Feelings

I second that emotion

Do you ever find yourself having an adult tantrum? Ya know, like a toddler who is tired and ready for a nap? Your brain just gets stuck and wants to rage? Yeah, me too. I think it’s part of being human.

When we avoid, resist, or react to a negative or uncomfortable emotion instead of processing it… it comes back stronger, just like a toddler having a tantrum because they’re not getting what they want.

Allowing an emotion looks like reconnecting to your body and how this emotion feels as a physical sensation in our body.

Learning to allow any and all emotions helps us respond to our lives instead of reacting with our toddler brain.


Before we can automatically seek the thoughts behind the emotion, many of us (myself included) have had to slow down to learn the basics of identifying, experiencing and then allowing each emotion.

It’s easier to start with less intense emotions or the ones that come up most commonly. When you start to feel stressed, anxious, frustrated, or even happy – pause. Reconnect with your physical body… how does this emotion FEEL (what vibrations or sensations are going on)? There are no right or wrong answers to this – emotions can be felt similarly but may be different in each person.

Once you’ve identified what the emotion feels like, name it. Identify it. Say “this is what anxiety feels like”. Both of these exercises help to put us back into thinking mode and usually lessen the intensity of the emotion.

The next step is to allow it – allow yourself to fully feel the emotion and the sensation in your body. Once we allow an emotion, it usually stays for a few minutes and then fades. More intense emotions can last longer – the important thing to remember is that they are not going to physically hurt you – they’re simply sensations that you’re feeling currently.

Last, you can be curious as to what thoughts created this emotion in your body. Once you identify the thought(s), then you can decide whether you want to keep them, change them or consider letting them go completely.

This, my friends, is the skill of processing emotion, and, with practice, it becomes easier and can help you process and conquer any fluctuations that may be holding you captive.

When you’re ready to let go of your stress, worry, and frustration so you can feel better and have more time, energy and fun in your life, message me to set up your complimentary exploration call. 🤗

Give Yourself More

Georgie Fear has had my heart since I read “Lean Habits For Lifelong Weight Loss” (if you haven’t read it and are struggling to know where to start a healthier food journey, I highly recommend it). 

 Now with her newest book, “Give Yourself More”, a joint project with K. Aleisha Fetters, I’ve fallen in love a little more, both personally and as a physician and health & mindset coach. Georgie and Aleisha write from the heart while also providing scientific support for WHY adding MORE to our lives as girls and women makes our lives fuller, better, and healthier. 

instead of shrinking and trying to create less in our never ending quest for greatness and perfection, adding MORE is the key to a balanced, emotionally full and whole life – that includes moving for FUN, processing our emotions in a healthy way, and eating to fuel our bodies. 

This book is a thoughtful, well researched step-by-step guide for those seeking to achieve the NEXT level of their health and wellness. Multiple topics are covered in depth – paying special attention to embracing the power of our minds and creating a health-focused mindset that allows for MORE in our lives – more joy, more fun, more space in opposition diet culture which demands we eat less, feel less, be less. There are in-book quizzes, questions and examples of how to create MORE of what you love in your life as you learn how to enjoy your food, move your body in a way that supports your health and add more fun to your life. 

Run, don’t walk to get this book, and then join Georgie’s free Facebook community with the same name.

Lying and the spotlight

What’s holding you back from hitting your health goals?

If you’re like me, it was LYING to myself for years.

Thinking “I might be able to lose weight, if…”

Saying “yes, I want to lose weight, but…”

Starting over every Monday, every month, setting the same tired New Year’s goal and weight goal EVERY FREAKING YEAR.

I listened to the people who told me to love myself in that moment. I listened but didn’t understand.

I feel like someone turned a giant spotlight on me about 18 months ago. And showed me ALL the ways I was failing myself ahead of time but giving up BEFORE I tried.

All it took was one small thing. Done consistently. And now I’m rocking my goals and setting new bigger ones that, honestly, take my breath away when I stop to think about them.

I KNOW you can be healthier. I KNOW you can achieve your goals. I KNOW you can stop overeating. I know this because I’ve been you. I understand you. I feel you. I can help you.

Let me drop another bomb – “someday” will NEVER come. Today is the day to move forward – you NEED to work with me when you’re ready to believe it’s possible for you!!

