Surrender – Release – Let Go

Surrender into the feeling that everything happens just as it is supposed to. 

Walk tall into the moments of pain, hurt, and uncertainty. 
See them as perfect lessons, perfect stepping stones to get you where you want to go.


A common theme in my life the past couple weeks has been to surrender into these moments. To become less rigid and tense and trust the process.

It came up in a yoga class.

For those of you familiar with yoga – holding a position for a long period of time can bring about some serious mind chatter . . . ‘how much longer do I have to hold this, this hurts, I can’t do this.’ Well, this is one way to experience it. However, when you surrender into the moment instead, into the stretch and uncomfortable feeling you’ll find a state of pure bliss. 

Not just in yoga though. Anywhere. 

When something is uncomfortable or unfamiliar, surrender into that feeling and see it as a blessing. 
When I say surrender, for me that looks like and feels like an expansion of my mind. I am opening it up and allowing for a new something to take its place. ( for new space to be created, a new pathway to form ) 


It brings a whole different perspective to struggle and pain. 

And a whole new form of gratitude and peace. 

Instead of seeing these moments as unwanted, painful, or steps back, they could actually be the perfect preparation for a giant leap forward if we allow them to be – by simply surrendering. 
I do think it is also important to keep your well-earned and sturdy roots in place during this process as well. It is not always about letting go of everything you know. We got this far for a reason and we’ve been through enough lessons to know what we want to stand for and what we value.  Be open to other opinions about your sturdy roots, you never know you might need to upgrade them yourself at some point, but remember why you grew them in the first place as well.
Accept What Is   –  Let Go of What Was  –  Be Open to What is Coming Next.

Change

Like nature – we shift, we morph, we change into whatever shape the wind and water forms us into. Molding us, transforming us, purifying us. A consistent flow and cycle of change and adaptation. Every curve, every inch. Everything touched, nothing left undone.

The only consistent thing in this world is that everything changes.

I am unable to imagine a more pristine time than right now, with everything going on in the world, for us to be able to redesign, recreate, adjust, and tweak the world, our ideals, and the way we go about our day to day life. The rug underneath all of our feet has been moved, and we are seeing all the dust, dirt, unfinished business, old bad habits, and harmful things we either intentionally put under the rug, or did so not realizing.

So many layers and levels across all platforms that need to be addressed and shifted so we can move forward into a new and better version.

I see it happening. All around me. I see the right questions being asked leading to the right answers. I see people taking action where action needs to be taken. I see people learning and evolving and wanting to step up and be a better version, their best version. So many learning curves. So much adaptation its quiet beautiful when we are able to step back and look from a birds eye view.

We are all on different levels. Moving through whichever area of our life is currently presenting itself in front us and learning how to navigate in new ways to produce new and desired solutions.

A massive upheaval which I do truly believe we will all be able to look back on and see just how much incredibly positive change occurred amongst the chaos.

When we choose to see the beauty within a disaster, it is the beauty we end up seeing.

For help shifting out of habits that may longer being working check out what I offer as a Wellness Coach, and get in touch so you can begin to see the change you are desiring.

Back In Hawaii

Now that I am back in Hawaii and have had some time and space to be in an environment that suits me better I’ve been able to settle back into the eating habits that help my body thrive. ⁣⁣We are all different and one person’s food could be another person’s poison, and what I ate yesterday could not work for me today. It’s all about listening in and aligning with what your body is asking for in the moment. And then taking appropriate action. ⁣⁣For me and my body -⁣⁣I thrive off of plants. No dairy or meat, and gluten free grains.  Ample fruit and veggies, with a sprinkle of grains, beans, legumes, nuts, and seeds in the mix.  Easy on the healthy fats, easy on the protein, and ample amounts lemon water.  In warmer climates I prefer raw foods, and eat cooked for dinner. I haven’t wanted much spices lately. The foods I’m around are so flavorful as they are, they don’t need it. Still love warming soups and don’t think I’ll ever get enough curry dishes or Mexican food. 🥰⁣⁣Healthy fats are still my downfall although not as much lately.  Those cashew bars, coconut cream, peanut butter, and avocados are all so wonderful but my energy is definitely better when I limit my intake. ⁣⁣Anyway – the power of food and high quality pure nutrition is so fascinating to me. It really only takes a day or two of proper eating of what your bodys needing in the moment to experience incredible shifts in health. ⁣⁣I love it so much 

💚

 ⁣Still amazes me. ⁣⁣

🌱

⁣⁣Always offering nutrition advice 🥰 whether it be a quick 5 minute convo or a full coaching program. ⁣⁣I could talk about food all day so don’t hesitate to send a message my way. 

