5 Healthy Transitional Tips For Fall

michelle wellness

I love fall because it is the time of year that reminds us of the nature of things.

Things change and everything has its season. During the fall nothing is more noticeable than the leaves changing colors as they cycle off of the trees. There is an ever-changing rhythm to the seasons.

Here are 5 tips to help you eat healthy during the autumn season:

1. This Is A Great Time To Reset, Cleanse Or Detox Your Body.

Eating food in season is a wise thing to do. During the Fall try some vegetables and fruits you may not always gravitate to. This helps bring your body to balance in the most holistic way. Buying farm fresh and organic foods makes all the difference and keeps you from ingesting toxins. This is the time to visit a Farmer’s Market.
Enjoy fresh pumpkins, parsnips, yams, winter squash, sweet potatoes, turnips, apples, pears, figs, elderberries, pomegranates, Acorn squash and cranberries! This is the time of year I used a lot of spices like nutmeg and cinnamon.
This is a great time to take BeautyGreens.

Since the season is getting colder, it is a nice time to add in some Autmn recipes using a variety of vegetables.

Check Out This Autumn Soup Recipe


  • 2 Tbs. olive oil
  • 3 medium carrots, cut into medium dice
  • 1 large yellow onion, cut into medium dice
  • 2 medium cloves garlic, minced
  • 2 cups 1/2-inch-cubed peeled butternut squash (about half a 2-lb. squash)
  • 1/4 tsp. ground allspice
  • Pinch cayenne pepper; more to taste
  • Kosher salt
  • 1 quart lower-salt chicken broth
  • 1 14.5-oz. can no-salt-added diced tomatoes
  • 4 sprigs fresh thyme
  • 2 cups lightly packed, coarsely chopped kale
  • 1 cup lower-salt canned chickpeas

Preparation: Heat the oil in a large soup pot over medium-high heat. Add the carrots and onion and cook, stirring occasionally, until they begin to soften, about 6 minutes. Add the garlic and cook for 1 minute more. Add the squash, allspice, cayenne, and 1 tsp. salt and stir to combine. Add the broth, tomatoes with their juice, and thyme. Bring to a boil, reduce the heat to medium, cover, and simmer for 10 minutes. Add the kale and the chickpeas and cook uncovered until the squash is tender and the kale has wilted, about 10 minutes more. Discard the thyme springs before serving. Season to taste with more salt and cayenne.

You can also make a baked apple or have roasted root vegetables, baked sweet potatoes, baked pears or enjoy crisp apple pies. Fall foods are vibrant, colorful and nourishing. Did you know that the more colorful the fruit, the better it is for your health?

2. This Is A Great Time To Walk.

This season is warm, full of earthy colors; think deep greens, dark yellows and brilliant oranges and burgundy.

When you walk in this weather you are absorbing the vibrational energy of the earth. You are also getting much need sunshine that is suggested at least 20 minutes a day.

3. Boost Your Immune System By Drinking Plenty Of Fresh Water, Try To Eat More Alive (living) Raw Foods (if you can tolerate them).

If you are sensitive to raw foods, cook your foods lightly to ensure you get the enzymes. It’s also important to work on resetting your digestive track with Probiotics and Digestive Enzymes. BeautyFit has both!

4. Embrace Gentle Movements.

I highly suggest that you take this time not to work out super intensive all the time, but let your energy dictate the degree at which you work. Listen to your body more for cues that it is changing or in need of an adjustment. If you are tired or you need to rest, take that time. Use that time to meditate or reset your mind.

You may start to feel more sluggish. Just like bears who get ready for hibernation in the winter months. You won’t be hibernating, but you may notice that you are shifting with nature and there is a need to shed some of your old self. You will want to respect this time to do more yoga or something less intensive. Continue to work out outdoors when and if possible. The weather in most areas is just right and comfortable enough to enjoy.

5. Work on your stress levels and shift into self reflection mode

As the season shifts, notice what you want to shift. Maybe it’s time to clear out the clutter in your home or clear some negative friendships. Take time to look at how you can make different choices or some changes in your lifestyle.

This is an ideal time to hibernate and give yourself the gift of time.

Spend time relaxing at home with your chai tea, journal or read a good book.