Let’s DO THIS. You CAN do this. Contact me to get started.

Xoxo,

Liz

Hey there! Let’s stay in touch.

Tidying Up

Every time I sweep, vacuum, and mop the floors in our house, I find other tiny particles of dust, dirt and or dog hair within 5 minutes of being done cleaning.

It drives me nuts. It’s a never ending fact of life. We clean, things get dirty again. 😝

As I was cleaning yesterday, I realized the floor is just like our minds.

Once we get in the habit of being aware of our thoughts, the next step is to be curious about them and tidy up our minds so that our thoughts, beliefs and ideas are in line with our values and our goals. The mind, however, likes to be efficient, so if there’s a pattern of unhelpful thoughts (anxious, negative, doubtful) they need to be swept up, just like dirt on the floor.

This, as well, is an unending process. And it requires more frequent attention at first (like a house that’s never been cleaned), but, just like a room that’s cleaned regularly, it takes less time and effort if you keep it up regularly.

So, if you want crave less stress, more joy, a habit of focus or productivity, start cleaning up your thoughts and beliefs.

A clean mind gets you weight loss, health, organization, time management and balance.

Have a lovely Monday my friends!

Xoxo,

Liz

Hey there! Let’s stay in touch.

Love is the answer

Love. It is the answer to everything. Truly.

I know, it sounds hokey but it really is.

This is especially true when it comes to our mindset and our health. We are born and we are worthy and lovable. And then we are influenced by the world and outside influences… for years. As kids we’re sponges, absorbing the world and opinions and beliefs around us.

Sometimes our lovability is reinforced as we grow up and we learn healthy ways to love ourselves and others. Other times, we’re taught that nothing we do will ever be enough and we set out on a quest for perfection.

Because we’ve lost sight of love.

I believe that we somehow lose track of our love. We are always searching for it – sometimes in the wrong places (like food, careers, relationships, alcohol, drugs, etc). No thing can ever give us our own love or our worth.

You were born enough. You are 100% lovable. Always have been and always will be. You get to choose to believe this. And from this – your life can change.

No matter what you’ve been led to believe in the past or thought was true.

Finding this love and deciding to believe in it will get you where you want to be.

In health, in relationships, in work, in life.

You’re either knowing and trusting that you are worthy and lovable or you’re not. You are the one who creates ALL the love you feel or don’t feel in the world. So why would you choose not to feel love?

When you decide (and that’s truly what it is – your decision) that you are deserving of loving yourself and being loved – your whole world changes. Life becomes calmer, more joyful, happier. You can give love more freely because it’s abundant, and you trust that you will feel that love back again.

So, my friends. Whatever your question is – the answer is more love.


Try it today.

Xoxo,

Liz

Hey there! Let’s stay in touch.

S’mores and crankiness 101

Feeling uncomfortable is… freaking uncomfortable! 😝

We went camping this weekend. It was a new adventure for us. We planned and executed this idea. My husband was ecstatic. I haven’t camped since I was a kid.

We made a list. We packed. We ended up forgetting our pillows because they weren’t by the front door. 🤷‍♀️ We laughed. It happens.

Then we started setting up camp. It was awkward. It was unfamiliar. I think we’ve all had that experience where something is brand new. And going through the process (in this case unpacking and setting camp up) was unfamiliar. And strange. And it’s easy to let the discomfort of this overwhelm you (I did).

And make you cranky. And want to give up. That’s how I felt after my 18th trip through each side of the car looking for 1 thing. Then repeating. Over and over.

This time though…I was consciously aware of the discomfort. And I breathed through it (not perfectly mind you…I felt a tantrum coming on… and luckily my chillaxed hubby talked me down). 🤪

And although I was uncomfortable, I also was excited.

I had two opposite feelings coexisting. And I was aware of both. Plus I felt anxious.

The point? Learning new things is uncomfortable. There will be awkwardness. The key to mastery and experience is allowing that obstacle of awkward discomfort and not letting it stop you.

Allow it, expect it, feel it, that’s how you know you’re doing it right and growing.

We had a fantastic time. S’mores and all.

I can’t wait for the next camping adventure.

You can do this with anything you want to try.

Be bold.

