Aren’t You Curious?

I set aside time yesterday to work on my business bookkeeping. In addition to a little bit of procrastination, I found myself starting the project with a small bowl of dark chocolate chips.

And I went back for seconds.

Of course this is not the end of the world and I did get the bookkeeping done, but what both the procrastination and chocolate let me know is that I have some negative, catabolic thoughts, emotions, and beliefs going on that I need to look at.

Whenever your actions and goals aren’t in alignment, it just means there’s some underlying catabolic energy that needs to be addressed. That’s it. It’s not an indication of your strength of character, willpower, or how good a person you are.

And it’s not about the food.

Mentally beating yourself up in these situations is the equivalent of throwing gasoline on a fire. Adding negative self-criticism is literally just making the underlying catabolic energy stronger and giving it more momentum.

It’s best just to step back and observe yourself with curiosity. What’s going on here? What am I thinking? What am I feeling? What do I believe about myself in regards to this situation?

And don’t even try to change your thoughts, feelings, and beliefs in that moment. Remember, you’ve got some energetic momentum built up. Stepping in front of an energetic tidal wave will emotionally pound you into the rocks.

Just watch and let the wave go by. Later, when you’re feeling good and are in a positive, anabolic state of energy, you can revisit the scenario and look at the underlying beliefs. Not only do you gain clarity from this better-feeling place, but you can more powerfully change your thoughts so that the next time you’re better able to align your actions with your goals.

In my situation, I have some lingering limiting beliefs about my math skills that go back to grade school, as well as expectations about how “unfun” bookkeeping is, etc., etc. So here’s how I shifted my thinking after meditating this morning.

The reality is putting my bookkeeping off feels way worse than doing it. And as long as I have a calculator, I’m actually pretty good at it. I have an intuitive sense that enables me to make smart decisions. There’s a part of me that really enjoys seeing the numbers line up. And I see the income I’m making as an indication of the value and service I’m providing my clients. And I love how the income is helping me build my business so I can support and help empower more women. It feels very satisfying to have my books in order and to know exactly how much I have spent and earned. I love the feeling of being on top of things and knowing the ins and outs of my business.

Now, next time I’m sitting down to do my books, I’ll be able to tap into that feeling of satisfaction, enjoyment, and even empowerment, and I’ll be less likely to feel the need to reach for chocolate.

However, because this issue entails some long-standing limiting beliefs, I may have to do this process several times before I am chocolate-free. But each time I do it, I’m shifting the underlying energy to a more positive place.

As I let go of the catabolic feeling of dread around bookkeeping and switch it to a more anabolic feeling of expectation, satisfaction, and even eagerness, not only will I be able to let go of the chocolate, but I’ll have an increase in energy that will enable me to be more productive and engaged in all areas of my life.

The next time you find yourself doing some stress- or emotional-eating, just observe yourself with curiosity. Pay attention to what you are thinking and feeling. Later, when you are feeling better, look at how can you change those beliefs.

Together we can do it!


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Five Tips to Transform Your Mind to Get the Body You Want

How many times a day do you experience a negative emotion?

Feelings like:

  • Frustration at being stuck in traffic.
  • Overwhelmed by how much you have on your to-do list.
  • Fear about how you’re going to pay your bills.
  • Impatience with how fast the line is moving at the grocery store.
  • Irritation at how much noise your kids (or pets) are making.
  • Dread over going to work.
  • Regret about a past experience.

What if every one of those negative, catabolic thoughts and resulting emotions was literally sucking a little bit of your wellness away?

Because the reality is every negative thought and resulting emotion impacts your bodywhether the thought is about your body or not.

Don’t worry. A few negative emotional hits here and there are no big deal. In fact, if you’re about get hit by a bus, you want some catabolic fear to kick your adrenal glands into high gear so that you can get the heck out of the way. That’s how catabolic energy helps us. It enables quick action during a crisis or dangerous situation.

The problem is that the majority of people spend most of their time stressed. They see almost all of life as a crisis that requires the fight or flight response.

Over time, this catabolic energy begins to impact your wellness at the cellular level.

Your body is not meant to deal with chronic levels of the stress hormone cortisol and adrenaline. This is why stress breaks down your immune system, overburdens your heart, and impacts your muscles. Over time, this prolonged catabolic energy can cause everything from painful trigger points in your shoulders, to inflammation, to heart attacks. It also impacts your metabolism and other weight-related systems making it easier to gain and harder to release weight.