You will always feel your best when you are in alignment with nature. There are lots of yoga classes that you can find online that share seasonal sequences. You can even look for practices that focus on the elements like earth, fire, water, and air.

There is a rhyme and reason for every season just like there is for everything in life. We have to remind ourselves at times that we are part of a bigger picture and cycle of things regardless of our busy chaotic lives. big goals and our to do lists!

I hope Fall is memorable and unforgettable for you this year!

Hit Me with Your Best Shot!


Be Your Own Hero, Know Your Agenda & Don’t Worry About Watching Your Back

Did you know that no matter what you do for some people they still will hurt you, talk about and undermine you? This is common when people are in “competition mode”.

It’s a real WOW moment when you realize the who did what to you! How do people justify their own bad behaviors. By slandering and gossiping about you. Cut down the competition. Try to eliminate the threat to their survival or success. The truth that you have one them can be scary! Great way to escape what they do they know is wrong. The hardest thing is to say and do NOTHING. To know all of this and yet stand tall and stay on the up! It’s not easy. I have failed at times, but it’s a great practice.

So what can you do to stay sane and keep succeeding?

Simple. Just keep doing you. I have yet to not recover from their insanity and strategies. I win in my mind, by not letting them win my attention or putting anymore of my valuable energy towards it. I don’t read their posts, I disengage, I do not want to know what’s up with them. I don’t look where I don’t want to know or go. That is the antidote.

I also learned people will lie to gain and do whatever to serve their own agenda. There are some unsuspecting characters who do this stuff too. Especially, when they are threatened by you because they know you know they “ain’t right”! It goes on all day in businesses not just Competition World.

When I saw signs of this I did try to figure out a way, but learned when you see shady behavior cut people out quick. Negative ties are like bad weeds. Good people try to work with people, build them up, but your level of compassion may screw you. The smart business move is to detach from it and cut them out mentally. Don’t try so hard with them or fix it. Just put your energy elsewhere.

I’m a fixer. I enjoy helping people and sometimes at my own demise. Boundaries and detachment are loving because it does not enable bad behavior and separates you from it so you can witness it at a distance. When your emotions are free you can watch and expect these individuals to set fires. They will be angry you don’t want to play with them. It’s like a three year old throwing a temper tantrum when they don’t get their way. This is what low level people do because they are on a low level.

But notice even well after you that their dramas are still going on with others. See the fires 🔥  Don’t be a fire fighter just move on. I am always grateful to be away from people like this after. I’ve even thought about sending out “thank you” notes saying, “thank you for showing me your true colors! 😏  It’s draining and it’s uncomfortable to not trust someone’s next move. No coach or friend wants to be on egg shells with Slim Shady’s and bullies. They need packs of people like them to be cool and the only people who follow them are on this wavelength so let them go and all who go with them. People who listen to them are gossips anyways and they are looking for FOOD.

So what can you do about it?

Nothing. I could of posted, I could of sued and I could of tarnished their reputation as they tried to at times mine, but then I am on their level. Instead I learned value in it all. I learned to be strong about who I am and what I stand for and JUST WATCH AND WAIT. They never get far.

All you can do when things like this happen is:

  • Expect it and keep rolling with the punches.
  • Savor those who are loyal and respect you in the moment.
  • Know your enemies and don’t try to friend them because it will never work. Insincerity breeds more insincerity.
  • Keep working, keep shinning and keep helping those who are willing to respect you and your practices.
  • Cherish people who respect you enough to respect the hard work you have done to develop yourself the right way.
  • Let their own karma teach and take care of them. I have seen it do so in every instance. It didn’t happen right away, it happened right when they were feeling they were at the top of their game. 😏

My business is my baby and the good news is no one can duplicate you. In retrospect none really succeeded at much because you can only get so far without the right foundation. Eventually, bad behavior catches up with people who are bad. And when they are succeeding it’s because people are conned by them. They are just good at bad. Sometimes when they succeed it’s all good too if you helped them build that right foundation. Often karma comes around and they will be handed the very lessons you were by them about character by others. They will see how it feels when they experience the competitive nature of others.