❤

Overcoming Addictive Habits

Changing Habits – Shifting Perspectives

How do we do that?

Addiction can actually encompass way more than what we may think. Most of us are familiar with the addictions to drugs, alcohol, and caffeine. But what about other things?

First – what is addiction?

You can look it up on Google, but the definition I found used the word addiction in the description . . . haha . . so . . .

Here’s my definition:

Anything we do repeatedly either on a daily basis or regular basis in a semi unconscious mindset, therefore making it unhealthy for us. Something we habitually do that may not actually be serving us for the better and may be keeping us stuck in some form or another. Where we don’t have a full understanding of why we are doing it and there is that underlined reason not fully at the surface yet.

Here are some examples outside of the typical ones:

  • snacking
  • over exercising
  • too much of even a healthy food
  • our cell phones
  • certain relationships
  • negative thought patterns ( this is a big one. Self sabotaging mind chatter. Every person deals with this )

In essence, anything we feel we have to do to find relief in some sort of way. ( finding relief in and of itself is not bad and can be a very healthy way of moving through a difficult time, but lets make sure what we end up doing to find that relief is through something that benefits us in the long term )

If we are having to ‘do something’ to feel good, something might be off.

So how do we break the habitual pattern if we feel we might have one, or maybe a few?

Well we all know about the cold turkey method. But who wants to hear a child scream when you rip the lollipop from their fingers . . . not me. That creates more issues.

So lets try this instead:

It might sound counter intuitive at first, but hear me out, cause it works. And can work very fast.

Don’t worry about stopping your pattern just yet ( unless it is immediately threatening your life, then seek further guidance ). Be aware of when you’re doing it and then begin to find something else similar, yet better, to take its spot. So when you see yourself go to grab or do your pattern, switch it out for this new thing.

Add in to crowd out

For instance, I really like peanut butter. There’s nothing wrong with it. Its healthy. Full of healthy fats. However, I came to a point where I was using it like a box of cookies and out of almost complete unawareness. It became that Oreo I’d go grab when I was feeling low or so focused on something else that all the sudden I was in the kitchen scooping some up. I would scoop out a huge chunk of peanut butter from the jar ( it was even homemade most of the time ), and then add coconut syrup, coconut sugar, and some cacao nibs. So again, nothing unhealthy here, but the way I was treating it was. And I would do it multiple times a day.

There are many layers to why we do what it is we do. But to gently transition myself out of an unhealthy pattern, I started by replacing the peanut butter with coconut cream.

A healthy fat and just as delicious, but with the extra goodness of its incredible health benefits; but enough of a shift to bring even more awareness to the cycle and give me momentum to continue in the same direction.

It’s not the food, person, or thing that is necessarily bad . . . Its the intention behind the act that we want to focus on and make sure is pure.

We don’t always have to completely eliminate it either. Now, if your habit is very detrimental to your health and has no positive aspects to it, then yes, start creating these gentle shifts with an end goal of completely removing it.

However, if it is not something all that bad in itself, then it’s not about eliminating it all together. Instead, its about shifting the intention, the reason behind why it is you are doing what you’re doing, to make sure the act isn’t actually covering up a deeper reason you might be avoiding looking at.

Bringing awareness to these areas, and breaking these cycles, allows for stress and worry to fall away. It makes space, and opens up time, for new and better things to take place that bring about more joy and love into your life.


Breaking addictive cycles can be hard, and take a lot of time, patience, and strength.

If you feel you have a pattern that needs to be broken, or maybe you have been trying already to break a pattern, but haven’t been able to fully follow through yet, sometimes we need some guidance, accountability, and support to get us through.