So if you really want overall wellness and a slim and sexy body, you are shooting yourself in the foot if you don’t address your thoughts and emotions in addition to what you eat and how much you move your body. This is why so many diet and exercise programs fail to create long-term change.

You have to transform your mind to get the body you want.

The good news is that your thoughts and emotions are made of energy, not marble. You can change them! And it’s simpler than you might think.

It just takes consistent and persistent practice. Consciously shifting your thoughts and emotions for as little as a minute a day can make a significant difference to your overall wellness.

Isn’t getting the body you want worth that little bit of time and attention? Isn’t knowing the impact you are having on your overall wellness a powerful incentive to begin paying attention to how you feel emotionally?

Here are some simple ways that you can begin shifting your thinking:

  1. Take three deep breaths. My clients are always amazed at the simple power in this. When you catch yourself caught up in anxiety or frustration, just stop and breathe. Deeply. Taking three deep breaths is all it takes to feel a sense of relief, which signals a shift in energy.
  2. Focus on something else. Getting frustrated with the pokiness of the checkout girl? Shift your attention to the contents of your shopping cart, or to the abundance of food that the store carries, or even the cover of some of the magazines in the check-out aisle. Change the subject mentally.
  3. Literally change the subject. Stop yourself when you notice you are participating in a gripefest with friends or co-workers. Introduce a better feeling topic, or if you need to, disengage. You might remember a call you need to make or a task you need to get to in order to walk away from the catabolic banter. Your job is not to stop your friends, but to stop yourself.
  4. Take advantage of when you are feeling good. Even more powerful than stopping yourself mid-catabolic thought is extending those times you are feeling good. Laughing with friends? Consciously think of other things that make you laugh or that are fun. Enjoying a beautiful sunset? Think about other things that you find beautiful. Feeling a sense of love or appreciation for a child or pet? Think about other things that you love. See how long you can keep that good feeling going.
  5. Regularly practice meditation, positive prayer, or centering. Quieting your mind for as little as a minute a day—every day—will begin to have a profound impact on how you feel. When you master a minute, build up. Or do a minute several times a day. The benefits to your body grow the more you do it.

What are you willing to do for a minute every day to begin to transform your mind to get the body you want?

Together we can do it!

What You are Doing that’s Keeping You From Slim and Sexy

“I’m doing everything right. Why isn’t my body responding?”

“Being on a diet makes it really hard to enjoy life.”

“I’ve tried everything and nothing works!”

“Losing weight is a struggle every day.”

“I’m so TIRED of being overweight.”

“Why can’t I just have a normal body, and relax and enjoy myself like I see other people do?”

“I’m already working so hard and I’m not seeing any results. I don’t know what else to do.”


These are common statements that I hear women make. They feel frustrated, angry, and often think that their body is somehow faulty and that they are stuck with the body shape they have.

And they desperately want something else. They yearn for a healthy, slim, and sexy body—sometimes more than anything else!

What if it is these very thoughts that are holding you back? What if those feelings of desperation and yearning are like spraying yourself with healthy, slim, and sexy repellent?

It’s possible that may actually make you feel worse. “How can I not feel desperate,” you might ask? “How can I not think dieting is hard when it bloody well is,” you might argue?

This is not meant to make you self-critical, inspire you to explain to me why your situation is different (that just keeps you stuck), or to overwhelm you because you’re already working so hard to “fix it.”

Honestly, I get it. I spent more than 35 years thinking some of those same thoughts and feeling that desperation. I couldn’t get a break. My body was somehow faulty, and actually felt like it was working against me. I tried everything and I couldn’t see any more solutions.

But what I discovered is that I had the solution all along.

What is actually going on here is that you have a pattern of negative thoughts and emotions that are generating catabolic energy.

That’s it. It doesn’t make you a bad person—or a good person for that matter. It doesn’t mean you aren’t doing an exceptional job sticking to your eating and exercise plan, or that you don’t have enough willpower (probably, you have more than most!). It doesn’t mean you aren’t spiritual enough or are too spiritual. And it doesn’t mean there is something wrong with you—or your body.

Now there are a couple of reasons that this pattern of catabolic thought and energy is keeping you stuck exactly where you don’t want to be.

And you have the power to change it. There is no outside force holding or keeping you down. (That’s one of those thoughts that is actually keeping you stuck!)

