Put Yourself First

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Put Yourself First

You know that discomfort you feel when you want to put yourself first but don’t feel worthy enough?

Over the last 27 years I’ve helped women overcome Self Sabotage, Self-Doubt, and Self Image Issues. I’ve seen thousands of people who are sick and tired and can’t take anymore of being disappointed in themselves. There has to be more to life than this!

It’s not just you that notices how you feel, it’s your friends and family too. They notice it all in your actions, your speech, your posture, even the way you present yourself to the world.

How do you think they feel watching you give up on your potential and future?

I know you’re scared; rejection and failure are so debilitating, but they don’t have to be, they can be liberating!

YOU can handle random people judging you? Afterall, they don’t know you so who are they to Judge…right?

You look on social media and it just makes you feel worse about yourself. Are you sick of feeling like a second-class citizen? Then it’s time for change.

Are you tired of the dread, shame, disappointment, resentment, and regret that constantly races through your thoughts daily? Then it’s time for change.

I used to be like that, feeling empty, not good enough, and like I was wasting my life every single day. I was surrounded by people who made me feel bad about myself and my abilities.

Eventually I had to make that change… I woke up.

And now I want to help you wake up.

I have a question for you . . .

Are you ready to improve your health and lifestyle so you can achieve your full potential and become the person you were born to be?

If you are ready to destroy your limitations and level up to claim the life and income you finally deserve, then I have some good news for you.

I’m holding some free training and I’d love you to be there so you can learn how to take back the reigns and start living the life you were born to live.

Sign up >>> for my free training *

*Put a link to the facebook groyp please.

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What To Look Good In Your Bikini But Don’t Have The Time To Exercise

What To Look Good In Your Bikini But Don’t Have The Time To Exercise?

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What to look good in your bikini but don’t have the time to exercise?

If you want to look your best in a bikini this summer, but you’re short on time, don’t worry. With a little bit of planning and some simple lifestyle changes, you can easily get fit and look great in no time.

Here’s what you need to do:
1. Make time for exercise. Even if you only have 30 minutes to spare, that’s enough time to get in a good workout. Fit in a quick run or walk every day, and add in some strength-training exercises a few times per week.
2. Eat healthy foods. Fill your plate with plenty of fruits, vegetables, lean protein, and whole grains. Avoid processed foods, sugary drinks, and excessive amounts of saturated and unhealthy fats.
3. Get enough sleep. Aim for at least 7-8 hours of sleep each night to help your body recover from your workouts and feel its best.
4. Drink plenty of water. Staying hydrated is essential for overall health, including maintaining a healthy weight and having energy for exercise.
5. Get your mindset in the right place for success. Believe in yourself and your ability to reach your fitness goals. Set realistic expectations, and don’t be discouraged if you have a set-back or two along the way. Remember that healthy lifestyle changes take time, dedication, and consistency to really pay off.
If your mindset is causing you problems you may need to address your blocks. Here are some tips for addressing your internal blocks.

1. Recognize that you have a problem: The first step is to admit that you have a bikini body image problem. This may be difficult, but it is necessary in order to move on to the next step.

2. Determine what is causing your negative thoughts: There may be a number of factors causing your negative body image. It could be something as simple as seeing a picture of yourself that you don’t like or it could be deeper rooted, such as feelings of inadequacy or insecurity. Once you determine what is causing your negative thoughts, you can begin to address them.

3. Challenge your negative beliefs: After you determine what is causing your negative thoughts, it’s time to start challenging them. For example, if you believe that you’re not good enough because you don’t have a perfect body, ask yourself why that is. What makes having a perfect body more important than being happy and healthy? Once you start challenging your negative beliefs, you’ll begin to see how irrational they are.

4. Focus on the positive: It’s easy to dwell on the negative, but it’s important to focus on the positive as well. Instead of thinking about all the things you don’t like about your body, think about the things you do like. Maybe you have nice eyes or pretty hair. Or maybe you’re proud of your strength or athleticism. Whatever it is, focus on the positive and let that be your motivation to get fit and look great in a bikini.

1. Evaluate your core values: Before you can begin to work on developing a positive body image, it’s important to evaluate your core values. What is most important to you? What do you value most in life? When you know what you value, you can start to align your actions with those values.

