Written by Heather M. Burt, YIELD Coach Heather Burt is the founder of Your Individual EvoLution Directive (YIELD) and author of Personal Evolution: Four Essential Elements For Navigating Your Life. Her passion and vision include helping others embrace an Evolutionary Mindset to align more fully with their authenticity, enabling them to share their gifts with the wor ld. Is there an alternative means for navigating life beyond the narrow definitions of good and bad or right and wrong as defined by family, culture, and society? What do you do when others’ ideas of what defines a successful life don’t work for you? One option is to choose to evolve. Once you adopt an evolutionary mindset and choose the path of Personal Evolution, the rules that previously directed your choices are no longer relevant. When you decide to evolve, you communicate to the Universe that you understand you are unique, and so is your path. Without someone else’s map, you become the cartographer for your life’s journey.  Charting your journey When building anything from scratch, you need structure to organize content to be understood and applied in context. This is the purpose of the Four Elements of Evolution: Awareness, Forgiveness, Vision, and Surrender. If you’ve been working on personal development for a while, you will recognize the Four Elements as familiar tools. However, when you begin applying them as a framework for Personal Evolution, they translate doing into being.   As you transition to using the Four Elements for making decisions rather than all the “shoulds” and “supposed tos,” you will likely find yourself toggling between them, relying on them only in limited situations. For example, you may start by crafting a Vision that inspires you and includes all the things you would like to do or have—ensuring you identify the beliefs, values, and traits of the type of person with the life you desire, as they will act like a compass to guide your choices. Then, with intention and curiosity, cultivate Awareness to help you recognize when you are out of alignment with your Vision. If you notice negative emotions or judgmental internal dialogue arising, practice Forgiveness by understanding that your feelings provide valuable feedback and that the negative internal dialogue is a byproduct of conditioning. Lean into Surrender, sitting with what is, allowing time and space to process and integrate your emotions. Continue returning to Awareness to expand your perspective, allowing you to hold a larger reality and respond more deliberately to life. From effort to ease Initially, there will be a degree of effort, and the process may seem mechanical as you become accustomed to making decisions through Awareness based on what draws you closer to your Vision. At the same time, Forgiveness and Surrender will continue to create the necessary space for you to evolve.  As you practice using the Four Elements of Evolution, you may notice life beginning to flow more easily. Without a need to get things “right,” you can respond creatively. Pivoting in response to obstacles becomes effortless since you are not defined by your material goals but by the qualities of your character. Instead of being reactive, you respond deliberately, in alignment with your Vision. You no longer have to try to be patient, content, and compassionate because it’s who you are.  Over time, as you continue dropping through Surrender into Awareness while navigating the gap between your current life by practicing Forgiveness and the life you desire through living from a Vision, you come to realize you exist in the gap. Life is what happens between Forgiveness and Vision – letting go and evolving. Surrender allows for what is while you watch the unfolding drama from the still space of Awareness. The joys and sorrows, successes and failures, wins and losses are all still a part of life, but instead of being a victim of circumstance, you get to enjoy the journey.  If you want to learn more about Personal Evolution, visit my website at yield2evolve.com or pick up a copy of my book, Personal Evolution: Four Essential Elements For Navigating Your Life . If you want to read more about the Four Elements of Evolution, visit my Brainz Executive Contributor page . Follow me on Facebook , and LinkedIn for more info! Read more from Heather M. Burt Heather M. Burt, YIELD Coach Heather Burt skillfully integrates distinct perspectives and methods in order to distill fundamental concepts so they can be applied universally. As a result of her own diverse background and journey to wholeness, Heather has found her passion in understanding and synergistically melding personal growth concepts to facilitate a broader, more individualized application. Her mission involves helping others experience freedom through Evolutionary thinking.

Written by Arthur J. Rutledge, Author, Leadership Speaker & Coach Arthur J. Rutledge is a mindset and leadership speaker, coach, and trainer. He helps people to beam with their dreams and how to put fire on their desires. Best selling Author of the new book "11 Pillars of Confidence" published by the L.A. Tribune. Also an entrepreneur and co-founder of Peoples Pride. How do you wake up from sleep? Do you wake up with a zest to go, or do you wish to live in a mode of “snooze?” tired before you get the day started, knowing with dread that the day is starting. Do you soar like an eagle, or do you put your head in a hole like an ostrich? Eagles see and move past currencies to get their prey. Their senses are bonified because of the work put into their actions to be sharpened. Persistence, self-belief, trust yourself, eagles’ trust. So, it’s on the money that represents trust and freedom, like on the United States Currency; “In God We Trust.” Lenny Kravitz has a song, “Fly like an eagle,” but to stay above the landscape of life, we must attain the ability to soar like an eagle without complaint, similar to the quacking of a duck. The eagle knows the direction he is going; on the right frequency, he gets there faster. Eagles don’t live by how they fly but by how they adapt and soar in collaboration with their extemporaneous environments. The term we humans call “eagle eye” comes to the aid of our winged hunters by helping them see where they are going with laser-sharp focus. Their nose is not only able to smell what they are after but also is masterfully sharpened to tame their prey. Their wings have their built-in intelligence to trust how to get from here to there and anywhere in between. Eagles, from a young age, get conditioned to harsh environments. Some conditions may raise awareness through failure during their endeavors. In turn, this causes an “Eagle eye” hunt with discipline and precision. In life, we can decide to make our own choices, or we can allow our circumstances to make us. Both are used to the eagle’s detriment and survival. Not to mention the eagles’ other talented prowess that comes in the form of their death-dealing talons, that’s why eagles are the most dangerous and majestic creatures on earth. Human attention to detail is a practice in the discipline. Everything we have ever learned has brought awareness at the right time, and forgetting our mistakes brings us to the best outcome. Attitude is facing the right direction. Trial and error get us in the right direction. “Here is a rule to remember in future, when anything tempts you to feel bitter: This is not misfortune, but to bear this worthily, is good fortune.” - Markus Aurelius A good attitude is paramount in every aspect of life. No matter how unfortunate or abundant it supports our wings to hit the right stride. The right attitude will allow us to be proactive with our lessons. We become stronger learners and add serene living when these lessons are adhered to and acted upon. Add up your lessons and count your achievements. A practice in controlling your attitude is allowing yourself to face your fears as it prepares you to be stronger during your struggles. We should never stop in what we love and always continue Boldy in our endeavors! “Your attitude not your aptitude determines your altitude.”- Zig Ziglar The will of what we are determined to do comes from what we have the capacity to do. This type of self-efficacy abets us in our introspections and perceptions to arrive at what we seek. Our state of being must be a continuum of our personal rhythm. An intention or a goal must be employed. When you have a purpose, all goals are met, and all dreams are proclaimed. How we navigate allows us to go faster and further. American Author Melody Beattie said, “When you take a moment to look into your past, you will have peace in your today, which will, in turn, create clarity of a vision for your tomorrow.” You must take time to reflect on a better relationship with risks, enrich your rewards, and create joy in your moments of solitude. To get to a lighter attitude and accomplish your desires, you must create a discipline that silences your inner and outer chaos. To rise above it all is to understand how to create your calm. It's nature’s hide and seek. “Gratitude is not only the greatest of virtues, but the parent of all the others.” - Cicero 5 creative actions to a better attitude Joy Raise your words and refine their tone because it puts good in the air for everyone to breathe. For me, in every breath taken that allows me to replenish my inner being, my attitude is filled with gratitude. Eventually, like breathing, that is an innate behavior when we are fixed on gratitude. Attitude for me is gratitude. The attitude in which we make our decisions can predict our conditions in life. Mastering joy in your life brings the right touch of optimism into your life. Use your language to inspire stories, sing songs, empower self-affirmation, or recite poetry, and find out how you will enable most environments you happen to be in with the right energy. “Joy is the simplest form of gratitude” - Karl Barth. Attention to what we focus on What options are available to you for you to become the success you desire and are you practicing the right attitudes to get you to that desired result? Even if there aren’t ten strengths that you can think of right now, start directing your attention to them over the next days onto weeks. Focusing on tasks like this will increase your self-awareness and self-confidence in what you can achieve. As the saying goes, “The little things mean a lot.” That is not only a cliché expression for other people to follow. It’s a good model to keep self-actualizing our potential. This only applies if you can keep yourself focused on a singular aspect of your strongest talents and persist towards its’ accomplishment. In my book “11 Pillars of Confidence,” I give 5 steps into simple daily “F.O.C.U.S.” Follow what you committed to do. One project or task at a time/season. Course is consistent work to progress in your season. Until success, daily sharpening skills, learning and evaluation. Success is to be expected only through the focus of your heart’s desire. Empowering our communication “The misuse of language induces evil in the soul.” – Socrates No more negative self-talk! If this is speaking to you, know adjusting your attitude to better your self-resilience, physical and emotional health, relationships, or career takes having accountability to yourself. Learning accountability now will serve you greatly in the discipline and decisiveness that you will need while getting to relearn your childlike potential. Attitude is precisely that- being able to rise above it all. This is a spiritual understanding and requires a mastery of oneself. It represents the highest form of consciousness, and individuals with this type of vibration resonate deeply with others. Their words hold power and are in harmonious sync with their intention of giving love. You possess that power too. Bolster the actions that speak volumes and triumph over the whispers of fear. You are meant to discover your purpose, and it’s aligned with your dream in some way. Desire to inspire “Poor water on the fruit trees not the thorns.” - Rumi There is power in the tongue. As the bible says, “There is life and death in the tongue.” The smallest part can harbor the largest results. It only requires a decision to believe in your unique ability to give to yourself and others unconditionally. You free up stagnancy when you are willing to let go of what’s not in your locus of control. We can decide how we are going to feel about a thing without being destructive in our behavior. We can feel emotion without ruining somebody else’s day. When we stay in a behavior that projects negativity it’s a burial where the only friend that comes out is pity. Everyone that participates is in the pity party. There is no inspiration in that! When you switch your intentions to positive priorities it opens a pathway to the tree of knowledge. Nurture your attitude and your garden will grow. Decide to eat good fruit and not be a casualty of ruined fruit. Gratitude Gratitude is a level of maturity that takes practice. It’s growing through self-doubt, self-blame, and self-judgement to find stronger footing on your climb to self-acceptance. The state of overcoming low frequency that the French call “ennui” is a feeling of weariness and dissatisfaction that combines boredom and tiredness. It can be caused by having nothing interesting to do, or by feeling like life is going nowhere. We finally get to start establishing joy and peace. If you ever said to yourself, “Why aren’t I happier in life” you are not alone. Surveys have shown that above 30% of people globally report feeling unhappy or struggling with mental well-being. The impact of unhappiness can be profound, affecting relationships, work, and overall quality of life. So, it’s great you have this article so you can create the value of owning your space. I’d like you to find comfort in the notion that when you lay the foundations of what we talked about above you will find success much less abundance at any door that you dream. Be precise in your actions to achieve more sooner than later. Now find yourself amongst the best of predators in achieving your best you. Ring-a-ding-ding. No more sleeping through your discontent because it’s Rise and Shine O’clock. Follow me on Facebook , Instagram , LinkedIn , and visit my website  for more info! Read more from Arthur J. Rutledge Arthur J. Rutledge, Author, Leadership Speaker & Coach Arthur J. Rutledge is a thought leader with an unwavering mission to enhance, cultivate, and empower over a million leaders to fulfill their pure potential in life. Starting from a young age, his love for people became fundamental and sparked his passion for giving back by supporting people in their personal growth. 2024 marked the fruition of that endured vision with the new book " 11 Pillars of Confidence, build and Lead an Empowered You." He is also an entrepreneur, owner of Kap Group Events NYC, and co-founder of the online store  Peoples Pride. His abetment in life is to continue helping people to reinvent and reinforce the vertical mindset, the words he is known to say as an encouragement to all, "Shine on!"

