transformation looks different for everyone.

The most VULNERABLE photo I have shared to date.

31252889_10156527762237625_5518299137247805440_n.jpg

The picture on the left was taken 3 years ago. 
The picture on the right was taken about a month ago. 

Let me tell you a little about Melissa on the left: 
🔸️She had a great job, beautiful home, loving family and friends.
🔸️She had motivation, drive and a strong work ethic.
🔸️She enjoyed food, parties and living life to the fullest.
🔸️She invested in her personal development and pursued her dreams.
🔸️She lived for inspiring others and sharing her talents with the world. 

Let me tell you a little about Melissa on the right:

🔸️She has a great job, beautiful home, loving family and friends.
🔸️She has motivation, drive and a strong work ethic.
🔸️She enjoys food, parties and living life to the fullest.
🔸️She invests in her personal development and pursues her dreams.
🔸️She lives for inspiring others and sharing her talents with the world.


🔷️She BELIEVES in herself and takes ACTION towards what she wants in life. 

Same woman. Different beliefs. 

This post is not meant to be about the drastic physical change over the past couple years. This post is about what has shifted internally. 
Over the past couple years, I have TRANSFORMED my mindset in order to restore my relationship with food, find healthy intentions around my workouts, and live my life with confidence and a DILLIGAF attitude. 

We all have our battles, and they are a lot more alike than we may realize. We spend WAY too much time focusing on things that shouldn’t matter to gauge our progress (the number on the scale, the number of calories we ate/burned). In order to make any lasting change in our life, we need to first look at what is going on INSIDE!

Focus your attention more on how you are FEELING or the quality of your THOUGHTS. If you notice negativity, it’s time to make room for an attitude readjustment. 

Overcoming any hardship is NOT an easy feat. It takes time, discipline, sweat and tears. However, I seriously believe if your priorities are aligned and you are ready to do the work you can get through it. If I can do it, so can you!
If you feel lost on where to get started, I'm here for you.

the game changer in my recovery.

24862657_10156115029592625_6241995691133719814_n.jpg

When you start to SHOW UP for yourself, you will SHOW UP 1000x better for everyone and everything else in your life.

Over the past few months I have had a lot of people ask me about my health, wellness and fitness/yoga routines in addition to my life as an entrepreneur. They have asked out of genuine curiosity, as it is apparent to anyone who has followed my journey over the past several years that I have made some drastic life changes both physically and mentally. 

⭐️I went from weighing less than 100lbs to being at a healthy weight
⭐️I went from being terrified to eat “bad” foods (and trust me, the list of BAD foods was a mile long) to having a healthy but flexible diet where I enjoy everything in moderation
⭐️I went from feeling so insecure with any decision I had to make, to being unapologetic and fearless around knowing what I want and need in my life

Why do I bring this up?

It is easy to start a fitness routine, change your diet, or feel confident making one decision. What is NOT easy is consistency and STATE OF MIND!

Regardless of WHAT your goals may be, it doesn’t take much to put some goals in place and say you are going to start to make changes. But as time goes on, life gets in the way, and this commitment you make to yourself becomes less of a priority. 

It’s ok if I don’t do XYZ today, because (insert excuse here)... I will start up again tomorrow. Then tomorrow comes around, and another factor gets in the way. Repeat every day until you are back at square one.

The GAME CHANGER for me in making progress towards ALL of my goals was making sure that I was mentally prepared to commit myself and do EVERYTHING it took to get me to where I wanted to go. That meant scheduling self care into my day, dealing with my self doubt and making myself a priority in my own life. 

Now you may be thinking… that is selfish. I have to put my family/job/etc. BEFORE MYSELF.

I am here to tell you that you don’t. When you start to SHOW UP for yourself, you will SHOW UP 1000x better for everyone and everything else in your life.

