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This podcast is titled "Write your story" because there is such power and healing in telling your own story; even if the only audience is you. AND "Live your legacy" because we spend so many hours watching other people's realities...from influencers on social media to countless reality TV shows...but how much time are you spending living your own story with intention?! It is time to change that.

This interview with Steven Heumann, inspirational author and founder of Super Heumann Creative will change your life! Steven is joy to listen to and brings decades of experience with TV production and book publishing. You will want to hear his wisdom on the subject of why you should tell your story and how to do it!

Want more from Steven and his incredible work?

https://www.superheumann.com/

https://stevenheumannauthor.com/

"Write to Lead: The Secret to Becoming the Go-To Expert in Your Industry"

In this episode:

1. Have the courage to try something new.
2. They are only failures if they stop you from progressing.
3. Risk is the thing that gets you unstuck.
4. Every single person has a really good story.
5. There are people will only be reached by your story.
6. How to tell your story.
7. Set a time every day to write.
8. Can't be afraid or too proud to share what you wrote and take critique.
9. Only work on one project at a time.

10. Eventually you will need a professional edit.

11. The most important question is WHY.

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In a video game, your character levels up or progresses through small actions by collecting coins, practicing skills, completing quests or acquiring tools & weapons. Skip those little steps and you stay stuck. You do small things again and again to win the game. You practice certain techniques to get better and better at the game. Same with Atomic Habits, but instead of “leveling up” to win a game-you are doing small habits to create a fulfilling, happy life.

The key to leveling up that I am going to talk about today is doing a semi-annual check-in—a kind of life review every six months. It’s simple, but it can completely change the way you look at your intentions, your habits, and your progress. It’s zooming out and looking at a big picture of your game to make sure you are heading in the direction that will help you level up and win the game.

Never heard of Atomic Habits & how powerful small steps can be to creating big changes? Check out these three episodes first!!

Episode 123: Small Steps Are Still Steps

Episode 124: Tiny Changes, Remarkable Results

Episode 125: Change Your Behavior, Change Your Life

Link to James Clear's book Atomic Habits

You have to zoom out so you can see where you need to to make changes & it doesn't need to be a big overhaul...what are small ways you can tweak your habits to make them easier, more obvious or more specific? Remember, there isn't a perfect 6 month date on the calendar to do this check in. What is most important is to DO IT.

Patterns I saw in my own life as I sat down and did my own semi-annual (ish) review.

1. The habits that I have accountability partners with-I am 10x more likely to do. And if they are friends outside of my family-even better!

2. If I want to get up at 5:30am in the morning to accomplish my habits, I best get myself to bed by 10:30pm or whatever I set out to do in the AM isn’t happening.

3. I am most likely to do the habits that help me feel more alive.

FOR YOUR CHECK IN ASK YOURSELF THESE 5 QUESTIONS:

1- What habits did you want to incorporate or intentions did you want to focus on these last months?

2- Which ones have you stuck with? Why?

3-Which ones have you stopped doing? Why? If it is important to who you want to become-what ways can you tweak the habit so you are more successful at doing it?

4-What is your plan for the next week? Plug into your calendar all the habits that are nonnegotiable that you want to make happen.

5-What is a way you can reward yourself in a month when you have consistently casted your vote for your new version of you?!

If the new version of you includes incorporating something that will strengthen you; mind, body and soul-Come join me at https://www.youtube.com/@yogaforteenswithishawarriors

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Today’s episode is really close to my heart. I want to share the story of why I started ISHA WARRIORS: TEEN YOGA and how it connects to the work I’m doing right now with suicide prevention.

...And it all has to do with the fact that I want you to know that you are never alone!

Yoga helps us feel connected. Before every class I teach, whether in person or a class I film to post on Youtube, and before every podcast I think about creating...I always ask myself, "What do teens need to hear? How can I help them know they are not alone?"

I have shown up again and again for ISHA WARRIORS; even though running this nonprofit has been the hardest endeavor of my life. So much I've had to learn! So many failures I've gotten to jump back up from! (Sometimes less jumping than dragging!) I keep showing up because I care and I want to help you show up again and again, too.

Yoga helps us feel seen; even more so when it is in person. This Thursday, September 11th, ISHA WARRIORS is hosting NOT ALONE-a free in person event for teens and their families.

There will be speakers who will inspire, a yoga routines that heals and the night always ends with lanterns on the lake...lanterns you get to decorate!

So bring a friend and bring your mat and we will see you at the Washington Township Park pavilion the second Thursday of September!

If you want to start a NOT ALONE event in your area check out this site to get ideas for how to do it.

https://ishawarriors.com/host-teen-notalone-event

If you would like to specifically make a donation for future NOT ALONE suicide prevention events click here.

“We are not meant to carry our burdens alone. Healing comes when we lift together.”

hugs,

Alli

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Have you ever walked into school on the first day and felt tightness in your shoulders or a pit in your stomach…you feel like everyone else knows what they are doing, everyone else has it together, everyone else has a friend…I am the only one feeling nervous, or no one even knows I exists…

RUPI KAUR once said, “the irony of loneliness is we all feel it together.”

I promise you whatever you felt the first day or the tenth day of school…You’re not alone—there are hundreds of other teens feeling the exact same way. Everyone feels insecure to a varying degree when we are put in new places and new beginnings.

Connecting with others and being confident in new situations has always been one of my super powers. My natural propensity to love everyone and innate sincere curiosity to learn more about others’ stories makes it easier for me to naturally help others feel at ease, break down social barriers and make friends with just about anyone. As I have seen people I love dearly struggle with doing these things I have comtemplated on what I do naturally that helps me feel self assured regardless of what situation I am facing. And today I am going to share 6 super simple confidence hacks with you so even if you do not possess my same natural inclination to connect with others-you can still feel like you belong at school, work, church, on the team, at a party or wherever you find yourself.

I want you to feel empowered and even maybe a little excited to make connections at school. “There’s a quote I love that says: ‘Confidence isn’t walking into a room thinking you’re better than everyone. It’s walking in and not having to compare yourself to anyone at all.’

Confidence doesn’t mean you are the loudest person in the room or the person who knows the most people at school. It’s about showing up as yourself, and having the courage to connect in a way that is honoring to your personality.

I want you to feel like you belong. I want you to feeling like you are enough. That’s the kind of confidence I want to help you feel as you start this new school year. These are 6 tools I know will help you get there!

The 6 S’s of Confidence.

1. Start the night before.

2. Shoulders-roll them back.

3. Smile - a slight turn of the corners of the mouth is all it takes.

4. eStablish common ground

a. Notice small details.

b. Use the environment.

c. Compliment someone.

d. Ask open ended questions. Get someone to talk about something they love.

5. Small steps - courage is taking it one step at a time. Check out Episode 123!! https://www.buzzsprout.com/1934961/episodes/16432087

6. Self talk-be mindful how you speak to yourself. If positive self talk eludes you; try neutral self talk...anything is more useful than negative self talk!!!

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About Be Humanitarian

• Founded by Tobie Spears 13 years ago to provide basic needs (education, nutrition, English classes) to communities in Guatemala
• Name is a "call to action" encouraging others to find ways to make the world better
• Focuses on supporting whole families, helping parents thrive so children's lives improve

Benefits of Teen Volunteerism

• Builds empathy, confidence, leadership skills, and sense of purpose
• Exposes teens to global challenges and different cultures
• Creates lasting memories and bonds between participants
• Helps with college/job applications by demonstrating initiative
• Fundraising teaches valuable skills like communication and perseverance

Trip Activities and Logistics

• Combine service work with cultural experiences and fun activities
• Examples: Hiking volcanoes, releasing baby turtles, participating in festivals
• Stay in vetted Airbnbs/hotels, use trusted local drivers
• Trips planned around school breaks, can be tax-deductible
• $20/month sponsorships available to support ongoing programs

Tobie's Background

• Grew up with single mom on welfare, experienced receiving donated gifts/food
• Realized developing countries lack social services, motivated to help
• Started with coat drive as teen, learned value of collective action
• Now takes groups to Guatemala multiple times per year

Connect with Be Humanitarian

Website

Facebook

Youtube

Pinterest

Email: support@behumanitarian.org

Check out these books!

A Path Appears - Sheryl WuDunn & Nicholas Kristof
Half The Sky - Sheryl WuDunn & Nicholas Kristof
The Moment of Lift - Melinda Gates

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Free group parent workshop

The Rooted Relationship Program

Youth Rising Coaching Website

Instagram

Butterfly Tap Video

Book: Befriending Your Nervous System- by Deb Dana

Understanding

• Teen behavior is often just the "tip of the iceberg" visible to parents. Underlying the behavior are emotions, thoughts, and nervous system states
• Behavior is a communication of needs, wants, or fears.

Nervous System

• Ventral state: Calm, safe, socially engaged ("sunbathing elephant")
• Sympathetic state: Fight/flight, high energy ("cheetah in action")
• Dorsal state: Shut down, disconnected ("bear in hibernation")
• Freeze state: High energy but immobilized ("deer in headlights")
• States are automatic protective responses, not consciously controlled

Techniques

• Yoga: Combines mindfulness, breathing, body awareness
• Longer exhales help activate the parasympathetic system
• Physical touch: Hand on chest, self-hug, weighted blankets
• Tapping: Butterfly taps or other bilateral stimulation
• Mindfulness: Non-judgmental awareness of present moment sensations
• Co-regulation: Connecting with a calm person to help regulate

Parenting Strategies

• Practice regulation techniques regularly, not just in stressful moments
• Create a "safety sandwich"
• Stay regulated yourself to co-regulate your teen
• Offer connection and validation, even when teens are dysregulated
• Understand your own triggers and stories that may cause dysregulation

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Help ISHA WARRIORS help more teens! When we raise $2,000 we get to advertise this podcast and the free work we offer teens to 100,000 people! SHARE MONDAY MINDSET WITH MORE TEENS

Donations make it possible for us to continue to produce life changing podcasts and provide free yoga to teens!! DONATE HERE

All of our teen yoga content is now FREE! Go check out www.ishawarriors.com

Today I have Sarah Johnson on. As co-founder of JamboJon, an Utah based website development company, Sarah’s unique experience with sales, psychology, and human connection give her the ability to create websites that marry technology, storytelling and graphics.

Show Highlights:

What’s the same and different about teens today compared to our generation? Teens have unique struggles we never had to face. No one ever filmed us, we didn’t have a play by play of world wide catastrophes at our finger tips…teens empathy can be crippling and cause anxiety AND it can be their superpower because they are compassionate.

How I learned to Heal My Voice.

Jodi Brown’s Book, “Depression Fighter"

• What I thought the rules were about using my voice (always have to be nice, kind, polite, take care of others before self, hide in shame.)

• What I learned how powerful my voice can be. (Stand up for self, use voice for good, I don’t have to earn worthiness, I deserve to be loved. Kobe Campbell, “Healing isn’t becoming the best version of your self, healing is knowing that all the parts of yourself deserve to be loved.")

• Physical healing: deal with the physical problems (doctors, medicine, vitamins, taking care of my physical body)

• Emotional healing (Shadow work, facing what I fear, using my voice to create boundaries, being honest)

Sarah's new podcast with her daughter: Mom I’m Home!

Two generations exploring what it means to take brave risks and be adventurous, but also how important secure attachment and safe environments are to rest and digest. (My daughter Anna is 22, an Art student. She and I host this podcast)

Why is rest so important?

Fight or Flight mode is designed to help us be superheroes- but it is intended for short term use…our problem is that we stay in this state.

It is essential to have a space to reset and rest. Have a home to come back to. A safe place where we can face out emotions.

Science of Rats. The Self Driven Child by William

Stixrud and Ned Johnson. The National ScientificCouncil on the Developing Child for those 3 types of stress and their impact (of 13-15)National Scientific Council on the Developing Child, "Excessive Stress Disrupts the Architecture of the Developing Brain: Working Paper 3," Harvard University Center on the Developing Child, Reports &Working Papers, 2005, access May 16, 2017.

CHECK OUT MORE ABOUT SARAH:

Company Website: https://jambojon.com

Personal Website: https://myordinarydays.com

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What should you do if your friend is in an abusive relationship?! Find out what not to do and what will be most beneficial in this episode today.

Help ISHA WARRIORS help more teens! If we raise $2,000 we get to advertise this podcast and the free work we offer teens to 100,000 people! SHARE MONDAY MINDSET WITH MORE TEENS

Donations make it possible for us to continue to produce life changing podcasts and provide free yoga to teens!! DONATE HERE

I’ve gone in-depth in previous episodes as to what abuse in a relationship looks like, so if you are just joining me today, click on the links I will put in the show notes to get a better understanding of this really complex and often times confusing topic!

What is the #1 Way to Prevent Teen Dating Violence?

What Does a Healthy Relationship Look Like?

Spot the Signs. Stop the Cycle.

Don't Settle For Less.

What NOT to Do:

"When we see a friend in a bad situation, our first instinct is to try and fix it. But there are some things you should avoid:

• Don’t attack the abuser directly.
• Don’t blame or shame your friend.
• Don’t try to force them out.
• Don’t give up on them.

What TO Do:

1. Be a safe space.
2. Talk, don’t pressure.
3. Help them recognize the abuse.
4. Give them resources.
5. Help them create a safety plan.
6. Be patient.

RESOURCE LINKS:

https://www.teendvmonth.org/resources/

https://www.loveisrespect.org

https://jbws.org/services/#helpline

https://www.breakthecycle.org/

If in the USA-National Domestic Violence Hotline is: 800-799-7233

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I once bought a pair or cheap imitation Oakley sunglasses from a street vendor in NYC. I knew they weren't real, but they looked like the real thing for a whole lot less money. So I bought them. Annd they lasted a matter of days. A cheap knockoff isn't ever going to be the same quality as the real deal.

You deserve the real deal in your relationships, but cheap imitations can look really convincing and you may find yourself settling for a knockoff-maybe without even realizing it.

Today I talk about the REAL qualities of a healthy relationship versus the cheap imitations.

1. Love vs. Lust.

2. Protection/comfort/loyalty vs. Control.

3. BEING in a real relationship vs. SAYING you are in a relationship.

4. Service vs. Servitude.

5. True Self Worth vs. Feeling Worth Because You Are With Someone

6. Support vs. Strings Attached

7. Trust vs. Tell You What You Want to Hear

8. Respect vs. Fear Based Compliance

Love should never feel like a trap or a transaction.

You deserve better!

Here are some resources if you need help getting out of the situation you are in.

RESOURCE LINKS:

https://www.teendvmonth.org/resources/

https://www.loveisrespect.org

https://jbws.org/services/#helpline

https://www.breakthecycle.org/

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Help teens feel the (self!) love!! Help us upload all of our videos onto Youtube so teens all over the world can have access to the tools yoga has to offer them.

Donate HERE.

No matter who you are or who you love. You are worthy. You are worthy of being loved, being respected and being safe!

TEEN DATING VIOLENCE: A Silent Epidemic

We are living in a world where one in three students report experiencing some form of abuse, and more than 2/3 never report that abuse to a caring adult. A world where young people in more than 35 states still lack unfettered access to legal protection or other assistance to end an abusive relationship. A world where over 80% of school counselors report being unprepared to address incidents of abuse. This tells us – dating abuse isn’t just a big issue. It’s a growing epidemic.

EFFECTS OF DATING VIOLENCE:

Less attention to academics. Increased exposure to drugs and alcohol. A greater likelihood of teen pregnancy. Growing isolation. Sexual assault. Even one of these things can have a profound impact on the physical, social and emotional growth of a young person. Together, they create a perfect storm that not only affects the victim of abuse, but their friends, families, schools and surrounding communities.

Every relationship exists along a spectrum…healthy …unhealthy…abusive…I do not want you to think if you have a fight with the person you love- then it must be a toxic relationship. That is not true. You are different people, you have different perspectives and opinions and different personalities…you will disagree about things…you also will go through hard things at different times and handle them in different ways…keeping your relationship in a healthy, loving, thriving place takes effort, communication and time and a lot of grace for yourself and your partner.

Both of you have equal value and importance-regardless of difference in money, gender, age, popularity, status, smarts…both of you are worthy of love, both of you have strengths that should be cheered on and weaknesses that should be supported not put down of exploited.

WHY WOULD SOMEONE STAY IN AN ABUSIVE RELATIONSHIP?

1. Lack of experience- means you Lack Awareness

2. Emotional Attachment & Love

3. Low Self-Esteem & Self-Blame I HAVE TALKED ABOUT THIS ONE A LOT.

4. Fear of Retaliation

5. Social Pressure & Stigma

6. Isolation & Dependency

7. Hope for Change

8. Lack of Support or Resources

9. Cultural or Family Beliefs

10. Digital & Social Media Influence

RED FLAGS

1. Controlling Behavior

2. Excessive Jealousy & Possessiveness

3. Isolation

4. Verbal & Emotional Abuse

5. Threats & Intimidation

6. Physical or Sexual Abuse

7. Digital & Social Media Abuse

RESOURCE LINKS:

https://www.teendvmonth.org/resources/

https://www.loveisrespect.org

https://jbws.org/services/#helpline

https://www.breakthecycle.org/

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DONATE TO "SAVE OUR VIDEOS" : HELP TEENS FEEL THE LOVE

8 Elements of a Healthy Relationship (adapted from the Duluth Model Equality Wheel) click here to go to jbws.org.

1. Negotiation and Fairness: Partners seek mutually satisfying resolutions to conflict, can accept change and are willing to compromise.
2. Non-Threatening Behavior: Partners speak and act in ways that cultivate and support a safe and comfortable environment in which they can express themselves and make decisions.
3. Respect: Partners listen non-judgmentally, are understanding and emotionally affirm and value their partner’s opinions.
4. Trust and Support: Partners support each other’s goals and respect each other’s feelings, friends, activities, contributions and opinions.
5. Honesty and Accountability: Partners accept responsibility for themselves, acknowledge past behaviors, can admit being wrong and communicate openly and truthfully.
6. Shared Responsibility:Partners reach mutual agreement on fair distribution of work and make family decisions together.
7. Economic Partnership: Partners make financial decisions together ensuring that both partners benefit from financial arrangements.
8. Responsible Parenting: Partners share parental responsibilities and are positive, non-violent role models for children

BOUNDARIES from loveisrespect.org

Digital- limitations created around your computer, social media, cell phone, and online profiles.

Physical - Physical boundaries are the limitations you set around your body, your home, and places you visit frequently.

Financial - Financial boundaries are limitations around your income, bank account, credit cards, and other areas surrounding money.

Emotional - Emotional boundaries are limitations surrounding your feelings, vulnerability, and trust. These boundaries help you determine how much of your heart you want to share with your partner. As your relationship deepens, decide what emotional support looks like for you.

Digital, physical, financial, and emotional boundaries are all necessary to have a balanced and flourishing relationship. Deciding what feels right for you can help your partner learn how to support you better and establish points of trust that can help deepen your relationship. Boundaries are a two-way street and should be honored by all parties involved. Lastly, you have the right to create boundaries, and they are never set in stone. You have the choice to change your mind throughout the relationship and adjust them depending on your comfort level.

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1 in 3 teens are victim to teen dating violence. That is one and a half million teens affected in the US alone. It is Teen Dating Violence Awareness month and all month long I will be talking about this topic. Because. It. Is. Happening. Every. Day.

Why is teen dating violence so prevalent in teens?

What are the repercussions of teen dating violence?

And what IS the number one way to prevent teen dating violence and how do you develop more of that one attribute?!

I will be answering all these questions today!!

In the weeks ahead I'll cover...

"What does a healthy relationship look like and feel like?"

"How do you set healthy boundaries?"

"What are the signs and red flags of an unhealthy and abusive relationship?"

"Where can I turn for support and help? And how do I support a friend who is in an abusive relationship?"

Here are some resources to turn to immediately if you are in an abusive relationship!

1. Love is Respect (loveisrespect.org) – Offers education on healthy relationships and resources for teens.
2. National Domestic Violence Hotline (thehotline.org) – Provides support for those experiencing abuse.
3. Break the Cycle (breakthecycle.org) – Focuses on ending dating violence among young people.
4. RAINN (Rape, Abuse & Incest National Network) (rainn.org) – The largest anti-sexual violence organization in the U.S.

5. Books:

   • "The Confidence Code for Girls" by Katty Kay & Claire Shipman – Helps build self-esteem in young girls.
   • "Boundaries: When to Say Yes, How to Say No to Take Control of Your Life" by Dr. Henry Cloud & Dr. John Townsend – Teaches self-respect and assertiveness.
   • National Domestic Violence Hotline at 800-799-SAFE (7233).

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Episode 123: Small Steps Are Still Steps (Part One).
Episode 124: Tiny Changes, Remarkable Results (Part Two).

Why is it matter if you set intentions in your life?

Episode 7: Replace Setting Resolutions With Setting Intentions
Episode 48: Pick Your Word. Power Up Your New Year!

Last week I talked about how much habits are tied into our core beliefs about ourselves.

"It’s hard to change your habits if you never change the underlying beliefs that led to your past behavior. You have a new goal and a new plan, but you haven’t changed who you are."

- James Clear

So before you listen in today and get the framework for how to change your behaviors and take those small steps that are going to create big changes in your life…make sure you have gotten really clear about what you core values are.

What is most important to you?

What kind of person are you striving to become?

Are you ready to start a new chapter in your life? Let’s go.

The 4 Laws of Behavior Change
(Framework for building good habits and breaking bad ones)

1 Make It Obvious (Cues & Environment)

-Environment matters most when intentionally shaping our actions.
-Being obvious means being specific.
-Being obvious means giving yourself cues that trigger your desire to do the habit you want. #2 Make It Attractive (Craving & Desire)
-How can you make the habits you want to incorporate into your life more attractive and desirable?
-What are habits you are already doing that you love that you can stack a new habit onto?
-We imitate the habits of the close (family, friends), many (social norms), and powerful (influencers, leaders). Surround yourself with people who have the habits you want.

3 Make It Easy (Reduce Friction)

-We naturally choose the path of least resistance. So let's use this tendency to our advantage in forming new habits!
-Start with one habit at a time so it doesn’t feel overwhelming.
-Start with the two minute rule, set a timer and cut yourself off after doing whatever the habit is for 2min.
-Start with habits that come naturally easy to you.

4 Make It Satisfying (Reinforcement & Reward)

-Think about what brings you joy, what gets you excited, what feels like FUN to you and what motivates you.

Then how can you use those rewards in your habit system?

If you are wanting to break a habit INVERSE THE 4 LAWS

1. Make it invisible (Remove cues).
2. Make it unattractive (Reframe mindset).
3. Make it difficult (Increase friction), make it so you have to put more effort in.
4. Make it unsatisfying (Add accountability).

Final Alli thoughts.
1. If you keep turning to habits that don't align with who you want to become-acknowledge it and take time to understand why and get help. Your habits are tools you are using to get results and fill a need...what are other ways you can fill that need and who can help you?!

1. Missing twice forms a new habit. Perfection of habits is not the goal. Casting the majority of your votes for your new you is your goal. So if you miss a day- give yourself a pass. Give y

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If you missed Episode 123: Small Steps Are Still Steps click here!

Why is it matter if you set intentions in your life?

Episode 7: Replace Setting Resolutions With Setting Intentions

Episode 48: Pick Your Word. Power Up Your New Year!

Today I share 5 lessons I learned from James Clear's book Atomic Habits

1. Identity shapes habits and visa versa.

2. You don't have to be perfect at at a habit-just get the majority as you cast your daily vote for the person you want to become!

"People get so caught up in the fact that they have limits that they rarely exert the effort required to get close to them."
- James Clear3. Success doesn’t come from setting goals but from building effective systems. Goals are the results you want; systems are the processes that get you there!

1. Your environment has a massive impact on your habits. So take the time to be the designer of your world not just "the consumer" of it!

2. Creating habits and sticking with them doesn't make less fun and your schedule too rigid...it frees up mental space and time because repeated habits become automated.

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Episode 7: Replace Setting Resolutions With Setting Intentions

Episode 48: Pick Your Word. Power Up Your New Year!

If you haven't taken time to REFLECT. RESET & READY YOUR MIND for the year ahead it isn't too late!! Take time to figure out what your desires are for the year ahead. And listen in today to hear how you can cultivate lasting changes one step at a time!

1. There is power in small steps.

2. They help you get specific and clear about your intentions.

3. They help you avoid overwhelm, therefore being easier to start and maintain.
4. They help build momentum and confidence. "1% better" compounds.

5. They help you focus on the process instead of perfection.

6. How to take small steps.

7. Set micro-goals and work on them one at a time.

8. TRACK PROGRESS!
9. Set a timer. Use a specific time frame and stick with that.
10. Celebrate small wins.
11. Eliminate distractions.
12. Get buddies to join you in the journey.

13. Don't leave the most important habits till the end of the day. Do "first things first"!

14. Challenges to 1% better journey.

15. Getting impatient or wanting to see instant results.

16. Fear of failure
17. Get caught up with trying to do it perfectly.
18. Remember that failures are teaching opportunities.
19. Remember the process is just as important if not more than the result.

“Success is the sum of small efforts, repeated day in and day out.”
-ROBERT COLLIER

Reach out and direct message me @ishawarriors and share your goals for the new year or your successes with taking things one step at a time!

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It started with a new move to a new state, feeling isolated as a young stay at home mom and not wanting to be in a funk anymore.

It started with noticing a small old home that served as a homeless shelter close by her kids preschool.

It started with offering to get Christmas gifts for one child at the shelter.

Alisha's journey with her foundation started with a very small act; an act that any of us could do.

What small act will you feel prompted to make after listening in today? What need do you see around you? What talents do you have?

“Do your one little thing and you WILL MAKE A DIFFERENCE IN THIS WORLD. And if all of us did THAT-imagine the difference it would make." -Alisha Bailey

Show note highlights:
1. I was looking for ways to cope with a new place and no friends.
2. What I did all those years ago blessed the people we served. AND it blessed my life-because I met amazing people across the whole community! I quickly became friends with others who shared my desire to serve the homeless population.
3. HOW CAN YOU HELP OTHER PEOPLE FEEL SEEN AND HEARD? Alisha loves that she gets to help people be seen and heard. She gets to help them feel like a human. She has had so many opportunities to better understand people who have had a different life experience than her. She gets to meet people as “a father who is trying to help his daughter”- beneath the surface.
4. Reaching out of your comfort zone can be hard. It takes courage.
5. THE MORE I KNOW THE LESS I JUDGE. What if their story were my story? We actually aren’t that different. Alisha had been going to the shelter regularly over a year and gotten to know people and was inspired by a talk by Linda K. Burton “I Was A Stranger” and couldn’t get her words out of my heart. She wanted to do more for all of those in the shelter.
6. Alisha was on her own and needed help. Miracles happened as she asked for it.
7. Perseverance is essential. Alisha had a lot to learn about organizing and implementing and delegating so that she could continue doing this work.
8. LESSON HERE: GET IN THE TRENCHES WITH OTHER PEOPLE. Share an experience with others. THIS IS HOW YOU WILL MAKE DEEP CONNECTIONS. THIS IS HOW YOU MAKE LASTING RELATIONSHIPS. For Alisha-being her friend means you will get to serve with her in some capacity!
9. WHAT KEEPS YOU GOING ALISHA?
-It always works out. A miracle always happens.
-I have to get down on my knees and pray.
-I have tried everything that I have to give and then I have to turn it to God. Every time I face my limitations or obstacles I turn to God. And incredible miracles fall into place again and again.
10. Serving others is the purpose of this life.
-Find your gift and where you are needed.
-Use the talents God has given you.
THIS IS WHERE YOU WILL FIND JOY IN THIS LIFE.All the other things won’t really matter anymore. And it’s OK if it's just one little thing. Open your eyes there are opportunities everywhere!!

"Bridges Out Of Poverty" byTerri Derussi Smith
"I Was A Stranger" talk by Linda K. Burton

Acorn Fund Pocatello Website
Acorn Fund Instagram

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Hope is a powerful motivator and an essential component of emotional resilience and mental wellness. So how do we hold on to hope regardless of if we are having a bad day, a hard month or years full of struggle?

Some might say the first step to persevering with hope is to start by “acknowledging the good and the bad” in life…and I would suggest instead of looking at what is happening in your life as good or bad; Acknowledge the easy and the hard…or maybe even where there is resistance and where there is ease….does it feel like you are gliding down a slide with ease or climbing up a steep mountain right now?

When we go beyond seeing things as good or bad, lucky or unlucky-we also recognize that all things can be used for our betterment and growth.

1. It is important to RECOGNIZE THE HARD -because having HOPE is not simply ignoring trials or pretending that everything is OK. You can’t move into action or create needed changes if you don’t face truths. Hope is not about ignoring reality: It's about maintaining a positive outlook even when facing difficulties.
2. So you first acknowledge where you are at and then step 2- think about “where do I want to be?” VISUALIZE what you want to see happening. VISUALIZE YOUR GOAL and what it will feel like to obtain it and what your life will be like when you have it.
3. “CREATE A HOPE PATHWAY”. Hope begets hope. When we are successful we are more motivated to persevere. The best way to get success on your HOPE PATHWAY is to take small steps in the direction you want to go. Soo…
4. REMIND YOURSELF OF YOUR WHY BEHIND WHAT YOU ARE DOING. Remember your WHY. There isn’t a right or wrong reason to want something in your life. But know that if you are doing it for someone else, your desire may not be as strong nor the results as lasting. And if you look to movies, dramas, Youtubers, Realty TV shows and Hollywood culture as your role models. Remember that if your reasons stem from fear, self loathing, a desire for revenge, a need for power or from jealousy- your feelings of satisfaction when you obtain your goal will be short lived…because these emotions only crave for more…true peace, contentment and joy will always be just out of your reach. If you feel like giving up-remember why you started in the first place and figure out a worthy why to go after.
5. SURROUND YOURSELF WITH SUPPORTIVE PEOPLE. Whether it is a paid trainer, a life coach or therapist who is your cheerleader or it is your best friend or your family…connecting with others who will help lighten your load on your HOPE PATHWAY. FIND YOUR PEOPLE. And that includes Seeking professional help when needed-If you are struggling with overwhelming challenges, consider therapy to develop coping mechanisms and build resilience.
6. Essentially-Persevering with HOPE MEANS you are actively nurturing a belief that things can get better and that your efforts will lead to positive change. In other words-you have faith. FAITH is a foundational seed that needs to be watered and cared for often so that it can grow!! #6 HAVING HOPE TAKES ACTION.
7. The ability to find joy in your circumstances is directly tied to how much time you spend CULTIVATING THE ATTITUDE OF GRATITUDE. Being happy in your surroundings has less to do with your surroundings and more to do with what you are focusing on in that space.
8. Be patient with yourself & don’t compare to others.

