Two Surprising Energy Drainers (or Helpers...)

I have always thought of increasing energy through exercise, nutrition, sleep, and mindset. But, these two surprised me and have now become pillars in my own Energy Routine.

The key is knowing (as always) what works for you. Because what drains someone else can increase your energy. Don’t compare your needs with someone else. And definitely don’t compare yourself with a perfect standard. That will drain you fast!


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One Activity that Changed How I Work

This simple activity can change how you enjoy your work. And then … watch your energy with work grow!

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What's between your ears impacts your wallet

How’s your productivity going in this Energy Series? You may not see a quick result (on the other hand, you may), but you will eventually notice a correlation between your ears and your wallet. Or another way … between your mental practices and your results.


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Best Way to Eat for Energy?

Productivity. Energy. Creativity.

Not only does WHAT you eat impact your energy, HOW you eat it does, too. So, grab your water (another proven productivity booster) and listen in.

Share this with your friends and co-workers who need to amp up their energy. (And remember to try it yourself.)


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Is Your Gut Stressed Out?

Without a plan for authentic energy you cannot reach your dreams.

One piece of the plan? Manage your stress.

Why? One reason is serotonin and dopamine. The majority of your serotonin is made in your gut, and when you are stressed, your digestive system can be thrown off.

Here’s an excerpt from my THRIVE Life course which gives you some tips on how to increase your energy through de-stressing your digestive system.


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Oh Sleep Where Art Thou?

If you are having trouble sleeping, practice these techniques to improve your sleep.

Sleep is the #1 foundation for you to have energy to succeed in life, so sleep kicks off a new series: Get Energy.

I suffered with years of adrenaline fatigue. A huge contributor? Sleep deprivation! Don’t let this happen to you.

Without practicing a plan for authentic energy you cannot live your potential.

Go get a good night’s sleep.


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Simple and Surprising Ways to Overcome Your Stress

Recently I got to talk with a woman who developed a specialized career based on her childhood experiences. She is a chiropractor who focuses exclusively on overcoming stress. I’d always thought of emotional stress causing stress in the body, but she showed me it goes the other way, too.

More important is the unique ideas she has for overcoming stress — which, of course, she shared in this interview to help you!

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How to prevent and treat incontinence Part Two

Have you ever second-guessed if you could hike a long distance, run, jump rope, or play on a trampoline because of a little talked about issue … leaky bladder? Let’s fix that.

This is part two of the interview with my good friend, Dr. Laura Gordey, who specializes in getting women active again through pelvic floor health.

Parents be aware — because the topic is adult-centered, you may want to make sure the video is age-appropriate for your kids. I mean that two ways … if your kids are ready to hear/discuss adult (medical) terminology AND making sure that your older teenage girls are aware that taking action now with pelvic floor health can set them up for success throughout life.


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How to prevent and treat incontinence Part One

Have you ever second-guessed if you could hike a long distance, run, jump rope, or play on a trampoline because of a little talked about issue … leaky bladder?

One of the silent problems that keeps people, women especially, from being more active is a pelvic floor that is too tight or weak (or both).

In this video I interview my good friend, Dr. Laura Gordey, who specializes in getting women active again through pelvic floor health.

Parents be aware — because the topic is adult-centered, you may want to make sure the video is age-appropriate for your kids. I mean that two ways … if your kids are ready to hear/discuss adult (medical) terminology AND making sure that your older teenage girls are aware that taking action now with pelvic floor health can set them up for success throughout life.

Just to keep this serious medical topic light, we set up and filmed in a women’s lounge. So, when you hear toilets flushing in the background, it is no mistake.

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Seven questions to keep your in-laws from derailing your healthy habits

A client was distraught. 
Family beach vacation time. Not her, husband, and kids. But her extended husband's family, who were generally critical.

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She had been learning to eat intuitively and was losing weight *slowly* - but the thought of being in a swimsuit around her in-laws with their comments was tempting her to crash diet before the trip.

In other families, the push is with “Don’t be so goody-goody. You can skip your workouts this week.” or “You just think you are better than us, ordering fish instead of pizza.”

Whether your family tries to shame you into another roller-coaster diet or tries to guilt you out of choices you are making, ask yourself these questions I asked my coaching client:


1. "Do you really want to get back into the diet mentality and lose-gain cycle you were on?"
2. "Do you want to give them control of your health and confidence?"
3. "What do you want to say to their comments or looks? Think about it ahead of time." (We role-played the conversations and it really helped her.)
4. "What can you do to boost your sense of self-esteem before and during the trip?"
5. "What will you wear that makes you feel strong and confident?"
6. "Will you message someone every day for encouragement to stay the course?" (For my clients, I can be that “someone.”)