I know many have done well on stage and even professionally on some levels because I helped them develop what they needed and just that – the right foundation. I didn’t sit back and allow myself to be a victim. I brought it to light. “This is what you are doing that is wrong. This is the ethically right way to do it.” Some listen, but some don’t want growth. If you watch from a far after you can see the instability much more clearly. How can i regret that. Trying to stabilize an unstable person is like taming a wild horse. Keeping some people is impossible because they are going to do what they are going to do and I would exhaust myself chasing the unstable.

But I do smile at times knowing the opportunity for us all to transform. I don’t need credit for everything. I just know in my heart that I had an impact on them. Many come back later apologizing or realizing later what it was like to walk in my shoes. They learn they may of listened to others not on the up versus trusting someone helpful to them. So do you and never regret helping others. You are a good person for that always and forever. Your soul knows the truth and that’s what matters.

How I Stay Fit at Fifty: When Things Have Changed



But, in a way for me it’s easier than it used to be. I was working way too hard! It did develop my body, but it also burned me out.

As we grow older our bones and joints do change. So I actually do less now and get better results. When I over push I gain weight – weird, but true. Maybe you noticed this also happens to you. You know why? CORTISOL. Your body is taxed more easily since it’s not in its peak athletic condition at this age and why many pro athletes RETIRE in their mid 30s.

We can act young and jump around in the gym and do all kinds of crazy things like run marathons and enroll in Cross Fit. But It is not ideal for your body because of your human nature. Bottomline!

But, this post is only about what I have discovered about me and based on research and time studying what works with MY BODY. This comes from a place of non-judgement and only experience having coached thousands of people and helping them transform their mind, body and spirit.

What I do now to stay fit is not nearly what I had to do as Pro athlete. This is because I don’t care if I am 115 lbs. or perfect. I am happy to enjoy life vs being the best body on the beach or on stage.

My adrenals respond better now to lighter loads and steady state cardio – HIIT must be done low impact and in intervals. I actually lose weight when I don’t over train.

Doing intensive training and over using my joints is how I tore my ACL, meniscus and shoulder. I am now looking at 6 months to a year of recovery if I opt to have surgery. TOO LATE. Even though being hard core and training heavy was once the way, I now appreciate and teach more classes like:



And I’m enjoying a good seated Senior Fitness Class 🙂

I have even incorporated these methods into my clients programs so that they don’t get overwhelmed by heavy hard and intensive training in order to lose weight. If they aren’t in a competition that is not necessary.


I do it four times a week, but I don’t use weight that could actually give me a heart attack. I keep my cardio time down to 30-45 mins. Why? Because it’s harder to gain muscle, Too much muscle can cost you and I am working on preserving energy for my work and other things. Working out often can drain your brain.


I don’t over eat protein anymore. It does not have the best impact on my digestion. It can also impair my kidneys. So I continue to eat high protein, but many sources are plant based and sources like Collagen Protein.

I also don’t just eat rice and potatoes for carbs. I look for foods that are high in Orac value. Micronutrients and Antioxidants are very important to our health and even mental well being. Our skin will flourish and be more radiant and beautiful. I incorporate lots of Superfoods and I also use some supplementation that ensures.

I get nitric oxide, superfoods and healthy fats.I do not take a bunch of different supplements anymore. I keep it simple. You know why? Because the liver and kidneys become more sluggish and can’t process too much crap going through them. It that can cause side effects. If you are supplementing a lot, be sure to drink a lot of water and check those liver enzymes.


It’s common in my clients that they need them. Hot yoga junkies especially. I don’t drink as much water only because as we age, it can flush all the vital nutrients out of your body. (Sodium, magnesium and calcium). So I drink 1 gallon a day vs 2.


  • I don’t care to be perfect
  • I have bites of desserts and enjoy a good wine.
  • I don’t care to be the best at everything.
  • I am into quality everything.
  • I care more about my personal relationships & build them
  • I look forward to being a grandma one day
  • I have raised my kids so I have more time for me
  • I don’t sweat the small stuff
  • I embrace all kinds of people
  • I have more compassion.
  • I have been there and done that so now I great vision… (well actually that is changing too)


Collagen and Elasticity change. You can do things to improve things without going extreme. Every 50 year old should have a good Med Spa. But all those treatments, can be toxic so take it easy. I refresh my looks, but make sure my face doesn’t look 10-20 years younger than my body. The foods I put in my body and organic skin care and treatments help a lot.


