It’s OK To Take A Step Back

We all know (and despise) the feeling of taking one step forward and two steps back. However, taking one step back to rectify a problem before resuming the forward movements is nothing to fear. In fact, it can often be the most effective path en route to success.  

After all, failure to address those situations could allow those issues to hold you back for many years to come. Taking the time to invest in self-improvement today can be the key to a brighter tomorrow. Here are just five examples where this route may be the ultimate solution.  

Career, Road, Away, Way Of Life, Success, Road Sign


Restoring Your Self-Confidence

Let’s face it; a lack of self-confidence will prevent you from ever truly being yourself or chasing your dreams. Becoming a confident and empowered woman through mental development is the goal. It will enable you to tackle the challenges of life with far greater authority. Those rewards can extend to your career, love life, and personal adventure. A confident you is a better you.  

In addition to the mental training, you should consider physical developments. Whether it’s losing a little weight or discovering a new and improved hairstyle doesn’t matter. Looking good makes you feel good while the health benefits are sure to boost your confidence levels in the process. In turn, this can only have a positive impact on the life journey ahead.  

Overcoming Bad Habits

While we all naturally focus on the positive additions that could be made in our lives, removing the negatives is often the best solution. The longer you maintain those bad habits, the more damage they cause to your health, happiness, and bank balance. Taking the time to finally overcome those issues can unlock the door to a far brighter future and inspire those around you.  

Willpower is often enough, especially when coupled with coping mechanisms. However, serious issues may require a stay at a world renowned residential addiction treatment center. From drug abuse to gambling addictions, those problems will hold you back if you don’t treat them now. Putting the brakes on your short-term goals to aid the long-term ones is more than acceptable.

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Starting A New Career

There’s nothing worse than being stuck in a dead end job that’s going nowhere. While there’s no need to quit your job until another position is lined up, don’t be afraid to look for something better. The average person changes career seven times in a lifetime. You next switch may be the one that leads you to future greatness in terms of your salary as well as your happiness.  

You may want to start a side hustle with hopes of going full-time in a few months time. Or you might look to finally put your degree to good use by chasing a dream job. Even if it means going back to college through distance learning, this investment can pay dividends in the long run. Just be sure to do the research before making a commitment.

Ending Bad Relationships

Making short-term sacrifices to unlock long-term gains is a great mindset to have. After all, patience is a virtue. And, frankly, quitting a toxic relationship in order to do what is right for you is one of the best examples. While letting things continue as they are may be the easy route, it will very rarely lead to happiness. If your gut instincts desire a change, now is the time to do it.  

Spotting the signs of a bad relationship is fairly easy. All couples need to overcome some difficult moments, but you’ll know when it’s beyond repair. Toxic friendships are equally problematic and can stop you from unlocking your true happiness. You will need to stay strong through the emotionally difficult period ahead, but it’ll work out for the best in the long run.

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Relinquishing Assets  

We live in a world where consumerism and the need for ownership are omnipresent. However, it’s OK to let go of some assets rather than letting yourself fall into debt. Whether this means downsizing your property, or living without a car for a period of time, you mustn’t beat yourself up. Keeping an eye on long-term goals is essential.  

Sometimes, letting go of assets like memorabilia or electrical goods can save you from making the bigger sacrifices. Whether those funds are used to clear debts, start a business, or ensure that your family is fed doesn’t matter. When your priorities are in good health, you will be destined to get your life back on track far sooner. You’ve totally got this!

Take a Step Back

It’s totally ok to take a step back and reevaluate things in your life. It’s actually quite necessary to take inventory from time to time. If things aren’t working or you’re not happy, you can change things!

Looking for guidance in making changes in your life? We can schedule a FREE discovery call to see if life coaching is for you!

Easy Ways to Get the Motivation to Workout

If you are finding it hard to get yourself to the gym lately, then you have to know that this is totally normal. Everyone goes through phases when they just lose the motivation to workout, but there are things that you can do to help yourself to get back on track.

