Time Bending + Energy Freedom Challenge

Hey Beauty,

Are you done feeling like you don’t have enough time in a day?

Are you ready to start feeling like you are being productive and intentional with your time?

The women I work with often feel like they have to push harder, stretch themselves more, give more, and DO MORE in order to achieve abundance.

They give and they give and they give and they give, yet they feel like they’re running in circles. They work and they try so hard, but they still feel overwhelmed, full of doubt and they aren’t quite experiencing the freedom or abundance they deeply desire.

If this sounds familiar, I have the solution for you:

The 5 Day Time Bending Challenge: Create more freedom even with a packed schedule.

Naturally connect to your work, your life, your relationships and yourself – and invite more abundance, freedom and flow into your life without burning out.

 

FEELING FREE AND IN CONTROL OF YOUR TIME IS EASIER THAN YOU MIGHT THINK.

 

During this challenge you will learn:

* How to retrain your brain to focus on what you do want, saving you time, energy and money.

* How to organize your thoughts when overwhelm takes over and say YES to you.

* How to regain energy by identifying your ‘energy leaks’ and learning how to patch them.

* The specific actions needed to feel more in alignment and create more freedom (even with a packed schedule)

 

In my experience, this simple 5 step practice has helped me and countless of my clients to create a more abundant life — and also feel more energized, more relaxed, more secure, and more aware of our deeper desires and purpose.

On an ongoing basis, this practice helps me to keep reconnecting with my body and thoughts: to become present.

It has also helped me find my flow: still getting work done, and taking care of myself.

It has also helped me cultivate abundance in all forms: business, finances, relationships, creativity, love.

I feel secure, knowing that there’s more than enough for me and that I can create the changes I desire by claiming my authentic power.

I teach you to reclaim your time, energy and personal power, bring your intentions into reality, and be the author of change in your own life’s story.

This practice will help you to give back from a full cup, to serve with joy, generosity and healthy boundaries rather than from a place of guilt, lack and fatigue. 

And most importantly, this practice will help you cultivate a fuller, richer connection and appreciation for your gifts and for who you really are. Allowing you to SHINE your light in the the world. 

It will help you to experience and live in accordance with your desires, and to live with deeper purpose and create a sense of freedom, flow, ease, and joy!

Join me on this journey as I teach you my 5 step process, so you can accomplish more each day and not feel so overwhelmed or exhausted and actually FEEL more abundant in all areas of your life and business.

It’s FREE and It’s happening LIVE Starting Monday May 27th.

Click the link below to join, and you can download the FREE Time Bending Playbook to go along with your challenge.

Join in the Time Bending Challenge 

From Frazzled to Freedom

Hey Beauty,

Chris here to let you know that even though you might be stressed to the max right now, there are still small, practical steps you can take to cope with that stress and stay healthy.

But first, why am I talking about stress?

Like it’s not enough to live with stress, now I’ve got to be talking about it too?!

Agh…. not fun…!!!

But the truth is that it sure is important to acknowledge stress so you can reduce it or cope with it a little better.

Think of it like aiming for a 1% improvement….you may not be able to change the stressors in your life, but if you can manage the impact on your body 1% better, then you’ll stay healthier and more able to handle the stress.

Worthwhile, yes?

Truth: what are some of the effects of stress on your body?

I used to pretend that stress is no big deal, so if you’re like me, then the two of us need to have a “Tough Love” moment and get real about how stress IS affecting our bodies….

  • Stress increases cortisol production associated with weight gain (especially in the belly), an inability to lose weight or gain muscle and premature aging
  • Stress decreases nutrient absorption due to decreased enzymatic production from the stomach, pancreas and liver and decreased bile flow from the gall bladder
  • Stress increases nutrient excretion such as urinary loss of calcium, magnesium, potassium, zinc, chromium, selenium and microminerals
  • Stress decreases gut flora populations by destroying healthy intestinal bacteria and can lead to immune problems, skin disorders, nutrient deficiencies, and digestive distress
  • Stress increases salt retention which can lead to high blood pressure
  • Stress decreases the thyroid hormone which can negatively affect your metabolism
  • Stress decreases sex hormones which leads to loss of libido and low energy

But you’re not reading this just to talk about problems, you’re reading to find solutions! So read on…

How can I reduce or cope better with stress?

Remember, since we can’t always control the stress in our lives, the goal is to reduce our experience of stress by even 1%.

Here’s how you can do that, starting NOW:

  • Look at your calendar for the next 7 days. What’s one activity you’ve committed to that you can cancel?
  • Look at your to-do list. What’s one item you can delegate to someone else in the next 24 hours?
  • Consider your schedule today. Where can you fit in 20 minutes for yourself —where you’re not taking care of anyone else or being “productive”—so you can just relax and play and do something mindless?
  • Look at your calendar for tomorrow. Where can you fit in a 10-minute walk or Frisbee toss in your backyard? The fresh air and movement will help you cope waaay better with stress.
  • Before your next meal, try what I call the “5-5-7” breath. Inhale for a count of 5, hold your breath for a count of 5, then exhale for a count of 7. Repeat at least 3 times. This gives your body a chance to relax before your meal, which will increase your digestive capacity and help your body pull more nutrients from the food you’re eating.

