The Top 5 Mistakes Women Make In Creating Genuine Wealth (And How To Fix Them!)


The Cost of Taking Your Business Online

Posted on May 20, 2017 in Blog, Business Advice, General, Joy & Happiness, Personal Development, Self-Care | 4 comments


I’ve been reflecting on the 10 days I spent in Denver for our Live Well Training Week for my LW and SexyFit™ Coaches.

Guess what the #1 AHA / learning / favorite thing of the whole week long training was? From almost all participants, including me?

The in person connection.

It wasn’t the awesome business and lifestyle training :)  It wasn’t the health, entrepreneur or personal development training. It wasn’t even the SexyFit™ Dance Classes (although that came a close second – music to my ears).

It was the connection and interaction that we all experienced during the 10 days.

So interesting and thought provoking.

Why?  6 years ago I moved my 80% in person business, to an 80% online business. This was a HUGE step in creating a life I loved, as I had always dreamed of living around the world and being able to work from anywhere…from just my laptop.

Doing this meant that my programs and trainings were now 80% online and completely scalable. It meant that all my 1×1 coaching was done over the phone or Skype.  It meant that the 20% remaining ( Create A Life You Love Retreats, teaching SexyFit™ Dance and running 1-2 trainings per year ) were basically the only things I did in person.

And I’m SO glad I did it.  I’ve been able to work with many more people than was ever possible previously. I’ve been able to live in unique places, experience new things and evolve. And I love running a business online because it’s the ultimate freedom – working hard, but for myself, on my own terms.

However, it came with a cost:  A loss of connection with real people, in real time, in person.

Don’t get me wrong – I still love being an online entrepreneur and wouldn’t trade it for anything. But ironically, I’ve noticed that the more online I’ve gone and the more freedom I’ve created for myself, the less real and deep connection I’ve fostered.

This may seem very obvious to you, especially because we know Facebook, Instagram and being glued to our phones or laptops all day, isn’t the answer for a fulfilling and soulful life.

But I mean something more than that.  I mean that even when you think you’re living a life you love, creating more freedom and independence, be mindful not to create so much freedom, as to no longer have real connection.


We need both.

Without freedom (one of my highest values), I feel suffocated. But without connection, I feel unfulfilled. UN-soulful.

Since I’ve been sharing things that I believe have contributed to my feeling irritable and bitchy for the past year, I suspect a lack of deeper connection with people IN PERSON has been a part of these feelings.

So, on our US trip for the past month to Laguna Beach – Denver – Miami, I’ve been making a concerted effort to connect and catch up with old friends. And damn, it’s felt good 😃

Thank you.

To every single one of my friends, colleagues and partners that have welcomed me back into your life. THANK YOU for reminding me how how important in person connection is and how good it feels to spend time in person, not just through Facetime and Voxer.


How much do you need of both in your own life?

Action Steps:

Do you resonate with this blog?  Have you moved your business more online, only to feel less connected to others?  What are ways that can or have created both more freedom and more connection in your own life?

Share here – the best insights happen in the comments when we share our ideas and strategies. I personally read every single comment and and always respond – I love to hear.

Carmen Marshall

PS  Think someone would benefit from this blog?  Sharable icons on the left :)

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Bitchy For A Year

Posted on Apr 15, 2017 in Blog, Business Advice, General, Joy & Happiness, Personal Development, Self-Care, Stress Reduction | 0 comments


I’ve been irritable for over a year.

There are so many reasons that I could use to legitimize and explain-away my crankiness – the state of the world, starting two new companies, challenges in business and life, moving, buying a house, new relationship, reinvention of self…

But bottom line, I’m just cranky.

And, it’s not how, or who I want to be. I know that stress wreaks absolute havoc on my health, weight (hello 8lbs from nowhere) and immune system, as well as my confidence, motivation and relationships. And most importantly, I don’t like how I feel or the energy I’m giving out. It’s not how I want to experience life – or how I want people to experience me.

So, over the next few blogs, I want to share some of the ways that stress has affected me, and what I’ve been doing about it. Some are little things, some are bigger things. But all are things that move me away from being loving and happy, and result in my being resistant, tense…and, well, bitchy.

Assuming the Worst

One of the things I’ve noticed over this past year is that I assume the worst. I didn’t used to be like that, but I definitely have been lately.

There are many reasons why we assume. I personally think that three of the biggest reasons in today’s world are: (1) we live in an ever-increasing fast paced culture, (2) we have minimal bandwidth and are emotionally raw from being constantly stressed, and (3) our brain tries to help and takes shortcuts (assumes), in an effort to give us more time.

But assuming exacerbates everything and not only creates more work for me (un-doing the damage I create when I assume incorrectly) but it also creates more resistance and tension in my body.

Why? Because typically, I’m not assuming the best case scenario, I’m assuming the worst.

It’s natural, and understandable, but it doesn’t have the effect I want – I end up being even more tense and frustrated, which doesn’t help anything.

And it definitely doesn’t support living a life I love.

I’ve noticed that I assume:

  • Anytime I’m rushing. For example – when I speed-read an email on my iPhone, I can completely misinterpret the whole dialogue.
  • In conversations, I quickly jump to conclusions, without asking questions and finding out all the facts (and feelings).
  •  When I’ve had a negative past experience. I’m already tense and resistant state even before I begin a conversation – call centers, banks, business meetings having to do with finances, and things that I feel like I’ve been really clear about, but are showing up again.