Written by Dr Lynn Anderson, Naturopath Yoga Therapist Karma Master Doctor Lynn is a Naturopath, yoga nutrition therapist, fitness professional, karma master, published author, international speaker and video producer with over 40 years’ experience in the field of natural health and fitness. To heat things up, a rooster may dance in a circle around the hen closest to him, often lowering his wing in an attempt to trigger a response from the hen. When the hen responds, he will mount the hen and mate. And you thought the chicken dance was something kids do on the playground! The Chicken Dance (Bird Dance) is a Swiss song that originated in the 1950s. Chicken is the most widely eaten protein found in almost every culture. Chicken is a low-fat protein and can help you lose weight. It is filling and nutritious without all the cholesterol of red meat. The best chicken to eat is pastured chicken, which means it is kept in a bottomless cage where they feed on the grass and insects that grow beneath their feet. Free-range chicken means the chicken is kept in a large cage where they are allowed to roam within the cage. Note pastured chicken is free of all hormones and arsenic and provides a good source of omega-3 fatty acids. When I was in Morocco, I ordered a chicken tagine. It was the sweetest and softest chicken I had ever eaten outside my childhood when we ate chicken from my grandfather's farm. (In those days, the chickens roamed free throughout the pasture.) The next day, I was wandering through the medina (marketplace) when I heard a chicken scream, a thud, and silence. Suddenly, I realized the chicken I had eaten the night before was pastured and killed fresh. For those who don't eat meat (chicken included) for either health or ethical reasons, this whole episode might sound quite barbaric. However, it is essential to remember that each culture and person has their perspective on life and death. Being true to yourself while allowing others to make their choices (given that those choices do not harm you) is to be respected. Living a yogi life and practicing the yoga of eating means not being wasteful and cruel. More than making a moral judgment about what one eats or doesn't eat, one must be respectful of life and remember, "waste not want not."  But can chicken make me a hot chick and get my husband to get up and dance and crow like a rooster? It is easy to digest, has low-fat protein, and is rich in our old friend niacin (the sex tingle vitamin). There are various ways to prepare it with sauces and spices, making it a good choice for the dance of love. Chicken is an excellent source of tryptophan and niacin. Vitamin B-3 comes in two forms niacin and niacinamide. Our bodies make niacinamide from tryptophan, which is found in animal meat. Chicken is also high in B3, a vitamin that helps with anxiety and depression. So, if we can get low fat, high protein, and good circulation from such a sexy and versatile bird, we might just want to get up, flap our wings, do the chicken dance, and let the crowing begin! Follow me on  Facebook , Instagram , and LinkedIn for more info! Read more from Dr. Lynn Anderson Dr Lynn Anderson, Naturopath Yoga Therapist Karma Master Doctor Lynn is a Naturopath, yoga nutrition therapist, fitness professional, karma master, published author, international speaker and video producer with over 40 years’ experience in the field of natural health and fitness. She has been featured in Redbook, Reader’s Digest, Huffington Post, Shape, SELF and various other national publications, TV networks and Podcasts. She is the author and producer of the Soul Walking series; Karma, Prosperity, Vitality and The Naturopathic Wellness Series; The Yoga of Nutrition and Recipes for Health, Sex, Happiness and Love; and Doctor Lynn’s Proactive-Aging Workouts; DVDs and TV with international distribution; CEC author, Burnout – it happens to all of us.

Written by Nichell Delvaille, Holistic Soul Coach, Intuitive Astrologer Nichell has done over 10,000 Readings. She uses a person's Astrological Natal Birth Chart to read from. A birth chart is like a blueprint of a person – mind, body, and spirit. As Pluto begins its powerful twenty-year transit through Aquarius in 2024, society is set to experience profound changes, particularly around issues of autonomy, freedom, and collective rights. Pluto, the planet of transformation, death, and rebirth, in Aquarius, an air sign known for revolution, technology, and humanitarian ideals, suggests a period of upheaval and reinvention that will impact everything from societal norms to personal freedoms. The focus on collective values brings reproductive rights to the forefront, transforming how we view autonomy over our bodies. In a time when the political landscape is in flux, with shockwaves following the re-election of former President Donald Trump, many women feel anxious about the future of their rights. The recent Supreme Court changes have already catalyzed restrictions on abortion in many states, leaving people concerned and frustrated. Yet, even in turbulent times, there is an opportunity to shape the future, rebuild systems, and reclaim power. Pluto in Aquarius invites us to shift the narrative—to take a disruptive moment and use it to build a stronger, more autonomous foundation for generations to come.   Pluto in Aquarius: A call for reproductive revolution Aquarius is a sign of visionaries, reformers, and the collective good. This is a time to rethink reproductive rights as fundamental human rights, not political issues, and address them as a matter of self-sovereignty and equality. While the restrictive changes in reproductive laws are alarming, Pluto in Aquarius suggests a period where society will challenge outdated beliefs, break down traditional barriers, and innovate new approaches to personal autonomy.   Aquarius also rules technology and science, so this transit is likely to foster new advancements in reproductive health that empower individuals. We could see a rise in telemedicine, mobile healthcare units, and online communities that provide support and resources for reproductive health, bypassing traditional barriers. This would empower women and others to make informed choices about their bodies, regardless of political restrictions.   Reframing the challenge: The opportunity to cultivate bodily discipline The political climate has left many feeling that their rights are under siege, and understandably, anxiety is running high. But Pluto’s energy doesn’t just bring destruction; it also brings rebirth. In these restrictive times, there is an opportunity to regain power and reshape the conversation around reproductive health by fostering what some are calling the “4B Movement”: Body, Boundaries, Balance, and Belief.   The 4B Movement isn’t about restriction; it’s about empowerment and discipline. It encourages women to cultivate a deeper relationship with their bodies, setting boundaries that protect their well-being and making informed, intentional choices. In an era when laws may limit access to certain services, taking proactive, empowered control over one’s body, health, and lifestyle is a powerful act of resistance. The goal is not merely to adapt to restrictions but to transform how we approach bodily autonomy on a personal and societal level. Community as power: The rise of collective movements Aquarius is inherently a communal sign, valuing networks and shared goals. Pluto in Aquarius may encourage the formation of grassroots movements that operate outside traditional systems to support reproductive health. We’re likely to see community-led efforts that provide education, financial assistance, and access to reproductive health services for those in need. These networks will allow people to circumvent restrictive systems and create a web of support grounded in shared values and mutual empowerment.   Mutual aid networks and localized funding efforts are already emerging to help individuals who need reproductive health support but lack resources. This community-driven approach is deeply aligned with Aquarius’s spirit of humanitarianism and innovation, turning to creative solutions to meet collective needs.   Shifting the mindset: Finding freedom through knowledge and technology Under Pluto in Aquarius, knowledge and technology are set to become tools of liberation. Access to information, scientific advancements, and new technologies can empower individuals to make educated decisions about their bodies. The era of Pluto in Aquarius could see advancements in birth control technology, medication accessibility, and reproductive health treatments, helping individuals navigate choices with confidence.   Increased access to knowledge can help women understand and prepare for potential challenges, such as restricted access to abortion, by promoting natural birth control methods, safe self-care practices, and holistic health approaches that foster self-awareness and bodily literacy. The rise of telehealth and online educational platforms also supports this shift, providing resources for people who may lack access to in-person care.   Turning shock into strength: Transforming reproductive rights While the political and social climate may seem restrictive, Pluto in Aquarius is an invitation to build something new out of the ashes of old systems. The time is ripe for individuals and communities to advocate for personal sovereignty and autonomy in unprecedented ways. This movement is about more than legal battles; it’s about a shift in mindset, empowering individuals with knowledge, technology, and community support to shape their reproductive lives.   We are on the brink of a societal transformation where autonomy, collective power, and resilience will be essential in shaping the future of reproductive rights. The fears and shocks we face now can act as fuel for a new vision of self-determination and bodily integrity. Pluto in Aquarius encourages us to take up this challenge, fostering a future where reproductive rights are seen as part of a broader movement toward equality, autonomy, and innovation.   In this way, rather than seeing these turbulent times as setbacks, we can view them as a powerful opportunity to reinvent reproductive rights for the modern era, creating a foundation of resilience, knowledge, and community that empowers future generations. Follow me on Instagram , YouTube and visit my website for more info! Read more from Nichell Delvaille Nichell Delvaille, Holistic Soul Coach, Intuitive Astrologer Nichell is a Wellness Practitioner. Healing effects all aspects of a person. She is a Holistic Soul Coach, Intuitive Astrologer, Reiki Master and Herbalist. Nichell also has certifications in Yoga, Meditation and Ayurveda.

