How Can A Life Coach Help You?

A life coach plays multiple roles in your life. He/She will help to unlock your potential, allow you to discover your best self, act as a motivator, and accountability partner. The effectiveness and dedication that the coach uses to transform your life quickly emphasizes the reality, which is that by getting coached you are investing in yourself.

A life coach is responsible for engaging you in powerful coaching conversations and asking the right questions to enable the breakthroughs that will cause a shift in your life. Coaches are not authoritative and they are definitely not there to tell you what to do.

One of the best benefits of hiring a life coach is that they will work together with you so that you may create a decisive plan for yourself. This plan will allow you to eventually realize your goals.

Here are some ways that a Life Coach can help you:

  • Help you gain clarity on life.
  • Help you save money.
  • Help you maximize your accomplishments.
  • Help make you more accountable.
  • Give you peace of mind.
  • Push you to follow your dreams.
  • Helps you overcome obstacles.
  • Helps you find the purpose of your life.
  • Help you get your life more balanced.
  • Help you develop a different attitude.
  • Help you gain more confidence.
  • Help you explore yourself.
  • Ultimately achieve your best self!

A life coach works with you to create a plan of action to make things happen in your life so that you gain full control of your life events. As a result, all the events that happen in your life become your accomplishments as you start taking the accountability of your actions. Life coaches take the responsibility of your self-discovery and bring out the best possible you!

Wisdom Wednesday!

The more tranquil a man becomes, the greater is his success, his influence, his power for good. Calmness of mind is one of the beautiful jewels of wisdom.

-James Allen

Being tranquil is something to strive for daily. Always trying to remain cool, calm and collected in any situation will give you the most success in life. Always remain in control of yourself. Being tranquil allows your mind, body and spirit to rest.

May your Wednesday be Tranquil!

Monday Motivational 5

Happy Monday! Here are the Monday 5! Quotes to get you going on this day. May everything you do today move you one step closer to your success.

With the new day comes new strength and new thoughts.”

-Eleanor Roosevelt

“A creative man is motivated by the desire to achieve, not by the desire to beat others.”

-Ayn Rand

“Either you run the day or the day runs you.”

-Jim Rohn

“When something is important enough, you do it even if the odds are not in your favor.”

-Elon Musk

“Expect problems and eat them for breakfast.”

-Alfred A. Montapert

6 Topics to Discuss to Maintain A Healthy Relationship

A vital component in any relationship, especially a romantic one, is communication. I regularly preach this to my clients. It is important to have strong lines of communication open and functional if you want a relationship to have any chance at being successful. Communication isn’t just about doing the talking, it’s also important to be an open minded listener. The first step in improving and developing a strong relationship is taking the initiative and discussing important topics. Here are six relationship topics people don’t discuss until it’s too late.


It’s important to be on the same page when it comes to the finances especially when you are in a committed relationship. Discuss what money is coming in, going out and the investment decisions being made. Most couples argue about money at some point in their relationship, but the key is regularly checking in with each other. Come up with a budget that allows both parties to be equally involved and allows each individual to have an opportunity to voice their feedback. Financial disagreements end marriages and relationships daily.


As weird as it may sound, a lot of couples do not discuss their issues with trust until it’s too late. Sometimes we enter into new relationships already not trusting. Instead of waiting until the trust is broken, couples should make it a priority to talk about the trust within their relationship. Communicating this topic early on will help to eliminate any insecurities, from either individual, that are being seen as trust issues but are individual issues instead.


Sex is a very important topic that should be discussed openly in a relationship. The general topic may cause people to blush or feel uneasy, but if your in a relationship you expect to last you need to get comfortable. Sex is an important subject of discussion that couples should have on regular basis. If you’re not comfortable discussing topics surrounded around sex, with your partner, then there is a deeper issue at hand that should be addressed. Make sure that you’re completely honest with your partner, so that no one feels like they’re being left in the dark.


Be honest about your feelings all of the time. It’s important to not bury what you feel because it will come back and bite you. Be upfront and let your partner know how you’re feeling, despite any fears you may have. If feelings are not discussed in the present, then aggression and anxiety will build up and cause a much worse outcome that may be the ending of the relationship. Focus on being honest instead of worrying about the other’s reaction, be more consumed with how to improve the situation at hand. If your relationship is meaningful to both of you, feelings should be accepted and talked about not disregarded.