Can you relate to any of the above?

So what can we do – besides going to live on an idyllic island in the south pacific with no news, no stress and no challenges?


What I’ve been doing that helps:


1. S….l…o…w…i…n…g….D…o…w….n

I’ve been deliberately slowing down for 1-2 minutes, 3x’s per day so my body can decompress; so I’m not consistently in fight or flight mode. We’ve got to make time to slow down in today’s world. The faster we go, the more information we assault our senses with, the more tension we create in our body. Slowing down helps our body return to it’s natural state of resiliency and resourcefulness. My go to’s: lying down on my bed, putting on music, dancing, going for a quick walk, taking a shower, getting out in nature and hugging my partner and cats.

2. Reading emails and texts slowly

and with my full attention. No speed reading!

3. Asking questions

to understand the whole picture, before speaking. Seeking first to
understand (cliches are cliches because they are so true) before judging, deciding or jumping in.

4. Trying to assume the BEST case scenario first

This puts me into a receptive, loving space (where magical things can actually happen!) It doesn’t mean that I’m naive or will step over anything I need to address. But it does mean that I’m in a more receptive place – for the actual reality of what is being said, and a solution.

5. Assuming the person is on my side, is a good person, and/or has had a stressful day

(in that case, extra compassion and kindness from me would actually hugely help them), as it relates to the situation. I remember a mentor once said, “if you get asked a question that seems like someone is attacking you, assume that they are a GOOD person just asking questions, seeking to understand – and respond from that place.

6. Breathing

Deeply. A few times. Then I respond.

7. Being Curious

I learned this from a Somatic (body focused) Coach who was all about being curious about everything, rather than making an immediate judgment or decision. (I’m still working on this one as I’m type A and tend to make decisions and judgements quickly, rather than being curious 😃 ) However when I do it, it works.

8. Keeping my vibration high

Music, dance, exercise, getting outside, pets, connection with my partner, contribution, gratitude are all things that help keep my vibration high and counter-act negativity. They help me assume the best scenario, because I’m happy, not maxed out. The happier I am, the more naturally assume all is good around me. It all, ALL starts with us.

9. Self-Care

For me, that means quiet time on my own, puttering, shopping at Lululemon (don’t ask me why, but it soothes my soul), making raw food etc. Because, when we’re sourced, everything works better. Oxygen mask on first. Yes, that massage is always necessary.

10. Addressing my own worries, procrastination and personal challenges

so that I’m not projecting my frustrations on someone else (how many times has the poor bank call center rep borne the brunt of my wrath simply b/c I’m frustrated about additional things).

11. Checking in on my feelings

and not judging myself for feeling the way I do. What am I feeling right now?  I’m feeling irritated? That’s ok. I’m feeling angry and frustrated? Why is that? Oh, because of “xyz” and it’s okay. This is one of the most therapeutic things we can do – NAME the feeling, ask why we’re feeling that way and tell ourselves it’s okay to feel that way. Usually the feeling dissipates, or at least lessens because I’ve allowed it.

Of course, we can, and should, always remove ourselves from situations and environments that are causing us unnecessary stress or harm. We should speak up and out about what we feel strongly.

But there are times in life that simply are more stressful, situations I don’t want to remove myself from and worldwide events that keep happening, whether I want them to or not. And even when I need to speak up and speak strongly, I can do it from a grounded place of love and strength, not heated anger and frustration.

Finding soulful strategies for those moments, that help us feel sourced, strong and loving, not only help our health, vibration and how we feel, but it also allows for more magic to happen in any given moment. And it makes us feel GOOD – who doesn’t want to feel grounded, strong, loving, clear and calm, and able to respond to life and others in that way?

  • Can you relate? Have you experienced this yourself? Have you been more irritable lately, assuming the worst, and jumping to conclusions?
  • When do you assume? Are there patterns for you?
  • What strategies work for you?

As always, I love, love, love to hear from you. The BEST conversation happens under the blog from your comments, questions and feedback. Comment here.

Love, love, love,

Carmen Marshall

PS I pulled this from some old notes on a book I love – all 4 points are such great reminders and put the body into a non-resistant, more loving state just by reading them, don’t you think?

The Four Agreements: A Practical Guide to Personal Freedom by Miguel Ruiz

1. Be impeccable with your word.
2. Don’t take anything personally.
3. Don’t make assumptions.
4. Always do your best.



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3 Ways to Cut Down on Caffeine (and enjoy it)

Posted on Mar 18, 2016 in Blog, Health & Nutrition, Self-Care | 4 comments


I usually write mostly about personal development and leave Health + Wellness mostly for my online program, the SexyFit™ Nutrition Challenge.

However, I’ve been feeling the urge to write more equally about all petals of the Create A Life You Love umbrella – Health, Wealth, Purpose, Passion, Relationships, Creativity, Spirituality, Lifestyle + Adventure. And I’ve since I’ve been getting this question more recently, and dealing it with myself, the Health CALYL petal gets to be first :)

How I kicked my café latte addiction – personal recipes included:

Interestingly, two of the hardest habits for me to kick, have both revolved around caffeine: Diet Coke (I know, crazy huh?) and Coffee. After several attempts, I was finally able to quit Diet Coke in 2005. (Thank goodness – especially as there is no doubt as to how toxic artificial sweeteners are for our bodies).