Write down your Goals

The best thing that you can do is write down your goals. By doing this, you can easily remind yourself of the long-term plan and this can work wonders for your motivation. If you want to step things up to that next level then you can also write down daily goals. When you do this, make sure that you write down exactly what you want to do as well. For example, don’t write down that you want to work out your arms. Instead, jot down the arm exercises you want to do, the reps and even the gym you are going to do them at. This will help you to really get the boost you need to focus on those results. If you want to workout from home, why not check out the Ab Roller on this Tristar products review?

Have a Buddy System

Motivating yourself to workout should always come from a positive place. If you have a friend who likes to workout as well then there is no reason at all why you shouldn’t try and get them involved. You can create a plan together or you can even arrange a time when you both go to the gym. If you prefer to workout alone, then this is completely understandable, but you still have their support for when your level of motivation waivers.

Plan Your Schedule in Advance

Your week will probably fill up quickly with events, drinks out with your friends or other activities. For this reason, you need to schedule in your workout as well. You need to book any classes that you plan on attending, and you also need to plan out any other exercise you want to do as well. When you put something down in your calendar, it really does need to be non-negotiable.

Have a Good Playlist

Nothing is more motivating than having some of your favorite tunes playing while you are working out. Try and create a playlist that is full of music you love, and never forget the classics! There are so many apps out there that give you the chance to create your own playlists, and when you do this, you can then save it and access it anywhere.

Always Strive for Better Results

If you ran 5 miles last week then this is great, but try and beat that by running 10 miles this week. There is something motivating about being able to push yourself and by beating your last result. The sense of pride you get when you do that will really help you to feel better about yourself and it will also help you to get bigger and better results. If one day you don’t beat your record, don’t worry. You have more motivation for next week to try and get that done.

Do You Need Motivation to Workout?

Do you need motivation to workout? Another incredible tip is to find exercise that feels good to you and that you enjoy. Switch things up so you don’t get bored.

If you’re looking to work on your fitness, nutrition, or both, email me at I’d love to learn about you and your goals and help you make a plan that works for you!

How to Help a Friend Through a Tough Time

If you have a friend, family member, or loved one who is going through a hard time, it is natural to want to help them through it. However, it is important you know how to handle it, as sometimes, what we say and do can actually make things worse. Everybody has their own inner world and unique experiences, so something that helped you may not necessarily help them. Below, we will discuss the dos and don’ts of helping somebody through a tough time.

Listen Without Judging Them

Listening to the person going through a hard time without judgement is important. If they feel like you are going to judge them, there’s every chance they will not want to open up, or that they won’t elaborate on what is going on. If you want to be there, you need to be able to offer a shoulder to cry on and a sympathetic ear without telling them that they are being silly, or have been foolish, or anything of the sort.

Be Empathetic

Make sure you are empathetic towards this person, and offer them encouragement and support on their journey to getting better. Although you shouldn’t tell them that ‘you know exactly how they feel’, as these things are different for everyone, you can tell them that you understand it must be hard for them.

Help To Find Resources

Helping to find resources for them could encourage them to get help. Perhaps you could research the types of alcoholics and figure out where they can get help if this is a problem they are experiencing. Looking at support, groups, and other things in the area that could help will be greatly appreciated.

Check In With Them Regularly

Make sure you don’t leave it too long before checking in with them. Send a text or a message, pop over for a cup of tea, even a quick phone call. It all makes a difference and shows them that somebody cares.


Don’t Offer Cliches That Don’t Really Help

There are many cliches that people use that may make them think they are helping, when in reality, they can making things worse. Telling them to be strong, not to cry, or to focus on the positives can all make them feel weak and ashamed of feeling sad. They will also likely lose trust in your relationship, feel like you don’t understand and become unwilling to open up to you.

Don’t Be Afraid To Ask If They Are Suicidal

Many people are put off asking if their loved one is suicidal, as they feel they might put the message in their head. However, this needs to stop being taboo. Simply asking them may help them to talk about it and they might feel relief. It may also help you to know the signs to look for if somebody is suicidal. They can include giving all of their things away, feeling and acting calmer compared to their previous behaviour, and more.

