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Your Self-Improvement Guide to a Healthier Life: A Journey for Women

by Nicole's Blog


Self-improvement is crucial for women on a healing journey. It’s hard to overstate the importance of establishing a happier and healthy version of yourself and taking concrete steps toward your goals. You can expect your improvement journey to be challenging, but few things are as enriching!

This guide from Nicole Doherty is written to help you find a new direction, live fully, and thrive. We’ll discuss how to achieve your goals, establish a new career, eat healthily, and much more!

Establishing a New Business

Your career impacts your life and can significantly influence your entire healing journey. Take time to identify your interests, skills, and passions, and consider turning them into a viable business idea. You might attend online courses to acquire new skills, network with industry leaders, and devise a plan for your new venture. You can streamline the process by writing down your strengths and weaknesses. Seek out advice from close friends, family members, or business professionals who can offer insight.

Writing a business plan involves outlining your company’s objectives, defining the target market, identifying competitors, analyzing financial projections, and developing a marketing strategy to ensure long-term success. Forming an LLC offers asset protection and tax advantages, but you’ll need to create an operating agreement and name a registered agent.

After choosing a promising business idea and creating your business plan, think of how you can market your company and get off to a strong start. Digital marketing is key, but don’t underestimate the power of a good business card. Create an attractive business card that leaves a lasting impression on potential customers.

Stopping Destructive Habits

Any self-improvement journey involves addressing bad habits and negative thought patterns. A few common destructive habits include procrastination, overeating, and addiction to drugs or alcohol. Acknowledge these patterns, and reflect on the reasons behind them.

Creating a plan to break the chain of negative behavior is the next step. You may need to seek professional help, join support groups, or replace destructive habits with healthy ones. Don’t be too hard on yourself — remember that healing is a process. Celebrate small victories, and understand that every tiny step can make a difference.

Minding Your Diet

Maintaining a healthy diet can help you keep your energy levels up, boost your mood, and improve your overall health. Our bodies tend to consume nutrients differently, which is why it’s necessary to have a balanced diet. It’s vital to listen to your body’s signals and adjust your diet accordingly.

Eating enough protein, healthy carbohydrates, and heart-healthy fats is crucial for optimal wellness. You can get essential vitamins and minerals and reduce inflammation by incorporating fruits, vegetables, and whole grains into every meal.

Setting New Boundaries With People and Things

There are often people or activities we engage in that don’t serve our best interests or that trigger negative feelings. It might be time to set boundaries with those individuals and things. This could include limiting the time you spend with specific people or social media, saying “no“ to certain activities, and surrounding yourself with supportive and positive relationships.

Effective communication plays a vital role in this process. Learn to say no without feeling guilty, and prioritize self-care while establishing healthy boundaries.

Getting Better Sleep

Sleep is a critical aspect of self-improvement. Getting adequate rest ensures your mind and body function at their best. Disrupted sleep can cause low energy, poor decision-making, and overall mood changes.

Try establishing a consistent sleep schedule to improve your sleep. You may need to wind down with a relaxing activity (e.g., taking a bath, listening to an audiobook, writing in a journal). Avoiding caffeine, alcohol, and blue light for a few hours before bedtime can also help.

Conclusion

Nothing can prevent you from succeeding in your healing journey if you commit to it. Remember that self-improvement can’t happen overnight — it requires time and dedication.

Taking small steps daily toward establishing a better version of yourself is what brings true transformation. Although challenging at first, each of these strategies can help you improve your overall wellness and bring about positive life changes. You have the power to create the life you desire!

Would you like to read more helpful content or learn about my coaching services? Please visit my links here on this website or at nicoleanandacoaching.com

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Article by Sean Morris
sean@learnfit.org

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A Workaholic’s 7 Steps To Recovery

by Nicole's Blog

I am a recovered workaholic.

I used to go-go-go.  It would take a lot for me each day to not work all morning, day and night.

