MORNING MUGS: Coffee + Journaling, Your A.M. Creative Practice -Fill Your Cup or the World Will

In this episode, we revisit the longest study of happiness to date- and take note. The strength of our relationships is what may keep us living a fulfilled life. But when life feels busy and we have "enough" friends, how can we strengthen our relationship bonds to reap health and wellness?  Take a listen. 

“No One Is Coming To Save You !” - Mel Robbins In this episode we’ll talk about how change really occurs. I’ll also share why this year is one of the first in a while I didn’t make a vision board and I didn’t do the manifesting journal prompts. Change comes from uncertainty, discomfort , and a little bit of scary. Listen to how I use a tool to quiet the inner critic and take the action needed for...

"Gratitude is the path to happiness."- Neil Pasricha  In this episode, we are reminded of the constant practice of gratitude and the huge payoffs, both for the mind and the body. This is a great time of year to revisit what your practices are and to invite some new ones. Perhaps taking a look at gratitude through the lens of  "awesome" may help shape the way you see the world. This episo...

"If you only do the easy useless jobs, you'll never have to worry about the important ones which are so difficult.", coos the villain. " You just won't have the time. For there's always something to do to keep you from what you really should be doing."  In this episode, we'll explore how we can create some agency in how we spend our time. It's not just about the business of the daily to-do li...

In this episode, we explore the less obvious "helpers" in the world creating change. I'll share my experience when I'm in a place where the world's problems seem too "heavy" and how I shift my focus. We'll also dive into a 3 part journal activity to uncover your potential & purpose and how that can be the catalyst for change, both in your life and in the lives of others. 

Just a quick check-in to share why I keep showing up here and my tremendous gratitude for you- the listener. 

"Life without a design is erratic."- Seneca  In this episode, we'll chat about "Mental Hygiene" and the importance of checking in with what you need. Spoiler alert- it's not the things you "feel" like doing. I'll share my own health journey and how balancing routine and rest can be challenging.  

Holidays are for us to enjoy, but sometimes anxiety and stress creep in. Here is a "tool" to keep with you at all times. Quick, accessible anywhere, backed by science to help you create a little space throughout the season.   

Ever hear people say -surround yourself with good people and it will improve your quality of life? Well, what if you don't have as much control over who surrounds you, then what? In this episode, we'll look for ways to hack back and avoid planting the weeds of negativity within the social circles you may find yourself in. 

"You cannot be effective if you are not stable."- Bishop T.D Jakes.  When life feels like a game of Whac-A- Mole- get grounded. You cannot change what goes on around you- if you are unstable inside you. In this episode, we explore the possibilities of new rules to the life game of Whac-A-Mole and the importance of centering. 

“What other people think of you is not your business." 

"What you seek is seeking you" Rumi So we have to start by knowing that we do deserve more -  The things that are called to you are calling for a reason. So stop telling yourself it's too late Stop waiting unitil you make enough money to do something you’d really love Stop telling yourself “it's just my ego when you yearn for more in life Stop telling yourself that dreams don't matter that th...

If we wait for the moment when everything, absolutely everything, is ready, we shall never begin. – Ivan Turgenev

I’m sure some of you knew this day would come! I can not finish this challenge without talking about journaling. My second episode of this podcast is How to Start a Journal Practice and Stick With It, which is the most listened to by far! So if you haven't started a journal practice yet, you may want to check that episode out. But I thought for this last day of the episode I would revisit a specif...

For day 4 I thought we could talk some SLEEP- which we know is essential for all the things!! (Mind Body and Heart) When we either don’t have enough hours of sleep or not enough quality sleep it affects us in every aspect of our lives. Now often those things are out of our control, sleepless nights happen but we can set ourselves up for more nights of restful sleep. You know that feeling you get w...

Adapted from: NY Times Healthy Habits Challenge Set an intention to make a deeper connection with another person. It can be your partner (maybe life has gotten bigger/busier and you're feeling like you need to reconnect), a colleague, or even the barista at your coffee shop. Connections are essential for healthy living. You can be in a room full of people and still feel very much alone. Making a c...

Sometimes we get caught up in being busy and we think were are moving our bodies but we are not. We are busy "running" around but not actually running- running errands, running through the supermarket, etc; but it’s not intentional. So for the next 4 days, we are going to add intentional movement. You choose, what you need, whether that is a walk, a yoga session, or 5 minutes of stretching. Import...

Choosing how and what you put in your cup is just as important as filling it!!! You must make to effort to be intentional and deliberate on what you take in. I truly believe in this. It’s just so important. But to be consistent we need to keep it simple. *Start with a coffee or tea mediation: These next days will be adaptations from the NY TIMES Healthy Habits Challenge. Here is the first one: Use...

GET ON BOARD!! We are starting a 5 Day Mind Body Heart Challenge. We are often waiting for the thing that “ changed my life” not realizing we don't have to wait... we can grow along the way. So JUST START. - one way to do this is with an accountability tracker. My friend Laura @cultivate.coach who was here on the podcast spoke about how important scheduling and accountability are for change. Somet...

In this episode, I will be chatting with Laura Metzdorff- Rivera who has almost 20 years of experience in the field of health and wellness combined with over a decade of entrepreneurial success. She shares her knowledge on how to live a successful yet balanced and healthy life. Laura continues to own a thriving acupuncture clinic in California while relocating with her family back to the east coas...

In this episode we are reminded that "With everything that's going on in the world these days" is life- and you are living it. You can choose to be consumed by it or get back to the practices! Across centuries and continents people have figured out how to live a life of beauty and hope amidst turmoil and despair. It can't hurt to take a lesson or two from those that have overcome the obstacles of...

In this episode, we explore how to tell if we are enjoying that IG scroll or television show, or just numbing. As Brene Brown says " It's not what you do; it's why you do it that makes the difference." I also share my recent experience with virtual reality and how 'walking the plank' put me in a full-body sweat, right in the comfort of my own brother's living room. Could it be what we see on our s...

In this episode, we'll explore the spiritual clutter that may be holding you back. Time to take a little spiritual inventory. Grab your journal and listen along as you take the time to let go of what no longer serves you.   " Just like clutter can junk up our home and make it feel chaotic, it can do the same to our mind and spirit. When we hold on to ideologies, processes, or patterns th...

In this episode, we explore ways in which we may be experiencing multiple small doses of stress just minutes after waking. How are we starting our days, how does that spill into the rest of the day? What happens when stress carries on from day to day, for weeks, and even months. Imagine stress as a glass of water you were asked to carry, but come to realize you never put it down, now it's burdenso...

Mary describes herself as a wild, alchemical elixir of knowledge and experience. In this episode, she beautifully shares her vast wealth of knowledge painting a picture of what it means to live a holistic life. We discuss her journey into the wellness world as well the various paths she has taken along the way. In this conversation, we also explore her current offerings as a holistic health coach,...