Coffee, I was actually able to quit way before 2005, but it snuck back in (with minimal resistance) about 4 years ago when I was on an speaking tour in Australia + New Zealand. Café Lattes in both places were soo yummy….

And oh. so. addictive.

Since then, I’ve gone on and off coffee – completely eliminating it when I don’t feel as vibrant as I want, and bringing it back when I’m feeling healthy and good.

Rinse. Repeat.

For the past 6 months though, I’ve noticed that anytime I re-introduce coffee, even as a treat, it makes me feel unbalanced. I become dehydrated (of course – coffee dehydrates you), I’m hungrier than normal after a couple of hours (initially coffee curbs huger, but then it increases hunger), my digestive system feels off (stomach ache from the acid and feeling clogged up), I’m moodier…and I gain weight.


All things I would prefer not to happen.

The challenge is of course that I love, love, love café lattes. I adore the ritual of a morning or mid-afternoon latte – it’s a treat, it’s warm, it’s sweet and it has a slight “kick”. All things that are hard to give up – even when I know how it makes me feel afterwards. Which is always my litmus test of whether to continue anything: “How do I feel afterwards? not just in the moment”

So this is what I did. I replaced, instead of eliminated. I found things that I liked at least as much and in some cases, even better. If you too are struggling to stay off coffee, or even just want to reduce your caffeine intake – here are my 3 Go-Tos that helped me kick my coffee habit – all super easy + yummy.

1. Chai Tea Lattes

Screen Shot 2016-03-17 at 3.04.50 PM

My absolute favorite replacement! I actually like chai lattes even better than coffee lattes. Chai Tea isn’t actually caffeine free, as it contains black tea leaves, but it doesn’t have the same effect that coffee caffeine has on our bodies.

In part, that’s because there is only 30-65mg of caffeine in 8oz of black tea, versus 100-200 mg in the average cup of coffee. But it’s also because the caffeine in black tea works because of a component called “tannins”. Tannins have a calming effect on our nervous system. They also help caffeine to be absorbed much more slowly, which bypasses the caffeine “shock” and instead creates a calm, relaxed, yet focused state characteristic of alpha brain wave patterns.

No wonder I feel so good after my morning chai tea :)

And I still get to enjoy the ritual of a latte. My mug that takes two hands to hold, the hot creamy almond or coconut milk, the feeling like I’m treating myself and the satiety I feel after chai tea. I don’t even miss coffee lattes. And I love the exotic taste and scent of the indian spices cinnamon, cardamon and nutmeg – all contributing to a morning ritual and treat.

Most importantly, I feel great afterwards.

And…. I drink it almost every single morning.

Carmen’s Favorite Chai Tea Latte
Serves 1, double for 2

1 cup of unsweetened almond and/or coconut milk (add more water and less milk if you like a less rich latte)
1 bag of Chai Tea (Numi’s or Tazo’s Organic Chai Tea are my favorite brands)
1/4 tsp coconut nectar
3-4 drops of English Toffee Stevia to taste (Sweet Leaf* Brand)

Put everything in a sauce pan and slowly heat til first sign of simmer.

Cooking Tips:

Watch carefully so the milk doesn’t boil over. I stay in the kitchen and do other things (take my vitamins, fill my water bottle for the gym) while waiting for the milk to heat. Why? I’ve left the kitchen way too many times only to return to burnt milk all over my stovetop :)

If you like even more spice, add a dash of cinnamon, nutmeg, cardamon and/or vanilla.

Travel Tip:

I always carry a chai tea bag and stevia with me, so that if I’m at a cafe that doesn’t have unsweetened chai tea (just the bag or leaves, not a premix), I ask for a mug of hot almond milk with cinnamon, and use my own teabag and stevia. Yummy, hot chai latte – healthy, vibrant living, without deprivation, on the go ?

Stevia Tips:

Stevia is a natural, organic plant from South America and gives sweetness without calories and is low glycemic.

*Sweet Leaf is my favorite brand as it’s completely natural, made from the whole stevia plant and has no odd aftertaste. They have great natural flavors – English Toffee, Lemon Drop etc – in liquid format.

Stevia tastes great on it’s own in cold drinks, but in hot drinks, it tastes a little thin. Adding a tiny bit of coconut nector, sugar or syrup, fills out the taste for hot drinks – and still keeps it low-glycemic.

Health Tips:

If you are struggling with not having the peristalsis effect (going regularly to toilet) from coffee, chai tea will help in this area :)

If you do want to go caffeine free, Tazo has a great de-caffinated chai tea version.

2. Green Tea

Screen Shot 2016-03-17 at 4.31.57 PM

I sip on green tea throughout the morning, up until about 2pm, as any later that that, it seems to keep me awake at night. Green tea, like black tea, also contains caffeine, but only 24-45mg per 8 oz. And it also doesn’t have the same effect that caffeine from coffee has on me (weight gain, moodiness, hunger).

