How to Release Stress and Lose Weight in 1 Hour a Day!

This is a quick video from Tempe, Arizona on releasing stress in just one hour a day!  Also, a great side benefit is toning and losing weight.  Watch the video to learn how I deal with stress and tone the body.

Romantic Relationships that Prepare Us for True Love

Our “in the meantime relationships” before meeting our true love actually prepares us for that right relationship. In these relationships our stories are mirrored to us, as every person that stands before us is our mirror.

These relationships that are preparing us cause us to question everything, especially ourselves. We ask why, what could I have done differently and we continue to “beat ourselves up”. Instead, we could look inward and ask:

What have I learned about myself?

What is the lesson or gold nugget that I am taking away from this experience?

Every relationship gives us the opportunity to do our soul work. The purpose of this journey is not to find someone to complete us, but to discover ourselves. I know that with each of my relationships I have more understanding, depth, authenticity and honesty.   I am willing to look at my shadow parts with love and acceptance.

For me life is a journey where I am always growing, transforming, shedding my fears and weaknesses. I know that if I devote my heart to discovering what I am here to learn, I can be my own best friend and love myself.

It is that self-love that allows me to come to my relationships in a healthy place with so much more to give. It allows me to be with my best friend not attached or dependent on this person.

There are no fears and there is no jealousy, no doubt, no guilt, no judgment—just being.

With each relationship we have the opportunity to grow and learn. We are also invited to keep our heart open to love while practicing forgiveness and compassion. Remember forgiveness is for us to release our fears and judgments.

This allows us to experience greater love each time until we meet the person who also has an open heart in which we can deeply connect with acceptance, love, compassion and authenticity.

Please comment below. I would love to hear about your experiences. For more tips on living a stress free life, clean eating or relationships sign up for my FREE audio and ebook above.

How to Find Happiness

We are traveling at the ‘Speed of Life’ which seems to be getting faster and faster.  This reminds me of the speed limits that continue to increase from 55mph years ago to 80 mph on the highway now in some states!  Wow.  I find that when I travel faster on the highway to life, I do not enjoy it and many things are not done well. 

I go to work, meetings, grocery shop, cook meals and attend to everyone else’s needs first.  Sound familiar? 

I feel stuck and I am unhappy. I hear this over and over again from my clients who don’t take care of themselves first.  Then their energy currency runs out!  So here are a few tips you can do each day to live a happier life and have more energy to give to yourself and your relationships!

  1.  Follow your heart.  What do you love to do?  If you love to spend time with friends then invite them over or go out to eat together.  I love to garden, walk and play with my dog, hike in nature, and eat dinner with friends. 

Implement one thing each day that you love to do even if it is only 15 minutes. Do what you really love and have fun!

2.  Do one thing every day that scares you.  This does not mean watch horror movies or sky dive today. Too often we get “comfortable” and complacent in life which leads to a mediocre life. 

Spice it up.  If you have never gone out to dinner by yourself, treat yourself. Take a trip on your own.

 Smile at strangers and meet new people and strike up a conversation.  Go ahead and talk to that cute guy you have wanted to get to know.  Take up dancing

Get out of your comfort zone!  You will be amazed at how much confidence you will gain and how good you feel.

3.  Focus on what you want.  Too often we get caught up in focusing on “what is bad”.  Do you watch the news every night and morning?  Most of it is focused on the negative.  What music do you listen to or what tv shows do you watch?  

Most importantly, are the top 5 people you hang with positive or negative?  Do they really support you? 

There is a saying that “Energy Goes where Attention Goes “.  Place your Attention on the positive and what you want in life!

4.  Let go of the attachment to the Expectations and the Outcome.   When we have expectations, we set ourselves up for disappointments.  Have you ever noticed that many things don’t go the way you expected?  This is really bad when you have expectations in a relationship that you and your partner have never talked about!

Expectations come from our judgments, which come from our thoughts. 

Wayne Dyer said, “Change the way you look at things and the things you look at change”.  Look at things differently by releasing the fear and looking for love. 

Realize that you have no control over external situations or people. 

 You can only control how you react.  Happiness is a choice!  Choose it.

