SELF
MASTERY Micro-Influencers Are Your Brand's BFF!
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"Grab -NSang” p.59 Recipe! The BEST Financial Advice You'll Ever p.37 Receive
“Self-mastery is the challenge of transforming yourself from your own worst enemy into your greatest ally.” WES FESLER
Welcome! FROM THE FOUNDER I’m delighted to have an opportunity to have your readership, and I hope you will enjoy every article and every page as much as we did creating this publication. The vision behind this magazine is to motivate, inspire, and empower you, my dear reader, to have faith that everything is possible and that YOU are the PLACEBO. As you immerse yourself in the journeys and transformations of our authors, you will be convinced that challenges are only temporary and that they are put in our paths to make us grow. Just like the muscle tissue that has to be torn to be regenerated, to then bulk up and get stronger, we are created the same way. Obstacles are stepping stones. Lessons are our blessings. A new word ‘Blessons’ has emerged to describe just that. I hope you can add it to your vocabulary, and use it when life throws a new rock at you. Thank life for your “blesson”, open yourself to the possibility, to the unknown, to the miracles that follow every challenge, just like a rainbow that is bound to come out after a rain. We welcome you, our dear reader, to stay in touch, send us your feedback, a review*, your questions, topics you’d like us to cover in future issues, and so on. If you have a transformational story that made you a better person, please reach out to us to apply to become a contributor in one of the future issues. We also welcome partnerships and collaborations from aligned organizations and businesses. Enjoy the reading, share, subscribe, join our community, and watch our videocast! Let’s create a Positive Impact movement together, one person at a time!
Note from EIC
Note from the Editor in Chief Welcome and Thank You
As a multi-faceted media professional, working in the media & publications industry as the chief editor is a dream come true. Focused on Self Mastering and the bettering one's self,
I am looking for articles that truly impact, educate and provide tips that can be implemented immediately.
Antoinette Logan @AskMsLogan| AskMsLogan.com
As an overcomer of many adversities.
I know all too well what it takes to truly master yourself.
Through this magazine, we will contribute to humanity by focusing on positivity and self-development. Our global community shares the same need to personally grow continuously and we want to be a bridge in doing so. Contributors are always welcomed. Thank You again for your interest and support. Connect with me directly at AskMsLogan@SelfMasteryMagazine.com selfmasterymagazine.com
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Meet the team
Lisa Crewl Managing Editor @marketableservices
Tina Goyzueta Copy Editor @thewanderingva | www.thewanderingva.com
"Difficult Roads Lead to Beautiful Destinations."
"Embrace your quirks because they are what makes you shine"
Don't Wait. The Time Will Never be Just Right.
Your Best Yes Can Often Be LifeChanging.
Lisa is the owner of Market-Able. She helps small businesses stand out from the crowd by creating visually engaging graphic design – from logo creation to social media posts, flyers, direct mail pieces, product labels and more. When she's not creating, she enjoys her family; sports; music; reading; cooking and being outdoors.
Tina is the CEO of The Wandering VA which specializes in social media management and copywriting. Tina loves creating content that helps female biz owners shine. She believes that every business can benefit from using social media, but you sometimes just need the tools to help you execute it. When Tina isn't working she can be found drinking coffee and reading a good book by the pool.
Meet the Team selfmasterymagazine.com
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Meet the team
MEET THE TEAM
JADE FRANCESCA
MEGAN FLAHART-SMITH
JULIE LAVIA
GRAPHIC DESIGNER
CONTENT CREATOR
GRAPHIC DESIGNER
"Creativity is the best way to grow."
"If you believe in yourself, literally anything is within reach."
"You got to get comfortable with being uncomfortable for success!"
CEO of Strategize with Creativity
Fun question/ favorites/tip here?
Be comfortable with being Uncomfortable
Jade is a creative strategist & designer, and her specialties are media * marketing, from websites & podcasts to social media platforms. Her
Megan is the founder and creative mastermind behind MFS Digital Marketing. Megan thrives in creating content that lifts women up and makes
Julie is the CEO of the Virtual Starlets Services, which focuses on Blogging & Content creation for small business owners to boost their exposure in the
mission is to help entrepreneurs
them visible to their ideal audience in a
online space. Julie loves to use
reclaim their time & attract ideal clients through personalized stream-lined strategies & designs.
way that is out of the box and integrates the essence of your business in every piece.
her creativity with Canva graphic designs and listening to a good business podcast!
let's connect
let's connect
let's connect
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Table of Contents
CONTENTS 04
05
06
Note from the Editor in Chief
Meet the Team
Meet the Team
Connect with Antionette and learn her passion behind the magazine.
Get to know our Managing Editor and Copy Editor
Meet our other team members who worked hard on this edition!
10
15
25
What's Happening
Micro-Influencers
Strategize Your Campaign
Check out upcoming events and networking opportunities.
Read this exclusive article to learn how to utilize influencers to grow your brand!
Learn the Top 5 Ways to Digitally Strategize Your Campaign
29
31
37
Behind Her Smile
Self-Mastery
The Best Financial Advice
Learn more about Her Story In a Smile Movement.
Take a look at this insider article to learn more about how to achieve self-mastery.
Tips for budgeting and action steps to take to keep your money in order.
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44
45
What is Energetic Self- Defense?
Butter Scotch Grapefruit Recipe
Wellness for Homeschool Moms
Read about why your wellbeing depends on energetic self-defense.
Learn how to make this scrumptious drink by Rich Lloyd.
Read about tips for mental and physical wellness that you can implement as a homeschool mom.
48
49
54
Cake Dealer Grapefruit Surprise
Freedom from Diet Culture
Life is Beautiful
Checkout this yummy cake recipe The Chicago Cake Dealer
Break free from the diet culture and step into true mindset changes.
Look at life through a difference lense and turn your mind upside down.
selfmasterymagazine.com
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Table of Contents
CONTENTS 57
58
59
Scrambled Self-Mastery
Grapefruit Delights
Grab-N-Sang Recipe
Take a break and unscramble the words.
Checkout this Grapefruit Delights recipe by B'Kreative Desserts
A yummy mixed drink by Mo'Hawk the Mixher
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63
66
Unperfect Your Parenting
Disordered Eating
Second Half of Life Inspiration
Let's break the chain by stepping out and learning how to be unperfect in parenting.
Learn more about how to overcome food struggles and enjoy what you eat.
Read about why women in the second half of life need new inspiration.
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79
82
Ask Antoinette
Stress Stacking
Are You Fulfilled?
Learn about how special grapefruits are by our Editor in Chief.
Learn why stress stacking is the number one problem and how to overcome it.
Feeling unfulfilled lately? Learn how to overcome it in this article.
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90
94
The Key to Happiness
True Healing Through Your Body
Word Puzzle
Do you want to be happier? Learn tips on how to control and improve your happiness.
Did you know you have the power within to transform unhealed trauma?
Challenge your mind by finding the words in our Self-Mastery Word Puzzle.