Don’t Neglect Yourself

You can’t pour from an empty cup, so take care of yourself while all of this is going on!

Speaking of taking care of yourself, self-care is so important to help us live her best lives. Check out this post for some awesome self-care ideas!

Why Self Care Can Renew Your Life

By now, we all know that self-care is important. It can help you feel renewed, vibrant, and stay feeling 100% you. It can help you through a difficult period in your life, such as when dealing with the difficulties of motherhood, or simply having a bad week.

We all need to feel renewed from time to time, especially if we often give all of ourselves to someone else willingly, such as our beautiful child or children. However, the more we can care for ourselves, the more we can care for them, and though they will always take first priority, perhaps we can look at ourselves with more gratitude and care than we otherwise would.

Check out what self care can do for you!

It Simply Feels Good

Past any consideration of how confident it can help you feel, how you’re making yourself feel worth it, or how it’s better than the bad set of habits you might be invested in to begin with, the first thing to suggest is that practicing self-care simply feels good, and enjoyable to do. Which is more fun? Binging on a large fast food meal? Or going for a walk in nature during the morning? Of course, jokers might suggest the first, especially if a particular fast food chain is offering a great promotion. But truly, the thing that nurtures our soul, and thus helps us feel good during, after, and through repeated attempts, is the focus on our self-care. This is what helps us feel renewed.

We Become Better

Of course, we become better when practicing self-care because of the attitude we develop, and the positivity that abounds from that. But this is hardly the only positive consideration to keep in mind. Think about what the actual content of your self-care is. It’s not as if the only benefit is feeling good about yourself after. The actual efforts have merit for whatever purpose they were started with. It might be that heading to Trilliant Dentistry to finally have that work done can help your smile beam from ear to ear. It could be that heading to the gym not only helps you trim your waistline, but also helps you wear that wardrobe you had lovingly arranged a while back. Becoming a better person needn’t be a vague spiritual consideration, it can be tangible, in black and white.

It Inspires Others

When talking to your children, how do you feel? When you’re talking to a friend, how do you feel? Down to earth, engaged, and confident? Or negative, a little down, and unhappy? Your energy inspires others just as they inspire you, positively or negatively. So be sure to consider your impact, and understand that self-care is often something you do for others as much as yourself.

Feel Renewed with Self-Care

Self-care can do so much for your mind, body, and soul. It’s never selfish and should be a non-negotiable.

My mission is to empower women to become more confident and empowered by making self-care a priority. Want to learn what empowerment coaching can do for you? Check out my services here!

How to Become a Confident and Empowered Woman!

how to become a confident and empowered woman


I’m not sure how many times I’ve said this crying to my husband and my friends.

For as long as I can remember I lacked the confidence to do some much. I didn’t like the way I looked. I didn’t know how to talk to people without liquid courage. My confidence was non-existent.

Enough was enough!

Becoming a #girlmom taught me that I needed to get my stuff together so that I could teach them (by example) how to be a confident woman who actually LIVES HER LIFE as opposed to sitting on my butt watching everyone else around me!

I knew something had to change. I didn’t want to come to the end of my life and have all these things left on my plate. I didn’t want to wonder “what if”. What if I had stepped out of my comfort zone? What if I tried the things that scared me? What if I pursued the dreams that set my soul on fire?

I dove in head first into personal development. I spent 2.5 years learning how to improve my mindset. I hired a life coach who has helped my transform my life.

What sets my soul on fire? Helping other women realize that they too can transform their lives and do the things they’ve been too scared to try.

That’s why I created the Confident and Empowered Woman Coaching Program. I want to pay it forward and teach other women the strategies that I’ve learned to become more confident and empowered.

The Spring launch is in full effect now! We begin on April 1st.

How will you feel after this EXPERIENCE?