Please comment below.  I would love to hear what you do each day to find happiness.  For more tips on living a stress free life, sign up for my FREE audio and ebook above. 

Purpose, Prosperity, Retreats, and Transformations!

The retreat (Purpose & Prosperity Mastermind Retreat) facilitated by my coach Paula Houlihan this weekend was the experience of a lifetime!  According to Paula, “A retreat is a time to come together in sisterhood, committed to the purpose of expansion, transformation and connection”.

Years ago, I had low self-esteem and felt unworthy.  I had issues around abandonment and rejection.  I was a care taker and sought approval from anyone.  I lived an overstressed, overwhelmed, and overworked life.  Sound familiar?  As if that was not enough, I have had several losses in my life including my parents, grandparents, niece, and my Identical Twin.  In the last ten years, I was blessed to have had good mentors, counselors and now, a fabulous coach!

I came to the retreat at Sundara Spa with an open mind and ready to relax.  The retreat was taking place at an awesome spa in Wisconsin known for their unique services.  I was treated like a queen!  My feather bed was turned down each night and a piece of organic orange and lavender caramel lay on my feather pillow.  I truly enjoyed the 8 Jet Body Spa Shower and the 75” Kohler whirlpool.  It was luxurious!  Pure decadence!

The spa cuisine was healthy, organic and artfully prepared.  The cuisine I indulged in included hummus, Spa Salad, Luscious fruit platter, veggie plate, yogurt, and a Sundara wrap with grilled chicken.  Of course, I had a glass of pinot noir with dinner.  Other delectable dishes included grilled salmon, Cornish game hen, crab cakes, house made guacamole, desserts, Australian lamb, and petite filet mignon.  The cucumber, lemon and orange water were terrific!  I especially love the cucumber water (water with cucumbers in it and what a flavor!).

Now that you know the decadent, nourishing, environment……….it is time to talk about the transformations! I made some great connections to brilliant women as we shifted and expanded together.  I shifted old beliefs especially about my body!  Janelle Maguire is an amazing talented photographer who brings out the brilliance and beauty in everyone!  I was so amazed at the beautiful pictures after the photo shoot.  For the first time, I saw my beauty in those pictures.  I looked radiant!  Now, how many of you can say that after having pictures taken?  An extraordinary photographer makes all the difference, hint….hint!

My soul expanded as did my vision and purpose.  I am filled with love and light and ready to serve women on a whole new level.  My beliefs around money and self-worth were transformed.  My spiritual Goddess has emerged!  I am ready to share my gifts with the world and be visible!  I assist women in eliminating their bandaids (drinking, drugs, overeating, workaholic, shopaholic, etc…) by transforming their fears, stress and negative beliefs into self-love, peace and joy.

My soul is alive and filled with love!  The colors of the rainbow are dancing in my spirit as my heart sings with pure bliss, knowing I am on my path and making a difference in the world.  I am filled with love, gratitude, passion, and joy.  How blessed I am for connecting with my kindred sisters soul to soul in this magnificent transformational journey!  Blessings to All!!!

If any of this resonates with you, please share in the comments below!  I would love to hear your thoughts.  If you have a kindred sister who could benefit from this post, please share!

Spring Cleaning the Pantry and Refrigerator

Today I want to share with you Spring Cleaning your Pantry and Refrigerator.  Millions of people are overweight and dieting.  Many people have health problems such as obesity, high blood pressure, heart disease, and diabetes.  Statistics show that for many Americans genetics only plays a 10% role, exercise a 10% role and what you eat plays an 80% role in your health and shape.  This is good news.    How many foods in your kitchen are over-processed especially with white flour and sugar?  Do they have preservatives?  Artificial sugars?  Saturated fats or trans fats?  Many snacks and processed foods are calorie dense foods containing little nutritional value.  So take an inventory of your pantry and refrigerator.  Great now let’s do a Spring Cleaning and talk about the rules of clean eating.  This isn’t about another diet or even depriving yourself.  It is a lifestyle change in learning to eat healthy and clean.  It involves planning healthy meals for the week, but first you must have healthy options.  Whenever I can, I buy and eat local foods.  Here is what I keep in my kitchen:

Complex Carbs or Whole Grains:  brown rice, wheat germ, quinoa, oat bran, and spelt.