I would stack appointments with no breaks, not eat, barely drink water and end my day depleted and unable to sleep. Making time for myself was unheard of.

I did everything in my power to serve and please those around me and then I’d get caught up resenting all the things I was doing. I couldn’t get out of this loop.

As a coach, I have so many women clients that fall into this category.  I hear it every day. 

One of the gifts of my program, Unleash the Priestess Within + Thrive, is to turn an eye toward what is keeping you from self-care and love.

Most of what you do is unconscious.

You are programmed as a child from your parents, teachers and society. You were taught to compete, climb ladders, and please others in efforts to get more of what you wanted.

Most women like you, have a wish to provide because you grew up in the era of women moving into the workforce and being able to have more rights and opportunities.  This is wonderful, yet, what you learned was that you had to do everything you were told to “make it” and often that was at the expense of your own well being.

On top of being a career women, you may also still hold the role of the head of family household, kids, etc. So you have two jobs!

Where is your “YOU” time?

It’s time to question your motivation as a workaholic.

You probably have another unhealthy addiction called the “Rescuer” syndrome.

This is the part of you that needs to fix, save or overstep your responsibility because you can do it best. It keeps you in control of managing expectations. It feels safe.

Yet, in most cases, this is based on your childhood wounding story that says you are not good enough, worthy or important (or any other variation of not feeling heard, needed or loved.)

This is what is the motivating force behind your workaholic behavior.

Like any addiction its a habit that keeps you blind to your pain.

Unfortunately, you can no longer hide.  The gig is up!

One of my core wounds from childhood was feeling unheard, unseen and disregarded.  My parents were classic workaholics filled with pain.  In fact, most of my memories of them they were talking about work, constantly fighting and I didn’t feel seen at all. I was forced to study things I wasn’t interested in. I was living the life they wanted because it suited them. I felt like I wasn’t taken seriously.

As I got older, I fell into the same coping strategies that my parents did. I was so unhappy, depleted and unsure of what I was doing in Corporate America.

It was not at all aligned with my passions or purpose.

Then, my dad died. It took this huge weight off my shoulders to be honest. Although I love him and miss him every day, I finally was able to give myself permission to do what I wanted to do!

I went on my journey of self-realization. 😉

When my son was born, even though I’m a single mom, I was determined to find a way to be able to be present for Yeshua.

I created a salary for myself that supports my son, my lifestyle and leaves me afternoons to play with him daily – all available to me because I MADE MYSELF FIRST PRIORITY.

As a Yogi, Healer, Coach and Recovered Workaholic I know that when I am happy, everyone around me benefits.

I know that as I heal and do the inner work to love myself, I create healthier discipline, self-care and boundaries.

Here are my 5 Steps to Recovery:

1 – Stay true to a spiritual practice. My practice keeps me present, grounded and calm.  I meditate and do yoga every day.

As a single mom this means getting up at 5:30am in the morning and just doing it. No excuses.  It’s my connection to Source that keeps me sane, on my path, receiving downloads, channeling new ideas, giving gratitude and practicing my inner healing work.

2 – Move your Energy + Eat Well.  Every day do something to move your body and your energy and feed it with good life force energy (living foods). We get very stuck in our energy bodies.  This type of congestion lowers your vibration and keeps feeling stuck, undernourished and dead on the inside. Move your energy and feed it good fuel to heal, feel more relaxed and get back into balance.

3 – Get Outside. Be in Nature.  When you are in Nature you are reminded that life is bigger than you and your problems. You start to realize that there is more to life. There is a grander Divine plan.  I get outside every day at least once to take in fresh air and reset my nervous system.

4 – Time management.  I’m really disciplined with my time. I schedule everything and I give leeway to let things move around as Source is co-creating with me!  I know where my day is going with intention and I take major actions every day.  During Yeshua’s time I plan nothing all afternoon so I can in play and be present with him.