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Mindset is Everything Learn why mindset is so important if you want to reach your health and nutrition goals.
selfmasterymagazine.com
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CELEBRATE YOUR WINS RETREAT December 2022 or
February 2023
RIVIERA MAYA MEXICO
GET ON THE WAITING LIST
what's happening
JUNE save the date! MEDIA READY WORKSHOP/VIP LUNCH June 15, 2022, Saturday 11:00 PM - 2:00 PM EST Register Here www.mediamastery360.com Held at the Vedette Global Conference Center you can learn how to attract more media and create more exposure along with so many other media-related need to knows.
COFFEE CHAT NETWORKING Join "Pay it Forward" Facebook Group for more info Events Tab in the GROUP Weekly Networking Sessions and Business Chats by Zoom.
AUTHORS SPOTLIGHT SEGMENT June 13-July 4, 2022 Every Monday 7:00 PM - 8:30 PM EST Join on Zoom Click Here The segment builds a relationship between the author and reader and offers the author an opportunity to receive live feedback from the readers which boosts their overall confidence. selfmasterymagazine.com
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what's happening
JUNE save the date! THE INTUITION OF BUSINESS OF GROWTH Grab your FREE ticket to this virtual Summit Exponentially Grow Your Business and Wealth, Now! Register Today Leading Experts will be sharing exactly how to energetically align with success, which systems and strategies that actually support growth and financial freedom, what exponential growth means to your success and how you can apply this information immediately.
FREE VIRTUAL LUNCH & LEARN June 25, 2022, Saturday 12:00 PM - 1:30 PM EST Register Here This Lunch & Learn Series is aimed at teaching aspiring Entrepreneurs and Startups the basics about Crowdfunding.
IMMERSIVE VIRTUAL WRITING RETREAT July 7, 2022 4:00 - 8:00 PM or 12 UK Time Virtual Free Event Register Today HERE Make progress on any writing project iof your choice with the time blocked to be thoughtful and intentional with your works. Use the retreat as a substitute for your regular writing practice along with some accountability emails or calls as well.
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PHOTO BY SYDNEY RASCH
what's happening
JUNE save the date! UP CLOSE & PERSONAL W/ CHRISETTE MICHELLE July 02, 2022, Sunday 1:00 PM - 4:00 PM CST Treme Market Branch The weekend of the 2022 Essence Festival of Culture, will be a merged weekend of celebration and relaxation with a brunch party for entrepreneurs to network and build while having a great time.
WE HAVE THE BALLS TO WORK IN UNITY SPACE JAM EDITION: HUMANS VS. CHARACTERS July 16, 2022, Friday 2:00 PM - 4:00 PM EST EXCHANGE RECREATION CENTER 2941 COLUMBIA DRIVE DECATUR GA 30034 GIVEAWAYS of SCHOOL supplies, $500 & $250 BILL assistance, CHILDREN'S clothing, Fresh the Clownsss Half Time Show , TEAM building activities, TROPHIES and more.
ALL THINGS SKIN CARE EXPO July 17, 2022, Sunday 1:00 PM - 5:00 PM CST FREE PUBLIC EVENT 10324 S. Halsted, Chicago, IL Hosted by NO babymama apparel, the expo features skin care vendors offering everything your skin needs to be beautiful, vibrant and healthy.
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PHOTO BY SYDNEY RASCH
what's happening
UPCOMING... save the date! LEVERAGE YOUR LINKEDIN Grab your FREE ticket Virtual Webinar Register Today on Facebook
Click Here
This interactive workshop will focus on the importance of LinkedIn and how to build an effective profile that elevates your brand and converts. Learn ways to improve presence and performance through branding, savvy content, and targeted communications.
SEEDS OF ENTREPRENUERSHIP SUMMIT July 30, 2022, Saturday 8:30 AM - 4:30 PM EST Register Today HERE SOE is a virtual summit focused on the growth of new women entrepreneurs in the early stages of their journey. Grab your FREE early bird tickets today.
"HIGH ACHIEVER GLAM-CELEB” RETREAT December 2022 Mayan Riviera, Mexico Register for Updates HERE Have you worked hard all year? Come and put yourself 1st. Have a spa day, glam photoshoot (makeup and all), coaching, relaxing... Create memories of the lifetime, photos of your BEST self, and get featured in our Women of the Year Special Issue of the Magazine showing off your professional images. selfmasterymagazine.com
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PHOTO BY SYDNEY RASCH
Micro-Influencers
JUNE 2022
WHY MICRO-INFLUENCERS ARE YOUR BRAND’S LATEST BFF by Meredith Corning
Influencers have been carving their way into brands’ marketing strategies for several years now. As time marches forward, the market landscape is changing influencer and brand partnerships in a way that echoes a resounding anthem for quality over quantity. With authenticity at the forefront of consumer demand, nano-influencers and micro-influencers are making a big name for themselves and their value. The best part of this shift is that even small brands can leverage influencer relations with a key component being that the opportunities are attainable, effective, and affordable. selfmasterymagazine.com
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PHOTO BY SYDNEY RASCH
Micro-Influencers
PHOTO BY SYDNEY RASCH INSIDER
WHY MICRO-INFLUENCERS ARE YOUR BRAND’S LATEST BFF by Meredith Corning
The key is locating content creators that will feel relatable to your brand’s niche. Often this type of creator is an expert in a particular field of interest, giving their messaging more authority. Micro-influencers typically have between 10,000 to 100,000 followers, while nano-influencers may have 10,000 or as few as 1,000. This genre of social media stars tends to have a very specific community they have built that can be leveraged with the right brand partnerships. It takes a bit more time for research and outreach, but the results can be highly rewarding. selfmasterymagazine.com
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PHOTO BY SYDNEY RASCH
Micro-Influencers
EXCLUSIVE
Why Micro-Influencers Are Your Brand’s Latest BFF by Meredith Corning
The next level for influencer-brand collaborations will be found in offline community engagement to connect brands and creators face-to-face. This results in building stronger relationships and more trustworthy messaging. Companies are looking for long-term partnerships instead of one-off projects, so these in-person interactions will become massively important for the future of social media campaigns. Brands and influencers can make this fun by hosting parties, brunches, or styled photo shoots for a chance to mix and mingle with one another. This valuable time can be spent building quality
THE MOBILE BRAND
THE PRODUCT
THE PRESENTATION
connections to strengthen upcoming plans.
Mom-and-pop companies are
The goal was to raise awareness
To showcase how it all works,
beginning to seek out these
about the company’s new
the company created the
hometown influencers that
mobile kitchen.
campaign as a visual for
align with their ethics in their own communities.
consumers to understand this This laid-back luxury asset to
process. Utilizing their
their business can be taken on
relationships with four local
Vibrant Occasions Catering, a
location to events, weddings,
micro-influencers, they hosted
small business based in rural
dinner parties or any type of
a delicious brunch display in a
Arkansas, created a recent
gathering that requires catering
private Airbnb creating a
campaign called Influencers
regardless of a venue’s
moment for the brand and the
Who Brunch.
accommodations.
influencers to bond in a fun setting.
