From Powerless To Powerful

 

It’s been 1 week since my surgery, and 1 week since I shared openly in the social world why I chose to remove my breast implants.

The outpouring of love and support and resonance with other women in my community has been mind blowing. Sometimes when we are in our own world, we wonder if what we are thinking will really resonate with anyone else. And I was truly inspired by the comments and sharing on my own facebook page, letting me know that what I was sharing and talking about was IMPORTANT! With a capital I! I knew it was important for me, but to know it was also helping other women in finding their own voice in my sharing was a bonus in my passion to be able to serve others.

 

I want to share a bit more about what mindsets got me here, and how this journey has and is continuing to shape me in stepping more fully into myself, my purpose and my passion. Finding my place in this diet centered world in which we live, filled with images and belief systems that shape the filters in which we see ourselves as women.

 

As I have been healing this week, I have been learning more about goals and how they translate directly with our belief systems. In uncovering my own reasons for buying into the lie that I needed breast implants in the first place, I discovered that we actually have 2 different types of goals. Outer Goals and Core goals.

 

Outer goals are those things we want because we think they will make us appear happy or successful, to others. It is based on other people’s perceptions, but it never fulfills what we actually want.

This is the mindset that prompted me to get breast implants. I thought If I fit into the world’s view of beauty (bigger boobs = an attractive woman), then I would feel happy, valued, successful and love me. Outer goals look like this. More money, a better car, losing weight, getting into a certain size of dress or jeans, your dream home, better boobs. Yep, that was me. I had the outer goal that I thought would get me what I desired. But here’s the thing with outer goals; the finish line keeps moving. So I got the breast implants and found I wasn’t fulfilled, so the next thing I wanted was a tummy tuck, or to lose weight and fit back into my size 4 jeans. There is the feeling of what’s next? I’ve got the great boobs, but there is no true sense of meaning or fulfillment. BINGO! When our self worth is tied to these outer goals, it depletes our own identity that we have about ourselves. WHOA right? It all started making sense to me as to the why I wanted breast implants in the first place. I thought the outer goals would somehow make me feel more fulfilled. That’s the illusion that the diet industry is selling us. Lose weight and you will feel, be amazing. Achieve the life of your dreams, once you are a size 4. Fill in the blank here on whatever you see as your outer goal. It reminds me of the saying “money can’t buy happiness.” And it’s true because money, beauty, status, are all outer goals that have nothing to do with our inner fulfillment.

 

Core goals fulfill you. They are a state of mind vs something tangible to achieve.

They are deeply satisfying and create our identity. THIS is where the shift comes from to experience true transformation in our minds that lead us to the happy lives we want to be living. This is the mindset that shifted for me in learning how to really love myself and who I am. I created core goals that fulfilled me, rather than relying on outer goals that left me chasing the moving finish line.

 

The old Chris with outer goals wanted to feel loved, valued and accepting of herself, but thought the outer goals would give that to her. Bigger, better boobs, smaller jean size, a successful business. The NEW 2017 Chris still wants to feel loved, valued and affirmed in her self worth and identity, but realizes that in order to experience this, my core goals are what creates that. This internal state of mind, not the outer body or outer world.

 

My core goals that fulfill me and give me my sense of identity are to serve, inspire, nourish, teach and empower other woman. To share my authentic self in a way that helps them create the shift from the outer goals, to the core goals to feel TRULY transformed in mind, emotions and body. Yes, we have some physical health issues that need to be addressed sometimes. But we approach those health issues and their resolution from identifying a core goal and not focusing on the outer goal. This is the game changer.  I am a healer. I have finally allowed myself to embrace that. To own that. To step fully into that gift of being real and encouraging others in this world. When I step into that core goal and live from this place, I feel valued, self accepting, loved and am able to not only live in integrity with who I want to be, but I also have a new appreciation for and love who I truly am and who God has created me to be.  This is where I live in alignment and resonance with my goals and desires. This is where I step into my purpose and passion to serve my community in a bigger way. A meaningful way that shifted how I relate to myself and the world.