What do I do now?

If you feel too stressed to relax, and you KNOW it’s affecting your health, your weight and your energy levels, then click here NOW to join the next From Frazzled to Freedom, Self-Care 401k. Remember, if you don’t change the way you are showing up in the world, nothing will change. and if we don’t get a handle on the stress, all the supplements, foods and water will not change the propensity to heart disease, stroke, diabetes, weight loss resistance, obesity, insulin resistance and more. Not to mention it sucks the joy out of life.

Are you ready to do something different to get different results? The choice is yours!

I’ve helped tons of clients solve this problem, and chances are very good that I can help you, too.

Shine on!

You need to hear this…

Hey beauty!

I have something important to say and I hope you can stop long enough to read it.

True Self Care is not about the warm baths, the chocolate cake or the massages. It’s about creating life that you don’t regularly feel like you need to escape from!

 

Have you ever felt yourself counting down the days until you can finally get away for some alone time or a girls weekend?

Are you living at full speed during the week and waking up Monday morning counting down he days until the weekend arrives again?

If so, that’s not really living my friend. It’s just surviving.

How about we change that, shall we? Because it doesn’t need to be that way and it doesn’t need to be that hard.

I know- I’ve been there! I’m a busy mom with 5 kids, a husband to love and a business to run and it’s hard to show up and be the loving compassionate person you want to be when you are running on fumes.

I’ve changed all that and I’d like to walk with you into a new way of being so you can live with flow, ease and relaxed confidence.

It really makes a difference my friend. Since I have shifted, I wake up excited about the week ahead with energy and joy. I regularly have me time and time to enjoy being with my family. I do what brings me joy everyday and I have tripled my business income.

I made a choice! I decided I wanted to do it differently. Most importantly, I did! And let me tell you friend, the freedom I have today is priceless! And it’s there for you too!

If you are ready to show up with me 100% and learn the how’s of living and leading harmoniously- I have 2 ways to be of service to you.

1- I have ONE opening in April for 1-1 coaching in my Soul Shine Transformation Program. We will work together and dive in deep to create your life and business from flow and ease and ditch the limiting beliefs keeping you stuck. I’ll share my secrets and how to’s and I’ll be with every step of the way for 12 weeks. You will create a new way of being, thinking and living that allows you to feel empowered, confidence, energized and experience more freedom than you have in years.

If this resonates- Apply here and we can jump on the phone to see if we are good fit to work together. I only take women who are committed at a “10” into this work with me.

2- ENROLLMENT is now open for the Art of Living And Leading Harmoniously. We start May This is 8 weeks in a community of 10 women who are committed to ditch the burn out, self doubt and hustle. You will dive in and set up sustainable nutrition and lifestyle solutions to balance and get a handle on your stress so you can feel empowered, confident and energized to lead your life and business with flow and ease instead of stress and hustle. PLUS- up level your way of being that ripples into every part of your life.

Apply here to set up a time to chat to see if this group is the right fit for you. I only take 10 committed women who are ready to show up and take 100% responsibility for creating their life and dreams.

It’s YOUR time my friend. Are you ready to do it differently?

Let’s do this together! I’ve got your back!

Chris

How to turn your stress into success

Top Tips to turn your stress into success

Hey Sweet Friend,

Maintaining what feels like a hundred tasks over the span of seven days can become overwhelming and depleting. Work, running a business or leading a family causes stress and ultimately creates a worn-out version of yourself. Over time stress can lead to anxiety, depression, a low immune system, and other harmful effects. 80% of doctors visits are linked to stress, so getting a handle on this now can help you avoid the chronic illnesses that are showing up today for many. Obesity, heart disease, diabetes, autoimmune conditions, inflammation and resistant weight loss are just a few.

As you know, I’m all about taking time for self-care. Why? Because It’s true that your business and dreams can only function and come to life as well as you are functioning – and you can’t be at your full potential and hear your heart when you’re stressed out. And nobody has time for THAT!

Next time you’re feeling overwhelmed, burned out or just low, consider these opportunities that can take you from stress to success.

Spend time in nature.

Take a break from your day to go for a walk or step outside and take three deep breaths then go back to your task. Even better, take your shoes off and feel the earth beneath your feet. Earthing or grounding is a great way to de-stress and rebalance your energy. Spending time outdoors can lower levels of cortisol – a hormone used as a marker for stress. Cortisol is also called the fat storage hormone. Produced from the adrenal glands, cortisol increases sugar into our blood and stores fat especially around the belly when we are in a stressed state. Even low-level chronic stress keeps cortisol and our adrenals turned. Consider working remotely from a garden or outdoor cafe. Even opening a window can change the mood in a workspace in an instant. Mother nature has many healing properties that are right outside your door.