❣️Ready to take on life’s challenges
❣️You’ll be doing things that you love again
❣️You’ll be finally showing up in life instead of staying on auto-pilot
❣️You’ll feel lighter (mentally and emotionally)

For 6 weeks, I will teach you all the things that I learned to go from hanging on my husband’s arm in public to CONFIDENTLY walking into a room and introducing myself to strangers.

EARLY BIRD SPECIAL: the first 10 women who sign up will go into a drawing for a SELF CARE PACKAGE full of my favorite things  (a $45 value)

Click here to register for the program and see full details!

Bad Habits You Need To Quit This Month


Everyone has bad habits. As humans, we try our best to live life to the fullest and be the best we can be, but this doesn’t mean that we can avoid a few bad habits creeping into our daily routine. Let’s look at ways that you can spring clean your life before the summer, and bad habits are a perfect way to start. Here are some of the top bad habits you need to quit this month.

Going to Bed Super Late

When we reach adulthood and work for a living our evenings can go one of two ways: we can either get home and fall asleep on the sofa as soon as we get home, or we can stay up until past midnight and end up getting little sleep before the next day. It is important for our body to get enough sleep throughout every day and this is why we need to make sure that we go to bed at a reasonable time. Try to get at least 8 hours of sleep each night if you can and this will make a big difference to your day.


There are so many of us who smoke every day and this is habit which can become a huge issue in our life. It is important for us to try and stomp out this habit as soon as we can because it is spelling which can have a genuine effect on our health. Try switching to a Vaporizer or patches for a while or see if you can cut down by 1 cigarette every couple of days until you quit. Your lungs will thank you as will the rest of your body.


How many times have you set out to do something, only to say to yourself that you’ll start tomorrow? How many times have you ended up delaying the things you want to achieve because you are tired or because you still have lots of time to do it? Procrastinating is such a bad habit and if you ever want to make a success of yourself during your life you need to cut this habit out. Make sure that you have clear goals and motivate yourself to do them. Think of the bigger picture and make sure that every decision you make is to make your dream happen.

Late Night Snacking

The main thing we have to think about when we are living a healthier life is the food we eat. Everyone wants to be healthy and happy throughout their lives and we all want to make the effort to stay lean and fit. The food we eat is the most crucial step to a healthy body and we need to have better eating habits. Eating late at night is a bad idea because when we sleep the food takes longer for us to digest. It can disrupt sleep and metabolize slower meaning that the later we eat, the more likely we are to put on fat.

Say Goodbye to Bad Habits

It’s easier than you may think to get rid of bad habits. It just takes determination and mindfulness to start new, healthier ones.

What are some of the bad habits that you want to change?

Anxiety: How to Stop It In Its Tracks

Anxiety affects everyone in one way or another. However, anxiety can also be debilitating in its worst form. Suffering from anxiety is no easy feat and it would be foolish to assume that a few simple tricks could completely stop it. Having said that, there are a few techniques that can help you to manage it. So, if you suffer from anxiety, here are a few tips to give some relief.


Reassess the Situation

There are lots of reasons someone might suffer from anxiety. From the little things (like meeting someone new for the first time) to the big things (like being admitted for major surgery). Anxiety can grab a hold of you no matter what age you are or what situation you’re in. Think about what is causing your anxiety and ask yourself the question, ‘what’s the likeliness of that happening?’ We tend to think of the worst-case scenario even when the likeliness of it happening is slim.

What Can You Handle?

When anxiety stops you in your tracks, remember how strong you are. Even if the worst thing does happen, you’re often equipped to handle it. So, in the event of something bad happening in your day, think about the coping methods you’d use. Preparing yourself mentally for any eventuality will often help you to deal with symptoms of anxiety. For instance, having an escape plan for you and your family in the event of a house fire will ensure you aren’t awake at night thinking about the worst possible scenario.


Ask for Help

There are times when anxiety becomes so bad that it’s impossible to manage it on your own. Some people even end up turning to drugs and alcohol in the effort to escape their own minds. If you feel your anxiety is becoming unmanageable, it’s time to get help. Whether it’s just some counselling sessions to help you develop coping methods or some time at luxury drug treatment centers for more complex issues, it will all help.