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This is the 20th episode in our incredible Body Positivity Series. This life changing series will help you see, think and feel differently about your body. Listen to all the episodes and share them with the people you love! And start being proactive about how you think and feel about your body today! The magic happens on the mat.

Learn more about 6 Week Body Positivity Yoga Series with Isha Warriors

Why is having a positive body image important?

1. Boosts self esteem
2. Supports Mental health
3. Encourages healthy behaviors and habits
4. Fosters healthy social relationships & reduces need to compare/criticize
5. Gives you the mental space to focus on what matters most.

HOW do we cultivate self assurance so we can radiate confidence?

1. Practice self compassion & positive self talk
2. See social media for what is really is & notice how what we watch and listen to affects us
3. Educate yourself! Learn the science behind how the brain works, how hormones affects our mind and body, what nutrition we really need to function properly, how different habits affect our mind and body, what are the ramifications and side affects of your current lifestyle and how sleep can help your confidence...dig deeper into fad diets and weight loss regimes, fashion trends, skin care products and cosmetic surgery. BE AN INFORMED CONSUMER.
4. Engage in activities that make you feel strong, not just look a certain way. Find ways to move that bring you joy and make you feel strong.
5. Create your community. Surround yourself with supportive friends and role models.
6. Dress for yourself.
7. Practice physical postures that have been scientifically proven to raise self confidence! DO YOGA!! And if you don't have time to do yoga, start with simply taking a deep breath & rolling your shoulders back. Then add making eye contact with others and smiling.
8. Be mindful and aware of your thoughts and behaviors. Ask Why? you say what you say and do what you do until you start to understand yourself better.
9. Celebrate your uniqueness. Like being you. Own your awesome. Feeling handsome or beautiful has nothing to do with how you look...it has everything to do with the confidence you feel and radiate.

You are incredible.

It can be really hard practicing confidence. Be patient. Don't be surprised if loneliness is part of you journey as you find the right friends and the right space that will help you stay in your power and feel self confident.

Don't give up-because the world needs your unique Light and talents.

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Our goal this year is to upload over 300 hours of quality content specifically created for teens onto Youtube so that EVERY ONE can have easy access to the amazing tools yoga provides the mind, body and soul!!

We are raising $30,000 and we need YOU.

There is no such thing as a small donation; every contribution helps our small organization in a big way!! AND one of our donors is going to match what you give up to $500!! So it doubles the impact of your $20 or $40!!

Why have I donated thousands of hours? Because I have seen hundreds of lives change. Help me make a difference to more teens!

DONATE HERE!!

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This is the 19th episode in our incredible Body Positivity Series. This life changing series will help you see, think and feel differently about your body. Listen to all the episodes and share them with the people you love! And start being proactive about how you think and feel about your body today! The magic happens on the mat.

Learn more about 6 Week Body Positivity Yoga Series with Isha Warriors

Today's insightful interview is with Lauren Harding, LSW. Lauren is a psychotherapist and certified eating disorder coach. She received her masters in social work at IUPUI and has experience working with a variety of clients including those who have experienced trauma, anxiety, depression, and obsessive-compulsive disorder. She also has experience working at an eating disorder residential eating disorder treatment center and over time has developed a passion for helping individuals who struggle with eating disorders/disordered eating, chronic dieting, activity addiction, and negative body image. She completed an independent eating disorder recovery coaching training and certification through the Carolyn Costin Institute and is specially trained to support a client and the client’s treatment team in making day-to-day behavior changes necessary for recovery. Lauren is passionate about helping others to heal their relationship with food, their body, but most importantly with themselves. You are going to love her!

Today you will hear about...
1. Common misconceptions about eating disorders like...

• That people with eating disorders look emaciated.
• That people with eating disorders always make themselves throw up.
• That its an eating disorder only when people have really OVERT behaviors.

2. How do you recognize if there is an eating disorder present?
-It’s tricky because our culture has normalized so many behaviors that COULD BE a red flag, so look for CONSTANT...

• preoccupation with external self
• always trying to change self
• dieting
• exercising
• trying to better themselves & become perfect defined by external & unreal expectations

-Do you or your teen struggle with anxiety, depression, obsessive compulsive disorders? They are more at risk to develop an eating disorder.

3. So what do we do?!

• First look at yourself. There might be something going on with your OWN relationship with food that you need to work on.
• Let go of the shame of inevitable failures.
• Important to ask questions to understand where your kid is at BEFORE it becomes a disorder. Have “help me understand” conversations.
• Get help from a therapist, psychotherapist, counselor etc
• Educate yourself. Knowledge is power.

NEDA https://www.nationaleatingdisorders.org/
Youtube Search: "Parents and eating disorders"
"Your Dieting Daughter" by Carolyn Costin
https://www.amazon.com/Your-Dieting-Daughter-Dissatisfaction-Disordered/dp/0415890845

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This is the 18th episode in our incredible Body Positivity Series. This life changing series will help you see, think and feel differently about your body. Listen to all the episodes and share them with the people you love! Start being proactive about how you think and feel about your body today! The magic happens on the mat.
Learn more about 6 Week Body Positivity Yoga Series with Isha Warriors

Christy is a certified Functional Nutritionist and has a dietetic degree from Michigan State University. She is also a Certified Lifestyle & Functional Medicine Coach and certified personal trainer. Her passion for health and fitness is fueled from own her personal journey of healing from anorexia nervosa and bulimia. And today we get to hear the tools that have helped her reach her best health over the last 4 decades. Every day, Christy turns the painful experiences of her past into a purpose to help others reach their ultimate health as well.

Instagram: @coachchristy_emerginghealth

What led a ten year old to eating disorders?

1. Book “Gaining”by Aimee Liu points out some kids are just more prone to wanting perfection.
2. Need for control.
3. Felt a need to punish myself for feeling “bad” emotions.
4. I got compliments on my maturing thin figure. Fed my obsession.
5. Because I was anorexic, my body craved food…then I couldn’t stop binging and then I HAD to purge to relive myself of the guilt and disgust I felt for eating food.
6. Cutting out certain foods made me feel clean. It took me decades to realize this need to feel clean stemmed from sexual abuse I experienced from a close relative. Parents need to know that sexual abuse is often a trigger for eating disorders…Because of shame, confusion and guilt. I never told my parents. I never told anyone.

You said you were in such a dark place…What flipped the light bulb on for you?

• One my dad came crying to me and in a very sincere and loving way helped me understand that I was not only hurting myself. I was hurting my family. “I am only hurting myself” is the biggest lie someone with disordered eating tells themself.
• I started to educate myself.
• My mom had me put more input into what was made for dinner and planning out meals.
• I went on to study nutrition in college and absorb everything I could about food and how it affects the body and brain.

What would you tell parents?

1. Break the secrets and the hiding wide open. Have very open conversation with them. “You are only as sick as the secrets you keep.”
2. Come from a place of love not judgement. They are already feeling so much shame.
3. Help them connect what food does for their body versus telling them food is good or bad. https://www.youtube.com/watch?v=jNvkSi0XrL0
4. Help them understand how it is affecting their health and their family
5. Educate yourself and offer resources to your loved one so they can

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This is the 17th episode in our incredible Body Positivity Series. This life changing series will help you see, think and feel differently about your body. Listen to all the episodes and share them with the people you love! Start being proactive about how you think and feel about your body today! The magic happens on the mat.
Learn more about 6 Week Body Positivity Yoga Series with Isha Warriors

"Diet Culture" defined.

• Smaller bodies are the goal.
• Losing weight is the norm. We all should be doing it.
• If you are bigger…you will have to go on a diet to lose weight to live a better life.
• We see hunger as a problem that needs to be solved through extremes.
• I will become a different version of myself that is skinny = happy/better
• The diet will be worth it no matter the time or cost.

Tools to thrive in life.

1. Talking about our struggles. It takes away the power that the struggle has over us. There is nothing to be embarrassed about.
2. Have the courage to ask for help!
3. Acknowledge the thoughts that are keeping you stuck. When you feel gross/fat etc “I don’t love how I am feeling right now-I wonder what is happening outside of my life that might factor in to why I am feeling this way?” DO NOT IGNORE THE THOUGHTS .
4. Be open to the statement, "YOU DON'T HAVE TO LIVE LIKE THIS" ie Diet Culture's definition of beautiful, happy, strong, etc
5. The food isn’t actually the problem-it’s the thoughts about food.
6. Look at picture of younger self and talk to that inner child kindly!
7. Practice BODY NEUTRALITY.
8. Practice food neutrality-Instead of food is good or bad.
9. Body & food neutrality is NOT glorifying obesity
10. Don’t assume that thin people are happy “thin-ness does not = happiness”
11. What we REALLY want is to feel pretty, to be seen, to being valued AND YOU CAN FEEL THOSE THINGS IN EVERY BODY TYPE.
12. Be ok with leaning into discomfort, so you do not miss out on life experiences.
13. Take time to ask yourself "Why am I feeling ugly, etc? What is happening in my life right now that might be the real culprit?"
14. Life is so much easier when you free up all the brain space and the energy you used to worry about all those things.
15. It is HARD TO BELIEVE IT IS TRUE…give yourself grace as you practice.
16. “I don’t like how my stomach looks and I am still funny, loving, Ella.”
17. My body is the least interesting thing about me.
18. We don’t need to bond over "hating ourselves" comments
19. Set boundaries in your life so you don’t surround yourself with triggering circumstances and people
20. Don't wait “till things get bad” to get help. Seek professional help now.
21. Don’t be afraid to TAKE UP SPACE.
22. Eating disorders THRIVE ON SHAME. So talk about it. Yep. it's important enough to repeat!!

BOOKS:
"The F*** It Diet" by Carolyn Dooner
"More Than A Body" by Lindsay & Lexi Kite
"Breaking Free From Body Shame" by Jess Connolly
"8 Keys to Recovery from an Easting Disorder" by Carolyn Cos

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Join me live this Sunday, October 13th 2024 with the Body Positive Alliance Community.

ZOOM LINK
Passcode: 122285

This is the 16th episode in our incredible Body Positivity Series. This life changing series will help you see, think and feel differently about your body. Listen to all the episodes and share them with the people you love! Support Alli Louthain in getting more of the Awesome out into the world! Share, Rate, Review or Subscribe to Monday Mindset With Isha Warriors!!
And start being proactive about how you think and feel about your body today!
The magic happens on the mat.
Learn more about 6 Week Body Positivity Yoga Series with Isha Warriors

Lydia Beiriger is a senior in high school in Indiana and takes Ivy Tech college classes in Horticultural Studies. She loves doing 4-H, crocheting, gardening, horseback riding, running, hiking and camping. She also loves doing yoga and has personally been blessed by listening to Monday Mindset With Isha Warriors and wants to bless the lives of others by sharing her story of struggling with anorexia and how she is striving to conquer it every day with the help of loved ones.

Lydia wants teens to understand the dangers of anorexia and negative ramifications she now has to deal with in her life because of the choices she made when she was younger and how it is OK to ask for help and keep asking for help because "eating disorders don't discriminate nor do they go away in a day...it is a rollercoaster ride that goes up and down...you are likely to relapse...so don't ever try to do it all on your own!!"

Show notes:-Comparison started the downward spiral
-Anorexia is like a "2 year old I couldn't get away from, barking orders in my head; my constant companion."
-Because of anorexia:

1. Had no energy.
2. Had no motivation.
3. Was depressed.
4. Was constantly in pain/joints ached.
5. Gave myself arthritis.
6. Damaged my kidneys and liver.
7. I looked like a ghost.

-Things I do to help me be the boss of that toddler and get through the relapses.

1. Accept that you have an eating disorder.
2. Ask for help & keep asking for it.
3. Do yoga.
4. Connect with a dietician & therapists.
5. Learn the science behind the brain-change your mindset.
6. Surround yourself with amazing people.
7. Practice positive dialogue with yourself.
8. Dress for yourself. Find your favorite color and wear it!
9. Treat yo self-because you love yourself.
10. Do service or fulfill YOUR love language. (words of affirmation, quality time, acts of service, physical touch and receiving gifts).

Here is a link to the episode that gave Lydia the courage to go seek help.

Check out "Confessions of a 16 yr old Perfectionist"

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This is the 15th episode in our incredible Body Positivity Series. This life changing series will help you see, think and feel differently about your body. Listen to all the episodes and share them with the people you love! Support Alli Louthain in getting more of the Awesome out into the world! Share, Rate, Review or Subscribe to Monday Mindset With Isha Warriors!!
And start being proactive about how you think and feel about your body today!
The magic happens on the mat.
Learn more about 6 Week Body Positivity Yoga Series with Isha Warriors

Maryam Faisal, a proud Muslim and Pakistani American, is currently attending Rice University in Houston Texas. Maryam's own experiences with an eating disorder as well the experiences of those that recovered with her inspired her to found the Lone Bench Initiative, a 501c3 nonprofit working to make eating disorder treatment more accessible for Muslims.

Maryam hopes to bring eating disorder treatment access to even more people, while simultaneously breaking the stereotypes regarding people of color with eating disorders and eating disorders within religious communities.

https://www.lonebenchinitiative.org/

Other resources Maryam recommends:

For Muslim (and non-muslim, but faith-based) mental health resources, more broadly:

https://khalilcenter.com/

https://naseeha.org/

Body positive/Eating Disorders books:

More Than a Body by Lindsay and Lexie Kite

Sick Enough by Dr. Jennifer Gaudiani

The Self-Love Revolution: Radical Body Positivity for Girls of Color by Virgie Tovar, MA

Episode Footnotes:

• Problems with the current way insurances cover/don't cover eating disorder treatment.
• Unique challenges Muslims have with receiving treatment for disordered eating.
• Cultural stigmas of "who can have mental illnesses"
• Cultural ideology behind well intended statements that are toxic and need to change!
• The connection between eating disorders and suicide rates.
• How yoga helps you feel seen and is a reset.

Check out all our other episodes in our Body Positive series!

hugs,
Alli

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This is the 14th episode in our incredible Body Positivity Series. This life changing series will help you see, think and feel differently about your body. Listen to all the episodes and share them with the people you love! Support Alli Louthain in getting more of the Awesome out into the world! Share, Rate, Review or Subscribe to Monday Mindset With Isha Warriors!!
And start being proactive about how you think and feel about your body today!
The magic happens on the mat.
Learn more about 6 Week Body Positivity Yoga Series with Isha Warriors

Cate Navarrete is a second generation Cuban-American from the Washington, D.C. metropolitan area. At 16, she started the Body Positive Alliance and its associated podcast, Generation Body Positive, to advocate for and represent all bodies regardless of physical ability, size, gender, race, or appearance. Cate’s mission and advocacy work has been shared on Emmy-nominated Nickelodeon program “Nick News,”and more. Cate is currently pursuing her Bachelor's degree at Emory University in Atlanta, Georgia with a triple concentration in finance, organization and management, and film and media management. She is interested in ESG/impact investing with a focus on empowering marginalized entrepreneurs and is dedicated to promoting greater inclusivity in entertainment.

Body Positive Alliance Website
Follow on Instagram here
Start your own Body Positive Chapter

Show note highlights:

• How Body Positive Alliance started from Cate's own struggle with disordereed eating in high school.
• How social media affects us and how you can use it to benefit you
• What is "diet culture" and how can consumers combat it?
• What is a "body checking cycle" and why it's toxic.
• Why is "fitspiration" so dangerous.
• How does yoga help with body positivity

What is Orthorexia?

Why is it so hard to love ourselves?

Mental Shortcuts that Kill

Confessions of a 16 year old perfectionist

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This is the 13th episode in our incredible Body Positivity series. This life changing series will help you see, think and feel differently about your body. Listen to all the episodes and share them with the people you love! Support Alli Louthain in getting more of the Awesome out into the world! Share, Rate, Review or Subscribe to Monday Mindset With Isha Warriors!!
And start being proactive about how you think and feel about your body today!
The magic happens on the mat.
Learn more about 6 Week Body Positivity Yoga Series with Isha Warriors

Amy Pickett-Williams is a seasoned psychotherapist with over 25 years of expertise in grief and loss. Her career began in oncology and pediatric care, where she provided compassionate support to patients and families navigating the challenges of illness and death. As she transitioned into community mental health, Amy broadened her focus to address various forms
of loss—ranging from death and illness to relationship breakdowns, identity shifts, financial struggles, loss of sense of safety/peace, and more. This holistic approach led her to open her private practice, where she integrates somatic tools and therapies inspired by her study of yoga and mind-body-spirit/soul healing.
In 2023, with her personal and professional experiences, Amy founded The LIGHT Movement. This transformative non-profit has reached close to 5000 people through offerings of donation-based yoga, workshops, training, retreats, and community support. The mission is to make somatic healing accessible to all people, helping individuals integrate their grief, rediscover purpose, and grow through their experiences. Through her work, Amy continues to bridge the
gap between therapeutic counseling, yoga, and other somatic-based tools to offer powerful education and support that empowers people to grow from their grief and thrive.

Check out the LIGHT Movement!
Website
LIGHT Movement Offerings
Contact: info@lightmvmt.com

Show Highlights:

• How the LIGHT Movement began.
• What does somatic mean and how do you implement somatic tools?
• What is the science of grief, how is your nervous system impacted by grief and trauma and and what does it mean to grow with your grief?

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This is the 12th episode in our incredible Body Positivity series. This life changing series will help you see, think and feel differently about your body. Listen to all the episodes and share them with the people you love! Support Alli Louthain in getting more of the Awesome out into the world! Share, Rate, Review or Subscribe to Monday Mindset With Isha Warriors!!
And start being proactive about how you think and feel about your body today!
The magic happens on the mat.
Learn more about 6 Week Body Positivity Yoga Series with Isha Warriors

I am a huge fan of my guest today!! Brooke Romney is a writer, speaker, and connector and is committed to sharing real life with a hopeful twist. She is the best-selling author of three books: 52 Modern Manners for Today's Teens Volume 1 and 2 and I Like Me Anyway: Embracing Imperfection, Connection, and Christ. Her fresh perspective and relatable style has engaged millions of readers in The Washington Post, Deseret News, Studio 5, Time Out for Women, and on her own blog and Instagram @brookeromneywrites where she has created a vibrant community of women who learn and lift. Brooke comes from girly roots but has morphed into an outdoor adventuring, dirt loving mom of 4 boys, one daughter-in-law, and a new grandbaby. When she is not writing or mothering, you can find her in a good book, speaking to groups, volunteering in the schools or on a walk with a friend.

Show Highlights:
When you realize that even if you work hard and make good decisions-life doesn’t go just as you planned…how do you lean into that discomfort and work through it?

What helped you with eating disorder?
-doesn’t miraculously go away
-has a husband who loves me exactly how I look
-seeing the miraculous things my body could do through pregnancy
-seeing my body as a gift
-wanted to take care of my body for my children
-I have slowly learned to not define myself by my looks… I want to spend my energy on things I can control.
-God loves variety.
-used to think that the world will love me better if they don’t see my flaws…Now I know that I connect with people because I am willing to be real about my flaws.
-people don’t love my home because it’s perfectly decorated-they come because they got an invite.
-being a mom of teen boys; they have helped me not take myself so seriously.

More from Brooke:
Instagram
Book "I Like Me Anyway"
Modern Manners For Teens Vol. 1
Modern Manners For Teens Vol. 2
Modern Manners For Kids

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Start being proactive about how you think and feel about your body today!
The magic happens on the mat.
Learn more about 6 Week Body Positivity Series with Isha Warriors

Support Alli Louthain in getting more of The Awesome out into the world! Share, Rate, Review or Subscribe to Monday Mindset With Isha Warriors!!Today you’ll hear the perspective of a 16 year-old perfectionist; how perfectionism shows up in her life, how it effects her life in a negative way and how she actively makes gains in changing her mindset.

1. When did you realize you were a perfectionist and how does the need for perfection manifest in your life?

2. All of nothing or catastrophic thinking

3. Highly critical of self/put pressure on yourself
4. Heightened anxiety/irrational fears
5. Think you know what others are thinking and become obsessed with what you think they are thinking
6. Don’t want to be a burden on others
7. Worth wrapped up in results.

8. Goals that are made out of excitement soon become pressure points that cause pain.

9. How does it make you feel? What does being a perfectionist prevent you from doing or experiencing?!

10. It takes away joy

11. You feel trapped in your brain/like you are in a cage
12. Pressure builds up which leads to more anxiety & panic attacks

13. You don’t want to try new things

14. Are there things that your parents do or day that make it worse?

15. Getting frustrated, mad, impatient with or questioning perfectionist tendencies

16. Saying things like “it doesn’t need to be perfect.” “Just get it done.”
17. Trying to solve the problem for the perfectionist

18. ALL the above feels invalidating and scary because perfectionist is losing control/not in control

19. Things that parents do or say that are helpful?

20. Help perfectionist feel safe “you have all the time you need to get this done.”

21. Say “help me understand.”
22. Allow them to pour out the messy thoughts n their head no mater how irrational they may seem; so they can process and move through feelings

23. Ask, “How can I help you with this?”

24. Things that help THIS perfectionist steer the car instead of letting her perfectionism drive!

-Putting yourself specifically into situations that you know you will struggle in, are scary or new to you. This helps you learn more about yourself and what you love and shows you that you can do hard things. It is so empowering after you have survived the scare.
-Try on the thought “What is the best that can happen?”
-Practice seeing the big picture.
-Don’t spend 5 minutes on something that won’t matter in 5 years…ie it seems like everything is important but honestly it isn’t. Let go of this feeling that everything you do needs to be special or important or make a mark.
-Give yourself permission to mess up.

Check out other episodes in this series:How Do I Accept Myself?How To See A Miracle Everyday Hugs,
Alli

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Start being proactive about how you think and feel about your body today!
The magic happens on the mat.
Learn more about 6 Week Body Positivity Series with Isha Warriors

Support Alli Louthain in getting more of The Awesome out into the world! Share, Rate, Review or Subscribe to Monday Mindset With Isha Warriors!!
If I asked you to name all of the things you love, how long would it be before you named yourself?

In a culture where perfectionism is on the rise and there are a million voices ready to tell you that you are not enough so you buy their product or follow their program…I want to reiterate that YOU ARE ENOUGH. You deserve to be top on your list of things you love. Let me remind you of this every night and help you fall asleep faster while I am at it! You Are Enough (20min sleep meditation)

Today it is my hope that after listening to this you will understand the following points better…

1. You will understand what perfectionism is, where it stems from and how it is different from striving to be your highest self.

2. You be be able to recognize the signs you might be a perfectionist. (I am going to talk about 11 today!)

3. You will be conscious of why perfectionism can be dangerous.

4. You’ll walk away from this episode knowing at least three tools to dealing with perfectionist thought patterns and behaviors so you can break free from the counterproductive, impossible, self dimishing pursuit of being perfect.

As always-the quotes I use today show up on @ishwarriors instagram! So follow us there to get more daily goodness!!Check out other episodes in this series:How Do I Accept Myself? How To See A Miracle EverydayWhy Does My Body Deserve Immense Love & CareWhy Is it So Hard to Love Myself?Mental Shortcuts That KillThis Will Change How You View Your BodyThis Will Change How You Feel In Your Body Hugs,
Alli

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Start being proactive about how you think and feel about your body today!
The magic happens on the mat.
Learn more about 6 Week Body Positivity Series with Isha Warriors

Support Alli Louthain in getting more of The Awesome out into the world!
Subscribe to Monday Mindset With Isha Warriors.Stacy Sampen graduated Summa Cum Laude from Morehead State University with a Bachelor's Degree in Exercise Science, Double Major in Sports Performance, and a Minor in Nutrition. At Morehead State University, she was a student athlete on the volleyball team. She currently runs a Sport Performance Training Center that provides performance training for athletes, adults, nutrition and volleyball lessons.

Her husband owns Samps Hack Shack (which is a baseball and softball organization) and the Cane's MW Baseball Organization, which means she and her husband get to spend a lot of hours mentoring the youth, which they absolutely love and they have big plans to grow their business to help even more teens! Stacy has two fur babies named Cookie and Blu and is obsessed with both of them! She loves to be able to hangout with friends and family in her downtime.

Listen in and watch for how crippling comparison was to Stacy. And if there are any coaches out there listening to this. I especially want to remind you of amount of power you wield in your players’ lives. Stacy was able to break free from the trap of comparison and her past pain fuels her passion to create a different, more empowering experience for the athletes she gets to mentor and help thrive.

Instagram: @theindyhybridtrainer and @indyhybridperformanceclub

Tik Tok: @indyhybridtrainer

Facebook Business Page: Indy Hybrid Performance Club & Trainer

How the distorted mindset started:

• injury & self doubt
• fear of tearing ACL again
• everyone telling her she had big shoes to fill to replace last person
• pressure to perform & everything was out of her control
• felt shame when stats weren't great & she became the scapegoat
• went from struggling with anorexia to struggling with binge eating

How did mindset shift?

• took break/RESET
• went back home/safe space/more relaxed place
• met with a therapist
• stop caring what everyone thought of her
• set boundaries & stood up for her needs in a respectful way
• recognize the perfectionist voice will always be there- get better at identifying when it is talking and be the boss of your brain.
• gratitude journaling
• physical cue to shift focus (write it on your wrist)
• get enough sleep
• focused on what brought her joy/let go of trying to please everyone

A few takeaways:

• social media is a source of a lot of triggering images and misinformation-be choosey about who you follow & what voices you allow in your head
• get professional help-don't try to do it alone
• don't make comments (even if well intended) about people's appearances
• it's important to stand up for yourself
• when you are extreme in anything you lose the joy of everything
• look at people who you really want to aspire to become and learn more about how they got there

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Start being proactive about how you think and feel about your body today!
The magic happens on the mat.
Learn more about 6 Week Body Positivity Series with Isha Warriors

Support Alli Louthain in getting more of The Awesome out into the world!
Subscribe to Monday Mindset With Isha Warriors.Have you ever heard of orthorexia? I know I hadn’t before I started researching for this series and I know even a lot of health professionals aren’t familiar with this ever growing, oh so common type of disordered eating. My guest today had no idea she was struggling with a disorder until she she was encouraged by a friend to seek professional help. It is a sneaky disorder that flies under the radar because it is very culturally accepted and even applauded. The more I learned about orthorexia the more I became certain of one thing. We need to talk about orthorexia more!

When does one cross the line from living a thriving life with a healthy connection to food over to struggling with orthorexia?!

What is orthorexia? Simply put, it is the obsession with eating foods one considers to be healthy and someone who suffers from orthorexia goes to extremes to avoid specific foods they deem as harmful and bad. You do not have to check every box to be “sick” enough to seek help and when you seek professional help look for people who understand this disorder.
Here is a link for one such online organization called Nourishing Minds Nutrition.

10 signs you might be struggling:

1. A fixation over the quality of food.
2. Inflexible eating patterns.
3. Severe emotional turmoil if “rules” are broken.
4. Cutting out entire food groups.
5. Constant worry about sickness or disease.
6. Anxiety simply being around certain foods.
7. This condition isn’t typically driven by poor body image.
8. Loss of weight.
9. Exercise is used as a punishment or seen as a necessity to being healthy.
10. A person with orthorexia spends an excessive amount of time thinking about food. Tracking it, when to eat it, who will prepare it, avoiding social circumstances if you can't control what food will be there...etc

How orthorexia affected Emma:

1. Hard time falling asleep.
2. Got dizzy when she stood up.
3. Lost a lot of weight quickly.
4. Had a hard time concentrating.
5. Lost her period.
6. Didn't feel like herself.
7. Spent copious amounts of time planning food, tracking food, weighing food and avoided going out with friends to social gatherings.

What helped Emma in her journey to overcome orthorexia:

1. Talking to trusted individuals and eventually a professional.
2. Unfollowing all the social media accounts that were triggering.
3. Finding exercise that you enjoy doing.
4. Knowing its OK to indulge; to eat foods that you like; to enjoy a holiday!
5. Remembering that food is memories and that the connections you make with people are more important than the food you eat.
6. Focus on yourself. Do the things that help your confidence and what feels good to you.
7. Let go of comparison.

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Start being proactive about how you think and feel about your body today!
The magic happens on the mat.
Learn more about 6 Week Body Positivity Series with Isha Warriors

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Subscribe to Monday Mindset With Isha Warriors today!

Last week I talked about how developing a grateful mindset and expressing gratitude was the most powerful and effective way to change how you view your body. I want to remind you that the shift takes time and consistency. I have always tried to cultivate the attitude of gratitude. If you’ve been a listener for some time, you know that about two years ago I started my own business and with that, came a boat load of new responsibilities, new tasks that took up my time and a huge technology learning curve (like a tsunami wave size curve) and with all of that came stress. The link between stress and weight gain is real.
https://health.clevelandclinic.org/stress-and-weight-gain

So there I was, about a year or so of being a small business owner and at the same weight I was when I was 10 months pregnant with my fourth child. And the weight just did not want to come back off again! I struggled with feeling positive about my body image as I tried to out on jeans that no longer fit and shirts that now hugged me uncomfortably. In episode 102 shared with you my aha moment in the dressing room of H&M. And I truly believe that “aha” moment happened because of two factors. FACTOR #1 was, that months before standing in that dressing room, I intentionally decided to step up my gratitude game.

But FACTOR #2 is also key. I discovered that even though I started seeing my body as a gift through practicing gratitude I still FELT not like myself IN my body. I felt thick and heavy. And this made me feel uncomfortable in my own skin. And you might be thinking, “Yes, Alli- you gained a significant amount of weight-you literally were heavier.” And I will tell you, incorporating a practice of what I am going to share with you today changed how I felt IN my body despite the fact that the number on the scale didn’t change and I am still wearing a pair of jeans two sizes bigger than I did a couple years ago. Because of FACTOR #2, I feel different inside my body and it has made ALL the difference. (Make sure to listen in on what it means to get intune with your body!)

Being a healthy woman isn’t about getting on a scale or measuring your waistline. We need to start focusing on what matters — on how we feel, and how we feel about ourselves. – Michelle Obama

Notice her emphasis on how we FEEL. Months ago, in addition to keeping a daily gratitude journal, I decided to focus on doing things that made me feel physically strong and I made it a priority in my schedule so I was consistently showing up for myself.

