Change your thoughts, change your life

There’s ONE thing you can change that has a surprising impact on your health, mood, and pretty much everything you do!

It isn’t a workout and it doesn’t involve overhauling your diet.

It’s your thoughts — and they’re super important because you have thousands and thousands of them every single day, playing a role in your mindset, your productivity, and your self-image.

In fact, your brain cranks out between 6,000 (according to a study in Nature) and 70,000 (according to the Cleveland Clinic) thoughts every single day.

That’s a LOT of thoughts. And the wild thing is, most of them run on autopilot. 

Now imagine if even a FRACTION of those thoughts is negative.

That means you’re facing a daily barrage of messages telling you that you’re not going to succeed, that you don’t measure up, that you’re not good enough, and on and on it goes.

AND… if you’re like most people, you’ve been hearing those messages for so long that you don’t even notice them anymore. They just become the “background noise” in your brain.

How TRAGIC is that? 

In the words of Dr. Wayne Dyer: Change your thoughts, change your life. 

So here’s a reminder to start tuning into what’s going on inside your head…

And begin to replace any negative thoughts whenever you become aware of them.

Your motivation and mindset will send you a HUGE thank you — and you’ll gradually start to feel more empowered, more content, and more focused… one thought at a time! 

 

Curious about how I’ve helped hundreds of people finally change their thoughts around their wellness journey?

See how personalized coaching can help you go from feeling blah and overwhelmed to fabulous and confident in just a few weeks!

Check it out at www.alignment-studio.com.

The last supper effect (and how it hurts your diet)

RELATABLE STORY AHEAD 🙈!

Let’s say you decide it’s time to finally (re)start a healthy lifestyle, so you pick a date to begin. You’ve got it all planned out: You’ll work out, eat better, drink more water, go to bed early, and do all the things.

And before the big day gets here, you make sure you eat ALL your favorite foods … 

Because you’re not going to be “allowed” to eat them once your new routine kicks in.

And you DO eat them. Because… yum.

#facepalm 

There’s a name for that: Last Supper-ing.

And there are TWO BIG REASONS it gets in the way of your results! 

FIRST, just on a practical basis, loading up on all your favorites can lead to weight gain, pushing you even farther from your goals — before you even get a chance to work on them.

But SECOND (and even more importantly), this kind of thinking helps cement an all-or-nothing attitude towards food.

That’s when you label some foods as “good” and others as “bad” — and it can make it almost impossible to stick with your routine because it’s not sustainable in the long term.

Example: What if your favorite food is pizza, and suddenly you 1) can’t have pizza and 2) don’t want to think about pizza?

The first thing you do is immediately start thinking about PIZZA, am I right? 

And then you start craving it.

A better approach: Finding a solution that works for you long-term and that actually INCLUDES your favorite foods (in moderation), so nothing is ever completely “off-limits.”

Which approach do you use? Personally, I used to be approach 1--all or nothing, good and bad. I have since switched to approach 2 and am much happier.

If you’re ready to kickstart a healthy routine so you can start feeling how they want to feel without feeling deprived... 

Book a call to see how personalized coaching can help you feel more like yourself again in just a few weeks. Click HERE to book.

Breathing Techniques for Menopause: Finding Calm Amidst Hormonal Changes

Menopause is a natural phase in a woman's life that brings about significant hormonal changes. While this transition is unique to every woman, many experience uncomfortable symptoms such as hot flashes, mood swings, and sleep disturbances.

The Mind-Body Connection

Breathing is an essential function that directly links our body and mind. The way we breathe can influence our physical state, emotional well-being, and overall quality of life. By incorporating specific breathing techniques into our daily routine, we can effectively reduce stress, balance our hormones, and alleviate menopausal symptoms.

Three breathing techniques to try:

Deep Belly Breathing: Deep belly breathing, also known as diaphragmatic breathing, is a fundamental technique that promotes relaxation and triggers the body's natural relaxation response. To practice this technique, find a comfortable seated or lying position. Close your eyes and place one hand on your abdomen. Inhale deeply through your nose, allowing your belly to expand as you fill your lungs with air. Exhale slowly through your mouth, feeling your belly gently contract. Repeat this cycle for a few minutes, focusing on the sensation of deep relaxation.