2. Develop a healthy lifestyle: Once you know what you value, you can start to develop a healthy lifestyle that aligns with those values. If health is important to you, then make sure to focus on eating healthy foods and getting regular exercise. If happiness is important to you, make sure to focus on activities that make you happy and surround yourself with positive people.

3. Focus on self-acceptance: One of the most important things to remember when working on developing a positive body image is to focus on self-acceptance. Accepting yourself for who you are is the first step to feeling good about yourself. Once you can accept yourself, you can start to make positive changes in your life.

4. Set realistic goals: It’s important to set realistic goals for yourself when working on developing a positive body image. If you set goals that are too high, you’re likely to get discouraged and give up. Start small and gradually work your way up to bigger goals.

5. Seek professional help: If you’re having difficulty overcoming your negative body image on your own, seek professional help. A coach or therapest can help you work through your issues and develop a positive body image.
By following these simple tips, you’ll be on your way to a bikini body in no time! Just remember to stay motivated and consistent with your mental, emotional, and physical efforts, and you’ll be sure to achieve your goals. Good luck!

By following these simple tips, you can easily get fit and look great this summer – no matter how busy you are!

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What Is The Most Healthy Approach To Treating Addiction

What Is The Most Healthy Approach To Treating Addiction

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What Is The Most Healthy Approach To Treating Addiction

There are many opinions out there about what the most healthy approach to treating addiction is. Some people believe that therapy and medication are the best options, while others believe that a mindset change, healthy lifestyle and peer group are key. So, which is the right answer?

The truth is, there is no one-size-fits-all answer to this question. What works for one person may not work for another. It’s important to explore all of your options and find what works best for you.

There are three traditional methods for treating addiction, these are holistic treatment, traditional therapy and medication.

Below is a summary of all three methods.

Holistic Treatment for Addiction: What Is It and Does It Work?

What is holistic treatment for addiction? Holistic treatment is a type of care that addresses the mind, body, and spirit. This approach recognizes that addiction affects all aspects of a person’s life and well-being.

Holistic treatment may include traditional approaches like therapy and medication, as well as alternative therapies like yoga and acupuncture. Treatment plans are customized to meet the needs of each individual.

So, does it work? There is no easy answer to this question. What works for one person may not work for another. However, many people have found success in holistic treatment.

Therapy for Addiction: What Are the Different Types and What Works Best?

There are many different types of therapy for addiction. Which one is right for you?

Cognitive-behavioral therapy (CBT) is a type of therapy that can help you identify and change negative thinking and behavior patterns. CBT has been shown to be effective in treating addiction.

Dialectical behavioral therapy (DBT) is another type of therapy that can be helpful in treating addiction. DBT focuses on helping people learn to cope with emotions in a healthy way.

Motivational interviewing (MI) is a type of therapy that helps people explore their motivation for change. MI can be helpful in treating addiction by helping people identify their goals and work toward change.

All of these therapies can be effective in treating addiction. The best approach for you will depend on your individual needs and preferences.

Medication Addiction Treatment: What Are the Options?

There are many different types of medication that can be used for addiction treatment. The best type of medication for you will depend on your individual needs and situation.

Medications can be used to help with withdrawal symptoms, cravings, and relapse prevention. Medications can also be used to treat underlying mental health conditions like anxiety and depression.

Some common medications used in addiction treatment include:

– Antabuse (disulfiram)

– Naltrexone

– Suboxone (buprenorphine)

– Vivitrol (naltrexone)

These are just a few of the many options available. Talk to your doctor or treatment provider to find out what or if medication might be right for you.

The above are the three most common ways of treating addiction if you want to go the more traditional route. However, there are many other options available to you. Don’t be afraid to explore all of your options and find what works best for you.

If you’re struggling with addiction, reach out for help. There are many resources available to you. Don’t be afraid to ask for help from family, friends, or professionals. Recovery is possible!

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What Are The Three Different Categories Of Wellbeing

What Are The Three Different Categories Of Wellbeing?

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What are the three different categories of wellbeing?

Wellbeing is often thought of as a single concept, but it can actually be divided into three different categories: mental, emotional, and physical wellbeing. Each one contributes to our overall sense of wellbeing and impacts our day-to-day lives.