Take a look at yourself right now, and ask yourself what is ONE thing that you have been wanting to do for YOU but haven’t. Now ask yourself why? Do you put conditions on your wellbeing….. “I will do (GOAL) when (CONDITION) happens?”

What is holding you back?!

The time to get started is now. Not tomorrow. Not next week. RIGHT NOW! 

I want to hear what your goals are for yourself. Share them in the comments or send me a DM. There’s no reason to wait for the New Year to start working on YOU!

[GUEST BLOG] Confidence Junkie Q & A

Last fall I had the privilege of meeting the lovely Liza Baker, a holistic health coach, author of “Flip Your Kitchen” and all around amazing person, at the "Best and Brightest in Wellness" conference in Detroit! After sharing a great conversation about our businesses and mutual passion for wellness and helping others, she reached out to me to be featured in her blog! In the Q&A I talk about CONFIDENCE, MINDSET and making RADICAL SHIFTS to live a life you LOVE!

Confidence Junkie | Q+A with Melissa Brode

One of the best parts of being a health coach is meeting other coaches doing their work in the world. Last fall, I met Melissa Brode of Fuel Wellness, and I just know that her wisdom will touch many of your lives! We put together a quick Q+A for you, and I encourage you to check out the resources Melissa mentions and her own work!

[LB] You call yourself a confidence junkie-say more about what that means (it reminds me of Gabrielle Bernstein’s SPIRIT JUNKIE-any connection?)

22308522_10155940480207625_8642893786912398710_n.jpg

[MB] I did complete Gabby Bernstein’s Spirit Junkie Masterclass in 2016, however I came up with the term/title “Confidence Junkie” while reflecting on the personal development work I have done in my own life.

A “confidence junkie” is someone who fearlessly and unapologetically embraces who they are and what they want out of life every day. I gave myself this title last year after reflecting on my personal health and wellness journey over the past several years. I have worked through some major hardships around disordered eating, anxiety, self-image, and personal confidence. Through this deep personal work I have become the happiest and healthiest I have been in years!

[LB] I often hear women complain that from the outside, their lives look like a fairy tale; from the inside, they feel like they’re living a lie-and you actually say something similar on your website (I think the words you used were “I was a HOT MESS!” How do you think this situation arises in our lives, and how does it play out?

[MB] For years, I remained stuck in my comfort zone. I felt safe and comfortable just playing small. I made myself believe that I was “happy” and “content”-and on the inside, I was anything but…. I knew I wanted to make changes in my health, I knew I wanted to start my own business, I knew I wanted to start living life on my terms, but my negative self talk and external factors kept me from following my dreams. I was afraid of failure, judgment, etc.

I personally believe that many women get caught trying to fit into unrealistic expectations placed on us by external factors (other people in our lives, society, media, etc.) and perhaps more importantly, our own negative self talk/inner critic. We get trapped living on autopilot, going through the motions, and living a life of “shoulds” (I “should” look/feel/think this way, I “should” stay in my current job even though I am unhappy, I “should” spend my free time doing XYZ even though I do not enjoy it, etc.).

For many people, this way of living becomes so deeply ingrained that eventually it gets adopted as normal. We become disconnected from who we really are and what brings us authentic joy, and we settle for how things are because it feels safe and familiar-even if it isn’t what we want and/or need. On the outside, we can look like we have it all together, but when we are not being authentic, we can easily find ourselves unhappy, resentful and even depressed with how we are living.

[LB] How did you shift this in your own life?

[MB]After years of living on autopilot and going through the motions, I realized that I needed to make a change.

In 2016, I unexpectedly lost two of my grandparents in a three-week time period. They were both HUGE role models in my life and always encouraged me to follow my dreams, and reminded me that I could do ANYTHING I set my mind to. After their passing, I had somewhat of an “ah-ha” moment where I realized that life is way too short to be living anything less than happy and confident. I made some personal commitments and goals for myself to work on my self-care, mindset, and health.