5- Prioritize.  I utilize my time based on my priorities.  I know what are THE MOST important few things to handle each day. I leave the rest to my ‘future’ list.  I do have catch up days every so often, and will sometimes get babysitters to do handle them.

6 – Be Responsible + Manage Expectations . This is about being in integrity with myself and others. I am in the practice of not committing to things that I am not feeling responsible for. This is part of not rescuing. I can be generous, but if I feel like I am starting to resent, I know I’ve taken on too much. I am only responsible for what I know I can manage.  As best I can, I also let others know when they can expect results or actions from me.  When people are communicated with in a healthy way, its healthier for everyone.

7 – Email/Social Media.  This one is the hardest, but I have recently re-adapted Tim Ferris’ 4 Hour workweek idea.  I only check email 3 times per day.   We lose so much time wasting it on endless checking and re-checking  between social media and email.  Check 3 times a day, that’s it.  The world does not fall apart and you don’t get stuck down the rabbit hole.

I recently had a client adopt the mantra: I am more powerful than my phone. She gave up social media after she returned home from work at 8pm. Not only did she have time to talk to her kids, but she finally went to bed with her husband each night! A huge leap in her intimacy and personal relationships. She also slept way better and was more productive at work.

Nicole Doherty Certified Yoga Teacher Instructor

You can recover.

It may feel counter-intuitive to give up things in efforts to be more productive, but research shows that productivity increases when we take care of ourselves.

Living a balanced lifestyle is totally achievable.

Having a self-care and self-love practice is imperative to your well-being and is appreciated by your body-mind and everyone around you.

Reach out if you need help recovering!

Blessings,

xo Nicole

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4 Key Practices To Open Your Heart

by Nicole's Blog

What does it mean to open your heart?

Today, I’ll explore four key practices that help you open your heart and live a more heart-centered existence.

One of the most powerful teachings I’ve ever received around heart energy comes from the name of the heart chakra, Anahata. This Sanskrit name roughly translates to – the sound that two things make WITHOUT striking.  In other words, it means union or NO resistance.

Take a deep breath in. Exhale your resistance…aaahhhh! Feel that relaxation around your heart?

Living and being in heart-centered consciousness is to drop your resistance and to operate from a place of love and compassion. It’s to relax around your heart. Healthy heart energy is for connection, communion and collaboration.

When your heart is depleted of energy you may feel tight around your heart or even empty. You may experience feelings like grief, sadness, and pain. This could mutate as well into the umbrella emotion of anger. You may close off your heart and feel  isolation and start to compare and compete for love.

This is when the Ego and Mind try to step in and take over. Yikes!

I know when I am in my heart, I feel good.  When I’m not, I don’t. It really can be that simple if we let it be.

Why not follow the trail of feeling good?

Through my life what I have found to be the most powerful tools for opening and freeing my own heart energy are mindfulness meditation, yogic breathing, gratitude and forgiveness.

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1. Mindfulness Meditation

The practice of slowing down through mindfulness meditation is powerful.  You are not living in your heart if you are constantly in your head and not in your body.  If you take your attention and focus away from the external world you can learn how to focus on your internal landscape, free of others projections, influences and energies.

With meditation you are able listen to what is taking you away from your own body, emotions, energy and experience.   To be connected to your heart you need to connect with your subtle body energies, or parts of your system that are unseen.  In this way you can become a better feeler, sensor and intuit for your own desires and needs.

This also frees you to connect with your Higher Self, Source and the Universe for the most Authentic Love Relationship you will ever find. Your relationship with YOU.

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2. Yoga and Yogic Breathing

Yoga and yogic breathing is an incredible tool for relaxation and mindfulness.  It is said that most people only breath to 30% of their capacity in a day, starving their body, brain and cells of oxygen.  This is not helping the body-mind system heal, but hindering it and creating more resistance.  Remember, we are looking for NO resistance so we can have our energy flowing.  When we slow down and relax, we can use the breath to release toxins, emotions and anything that is creating tension which blocks the flow of our energy and creates illness.