Past Relationships

This is especially important when beginning a new relationship. Lay everything out in the open. Ask and answer questions that you both feel are important and worthwhile. Disclosing prior relationships will keep trust issues and any possible surprises in the future from being big blow ups. Also knowing why each other’s past relationships failed will give you insight into what the needs of each person is in the relationship.


Being in a committed relationship couples should be regularly discussing goals. Are you on the same page with the goals? Should there be any adjustments to your goals? These are very important things to discuss because one of the biggest relationship enders is, couples grow apart because they want different things. One partner may want kids while the other didn’t. One partner wants to move while the other doesn’t want to leave. These are huge decisions that break relationships up regularly. Having goal conversations often is a way to check in and make sure you are growing together and not apart.

A real meaningful relationship can’t survive without proper communication. Communicating is both speaking and listening to your partner. These few topics can push a relationship to the brinks, so establishing earlier on good communication skills is a must for success.

5 Life Goals to Build Your Best You

Are you clear with what you want out of your life? Have you ever thought about what life goals you have for yourself? What are the most important things you want for yourself in this life? Setting life goals is a very important step to becoming the true you. Only you know what you want for yourself and only you can accomplish it. Setting goals is a way for us to be able to track our success and know that we are accomplishing what we’ve set out for ourselves. Even accomplishing a small goal really builds self-confidence and keeps us moving up the ladder of success.

Here are 5 Life Goals to help Build a Better You:

Find what you love doing. Yes I know everyone says this, and it’s so hard to just up and quit your job, you’ve got bills to pay and mouths to feed. You don’t need to just stop your current job, but you should spend some of your free time working on finding what you love and doing it as a side job until you reach your potential to quit that boring dead end job. Most people go home and are tired and put off what they really want to be doing for another day. Believe me from experience, even just sitting down and writing it out on paper or talking about it with your partner or friend is setting this shift into motion. Any energy you can put into what you love will eventually come to fruition.

  • Take Care of Yourself: I just posted a blog on self-care in the recent days. This is so important on all levels. “You have to take care of number one” is what my Grandpa always said and it’s true. If you aren’t taking care of yourself then how are you going to be your best you? You can’t have a truly fulfilling life without taking care of yourself. That’s everything from the trifecta mind, body and spirit. If you are not balanced as a whole person you will always feel a sense of lack.
  • Keep the Ego in Check: When we live from the Ego(which most people do and aren’t aware) we lose touch with what life really is. The ego is really good at sabotaging our life. It makes irrational decisions for us and generally acts out of fear, fight or flight. The ego is not your true self, it’s just an outdated survival mode we can’t seem to shake. Getting a hold on your ego will save you a lot of heartache and unwanted emotions. The ego can and will sabotage any life goals you set. The ego loves to cause resistance.
  • Leave Your Comfort Zone: This is a hard one for most people. We love feeling safe in our little bubbles we create for ourselves. Security of the comfort zone is great but what’s not great is no growth happens there. When we are pushed out of our comfort we have to figure out how to deal with that. It’s actually a wonderful life skill to have because you will always be pushing yourself to great lengths and evolving into your true self. Some of life’s greatest achievements come from being nudged out of that comfort zone.
  • Be Kind and Giving: Being kind should be a no brain-er. Unfortunately these days I feel kind people are few and far. It’s a crazy rat race out there and most people think cutting the line will get them there faster. Kind, giving people always finish on top and don’t have to sacrifice anything to get there. Give when you can and that’s not money. Give your time, your energy, your love and give it with no expectations. Being a kind, giving person will come back to you ten fold. It’s the law of energy. What energy you project at life will be projected right back at you.
  • Could these foods be causing your Depression?

    Too much of some of these foods and you may become unlikeable, to yourself and to everyone around you. A lot of new research shows that what we consume goes right to our limbic systems, the emotional headquarters of our body.

    If we feed it horrible food, we will feel horrible. If we treat it with kindness, it will return us the kindness.