FACTOR #2: Focus on developing physical strength.

• Make developing a strong physical body a priority in a way that is honoring to you.
• Find what YOU love to do to move your body. What do you think is fun?!
• Give yourself time, support, consistency and grace and be prepared to be blown away with how it makes you feel!!

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Start being proactive about how you think and feel about your body today!
The magic happens on the mat.
Learn more about 6 Week Body Positivity Series with Isha Warriors

Support Alli Louthain in getting more of The Awesome out into the world!
Subscribe to Monday Mindset With Isha Warriors today!

Last week I talked about 16 common cognitive distortions and I went over a few steps on how to avoid these tricky mental shortcuts that trap us and also how to get out of the trap once we are in it. If you haven’t listened to it yet. Go there first. Such an important information to hear, process and apply!! And if you don’t know what the traps sound like you can’t watch out for them in the first place.

One of the steps of detangling ourselves from those cognitive traps is to challenge and reframe your thoughts. And today I am going to share the most powerful and effective way to do just that.

One of the most compelling ways to reframe and introduce positive thoughts is through gratitude.
6 WAYS GRATITUDE SHIFTS OUR BODY IMAGE MINDSET:

1. It helps us see the "tailwinds" instead of the "headwinds".
2. It unshackles us from toxic emotions.
3. It doesn't ignore the negative; it simply magnifies the positive.
4. It calms the nervous system.
5. It helps us make healthier choices.
6. IT has a lasting effect on the brain.

6 WAYS TO START PRACTICING BODY GRATITUDE TODAY:

1. Look for things about your body that you appreciate.
2. Write them down.
3. Say them to yourself either out loud or in your mind when you look in the mirror.
4. Share them with people who you trust, who love you for who you are and who ware also striving to be positive about their bodies.
5. UNFOLLOW SOCIAL MEDIA ACCOUNTS that trigger your need to compare yourself and shame yourself and follow ones that encourage gratitude instead! (ahem...like @ishawarriors)
6. Surround yourself with people who practice gratitude instead of gossip, appreciation instead of complaining etc...

Examples of things you can write...

• I’m grateful I can walk down the street
• I’m thankful that I can feel the sun on my face
• I’m glad I have a voice that I can speak. I can talk to my friends and I have fingers that can text.
• I love that I can see the beauty around me.
• I’m glad that I can smile and brighten someone’s day.
• I’m grateful my lungs let me breathe and live.
• I’m thankful I can listen to my favorite music artist.
• I’m glad my arms can give and receive hugs.
• I appreciate that I get to enjoy my favorite food.
• I’m thankful I can smell my favorite scented candle.
• I’m so lucky my heart pumps 100,000 x each day.
• I’m grateful I get to play my favorite sport.
• I appreciate my strong thighs that support my body.

Books to check out:

• The Thank-You Project: Cultivating Happiness One Letter of Gratitude at a Time by Nancy Davis Kho
• The Gratitude Project: How the Science of Thankfulness Can Rewire Our Brains for Resilience, Optimism, and the Greater Good by Robert Emmons

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Start being proactive about how you think and feel about your body today!

The magic happens on the mat.

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Last week, Lauren talked about Cognitive Distortions and how they create mental traps we all fall into. The more aware we are of these traps the better able we are to recognize the thoughts for what they are (which is being unhelpful) and either avoid them or get ourselves out of them (whether on our own or with professional help!)

As I listed out all the cognitive distortions in the show notes last week, I became more and more intrigued and fascinated by them. I started to research the subject more and was a little surprised when I saw several phrases I know I’ve said before pop up in examples of cognitive distortions. Cognitive distortions can kill self esteem, prevent us from forming meaningful relationships, block us from maturing emotionally and mentally and they affect how we treat ourselves. These mental filters can be down right dangerous because they alter our perception and we feel justified taking actions that can literally lead to death.

Cognitive distortions happen in ALL of our brains because we are ALL human and our brains constantly look for ways to filter and create short cuts to handle the copious amounts of information it has to process every second.To deal with this, our brains seek shortcuts to cut down our mental burden. Our job is to catch ourselves when our brain takes mental shortcuts that distort reality and confuse fiction for fact. This episode is going to be so helpful to all of us, because the first step in avoiding them is being aware they exist in the first place!! I am so excited to share with you what mental shortcuts to be aware of and the steps to we need to free us from their toxic entanglements!

So what are these unhelpful mental filter traps? Well today I will list 16 of them and try to give a couple helpful relatable examples so you can hear how easy it is to fall into a distorted trap and hopefully start noticing when you have similar thoughts regarding your current circumstances. (Notice I said when not if.)

1. Polarized Thinking
2. Mental Filtering
3. Overgeneralization
4. Jumping to conclusions (Mind Reading & Fortune Telling)
5. Catastrophizing (magnification & Minimization)
6. Personalization
7. Blaming
8. Labeling
9. Always Being Right
10. Should Statements
11. Emotional Reasoning
12. Control Fallacies (External & Internal)
13. Fallacy of Change
14. Fallacy of Fairness
15. Heaven's Reward Fallacy
16. The Unreal Ideal/The Unfair Comparison

STEPS TO AVOID & GET OUT OF MENTAL TRAPS:

1. Recognize & Identify the Cognitive Distortion. (Isolate the Thought).
2. Write Down the Thought.
3. Identify the Distress/Discomfort Level.
4. Challenge & Reframe Your Thoughts.
5. Reevaluate the Distress/Discomfort Level...ask for help!

https://www.mindmypeelings.com/blog/challenging-cognitive-distortions

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Start being proactive about how you think and feel about your body today!

The magic happens on the mat.

Learn more about 6 Week Body Positivity Series with Isha Warriors

Lauren is a psychotherapist and certified eating disorder coach. She has an undergrad in psychology and a masters in social work and is a certified eating disorder specialist. Lauren has experience working with a variety of clients including those who have experienced trauma, anxiety, depression, and obsessive-compulsive disorder. She also has experience working at an eating disorder residential eating disorder treatment center and over time has developed a passion for helping individuals who struggle with eating disorders/disordered eating, chronic dieting, activity addiction, and negative body image. Lauren lives in Indianapolis with her husband, Brock, her son Hyrum and dog, Artie. She enjoys being outdoors, baking, and reading.

Link to previous podcast about identifying eating disorders click HERE.

UNDERLYING ISSUES:
Body image and how we feel about ourselves has less to do with what we see in the mirror and is really just the psychological space where body, mind and culture come together. Body image has multiple layers.

Body image is so subjective.

Body image can shift depending on how we are feeling, or maybe something happened during the day…what we focus on expands.

ACCEPTING ONESELF ON A WIDER SCALE:

• -notice discomfort and sensation in the body
• -allow yourself to cope with it
• -I can do something about this
• -I can feel two things at once
• -Where did that thought come from?
• -What emotion is coming up?
• -What can I do without manipulation of my body?

*That discomfort will not go away despite manipulating the body (ie force myself to throw up, buying a product that is advertised to do this or that, cutting etc)

1. Attend to the emotion
2. Practice curiosity.

-Where is this coming from?

1. Talk to someone. There is a sense of relief when we are able to “pour out”.
2. Practice body neutrality
3. Identifying what our strengths are and what things we easily love about ourselves and what things are harder to love.
4. Notice how you talk to yourself.

HOW WE TALK TO OURSELVES IS IMPORTANT:
Cognitive distortions-these thoughts are formed to try and protect ourselves, but hinder our progress instead.

Here's a list of distortions...

• 1. Polarized Thinking
• 1. Mental Filtering
• 1. Overgeneralization
• 1. Jumping to Conclusions
• 1. Catastrophizing
• 1. Personalization
• 1. Blaming
• 1. Labeling
• 1. Always Being Right
• 1. Should Statements
• 1. Emotional Reasoning
• 1. Control Fallacies
• 1. Fallacy of Change
• 1. Fallacy of Fairness
• 1. Heaven’s Reward Fallacy

BOOKS WORTH READING:

• "More Than a Body" Lindsay & Lexi Kite
• "Body Neutral" -Jesse Kneeland
• "Body Kindness" - Rebecca Scritchfield
• Podcasts to follow “The Body Trap” & "Peacemeal"

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Today I am going to talk about why our bodies deserve our utmost love and care and next week I am bringing psychotherapist Lauren Harding on to talk about why it’s so hard to give ourselves that love we deserve and how we go about caring for it with a myriad of practical information and tools all of us can easily use.

And if you want to really internalize the awesome and make lasting changes in your life-come do yoga with me! I created a Body Positivity Series specifically designed with mantras, poses, journal prompts and more to support you in your journey of self love and acceptance!

Sooo, recently, I have had several people that I have been coordinating different things with for my business think my name is Isha Warriors. That would seriously be the coolest name. Alas, it is not my name, but the carefully chosen name of my business.

ISHA WARRIORS.

Isha is a Sanskrit word meaning “ruling god or goddess; one who protects”. It is my hope that every time you listen to a podcast, read a quote, watch a Reel or do yoga with me that you will catch a glimpse of your exceptional worth, that you will reconnect with your inner Divine and with that empowered spark-move forward in life like a warrior ready to take on life’s battles!!

And the incredible Isha Warrior that you are is housed in a unique body.

Here is a quick overview of today's podcast:

Why does your body deserve immense love & care?

1 This is the only body you have.

2 Your miraculous body needs continual maintenance to function properly and thrive.

3 Your body is a temple.

4 Your body is a valuable instrument.

***”The body is an instrument; it needs to be a loved and nurtured vessel to make beautiful music in life." - Shah Asad Rizvi

Other podcasts in the Body Positivity Series:***How Do I Accept Myself?
How To See A Miracle Every Day.

SHARE your favorite episodes of "Monday Mindset with Isha Warriors", RATE & REVIEW the podcast so more people can find us and SUBSCRIBE to fund "the Isha Warrior goodness" getting into the hands of more teens!
hugs,
Alli

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Reminder for those of you who are new to Monday Mindset-all the awesome quotes I share in my podcast can be found on our Instagram. So follow Isha Warriors on Instagram, Facebook, TikTok and very soon on Youtube to help keep empowering, inspiring thoughts in the forefront of your mind!!

And if you want to really internalize the awesome and make lasting changes in your life-come do yoga with me! I created a Body Positivity Series specifically designed with mantras, poses, journal prompts and more to support you in your journey of self love and acceptance!

I love seeing things that make my jaw drop; that make me want to clap or "ooooh" and "ahhhh" over and that I would consider "wow" miraculous things...don't you?!

Today I am going to share why we shouldn't FORCE ourselves to be "body positive" and how bringing awareness and practicing "body neutrality" will help us see miracles every single day and how THAT will move us closer to naturally loving, respecting and accepting our bodies for exactly how they look and feel.

"Life is so much more complex than a number on a scale." -Tess Munster and yet how quickly we attach our worth to those numbers! Are you ready to become a better friend to your body?!Share Monday Mindset with Isha Warriors, rate and review the podcast so more people can find us and subscribe to get the goodness into the hands of more teens!
hugs,
Alli

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We throw out words like self love, self acceptance, love your body a lot these days, but so often what I read about or hear people saying to do or say to show yourself love feels fake, forced or selfish instead of truly creating a genuine lasting mindset shift of body acceptance and gratitude.

Is there something that we can DO to actually go from self judgement, self shaming, self punishment and criticism to self acceptance, body gratitude and self love?

Is it even really possible to embrace our body for what it is and how it looks and honestly feel comfortable and confident in our own skin?!

I am going to share with you something that has helped millions of people for thousands of years accept their bodies and love themselves for exactly who they are.

I want you to think about this. We are not born hating our bodies. Negative body image is learned in our homes, in our communities and in our culture. It is learned through what we see and hear on media…and it affects ALL OF US. None of us are immune to body image thoughts.

It doesn’t matter what weight we are, what gender we are, what our skin color is, what our nationality is or what age we are.

The good news is if negative body image thoughts are learned- we have the power to unlearn it. And today I want to talk about one of the most powerful tools I have ever seen help people unlearn negative body image

Today I am going to share with you 5 ways that doing yoga HELPS you unlearn toxic self talk and creates an incredible mindset shift that you will be able to rely on again and again throughout your life.

1. Doing yoga is like going through the ultimate car wash to get rid of sticky, muddy layers of toxic thoughts and beliefs about our self worth and self image.

2. Once you've washed the slate clean, yoga helps you fill your mind intentionally with thoughts that empower.

3. Yoga is portable peace.

4. Doing yoga helps build confidence.

5. The physical practice of yoga helps us wring out the issues in our tissues. (And here is your random link to my favorite laundry hack, Fels-Naptha!)

Find the right type of yoga for you. Find the right place to practice yoga for you.
If you can not stop yourself from looking in the mirror and instead of using it for a proper alignment check you are using it to judge and criticize your body, you need to do it in a room that doesn’t have mirrors. Come online and do yoga with me.

If you can not tune out comparing yourself to other people and constantly looking to see what everyone else is doing and worrying about what everyone else is thinking…come do yoga with me.

If you go to a class where everyone is super serio

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It's our 100th episode y'all!!! Woot! Woot! We have made it here together. I could not show up week after week or put in the time and effort into researching and preparing these podcasts without you and your support. Seriously, THANK YOU.

Thank you for showing your support by listening.
Thank you for showing your support by sharing your favorite episodes.
Thank you for taking the time to rate and review Monday Mindset With Isha Warriors. And last but not least-Thank you for subscribing!!
You make producing this podcast sustainable.

We really enjoyed watching the New Years show displayed on the Burj Kalifa last night! We ended up watching a few youTube videos of people celebrating the stroke of midnight all over the world and it is just so cool that no matter where we live we have shared similar experiences, hopes and dreams!

All over the world we celebrate the ending of one year and the beginning of another. Whether your festivities begin December 31st or they coincide with the Lunar New Year…It is the perfect time to reflect, reset and reach even higher for our future.

It is easy to rush into writing down goals and intentions for the next year. I am a big fan of mindfully mapping out what kind of future you want to see for yourself.
Check out Episode 7 all about why I set intentions instead of resolutions and Episode 48 for why I pick one word to focus on each year.

But before you REACH for lofty goals, I invite you to do two things.

First REFLECT on the past year and celebrate your accomplishments and growth.

And second, take time to RESET; giving yourself a blank slate to start from.

Listen in today to find out why doing these things will fuel your motivation and how literally RINGING THE BELL all along the way will help you REACH your potential in the year to come!!

Hugs & Happiness to you and yours this year,
-Alli

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On this side of the world the winter solstice is a time when the nights are bitter cold and the hours of darkness stretch long. We are reminded of how important it is for us to recognize the Light within us and share our Light so "the night" doesn't envelop us and hope remains!

This year our Light the World episode is with an individual who is a beautiful Light Keeper! Brenna Donnelly Ford is a former television anchor and reporter, most recently at WISH-TV in Indianapolis. After 10 years as a journalist, she transitioned into public and media relations and is now sharing healthcare news for Ascension St. Vincent and Peyton Manning Children's Hospital. She's also a volunteer with several nonprofit organizations, currenting serving as media director for Light The World Giving Machines Indy. She is married with two miracle-baby boys and a rescue cat named Piper.

There are so many quotable moments in this episode as we talked...here are a few topics we cover!

1. Everyone is born with unique spiritual gifts. Take time to recognize your spiritual gifts/your dharma/your purpose!!

2. Choosing to see the whole story; the good and the bad and keeping a balance in our lives instead of dwelling on the negative.

3. What YOU do matters. And everyone can serve regardless of age or circumstance. There are opportunities to serve all around us.

4. Take the pressure off! Stop thinking you need to be super woman or super man and know that you are changing lives just by doing the best you can every day!

Check out The Giving Machine!!

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At least 1 in 10 women have PCOS (Polycystic Ovary Syndrome) and many researchers believe that the number is much higher because many go undiagnosed. Over half the people with PCOS went undiagnosed for years because they didn't realize what they were experiencing with their periods wasn't normal!! More and more we are seeing PCOS in teens and the symptoms get worse if not treated. So listen in today to educate yourself and advocate for yourself and for your loved ones!!

Books by Nikki: Weight Loss Revolution & Why Can't I lost Weight?
Supplements Recommended by Nikki for PCOS:
Always choose brands that have been certified by an independent 3rd party like "Pure Encapsulation" or "Ortho Molecular".Berberine (glucose support)
Inositol (helps body ovulate)
Multi vitamin
Fish oil
Vitamin D
Magnesium
Ashwagandha (stress management)

Symptoms of PCOS:
The hallmark symptoms of PCOS are irregular periods, acne, excessive facial and body hair and hair loss on your head.
But you might be experiencing any of the following:

• Irregular periods or cycles that are consistently longer than 35 days
• Anovulation (not ovulating)
• Multiple follicles on your ovaries on ultrasound (NOTE: this is not required to be diagnosed with PCOS)
• Acne: especially around the chin and jaw-line, chest and upper back
• Unwanted hair growth (e.g. hair growing on your chin, upper lip, chest or around your nipples).
• Hair loss or thinning hair on your head
• Insulin resistance and/or blood sugar issues
• Anxiety, depression, mood swings, fatigue, low libido, cravings
• Rapid weight gain (especially your stomach) and difficulty losing weight
• Excessive hunger, excessive thirst, can’t sleep at night
• Crave sugar
• Blood tests show high luteinising hormone (LH) to follicle stimulating hormone (FSH) ratio
• Blood tests show excess androgens like testosterone or DHEAS

What should you do?

1. Track your symptoms!
2. Find someone who validates and listens to you.
3. Get hormones checked.
4. Get ultrasound.
5. Get blood sugar checked.
6. FOOD IS MEDICINE
7. Increase vegetables & nutrient dense foods & decrease carbs
8. Make one change at a time-train your taste buds.
9. Take supplements that will support your body.

10. Try seed cycling!

11. Move your body 30-60min a day!!

12. Yoga is AMAZING because there are so many different types that can meet you where you are at. Find something YOU love to do.

13. Be careful not to over stress your body with cardio. Try increasing strength training instead. The more you build your muscles the better your hormones will work!

Check out all the other weeks in the "Knowledge is Power-Period" series!Week 1-Knowledge is Power-Period

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Today we are going to discuss how you and your loved ones can sail through a period of life that is often times talked about with a lot of negativity and fear. And I have the perfect person on today to share exactly how you can prepare for and navigate menopause feeling empowered. Her name is Janet Krebs, known to me as an incredible fitness instructor of over two decades and to many others as "the queen of positive outcome parenting".

https://janetkrebs.com/
Facebook page
Email: janetkrebsRI@yahoo.com
NOTES FROM TODAY:

1 Know thyself. Journal-FOOD MOOD POOP... https://www.healthgrades.com/right-care/digestive-health/bristol-stool-chart

2 Sailing through menopause starts with what you eat and how you exercise in peri-menopause. BE PROACTIVE instead of whack a mole (reactive).

3 90% has to do with the fork 10% the movement

1. Be aware.
2. Think simple & real food.
3. Avoid “Franken-food”. If you can’t pronounce it don’t eat it.
4. 5 ingredients or less.
5. “If it poops or grows…eat it.”
6. Your jaw is a vitamix.

7. BONE BROTH-marrow has glycine a powerful anti-inflammatory.

8. Avoid 8 Most inflammatory foods. Sugar, Soy (fermented soy is OK), Gluten, Wheat, Corn, Dairy, Eggs, Alcohol

4 Move your body in a way that is honoring to your body.

5 Your body will condition to whatever you are doing.

6 Don’t do it on your own.

Check out all the other weeks in the "Knowledge is Power-Period" series!Week 1-Knowledge is Power-Period
Week 2- Be Period Positive
Week 3- How To Make Your Hormones Happy
Week 4- Track Your Period. Crush the Curse.
Week 5- Share the Dignity
Week 6- Give Girls Their Days Back
Week 7- Periods Are Pathways

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"There are so many thing that are complex in this world that can't be solved in a lifetime, but this (period poverty) CAN as we normalize it, as we provide access to products and information about it!" -Diana Nelson

You heard from the person who coined the phrase "Period Positive" in Episode 91 with Chella Quint and today you will hear how workplaces around the world are excited to become period positive places and why. Find out how your workplace can be more period positive, too! https://www.periodpositiveworkplace.org/

You will also hear how how an entire village went from being almost wiped out because of inhuman tyranny to thriving again and how Days For Girls (DFG) played a pivotal role in supporting that community as they healed.

DFG has the infrastructure to help those in need at the local level and make a sustainable difference and what they need from you is to help fund them! Donate to this amazing organization!

Check out all the other weeks in the "Knowledge is Power-Period" series!Week 1-Knowledge is Power-Period
Week 2- Be Period Positive
Week 3- How To Make Your Hormones Happy
Week 4- Track Your Period. Crush the Curse.
Week 5- Share the Dignity
Week 6- Give Girls Their Days Back

Buy Isha Warriors' 6 Week Body Positivity Yoga Series

Support Monday Mindset's awesome efforts to bring yoga (and peace, love, confidence, self-care and strength) to teens all over the world!

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Tiffany Larson is a strategic, results driven leader with a passion for sustainable development and ensuring equitable access to health and education for women, families, and communities.

She holds a bachelor’s degree in International Development from Brigham Young University and a Graduate Certificate in NonProfit Management from Harvard University. In 2002, she was named Volunteer of the Year for the state of Utah for her work in adult education and literacy. She has worked and traveled extensively in 40 countries on 6 continents.

Tiffany is thrilled to step into the role of Days for Girls CEO, after previously serving as Chief Operating Officer, Chief Program Officer and International Chapters Director. During her time with Days for Girls, Tiffany has been privileged to work alongside DfG staff members, country leadership, Offices, Enterprise Leaders, Chapter and Team Leaders, and volunteers all over the world. She has seen time and again the dedication of the DfG network, and truly believes Days for Girls attracts the best people on the planet!

Tiffany lives in sunny Phoenix, Arizona with her husband, three (teenage!) children, and two darling golden-doodle puppies. When Tiffany isn’t traveling she loves spending time outside being active in the sunshine. In her spare time she is a yoga instructor, and loves to run and hike.

Tiffany's Facebook page
Tiffany's Instagram account
Tiffany on Linkedin
Days For Girls Website
Power of Days book by DFG Founder Celeste Mergens

500 million women worldwide still today do not have the necessary access and means to provide for their menstruation needs. Listen in to how Days For Girls began and what this incredible organization is doing to end Period Poverty worldwide!

Check out all the other weeks in the "Knowledge is Power-Period" series!Week 1-Knowledge is Power-Period
Week 2- Be Period Positive
Week 3- How To Make Your Hormones Happy
Week 4- Track Your Period. Crush the Curse.
Week 5- Share the Dignity

Buy Isha Warriors' 6 Week Body Positivity Yoga Series
Support Monday Mindset's awesome efforts to bring yoga (and all of its hormone balancing magic) to teens! Support the show

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Did you know that 21 states in the U.S. still have the Tampon Tax? Are there taxes on menstrual products in your country? Why is this important to change? Listen in today and learn how a personal trainer read an article in the newspaper one day about homeless women that changed her life and millions of others!

Want to make your home, church, business, workplace or school a more period positive place and create a Dignity Box of your own?

Amazon link for simple menstrual product storage box.
Redbubble links for "Dignity Box" stickers: Plain, Blue heart, Purple floral, Dark green
or Yellow.

Rochelle Courtenay, Founder & Managing Director of Share the Dignity. Australia’s "Pad Lady" determined to end period poverty, founded this national charity in 2015 with the mission to ensure that everyone is afforded the dignity in life that so many of us take for granted.Share the Dignity brings dignity to those who menstruate who are experiencing or at risk of homelessness, domestic violence, or poverty through the distribution of period products and #ItsintheBag donations filled with essential items. The charity is powered by volunteers, and through Rochelle’s contagious spirit over 6,000 volunteers have jumped on board to make a difference. Share the Dignity has collected and distributed over 4 million period products through multiple initiatives across Australia. As well as holding national collections, Rochelle is passionate about advocating for change and creating long-term solutions.
Here are a couple of my favorite things Rochelle shared with me...
“Knowledge equals the ability to change.”
"My strength is I ask, "What if I don’t do it?"
“No’s don’t mean no to me-they just mean ask a different way and go a different path.”

Check out all the other weeks in the "Knowledge is Power-Period" series!Week 1-Knowledge is Power-Period
Week 2- Be Period Positive
Week 3- How To Make Your Hormones Happy
Week 4- Track Your Period. Crush the Curse.

Buy Isha Warriors' 6 Week Body Positivity Yoga Series

Support the show

Please consider clicking below to make a one time donation to help "Monday Mindset With Isha Warriors" reach more people across the world!

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Free printable Crush the Curse Cheat Sheet
Link to Christy's Power Pancake recipe!
Link to Episode 56: How a 10 year-old Became Anorexic
Contact Christy: christy@emerging.health

Christy is a certified Functional Nutrition and LIfestyle Coach, Functional Medicine Certified Coach and certified personal trainer. She has a dietetic degree from Michigan State University. Her passion with health and fitness has been a lifelong journey fueled by her desire to help others who want to feel their best and love themselves along the way.

The biggest takeaway I want you leave from this podcast is that it is life changing to track and understand the different phases of your monthly cycle!! Tracking and viewing the big picture of your monthly cycle will be life changing for you. How different would your life or the life of a loved one be if the week of menstruation becomes a week of prioritizing rest and recovery. Your period could be a physical signal to pay attention to detoxing both literally and emotionally. And instead of feeling frustrated because of your lack of energy the week of you period you can use that rest and introspection time to write a list of all the amazing things you will do the following week when you know you will have a surge of energy and drive once more! Knowledge is power and today's podcast is full of it! Starting today, we aren’t going to just focus on when our period starts so we are prepared with product. Starting today we are going to take a vested interest in every season of our cycle and lean into the pros that each phase has to offer and better manage the cons that may accompany them as well! The more information we have the more informed our decisions can be about our health!

Check out all the other amazing interviews in the series & the people behind them!
Isha Warriors' 6 Week Body Positivity Yoga Series
Chella Quint's "Own Your Period." & "Be Period Positive"
Website for "Share the Dignity"
Celeste Mergen's "Power of Days" & website for "Days For Girls"
Janet Kreb's Raising Independence website
Nikki Gilles's "Weight Loss Revolution" & "Why Can't I Lost Weight?"

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I told you that I learned so many new things researching and interviewing for this series and this interview was one of those life changing ones for me. As soon as I finished this interview with Mixhers Co-founder, Cody Sanders I went online and use the CODY10 code and ordered myself Hertime. And it is legit y’all. It works.

One of the many uncomfortable symptoms I’ve dealt with off and on over the years has been breast tenderness the week before I start my period. So painful. That was my reality before I started using Hertime. It worked within the first month of me using it. Zero swelling and tenderness. Even just taking it the week leading up to my period helped. But then one month I forgot to drink my daily dose of mixers and guess what came back like clockwork? Yep. The ouch came back. Guess what I never forget to take everyday now?! To me it is as important as the other supplements I take everyday to feel optimal health!

You are going to love hearing from Cody today. She is a Board Certified Holistic Health Practitioner, Functional Nutritionist, and women's hormonal health expert. She specializes in root cause approaches to healing through holistic nutrition and lifestyle strategies. She is a co-founder & Chief Product Officer for Mixhers a company built by women for women.

Mixhers Website. Use CODY10 when checking out for 10% off.
Mixhers Instagram: @mixhers
Cody's Instagram: @codyjeansanders
Facebook group.

What we talk about:
1. Your period is your fifth vital sign. Severe symptoms might be common-but they are not normal.

1. Symptoms are signals. #1 cause of symptoms is a deficiency in our diet.

2. Our hormones fluctuate all month long! There are four different phrases where are hormones are doing a beautiful dance.

3. Phases of our cycle are like the 4 seasons of the year.

4. Cody’s story of working with clients, solving their hormonal imbalance issue and how Mixhers got started!

Check out all the other amazing interviews in the series & the people behind them!
Isha Warriors' 6 Week Body Positivity Yoga Series
Chella Quint's "Own Your Period." & "Be Period Positive"
Website for "Share the Dignity"
Celeste Mergen's "Power of Days" & website for "Days For Girls"
Janet Kreb's Raising Independence website
Nikki Gilles's "Weight Loss Revolution" & "Why Can't I Lost Weight?"

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Please consider clicking below to make a one time donation to help "Monday Mindset With Isha Warriors" reach more people across the world!

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I want you to feel empowered when it comes to the subject of periods; whether you are someone who has them or not! Talking about them more, normalizes the topic and understanding what is going on with your body helps you "own your period" instead of feeling like something that is happening to you...and you can do it with humor and in a light hearted way.

Chella Quint is a menstruation education innovator and activist who coined the term ‘period positive’ and started the Period Positive movement to build inclusive and sustainable menstrual literacy for all while challenging institutional menstrual shame.

Through Period Positive, she has worked in both formal and informal contexts to influence, advise, provoke, and critique the current menstrual discourse using art, design, craftivism, interactive performances, participatory research, and lots of one-to-one, heart-to-heart conversations.

She advises local, regional and international policy makers on period poverty, menstrual literacy and menstrual equity. She has developed a menstrual literacy framework after spending many years working, reading and sharing practice with participants and specialists in schools, hospitals and universities. She uses collaborative methods to support the development of Period Positive environments, and regularly volunteers with codesign partners to create and share free resources and tools that can help deliver menstrual education that is inclusive and elevates communities' needs.

As well as being a respected consultant, she is also a qualified teacher and an experienced and dynamic science communicator and public speaker. She is the author of the books Own Your Period and Be Period Positive, plus a number of chapters and articles in a variety of respected academic publications.

Find her at www.chellaquint.com and www.periodpositive.com

Instagram: @chellaquint OR @period_positive

@periodpositive on Twitter (X)

What we talk about in this episode...1. That talking about periods doesn't have to feel so serious and the words we use and the words advertisements use DO MATTER. They influence how we feel about our periods and our bodies!

1. That Menstrual Literacy is important for everyone and it includes:

2. Body Literacy

3. Product Literacy
4. Media Literacy

5. Cultural Literacy

6. How teens helps Chella create the books she has written and the curriculum she teaches...they wanted...

7. To know everything.

8. To not leave anyone out of the conversation.

9. To know who knows...which is where the Period Positive Certification began

10. What 3 things you can do today to become more period positive.

11. Chart your cycle on your family calendar.

12. Create a "crustacean menstruation station" ie provide products openly
13. Become a period positive consumer. Educate yourself!