Cereals:  Oatmeal, Muesli,  and Kashi.

Dairy:  Rice Milk, Lite chocolate soy milk, Goat Cheese, and Stoneyfield organic Yogurt (Plain)

Fresh Fruits:  Bananas, Apples, Pears, Blueberries, oranges, Frozen mangos and dried fruits which are great for cereal in winter months.

Veggies:  Buy the color of the rainbow!  Lettuce, tomatoes, carrots, cucumbers, peppers, and whatever is in season!  I love Kale, Swiss Chard, and eggplant.  Sweet potatoes or yams are a staple in my kitchen.

Beans:  Soy, lentil, chickpeas, black beans and white beans.

Lean Proteins:  Soy burgers, tofu, tempeh, turkey, chicken, fish, pork, venison and buffalo meat from a local farm.

Nuts or Nut Butters:  I always have Tahini and almond butter on hand.  I also have pumpkin seeds, almonds, walnuts and pecans on hand.  Not only are these a good source of protein, but they are a great garnish to many meals.

Condiments:  Mustards, horseradish, vinegars, olive oil, salsas, lime and lemon juice……a large variety of good herb seasonings.  It is all about flavor so spice up your meals.

If you plan on the weekends and make your meals and healthy snacks ahead of time, you will avoid the unhealthy snacks.  You know, the cake, cookies or candy bowl at the office that tempts you every time you walk by.  I always carry dried mangos or other dried fruit with no sugar added, almonds or other nuts, apples , almond butter and cut up veggies.  That way, when I need a snack, I have healthy options.  You will make mistakes.  It is how you deal with those mistakes that will determine your success.  Have compassion for yourself!  Enjoy the journey and remember, it begins with one habit at a time!

 

Stress Management – The 3 Biggest Mistakes People Make in Managing Their Stress (Yes You)

  

By Lauren Ann Ebbecke ©2013

Stress is the number one leading cause of illness in our society today and no one is slowing down. Unfortunately, this stress can be a challenge for getting through the day, leading to reduced productivity, poor performance, and affect your attitude. What’s worse is that ongoing stress will lead to health problems in the long run, including obesity, high blood pressure, heart attacks and insomnia. If you want to live a healthy and happier life, then now is the time to set up a daily routine to keep your stress level in check.

 

Here are 3 of the biggest mistakes to avoid and what to do instead.

Mistake #1 – Eat comfort Junk Food – Chocolate, Coffee, and Ice Cream? I’ve seen so many people turn to eating fast food, pizza, mac –n- cheese and junk food to feel better or because they are so stressed and do not think they have time to cook a healthy meal. They end up eating two meals in one!

What to do instead – My students and coaching clients know the firm rule I have:

Always schedule time to sit down and eat a healthy meal. There are plenty of Eat Clean recipes and cookbooks that have simple healthy meals. If you make time to prep on Sunday afternoon for the week, then you will be less tempted to grab junk food when the going gets tough! Your body will definitely appreciate it.

Mistake #2 – Do Not Sleep Well – When people are under stress it is usually because they have not managed their time well and end up working twice as many hours. This leads them feeling like they are overworked, underpaid and stressed out. Be Proactive by getting organized.

What to do instead – Focus on getting more organized. Keep a calendar with all appointments, meetings and important activities clearly written and try using a colored pen like red or purple. In addition, make sure to schedule time for you to relax or exercise.

Mistake #3 – Do Not Exercise – Another common and costly mistake for being stressed out is not getting enough exercise or movement in your day. People get up (wishing they could go back to bed), make coffee, take a shower, get dressed and run out the door to work. They work all day and come home exhausted to raid the refrigerator, watch tv, eat ice cream and go to bed. No wonder there is stress!

Never underestimate what exercise will do for your physical and mental health! Try it for one week and notice how you feel at the end of the week.

