The Self~Care Bare Club

Make my heart go BOOM BOOM, my supernova girl.

I’m starting with the man in the mirror. Mirror work. Have you tried it? Do you love it? Do you love what you see when you look in the mirror? The truth is you might not even realize how rampant & negative your thoughts go when you're taking in your reflection. & to realize it sometime only spotlights the negativity. This exercise is not to shame, guilt or focus on toxic thoughts. It's to flip the script & speak to yourself with loving kindness. One nice thing a day. One genuine nice thing a day. Watch how it naturally turns into two real compliments... & before you know it you're your own hype man. How you see yourself, how you speak to yourself & how you hear yourself matters. Learning to love yourself is the only answer.

For life's minor problems or inconvenience or negative feelings, it's important to remember we have the power to choose to raise the vibe in real time. That's the real work. It's not about controlling every possible scenario or getting it perfect or pretending like low vibes don't exist.. It's about noticing how you feel in the moment & how you can self~soothe yourself into feeling just a little bit better. So join me as I grapple with some imposter syndrome programming & choose better feeling thoughts to gently guide myself up the emotional scale.

If you wanna live the life of your dreams, ya gotta put yourself first. Every. Single. Time. I know, I know.. selfish right? Or maybeeee just self~love. As someone who's forever concerned with everyone else being happy, it is definitely a practice to keep coming home to what matters to me most. Especially as an ever evolving being! Keep coming home. Keep feeding your soul. Keep asking yourself what you want. & be honest enough to make decisions that will truly get you there. You don't have to settle. & believe it or not, the more selfish you are, the more selfless you'll wanna be.

Anyone else feel stuck in their head lately? My brain is soooo freaking thoughtful! & while I appreciate the sentiment, & I "know" what to do... embodiment does not come from a place of intellect. True presence is a feeling. A spaciousness. A vibe. & it's calling you 24/7. The most important thing you're doing is RIGHT NOW. So act like it. Let your senses guide you & pay attention to your main source(s) of connection. Remember, it all begins within...

You are always enough & you are never too much. Fur real though!! Even in the self~care world, there are so many “DO”s & “DON’T”s that you might find yourself feeling inadequate. That’s never my intention here, friends. Sometimes there’s nothing to do but hop off the internet & every health trend & just be with yourself. Bathe yourself in love & when you uncover new salty layers, bathe those layers in love. & know that you’re doing it just right. Make sense? To me it does. I love you.

This one’s for all my people pleasers out there. The sensitive ones. The empaths. The ones that never learned the value of a solid “no”—no explanation necessary. Because the truth is, when you say no to one thing, it’s actually saying yes to something else. When we clarify our values & remind ourselves daily of what is important to us as individuals, saying “no” to everything that doesn’t align is the only thing that makes sense anymore. If you find yourself feeling deflated, burnout out or simply off, it may be because you’re not prioritizing your current self. “No” takes practice. “No” protects your boundaries. “No” is empowering. Most importantly, “no”creates space for all things “yes” on your bison board.

Let's talk about stress management for a sec. How are you managing? Are you aware you have power over your emotional regulation? Because you do. Per usual, the tools of self~love, self~awareness, & self~realization are the answer to all your problems. Stress is in an inevitable part of life & all that matters is how you choose to respond. If we can reframe our stress, learn to manage what we can & release what we can, & simply even notice how stress shows up in the present moment, we're well on our way to satisfaction. Take a deep breath, phone a friend, & sit with it. By allowing our stress to pass through us instead of constantly distracting ourselves or running from it, we give our nervous systems such a wonderful gift while building resilience to future stressors. As Richard Carlson says, "don't sweat the small stuff... & it's all small stuff."

Self~care has many faces. What works for you one day, may not the next. & what works for someone else, may not be for you. The key to keeping self~care consistent is remembering that it is unconditional. It’s also extremely personal. If it’s bound to conditions or restrictions, then it’s not true self~care. Self~care is a vibe to be experienced by you & you alone. If it feels good, it is good. If you regret it, that doesn’t necessarily mean it wasn’t good.. it just means you’ve got some rewiring to do. Self~care is your source. Your North Star. Your guiding light. Make it meaningful to you.

Can you guess what they are? Small talk is BORING, especially when it’s negatively charged. You may not even notice you’re doing it half the time cause it’s become habitual.. but it doesn’t have to be part of your future! Complaining about anything out of our control is simply a waste of time, & while our feelings & opinions are totally valid, they may just be sucking the life out of us. Tune in to tune out of dramatizing your inner & outer dialogue. You will feel start to feel better almost instantly. You got this!