Sam Dyllon is a certified yoga teacher with a focus on holistic wellness; with over 700 hours of continued professional development, Sam combines yogic tools including āsana, prāṇāyāma, and dhyāna to empower students to cultivate physical flexibility, mental resilience, and overall wellbeing. As a member of Yoga Alliance Professionals and Yoga Teachers Together, Sam is committed to sharing the transformative benefits of yoga with the community. Sam Dyllon, Yoga Teacher Introduce yourself! Tell us about you and your life, so we can get to know you better. Hi! I’m Sam, a yoga teacher & office worker, I live with my husband in Workington, Cumbria, UK and primarily teach & share yoga online. Often, people are surprised to find that I haven’t always led an active life, but that’s what fuels my belief that everyone deserves to find an enjoyable activity that helps them feel good in both body and mind. It’s important to look forward to dedicating regular time to self-care & wellbeing, rather than dreading it, as taking time for yourself can have such a positive impact on your daily life. However, I also recognize that not everyone wants – or is able – to spend time researching and trying out different activities, or to commit hours each week to the one they like best (or dislike the least!). From my own experience, alongside feedback from my students, I’ve seen how spending a few minutes each day on improving flexibility can significantly enhance daily life. Close behind that is the need for more opportunities to truly rest and relax, which is something I know we all could use more of! My goal is to help people realise that many yogic tools are simple and accessible, rather than complicated or irrelevant. While some may still choose to trek into the Himalayan mountains to practice yoga as ascetics, most of us can easily access countless classes, apps, websites, and videos right from home. Although I always recommend that new practitioners start with a qualified teacher, just as you might risk injury at the gym without a trainer, the same applies to yoga and meditation – having proper support and guidance is essential to ensure a safe and effective practice.  What inspired you to become a yoga teacher? My yoga practice has been incredibly beneficial for me. I initially got back into it in 2014 to try and improve my fitness without having to sweat or leave the house during the cold winter months. I spent hours searching Amazon for the perfect yoga DVD that would closely resemble the classes I attended when I was 18. While I should have absolutely returned to in-person classes, the harsh January weather in Cumbria deterred me, and I hoped I’d remember enough to practice on my own without a teacher present. At first, I felt discouraged because I was very inflexible and struggled to keep up with the teacher, if I’d been in a class, I might have given up and never gone back! However, I committed to practicing with that same DVD for over a year, although I didn’t practice every day at first, but I was consistent enough to begin to notice improvements in my body – I became more flexible and eventually could even keep pace with the teacher. This progress motivated me to adopt a daily practice as well as begin to explore other ways to take care of my body, such as through better nutrition and seeking help for old injuries and ongoing discomfort. I’m not perfect (who is?), but I now have a deeper appreciation for making my body at least a comfortable place to live, as well as some of the methods to create the changes I desire. I decided to train as a yoga teacher to share the tools that helped me alleviate sore, tight muscles, manage anxiety, and reduce panic attacks. I achieved my 200-hour RYT qualification with Frog Lotus Yoga International at the beautiful Suryalila Retreat Centre in Andalusia, Spain – a place that deepened my connection to yoga and inspired me to help others find freedom and comfort in their bodies and minds. My goal is to help as many people as I can thrive in ways they never thought possible. How important has yoga been in aiding you in your quest for inner peace? When I first stepped onto a yoga mat, I wasn’t thinking about inner peace at all; I just wanted to improve my fitness and reduce pain. Luckily, yoga offered more than I expected – my tight shoulders and hips eased, and alongside my physical pain decreasing, my anxiety lessened, too. Since 2014, I’ve experienced a few panic attacks, but thanks to what I’ve learned about prāṇāyāma (breathwork), they typically pass in under five minutes. My first attempt at meditation was so unpleasant that I promised myself I’d never try it again; however, keeping an open mind led me to give it another shot, and this time it was much better. Now, I aim to meditate for at least ten minutes a day, but I don’t pressure myself if I miss a day. While it’s nice to dedicate the time, there are always smaller moments for mindfulness that can be appreciated throughout the day. I honestly can’t imagine my life without yoga and meditation now – they’re not just practices but an anchor that’s helped me find balance, peace, and purpose. How do you approach working with students who are new to yoga? I approach working with all students in the same way: with a strong desire to use my knowledge, skills, and experience to support them in their practice. I want to ensure they get the most out of our time together, while also continually learning to become the best teacher I can be. Even if you’ve taken yoga classes or practiced meditation regularly, each teacher has their own style. While I acknowledge that some teaching methods can be ineffective, my focus is on helping students develop their own understanding of their practice over time – I want them to grasp the reasons behind my cues and teaching methods, rather than just blindly following instructions. Of course, there will likely always be areas where guidance may be needed, but my greatest hope is that my students can apply what they learn in our lessons to their independent practice, should they wish to have one. Some may receive “homework” – PDFs or videos – to practice between our lessons, and it’s truly rewarding when I receive a message telling me that they practiced certain things during a trip or after a long day because they recognised what their body needed at that moment; or that with sustained effort, they’ve achieved an āsana they’ve been working towards or struggling with. How do you ensure your students achieve long-term success with their practice? Support, support, support – and even more support! The level of support I provide varies depending on each student’s individual needs and goals; for example, a Nidrā Club member who enjoys using the library for self-guided practice will likely require less interaction than someone taking one-on-one lessons with specific outcomes in mind. I start by understanding each student’s needs, desires, and expectations. Most people realise they won’t achieve advanced goals, like doing the splits, overnight. I try to ensure students have realistic expectations for our time together, and if their goal is to achieve the splits, I’ll do my best to help them reach it, but I also emphasise that it’s a collaborative effort. They should be prepared for hard work, and understand that there may be factors beyond our control that affect their results, such as their skeletal structure. In one-on-one lessons, I provide direct interaction, which allows me to tailor cues and lesson plans to each student’s progress. In between lessons, students keep me informed about any injuries, illnesses, and how they’re feeling after particular practices, which helps me offer even more effective support. Participants in my programs receive varying levels of support based on their needs and the specific program details. When they reach out, I respond in the way I believe will be most helpful: some may have straightforward questions that can be answered quickly via email or WhatsApp, while others might benefit from a short video or a video call to discuss their concerns, demonstrate techniques, or explore how to achieve their goals more effectively. What changes in the yoga world do you think would be beneficial to both teachers and students? There are several misconceptions that would bring benefit if they were cleared up, but I want to focus on the two biggest ones. First, many people believe yoga is only for young, skinny, flexible, white women, which can make men, people of colour, those with diverse body types & physical abilities, and older individuals feel excluded. If you identify with any of these latter groups, I would love to see you in my classes and courses & share the practices of yoga with you in a way that benefits you! While it’s true that flexibility can decrease with age, it’s not lost forever, although each person’s journey to regain flexibility is unique. You can choose to remain sedentary and deal with pain, or you can take proactive steps to improve your flexibility and overall well-being. The choice is yours. I welcome everyone in my classes, and strive to make each person feel accepted, seen, and understood. Although many yoga teachers are caring, some unintentionally create quite an exclusionary atmosphere. I can’t change the actions of others, but I want to show you that yoga can be an inclusive space and you can enjoy the practices it offers. As teachers, we also need to shift our mindset about yoga. Some teachers believe there’s a limited number of students and that others are competing for them or will “steal” students away from them. However, because there are so many styles of yoga as well as different teachers, I’d encourage every practitioner to try various classes – that way you get the opportunity to discover both the styles & teachers that truly resonate with you. So I say to fellow teachers: remember that everyone has their own teaching style and focus. Not every student will connect with you, and that’s okay – it’s not a reflection of your worth as a teacher or a person; it simply means they’re looking for something different. You don’t need to change your style to attract students – stick to what you do best, and the right students will find you. As the Bhagavad Gītā reminds us, it’s better to perform your own dharma (duty) imperfectly while staying humble than to do someone else’s perfectly and receive recognition & praise. And to current or potential practitioners, I suggest: try as many styles & teachers of yoga as you’re able that seem interesting to you. A teacher’s response to your choice to explore what yoga has to offer is just as vital a piece of information as how they teach & interact with you. Follow me on Facebook , Instagram , LinkedIn , and visit my website for more info! Read more from Sam Dyllon