I started dedicating time to personal development work through reading, working with coaches, investing in courses, and practicing yoga on a daily basis. In order to live life on my terms, I needed to become completely aware of what I desired out of life, and digging deep was the only way I was going to understand that. Once I had an understanding of where I wanted my life to go, I had to identify what has been holding me back from achieving these things in the past. This work is deep, uncomfortable, and definitely not easy…and it is absolutely critical to move forward!

When I was able to identify the blocks in my own life, I was able to set up a realistic plan of action to overcome the barriers and move forward (this is something I help women with through my coaching). When I realized that I am 100% in control of my own life, I began to see how every thought, action, and decision impacted the next. Over time and with continuous work, I started to notice a positive shift in how I was feeling emotionally and physically.

The thing to remember is that this is a process, not a final destination! I continue to work on my mindset on a regular basis in order to ensure that I am living authentically and am staying true to myself!

Check out the FULL article here!

Instant Stress & Anxiety Relief

STRESS & ANXIETY

Loaded words for sure.

I don't care who you are or what you do for a living, these things affect us all at some point in our lives.

Right now, I am experiencing BOTH of them.

In the past I had my "vices" that I would use to cope with these emotions, that were not always in my best interest.

Rather than boring you with the details, I want to share my GO-TO healthy technique that I use to calm me down when these feelings/conditions arise in my life.

The 478 breathing technique was introduced to me by my coach last year, and it has been a LIFE SAVER!

Deep breathing has COUNTLESS benefits including stress reduction, increased focus and improved sleep. This practice is simple, discreet and has a natural calming effect on the nervous system.

Set Up:

If time and space permits, the following exercise is best done when you are able to sit and relax in a quiet place, but it can be done ANYWHERE!

  • Sit upright with a straight back.
  • Place the tip of your tongue against the ridge of tissue just behind your upper front teeth, and keep it there through the entire exercise.
  • Exhale completely through your mouth, allowing it to be audible (don’t be shy).
  • Close your mouth and inhale quietly through your nose to a mental count of four.
  • Hold your breath for a count of seven.
  • Exhale completely out of your mouth, giving it sound to a count of eight.
  • This is one breath. Now inhale again and repeat the cycle three more times for a total of four breaths.

Note: always inhale quietly through your nose and exhale audibly through your mouth. The amount of time you spend on each phase is not important; the ratio of 4:7:8 is what matters. If you have trouble holding your breath, speed the exercise up but keep to the ratio of 4:7:8 for the three steps. With practice you can slow it all down and get used breathing more deeply.

Source: Dr. Weil.com

 

For more mindfulness practices, check out my MEDITATION BUNDLE

 

 

 

 

Brain Dump Meditation

One of my FAVORITE meditations! 

Not your typical meditation! This one is for the over-thinkers, the “fidgeters” and the people who have a hard time slowing down. This exercise is intended to bring clarity to your thoughts and help prioritize  where you are spending your energy. This meditation can be done for any duration of time, but I would recommend spending at least 5 minutes journaling.

 

Supplies: Journal, pen, peace and quiet!

Kick-Ass Confidence Journal

So you want “change” in your life, but you don’t know where to begin. You are ready to “live life to the fullest”, yet that negative voice inside of your head wont shut up for long enough for you to figure out what that even means. You have tried reading personal development books, but they just end up on your bookshelf collecting dust.

SOUND FAMILIAR?

I know I have been there... For years, I sat stagnant inside of my comfort zone. I lived my life on autopilot, just going through the motions, knowing what to expect on a day-to-day basis. I settled with how things were because it felt safe, it was familiar and I knew that as long as I stayed within these self-imposed limits I would be just fine. But the thing is... I WAS NOT FINE, and chances are, if you can relate to anything I wrote above, neither are YOU. 
I have a solution for you!

Get your KICK-ASS CONFIDENCE JOURNAL TODAY! 

