Every year, more and more women watch their health and vitality slip away. Today, women are overwhelmed by chronic health problems. Whole Body Upgrade is about how we can take charge of our well-being and raise our vitality. It’s about creating good health, enjoying our lives, and becoming more resilient energetically, spiritually, physically, mentally, and emotionally.
When I was diagnosed with PCOS I knew that traditional medicine was not the right path for me. I was determined to find a better way, a way that has an all-encompassing view of the body and what it needs. This is what led me to create my Centered Wellness Framework which has helped me and others through many health struggles and is something I want to share with anyone who is feeling stuck or overwhelmed with their health.
If you're focused on that "one thing" that you believe is holding you back, you may be going about it all wrong. So many times, what is holding you back is not exactly what you think it is. In this episode I dive into the root problems of what is actually holding you back from making positive change and how to solve them.
When things are difficult and challenging, you may find it hard to do the things you know will support you. And it is exactly in that moment when we need to show up for and take care of ourselves. In this episode, I talk about what it looks like and the how of learning to commit to yourself.
Many of my clients can’t quite see what’s on the other side of the current challenges they are dealing with, and they don’t believe that they have the ability to change. They don’t see what’s possible on the other side of the transformation yet. There is enough awareness that there current experience is not what they want. They know there has to be a better way. And yet, many of them hold stories about themselves or about what’s possible. They seem more like a fact in their heads about what is REALLY TRUE. They are arguing for their limitations.They are fighting for the idea of who they are now, not the possibility of what could happen and who they could be.
Talking to the trees and being in connection with nature is a particularly powerful healing source. In this episode, you'll learn the value of being in nature, how to listen to the trees, and the value of being in reciprocity. Don't live near the woods? You can do this with any tree, bush, or flower around your home!
Many women give away their power. What do I mean by power? The power of speaking what you really want, making decisions, and telling people what you need. Women have a history of giving away the power - often because they have been conditioned this way by the patriarchy and the systems in place to purposefully keep women down-- and how it manifests is wanting to be accepted, wanting to belong, not want to get anyone angry. Often women don’t want to rock the boat! What you may not know is that it's not just emotional; it’s an energetic giving away of a part of who you are and what you want. When you decide that "it’s fine" and not state what you really want, or to not use your voices, or you are silenced in some way, you are giving a way a part of your energetic self. Don't give away that power that you have that is YOU.
I hear many people say that they want things to be different or they want to feel better or they want clarity, and yet they don’t have the tools. With the tools I have learned over the years, I can offer a new way of looking at things for them. Some people are all in and have reached a point where they just can’t continue to live life the way they have been living it. They are all in. They make space for the inner work they need to do and they make room for the outer work (like changing the food). There is a commitment. In this episode, I talk about what being "All In" on your health looks like and why support is so important.
When my mind is overly active and telling me all that is wrong, the quickest way to peace is through surrender. Surrender is a sacred practice and one that no only allows your mind to rest, but also allows the space for change and for solutions to come thorough If you mind is filled with worry, there’s no room for love and solutions to appear. If you mind is filled with love, if your mind is filled with this knowing that you can offer it, that you don’t have to do it all yourself, then solutions do appear.
Sidewalk Oracles, by Robert Moss: https://amzn.to/3r4Ne4z
Outrageous Openness, By Tosha Silver: https://amzn.to/3aZSgtu
Life can be hard (um, hello 2020?) and in times of turmoil, we need support. One of the best places to start is within by learning to not only change the conversation in your head, but show up for the younger parts of you that need support. Developing this compassionate relationship with yourself changes everything. In this episode, I talk about how to develop that relationship with yourself and show up for yourself no matter the situation at hand.
