Author Archive for admin

3-Minute Fresh Start Workout

We hear it all the time: Exercise is important. Doing it *consistently* can be challenging…

If you haven’t worked out in a while and want a bit of a boost, here’s a brief 3-minute workout I did in a private group that I facilitate. This is designed for beginning and intermediate level. The idea is to move your body, get the blood circulating freer and the creative juices flowing better. Those of you that work out regularly, modify as you feel fit to do so.

The focus: Building a Stronger Core (Planks, Push ups, Sit ups).

A strong physical core goes hand-in-hand with a strong spiritual core. Starting and figuring out how to sustain these in our own situations and schedule may be rough & rocky at first. I wholehearted believe it’s a practice well worth the effort.

Below is a graphic of the entire workout. You can download it to your phone and whip it out anytime you have a 5-minute break during your day.

Suggestions to maximize this:

  1. Think, “It’s just 3 minutes. I will feel energized afterwards.”
  2. Hook it to a habit you already have, ie. after brushing your teeth or going to the bathroom or _____.
  3. Invite others to do it with you, esp. those you think could use a nudge to “move their body” for better health.

Fresh Start Workout

You’re welcome to join our FB group, offering support for moms handling mood swings from preteens (and teens). There’s motivation for self-care, space for love, acceptance and just plain goodness. Just click the image or link below to join us!

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Easy Mood Boosting Foods

Good HealthDo you talk much about health with your friends or family?

Health was a topic I avoided thinking about, let alone discuss, when I was in my 20s and 30s. It just wasn’t that interesting to me back then. My mother used to tell me, “Your health is important. If you don’t have it, you can’t do other things.”

A lot has changed in the last 10 years when it comes to health trends. A lot more will change in the coming years. Here is what I’ve come to believe…

Good health is a cool thing. A gift to ENJOY. A goal to REACH FOR. A game to WIN. Click To Tweet

If you follow some of the latest trends in the wellness industry, you might have heard that food can improve mood. Many research studies show the mood boosting effects of eating in such a way that sustains proper body chemistry. Along the same lines, the right kind of food can also benefit us medicinally.

When it comes to eating, I do it mainly to get energy and stay healthy. In the past, it was for weight loss or emotional comfort. A friend of mine will eat only when necessary or hungry. Still others enjoy exploring new flavors at different restaurants while hanging out with friends.

Whether it’s comfort eating, gaining/ losing weight, building muscle or any of the other reasons mentioned above, knowing our own goal(s) for why we eat can help us sustain healthy eating habits with more ease. To start this off, it can be helpful to write at the top of a blank page in your journal, “What’s my main goal(s) for eating?” Or record that in a separate notebook, along with your food choices. Below you’ll find 3 foods that are known to improve mood.

3 Mood-Boosting Foods blog

You can easily grab any of the 3 foods above for a snack or add them to a meal. Feel free, get creative with these. Do it with your kid. It’ll be fun to see the kinds of snacks or meals we can make out of just these 3 Mood Boosting Foods. If you’re in our private Facebook group, I’d love for you to post a photo of your creation in there!

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What Essential Oils Can Do To Bacteria

You’ve likely heard about essential oils. Did you know many of them can have a potent impact on bacteria?

The following video shows a doctor discussing some of the science behind what essential oils can do to bacteria…


I offer customized 30 minute consultations for clients looking to achieve beautiful health with essential oils. We meet by phone or video to go over your concerns or health goals, a little about the company, and look at recommended products. There’s no obligation to buy, but if you see something you like, I can help you order it at my wholesale price.

To schedule your own, click here

Helping Those Who Cannot Help Themselves

Mother and daughter

I love hearing stories about others helping those who cannot help themselves.

Maia Ginnelly’s son, Michael, lives with a rare genetic disorder called Pitt Hopkins syndrome. It creates many difficulties in his day to day life. No known cure has been discovered to help his condition. While they can only hope for a cure, Maia decided soon after the diagnosis that she would learn more about the disorder and started volunteering with a foundation that dedicates its time and energy to finding more treatments and eventually a cure for Pitt Hopkins syndrome.

Maia gives her time, energy, and talents to help raise money and awareness for this foundation in hopes of helping her son live a more comfortable life and helping future generations have healthier, higher functioning lives. You can read her story here:

How To Combat Springtime Seasonal Discomfort

Flowers and Oils

We’re well into spring time over here, yet occasionally, I still sneeze and get watery eyes after being outside with the beautiful flowers and grass. Those seasonal reactions can create some struggles, but there’s something that helps keep me refreshed in the spring air!

I have quite a few dōTERRA products I would consider to be essential in my collection but one I have been using a lot lately is the TriEase® Softgels Seasonal Blend. TriEase is helpful to take before heading to the garden, going on a family hike, or even just to the park while the trees are budding and the bees are buzzing. This blend has three of the most potent essential oils for a healthy respiratory function and protection against all the seasonal threats. Learn more about these wonderful softgels and check out dōTERRA’s Product Spotlight: TriEase® Softgels Seasonal Blend.