You have the power! You are strong enough, loved enough, have enough, can do enough, are worthy enough. As soon as you are willing to take the keys, you will begin unlocking the shackles that have kept you from getting the body you want.

It is as simple as deciding that your thoughts and emotions matter. And then slowly, steadily—and gently—practicing new thoughts and reaching for new emotions.

I won’t lie to you. The physical changes won’t happen overnight. But the emotional change can happen in as little as 68 seconds. In just over a minute you can feel a sense of relief. And that shift in energy is enough to begin bringing you the body that you want.

So why are your negative thoughts and emotions literally repelling your healthy, slim, and sexy body?

On a physical level, your negative thoughts and emotions are generating catabolic energy that releases the stress hormone cortisol, adrenaline, and other chemicals that literally strip your body’s vitality at the cellular level. This breaks down your immune system, stresses your heart, and impacts your muscles. Over time, this catabolic energy can cause everything from painful trigger points in your shoulders, to inflammation, to heart attacks. It also impacts your metabolism and other weight-related systems making it easier to gain and harder to release weight.

Catabolic thoughts and emotions also attract more of what you don’t want in life. This is because “Energy Attracts Like Energy” (also known at the Law of Attraction). Being overly focused on where you are—or where you have been—just keeps summoning similar thoughts, feelings, experiences, situations, and people so that your results never seem to change. In fact they can actually continue to spiral downward as you think and feel that the situation is getting worse.

Thoughts and emotions are energy, not marble. You have the power to change them!

You begin by relaxing and easing up on the critical thoughts about your body. (Note: This is a mental process, not an excuse to go eat a pan full of brownies!) To do this:

  • Meditate, journal, or just focus more on how your body is working for you rather than against you.
  • Pay attention to how you feel. Take negative emotion—despair, overwhelment, frustration, anger, blame, etc.—as signals alerting you to the thought pattern you have going on that is not serving you.
  • Ease up on your thinking. That can look like, “I am doing a lot right. I am taking care of my body. I am beneficial to a lot of people, I do have good relationships, and I am connected spiritually and have made lots of progress in my life. And I will figure this out, too. Of course there is room for me to grow and expand in this boundaryless Universe. I love my spiritual connection and love watching it grow and magnify. And there is a lot about my body that is working well. My heart is beating and my blood is pumping and my lungs are breathing in and out. I know that the answers and solutions are there and when I tune into them, they will become clear. I will figure this out. And there is a lot about my body to appreciate. I’m just going to relax and let this go right now.”
  • Focus on all the things you can do, and let go of all the things you can’t.
  • Begin to relax into the idea that this is just where you are right now. It doesn’t mean you will be here forever.
  • Work with a coach to help you sort through your thoughts and get individualized help to break through those blocks that are literally weighing you down.

You absolutely have the power to transform your mind to get the body you want.

What’s one way can you begin shifting your thoughts and emotions? How willing are you to begin practicing that—even for as little as a minute a day? How does that emotional relief enable you to begin moving you towards your goals?

Together we can do it!

What Did You Envision?

When you were watching the Olympics, did you notice how many athletes closed their eyes for a few moments before they got into the starting position?

My guess is that they were visualizing the performance they wanted to have.

Visualizing is a powerful technique that is scientifically proven. It makes sense when you realize that thoughts have energy, so aligning your thoughts and your actions builds your momentum for reaching your goals.

But I always struggled with visualizing until I tied it to how I would feel when I achieved my goal. Emotions are easier for me to direct, and they add another little push. Now I have the energy of my thoughts and emotions behind my actions.

You can began practicing this emotional envisioning in various ways.

Before bed, think about how you want to feel as you move through your day—for instance how energized and eager you are to give your workout your all. How much you appreciate the food that you are eating and your amazing body that is knocking itself out on you behalf.

Then as you go through your day, reach for the emotion you envisioned—and then make it even more specific.

For instance, not only reach for feeling energized and eager before your workout, but also think about how good it feel afterwards–it makes you feel alive, confident, successful, even powerful. Spend a moment allowing yourself to feel that way, and then begin moving your body.

Talk about amping up your workout! And an added bonus is it increases the positive feelings you experience when you’re done, so the good feeling just keeps getting better and better!

Feel how you want to experience your meal before you eat. Feel how rested and refreshed you will be when you wake up before you go to sleep. Feel how cleansing and hydrating the water is before you drink.