What to do instead – Schedule at least 30 minutes a day five days a week for movement. Find an exercise you really like such as dancing, tennis, biking, walking, jogging, racquetball, or hiking in nature. Change your routine to keep it exciting. This is a really good thing, because not only will it relieve your stress, but you will become fit in the process!!

Bottom Line? You want to create a daily routine that always leads to a healthier you. And the quickest way to create this routine is to get organized and schedule time for you! No one else will do it for you! So, what steps are you taking to keep the stress out?

 

 

Giving and Living In Gratitude This Holiday Season

By Lauren Ebbecke ©2012

Well, it is the holidays once again.  For me, it is a joyous occasion and it is a reason for giving.  I use to practice gratitude during the holidays because I was too busy the rest of the year to think about it.  Now that I have made a practice to BE PRESENT at all times,  I practice gratitude every day.  This means that I experience the feelings as well as expressing it.  Gratitude is taking action or expressing it while appreciation is to value something or feel grateful for it.  Gratitude is the expression of appreciation.

I teach Anatomy & Physiology to nursing students.  I love to teach about the brain and positive emotions.  The research shows that positive thinking changes the brain neurons to allow us to experience more happiness.  This in turn lowers our stress response!  There can definitely be a lot of stress during the holiday season with family, dinners and expectations!  When our stress response kicks in our heart rate, blood pressure and sugar levels rise while our digestion stops.  Thus, long term stress is definitely not good for our bodies. [Read more…]

Take Action by Confidently Selecting a Coaching Program with Clarity and Intention.


By Lauren Ebbecke ©2012

“Clarity to Chaos”  “Find your tribe”  “Teach Now” “Creating Peace in the Midst of Stress” “How to Publish A Number One Seller” “Drama to Dharma” “Awaken Your Life Purpose”  “Live Your Authentic Life” “Grow Your Business” “Clarify Your Vision” and these are just a few of the programs I have glanced at!!!

It all started after I had taken a wonderful course on Upleveling my life with Christine Kane.  I am one of those people that has to absorb the information and continue to work it for the rest of my life.  As I started to grow personally, I realized that I wanted to live an authentic, balanced, happy life and follow my dreams.  After beginning the next program, I realized I truly needed to dive in, roll up my sleeves and get serious.  So, much to the dismay of my colleagues I quit my full time job with benefits, picked up a temporary job to pay the bills and began my journey.  I am currently in the Gold Mastermind program which I love.

Now, being like most people these days, I want success today!  So, I found myself not only working my program but searching the web and exploring every “Freebie” that promised to assist me in being a successful entrepreneur.  Several were great as I learned quite a bit about technology like blogging, attracting more traffic and videotaping!  I was bookmarking websites, watching webinars and teleseminars, reading “freebies” and then……… it hit me!  I could make a career out of researching these programs as I was procrastinating instead of creating my business!  Aarrgghh!!!

So what was driving me?  Doubt?  Fear? Insecurity?  I realized that my actions were not exactly in alignment with my purpose, but with my fears.  You know – those voices that say “What if it doesn’t work?” “What if I don’t attract enough clients?” “Who AM I  to think I could be successful?” “Why aren’t people reading my blogs or commenting?” Maybe I should get a full time job again.   Ever have these thoughts?

Breathe deep.  Get ClearCommit to your program and business with attention, intention and clarity! Don’t second guess yourself, surf the web for “a quicker way” or procrastinate by watching one more free video to help you achieve your success quicker!  There is no fast way to your dream.  There is no quick “Pill” to fix this – just good old fashion work and commitment.  According to Benjamin Disraeli, “The secret of success is consistency of purpose”.  In my case, it is consistency to my program as I systematically create my business.

Don’t misunderstand me—there are some really good other programs out there!  Sometimes it feels like you are at the grocery store looking at 12 different brands of orange juice!  What a choice.  My point??  Once you commit to a program that resonates your inner soul, follow through!!!  “The Fortune is in the Follow Through” as I heard on my Q&A Training Call today.  Although this message was applied to another technique, it very much applies this situation.  I signed up for this wonderful program and I plan on following through on my commitment!

So in the comments below, please share those moments that helped you get back on track with your program and become aligned with your life’s purpose.

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