 

I now can actually understand where my lack of love for myself stems from. The anxiety and depression that I have struggled with over the years. The feeling of striving to do more, create more, be more. The reason why I used to live in a state of depletion rather than fullness. I was constantly chasing outer goals, achieving them and then chasing the finish line that had moved. It’s exhausting. It’s unfulfilling. It’s depleting and It is disempowering. It’s not the way to achieve the life your desire or the happiness you want. It’s time to make a shift friends.

 

I have 3 questions for you to get started in making your own shift from outer goals to core goals.

 

1- Are you living your purpose? What have you been drawn to? What are you here on this planet to do? What do you see as your gifts?

 

2- Where in your life are you not in alignment? Is there any part of you feels like you are out of alignment with your own authenticity?

 

3-  Where can you start today to make a shift? Start right where you are. It doesn’t need to be big. It can be even a small awareness of needing to uncover your core goals. Or to take the time to answer these questions to get some clarity.

 

Take some time to ponder these questions. Write them down. Get radically honest with yourself. You can do this! It’s liberating and empowering.

 

This is the shift that encouraged me to not only have the breast implants removed, but to also not get them replaced and start living from fullness rather than depletion and to love myself more each and every day.  It has allowed me to be able to be vulnerable and share my story. And I hope it may also give you voice to what is going on with you too. As women we are warriors, we are survivors, we are creators, we are powerful, we are a tribe, and we need to OWN that sister! We have a choice in which filter we choose to view the world and which goals we choose to live from.

 

If this speaks to you and you want help uncovering some of what your core goals are and you want to make that shift from outer goals to fulfilling core goals, I can help.

We can set up a free empowerment session. This is how I get to share my purpose and passion. It’s free and It allows you to uncover what is stopping you from living the life you desire. Together we will lean into those core goals and recognize those outer goals that keep you striving instead of really loving all of who you are. It’s powerful work and it’s what creates a True Transformation in our lives. Stop chasing the finish line my friend. It’s going to move anyway.

Schedule your FREE empowerment Session 

 

Feel free to reach out to me at info@shine-wellness.com to share what is going on in your world. How are you making the shift? What are some of your core goals? What have you recognized as your outer goals that keep you striving. I want to know and I want to celebrate you! I read every email that lands in my inbox and I will do my best to reply to each and every one.

 

Wishing you FREEDOM and joy and living from fullness!

Warmly,

Chris

 

Are you sick of just wishing for a healthy empowered life?

Hey Friends, Let’s be honest.

Most of us know what to do, we just don’t always do it.

Can you relate?

Do you ever find yourself saying that you’re going to:

  • “Get back on track and eat better.”
  • Start making more home cooked meals for the family.”
  • “Eat less processed foods or eat more veggies.”
  • Or maybe it sounds like, “I’m going to exercise 3-5 times a week and start losing weight. This time I’ll really be good and stick with it.”
  • Or, “I am going to slow down and and spend more quality time with the kids and my partner, take more time for me too.”

If any of those sound familiar, then keep reading, because you’re in the right place, my friend.

You may have stuck with those healthy habits for a short period of time, but eventually you defaulted back to the old unhealthy habits, didn’t you?

You gained the weight back, you stopped the exercise program, you started grabbing meals out again because “life is just too busy.”

You’ve gone back to your old way of thinking and making choices that are not in alignment with who you want to be and how you want to live life.

And what’s worse, you feel like a failure. Like you just can’t stick with things to make a change.

But what would it feel like if things could be different this time around?

What if you could finally break the vicious cycle of implementing healthy habits in excitement, only to backslide into unhealthy ones the second your stress levels start to rise?

What if you could find that missing key to unlock your healthiest life ever?

Well, today I’m here to tell you that there is a better way.

For the past 6 months I have been creating a small group program to give you curated wellness information AND Transformational Coaching to help you turn your health goals into habits that last.

Because lasting habit change is the KEY to health and wellness. If you don’t create healthy habits within the context of your busy life, they don’t stick.