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And #7 “What were the reasons you started this journey? What have been the benefits?” Think about that answer several times a day.

Bonus thought: If they criticize, what is the worst that can happen? If you give in, what will happen?

You are with them for a week.

You are with you for a life.

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How Exercise Makes You More Productive (plus a bonus)

So how does not working on a project actually help you get the project done - and done better? When you invest that time away from it on … exercise.

In this video I share both the research and science about how exercise increases your productivity AND simple ways to incorporate the research into your lifestyle.

Here’s a bonus tip not in the video … when you have an important meeting or project in which you need your brain to be creative and engaged, carve out 10 minutes before the meeting to move briskly. Walk the stairs. Walk outside. Punch the air like a speed-bag (somewhere in private, unless you want strange looks). When you watch the video you’ll understand the science behind it.

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Simple and Unique Summer Workout Challenge

Want more time with your family and friends … plus a way to increase your motivation, strength, energy, metabolism? Oh, and have things to do in the summer when you (or family) are bored?

Take this summer workout challenge for the next 4 weeks.

I’m taking it with you and going to post on my Instagram and Facebook pages what I’m doing. Check it out — and share what you are doing too!

Let’s rock this summer fun!


7 Pro Tips for shopping the Farmer's Market

Have you ever wandered around a Farmer’s Market, curious but not really sure how the whole thing works? Or, worse, not even gone because it felt too intimidating.

Here’s 7 tips to get you shopping at the outdoor markets like a pro!

  1. Don’t buy the first things you see. Unless it is the last 15 minutes of a market, there is plenty to choose from. Walk around and see how has the best looking and variety of produce. Sometimes I initially bought a lot of squash from one vendor, then found out 4 stalls down someone had perfect green beans - but I didn’t buy them because I didn’t want to go to the trouble of freezing the squash. (And it is not cool to try to “return” food …)

  2. Bring bags. The vendors usually have bags, but bringing your own makes it nicer for you. Some vendors charge for bags, too.

  3. Bring a little cash. Most vendors take credit cards, especially higher ticket items like meat. But some are cash only.

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4. Always ask vendors for advice. They love to share. (If they don’t, move on. The next one will.) Recipes, when a piece of fruit will be ripe, and how food is grown are perfect questions. Many vendors are not certified organic because of the cost involved, but they grow organically.

5. If you are going to be out for over an hour in the hot sun, bring an ice chest for frozen meats and fish.

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6. Wear comfortable shoes. Ladies, if you are going after work and are in heels, bring out that pair of walking shoes you keep in the car. (You do keep a pair of walking shoes in the car for impromptu walks, right?)

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7. Last, if you can plan a few minutes to enjoy the music or watch kids play games, most markets have some type of outdoor entertainment.

Shopping outside can be such a pleasure and when you know what you are doing, it is easy.

Do It Scared

Have you wanted to start something new … join a gym, go to a natural-food market, try a Pilates class … but you were scared of doing something wrong and looking out of place?

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I get it. This past week I tried something different to build relationships with some new people. I thought I had prepared, but when I got to talking with them, within about 60 seconds I knew I was going to look foolish.

I felt uncomfortable and nervous. My face was blushed for the first 30 minutes. I also knew if I cut it short and left I would not build the relationships — and I would damage my confidence for the future.

I asked myself …

What’s the worst that can happen? I blush and look silly for a bit, they aren’t gracious, I learn something and life moves on.

What’s the best that can happen? I blush and look silly for a bit, we form a relationship, I get more comfortable and we have a great time.

When you are thinking of trying something new in your life — whether trying out a new class or ordering a healthy dish at a restaurant — do it even if you are scared.

Ask yourself: What’s the worst that can happen? If you can handle whatever that is (and I’ll bet you can), then do it. There’s a 99% chance (not a real statistic) it won’t be the worst. It will likely be closer to the best.

What finally happened for me? One person I really connected with by the end of an hour. Another person I never felt comfortable with and that’s ok.

You can fulfill your potential. Sometimes that means doing life scared.