Meal Move To Improve The Mood Part 2

Continuing the theme from last week’s Part 1 post, today is all about movement in meals.

Remember? Meal Move is exercise and food to improve the mood.

I used to think food was something you just had to eat to survive. So if you’re not that into food, I get it. I really do.

Have you ever lost the motivation to cook or eat good stuff? It’s taken many, many years for me to go from “not liking to cook” to now saying I love food. A lot of it has to do with the ways different food puts me in touch with how I feel. I want to share a few things I’ve learned so you can hopefully gain or regain the desire to enjoy food. Here they are…

3 things you can do to “fall in love with food” again:

  1. Find the connection between the food and what you’re interested in
  2. Learn how the food helps improve your health and mood
  3. Involve someone you care about and get creative
Three Things you can do to “Fall in Love with Food” Again Click To Tweet

For instance, I like making food look good. When I have the time, inclination and inspiration to get creative, I’ll arrange a dish with different colors or see if there’s a personality to the food I can bring out.

Did you know you can improve your mood with food? It’s fascinating how eating something like red bell pepper can help when you’re feeling down, not to mention it’s rich in antioxidants. How about the cardamom spice or essential oil? It can help with letting go of angry feelings. Put some in hot tea and you can give yourself a breather from an upsetting situation.

My daughter also “gets into it” with me. I like taking pictures of the finished dish. She takes photos of them too. We get to play with different angles. Then she shares them with me. We have fun.

Yay! Something I used to not like doing (cooking) has become something I enjoy doing with my daughter.

What’s one thing you can do this week to “fall in love with food” and make a Meal Move your taste buds?

For other ideas on “falling in love” with life, click on any of the 7 links over at The Bottom Bar created for the Lighter Every Day Journal

When You Free Write

Have you ever “free written”? It’s very therapeutic.

Free Writing lets you freely express what you’re thinking and how you’re feeling.

See The Bottom Bar created for the Lighter Every Day Journal

Using this tool, I’ve saved myself extra trips to a therapist. This isn’t to say it’s a replacement to seeing a professional, nor is it the solution for every problem in your life. By all means, some issues are too complicated to untangle alone in front of a piece of paper or computer screen.

But free writing is a great starting point for figuring out what’s going on inside of you. It can be a helpful supplement to other forms of therapy. It’s also a superb way to ensure that changes stick after therapy sessions end.

In this post I’m going to simplify free writing so you can whip out this tool anytime you feel you need to talk to somebody and nobody’s available.

Should you choose to take up this very cool way to “get things off your chest”, here’s what you can expect:

  • A short & simplified definition of free writing
  • A break down of what you can do to free write
  • A prompt for what you can free write about

What is free writing?

Free writing is a way to write whatever. That means, write whatever comes to mind. Grammar, spelling or sentence structure can pretty much fly out the window. You want to express your thoughts and reactions to situations that happen in your life in a continuous flow. In psychological and entrepreneurial circles, you’ll hear free writing referred to as stream of consciousness writing or brain dumping. The idea is to keep the pen writing or the fingertips typing, even if you don’t know what to say.

This starts to unlock the real thought behind your thoughts and feelings. What this does for you is it diminishes any blockage inside that causes you to feel disconnected in life. Often, these “blocks” are so deeply embedded inside your mind that it will not be obvious what you’re going to find. But it will increase the feeling of connection within you, leading to more joy and happiness.

Free writing increases the feeling of connection within you. Click To Tweet

What you can do to free write:

  1. Get out a piece of paper or pull up a new Word or Pages document on your computer.
  2. Pick a topic to write on: an enjoyable event or something someone said (or did) that bothered you.
  3. Set your timer for 5-10 minutes. Write freely what you think (or how you feel) about the topic you picked in #2. Let the words flow from your pen or fingertips. Keep going.

Here’s a prompt for you:

Write at the top of the page, “What am I good at? What do I need work on?”

When you’re finished writing, read through what you wrote. What stands out to you? How do you feel reading certain words or sentences back to yourself?

Touch Points To See How You Are Doing

Touch Points is a time to check in with yourself. See how you’re really doing.

See The Bottom Bar created for the Lighter Every Day Journal

Have you ever had somebody ask you, “What’s wrong?” and you couldn’t answer them? Maybe you felt like something was bothering you, but you didn’t quite know what it was yourself.

If so, you’re not the only one who has felt this way.

Many people can’t put a finger on exactly what it is that might be eating away at them. That’s because a lot of this stuff has happened over long periods of time – maybe decades – and continues to happen below the surface of what many people are aware of.

This “stuff” can be important feelings that have been bottled up, locked away, stuffed down. But bottled-up emotions don’t just disintegrate and disappear over time. They come back in different forms. And they get triggered by different situations and people.

Bottled-up emotions don’t just disintegrate and disappear over time. They come back. Click To Tweet

In this post, I’m going to share a tool that will help you gain emotional awareness. This will empower you to identify and eliminate factors in your life that create the emotional baggage that could be eating away at you on the inside. You’ll want to be aware of them, because what eats away on the inside can show up in the body in the form of health issues.