Written by Victoria Marr , Co-Founder of Sleek Technique Well known as the creators of the Sleek Technique method and establishing it as the first online dance fitness business in the UK, Victoria and Flik have a wealth of expertise in the health and fitness industry. Seamlessly blending the benefits of ballet with mainstream fitness they help women across the globe achieve their fitness goals. As a professional ballet dancer for many years, the only kind of massage I ever had was the intensely uncomfortable kind. I always danced on until some part of me shouted, ‘Hey, we’re under a lot of strain here! Can you help us out?’ Then and only then would I reluctantly get some treatment, knowing it wouldn’t be pleasant, but I would get some instant relief and be able to get back to dancing full steam.   The idea of regular preventative massage to keep my body and mind in check didn’t settle with me until years later. Since retiring from pro dancing and an intense regime of 6 hours of practice a day and 7 shows a week, I am now a fitness trainer, dance coach, and co-founder of the ballet fitness company  Sleek Technique . I am also, you guessed it, a qualified masseur.   I know firsthand that it is easy to neglect our body's needs, whether you're working out intensely, sitting at a desk for hours, or juggling a stressful schedule. Rather than a luxurious treat (or, in my case, in days gone by), a painful necessity when something has already gone wrong, I encourage my clients to approach massage as maintenance, preventative, and beneficial not just for their muscles but for their whole well-being.   While we often focus on staying active and eating well, the crucial element of recovery and keeping our bodies in balance can be tapped into and vastly improved by regular massage therapy. From muscle repair to lowering cortisol levels, if you have 2 minutes, stop thinking whales sounds and pan pipes and read on to find out more about the very tangible benefits of incorporating regular massage into your wellness routine.   Accelerated muscle recovery Whether you're a dedicated athlete or just active in your day-to-day life, your muscles are constantly working hard. Over time, this can lead to stiffness, soreness and fatigue. There are lots of different styles of massage, but almost all will:   Promote better blood circulation, delivering essential nutrients and oxygen to speed up recovery. Reducing lactic acid buildup: After an intense workout, lactic acid accumulates in your muscles, causing that familiar ache. Massage helps flush out these toxins, reducing post-workout discomfort so you can work out more regularly and comfortably. Breaking up muscle knots: Those tight, painful knots are my favourite. They're the result of overworked muscles. Massage helps to release these areas of tension so the muscle fibres lie smoothly again, restoring comfort and flexibility.   Improved flexibility and mobility Over time, our muscles can become tight, limiting our range of motion and making everyday activities more difficult. Techniques like myofascial release and deep tissue massage are especially good for this. These methods target the deeper layers of muscle and connective tissue, stretching and elongating muscles for:   Enhanced flexibility: Massaging tight muscle groups improves elasticity, making it easier for you to bend, stretch, and move freely. Joint support: you should keep the muscles around your joints strong, but if they become too tight, it can cause added strain or an imbalance, which affects how the joints move. Massage contributes to joint mobility, reducing stiffness and increasing comfort during movement.   Stress and anxiety reduction One of the most immediate benefits of massage is its incredible ability to calm the mind. When we are stressed, this manifests itself as held tension in our muscles which can lead to a stiff neck and shoulders, headaches and even sleep disturbances. Massage therapy helps to counter this by:   Lowering levels of stress hormones: There are several stress hormones that our bodies produce. Cortisol, being the one you may have heard of, is your body’s main stress hormone, and massage has been shown to decrease its levels significantly. This helps reduce feelings of anxiety and stress. Boosting serotonin and dopamine: Massage stimulates the production of these "feel-good" chemicals, improving your mood and overall sense of well-being. It's like a natural reset for your nervous system! Improving sleep quality: A relaxing massage before bed can help ease insomnia by lowering stress and preparing your body for a restful night’s sleep. Relaxed muscles certainly help your mind to follow.   Improved posture Poor posture is a common issue, especially if you spend long hours sitting at a desk or looking at your phone. Over time, this can lead to muscle imbalances, pain, and discomfort. Massage therapy helps address these problems by:   Releasing tension in key areas: Massage can help loosen the muscles that contribute to poor posture, such as tight shoulders, neck, lower back, and glute muscles. Balancing muscle groups: Alongside your training, regular massage helps bring balance to the body by addressing overused muscles and helping weaker areas strengthen through improved circulation and muscle relaxation. Increasing body awareness: Sometimes, we're not even aware of the way we carry ourselves. Massage can help you reconnect with your body and highlight patterns of tension that are affecting your alignment.   Boosted immunity Yes, you read that the right massage can even give your immune system a much-needed boost! Studies have shown that regular massages increase the body’s production of lymphocytes, the white blood cells that help fight off infections. How does this happen?   Stimulating lymphatic flow: Massage enhances the flow of lymph, a fluid that carries immune cells throughout your body, helping to remove toxins and pathogens. I was lucky enough to have a Lymphatic Drainage massage with the much sought-after specialist in this field,  Laiz Pancheco . I saw and felt the decrease in inflammation and the boost to my energy and skin instantly! Reducing stress: Since chronic stress weakens the immune system, massage’s ability to lower stress hormones naturally helps strengthen your body’s defences. Relief from chronic pain For those suffering from chronic pain conditions like fibromyalgia, arthritis, or lower back pain, massage can be a game-changer. By focusing on areas of discomfort and inflammation, techniques like trigger point therapy and neuromuscular massage can:   Reduce inflammation: Massage helps promote blood flow to inflamed areas, bringing oxygen and nutrients to promote healing. Release endorphins: These natural painkillers are released during a massage, providing a sense of relief and helping you manage pain more effectively. Break pain-tension cycles: Chronic pain often leads to tightness and restricted movement, which only increases discomfort. Massage helps relax these tight muscles, breaking the cycle and improving overall mobility.   Enhanced skin health An added bonus of massage is its effect on your skin. The increased blood flow helps bring oxygen and nutrients to your skin cells, giving you a radiant glow. In my practice, I also use oils rich in vitamins and antioxidants that nourish your skin, promote hydration, and reduce dryness.   Making massage a part of your routine If you were a doubter like my former ballerina self, not about the muscular benefits of massage but rather the whole body benefits, then I hope I’ve encouraged you to consider introducing this fantastic form of self-care. It’s not just about feeling relaxed for an hour; it’s about long-term improvements in how your body feels, moves, and recovers.   Thinking costs? You don’t have to rely on professional massages all the time! Self-massage techniques, foam rolling, and stretching can help maintain flexibility and muscle health between sessions. At  Sleek Technique ,  we have a whole section devoted to  stretch  and recovery, which even includes a  lymphatic drainage workout  you can practice for a quick 20 minutes of movement and flushing techniques that promote detoxification.   The next time you think of massage as simply a luxury, remember that it is also a vastly beneficial part of holistic wellness. Your muscles, joints, and even your immune system will thank you for it. Follow me on  Facebook , Instagram ,  LinkedIn  and visit my website  for more info! Read more from Victoria Marr Victoria Marr , Co-Founder of Sleek Technique After 20 years at the top of the professional dance world, Victoria and Flik brought their combined expertise in dance and fitness together and pioneered the first online dance fitness business in the UK. Laying the groundwork for many others to follow, they continue to bring creative, effective fitness to women everywhere regardless of location.

Written by Marco A. Benavides, Visionary and Philanthropist Marco Benavides is a Retired and Disabled Military Veteran, Entrepreneur, Visionary and Philanthropist. He is a Minority Business Owner, Published Author and Motivational Public Speaker. He is the CEO and Founder of Holy Spirit Ministry Foundation and in 2024 he was acknowledged as an Honored Listee in the Marquis Who's Who Publication. A few years back, my existence was shrouded in shadows and despair. Darkness enveloped my life like a thick fog, obscuring any glimmer of hope. This pervasive gloom seeped into every aspect of my daily life, turning even the simplest tasks into monumental challenges. The weight of despair made it difficult to find motivation or joy in anything I once loved. The impact of this darkness was profound. It altered my perception of the world and myself, casting everything in shades of gray. Relationships strained under the pressure of my internal battles as I withdrew further into isolation. The vibrant colors of life faded, replaced by a monochrome existence where time seemed to stand still. The future appeared bleak, and the present was a relentless cycle of despondency. Yet, within this narrative of despair, there was a flicker of something more a glimpse of the journey ahead. Though I couldn't see it then, the path to light and healing was slowly taking shape. This journey, fraught with challenges and revelations, would eventually lead me to a place of hope and transformation. It became a story not just of enduring darkness but of finding the strength to rise above it, to navigate the shadows and emerge into the light. The depths of despair In the heart of the darkness, life seemed an endless night devoid of stars. The depths of despair were a profound experience that reshaped my understanding of existence. It was characterized by a pervasive sense of hopelessness, where each day felt like an insurmountable challenge with no end in sight. 1. Understanding the causes of hopelessness Despair often has deep roots, fed by a confluence of external and internal factors. For me, it was a tangled web of personal failures, unmet expectations, and an overwhelming sense of inadequacy. It was as if every decision I had ever made culminated in a life that felt unrecognizable and beyond repair. This sense of hopelessness didn't appear overnight but grew slowly, nurtured by past traumas, relentless self-doubt, and the pressure to meet societal standards. Understanding these causes was crucial in recognizing that the darkness was not my entire reality but part of a larger, more complex narrative. 2. The emotional and psychological toll The emotional and psychological toll of living in despair is profound and often debilitating. It manifested as a constant heaviness in my chest, a physical manifestation of the emotional burden I carried. Anxiety and depression became my constant companions, clouding my thoughts and sapping my energy. Simple tasks became monumental challenges, and future happiness seemed like an impossible dream. This emotional turmoil led to a decline in physical health, as the mind and body are deeply interconnected. Sleep became elusive, appetite diminished, and every day was a struggle against the invisible chains of despair. 3. Isolation and loneliness Isolation and loneliness were both symptoms and causes of my despair. As darkness deepened, I withdrew from friends and family, convinced that my presence was a burden. Social gatherings became overwhelming and anxiety-inducing. The more I isolated myself, the more entrenched I became in my sorrow. Loneliness was not just the absence of people but the absence of connection and understanding. It was the feeling of being unheard, unseen, and misunderstood, even in a room full of people. This isolation reinforced the belief that my situation was unique and insurmountable, further entrenching me in the shadows. Even in the darkest moments, the human spirit holds a flicker of resilience, a quiet determination to seek out the light once more. Understanding and acknowledging the depths of despair was the first step in reclaiming my life from the shadows. Facing the shadows In the journey from despair to hope, one of the most challenging yet crucial steps is facing the shadows that have long loomed over life. This phase requires immense courage and vulnerability, as it demands confronting the very darkness that once seemed insurmountable. 1. Acknowledging the darkness The first step in facing the shadows is to acknowledge their presence. This means recognizing the aspects of life that have contributed to the pervasive sense of hopelessness. Whether it’s past traumas, ongoing struggles, or a combination of factors, understanding the roots of despair is essential. This acknowledgment is not about assigning blame but about gaining clarity. It involves an honest assessment of one’s own emotions, fears, and limitations. Admitting that life is not as it should be opens the door to potential change. 2. Seeking help and support Once the darkness is acknowledged, the next step is to seek help and support. The burden of despair is often too heavy to carry alone, and reaching out can provide much-needed relief and perspective. This may involve confiding in friends or family or seeking professional guidance from therapists or counselors. Support groups and community resources can offer invaluable assistance, providing a safe space to share experiences and learn from others who have faced similar struggles. Asking for help is a powerful act of strength, not weakness, and it is a critical step in dismantling the isolation that often accompanies despair. 