'And' can be one of those powerful little words that can change the way that you talk to others, talk to yourself, and enable true understanding, validation, and set and hold boundaries. That's a big promise for such a little word! This is an e...

Have you ever found yourself in a situation in which you are in a crowd? Maybe it's not even a crowd of strangers, but people that you like or love, but it's either too loud, too angry, too chaotic for you to feel calm, safe, and comfortable? I...

Everyone needs a balance of things in their life to make sure that you feel good, that you are taking care of yourself, and that you are creating an environment for yourself in which you can thrive. We are each so individual and we are going to...

When you have wanted to drop a few pounds in the past, how have you gone about putting together your own personal plan? My guess is that you might have done what a lot of us have done. We started out by looking at all of the choices of diets th...

Active Listening has been around for a very long time. We have all heard of it and you might even know the steps. But have you ever spent a significant amount of time practicing them? Practiced them until it feel more natural? If you have, then...

You have heard the saying "Show me your friends, and I will show you your future", or "I will tell you who you are". We are going to take a look at your closest friendships and do some reflections on them and on the influence that they have on ...

Have you ever heard of the terms Carb Cycling, Metabolic Confusion, or Macro-nutrients? If you have but you aren't really sure what they are all about or how they relate to each other, then we are going to take a little crash course into the ba...

Let's talk about what is left on your list of brand-new habits that you want to start. Or you are working on starting them. Maybe you even do them once in a while, but not yet regularly. Let's consider why using accountability and raising the i...

Have you heard of Gretchen Rubin's Book, The Four Tendencies? If you haven't, I will give you a quick re-cap and this week we will talk about what it is like to be the tendency that is the MOST common- that of The Obliger. If you are an ...

I know- you've heard it... fruits and vegetables are good for the diet. Plant-based eating is good for your gut health. Good gut health is the key to lots of all-around health. But what do we do when we don't want to completely change the way t...

How is your New Year going? Many of us have begun some new habits and already by week 3 of January, it is not as exciting and fun as it felt on Week 1. Sometimes we already feel like we are juggling too much and that familiar feeling of overwhe...

Did you realize that MOST of what we do in a day, in a week, throughout the year are our established habit actions? We do have some variety in our lives, but even when an event comes up that we attend, or we go on a date, or see family, our beh...

There are so many sayings around telling us to live a big life and to chase our dreams and never to give up until we get to exactly what it is that we want. After all, we don't want to have any regrets, right? This week we are going to explore ...

It's that time again. Many of us will be sitting down to write our New Year's Resolutions. I have a different approach for you this year. Before you begin making yourself promises that will be abandoned within the first few weeks, consider maki...

What are the songs and the bands and the artists that really get your blood pumping? We all have favorite types of music and this week we will dive in to why your favorites are your favorites. And more importantly, how can you use your favorite...

As we develop new skills in ourselves, how often do we begin by sitting and relaxing, closing our eyes and taking some breaths. We do it with meditating, with praying, with thinking or calming down. Let's take a look at the two books that I am ...

What are your thoughts on hypnosis? What about self-hypnosis? Some may by more familiar with this than others, but I bet that most people do not currently have this tool as a part of their daily life. But, what if there is something there that ...

What are the things that you do consistently in your life? I bet that you have other things that you wish that you did more consistently. Have you ever started some new habits and then had them fall off when you didn't keep them up perfectly? L...

Have you ever thought about the things that we do to make ourselves feel better? How do you get through a stressful day? Can we find any lessons in taking a look at the way that babies learn to self-soothe themselves? How do they do it and what...

How do you decide what it is that you fit into your morning routine? Have you had the same morning routine for years and years? Or does it change over time? Or is it completely different every day? What are your morning tasks tied to? Is it the...

Sometimes you find yourself in a difficult decision. Maybe it's even a small decision, but it feels like a little tug of war between what you want in the moment and what you wish that you would decide to give yourself what it is that you like i...

Do you ever wish that you could have more control over things in your life? What about over other people or even over things like our country's election? It can feel terrible wrestling with the fact that we just don't have control over things. ...

Think about the way that you live your every-day life. How many days seem the same? How many days are filled with activities that are closely aligned with your core values? We have all established some habits that we WANT to keep. They are habi...

What are you doing right now? Right this very minute? Now I know that you are looking at the description on this episode, but what else is going on in your life today? Can you picture others who are having the same kind of day as you today? Wha...

Have you ever had a See and Say wheel when you were little? If not, are you familiar with that old toy where you pull down the lever or pull the string to see which farm animal it will land on and make that noise? We are going to talk about wha...