Why else do I love green tea? It’s considered much healthier than coffee, because of it’s many wellness benefits. It’s packed with powerful antioxidants called catechins, which have been shown to potentially inhibit the growth of some cancers. Research also suggests long-term consumption of green tea might help prevent obesity, type 2 diabetes, and coronary disease and has also been linked to both stress relief and clearer thinking.

Carmen’s Favorite Green Tea

Tea of Inquiry Full Leaf – by Republic of Tea

I absolutely adore this loose leaf green tea and have been drinking it for years. It’s medium strength, but not bitter, and has an earthy, robust flavor from the toasted brown rice pieces. You can usually find it at Whole Foods, but I order directly online from the company here.

If you prefer a bagged green tea, Tazo has some beautiful combination green teas. You can find them at Whole Foods, or order directly from the company online here.

Health Tip:

If you are struggling with headaches from coffee withdrawals – green tea seems to help even more than chai tea – even though it has less caffeine than black tea. During my SexyFit™ Nutrition Challenge I encourage clients to replace coffee because of the anti-inflammatory, weight loss, improved skin, sleep and energy levels they can experience in just 5 days, and green tea is one of the things that seems to help the most with any caffeine headache withdrawals withdrawals.

3. Sparkling Lemon Water


Surprisingly, sparkling lemon water also helped me end my coffee latte love affair, simply because I often just feel like a “treat” – and a coffee latte would fill that gap. However, with the option of a re-freshing, lightly sweetened + sparkling lemon drink, I no longer crave a mid-afternoon coffee latte.

Of course, getting more water into our body always helps us feel better – it gives a natural energy boost, which also negates the desire for a coffee. Additionally, lemon not only helps detox the body, but also helps it be more alkaline (think anti-inflammatory versus an inflamed body) – all great things for overall health, and super easy to do with a simple, delicious drink.

Carmen’s Lemon Drop Sparkling Water

1/2 lemon (I like to use the pulp as well, but some people prefer it strained out)
1 cup sparkling water
4-6 drops (or to taste) of Lemon Drop Stevia (Sweet Leaf* Brand)

Ease + Enjoyment Tips:

Squeeze 2-3 lemons at a time and keep in a glass container in the fridge – the juice will last 4-5 days. Making a sparkling lemon drink is so much easier to do if you don’t have to squeeze the lemon every time. You will also have enough lemon for one of my favorite morning rituals – lemon, warm water and cayenne as soon as I wake up.

I use a large wine glass (see picture above) any time I drink sparkling water – it always feels more special and enjoyable.

In summary, why does replacing rather than eliminating work? Well, “nature abhors a vacuum” and it will fill a void, which is why people that quit smoking often gain weight (they start filling that void with food).

Just like dieting doesn’t work for me, neither does eliminating without replacing. Lifestyle changes have to be both sustainable and enjoyable. I’ve found that when I find or create something healthy + delicious that provides a ritual and/or pleasure – old habits (even my beloved café lattes) more easily fall away.

Don’t eliminate a bad habit, replace it. (Click To Tweet It!)

What about you? Which Go-To are you most excited to try? Do you have any questions for me, or for our community? Do you have any tips for replacing a coffee habit?

Click here to leave a comment – I absolutely love to hear your thoughts, suggestions and any questions you might have. Your questions and sharing are so valuable as they help our whole community :)

Love, love, love,

Carmen Marshall

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The State Of Non-Resistance + The Power Of Love

Posted on Apr 3, 2015 in Business Advice, Exercise & Fitness, General, Joy & Happiness, Manifesting, Personal Development, Self-Care, Stress Reduction | 14 comments


Hello Beautiful Friends!

Thank you so much for all of your comments in last week’s video on my blog and YouTube (watch: “How To Shake A Bad Mood”).

When we are in stressful or frustrating situations, we tend to become really resistant to EVERYTHING in life. Thus, making manifesting, creating, and living the life we want to seem like it’s not working or that it’s more difficult than it should be. So, we need to consciously practice being in a state of non-resistance. And then take it one step further, and be in a loving state.

This week’s video blog is really an explanation in response to all of those questions into 1 solution or strategy to try. It’s a little longer this week, but really worth your time (I hope!).

How do you know if you are in a resistant state?

1. If things aren’t flowing
2. If you’re irritable, tense, mad at different people
3. If you’re not happy

Today, I’m talking to you about my personal experiences and ways I’ve put this strategy into practice, and then, what happens when you do. It’s truly amazing because when we are able to shift inside – shift our mood, vibration, and energy – magic happens.

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Healing Lessons from a Healing Retreat

Posted on Feb 28, 2012 in Health & Nutrition, Joy & Happiness, Self-Care, Stress Reduction | 0 comments


I just returned from ten days of utter bliss at the healing oasis Sanoviv.

Grateful.  Zenned Out.  Uber healthy.  Relaxed.

For the first five days, 24 of our coaches and I detoxed, learned and relaxed during our Wellness and Business Training Retreat.  I stayed an additional five days for my Sanoviv Integrative Health Assessment.  Since I don’t really care for the annual “check-ups” in the US, I go to Sanoviv every three years or so to decompress, do preventative health assessments and to learn any new cutting edge mind-body-spirit health tips that I can add to my coaching, programs and my own health routine.