3. Small steps towards change Facing the shadows is not about making radical changes overnight; rather, it is about taking small, manageable steps towards a brighter future. These steps can be as simple as establishing a routine, practicing mindfulness, or setting achievable goals. Each small victory over the darkness is a testament to resilience and the capacity for change. Celebrating these victories, no matter how minor they may seem, helps build momentum and fosters a sense of empowerment. Gradually, these incremental changes can lead to significant transformation, illuminating the path forward. Confronting the shadows is a daunting but necessary phase in the journey from despair to light. It requires honesty, courage, and a willingness to seek and accept support. By taking small, deliberate steps, it becomes possible to dismantle the barriers of darkness, paving the way for healing and growth. Emergence into light 1. Recognizing and celebrating progress As the fog of despair began to lift, even the smallest victories became monumental. Each step forward, no matter how minor, marked a significant shift from the shadows that once dominated my world. Recognizing progress was crucial; it provided tangible evidence that change was possible and that I was moving towards a brighter existence. Celebrating these achievements, whether it was getting out of bed on particularly challenging days or finding joy in simple activities, reinforced my resolve to continue on this journey. 2. Building resilience and strength With time, the gradual emergence into light brought newfound resilience and strength. The challenges I faced became opportunities to learn and grow, transforming despair into a foundation for inner fortitude. Through therapy, self-reflection, and the support of loved ones, I developed coping mechanisms to navigate life's hurdles. This resilience was not just about bouncing back but about understanding the depths I had overcome and using that understanding to build a more hopeful future. 3. Embracing new possibilities The journey from darkness to light opened a world of new possibilities that were previously unimaginable. With each passing day, I found myself more open to experiences and opportunities that once seemed out of reach. This newfound openness allowed me to explore different aspects of life with curiosity and wonder. Embracing these possibilities required courage, but it also offered the promise of fulfillment and joy. I began to envision a future not defined by past despair but by the potential for happiness and growth. This transformation was not just about survival; it was about thriving and living life to its fullest. Conclusion 1. Reflecting on the journey from darkness to light Reflecting on the profound journey from the depths of despair to the warmth of light, I am reminded of the strength it takes to confront one's shadows. The path was fraught with challenges, yet each step forward was a testament to resilience and courage. Emerging from the fog of hopelessness was not an overnight transformation but a gradual process of self-discovery and healing. With each small victory, I inched closer to a life that once seemed out of reach, illuminating the path for others who may feel lost in their own darkness. 2. The importance of hope and perseverance Throughout this journey, hope became a vital lifeline, a beacon guiding me through the storm. It taught me that even in the bleakest of times, the possibility of a brighter tomorrow exists. Perseverance was equally essential, reinforcing the notion that setbacks and struggles are merely stepping stones on the road to recovery. By holding fast to hope and maintaining unwavering determination, I learned to navigate the complexities of life with renewed strength and purpose. 3. Encouragement for others in similar situations To those who find themselves enveloped in shadows, I offer this message: you are not alone. Though the darkness may feel insurmountable, there is a path forward, illuminated by hope and the support of those who care. Seek out the help and resources available to you and take small, courageous steps toward change. Remember, the journey from darkness to light is not a solitary one; countless others have walked it before and are ready to walk alongside you. Embrace the possibility of transformation, and let your story be one of resilience and triumph. Follow me on Facebook , Instagram , LinkedIn , and visit my website for more info! Read more from Marco A. Benavides Marco A. Benavides, Visionary and Philanthropist Embarking on a transformative journey to the United States at just six years old, Marco A. Benavides, a proud individual of Mexican descent, now radiates wisdom and compassion at 51 years young. With a loving family of four extraordinary teenagers by his side, he distinguishes himself as a Spiritual guide, channeling the wisdom of the Holy Spirit to offer profound counsel. A beacon of hope in today's world, he champions mental health awareness and empowers others to forge a meaningful connection with the divine, inspiring them to lead lives filled with purpose and productivity.

Written by Bonnie Montney, Herbalist & Apothecary Bonnie Montney, founder of Wild Medicine Apothecary, blends ancient wisdom with modern science to create sustainable, holistic remedies. Her dedication to natural healing and community wellness has made her a trusted herbalist and entrepreneur, committed to nurturing both people and the planet. Embarking on the journey to become a holistic wellness practitioner is akin to rediscovering a path well-trodden by our ancestors yet often obscured in the modern age. It is a quest for balance, harmony, and the integration of ancient wisdom into our daily lives. This article is your compass to uncovering the secrets of self-healing and wellness that have been whispered through the ages, secrets that are not hidden in remote temples or exclusive retreats but are readily accessible to those who are willing to observe, learn and listen to the natural world around them. We will explore how the principles of botanical alchemy and traditional healing practices can be woven into a tapestry of modern wellness. Whether you are seeking to enhance your own well-being or aspire to aid others in their health journeys, the wisdom of the earth is your ally. Let us begin by turning our gaze to the past to inform our present and shape a healthier, more holistic future. What is an herbalist? An ancestral holistic herbalist, also known as a wellness practitioner, is a guardian of the ancient healing traditions that harness the power of nature for health and well-being. This practitioner is not just an expert in the properties of herbs and plants but also a conduit for the wisdom passed down through generations. They blend the art of botanical alchemy with a deep understanding of the interconnectedness of body, mind, and spirit. Here’s a closer look at what defines an ancestral holistic herbalist/wellness practitioner: Traditional wisdom: They draw upon centuries-old knowledge, rooted in various cultural practices such as Ayurveda, Traditional Chinese Medicine, and Native American healing. This wisdom encompasses the use of plants, plant extracts, and plant-derived substances to treat health conditions and promote overall well-being. Holistic wpproach: Ancestral holistic herbalists view health through a comprehensive lens, considering the physical, mental, emotional, and spiritual dimensions of an individual. They strive to restore balance and harmony within the body and its natural environment. Natural remedies: Using the therapeutic properties of herbs, these practitioners create remedies like teas, tinctures, salves, and capsules, each targeting specific ailments or supporting bodily functions. Personalized care: Recognizing that each person is unique, ancestral holistic herbalists tailor their treatments to the individual’s needs, considering factors such as age, constitution, and specific health concerns. Preventive care: Beyond addressing existing health issues, they use herbs proactively to strengthen the immune system and prevent illness, fostering resilience and long-term well-being. Empowerment: By educating and involving individuals in their healing process, ancestral holistic herbalists empower people to take an active role in their health, deepening their connection with nature and their own well-being. An ancestral holistic herbalist/wellness practitioner is a modern-day steward of age-old healing practices, offering a natural and personalized path to health that is grounded in the wisdom of our ancestors. They remind us that the secrets to wellness are often found in the simplicity of nature and the knowledge of those who came before us. What qualifications do you need? In the United States, the path to becoming an herbalist is one of personal and professional development rather than formal certification. While there are numerous courses available for those interested in herbalism, it’s important to understand that these courses offer a certificate of completion rather than an official certified herbalist. These courses are valuable for the knowledge they impart, allowing individuals to learn from experienced practitioners and to gain insights into the art and science of herbal medicine. However, it’s crucial to note that in the U.S., there is no federal or state-recognized certification for herbalists. This means that while you can study herbalism and receive a certificate from a course or program, this does not equate to being a “certified herbalist” in a legal or medical sense. Herbalists in the U.S. cannot diagnose, treat, or cure diseases legally; they can only offer wellness support and education. In contrast, several European countries have established strict credentialing guidelines for herbalists. To become a certified herbalist in the European Union, for instance, one must obtain a degree in herbal medicine from a recognized institution, complete a certain number of clinical hours under supervision, and pass an exam to demonstrate proficiency in herbal medicine. These requirements ensure that certified herbalists in Europe meet a standardized level of knowledge and competency in their field. How do you become an herbalist? For those looking to deepen their understanding of herbalism, it’s advisable to research and connect with local herbalists or online communities. Much of the knowledge shared in paid courses can also be found freely available online or through mentorship with experienced practitioners. The journey to becoming an herbalist in the U.S. is about acquiring knowledge and experience to support wellness in oneself and others, rather than obtaining an official title. What do herbalists do exactly? Herbalists are artisans of natural wellness, crafting a variety of products that harness the healing properties of plants. They are skilled in creating remedies and aids that cater to a wide range of health needs and promote overall well-being. Here are some of the key creations that herbalists are known for:   Teas: Herbalists blend dried herbs to create teas that can soothe, invigorate, or heal. These can be single-herb teas or complex blends, each designed to target specific health concerns or to promote general health. Tinctures and extracts: These concentrated forms of herbal remedies are made by soaking herbs in alcohol or vinegar to extract their active ingredients. Tinctures are taken in small doses and are known for their potency and long shelf life. Capsules and powders: For ease of consumption and precise dosing, herbalists often prepare capsules filled with powdered herbs. These can be taken as dietary supplements to support various bodily functions. Topical applications: Herbalists create salves, ointments, and creams that can be applied to the skin. These products may help with issues like muscle pain, skin conditions, or to promote wound healing. Aromatherapy products: Using the aromatic compounds from plants, herbalists produce essential oils and blends for use in aromatherapy. These can be used for stress relief, mood enhancement, and even as natural insect repellents. Bath and body products: Herbal bath salts, soaps, and lotions are crafted for both their therapeutic and cosmetic benefits, offering a natural alternative to conventional products. Herbal Ghees and Edibles: Some herbalists incorporate medicinal herbs into food products like ghees (clarified butter), which can be used both for cooking and as a health supplement. Beverages: Beyond teas, herbalists may also create herbal-infused waters, juices, or sparkling drinks that offer health benefits in a refreshing form. Herbalists are dedicated to creating products that are not only effective but also align with a holistic approach to health. They often emphasize the importance of sourcing high-quality, organic ingredients and preparing them with care to preserve their natural benefits. By doing so, they provide a bridge between the ancient tradition of herbal medicine and the needs of contemporary wellness seekers.   