Alternate Nostril Breathing: Alternate nostril breathing is a powerful technique that balances the left and right hemispheres of the brain, promoting hormonal equilibrium and reducing hot flashes. Sit in a comfortable position and use your right thumb to close your right nostril. Inhale deeply through your left nostril, then use your right ring finger to close your left nostril while simultaneously releasing your right thumb to exhale through the right nostril. Repeat this pattern, inhaling through the right nostril, closing it with the thumb, and exhaling through the left nostril. Continue alternating for several minutes, focusing on the rhythmic flow of breath.

Cooling Breath: Hot flashes are a common menopausal symptom that can be managed through the cooling breath technique. Sit comfortably and roll your tongue into a tube-like shape or purse your lips together. Inhale slowly through your mouth, allowing the incoming air to feel cool. Exhale gently through your nose. Repeat this process for a few minutes, visualizing a refreshing, cooling sensation traveling through your body, calming any sensations of heat or discomfort.

As women navigate the transformative phase of menopause, it is crucial to explore holistic approaches to manage the associated symptoms. Breathing techniques offer a simple, accessible, and effective method to reduce stress, balance hormones, and find relief from hot flashes, mood swings, and sleep disturbances.

Have questions? Book a call: https://p.bttr.to/3ruMnLi

Or, join our private FaceBook group: Thriving in Menopause

Super Greens Frozen Smoothie Bowl

This month we are talking about resilience… mental toughness… and taking personal responsibility!

The foods you choose to eat play a HUGE role in your resilience. Here’s why:

You’ve probably heard that chronic inflammation plays a big role in what has been called the “four horsemen of the medical apocalypse”: heart disease, cancer, diabetes, and Alzheimer’s.

Stress causes inflammation — and a diet of less-than-healthy foods adds to that stress and inflammation.

To eat for more resilience, focus on foods that make your body feel good: simple, nutritious meals that are loaded with the vitamins, minerals, and nutrients that help your body function at its best!

I’ve got a delicious and nutrition-infused smoothie bowl recipe for you. 

TIP 1: To get the most nutrition out of this bowl, mix in the greens & protein powders. 

TIP 2: For more “freeze” factor, use frozen banana and avocado. This will give you a thicker, more ice-cream-like texture

Looking for a good protein powder? I have several in my Fullscript store! You can browse the store here: Alignment Studio's Fullscript

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Super Greens Frozen Smoothie Bowl

(serves 1)

• ½ cup (120 ml) unsweetened almond milk or other non-dairy milk

• 1 tbsp chia seeds

• ½ banana, peeled and sliced

• ¼ avocado, peeled and cubed

• 1 cup (140 g) frozen spinach

• ½ cup (80 g) frozen berries

• 1 tsp spirulina powder or other super green powder (optional)

• ½ scoop vanilla/unflavored protein powder (optional)

• 1 tbsp hemp seeds (optional topping)

Place the milk and chia seeds in a blender and let it soak for about 10 minutes, to allow the chia to gel. 

Add the banana, avocado, spinach, and berries and blend at high speed, scraping down the blender as needed. Add 1-2 Tbsp of milk if the mixture gets too thick.

Add the spirulina and protein powders (if using). Blend until incorporated. Scrape the mixture into a bowl and top with the optional hemp seeds. Enjoy!

Let me know if you try this recipe!

Grit study of West Point cadets

Can you guess the one surprising factor that separates West Point cadets who finish the grueling “Beast Barracks” initiation from those who don’t?

It’s not strength… speed… or smarts. 

It’s GRIT — aka the passion and perseverance to reach your long-term goals — and it’s a huge component of mental toughness and taking personal responsibility for your outcomes.

And it can play a big role in helping YOU to reach your goals, too.

Psychologists were interested in what led cadets to drop out during their West Point initiation, so they ran a study that spanned 9 different classes.

Now to even get into West Point, you have to go through a long and demanding approval process that can take a couple of years… 

Including being nominated by a member of the U.S. Congress! 

Before classes start, the new cadets are put through “Beast Barracks” initiation.

It’s tough — and it’s designed to push them to their limit, physically, emotionally, and mentally.

And even though they’d already been through an intense process that tested their commitment to getting in…

… about 3% of cadets usually end up QUITTING during Beast Barracks.