So what did I learn from this visit to Sanoviv? How can you take the learnings at a healing oasis and use them in “real life”?  How am I doing the same?

#1 Healing Lesson :  The power of women coming to together and how important that is for the female psyche.

Since days of old, women’s circles have provided connection, support and expansion.  It was amazing to see the transformation of 24 women in five days – not just from our raw food detox (and the ability of colonic conversations to shave off weeks of getting to know someone), but also from the bonding and learning from each other.  Rosy cheeks, smiles, relaxed foreheads and eye-corners…some of the tell-tale signs of women enjoying and relaxing into themselves…and into each other’s company.

As a reformed (and still learning) “type A, driven business woman” who used to not make time for hanging out with women (what was I thinking?), I’ve become aware of how important it is to connect my women friends on a regular basis. How good it feels.  How time with girlfriends increases my vibration, which in turn naturally helps both my business and life balance. Connect, enjoy, relax and everything else works better. Novel concept.

How can you use this in “real” life, outside of a retreat, knowing that connecting with women can naturally increase your life and business success?

  • Create a Facebook group for a “tribe” of women that you resonate with. For your five best girlfriends.  Your book club.  Your friends at your Zumba® class.  We created a Feb 2012 Sanoviv Wellness and Business Retreat Facebook Group for our coaches and it’s been so fun to see the dialogue, support, pictures, recipes, questions and tips flying back and forth.
  • Start a once a month get together for women in your area with a different topic each time – Prosperity, Health, Communication, Purpose. Create a “tribe” of women that come together to learn from each other, relax, expand, laugh and play.
  • Join a women’s group that resonates with you. I just started a 5 Week Tantric Dance of the Feminine Power course with a group of women and I can’t believe how happy it’s making me feel.  How much that happiness has infused my business and life.

#2 Healing Lesson:  The power of stillness and how important it is for everyone’s psyche and nervous system.

With stress now being attributed as the one of the leading causes of disease, Sanoviv knows the necessity of creating stillness and downtime.  Curfew was at 9pm, which was welcomed since it’s amazing how tired one is after spending the day getting healthy!  Internet and cell phones are not allowed in the main areas or your room (cell phones don’t work and there is no wi-fi). We could use the internet in the business room if absolutely necessary, but were encouraged to disconnect as much as possible – which was SO healthy for me.   Stillness and non-busyness…hallelujah.

In addition, Sanoviv is built on the old Levi Strauss property and on/around an amazing energy vortex.  You can literally feel the calm, still, beautiful healing vibe throughout the property and buildings. Which is why, of course, Dr. Wentz, founder of my product partner USANA Health Sciences and Sanoviv, chose to build his healing oasis in this exact location.

The original Strauss house is still intact, sits on a third of the property and is home to  the meditation, psychology, piano, library and reading rooms.  As soon as you walk into the house, you feel enveloped by stillness, peace and an immediate quietening of the mind and spirit.  My favorite “part” of Sanoviv, I went there every day with a book and my journal. Staring out at the ocean, tucked up in a oversized chair, I allowed my body to relax into the stillness.  No talking, no where to get, nothing to solve…just to relax and be still.

How can do this in “real” life and not just at a retreat?

  • Have a self-professed no cell and internet day. (Or 1/2 a day if that is too scary).  Sundays work great for this.
  • Don’t think you HAVE to answer your cell if it rings. I never answer my cell unless the call has been scheduled or it’s a close friend/family member.  Even then, a lot of times I will let it go to voice mail so I can respond rather than “react”.
  • Take time to sit for 5-10 min on your own. Journal, breathe, read a book – whatever it is that calms you.  Every day, do something for 5-10 min that encourages you to be STILL.  To slow down.  To feel your breath, your body and and your feelings. This is one of the best things to do for your long term health and enjoyment of TODAY.  And remember, “if it’s not scheduled, it’s not real”- Marie Forleo.  So schedule your 5-10 min like an appointment. I guarantee that your physical health and your emotional spirit will thank you for it.  You will ENJOY your life more today. I know this from personal experience.
  • Slow down the things you usually rush. For example, when I return from any outing or errands, typically I’m rushing to get out of the car and get everything put away as fast as I can.  By the end of my whirling dervish ten minutes, I’m exhausted.  Try this…slow down the very thing that you’re rushing.  Imagine that you’re a “Zen Maven”.  Notice how much it relaxes your nervous system and that it creates enjoyment in the moment…which is what it is ALL about.

Well…that’s not all I learned, but this is as long as I want my blog to be today!  Stay tuned for more tips and Sanoviv recipes coming up….

Love in-depth nutrition and mind-body spirit wellness training? Join me for my SexyFit™ Spring Detox Online Nutrition Program. You’ll have access to all my best health and lifestyle training, coaching calls with me and an uber supportive group of like-minded women to cheer you on.

Register TODAY to secure your seat (we had 131 participants for our January challenge from five countries!)

Here’s all the info:

March Spring Detox SexyFit™ Nutrition Program

Getting You Healthy, Happy and Vibrant in 30 Days!