Meditate.

Put on relaxing music, tune into your breathing, and focus your thoughts. There are easy-to-follow guided apps like CALM you can find if you’re a beginner. It’s proven that the benefits of mediation can last up to six days – that’s almost an entire week! Imagine what taking 10 minutes out of your day to meditate could do for your mental health. Another form of meditation is called visualization. Instead of focusing on the circumstances that are causing your stress, focus on how you want to feel. Relaxed, calm, empowered, flowing through the day with ease. When you see yourself and most importantly FEEL the way it feels in your body to BE relaxed, that what you call into your day. Try adding elements of aromas, you can find my favorite essential oils here, and hot tea to enrich the experience.

Take deep breaths.

You’ve probably heard this before, but deep relaxed breathing can help lower stress levels in just 2 minutes. Focus on your breaths being slow and steady, with your out breathe being longer than your in breath. This can lower your heart rate and boost oxygen levels. Practice this 5-5-7 breath. Close your eyes and picture white light representing positivity as you’re breathing in to a count of 5, hold it for a count of 5, and breathe out to the count of 7, picture black smoke representing negative energy releasing from the body. Practice this in moments when you become aware that you are starting to feel overwhelmed.

Set a time limit for social media.

It has become so integrated into the fabric of everyday life. You may not even notice the effects of checking Facebook multiple times a day has until it’s too late. This can cause comparison stress, FOMO (fear of missing out), mood influence, and other negative underlying effects. Get an app that allows you to put a timer on social media apps if your phone settings don’t already have one.

Have a mini self-care session.

Plan one a few times a week to unwind from the madness. Make a bath, use a bath bomb, light some candles, grab a glass of wine, put on soothing tunes, and simply relax. According to psychologist Neil Morris, bathing can diminish feelings of depression and pessimism. A mixture of sensory and physical satisfactions causes feelings of comfort and easiness, which is a type of security that allows your mind and body to relax. For an added boost add some essential oils and bubbles to your bath. Essential oils energetically boost your feel good memories, and bubbles as a sense of joy and playfulness.

Schedule out time for tasks.

When you have a lot to get done at once, one of the worst things you could do is attempt to tackle everything at once with no order and jump from task to task. Instead, start with a game plan. Prioritize your tasks based on due dates and how much time each will take you. Delegate what you can to your team and others who are willing to help you cross items off of your to-do list. Set time limits for how long you work on something to prevent distractions along the way. And make sure you are taking breaks for lunch and to get up and move every 90 minutes, even if it’s just to walk to get some water and stretch.

Get moving, even for a bit.

The more you stress, the more stress hormones you create. Typically, you begin to take shorter breaths reducing oxygen blood levels creating a strain on the body. Use movement as an outlet to reverse this from happening. Getting your blood pumping and oxygen flowing again eliminates stress hormones bringing you back to a relaxed state. Plus, it has the added benefit of increasing those feel good endorphins and helps you feel more mentally alert. Pick a form of movement that is FUN and you will want to engage in it often. Not sure what to try, pick up my movement menu and see what resonates with you.

Remember, self-care MUST come first in order to ensure success and joy for the future.

Whether you are a busy mom, entrepreneur who Is building her passion, or working a full-time job, SELF CARE IS NOT SELFISH. It’s the number 1 way to step into your dreams and come home to yourself to become the confident, empowered, energized leader you were meant to be. It is a part of very business plan that I help my clients create to help them step into their ideal life of abundance and success.

Want some help getting started? Next week starts the 6 week stress busting program, The Art of Abundant Living. Together in a small group of women we will use my SHINE approach to help you tune in and set up a system to help you ditch the stress and create sacred self-care to create the ease and flow you long for. We meet for 6 consecutive weeks live and online every Monday at 4:00pm. If you miss a session, don’t worry, it will be recorded. You can still participate even if you can’t make it live.

There are a limited number of spots open, so join today. You’ll be so glad you did. >>>>>

Register for The Art of Living and Leading Harmoniously

Before you go, leave a comment and share with me, what is 1 thing from this list you will implement this week to shift from stress to success? I read every one and promise to respond. 🙂

Warmly,

Chris

Break-up with burn out and self-doubt

When was the last time you felt energized, empowered, confident and excited about life? Excited to make the impact and income you desire and really enjoy living. Flowing instead of striving. 

I see you!

You are a woman who is
So. Very. Weary.
Weary of the endless cycle of burn-out, stress, exhaustion, disconnection and pushing through.

Weary of trying to keep it all together for everyone –  putting your needs last and of the endless pushing and striving.

I hear you!

The women who is asking for more fulfillment, more joy, more purpose and more peace. More time for yourself. More deep connection with your family. More energy to create what you know you have to offer the world.