Ready to have a more empowered self body image and feel more confident in your own skin?! Sign up for Isha Warriors 6 Week Body Positivity Yoga Series today!

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I am so excited to talk to you guys today because what I am sharing with you today are thoughts I have been mulling over for almost 2 decades. I have dreamed of talking about these things in this capacity ever since I published my first podcast. What I found as I started putting thoughts down on paper years ago was that this topic was much bigger than one podcast could hold and there were so many others who could speak on it with more experience and wisdom than me. What started as an idea for one episode has turned into a 9 week series involving incredible women from 5 different countries and coordinating zoom interviews across 6 different time zones.

This series is for everyone. Everyone who menstruates and for anyone who knows someone who menstruates.

Like I said, this series is for everyone, because knowledge is power-period. And like Days for Girls founder Celeste Mergens has said, “Periods are a natural function that connects all of us.”

I feel like this topic is such a game changer for society dynamics and today I am going to talk about 5 things I you will take away from the entire series and hopefully, you will understand why I am so passionate about it and why it is so crucial for everyone to hear!!

1. Conversations create compassion.

2. Brad Henry once said, “Let us be bold. Let us be brave. Let us be together.”

3. Common does not equal normal.

4. Have hope that there are things you can do to manage your symptoms!

5. Own your period more.

6. Take responsibility for educating yourself more and managing your period.

7. Advocate for your needs & communicate them.
8. Try different menstrual products.

9. Own what you do have control of!

10. Be more period positive!

11. There are simple things anyone can do to make their home, school, work place etc a more period positive place.

12. Our bodies are incredible and amazing-let's celebrate the miraculous things it can do.

Isha Warriors' 6 Week Body Positivity Yoga Series
Chella Quint's "Own Your Period." & "Be Period Positive"
Website for "Mixhers: House of Happy Hormones"
Website for "Share the Dignity"
Celeste Mergen's "Power of Days" & website for "Days For Girls"
Janet Kreb's Raising Independence website
Nikki Gilles's "Weight Loss Revolution" & "Why Can't I Lost Weight?"

Support Monday Mindset's awesome efforts to bring yoga (and all of its hormone balancing magic) to teens!

Support the show

Please consider clicking below to make a one time donation to help "Monday Mindset With Isha Warriors" reach more people across the world!

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Have you experienced disappointment lately? Perhaps something you have worked months on didn’t come into fruition like you thought…or perhaps you failed epically at something and it has you second guessing if you are on the right path or not.

We learned in last week's episode that when disappointment strikes, it is natural to want to cope with it by distracting ourselves to avoid feeling the disappointment, it’s tempting to pretend it was no big deal and you didn’t really care in the first place and feeling totally disappointment could even make you decide to give up on pursuing your dream altogether. We might use these coping strategies for a day, for weeks, for months or even for years on end…they are unhealthy and unhelpful AND they are a very common way humans handle things so when we realize that we are avoiding, pretending and quitting instead of piling on more unnecessary suffering by feeling shame and regret…we are going to tell ourselves, “Self, we have been doing our best to handle disappointment and now it’s time to try some other tools that will not only help me cope but put my disappointment into perspective and help me learn from it so I can turn my wounds into wisdom.

1. Identify the feelings that surface so you can read the signs.
2. Remind yourself that all feelings are fleeting and that you can do things to raise yourself up.

3. It’s time to learn.

4. Release yourself from your illusion of what reality should be.

5. Attach yourself to your desire instead of your goal.
6. Ask yourself "How is this disappointment an opportunity?"

Probing questions lead to "aha" moments and epiphanies can shake you from the void of disappointments destruction and help bring new life and renewed passion for your goals again.

"It is how we perceive disappointments, process disappointments and learn from disappointments that determine whether we stay wounded or become wise. "
-Alli Louthain :)
It is my prayer that you and I become the latter.
Hugs!

Want more help getting free from depression and anxiety?! Check out Isha Warrior's unique teen series here.

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"XIN CHAO" to my friends in Vietnam- HELLO to everyone else around the world! We have something in common, regardless of where we live or what age we are. We meet with disappointment all the time…sometimes it will be long stretches of time or they are minor disappointments that don’t affect us that much and it sometimes it seems like we are under daily attack with disappointments hit with machine gun rapid fire or it feels so intense that we feel like we can’t breathe.

I recently experienced a disappointment that broke my heart in two and it has had me pondering a lot about how disappointment affects my life and how I have been handling it when it comes my way and ways I can handle it with more resilience and wisdom.

Lightning is a very quick electrical discharge that occurs between a cloud and the ground, between two clouds, or within a cloud. It can be seen as a bright flash and is followed by the sound of thunder.

To me, disappointment is like that lightning; it strikes in a flash, sometimes causing destruction like splitting a tree or starting a fire and it comes with strong emotions that shake us like thunder.

Living in Indiana, we have literally had thunder shake our house.

Have you ever felt like disappointment has split your heart in two or shaken you to the very foundation?

Disappointment is a feeling of sadness when something falls short of your expectation. Every day, people deal with disappointment. Depending on how big the disappointment is and how you deal with it, this feeling may disappear after a short while, or hang over your life for a long period of time. If not dealt with properly, disappointments can lead to depression, and eventually apathy.

In short, Disappointment can either destroy us or create something new within us.

When disappointment strikes in your life which of the two is taking root in you? Are you letting it consume you or quash your dreams OR is it helping you see your desires and dreams clearer and giving you an opportunity for unexpected growth?

Today I am going to talk about the 3 signs you are letting disappointment destroy you and next week I will talk about how we can process disappointment in healthy ways so that healing, learning and courageous fortitude can happen.

“Disappointment is unmet expectations. The more significant the expectations, the more significant the disappointment.” -Brene Brown

The feelings of sadness, despair, regret, loss, anger and frustration that accompany disappointment are very real but we do not want those emotions to become our only reality. These emotions can potential keep us stuck and living small. So before I can talk about how to thrive through and from disappointment, we need to check in with ourselves…

Be really honest with yourself and notice if any of the following three behaviors have become your normal way to deal with disappointment.

1. You numb yourself with other activities.
2. You pretend you don’t care.
3. You give up.

Episode 59: Stop Feeding Your Ego & Start Fueling Your Purpose
Episode 60: How Do I figure Out My Purpose? (Part 1)
Also check out Episodes 61 & 62!!
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Dedicated to my teen daughter and inspired by the song "You Are Enough" by Sleeping at Last...listen to this sleep meditation next time you are wanting to go to sleep quickly and slumber deeply!

If you are able to anchor your thoughts to my voice, you will be asleep before the track is even done.

Sleep well!
hugs,
Alli

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Thank you for letting me be a part of your journey. A big thank to those of you who have rated & reviewed Monday Mindset and a ginormous thank you to those of you who have made a donation or subscribed to Monday Mindset with Isha Warriors!!! Not only do you keep this podcast ad free; Every financial contribution allows me the chance to reach more teens both in person and online.

My dream is to bring the incredible, life changing benefits of yoga to teens all over the world. Will you help me do it? Will you share Monday Mindset episodes, will you donate so Isha Warriors can do more free teen events? or better yet sign up and do yoga with me, with new classes offered every month and different types of yoga ranging from vinyasa to chair-every body and every ability is welcome in my space.

Every single life on this earth matters and I am doing my best from my little corner of the world to reach more and more teen lives across the globe.

I know little actions can make a big difference…what little action will you take today?

Speaking of little actions. Today I am going to be talking about a little punctuation mark and how one person gave meaning to that mark it in such a profound way that it has resonated with people all over the world, including me.

Even after death of founder, Amy Bleuel in 2017, this symbol continues to bring hope to millions of people.

The semicolon has become the universal logo for mental health and suicide prevention.

Bleuel came up with the idea for the project in April 2013 when she urged those affected by mental illness to draw a semicolon on their wrist and post a photo on social media. The punctuation symbolizes a story that is not finished.

“A semicolon is used when an author could’ve chosen to end their sentence, but chose not to,” Bleuel said on her website. “The author is you and the sentence is your life.”

I always say, “Be the hero of your own story.” IN episode 13, which I have included in the show notes I go into a lot of detail about being the author, the director, the producer and the lead actor of your own story. I think this is why Amy’s idea of using the semicolon to represent hope resonates so strongly with me.

Monday Mindset With Isha Warriors: Be Your Own Hero Episode #13

Today I wanted to talk about Project Semicolon because my podast audience is world wide and so is this organizztion. You can find chapters all over the world and you can work to start you own wherever you live. I am going share some of the resources they offer and share a couple stories you will find on their website that touched me.

https://www.projectsemicolon.com/

Go check out more info about Project Semicolon!

Read Amy Bleuel's book.

Find symbols of hope for yourself everyday and tattoo those symbols on your heart and in your mind that you may be reminded of your worth and that your story is worth sharing...so keep writing it!!

Bring more light and love to a teen's life today...SUBSCRIBE TO PODCAST!

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I hope you have beautiful moments of Be Still time this week and solitude. There are so many benefits to solitude and to having alone time. Loneliness is not the same as the alone time you choose to have to fill up your bucket with self care.

Loneliness is the absence of meaningful relationships, the perceived deficits of quality social connections and feeling separate from others and the wider world. Loneliness is a state of mind that you could experience even in a room full of people that makes you feel like you are isolated, forlorn, small, rejected, not lovable, hopeless, misunderstood, in social pain…

I titled this podcast intentional with the word combat which means to do battle with or fight because like I have said before just like someone fights cancer…mental and emotional battles are just as real and fighting for emotional resiliency and mental health just as important.

I am always surprised to hear HOW MANY people say they feel lonely

The National institute of Aging the health risks of prolonged isolation are equivalent to smoking 15 cigarettes day. Social isolation and loneliness have been estimated to shorten a person’s lifespan by as many as 15 years. All the studies show that the quality of our relationships make a huge difference in our life.

So how do we combat it?!
1. Value yourself enough to check in with yourself. If you feel lonely, that emotion is telling you a need is not being met. What is the best way for YOU to connect socially? How often should you do it?

1. Stop viewing yourself and a "good" person or a "bad" person.

2. Start expanding your Emotional Vocabulary. Susan David's Harvard Medical School Psychology List of Emotional Vocabulary

3. Don't let your thoughts live in your head...it's a mess up there! Get them down on paper.
   Here are 4 journal exercises you can do. Learn more about them here.

4. What am I making this mean?

5. What if versus What is...
6. Write down your dream or desired outcome over and over again.

7. What is important now?

8. Act instead of waiting to be acted upon.

9. Connect in all kinds of ways...

10. Use technology to your advantage

11. Have small talk AND soul talk and set up your surroundings to allow for both

12. Ask interesting, open ended questions like "Old new/New old" questions.

13. Give. Give of your time, your talents, your skillset and even your money.

Every culture has certain sports or events they like to participate in, watch and cheer on. In many sports there are a limited number of players who are on the field and then certain players who are on the sidelines or on the bench. The players on the bench are the substitutes in case the coach needs to change things up or replacements if a player gets injured.

In life, we are all on a team and there is no bench. Every single person on this earth is a player out on the field. You are not the back up kicker or the understudy of the star performer. There is no bench. Every player is needed out on the field. Your personality. Your talents and skills. Your dreams and ideas. There is no substitute for you. So if you are feeling lonely…if you are feeling like you are on the sidelines watching everyone else play the game…get off the sidelines- because there is no bench!

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Please listen to and share this episode; It may just save someone's life!

Today I share 5 Suicide Risk Reduction Tips from Melissa Heath phD, NCSP; a retired professor from Brigham Young University Department of Counseling, Psychology and Special Education.

Before I share these, I want us to be on the same page. I view someone who died by suicide as someone who lost their battle to mental health just like I see someone who died from cancer as someone who lost the battle they were fighting to eradicate a disease of abnormal cells in their body.

From this day on, I invite you to always use the phrase "died by suicide" or "died from suicide" instead of "committed suicide"...because a person who has lost a battle to mental health is not weaker than a person who lost a battle to cancer.

5 Tips To Prevent Suicide Risk

**TIP 1: Talk about suicide in general and talk about those you have lost to suicide just like you would talk about a loved one you lost to cancer. TALKING ABOUT SUICIDE DOES NOT INCREASE THE LIKELIHOOD OF YOUR LOVED ONE MAKING THAT CHOICE. What it does is help them see you as a safe place to openly talk if they did ever have suicidal ideation.

TIP 2: Watch for warning signs.** (Listen in for 6 signs!)

TIP 3: Ask indirect and direct questions. (Listen in to hear several examples.) TIP 4: Create an atmosphere where you are most likely to be able to successfully make a connection and have an open conversation. (Listen in for 8 suggestions.)

TIP 5: Take action if someone you love shows warning signs of suicide. (Listen in for 5 things you can do to support someone.)Last Week's Interview with Amy Knowlton Episode 83: "Turning Pain into Purpose"
Listen in today and to these other incredibly helpful podcasts.
Episode 30: Suicidal Thoughts- A Teen's Perspective
Episode 31: Suicidal Thoughts- A Social Worker's Perspective
Episode 32: Suicidal Thoughts- A Sibling's Perspective
Episode 82: Turning Pain Into Purpose-Interview with Pharmacist, Dr. Linda McElhiney

2022 was the highest number of suicides ever reported in US history. This is not just a problem in America either. Join me in making a difference and letting people know they are "NOT ALONE"-one person at a time.

Support Isha Warriors Annual in person Not Alone Event as well as our other in person and online efforts to reach out to teens!!
Donate or purchase a lantern here!

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You will come away from this episode feeling inspired and uplifted, which is unexpected since we are talking suicide, but I felt so much peace and joy talking with Amy today and I know you will get impressions as to things you can do in YOUR life to turn your own pain into purposeful actions. For me, hosting a free Annual Teen Yoga Event specifically to promote mental health and suicide prevention is one of the ways I have turned my own pain into purpose. Be a part of this incredible night here.

Amy is a wife and mother of three boys and one girl ranging from 11 years to a five month old. She is an incredible professional photographer and an avid distance runner. She has served the youth in her church for over two decades and is one of the most creative, compassionate and caring people I have had the privilege of knowing. Amy has the ability to get me laughing so hard I cry and she has cried with me when I had no laughter in me. She is a huge advocate for mental health and one of my biggest fan’s.

Episode Outline:-Natalie is a person who always allowed Amy in. Saw her for who she was and loved her.
-Natalie was a peacemaker, an empath and a person who lived with Bi-polar Disorder, which wasn't diagnosed until she was 30.
-Amy reminded Natalie to disassociate who she truly was from the disorder.
-Natalie lost her battle to Bi-polar Disorder when Amy was 37 weeks pregnant with her third child.
Coping with the loss of her beloved sister:-The hopelessness of "winter"...spring WILL come.
-Loss brought a closeness in their family as never before.
-Forget yourself in service.
-Choose how to honor and remember your loved one.
-Suicide is not a taboo subject AND Natalie is so much more than how she died.
-Talk about your loved one.
-Create new traditions and new memories.
-Don't hide in grief.
-Decided to do a week of RANDOM ACTS OF KINDNESS the 7 days leading up to anniversary of death.

Ideas from the NATALIE CHALLENGE:-Compliment people; even someone you don't know.
-Pick up trash.
-Send letters.
-Put quarters in gum-ball machines for the next kid.
-Donate to a charity.
-Pay for the car behind you at a drive through.
-Anonymously deliver treats.
-Give flowers to strangers.
-Sidewalk chalk positive messages and fun pictures in public places.
-Post something positive on social media.
-Take someone a dinner.
-Smile at everyone you see for one whole day.

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I was reading a a beloved children’s book to our youngest last night entitled “What a Wonderful world”. It has cute illustrations that go along with the lyrics of Louis Armstrong’s epic 1960’s song by that same title. There is a verse that goes like this, “I hear babies cry. I watch them grow. They'll learn much more than I'll ever know. And I think to myself, "What a wonderful world." Yes, I think to myself, "What a wonderful world”

This song written so many decades ago is a song of HOPE. A hope for the future that as our children learn more they can do better and be better than we do and we are…and that is why I feel so strongly about talking about suicide. I hope that as we understand more and learn more, we can help be a part of changing the horrid suicide statistics that currently exist. Let us bring hope of “a wonderful world” to individuals who feel like there is no hope. If you haven’t donated to Isha Warriors’ Not Alone Event being held in September. Click here to learn more about how you can contribute. Do it today! Help me inspire more teenagers both online and in person. Help me reach more people who feel like they are doing this journey all on their own.

Today you are going to hear about a mom who turned the pain of losing her almost 30 year old son, Daniel into living with purpose.

I appreciated meeting with and learning from Linda so much and admire her courage and her brain. You guys, She is such a smart lady!

Dr. McElhiney is the Senior Compounding Pharmacist for Indiana University Health Integrated Service Center (ISC) in Plainfield, Indiana where she has worked for over 30 years. She has been a featured author for the International Journal of Pharmaceutical Compounding, author of Compounding Guide for Ophthalmic Preparations, and contributing author in other pharmacy and medical textbooks. She has served on several national committees and international advisory committees, has served on a board of directors for several professional pharmacy organizations and just finished her term as Chaiman on the Board of the ACA. She’s received several prestigious awards including the KE MERK VANGUARD Leadership Award and has been married for almost 40 years to her college sweetheart. She is a mother of two boys and she loves doing Fun Run races, traveling and going to football games.

Episode Outline:How does one get through sudden tragedy?
1. Find help that meets your needs.
2. Self care is key.
3. Set goals.
4. Exercise and keep your physical body moving...this will help you emotionally and mentally.
5. Educate yourself and surround yourself with people who can support you and help you feel like you can say, "I can do that."
6. Forgive yourself.
7. Forgive the person who died by suicide.
8. Let go of the "Why's".
9. Talk about the person you have lost. Say their name. Smile at the fond memories.
10. Be proactive in creating change in YOUR COMMUNITY to help support people who have experienced this kind of loss. Whether you start a support group or just support a co-worker...Let them talk if they need to talk, cry if they need to cry, go for a walk and be alone if they need to take a moment etc...

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Isha Warriors is huge advocate for promoting healthy mental and emotional health and making trying to make a difference in the current statistics on suicide. By listening to interviews like this one, you can be a part of changing the statistics on suicide too- because it starts with educating yourself about mental health!

Listen in today and to these other incredibly helpful podcasts.
Episode 30: Suicidal Thoughts- A Teen's Perspective
Episode 31: Suicidal Thoughts- A Social Worker's Perspective
Episode 32: Suicidal Thoughts- A Sibling's Perspective
2022 was the highest number of suicides ever reported in US history. This is not just a problem in America either. Join me in making a difference and letting people know they are "NOT ALONE"-one person at a time.

Support Isha Warriors Annual Not Alone event. Donate or purchase a lantern here!

Liza is a Licensed Marriage and Family Therapist (LMFT) at Aspire Counseling Network in Layton, Utah. She attributes much of her enthusiasm for the work she does in the field of mental health to her experience of greatly benefitting from the tools and insights gained through doing her own therapeutic work. She feels passionate about helping individuals, couples and families navigate life's challenges through guided self-inquiry, belief empowerment and universal coping strategies.

She says, "I have found that when I consider life's challenges from a place of curiosity and with a growth mindset, I more easily give myself space to process difficult things. I evaluate my own coping skills from a spectrum perspective, encouraging a 'healthy vs. unhealthy' lens, rather than a 'good vs. bad' one. This spectrum perspective helps me examine ways to create healthy habits to manage inevitable stressors and make 'micro shifts’ for sustainable change and encourage my clients to do the same.”Check out more from Eliza and other awesome episodes on Brainstoke Podcast Show outline:1. Spectrum perspective of "healthy versus unhealthy" instead of "good versus bad".
2. Ask yourself, "Is it working?"
3. No need to get mad at self...life is about making microshifts.
4. Coping skills:

• Distract
• Reduce

• Eliminate

• Give energy to the hardest thing first.

• Feelings are fleeting & we were meant to feel all of them.
• Amygdala-"it's just a fire alarm" so focus on "moving the chemicals"!
• "Namaste, April."

"Hey Warrior" book by Karen Young.

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Be a part of changing the statistics on suicide! It starts with educating yourself on the matter! Listen to the following incredibly helpful podcasts.
Episode 30: Suicidal Thoughts- A Teen's Perspective
Episode 31: Suicidal Thoughts- A Social Worker's Perspective
Episode 32: Suicidal Thoughts- A Sibling's Perspective
2022 was the HIGHEST number of suicides ever reported in US history. This is not just a problem in America either. Join me in making a difference and letting people know they are "NOT ALONE"-one person at a time.
Support Isha Warriors Annual Not Alone event. Donate or purchase a lantern here.

Knowing your worth and having a high self esteem is crucial for mental health. Today, therapist, Hannah McShane from "Connections of Hope" in Carmel, Indiana. She graduated from Hope College with a bachelors in Psychology and Neuroscience and then went on to get her Masters in Mental Health Counseling from the University of Indianapolis. When she's not working with clients, you can find her at home hanging out with her dog and her husband...probably knitting, or watching Bravo reality TV!

Interview Overview:
1. Do you have a good relationship with yourself? Do you have a relationship at all or are you on autopilot? What is your inner dialogue like?

1. The difference between self care and self numbing/avoiding.

2. Ways to get grounded and be present; namely engaging the 5 senses.

3. There is a tie between low self esteem and higher tendency to feel anxious and depressed. So how do we help raise self efficacy?

4. Figure out root cause.

5. Write a list of affirmations and stick them on your mirror and read out loud.
6. Mirror "Self high five".
7. Who am I? What fuels me?
8. Speak up and ask for help.
9. Take focus on how you look..."How I look is the least interesting thing about me."

Contact Hannah McShane at Connections for Hope for in person OR virtual therapy today!

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Listen to "Self Discipline Is my Best Friend"
Listen to "Self Discipline Is My Best Friend (Part Two)"

I wasn't planning on doing a "Part 3" to this series, but when my whole day unraveled as I was creating part "Part 2", I just had to share five insights that I gleaned.

I don't want us to be confused thinking that if we have self discipline that equals "everything will go my way exactly as I planned for it to go"! Like somehow self discipline is a magical key that unlocks a life without ups and downs, trials and heartaches.

Last week I talked about how creating a morning routine will help you start your day feeling more confident, grounded and in control which in turn helps you elevate your life in general.

And that is absolutely true.

AND what is also true is that having a morning routine will not guarantee that everything the rest of the day will go according to your plans.

Having self discipline...

Repeating mindful practices again and again...

Forming incredible healthy habits…will help you become your highest self.

Having self discipline is not however, a magical key that unlocks the door to a life without trials or failures, disappointments and heartache. I just want to be so clear about that…because I think that when unexpected things happen or different outcomes than what we wanted happen…we could easily think a very defeating thought that goes something like “but I am doing everything I am supposed to be doing-why is this happening to me?”

Which might lead to, “why try?” , “What is the point?” Or “I give up.”

There are always always going to be things in life that we can control and things that we can not control.

For over a decade I had the following quote on my bathroom mirror. “Let go of the things you can’t control and do the things you can with a happy heart.”

And I get to practice living that quote every. Single. day. Whether I am feeling on top of the world or like everything is falling apart. The day I am going to share with you is Ironically, the day I literally created and published the episode about rockin a morning routine and how having self discipline around your morning routine blesses your life.

I had planned to record that episode before 6am when the rest of family was awake. I didn’t end up recording until almost 10pm that night. And I am going to briefly share with you why and how focusing on the things I could control helped me pivot with inner peace as the day evolved. It had to do with focusing on these 5 things that I could control and letting go of the 5 things I could not.

1. Outcomes/results versus effort.

2. Other people’s thoughts, opinions and actions versus my own thoughts, words and actions.

3. My knee jerk reaction to event that happens versus the thoughts and response to the event that I keep.

4. The past versus the present

5. Physical needs vs how we honor our needs.

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Did you miss Part 1? Click here!

Jim Rohn once said, “Either you run the day or the day runs you.” Every day you start your morning intentionally-you are choosing how you want your day to run.

Robin S. Sharma once said, “Own Your morning. Elevate your life.”

Whether you live alone, with a room mate, have young kids or a house full of people. I am going to give you 6 tips everyone can use to create a morning routine that will help you own your morning and own your day.

There are so many research studies done that show having a morning routine brings benefits to thriving in life…benefits like increasing your productivity, helping boost your energy, improving your relationships and combating forgetfulness. You do not have to be a quote “morning person” to have a morning routine. Nor does your routine have to look like anyone else’s. In fact, tip one is..

1. TAILOR FIT YOUR MORNING ROUTINE TO FIT YOUR NEEDS.

2. What is important to me?

3. What do I want the most?
4. What helps me feel energized in the morning?

5. What brings a smile to my face?

6. BE REALISTIC.

7. START THE NIGHT BEFORE & SET YOURSELF UP FOR SUCCESS.

8. FIND A WAY TO WAKE YOURSELF GENTLY & GET OUT OF BED WITHIN 5 SECONDS.

9. DON’T DIVE INTO ELECTRONICS FIRST THING or BE REALLY PICKY OF WHAT YOU DIGEST!

10. MAKE YOUR BED.

Toni Morrison said, “Wake up. Show Up. Be Present. Give it everything you got.”

So whatever routine rocks your world in the A.M. do it with everything you've got!

hugs,
Alli

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When I say the word “discipline” what other words come to your mind?

-strictness, control, training someone to obey rules, pain/suffering & punishment...

When I say “best friend” what other words come to your mind?

-loyalty, empathy, acceptance, honesty, kindness, dependable/reliable & consistent...

Today let’s look at Self discipline in a new way together.

Motivation gets you going…its that new product you see that excites you and you want to try, or your coach pumping you up at the beginning of the season or signing up for that race that is months away with a friend…

Motivation gets you going, but it is discipline that keeps you growing…it is truly the key ingredient that helps you define your identity and become so much more…it is the best friend who will help you succeed IN EVERY SINGLE AREA OF YOUR LIFE.

Jim Rohn said, “Discipline is the bridge between goals and accomplishments.”

Self discipline is not punishment but a powerful tool to obtaining your dreams.

Self discpline might feel restrictive at first but as Aristotle said, “Through self-discipline comes freedom.”

Self discipline is the kind of best friend you want to be close to your whole life. And like any worthwhile relationship it takes time and effort to trust and depend on one another. So give yourself grace as you develop more and more self discipline…and remember

Self Discipline is like your best friend.

1. Starting with that best friend is kind to you. Accept and acknowledge where you are at right now.

2. Empathize with yourself and your situation.

3. Then get real honest just like your best friend would and ask yourself…am I living my dream life? Am I where I want to be? Am I the kind of person I truly want to be?

This is part of what "Atomic Habits" author James Clear calls the Noticing Stage. “Many people think they lack motivation when what they really lack is clarity.”

Like a best friend self discipline can be dependable and reliable for you if you actively shape your environment to set yourself up for success.

This is where James Clear's Wanting Stage comes into play. Be active in shaping your environment because you are going to want whatever is right in front of you!

Self discipline can be a consistent best friend always there for you as you take small repetitive steps.

This is the Doing Stage. Take small, doable, easy steps that will be easy to repeat.

Self discipline can be like that fun best friend you look forward to hanging out with!

The fourth stage that will help you implement habits that will change your very identity and help you achieve your dreams is called the Liking Stage.

We do the things we like. Healthy habits often times have delayed gratification and rewards are down the road...so what can you do to help you feel rewarded in the present moment?! This will help you keep doing it!

Whether it is accountability buddy or an app that makes you smile every time you click a box...find out what feels like fun for you!!

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I noticed the feeling of jealousy popping up a few times over the last couple weeks for me. To me, jealousy feels icky, and I immediately tell myself things like “Alli, you are better than this or more mature this-how could you allow such an emotion to pop up.” I realized that kind of self talk is silly.

Because jealousy is absolutely a normal emotion that is going crop up in our lives…where the maturity comes in is what do we do with that crop…are we pretending it doesn’t exist? Are we watering it and actively making it grow taller or are we recognizing it isn’t food for our soul and throwing it out and replacing it with something that will nourish and help us thrive in our journey?

Everyone feels jealous at times. Everyone. It is normal.

Do any of the following thoughts of jealousy sound familiar or relatable to you ?

"They have it all…they are talented, top of the class, always getting the promotion, star of the team…why can’t I have what they have?"

"Why does this have to happen to me? They catch all the lucky breaks."

"They always do things without me. "

"I want to be part of that group."

"I am happy for them that they won…but why couldn’t it be me? I worked hard too-When’s it my turn?"

"They are (insert one or two) famous, gorgeous, genius or popular how can I even compete?"

Jealousy is an emotion that thrives on scarcity, conflict and drama…fear and doubt.

It is magnified when you're fatigued or fed up and the feeling crops up more frequently than we like to admit.

I want to feel love for myself and others. I want to feel self confident and genuinely be happy for others and I still feel jealous sometimes…Just this last week I noticed the emotion pop up three times and that is totally normal, because I am a human who is supposed to experience all the emotions…but it is also an emotion that I do not want to hold onto…

BC Forbes said, “Jealousy is a mental cancer.”

Buddha said, “He who envies others does not obtain peace of mind.”

William Penn said, "The jealous are troublesome to others but a torment to themselves."

If you are like me and you feel jealous sometimes and you recognize holding onto the emotion and feeding into this emotion is is affecting your peace of mind, and you are ready to stop tormenting yourself…listen in today as I talk about ways to process the emotion and let go of it…

First take two steps:
1. Acknowledge the emotion.
2. Acknowledge that you are not the emotion.

Then use these 6 tools to help you process your jealousy, move through the feelings and let them go.

1. Zoom Out
2. Find out more.
3. Create it yourself.
4. Empathize & celebrate
5. Write a new script
6. Be yourself.

Good luck!
hugs,
Alli

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Airplane pilots fly in autopilot more than 90% of a flight...when we try to fly through life on autopilot we tend to say things and act a certain way based off our primitive instinct to "avoid pain, seek pleasure and conserve energy".

Check out psychologist Douglas Lisle's work!

If we are on autopilot in our interactions with others we will crash and burn those relationships. How do we create more meaningful, deeper relationships with friends, family, co-workers etc?

1. Acknowledge your WHY...what hidden motivators are fueling your words and actions?
   -Is it to avoid pain/uncomfortable feelings/hard truths?
   -Is it because you want to fix the other person so you feel better?
   -Do you become a people pleaser?