I accept that I may not be able to feel my best at my 115 lb. competition weight and that my 135 is a healthy weight for me at this time in my life. I still enjoy cute clothes and love a good party! But drinking, oh boy, wine has definitely become a part of my lifestyle because it relaxes me, but getting drunk ruins my body, my brain and my mind. So that must be in moderation. I want a healthy liver so I continue to have a healthy glow.


Be well… enjoy your next half a century!

What are the Benefits of Growing Your Own Vegetables?

Who can resist the temptation of getting your vegetable supply from your own backyard? A lot of people would be quite happy to have an all-year-round supply of vegetables from their home garden. Well, with the right knowledge and the right tools, we can make this dream come true… but wait, why would you want to go through all the trouble of growing your own vegetables when they’re readily available in the supermarket? Today, we’ll take a close look at the benefits that have attracted many to vegetable growing in their backyards!


The Benefits of Growing Your Own Veggies

Improved Health

No one is going to look after your health if you’re not doing it. Knowing the source of what you eat is one sure way to prioritize on your health and that of your family. With homegrown vegetables, you won’t need to use harmful pesticides and other gardening supplements. Even if you did choose to use pesticides supplements, it would only be in small, calculated quantities that will not harm your health.

Improved Economy

Who isn’t looking for a way to save a few bucks on their food budget? I do and I know many other people would appreciate an easy way to save on their foodstuff expenses. Imagine a scenario where you never have to spend a dime on vegetables from January to January; that is exactly what growing your own vegetables would mean. It cuts down on your grocery budget.

Even better, whenever you have surplus you can sell it to your neighbors and make a few dimes for other expenses.



Improved Lifestyle

In today’s modus operandi the regular person can hardly find time to exercise, but lifestyle diseases continue knocking at their doors restlessly. Work, stress and economic woes preoccupy us everyday and the only thing we can do once we want to do at home is to sleep. Growing your own vegetables is an opening to physical activity that you can do as a family. You can make a hobby out of gardening. Such a good thing on top of all the healthy benefits that come with growing your vegetables?

Add Color to Your Backyard

The splash of green and an array of flower colors not only make your backyard a beauty to behold. This also gives you a reason to want to spend more quality time there. During a boring weekend and one that you do not want to go out, your backyard becomes a breathtaking beauty that you can admire for hours. There is beauty in growing vegetables —and even more so in your own home!

No Seasonal Limit to Vegetables You Eat

If you’re like me, you don’t appreciate seasonal changes that mean you won’t be getting certain vegetables at certain times of the year. How about getting ahead of this hurdle by growing your own vegetables? It is your garden and you get to decide what you feel like growing. Your supply of favorite vegetables will never run dry simply because the tide of seasons will have no bearing on what you grow. Just make sure to educate yourself on the different needs of your select plants.


You Help Our Beautiful Planet

Do you know what goes into growing vegetables for large scale supply? A lot of chemicals, harmful to the environment are used. When you grow your own vegetables at home, you get the chance to reduce the amount of these chemicals that have a far-reaching impact to the environment. If you and your neighbors get into this practice, you will be doing a big favor not only to yourselves but also the environment.










Join the “Fresh is Best” Lifestyle

When you eat fresh vegetables, you are getting unmatched nutritional value to your body. You only pick vegetables direct from your garden and only the amount you will be using at the moment. This is a big plus to your health since you have control over the freshness of the vegetables you eat.




Wrap Up

Nothing beats the convenience and a score of other benefits of growing your own vegetables. As much as it is healthy, you will considerably cut down on your grocery expenses. Once again, make sure you get the right tools and a garden hose (personally, I recommend a metal garden hose) for it to be an enjoyable journey all the way!


“Hello there! My name’s Sarah. I help out with the gardening posts you’ll find on the blog, and I’m also in charge of spreading the word about ElectroSawHQ to fellow bloggers and new readers on the Web.

Aside from helping my husband out with the family blog and taking care of our son, Zach, I’m a dedicated housewife and an avid gardening enthusiast. Family gardening and blogging just complement each other so nicely, I think everyone should try it!”