Your inner light has dimmed.

YOU were meant for more. But you’re stuck in the hustle of do more, be more and yearn for a way out. 

I Know! I’ve been there. That’s why I can hear your voice so clearly. It was once mine. You can read more about my story here.  

There is a way out my friend! And I can show you the way! It’s time to take consistent empowered action towards your goals and dreams.

The Art of Living and Leading 12 week small group program is your key.

It’s not about perfection. It’s about getting to that place where you feel the answers align with your truth, where the path clears, and where things just FLOW. You feeling energized, taking consistent action and aligning to yourself as confident, empowered and abundant.

Being in a community of empowering women is how you transform. It’s where you feel safe enough to be open and authentic with other women leaders who are just as badass as you are.

It’s time to remove the barriers that may be holding you back from confidently taking care of you while making the impact, income and the life you desire. Without the stress, burnout and self doubt.

It’s time for revolution. It’s time to let your Soul Shine and get back to Sacred Self-Care!

We have a collective wound to heal.

It’s a wound made silent by our culture, the media, and our misinterpretations of success.

We’ve been told that self care is a privilege, selfish, shameful, indulgent, inappropriate, expensive, luxurious, or otherwise lazy.

We’ve convinced ourselves that we “have to” keep pushing until we are utterly exhausted, that we “should” keep moving through life at breakneck pace, or else we’ll fall behind, be forgotten, and never achieve our dreams.

It’s not sustainable. It’s not healthy.

It’s not the legacy we want to leave.

You have the power to choose something different.

By the end of the 6 weeks you will walk away with a renewed sense of your most confident, energized and empowered self with a new way to relate to yourself, your self-care, your business, and the ability to make choices that deeply serve you in the way that is more important to you. You’ll have toolkit to keep you crushing your goals, nourishing yourself and creating the income and work/life balance you desire from a place of energy and empowerment. 

No more self sabotage, no more procrastination or over analyzing. No more guilt about taking care of you. Say good bye to that mean girl voice inside and her twin sister perfectionism. 

Imagine the freedom and peace you will gain when you make choices in alignment with your goals and dreams as your most empowered, confident self. Imagine the abundance you create from this place. 

NOW is your time to come to yourself and become the empowered, confident leader you were meant to be.

Join me today and get the early bird rate and step into freedom. There are only 10 spots available and I’d love one of them to be yours. 

xo,

Chris

 

 

Giving up Resolutions

 

As many of us go into the new year with desires to be healthier and happier, we tend to make resolutions for improvements that come with good intentions, but RARELY last! So how about you do something DIFFERENT this year. I stopped using the word RESOLUTION a long time ago. There’s something about it that feels like “giving up”. I RESOLVE myself feels energetically draining. For years I have instead put in place an energetic practice in place of knowing how I want to show up. This covers everything – my health, my relationships, my career, my fun…

THIS IS WHAT I HAVE LEARNED.

Setting goals is wonderful and important. We need to know what we want and what we are aiming for. We need a plan in place in order to make things happen. But without the INNER WORK the OUTER STUFF never pans out. 

When I started having coaches my whole life changed. I started BEING the kind of person who can make the things happen that I want and see for myself. For my health, my outlook, my money, my career, my relationships, my lifestyle. My vision is big and I step into it consistently. 

But it wasn’t always like that. I was thinking small. I was playing it safe.

I KNOW that having a system, support and accountability is the KEY to success. I have experienced it. My clients experience it. It’s just the way it is. 

WHATEVER you want to do in 2019 I promise you that having some help will make it possible. Lose weight? Get healthy? Change jobs? Reduce stress? Make more money? Step into your power? 

I AM OFFERING YOU AN OPPORTUNITY TO GET IT. This is my way of helping you to make it EASY on yourself to start your year the way you want to – with a plan of action and the mindset to be the kind of person who will follow through and create forward momentum for yourself. 

I know sometimes it’s scary to make a big commitment so that’s why I have created this new program just for you and just for the New Year. It’s manageable and specific – let’s work on ONE THING that you’d like to be experiencing differently.

To help you move the needle forward, I am offering a VERY LIMITED number of spots in my Soul Shine Transformation Program. 

Maybe you haven’t been working out the way you used to, your great healthy eating plan has fallen to the wayside, or your daily schedule is all over the place and you just need a push and some focus to start utilizing your time more efficiently.Or maybe you have BIG GOALS for the New Year and want to get your head on STRAIGHT so you can make things happen. 

Think of this as a “habit reset”. In your discovery session we will assess what would be the most useful for you to focus on and create a specific and measurable goal that can be achieved in the 90 day time frame.  Your custom program may include vision exercises, meal planning, creating your ideal morning routine to set you up for success, schedule assessment, mindset and confidence building or possibly even a total reset cleanse.  

