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.

Sleep and Athletes

This article was written by Tuck.com

The benefits of good sleep come into particular focus for athletes. Post-exercise recovery with extra sleep accelerates the building of muscle, strength, and endurance. Without proper sleep, athletes suffer from poorer reaction times, longer recovery times, and worsened performance.

How does sleep deprivation affect athletes?

Sleep deprivation for one night or two, or the accumulation of sleep debt over time (for example, from getting one less hour of sleep per night), impacts reaction time, attention and focus, and physical recovery for athletes. The body restores itself during sleep, so it is necessary for recovery from intense training. A person who is sufficiently well-rested will not waste any resources on staying awake or straining to stay focused and alert. Thus, their body and their mind can focus solely on their athletic performance.

Poor sleep reduces reaction time

While mild sleep deprivation does not negatively affect aerobic capacity, it does affect reaction time.

Even small amounts of fatigue can significantly reduce reaction time and degrade athletic performance. A 2000 study showed that pulling an all-nighter has a similar effect on reaction time as having a blood alcohol level of .05% – either scenario can cut reaction times by half.

This reduction in reaction time does not affect just performance and play; it also puts the athlete at greater risk of injury. A 2014 study in the Clinical Journal of Sports Medicine found that adolescents who played a game following a night of fewer than 8 hours of sleep were nearly twice as likely to get injured.

Lack of sleep lengthens athletic recovery

Lack of sleep lengthens an athlete’s immediate recovery time, but has detrimental long-term effects as well. In fact, if sleep issues are not addressed, they have the power to cut an athlete’s career short. In 2013, a study published in the American Academy of Sleep Medicine followed 80 Major League Baseball players over a period of three seasons. Their sleeping habits were recorded before the start of the 2010 season and ranked according to the Epworth sleepiness scale. Players who scored high for sleepiness were less than 40 percent likely to still be playing three seasons later, as compared with 72 percent of players who scored low on sleepiness.

Sleep, stress, and mental focus for athletes

The effects of sleep deprivation are not isolated to physical performance. Lack of sleep also impacts an athlete’s mental focus, mood, and stress levels.

Anyone involved in endurance sports understands the power of a positive mindset. High performance athletes and Olympians frequently attribute part of their success to a strong visualization practice and positive attitude. Sleep deprivation has a strong impact on mood and can cause irritability that interferes with an athlete’s ability to think positive and “keep their head in the game.”

Studies indicate that sleep deprivation is linked to increased levels of cortisol, the stress hormone. Athletic performance already causes undue amounts of stress – adding to it is anything but helpful. Competitive athletes often have sleep onset insomnia before an important event, due to nervousness.

In Major League Baseball, “strike-zone judgment” or “plate discipline” refers to a player’s tendency to swing at pitches outside the strike zone. One might expect that over the course of a season, a player’s judgment would improve, since they have more practice, games, and at-bat time under the belt. However, one study of 30 teams found that players showed worse judgment at the end of the season due to mental fatigue from a long season filled with lots of travel.

Less sleep, lower energy for endurance athletes

Sleep deprivation has also been shown to inhibit production of glycogen and carbohydrates. These provide a critical source of energy during sustained athletic activity such as high-intensity weight-lifting or endurance events like marathons. If these stores are depleted, athletes will have less natural energy to rely on. As a result, they may rely increasingly on supplements that can have unexpected side effects.

These studies establish the importance of getting a quality night’s sleep if an athlete wishes to avoid risking athletic performance. The question then, is, does more sleep lead to better athletic performance? Some researchers say yes.

Do athletes require more sleep?

Research shows that athletic performance improves with sufficient sleep. Rested athletes are faster, more accurate, and have a quicker reaction time.

Stanford University’s Sleep Disorders Clinic and Research Laboratory has studied athletes from basketball, track and field, tennis, golf, and cross country. The evidence, usually based on small sample sizes, suggests more sleep results in improved physical performance.

Sleep and Athletic Performance Studies

  • Swimming: In 2007, researchers asked a group of swimmers to sleep 10 hours a day for six to seven weeks and found notable improvements. Swim times were faster, and reaction times and turn times in the water improved. Kick stroke count increased as well.
  • Football: A similar regimen (10 hours of sleep per day during heavy training) for football players also produced improvements. Sprint times for both 20-yard and 40-yards declined by .1 seconds. The players also reported improved mood.
  • Tennis: When women’s tennis players increased their nightly sleep to 10 hours, they also experienced improved sprint times by 1.5 seconds as well as their serve accuracy by 23.8 percent.
  • Basketball: A 2011 study of basketball players found that getting two hours more of sleep each night boosted their speed by 5 percent and their shooting accuracy for both free throws and three-point shots by 9 percent.