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PHOTO BY SYDNEY RASCH
Micro-Influencers
EXCLUSIVE
WHY MICRO-INFLUENCERS ARE YOUR BRAND’S LATEST BFF by Meredith Corning
These in-person interactions between brands and content creators will become more prevalent in the coming years to lend authenticity to social media storytelling. “Food trends are similar to fashion trends. They change at lightning speed. In a time where people are very visual and possess an ‘eat with your eyes’ mentality, it seems natural to bring social media creators into our campaigns. If we can do that on a local level… even better,” says chef Serge Krikorian, co-owner of Vibrant Occasions Catering. When several brands can come together to create these types
of collaborations, the results become even more robust. For the Influencers Who Brunch campaign, other local creative team members became involved such as master florist, Althea Wiles, who added lovely floral touches to the brunch and even gifted each influencer their own custom piece of living flower accessories from necklaces to earrings. Building an artistic team in conjunction with a social creator team is a recipe for success. Campaigns can become more interesting and more widely spread as all members share with their respective audiences from their unique perspectives. As information continues to be disseminated digitally,
companies will be seeking ways to create content with a connectivity-factor. Nanoinfluencers and microinfluencers may be the bridge that connects an ever-changing digital space with the realworld people consuming information that crave truth, integrity, community and inspiration.
PHOTO BY SYDNEY RASCH
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PHOTO BY SYDNEY RASCH
Strategize Your Next Campaign
TOP 5 WAYS TO DIGITALLY STRATEGIZE YOUR NEXT CAMPAIGN: by Meredith Corning
1
Research
Research nano-influencers and micro-influencers in your area by searching hashtags related to your location such as #yourstatefoodblogger. This will narrow the hunt and provide the opportunity to source the perfect fit
4 Organize
2 Create Create ideas for offline community engagement experiences that results inperson collaboration options. Dinner parties, fashion shows and styled photo shoots are great ways to pull groups of people together for networking, creativity and bonding time.
3 Focus Focus on a content creator’s engagement statistics rather than following numbers. Smaller, curated online communities are valuable in reaching local, targeted audiences.
5 Think
Organize a well-rounded team of creatives, influencers and tastemakers. The more the merrier when
Think about how future projects can spin-off from a current project. Instead of one-off events, consider how
it comes to online campaigns. Even noninfluencers have their own
to leverage ongoing partnerships that over time instills more credibility to
audience, which should be considered to maximize reach.
storytelling.
PHOTO BY SYDNEY RASCH selfmasterymagazine.com
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PHOTO BY SYDNEY RASCH
About Merideth Corning
Meredith Corning CONTRIBUTOR
Meredith Corning is the founder of Meredith Corning PR and Meredith Events based in the Ozark Mountain region of Arkansas.
PHOTO BY SYDNEY RASCH She has nearly twenty years of experience in the marketing, events, and entertainment sector with a niche in the fashion, wedding, and hospitality industries. Meredith offers influencer relations, casting, publicity services, copywriting, blogging, messaging strategy, concept curation, and event planning. selfmasterymagazine.com
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s n o i s s e S g n i h coac t s a c d o video P DO YOU EVER WONDER WHAT COACHING IS ALL ABOUT? WHAT IS IT LIKE TO SIT IN A COACHING SEAT AND GET TRAINED BY A LIFE OR A BUSINESS COACH? OUR PODCAST OFFERS YOU A GLIMPSE BEHIND THE CLOSED DOORS OF WHAT HAPPENS IN THE COACH’S VIRTUAL OFFICE. WE COVER SOME OF THE MOST POPULAR CHALLENGES AND OBSTACLES THAT PEOPLE ENCOUNTER IN THEIR LIFE AND BUSINESS AND OFFER YOU PRACTICAL TIPS FROM REAL COACHES.
SUBSCRIBE, LIKE, SHARE. YOU CAN FIND US BY SEARCHING “POSITIVE IMPACT TV”
Behind Her Smile
THERE IS SO MUCH MORE BEHIND HER SMILE! “WHEN YOU LOOK AT A WOMAN’S PHOTOGRAPH AND SEE HER SMILE, WHAT DO YOU TRULY SEE?” Is it just a beautiful smile? Or do you dive deeper into finding out the depth of that smile? HerStoryInASmile Movement was established in 2021 through Instagram. This safe space was created with the intention of encouraging self-expression through the combination of photographs and storytelling.
Join @HerStoryInASmile Movement for more information on how to participate, to read reallife stories of other women around the world, and mostly to feel
My name is Wanda Lopez. I am 29 years old, a Latina, a college student, and a single mother of two boys who are a big part of my inspiration for this movement. I started this movement originally as a way to self-express my despair in the resurfacing of deep hidden traumas and new ones. I began to share my own personal experiences surrounding trauma and mental health as a woman, Latina woman. I realized in the midst of a depressive and suicidal storm that all people could truly see was my smile!
safe in a space created by a woman for women.
So, I took it upon myself to create visibility around a “Her Smile” through the storytelling of real-life trauma! In hopes that women around the world feel seen, heard, supported, and most of all feel empowered to speak THEIR TRUTH!
Wanda Lopez
@herstoryinasmile herstoryinasmile@gmail.com selfmasterymagazine.com
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Global Networking over coffee Come mingle, connect, learn, exchange referrals.
Welcome to the Inner Circle, a Community to Share and Grow
Self-Mastery
INSIDER
SELF MASTERY by Sachi Antkowiak
Mental health and our well-being are a part of us. A lot of us do not know how to use the right tools to perform at our best and become the better versions of ourselves cognitively, emotionally, physically, mentally, and spiritually. What is Self-Mastery? It is when you have mastered your inner knowing and peace. It is when the knowingness collides with how you condition your reality to be. You will start to prioritize, manage, and master yourself. When you build the most important relationship, which is with yourself, you build your own self-discipline and self-love. Most importantly, you gain the ability to accomplish things on your own so you'll have the skills and tools forever.
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Self-Mastery
KNOW how to create WHO we want to be.
K stands for knowledge. When we talk about
knowledge, we think it’s education or IQ. Knowledge simply means to be in the know. “Middle English (originally as a verb in the sense ‘acknowledge, recognize’, later as a noun): from an Old English compound based on cnāwan (see know).” It is all within us to know and recognize our thoughts, emotions, feelings, actions, behaviors, beliefs, morality, identity, and the list goes on, to have an understanding of our Self-Mastery. We dig deeper by utilizing the right tools, to gain knowledge and understanding of our core belief systems to be at peace with our will to gain the ability to recognize, understand, control and make the most out of our physical, mental, emotional and spiritual self. No more self-sabotaging and more self control.
N
stands for Nourishment. The environment starts to influence behavior where our intuition and beliefs lie. The mind is filled with countless signs that influence our actions and it is within this clutter of messages that, in time, our loss of connection to emotional intelligence — universal intelligence, or Nature’s wisdom — can cause our own natural intuition to be lost. It is essential to think about surrounding ourselves with the right people because interactions between different conscious beings constitute the core dynamic function of all environments.
