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Helpful insights + strategies for every stage of your self-care journey.

🦃 + 😡 + 😥 =💡 (true story)

Dec 01, 2021

How was your Thanksgiving?  What came up for you?

For me, Thanksgiving is a loaded time.  Loaded with emotions, memories, expectations, and trying with every cell in my body to accept the nowadays version of Thanksgiving.  When I was growing up, Thanksgiving was my favorite holiday.  It was a time when I gathered with my Arizona family to play in a Turkey Bowl (flag football game), sit around a big table to eat, talk and laugh with my grandparents, aunts, uncles and cousins, and to make gingerbread houses.  What I enjoyed most was all the festive energy, laughter, and time spent with my family.

Once I moved out of state and then across the country it became harder and harder to make it home for Thanksgiving.  Over the last few years, I have felt anger, sadness, and disappointment that the Thanksgiving of my childhood is no longer.  I feel like I have been grieving a loss.  And because of that I have found it incredibly...

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Holiday Gatherings = Stress? Try These Strategies!

Nov 22, 2021

Thanksgiving is just days away, which means we have entered the holiday season.  Whether you are gathering with family in-person or via Zoom this year, there are bound to be a mix of emotions.  The voices in your head might sound something like this...

  • "Oh I love being back with my family.  I've missed them so much!"
  • "What is happening to me?  I'm sweating, my thoughts are flustered, and I don't know what to do with myself."
  • "I don't feel like anyone hears me or sees me for who I am.  I just want to cry or scream or do both."
  • "All I want to do is go home, lay on my couch, and watch Netflix!  I can't do this anymore, I can't be with these people anymore. I'm so done being here."

Oh boy...exciting stuff ahead! 

Family gatherings bring up lots of stuff because they highlight unhealed wounds, unresolved issues, painful memories, and expectations.  Family dynamics and the holidays can just be plain stressful. 

That's why...

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Kick Negative Thoughts To The Curb

Nov 09, 2021

It’s November. This is often when we hear people say, “We have 2 months left of 2021, get those goals met!!”  Ugh, this can feel so overwhelming.

So I want to share a simple practice with you to help you stay calm, focused and believing that you are doing enough.

The practice is repeating Mantra's.  Before I just give you some mantras to practice I want to explain how mantras work when it comes to calming the mind and releasing stress.  To do that we need to talk about the brain first (don't worry this will be short and sweet).

Your brain is a belief engine.  What that means is that your beliefs are formed by repeating the same thoughts over and over again.  Once you form a belief, you then look for evidence to support that belief. Your brain is always seeking to find meaning in the information that is poured into it.  And it will often blind itself to anything that is contrary to the belief. 

For...

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How to Make a Self-Care Kit

Nov 04, 2021

You know those days when you feel stressed and you know you need to do something for yourself to feel better but you just don't know what to do?  Or those days when you have 10 minutes of unscheduled time and you'd like to do something other than scroll Instagram? 

A self-care kit is the answer!  This nifty little box is a place where you can keep the things that help you connect with yourself and recharge....in just a few minutes!

The idea is to have all of your favorite self-care items together in one convenient place so that it's ready and waiting when you need it most.  Like those times when bedtime with the kiddos is HARD or you want to take 5 minutes of self-care before bed.

Make Your Kit

First, grab a box, basket, or container of any kind to store your self-care items in.  You can use something you already have at home, or buy a container to designate as your self care kit.

Next, think about the things you enjoy doing, and the items that...

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Try this SIMPLE approach to creating abundance

Nov 02, 2021

 I want to share a simple strategy that will help you create and live in more abundance but want to give you some backstory first...

For years I dreamt about:

  • Having a home that was warm, a home where I could walk around barefoot and in a t-shirt versus wearing a sleeping bag suit in an effort to be warm (see pic above 😂).  
  • Being an entrepreneur, having my own business, and defining my work.
  • Having my very own space in my home where I could work and exercise and meditate and write.  

I put each of these things on vision boards. I talked about them, envisioned them, and wrote about them in my journals.  I wanted them so so bad.

Now that I have each of these things, I have found that I often forget how bad I wanted them and simply yearn for something else.  I just want more.  And this type of wanting feels never-ending and often unfulfilling.

