Set Yourself Up For Success

When you think about your life and more specifically, a time when you were successful, what did that situation look like? Who was present? What challenges did you overcome? What pre-work or planning contributed to your success? These questions are helpful when we talk about building a supportive environment to help you accomplish your goals.

Let’s do a little proof in case…CONGRATS! You just got a phone call finding out you landed your dream job. WOOHOO! Ok, so I would venture to guess that job didn’t just fall in your lap…right?! You updated your resume, researched your job market, reached out to networking contacts, prepared for the interview, got that spiffy new interviewing outfit, made a major impression and BANG! you got the job. You set yourself up for success..

What if we were to translate that example to a wellness related goal that you’ve been targeting? You want to eat healthier, you want to feel confident in the new dress you bought for that wedding coming up this summer, you want to run your first 5K race OR maybe you just want to have enough energy to keep up with your children. Whatever your reason, these ideas could help prepare you for success.

  • Ink the Deal – Evidence proves that actually physically writing down a goal increases your chances to accomplish said goal. So get out your pencil, pen, crayon, whatever’s handy, jot-it-down – post it on the fridge, on your bathroom mirror, at your desk or even on your dashboard – whatever works so you can be reminded of your commitment as often as needed.
  • Building Blocks  So you did the hard part, you decided on your goal. What’s next?? Make an action plan for how you will achieve it. Put this into words that make sense to you. Remember the first part word is ACTION – or ACTIONABLE. Example…I will eat an additional fruit 5 out of my 7 lunches this week vs. I want to lose 20 lbs. It’s the HOW to your WHAT. These are the steps that will help you accomplish your ultimate goal.
  • It takes a Village: Build a healthy support system of friends family, co-workers, the guy at the deli counter (ok maybe not the last one). Tell them your goal and how you plan to accomplish it. Explain to them their part – how they can be supportive in this journey and maybe how they could sabotage it. Health coaching is a great means for support through this process, we’re here to help!
  • Our World – First think about your goal and then think about all of the sabotages that could be in place to stop you from reaching that goal. If your environment is not conducive to achieving your goals, you will be wasting a lot of energy trying to go against it every day. If your goal is to eat healthier, an idea would be to clean out your fridge and pantry to start fresh with the foods that will help you accomplish your goal. Do things to set you up for success that you actually LIKE. Huh? Yea, don’t buy kale if you don’t like it…try something new but also something that you will willing want to stick with.
  • Don’t start on a Monday – I know, weird right?? Let’s just put this one into perspective. Raise your hand if you looooove Mondays. Any hands? If I could actually see you out there in the interwebs, my guess is that very few hands flew up with excitement. So, why start something new on a negative foot? Heck, even Tuesday has a little better vibe than Monday.

Health Coaching can help you and support you through this process. Whether the first step is daunting or easily do-able, it’s a step and we are here for ya! Email us at SteepedInWellness@gmail.com for information on Health Coaching.

What has contributed to your success in the past?? Share them below!

Steeped in Your Journey,

Megan

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Cause, Girl, I Am All Over The Place

Lately I have been feeling like who the heck should listen to me. The internal chatter, the ego, has been so loud that most of the time I would rather throw in the towel and call it a day. The ups and down got me thinking and, yes, sometimes doubting myself. I hope this is normal ebb and flow of life stuff.  The idea occurred to me that I am probably not the only one feeling this way.

A few years ago I was seeing Sarah Axtell, ND at Lakeside Natural Medicine. She ran some labs for me looking into my Thyroid, Adrenals, and Hormones (saliva can test for Progesterone, Testosterone, and Estrogen). She is a wonderful resource; I highly recommend her if you are looking for the same. Here are some of the tools in my toolbox she taught me that I’m dusting off.

SEED & OIL CYCLING:IMG_3282

  • Store seeds in fridge or freezer.
  • Make sure to use ground seeds;  if whole, a coffee grinder works great.
  • I’m trying to sync my cycle(I’m getting a head start- it hasn’t returned yet since my baby) with the moon phases.
  • Evening Primrose Oil is a GOOD source of Omega-6s.

MACA:

  • Increase Libido
  • Acts as anti-depressant
  • Regulates and normalizes menstrual cycle
  • Increases energy
  • Slip some to your man for an added testosterone boost/sperm count
  • Although it may help fertility, Maca is not recommended for use during pregnancy/nursing.