To improve our mental diet, it is important to recognize the factors that influence the environment. Your perspective expands when you recognize your diet, and it is not just about what you eat. It is also what we watch, what we read, how we obtain information, who we follow, who we spend our time and energy with, and where we are channeling our energy. If our goal is to keep a healthy mind, we have to start by removing the junk from our diet. Our diet is our habits which also lead to our environment that influences our behaviors. Whether it is an unhealthy cycle or a healthy cycle, it is a chain reaction. We all know potato chips are junk food, but when we read the labels on the back of our products, do we know which part of the product is unhealthy fat? And can we reproduce potato chips at home by using potatoes in the oven to make the chips? Can we identify which fat are healthy components in our diet? Therefore, it is important to implement what is lifeenhancing in our daily routines. As humans, we do not tend to think too far into why and how our psychological aspects interact with our environment in day-to-day living. How the transaction is being made with the natural environment relates to productivity, satisfaction and well-being. So, what diet are you choosing to make it into your lifestyle every day? selfmasterymagazine.com 33
LEARN TO IMPLEMENT
Self-Mastery
O
stands for opportunity. we are connected to everything; the awareness of the subtle response we can pick up from an individual and other things happening in our surroundings. I call this existence real-time thinking or, awareness in the moment. Become aware of where we are in the present moment. We need to allow ourselves to question. What is it that I am thinking? How did I bring myself to feel the way I feel, hear what I hear, and see what I see? When we start to focus, we open ourselves to possibilities and opportunities we never knew existed.
Self Mastery is when you have mastered your inner knowing and peace.
W
stands for wisdom. We often hear about freedom. Emotional freedom. However, we must familiarize ourselves with emotional wisdom as well. We are beings. Beings that are designed by spirit, soul, body, and mind. The mind is filled with countless signs that influence our actions and it is within this clutter of messages that in time our loss of connection to emotional intelligence— universal intelligence, or Nature’s wisdom— can cause our own natural intuition to be lost. It is essential to have an understanding of emotional intelligence. Emotional intelligence is an essential part of wisdom. EI competencies enable us to recover from life's inevitable setbacks, to hear and understand others, and to cultivate meaningful relationships. Yet wisdom also extends beyond EI, to the compassion and selflessness of generativity. to strive for emotional freedom, we must master emotional wisdom.
Sachi Antkowiak was born in Mine Japan. She had moved to Canada at the age of 14 to pursue her dreams of becoming someone to influence the world in ways that is greater than herself through sharing her life experiences. Her passions towards neuroscience and psychology have influenced her to become an author of Drop Expectations, a master NLP, EQ, Spiritual, CBT, DBT, and ACT Practitioner. She wants to spread the awareness in gaining excellence of personal power and take back control of your own thoughts, actions, feelings, and emotions
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Best Financial Advice
EXCLUSIVE
The Best Financial Advice You'll Ever Receive by Juliann Gumulak Smith Living your best life includes talking about money, even if you’d really rather talk about pretty much anything else. I’ve listed below the best financial advice I’ve given over the years followed by 3 action steps. They are simple but powerful.
Advice #1: Know Where Your Money Is Life gets busy, I get it! As women, we’re often taking care of our own business, or children, or aging parents, or all three. It can be overwhelming and sometimes we’re just trying to get through the day. In action step 1, I will share with you an easy way to gather that information so you know where your money is.
Advice # 2: Don’t Have Your Partner Take Care of All the Finances Growing up in my family we never talked about money. I want to encourage you to begin meaningful conversations about money with your partner and family, even if this feels uncomfortable. Don’t assume your partner knows more about investing than you. Some of my friends have been completely ignored by their financial advisor during a meeting with their partner even though they do all the investing. Own what you DO know and you will see in action step 2..
Advice # 3: Learn the Language of Investing There seems to be a lack of investment education that women receive growing up. Learning about investing is like learning any new skill. You first need to create a foundation. In this case, the foundation begins with learning new vocabulary and I will show you which ones in action step 3. You don’t have to be a rocket scientist to understand it. Once you have this foundation, you can then move on to having deeper conversations with your financial advisor, partner, and family.
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Best Financial Advice
ACTION STEP #3
ACTION STEP #2
ACTION STEP #1
Action Steps to Take
Every time you have a thought
Set a time this week to have a
Learning the Language of
of where your money is, write it
10-minute discussion about
Investing: Four Terms to get
down on a sticky note. This can
money. You can begin the
you started.
include a savings account,
conversation saying “Hey, I
checking account, an old 401K,
NYSE: A place in New York City
want to get a handle on where
current 401K, Roth IRA’s,
where you can buy and sell
our money is going. Let’s set up
Rollover IRA, etc.
stock. It is the largest stock
a time to go over a few things”.
exchange in the world.
Next, once you feel like you
Then before the conversation
NASDAQ: This is the second
have your sticky notes done,
make a short list of questions
take each sticky note and use it
you have and go over them.
as an entry in a spreadsheet.
Maybe you talk once a week,
Include the company where you
once a quarter, once a year. The
have the account, the date, the type of fund it is, and the amount. You decide how many sticky notes you get done in a day, week, month. Continue until all the sticky notes are accounted for.
point is to have that conversation so you are both aware of what is going on.
largest stock exchange in the world. This exchange has a high concentration of technology companies. DJIA: is a stock market index that tracks the largest 30 bluechip companies. S&P 500: measures the value of the 500 largest corporations traded on the NYSE and Nasdaq.
About The Author Juliann Gumulak Smith is an investment coach and founder of the Investment Academy for Women, who empowers women to have a more active role in their financial life. She combines her love of investing, technical analysis, and life coaching to make investing simple and strategic. Email juliann@investmentacademyforwomen.com or visit Investment Academy for Women if you'd like to connect.
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Energetic Self Defense
WHAT IS ENERGETIC SELF DEFENSE? Why Your Well-Being Depends on It. by Glendy Yeung
Science finally recognizes everything is energy. Though related, I am not talking about energy in terms of physical strength or vitality, as in how many push-ups you can endure, or how a coffee-less morning and productivity is not a contradiction. We are talking about energy and vibrational states as our natural being. Not only are we energetic beings, so is the chair you are sitting on, as well as your thoughts and emotions. You may sense it and call it “vibes”. Indeed, we carry a giant bubble of subtle vibrations wherever we go. As we mingle and merge our energy every day with a person, a place, an object, or even what we eat, we affect each other from the vibrations we/it/they carry. Through this lens of energy, we embark on the next frontier of understanding who we are, and what makes us tick. Afterall, our mental, emotional and even physical health are highly influenced by energy around us. Yet, it is something we have little understanding of. Do you notice how energy you encounter affects you?