Our time together will include:

  • Setting an attainable goal that is connected to your vision for what it means to feel your best this year
  • Assessing which foods and activities are giving you energy and which might be taking it away
  • Action steps that can be easily integrated into your life
  • Experiential exercises to help you gain clarity
  • My inspiration and encouragement
  • Holistic nutritional or lifestyle changes to support any current medical conditions or doctor’s advice

My clients experience many or all of the following results:

  • Stress reduction (mentally and physically)
  • Weight loss
  • Optimized metabolism
  • Reduction of inflammation
  • Better sleep
  • Increased energy and productivity
  • Consistent action to achieve goals

Want to know the best part? You can set up a FREE consultation with me. Tell me what you want to work on. And together we will figure out if I can help you get there. There’s no downside. If we have a call there’s no obligation to work with me. You will still get something out of the conversation. 

I have limited spaces. There’s a link below to my scheduling  page with details and way to schedule your free call. 

I’m excited to help YOU get excited for 2019!!!

BOOK YOUR FREE CALL HERE

Are you a Feeling Woman?

 

Over the years I’ve come to accept that I am a “feeling” woman. Not to be confused with being “emotional”. Feeling is something different from acting emotional. Not that there is anything wrong with emotions. On the contrary, in order to really express our true emotions, we need to feel them first. 

Let me explain what I mean by being a “feeling” woman. 

I make decisions and live life today based on how I feel and not how things look. 

I eat amazing salads, and whole foods because they make me feel good. It has nothing to do with how I look and everything to do with how I feel. Happy tummy, clear mind, energized body, relaxed confidence moving through my day. No more stress about what I “should” or “shouldn’t” eat in order to “look” a certain way. No more obsessing with what is on my plate. No strict rules to follow. I’m in tune with what works for my body to give me the energy, health and vitality that allows me to be the mom, wife, and coach to my clients that I want to be. Present, loving, kind and empowered.  (And, I go out for pizza and wine when I feel like it, guilt free.) 

I removed my breast implants because they were making me feel sick in my body and mind. I had capsular contraction and scar tissue building up that was causing severe pain. I could of had them replaced, but I didn’t. I chose not to because I realized that I was chasing the finish line of an image of perfection that did not exist.  Today I love my body. Deformity of my breasts from having the implant removed and all. I chose something different. I chose to accept and love me. Not an image of what our culture puts out there as beautiful. But the real, authentic me. 

I left a 17 year marriage because it was toxic and we were hurting each other and making each other sick. I could no longer live with how I felt. On the outside everything looked great, but I was falling apart on the inside and my body was telling me with trips to the doctor and hospital for “mysterious” digestive issues and inflammation. I knew I had to make changes and be the mother my kids deserved and the confident women I deserved. I left the comfort of being a stay at home mom, living on a 50 acre farm in the country, in a house that I designed, decorated and birthed my second child in, to feel good in my heart and my soul. 

I went back to school to do something that inspired me and gave me a feeling of purpose and empowerment. To be a healer. Why a healer? Because I knew first hand that when we teach what we learn and share that with others, even showing the scars from those learnings, that we continue to heal ourselves and empower others to heal too. 

I’ve experienced the stress, overwhelm and exhaustion of trying to get through divorce, go back to school while homeschooling my kids,  build a business, raise a family and support a new marriage. I’ve learned along the way what serves me, what doesn’t and how to make shifts to help me make choices that are in alignment with my most authentic truth and version of who I want to be and how I want to feel.  I continue to learn each day and embrace that. I don’t have to show perfect, be perfect or get it all “right.” I’ve learned to trust my feelings, and listen to my body when it needs rest. I see self-care as a way to acknowledge my body, mind and spirits needs and to answer those needs. A stressed out, overwhelmed, cranky mother and wife does not serve me or my family. Nor does it allow me to be present with my clients in walking authentically with them on their own journey of healing. 

Today I FEEL great! I have a fulfilling career as a heart centered healer. As a Massage Therapist and a Transformational Health Coach get to empower other women to make choices and shifts that allows them to live from a place of relaxed confidence and fullness. Letting go of the “should’s”, and “have to’s” and move into the place of “GET TO’s!” Opening up choice to allow them to see the full possibility of what what living a joyful, healthy, energized life FEELS like. I “Get To” travel with my husband and go for hikes and fill my soul in nature. I “Choose” to listen, honor and trust my feelings and body. 

So let me ask you, have you learned to trust your feelings? Your bodies messages to stop, slow down and take care of you? Are you listening? Acknowledging? Or are you numbing out with too much wine, sugar and chips and cheese binges? Do you push the feelings away and try to live life powering through your to do list? I hope not, there’s no deep rooted joy in that. But if you are, No judgment here. I’ve been there and done that too. 