Try something new.

Move through that discomfort and see if you can watch your progress.

It’s amazing. 🤗

Xoxo,

Liz

Who’s Afraid of the Big Bad Wolf?

Change is always a little scary. So how do we change when we feel that paralyzing fear and worry and then god-forbid we start making changes and our brain kicks in… and OMG, the overwhelming anxiety and what if’s creep in…

The question is:

HOW DO ACTUALLY WE CHANGE WHEN THE THOUGHT OF IT IS SCARY?

Fear and doubt and worry hold so many people back; no doubt you’ve considered doing something* and held back out of fear.

*Examples include leaving or taking a job, going on a date, meeting a new person, trying a new sport, lifting a heavier weight, ending a toxic relationship, etc

Consider that fear is your brain’s natural response to ANYTHING new or different. Our brains are trained to seek pleasure, avoid pain and be efficient. Our brain always has our back to protect us from that evolutionary threat… the dangerous animal outside our cave. Now that we’ve evolved? It’s still working all the time, but only has time to flex when we want to do something that most likely ISN’T going to kill us (daredevils, I’m excluding you).

I know there are definitely things you wanted in the past and pushed through the discomfort of fear and the unknown to experience, like a new relationship, job, school, haircut or sport.

We all have, our else we’d never grow or change. 

Doing new things may always be slightly scary. If you are willing to accept this and still move forward, you can create whatever you desire in your life. 

THIS one skill is the key to freedom from the “what ifs”:

✅ Picture what you want to do

✅ Create a plan that makes it possible

✅ Expect and allow the discomfort and fear and anxiety about trying something new and different (thanks brain!)

✅ Execute plan then evaluate and adjust it as needed until goal accomplished

✅ Repeat as needed

We always think we need to feel comfortable and competent and motivated to take action toward a new goal but all of these emotions come from how we frame what we want – we actually create these emotions with our thoughts and beliefs about our idea. 

You can allow your fear and accept it and move through that discomfort to achieve new things. You’ve done it before – you can do it again. So get out there and do it! 

I believe in you. ❤️

Have a beautiful day my friend.

You deserve this

Thriving = flourishing


When you step into who you want to be – it feels amazing.

You feel more like YOU. Life and the day-to-day is so much more. More comfortable. More fun. More joyful. More empowering.


If you’re feeling good but not exactly where you want to be – email me so we can chat about what is possible for YOU.

You deserve to thrive. 🥰 You can start today.

Living and Learning and Moving and Grooving

Learning feels good most of the time, right?

I love to learn (I ought to, I have spent half my life learning).

It feels good to know, to be intrigued, to be curious. It also makes us feel like we’re doing something.

Which, we are, unless we’re learning and reading and consuming information about something (like weight loss or changing a habit) that eventually requires us to take action. C’mon, if you’ve been reading, you knew where I was going.

We need to take what we have learned, interpret it for ourselves and then apply it to our lives. Wah, wah, wah…

This is a big place where I see people get stuck (don’t worry, it takes one to know one, I’ve spent plenty of time in stuck-city myself).

It’s so easy to get stuck in the consuming phase.

The reading, learning, gathering information phase.

All under the guise of “learning”.

But at some point, we have to take that first step to applying all of it. And I can tell ya, no amount of learning is going to outweigh the learning of real life experience.

I was thinking about this while running earlier today.

I spent years consuming and learning information, about self-help, about weight loss, about life.

But it was so cozy there, and it felt so productive to keep reading and learning. Like wrapping myself up in a blanket of knowledge.

Then I had that “awww crap” moment (most likely from one of those learning tools). I actually had to do something. Nothing would change if I didn’t take any action.

And it scared the crap out of me. The unknown? To actually take action? Oh geez. Yeah, those warm and fuzzy “this is easy” books left that part out. Dang it. 

So I started to take action. Again and again.

And some lessons I had to learn the hard way (by doing), multiple times.

There is a saying that you will continue to be presented with situations, challenges, etc in your life until you learn the lesson that you need to continue to move forward.

Well let me tell you – this was very true on my food journey. I was a champion of overeating. And stuffing myself until my stomach hurt. Of feeding an upset stomach (with carbs and sugary baked goods or ice cream or whatever sounded palatable at that time) and wondering why it got more upset, or why I couldn’t lose the weight that week. Or why I couldn’t eat the same way and lose my weight.