And I totally get how busy you are (trust me, I’ve got kids, a husband, and a job to juggle, too!) But the exciting thing is, this transformation doesn’t have to be hard. It can be easy, fun and fit seamlessly into your life

You won’t have to choose between your health program or going out with your friends, or going to a family gathering, or feel like you are pushing a boulder up a hill. That’s not fun or sustainable. And I am committed to making this fun and successful.

So here is what I have created for you. A new program called “NOURISH your Life.”

And it is about so much more than just food.

Starting September 19, Join me for a 10 week transformational coaching program in a small group that will help you create the life you want and deserve.

This is what you get in 10 in weekly meetings:

Participate in person or online from our conferencing platform

~ Laser focus to uncover what is stopping you, slowing you down or keeping you from feeling healthy and empowered.

~ We will develop a powerful vision to double your energy, find your happy weight and LOVE the skin you are in.

~ You will discover which foods and lifestyle habits are sapping your energy and fabulousness and what to do about it.

~ You will get a crystal clear Step-By-Step plan in how to create the habit change you seek so that you can live the life you love and feel great about it.

~ You will learn stress management techniques and create new ways of being so that you can go from “living in the crazy” to “living in the flow.”

~ Weekly action steps in small manageable bites will be your game changer

I only have space for 6 more people wanting to make some big changes, so if this speaks to you, ACT NOW. The introductory price for this 10 week program is $397. This is lowest price you will find as it is my pilot program. The price will increase when it is launched in January 2018.

REGISTER TODAY for NOURISH YOUR LIFE

Who this is for:

This is for you if what you have been doing is no longer working, and you’re looking for something greater to get you where you want to go.

How will you be nourished?

As your health coach, cheerleader and master of transformational habit change, I provide the right system, the right support and the right accountability to help you transform your health and your body- for good!

This is your chance to create new healthy habits that stick, all within the context of your life. In small manageable steps that create BIG changes.

You see, small things done with consistency, accountability and support create long lasting habit change. LONG LASTING HABIT CHANGE.

We will meet for 1 hour each week in this 10 week in person and online program. If you are local, feel free to join in at my studio location. Or you can join in the program via our online conference platform.

What’s included?

Guidance in eating nutrient dense whole foods, without being obsessive about it, that support your unique body. No guilt, shame or judgment here.

VIP access to my most helpful recipes, hand outs, and resources.

Downloadable weekly action plans, support and accountability in a small group setting.

Weekly motivational emails to keep you on track

Setting goals in achievable bites and having fun doing it.

Compassionate guidance in helping you manage stress from a place of self-love, trading in judgement for curiosity.

Guidance in setting up your personal goals and uncovering your motivating factors that propel you forward

A private Facebook group to connect with your Tribe

A free 87 page recipe ebook

A personalized nutritional questionnaire to assess your health from the beginning and at the end of the program ( Value $100)

Lifetime access to all your materials

Some of the helpful handouts included are:

Healthy foods cheat sheet

Magic snacks

Movement menu

What to eat when you are traveling

How to sleep

The effects of stress

What does a healthy plate look like

And more….

Together we will:

Double your energy, increase metabolism, decrease stress and redefine your relationship with your body so you can finally love the skin you are in.

Gain confidence with nutrition and lifestyle choices to create healthy habits that last, without diet dogma, obsessing with what’s on your plate or exercise programs.

Kick self doubt to the curb and exceed your health and wellness goals.

Create sacred self care so you can give from a place of fullness rather than depletion.

Only $397 for this 10 week program

SPACE IS LIMITED so join me today!

REGISTER TODAY AND GET THE LOWEST PRICE

Have Questions? I am here for you! Feel free to shoot me an email at info@shine-wellness.com and we will set up a time to chat!