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Energetic Self Defense
Let’s do a quiz. Read each statement and think of your everyday experience. On a scale of 1 to 5, how often do you experience the following? 1 = Rarely / Not me 2 = Here and there… 3 = Definitely. Sometimes. 4 = Now that I think of, more often than I realize! 5 = Geez. That’s my life! You can be drained by meeting people in person or over the phone. You can push it, but if you have a break in between Zoom meetings, you crash. You crave the ocean and nature. It brings a deep sense of renewal. You have a hard time with horror movies, pranks and sufferings. Your mind and your world tends to go upside down around the full moon. You are a good judge of people. People love telling you about their problems. You notice bottomless soreness in the body that has no physical explanation. Your work involves intense 1:1 interactions. And you have loads of digestive issues. If you miss your workout, you get cranky.
ABOUT THE AUTHOR
So, how do you do? More important than a score, do you recognize how energy affects you from day to day interactions? Luckily, there are practices and tools we can adapt to restore ourselves on the regular just like brushing our teeth. Instead of stinky breaths, we get to keep the energy of anxiety, depression, exhaustion, group-think, or worse, at bay. In future articles, I will examine in better detail how energy affects us and how we can keep ourselves in tip-top energetic shape. The reward is you get to deepen your creativity and experience the world with greater clarity. Here are 3 ways to clear detrimental energy we pick up: Weekly salt bath - 1 to 2 pounds of kitchen salt, essential oils of lavender, tea tree and frankincense. While soaking, intentionally expel all negative energy into the salt water. Ocean is a great alternative. If you don’t have a bath tub, use salt scrub. Especially on your solar plexus. Exercise - cardio exercise is a fantastic way to expel negative energy. That’s why if you are struggling with processing emotions - yours or others - skipping your routine can throw you off. Bonus point: do it in nature. Smudge yourself AND your electronics chances are your computers and phones are conduits of negative energy. When you use sacred smoke to clear around your body, don’t forget to clear the energy of your electronics. Be clear of your focus and intention while doing it.
Glendy Yeung is an energy healer, spiritual coach, and sound practitioner. She guides sensitive souls how to embody their energy healing power and intuition so that they can handle the curve balls of modern life confidently and joyfully with eyes wide open. Learn more at https://www.glendyyeung.com
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Wellness for Homeschool Moms
MENTAL AND PHYSICAL WELLNESS FOR BUSY HOMESCHOOL MOMS by Rebecca Clark
As a working homeschool mom, I know how easy it is to get caught up in the dayto-day grind and forget about taking care of myself. Between homeschooling, my kids, keeping up with the house, and managing everything else that comes up, it's easy to let my own health fall by the wayside. However, I've learned that if I don't take care of myself, I'm not able to be my best self for my family. That's why I make it a priority to prioritize both my mental and physical health. I make sure to carve out time each day for things like exercise, reading, and spending time with friends. And when it comes to homeschooling, I've learned to give myself grace when things don't go as planned. By taking care of myself, I'm able to be the best homeschool mom I can be.
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Wellness for Homeschool Moms
SELF-CARE IS IMPORTANT FOR EVERYONE, ESPECIALLY BUSY HOMESCHOOL MOMS.
Trust me, taking care of yourself is essential to being able to take care of your family. So make selfcare a priority in your life.
I’ve been homeschooling
PHYSICAL ACTIVITY CAN HELP IMPROVE YOUR MOOD AND ENERGY LEVEL, SO MAKE SURE TO SCHEDULE SOME TIME FOR IT EACH DAY.
my kids for ten years now, and let me tell you, it is not for the faint of heart! Between lesson planning, instruction, grading, and keeping the house running like a well-oiled machine, there are days when I feel like I’m about to lose my mind. That’s why self-care is so important. We need to take time for ourselves – even if it’s just a few minutes each day. Otherwise, we risk burning out completely. So what are some good self-care activities for busy homeschool moms? Taking a hot bath, going for a walk outdoors, reading a good book, or enjoying a quiet cup of coffee are all great ways to
It's important to schedule some time each day for physical activity, not only for our physical health but for our mental health as well. Exercise releases endorphins that help to improve our mood and increase our energy level. Even a short walk around the block can make a big difference. So next time you're feeling frazzled, go for a walk, or play a game of tag with your kids. Your whole family will benefit from the fresh air and exercise.
Rebecca Clark is a homeschool mom of three. She is the founder of Forever Mornings, a lifestyle brand for busy moms that provides encouragement and resources to help them make the most of their mornings. Rebecca knows what it's like to be a mom who feels like she's constantly juggling a million things. That's why she started Forever Mornings--to help other moms find ways to simplify their lives and look great doing it!
de-stress and rejuvenate. And don’t forget to schedule some regular “ Mommy Time ” – time when you can focus on
let's connect Forevermornings.com rebecca@forevermornings.com
your own needs and interests without having to worry about the kids.
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Wellness for Homeschool Moms
TAKE BREAKS DURING THE DAY TO REJUVENATE YOURSELF. We've all been there - trying to power through a task even though we're feeling exhausted. But as any busy mom knows, sometimes the best thing you can do is take a break. A few minutes of downtime can help you to feel refreshed and ready to tackle whatever comes your way. We all know that self-care is important, but it’s especially crucial for busy homeschool moms. When we take care of ourselves physically, emotionally, and mentally, we are better equipped to handle the challenges of work and home education. Thankfully, there are plenty of ways to boost our energy and mood without spending a lot of time or money.
FRESH AIR AND NATURE ARE GREAT FOR IMPROVING MOODS AND ENERGY LEVELS. There's nothing like a breath of fresh air to improve your mood and increase your energy levels. When you spend time outside, you're exposed to sunlight, which helps your body produce vitamin D. Vitamin D is essential for keeping your bones strong and healthy, and it can also help improve your mood and increase your energy levels. In addition, spending time in nature can help reduce stress levels and improve your sense of wellbeing.
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Freedom from Diet Culture
FINDING FREEDOM FROM DIET CULTURE by Melissa Rohlfs
Paleo. Keto. Intermittent Fasting. Whole 30.
The list of ways to lose weight goes on and on, doesn’t it? Diet culture has inundated us all and we may not even realize it. You may have no idea what I’m talking about, so I’d like to share some of what I see and hear in working with women to find TRUE freedom {the fact is no diet plan can give you freedom…that comes from changing your mindset and habits in relationship
to food and not something any diet plan can do for you.} It’s heartbreaking to see the mental and emotional turmoil women are in due to diet culture.
"Changing your mindset and habits" selfmasterymagazine.com
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Freedom from Diet Culture
It sounds like “I’m afraid to eat,” I don’t know which foods are “good, or “bad.” “Tell me what to eat.” There is a fear of food. And the judgement of food is incredible. Which goes back to judgement of self. No diet plan is going to take away that judgement. A retraining of the brain will.
It sounds like hearing the scale isn’t moving. To which I say “throw out the scale!” If you are getting on that sucker daily and the number on it dictates how your day goes, it has too much power in your life.
It sounds like “I ate too much, now I feel guilty.” Food isn’t intended to bring guilt on. Food is not good or bad, it just is. Diet culture creates guilt.
"I NEED TO WORKOUT MORE!"