If this is something you are looking for contact me below, or read about the Wellness Coaching I offer here:

Handling Hard Days

Hard Days – We all Have Them.

But our perception of them is what determines whether we call it a hard/bad day or a Day of Growth.

In order to move forward and progress we have to be willing to be completely present and aware in the moments that really count. The moments of struggle, the moments of anger, sorrow, hurt, disappointment etc.

These moments are the tug, the pull, the stretch into something new. These are the signs that what you are after is wanting you, but in order for it to become your reality you have to change your current understanding and view yet another perspective.

What we want, wants us.
In order to get something different, we have to become something different.

Notice yourself the next time you get angry, hurt, or upset. And when you notice this, stop and step back.  Relax into the moment and see it as an opportunity for massive growth.


Examine the root of what triggered your reaction.

These emotions are giant signs that there is an off balance and growth is trying to take place.
This is your chance to aim it in the direction you want it to go.

Decide what it is you are wanting and how it is different from what you are currently getting.

We are not our emotions. We witness our emotions flooding through our bodies. We have the ability to detach from them and watch them run their course and stop and shift them as we choose to further our own development and evolution.

Every tug and pull is a little sign trying to keep you on track.

If you are feeling stuck, drained, uninspired, or unmotivated, see it as a blessing! This is the perfect time to do some serious manifesting. Use this down/negative energy to fuel yourself. This is where you can get serious and determined about what you want. This is where we can really build up our motivational energy and say to ourselves this is not what I want, I want this instead, and then go at it at full force! So much momentum can be gained here.

Action Steps:

The next time you see yourself in a moment of frustration, anger, or lack of motivation, step back mentally in your mind ( sometimes physically taking a step back works really well too ) and stop what you are doing. Bring awareness to what feeling/s you have in your body, work on finding what brought that feeling into being, and then push through/break through/ transcend/ surrender/ leg go/ release it into a better feeling that you are wanting. You’ll feel elevated and like a weight has lifted when you do this.

Find humor in your crazy emotions. Again, we are not our emotions, we are the ones witnessing them. Sometimes our emotions are completely crazy and make no sense. Be willing to laugh and at them. It lightens the moment and dramatically helps you separate your body and headspace from the negative energy that arises from it. A lot of the time we are actually picking up and absorbing the emotions/energies from people around us and the environments we are in.

Be curious about your emotions. Honor them, respect them, and you’ll gain an understanding of them. It will help in your own development and even help you in understanding what others around you are going through and give you the ability to help them with what they are going through as well.

Namaste

16 Benefits of Meditation

To start – What is Meditation and how do we do it?

A lot of us actually already do it. We just didn’t bother giving it a name, because it was just something that happened ( like breathing or our heart beating. It just happens without effort or very little )

Meditation is simply being conscious and aware of our thoughts and letting them pass through our mind like clouds in the sky without any attachment to them.

At some points this is easy. At other times our minds are filled with so much noise that momentum is impossible to stop until we physically remove ourselves from any outward chaos and spend some time alone in nature. ( at least that’s what I do )

The Goal of Meditation

To return ourselves back to a state of presence. To be back fully in the present moment.

A lot of the time our thoughts are anchored in the past or future. But in reality, all there ever is, is the now. The present moment.

If you are completely new to this concept and have yet to feel you have control over your thoughts – the best way to begin is by simply noticing that we are breathing. Notice the air going through your nose on an inhale, your lungs and belly expanding outward, feel free to hold your breathe in for a second or two if that feels good, and then notice the warmer air passing through your nose on the exhale and your belly softening as the air is moved out of your body.

A lot of us breathe into our chests/rib cage. This is fine, but it actually puts strain on our shoulders and neck. If you notice this is how youre breathing, play around with expanding your belly out on the inhale, instead of your chest.

Sit tall with a straight spine as much as possible.

The goal here is to shift the focus. Instead of being stuck in our head with our thoughts, we put our focus and attention on a different part of our body.

We are separate from our thoughts. So when you notice a thought arise in your mind, simply acknowledge it, and then allow your mind to move on to either the next thought or maybe a space of stillness.