In Health and Wellness,

Chris

How the Body Responds to Stress

Relax
Stress isn’t just a feeling. It’s an actual release of hormones that your body produces when it’s met with a challenge. The number one stress hormone is cortisol.
Think of the hormone cortisol like a chemical messenger. When you’re in a stressful situation, cortisol tells your immune system to gear up for a challenge. Your immune system responds by producing inflammation, and then cortisol signals your immune system to calm down when the danger has passed.

Read More

Top 10 Good Mood Foods

FIGHT THE BLUES WITH NUTRITION:

TOP 10 GOOD MOOD FOODS + RECIPE

We can experience depression or even just the blues for many different reasons.
It can be the result of a life circumstance, such as the loss of a loved one, or it can have biological roots, such as in a hormonal imbalance. Some people even experience it seasonally, as in Seasonal Affective Disorder (or SAD).
Whatever its origin, depression can be very debilitating and difficult to manage.
 
Read More

What is a Cleanse/ DETOX and why do I need to do one?

Why do a cleanse or detox?

An annual spring cleanse has long been regarded as a necessity for the maintenance of abundant good health. It was a priority even when all of the food we consumed was what we now call “organic.” Even in those environmentally pristine times, our ancestors recognized that our own digestive processes inevitably leave a toxic residue that in particular was known to accumulate in the course of the long winter. 

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What is a Health Coach?

What is a Health coach and why do I need one anyway? Have you ever asked yourself this question? 

Have you ever tried to make a change and then fell back into old habits? Whether it’s trying to eat healthier, lose weight, clear clutter and get organized or create a new exercise plan; without sustainable habit changes and support we inevitably revert to the behaviors that didn’t serve us. It’s not about “willpower.” You are not weak. You just have not yet learned how to set up the circumstances for inevitable success in an easy way that fits into the context of your life so that you don’t feel like you are pushing a boulder uphill.

The simple act of changing one little thing with intention, is more powerful and sustainable than trying extreme diets, hard core exercise programs or obsessing about everything you put on your plate. The “GO BIG or GO HOME” philosophy is an attitude to fail. You see, big doors swing on small hinges. By consistently implementing small changes that align with what you want to achieve  you can bypass your brain’s fight-or-flight wiring system to such a degree as to create a sea of change and a ripple effect of global proportions! Real, sustainable changes that last, not loosing those 20 pounds by starving and depriving yourself only to slip back into the old habits and gain back the 20 pounds and then some. 98% of diets fail! That’s HUGE. So let’s look at what the 2% does to create changes that last.

Read More

Simple Detox Drink

Hey friends,

So there are  a lot of people that swear by Apple Cider Vinegar as an elixir of health. Some take shots of it daily and you may have even heard about the health benefits from your Grandma or Grandpa. But what are the benefits and why is it healthy to drink? And do I really have to take it as a shot? I’ve got some great news for you. No shots required. Instead I have a tasty drink that not only includes ACV but it is also beneficial in supporting the liver’s detoxification pathways. Win- Win!

Here is an easy how to video from Dr. Axe:

Ok- let’s get to the benefits of this quick and easy detox drink.

Apple Cider Vinegar: Make sure its RAW with the mother culture included. The mother culture contains enzymes and good bacteria to help improve your digestion and even eat up the starches that you may have consumed too much of.

Cinnamon: One of the best antioxidants on the planet. It’s the number one herb/spice for balancing blood sugar. And it tastes great.

Lemon juice:  High in vitamin C and another food that helps balance blood sugar.  It also has an alkaline effect on your body helping to regulate PH.

Cayenne pepper: Helps to increase metabolism and has been shown to help drop blood pressure.

Ginger: A powerful anti-inflammatory herb and antioxidant.

Honey: A food that is near and dear to my heart. Make sure to use RAW honey as it contains all the natural healing benefits of bee pollen and propolis, which are both two very positive health additions. Raw honey helps boost the immune system and is a power source of antioxidants. Honey is one of nature’s purest foods and is far more than just a natural sweetener. It’s a “functional food,” which means it’s a natural food with health benefits. Raw honey nutrition is impressive. Raw honey contains 22 amino acids, 27 minerals and 5,000 enzymes. Minerals include iron, zinc, potassium, calcium, phosphorous, magnesium and selenium. Vitamins found in honey include vitamin B6, thiamin, riboflavin, pantothenic acid and niacin. (Dr. AXCE )

Read More

My TOP 3 Essential oils

 

Essential Oils- What are they and how to use them?