Sunday, March 11 – Monday, April 9th (Prep Week starts March 3rd)

  • Registration Ends Tuesday, Feb 28th at midnight
  • Lose 5-15 lbs in 30 days, healthily and learn a lifestyle that you can do for life.
  • All Participants with receive their login details on Saturday, March 3rd to start with Goal Setting and Prep Week content.  The full 30-Day Program starts Sunday, March 11 with our prep call, and the 5 Day RESET Cleanse will start on Monday, March 12th.
  • Read the 30-Day Program Details here
  • Space is Limited, so register now.

Be Happy….Be Vibrant…

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Why Love Fades & How To Keep It Vibrant

Posted on Feb 10, 2012 in General, Health & Nutrition, Joy & Happiness, Personal Development, Self-Care | 0 comments

Hello from Sanoviv!

After five days of our Live Well Coach Wellness Business Retreat and five days here on my own, I am feeling thoroughly detoxed, blissed out, slowed down and zen-ified.  Grateful.  Restored.  Centered.

Driving back to Laguna this weekend, so I’m soaking in the last few days in healing paradise. (Sanoviv is built on an energy vortex and that you can literally FEEL the healing quality here).  Click here (my Facebook page, so you may have to “like” if you haven’t been to it before) to see some gorgeous pictures of the facility and 25 very happy women enjoying gourmet raw food, sea weed wraps, cutting edge wellness education and each other.

Of course I don’t want to leave, but I’m also chomping at the bit to share my favorite nutrition and mind-body-spirit wellness learnings when I get back.  Especially tools to slow down the rhythm of your life to SAVOR and more fully enjoy each day. Why slowing down is crucial to being profoundly and deeply connected to yourself.  How to take a retreat experience and infuse it into your every day life.  How to generate your own healing and increase your vibration. Yummy, easy raw food recipes too…stay tuned!

I’ve been taking a “technology break” as Sanoviv suggests, except for a few important things, and this one counts as there is only 6 more days to register.

As you know, I love everything that the HG Life Coaching does – especially if it’s Laurie Gerber (President of Handel and co-host for our “Dive Into the Promise” tele-seminar 2 weeks ago) or Juliana Gambrell (my own coach).  The 4-week tele-seminar format is so user-friendly too because you can fit it into your daily life AND have enough time to integrate between each session.  Here’s all the details…

Why Love Fades & How To Keep It Vibrant: 4-Week Teleseminar Series*

Join coach Laurie Gerber, President of Handel Group® Life Coaching and proud wife of Will Craig, to learn why love fades and how to keep it strong and vibrant. This 4-week teleseminar series is perfect for any individual in a couple who is struggling or just wants to make sure the good stuff continues on forever. Naturally, it just doesn’t. We invite you to think that love fading over time is a call to action, because you understand that developing mastery as a partner matters and works to make your relationship loving and lasting. We’ll teach you the basics of how to keep love thriving!

4 Wednesdays – 2/15, 2/22, 2/29 & 3/7
12pm-1pm ET (that’s 10am-11am MT)
$100 ($90 with promo code)
Led by: Laurie Gerber



*All calls will be recorded and available to those who sign up in advance.

Okay…I’m going dark.  Off to bed for 9pm “curfew”- isn’t that a great “rule” that they have here to promote health?  Sleeping with the doors open to the ocean, waking up with the sun…

PS:  Want a “taste” of what the tele-seminar will be like?  Here’s Laurie’s latest blog:  Should You Be Arrested For Your Love Crimes? She’s a GREAT writer – content and delivery.

Be Happy….Be Vibrant…

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Surviving The Holiday Season – Part 2

Posted on Dec 15, 2011 in General, Health & Nutrition, Self-Care | 0 comments

Here it is!  “Surviving the Holiday Season – Part 2″ – strategies that I’ve used both personally and with clients over the years.  As always, I love to read your comments below the blog as to what is helping you personally…AND, I would love to hear YOUR best tips too!

1.  Never go to a party or outing hungry: I remember in my 20’s believing that if I was going out for dinner, I should eat less during the day to compensate for all the extra calories I would be eating at the event.  You’d think I would have realized my faulty thinking after a few times of starving myself during the day, and then being so hungry at the party that I would eat EVERTHING.  LOL…it took me a few YEARS to figure that out!  Now, I never go to an event hungry.  I eat normally throughout the day and then drink a USANA Nutrimeal* or eat a USANA Nutrition Bar* before going out, to avoid last minute party cravings.  Other “magic tricks” while at a party:

2. Fill your plate with fruit & veggies at parties so people aren’t asking why you aren’t eating cake and cookies (and offer to bring a fruit or veggie tray, so there ARE fruits and veggies.)

And while we’re on the topic of bringing healthy foods to parties, check out Elizabeth Rider’s Whole Eating Cookbook – only $9.95 – for ideas on healthy, low glycemic appetizers. All SexyFit compliant of course!

3. Have sparkling water with a lime in a highball glass or wine glass to avoid any unwanted pressure to drink, and to give you something “fun” to sip on.

4. This is YOUR Life. How many times do we give in when someone says, “Oh, come on, you can have just one…it’s the holidays!”.  Don’t let others try to talk you into being unhealthy and incongruent with your health goals. You’re not high maintenance, you’re not weird, you simply care about your health and wellness.  Often times, you will be an inspiration that they can do it too.