When we let go of our hidden motivators we are able to better observe and actually give inspired support when people ask for it.

1. The quality of our thoughts about the other person affects the quality of our relationship with them...
   -ie Think negatively about them = will have a negative relationship with them
   -We can't change the other person, just shift the energy by how we treat them and how we think about them
   -What we resist becomes stronger and grows...what can you accept and love about the other person?
   -What RULES do we need to let go of & what boundaries do we need to set so we can stop judging.

2. People are doing the best they can and so are we.
   -Charity will achieve what hate and contention never can.

3. Power of pause.
   Unlike an airplane flight, there isn't a destination in relationships. There is joy in the connections and lessons to be learned. So PAUSE AND ASK, "WHAT IS IMPORTANT NOW?"
   -really ask yourself what is the thing you value most in the relationship?
   This will help you let go of the rules and the should be's and the could be's...

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Last week I challenged you to listen to, check out or buy a story of someone who overcame great odds to help boost your self belief...

Have you done it yet?

Why not?

What perceptions are you choosing that are keeping you from the blessed life you deserve to live?

Now is a powerful time to claim what is true for you and to trust in what you can create, regardless of what you’ve been through previously.

Listening to or reading someone else’s story helps expand our perspective and raises our belief ceiling.

I am going to keep today brief and share one example of someone’s story that inspired me over a decade ago and still continues to help me keep my priorities straight.

About a decade ago I saw a large poster in a yoga studio that left an impact on me. It wasn’t a picture, but a series of 15 sentences that created a picture of an inspired life. A life that I wanted to live.

And it all started with two brothers and a friend who wanted to write a script to live their dreams.

Holstee Website

Life Manifesto Video (2:30min long)

Gabriell Bernstein once said,

“Everyone is entitled to miracles. And when they’re not occurring something is wrong. We have the capacity to lose the weight. We have the capacity to earn the money. We have the capacity to live a far greater life than we perceive we do. But we have to make that decision. We have to exercise that free will and make that conscious choice to see differently.”

hugs y'all,
Alli

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The classic story of "The Little Engine That Could" by Watty Piper has been inspiring optimism and hard work for almost 100 years with the iconic phrase "I think I can!"

What mountain(s) are you facing today?

Developing the tenacity, perseverance and "Can Do" mindset the little blue engine had takes more than just repeating three words over and over again and it IS possible for each of us.

1. Boost self-efficacy. First you must believe in yourself.

• Recall times in the past when you "knew you could"; when you were successful and ponder on the skills, thoughts, habits etc you needed to obtain that goal.
• Search for stories of others who have overcome impossible odds.

2. Be aware of your powerful thoughts and cut the ties to the ones that are causing you to sink.

3. Watch sabotaging language.

• Replace "have to" with "get to".
• Replace "should" with "will".
• Eliminate "try" and replace with "do".

4. Know your motivation. There are three that will set you up to fail and three that will set you up to strive for success.

Set to FAIL:

• Disinterested
• External.
• Imposed.

Set to Succeed:

• Inherent
• Aligned
• Integrated

5. Mindset is yours to control.Choose to wake up every morning repeating “I think I can.” Instead of I can not I can not. Always be mindful of your thoughts and words…and your actions will automatically start to change. You are the one willing to change and as you change, the world changes because of you.

You deserve to reach the mountain top.

You deserve success.

And not just you. The people, the animals, communities, the earth etc you will bless deserve your success too.
hgus,
Alli

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What we say matters and how we say it matters.

A few years back a dear friend shared a fascinating article she had read about why you should stop apologizing at the workplace and she challenged me to stop saying "I'm sorry" in texts and emails. I said, "Challenge accepted." Little did I know how eye opening and lie changing it would be for me.

I had no idea I apologized so much.

When used sparingly and sincerely the words "I'm sorry" can be powerful words that engender healing, trust and respect. But how often have you uttered the words when you haven't actually made a mistake or offended anyone? The words have become a thoughtless filler; a habit instead of stemming from humility.

A TRUE APOLOGY; which comes from confidence and love is...
1. Heartfelt instead of empty filler.
2. Comes from humility instead of habit.
3. It means you take responsibility.
4. It means you are ready to make a change.
5. It is used sparingly so it doesn't become watered down and less impactful.

Versus an EMPTY APOLOGY; which comes from insecurity, self doubt and low self esteem. Which can...1-make people feel uncomfortable

2-make people feel like they can’t trust you

3-make people doubt your abilities or feel like they can’t count on you

4-make people lose respect for you or think that they can walk all over you

5-make people feel annoyed or that you are making a bigger deal out of something than it is.
Those are not the kinds of relationships we want to build whether it is with our friends or with our co-workers and boss at work!
Are you even aware of how often you say sorry?
What fuels your apologies?

Studies have shown that women say “I’m sorry” more than men…but it isn’t because men don’t own their actions or don’t want to appear weak. Studies found that both men and women apologize when they perceive they’ve done something wrong…it is just that women think they’ve done something wrong more often.

Using the tools I will share with you today will help you own your actions in an empowering way and help others see you with more respect, trust and confidence.

1. Notice.
2. Thank you.
3. I desire. I hope. I plan.
4. Respond with action instead of the word.
5. I understand.
6. Is now a good time?
7. Leave out the word.
8. Acknowledge the circumstance instead of taking the blame.

Listen to a series that will help you understand why you over apologize!!

Boundaries Part 1 Why You Should Set Boundaries
Boundaries Part 2: Why We Struggle Setting Healthy Ones
Boundaries Part 3: Signs You Need A Boundary
Boundaries Part 4: How To Set Boundaries That Deepen Relationships

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You've noticed the signs that you need to set boundaries and now you are wondering how you do it without destroying the relationships you have.  Following these 8  steps will help you navigate the challenging waters of communication! 

1. Watch out for shouldn’t
2. 80/20
3. Be kind
4. Be clear.
5. Be consistent.
6. Start today and start small .
7. Be proactive.
8. Remember "STOPLIGHT LANGUAGE".

You might also like listening to...

Brush Up Your Boundaries Interview with Melissa Urban

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hugs,
Alli

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Envision that your thoughts and emotions are like a building on prime realty. Space is precious and you want to get the most return for your investments. So you are very mindful of who and what you rent out space to in your building.

Sometimes an imbalance happens...one business tries to take over the whole space and another tries to live rent free; sucking your resources without any return...

I am going to list out 10 signs that let you know if a boundary needs to be set to maintain a healthy functioning and thriving building. These emotions arise not because something is bad or good...you might need to set a boundary up with someone you love dearly just as you would with someone you dread sealing with...emotions are just teachers and if one of the following feelings resinates with what you are experiencing today or around a specific relationship, event or circumstance...you know you need to do some boundary work.
The summary of the 10 signs are:

1. You feel burnt out & overwhelmed. You rarely say no.
2. You feel resentful/bitter/angry. You lose your temper. You tend to complain.
3. You feel confused and find it hard to commit and make a decision.
4. You feel powerless. You let people take advantage of you. You struggle knowing who you are and what’s important to you.
5. You feel responsible to do everything. You have a never-ending to-do list.6. You feel like your needs aren’t as important as other peoples. You struggle to ask for what you need.
7. You feel the need to apologize.
8. You feel responsible for other people’s feelings or you blame others for making YOU feel a certain way.9. You feel dread that you are going see a person or go to an event etc.
10. You feel the need to escape. You resort to unhealthy coping devices.Support Isha Warriors endeavors to Love. Uplift. Inspire.

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BOUNDARIES (Part 1): What Are They?

We all struggle with setting healthy boundaries because we are humans experiencing a thousand different exchanges with different circumstances and people. Listening to this podcast once or reading about about boundaries once is not going to be enough to solve all your problems...it needs to be an ongoing conversation and process!

Struggles with boundaries will look different for each of us. Today we talk about four different types of people and how they struggle with setting boundaries. And I will also talk about 6 ways you might be injuring people's boundaries without even realizing it or in a relationship where you are the one being injured in this way.

Bringing more awareness and acknowledgment to boundary problems and injuries are the only way we can move through the hurt, the pain, the discomfort and the dysfunctional cycles and create space for healing and lay the foundation for healthy relationships moving forward.

SO BE REAL WITH YOURSELF.
Listen with an open curious mind...
"Where do I struggle?"
"What ways can I do boundaries better?" and not a...
"I should be ashamed, I am horrible person." or go right to laying on blame and shame. That's not helpful.
Let's learn and grow together!
AND WRITE DOWN YOUR IMPRESSIONS AND THOUGHTS so next week you can start implementing setting healthy boundaries!!
Boundary Problems:
Which resonates with your issues? It might be combination of more than one.

1. Compliants
2. Avoidants
3. Controllers
4. Nonresponsives

Boundary Injuries:
Do you see yourself unconsciously injuring people you love?
Are you in relationships where these injuries are happening to your boundaries?

1. Withdrawal from other's boundaries.
2. Hostility against other's boundaries.
3. Over control.
4. Lack of limits.
5. Inconsistent limits.
6. Trauma.

Books for reference:The Book Of Boundaries by Melissa UrbanBoundaries by Dr. Henry Cloud & Dr. John TownsendSUBSCRIBE to Monday Mindset With Isha Warriors!!

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Boundaries isn't just an idea that is trending now or just a catchy buzz word to use. Setting healthy boundaries is a way of living that will set you free, strengthen your relationships and improve your mental health.

Today I talk about the benefits of setting boundaries, what it means to have a boundary and I debunk some of the myths about setting boundaries that make us hesitant to do it.
Today is BOUNDARIES: PART ONE!

Some of the benefits of setting healthy boundaries are:

1. Improve self-care; stop overextending yourself & burnout.
2. Live with integrity (be the same inside & out).
3. Increase self esteem, self confidence and self respect.
4. Promotes autonomy (for yourself & others!).
5. Increase your ability to be intuitive to your own needs and base your decisions off of internal feedback.
6. Decrease judgment and criticism of others.
7. Create better communication skills and communicate needs clearer.
8. Release anger, resentment and bitterness.
9. Protect your values and what is important to you in a respectful way.
10. Increase emotional health by feeling understood and accepted.
11. Decrease stress and anxiety.
12. Help combat other psychological symptoms like depression, addictions etc.

What is a boundary?
-What is me and what is not me?
-Where do I begin and end?
-What do I have ownership of and have responsibility for and what is not my responsibility?

MYTHS

1. Boundaries control others.
2. Boundaries build up walls to keep others out and insulate yourself.
3. Boundaries are selfish.
4. Boundaries are for people who want to rebel & disobey.
5. Boundaries will set me up to be hurt by others.
6. Boundaries will make me hurt others.
7. Boundaries make me an angry person.
8. When others set boundaries it injures me.
9. Setting boundaries will make me feel guilty.
10. Boundaries are permanent & will burn bridges.

Books for reference:The Book Of Boundaries by Melissa UrbanBoundaries by Dr. Henry Cloud & Dr. John TownsendSUBSCRIBE to Monday Mindset With Isha Warriors!!

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Anger is a tricky and often misunderstood emotion. It gets a bad rep and I would say as I look back over my life it is the emotion that I have felt the most regret and self judgement when it comes to how I've handled my anger…always in the past when I have gotten angry and then calmed down I immediately go into shame and criticism.
"What kind of horrible mom am I, how come I keep falling short and making the same mistakes again and again…why do I let things get on my nerves…I know better, why can’t I do better? I don’t deserve forgiveness…and on and on.." Have you ever felt that way, too?

I want to share with you that you do not have to hate yourself for feeling anger or feel ashamed for feeling this way…there is another path we can take that will help us USE THIS EXTREMELY POWERFUL INTENSE ENERGY AS A TOOL for understanding your needs very clearly and creating change that can bring more peace and joy into your life!

Using anger as a tool will help you stop using it as a weapon that hurts and harms both emotionally and physically.

1. Today, I’ll talk about why it is essential for all of us to understand ANGER better.
2. What anger feels like so we can be more aware of when we are getting angry.
3. What our anger could be trying to teach us.
4. Strategies to process our anger.
5. Ways to prevent us from letting this powerful emotion destroy your relationships and sever meaningful connections in your life.

https://www.churchofjesuschrist.org/study/general-conference/2023/04/47nelson?lang=eng

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Andy and I are celebrating our 21st Anniversary tomorrow. We dated for three years before getting married (a year and a half of that he waited for me while I served a mission)...for almost a quarter of a century, Andy has been a part of my life and I am more enamored with him than the day that I married him.

I have been reflecting a lot on why our marriage is so fulfilling and strong and I want to 4 things that I know can be applied to any serious relationship...whether you are dating , engaged or have been with someone for over 50 years...there are ways of creating more connection and love in your relationship.

1. Communication is key.

2. Communication instead of control.

3. Communication instead of criticism.
4. Conversations not quarrels.
5. Communicate about EVERYTHING. Every aspect of your relationship. Do not shut down about money, your roles or your sex life. Do not assume your partner can read your mind or that if you talk about intimacy it will become wrote and scripted...it is just the opposite.
6. Being open and vulnerable creates deeper communication, letting go of perfection and pressure allows room for freedom and playfulness.

7. Communication takes practice. Practice. Practice.

8. Compassion

9. Your marriage does not revolve around you. It is not up to your significant other to complete you or make you happy. That is on you.

10. Have compassion and grace for yourself as you figure out what brings you joy and hoot be an individual in a partnership.
11. Have compassion and grace for your spouse as they are figuring out the same.
12. Forgive yourself and forgive your partner.

13. ALSO, you can love a person, have compassion for a person and forgive a person AND NOT CONTINUE TO ALLOW THAT PERSON TO VERBALLY AND/OR PHYSICALLY ABUSE YOU. Forgiving someone, does not mean staying on the phone, in the same room, same house or in the same relationship where verbal and physical abuse is taking place. You can feel compassion and love for someone AND distance yourself from their abuse.

14. Creativity

15. Spend time having fun together.

16. Spend time doing things you love and developing interest on your own.
17. Be open to new things.

18. Continue to learn and grow...individually and together.

19. Counseling is not quitting.

20. It is saying I love you so much I want this relationship to be even better and stronger!

21. If your partner won't go. Go yourself.
22. There are a lot of different ways to seek help other than just traditional marriage counseling.

https://www.finlayson-fife.com/courses

https://www.finlayson-fife.com/podcasts

https://www.drjuliehanks.com/coaching

https://natalieclay.com/

Spend the time and the money on the most worthwhile relationship you will have in this life! Don't be scared to have someone tell you things "are misaligned" like I do with my yoga students or you need "to correct your form" like my friend hears every time he goes running with a Nike Coaching App...you will feel more fulfillment, peace and joy as you take the time to make changes in how your communicate, when you have more compassion for yourself and for your significant other and when you are creative in how you solve problems and spend time together and apart.
hugs,
Alli

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Why does the Jewish Talmud call childhood "a garland of roses", the Quran teach that children are a gift from Allah; deserving of honour and a good name and Christ teach that we have to become like little children to inherit the kingdom of heaven? 

After working with kids for over two decades I can tell you that the secret of transformation is uncovering the child like within us.  Are you feeling like you are in a rut, or that your days have become mundane? 

1. Be an open vessel.
2. Have a pure heart.
3. Be full of wonder.

You will be able to step into the role of silent observer as you seek answers to your problems and do it with creativity, hope, love and a freedom that children innately show every day.

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This track runs for 28min, but you will most likely be asleep within 10min!

Let my voice guide you as to fall asleep quicker and sleep deeper, all while reiterating positive  affirmations that instill peace and self confidence.

Why toss and turn for hours when you can release tension and turn off the mind's spinning thoughts within minutes?

The problem isn't that we are incomplete, not enough and broken...the problem is that we think we are.   And this sleep track will help you try on new thoughts that combat that problem; all while you drift off to sleep!

Additional Sleep Helps from Isha Warriors

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I want you to find your voice. Embrace your unique gifts and live your truth. Doing so will bring more fulfillment and joy in your daily life and it will help lift humanity as a whole. We waste so much time, energy and money trying to do things the way other people do them, dress like other people dress and be like other people. Comparing and compromising who we truly are feeds into the notion that we are not enough.

Dr. Sue Morter wrote in her book Energy Codes, “Our problem as humans isn’t that we are inadequate, wrong or broken; our problem is that we believe we are. This fundamental misconception underlies every other problem, dysfunction and pain we have."

Not discovering our dharma and living our truth is like constantly trying to put your square shape into a round hole and it feeds into this feeling of “not enough”, “not complete”.

I hope you have had fun taking a personality test of two, I hope you have checked out Carol Tuttle’s energy profiling and started to identify the incredible qualities and strengths you were born with and I hope you have been asking yourself Deepak Chopra’s three questions…Who am I? What do I want? How can I serve? Have you picked three words to try on that you feel like embody your dharma? Knowing those three words will help you move through live with more intention and purpose. And there are five things we tend to do that will mess us up on our journey to discovering our dharma and living it. So today, I will share with you 5 Don’ts.

1. Don’t ask for other people’s opinions or advice.
2. Don’t skip your grounding routines and rituals that connect you to your higher brain/divine self/inner Light/highest self.
3. Don’t focus first on how you will make money living your purpose.
4. Don’t equate your dharma and life purpose with your role, title, a project or an accomplishment.
5. Don’t waste your time putting off taking action.
6. Action creates the law of attraction. Taking action gives you feedback to let you know you are on the right path and living your truth.
7. Don’t get caught stalling and trying to figure out everything out or come up with a perfect plan to fulfill your purpose.
8. Let go of control and needing to know what comes next.
9. Don’t avoid taking action because you are thinking you now need to come up with something big or new in your life or implement a life change or create some new project or business or product that will revolutionize the world. Dharma plays out in the everyday small moments of our lives.
10. Don’t put off taking action wasting your time trying to convince people that what you are doing has worth.

I believe we are all meant to do impossible things.

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Dharma is your soul’s purpose. The way in which you share you unique gifts with the planet. The reason why you are here.

Before you can dive into figuring out your purpose, you need to internalize the fact that you HAVE a purpose. You are on this earth for a reason. Your worth is infinite and your value unchanging. Understanding your Individual Worth.

Second, remember that, “Your dharma is not a career, or a project, or a certain role you play. It’s the unique vibration that your soul carries to everything that you do and every way that you are.” - Sahara Rose

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External Knowledge is good- Research, personality tests, online courses etc

• Gives you greater understanding of your preferences.
• Helps you understand what drives you.
• Helps you understand how you interact socially.
• Helps you identify your strengths and weaknesses.

Internal Knowledge is even better - "Ask yourself, is this right?" -Oprah Winfrey

1. 30min Three Question Exercise inspired by how Deepak Chopra raised his own kids to encourage them to live with intention and find what fulfills' their hearts' desires.

2. Energy Profiling by Carol Tuttle

3. Quick Side by Side Chart comparing the four types

4. What Are the 4 Types? 13min Youtube video
5. Facial Energy Profiling
6. The Child Whisperer by Carol Tuttle

PICK YOUR THREE WORDS THAT EMBODY YOUR DHARMA.

• You will see how this affects every aspect of your life and your relationships.
• You will feel more joy in your journey because living your truth excites, empowers, fulfills and energizes.
• You will feel more self love and self esteem as you live your dharma.
• The lives of everyone around you and humanity as a whole is elevated as each person pursues their life purpose.

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OK, so Last week I talked about fueling your purpose…and I hope you got you pumped up!! But are you also feeling a little lost when you ask yourself, "What IS my unique purpose?"

I have found in talking to people over the years both young and old…that many people do not truly grasp that they have an incredible individual purpose on this earth; nor do they understand that they have a unique way that they move through their journey and do things no one else can do.

Many of us haven’t take the time to really stop and ponder on who we are, what we want and how we can help humanity. And those are ongoing questions we must ask ourselves throughout our lives as we evolve and change. You are doing yourself and the world a disservice by not being more aware of your amazingness, nor owning your awesomeness.

So I want to talk more about how we can discover what our dharma is.

And as I have been pondering on this process, I keep coming back to a principal that I feel actually needs to be addressed before we can dive into soul searching introspective questions and self discovery.

Individual worth.

Because it doesn’t matter how many personality quizzes you take in high school or leadership style seminars you go through at work…if you do not truly grasp that you have infinite unchanging individual worth in the first place-your will be fighting an uphill battle of discovering your purpose and living your truth.

“Low self-esteem is like driving through life with your hand-break on.”— Maxwell Maltz

So Part One of figuring out what you purpose is…is first understanding your great worth and accepting you are complete!!

• Being yourself (and loving yourself) in a world that is constantly trying to make you something else is the greatest accomplishment. -Ralph Waldo Emerson
• You are not the sum of your highs and lows.
• You aren't more lovable if you change your appearance, make more money, become the most patient parent alive...etc etc..

Because your value never changes.
And your value is equal to every other person.

• “Self–worth is so vital to your happiness if you don’t feel good about yourself, it’s hard to feel good about anything else.”— Sandy Hale
• When you don't feel good about yourself-it is most likely because your thoughts are fueled either by shame/self loathing or pride/fear.
• Self worth is tied directly to feeling true confidence & that confidence comes from LOVING ALL OF YOU!!
• Loving all of you isn't saying, "oh just keep being mean to people." Loving all of you is being very honest with yourself and making changes to move into a space of true confidence and love. When you are in that space, you won't be mean to others because you will love them like yourself and you will love yourself immensely!
• You will make mistakes and fall short. You can choose to love yourself anyway.
  Know that other people’s critical judgments about you change your value.
  Nor do their actions towards you change your worth. You can choose to love them anyway.
  You have nothing to prove to anyone. Including yourself.

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Today's episode is for anyone who has had something hard or horrid happen or is facing a change or a hard truth to handle and you really just want to cry and say "life is not fair and I am just going to be mad (or sad or cry or...) right now." This episode is for anyone who is trying to avoid or escape from reality or trying to numb the pain.
You are not alone.
Isha Warriors is celebrating our first year anniversary and it has brought up a lot of emotions as I have reflected on not only my business but the lives of my family and friends and the ups and downs of this past year.

Trying to establish myself in an online niche for teens feels like this sometimes...
Tina Fey on Jimmy Falon (28 seconds)
And sometimes like I'm the Who from "Horton Hears a Who"

As I was sharing my frustrations with one of my dearest friends, she lovingly told me something that I will never forget...
"Staying in that space (teaching where you have been teaching) of comfort is feeding your ego, you need to focus on fueling your purpose..."

She shared insights from Jamie Kern Lima's story with me ("Believe IT") and today I am going to share those insights and more about WHAT YOUR PURPOSE IS AND 5 WAYS TO FUEL YOUR PURPOSE!!!
Interview with Jamie Kern Lima (60min)
Interview with Jamie Kern Lima (6min)

Your purpose is NOT:

• Your purpose is NOT the same as a role or a title you may have.
• Your purpose is NOT tied to an achievement you have made or a promise you have fulfilled.
• Your purpose can not be summed up in a single moment.

Your purpose IS:

• Your purpose is the daily pouring out into other people’s lives that only you can do in a way that is unique to you...

How to fuel your purpose:

1. Turn down the volume of others. Intro to meditation.
2. Put your intuition on a pedestal.
3. Set backs are our set ups.
4. Address your doubts.
5. Check in with your why and don't be scared to pivot.

How Do I Figure Out My Purpose? Part One
How Do I Figure Out My Purpose? Part Two

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Parker Ferguson is entering his third season in the NFL, now as a member of the Denver Broncos as an Offensive Lineman. He is a graduate of the United States Air Force Academy and a Hoosier native, graduating from Center Grove High School. Parker learned about yoga his rookie year in the league along side several other teammates when he was playing for the New York Jets.

Parker is such a cool guy and I am grateful y'all get to hear about NFL life and how he has seen the physical and mental benefits of yoga as an NFL player.

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EPSIODE NOTES:

Highlight of playing in NFL:
-Living a childhood dream! Plus the focus and attention to detail of training and nutrition that is provided.
Lowlight of playing for NFL:-Not guaranteed job security and so much of whether you stay or not isn't in your control.

Insight of playing in NFL:-Most professional athletes aren't millionaires.
-It's important to be a well rounded as a person when you are an athlete.
-Enjoy where you are at in life right now. Squeeze every ounce of opportunity, luck, love etc out and live life to the fullest because you do not know when it will change.

How yoga helps an NFL player:
-Yoga is a tool in training.

-Helps you let go of the intrinsic stress you hold in your life and in your body

-It's a safe space for an emotional release. It can be a therapy tool.

-It regenerates physical body so you decrease risk of injury

-It opens up ankles and hips-which is a huge issue for athletes, especially big dudes like Parker.

-It feels amazing!! It cuts down on stiffness, aches and pains.

-Yoga helps you feel lighter on your feet.

• Yoga helps you become more mobile.

-Yoga benefits the mind...and it may time weeks or months to start seeing that.

-It helps block out distractions (noise, self doubt, neg or positive thoughts that take away from performance).

-It helps to have an instructor talk you through the mental so you can focus and relax like being a passenger in a car.

TIPS:
-Yoga will help you get to where you want to be…so don’t wait to lose a few pounds to start or think you have to act a certain way or think a certain way before trying it.

-Find a class that feels right to you; Where you like the vibe and it feels welcoming.

-Don't be intimidated. There will be all different body types and everyone was a beginner at some point.

-Use props like blocks and blankets to help you feel comfortable in the poses.

INVEST IN YOUR HEALTH (MENTAL- SPIRITUAL - EMOTIONAL) TO LIVE LIFE TO THE FULLEST.

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Anna Shirley lives in Indiana with her husband, and three teens and tweens. Anna was born and raised in SLC, UT and graduated from the University of Utah in Political Science. For almost 20 years, she has worked at the University of Utah’s Institutional Review Board (IRB). Anna has also written for TodaysMama.com and was active in a local group of Instagram photographers in Indianapolis for several years keeping her involved in social media. For the last 5 years she has served as the Communications Director of the Indianapolis West Stake for The Church of Jesus Christ of Latter-day Saints.

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Today's Episode!Being able to use fire revolutionized humankind. Fire provides warmth and light...and it can also be dangerous, unpredictable and painful. Social Media is the "fire" of our time that affects humankind in a revolutionary way every day.
It is both a tool and a trap.
What are the negative sides of social media?**

• Misinformation, discord, division
• Hesitation to interact (we've been burned online before)
• Time waster
• Compare our reality to other's “highlight reel”
• Social Currency (attributing value to you/your identity)
• FOMO
• Harassment
• Overwhelm

Audit Your Use!
How did that make you feel?
How do we choose to act?
How do we choose to react?

Create a Better Online Experience!

Post with purpose

What is the purpose? Does it follow the THREE C's?

The Three C’s

CompassionHow does it serve the people I love?

Connection

“We should not exaggerate, embellish, or pretend to be

someone, or something we are not. Our content should be

trustworthy and constructive.” – David A. Bednar

Community building

What are your spheres of influence?

How can you be an influencer? ie Pick 5 people to encourage.

Social Media Goals

Remember, social media platforms give us a unique opportunity

to flood the earth with positive thoughts, imagery, and

messages.

As a parent, use tools to be a "First Responder" instead of a "First Reactor".
Look at these tools as a way to have open loving communication and a way to help guide teens in how to "use fire" safely.
https://www.bark.us/learn/bark-home/
https://www.aura.com/
https://www.qustodio.com/en/
https://meetcircle.com/

Anna referenced Episode 50: Overcoming Overwhelm

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Christy is a certified Functional Nutritionist and has a dietetic degree from Michigan State University. She is also a Certified Lifestyle & Functional Medicine Coach and certified personal trainer. Her passion for health and fitness is fueled from own her personal journey of healing from anorexia nervosa and bulimia. And today we get to hear the tools that have helped her reach her best health over the last 4 decades. Every day, Christy turns the painful experiences of her past into a purpose to help others reach their ultimate health as well.

Instagram: @coachchristy_emerginghealth
https://www.emerging.health/

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What led a ten year old to eating disorders?

1. Book “Gaining”by Aimee Liu points out some kids are just more prone to wanting perfection.
2. Need for control.
3. Felt a need to punish myself for feeling “bad” emotions.
4. I got compliments on my maturing thin figure. Fed my obsession.
5. Because I was anorexic, my body craved food…or people would notice I was cutting out food and would force me to eat. And then I couldn’t stop binging and then I HAD to purge to relive myself of the guilt and disgust I felt for eating food.
6. Cutting out certain foods made me feel clean. It took me decades to realize this need to feel clean stemmed from sexual abuse I experienced from a close relative. Parents need to know that sexual abuse is often a trigger for eating disorders…Because of shame, confusion and guilt. I never told my parents. I never told anyone.

What did your parents do during these years?

• Mom noticed I wasn’t eating.
• Parents showed so much love, but in the 80’s eating disorders not much was known about them. So they searched for answers!
• Saw counselors…nothing worked because I would lie to the counselors
• Parents eventually took me to a facility 45min away of specialists. I still wasn’t ready to change, but it was the best place they could have taken me.

You said you were in such a dark place…What flipped the light bulb on for you?

• One my dad came crying to me and in a very sincere and loving way helped me understand that I was not only hurting myself. I was hurting my family. “I am only hurting myself” is the biggest lie someone with disordered eating tells themself.
• I started to educate myself.
• My mom had me put more input into what was made for dinner and planning out meals.
• I went on to study nutrition in college and absorb everything I could about food and how it affects the body and brain.

What would you tell parents?

1. Break the secrets and the hiding wide open. Have very open conversation with them. “You are only as sick as the secrets you keep.”
2. Come from a place of love not judgement. They are already feeling so much shame.
3. Help them connect what food does for their body versus telling them food is good or bad. https://www.youtube.com/watch?v=jNvkSi0XrL0
4. Help them understand how it is affecting their health and their family
5. Educate yourself and offer resources to your loved one so they can educate themselves too.
6. Get help from professionals and know that it might be years of healing.

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Ella Parsons is a sophomore at Utah Tech university, where she serves as a school ambassador. She is studying psychology and sociology and wants to go into a field where she can pursue her passion of educating people on diet culture and shining a light on the distorted way society currently views bodies and food.

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Click here for Mother/Teen Daughter summer retreat to Prince Edward Island.
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Let's talk about what a few examples of "Diet Culture" are.