Mental wellbeing refers to our cognitive health and includes things like our ability to focus, remember things, and make decisions. It’s important for mental wellbeing to be in a good place in order for us to lead happy and successful lives.

Emotional wellbeing deals with our feelings and emotions. It’s about feeling good about ourselves and being able to manage our emotions in a healthy way. When our emotional wellbeing is balanced, we’re more likely to feel happy and fulfilled.

Physical wellbeing is all about our physical health. It includes things like maintaining a healthy weight, getting enough exercise, and getting enough rest. Taking care of our physical wellbeing is essential for overall health and wellbeing.

When all three aspects of wellbeing are in harmony, we’re more likely to feel happy, healthy, and fulfilled. However, it’s important to remember that each one of us is different and that there is no “perfect” balance. What matters most is that we find a balance that works for us and that allows us to lead happy, healthy lives.

How to improve your overall wellbeing on a daily basis

There are many things you can do to improve your overall wellbeing on a daily basis, including making time for self-care, engaging in physical activity, getting enough sleep and rest, eating a healthy diet, and spending time with loved ones.

Cultivating positive habits like practicing gratitude or setting mental health goals can help you maintain mental and emotional wellbeing. Whatever strategies work best for you, the key is to find ways to care for yourself and prioritize your own well-being.

Here are some ways you can improve your overall wellbeing:

Mental wellbeing:

-Practicing gratitude

-Setting mental health goals

-Engaging in self-care

-Spending time with loved ones

Emotional wellbeing:

-Practicing self-care

-Engaging in physical activity

-Eating a healthy diet

-Getting enough sleep and rest

Physical wellbeing:

-Maintaining a healthy weight

-Getting enough exercise

-Getting enough sleep and rest

-Eating a healthy diet

-Managing stress and anxiety

Whether you’re looking to improve mental, emotional, or physical wellbeing, there are many things you can do to prioritize your own health and happiness.

By focusing on self-care, making time for the things that matter most to you, and creating positive habits that support your overall well-being, you can create a lifestyle that helps you thrive.

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Want To Lose Weight Building Muscle Is The Gift That Keeps On Giving

Want To Lose Weight and Tone Up

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Want to lose weight and tone up 

Are you trying to lose weight and not seeing the results you want? You’re not alone. It can be frustrating when you feel like you’re doing everything right but the scale isn’t moving.

One reason you may not be seeing the results you want is because you’re not building muscle. Muscle mass burns more calories than fat, even at rest, so the more muscle you have, the easier it is to lose weight.

And it’s not just about burning calories. Building muscle also helps to boost your metabolism, which means you’ll continue to burn calories even after you’ve finished working out. So if you’re trying to lose weight, don’t forget to focus on building muscle. It’s the gift that keeps on giving.

There are a number of ways you can build muscle, but one of the easiest is to simply move more. Go for a walk, take the stairs, do some bodyweight exercises at home—anything that gets you moving and your heart rate up will help.

If you aren’t a member of a gym or don’t have access to weights you might want to try exercise bands instead. They are easy to come by and cheap too. 5 of the best exercises to build muscles are below.

  1. Squats
  2. Deadlifts
  3. Bench presses
  4. Pull-ups
  5. Military presses

And be sure to eat plenty of plant-based foods. They’re packed with the nutrients your body needs to build muscle, including protein, healthy fats, and complex carbohydrates. So load up on veggies, fruits, legumes, and whole grains, and you’ll be on your way to a stronger, healthier body in no time.

5 of the best vegan whole foods to build muscle

  1. Quinoa
  2. Sweet potatoes
  3. Chickpeas
  4. Lentils
  5. Oats

Remember portion control too. Just because you’re eating healthy foods doesn’t mean you can eat as much as you want. overeating will sabotage your weight loss efforts, so be sure to measure out your food and only eat until you’re satisfied, not stuffed.

And last but not least, don’t forget to stay hydrated. Water is essential for proper muscle function and growth, so be sure to drink plenty of fluids throughout the day. aim for eight glasses a day, or more if you’re active.

5 things to add to water to make it taste better and help you drink more

  1. Cucumber
  2. Lemon
  3. Basil
  4. mint
  5. Strawberries

By following these tips, you’ll be on your way to building muscle and losing weight in no time. Just be patient and consistent, and the results will come with time and dedication.