What are the benefits of using herbalism in my life? Herbalism offers a multitude of benefits for both individuals and the community. Here are some key advantages:   For individuals: Natural and organic: Herbal remedies are derived from plants, providing a natural and organic alternative to synthetic drugs. Preventive approach: Herbalism emphasizes supporting overall health and preventing diseases rather than just treating symptoms. Individualized treatment: Herbalists consider the unique needs and constitution of everyone, offering personalized treatment plans. Holistic health: By addressing the root cause of health issues, herbal remedies promote balance and overall well-being. Accessibility: Many herbs can be grown at home or locally sourced, making them an accessible choice for many people.   For the community: Sustainability: Herbalism encourages the use of local plants, which can reduce the carbon footprint associated with transporting pharmaceuticals. Cultural preservation: It helps preserve traditional knowledge and practices, contributing to cultural heritage. Economic empowerment: By supporting local herbalists and growers, communities can foster economic growth and self-reliance. Education: Herbalism provides opportunities for community education on health, wellness, and the environment. Healthcare alternatives: It offers more healthcare options, especially in areas with limited access to conventional medicine.   In summary, herbalism is a valuable practice that not only supports individual health in a natural and personalized way but also promotes community well-being through sustainable and educational initiatives. It’s a testament to the power of plants and the enduring wisdom of our ancestors in nurturing health and harmony.   Can anyone become an herbalist? The beautiful truth about the art of herbalism is that it is a path open to all who are called to it. You don’t need a lineage of healers in your family tree, or a background steeped in ancient traditions to begin your journey as an herbalist. What truly matters is a genuine thirst for knowledge about the natural world and a heartfelt desire to help others. Herbalism is a practice grounded in the wisdom of nature, and this wisdom is available to anyone willing to learn and embrace it. While having an ancestral connection to herbal practices can enrich your understanding and bring depth to your work, it is by no means a prerequisite. The plants and their healing properties do not discriminate; they offer their benefits generously to all who seek them. At its core, becoming an herbalist is about forming a relationship with the earth and its bounty. It’s about studying the properties of plants, understanding how they interact with the human body, and learning how to prepare and use them to promote health and healing. It’s a lifelong journey of discovery, one that can be as rewarding and profound for a complete novice as it is for someone with a deep ancestral connection to the craft. So, if you feel the call to explore the world of herbalism, know that the door is wide open. With dedication, passion, and a willingness to learn, anyone can walk the path of an herbalist and contribute to the well-being of themselves, their loved ones, and their community. Whether you’re drawn to herbalism out of personal interest, a desire to forge a deeper connection with nature, or a wish to support others on their wellness journeys, your contribution is valuable and needed. The world of herbalism awaits you with open arms.   10 tips on how to become an herbalist Start local Read books, attend workshops, and take online courses to build a solid foundation of knowledge. Remember, learning is a continuous process.   Educate yourself Read books, attend workshops, and take online courses to build a solid foundation of knowledge. Remember, learning is a continuous process. Connect with nature Spend time in nature to observe and learn from the plants themselves. This direct connection can deepen your understanding and intuition. Grow your own If possible, start a small herb garden. Growing your own herbs gives you a deeper appreciation for the plants and ensures you have fresh, organic herbs at hand. Start small If possible, start a small herb or flower garden. Growing your own herbs and edible flowers gives you a deeper appreciation for the plants and ensures you have fresh, organic herbs at hand. Practice mindfulness Always verify the identity and properties of the herbs you use. Be mindful of dosages and interactions, especially when using herbs for health purposes. Keep a journal Document your experiences, recipes, and the effects of the herbs. This will be an invaluable resource as you progress on your journey. Consult professionals Don’t hesitate to seek guidance from experienced herbalists or healthcare providers, especially when dealing with health issues. Join a community Engage with other herbal enthusiasts. Online forums, local clubs, and herbalist groups can offer support, inspiration, and shared knowledge. Respect the plants Understand the importance of sustainable harvesting and ethical sourcing of herbs. Protecting the environment ensures the longevity of herbal practices.   As you stand at the threshold of your herbalism journey, remember that the path ahead is rich with growth and discovery. Embrace the wisdom of the earth and let the ancient art of herbalism guide you to a deeper connection with nature and wellness. Start your journey today by planting the seeds of knowledge, nurturing them with passion, and watching as you’re understanding and skills blossom. If you’re ready to take the first step, consider joining a community of like-minded individuals at Herbalist’s Path, where you can share experiences and learn together. For those eager to dive deeper, Nature’s Classroom offers a wealth of resources and courses to expand your herbal abilities. And don’t forget to visit Wild Medicine Apothecary, where tradition meets science, to discover products that embody the essence of herbal healing. Your adventure awaits. Will you answer the call of wild medicine? Follow me on Facebook , Instagram , LinkedIn , and visit my website for more info! Read more from Bonnie Montney Bonnie Montney, Herbalist & Apothecary Bonnie Montney is the visionary founder of Wild Medicine Apothecary, a sanctuary where ancient herbal wisdom meets modern science. With a deep commitment to natural healing, Bonnie crafts sustainable, holistic remedies that nurture both people and the planet. Their apothecary is a haven for those seeking wellness through nature’s bounty. Explore Bonnie's world to discover the transformative power of herbs and learn more about their captivating journey in herbalism.

Written by Heather Williams, Certified Fitness Professional Heather Williams is well-known when it comes to empowering women in midlife to prioritize their well-being and thrive. She is the founder of Journey24EverFit, an online fitness platform offering Fitness and Goal Coaching, Personal Training, and virtual fitness classes. Is your body trying to tell you something? That foggy brain you're attributing to menopause might be stress. Those sleep disruptions you think are hormonal could be your body's response to chronic overwhelm. While hormonal changes are real and significant, there's more to the story regarding your body's signals. Understanding the difference between stress and hormonal symptoms is crucial. Misidentifying them can lead to actions that not only mask the real issue but potentially worsen your menopausal journey. When we attribute everything to hormones, we might miss opportunities to address stress-related causes within our control. The stress symptoms overlap Sleep disruption Menopausal: Night sweats and hormone fluctuations interrupt sleep patterns Stress-induced: Racing thoughts, anxiety about tomorrow's tasks, and elevated cortisol levels disturb natural sleep rhythm Mood changes Menopausal: Hormonal imbalances affecting serotonin and estrogen levels Stress-triggered: Overwhelm from chronic pressure, leading to irritability and emotional exhaustion Energy fluctuations Menopausal: Natural hormonal shifts affecting metabolic energy Stress-related: Burnout from constant "fight or flight" response draining adrenal resources Weight changes Menopausal: Metabolic shifts due to hormonal changes Stress-related: Stress eating, skipping meals, or over-exercising affecting metabolism Temperature regulation Menopausal: Classic hot flashes from hormonal fluctuations Stress-response: Anxiety-induced sweating and temperature sensitivity The hidden impact My grandmother recently turned 103. Reflecting on her journey, I'm amazed by the technological advances between her grandmother's era and now. The medical breakthroughs she's witnessed have helped maintain her quality of life, even at this journey stage. While science and technology have given us tremendous advances over these generations, there are also times when they help us feel like we're running on empty. To prepare for this article, I researched research from leading organizations like NIH, ACOG, and Girls Gone Strong. What I found validated what I see in my coaching practice and opened my eyes to new perspectives. Much of the research overlaps in conclusions and findings; women report stress as a significant factor and obstacle to feeling at their best. These stresses are often amplified during menopause, even when hormonal shifts aren't the culprit. The takeaway is that breakthroughs and progress happen when the underlying source of physical discomfort and stress is identified. Coaching insights One of the benefits of having my GYN as a client is gaining her perspective and general insight into what my clients are experiencing. This has enabled me to coach them on what they should discuss with their medical and wellness team. Action steps for better body awareness Start by understanding your stress levels and triggers Try to connect with the why of the stress. Are there things you are doing that contribute? Are you sacrificing your 'me time' or taking on everyone else's responsibilities? Plan an action plan and ensure these steps align with your values and lifestyle commitments. For example, While work-related stress due to taking on too many assignments may be your promotion plan, is it in alignment with your personal life and commitments? If you find you have many triggers, start with focusing on one Get help, delegating household chores, asking for help with childcare, hiring support services when possible These steps go a long way. They allow you to get to your yoga or Zumba class, take a more extended shower, or just sit quietly at the end of the day, giving your body the relief and release it needs. Ready to fine-tune your ability to listen to your body? Click here to book a complimentary Wellness Chat. We'll map out what's driving your body's stress responses, create a sustainable plan that aligns with your lifestyle and goals, and design your roadmap for confidently navigating this journey. Follow me on Facebook , Instagram and LinkedIn or visit my website for more info! Read more from Heather Williams Heather Williams, Certified Fitness Professional Heather Williams is a certified fitness professional with 37 years of experience empowering women over 45, particularly executives and business owners, to prioritize their well-being and reclaim their vitality through her holistic approach to fitness. As the founder of Journey24EverFit, an online fitness platform, Heather offers personalized Fitness and Goal Coaching, as well as virtual fitness classes. Her unique methodology uses fitness as a foundation for daily self-care, combining physical fitness with mindset strategies to help women rediscover joy, boost their energy levels, and thrive in both their personal and professional lives. Heather's clients praise her for her flexibility, sincere dedication to her profession, and her positive energy and influence. With her expertise and passion, Heather is committed to ensuring that no woman is left behind on her journey to optimal wellness.