"I WANT TO BE SKINNY' “I want to be skinny” is another way it sounds. When we dig deeper and ask why, it’s because women think that being skinny will make them pretty, or skinny = pretty. That’s not true. That’s surface, superficial junk from diet culture. Let’s face it, we live in a world where we are inundated with what we “should” look like, what size we “should” wear, and the list goes on….but where does our soul fit into there? Where does the way we were made fit into there? Where does what we desire fit into there? Oh, it doesn’t, because we are too busy trying to fit into the societal box instead of being who we are truly made and called to be.
STOP GIVING YOUR POWER TO THE SCALE, FRIEND!
It sounds like “I need to workout more! I’m not working out enough so that must be why I’m stuck.” NOPE. Actually, if you have adrenal issues from stress/trauma, working out harder is detrimental, weight and health-wise.
ABOUT THE AUTHOR
Melissa Rohlfs is a wife, mom and holistic health and life coach helping women kick sugar cravings, stop stress eating, and ditch diets, so they can be
"AM I HUNGRY?" It sounds like “I don’t know how to honor my hunger and fullness. When am I hungry? I’m hungry all the time because I’m used to not eating enough.” Once again, diet culture messing with us, because when we don’t eat enough, our bodies do their part to try to protect and keep us safe, which is their job.
calm and confident. Melissa loves to teach women how to find freedom and peace with food, their bodies and their lives. You can find her at free2bcoaching.com.
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Finding Freedom from Diet Culture
DIET CULTURE SOUNDS LIKE...
"I'm afraid to eat" "I ate too much and now I feel guilty"
Become Free From Diet Culture Where does all of this confusion and overwhelm come from? DIET CULTURE. We have lost touch with how to listen to our bodies, how to honor our hunger and fullness {most of us were never taught this, I wasn’t until I went to school}……what foods work for us, as we are so busy trying the latest diet of the week because we haven’t broken up with the mindset of what works for one, works for all. IT DOESN’T. It’s a lie. You are unique, your body is unique and deserves to be honored. It’s not your fault sweet friend. You can be free from diet culture, I promise! Start by replacing judgement with curiosity, slowing down and listening to yourself.
"I have to be a certain size to be pretty"
Learn how to find body freedom and peace
"What are good and bad foods?"
here. YOU ARE UNIQUE, YOUR BODY IS UNIQUE AND DESERVES TO BE HONORED.
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Do You Feel Truly
fulfilled?
Do you have a sense that you have underperformed your true capabilities? Do you wonder if there should be more to your existence? If so, you are not alone!
Life Coaching Goddess helps you break free from limiting beliefs, thought patterns, negative behaviors that are keeping you stuck and not moving forward in life. 602-620-0267 www.lifecoachinggoddess.com
Life is Beautiful
LIFE IS BEAUTIFUL (IF YOU CHOOSE) by J. Robert Parker, C.Ht
For most of my life, I was angry. I thought the world was bad and, to my perception, the world around validated my bias and for decades I coasted through life, miserable but feeling justified. This was until several years ago when my own mind turned my world upside down; it can do the same for you. Let me explain… The Lens of the Mind Think of the lens of a camera. It determines how far you are able to see, how broadly and how clearly; more specifically, what you focus on. There is a lens in the mind that does just that and it is called the Reticular Activating System (RAS). It’s referred to as your brain’s ‘attentional filter’ and it does just that. Based upon your own suggestions, desires and biases, your mind will show you exactly what you choose to see, good or bad. How broad your vision is and how clear; more specifically putting into focus that around you that fits into the framework. You See What You Choose Why does your brain need an attentional filter? All around you, all the time there are hundreds if not thousands of things going on that you’re not aware of. Are you aware of the way your clothing feels on your body? Perhaps the monotonous noise in the background you’d forgotten about? Likely not until I mentioned them. The system that determines what you are aware of at any given time is that RAS. selfmasterymagazine.com
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Life is Beautiful
Your mind is constantly adjusting the information being processed to fit those expectations and filters. Quite simply, you choose what you see in the world around you based upon your assumptions of self, society and reality. Bad Because You Think So So why did I think everything around me was awful when I was younger? Because to me, it was all that was in my perception. I was right because I was evidently validated, I saw nothing but bad in the world around me, after all. Was the world bad, though? No, I saw nothing but bad because that was my expectation of the world around me, what I had told my RAS I wanted to see; it obeyed, as the mind usually does. When that expectation and mindset changed, it was like I had put a different lens in front of my eyes. The world was not bad, the world is beautiful and I’m grateful I see that now. Programming the RAS So if you choose what you perceive, how do you make that choice? It sounds so simple that it has to be complicated, right? Here’s the catch, it’s not. Changing your mindset and perception is one of the simplest things you can do. Your subconscious hangs on your every word and doesn’t have a sense of humor, irony or deception. It accepts the information you give it because you are the greatest authority over yourself. You are trusted. So when you say ‘I can’t’ or ‘the world is awful’, it accepts it and actively adjusts your perception to align with these assumptions. So the programming starts quite simply with the way that you speak to yourself. Turn ‘I can’t’ into ‘I can and I will’ and turn ‘the world is awful’ into ‘the world is beautiful' and your mind will begin to adjust the way you process the world around you to support those beliefs. What This All Means The lesson in this very brief explanation of what is a very complex subject is simple: you choose how you process the world around you. Given that supposition, do you see the world in the way that you want to? If not, what do you wish you saw differently? Yourself? The world? Whatever you want, take the initiative and begin to tell your subconscious mind the way you wish to see yourself and the world around you and let the amazing machine that is your mind show you how powerful it can be. Even today I sit in awe of the way I see the world around me now, and I hope each and every one of you reading this one day feel that same awe in the world around them. It’s your call.
J. Robert Parker is a certified hypnotherapist and Director at Twin Ravens Hypnotherapy and Research LLC. He is available for lectures, classes and private sessions. Mr. Parker can be reached through the website www.twinravens.org
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Life is Beautiful
The Lens of the Mind Think of the lens of a camera. It determines how far you are able to see, how broadly and how clearly; more specifically, what you focus on. There is a lens in the mind that does just that and it is called the Reticular Activating System (RAS). It’s referred to as your brain’s ‘attentional filter’ and it does just that. Based upon your own suggestions, desires and biases, your mind will show you exactly what you choose to see, good or bad. How broad your vision is and how clear; more specifically putting into focus that around you that fits into the framework. You See What You Choose Why does your brain need an attentional filter? All around you, all the time there are hundreds if not thousands of things going on that you’re not aware of. Are you aware of the way your clothing feels on your body? Perhaps the monotonous noise in the background you’d forgotten about? Likely not until I mentioned them. The system that determines what you are aware of at any given time is that RAS. selfmasterymagazine.com
53
SCRAMBLED SELF MASTERY UNSCRAMBLE THE WORDS 1. AUQYTMIEIN 2. NEEPDECDNINE 3. EENTOMRAIDTIN 4. ONDSRRELSIE 5. RAPEPTAORNI 6. PAERETNMEC 7. SFRMLTAYSEE 8. LRPIWOWLE 9. EMENTLVODPE 10. SCEOMORPU 11. NLMCESSA 12. SATMNGERI 13. AEOTNNIABG 14. TCDIPAILY 15. RCAAUESSN 16. SNCLDIEIPI 17. ICDEONNCFE 18. RCOIDSTNIE
Grapefruit Delights Recipe
INSTRUCTIONS
FILLING
• Crush graham crackers
• While the crust is baking,
in food processor until
prepare the filling. Place
finely ground into crumbs.
the flour and sugar in a
Or place in a gallon
large mixing bowl and
ziplock bag and crush with
whisk to combine. Add the
rolling pin.
eggs and beat in. Pour in
• Combine graham cracker
the juice, zest, and 2-3
crumbs and sugars in a
drops of pink food
medium-sized bowl. Add
coloring and whisk
melted butter and use a
everything together one
fork to combine
more time.
ingredients well.