Here is Sarah Axtell’s overall endocrine tonic and natural energy booster smoothie recipe:

POWER SMOOTHIE

  • 1/2 C mixed berries
  • 1/2 banana
  • 1/4 C frozen spinach (or fresh or kale…)
  • 1-2 TB ground seeds (flax or sunflower)
  • 1-2TB maca powder
  • optional- Scoop of your favorite protein powder
  • optional- add matcha green tea for an added energy boost
  • 1 C unsweetened vanilla almond milk (or coconut)

Blend and Enjoy!

It is important to remember your Thyroid, Adrenals, and Liver when working on Hormones. Here are some quick tips:

IMG_3283

Some of my TJ go-to’s!

  • You may have guessed it: dairy, grains, coffee, alcohol and sugar are the enemy.
  • Avoid conventional meat – hormones!
  • Quinoa is OK – it’s a seed
  • Small amounts of Stevia/Dates are OK – focus on keeping your blood sugar stable, which is also why you are should avoid carbs.
  • Green Tea is a great alternative to coffee. Improves estrogen metabolism.
  • Brazil nuts are a great source of Selenium – a Thyroid supporter.  5/day
  • Think healthy fats (Ghee is OK – no casein) and protein at every meal.
  • GREEN LEAFY VEGETABLES

 

I hope revisiting this information will help steer me in the right direction.  I feel more in control when I can do small actionable steps, like what I put in my mouth. And maybe another weekend away…(!)

Steeping in course corrections,

Tori

 

What’s in your toolbox?

Colin in LotusI had this magical moment during a session the other day with a client. It was the kind of moment that brings excitement and giddiness and energy all at once. I was so inspired that I just had to share this idea that created the stir. As we were talking about resilience and combating the effects of negative stress, the discussion lead to how one could arm themselves to better deal with stressful situations. I’m going to go out on a limb and say we all experience stress – and we all experience more stress than we hope. The problem is that most stress is out of our control and that is the type of stress I want to focus on. Think weather, traffic, taxes…yah, you get it. All mostly–unless you do something pretty drastic–unavoidable.

This is Where it Gets Good…Stick With Me

Take a different look at stress for a second. The common denominator is that it always HAPPENS TO US. Right? The stress happens and we react. What if we took a different approach and armed ourselves with tools to proactively combat the effects of stress. Wait, WHAT?!?! I know, I was excited too! It was my Oprah “AH HA” moment. (def: “a moment of sudden realization, inspiration, insight, recognition, or comprehension.” Yes, Oprah’s AH HA moment is now a phrase in the dictionary. I can’t make this stuff up! LOVE HER)

Tell me more…

Tools meanings, ways to build up your resilience so when stress happens, the effects are less and happen quicker with little impact. AND, you are better prepared when that stress makes us want to do unhealthy things and eat unhealthy things and drink unhealthy things and say unhealthy things.

How to Build Your Toolbox

Some ideas are meditation, breathing exercises, reading, writing or journaling, puzzles, coloring, taking a walk, pet or play with your dog, making tea, talking on the phone, hobbies, knitting…personalize your tools and practice them often. The more available your tools are the better the outcome in stressful situations.

Steeping with my Toolbox,

Megan

My Miracle Morning

If you don’t see me doing my happy dance its probably because I didn’t wake up early to do My Miracle Morning. The older I get the more it becomes blatantly clear that I suck at multi tasking. I suck at being rushed. I suck at doing all the things all at once in the morning.  Thank goodness I saw a Facebook friend was co-hosting a Miracle Morning support group.

There had to be a more graceful way to sart the day. I felt like each day I had to hit ground running (literally, for a crying baby.) Some days I still do. Its all from the book The Miracle Morning by Hal Elrod . HIGHLY RECOMMEND! Real quick, he breaks it down in a sweet little acronym: S.A.V.E.R.S.

SILENCE–  I love Gabrielle Bernstein for all things meditation, you can check out her beginers guide here. Headspace is a popular app also. Miracle-Morning

AFFIRMATION– This can be whatever you need at the moment. I even set my alarm to say “I choose what I see” in the afternoon just for a reality check.