In all of these studies, forcing the athletes undergoing heavy training to sleep longer than average people led to significant improvements in athletic performance.

How much sleep should athletes get?

Trainers recognize the benefits of sufficient and even long sleep for athletes in heavy training. The recommended amount of sleep for an average adult is 7 to 9 hours per night. By contrast, adult athletes should get 10 hours in the weeks surrounding their training and competitive events, to ensure optimal performance as well as an efficient recovery. Adolescent athletes should aim for at least 9 hours.

If it’s not possible to get the full amount of sleep, naps can be a way to “make up” for the missed time, although they are far from an ideal solution. Naps should be kept to 30 minutes or less, and should be avoided before practice or competition as they can cause sleepiness upon waking.

Why is sleep so important for athletes?

Sleep is important for everyone, but especially for athletes. Sleep allows the body to recover from the physical stresses of the day, as well as process new information and commit it to memory.

Benefits of non-REM light sleep and deep sleep for athletes

During non-REM sleep, the body experiences higher activity levels of cell division and regeneration than while awake. These processes are critical for muscle recovery. Without sufficient nREM sleep, recovery time will be longer.

Sleep spindles are brain waves that characterize stage 2 of light sleep. These brain waves indicate the brain synthesizing new information, such as new training tips, specialized plays or movement, and coaching advice.

During deep sleep, the body regulates levels of cortisol, the stress hormone. When cortisol levels reach higher than normal, it impacts the body’s ability to digest glucose at best and lead to coronary heart disease or diabetes at worst. The inability to process glucose for sleep deprived athletes was similar to effects experienced by elderly individuals. Endurance is directly tied to the body’s ability to metabolize and synthesize glucose for later use as fuel during races and events that last beyond 90 minutes.

Benefits of REM sleep for athletes

During REM sleep, the Hippocampus works to transfer recently learned information to the neo-cortex for later recall. This includes all kinds of information, from muscle movements to visual and written information.

Very heavy exercise experienced by world-class athletes shifts the sleep architecture. The REM latency – which is to say the time period after the person goes to sleep before REM starts – is longer, and the sleeper has less REM during the first half of the night than normal.

Athletes who do not get sufficient REM sleep may notice a corresponding decline in performance. This is especially true for sports where detailed information is required to remember a play (such as football) or to orchestrate a movement (such as diving). For top athletes, fractions of seconds or inches can be the difference between winning or losing. It is critical that their bodies react quickly and perform movements as expected.

Does sleep deprivation affect male vs. female athletes differently?

Women are more prone to sports-related injuries than men. In particular, the most common injuries for women are ankle sprains, rotator cuff injuries, tendonitis, ACL tears, stress fractures in the foot or shinbone, and plantar fasciitis.

This has nothing to do with physical fitness. Rather, Harvard Medical School researchers attribute the higher risk of injury female athletes endure down to basic physiological differences between the sexes. For example, women have higher estrogen levels, looser ligaments, narrower knees, and a wider pelvis. The physical structure of the bones affects how women move. Female athletes can take proactive measures against injury by strengthening their muscles (especially the hamstrings if the sport is correlated with ACL injury), working to land from jumps with their knees farther apart, and using shoe inserts to prevent foot injuries.

Women are also more prone to sleep disorders such as insomnia, which can interfere with their ability to get quality sleep. Fortunately, women have been shown to recover from sleep debt more quickly than men.

How does sleep affect human growth hormone production for athletes?

Researchers have conjectured that long, heavy sleep impacts athletic performance due to the fact that growth hormones are released during deep sleep and the extra sleep encourages more hormone production. HGH production during deep sleep promotes tissue repair and recovery of the body and muscles, critical for maintaining sustained performance during an athlete’s career. Natural increase of HGH can be promoted by both exercise and sleep. Some top-level athletes attempt to gain a competitive advantage by taking supplements of human growth hormone.

Additional resources:

Sleep tips for athletes

Athletes wishing to improve their quality of sleep may find the following tips useful.