Breathing Exercises

It may sound like something simple, but often the simple things are the most effective. When you feel the anxiety start to brew in the pit of your stomach, starting some easy breathing exercises could help you manage it. Relaxing your muscles will help to calm your body and your mind at the same time. Sending a message to your brain to let it know you’re unwilling for panic to take over your body will ensure your anxiety doesn’t reach a peak.

Know Your Queues

The more you suffer from anxiety, the better you’ll become at recognizing when an anxiety attack is about to take place. Perhaps your stomach gets butterflies, or maybe the palms of your hands begin to sweat. Knowing what to look for will help you to stop your anxiety from getting any worse. As your anxiety starts to build, you’ll know it’s time to step away from what you’re doing and concentrate on lowering your stress levels.

Finding Relief When You Suffer From Anxiety

If you suffer from anxiety, it’s important to know that there are things you can do to find relief. Depending on the level that you experience, you may need to speak with your doctor. Self-care can also help ease symptoms. Check out these self-care tips for ideas.

4 Ways To Boost Your Metabolism And Make Weight Loss Easier

4 Ways To Boost Your Metabolism And Make Weight Loss Easier

Losing weight can be very tough and so many people end up fluctuating a lot without being able to keep the weight off for very long. Often, it might be because you’re not sticking to your diet properly or you give up on your exercise routine, but your metabolism has a big impact on it as well. If you have a very slow metabolism, losing weight will take a long time and it’ll be very easy to put it all back on again. But your metabolism does change depending on your diet and exercise routine so you can make your weight loss journey easier if you boost it. Check out these great ways to boost your metabolism and make weight loss easier.

Drink More Water

If you drink a lot of fizzy drinks, you’re getting loads of sugar and you’ll gain a lot of weight. Making the switch to water will immediately cut out a lot of your calories and help you to lose weight, but that’s not the only benefit. There is research to suggest that drinking water, particularly cold water, can boost your metabolism temporarily. Drinking half a liter of water will speed your metabolism up between 10 and 30 percent for the next hour or so. So, you should always be drinking water throughout the day and definitely drink a glass before and during every meal.

Cut Down On Carbs

Low carb diets are very popular at the moment and a lot of people have successfully lost a lot of weight in a fairly short period of time with them. If you lower your carbohydrate intake, you’ll usually replace them with more protein, which boosts your metabolism. Carbohydrates are a big source of energy and when you take that away, your body will start using fat reserves for energy instead and it will start using food more efficiently. If you can make some low carb alternatives of your favourite meals, you should see a difference pretty quickly.


There are some great supplements out there that you can use to supply your body with essential vitamins and nutrients and boost your metabolism at the same time. Berberine is a substance usually found in the roots and bark of some plants which has been shown to boost metabolism among other things. You can get some great berberine supplements online from places like and take them alongside your healthy diet to boost your metabolism. However, it’s important to remember that you need to use supplements safely so always consult your doctor before taking any.

Stand Up

Sitting down for too long is a big health risk and we’re only just starting to realize how serious it is. So many of us spend the entire day sitting down without really moving around and that’s terrible for your health. Exercise is a good way to boost your metabolism but you don’t need to be working out in the gym, just moving around more will make a big difference. If you sit at a desk all day, you should make an effort to get up and walk around the office every now and again.

Boost Your Metabolism

If you can make these simple changes and boost your metabolism, you’ll find it a lot easier to lose weight.

Are you looking to make changes in your health and fitness routine or begin a new one? Email me at and tell me about your goals. I’d love to help you find the best fit for you!

How to Speed Up Your Recovery Process Following an Accident

In an ideal world, you’ll never experience a major accident in your life. The majority of us manage to get by without running into too much trouble or danger. But it’s still a good idea to make sure that you know what to do should you find yourself injured in any sort of incident. You can be as safe as possible, but others’ negligent or misjudged behavior can cause mayhem, nature can wreak havoc, and a whole host of other external factors can come into play. Knowing what to do to get on the road to recovery can minimize your suffering and get you on the right track sooner rather than later. So, here are a few things that you can do to speed up recovery process!