Have you ever experienced an ego death? News flash: you have! Whether you realize it or not parts are constantly dying while other parts are growing & expanding.. if you are attuned to your inner knowing it can be exhausting, overwhelming & painful. Even more so if you’re unaware. Here is a stream of consciousness about my feelings on the last two weeks. Also, watch me struggle to let go of guilt & shame over a silly decision I made last year. Free 1:1 self~care session to anyone who can decipher what I’m saying! Haha—the message remains the same… above all else, love yo self.

The holiday season is upon us & it’s easy to get swept up in the stress of it all.. but not for you, my friend. In a time where things seem to speed up & all of our love & energy pours outward, tune into the micro moments to stay connected admist the chaos. All it takes is a few deep breaths to remember who you are & what it’s really all about. So in a time where self~care routines can feel shattered, take what you can get & focus your attention on the quality of your micro moments. Life is good & so are you, boo boo!

You are what you eat. You are what you drink. You are what you read. You are getting the point? Don’t let your consumption consume you. Whether it’s coffee or Coca Cola, Tik Tok or Reddit, booze or bitches, it all ultimately affects the way you feel. I’m not here to restrict your diet or tell you how to spend your free time, just simply suggesting some self~awareness & accountability when it comes your health & wellness. If you’re drinking 4 cups of coffee a day & wondering why you can’t sleep at night, maybe there’s a connection there? Maybe not! What do I know.. tune in to hear my take & say “like” a zillion times. As if.

Seasonal Affective Disorder may be real, but what if it didn't have to be? If you find your mood shifting with the seasons (particularly Fall & Winter), just know that you're not alone. As the darkness creeps in, make sure you keep up with your simple self-care rituals so you don't get swept up in a silly story you keep telling yourself. You might not want to hear it, but you don't have to be a sad bitch cause Winter is coming. Tune in for a few simple practices you're gonna wanna prioritize.. Oh & I forgot to mention it (eeeek!) but if you need to bust out bigger guns check out infrared saunas & other light therapies.

Why does honesty seem like it's the hardest with yourself? We're always hyping up our BFF telling them they can do anything, or that person isn't good enough for them or *insert any belief here. But when it comes within, we stay with that person for way too long, we grip to old beliefs that we’re not enough, or we make excuses while shrinking back from our dreams... Honesty is everything. & trusting in your instincts, your values, your heart, is a constant experience & evolution. Can you handle the truth?

Grief & gratitude are quite possibly two of the strongest of human emotions. They are at two opposite ends of the spectrum, yet you can feel them both simultaneously & not at all at the same time... Wait what? Yeah, it makes absolutely no sense but if you've experienced grief, you know it rarely does. Gratitude is the light, the beacon of hope when you need it most. Tune into the nonsense of me experiencing new levels of grief & gratitude & rest assured you are not alone.

I don't know much about eclipses, but I do know the way I've ben feeling lately. Maybe you've noticed some serious shifts in your world too? Whether it's a change of heart about a relationship, a career change, the ick about overthinking--you know certain thoughts/feelings/limiting beliefs are no longer for you. Your expansion is inevitable & the more uncomfortable you feel, the bigger things are about to get for you... in the best way! Fear not, my friends. I believe & you can too. Allow, release, let go with me & watch how easy this gets to be.

Your mind is a program. One that's hardwired in the subconscious. Once you accept that, you have the power to rewire your internal systems. Start small & start here! Now! This one simple shift in thought/words will have you moving away from your struggles in no time.

Put your hands up if you feel like you've been in a transitional phase... hellooooo, me too! In this episode I discuss the change in spelling plus I rant & rave about past bull shit & what I'm doing moving forward to clean up any unfinished business. Procrastination, limiting beliefs, & old relationships will haunt you if you let them fester. Let the old shit burn & get ready for the glow up. It's all happening...

Throw away your scale! I REPEAT, throw away your scale! Micromanaging your weight &/or calorie intake ain't cute--nourishing your body with sustainable practices, IS. Whether you looking to maintain your body weight or drop a few lbs, it all begins within. Join me for 3 simple physical practices that when implemented consistently, will have a positive affect on not only your body, but your energy as well. You already know what it is!

What if a setback was really just a setup? Your mindset will be your biggest ally when it comes to navigating perceived failures. The less time you spend dwelling on the negative, the quicker you'll get back to feeling successful. Whether it's as simple as snapping at a loved one or as grand as bankruptcy or broken bones, your ability to accept responsibility, get up & move on will determine the impact of your comeback. You have the power. You make the decisions. You create your story. & it's never too late to add new chapters or rewrite the ending.

In layman's terms & from experience, obviously... Fasting is all it's hyped up to be to me & it can be introduced, simply, into your schedule. Whether you extend your segments without food and snacking or you dedicate a whole day to your endeavors, the benefits are real. Food is fuel, yes, but how much fuel do you actually need to sustain your daily lifestyle? Tune into your body & this episode to find out what works for you. Your brain, body & immune system will thank me later.