• Smaller bodies are the goal.
• Losing weight is the norm. We all should be doing it.
• If you are bigger…you will have to go on a diet to lose weight to live a better life.
• We see hunger as a problem that needs to be solved through extremes.
• I will become a different version of myself that is skinny = happy/better
• The diet will be worth it no matter the time or cost.

What woke Ella up to how disordered her eating was.

• Seeing someone she loved hurting herself with eating disordered behaviors.
• Realizing that no diet was going to work because she was doing it out of hate.
• Hearing the words, "You don't have to live like this." (ie Diet Culture)

What has helped Ella heal and thrive in life.

1. Talking about our struggles. It takes away the power that the struggle has over us. There is nothing to be embarrassed about.
2. Acknowledge the thoughts that are keeping you stuck. When you feel gross/fat etc “I don’t love how I am feeling right now-I wonder what is happening outside of my life that might factor in to why I am feeling this way?” DO NOT IGNORE THE THOUGHTS .
3. The food isn’t actually the problem-it’s the thoughts about food.
4. Practice BODY NEUTRALITY.
5. Practice food neutrality. Instead of food is good or bad.
6. Body & food neutrality is NOT glorifying obesity
7. Don’t assume that thin people are happy “thin-ness does not = happiness”
8. What we REALLY want is to feel pretty, to be seen, to being valued AND YOU CAN FEEL THOSE THINGS IN EVERY BODY TYPE.
9. Be ok with leaning into discomfort, so you do not miss out on life experiences.
10. Life is so much easier when you free up all the brain space and the energy you used to worry about all those things.
11. It is HARD TO BELIEVE IT IS TRUE…give yourself grace as you practice.
12. “I don’t like how my stomach looks and I am still funny, loving, Ella.”
13. My body is the least interesting thing about me.
14. We don’t need to bond over hating ourselves comments
15. Set boundaries in your life so you don’t surround yourself with triggering circumstances and people
16. Don't wait “till things get bad” to get help. Seek professional help now.
17. Girls don’t be afraid to TAKE UP SPACE.

BOOKS:
"The F*** It Diet" by Carolyn Dooner
"More Than A Body" by Lindsay & Lexi Kite
"Breaking Free From Body Shame" by Jess Connolly
"8 Keys to Recovery from an Easting Disorder" by Carolyn Costin

INSTAGRAM:@beauty_redefined
@jennifer_rollin
@dietiananna
@murraynutrition

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Today's insightful interview is with Lauren Harding, LSW. Lauren is a psychotherapist and certified eating disorder coach. She received her masters in social work at IUPUI and has experience working with a variety of clients including those who have experienced trauma, anxiety, depression, and obsessive-compulsive disorder. She also has experience working at an eating disorder residential eating disorder treatment center and over time has developed a passion for helping individuals who struggle with eating disorders/disordered eating, chronic dieting, activity addiction, and negative body image. She completed an independent eating disorder recovery coaching training and certification through the Carolyn Costin Institute and is specially trained to support a client and the client’s treatment team in making day-to-day behavior changes necessary for recovery. Lauren is passionate about helping others to heal their relationship with food, their body, but most importantly with themselves. You are going to love her!

Help keep "Monday Mindset With Isha Warriors" ad free!Click here to make a monthly donationJoin Isha Warriors & Youth Rising Coaching this summer in Prince Edward Island!!
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ALL AGES WELCOME!Click here to sign up for FREE
**Today you will hear about...

1. Common misconceptions about eating disorders like...**

2. That people with eating disorders look emaciated.

3. That people with eating disorders always make themselves throw up.
4. That its an eating disorder only when people have really OVERT behaviors.

2. How do you recognize if there is an eating disorder present?
-It’s tricky because our culture has normalized so many behaviors that COULD BE a red flag, so look for CONSTANT...

• preoccupation with external self
• always trying to change self
• dieting
• exercising
• trying better themselves & being perfect defined by external & unreal expectations

-Do you or your teen struggle with anxiety, depression, obsessive compulsive disorders? They are more at risk to develop an eating disorder.

3. So what do we do?!

• First look at yourself. There might be something going on with your OWN relationship with food that you need to work on.
• Let go of the shame of inevitable failures.
• Important to ask questions to understand where your kid is at BEFORE it becomes a disorder. Have “help me understand” conversations.
• Get help from a therapist, psychotherapist, counselor etc
• Educate yourself. Knowledge is power.

NEDA https://www.nationaleatingdisorders.org/
Youtube Search: "Parents and eating disorders"
"Your Dieting Daughter" by Carolyn Costin
https://www.amazon.com/Your-Dieting-Daughter-Dissatisfaction-Disordered/dp/0415890845

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Have you ever dreamed of walking in "Anne of Green Gables" country?!

How about taking a trip that reconnects you to yourself AND strengthens your relationship with your teen daughter?

ISHA WARRIORS & YOUTH RISING COACHING ARE COLLABORATING FOR A MOTHER DAUGHTER RETREAT AT PRINCE EDWARD ISLAND THIS SUMMER 2023!!We will hanging out at the beach, hiking the countryside, cliff jumping, kayaking, touring where Anne of Green Gables was filmed, doing yoga with me every morning and getting inspired by firesides every night! Plus, every participant will have have the opportunity to do one on one coaching with Lindsay during the retreat.

Reset, recharge and retreat with your teen daughter with me this June in paradise!!
https://www.youthrisingcoach.com/motherdaughterretreat

Episode highlights & Youth Rising Coaching info:

"Self love is the bravest kind of love. It takes courage. It takes patience. It takes forgiveness." -Alli Louthain

1. Self love is a life long journey.
2. It is integral to acknowledge how you are feeling within your body. Because no matter what you are feeling, it is OK.
3. Self acceptance comes with loving every emotion. Hard ask, right?!
4. It helps to imagine the emotion you feel is like a cute dog that wants to nuzzle. Imagine you say “You are welcome here, dog (emotion.)”
5. Befriending your emotions is a huge tool to self acceptance. And it is OK to not ready to be friends with every emotion yet. You may not feel like hugging “a smelly wet dog” but you can still think I love you…I just don’t want to hug you right now. And you can ask, “What is it you need right now?”
6. Because we aren’t intentional with creating a relationship with ourselves we create UN-INTENTIONAL relationships that come from our LIZARD brain (survival mode). “Must just survive.”
7. The difference between therapy and life coaching…think about a number line. ZERO or a ONE is functioning. Therapy helps you struggling on a deeper level (like you were negative on a number line)…coaching helps you move into higher numbers on the number scale by uncovering thoughts that LIZARD BRAIN has been feeding you all these years and trying on new thoughts from an unbiased perspective.

TOOLS to help us SELF LOVE:

1 Be intentional with creating a relationship with yourself. You have to CHOOSE self-love every day to tap into WIZARD BRAIN instead of LIZARD BRAIN.

2 Imagine you are your best friend and talk to yourself like you would to your best friend. Am I being kind to myself like I would be to a good friend.

3 Use the word AND instead of but. THE POWER OF AND….I am feeling anxious AND I love myself.

4 Choose to welcome emotions and get support from a life coach, a therapist or a counselor to do it! Because ignoring your feelings or resisting them offers RELIEF but that relief is temporary and keeps you stuck.

Website- www.youthrisingcoach.com

Link to Monthly Teen Coaching Chat: https://www.youthrisingcoach.com/teenchats

Instagram-https://www.instagram.com/youthrisingcoach/

Facebook- https://www.facebook.com/Youth-Rising-100357341726054

Youtube- https://www.youtube.com/channel/UCQxUkLKT

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Today is Week 6 of the "It Matters" series & where it all comes together. I know I broke a promise to myself this week and binge watched a Korean drama this weekend instead of going to bed like I promised I would...have you broken any promises to yourself or other lately?!

WHAT I'M SAYIN IS...WE ALL NEED TO HEAR THIS!! Because what we do matters! It is the manifestation of all the other "It Matters" weeks and an essential part of building up our self esteem and self trust.

Catch up...

1. What we think matters.
https://www.buzzsprout.com/1934961/10155553-episode-4-dirty-pain-and-sticky-thoughts.mp3?download=true

https://www.buzzsprout.com/1934961/11023978-episode-25-mental-toughness-week-two-of-yoga-for-athletes.mp3?download=true

2. What we eat matters.
https://www.buzzsprout.com/1934961/10584761-episode-14-it-comes-back-to-you-w-special-guests-from-fearless-wellness-coaching-week-six-of-freedom-from-depression-anxiety.mp3?download=true

3. Sleep Matters.
https://www.buzzsprout.com/1934961/11386892-episode-34-sleep-matters.mp3?download=true

4. What we watch matters.
https://www.buzzsprout.com/1934961/12010047-episode-49-we-say-we-want-peace-health-happiness-but-we-self-sabotage-by-doing-this.mp3?download=true

5. What we say matters.https://www.buzzsprout.com/1934961/12101652-episode-51-what-we-say-matters.mp3?download=true

6. What we do matters.

• The Butterfly Effect "A thousand words will not leave so deep an impression as one deed." -Henrik Ibsen
• Voldemort's Cautionary Tale: Are your broken promises making horcruxes in your life?
• What's your ratio?
• It happens brick by brick not pre-fab
• When you put "It Matters" all together it is like walk Mo!
• Celebrate the cement!!
• https://www.instagram.com/p/Cno0vELNF7n/?hl=en

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The reason why I choose not to say the "F Word" will surprise you. It has to do with a House Swallow.
That's right.
A House Swallow.

Today's episode is the 5th of the "It Matters" series I have been covering over the last few months. We are not just passive bystanders watching life happen to us. Let's own the fact that we are free agents actively engaged in our lives; and what we think, eat, watch and say matters!!

1. What we think matters.
https://www.buzzsprout.com/1934961/10155553-episode-4-dirty-pain-and-sticky-thoughts.mp3?download=true

https://www.buzzsprout.com/1934961/11023978-episode-25-mental-toughness-week-two-of-yoga-for-athletes.mp3?download=true

2. What we eat matters.
https://www.buzzsprout.com/1934961/10584761-episode-14-it-comes-back-to-you-w-special-guests-from-fearless-wellness-coaching-week-six-of-freedom-from-depression-anxiety.mp3?download=true

3. Sleep Matters.
https://www.buzzsprout.com/1934961/11386892-episode-34-sleep-matters.mp3?download=true

4. What we watch matters.
https://www.buzzsprout.com/1934961/12010047-episode-49-we-say-we-want-peace-health-happiness-but-we-self-sabotage-by-doing-this.mp3?download=true

5. What we say matters.

1. Words have power: They can heal or hurt.
2. Sociology 101: Cultural context gives words meaning...and we are part of a worldwide culture.
3. A hike in the red rocks: How we say words MATTERS...soo much.
4. Invasive species & fast food: Have certain words taken over your vocabulary and what is your conversation full of? Cheap additives & fillers of meaningful context?

"Where's the beef?"

https://www.youtube.com/watch?v=U80ebi4AKgs

How do we change our words?

1. The 4 principles of Buddist Right Speech
2. 5 Things you can do today to change the words you say and how you say it.

Ever wanted to try yoga and you feel intimated? Want all the benefits with out messing with the mat? Get all of Isha Warriors's Chair Yoga for a limited time FOR FREE!! Why wait another day to feel better, improve flexibility and strength and get into a mindset of empowerment?!

CLICK HERE TODAY! https://ishawarriors.com/free-chair-yoga

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“Are you spread thin?”

“Do you feel overwhelmed?”

“What is too much?”

“Are there things you could or should let go of?”

A few weeks ago I spiraled down a tunnel of overwhelming thoughts until I was a Hot Mess Express. And I have been pondering on how I got to that point as well as how to prevent it from happening again.

I am so grateful to share some of insights that have come to me as I have researched more into this topic; because I know I am not the only one who has ever been caught in a web of overwhelm!!
Listen in and let's learn together.

1. Know that feelings matter.
2. Love your kittens and give them a home.
3. Get the pebble out of your eye.
4. A journey of a thousand miles begins with a single step.
5. Time Block.

-What are your non-negotiables? Schedule backwards from those!
- Be specific.
- Be realistic.

1. Ask for help. 7. **Discipline is my best friend.

Also!
Take advantage of Isha Warrior's gift this winter and get your body moving for free!! Now through March. And spread the love of feeling amazing with others.**https://ishawarriors.com/free-chair-yoga

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https://ishawarriors.com/free-chair-yoga
Ever wanted to try yoga, but it seems too intimidating? Know someone who gets stuck inside during the winter? Get stronger and more mobile this winter for free! Click link for more details.

How did you find Isha Warriors? What is your story?
Email support@ishawarriors.com
Your voice is worth hearing; your story worth sharing!

Heart says “love your tribe”
Mind says “protect your tribe”
Soul says, “peace only comes once you include all people in your tribe.” -Cleo Wade

So we have picked our word for the year, yes?!

It is a word that feels light and hopeful, empowering and exciting, right?!

Some of the words people have shared with me are Peace, Happiness, Health, Wealth, Gratitude, Confidence, one teen I was teaching recently picked the word Better another Improve.

So we say we want more peace and health, we say improvement is what we want…but we reach for the opposite.

Our greatest gift as human beings is free will-the ability to act at one's own discretion. The ability to choose for ourselves what we watch, what we read, what we listen to, what we eat etc. Now this podcast could digress here and talk about people who don’t enjoy these certain inalienable rights. This just isn’t the platform space that could do this debate justice today. So for the purposes of today, I hope those of you who are listening are endowed with the right to watch, read, listen to and eat what you choose.

And it is here I want you to put on your figurative science lab coat. Because from here on out we need to take a step back and look at ourselves and our habits with a lens of observation and unemotional attachment. Let go of judgement. Be totally honest without feeling like you need defend or rationalize, feel guilt or shame etc...

What do you reach for when you get to choose what to watch?

What do you put on when you get to choose what to listen to?

What do you choose to read? I am talking about books, blogs, news, magazines etc

What do you reach for for sustenance?

In Episode 14 entitled “It Comes Back to You” https://www.buzzsprout.com/1934961/10584761-episode-14-it-comes-back-to-you-w-special-guests-from-fearless-wellness-coaching-week-six-of-freedom-from-depression-anxiety.mp3?download=true

I said, " Understand deeply that what you think matters, what you do matters, what you say matters, what you watch matter, what you listen to matter, what you eat matters…life is an echo. What you send comes back. What you sow -you reap. What you give you get.

So choose what matter most to you and be intentional with how you live."

How do we keep the spark lit and fuel the fire of our intention seeing it through to manifestation?

1. Accept that it is going to feel uncomfortable and hard. And YOU CAN LEAN INTO THE DISCOMFORT AND DO HARD THINGS!!

2. Become best friends with discipline.

3. Be consistent and tenacious.

4. Reach for things and people who keep you accountable and support you in living your intention.

Reach for the the books, the TIKTOK and Youtube videos, the instagram posts, the movies, podcasts, the songs, the bands, TV shows, the screen time...etc etc that will support you in manifesting your intention.

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First, a big warm hug from Isha Warriors this winter in the form of free chair yoga for everyone! Get stronger and more mobile this winter; all from your chair, all for free!
Sign up and share with everyone you know who tends to stay inside when the weather is bad!
https://ishawarriors.com/free-chair-yoga

Second, check out THIS podcast to better understand how ditching resolutions and replacing them with intentions can help you thrive in the year ahead.
https://www.buzzsprout.com/1934961/10282069-episode-7-replace-setting-resolutions-with-setting-intentions.mp3?download=true

Quick recap: Resolutions focus on the superficial. They tend to be inflexible and narrow minded and are very linked to feeling worth and self importance based off of how we perceive the world sees us. Resolutions focus on creating a new you, with boxes to check off and numbers to arrive at and achieve. And resolutions are all about “I will” statements…like a prize being dangled in front of your nose just out of reach.

Intentions on the other hand, force you to dig deeper and explore the root of your desires for certain results. Intentions are fluid and are formed by a heartfelt desire to love and respect oneself. With intentions you are empowered to pause and start anew any time as you give yourself Grace in the process of Becoming. Intentions are void of EGO. And they help you cultivate your dharma and uncovers the incredible potential that is already within you instead of focusing on what you need to do to fix yourself. They also are stated in the present, like the prize is in your hands already and you are free to feel the joy today.

Are you ready to move into a future with freedom from unnecessary suffering?

Freedom from suffering come from uncovering a pure virtue like love, compassion, peace, joy, service, balance, faith, trust, hope, acceptance, forgiveness, patience and devotion, abundance and so many more. Identifying what pure virtue is at the core of what you want to create more of in your life is the key to creating an intention that rejuvenates and heals.

What do you want to bring more of this upcoming year?

TRY TO SUM IT UP IN ONE WORD.

1. Take the time to dig deep and really think about what you want and why you want it.
2. Pick your word it without apology, embarrassment, judgement or criticism.
3. Put it all over the place to subtly keep it in the forefront of your mind and help your "toddler tantrum mind" reset. This word should feel light, hopeful, exciting, nurturing, fun and fluid...change it if it's not!
4. Don’t weaponize this word. Remember, thoughts are powerful. Your word can inspire and empower or it can overwhelm and defeat you…it all depends on how you think about it. And I think a big part of keeping it light and empowering is let go of HOW and WHEN we see our intention manifest.

hugs,
Alli

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Kristy High has been an educator for 23 years. She started working with Ainsley’s Angels as a volunteer and it didn’t take long for her to want to make this organization a bigger part of her life. She did all the training necessary to become an Ainsley Angels Ambassador and has headed up the North Central Indiana Chapter for 6 years. Her chapter has grown exponentially which is no surprise to me.

I have worked with Kristy for the last 5 years and she is the first person who came to my mind when I was thinking about who I wanted to interview for this special Light the World episode!! Kristy goes above and beyond to serve and is passionate about raising awareness for inclusion for the incredible individuals in our communities with special needs.

Want to bring more JOY into your life? How about having a guaranteed “happy place” you can go to? You will not regret taking an hour to hear the incredible gems Kristy has to share and finding out how you can be a part of this incredible organization.

Some of my favorite quotes from Kristy…

• Around here, we keep moving forward.
• Your past doesn’t have to define you, it can shape you, but doesn’t define you.
• I knew God prepared us to have Kendall, because we were not the same people we were 6 years before when we had started to try and have kids.
• Everything happens for a reason and SOMEONE ELSE might need your reason.
• It’s OK to mourn the loss of of what might have been.
• Life is not a path from point A to point B…it is cyclical.
• When you are used to being a minority, it is so empowering to feel a part of a community and it woke something inside me…I knew I needed to create more opportunities to feel this way. Not just for me nut for others.
• Don’t be afraid to try new experiences
• Letting other people “lift” you up helps you bear your burdens.
• We want everyone to be included to the fullest extent they can.
• What kept us motivated when things were slow?
• 1. The smiles of the riders.
  2. And then we saw how much the program was impacting the runners.
  3. And then I started having conversations with families of riders and how much this blessed their lives.
  4. IT IS THE ABSOLUTE JOY THAT COMES IN EVERY ASPECT OF THIS ORGANIZATION.

Contact Kristy High: Kristy@ainsleysangels.org
https://www.ainsleysangels.org/
https://www.facebook.com/groups/376292282529102
https://www.youtube.com/@AinsleysAngels

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Namaste- I see the Light in you and if I saw you on the street, I'd give you a BIG HUG!It's true. This Holiday season my big hug comes in the form of giving away free yoga.

• Do you know someone who becomes homebound during the winter due to the cold and inclement weather?
• Do you know someone who complains of chronic pain? Or recently got a joint replacement?
• Do you know someone who would like to help manage their diabetes without taking more meds?
• Do you know someone who is worried about developing dementia and Alzheimers’?

What if I told you that this person could get stronger and more mobile this winter and do it all from their chair at home?!!

Chair yoga has been proven to lower risk of falling, help people regain strength and movement post surgery quicker, decrease inflammation in the body which has a myriad of benefits like helping manage diabetes, prevention of dementia ad stroke…throw out whatever stereotype you are picturing in your head of who Chair Yoga is for. I have been teaching it for over 8 years and it’s perfect for any age and any person who wants all the incredible benefits of yoga without having to mess with getting up and down off a mat. We do all the poses in my chair yoga class. We do push ups and modified sit ups and vinyasa flows…just all in a way that in honoring to where you are at in your journey.

AND THIS CHRISTMAS I AM GIFTING MY ENTIRE CHAIR YOGA PROGRAM TO YOU TO FOR FREE FROM NOW TILL THE END OF MARCH.
Sign up yourself & every one you love!! No strings attached.
https://ishawarriors.com/free-chair-yoga

Today you will hear 4 lessons I learned from baking a cake from scratch with my 5 year old that have helped me as I navigate parenthood. I am still learning these lesson myself, but I feel soooo much more peace as a parent than I ever have before in my life because I am able to remember and implement these lessons quicker.

1. You are a Sous Chef, not a gardener.

2. It will take twice as long to let them do it themselves. (Maybe even a lifetime long.)

3. Sometimes it is painful being a Sous Chef.

4. It is messy. Super messy.

5. Expect that mistakes will made and it to be messy.

6. Mistakes can be opportunities for self-esteem building.
7. Our children want to be seen.
8. Our children want to be heard.
9. Our children want to be loved.
10. Parenting is about creating an environment where they feel all three AND build their confidence in running their own kitchen...because THEY are the Executive Chef not you.
11. Saying these three words with SINCERITY and without emotional baggage will be like a key to opening up communication with your children regardless of their age. "Help me understand."

**Be proud of your Executive Chef...not for the food that they serve (there are going to be so many days they send out burned bread, soggy vegetables and tough meat) but for the person they are becoming as they learn to run their own kitchen.

Be the Sous Chef that every Executive wants by their side. Be involved in your child's life without trying to run it or own every success or failure of their kitchen as your own**

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So often when turbulence in our life arises…like a new job, school finals and all the events that go along with celebrating the holidays…it is tempting to try to hurry more, do more, check off more boxes on the To Do list, stay up later, drink more caffeine…etc to get it all done…

And what we find is that we feel depleted and our joy diminishes.

I am the worst at this…like the longer the to list and the more I checked off is somehow a badge of honor, but what it really does is make me feel rushed and stressed. Which isn’t fun to live with.

I still fall short, but I am trying to be more mindful, I am trying to focus on what matters most and let go of the unessential.

It is easier said than done.

And I need to be reminded so that intention stays in the forefront of my mind, which is why I so appreciated interviewing Dr. Angie Brown, DPT. She is a mom, wife, coach, physical therapist, and founder of the Real Life Runners Training Academy and Real Life Runners podcast that she hosts alongside her husband, Kevin Brown.

Angie loves helping runners to run faster and longer without injury so they can have more energy, be strong, healthy, and fit, and have more freedom in their lives. She holds her doctorate in physical therapy, specializing in runner-specific strength and conditioning, mobility, and injury prevention for runners and also holds a certification in nutrition to help her clients integrate healthy eating to complement their training and overall health goals. She has a passion for health, wellness, food, fitness and helping to educate people on the importance of healthy lifestyle changes, in order to live an active, vibrant life, both now and as we get older. THE PRINCIPLES SHE TEACHES IN THIS EPISODE APPLY TO EVERY ASPECT OF LIFE…whether you are a runner or not!!https://www.realliferunners.com/

https://www.realliferunners.com/podcasts/real-life-runners-with-angie-and-kevin-brownToday you will learn how to PACE YOUR HOLIDAY RACE by:

1. Setting an intention for the holiday & being really clear with what your priority is, as well as, how you go about setting an intention.
2. stress is stress and you need to take both physical, mental and emotional stressors into consideration. Ie your trying to get in your “running to relieve stress” might actually be causing more stress!
3. What can you let go of?
4. What can you simplify?
5. Make a plan so you have the best chance to honor what your priorities are & have success.
6. get out the calendar.
7. Be realistic.
8. Are you traveling? What schedule changes do you need to consider?
9. What things do you want to make sure happens-schedule first.
10. Think outside the box when figuring out how to keep priorities with a changing schedule.
11. Be flexible
12. Plan on needing to adjust. Plan on things going to come up.
13. Have a plan B

14. Plan to enjoy the treats & let go of guilt.

15. Get Rest

16. Rest is when your body recovers and absorbs the… work out, the day, the event…

17. Do less and Be more

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"Faith is believing in things you can not see.
Faith is also seeing things others may not believe.
Miracles & the beautiful improbable happen every day for those present enough to see them."
-Alli LouthainWhat are miracles?
Have miracles ceased?
Why do we even want to see miracles and how does faith factor in?

Join me today in exploring miracles and faith in a new way, with some neat insights I gleaned from Deepak Chopra and a dear Atheist friend of mine this weekend. Learn how you can develop a miraculous mindset and start to see miracles and witness the beauty of the improbable everyday.

1. Deepak's definition of miracles is amazing! Also here is the link to "Miraculous Relationships: 21 Day Meditation Challenge".
   Join me in doing it over the next month!!
   https://www.youtube.com/watch?v=iuw2YeM_D-Q&list=PL5q9FTNKfwEaBTsoSUrNdEtjHsI97NO28

2. MIRACLES are like receiving corrective eye ware to see 20/20 and FAITH is like the prescription glasses you put on.

FAITH: "to be open", "to be fully present & aware", "to be ready to receive" or "beholding with rapt attention"
-Play with substituting the word "FAITH" wherever you read it with any of the above phrases and just see how it changes how you look faith and your faith and how accessible miracles are.

1. When was the last time you put on your "Faith glasses" and saw a miracles? Seemingly mundane moments, people and places can be miraculous with the right mindset.

2. So why do we even want to see miracles?
   MIRACLES:
   I. They help you connect...to your higher self, to other humans, to animals, to nature and to the Divine.

II. They change your perspective.

III. They expand your belief ceiling. Things you previously thought impossible; you know are possible...what other amazing things are possible?!

IV. They bring joy, wonder, excitement and hope into your life.

V. They feed your spirit. To live a balanced life where you feel inner peace; you must nurture the physical, mental, emotional and spiritual aspects of yourself!

1. Christ is an incredible example of a miracle worker who helped everyone He taught; connect with themselves, other people and the Divine, change their perspective, expand their belief ceiling, feel joy and fulfill their spiritual needs.

What miracles are waiting like gifts ready to be opened by you today?

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It was 1997. I had just graduated from high school and had the opportunity to go to Europe with my beloved older sister and a group from the University of Utah. Our first stop was London! I loved everything about London! And there was one phrase in particular that has stuck with me all these years later.

"Mind the Gap".

It is a warning to for those getting on or off the Tube (underground train) to watch out for the 8 inch space between the platform and the train, so you don't get tripped up by the gap or stuck in it.

There is a book called "The Gap and the Gain" by Dan Sullivan & Dr. Benjamin Hardy that talks about how successful healthy people live in "The Gain" and "Mind the Gap" so to speak. Find the book: https://www.barnesandnoble.com/w/the-gap-and-the-gain-dan-sullivan/1139200380

Today, I...
1. talk briefly about the concept of the Gap & the Gain.
2. Juxtapose what the two look like and feel like in life.
3. Provide a few real life examples of what "living in the Gap or the Gain" looks like.

One example I use when comparing the two is that when you live "in the GAP" you have a Fixed Mindset and when you live "in the Gain" you possess a Growth Mindset based off of Dr. Carol Dweck's theory of "Fixed Mindset versus Growth Mindset".

A summary is here: https://fs.blog/carol-dweck-mindset/
Find the book: https://www.barnesandnoble.com/w/mindset-carol-s-dweck/1100167257?ean=9780345472328

What you might take away from today...
1. Visualizing Ideals and what you want your future to look like is healthy and helps your "Present Self" feel hope and live in the now with intention.
(See Episodes 18 & 29!!)
https://www.buzzsprout.com/1934961/10705088-episode-18-grow.mp3?download=true

https://www.buzzsprout.com/1934961/11180258-episode-29-rock-your-walk-up-song-week-six-of-yoga-for-athletes.mp3?download=true

1. We feel unsatisfied, frustrated, overwhelmed, hopeless etc when we compare our Present Self to the Ideal (which is simply a made up image/number etc we made up or we allow others to make for us like social media/cultural constraints/comparing ourselves to others) and FOCUS ON THE GAP between the two. ie you will always come up short, feel like you've been wronged, and get stuck in "should be", "could have been" mindsets.

2. Successful people, who feel joy in the now and grow more confident and unique, are those who are able to constantly compare their Present Self to their Former Self AND FOCUS ON THE GAINS made.

3. Gains might be from lessons learned through "failures", mishaps or even trauma.

4. Gains could be new thoughts or ideas.
5. Gains might be people you've met who have enriched your life.
6. Gains might be new knowledge about something.
7. Gains might be new skills acquired.
8. Gains might be getting good at feeling negative emotions like fear & disappointment.
9. Gains might be the fact that you were brave enough to try something new regardless of the outcome.
10. Gains might be something you created that brought YOU joy regardless of who else saw it/bought it/liked it.

Take time today to ponder on this past year and create your very own "Mind the Gap" list (or poster with post-it notes!) Measure yourself backwards and get more and more intune with what YOU want and what brings you lasting joy.

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I believe that Random Acts of Kindness can change the world and they are so much FUN, you guys!!

Today,
1. Learn what Random Acts of Kindness are.

1. Learn why Random Acts...are so much fun!
   A. There is zero pressure.
   B. They get you out of your own drama and help create a shift in your mindset that brings in gratitude and abundance.
   C. They boost your mood and its contagious!
   D. They keep life fresh and fun, makes work seem like play and gives you a healthy sense of adventure as you step outside of your comfort zone!!

Here is a list of random acts to get you started.

• rake your neighbors's leaves or shovel their walk
• send a random text you know will make someone feel good.
• smile at people
• ask the person checking you out or helping you how their day is going
• give a generous tip
• write "have a great day", "you are loved", "you are...(something kind)" and leave it where someone will see it like on a subway seat, a car windshield or locker
• Give an unexpected compliment.
• donate gently used books and clothes.
• Let someone cut in front of you in line.
• Pay the toll for the car behind you.
• Slow down so someone can merge in front of you in traffic.
• Let someone else take that primo parking spot.
• Give someone your seat on a crowded bus or subway.
• Put coins in an expired parking meter.
• Give up your seat on a plane so other travelers can sit together.
• Buy a warm meal for someone in need. Give a snack to a homeless panhandler.
• Help someone struggling to carry their grocery bags.
• Stop to assist someone who looks lost.
• Donate flowers to a nursing home.
• Hand out disposable water bottles to people working outside on a hot day.
• Buy a gift card to hand someone on your way out of the coffee shop.
• Leave a great coupon next to that item in the grocery store.
• PICK UP LITTER!! And throw it out.
• Pass along a compliment to a service worker’s boss.
• Take the time to write a great online review for a restaurant you love.
• Pay for the meal of the next people at a drive thru.
• Leave a positive comment on a news article or blog post.
• Learn CPR.
• Give an extra tip and write an encouraging note along with it.
• Keep an extra umbrella in your car to give to someone stuck in the rain.
• Buy lemonade from a child’s lemonade stand.
• Visit a nursing home — read books to or play board games with residents.
• Send a care package to a service member.
• Bring treats to your local fire station.
• Write a thank you note to your mail carrier.
• Talk to a stranger at a party who looks like they don’t know anyone.
• Smile at someone who looks sad.
• Leave a treat on the doorstep of someone you know is going through something.