Written by Deb Penner, Transformative Mentor Deb Penner is a visionary voice, blending modern psychology with ancient wisdom and divine guidance to offer transformative perspectives guiding women to embrace their magic and unleash their voices with courage and grace. A founder, author, speaker, mentor, and retreat organizer, Deb is known for creating transformative spaces and experiences. What if the biggest obstacle to your success isn't your skills, your network, or your strategy—but rather your relationship with discomfort? While most professionals focus on building traditional competencies, experts agree that your tolerance for uncomfortable situations may be the most powerful predictor of achievement. The counterintuitive key to achievement and success The most important skill for personal and professional growth isn't what you might expect. It's not organization, perseverance, or even goal setting. Neither is it collaboration, creativity, or introspection. Instead, the foundation of success lies in your ability to embrace discomfort. To fully embody the traits associated with high achievement —leadership, integrity, discipline, communication, resilience—you must first develop a tolerance for being uncomfortable. Some people naturally gravitate toward challenging situations, seemingly immune to the anxiety that makes others recoil. But what about the rest of us? Fortunately, like any other professional skill, the ability to tolerate discomfort can be systematically developed and mastered. The hidden cost of comfort Your relationship with discomfort may be the single biggest factor limiting your potential. Consider this: Every significant achievement requires stepping into uncertainty. Risk makes us uncomfortable. Authenticity exposes us to judgment. Innovation invites criticism. Failure—an essential component of any success story—triggers deep discomfort in most people. The extent of your growth is directly proportional to your willingness to embrace these uncomfortable experiences. Those who can sit with the greatest discomfort have access to the deepest growth and the highest levels of achievement. If you've struggled to reach your professional and personal goals, ask yourself: How often have you chosen comfort over opportunity? Building your discomfort muscle Think of your capacity for discomfort as a muscle that strengthens with deliberate training. To expand your professional horizons, commit to a systematic program of pushing beyond your comfort zone . The goal isn't to make uncomfortable things comfortable—it's to expand your capacity for operating effectively despite discomfort. Daily micro-challenges End your shower with a cold rinse Take your coffee or tea without sweetener Read perspectives that challenge your viewpoints Initiate conversations with strangers Weekly/monthly growth opportunities Volunteer for high-visibility projects Seek speaking opportunities Pitch your innovative ideas to leadership Request feedback from challenging stakeholders Quarterly breakthrough challenges Sign up for public speaking competitions Lead a major organizational initiative Start your own venture or side project Master a completely new skill The psychology of progress When facing discomfort, notice your instinct to retreat. Most people unconsciously avoid uncomfortable situations before their rational minds even engage with the opportunity. In fact, a surprising amount of decision making  happens just this way, with your subconscious choosing before your conscious mind even begins to consider the options. By consciously choosing to engage with discomfort, you're already rewiring this pattern. The key is recognizing that the urge to avoid discomfort doesn't require action. You can acknowledge the discomfort while still pursuing your chosen path. This resilience—the ability to maintain effectiveness despite discomfort—is what separates exceptional achievers from the rest. Taking action To transform your relationship with discomfort into a catalyst for success: Identify your current comfort boundaries Create a personalized challenge progression Track your responses to discomfort Celebrate your courage in facing challenges Build supportive accountability systems Ready to accelerate your professional and personal growth through strategic discomfort training? Schedule a complimentary Breakthrough Session  to develop your personalized comfort-zone expansion plan and address any limiting beliefs holding you back. You can also follow me on Instagram , TikTok , and Facebook  or visit my website  for more ways to unleash your magic. Read more Deb Penner Deb Penner, Transformative Mentor Deb Penner, a transformative visionary, guides women on a journey to embrace their magic and unleash the voice of the Divine Feminine. With over two decades of experience, she curates immersive retreats, dynamic workshops, and live/virtual spaces where women explore their values, gifts, and voices in a safe community. As a speaker and blog author, her insights deeply resonate. Beyond her professional pursuits, Deb finds joy outdoors with her dogs, in the kitchen cooking from scratch, lost in live music on the dance floor, or curled up with a good book.

Written by Agata Tiurmorezow, Eating Disorder Recovery Coach Agata Tiurmorezow works as Eating Disorder Recovery Coach. Agata after sufferring herself 20 years ago, earned a master's degree in Food Technology and Human Nutrition. Menopause is a natural phase in every woman’s life, usually starting between ages 45 and 55. During menopause, hormone levels change, especially estrogen. This shift in hormones can lead to symptoms like hot flashes, mood swings, and changes in weight. Many women notice weight gain, especially around the belly, which can be frustrating. But with a few lifestyle changes, you can manage these symptoms and stay lean. Let’s dive into what’s happening with your body during menopause and how you can stay healthy. What happens to hormones during menopause? Hormones play a big role in how your body functions, including your weight and energy levels. During menopause, these changes can make it easier to gain weight: Lower estrogen levels Estrogen is a hormone that helps regulate weight, bone health, and the reproductive system. When estrogen drops, it can slow down your metabolism, which means your body may burn fewer calories. Low estrogen can also lead to more fat storage around the belly area. Higher cortisol levels Menopause and aging can increase stress levels. When you’re stressed, your body produces cortisol, also known as the “stress hormone.” High cortisol levels can lead to cravings for sugary and high-fat foods, which can cause weight gain, especially around the middle. Insulin sensitivity changes Menopause can make it harder for the body to use insulin effectively, which may lead to higher blood sugar levels. This can increase cravings and make it easier to gain weight if you eat a lot of refined carbs and sugary foods. Tips to stay lean during menopause 1. Eat a balanced diet A balanced meal gives your body all the nutrients it needs, helping you feel full and satisfied without overeating. Here’s how to create a balanced meal: 2. Include protein Protein is essential for building and maintaining muscle, which helps keep your metabolism active. It also helps you feel full longer. Good sources of protein: Eggs, lean meats (like chicken or turkey), fish, beans, lentils, Greek yogurt, tofu, and nuts. Portion size: Try to include a portion of protein the size of your palm with each meal. 3. Add fiber-rich carbohydrates Carbs provide energy, and choosing high-fiber carbs helps keep blood sugar steady. Fiber keeps you full, supports digestion, and helps prevent cravings. Good sources of fiber-rich carbs: Whole grains (like oats, quinoa, brown rice), vegetables, fruits, and beans. Portion size: Aim for a fist-sized portion of complex carbs at each meal. 4. Include healthy fats Healthy fats are good for your heart, brain, and hormones. They help control hunger and keep you satisfied. Good sources of healthy fats: Avocado, olive oil, nuts, seeds, and fatty fish like salmon. Portion size: Try to include a thumb-sized portion of healthy fats with meals. 5. Fill half your plate with vegetables Vegetables are low in calories but high in fiber, vitamins, and minerals. They help fill you up without adding extra weight. Good choices: Leafy greens (like spinach or kale), bell peppers, broccoli, carrots, and zucchini. Variety: Try to eat a mix of colors for a wide range of nutrients. Sample balanced meal ideas Here are some easy meal ideas that include protein, fiber-rich carbs, healthy fats, and plenty of vegetables. 1. Breakfast Ideas Oatmeal with Berries and Nuts: Top a bowl of oats with fresh berries and a handful of almonds or walnuts. Add a spoonful of Greek yogurt for extra protein. Veggie Omelet with Whole-Grain Toast: Make an omelet with spinach, bell peppers, and tomatoes. Serve with a slice of whole-grain toast and a few avocado slices. 2. Lunch ideas Grilled Chicken Salad: Mix leafy greens with grilled chicken, cherry tomatoes, cucumbers, and a sprinkle of sunflower seeds. Drizzle with olive oil and lemon juice. Quinoa Bowl with Veggies and Hummus: Combine cooked quinoa, roasted vegetables (like bell peppers, zucchini, and carrots), and a scoop of hummus. Add a sprinkle of pumpkin seeds on top. 3. Dinner ideas Salmon with Sweet Potatoes and Steamed Vegetables: Grill a piece of salmon and serve with a side of roasted sweet potatoes and steamed broccoli. Stir-Fry with Tofu and Brown Rice: Stir-fry tofu with mixed vegetables (like bell peppers, snap peas, and carrots) in a little olive oil. Serve over brown rice. Tips for balancing meals during menopause 1. Eat regular meals Skipping meals can lead to overeating later. Try to eat three balanced meals a day to keep energy levels steady and avoid cravings. 2. Choose whole foods over processed foods Processed foods often have added sugars, unhealthy fats, and fewer nutrients. Whole foods, like fruits, vegetables, whole grains, and lean proteins, give your body the nutrients it needs without extra calories. 3.. Limit sugary and refined carbs Foods like white bread, pastries, and sugary snacks can cause blood sugar spikes, leading to cravings and weight gain. Stick to whole grains and natural sweeteners (like fruit) instead. 4. Watch portion sizes Even healthy foods can lead to weight gain if eaten in large amounts. Use the plate method: half of your plate should be veggies, one-quarter protein, and one-quarter carbs. 