When you walk in Shine Wellness Massage Therapy you immediately smell a relaxing fragrance that many of our clients comment about. What I hear is, “It always smells so good in here!” Or, “As soon as I come in, I feel relaxed and at ease.” So what is that fragrance and why does it make you feel relaxed, happy, at ease and peaceful? At the studio we use therapeutic grade essential oils in our diffuser and in our massage therapy treatments. You may have noticed the diffuser on our table and the beautiful jar full of empty essential oils for decoration. All of those empty bottles have been used in massage sessions and to diffuse into the air at the studio. When you walk in, you breathe in these essential oils and it goes to our emotional center ( the limbic system in the brain ) to give us a feeling of calm and relaxation- or uplifting and energizing depending on what oil is being diffused.

Read More

Benefits of Raw Milk Yogurt and how to make it at home

IMG_3944Raw milk is truly one of the most nutrient-dense foods in the world and has a nutritional profile unlike any other food. It is even called a traditional super-food. When you combine this super food with live probiotics ( like yogurt cultures and kefir )- you get a nutritional powerhouse that not only feeds your brain and body, but it also feeds your gut with beneficial organisms that keeps pathogens at bay and heals the digestive system.  If you are unsure about whether raw milk is safe, check out this article by Dr. Axe on  5 reasons raw milk benefits are out of this world!

 

The best way to include probiotics in your diet is in their most natural state, which includes raw milk products such as cheese, kefir and yogurt.  Yogurt and Kefir are my top choices in adding a healthy daily dose of these good guys. And both are super easy to make at home. I’ll show you how below.

IMG_3947In North Carolina, we don’t have access to raw milk. However, South Carolina is just a few miles away and it is for sale there. I buy mine from Milky Way Farm every other week. I grab my cooler and get fresh nutrient dense whole milk and cream to make my yogurt, kefir and butter. But what if you don’t want to drive to SC? There are other choices of milk that you CAN use. It won’t have the same nutritional profile that raw milk does- BUT it can come close. The next best option is buying a milk that is pasteurized but NOT ultra- pasteurized. The ultra pasteurization kills ALL the beneficial enzymes and yogurt and kefir will not culture well with this type of milk. When I run out of my raw milk and the pic up day has not come around yet, I buy Homeland dairy from The Bradford Store right down the road in Huntersville.

Homemade Yogurt

Your first step is to grab your supplies. You will need:

1/2 gallon Raw whole milk

2 quart size mason jars– make sure they are clean and sterile (you can run them through your dishwasher or place upside down in boiling water for 2 minutes)

1/4 cup plain yogurt or 1/4 cup from your last batch of homemade yogurt (you can buy a small 8 oz container of organic plain yogurt at the store for this)

A candy thermometer – (See the picture below)

A spoon or rubber spatula

Step one: Heat your milk to 110 degrees 

yogurt 1

Once your milk is heated- Let it cool to 86 degrees

Step 2: Pour milk into your Mason jars

Step 3: Add 1/4 cup of your plain yogurt to each jar and stir

yogurt 2

Step 4: Let time do the work- Put a cap on each jar and place in your oven with the oven light on. Let it sit overnight or 12-24 hours.

I use a Yogotherm. It keeps the milk at a more consistent temperature to allow the milk to culture. But it’s not mandatory.

yogurt 3

And that’s it! Seriously simple right?! In the morning you have fresh homemade yogurt that is a fraction of the cost that you have to pay at the store.

I serve my yogurt with fresh berries and some local raw honey. Or you can use it in smoothies, as a dip or to make yogurt cheese.

Want to learn more about how to make traditional foods at home? Join me in the upcoming workshop. I’ll teach your how to make homemade sourdough bread, butter, fermented veggies and how to soak/ sprout your grains and turn them into your own nutrient dense flour. To learn more – Click here.