Seek Medical Advice

If you’re involved in a major incident, chances are that someone will call for medical assistance on your behalf. You’ll be picked up by an ambulance, dealt with by paramedics, and taken to the accident and emergency department where you will receive professional assistance and advice in next to no time. But when it comes to less life-threatening scenarios, many of us avoid actively seeking medical advice. We hope that problems will disappear and symptoms will subside of their own accord. The problem is that this is rarely the case. Visiting a doctor can help to ensure that the full extent of damage to your body is noted and that you receive any necessary treatment or medication that your body requires to repair itself.

Seek Legal Advice

Once you’re back on your feet, you should seriously consider reaching out for legal advice. There are, of course, situations where accidents are nobody’s fault and couldn’t have been prevented. But if you feel that someone else was at fault in regards to the incident you have been through, an accident attorney like Alejandro Padua will be able to survey your situation and, if appropriate, build a case on your behalf.

Now, you may be thinking what’s the point in going through this – after all, you’ve already been hurt and that isn’t going to change. But seeking legal aid can see you receive compensation. You can cover medical costs incurred as a result of the accident. You could also take necessary time off work to recover without worrying about loss of earnings. But perhaps most importantly, you could help to ensure that measures are put in place to prevent the same thing from happening to someone else!

Be Patient

Recovery doesn’t happen overnight. You’re going to have to be patient with your body when it comes to the recovery process. Give yourself time. Don’t overexert yourself. Things will get better, but you have to give yourself the opportunity to get better.

Speed Up the Recovery Process

Going through an accident is never going to be a pleasant experience. But there are things that you can do to speed up the recover process. So, if you do find yourself in a predicament, bear the above advice in mind!

Why Your Pet Should Be Your Workout Buddy!

Pets have exercise needs, the same way humans do. They need to be able to explore their environment, use their legs to walk, run, and jump. They also need to go outside with you and experience the world around them to help keep up an energetic spirit. And sometimes, when your own physical or mental health makes going outside a little too tough to manage, exercising with pets can help steer you into action. If we can’t do it for ourselves, we can do it for them! Let them motivate you!

Can owning a pet really make you more active than you used to be? The answer is yes! Let’s look at a couple of the main ways you’re going to be getting on your feet more because of the animal sitting and panting happily at your feet.

Your canine companion will make your legs work, for sure! (Image)

You Have to Pay Attention to Them

And that means you’re going to be jumping up and running after them whenever you see them chew something they found on the floor – if you don’t manage to catch them to check what’s in their mouth, you might be researching why your dog breath stinks! It’s little things like these that help to bring us out of a health slump, and use our minds and bodies a bit more to make sure the animal we love is taken care of.

So, having a pet to pay attention to is a great way to get yourself to become more active. You have to come up with a schedule of feeding them and taking them out for walks, or simply playing with them if they’re not an outdoors animal. Having to stick to a schedule like this makes sure you’re on your feet for at least some of the day, and that you’re getting outside to breathe in the fresh air.

You’ll Be Doing a Lot More Mild Exercise

If you’re someone who isn’t a pro when it comes to fitness, or you don’t hit the gym at least 3 times a week, then you’re someone who needs to pick up a form of mild exercise. And taking your pet for a walk counts as just that – and it’s a lot more approachable too!

Lots of people don’t have the time or energy or physical capacity to manage a regular gym session or hire a personal trainer, but if you’ve got a dog or cat on hand, you can very easily make a space and energy pocket in your day to get your legs pumping and your heartbeat slightly elevated. That’s always better than not doing anything. Not to mention, you can take your pet on short and long walks, and you can spend as much time outside as you like with the leash in hand and a poop-scoop in your bag!

Exercising with Pets

Exercising with pets make you more active, no matter the kind of pet you own. You’re taking care of them, after all!