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Do you think wrinkles are ugly or beautiful?

Is kimchi your favorite taste or too intense?

Is the smell of lavender help you relax or trigger your gag reflex?

Does the sound of a horn honking annoy you or bring fond memories of growing up in the city?

It might sound hard to believe BUT sounds are just sounds, things just things...it is what we choose to think about those sounds, tastes, smells, textures and circumstances that bring up the emotions we feel and the way we react to them.

What if the next time you were waiting in a line and the person helping you said, "I'm sorry to keep you waiting."  And you responded with, "That's alright, I wasn't waiting, I was just standing here enjoying life."

Could things that previously cause feelings of annoyance, anger and impatience actually be transformed into opportunities to be present and find joy?!

Listen in today to learn how gratitude is a powerful way to clean up your thoughts and bring magic to the mundane.

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Wyatt Mckinley, is a 27 year old Yoga Instructor and co-owner of Cup & Kettle Tea Company in Bloomington.   He’s had the opportunity to run his own yoga studio and travel to other countries teaching yoga. Wyatt never did yoga going up, but he often saw his mom practicing yoga, so when someone invited him to a 10 day meditation retreat in his early 20’s, he decided to dive in and give it all a try.   

Listen in to hear how that retreat changed Wyatt’s life journey and how yoga provides a social outlet where all are accepted for just the way they are. 

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Our Brovember marathon continues with another one of my all time favorite fellas…Jeff Newman, a 61 year old Small Business Owner who grew up outside of Chicago playing sports and watching the White Sox play. 

A typical week for Jeff now includes; 3 Taekwondo classes, basketball three times a week, lifting weights every day and playing in a softball league…and about 7 years ago…he added yoga three times a week as well.  Why would a guy who owns three motorcycles step into a class he grew up thinking was WAY too hippy dippy to ever try? 

And why would a guy who can break 4 inches of concrete slab with his bare hand feel like yoga is crucial to his fitness regime?! You will want to listen in and find out because Jeff is incredible.   He is the kind of guy that would literally give the coat off his back to a stranger in need.  Seriously.  One morning I showed up to teach yoga class totally famished.  I'd had such a hectic morning, that I had forgotten to eat or drink anything and I felt light headed.  Jeff immediately went out to his car and grabbed a water bottle and protein bar for me.   An act of kindness  gesture I will always remember!  I am so excited that y'all get to hear from him today.

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Owen Brown, is a Computer Aided Drafting Manager in his 40's, who grew up in a small town in Indiana hunting, fishing, hiking and playing a lot of sports until his back issues started to slow him down. Being a smart, goal-oriented and determined guy, Owen decided he wasn't going to let his back pain keep him from doing the things he loves.

Looking for answers led him to doing yoga classes online from home.  Years later, his girlfriend dragged this shy guy to his first in person class and he has never looked back. He now enjoys running marathons and working out at Crossfit gyms with zero knee or back pain and he says it is all thanks to yoga. 

Learn how doing yoga with the ones you love brings you even closer together.

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Meet Jack Bailey, a 50 something Clinical Laboratory Scientist and father, who grew up in a small town riding dirt bikes and playing sports.  Yoga first came on his radar when he was doing the “Hilly Hundred” bike ride in Brown County Indiana with a bunch of other guys after college. 

He’s been practicing yoga off and on for over a decade and has been really consistent in his practice for the last few years.  When he started practicing yoga he couldn’t come close to touching his toes and now he can put his whole hand under his foot with ease.  Jack sees yoga as not only a great cross training exercise for all the other activities he loves to do, but something that goes beyond the physical.  Yoga has undeniably helped him deal with the depression and anxiety that has been a part of his life journey and he tries to do at least a quick ten minute routine every day.

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"Brovember". It's a thing. And I didn't make it up.

There are a lot of connotations with Brovember. One being that guys grow their facial hair to raise awareness and funds to support prostate cancer research. And another denotes a month dedicated to "guys doing guy things like football, hunting, fishing, grilling...and doing yoga..." that's right. It should be on there! And in honor of Brovember, I am hosting a Brovember marathon this week to raise awareness of how yoga benefits fellas!!

Today, I will introduce you to a few guys I have had the honor of doing yoga with and then each subsequent day this week I will include the full interview with each one as part of "The Brovember Marathon" so you get all the incredible insights they have to share from their life experiences! 4 different decades, 4 different reasons why they started doing yoga and 4 different perspectives on why they keep doing it. Share it will all the bro's you know this Brovember!!

Meet...
Owen, a 40 something computer aided drafting manager, who grew up in a small town hunting, fishing, hiking and playing a lot of sports until his back issues started to slow him down.

Jack, a 50 something analyst, who also grew up in a small town riding dirt bikes, playing sports and never heard about yoga until he was on a 100 mile bike ride with a bunch of guys after college.

Jeff, a 60 something small business owner, who grew up outside of Chicago and thought yoga was way too hippie dippie for him to ever try until he decided that taking his active physical regime to the next level needed to include dipping his toe in to try out something he never thought he would.

Wyatt, a 20 something yoga instructor, who decided to follow in his mom's footsteps and teach after a life changing experience at a meditation retreat. He's run his own studio and traveled to other countries teaching yoga.

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What could be better than falling asleep quickly and sleeping deeply? How about filling up your heart with peace and joy as you do it!!

This bonus is both a guided meditation practice that will help you develop an attitude of gratitude AND a tool to help you fall asleep.

I've dedicated this track to my son, Bear Thomas, who listens to these sleep helps every single night.  I am so grateful for the big support he gives me in my business and the big love he shows me every single day. 

He says my voice is soothing, I hope you agree. 

Hugs,
Alli 

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For over 20 years, Britton Johnsen has had the opportunity to uplift and inspire others by speaking about his unique experiences ranging from playing on a final-four basketball team to traveling the world as a professional basketball player. As a parent of teens and a successful businessman, Britton knows how to present the realities of life in a way that motivates both youth groups and corporate America alike.

Britton was born and raised in Murray Utah. He was selected as a McDonalds All American, a Parade All American, and Utah's 1997 Mr. Basketball. He went on to play for the University of Utah under Rick Majerus and was a key factor in their final-four run. In 2001, he was awarded Mountain West Conference player of the year. After an injury-plagued senior season he was an undrafted rookie , but through hard work earned himself a spot on the Orlando Magic roster. He then did stints with the Indiana Pacers, the New Orleans Hornets, and in the minor leagues before taking his career overseas, playing in Spain, France, Turkey, and Greece.

Since playing basketball, Britton has run successful basketball camps for over a decade, been an NBA analyst for the Jazz and held tournaments to raise money for women's shelters and programs like "Especially For Athletes". He helps motivate listeners to create opportunities in life through choosing hard decisions over easy ones each moment of the day.

https://www.brittonjohnsen.com/

https://www.coachmeyer.com/easyhard.html

https://www.buzzsprout.com/1934961/10981924-episode-24-someone-before-something-week-one-of-yoga-for-athletes.mp3?download=true

Some of today's take aways...

1. "Hard things" ie circumstances & situations are a part of life.

2. When you lean into "hard things" you shift from "victim mode" ie life is happening TO ME and into "hero mode" ie life is happening FOR ME & I get to choose how I want to move through it. It may bring up emotions that are uncomfortable/ones you don't want to feel like frustration, disappointment, humility and heartache.

3. You may want to numb those feelings or keep yourself distracted or choose "the easy" to avoid the feelings, but choosing "the easy" always ends up making things harder in other ways.

4. When you do "hard things" you open up doors of opportunity and you see that there are so many different paths that can bring joy into your life.

5. Doing hard things you create a pattern in your life and things that were once hard become easier.

6. Doing hard things also brings satisfaction, freedom, independence, self-pride and confidence.

CHALLENGE: CREATE YOUR OWN LIST OF EASY AND HARD THINGS!!

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This month I’ve been talking about seasons. How the changing seasons remind us that there is a purpose to change, there is beauty in change. Change is inevitable but growth and learning from it is a choice. Here is the thing, I often find myself wanting to learn my lessons faster…I want to see change happen quicker. I want to "hurry to happy".

Like a person impatiently waiting for the cold winter days to turn into spring, we often feel like happiness, joy and warmth is on the other side of whatever seemingly cold changes and circumstances we are currently going through. Maybe we have intentions that haven’t manifested yet or goals we aren’t reaching as quickly as we had hoped.

It IS possible to see the joy in the now. It IS possible to create happiness today regardless of our circumstance!

First, we have to figure out why we are in such a hurry to get to what we perceive will make us happy and then I’ll share 3 things that will help you feel the happy now.

Thoughts of scarcity are often the root of our anxious rush to "get to the happy"...we have to acknowledge what those thoughts are then...

1. Combat "sticky thoughts" of scarcity with thoughts of abundance.
   https://www.buzzsprout.com/1934961/10155553-episode-4-dirty-pain-and-sticky-thoughts.mp3?download=true

https://www.buzzsprout.com/1934961/10200575-episode-5-bring-on-the-abundance.mp3?download=true

1. Make fun a priority. A small twist to the things you do every day, trying something new, doing something unexpected...keeping life new and fresh and fun helps you live IN THE MOMENT and LOVE THE MOMENTS. Get creative or connect with people, places and things that are!!

2. Unschedule your over-scheduled schedule!

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Everyone should feel like a rockstar, regardless of age or circumstance. I am excited for you to meet Meisha Williams; a person who knows how to rock life.

Meshia Williams is a 49 year old wife and mother of two sons. She has lived all over, first growing up in a military family and then being married to a military man! She's been physically active her whole life and enjoyed being an event planner, public speaker and working with raising money for the Cancer Association.

Her varied jobs and activities came to an abrupt halt in 2017 when a sudden and unexplained paralysis took over her otherwise healthy body. A diagnosis of Multiple Sclerosis would change her and her family's lives forever.

With her world doing a complete 180-degree turn, Meshia had to rely on her faith as well as learn coping techniques to deal with her changing body and changing lifestyle. Practicing mindfulness has become not only her new way of living but it has truly saved her life.

Today you will learn 6 ways Meisha is able to embrace her new path.

1. Let go of stigmas and let go of “should’s”. Let go of comparisons and have faith.
2. Trust your gut & advocate for yourself and what you need to thrive.
3. Decide how you want to show up. "The part I play is up to me."
4. You can choose to focus on discomfort and pain…and the thoughts will multiply, it will consume your life and take you to a dark place and suck you down like quicksand...Or you can choose to focus on the things that you can do and bring in a positive thought for every negative one…combat the dark with the light.
5. Become a new version of yourself and figure out different ways to exude confidence.
6. Think of ways to keep things new and fresh regardless of what your circumstance is. It was very discouraging when she broke her legs and would have been easy to give up hope…but she used this as a new mantra “I will take a break from the known and try new things” (try new things, new restaurants, connect with new people…) when you keep things new and fresh, it keeps things light and you stay above the dark places.

Did you know that Isha Warriors offers CHAIR YOGA?!!

All Teen Memberships include access to the chair classes AND you can get just CHAIR YOGA FOR A DISCOUNTED PRICE!!

Sign up for Monthly Chair Yoga Membership today and ENTER CODE: CHAIRYOGA and get all the incredible benefits of yoga without messing with a mat for only $10 a month!!!!!

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In honor of my recent podcast about sleep, I wanted to add another sleep help to the Isha Warriors collection!

Meet my good friend, Carolyn Barishman.   As a full time mom to a young family, most of Carolyn's life revolves around sleep.  As a yoga instructor she aims to help others calm their minds and bodies for restful, restorative sleep.  Since rest can sometimes feel elusive, we use tools like breathing and meditation to relax the body and relieve the mind.  

Carolyn sincerely hopes that by the time her toddlers have turned into teens they'll have this sleep thing down pat! 

Until and through then, there's always yoga nidra!

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“As thoughts fly seasons change…Wash off your bleak soul in the bliss of inner peace and enjoy the season of change…” — C. Freeda

Changing seasons remind us that things aren't created to stay the same. For a a person to thrive in this life, change and growth is essential. And change whether it is expected or unexpected can bring a myriad of emotions from excitement to heartbreak, fulfillment to emptiness…Often our human nature is to hold on to the past and what we know even if what we know is keeping us stuck. It is often our human nature to resist change or to be scared of change OR a desire to rush through transitions and get to the part where we are happily on the other side of change.

Wrestling with change is normal. Listen in and hear how to develop a mental mindset that helps us feel peace as we process.

1. Understand that there is purpose in change. Change is inevitable; growth is optional.
   https://www.buzzsprout.com/1934961/10705088-episode-18-grow.mp3?download=true

2. It is normal to struggle regardless of what the change is or if it was expected or not. All experiences have something to offer. Every emotion is a teacher. Feel the feels.

3. Reflect on what this particular season can offer you. Don't waste energy in comparing it to other seasons of life or what should have been. "Resign yourself to the influences of each season."

4. Be open to change. Look for what harvest you can find within your experience. Decide what you want to keep and store up to preserve you in the months ahead.

5. Give yourself grace and compassion as you process. Your whole life might be shifting. Be patient with yourself and others as you figure it out.

6. Try "Baby Steps" and ask yourself "What is the next right thing?"
   https://www.youtube.com/watch?v=kFkClV2gM-s

7. "Be like the a tree and let the dead leaves go." -Rumi

You are becoming a different version of you...don't be scared.

“When you are transitioning to a new season of life, the people and situations that no longer fit you will fall away. Don’t fight the process.”Mindfully choose to practice these 7 tools as you process changes and find the inner peace that sustains us and brings hope into your daily life.
Hugs,
Alli

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Find out why I have put off publishing this podcast and why... "Sleep is the golden chain that ties health and our bodies together." — Thomas Dekker

I believe that our bodies are constantly trying to tell us how to take care of it. Because it doesn’t have a voice, we have symptoms AND because we aren't really good at consistently listening to what our symptoms are trying to tell us they tend to get "louder and louder" the longer we ignore them. In addition, not getting enough sleep can be down right dangerous.

Here are 6 reasons why you should get 7-9 hours of sleep a night:
1. Mental- Getting enough sleep improves cognition, concentration and productivity.
2. Emotional - Lack of sleep = lack of ability to regulate your emotions and interact socially.
3. Weight - sufficient sleep helps with maintaining a healthy weight and even weight loss.
4. Decreases inflammation -sleep combats chronic disease
5. Boosts immune system - fight off infection and viruses better
6. Muscles - sleep helps muscles heal and grow.
Here are 8 things you can do to get better sleep:1. Choose to make it a priority.
2. Make your bedroom a sleep sanctuary.
3. Exercise regularly.
4. Do things that relieve tension and stress.

• Yoga
• a few stretches right before trying to fall asleep
• listen to calming music, sleep tracks or a calming audiobook
• journal/thought dump

• have a piece of paper by your bed to jot down thoughts that pop up

• Avoid sugar, caffeine and alcohol before bed

• Consult a professional about safe things you can take to aid you in sleep
• Talk with counselor, therapist or psychologist about emotional trauma and stress to relieve emotional and mental tension.
• Take a nap. Get in your 7-9 hours in a 24 hour period however you can!

Here are a few sleep tracks to get you started.

https://www.buzzsprout.com/1934961/10282179-bonus-sleep-help-be-still-place.mp3?download=true

https://www.buzzsprout.com/1934961/10307239-bonus-sleep-help-highlight-lowlight-insight.mp3?download=true

https://www.buzzsprout.com/1934961/10441427-bonus-relaxation-help-a-vacation-from-my-problems.mp3?download=true

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Today, I share with you one the most embarrassing experiences of my life.

Why? One, because I like to keep things light and not take myself too seriously.

Two, because the experience immediately came to my mind as I thought about the two words "Not Alone" and there are many parallels to be found in it!

Thoughts are powerful. When we think, "I am alone." We are flooded with all kinds of toxic emotions that move us to further isolation and feelings of loneliness.

Acknowledge what you are going through without judgement.

Name what you are thinking and how it is making you feel.

Start to identify thoughts that are keeping you stuck...and begin to let go...

• ...of comparison
• ...of supposed to
• ...of shame and embarrassment
• ...of judgment and critism
• ...over overwhelm
• ...of bitterness
• ...of being right
• ...of things you can not control
• ...of timelines

As we let go of "sticky" thoughts we create space for healing...the key is to fill that space up with light, love and laughter...

“Laughter, song, and dance create emotional and spiritual connection; they remind us of the one thing that truly matters when we are searching for comfort, celebration, inspiration, or healing: We are not alone.” -- Brené Brown

LOOK for ways to bring connection into your life and you will see evidence of how not alone you are!

"The irony of loneliness is we all feel it at the same time -- together.” -- Rupi Kaur

So let's start getting better at being honest with ourselves and others, break the silence and heal with hope together!

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At the age of 14, Bryn Evans lost her 17 year old brother to suicide. Bryn is now an incredible 17 year old senior herself and shares with us today her story of healing and hope.

What you will learn from this podcast:

• Luke, a talented musician with an adventurous easy going spirit took care of his little sister, loved his family and lost his battle with mental illness the fall of his senior year.
• Everyone goes through the grief process in a different order.
• It's easier to be numb than to feel the grief; things may get harder not easier as time passes.
• Self awareness is essential to moving through emotions.
• It's important to allow yourself to feel the emotions, sit in that space as long as you need to and ask for help when you are feeling stuck.
• Feeling like you've been robbed of your teen years and feeling bitter or angry towards the person who is deceased doesn't diminish your love for them, nor do you need to feel guilty for moving through those emotions.
• You need a safe space to heal.
• You need emotional and physical outlets to let emotions flow through you.
• Don't compare your journey to others.
• Grief looks differently for different ages and how they are related to the deceased.
• Regardless of the age; talking about what happened helps the healing process.
• CARVE OUT TIME TO REMIND YOURSELF HOW STRONG YOU ARE & HOW PROUD OF YOURSELF YOU ARE.
• Surround yourself with people who care about you & find sources of strength.
• God reaches you wherever you are at.
• Remember you are a CREATOR & possess unique talents that bless.
• There's nothing you can do to change the past.
• It's important to make a conscious choice not to feel guilty about the what if's...
• EVEN SHATTERED LIVES CAN BE TURNED INTO A MOSAIC OF NEW BEAUTY.
• Jesus helps take shattered pieces and makes them into something beautiful.
• Our pain and experiences give us greater capacity for empathy and compassion.
• SHOW UP FOR OTHERS.
• FOLLOW THE PEACE.

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Sara Fryer McConkie earned a bachelor’s degree in Psychology and a master’s in Social
Work from the University of Utah. She is a social worker currently employed at Family Services with the Church of Jesus Christ of Latter-day Saints and Millcreek Counseling and Adoption. She specializes in relationship counseling, anxiety, depression, betrayal trauma and self-esteem building. She lives in Salt Lake City and enjoys spending time with her husband, children and grandchildren. She loves walking, playing tennis and attending yoga and Zumba classes. She is a strong proponent of pursuing your dreams.

LINKS:NIMH on Suicide https://www.nimh.nih.gov/health/statistics/suicide

Center for Disease Control Risk & Protective Factors with Warning Signs

https://www.cdc.gov/suicide/factors/index.html

12 Things Parents Can Do to Prevent Suicide (American Academy of Pediatrics)

https://www.healthychildren.org/English/health-issues/conditions/emotional-problems/Pages/Ten-Things-Parents-Can-Do-to-Prevent-Suicide.aspx

Suicide is Preventable – Yale Medicine https://www.yalemedicine.org/news/teen-suicide

If Your Worried Your Child is Suicidal https://childmind.org/article/youre-worried-suicide/

Mayo Clinic – Risk Factors, Causes & 2 videos for parents & teens

https://www.mayoclinic.org/diseases-conditions/suicide/symptoms-causes/syc-20378048

American Foundation for Suicide Awareness – Teens and Parents video

https://www.youtube.com/watch?v=TokWrCfq_Cc

Creating a Safety Plan https://www.verywellmind.com/suicide-safety-plan-1067524

Website on Suicide https://save.org/

Parental Website https://parentguidance.org/

Connectedness https://www.cdc.gov/violenceprevention/pdf/asap_suicide_issue3-a.pdf

Contact the 988 Suicide and Crisis Lifeline if you are experiencing mental health-related distress or are worried about a loved one who may need crisis support.

• Call or text 988
• Chat at 988lifeline.org

Connect with a trained crisis counselor. 988 is confidential, free, and available 24/7/365.

Visit the 988 Suicide and Crisis Lifeline for more information at 988lifeline.org.

The following suicide prevention resources can also be helpful:

• SAMHSA National Helpline: 1-800-662-4357
• Crisis Text Line: Text 741741
• The Trevor Project: 1-866-488-7386
• Veterans Crisis Line: 988
• National Alliance on Mental Illness (NAMI) Helpline: 1-800-950-6264

The Crisis Text Line also offers useful resources for how to get help if you are experiencing thoughts of suicide.

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Words Matter.

And talking about suicide in a hopeful, respectful way has THE POWER TO SAVE LIVES.

Death by suicide is the 2nd leading cause of death of teens in the U.S.

When we talk about suicide, we remove the stigmas, the stereotypes and the shame surrounding having suicidal thoughts.
**When we love more and judge less, we give people a safe space to seek the help they need.

SHARE THIS PODCAST & HELP BREAK THE SILENCE AND REMOVE THE STIGMAS!
Let's change that statistic together!!**

LISTEN IN AND LEARN FROM BRI; an incredible 20 year old, currently working towards her law degree at Brigham Young University. Today she shares her story of surviving two attempts during her high school years. Bri is able to share her experiences in such a mature, poignant and insightful way that you will want every teen you know to listen to this.

What you and your teens will take away from this episode...

1. Why teens feel like they can't share & wear "masks".
2. How it's possible for teens who seem like "they have it all" to want to end it all.
   https://www.buzzsprout.com/1934961/10155553-episode-4-dirty-pain-and-sticky-thoughts.mp3?download=true
3. How isolation leads teens to a rabbit hole of toxic thoughts and dangerous actions
4. How parents should respond if a teen talks to them about suicidal thoughts
   https://www.buzzsprout.com/1934961/10330570-episode-8-observe-don-t-absorb.mp3?download=true
5. How mental health is not like a broken arm.
6. How important it is to try out different therapists till you find the right one
7. How you must have a safe place and "healthy soil" to truly heal and thrive
8. How loving yourself is key to staying in a healthy mindset.
9. How the Lord can truly prevail in dark places.

Below is a list of books that Bri has found helpful in her journey.

"Reasons to Stay Alive" by Matt Haig
https://www.barnesandnoble.com/w/reasons-to-stay-alive-matt-haig/1120263020?ean=9780143128724
"The Recovery Letters: Addressed to People Experiencing Depression" by Olivia Sagan
https://www.barnesandnoble.com/w/the-recovery-letters-olivia-sagan/1125821209?ean=9781785921834
"Remember This When You're Sad" by Maggy VanEijk
https://www.wob.com/en-us/books/maggy-van-eijk/remember-this-when-you-re-sad/9781911600879?gclid=CjwKCAjwx7GYBhB7EiwA0d8oe8MplRkqPz7Or6WIoqUnHahuMKQDstiwH5ySWR6609tOZ-452ui0jRoCD1gQAvD_BwE#GOR010581704

***This podcast is one story shared in hopes that others will open up and get the help, support and love they need. It is not intended to dictate what course of action is right for you and your loved one nor diagnose any conditions.

Next episode, I will be sharing an interview with a social worker who works with teens and will include several more resources.

If you feel like you or your teen is in critical condition-YOU SHOULD CALL 988 immediately and connect with professionals.***

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Today I am going to tell you two ways you can keep your fire lit and your life full of joy!

One is to "Rock YOUR Walk Up" song and the second is to have S.M.A.R.T. goals that keep you progressing without feeling overwhelmed. 

Walk Up songs are picked for their personal meaning.  Each player, in their own way, gets to approach the plate with a song that helps them release tension and fear as well as pumps them up to play in a fun way.

Whether you need to get into the right head space to head to work, take a math test or go crush the competition on the court, we all need Walk Up songs in our life; a reminder that life is meant to be fun and that we should crush it in our own unique way.

Are you taking your life/your job/your game too seriously? How do you know? 

Listen in and find out then set SMART goals to help you achieve your shoot fo the moon dreams! 

S stands for specific.  

M measurable.

A achievable. 

R realistic

T time-bound

Venus Williams said, “Set realistic goals, keep re-evaluating, and be consistent.” 

When we come up short to reaching a goal we gather feedback, re-evaluate and focus on what we've gained. We DON'T make it mean we are failures...we just decide if the goals are "S.M.A.R.T." and move forward.

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There's never a convenient time to be to handshake your fear. 
How long have you been avoiding doing something because you are scared to dive in?

Make yourself accountable. Sign up for that ___________.  Commit to doing the ___________.

It might be terrifying. You might fall on your face.  

But we know there's no such thing as failure. And being vulnerable is courageous. 

I have been wanting to learn Spanish my whole life. (Teens do not waste your chance to learn another language now! It just gets harder to carve out the time!)  

I am speaking at a Spanish congregation in a couple of weeks and my dear friend, Silvana Fernandez worked so hard and translated my talk from English to Spanish and has read it for me so I can practice my intonation and pronunciation.   

This talk is a powerful reminder to me that we never have to do this journey alone. 

When you gather the courage to handshake your fear...Ask for help.  Bring others along with you.  Make it fun. 

Let people be in your corner. 

I know that even though I am going to sound like a Kindergartner giving this talk at the pulpit in a couple of weeks...Silvana will be in the audience smiling at me like a proud mama. 

What will you fearlessly do this week?

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“Of all the hazards, fear is the worst,” Sam Snead (professional golfer)

Fear makes us fret, panic and freeze. Fear keeps us living small. Fear feels like butterflies in your stomach, like wanting to throw up, like you want to cry and it sends your heart racing and makes your body feel tight.

Fear is the worst and it is a part of life. It adds unnecessary dirty pain and sticky thoughts to our lives.
https://www.buzzsprout.com/1934961/10155553-episode-4-dirty-pain-and-sticky-thoughts.mp3?download=true

Today you will learn how to let fear come along for the ride in your journey without letting it steer the course of your career.

I talk about 4 ways to help you move through fear.
1. Handshake your fear.
2. Breathe Deep.
3. Try on new thoughts.
4. Visualize success.

And I give 7 examples of common fearful thoughts (listed below) and then plenty of thoughts you can try on to replace them, so you can shift into a place of empowerment and confidence in your game ***and in your life!

1. I'm scared to get injured...again.
2. I'm scared of disappointing my parents, my coach, my team, my boyfriend/girlfriend...
3. I'm scared of making a mistake, looking stupid and embarrassing myself.
4. I'm scared I'm going to fail; what if I don't have what it takes?
5. I'm scared to lose.
6. I'm scared to try new things.
7. I'm scared of wasting my time, effort and money***

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We must believe in ourselves and have self confidence to thrive in life. 
But "EGO" is mistaken for confidence all the time.   EGO is toxic to your own health, to the relationships you form with others, to your team dynamic and so on.

EGO is the "disease of ME" and there are a lot of people with EGO FEVER running rampant in our society! Listen in today to...

1.  Understand if you are infected with EGO FEVER.
2. Three remedies to quench your FEVER.3

• Acknowledge the fever exists.
• Humble yourself
• Keep your EGO in check.

3.  Eight ways to develop emotional resiliency and keep your EGO in check.

• Be truly confident & B.R.A.G All You Want .
• https://www.buzzsprout.com/1934961/10902899
• Take responsibility for what you can control in your game/in your life.
• Stay in control of your emotions.
• Fail faster.
• Rise Again.
• Let go of self-sabotaging.
• Be a teammate.
• Get settled & don't give your power to other people.

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We have all watched a movie where time slows down for the athlete. The background fades to dark, their breath gets louder, you can hear their heart beating. You see them focused entirely on the task at hand and everything is still while they make that clutch shot, the touchdown catch, the winning the race by a nose, the scoring the winning penalty shot etc.

It’s in this moment I want you to pause the feel good movie. Because if you think that you can get into the zone at the most crucial moment and make the tough decisions and the clutch plays without doing the mental exercises and a consistent mind building work you may get lucky, but you also may be sorely disappointed.

Don’t take a chance! Don’t wait for that slow-motion moment to get into the zone.

Start doing the mind work today!

Listen in to find out exactly what it means to be "in the zone" and 10 things you can do on a regular basis off the court to ensure you are in the zone on the court.

1. Take time to slow down each day…journal, meditate, pray.
   https://www.buzzsprout.com/1934961/10307239-bonus-sleep-help-highlight-lowlight-insight.mp3?download=true

2. Do one thing at a time.
   https://www.buzzsprout.com/1934961/10786317-episode-19-listen-to-understand.mp3?download=true

3. Visualize succes…do visualizations.
   https://www.buzzsprout.com/1934961/11043499-bonus-track-visualize-success-week-two-mental-toughness-yoga-for-athletes.mp3?download=true

4. Do yoga or other activities that make your mind-body connection stronger
   https://www.buzzsprout.com/1934961/10942643-episode-23-level-up-your-game.mp3?download=true

5. Go be outside.

6. Establish daily routines.

7. Create game day routines.
   https://brandonguyer.com/blog/the-ultimate-guide-to-game-day-routines-for-athletes

8. Create pre-game routines.
   https://www.youtube.com/watch?v=yY2dUuMj8q8 (LeBron James's Chalk Toss)

9. Use physical cues to help you get centered.

10. Use music wisely.

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Your thoughts lead to feelings, your feeling to actions. The brain messes up more than the body does and today you are going to practice being the boss of your brain and telling it exactly what you want to see happen in your sport.