Anyone out there relating to this?

I beat myself up over it. I joked about it (duh, this is why I can’t lose weight… must be genetics… believe me, I had every excuse in the book).

I minimized it. Until one day, something shifted. I started seeing what I was doing for what it was – making excuses.

Because of what I was telling myself. It was all up to me! Those freaking books had been right all along. All that corny, woo-woo, blah blah blah, the power is “within you”… It was true. And my refusal to accept it was holding me back.

Well. That took a while to wrap my head around. But then I started to embrace it. And change my actions to be more in line with all of that learning. And things started shifting! The weight started coming off. And, since then, I have lost all of the weight. I reached my goal (30 lb total). I can maintain it easily now. I don’t worry about it.

Of course I challenge myself to continue to grow and evolve (I like a challenge, what can I say).

Now I teach other people how to find where they are stuck and help them move through it to the body and the life they love.

I know it can take time and I truly believe that everyone has their own path of growth. You may not be ready now. You may still be in your gathering and learning phase.

What I have learned is how to take that knowledge you are gathering and apply it to get to your goal.

To use it to be confident, to feel comfortable in who you are and sexy and awesome in your body. It just takes being open to changing.

You don’t have to fully believe it can happen when you start – you only have to believe it is possible.

I encourage you to ask yourself and check in. Are you learning and consuming or are you taking action toward your goal? It is easy to go down the learning path and feel like we’re changing when we’re really just consuming. It’s okay to learn and apply along the way. Just don’t forget to keep learning by doing. That is where the greatest progress is made. 

You’ve got this, my friend. Go out there and believe in your possibility. Believe in yourself. I believe you can do it. If I can, everyone can too.

Xoxo,

Liz

Change your mind darn it!

Changing our thoughts will change our life. Super simple, super easy. It all starts with a thought. No problemo!

As we discussed last week, recognizing that our thoughts are the culprits of our emotions can be a game changer. 

We previously talked about watching your thoughts, starting to become more aware of them and choosing to look at them and change them, especially in situations where you may be upset, anxious, or scared.

We did not discuss how to change them though.

Our brains want to be tricky, they want to hide and not change.

Even thoughts about changing ANYTHING can lead to resistance. Bummer, right?

Because change is something unknown.

Our brain wants to panic, it wants to protect us, it wants us to run the other way. Avoid pain, seek pleasure, good old trusty primitive brain.

But instead, we’re asking our adult brains to lean in. To assist, to guide us.

You can see where this creates some distance between our primitive brain and our evolved, adult brain. Like parents and children, the battle wages on, but inside our heads. With every chance to change. I know, I’m exhausted just writing about it.

For my lively explanation of the 2 contrasting parts of our brain, click here.

Our brains also like to be efficient. Thinking the same type of things, doing the same thing daily. Less brain power, so to speak.

This does not serve us while we’re changing but can be very powerful after we have adjusted to a new thought or thought process. 

The first step of changing our thoughts (as with everything else) is awareness. You need to know what’s not working for you or serving you.

Next, you need to decide how you want to feel. What you want to do. Where and who you want to be. 

Once this is established you can get to work.

We all have the thoughts we’re thinking now that are creating our current reality and then we have to find the thoughts that will create where we want to be, what we want to do, how we want to feel.

You still with me?

Next we can create bridging or ladder thoughts to get from here to there. This is where a coach like myself will be a huge benefit as we guide you from A to B faster and more easily that you can guide yourself (remember, your brain will want you to maintain status quo). You can also endeavor this on your own, but like with a ladder you climb to paint the house… having extra support is never a bad idea. 

Finally, we practice our new thoughts to reinforce them, then we choose consciously to continue to practice them until we achieve the new result and then reinforce them until we accept these new thoughts and they become automatic.

Easy peasy, right?

Go get ‘em tiger. I just gave you all the steps to change your thoughts and to change your life into what you want it to be. You’re welcome.

If you are confused, feeling stuck, or otherwise don’t think you can go it alone – email me at info@thrivearena.com and set up a time to chat about how this WILL change your life.

Xoxo,

Liz

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