1. Practice good sleep hygiene.

Follow a regular sleep schedule, even on weekends. Reserve the bedroom strictly for bedroom-only activities. Develop a bedtime routine whereby you do the same things every night before bed, as a way of developing the habit of falling asleep.

The optimal bedroom temperature for sleep is in the mid-60 degrees Fahrenheit. Athletes may benefit from an even cooler temperature, since they sweat more during the day and tend to run hot from all the activity.

Avoid caffeine and alcohol intake, especially in the days leading up to an event. Unless prescribed by a doctor, avoid sleep aids and medication as they may interfere with athletic performance.

2. Avoid exercise at night.

Sleep is induced and sustained when your body temperature lowers. Avoid elevating body temperature by not exercising right before bed.

Instead, reserve training and high-intensity workouts for the early morning and afternoon so as to energize the body for the day. Ideally, exercise can be paired with sunlight and performed outside to sync up your circadian rhythms.

3. Reduce the effects of jet lag.

Athletes also have to counteract the effects of travel and jetlag on their ability to sleep.

Jet lag is harder to overcome when traveling east. Athletes who have to travel less or are traveling west may have a competitive edge over their opponents, simply by virtue of already having acclimated to the time zone. Giving new meaning to the idea of a “home court advantage,” sleep researcher Dr. Christopher Winter has described this phenomenon as a “circadian advantage.”

Athletes should aim to arrive a few days early if possible, to help them adjust to the new time zone.

This article was written by Tuck.com

How To Create Successful New Year’s Resolutions

profile_michelle_johnsonRight now many of us are thinking about our new year’s resolutions? We mentally try to set the tone, but are not willing to follow through on any level until January 1 or let’s say January 2! So why not do as much as we can to avoid confronting the very thing we set out to do earlier in the year and that’s correct this thing that is our nemesis.

Do you identify with any of these:

You start a new diet and quit within a few weeks
You joined a gym, but never go and when you do, you feel lost
You say you are only going to have one drink and wind up wasted
You swear off a person only to forgive them again
You are going to throw out old clothes, but never do
You swear off sugar and all carbs only to binge heavily on both
You write off an intimate partner only to find you are in bed with them again
You are going to spring clean, but never do
You are going to go to Church every Sunday and find you only go one
You are going to save a lot of money this year and wind up more in debt
You are not longer going to gamble
You are going to quit smoking cigarettes
You are going to get 8 hours of sleep and be in bed by 10:00 every night

All of these things seem like simple things in writing. However, when we have an addiction to something, it is a strong magnetic tug of war between us and our demons. Something as simple as not going to bed on time, seems simple. Underlying it could be a well of anxiety that the night triggers from childhood trauma. We suffer much deeply from some of these things than our consciousness may want to admit, while others have no issue with it and we are in awe of them! How the hell do they go to bed at the same time every night and wake up so bright eyed and bushy tailed? It must be some good melatonin they take! We think we need to gain or achieve something outside of ourselves to acquire a solution. Yet, the thing that should bring you peace is knowing the drug is inside of you. Yet, that alone seems to flare up some deep anxieties about self-reliance.

What triggers you to do the same thing over and over, is the definition of the insanity of a situation. So how do we find our way out? The first step is recognizing a very powerful force that lives within us all that we do have to tap into. This is Courage. Courage is the willingness to confront fear, pain, danger, uncertainty and intimidation. In some traditions, fortitude holds approximately the same meaning according to Wikipedia online. Mentally we begin to prepare for the New Year. We all want to set the tone by achieving some of our long lost goals. We create resolutions and like a mantra, we repeat to ourselves, “this year I am going to do it!” Yet, each year do we do what we say we are going to do and keep our promises to ourselves? Many of us will come out of the New Year’s gates strong and ready to conquer the prior goals we had set that left us feeling defeated. Many of us will fade out around two-six weeks into our goals returning to old habits. Why do we quit what we set out to do again and again? Why do we create a filter that prevents us from confronting our own bad habits and return to our old comfort zones? For many the issue is we lack the courage, which is the WILLINGNESS to confront. We lack the Fortitude, which is the fuel and drive we need to finish and finish strong.