And I know you can change that and trust your feelings, follow their guidance, step into your most powerful and authentic self and make choices from there that give you a sense of freedom and fulfillment. I hold you fully capable, and you might just need some help getting there. If this sounds like you and you want to get out of the stress, overwhelm and stuck places sucking the joy out of you, I can help. It would be my absolute pleasure to help. Because You deserve more! More Joy, More balance, More energy, More confidence, More presence with your family, More doing fun things, and most of all, more being in love with YOU! 

Let’s have some 1-1 time in a 90 minute session to get the needle moving forward for you. I promise it will give you some a-ha moments and open up more choice and possibility for you. 

You’ll get this 90 minute session, plus a follow up 30 minute session for ONLY $97. 

YES, I want some freedom and aha moments 

What is your peace of mind, renewed sense of self and confidence worth to you? I hope it’s worth MUCH more than $97. 

It’s my way of serving you, and being able to continue to do this work to help change the cultural entrainments keeping women focused on image instead of true health, and empowerment. 

Fee Free to share this with anyone else who you feel can relate. Together we create a self-care revolution. 

Warmly,

Chris

Let’s create a self-care revolution

 

Sacred Self-Care Essentials

A 4 week Small Group Program For Women

who want to ditch overwhelm and move into the holidays with more peace, joy and fullness.

Take a step back. Assess what really matters. And reset your relationship with the things that make you feel good.

Because guess what? Prioritizing yourself isn’t going to ruin holidays. It won’t turn you into Scrooge. And it doesn’t make you selfish.

 

Starting Monday November 26- Monday December 17th, 6:30pm-8:00pm in Concord and Online.

Join the self-care revolution and nourish you as you move into the holidays with a FULL cup of cheer!

Space is limited to just 10 women, so grab your spot today.

Yes, I’m in! Sign me up please! 

 

When Was The Last Time You Had Time For You?

A day to focus on you, your big dreams, your health, your ideal lifestyle?

The biggest luxury in your life is time — and while I can’t give you more, I can give you a clearly defined container to step into, designed with ample support and transformative experiences. A time just for you, to soothe your soul and feel your shoulders relax, your breath steady, your mind downshift. A place to take off the mom, wife and worker hat and start tuning into what wants to be nourished in you. 

Self-Compassion, Healing, Rest, Tenderness, Kindness, Empathy, Nourishment

It’s time for a self care revolution. We have a collective wound to heal. It’s a wound made silent by our culture, the media, and our misinterpretations of success. We’ve been told that self care is a privilege, selfish, shameful, indulgent, inappropriate, expensive, luxurious, or otherwise lazy. We’ve convinced ourselves that we “have to” keep pushing until we are utterly exhausted, that we “should” keep moving through life at breakneck pace, or else we’ll fall behind, be forgotten, and never achieve our dreams. I practice, write about, and explore the value of self care for myself as much as anyone else because I too fall into this trap time and time again. And I know I am not alone. It’s not sustainable. It’s not healthy. It’s not the legacy we want to leave.

Let’s clear something up first: self care does not need to cost you a penny. Self care might look like an afternoon bubblebath or setting boundaries. Self care might be adding 30 minutes of sleep to your life. Self care might look like doing (gasp!) ABSOLUTELY NOTHING! On purpose! Can you imagine?

Maria Baratta, Ph.D. says, “self care is taking mindful time to pay attention to you, not in a narcissistic way, but in a way that ensures that you are being cared for by you.” And might I add, not waiting until all your to do’s are crossed off your list before you give yourself permission to do so.

Let me share this story with you from Clarissa Pinkola Estes:

There was a woman who took her dogs on an afternoon walk. One day an older dog joined the group, walked home with them, and jumped on her couch for a long nap. When the dog woke up, he simply existed through the doggie door. Returning again the next day, the woman pinned a note on the dog’s collar which read, “I wanted you to know that your dog is safely napping at my home each afternoon. He is kind and well-behaved. He is welcome anytime.” The next day the dog re-appeared with a new note which said, “Thank you so much. He is an old dog living in a loud home with small children. Can I come with him tomorrow?”

When I tell this story, everyone laughs. Not because it’s funny but because there is a collective understanding, a moment of release, in which everyone’s laughter says, “I get it. I’m tired too.” We are not alone in our need for self care. There’s a reason airlines tell you to place your oxygen mask on first before assisting another.

We cannot continue caring for others effectively, passionately, and wisely without first caring for ourselves.

Acts of self care will feel uncomfortable, scary, and counterintuitive at first. And that’s ok! Like a new muscle being stretched and strengthened, you are experimenting with a new way of being in the world – a new way of relating to your family dynamic, workplace, or circle of friends. Pay close attention to your inner dialogue. You may bump up against an inner voice that whispers, “any act of self care is selfish.” Remind yourself, you are just as worthy of love, care, attention, and affection as anyone else.

Starting a practice of self care does not mean putting yourself first while placing others at risk – that would be selfish. It does however mean being honest with your energy, time, health, and mental-emotional state. With that in mind, self care often looks like saying no to tasks, events, and obligations that are not in alignment with your longterm health and well-being. I appreciate the reminder:

“No” is a very, very complete sentence.