VISUALIZATION– Remember your magazine collages you did? Pintrest is great for this! Or day dream. Or, full disclosure, one morning I just scrolled Insta. Counts, right???

EXERCISE– Right now I am working through The Journey Junkie’s Chakra Yoga Challenge and The Balanced Life Pilates Challenge. Both FREE!

Its pretty epic to watch the sun rise from your yoga mat.

094e4bbb9a937e3b0a4ecc02817f7b1eREADING– Almost finished with this book but I already have a list of whats next! I haven’t read, well, sense I had kids, LOL. Now I am adding books to my life again. Dying to get my hands on Brene Brown’s Into the Wilderness next. How many pages can you read in 10 minutes? That adds up!

SCRIBE– JOURNALING – I like to do a brain dump, or Ill write out my affirmations here. Bullet Journals… Danielle LaPort’s journal prompts are just soul stirring, so many options.

 

He says to wake up an hour early to spend 10 minutes on each section. But you can do it any which way you want. Or do them for just a minute a piece, or spend 30 minutes on one and 5 on another. IMO you will want to wake up even earlier to have more time just to yourself.

I look forward to mornings now, WHAT?!?!

This time gives me the opportunity to get clear on my day, bring life to ideas, drink hot tea, READ, and move my body. I love the energy of the morning. Its better for me and its better for my family.

The biggest adventure you can ever take is to live the life of your dreams. ~Oprah

My Miracle Morning has a whole community. Its a little Raw Raw but I still recommend the book. You can sign up for a few free chapters/video/audio by clicking above.

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So there you have it! Anything to feel a little more like myself again.

Steeping my hot tea, Ahhh

Tori

***If this speaks to you and you want to try I would love to hear about it! Maybe we could get our own little support group going.

Progress is…

It is very apparent we live in a world full of information being thrown at us at every nanosecond. Most of it bounces off of us without knowing any difference but a lot of it is absorbed in some capacity. Chances are we don’t fully grasp the whole story or gain a full perspective of that information before we make a judgement or decision. Right or wrong, it is what it is.

I get it, we live in a world full of confusing information, especially related to our health. One day coffee is good for us and the next it’s bad. You hear you can live longer if you eat eggs but not too many because…you know…cholesterol (gasp!). And the list goes on…

Can I tell you a secret? I love when my clients come to me at a point when they are fully confused BECAUSE it means they are preparing to make a BIG change! I love what I do because I help give a different perspective and help re-frame thoughts. One of my favorite responses is: “I’ve never thought of it that way”. Music to my ears. Here’s my suggestion as we navigate through the perils of our world…

Do the best you can with as much information as you have

It’s not perfect…but with this mindset it can at least move you forward and forward movement is progress. Yes, progress. We are all a work-in-progress and that is a beautiful thing.

Steeping in Progress,

Megan

Lighting Me Up

I am totally one of those people who probably looked in your shower. I love looking in your makeup bag…and peaking in your fridge. One of my favorite parts of doing the High Vibin’ series is finding out what is inspiring, what is useful, or just what people are enjoying at the moment. Here is some of what has been lighting me up!

Podcasts:

  • Truth+Dare:  A podcast dedicated to female empowerment through living our truth and daring to change. Join in the conversation and tune in! These girls are the real deal. Each Wednesday I look forward to their topics and insights.
  • The mindbodygreen Podcast: I have had to remove myself from their mailing list not once but twice because I get lost down the rabbit hole of this one. When they recently started there own podcast I knew I would love it.

Yoga: I have recently discovered a newfound desire to up my yoga game, or start one.  I was never one who really enjoyed yoga, but that has curiously changed recently.

  • Sunflower Yoga Therapy: “When the student is ready, the teacher appears.” Biz is, hands down, my favorite yoga instructor in the MKE area. Turns out I enjoy a slow meditative flow with guidance to the hows and whys. So full of knowledge, she is truly a little beam of light! It’s a gift whenever I am able to make a class, which is not too common these days. So excited I bit the bullet and signed up for my first ever yoga retreat next month up in Door County. Never thought I would say that!
  • The Journey Junkie: Facebook for the win with this suggestion.  I realized in all my years of practicing yoga, I never really learned the basics. Would kinda just look around the room to see if I was doing it right!  Turns out I wasn’t. I am following along a 30 day Facebook Challenge that thankfully gets beyond the usual poses. Fun in little 5-8 minute flows.