There really isn’t a right or wrong way to do this. At first it might seem incredibly difficult, especially later in the day. Our minds are full of information, conversations, words, ideas, problems etc.

I find it easier first thing in the morning when my mind is still relatively clear, or if I wake with a racing mind, getting myself outside into nature away from traffic, people, and all responsibilities before I do anything else.

Starting the day with a clear mind, and a feeling of control and awareness of our thoughts makes for an easier, more grounded, peaceful, and more enjoyable day.

Its when we feel a lack of control of our thoughts that we feel a lack of control over everything else in our reality.

So simply tuning in for even just a few minutes and feeling present and in your body first thing, makes a world of difference.

SOme of the benefits of meditation
  • dramatically improve mental health
  • dramatically improve emotional well-being
  • increases presence, focus, and memory
  • improves relationships
  • improves authentic productivity
May Help With:
  • Allergies
  • Anxiety
  • Asthma
  • Binge Eating
  • Depression
  • Fatigue
  • Heart Disease
  • High Blood Pressure
  • Chronic Pain
  • Sleep problems
  • Substance abuse

If your mind is running like crazy and sitting in silence feels overwhelming or makes you anxious there are many guided meditation apps and podcasts you can find online or yoga studios that offer meditation classes.

Namaste

Strengthen Your Self Love

We have all gotten SO used to putting others first, and then ourselves last.

Which creates:

  • Burn out
  • Anxiety
  • Headaches
  • Sickness
  • Stress
  • Digestive Problems
  • Lack of Confidence

All the things so many of us experience on a moment to moment basis.

But if we remember it is better, and much easier, to give from a FULL cup, then we start to see all these things disappear and become replaced with things like:

  • Joy
  • Love
  • Compassion
  • Happiness
  • Self Worth
  • Confidence
  • More Free Time
  • Excitement
  • Health
  • Wealth

So how do we fill up our own cup to start seeing these benefits?

It is actually pretty easy.

It takes a smidge of discipline to start, but these little habits very quickly become, well, HABITS.

Healthy habits you will THOROUGHLY enjoy doing daily

and will become highlights of your day.

I created an EBOOK to help you get started

because we all know it sounds AWESEOME now, but come tomorrow we will forget about it with our crazy todo lists.

So let me help keep you focused on putting yourself first and bringing some more awesomeness into your life.

Head over HERE to get yourself a copy

Strength Your Self LOVE Ebook

Present and Aware

How much time in the day do you spend on your phone?

Are you on it right now? 

😉

Working from my laptop and phone means I spend a good amount of time in front of a screen myself . . . but I had a funny little thought the other day that helped me out since I love what I do.

Treat your phone like a C h o c o l a t e B a r! haha yeah!

It’s good to have a little, but don’t over do it. And if you’re gunna go for it, DO IT . . . it’s all good . . . but forgo the next day. ( <– that parts important guys , self discipline )

When was the last time you really looked at a tree and watched a gentle wind move the leaves in every direction?

Did you hear the birds nearby?

Did you feel the slight breeze on your cheek?


 When was the last time you heard silence? Silence of your surroundings, but also silence of your own mind. 


Words on a page are simply words – until we D e c i d e to let them bring about A c t i o n. 



Nature has such a brilliant way of bringing back that silence. That place of calm and peace where we feel comforted by the beauty all around us. 

Find your silence – your presence today.

Whether it’s for 5 minutes, an hour, or even just a split second. If its been awhile since you’ve felt completely present in the moment that split second can be life changing.

A split second today, can turn into a minute the next, and 5 minutes the day after. 

Our minds follow what we tell them to do. Retraining them to be present in every moment leaves us feeling satisfied and less jumbled, less forgetful, less stressed and tense, and more able to relax and enjoy the world around us.

More present to make good decisions. A feeling of being grounded and stable instead of wired and chaotic. 

I choose to follow the example nature gives me. I am apart of nature just as much as it is apart of me. The more I relax into the moment and feel present and aware of all my surroundings the more joyful and full of life I become. 

And you can too.

Let your goal today to be to find your p r e s e n c e.

your silence . your time . your space .  

you deserve it