Scientists developed a “grit scale” that measured this trait in the cadets. (The psychologist who came up with the scale has an online “grit” quiz here: https://angeladuckworth.com/grit-scale)

They found that those who were just one standard deviation higher on the grit scale were 60% more likely to finish the Beast Barracks than their peers.

But it turns out, “grit” isn’t only important for cadets: Grit (not IQ) plays a big role in both National Spelling Bee competitors and Ivy League students with high GPAs.

They put in the work to make their goals come to life.

“Great works are performed not by strength, but by perseverance.” – Samuel Johnson

The best part? 

You have control over your perseverance.

PS: If you’re a woman over 40 who wants to naturally manage her hormones and you want to see if personalized coaching could help you regain your energy and feel amazing in just 12 weeks, book a call to see exactly what the process looks like for you and if it’s the right fit for your goals!

8 ways to become more resilient

This month we’re focused on taking BIG ACTION toward our goals by doubling down on the one thing that will help you move the needle forward in a BIG WAY…

It’s taking PERSONAL RESPONSIBILITY (aka practicing resilience, mental toughness, or whatever you want to call it)!

These actions will step up your self-care game AND help you reach (& exceed) your health goals.

8 Ways to Own Your Outcome

 

1. Hold yourself accountable. When you “own your outcome” and take personal responsibility for your life… your decisions, actions, and how you spend your time take on a whole new meaning.

So, when you tell yourself you are going to do something, DO IT. The more often you do this, the easier it gets… and the more progress you will make!

2. Ask for help if you need it. This is a big one because asking for help requires pushing your ego to the side so you can move forward, faster. 

3. Don’t compare yourself to others. We all are born with different strengths, challenges, and gifts. Comparing yourself to others robs you of the ability to express and build on what’s uniquely YOU!
   
   Definitely let other people inspire you… but also let your own gifts shine because you never know who YOU will inspire.
   
   

4. Expect the unexpected and, when it happens, don’t let it derail you. It’s pretty much inevitable that at some point you’re going to fall off track… so plan for it!
   
   There will always be obstacles – the key is to not let them stop you. They give you a chance to grow and learn. New levels, new devils.
   
   

5. Strengthen your inner circle. When you’re close with people who are working toward the same things you are, it will help motivate and inspire you. It can also provide valuable support when things get tough.
   
   

6. Take care of your body. When you eat healthy foods, get enough exercise, sleep well, manage your stress, and do all the self-care things, it gives you the energy you need to not only REACH your goals … but also live a more full and active life.
   
   And that’s what it’s all about, right?
   
   

7. Take action (even when you don’t feel like it). You’re not always going to “feel like it.” And that’s completely normal. Do it anyway, because, in the long run, those micro-commitments you make to yourself aren’t really “micro” at all. 

8. Focus on the positive. Check your inner dialogue… and when it turns negative, course correct ASAP so you don’t end up derailing your progress. (Or worse, quitting altogether.)

Another way to take personal responsibility? Work with a coach to help you stay focused on the exact actions you need to take to get results.

Focus on progress

The other day I was in the middle of walk and listening to a podcast. 

A guest said something to the effect of:

“Change is going to happen no matter what. It’s up to YOU to decide whether that change is progress.”

This quote got me. 

I have a LOT I want to accomplish this year. How about you?

It’s already April… can you believe that? 

It’s time to get busy and start racking up some real progress.

What would you like to be able to look back at 6-8 weeks from now and say, with pride:

“I did that.”

Hearing this lit a fire under me… and now it’s my turn to light one under you to make it happen for yourself!

Even taking one tiny step TODAY can move you in the direction of your goals.

• Choosing a healthy meal

• Going for a walk

• Meditating

• Reaching out for support or accountability

It doesn’t have to be complicated. Just one thing.

Get it done — no excuses!

If you’re looking for direction and accountability with your 2023 goals, my personalized coaching will help you make it happen once and for all.

Because limited availability, I'm only offering this for a small number of people! 

If you want to save one of the 5 spots, set up a consultation now before spaces are gone.

As Greek philosopher, Heraclitus said over 2,500 years ago: “The only constant in life is change.”

It’s up to you to make a choice for that change to be PROGRESS.