Carrot Bomb: I can’t have a list of my favorite things without mentioning my girl

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Daucus is Latin for carrot!

Loulou. I have written before about her, and her bone broths here. Keep an eye out ’cause this lady is realizing her dreams by launching her ‘farm to truck’ food truck “The Raucous Daucus” any day now! Think the best sourdough you have ever had dipped in her gut healing, soul satisfying, bone broth based soups, amazing grilled cheeses… ALMOST making me look forward to the colder weather. She is a secret no more! I’m actually sipping her Turmeric Ginger broth as I write.

 

Rx Bars: Just a little something that has made my life a little easier, my new go-to protein bar. Not only for me but my little guy too! They make a kid size Rx Kids option that has come in handy more times than once when we are out and about or when I am slammed with clients. My husband even commented on how satisfying they are. Good thing I joined their email list – they send out some worthwhile deals and email-only releases!

The Moon: Now, this is something that I have been dabbling in for awhile now. I remember a few years ago I went in for a Reiki session and the lady said I should set out a glass of water that night because there was a new moon and drink what she called “moon water.” I almost laughed my way out of the room. IMG-0006

Well, jokes on me. Not only for harmonizing hormones, but for intention setting. I gotta say, somehow connecting with the moon makes me feel, well, more connected. In flow with nature if you will.  If balancing your hormones sounds interesting check out ‘seed cycling’. My hope is to have my cycle sync with the moon cycle once it comes back from having my second baby. (I can see my sister rolling her eyes at the one, lol.)  If goal/intention setting is your thing I really enjoy following the Lunar Yoga program that Yoga with Kassandra offers and  Lunar Abundance. This deserves its own post-I will write more soon!

ReFocus+ReCharge: Hello! Last but definitely not least is my partner in crime here at Steeped, Megan’s online Facebook Group. Where we figure out where we abandoned ourselves, where we found ourselves, but most importantly how the heck to get on with it!  I highly recommend jumping into the next one. Megan has created such a great little space to open up and be vulnerable.

Maybe one of my things should be Facebook Groups!

 

Steeping in the full moon tonight,

Tori

 

Success in your Environment

When you think about your life and more specifically, a time when you were successful, what did that situation look like? Who was present? What challenges did you overcome? What pre-work or planning contributed to your success? These questions are helpful when we talk about building a supportive environment to help you accomplish your goals.

Let’s do a little proof in case…CONGRATS! You just got a phone call finding out you landed your dream job. WOOHOO! Ok, so I would venture to guess that job didn’t just fall in your lap…right?! You updated your resume, researched your job market, reached out to networking contacts, prepared for the interview, got that spiffy new interviewing outfit, made a major impression and BANG! you got the job. You set yourself up for success..

What if we were to translate that example to a wellness related goal that you’ve been targeting? You want to eat healthier, you want to feel confident in the new dress you bought for that wedding coming up this Fall, you want to run your first 5K race OR maybe you just want to have enough energy to keep up with your children or grandchildren. Whatever your reason, these ideas could help prepare you for success.

  • Ink the Deal – Evidence proves that actually physically writing down a goal increases your chances to accomplish said goal. So get out your pencil, pen, crayon, whatever is handy, jot-it-down – post it on the fridge, on your bathroom mirror, at your desk or even on your dashboard – whatever works so you can be reminded of your commitment as often as needed.
  • Building Blocks  So you did the hard part, you decided on your goal. What’s next?? Make an action plan for how you will achieve it. Put this into words that make sense to you. Remember the first part of the word is ACTION – or ACTIONABLE. Example…I will eat an additional fruit during 5 out of my 7 lunches this week vs. I want to lose 20 lbs. It’s the HOW to your WHAT. These are the steps that will help you accomplish your ultimate goal.
  • It takes a Village: Build a healthy support system of friends family, co-workers, the guy at the deli counter (okay maybe not the last one). Tell them your goal and how you plan to accomplish it. Explain to them their part – how they can be supportive in this journey and maybe how they could sabotage it. Health coaching is a great means for support through this process, we’re here to help!
  • Our World – First think about your goal and then think about all of the sabotages that could be in place to stop you from reaching that goal. If your environment is not conducive to achieving your goals, you will be wasting a lot of energy trying to go against it every day. If your goal is to eat healthier, an idea would be to clean out your fridge and pantry to start fresh with the foods that will help you accomplish your goal. Do things to set you up for success that you actually LIKE. Huh? Yea, don’t buy kale if you don’t like it…try something new but also something that you are willing want to stick with.
  • Don’t start on a Monday – I know, weird right?? Let’s just put this one into perspective. Raise your hand if you looooove Mondays. Any hands? If I could actually see you out there in the interwebs, my guess is that very few hands flew up with excitement. So, why start something new on a negative foot? Heck, even Tuesday has a little better vibe than Monday.