    Here are seven foods to try to avoid to help out our emotional headquarters:

    1. Refined sugar

    A snickers bar sure does taste good and can provide us with a rush of energy for about 20 minutes; however, that treat and all the refined sugar causes our blood glucose levels to plummet, resulting in a sugar hangover that disrupts our mood, depletes our energy, and is linked to sleep disorders.

    2. Artificial sweeteners

    Aspartame is bad stuff. We’ve all been hearing this lately. It’s even worse for you if you are prone to depression. It blocks the production of the neurotransmitter serotonin and causes mood dips, headaches, and insomnia. The artificial sweeters Sweet n low and Equal have also been found to be bad news as well. If you really need a soda fix, go for no diet but I wouldn’t recommend any soda.

    3. Processed food

    Consuming refined or processed carbohydrates, such as white bread, cereal, pasta, or snack foods will cause the same impact on your blood sugar levels as eating a basket of jelly beans. Bagels are processed the same way donuts are. After the initial insulin boost, you will end up fatigued, irritated, and out of whack.

    4. Hydrogenated oils

    Stay away from anything fried! Chicken, the fried cheese sticks, fried jalapeños, fried calamari, and, of course, French fries(which are sometimes fried twice!). Anything that is cooked with hydrogenated oils and contains trans fats could potentially contribute to depression.

    5. Foods high in sodium

    Fat-free foods tend to claim to be so healthy but turns out your probably better off eating the non fat free items. The fat free foods have to get taste somewhere and they will add a ton of salt which is not all that great for your emotions. The excess sodium in these products can disrupt your neurological system, contributing to depression, and can muck up your immune system response, causing fatigue. Too much salt also leads to fluid retention and bloating, and I don’t have to tell you how depressing that is. Most places use iodized salt which is not your friend.

    6. Alcohol

    Do I really even need to tell you this one! Alcohol is a central nervous system depressant. If you have a history of a mood disorder, proceed with extreme caution. Your central nervous system is responsible for taking in information through the senses, controlling motor function, as well as thinking, understanding, and reasoning. It also controls emotion. Alcohol slows all this down, exacerbating symptoms associated with depression. Most people believe Alcohol makes them happy but they couldn’t be more wrong!

    7. Caffeine

    According to some experts, even a modest amount of caffeine can contribute to depression and anxiety. Caffeine disrupts sleep, making it more difficult to fall asleep and to stay asleep; those disturbances affect mood. It can cause agitation, tremors, and nervousness. Energy drinks, particularly, are bad news as most of them contain the caffeine equivalent of 14 cans of soda.

    If you are really looking to get a handle on your moods and overall feel better, you should start with diet. The gut brain connection is a connection we want to pamper. Our body is this amazing organism that knows what it’s doing to survive, but when we feed it things it was not set up to process how can we expect it to not malfunction?

    Learn how to free yourself from anxieties with these 8 easy steps

    Living with anxiety is not easy by any means. There are millions of people out there who struggle with anxiety daily, looking for ways to get relief. Being able to have control over anxiety is a life long process, but there are ways to combat your anxiety that can be integrated into your daily life. If you regularly suffer from anxiety and you need some relief, try some of the following strategies.

    1. Control Your Breathing:

    This is a big player in controlling your anxiety. Severe anxiety symptoms are linked to poor breathing habits. Some people with anxiety suffer from poor breathing habits that contribute to anxiety and can be one of the most upsetting symptoms. Taking control of your breathing will help you without a doubt. Here is what you need to do:

    • Breathe slowly and gently through your nose for about 5 to 7 seconds. Hold your breath for about 3 to 5 seconds. Breathe out gently through your mouth with your lips puckered like you are going to whistle for about 6 to 10 seconds. Repeat this exercise as many times as needed to gain complete control and prevent from hyperventilating.

    2. Be Self-Aware of Your Thoughts:

    Our thoughts can create a quick pathway to having a full on anxiety attack.  Learning to be aware of your thoughts will help you to combat them.  When a thought wonders into your mind that makes you feel uneasy, you should stop from thinking further about that thought and ask yourself is this something I should let take over me? This one thought has the potential to snowball into several other negative thoughts and cause you some horrible symptoms that can take minutes to hours to bounce back from. Twist that thought into a more positive thought. Sometimes just breaking the habit of letting your mind wonder from thought to thought going deeper into an anxiety rabbit hole will keep you grounded. Be aware of your thoughts and get used to changing your thinking pattern to be more positive.