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Learn more about working with me here: http://bit.ly/VibrantHealthProgram
This episode is all about listening deeply to help your health and wellness. When you listen deeply you are listening to your body and the messages provided. These can show up in lots of different ways. It could be the pain in your side, the heaviness in your chest or the lightness throughout your body. When you notice there is a sinking in your stomach, listening deeply is about seeing what message that sensation has for you. This could be emotional, energetic, and can be connected to thoughts and beliefs that we have. These thoughts can be our own or could be passed down from ancestral beliefs, or past lives. Listening deeply is listening to what is needed in this moment in any of the wellness bodies- typically we tend to pay more attention to the physical symptoms first. Sometimes this listening deeply is also about what the body needs- movement, more vegetables, less inflammatory foods. We can listen to the body on all levels, and that listening offers opportunities for healing, health and wellness. Listen in to learn how to listen deeply to help create health and wellness.
This episode is all about setting yourself up for YES. What do i mean by that? So often when we want to make a change, we find that we need to say 'no' to the old habits or patterns that we have be relying on. This could be thoughts in our heads or food that we reach for or ways to deal with emotions. This can be really challenging if you find that you have to say 'no' all the time when you are used to saying YES. And in fact you can feel like a young kid. In this episode, you'll find out ways to say YES that still make you feel good about how you are treating your body.
In this episode, I talk about how and why managing the energy wellness body is hugely beneficial in your health and wellness. By managing your energy, you’ll find that you get stuck less often and that you have more energy. The bonus is you you won’t be as exhausted all the time! Listen in to learn how to manage your energy body.
Being exhausted is actually a symptom.
You are exhausted and don’t have enough energy to play with your kids and enjoy your life. You want to feel better– to move from where you are to the next level of who you want to become. You have tried everything and you need help on how to turn the exhaustion into wellness. You are ready for someone to take you by the hand and say you are worth it.
You can feel better, have more energy, and step into feeling like the person you want to be. You can be the one living your best life, plays with your kids, and is JOYFUL. This is your opportunity to get support as you step into a new you. This is not a resolution– and it’s certainly not through willpower– this is your new life and it’s waiting for you. You can be the person you’ve always wanted to be; the one that has energy, that feels good, the one that takes amazing care of herself because she knows she is worth it.
Course homepage opens January 29th! Registration closes January 31st.
Find our more here about The Whole Body Upgrade Course: https://bit.ly/WBUcourse
Questions? Email me!
In this 4 part series, How To Make Sustainable Change, we’ve been talking about change and how to make change in steps that are sustainable- and not just sustainable in the “I’ve got to get this done” but in ways that are kind and compassionate. So far we’ve talked about self-compassion/gratitude as the first step to change, and then we talked about the mind, and last episode we discussed the importance of energy to making change. This week we are going to talk about compassionate self-discipline. Find out what that means and how to tie all the steps together to make change towards health and wellness in your life.
Three Secrets You Weren't Taught About Health That Keep You Exhausted masterclass: https://bit.ly/3secretsmasterclass
The Whole Body Upgrade Course: https://bit.ly/WBUcourse
We are made of energy and if you don't know how to manage energy, you can pick it up in other places or from other people. We as a society haven’t been taught how to manage energy because we weren’t taught that we ARE energy bodies so we don’t know how to keep our energy to ourselves or check to see if other people have given their energy to us. Energy is another hidden piece of making change that we'll explore in Part 3 of How to make sustainable change.
Free Masterclass January 25th, Three Secrets You Weren't Taught About Health That Keep You Exhausted: https://bit.ly/3secretsmasterclas
Join me on January 29th for The Whole Body Upgrade Course: https://bit.ly/WBUcourse
In Part 2 of the 4 part series in creating sustainable change is the HOW. How to make long term change in your life with kindness. This episode I talk about a piece that you may have noticed in the last episode- it’s the thoughts that we have or the conversation we have in the head. This is the HOW to change how we feel about ourselves, but also what you are believing. The conversation in your head as a major part of change that is kind and compassionate. One of the biggest changes I find that my clients need to make in moving towards health and wellness is not just the food they are eating but the conversations they are having in their head. When you change the conversation in your head, you change your emotions, which change the actions you take each day.
Three Secrets You Weren't Taught About Health That Keep You Exhausted: https://bit.ly/3secretsmasterclass
The Whole Body Upgrade Course: https://bit.ly/WBUcourse
Many of us make New Years resolutions only to kick them to the curb in the first 3 months. In a 4 part series, I’ll explore How to create change in a way that is sustainable and long-lasting. Details for the January 25th masterclass coming soon!