When you prioritize self care you make choices consciously rather than out of habit.

Choices made with your health, longevity, and happiness in mind will move you away from resentment, move you closer to love, and keep you interested and positively engaged in the relationships that compose your life.

I am passionate about self-care and want to invite you into the next Sacred Self-Care Essentials Program.

For 4 weeks, you will experience a chance to nourish your body, mind, heart and soul and learn the practices to set up new routines for the essentials of self-care. You will experience:

Group Deep Dive Coaching Sessions

Fellowship and connection with other amazing women

Getting back to the 5 essentials of Sacred Self-Care using my S.H.I.N.E approach

  • Sleep
  • Honoring your inner and outer boundaries 
  • Intentional quiet time
  • Nourishing foods
  • Exercise

(These are essentials that I return to over and over again to help me reset and refocus on taking care of me. They have worked for me, and I know they will work for you too.) 

A Private FB group

Weekly FB lives with Chris to build upon the previous session, clarify any questions and move you through any stuck places.

 

By the end of the 4 weeks you will walk away with a renewed sense of what self-care looks like for you.

New routines for morning and evenings to help you be present and productive, sleep better, give your racing mind a rest.

A better understanding of what fueling your body for energy and balanced emotions looks like.

Engaging in movement that you actually like to do and can stick with

A plan that is specific to you to keep up your self-care essentials in a way that fits in the context of your life, without putting your needs last.

Imagine the freedom, peace and confidence you will gain going into the Holidays with a FULL cup. 

 

Join me starting Monday November 26- Monday December 17th, 6:30-8:00 in Concord and Online.

Join the self-care revolution and nourish you!

Space is limited to just 10 women, so grab your spot today.

Yes, I’m in! Sign me up please! 

 

The link between stress and hormonal health

With hectic schedules and demands of our everyday life, many people feel stressed and run-down. Like there isn’t enough time in the day to get everything done. It just seems like part of every day life. But stress can take a heavy toll on our bodies. Especially in this day when women are pushing past their limits to care for their families, careers and trying to just keep all the balls in their air. Stress can not only make us feel tired and cranky, but it has a direct effect on our hormones and can lead to chronic illness if not kept in check. It’s true that the stress response is actually a built-in survival mechanism, and you can’t turn it off. But you can certainly cut down on the stress you encounter daily.

There are many types of stress, and your body is well equipped to handle it short-term. The problem is the constant, unrelenting stress. Think of it like this: A branch on a tree can bend and sway with the force of a storm, but each time it bends, it becomes a little weaker. If the storm continues for days or months, eventually the branch will break. It looses it’s resilience against the storm. And what happens in the body when stress is prolonged? It becomes too weak to function properly. Imbalance is created because the resources are going to those parts necessary to stand against the storm, (surviving) instead of doing what it needs to do to keep things running in balance .

So whats the link between stress and hormones?

Cortisol is a stress hormone. It helps our body determine which functions are most important for survival. When it gets the signal that there is danger, it springs into action and pushes non-essential functions to the background. Blood flow is pushed to your muscles for running, your heart beats faster, and you’re nervous system goes into FIGHT or FLIGHT mode. Ever get an upset tummy when your stressed? Digestion was turned off as it’s not essential to running away from that tiger that wants you for lunch.

In matters of survival, the threat is often short-lived, and when it’s gone, your body returns to dealing with the other functions. But if your body doesn’t understand that the threat has passed and cortisol continues on the job, it throws all those other hormones out of balance that are needed for functions like balancing blood sugar ( Insulin )- Sex hormones ( estrogen, progesterone, testosterone and aldosterone) – Thyroid hormones and our feel good hormone, Serotonin.

As women move into midlife, stress can be at an all time high with caring for kids still at home and aging parents not to mention the demands from career and relationships with our partners. Estrogen production lowers naturally. When under stress, cortisol blocks estrogen, so you end up with even less estrogen getting into your cells. Less estrogen causes low serotonin and low serotonin causes you to not be able to sleep, your feel anxious, irritable and down. Cortisol is also the FAT storage hormone and when cortisol is on, the body holds onto fat around the belly. Another thing happens when serotonin levels drop, norepinephrine is released in the brain and all of a sudden your get a pounding heart, upset stomach, hot flashes and feel even more stress. It’s a vicious cycle.

What we want to do is to build in stress resilience to our day. It’s like a time out from the storm, to recoup and shut off the stress response and get into the REST and DIGEST mode. One of the greatest tools I can recommend for bringing more piece and reducing stress in my life is a mindfulness practice. For the past 2 years I have used the CALM APP and gift it to my coaching clients as part of their program. I even bought a year subscription for my son who LOVES it and uses it often to help calm his anxiety. You can enjoy the peaceful sounds of the rain, or a gentle crackling fire, or my favorite, a mountain stream with birds in the background. And it only takes 10 minutes. It even helps you fall asleep with sleep stories. 🙂

The first way to build more stress resilience into our lives is by getting clear on what our stressors are. 