You have to practice mindfulness in order to build your abilities to imagine the different senses with vividness and to hold them all within your mind! Take this as seriously as you would the drills your run in practice and concentrate as carefully as you would lifting a hard weight or learning a new skill.

Do this 10min exercise or one like it every single day and start to see more accuracy in your execution and more confidence in your skills. Every sport will have slight different nuances like whether you visualize holding a ball or not, take what works best for your sport from this exercise.

First, sit in a comfortable position. You may find it easiest to sit against a wall or in a chair.

Do a few shoulder rolls, couple twists and a few arm stretches to signal to your physical body that it’s time to let go and settle down.

Close your eyes.

As the breath goes, so goes the body. Bring your awareness to the tip of your nose.

Take a breath in two three four and out two three four. 5 times.

1. Pick a key aspect of your sport to perform in your mind.
2. Look down at your hands. If your sport involves a ball. I want you to notice it and hold it with a relaxed grip as you take in your surroundings. Notice the gym around you. Do you see other people. Start by scanning directly to your right and then to your left. Are there other athletes around you? Then begin to span out and look around. How bright or dark is the space you are in? How big is the area you are in? Is there a crowd?
3. What sounds do you hear? Start with your own steady controlled breath, then imagine what sounds are on either side of you…then farther away. Is there music playing? An announcer? People talking? Crowds cheering? Focus in on the tiny sounds…like birds chirping or splash of the pool or swoosh of a ball going through the hoops as people run drills etc.
4. What do you smell? Sweat, chlorine, the concessions, crisp fall air…What do you smell?
5. What does earth beneath you feel like? The uniform on your skin? Are you sweating? Is your body warmed and stretched? Is there a breeze? What does the ball feel like in your hands? The texture is __________?
6. What taste is in your mouth?
7. Now you have set yourself in the scene. You are fully there and stand in complete control. ready.

You breathe confidence in and exhale doubt. You are prepared for this moment. And a smile comes to your face. You get to compete. You get to play. Today is your day.

1. You are ready to perform the task at hand. What signals your start? A whistle, a horn, a teammate passing you the ball? Imagine yourself physically going through the motions.

What do the muscles in your arms feel like? Your legs? Effortlessly, your body knows exactly what to do and your brain is knows exactly where you want the ball to go or you want your body to move.

1. Stay with your task. See it through to the end. You have all the time you need. Go through it all as slowly or as quickly as you want to. Feel the rush and the joy and relief as you complete your performance exactly as you hoped you would. Can you feel your heart pumping? What emotion do you feel? What sounds do you hear?

Breathe in joy and exhale satisfaction. Success is yours.

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“The most important attribute a player must have is mental toughness." -Mia Hamm

“Everybody looks at my body, but I use my mind more than my arms.” -Mark McGuire

“Competitive golf is played mainly on a 5 1/2 inch course…the space between your ears.”
-Bobby Jones.

Elite athletes understand the difference between performing good and performing at your highest potential is determined by both the time and effort you put in to building your physical muscles and skills AND the time you take building your mental muscles; being the boss of your thoughts and your breath. Both are acquired skills that take practice!

What does "being mentally tough" look like in life? Listen in today to hear about the 7 C's of mental toughness from Gary Mack's book "Mental Gym" and 10 mental strategies you can incorporate into your life TODAY!
https://www.barnesandnoble.com/w/mind-gym-gary-mack/1100011046?ean=9780071395977

Seven C's:
1. Competitiveness
2. Confidence
3. Control
4. Commitment
5. Composure
6. Courage
7. Consistency

Ten Mental Strategies used by Elite Athletes:
1. Visualization
2. Mindful meditation
https://www.buzzsprout.com/1934961/10860119-episode-21-meditate-on-this.mp3?download=true
3. Preparation Routines
4. Positive self talk
5. Music
6. Do the math
7. Set goals
8. Breathing
9. Optimism
10. Film analysis and deliberate practice

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This is the first Mindset podcast for our Isha Warriors series "Yoga For Athletes" (Y4A)!! Know that in the weeks ahead there will be sports analogies and references AND know that regardless of if you play a sport of not-every episode will be applicable. That is because an abundant mindset can pertain to any circumstance.

Today, understand that you are of GREAT WORTH and always SOMEONE before SOMETHING. To understand this you...

1. Need to figure out "Your Why".

2. Establish what you value.

3. Live your life with these values.

4. Remember you are more than just a uniform.

“Sports can bring out the best of people…ordinary people who overcome fear and self doubt and do great things. But never forget that sports are the catalyst not the creator; THAT greatness lies within each athlete regardless of if they are wearing a uniform or not.”
-Alli Louthain
Janne Mortensen Tedx Talk (2019) "What Gives Elite Athletes the Edge"
https://www.youtube.com/watch?v=Y7J-WvrI4DM&t=26s

Chris Bosh's book "Letters to a Young Athlete"
https://www.amazon.com/s?k=letters+to+a+young+athlete&crid=28OD0FPQMRMG3&sprefix=letters+to+a+young+athlete%2Caps%2C81&ref=nb_sb_noss_1

Highland Rugby Movie "Forever Strong"
https://www.amazon.com/Forever-Strong-Sean-Faris/dp/B0023UZBBI/ref=sr_1_4?crid=IU1AU168H7V4&keywords=forever+strong+movie&qid=1658174893&sprefix=foever+strong+movie%2Caps%2C84&sr=8-4

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What’s YOUR game? 
What do you like to do to keep your body moving? 
Whether you are a high school pitcher or a retired pickle ball player…You’ve got game.  

You have things you do that bring joy to your life and health to your body and today I am going tell you 7 ways doing consistent yoga will level up your game; something players like Lebron James, Aaron Rogers, Russell Wilson, Evan Longoria, Keith Mitchell and so many other athletes have known for years!!

Consistent Yoga...
1. Builds Mental Muscles
2.  Prevents Injury
3. Aids Muscle Recovery
4. Improves posture, body alignment, body mechanics, balance and body awareness
5. Strengthens your core
6. Builds Emotional Resiliency 
7. Improves Sleep

Listen in on how yoga can help level up your game today! 

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I think you are a big deal and I think you should BRAG- “B.R.A.G.” In fact, I believe there would be more peace within ourselves, our communities, our nation and our world…if people would B.R.A.G. the way I teach today.

Growth begins with believing in yourself…

…but when does self assurance move into arrogance?

…when does faith and confidence move into prideful cockiness?

How do we increase our self esteem in a healthy way?

Today I will talk about what B.R.A.G. stands for to me and how following this acronym will help you answer the two questions above and talk about 10 ways to continuing growing and increasing in self esteem in a way that is honoring to you and the people you interact with.

So what does B.R.A.G. stand for?

B-Be confident. (Not cocky.)

R-Radiate light. (Remember to charge YOUR battery.) https://ishawarriors.com/podcast/episode-20-light-keepers

A-Always be humble and teachable. (This is the key to accessing your super powers.)

G-Give others permission to B.R.A.G. too. (Help others step into their greatness too.)

6 Attributes of a CONFIDENT PERSON versus a COCKY ONE:

1. A confident person understands who they are. They take the time to acknowledge their strengths and their weaknesses and own both. A confident person understands that to be self assured DOES NOT EQUAL being perfect. To be self assured is to love yourself despite your imperfections, so they are more willing to be vulnerable, to take risks and try new things.
2. They easily accept compliments knowing they are awesome and they just as easily admit their mistakes because they know that recognizes where they fell short or where they are out of alignment is the first step in learning from a mistake and becoming more awesome.
3. They don’t waste time playing the blame game.
4. They see themselves as equals to all they come into contact with. Not superior or inferior. Equal.
5. The energy behind a confident person’s words and actions comes from their knowledge of their great self worth.
6. When you are with a confident person. You feel important and more confident.

A cocky person…

1. Does not take the time to look within and see the good the bad and the ugly. They believe that to be self assured they need to be perfect, they are less willing to be vulnerable, and they are more likely to stay with what is known and safe to them.
2. Because they need to perfect, they can never acknowledge they’ve made a mistake or could be wrong about something.
3. Which means everything is always someone else’s fault or a circumstance out of their control.
4. They often see themselves as superior than others and put others down to stay feeling up. OR they feel inferior and insecure so they embellish their accomplishments and achievements, they obsessively talk about their possessions and things that they tie their worth to, to convince everyone including themselves that they too have worth.
5. The energy behind a cocky person’s words and action comes from their lack of self esteem and feeling of worthlessness.
6. When you are with a cocky person. You feel less than and unvalidated.

A PERSONAL CHECKLIST:

• Do I understand my worth?
• Do I understand my strengths and weaknesses?
• Am I confident in my abilities take pride in my accomplishments and give myself permission to succeed and shine?
• When I talk to others am I coming from a place of self assurance and treat them as my equal OR insecurity and fear because I feel superior to or inferior to them?
• What can I do to develop more confidence and self esteem?

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Have you ever thought... "What even is meditation?" or "There's no way I could hold still long enough to meditate!" or "I can't make my brain stop thinking; that means I'd be horrible at meditating!"

I want you to know that daily meditation is way more accessible than you think and after you hear all the incredible benefits of doing meditation-you will want to try it!

Benefits include...
-Helping us recognize and understand our emotions, improve our immune system, helps us fall asleep faster and sleep deeper, enhances our memory and thinking, decreases our "Body Age", improves quality of life for people in chronic pain, IBS, heart disease...and more!

Today I debunk 11 Meditation Lies that keep people from trying mediation out.
1. You have to practice in silence.
2. You have to "clear your mind".
3. Mediation is always relaxing.
4. If your mind wanders you've messed up.
5. Meditation is hard.
6. Meditation is a selfish indulgence.
7. Meditation makes you weak.
8. You have to be sitting to meditate.
9. "I'm not good at it."
10. Meditation is only for religious people.
11. Meditation takes hours.
https://www.forbes.com/sites/jonisweet/2020/05/30/11-meditation-myths-you-should-stop-believing/?sh=216ae15a55b6

I also talk about 6 ways you can start practicing mediation today!1. Focus on your breath.
2. Mind Anchoring in the Mundane.
3. Bring attention to different parts of your body.
4. Practice visualization.
5. Listen to guided meditations. There are sooo many! Here are a couple you can try out. Don't get bogged down trying to research the "best" one. Just try a free app out like "Smiling Mind" or type in "guided meditation" on Youtube...and start "being in touch with life" today.
https://podcasts.apple.com/us/podcast/bonus-meditation-come-to-your-senses/id1610455351?i=1000557910993

https://podcasts.apple.com/us/podcast/bonus-relaxation-help-a-vacation-from-my-problems/id1610455351?i=1000557650481

https://podcasts.apple.com/us/podcast/bonus-sleep-help-be-still-place/id1610455351?i=1000554625733

https://podcasts.apple.com/us/podcast/bonus-sleep-help-highlight-lowlight-insight/id1610455351?i=1000555050604

1. There are a lot of alternatives! ie Coloring, knitting, walking, journaling, reading

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Light & Dark aren't just popular motifs for every epic tale.

“Darkness cannot drive out darkness: only light can do that. Hate cannot drive out hate: only love can do that.” -Martin Luther King, Jr

This world needs YOUR Light.
What does it mean to be a Light Keeper?
What does it feel like to have Light within?
How do we develop and grow our Light; our Highest Self?

Listen in and find out.

***Light Keepers
by Alli Louthain

"Beautiful Friend full of light within-
You are about to embark on a journey.
Whether your first time on this path
Or traveling down a familiar trail,
Know that you are not alone.
If worry, fear or pain cast a shadow and the way seems unclear
Breathe deeply and know lights have been lit all around you.
You are surrounded by warmth, support, love...
And our prayers.
For we have been down this road before.
Strength in numbers,
Comfort in light,
Light Keepers." (Copyrighted 2012) *What does inner Light feel like?

1. You feel happy & peaceful.
2. Your mind feels clear and confident.
3. You don’t feel easily offended.
4. You are friendly & helpful with others.
5. You feel optimistic.
6. You feel happy for the success of others.
7. You feel in control of your appetite & emotions.
8. You feel desire to engage and connect with others.

How do we develop our Highest Self; that Inner Light?
1. OWN YOUR STORY.
Don't be scared to look inside and see "the bad, the good & the ugly" within.
(EPISODE 10: "Demons"
https://ishawarriors.com/podcast/episode-10-demons-week-two-freedom-from-depression-amp-anxiety
2. RECHARGE YOUR FLASHLIGHT.
(EPISODE 14: "It Comes Back to You")
https://ishawarriors.com/podcast/episode-14-it-comes-back-to-you-week-six-of-freedom-from-depression-amp-anxiety-with-special-guests-from-fearless-wellness
Some ways to grow that Inner Light...
1. Daily prayer/meditation: If the term "meditation" seems ambiguous to you. You are not alone and next week's podcast I will be sharing beginners tips for meditation and mindfulness!

1. Good books, scriptures etc.

2. Listen to podcasts, TEDtalks, talks, interviews with people who uplift and inspire

3. Serve others

4. Journal

5. Do yoga

6. Get adequate sleep

7. Nourish your body with good food

8. Surround yourself with beauty

9. Surround yourself by other Light Keepers

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When was 16, I was given advice from a very wise person who knows me better than myself. And that advice was this, “Alli, listen to understand. You will be tempted to listen to answer, but if you listen to understand you will develop empathy and compassion and be great force for good in this world.”

Listen to understand.

These three words have been my companion for 26 years.

Karl Mennige once said, “Listening is a magnetic and strange thing. A creative force. The friends who listen to us are the ones we move toward. When we are listened to, it creates us, makes us unfold and expand.”
Today I talk about why listening helps us grow, why listening to understand is so important and 10 ways you can start developing the skill of active listening.

1. Be present.
2. Be open minded.
3. Be respectful & empathetic.
4. Ask open ended questions.
5. Show you are listening.
6. Be genuine.
7. Don't interrupt.
8. Don't hesitate to ask someone to repeat something.
9. Listen to understand yourself.
10. Don't wait for a convenient time.

Join Monthly Membership for only $10.
CODE: ONLY10
Just want the series?
8 Week Freedom From Depression & Anxiety Series
CODE: FREEDOM
https://ishawarriors.com/join-teen-yoga

What is the Silent Observer?

Episode 4: Dirty Pain & Sticky Thoughts
https://ishawarriors.com/podcast/episode-4-dirty-pain-and-sticky-thoughts

Episode 9: It's OK to be Not OK
https://ishawarriors.com/podcast/episode-9-its-ok-to-be-not-ok-week-one-freedom-from-depression-amp-anxiety-series

Episode 10: Demons
https://ishawarriors.com/podcast/episode-10-demons-week-two-freedom-from-depression-amp-anxiety

Episode 11: The Fall
https://ishawarriors.com/podcast/episode-11-the-fall-week-three-of-freedom-from-depression-amp-anxiety

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"I watch ___________ grow in awe and enjoy the process." Is the mantra for all my yoga classes this month! 

What do you want to see grow in your life? 

An attribute?  A skill? Physical strength? 

"Change is inevitable-growth is optional." -John Maxwell

Choose to invest in growing in your life and then "consider the lilies how they grow-they toil not, nor do they spin." and follow the example of nature and focus on the things you CAN control and let the universe take care of the details and all the things you can't.

Trust the seeds you are planting right now, surrender into that place of discomfort as you experience growing pains and be grateful for another day to pursue "the new beginnings that are calling you." (Morgan Harper Nichols.)

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We want to help and serve those who we love. The problem arises when we feel like it is our job fix and save others.  We wrap our own worth up in how our help is received, in what the outcome is and if the receiver makes the changes we think they should. 

Today I talk about why we feel the need to fix people, what the benefits are of letting of that need are and how we can move away from that energy of fixing and saving others to helping and serving!

For example...

"We fixate of fixing others, because we ourselves are not whole." -Alli Louthain

Be honest with yourself and what your own worth is and what your own needs are...this is a great place to start self healing and create a safe space for you to be your True Self which inevitably creates a space for others to be their True Self...

These wise words and so much more in today's episode! Listen in and let's enjoy this journey together.

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Jillian Pransky said, “May I recognize when I need to pause and start over.”

We have talked about so many incredible tools over the last 8 weeks that can help us get leverage over our thoughts and emotions...but it can be difficult to practice all the thought work in "real time" when all the chaos and commotion is happening.

May we recognize when we need to slow down, take a minute, breathe deep, collect our thoughts acknowledge our emotions, process and RINSE out the toxic ones...AND know that we will most likely need to do it all over again...a day later, a week later...maybe even a minute later.

RINSE & REPEAT
RINSE & REPEAT

One of my all-time favorite quotes is from Maya Angelou, “Do the best you can, and once you know better, do better.”

Listen in and let's do better together!

"No Time For Toxic People" by Imagine Dragons
https://www.youtube.com/watch?v=wJt2qKPZpsk

The story I share called "A Heavy Load" is from "Zen Shorts" by Jon J Muth
https://www.amazon.com/Zen-Shorts-Caldecott-Honor-Book/dp/0439339111

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What if I gave you a blank check and told you you could write WHATEVER amount of money you wanted in the empty space and it would be given to you? 

How much money would you ask for?  Would you write down the amount you made last year mowing lawns and babysitting or put down a million dollars? Would you write down what your salary was last year or what the salary of the CEO running your company was making? 

It’s a no brainer. Think of how many fun and incredible things you could do with a million dollars!! 

OK, what if you envisioned the next 6 months of your life was like that blank check and you could write in whatever you want to see happen on the empty line?

Would you write in the same scenario that’s been playing on repeat the last 6 months or would you write in something even better for yourself?! 

Every new year. Month. Day. Moment…is like a blank check. What do you WANT your future to look like. What would you do to make those changes become a reality? 

"Whatever It Takes" by Imagine Dragons
https://www.youtube.com/watch?v=lJiI2D95Ky0

Creation Journal
https://shop.liveyourtruth.com/collections/books/products/creation-journal

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WHAT YOU THINK MATTERS. WHAT YOU DO MATTERS. WHAT YOU SAY MATTERS.

WHAT YOU WATCH MATTERS. WHAT YOU LISTEN TO MATTERS. WHAT YOU EAT MATTERS!

Life is an echo. What you send out-comes back. What you sow-you reap. What you give- you get.

SO CHOOSE WHAT MATTERS MOST TO YOU, AND BE INTENTIONAL WITH HOW YOU LIVE, BECAUSE...
“THE WORLD IS AN ENTIRE MIRROR OF YOU”. -Deepak Chopra
Or in other words... "It Comes Back to You" - Imagine Dragons
https://www.youtube.com/watch?v=xKkkIxSQ9wE

And today I will be focusing on how what you EAT matters. I have brought on two incredible trained functional nutritional therapy practitioners from Fearless Wellness to give us a few free ways we can start being more mindful in the way we fuel our bodies!

Click on any link below to find out more about what Nikki and Sydney have to offer!

Nikki Walton, FNTP
Sydney Call, FNTP

https://www.coachingwithnikkiandsydney.com/sugar/
Insta: @coachingwithnikkiandsyndey
https://www.instagram.com/coachingwithnikkiandsydney/

TikTok: fearlesswellness
https://www.tiktok.com/@fearlesswellness

Podcast: Fearless Wellness with Nikki and Sydney
https://www.coachingwithnikkiandsydney.com/podcast-2/

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Have you forgotten that YOU are the protagonist of your play?! Take responsibility and own your own story...you are the master of fate!

“YOUR TRAUMA WAS NEVER YOUR FAULT, BUT HEALING WILL ALWAYS BE YOUR RESPONSIBILITY AND OPPORTUNITY TO HAVE THE LIFE YOU DESIRE.” -CAROL TUTTLE

'Cause I know what I'm meant to be

I don't need no one to believe

When it's all been said and done

I'm still my number one

'Cause I know what I'm meant to be

And these people might not see

When it's all been said and done

I'm still my number one” -IMAGINE DRAGONS #1

Have you forgotten that YOU are the protagonist of your play?! Take responsibility and own your own story...you are the master of fate!

“YOUR TRAUMA WAS NEVER YOUR FAULT, BUT HEALING WILL ALWAYS BE YOUR RESPONSIBILITY AND OPPORTUNITY TO HAVE THE LIFE YOU DESIRE.” -CAROL TUTTLE

I believe you have unique gifts to offer this world and a unique Light only you can share. Own your importance and invest in yourself. Listen in and find out how important trusting your own intuition is...and click below for a fun reminder that you were born to do something no one has ever done before!

"I Was Born" by Hanson
https://www.youtube.com/watch?v=p8IkOMrxcHs

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WHAT LESSON IS BEING OFFERED TO YOU RIGHT NOW?

EMBRACE THE LESSON INSTEAD OF RESISTING IT.

LEARN. 

GROW.

THEN WHEN YOU ARE READY; LET IT GO.

Anything you can't control is teaching you how to let go...what an incredible way to look at our circumstances in life.  Listen in today as I talk about seeing our experiences as teachers and the importance of letting go. 

We acknowledge how we feel in this moment without judgment, listening to and observing our thoughts, emotions and actions in a “be still place” and we practice being present, knowing there is power in the Now. 

With self awareness comes self worth. I believe that 100%.

With self awareness comes self understanding and self compassion and with that self worth.

I can not think of a greater gift than to help someone see their self worth. Share “Monday Mindset with Isha Warriors” with people you love y’all. Let’s rise up together. 

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"Wherever you are.  Be all there." -Jim Elliot 

One of the ways you can practice "being all there" and more present is to bring awareness to specific senses.  Focus on what you see, hear, smell, touch and taste. 

Whether you pick just one sense or all five, you can "come to your senses" more fully wherever you are; during class, at a work meeting, at home or in the park...Doing an exercise like this one has a dual effect; it simultaneously wakes up your brain and brings clarity to thought, as well as calms the nerves.  So whether you get easily distracted, need to come out of a mental fog and clear your head or feel a panic attack coming on...observing the feedback of your senses helps bring balance which helps all three scenarios! 

Being present isn't about trying to silence the mind or resisting an emotion...it is about being very aware or the feelings, the thoughts and the body; accepting what is and learning from it.

Doing a mediation like this one helps you BE PRESENT by... 
-Silently observing without judgement.
-Letting go of attachment to outcomes.  
-Connecting with yourself and your surroundings.
-Quieting the "monkey mind"; which is constantly projecting into the future or rehashing the past.

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BE PRESENT.

THERE IS POWER IN STAYING IN THE NOW.

WAKE UP YOUR SENSES.

FALL INTO THIS VERY MOMENT.

LET GO OF TRYING TO HANG ONTO YESTERDAY.

LET GO OF WHAT YOU THINK YOU WILL HIT TOMORROW.

“The bad news is you’re falling through the air, nothing to hang on to, no parachute. The good news is, there’s no ground.” -Chogyam trungpa

LET GO OF WHAT YOU THINK YOU WILL HIT TOMORROW.

LET GO OF TRYING TO HANG ONTO YESTERDAY.

FALL INTO THIS VERY MOMENT.

WHAT DO YOU SEE, HEAR, SMELL, TOUCH & TASTE?

WAKE UP YOUR SENSES.

THERE IS POWER IN STAYING IN THE NOW.

BE PRESENT.

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Do you remember the movie, "What About Bob?"!?

In the 1991 movie, Bill Murray, playing a troubled soul named Bob, is given a figurative prescription from Dr. Marvin to take “a vacation from his problems”.  Bob excitedly does just that and at one point in the movie, we see Bob has asked to be strapped to a ship mast to combat his fears of being out on the water and as the boat glides along the water, with complete joyful abandon, he exuberantly shouts, “I’m sailing! I’m sailing!”

Wouldn't it be amazing to feel like we were sailing through a difficult circumstance? 

This visualization is dedicated to my dear friend, Becky, who is going through cancer transfusions right now and in desperate need of taking "a vacation from her problems" even if she can't physically go anywhere to escape.

Whether you are waiting to go in for a procedure to happen, the dentist to drill or stressing over an upcoming exam...there are times in our life when it is beneficial to listen to a guided meditation to bring awareness to the breath and help us let go of the worries before us...

So take a little vacation with me...your circumstance might not have changed, but you may be surprised at how much YOU can change in 26 minutes when you put your mind to it.

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BE STILL.

IT MIGHT BE THE HARDEST THING YOU DO TODAY.

KNOW THAT THE UNIVERSE HAS YOUR BACK.

YOU ARE IN THE PALM OF GOD’S HAND.

“If you want to know who you are, you have to look at your real self and acknowledge what you see.” -naruto

OBSERVE & PROCESS (YOUR FEELINGS, YOUR THOUGHTS, YOUR ACTIONS)

BE BRAVE ENOUGH TO FACE YOUR DEMONS.

YOU ARE IN THE PALM OF GOD’S HANDS.

KNOW THAT THE UNIVERSE HAS YOUR BACK.

IT MIGHT BE THE HARDEST THING YOU DO TODAY.

BE STILL.

What has stopped you from taking time to carve out "BE STILL TIME"? Are you scared of missing out? Are you scared you won't get "it" all done? Are you scared of what you might see if you take the time to look inside?
Today we talk about how we can get to know ourselves better which leads to loving both the masterpiece and the hot mess that we are!

“Love ALL of you. Love your strengths and allow yourself to shine; knowing with those strengths you can do good. Love your weaknesses and allow yourself to be imperfect; knowing those weaknesses keep you humble and teachable which are essential traits to developing your highest self.” -Alli Louthain

Click here for: One Line A Day Journal

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Hola y buen dia! So grateful to have my friend, Dr. Anllely Fernandez, PhD come on as a guest to share her wonderful insights in Spanish!

Anlley is from Chile and has been in the U.S. for the last two years doing her post doctorate in Neuroscience Research.  

Listen in as she shares 11 ways you can start supporting your mental and physical health today! 

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"It's OK to be not OK.
It's just fine to be out of your mind.
Breathe in deep, just one day at a time." -Imagine Dragons
https://www.youtube.com/watch?v=fJZZ63OEU30
Pause.

Breathe Deep.

Acknowledge. 

In this moment, simply acknowledge how you are feeling. 

"Knowing your needs is a superpower." -Cleo Wade

Let go of any judgment, shame or criticism you might associate with the feeling. 

Learn how acknowledging how you feel is the first step to  getting more leverage over your thoughts and emotions. 

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Do you find that you internalize the pain of others?

Do you feel responsible to fill the void other's feel in their lives or try to fix their problems or "make them happy"?

Have you ever found yourself mirroring someone's mood and emotions; reacting without much thought instead of responding in a way that reflects your highest self?

Bruce Lee once said, “You will continue to suffer if you have an emotional reaction to everything that is said to you. True power is sitting back and observing everything with logic. If words control you that means everyone can control you. Breathe and allow things to pass.”

Observe don't absorb.

This mantra may be the most powerful three word you will want to incorporate into your life this year.

Learn how we can be compassionate without internalizing, listen without judgment and stay in a place of power so we can truly help those in need instead of getting sucked into the undertow.

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What was the highlight, lowlight and insight of your day? 

This 30min track provides a simple guided thought download that can be done before bed; followed by a guided relaxation.  

Process and let go of your day and then drift off to a deep restorative sleep tonight! 

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Stretch. 
Breathe Deep. 
Let Go.
Give yourself permission to let go of the thoughts that so easily beset you.
Mindfully let go of the tension in your body.
And allow yourself to drift effortlessly off to sleep as you create a place of stillness and beauty in your mind. 

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It's March. (And if it isn't March, when you listen to this...pretend it is March!) And you notice the post it note with New Years resolutions tacked up on your fridge...what feelings come up when you see what you have or haven't accomplished so far this year? Are you like 80% of the population and have abandoned those goals already at this point in the year? 

Listen in and hear how resolutions are different than setting intentions or a sankalpa and how cultivating a practice of bringing the latter in to your life will move you from a sense of surviving to thriving in an honoring way that will create space for transformation to happen naturally in your life. 

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If you or someone you love has been swimming in the rough seas of mental health, listen in as I talk about a natural therapy that has been proven to help by decades of research across the globe. 

It is a resource that has been backed by decades of research across the globe to help support and augment the other wonderful resources you are utilizing to thrive in this life!!  Listen in and find out what it is!

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Do you feel like COVID broke your abundance button? 

There have been copious amounts of closures, cancellations and changes over the last couple years…and it is easy to let those things close down our desires, cancel our dreams and change our outlook on life. Do you feel like all you see is lack, want and insufficiencies? 
It’s OK. You are not alone.

Marianne Williamson once said, “The key to abundance is meeting limiting circumstances with unlimited thoughts.”  

Thoughts of scarcity are like weeds. Listen on how to identify those weeds, root them out and replace them with a garden of abundance! 

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You're cleaning out your pantry and you see a dust covered can in the back...it's been expired for years...do you throw it away or serve it for dinner anyway?!

How often do we keep consuming expired thoughts and beliefs that aren't giving any nutrition to us emotionally?

Today you learn how pain can be a teacher not a tyrant and how we need to be like a tourist viewing our thoughts and emotions with a camera of curiosity not a lens of criticism. 

https://jodymoore.com/pain-clean-dirty/

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"Out beyond ideas of wrongdoing and righting, there is a field. I'll meet you there." 

Learn why creating connection is essential to wholeness and healing, how changing how you view people makes it easier to talk to them and different steps we can take to get closer to "Rumi's field".  Try on some new thoughts with me today and let's enjoy the journey together!

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Many people know that Aloha means "Hello" and "Goodbye", but did you know that it also means "Love"? Have you ever been in a room where the speaker gets up and says, "Aloha!" and everyone responds back with "Aloha!"?  Not only does it grab everyone's attentions, but it literally changes the feel in the room.  Perfect strangers on either side of you feel more like friends and the speaker feels more welcome in front of the crowd.  When I lived in Hawaii, anytime someone got up to the pulpit in church they would say "Hello" in their native tongue; "Male e lelei", "Kia ora", "Bula vinaka", "Kon'nichiwa" and so on.  If you were a Haole from the states like I was, you adopted "Aloha" and the Hawaiians adopted you. This heart centered culture took root in my heart and set the tone for how I wanted to live the rest of my life.

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A first podcast is kind of like a first date and like Will Smith said in the movie "Hitch", "She may not want the whole truth, but she does want the real you. She may not want to see it all at once, but she does want to see it."  You already said "yes" to listening to my podcast when you could have said "no"...so here is an introduction to the real me!  Let's enjoy this journey together!