You are creating a wave of energy that is like a tidal wave moving you where you want to go.

However, if you are in a lot of pain or are struggling with something, trying to envision how it will feel when you meet your ultimate goal may actually make you feel worse because it seems too far away. If that’s the case, just reach for a smaller feeling of relief. For instance, envision waking up feeling a little more rested, or the satisfaction of completing your walk around the block. Your progress is your progress.

What can you do to begin emotionally envisioning how you want your life to go before you live it? What difference does that make to how much more fun life is along the way to reaching your goals?

Together we can do it!


You Can Change the Past

What came first, the chicken or the egg?

While I don’t have the answer to that one, I can tell you the thought or belief comes before the experience.

If you can accept that as true at least the majority of the time, it can change your life. Even if you are just willing to believe it’s possible and will look at some of your life experiences differently as a result, it can have a profound impact on your happiness—and how well you achieve your goals.

Most people are unwilling to see their past experiences with any other interpretation than the one they gave it in the moment and have been recounting for years. They think, “That experience was hurtful to me. End of story.”

But what if it’s not? What if it’s your very interpretation that is keeping that painful experience alive for you? That is limiting you? That is holding you back from the body and life of your dreams?

Don’t believe me?

I’ll give you an example of how I shifted an interpretation of a painful experience to one that now inspires me and fills me with appreciation.

When I was in the 7th grade, my brother called me “Buffalo Butt.”

Now this is typical older brother stuff, right?

But to me, that nickname was incredibly hurtful. I felt diminished. For many, many years I carried the belief in my heart that my bum was unattractive, unworthy, less than, and that was the painful story I told myself and believed to my core.

But what if you take the emotional pain and judgment out of the picture for a moment and look at the experience as a gauge of where my thoughts and beliefs were before he made the comment?

What if it was my existing low self-esteem and self-critical thoughts that inspired my brother to make that joke? And what if that comment was totally and purely like having a mirror held up to me of what I already had going on in my head?

Now my brother is not someone who is intentionally trying to hurt me. In fact, his reflection back to me of my existing thoughts and beliefs was actually an opportunity for me to get awareness and change my thoughts.

Now I’m no longer the victim. I’m the creator. I’m in the driver seat. I am empowered.

And the beautiful thing is I was still able to take advantage of that opportunity almost 30 years later when I reflected back on that experience with this new perspective.

What a gift his comment was!  At 13, I was completely in the self-critical weeds and his joke was a perfect reflection of what was already going on in my head.

When I take my brother out of the equation, not only do I let go of long-standing grudges against him (which benefits me down to the cellular level, by the way), I can also change my thinking about myself.

Of course I didn’t have an ugly tush at 13. I can recognize the insecurity for what it was and right now, I can give my 13-year-old-self all the love, acceptance, and appreciation that I wanted in the moment. And if my having an ugly behind was not true at 13, then it is not true now. All that’s ever held me back was my own thoughts and beliefs.

And that right there is like I had a time machine and went back and changed that experience. The past is now and forever altered in my mind.

Once I made that shift, the love and appreciation I had for my body surged. And those new thoughts and beliefs are now creating my current—and future experiences.

And I’ve seen my body change as a result.

How can you begin to see those painful past experiences as purely a reflection of where your thoughts and beliefs were in the moment?

Begin to use them as your gauge of how well you are lining up your thoughts and beliefs with your desires. If you aren’t getting the reflection back that you want, know that you have the power to change your thoughts and beliefs and get a different experience–past, present, and future.

Together we can do it!

Happy 4th of July!

Today in America we are celebrating Independence and Freedom.

So to all my fabulous readers, I wish you:

  • The freedom found in optimal wellness.
  • The freedom of independent thought to focus on and create the life that you want.
  • The freedom to choose your response rather than just to react.
  • The freedom to choose the foods that you eat and in what quantity.
  • The freedom to move your body in ways that feel good to you
  • The freedom and independence that comes from claiming dominion over your body and mind.

Health brings freedom. Feeling well helps you connect more with joy and do more of what you love. Allow your life to keep getting better.

One a personal note, I would also like to wish my brother, Richard, a very happy birthday. Sending you much love!

Wellness Tip of the Day


Wellness Tip of the Day: Freedom is found in wellness. Take charge of your independence of thought, response and choice. Claim dominion over your body and mind.