The hardest thing we all must do in life is face our fear. The greatest challenge is the fears we have about our own nature, being exposed and ourselves. We fear rejection, failure and ridicule. We don’t want to do some things like tell the truth, in fear of upsetting another. But, is it upsetting the other that is really the issue or is the issue more a measure of how upset they will be at us and we have to deal with it. We don’t like to deal with things as a society. We have emotional Band-Aids and excuses for everything! We are trained to disassociate, even in the office. We are expected to be non-reactive, non-emotional and human all at the same time. It’s a real crisis for many of us. When we set out to achieve a goal, the reason we fail is due to this huge imbalance. Human=non-emotional=not possible. We may not show our emotions, but on the inside we are living in our own personal prison of emotions that is festering within us and this we can’t escape. We only wish we could fake it until we make it. The problem with emotions is you can only fake for so long until it chops you off by your knees and flares up. When emotions flare up, we in turn, wind up inflamed physically, mentally and spiritually. This can lead to very serious things like depression, a life threatening illness, the end of valuable relationships or thoughts of suicide.

Of all the virtues courage is the most important Without having courage you won’t be able to going into a void of your life and handle the unknown. You will always play it safe, so safe that you may miss valuable opportunities for the most important growth – spiritual. Fortitude means that you have firmness in spirit. How eloquently this ties into our level of courage. Isn’t this what we need “firmness of spirit” in order to get to the other side of our goals! The difference when it comes to my regular weight management clients and my competitors are that the competitors love the challenges the direction I give presents to them. They have an attitude of bring it on and want to beat the obstacles. They thrive on the energy of overcoming tough situations and somehow this causes them to focus and function even better! As the saying goes “a smooth sea never made a skillful mariner!”

When approaching our New Year’s Goals this year, rather than play the game of psyching ourselves out with the “I am going to do it this year!” mumbo jumbo, let’s DO IT this year. There is power in the play of language alone. The word “going to” already implies at sometime vs. NOW. The power is NOW right? We all know the book by now and do we need to read hundreds of pages about NOW to understand this simple concept? You must begin with an attitude of now since time is of the essence. What if before the New Year you begin to set your body up by starting to do more movement so by the New Year your body is in better condition to pound it come the New Year. How about instead of overeating as much as possible before the new year strikes, you go into the new year with no weight gain because overall you ate clean and healthy, allowing yourself a few cheats here and there. We must stop taking extreme actions because this is how we fail ourselves and lack fortitude. We create situations that are not realistic. You must begin with the blocks that build the foundation of your house first. This may sound like playing it safe, but it’s not, it’s smart because that is your pillar. You have to get serious as well about what is sabotaging you. What people and situations trigger you into regressing to old habits and attitudes? Once you have this key, you can open the door to your inner home and take a good look inside.

We have to learn to remove the obstacles that withdraw the WILL from following what we know is best for us. We know if we don’t we will wind up back where we came from and that is usually a place that’s not of abundance, but makes us feel like we are lacking. It’s another type of a hangover when we don’t follow through. Our emotional health will continually demand that we aspire to go higher in our thinking and virtues. This is what brings movement into our life in the directions we want to go. What creates a good life is aspiring to obtain a life that reflects all that is truly good. When we are out of alignment with our true nature and are living an authentic life where we are doing this, we don’t feel loved, appreciated, respected and successful. Inside we are empty on some level. The purpose of creating more form, function and goodness in your life is the path to success in all things you set out to do, but you must be the one shaping this. It doesn’t happen automatically for many and for those who get handouts there will be repercussions at some stage. It is our quest in life that brings passion, vision and purpose into us! We must have a quest and that vision needs to be balanced with all that is around us. Everything in our life should be a true reflection of this soul purpose. The writing has been on the wall a very long time for many of us. Are we working in this direction? Or are we more focused on vain efforts that continually have us coming up empty? We already know our weak spots, we just need to stay awake, with eyes wide-open, and temper them with strategies in place ahead. When you see something coming your way or find yourself in the same situation, just say, ” AHA, there it is again!” This in itself will have you be lining out of the situation knowing you don’t want to go backwards. Keep reminding yourself of the consequences, the suffering, the let downs and disappointments that go you to the point of wanting this to be your GOAL in the first place!

If you make a pact with yourself this New Year, make it much bigger than losing a few pounds. Your goal is to set the intention of beating the obstacles that come your way with strategies in place. You don’t have to have a third eye to know what is going to come your way in the future and tempt you to abandon your virtues. Go within and pull out your own punches by using the courage that lives inside you to face your own weaknesses. Use the virtue of temperance to manage yourself through these temptations knowing if you do, there will be gift for you on the other side. Each time you beat the foreseen obstacles; you will be that much closer to the finish line. Fortitude is achieved through this momentum. What we all have in common is resilience. Some are just more in tune with theirs. Champions never see losing as failure and winning as success, they learn from both and get stronger, better and more determined. As my grandmother always told me, “never wait until tomorrow to do what you can today!”