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3. Gratitude

Living an ‘attitude of gratitude’ brings so much heart and joy to your life experience.  When you are practicing what you are grateful for there is no room for negativity – your heart is filled with Love.  In that life expanding energy, you attract more life expanding energy like prosperity, abundance and soul nourishment.

The Dr. Emoto water research projects brought so much light to this.  When he used positive words and blessing vibrations over water, the crystalline structure of the water harmonized to create sacred geometry.  When the water was sent negative energy and vibration it became dissonant, fragmented and chaotic.

It’s up to you to bring your vibration into alignment with love and your heart.

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4. Forgiveness

The antidote to grief, sadness and isolation is to forgive, or ‘give forth’ the energy that you are holding onto from the past that created your suffering and pain.  If the heart is union, then you want to offer your heart’s energy of union to your experience of separation.  You can do this through the power of recognizing that what happened was for the greatest good. The universe always leads with what’s best for your soul’s evolution.The life lesson you received is bringing you back home to your heart.

Deepak Chopra had a phrase that always stuck with me in a meditation of his, “Forgiveness is for me, Forgiveness sets me free.”  Set yourself free of your pain by offering yourself love and compassion.

Opening your heart is an ongoing practice of relaxation, releasing resistance and honoring your own healing path.  Every day you have a choice to live more fully in your heart or to create more separation.  If you want to feel good more of the time, it can be as simple as starting to practice one of these self-love tools.

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May you feel peace and union in your heart today.

To receive meditations, affirmations and other inspirational tools for self-care and self-love, click this link and enter your email address!

xo Nicole

photo credit: courtney-hedger @unsplash

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The Surprising Benefits of Meditation

by Nicole's Blog

The Surprising Benefits of Meditation

Yoga is more than just physical exercise — it is also a millennia old practice that can lead an individual on a path to enriching spiritual growth.

Yoga is about the search for truth and meaning and the quest for contentment and wellbeing, stemming from an ancient Indian philosophy from the Vedic civilization. As women, we can tap into our breath, body, and passion through integrating the practice of yoga into our daily life through meditation.

We can empower ourselves as women through healing introspective work. Through non-traditional methods of healing like yoga and meditation, we can yield some surprising benefits.

Gaining a New Appreciation of Rest

As today’s woman is constantly busy in a fast-paced life with competing demands, the practice of yoga and meditation helps you slow down, clear your mind, and simply exist in the present.

Clearing the mind through meditation is essential for well-deserved rest and experiencing deep healing sleep. Such quality sleep helps your mind and body replenish and restore, preparing you to face the demands of tomorrow.

Remember though that meditation can often provide deeper rest than sleep itself, while harnessing more energy than sleep. Consider reiki energy healing meditation music during meditation time and rest to aid in your level of relaxation, assist in natural healing, and develop holistic well-being.

Becoming More Connected to Self

Being self aware is about understanding who you are and possessing self-knowledge that guides your life. Part of self-knowledge is being present enough to be aware of your thoughts and feelings, to the extent that you can identify and understand them.

Introspection is the key to healing and transformation. Listening to your body and being kind and gentle with your body is part of self-knowledge and self-love as well. Building self-awareness takes time and energy, so be patient with yourself and allow yourself time and practice to learn this daily discipline.

Clear your mind of racing thoughts, ruminations, and worries, and focus on the mind-body relationship. Use meditation to become more self-aware, leading to becoming a greater listener, a more compassionate person, and possessing a more adaptive mindset.

Generating Kindness

Forms of meditation can increase positivity through feelings and actions toward yourself and others.The loving-kindness meditation known as metta has to do with building self-esteem through first developing kind thoughts and loving feelings about yourself.