Three Secrets You Weren't Taught About Health That Keep You Exhausted: https://bit.ly/3secretsmasterclass
We have a choice between choosing the shadow and the light. This solstice light a candle, or have a fire (safely) in the backyard, somehow connect with that divine light that is within you and EVERY single person that is on this earth. You come from light, you are the light, and there is nothing wrong with you.
Each day, we are either making decisions that are going to serve our future health and wellness, or they are serving the immediate wants that we have now. This episode talks about the “broke” health decisions and how they influence your life, and the "upgrade" health decisions that put you in a place to upgrade your health. You'll learn how each decision brings you closer to becoming your future self, and how to make more upgrade decisions, and how they are investments you put in your health bank account that will give you so many good health dividends.
I've been practicing living in love as a way to move through the world. It's a very different way of being and it fills my body with delight. This episode dives deeper into the practice of living in love, how to listen to your heart, and includes an easy practice you can put into play now to live in love. Join me in December as I bring Living in Love to the front of my mind, instead of as an afterthought.
I'm practicing love over on my Instagram Reels! You can find it here and join me in living in love.
Anxiety seems to be what’s up for everyone- 2020 has been a crazy year and that means a lot of changes and uncertainty. This episode is based on two basic questions: "What are you worried about?" and "What do you do when you are worried?" Listen in to hear how to deal with your own anxiety in a natural and holistic way.
My 4-week course called Everyday Mindfulness can be found here: http://bit.ly/CenteredMindfulness
Resistance shows up in so many ways. I’ve often heard the phrase “what we resist, persists”- the thing we reist about ourselves or our life is the thing that keeps coming back over and over again. It’s a big red flag that there is a lack of acceptance. When resistance shows up, we are holding on to the self that we are familiar with - that identity of who we think we are. This week I'll talk about what resistance looks like and how to move through resistance to get unstuck.
10 minutes to getting unstuck is here! http://eepurl.com/c3VBwv
Destuckification quiz is here! https://bit.ly/getunstuckquiz
Most of us fill our days with social media, news, junk food, caffeine, work, with a side of a constant conversation of self-pressure and doubt. I’ve heard the phrase “Life is made up of moments” and if those moments are what make us up, we’re filled with coffee, wine, and negativity. What does that leave space for? Frankly, not much. And for some this is exactly the life that want- and that is totally fine! For me though, I want more. I want space. I want space to decide what I want in my life. And I also what space to see what might want to happen. I want space to dream. I want space to allow things to enter into my life and delight me. And that space, is where all the magic happens.
Boundaries aren’t just for saying “no”- we need them in all parts of our bodies. This episode is about using the five wellness bodies to create healthy boundaries creates more space in your life to feel better and have more energy.
Free mp3, 10 minutes to get unstuck: https://bit.ly/2YhmVg3
When big changes or transitions come about, when the daily to do list slows down, many women notice that they don’t know who they are- who they really are. They notice a feeling of not being whole, or feeling disconnected from their body, or not knowing what they want in life. In this episode we'll all about how to find yourself again.
The secret to change is that you have to become a whole new you. The person you are now, has to learn to do things differently, one small step at a time. Each little step adds up, until one day, you realize you have become a whole new you. You've become your future self. Want to meet your future self? Listen in and you'll learn why part of the change process includes becoming a new you, and meet your future self.
In this episode, we talk about how accepted a woman's pain is in the western society. Oh, it's because we're aging, or because we've been in a car accident, or because we have children. We need to accept that we will be in chronic pain for the rest of our lives. Or.... do we? No! Let's talk about exactly how good it can get and how much better you can feel. It is attainable for you.
In this episode, we talk about how to tell if you are ready to start your whole body upgrade by determining which of the four phases of change you are in. You can connect with me on a free chat by following this link.
Your body has a lot to tell you. Many times, messages from your body can hold the key to things you are struggling with in your life. But - we aren't really used to listening for the messages! It requires finding stillness and witnessing yourself without judgement. So, together, we will close out this episode with an exercise in deep body listening.