Health Coaching can help you and support you through this process. Whether the first step is daunting or easily do-able, it’s a step and we are here for ya! Email us at SteepedInWellness@gmail.com for information on Health Coaching.

What has contributed to your success in the past?? Share them below!

Steeped in Your Journey,

Megan

What is Failure?

Ah, fear and failure, not very glamorous topics.  But if you are like me you may be motivated, or stuck, by these two feelings. I was listening to a podcast recently (famous last words) and the topic of fears and failure came up.  He said, and I am paraphrasing- “Failure isn’t losing- It’s not being authentic.”

Failure is not going for it. Playing small.

“So when you play it safe & small and you are aren’t authentic, you’re a failure. And you get the chance every day to prove yourself.”  I don’t know about you but that hit me. Am I being authentic in my day to day life? Am I speaking my truth in my relationships? Do I share what’s on my mind or shy away from how I really feel? Am I seeking validation  (especially in this social media likes/followers/fans world)? Do I stuff down bigger dreams because they would be too risky? Do I avoid conversations, opportunities, creative outlets because of criticism? Oh criticism- that’s a big one.

Geared more towards wellness: Is there a class or group you would like to join but you are afraid because you may not know anyone? Won’t know what you are doing? Maybe you would like to change you the way you eat but don’t think that your family will support you.

Hello fear.

Having fear, being fearless, and in my case, learning to fearless. Curiosity and fear go hand in hand. It’s good to be curious! Its time to be curious. It’s how we grow and learn and try new things. To live authentically, your truth, you have to stop worrying about what makes others happy. This is something I will have to sit with for awhile. Heck, actually get my journal out again and stop thinking that it would be a good idea to get my journal out again.

I don’t want to play my life safe, or small, or inauthentic. And if you are already apart of our readership I would bet you don’t either. Its time to lean into that curiosity and feel the excitement fear sometimes squashes.

Tony Robbins says something pretty funny every morning on his way to his cold ice water bath.

“You’re working for me, Bitch.”

This would have been a good title lol. Yes, he says that to himself every morning. His body might be saying you don’t have to go in the bath today, you did yesterday. No body will know. OR- I worked out yesterday I don’t have to today. Nobody will know if I eat ______. I know you know what I am talking about. I dare you to say the same when that little voice of doubt creeps in.

Let’s make a decision to try to be our authentic self. Sign up for that class. Start eating in a way that makes you feel good. Reach out to that person who inspires you. You get to decide each and every day.


 

My partner here at Steeped started a private Facebook group reFOCUS |reCHARGE yesterday. If you need accountability to help you reFOCUS on what is important and reCHARGE your desire to achieve your goals, I encourage you to join, it’s not too late! You can check out Steeped In Wellness on Facebook, please comment if you would like in.

Steeping in not playing small,

Tori

**If you would like to hear more of that podcast, I highly recommend subscribing to Tim Ferris (hubba hubba). This was episode #256 with advisor to Olympians Michael Gervais.

 

 

Don’t Let Yourself Get Stuck

Every now and then I go back and revisit my notes and books from my health coaching school, IIN, to stay inspired in my journey. I need to be reignited. I opened my book right to this exercise; AH, perfect. A letter to myself. I thought if it helped me, I would share it with you. Take time to create the space you need to do it.  I need this kind of moment to set my intentions, to listen more carefully, and act in a more loving way.

Just begin.