Following these tips should help you start seeing results in no time. So don’t give up on your weight loss journey—keep moving forward and those pounds will start melting away before you know it.

There are plenty of exercise blogs on this website for you to follow and learn from. Also, check out some of the other articles for more recipes and tips on how to lose weight and keep it off for good.

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The Little Things Are The BIG Things In Life

The Little Things Are The BIG Things In Life

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The little things are the BIG things in life 10 small ways we can have a big impact

The little things are the BIG things in life. We often underestimate how much power we have to make a difference in the world simply by doing the small things. But it’s important to remember that even the smallest act can have a ripple effect that extends far beyond our immediate circle. Here are 10 small ways we can have a big impact:

  1. The little things are the BIG things in life.
  2. The smallest act can have a ripple effect that extends far beyond our immediate circle.
  3. The little things matter. A lot.
  4. The little things we do (or don’t do) have a big impact on the world around us.
  5. We often underestimate how much power we have to make a difference in the world simply by doing the small things.
  6. The little things we do can make a big difference in the world.
  7. It’s important to remember that even the smallest act can have a big impact.
  8. Every little bit counts when it comes to making a difference in the world.
  9. The more people who do the little things, the bigger the impact we can make.
  10. Let’s all focus on the little things we can do to make a big difference in the world!

So when you think, you’re too small to make an impact, remember that it’s the little things that matter most. The little things we do (or don’t do) have a big impact on the world around us. So let’s all focus on the little things we can do to make a big difference in the world!

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Simple Ways To Get Your Summer Body Ready On Time

Simple Ways To Get Your Summer Body Ready On Time

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Simple Ways To Get Your Summer Body Ready On Time

Mindset is one of the most important things when it comes to getting your summer body ready on time. You have to believe that you can do it and that you will look amazing in your swimsuit.

Here are simple ways to get your summer body ready on time:

1. Vegan Meals

There are plenty of vegan meal options that can help you get your summer body ready on time. Some great vegan meal ideas include:

-Quinoa and black bean bowls

-Roasted portobello mushrooms

-Grilled vegetable skewers

-Fresh fruit and vegetable salads

2. Exercise

Of course, exercise is key to getting your summer body ready. But it doesn’t have to be boring! There are plenty of ways to make exercise fun, such as:

-Taking a dance class

-Hiking with friends

-Playing beach volleyball or other sports

-Doing yoga in a beautiful setting outdoors

Remember to always stay hydrated and get enough sleep! These are two important things that will help you stay healthy and look your best daily.

3. Mindset

One of the most important things to focus on when trying to get your summer body ready is your mindset. It’s important to stay positive and believe in yourself! Here are a few tips to help you stay focused and motivated:

-Find a workout buddy

-Set realistic goals

-Create a positive affirmations board

-Visualize yourself already achieving your goals

With these simple tips for vegan meals, exercise, and mindset, you’ll be on your way to getting your summer body ready in no time!

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Mental Physical And Emotional Fitness Why They Work As A Package

Mental Physical And Emotional Fitness Why They Work As A Package

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Mental Physical And Emotional Fitness Why They Work As A Package

Mental, physical, and emotional fitness are all important aspects of overall health. To be mentally fit, you need to be able to manage stress and stay focused. Physical fitness is important for overall health and well-being. Emotional fitness means being able to regulate your emotions, deal with stress, and maintain positive relationships. All of these areas are important for optimal health.

Mental Fitness

Mental fitness can be achieved through various means such as relaxation techniques, exercise, and healthy eating habits. Relaxation techniques such as yoga or meditation can help to reduce stress levels and promote mental wellbeing. Exercise has also been shown to improve mental health by reducing stress hormones and promoting the release of endorphins (feel good chemicals in the brain). Eating a healthy diet rich in fruits and vegetables can also help to promote mental well-being by providing essential vitamins, minerals, and antioxidants.

Physical Fitness

Physical fitness is just as important as mental fitness. Regular exercise has been shown to reduce the risk of heart disease, stroke, diabetes, and some cancers. Plus, it can improve mood, boost energy levels, prevent depression, and improve sleep quality. There are many different types of physical activity that can be beneficial such as cardiovascular exercise (such as running or swimming), strength training (using resistance bands or weights), or even just walking every day.