5. Snack smartly If you get hungry between meals, choose healthy snacks like Greek yogurt with berries, a handful of nuts, or sliced veggies with hummus. These snacks keep you full and avoid extra calories from processed snacks. Exercise regularly Staying active helps balance hormones, burn calories, and protect against muscle loss. Do both cardio and strength training: Cardio activities (like walking, biking, or swimming) burn calories, while strength training (like lifting weights or using resistance bands) builds muscle. Since muscle burns more calories than fat, strength training can boost your metabolism. Stay active throughout the day: Small activities, like taking the stairs, walking around your house, or stretching, help keep your metabolism active. Try not to sit for too long, as even a few minutes of movement can make a difference. Find enjoyable activities: Exercise doesn’t have to feel like work. Dance, hike, do yoga, or try something new. Staying active can help reduce stress and boost mood, which may lower cortisol levels. Manage stress Stress during menopause can make hormone imbalances worse, especially with cortisol. Managing stress can help you avoid weight gain. Practice relaxation: Deep breathing, meditation, or simple stretching exercises can help you calm down and manage stress. Even a few minutes a day can help. Make time for yourself: Doing things you enjoy, like reading, gardening, or spending time with friends, can help reduce stress. When you feel happy and relaxed, it’s easier to make healthy choices. Sleep well: Good sleep helps balance hormones, improves mood, and controls cravings. Try to keep a regular bedtime and create a calming nighttime routine. Stay hydrated Drinking water is important for every stage of life, but it can be especially helpful during menopause. Drink water throughout the day: Staying hydrated can reduce cravings, boost energy, and improve skin health. Sometimes, we feel hungry when we’re actually just thirsty. Choose water over sugary drinks: Sugary drinks add extra calories that can lead to weight gain. Stick to water, herbal teas, or sparkling water with a slice of lemon or cucumber for flavor. Eat hydrating foods: Fruits and vegetables, like watermelon, cucumbers, and oranges, have high water content. These foods are filling and help keep you hydrated. Watch your portions Hormonal changes can make it easy to overeat. Being mindful of portion sizes can help prevent weight gain. Eat slowly: Eating slowly gives your body time to recognize when you’re full. This can prevent overeating and help you enjoy your food. Use smaller plates: Using smaller plates can make your portion look larger, which can help you feel satisfied with less food. Listen to your body: Pay attention to when you feel hungry and when you’re full. Try not to eat just because food is available or out of habit. Focus on fiber Fiber-rich foods keep you full longer, help manage blood sugar, and support digestion. Eat more fruits and vegetables: These foods are full of fiber, vitamins, and minerals. Try to include vegetables in each meal and snack on fruits. Choose whole grains: Whole grains, like oats, quinoa, and brown rice, are better than refined grains because they have more fiber. They help keep you full and are good for your metabolism. Add beans and legumes: Foods like beans, lentils, and chickpeas are high in fiber and protein, which can keep you satisfied and energized. Be kind to yourself Your body naturally changes during menopause. Try to focus on health and feeling strong, rather than just the number on the scale. Set realistic goals: Aim to feel healthier, stronger, or more energized instead of trying to look the same as you did years ago. Celebrate small wins: Every healthy choice counts. Whether it’s eating a nutritious meal, taking a walk, or getting a good night’s sleep, recognize your efforts. Stay positive: Menopause is a natural part of life. Embrace the changes and focus on what makes you feel good and healthy. Menopause brings changes in hormones, but by making simple lifestyle choices, you can stay lean and healthy. Eating a balanced diet, staying active, managing stress, and getting good sleep all help you control weight and feel your best. Focus on taking care of yourself, and remember that these changes are a normal part of life. With a few healthy habits, you can stay strong and enjoy this new stage with confidence. Visit my Instagram for more info! Read more from Agata Tiurmorezow Agata Tiurmorezow, Eating Disorder Recovery Coach Agata Tiurmorezow works as Eating Disorder Recovery Coach. Agata after sufferring herself 20 years ago, earned a master's degree in Food Technology and Human Nutrition. This allowed her to deepen her knowledge of nutrition and better understand how the body functions. For the past 10 years, Agata has been helping women achieve their goals, improve their health, and minimize symptoms of conditions like PCOS, endometriosis, thyroid issues, or menopause through a specially tailored nutrition plan, supplements, and exercise.

Written by Lucy Maeve, Transformational Coach Lucy Maeve, a former J.P. Morgan salesperson turned trauma-informed coach, empowers high achievers to transform their stories from perpetual questioning of 'Is this it?' to living authentically meaningful lives. Featured in The Telegraph, The Times, and the BBC, her work resonates with those hungry for deeper meaning." How dreamy would life be if we could just get clear on the direction we want to go in? If we could get clear on that, it would be so easy to just take the steps to make that happen, right? This article is all about exactly that: how to find direction in life when there are way too many choices and we’re feeling stuck and confused about which way to go. Spoiler alert. My approach to finding direction doesn’t involve working out your values or brainstorming career ideas. If you’re looking for that, save yourself the time and go elsewhere. Those of you who are interested in the real way to find direction, read on. The ‘perfect’ path Most of us who are desperately searching for direction in life have found ourselves at some form of crossroads. We missed the turning for the ‘normal’ path and have found ourselves floundering, mid-30s, trying to work out what the heck we want when we aren’t doing what everyone else is doing. Without a map of what we are ‘meant’ to be doing, we’re left trying to figure it out alone whilst our brain screams, ‘it’s too late’. I’ve been there. But let me tell you something which is essential to understand before we go any further: the panic you’re experiencing isn’t actually about trying to work out what direction to go in. It’s about desperately wanting to fit into the societally ‘normal’ way of living and having ‘missed the turning’. And here’s the magic of having missed that turning—you get to define what your perfect path is, rather than following the one you were handed by the powers that be. How the hell do we do that?! The first step to defining our own path is in accepting that we’re currently following a path that was not defined in any way by what we wanted, but by: what we thought was expected of us (based on society, family dynamics, gender dynamics) what, subconsciously, we think will give us the most influence and validation what mirrors our experience of childhood (I can’t tell you how many of my clients work out that their bosses treat them exactly like their dads did...) The way we lead our adult lives, and the choices we make, are 95% driven by subconscious currents that were defined before we turned 7. Yes, before we turned 7. So chances are, you’re leading a life that has very little to do with what the adult you desire and everything to do with what your 7-year-old self thought would make her a ‘good’ human. Hmm… So how the heck do we work out which way to go then? The key, coming from someone who cut the cords on a six-figure job in London, a beautiful flat, and incredible holidays, moved to Mexico City, and then to Cape Town, set up a business, and spends her days doing what she loves (despite nobody understanding why the heck she did it), is this: Heal. Yes. The answers to your desire for direction won’t come from Googling job ads, brainstorming career ideas or asking your friends for the millionth time what they would do. The answers will come when you slowly unwind the insidious cords of inauthenticity that keep you living a life based on everyone else's versions of success. Those cords that keep telling you ‘you’re behind’ and that ‘you’re running out of time’. You aren’t behind. Here’s why… The notion that we could ever be behind in life is contingent on the idea that there is some ‘optimal’ way of living which we are all aspiring to, which is a pile of rubbish. There is no ‘optimal’ way of living.  There is only an ‘optimal’ way of living for you.  And often, our desire to live in this illusionary ‘optimal’ way is a sneaky way that we’ve been brainwashed to believe that there must be a path in life that is without any struggle—and that that ‘optimal’ one is it… There is no path without pain. There is also no path without joy. If we change our focus from choosing paths that we hope will be ‘pain-free’ (which is an illusion) towards living a life of meaning, growth and expansion (even with pain), our whole paradigm for direction finding shifts, and we are freed to listen to life's nudges and to what really lights us up, which is where true direction comes from. 3 ways to hear life’s nudges Notice your energy after you’ve spent time with certain people or doing certain things. Do you feel expanded/energised or depleted? If you’re feeling depleted, chances are—you’re choosing to do that thing from a place of inauthenticity. Commit to your inner child work—direction work IS inner child work. We have to start to connect and heal the inner child in order for them to let go of the reins of our lives so our true direction can appear. Expand your echo chamber—if you’re surrounded by a crew of people who are stuck on the struggle bus with you, or worse, living the ‘optimal’ life, it is VERY difficult to expand into new ways of being. This doesn’t mean ditch all your people, but it does mean intentionally committing to being in spaces with people who think and see life differently. You’re destined to live a big, meaningful, authentic, and true life. A life that lights you up, even if it's difficult at times. You are destined to grow out of the child-like paradigm of believing that there is a path through life that is pain-free. You are destined to follow the truth of who you are, and in doing so, inspire a generation to do the same. P.S. If you want more of this, as well as special offers and way more – join my mailing list here . Follow me on Instagram , LinkedIn , and visit my website for more info! Read more from Lucy Maeve Lucy Maeve, Transformational Coach Lucy Maeve is a trailblazer in empowering high achievers to rewrite their narratives and embrace authentic living. Drawing from her own journey away from a successful finance career, Lucy incorporates insights from trauma-informed practices and breathwork inspired by mentors such as Gabor Mate and Layla Martin. Her expertise, featured in The Telegraph, The Times, and the BBC, helps clients rediscover their true selves. Based in Cape Town, Lucy's passions include (bad) dancing, ocean waves, and indulging in Lindt Orange Intense chocolate, all while striving to ensure no soul is left uninspired.