• Now that your crust is
• Line your baking dish
done, remove it from the
with parchment paper
oven and pour the filling
• 1 ½ cups granulated sugar
with excess hanging over
over the hot crust. Place
• ¼ cup all-purpose flour
each side ( this makes for
the pan back into the oven
easy removal from pan
and bake for another 20
juice, strained (2 medium sized
once set). Pour mixture
minutes or until the filling
grapefruits)
into 9x13 baking dish. Use
no longer jiggles in the
the bottom of a measuring
middle area. The cooking
cup to pack crumbs into
time depends on the size
the bottom of the pan. Use
of your pan and your oven.
your fingers to pack
• Remove the pan from the
crumbs tightly into the
oven and allow them to
processor) (170g)
bottom of the baking dish.
cool for at least an hour.
• 1 Tablespoon sugar
• Pre-bake on 375F for 3-5
Place the bars in the
minutes.
refrigerator for 2 more
B’Kreative Desserts Grapefruit Delights
Pink Grapefruit Bars w/ Graham Cracker Crust
Ingredients
Filling
• 4 large eggs • 1 cup freshly squeezed grapefruit
• 1 tablespoon grapefruit zest • 2-3 drops deep pink food coloring Graham Cracker Crust • 10 graham cracker sheets pulverized to crumbs in a food
• 1 Tablespoon brown sugar packed • 7 Tablespoons butter melted
hours to chill and set. Use the parchment paper edges to lift the bars out of the pan. Slice the bars into 12 even pieces. (Optional)Sprinkle with confection sugar right before serving. selfmasterymagazine.com
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Unperfect Your Parenting
HOW TO UNPERFECT YOUR PARENTING by Christine Bright
As an internationally certified parent and family coach, author, speaker, and award-winning TV show host and Mom, I thought it necessary to share my parenting story. Get ready, because it isn't pretty.
BREAKING THE CHAIN I'm looking out the window, and I can't believe it! My five-year-old son is in the yard, screaming at the top of his lungs. He's berating his poor little friend. I go to rush out the door, and I stop in my tracks. I feel sick to my stomach. This is the moment I realized my son learned the yelling from me. My father was a pretty terrible, abusive man. My sweet mom watched it all happen. Growing up in my house, I learned how to fake cry because my dad would yell so loud and long. I eventually learned that he wouldn't stop until he made me cry. That might sound horrible to you, but growing up, it was normal.
When I had my son, I later realized that I didn't relate to him because he was a happy kid. The only time I'd relate was when I'd yell. I would yell, and I would scream until he'd cry. Then I'd stop. I am not that person today. The day I watched my son yelling at his friend changed everything. It was the first moment I said, "I will not be the next link in this chain. It breaks, and it breaks today." That was the moment I went to get help. I knew I wanted to get better, but I didn't know how. So, I had to learn and needed someone to teach me. I found help and read books on mental health and parenting. For example, deep transformational learning happened while reading Dr. Henry Cloud's book Boundaries. Then, as I read and worked with therapists and coaches, I became a better parent and healthier person.
selfmasterymagazine.com
Unperfect Your Parenting
Today, I'm grateful to say I have an excellent loving relationship with my adult son, and I'm incredibly excited to share "How To Unperfect Your Parenting" with you. No matter where you're at in your parenting journey, you can have a home where everybody listens, cooperates, and communicates.
THE THREE FUNDAMENTALS OF UNPERFECT YOUR PARENTING
1
BELIEVING THE BEST
It's important to believe your child will succeed and learn kind and helpful behaviors even when you see the complete opposite! When you don't think your child will succeed, they will be left feeling incapable. Children who feel incapable lose the desire to improve and resort to arguing instead of achieving. Start statements with a positive attribute. Then, state what you know they are capable of doing. It will result in your child desiring to do better and having more cooperative behaviors.
2
EFFECTIVE COMMUNICATION
Our communication needs to be inviting and have a positive feel. Learning to do so is a gamechanger. When communication is negative, your child is left feeling uncertain. It causes your child to be defensive, prone to arguing, and looking for positive reinforcement elsewhere. Conversely, using words with a positive feel encourages the truth to be told. As a result, you will have a deep and honest relationship with your child.
3
SEEKING UNDERSTANDING
Take the time to ask your child questions. Assuming causes your child to become frustrated and results in tantrums. Having conversations that show you are curious produces calm and clear communication. You will also become a powerful influencer. Every parent I know has needed to learn something about parenting. But it's ok to get help. Kids don't come with a manual, and you may find out you are doing better than you think!
Christine Bright is the founder of Parenting Game and the awardwinning producer and host of The Parenting Game TV show. She is also an internationally certified parent and family coach, author, speaker and Mom. To learn more about Christine, click the logo below.
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"Cake Dealer Grapefruit Surprise” 3 Eggs 2 Teaspoons of Vanilla Extract 1 oz of Philadelphia Cream Cheese 1 Teaspoon of Grated Grapefruit Zest 1/2 cup of Fresh Grapefruit Juice 3/4 Cup of Milk 4 Cups of Sifted Cake Flour 2 1/2 Teaspoons of Baking Powder 1/2 Teaspoon of Salt
Disordered Eating
Our food struggles consume our thoughts and there’s not much left over to actually enjoy the life we have.
DISORDERED EATING The pain and torture that comes from being on a diet, losing weight and then putting it back on is gut wrenching. You think to yourself, “what was the point of that? I’m such a failure. I’ll never figure this out. Nothing will ever change”. And then comes the emotional eating, where every time you’ve tried to be ‘good’ during the week, you stuff it up on the weekend when something difficult happens that’s out of your control, and you decide to give in and cave once more and eat that bucket of ice cream because you have no idea how else to cope with the pressures of life. This only leaves you feeling guilty and ashamed of having failed ‘again’, and causes you to want to give up on your health goals.
by Melina Gilbert
From hiding my emotional eating as a kid, to becoming ruled by diets and fads in my early 20s, to drinking 2-3 glasses of red every night followed by half a block of Cadbury’s (while bingeing Netflix), to becoming obsessed with eating so clean that I judged everyone else for not doing so by my early 30s… every woman has their story of battling with food.
DISORDERED EATING The sad reality is that not only do diets have a poor statistical success rate over the long term (5 years plus), restricting so many foods over a long term can cause disordered eating.