Are you ready to: 

*BRING AWARENESS TO YOUR BIG GOALS AND DREAMS
*IDENTIFY WHAT HAS BEEN HOLDING YOU BACK FROM TRULY LIVING
*REINTRODUCE SELF LOVE AND GRATITUDE INTO YOUR LIFE
*GET THE TOOLS AND TIPS TO SET OUT AND LIVE A KICK-ASS CONFIDENT LIFE

DON'T WAIT!

Get your Kick-Ass Confidence Journal HERE!

5 simple steps to make any goal a reality.

Going after any goal, whether it is in your personal, professional, social, or any other aspect of life is a process that requires commitment, continued learning and refinement. It would be irrational for us to think that we can just jump from where we are TODAY to where we want to be without coming up with a realistic, repeatable plan of action.

I know what you are thinking…

But I don’t want to wait to (INSERT GOAL HERE)! 

I hate to break it to you, but if you want to be successful, it is going to take some time. The quick fixes and “band-aid” attempts toward reaching success will only work short term. If you want to be successful, you are going to have to be patient, stay disciplined and trust the process.

Goal setting may seem intimidating at times, especially when we set out to accomplish BIG THINGS! But don’t let fear or feeling overwhelmed get in the way of achieving what you want in life! 

I want to set you up with a plan that will not only get you started with setting and working towards your goals, but also keep you motivated and committed to getting the long-term results that you desire!

KEEP IN MIND…

  • You must be willing to leave your comfort zone. Let go of where you are and start being drawn towards your goal, no matter how uncomfortable it might be at times!
  • Positive actions repeated over time become habits. Negative actions repeated over time become habits. Choose wisely!
  • Setbacks and changes in your plan are inevitable. Be willing to see them as learning experiences and chances to evaluate your action plan and commitments.
  • Look at the gap between where you are NOW and where you want to BE as an open ended opportunity for personal growth and change!

That said, here are fIVE practical steps to becoming a “goal getter”:

Step 1: write it out

Physically. In your journal, write out a detailed list of all of the goals that you would like to accomplish for yourself in the next year. BE SPECIFIC. It’s not enough to just say, “I want to be more confident”.

When thinking about your goals and what you want to achieve in life, you have to be EXTREMELY specific and clear. The more detailed you are, the easier it will be to see what you need to do to start working towards it!

Step 2: pick one goal

That doesn’t mean ignore your other goals all together, but if you’re going to get focused and really do this work let’s focus on your TOP goal!

Set a date or time frame for when you hope to have it accomplished by, but be flexible.

Step 3: break it down

Once you have your goal in mind, think about what is required to get there. Break your goal down into small, realistic, actionable steps that get you started in the right direction.

What are some small actions that you can take every day that are productive in getting you from where you are now to where you want to be? Who do you need support from? What do you need to let go of? What habits do you need to adopt? Make a list of these action steps and start to schedule them into your day.

Step 4: take action

You have your goal. You know what you need to do to reach it. Now, it is time to make a plan and GO FOR IT! Take at least ONE action step towards your goal EVERY SINGLE DAY, regardless of how small or insignificant it may seem.

Look at this plan like an important meeting (with yourself) that you cannot cancel.

Step 5: repeat

Continue to take positive strides in the direction of your goal. Keep an open mind. Stay consistent with your action plan and work at it every day without exceptions.

And most importantly, stay positive.

 

Download my FREE Goal Getter Guide HERE

 

This blog was originally published on Recovery Warriors

here's your sign.

23316551_704907596382267_6478665692098800037_n.jpg

🔹 that dream you’re chasing
🔹 that fear your’re confronting
🔹 that goal you’re working towards
🔹 that comfort zone you’re looking to break out of

Here is your sign to GO FOR IT! 
Don’t wait for tomorrow or for circumstances to be more “ideal”... ever moment you wait is a moment you are taking away from your happiness! 

Let me know how I can help! ❤️
New one on one coaching programs are available! Send me a PM for more info! Xo