5. Drink MORE Water. Water makes up 60-70% of your body and EVERY system in your body depends on it. Drink 8-12 glasses (8oz each) minimum each day and add one more glass for each caffeinated and alcoholic beverage you have. Water will help you feel full, have more energy and better able to handle everything.  I use the sparkling water in a wine glass with the lime trick ALL the time because if feels like a special drink, I know I’m drinking more water and no one asks me why I’m not drinking!

6. Lifestyle Choices: Choose how much sleep and exercise you need every day and make them nonnegotiable.  I know myself, when I’m tired, I overeat – so I make sure to get my sleep because I know it has a huge impact on how I feel and what I do. Also, add on a stress-reduction method that works best for you, massage, Yoga, talking to a friend, reading a book, movies, etc.

7. It’s Okay to say “No.” Holidays can also be stressful for a number or reasons and an amazing DE-STRESSER can be learning to say “No.” You don’t have to go to every party. Imagine that?  You can actually not go to everything you’re invited to!  I personally feel so much relief when I create more space in my life by saying YES to the things I really want to do and NO to the things that aren’t a resounding YES!

8. What if you DO overindulge? We all do sometimes. Drink tons of water before going to bed and take 2-3 USANA Proflavanol C100* that night to detox the body, reduce inflammation and strengthen your immune system (aka the SexyFit™ Rescue Formula which you’ll learn about in the SexyFit™ Nutrition Challenge). In the morning, drink a large glass of water, have a USANA Nutrimeal* shake with your USANA MyHealthPak* to stabilize your blood sugar.

*For USANA products at wholesale prices, visit your USANA account or contact your local USANA representative, Live Well™ or SexyFit™ Coach.

Go for a workout or even a walk in the morning – the movement and endorphins will help you feel better and back on track. Most importantly, drink lots of water throughout the day, eat 5-6 small low glycemic meals/snacks during the day and don’t try to compensate by eating fewer calories, otherwise your metabolism will adjust and slow down and/or you’ll overeat later on during the evening.

9. Create Connection: Enjoy the Holiday Season for what it is about, family, friends, and connections – not just eating. It’s amazing when you take the focus off of food how many other things you will notice about the holidays!

10. And to get help you reach your 2012 Health Goals, my next SexyFit Nutrition Program is OPEN  for registration!

My January SexyFit Nutriton Program is my most popular one because of New Year Resolutions, so register as soon as possible to secure your seat.  Here’s all the info:

New Year SexyFit™ Nutrition Program

Getting You Healthy, Happy and Vibrant in 30 Days!

Sunday, January 15 – Monday, Feb 13th (Prep Week starts Jan 7th)

  • Registration Opens Wednesday, December 14th and Ends Tuesday, January 3rd at midnight
  • All Participants with receive their login details on Saturday, Jan 7th to start with Goal Setting and Prep Week content.  The full 30-Day Program starts Sunday, January 15th with our evening prep call, and the 5 Day RESET Cleanse will start on Monday, January 16th.
  • Read the 30-Day Program Details here
  • Space is Limited, so register now.

Be Happy….Be Vibrant…

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The Power of Dance, Joy and What Moves YOU!

Posted on Apr 10, 2011 in Exercise & Fitness, Joy & Happiness, Personal Development, Self-Care | 3 comments

“We should consider every day lost on which we have not danced at least once.” –Friedrich Nietzsche

This commercial was shot at the Liverpool Street Subway Station in London on Jan 15, 2009.  Only the dancers knew what was happening; the general public didn’t have a clue what was about to unfold.  This YouTube video had over 2 million hits in 15 days!

When you watch this video, notice what moves you or makes you smile.  Is it the men in suits busting out in dance? The joy on the faces of both the dancers and the general public?  The group of people having fun and doing something spontaneous?  Is it the sense of connection among seemingly random people? (We’re all connected).

I have personally found that what moves, touches, or inspires us is usually what we need to create MORE of in our life. Articulate what you loved about this video in one sentence.  Then ask yourself, how can you do one thing TODAY to create that in your life.  How could you do it tomorrow? How could you do it the next day? Connecting to what moves us on a daily basis helps bring meaning, purpose and fulfillment into each day.

For me, dance is one the things that moves me the most and is the reason why I don’t let one day go by with out dancing at least once – even if it’s just in my living room. What is it for you? What puts a smile on your face? This is your life NOW… not next year, not tomorrow. When you do something that moves, touches, or inspires you at least once a day you’ll not only change your vibration in the present moment, but you’ll also naturally start attracting more of what you love into your life.

Be Happy….Be Vibrant…

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5 Great Ways to De-Stress

Posted on Feb 27, 2011 in Health & Nutrition, Joy & Happiness, Self-Care, Stress Reduction | 1 comment

Stress is related to 99% of all illnesses.  “In addition to the trademark tight shoulders, irritability and clenched jaw, day-in and day-out stress wreaks havoc on our eating habits, wears down our immune systems, leading to colds and disease, and even turns hormones and nerve chemicals topsy-turvy, contributing to weight gain, memory loss and depression” – Food & Mood by Elizabeth Somers.

How does this all happen in your body when you are stressed?