Once we identify our stressors, we can build a stress free buffer zone.

You can download a helpful handout for that here. 

I like to think of it as an eddy. If you have seen whitewater in a river, you know how it thrashes with energy and activity. And eddy is that quiet place right behind that whitewater. It’s a place of calm. When we recognize our stressors and feel the “whitewater” of our lives, it’s time to “eddy out” and take a break. Get quiet and tune into what your body needs and what you have on your plate. Most of what we take on seems like priorities, but many of them can be delegated or are just busy work that keeps us working hard to keep up with unseen expectations we have placed on ourselves. Getting clear on what is actually a priority and what can delegated or let go can be the difference between allowing space ad margin on or day, or trying to push through and continue the stress response. 

We don’t make more time to get things done. And we are not victims of too little time. We all have the same amount of time in our day. The choice is in how we choose to use it and what mindset do we bring to the act of being and doing. 

Stress management is a non-negotiable if we want to live healthy and happy lives. We have a choice. We can invest in our health care today or we can invest in sick care later. I choose health care. I plan on being the happy old woman wearing a purple hat riding a roller coaster with her grandkids. 

What’s 1 thing you can take off your plate today. Just one, that would have big impact on your mood and energy? I’ve love to hear. 

And if you have any other way that you use to reduce your stress, I’d love to hear those too. I promise I read every response. 

Think you might want some help getting this handled so you can finally overcome that steady weight gain, up and down moods, feeling overly tired and not sleeping well from trying to manage it all? I can help. Go here to schedule a time to talk with me and let’s get you feeling like yourself again (or even better!)

Your Genes don’t control your fate, your lifestyle does.

“Genes load the gun. Lifestyle pulls the trigger.” No, your genes are not your fate.

What you eat and how you live directly affects which genes are expressed and in what way.

Epigenetics trumps genetics. This is good news!

You have the power to improve your health by eating a nutrient-dense, properly prepared diet and balancing the five foundations. Digestion, Blood Sugar Balancing, Essential Fatty Acids, Minerals and Hydration.

When these foundations get out of balance through a poor diet and unhealthy lifestyle, we start to experience a host of unwanted symptoms: weight gain, skin issues, fatigue, hormonal imbalances, and worse.

By supporting each of these foundations through diet and lifestyle, the body’s chemistry can be brought back into balance, helping people enhance their health naturally.

The body’s default mode is health if—and this is a big if—it gets the basic building blocks it needs to function properly and build healthy cells, tissues, organs, and systems.

But knowing what to eat is only part of the equation. Actually following through and eating and living in a way for a LIFESTYLE of health and wellness completes the puzzle.

That’s why my practice is so much MORE than just what a healthy plate looks like. It’s also about who are we being while we live.

As a Nutritional Therapy Practitioner, I have the training in how to rebalance the foundations of health. I can tell you which foods will help support the bodies innate healing processes. I have lists of information and years of training. But what I found was that I could tell people all day long what to eat for health, but FOLLOWING THROUGH was an entirely different thing.

Most of us know what to do, we just don’t always do it. We default back into old behavior patterns. We self sabotage ourselves from meeting our goals. It’s common. What’s uncommon is actually uncovering what the blocks and barriers and moving through them so you can enjoy health and life to the fullest.

That’s why I went back to school last year to learn all about habit change. As a Holistic Health Coach and Transformational Lifestyle Coach, I became certified last year to dive into those ways we keep ourselves stuck, and how to get unstuck. This year I completed an advanced training in transformational coaching and am almost finished with my Mastery. This summer I will hold an advanced certification as a Master of Habit change. Pretty cool huh?!

So what does all mean for you? It means you get the best of my training as not only a Nutritional Therapy Practitioner in helping your body create a foundation of health of wellness, but you also get the best support, system and accountability in FOLLOWING through so you can ACTUALLY achieve those goals and desires that you want to and set them up as a lifestyle of healthy habits for your well-being. YES!

This was the missing key that was keeping my clients from living their healthiest lives.

And I’d love to help you!

Get your FREE Foundations Of Health Assessment

 

Take the NAQ for FREE 

What is an NAQ? It is an online Nutritional Assessment Question composed of 300 questions to help you uncover specifically what is going on in YOUR body, so we can pinpoint the best way to help you rebalance your foundations of health. It is specific to YOU! The image below is a graph from a previous client based on the NAQ of the before (red line) and the after (blue line) of how the body rebalanced.

 

So what are you waiting for? Once you click the link, you will be sent an email verification and a link to fill out the questionnaire. 

I’d love to chat with you and help you feel amazing, for life!

Warmly,

Chris