surrender

Stop holding on to your past.

Stop dragging around your baggage.

If you were waiting for a sign, this is it.

Let go of anything or anyone
that is no longer serving you.

Leave any negative habits, self-destructive thought patterns
and draining relationships in 2014.

Go into the New Year with the intention of making your happiness a priority.

Become your best friend.

Share your light with others.

There are no regrets in life – just lessons learned.

May your 2015 be filled you joy, gratitude and love.

Xoxo

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new month + exciting news!

Happy November!
Hello-November

As a hyper-organized individual, I love making lists. I have my daily and weekly to-do lists that keep me on track with work projects and home life and I also have a list of monthly goals which include “life enhancers.” Life enhancers prevent you from getting too caught up in the day-to-day tasks by making sure you schedule time for things you enjoy.

When coming up with my monthly goals, I choose the feelings that I want to experience and then determine the actions that will help me achieve those feelings. The focus feelings for November are gratitude, kindness, growth and enjoyment. I encourage you to join me in making this an amazing month!

N O V E M B E R
~Each day this month, write down something you are grateful for {where there is gratitude, negative emotions cannot exist}

~Try something new {a new recipe, a new fitness class, make a new friend}

~Surprise someone with an act of kindness {mail a “just because” card to a relative who lives far away, pay for the drink of the person behind you in line at the coffee shop, surprise a friend with a text telling them how much you appreciate having them in your life}

~Make a healthy comfort food meal {try this soup!}

~Set a new fitness goal {hold a plank for 3 minutes, do 25 pushups on your toes, run 3 miles without stopping – wherever you are fitness-wise, challenge yourself to go a little further}

~Pamper yourself {get a massage, buy yourself flowers, have a night of takeout + your favorite movie – you deserve it!}

~Get some quality time with the ones you love {have a girls night with your best friends, plan a special date night with your significant other, enjoy a festive family dinner}

~Meditation / Prayer {if you do not currently have a meditation or prayer practice, commit to a five minute session each week – that’s only 20 minutes out of your whole month! If you can go longer than five minutes, great! If this is something you already do, then work on strengthening your practice or picking a focus of your meditation/prayer}

Commit to checking off each item on this list and I guarantee that you will have a wonderful month!

Now, onto some exciting news! I am now taking on new health coaching clients for December 1st! Not exactly sure what a health coach does? Want to know more about how I can help you? Here’s some more info:

Who? I’m Tina, a certified Holistic Health & Lifestyle Coach.

What? Health & lifestyle coaching provides you with the tools and support you need to overcome the obstacles that are holding you back from living the life you want. As your coach, I am dedicated to helping you and empowering you to live a healthier, happier and more vibrant life.

Where? Anywhere! I offer services via phone and Skype, as well as in person. You will receive the same support no matter which you choose.

Why? Deep down, everyone has all the pieces – they just need someone to help them put the puzzle together. I’ve been there, I’ve struggled, I’ve suffered, I’ve been unhealthy, emotionally depleted and felt stuck. My life was in a million different pieces, but instead of accepting things as they were, I decided to take control of my life. Once I committed to taking care of myself – mind, body and soul – everything started to fall into place.

Through my experience and education, I’ve developed the tools that will help you overcome some of the most difficult obstacles in the most important areas of your life. Lets start putting your pieces together.

It’s time to start feeling healthy and loving your life. Click here to learn more about how I can help.

If you are ready to turn your life around and finally achieve your health and wellness goals, then lets work together! Enrollment for December 1st is now open (spots are limited). Email me at tina@nourishedwellness.com

Be well Xo

Tina

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how to conquer rock bottom

It does not matter how many times you fall down. What matters is that you make the decision to get back up.

rock bottom

Turn your obstacles into opportunities. Learn from them. Grow from them.

No matter what setbacks you’ve experience in your life, remember that today is a new day. Every moment, you can start over.

conquer rock bottom
» recognize that this too, shall pass
» choose to overcome the obstacle – you may not be able to control your circumstances, but you CAN control how you allow it affect you.
» seek support – reach out to friends, family, or a health & life coach – you don’t have to go through it alone!

I’ve learned this lesson in my own life and it has gotten me through many “rock bottoms.” I want to help you apply this idea to your life as well. I’ll be making a very exciting announcement soon, so stay tuned!

In the comments below, share with me what helps you get through the tough times.

Be well Xo

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do you struggle with poor body image?

How many times have you looked in the mirror and said something negative about yourself?

“Why is my hair always such a mess?!”
“My thighs are huge!”
“I wish I looked like her…”
“Ugh, I feel fat today!”

You know exactly what I’m taking about. You can wake up in a great mood, but with one look in the mirror, that good mood quickly comes crashing down and your mind is filled with negative thoughts about yourself and your body.

Negative body talk is a huge problem. It’s hard not to compare yourself to the celebrities and models you see in magazines and on TV and feel pressure to be “perfect” – as if such a thing even exists!

To break-free from this negative body-talk, you must make the commitment to recognize it and then decide to change it.

Love

Break free from negative body-talk >> follow these steps:
» be conscious of when it is happening
» call yourself out >> check yourself before you wreck yourself
» replace the negative thought with a positive one

“Why is my hair always such a mess?!” >replace with> I am unique. I am beautiful. I love myself just as I am.

“My thighs are huge!” >replace with> I am so thankful for my legs, which give me the ability to move and enjoy life.

“I wish I looked like her…” >replace with> I am exactly who I’m meant to be. I accept and love myself.

“Ugh, I feel fat today!” >replace with> My body is a temple. I love and honor myself.

I recently came across a video showing how Ikea is tackling insecurity and poor body image with a “Motivational Mirror.” Take a look for yourself…

I think this is such a great idea! While you may not have this motivational mirror in your home, every morning, as soon as you wake up, I want you look in the mirror and say at least one thing you love about yourself. Start your morning on a positive note and make this expression of self-love a daily habit.

In the comments below, I want to hear 3 things that you love about yourself!

Be well, beautiful! Xo 

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