Recipe Experiment with new spices and herbs

Sometimes I experiment in the kitchen … the ones that turn out great, I share with you. This stew uses a lot of spices great for digestion, plus some unusual ingredients from the garden. (Yes, I include some dandelion that was growing by the mint and it turned out tasty.)



Calming Ways to Use Chamomile

Chamomile is widely known and used for mild insomnia. But did you know you don’t have to drink it? If you feel restless or anxious before bedtime, you can also use chamomile in a bath or footbath to enjoy the calming effect.

Chamomile likes to grow in full sun

Chamomile likes to grow in full sun

Chamomile is also an anti-inflammatory, due to its essential oil, azulene. This may also help to lower fever. To use a gargle for sore throat, make a double-strength tea.

A cup of chamomile tea is also a digestive aid, both through calming and the bitter compounds in it.

For some individuals, chamomile has an immediate calming effect. (That would not be me.) For others, chamomile needs to be used a few times a day over several days to help. (My hand is raised on that one.)

Fresh from the garden

Fresh from the garden

Chamomile is considered safe for children.

How much? 1 tsp dried herb to one cup water for tea.

Prepping chamomile to dry in the dehydrator

Prepping chamomile to dry in the dehydrator

My experience with chamomile out of our garden: Dried and fresh taste very different. Fresh has almost no taste. Dried chamomile has a mild sweet taste.

Resources: Medicinal Herbs - Rosemary Gladstar. The Simple Book of Herbs - Lisa Bedner, R.N., Herbs for Stress and Anxiety - Rosemary Gladstar.

Ten (Side) Benefits of Small Space Gardening

When we started gardening it was because I said “If I’m going to have to tend to landscaping, I want to eat it.”

So our initial benefit was some of our grocery store was out our back door.

But I’ve experienced surprises along the way …

  • Time with Doug - planning, planting, harvesting.

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  • Get to know neighbors better - they are always curious about what’s growing.

  • Fun sharing herbs and volunteer plants with friends

  • Beautiful setting for morning Bible Study

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  • Lovely place for lunch

  • Getting to learn about bugs and bees

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  • Learning about plants and various ways to use them. (Who knew radish greens were delicious?)

  • Weeding is a great time to let your mind wander and relax

  • Lots of life lessons are hidden in the garden — beyond just “sowing and reaping”

  • Chance for teens to earn missions-trip money, when we get tired of weeding.

If you have considered the idea of putting in a raised bed or small garden - do it.

It is worth it.

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How to Believe You can Reach Your Goals

You have some goals you want to reach.

  • Complete a 5K?

  • Feel more confident when you walk into that meeting?

  • Be able to lift your kids (without hurting your back)?

  • Be around for your kids when they have your grandkids?

  • Lose 20 pounds?

To reach those goals you have to change your habits.

And to change your habits you have to believe you can, right?

This past week I learned a powerful technique to changing your beliefs and I want to share it with you:

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Belief Stacking!

Whatever habit you are wanting to upgrade, write what you need to believe concerning it.

For example -

GOAL: Complete a 5K

HABIT: Run/walk 4 days each week according to training plan

BELIEF: Exercise is important to my life and I am able to stick with the training plan

BELIEF STACK: Write out 50 reasons that belief is true. Yes. 50.

The first 10 or so will be easy to write out…

  1. “I have followed a walking program before.”

  2. “My kids want to walk with me a couple of nights/week.”

  3. “I like how I sleep better when I exercise.”

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But the power comes when you have to dig deep to get all the way to 50 reasons. And sometimes you have to turn an excuse into a reason.

“My work is so busy that I don’t have time” becomes “I come up with creative solutions while I run, so I actually work faster.”

What goal and habit are you working on? Try Belief Stacking and let me know your results!

How to Create a Culture of Wellness - Part Two

How do you create a culture of wellness when you are the only employee or have just a few people working for you?

Anytime you are working on “you” and not on your business, do you fear you are getting behind? “Yes” is a common answer, but the truth is different.

When you work on you — including your health — you will grow your business. This is not pleasant to think about, but you are not your most effective working from a hospital bed that you could have avoided.

The flip of that? In this video I share how I helped a business owner move from scared he wouldn’t have enough money on a monthly basis — to stable and growing because he changed ONE thing: how he took care of his health.

You can do it, too!


Tale of Two Companies - Part One

Does your workplace have a healthy breakroom and wellness culture?

It’s Employee Health and Fitness Month. Let’s create some fun and fitness in your workplace. This week the focus is on creating a culture of wellness in companies.