This kind of wanting is rooted in scarcity or never...

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How to Stop Abandoning Yourself

Oct 26, 2021

Several years ago, while taking a yoga class focused on our feet and legs, I burst into tears and continued to cry off and on throughout the practice.  Something about being attentive to my feet and connecting so thoughtfully to the ground, broke me open.  The tears felt like an unthawing of frozen emotion.  I could feel my body in a way I never had before. 

I could actually feel my body. 

Until that moment, I had lived my life without actually being present in my body or really in my life.  I had become accustomed to abandoning myself in order to keep the peace or please. 

I married young and to the wrong person, I did work I hated, I lived in a home that didn't feel like me, I ate food I didn't like, I stayed up late when I wanted to sleep, I drank alcohol when what I really wanted was water, I hid my dreams from others and myself.  In essence, I abandoned myself.  For years, I have felt shame around...

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Give Me Your Wish List

Oct 19, 2021

If I could wave a magic wand and give you EVERYTHING you need to make self-care a daily thing in your life … What would you wish for?

This is an open-ended wish list, as I work on new workshops, programs, and opportunities for 2022.

You can simply reply with all your wishes.

For example:

wish I had a really fun way to track my progress... 
wish I had a daily email prompt to keep me motivated…
wish I had a challenge with action steps to keep me going…
wish I had a group that I could lean on for accountability and encouragement…


You can reply with 1 wish or 10!

I’m excited to read all of your wishes as I plan out the MOST empowering and supportive year ever…

Lots of love,
Amanda

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5 Ways To Make More Time

Oct 15, 2021

A couple of days ago I shared a blog post about how mothers get on average 17 minutes of "me-time" a day.  We both know that is not enough time to tend to your needs BUT HOW DO YOU MAKE MORE TIME for self-care????!!!!  It can be crazy making, right?  Well here are some ways to make self-care a reality - and not just a someday dream.

5 Ways To Make More Time For Self-Care:

1. Start with Your Needs First

Self-care is conventionally portrayed as pampering yourself, however, what it’s really about is meeting your human needs. This could be a need for relaxation, a need for quiet, a need for connection, a need for stability, and much more. Before you engage in any kind of self-care related activity, think to yourself: what needs do I want to meet here? What do I need most in my life right now?

Knowing what you need will help you truly care for yourself on a very fundamental level and make your self-care more efficient. Instead of...

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You deserve more than 17 minutes of "me-time"

Oct 13, 2021

As a mother and a woman I have been conditioned to put others' needs in front of my own, over and over again. I worry that if I take time for myself, everything will fall a part, or someone will need me and I won't be there, or that I shouldn't need time for myself because I should be able to do it all.

But this is all bogus. We both know this but the cultural conditioning and expectations are tough to get out from under.

Research shows that 78% of moms say they put off taking care of their own health to care for family members. Specifically moms, on average, give more time and care to family members in this order: Kids, then pets, older relatives, spouses or significant others, and then (finally) themselves.

Seriously, we are putting ourselves three places behind the family dog (listen, I LOVE my dog but my wellbeing has got to come first).

On top of that, mothers get around 17 minutes of "me time" each day.  Sound about right? 🙋‍♀️

How are we supposed to be functioning human...

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Turn someday into now

Oct 12, 2021

I have been a swimmer all of my life...it's something that has brought a huge amount of joy to my life and is also an ability/skill/passion that I am super proud of.  But about 8 years ago, after swimming at least 3-4 times a week for years, I stopped.  

We moved to a small town and the nearest pool was in the next town over, which felt impossibly far plus I had a bunch of hangups around the pool itself (it wasn't what I used to).  So I didn't go but I would tell myself regularly that I would get back in the water soon - I'd find a way to get over the hurdles.  1 year went by then 2 then 3 then 4...and now 8.  

EIGHT YEARS of putting something I LOVE to the side.  EIGHT YEARS of saying "someday".  EIGHT YEARS of "hoping" it would materialize in some way.  EIGHT YEARS of ignoring a desire and a passion.

NOT ANYMORE.  Last week I pulled on my swim suit, dusted off my swim cap, searched high and low for goggles,...

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xoAmanda