Strength training science is reeeeeeal. There are just too many reasons know to man nowadays not to be participating in exercise. Specifically, all the new studies regarding weight lifting/strength training. Whether it's at the fitness studio, the weight room or in your own home it's time to up those weights from time to time, my friend. Lifting heavier will literally change your life in all the best ways. Your body, mind, metabolism, bones, nervous system will strengthen & endure. So tune in for that simple strength training support! & don't be scared.

Where is your focus at? What do you give your attention to? Are you devoted to your pain, your suffering, your negative thoughts? How's that working out for you? It's important to recognize how we've been feeling & where we want to go... It is so easy to get distracted. Tune back into yourself, especially in the tough times. May this episode help us recognize what's real & what simply may be an addiction to old habits & patterns. You are not alone. & you are clearly hopelessly devoted to self~care, so don't stop now!

Life is not a chore or a bore! It may feel that way sometimes. If you find yourself feeling stuck, overwhelmed, or just plain tired, I have a feeling your conditioned mind is leading the way. Let’s break free from our negativity, align with a better feeling & remember we are not are thoughts. I repeat, we are not are thoughts. I don’t have all the answers but I do know it can be as simple as a 5 minute morning routine to have you feeling like you again. Let’s go home!

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Being a truly happy person nowadays is a choice. One ya must wake up & decide everyday—joy is best served before breakfast. Which is weird, because it’s actually our natural state of being. Don’t forget the inner child in you… it’s begging to be free! Life is fun, even when it don’t feel like it.

Tensions are high out in these streets. Victimhood spreads like wildfire. & I know how easily it is to get swept up in lower vibrations. When the world is weighing on your shoulders or your inner circle seems to be at war, it’s important to remember the only thing you have control over… YOU.

In this episode I basically bypass the topic of limiting sugar in your diet altogether! Ha, just kidding, but not really. Sugar is highly addictive & doesn't always get a good rep.. but there are ways to create a better balanced diet & lower your sugar intake without eliminating it completely (cause that won't work). Liiiiike eating fruit! Which I don't even mention here.. So tune in to here me babble, cause I'm back baby! & maybe next episode I'll redo the whole sugar topic with a little more focus. Maybe not! Thank you for listening.

Life is busy. We get it. It’s our responsibility to devote & divide our time amongst many different careers, communities, & activities.. so how do you do all that & stay in tact? Well you build your own balance. Ultimately you get to decide where you spend the majority of your time & if it’s always at work, make sure you fucking love your job! If you’re a family man, make sure you you’re showing up honestly & open! Remember it’s not what you do, but how you do it. So listen to your heart, & prioritize what matters most to you. It all sounds so simple, but it takes a lot of practice for some of us. So tune in for my take on how I’ve built better balance in my life.

Join me for my favorite episode to date! My 8 year old niece joins me for a quick interview on self-care & what it means to her. I believe children are our best teachers & she always reminds me to have a good time.. This is our first conversation of many & we hope you enjoy!

Struggling with a little additional around the middle? Before you go shaming your life away over something silly, consider where your belly fat came from to begin with. Whether it seems it's formed overnight or it's been a slow subtle development... we all experience it to some to degree. It's important to recognize that your body pushing unnecessary substances from your internal organs is a good thing! Whether its hormones, junk food, alcohol, stress, or a thrilling combination, your body is protecting you. So show it some gratitude.

Feeling under the weather? It happens & your vibe can totally help you heal. I know it's totally frustrating & can feel like you're out of control, but what if that is what the universe is trying to remind you. Because after all, the only thing we are in control of is our perspective.

A great friend of mine mentioned this change of language to me the other day & it was all I could think to ramble about. I've been going through it, & as always self-awareness can feel like the biggest blessing & the strongest curse. When we remember to ride the waves of emotion rather that identify our inner being with them, I believe it relieves at a least a little bit of our suffering. Whatever emotions you have on you are welcome here. Self-acceptance is the only way to genuine self-love. Thank you for being here with me.

Have you found your purpose? Better yet have you embraced your purpose? Don't fret if you have not, for it's never too late to realign. Often when I'm feeling stuck, stagnant, depressed or out of whack its because I'm not aligning with my life's work: to simplify self-love in service of others. Your purpose is yours to create, yours to decide, yours to fulfill & it might change from time to time. What matters is returning to yourself & your honest values. Stay curious my friends, relax, & have fun... Purpose doesn't feel forced to me.

"There's no food in your food!" You ever get that feeling? In America we have endless eating options, which can be such a beautiful & terrifying thing. In a world where fast food is on every street corner & nutrition labels lie, how do you know what's right for you? Well, trust your gut. I'd never suggest you eliminate such tasty convenience from your life permanently... but maybe you stay curious about what exactly is fueling your body. Full discrepancy, my period/pumpkin loaf brain has me WILDIN' OUT in this episode.. so hold on tight & enjoy this bumpy ride through Candy Land with me.

