcome your emotional pain and physical suffering by focusing on wellness within.

What if you could overcome pain and suffering?

What could you accomplish with that kind of freedom?

I want to talk to you about some ways to help you overcome pain and suffering so you can live a less limited life. If you’re ready to get started, then I have a question for you…

Have you ever considered how your emotions impact your physical health?

Emotions Impact Physical Health

Did you know that 3 out of 4 hospitalizations are actually caused by stress-related illness? I’m not only talking about the temporary stresses we encounter on a day-to-day basis. When stress is uncontrolled for an extended period of time, we eventually enter into an exhausted state.

In fact, chronic stress is a factor in 5 leading causes of death in the United States including:

Stress-related illness is a trillion-dollar epidemic, and it continues to grow as chronic stress becomes more common.

We might not be able to see emotional pain and suffering, but its impact on our physical health is real. Start taking your emotional wellbeing as seriously as your physical wellbeing!

Sources of Emotional Pain and Physical Suffering

Many times, we get stuck in painful patterns. Emotional patterns can cause us to store pain in our body.

For this reason, I often ask my clients about their stress levels. Many of their stressors revolve around similar emotional themes – fear, worry, and anxiety. People experience…

  • Job-related stress
  • Worry for their children
  • Financial anxieties
  • Overwhelming anxiety with little things going wrong
  • Relationship stress

Do any of these resonate with you?

While many of us experience strong emotions around these aspects of our life, these emotions don’t have to cause stress. In fact, you can avoid stress by managing your emotional health.

Choose to Change Your Energy

Your body is vibrating energy, whether it’s your glow, passion, knowledge, or skills. It is an expression of your inner experience. The energy from within is invisible and constantly changes form.

Since our bodies are designed this way, it means our pain isn’t permanent! Everything is energy, and energy can change form.

And you can change your energy to overcome pain and suffering.

How to Overcome Your Emotional Pain and Physical Suffering

Very few people understand that our character traits can be hidden causes of stress. We are often the ones that perpetuate our painful patterns. Let’s talk about a few common patterns that you may be experiencing and how to overcome them.

Rather watch a video with the same information….

What would you accomplish if you weren't overwhelmed with STRESS 🤯 PAIN 😫 ANXIETY 😟…?Unconventional advice to to help you release it 💜

Posted by Chelsie Ward on Thursday, May 7, 2020

1. Acknowledge Your Resistance to Feel

One of the biggest sources of pain and suffering I see with my clients is resistance.

It’s common to resist things you don’t like or want to stop. If something is causing you pain, it’s instinctual to resist it. But when you resist pain, you’re unable to release it or relieve it.

We often have a false understanding that certain emotions are “bad,” so we have a tendency to push them down to avoid feeling them. The truth is, emotions aren’t good or bad. We are the ones that attach meaning to them.

When we constantly meditate on how to get rid of our pain, we resist our emotions. This keeps us stuck in a cycle. We must acknowledge it and allow it to come up in order to heal.

2. Let Go of the Emotions You’re Holding Onto

Once you’ve acknowledged your pain, it’s time to let the attached emotions go.

Another common reason people get stuck in painful patterns is because they are unable to let go of certain emotions like:

  • Fear
  • Anger
  • Sadness
  • Resentment
  • Guilt
  • Shame

These feelings come up when we judge our pain instead of letting it go. If you find that you’re holding onto emotions, I encourage you to ask yourself why that might be. For example, many of us were taught to quickly forgive and move on. But sometimes we rush this process because that’s what is “expected”. It’s not always easy to forgive if we are still hurting!

Allow Yourself To Let Go

If you find yourself holding onto emotions, it might be because you haven’t allowed yourself to fully work through those painful emotions. Give yourself a break, and show yourself some compassion.

It’s important to forgive and let go. Allow yourself to feel your emotions first so you can truly let go.

3. Be Honest With Your Emotional Dishonesty

Emotional dishonesty is another area that keeps us stuck in a cycle of pain. This happens when we are not true to ourselves. In other words, we say or do things misaligned with our true feelings.

  • Are you saying “yes” when you really mean “no”?
  • Are you following your inner guidance?

Doing things out of guilt or obligation leads to frustration. This can tie into the patterns of pain we already discussed.

Set Healthy Boundaries

When we are afraid to be upfront with other people, we dishonor ourselves in the process. Emotional honesty isn’t possible with others until you become radically honest with yourself. Set some healthy boundaries to stay on the path of emotional honesty.

4. Recognize How You’re Misinterpreting Others

Patterns of pain can also be reinforced when we misinterpret what other people say or do. This is one area I’ve struggled with personally, and many of my clients face too.

When people say things to us or look at us a certain way, we may take it completely out of context and give it a meaning it doesn’t deserve.

For example, imagine you walk into a meeting and someone has an unkind look on their face or someone cancels your meeting at the last minute.

Sometimes the first thing that crosses our mind is the most negative possible reason for the behavior… What did I do? Did I say something wrong?

Avoid Taking Others’ Actions To Heart

If you have negative thoughts about yourself around others’ behavior, I want you to remember this: another person’s actions often have nothing to do with you. They usually have everything to do with a conflict that person is experiencing in their own life, unrelated to you.

Don’t take what others say and do personally. When we do, it causes us a lot of unnecessary pain and suffering in the long run.

The following are a few common painful patterns, but it is not a complete list. This is only a small piece of the work I do with my clients. We go through several different items like these to see what may be underlying some of the pain they are experiencing in their life.

Get To The Root Of Physical Pain

Patterns of pain aren’t the same for everyone. Most people have one or even a few problems that cause them to get stuck. Many times the root of our physical pain stems from our inability to handle emotions appropriately.

Take Authority Over Your Emotions

Before the age of eight, we are conditioned to think, believe, and behave in certain ways based on the things we’ve learned. The problem is that while we’re absorbing all this information that teaches us to respond in a certain way, we become more likely to respond automatically rather than thoughtfully.

Are your responses based on the responses of other people instead of your own inner guidance?

Before you respond to an emotional situation, pause. Remind yourself that you have authority over your emotions, and you are in the driver’s seat.

Inter-Generational Negativity

Many of the character traits we’ve developed in response to problems we face are passed on from generation to generation.

Personally, I’ve had to work through breaking this cycle in my own life by boundary-setting on a regular basis. I look back at my parents and grandparents and I see the same character traits in them that I carry. I looked at it as a curse for a long time. But one day, I realized that I could do something about it.

If I can, you can too! It’s your choice to break the cycle that is causing you pain and suffering in your life.

If this resonates with you, I would love to connect to hear more about your story.

Start Overcoming Your Pain And Suffering

The best way I found to overcome pain and suffering, is through activities that help release some of these negative patterns. Anyone can do this with a professional like myself who understands the appropriate techniques.

I’m grateful for my personal experience walking through this type of work. And it’s some of the most rewarding work I currently do with my clients outside of their physical healing.

Without the emotional healing work, physical pain will often manifest itself again. That’s why I take a holistic approach to health.

I help people go from chaos to freedom so they can live in peace and make a bigger impact in the world. I’ve helped many busy professionals overcome pain and suffering by guiding them in…

  • Managing emotional stress
  • Recovering hormone health
  • Balancing weight and metabolism
  • And so much more.

Working with a professional on these things will give you the energy you need to succeed and shine with confidence. If you’re ready to start living a happy, healthy, and whole life, fill out a discovery form here so I can help you customize a program that meets your unique needs.