When you are anxious or stressed, the body produces adrenalin (your fight or flight hormone) which stresses the adrenal glands and compromises the liver & brain.  Cortisol (the yucky stress & fat storage hormone that encourages the body to accumulate fat, especially around the middle) is also released – which causes a drop in serotonin (the happy chemical) in the brain.
This leads to depression, irritability, heightened insulin levels, & around-the-clock craving for sweets and fatty foods. Chronic stress also unleashes a barrage of free radicals that damage your body & brain cells – killing brain cells by the millions.  You literally “stew” in your own soup of hormones.

What can you do to daily De-Stress?

Write down 3 things right now that make YOU feel peaceful – and do them at least 10 minutes per day or whenever you feel stressed.  Practice letting adrenalin and cortisol subside – not grow in your body – it will help your health immensely! 

Here are 5 of my favorite ways to de-stress:

1. Be a Corpse. Lie down on the floor.  The “corpse” pose is one of the BEST ways to de-stress the body and mind.  (If you want a laugh and are brave, lie down beneath your cubicle at work – who knows, you might encourage someone else to de-stress.)  By lying on the ground – your body can actually “let go” and release physical tension – which allows stress to literally melt out of your body.  When the body relaxes, the mind follows.

2. Let Oxygen Help. This is actually my favorite form of meditation – breathing for 10-15 min in the morning.  However, you can do for just 1-2 minutes when you’re stressed…simply close your eyes and BREATHE – in and out…it’s so simple and it so works.
Oxygen helps the whole body de-stress and slows down/halts the production of adrenalin and cortisol – also why exercise works so well.  You can’t always go for a jog when stressed, but you can take deep breaths anywhere, anytime :-)  Close your eyes and breathe and let your whole body relax.  Visualize the adrenaline and cortisol fading away….

3. Connect to Good Energy. Sit outside in nature, touch a tree or a flower, look at something beautiful on your desk at work.  Connecting with nature or beauty gives you energy when you most need it.  Hugging a pet or someone you love does the same thing.

4. Take a Break. Listen to soothing or happy music or read a book/magazine for 10 minutes.  Take a BREAK for your body and mind – transport your body to a peaceful place for 10 min and allow the hormones to subside.  Get a cup of tea and just relax for 10 min.

5. Stop and THINK/FEEL. Ask yourself good questions.  “Why do I feel stressed”?  (Close your eyes and breathe for 1 min before doing this – it helps the whole process). Is it really that bad and what can I do about it right now to make me feel better NOW. What’s the worst thing that can happen and is it really that bad? Have I felt this way before and did it work out in the end? How could I feel good about the situation?  Can I choose different thoughts?

If it is something you HAVE to do, realize that you have a choice to be relaxed while you do it (and happy), or stressed and contributing to bad health (which is probably worse than whatever you are stressed out about.

Bonus Tip!
Eat & Drink to support balance in the body and brain. Drink lots of water and make sure that you’re eating 5 small meals/snacks per day that are low glycemic.  Keeping your blood sugar stable throughout the day helps stress immensely. Don’t drink coffee – it only heightens agitation and stress levels, as does sugar and high glycemic foods. Choose calming herbal teas, water with lemon/lime etc.

Be Happy… Be Vibrant…

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Craving Balance?

Posted on Feb 3, 2011 in Health & Nutrition, Joy & Happiness, Personal Development, Self-Care, Stress Reduction | 1 comment

What helps create balance in your life? A sense of grounding and center for you personally?
When we do certain actions, eat certain foods, take time for ourselves, give to others, experience life in the present moment (rather than worrying about the past or the future), or do something that we love…we can center and ground ourselves on even the busiest day.
Over the past month I have started noticing what helps me feel more centered (or less), and on the days that I feel scattered, I purposely do at least one thing that helps “pull me into my center.” Using your own inner wisdom (the answers are always in you), let’s look at what grounds you.  I’ll give you some examples to help your ideas start flowing…

What do you love doing with friends or family that centers you?  An example might be preparing a meal and sitting down and eating together.  I have found that preparing food with friends/family with my HANDS is very grounding for me.  Which is the perfect segue for the next question…

What foods ground you? For me, I always eat a large green salad (kale, spinach, romaine) everyday as I have found that “green” foods balance my brain and my mood.  And who knew that spinach and or romaine lettuce taste great in USANA Nutrimeal shakes?! Look out for Live Well “Green Food” recipes coming soon.

What places ground you? Personally, as soon I enter a bookstore, like The Tattered Cover, I feel centered, grounded and “at home.”  Palm trees and beaches also ground me immediately.

What personal “rituals” center you? Lighting candles at night, playing a personally designed “iTunes playlist,” meditating or just sitting in silence a couple of times a day (am and pm) can all be extremely centering.

What can you let go of that definitely DOESN’t ground you?  Saying yes to everything (just say no), being constantly busy, stressing, procrastinating (saps energy) etc.  I personally had to practice saying no to taking on more things in my life…but wow did it pay off.

What TWO other things ground you personally? Often, what grounds us personally are the simplest things that are unique to us (laying on the floor grounds me immediately).


Discover the many things that center you and incorporate at least one thing into your daily life.  Know yourself and take charge of your life.  Every day is your own, create life… make each day a yummy, precious day.

Be Happy… Be Vibrant….
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