The Art of Living Beautiful With Uncertainty & Change

“Darkness cannot drive out darkness; only light can do that. Hate can not drive out hate; only love can do that.”

Martin Luther King, Jr.

We must all learn to live beautifully and be kind to one another even when there is uncertainty and change. We tend to scramble when everything is in a flux. The very nature of our existence is in a flux. Things keep changing whether we are aware of it or not. So how can we live wholeheartedly in the face of impermanence? Is it possible for us to increase our tolerance for instability and change?

Life is not always going to go your way!  This is why it is so important to practice discipling your mind. The challenge is to notice the emotional tugs things have on you. Stay with the feeling for 1.5 minutes without the story line. This is also a somatic technique that is good to work on during meditation. How long can you endure the discomfort or struggle with sticking to this exercise without letting your mind shift into stories. Many times our emotions make a very wrong story or miscommunication right. So keep in mind perception is very relative to how you feel in the moment. Be aware that most stories we tell without facts are not even true?

We live in duality and buy into illusion. We create stories to justify much of what we do and believe our own why even when there is no truth in what we believe at all. Even when we know the truth we still make up our own versions. This is when we are truly vulnerable and a victim of our own mind. It’s when we unmask our real emotions, let go and open our minds that are hearts can open not constrict. We enter the rhythm of our lives and can be in our power. We get to know our own strength. Learning to move with the tides and be true to our own nature is a part of the path of healing. It has to be authentic to us, this truth. It can not be someone elses or prescribed. It has to resonate in your heart.

We can spend our lives suffering over things we lack control over or we can cease these opportunities as gateways for our own liberation. We can free ourselves from the lies and hate that create nothing valuable. We have a choice with the outcome of today, to embrace the open-endedness of the human condition and look at it in a fresh, unfixated and an unbiased way.


When we become negative we pollenate in a way that does not help us grow, but squashes our light. We need to first look within and have compassion for ourselves. We need to shift into the uncertainty of not understanding some things rather than be so sure and seek to destroy or go into battle. Can we keep our differences in perspective?

When we dim our light and participate in negative energies, we lose our life force, we are subject to illness, addictions, bad relationships and so much more. If we shift into a place of really wanting to transform our lives, we can see that our enemies can be our greatest teachers. Those very moments we feel we are losing can create an inspiring comeback. People in our lives – all of them – are special messenger’s that show up to point out where we are fixed and where we need to be more in the flow. The comfort of always flowing is not a place you want to be too comfortable either. I have learned to find comfort in discomfort.

Some of fate may be in our hands, but much of fate is not. There are global reasons, national whys, personal agendas and more. For me, using prayer and meditation has helped me stay calm, pull back and learn to have faith in things. Most things find a way of working out or shifting and changing things in a way we need to learn to adapt. Panic, fear, bouncing around to the next best thing are weaker ways to cope. How can we be so certain or uncertain?

If you just can’t seem to shift, try to sit and sit still long enough to listen to the guru within for the answers. When we use discernment in our life and  sit back, we learn to be more conscious about how we really want to react. We can respond with intelligence vs. ignorance.

Learning to do these very things has helped me. I have been able stay in a marriage that comes with its challenges without running, it helped me raise a daughter through very difficult times and stay motivated to be all I can be, it helped me comeback when I had felt betrayed or lost an opportunity. I can only speak from my experience. I have received many gifts that I would not have known had I quite or always reacted poorly to change. I’m sure that love is a grace and fear is a curse. We create much of our own discomfort and pain through the choices we make that are not in alignment with our higher truths.

So what are we going to do about life and the many parts we lack control over? How will you handle these moments? My suggestion is to think ahead now. You need strategies to balance the areas you may know you are weak in. It’s important that we learn not to dim our light, but raise it especially when we or others experience the darkness. It will illuminate the soul.

Our nation needs us all to raise our vibration into a place of love not hate and global healing begins within. By shifting and changing through practice and right action, we do help the world gain some momentum. Our energy effects everyone around us and who we come in contact with. Get to know your own power & strength.