Through time and repetitive practice, these self-effacing skills can be applied toward others, to the point where you can even build loving-kindness thoughts and feelings toward enemies. This meditation helps you cultivate love, where you let it grow and spread toward others.

You can’t love others until you love yourself. It can be harder to accept and receive love than you think, especially from yourself. Try out a loving-kindness meditation technique today.

There is a deep, often untapped power in each of us as women that gives us personal insight and energy. Meditation helps us unlock these personal sources of life that help us lead more meaningful lives as women according to who we individually are.

Through meditation, we reap a multitude of benefits, including but not limited to the value you place on your rest, the value you place on yourself through self-care and self-knowledge, as well as cultivating the love you have for yourself as well as others.

Authored by:  Guest Blogger Laurie Larson. She is a freelance writer who enjoys writing on health and wellness topics to help others make the most out of their lives.

Photo by Erik Brolin on Unsplash
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When will you commit to yourself? 4 Simple Starters!

by Nicole's Blog

When will you commit to yourself?

How many times have you asked yourself this before?

You know how much better you feel when you commit to your practices, yet that’s the hardest thing to commit to.

What excuses do you observe ‘get in the way’ of your healthy habits like meditation, yoga, exercise, eating well, etc?

How is it that you know what is good for you, yet you do the bare minimum to get by?

What’s the best excuse you come up with?

As a Shamanic Empowerment Coach, my job is to empower people to commit to themselves and their well being.

Most people come to an empowerment coach not because they aren’t able to commit to external things (job, relationship, family), but rather because they have a tough time committing to the internal process of loving themselves.

I’ve heard every excuse in the book to prevent people from doing good things for themselves.

The most common I hear is “I’m too busy with _______(work, family, travel, kids, etc)”.

This excuse promotes that life is completely out of your control and that you have no say in your life.

Sometimes this means, “I don’t have the skills to prioritize my life.”

Other times this means, “I’m alone and I can’t ask for help.”

Or it could mean, “I need to feel important because I don’t feel good about myself.”

Or, better yet, “I don’t prioritize me.”

In the end, almost any excuse for not practicing your self-care really means, “I don’t truly love and care for myself.”

What’s your belief system around others that care for themselves?

I hear you saying things like that person is ‘selfish’, ‘lazy’ or ‘clearly not busy enough’ when you see them leave work at 5p and go to the gym.

I feel you getting jealous of others who dance in the fields, play in the woods, and sip coffee on the porch overlooking the mountain view.

I see you get mad at your partner when he goes out for a run and you are taking care of dinner.

You are judging and are in fact are upset that you didn’t set time aside for you.

What will it take for you to put yourself first? When will you finally commit to yourself?

What you don’t realize is that when you take care of yourself first, you will have more energy and love to go around.

When you fill your cup with prayer, meditation, affirmations, gratitude and self-care practices, you will have more patience and generosity available for others.

When you get clear on your priorities that fulfill your life, then your happiness is contagious and magnifies in others.

As your realize your dreams and actualize your visions, everyone around you benefits.

You don’t have to do it alone. Enroll, enlist, share and integrate your self-love and self-care practices into your life to include others and make it fun!

What’s stopping you from committing to yourself?

The next time you opt out from you, ask yourself what’s in the way.

Can you commit to yourself NOW?

Here’s 4 simple starters!

1. Notice your emotions and thoughts when you are NOT practicing self-care.

When you are not choosing  YOU notice your emotions. What old stories, wounds, and habits are stopping you from loving yourself? What “can’t” you do and why?

2. In the moment, CHOOSE LOVING YOU!

What will bring you (and ultimately others) more love right now?

3. Prioritize.

What’s really important?  What will make you more happy in the present and can the other things wait?

4. Schedule your self-care.

You book appointments for everything else, why not for yourself? Make non-changeable, non-negotiable commitments/appointments for YOU to meditate, exercise and fill your cup.

Bonus Tip:  Have fun!!  Your life is yours to have and do what you will with it! 

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