Emotional Fitness

To be emotionally fit also requires setting boundaries and practicing good self-care habits. Setting healthy boundaries means knowing what you will tolerate in your relationships and when to say no. This can help to prevent emotional burnout and protect your mental health. Practicing self-care means taking time for yourself, doing things that make you happy, and being mindful of your thoughts and emotions. When you take care of yourself, you are better able to manage stress and maintain positive relationships.

Overall, mental, physical, and emotional fitness are all important aspects of overall health. By focusing on all three areas, you can improve your wellbeing in mind, body, and spirit.

My Thoughts

As someone who values mental, physical, and emotional health, I am always looking for ways to improve my overall well-being. One important aspect of this is managing stress levels through relaxation techniques like yoga or meditation. Exercising regularly can also help to boost energy levels and improve mood, while eating a healthy diet can provide essential vitamins, minerals, and antioxidants that support mental wellbeing.

In addition to these aspects of mental fitness, physical fitness is also important for overall health and well-being. Regular exercise has been shown to reduce the risk of various diseases and conditions such as heart disease, stroke, diabetes, and cancer. Staying active can also help to regulate mood, increase energy levels, prevent depression, and improve sleep quality.

To be emotionally fit also requires practicing good self-care habits. Setting healthy boundaries and taking time for myself to do things that make me happy are key components of emotional well-being. When I take care of myself in these ways, I am better able to manage stress and maintain positive relationships with others.

Mental Physical And Emotional Fitness Why They Work As A Package?

Mental, physical, and emotional fitness are important for overall health and well-being. Each one plays a role in maintaining balance in our lives and helps us to cope with stressors that come our way.

Overall, mental physical and emotional fitness work together as a package to promote overall health and well-being. By focusing on all three areas, we can improve our mental, physical, and emotional wellbeing in mind, body, and spirit.

In conclusion, mental, physical, and emotional fitness are all important aspects of overall health. By focusing on all three areas and adopting healthy habits in each one, it is possible to achieve optimal wellbeing in mind, body, and spirit.

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Improve Your Health With These Wellbeing Strategies

Improve Your Health With These Wellbeing Strategies

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Improve Your Health With These Wellbeing Strategies

There is no single definition of wellbeing, but it can be thought of as a state of being healthy, happy and prosperous. Wellbeing is often used interchangeably with terms such as health, happiness, and success.

Wellbeing is a multi-dimensional concept that includes physical, mental, emotional and social dimensions.

Physical wellbeing

Physical wellbeing refers to the state of being physically healthy and having enough energy to meet the demands of daily life. Mental wellbeing refers to the state of being mentally healthy, which includes having a positive outlook on life and feeling good about oneself.

Emotional Wellbeing

Emotional wellbeing refers to the state of being emotionally stable and able to cope with life’s ups and downs. Social wellbeing refers to the state of being socially connected and having supportive relationships.

There are many factors that contribute to wellbeing. Some of these include having a sense of control over one’s life, having a purpose in life, feeling connected to others, having a positive outlook on life and feeling good about oneself.

Wellbeing is important because it contributes to our overall health and happiness. It also plays a role in our ability to cope with stress and adversity. When we are wellbeing, we are more likely to lead fulfilling and satisfying lives. Some of the most important aspects of wellbeing are stated below.

Exercise

The importance of exercise for wellbeing has been well-documented. Studies have shown that regular exercise can improve mood, reduce stress and anxiety, and boost self-esteem.

Plant-based Diet

Eating a healthy diet is also essential for wellbeing. A well-balanced plant-based diet provides the nutrients we need to function optimally and to promote good health. Eating plenty of fruits, vegetables, whole grains, plant-based protein and healthy fats is key for wellbeing.

Hydration

Hydration is also crucial for wellbeing, as it helps to keep the body and mind functioning at their best. Staying hydrated can help to boost energy levels, improve brain function, and promote overall wellbeing.

Mindset

Mindset is also crucial for wellbeing. A positive outlook on life can go a long way in promoting wellbeing. Optimism, gratitude, and self-compassion are all important wellbeing mindset strategies.