Come back to it. Come back to it again and again. For me, once the thoughts start flowing, they build upon themselves after a good walk. Here is my start~

Dearest body of mine,

After careful thought and consideration, I hereby promise to

  • Accept you and be grateful for you the way you are
  • Fuel you with nourishing foods
  • Realize that laughter, play, and rest help you feel good
  • Exercise regularly and appropriately for my body by adding movement everyday
  • Understand that my unexpressed emotions and thoughts affect you
  • Listen to the messages you are sending me when you are tired or sick
  • Accept that I have the power to heal you
  • Realize that you deserve to be healthy
  • Cultivate a wardrobe that projects an image I am proud of
  • Nurture my relationships
  • Follow through on the little ideas that I keep in the back of my mind
  • Express gratitude to those in my life
  • Honor you as the temple of my soul

I love you so much,

X                                

Its a start!

We will always be working on our health, our wellness. Its our journey. The real question is:

What are you going to do with your health???

 

Steeping in Metta (loving kindness)

Tori

 

 

Are we there yet??

Whether we are traveling 20 minutes to Grandma's house or 6 hours to visit family in Kentucky, two things are guaranteed to be asked by my kids as soon as we get in the car — "Are we there yet?" And "Did you bring me anything to eat?"

Here are some healthy, filling go-to snacks to pack along for your next road trip or just as a easy summer snack for both little and big kids.

1. PB & Banana Sushi: put PB (or any nut butter) on a tortilla, top it with a banana, roll and cut 1" sections lengthwise for "sushi".
2. Ants on a Log: a childhood favorite, celery sticks with PB & raisins.
3. Trail Mix: endless options!
4. Pancake Sandwich: PB&J slathered between to 'cakes
5. Turkey Roll-ups: turkey wrapped around cucumbers and hummus
6. Pita Wraps with turkey pepperoni, a sprinkle of mozzarella and marinara. (Go easy on the sauce!)

What do you pack for your road trips??

Steeping in the journey,

Megan

Does My Scent Offend You?

Ah, my progression of deodorants. This whole deodorant debacle left me so confused for awhile I just said forget it, I wont use anything.  I was OK with a little ‘aroma’ in lieu of all the information I was hearing about chemicals and aluminum, estrogen, and breast cancer… The list of ingredients wrecking havoc on and in my body goes on.  My husband did not agree with me. Clearly, I have to find a solution to this problem.

I have been collecting deodorants like chap stick ever since.

  • Secret- Powder Fresh. My OG
  • Toms- ah, my gateway deodorant. The regular never worked so then I tried the Men’s formula thinking that was a bit more heavy duty…
  • KissMyFace- not so much
  • DoTerra- really pulls putting on
  • Schmidt’s– works but, again, hurts putting on. I love that it uses charcoal which absorbs 1,000x its weight in moisture. The jar does state to leave it on your skin to help ‘it melt’ to glide on. I haven’t found that to be the case. They also have some interesting smell combos that don’t use charcoal. Bergamot/Lime? Cedarwood/Juniper?

The online world of deodorant is a pretty competitive & happening space these days.

Which is good for me because I can’t walk down that aisle at Target without getting a headache. I have been talking to friends about what was working for them and it was actually Megan (my awesome Steeped partner) who first told me about PiperWai, “You know the one from Shark Tank” she said.

Then I saw https://www.facebook.com/plugins/video.php?href=https%3A%2F%2Fwww.facebook.com%2Fpiperwai%2Fvideos%2F1317768654945155%2F&show_text=0&width=560“>this!

piperwai

Are you using anything that you love? How do you feel about using your fingers to apply vs. a stick?

Stop.

Did you watch it?

Pretty good right? It tells you everything you need you need to know. If you would like a bit more clarification on deodorant vs anti-antiperspirant you can read this. The idea of chemically blocking the body’s natural response does not seem OK to me.

Aiight, I’m in. Friends’ recommendation? Check. Amazing Marketing? Check, check, & check. (I am an Advertising grad after all. )

I hear putting on deodorant at night is great way to stay ahead of the smell. Our sweat actually doesn’t smell until it comes in contact with bacteria, this way you can help absorb the moisture before it becomes a problem.

I’ll keep you posted.  Native is another company some friends are raving about.

 

Not Steeping In The Aroma,

Tori

 

*This morning I Marie Kondo-ed my deodorants that were not bringing me joy. Some of these were YEARS old!