A Touch Point gives you a solid way to check in with yourself and see how you’re really doing.

It’s a tool from a section of my book, the Lighter Every Day Journal.

The goal of Touch Points is to guide you to see how things are going in your life under the surface. When you fill out the Touch Points for Emotional Awareness section, you are doing a diagnostic check-in with yourself.

Hard questions (that we likely avoid) get asked. Questions like, “What thoughts may be living in my mind that’s sapping away my enthusiasm?” You would identify these as Energy-Draining Thoughts.

Identifying an energy-draining thought accurately may not be easy right from the get-go. This is why we want to look at two other factors to give us more clues. One comes from the Food Cravings you’ve had throughout a given week. The other is about where you’ve felt Body Pains or aches.

We then work on eliminating the factors that are creating emotional baggage that you don’t need in your life.

Access your inner motivation to make the healthy changes you’ve been wanting with more ease and fun. Click To Tweet

Questions like, “What new thoughts can I place in there that’s true?” get asked. These are Renewing Thoughts, and they counteract the energy-draining thoughts. Chances are, when you’re feeling drained, yes it may have been you had a busy day… but what’s underneath the busy day? It’s thoughts that are not necessarily true. They’ve just had a lot of time to marinate in the mind… making them seem believable.

Finding the right Renewing Thoughts also takes practice. And so we supplement with Nourishing Foods you can eat to replenish your energy and Body Workouts to release tension or tightness from your body.

Do you have the book Lighter Every Day? Then use the Touch Points for Emotional Awareness section on a weekly basis. You’ll gain greater emotional awareness and feel lighter.

To get Lighter Every Day, go here.

Affirming Words Are Honey To The Soul

Word Affirm is a way to send positivity out.

See The Bottom Bar created for the Lighter Every Day Journal

Words can hurt or heal. There’s a children’s rhyme that says, “Sticks and stones may break my bones, but words will never hurt me.”

It tries to convince a verbally bullied child to ignore the insult, avoid getting back at the name-caller, and remain calm and easygoing.

I write better when I am calm and easygoing. This state allows me to be transparent. People that have read my thoughts in the past have said things like:

“Thanks for baring your soul.”

“You’re honest. That’s nice.”

But it’s been a while since I’ve allowed that kind of honesty to surface again. Some people loved it. Others, not so much.

The ones that didn’t like what I shared, well, let’s just say I’d let what they said shut me down. I had worried what they thought of me.

It’s been years. My own kids are teaching me the beauty and importance of connection. You cannot thrive in life until you can be honest with yourself.

To gather courage to speak again, I’ve waded through a sort of emotional ocean while figuring out things like how to be have tougher skin while maintaining a tender heart. It’s been tricky.

But I believe I have enough to write again. That’s what this is. Letting my voice be heard. I hope it inspires you to let your voice be heard too. Sometimes just sharing your thoughts and feelings can lift up another person.

Words can break a bone… or save a life.

Sending positivity out is like giving honey to the kid in you. Click To Tweet

Often, what we want to hear from those we care about are the kinds of things we can say to encourage someone else. It doesn’t have to be your own words; it can be someone else’s words. Share something. You never know whose life you can touch, and possibly save, by a few kind words.

“The right word at the right time is like a custom-made piece of jewelry.” ~Proverbs 25:11

What words are you wanting to hear from a friend or loved one? What can you say to encourage or compliment someone today?

Give A Time Gift To Someone You Love

A Time Gift is time spent with someone special to you.

See The Bottom Bar created for the Lighter Every Day Journal

Have you heard the saying, “The greatest gift you can give someone is your time. Because when you give your time, you are giving a portion of your life that you will never get back.”

I don’t know who originally said it. I heard it from a friend, and it has stayed with me ever since.

Life gets busy. There are errands to run, meals to fix, kids to shuttle off. And if you run a business, clients to serve. Sitting down for a break can be a challenge.

But it can lead to refreshment in unexpected ways.

A Time Gift is time spent with someone special to you. Click To Tweet

The other day, right before saying goodnight to my kids at their bedtime, I sat down in the middle of their bedroom. I’d had a busy day and my mind was racing with thoughts of What else do I need to get done for the day?

My son asked me, “Do you want to see the ship I made?”

I almost didn’t hear the question.

“See? Mommy?” His voice broke through my preoccupied mind.

Slowly I turned my head and looked at the ship he had built out of Legos. He pointed to a secret compartment he had created. It was amazing.

At that moment I realized, I could either be a shell of a mom sitting in the same room with my son or I can think about looming tasks later. My son wanted to show me something cool. I had a rare chance to connect with him on his turf.

I decided to spend time with my son. And I will never forget the way his eyes lit up as he showed me his spaceship.

“One of life’s most simple pleasures is spending time with those we love.” ~Ash Sweeney Click To Tweet

What about you… what Time Gift can you give? Consider doing a fun activity or having lunch with a friend or child. Who will be delighted to spend time with you this week or next? Give them a call. Maybe you remember they’ve been eyeing that pretty sweater at the mall… wrap it up in a box and surprise them.