Sleep

Sleep is another important wellbeing strategy. Getting enough sleep helps to promote physical and mental health and can also help to improve mood and cognitive function.

Stress reduction

Stress reduction techniques are also important for wellbeing, as stress can have a negative impact on both physical and mental wellbeing. Some effective stress-reduction techniques include practicing mindfulness, engaging in relaxation techniques such as deep breathing or guided meditation.

Spend time with nature

Finally, spending time outdoors is another powerful wellbeing strategy. Spending time outside has been shown to boost mood and energy levels, improve focus and concentration, and promote overall wellbeing. Whether it’s taking a walk through the woods, going for a hike or bike ride, or simply sitting outside with a good book on a sunny day – being in nature is one of the best ways to feel good about life.

There are many different ways to promote wellbeing. Some of the most effective wellbeing strategies include regular exercise, eating a healthy diet, getting enough sleep, managing stress effectively and spending time in nature. Promoting wellbeing is important because it contributes to our overall health and happiness. It also plays a role in our ability to cope with stress and adversity.

No matter what your definition of wellbeing is, there are many things you can do to promote it in your life. By making wellbeing a priority, you can improve your overall health and happiness.

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How To Get Toned Arms In Two Weeks Without Weights

How To Get Toned Arms In Two Weeks Without Weights

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How To Get Toned Arms In Two Weeks Without Weights

Are you looking for a way to get toned arms without using weights? If so, you’re in luck! There are plenty of ways to tone your arms without lifting a single weight. But, I have to say, trying to get toned arms the quick way by doing a bunch of arm exercises without weights is not going to be easy. So, if you’re up for a challenge, here’s how you can get toned arms in two weeks without weights:

Push-ups
1. Do some push-ups. Push-ups are a great way to tone your arms without using any equipment. All you need is a flat surface and your own body weight. Start by doing as many push-ups as you can and then work your way up from there.

Tricep dips
2. Try some tricep dips. Tricep dips are another great exercises for toning your arms without weights. All you need for this exercise is a sturdy chair or bench. Simply place your hands on the edge of the chair and dip your body down, keeping your elbows close to your sides.

Resistance bands
3. Use resistance bands. Resistance bands are a great way to add some extra resistance to your arm exercises. This will help you tone your arms even faster. You can find resistance bands at most sporting goods stores.

Arm circles
4. Do some arm circles. Arm circles are a simple but effective way to tone your arms without weights. All you need is a little space to move around. Start by holding your arms out to the side and then making small circles with them. As you get more comfortable, you can make the circles larger.

Bicep curls
5. Try some bicep curls. Bicep curls are an easy and effective way to work your arms without using weights. Simply hold a set of dumbbells or water bottles in each hand, and then bend your elbows as you curl the weights up towards your shoulders.

Tricep extensions
6. Do some tricep extensions. Tricep extensions are a great way to tone the back of your arms. All you need is a set of dumbbells or water bottles. Start by holding the weight in one hand and then extending your arm straight up above your head. Bend your elbow and lower the weight behind your head, and then extend your arm back up to the starting position.

Overhead presses
7. Try some overhead presses. Overhead presses are a great way to work your shoulders and upper arms. Start by holding a dumbbell or water bottle in each hand and then press them both overhead. Lower the weights back down to shoulder level and then press them back up again.

Lateral raises
8. Do some lateral raises. Lateral raises are a great way to work your shoulders and upper arms. Start by holding a dumbbell or water bottle in each hand and then raise them both out to the side. Lower the weights back down to your sides and then raise them back up again.

Front raises
9. Try some front raises. Front raises are a great way to work your shoulders and upper arms. Start by holding a dumbbell or water bottle in each hand and then raise them both up in front of you. Lower the weights back down to your sides and then raise them back up again.

Delt flyes
10. Do some rear delt flyes. Rear delt flyes are a great way to work your shoulders and upper arms. Start by holding a dumbbell or water bottle in each hand and then raise them both out to the side. Lower the weights back down to your sides and then raise them back up again.
If you stick with these tips, you should be able to see results in just a few weeks and if you stick to it long term you will have perfect arms that will make you look and feel younger.
So, what are you waiting for? Get started today and start toning those arms!

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