Many women try to make changes using knowledge and willpower, only to find they aren't enough to make big (or even small!) changes. What happens in your mind when you try to change your eating habits? We'll talk about why it's so challenging to stop eating things we know aren't serving us, and how we can gently start to reframe and try in a different way.
In this episode I talk about self-compassion: What it is, what happens when you are not compassionate toward yourself, and some (small and gentle!) actionable steps you can take right now to start practicing.
Self-compassion assessment by Kristin Neff, PhD: https://self-compassion.org/test-how-self-compassionate-you-are/
Everyday Mindfulness: https://www.centeredyou.com/product/everyday-mindfulness/
In this episode, we explore the case of one of my former clients. Faced with a surgery she wanted to avoid, she instead created new rituals of self-love and crafted a deeper relationship with her body and with food.
In this episode, we delve into examining that little voice in our heads - the inner critic, the ego, the voice of people from our past - and explore its motives, how to bring awareness to it, and even bypass it in a compassionate and realistic way.
Mentioned in this episode:
Brooke Castillo (https://thelifecoachschool.com/brookecastillo/)
Byron Katie’s “The Work” (https://thework.com/)
Getting unstuck is the primary wish most clients have when we start working together. Last week's episode I talked about how important energy is to getting unstuck. In this episode I'll talk about getting unstuck using a different wellness body, that has some overlap with the energetic wellness body. I'll be talking about the spiritual wellness body and why this wellness body is so important for removing the stuckness that so many women feel. Listen in to learn how you can identify unbalance in the spiritual wellness body so you can get unstuck, feel better, and have more energy.
Physical pains, stubborn emotions, even recurrent thoughts are all problems that my clients and students experience. The good news is that they often see relief when we clear the Energy Wellness Body. The Energetic Wellness Body is a critical part to health and wellness and unfortunately, many people in the US don't know about it. Listen in to this podcast as I talk about this little known concept of energy, and how it can help you feel more vibrant.
Today I'll teach you how to build a strong foundation of health and well-being. The last few episodes talked about systems and paradigms crumbling and falling apart, and this is about building something new. Many people have pieces and parts of wellness and this episode offers a way to make it a strong foundation for your life, using the Centered Wellness Framework.
The world is changing before our eyes. It’s in a state of turmoil, and I believe it is also the great undoing of generations of systemic problems. While it’s so hard to watch it all unfolding while fighting for the values we want to see, it’s offering us an amazing opportunity. This episode is all about how there's a shift happening to new systems, both externally and internally.
Today we'll talk about the underlying problem with the "Treat Yourself" culture that surrounds us. Women are often sold the message that if you've had a hard day you need to "Treat Yourself" with a reward (usually sugar or wine). I'll talk about how it's a false sense of self-care and what you can do instead to take care of yourself.
Many of my clients and friends have been struggling lately, and I'm no exception. This episode is all about how to use the 5 Wellness Bodies (with real examples) to help when things are really hard- like during a global pandemic! *Note, I to use a few choice words in this episode, so wear headphones if listening around young or sensitive ears*.
Have you ever noticed that our current systems here in the US are designed to sustain a problem? In this episode, I'll talk about how different systems in our culture are currently perpetuating a problem, and how we have the power to change now to make a difference in our own health.
Our society is drowning in illness. It is so common we’ve come to expect it. Years ago, it was uncommon for a young woman in her early twenties to have any health problems, yet that was my experience. Migraines, irritable bowel syndrome, dizzy spells, high cholesterol, hypoglycemia. I was just like so many of my friends—succeeding academically while also eating fast food, staying up late, drinking excessively, and basically living as a huge ball of stress. There was no information around me from doctors, family, or friends that suggested that lifestyle contributed to health. Though we have come a little bit farther now in understanding some of these links, huge gaps remain. In our society, sickness has become the norm—it’s basically expected—but it doesn’t have to be that way. This is my story of attaining a vibrant life filled with health and wellness, it’s the story of the clients I’ve seen, and it can be your story, too.