Enjoy!

In Peace and Wellness, 

Chris

What is bone broth and how do I make it?

BEAUTIFUL Bone Broth… It’s something that you may have heard mentioned recently in the health news or from friends who are making it and drinking it. It is known for it’s benefits in healing the gut and helping your whole body thrive by providing over 19 easy-to-absorb, essential and non-essential amino acids (the building blocks of proteins), collagen/gelatin, which help form connective tissue  and nutrients that support digestive functions, immunity and brain health
Did you read that? Bone broth supports every part of your body, from your belly to your brain, from your muscles to your ligaments. It’s some serious stuff.

Nutrition researchers Sally Fallon of the Weston A. Price Foundation explain that bone broths contain minerals in forms that your body can easily absorb: calcium, magnesium, phosphorus, silicon, sulphur and others. They contain chondroitin sulfate and glucosamine, the compounds sold as pricey supplements to reduce inflammation, arthritis and joint pain.

So instead of spending money on pricey supplements, all you need to do is cook up a batch of bone broth. Our grandmothers knew the wisdom and value in bone broths. They made a batch at the first sign of a cold or sickness. It’s traditional wisdom that has been lost to the commercialization of our food. Today big companies want us to buy their product. They have convinced people that they can’t make it on their own. The message is that it’s too hard, takes too long and won’t be as good as what you can buy in the store. Well, let me tell you- that is ALL A LIE! Bone broth is one of easiest, inexpensive and quickest healing food that you can make. You can make up a batch in your crock pot and then freeze it for later use or keep it in the fridge to use in making a multitude of healthy foods.

How do I use bone broth?

I use bone broth several ways to support my family with optimal health. The simplest way I use it is to just drink it. A cup a day supports the gut and digestive system with healing gelatin that helps to heal inflammation of the digestive tract and leak gut. It’s also super easy to digest and full of nutrients that you body can absorb easily. Drinking bone broth is one of the best ways to help heal your gut lining.

I also cook my vegetables in bone broth. I slice up my veggies and add a bit of bone broth to the pan. This adds healthy vitamins and minerals to my veggie dishes and gets some extra oomph into my family.

Cooking rice, quinoa and or grains is another way to use bone broth. After soaking my rice or quinoa overnight, I replace the liquid that I would have normally used with bone broth. It makes the rice and quinoa taste full of flavor and adds healthy fats, minerals and electrolytes to help keep my family healthy and feeling satiated.

Healthy fat is crucial to a healthy body and brain. And, fat is what keeps you feeling full and satiated so that you are NOT hungry again soon after you eat. It’s long burning fuel to keep you going without the crash that comes with processed over-sugared foods on the market.

So how easy is it to make? Check out my video below. It’s less than 2 minutes to watch. Soon you will be making bone broth in your own kitchen too.

Bone Broth Video

If you have any questions, feel free to shoot me a message. I’ll be happy to help.

Want to learn more about making traditional healing foods?

I have a class coming up August 6, 2016. I hope you will join me!

Traditional foods. Whole foods. Nutrient dense. Healing.

Saturday August 6, 2016 10am-2p

$125.00

We will cover the basics of making sourdough bread and homemade butter, Lacto-fermented vegetables and kraut, and soaking and sprouting grains and making your own sprouted flour. Snacks and supplies will be provided to bring home a quart of your homemade kraut, homemade butter, sourdough starter and dough for a loaf to cook at home, along with recipes for breads, rolls, pancakes, tortillas, resources and instructions to recreate these foods at home. This is a hands on process with individual instruction and ample time for questions along the way. This class comes with FREE ebooks to guide you at home. Sourdough Breads, Lacto-Fermenting Veggies and Fruits, and Kombucha.

This class is designed for a maximum enrollment of six, and promises to fill quickly, so make sure you reserve your spot soon and mark your calendar!

Register Here

Be well friends and Shine Brightly,

Chris

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