    3. Find What Relaxes You: 

    There are already things in your life that relax you. Don’t avoid them and try to fight out the anxiety. Instead, do the activities as fast as possible. For example, if you find that a warm bath is relaxing, don’t wait to take the bath. Jump in the bath, light some candles, add a few nice scents, and get to relaxing. Whether it’s a bath, a shower, drawing, getting a massage do it if it works and do it right away, rather than letting yourself become overwhelmed by your anxiety. You will be amazed at how quickly you will become side tracked from your anxiety.

    4. Exercise: 

    During periods of anxiety, your body is filled with adrenaline. Putting that adrenaline towards some form of exercise can be a good way to improve your anxiety. That’s because exercise has many advantages for controlling your anxiety symptoms. Some of those include:

    • Exercise burns away stress hormones that create anxiety symptoms.
    • Exercise tires your muscles by reducing excess energy and tension.
    • Exercise releases endorphins which improves your overall mood.
    • Exercise forces healthier breathing.
    • Exercise is a healthy distraction and has been proven over and over to help anxiety symptoms.
    Aerobic activity, like light jogging or even fast walking, can be extremely effective at reducing the severity of your anxiety symptoms, as well as your anxiety itself.
    5. Live in the now and less in the future:
    Simply learning to live for today can impact your anxiety. One of the most important things that psychologists and counselors teach those with anxiety is: “Okay, you’re anxious. So what?” Those with anxiety often start to focus too much on how they feel and their worries about the future. Each day becomes trying to live with anxiety instead of trying to live in general. Learning to embrace the idea that you have anxiety and trying to live a great and exciting life anyway is important. What’s interesting is that if you can learn to finally have the mindset to let yourself experience the fear and try to live the life anyway, you will find that your anxiety tends to dissipate with it. It’s not a cure, but it’s close. You will always hear “Why worry about what you can’t control?” It’s true! You can only worry about the here and now so let go of all the “what could happens” and enjoy what is happening!
    6. Get it Out!: 
    Anxiety is interesting, because it tends to get worse when you try to fight it. It’s not clear why that occurs, but most likely the stress that your body goes through in order to control the stress of anxiety only makes it worse, as does the effort it takes to try to not feel your natural feelings. So rather than trying to stop your anxiety, an interesting coping strategy is to embracing it. When you’re feeling anxious, find a place that you can be alone and go nuts. Yell at yourself in mirrors. Scream. Punch pillows. Have at it, let all of your emotions out. Throw things. Fling your arms and jump around. Let yourself feel like you’re lettinof your emotions, and then some, to the point where you feel a bit silly, and then keep going with it. This lets you embrace the anxiety and not fight it, while also giving you an opportunity to hold it back. It’s best to make sure no one is around, and don’t break anything important to you, but as long as what you’re doing is safe it can help you feel quite relaxed.
    7. Get An Anxiety Buddy:
    Effective anxiety reduction is often about distraction, since your mind can be your worst enemy when you have severe anxiety symptoms. A very effective technique is to talk to someone you like and trust, especially on the phone. Don’t be ashamed about your anxiety, tell them you feel anxious and explain what you’re feeling.
    Talking to people you trust keeps your mind off of your symptoms, and having the support of friends and family gives you that added boost of confidence. If you’re suffering from a panic attack, it also helps you feel more confident that if something was wrong, you’d have someone that can watch over you. One of the biggest helpers for anxiety is knowing we are not alone and someone will help keep us safe.
    8. Listen To Music That Soothes Your Soul:
    Ahhh at last! Music! This is my outlet for anything! We all have music that we love, that puts us in a good relaxed mood. Use this as much as you can. When you listen to music that you really enjoy it releases endorphins. Having those feel good endorphins run through your body truly soothes the soul. We humans have been chanting and dancing to beats for thousands of years because there really is healing properties to our body from music. So turn it on and crank it up!