Secrets To Slaying as a Spiritual Entrepreneur


Owning businesses and having a few revenue streams is a lot of pressure.

But, I thrive on that. I am constantly paying attention to the ebb and flow. It’s no different than deficits and gains.  If something is energetically draining me, the signs are there that it’s not in alignment with my goals. If it is feeding my soul, I am profiting and I am thriving energetically, I am at the right place and at the right time. Less obstacles in the way. All is in sync and there is grace, known as, synchronicity. 

Here is how I keep the channels clear and accelerate my success:

  • I often look for energetic blocks. People or situations that block my success. It’s a tough call, but sometimes they have to go so all can flow again. If you can’t eliminate them you find creative ways do work with that energy. Dance with it. 
  • Once you shift into a place of this is not work, but what I am meant to do. You develop a strong mindset of purpose and doing you love. Maybe you just want another revenue stream that will help you pay for your child’s college! 
  • Knowing your why is when the magic happens. All I must do to leap to success becomes an invitation to better myself and expand beyond my own self limiting beliefs. Even the stuff I least enjoy. I tend to do that first and get it out do the way. Then I get to play!
  • If you want to be a super attractor for abundance you need to proceed more consciously. You need to have integrity and be a trustworthy. The people and things you need appear and have divine purpose towards your goals. Visualize. Embody your goals. Walk it and talk it!
  • Some view opportunity as “work” or think it should be “easy”. This over complicates it all. It should be play. And when you do it with love and see it as a game, you win!
  • Tell yourself this… “I welcome infinite possibilities and am open to receive.”
  • Networking is the number one way to succeed in my books. When you are around people who believe in your mission and who you connect with let them also help you find the things and people you need to build what it is you are doing.
  • The synergy of supporting and mentoring one another is very powerful. But, the key  is to always remain coach-able. If you have nothing to learn you must get back to reality and remind yourself, “I am not dead, I am meant to create and I need help! This is human.
  • When approaching less conscious people with what you have to offer, shift into speaking to them on their terms. Language they are receptive too and a pace they can digest. Slow talkers, slow talking. Always shift away from selling to “sharing”.
  • People pick up on energy. It’s magnetic and attractive. Salesy people come off manipulative and needy. When you believe in what you are offering and understand your why, you are authentic and people are more responsive to passion.
  • Be okay with judgments and rejections. Not everyone will be woo-hoo for what you offer. So be okay with some rejection. More people reject things without even really listening because they are afraid of regret and fear. So find out if you can ease their fears. Follow up later.
  • If you genuinely want to help people they will at least appreciate your invitation to share with them what you feel may benefit them. If not, practice non attachment to outcomes and move on to those who love, support and need your vision. They are out there. Gotta keep sifting.


I have a passion for helping others succeed and a reputation for being good at it now. I love sharing my success secrets.

In order to keep the spiritual vibes high,  you need to stay out of the garbage and keep focusing on staying “onward and upward!” Some people are just nasty. So pray for them. 

People pick up your grace and ease when you feel knowledgeable and aligned with your truth. You are confident that what you are offering serves others in a higher way. They may not go for what you have to offer, but they will continue to observe you. You never know, they may come around over time. Anything is possible!

If you are just posting to post. Get to work. Start another revenue stream!! Use your time wisely. Use social media to build relationships and attract. Be relatable and real. Care by supporting others too unconditionally. Post for them. Buy from them. Refer to them. Wish them a Happy Birthday!

Embrace your success, own your light , know your purpose and step into your greatness fully. Faith is a muscle. 

Practice surrendering and aligning yourself with your purpose for doing something towards your higher purpose everyday. Abundance is a symbol that you are on to something and are in the flow.

Don’t be surprised if some things to fall in your lap and that the guidance you need appears and comes quickly. 

 That’s how I role as a Spiritual Entrepreneur!

Still not feeling so sure? Just surrender and say this in a prayer to God, the Universe, your higher self, “Where would you have me go? What would you have me say? And to Whom?” Watch for Divine Guidance. 

I promise it will come and it will amaze you! 

Michelle Johnson: 
CFT Transformation Specialist,