Inner peace is the ultimate freedom. Whether you're having a good day or a bad day, you're busy at work or chilling on vacation, your internal well being is ultimately a decision. You get to decide how you react, respond & let your day carry you away. I don't know about y'all, but I'm tired of the stress, the hurry, the judgment, the "drama".... Let's give it a rest & recommit to homeostasis. You were born to vibe high, don't forget that before you die.

Sometimes our old self shows up. Sometimes we welcome it back for awhile just to realize why we've outgrown em. While you're integrating all parts of your "self", can you do so with love & light & an underlying knowing that everything is alright? I'm always learning how to do just that.

What do you do when ya gotta push through? Life gets tough, but it's important to remember you are tougher. In a world where most of us have it easy, it's important to remember our mind tricks us into believing we don't. Doing hard things is a skill & one that ith practice strengthens our mind, body, & soul in ways we can't imagine. When you don't wanna, what if you did anyway? You might realize that ya wanted to all along!

As soon as your mind decides it "should" be doing something, its a subconscious self-diss that whatever you're doing in that moment isn't good enough. While self-discipline, goals, & action are all worth while, it's important to remember that you are a human being & simply waking up is enough. Finding gratitude in the present moment is what's up. Being where you are is a practice & one that is seriously worth your time. Tune in to hear me ramble about these ideas & more!

How you been bb? Honestly, I've felt like I've been riding the emotional/mental struggle bus lately & I keep missing my stop. It's important to remember that life will always be lifing, & there will always be more challenges, more developments, more triggers, more reminders, more lessons etc. & the most important thing to remember when you're having a tough time, is to LOVE YOURSELF. Love the mess, love the uncertainty, love the growth, love your fear, love your doubts, love the journey. Sounds great, right? Not so easy... but we will never give up! For we know how great this life is. So join me in this episode as I ramble about the "downs" of life & hit me up if you're struggling. I love you.

What if everything is always working out for you? What if your negative thinking patterns, are just that—patterns? Your thoughts are only true because you believe them to be, & you are fully capable of retraining your brain to think thoughts that serve you & your highest good. In this episode we discuss three simple techniques to help to reframe your prospective. The more you practice, the more positive connections you’ll make & the easier it’ll be to see the bright side of even the toughest situations. What do you have to lose?

This recording is a quick affirmation practice designed for you to listen to when you want to take a moment to remind yourself who you are. After each affirmation there is pause for you to repeat the affirmation to yourself out loud or in your head to solidify your new mental patterns. Listen to this as much as you can to retrain your brain to think highly of you & to shift your self-talk in a positive way! You are awesome & I hope you enjoy.

Protein is essential for optimal health. By simply incorporating more protein dense foods into your diet, you can boost your metabolism, increase energy levels & maintain muscle mass. Looking to lose weight? Protein. Looking to age gracefully? Protein. Looking to feel full longer? Protein. Start paying attention to what’s on your plate & add as much protein as possible.

How you do one thing is how you do everything. What if everything you do was intentional? & what if you believed that that made everything you do matter? Whether it be the way you walk your dog or the way you approach your relationships, you can create a beautiful life through the power of presence. Honesty, authenticity, & a sense of joy when completing any task is the key to true fulfillment. It’s not what you do, but how you do it. So let’s fucking do it!

When's the last time you dedicated some serious time to stretch your body? The truth is that your flexibility is directly correlated to your life expectancy, health & wellness. Stretching produces benefits far beyond the physical body & can even help us sleep better! What if you nourished the idea that if you set aside a few minutes each day to stretch, you might just feel better? Tune in to this episode & your body for some self-care stretching.

I tip my hat to you! A quick & simple celebration can change your mood, attitude, & whole day. So why not find something to celebrate today? Take the time to stop & smell the roses, tell yourself how awesome you're doing & make the moments matter friends. This simple mental shift will change your life. So tune in to this speed round of celebrations, because you are worthy & capable of making the ordinary moments extraordinary.

Befriend That Bitch! You know the one? The one that tells you are unworthy, you’ll never succeed, your dreams are unrealistic, the way you look is wrong, or that everyone else is better than you. Self~awareness is the secret. Once you’ve practice sussing out the inner critic living inside you, you will learn how to talk back to it, soften its strength & tackle anything you want to. Don’t settle for self~disrespect—tune in to tune into self~love.

Got the gunk? The flu? A nasty cold? It happens to all of us & if you're anything like me you try to stay away from prescription pills or OTC chemicals as much as possible. Whether you're sick or not, tune in to hear 7 all natural remedies to keep your immune system working for you. (Oscillococcinum by Biorin is the one store bought miracle I always do have on hand.)

They most definitely aren't.