What’s disordered eating you ask? Here are a few ways to describe it (retrieved from The Girls Gone Strong): Obsession with Weight Control Chronic Dieting Caloric restriction (i.e. skipping meals) Fears and anxieties around food Compensatory behaviours, such as “making up” for a binge by restricting, purging, or over exercising Worries and body image I don’t know about you, but I certainly struggled with many of the above points for a long, long time. I recall standing in the mirror cringing if I saw what I deemed to be any ‘fat’ on
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Disordered Eating
and around my thighs and butt as a young adult. In reality, I was completely fine, and actually incredibly thin, but I had a distorted image of myself and could only cope if I was as thin as I could get. Anyone of any size can struggle with disordered eating. You don’t have to be only ‘large’, and you don't have to be only ‘thin’. The size of a woman’s body is not an indicator if someone is struggling with disordered eating or not, however their behaviour around it and obsession over their eating habits and body image is.
HEALING YOUR RELATIONSHIP WITH FOOD In order to get off the dieting bandwagon once and for all you need to heal your relationship with both food and yourself. This is a process that takes time and lots of grace and self compassion. But the most important thing you can do is say “Yes, I need to change”. And afterwards, you will actually find time to do the things you love, and eat the foods you enjoy because food no longer controls you. Your confidence levels will sky rocket, you’ll have renewed energy, and you might actually enjoy wearing clothes. This has been my story, it can certainly be yours too. If you want to overcome emotional eating and your food struggles without dieting again, contact me and let’s do it together!
ABOUT THE AUTHOR Melina Gilbert is a trained Life Coach in Wellness, has a Bachelor Social Science/Counselling and has spent the past 17 years working 1:1 with women in overcoming their insecurities, growing in confidence, and helping them step into their infinite potential. Email melinagilbertlifecoach@gmail.com if you’d like to connect.
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Second Half of Life Inspiration
WHY WOMEN IN THE SECOND HALF OF LIFE NEED NEW INSPIRATION by Nancy Candea
I have been working with women my whole life. I started teaching dance and choreographing in my early twenties, started teaching yoga in my thirties, and became a yoga therapist in my forties. I have watched us through all the stages of our extraordinary lives. And I have watched us change. When we were younger, we were determined to prove our worth. Although it was warranted that we should have felt the need to do it, it probably made us competent women. And what I saw as we got older was that instead of feeling strong and confident, I saw us start to question our worth again, but this time shrinking instead of rising. I get this.
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Second Half of Life Inspiration
When I turned 45, I was divorced for a second time, single parenting two teen girls, dealing with painful gut issues, my back was chronically inflamed and painful, and I wondered if this is what the second half of my
and moving to a different state to get a fresh start. For many of my clients and me, it meant learning new skills to take care of a body that was an integral component of my career and making a conscious decision to live from a place
life would look like. I was failing, flailing and anxious. I see many of us have experienced or are experiencing similar issues.
of self-acceptance and clarity on what was important to me.
LOSING OUR HEALTH I have seen incredibly capable women lose their ability to function at the level of their capacity and years of experience. Why? Because they didn’t learn the skills to take care of their body, and it is starting to rebel. Anything from brain fog, painful digestive issues, and chronic pain are clear signals that our body needs better self-care.
LOSING OUR WAY I have seen women who have sacrificed their lives for others either family or career, not knowing who they are when it comes to empty nesting or retirement. The goal-oriented framework that we need during the first half of our lives doesn’t feel fulfilling in the second half. Purpose and connection are vital, but the way that we orient ourselves needs to be clear and passionate.
WHAT DOES A CLEAR PATH LOOK LIKE? How do we decide our focus in the second half of life? It needs to be unlike any other time of our life. I know this because I have personally had to deal with it myself. In my mid-forties, I had to deal with chronic inflammation, digestive issues, the end of my second marriage, raising two teen daughters,
Now 15 years later, I am so grateful that I took the time to reframe my life and get clear on what is essential. At 61, I love the direction of my life and I feel fantastic. Of course, physical and emotional challenges aren’t going to go away. But what I want to accomplish in the second half of my life is deeper than just goals. It is the ability to 100% express my full capacity as a compassionate confident human being. It is my ability to live in a place of emotional intelligence, lead/mentor/parent with boundaries and unconditional love, and be vulnerable without questioning my self-worth.
ABOUT THE AUTHOR Nancy Candea is an author and internationally known yoga therapist whose specialty is healing trauma, addiction, and chronic pain. She is helping women in the second half of life to gain self-acceptance and confidence, reconcile with their past, and live a wholehearted, healthy, purposefilled life. Find out more about Nancy’s freebies.
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irtual Assistant V g n i r Pres de n a ent W e s: h T
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Ask Antionette
INSIDER
BEAUTY FINDS
WELCOME TO THE EIC COLUMN
When you need something to make your day better, try one of
ASK ANTOINETTE ANTOINETTE
EDITOR IN CHIEF
these AMAZING grapefruit infused products.
CANDLES
Q
PTO ME PLEASE Is the perfect candle when you need to relax for some me time created with a sparkling grapefruit oil.
What's So Special About Grapefruits?
The discovery of grapefruit occurred in the 1750s in Barbados prior to making its way to the West Indies and Americas. It is a cross between the pomelo and the orange – fruits that were brought to the Americas by Spaniards as early as the 15th century. That's all I knew from my google search. I reach out to an expert to tell me EVERYTHING I needed to know to answer Amanda and all other wandering minds. Meet Jeanine Gearity, holistic dental professional and celebrity stand in, most popular for being Anna Nicole's Double. She started using holistic products in her office and life after learning about them in Hollywood at the Betty Ford clinic. She would go visit her celebrity friends there and this is what they were using. She discovered how well they worked so she took them home to New York and has been using them in her dental practice for 13 years with much success. Here's what she told us about grapefruits.
Have a question for our experts? Email AskMsLogan@Selfmasterymagazine.com
SKIN CARE
Packed with antioxidants to combat free radicals, grapefruits are vitamin powerhouses for the skin.
THERAPEUTIC
Massage Oil to soothe your aching muscles or use it after your bath or shower for silky smooth skin!
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PHOTO BY SYDNEY RASCH
Ask Antionette
Grapefruit is a bright, happy citrus oil cold pressed from the rind of the fruit. Just the name brings up images of bright citrus and sunny days! This versatile (and inexpensive!) oil is a household staple for everything from cleaning to skincare to perfume. JUST A DROP OF GRAPEFRUIT Great for metabolism and cravings Support for energy and endurance Boosts skin health and glow Helps encourage feelings of joy, satisfaction, and playfulness. Uplifting to the spirits and mood to relieve stress Supporting the body's digestive and cleansing functions, including the liver Can help combat jet lag and fatigue Has a cleansing effect on the kidneys, the lymphatic system, and the vascular system. BACKGROUND A natural cross of the pomelo and the sweet orange, grapefruit likely originated in Jamaica before spreading to America and throughout citrus-growing areas.
Today this evergreen tree is cultivated in the United States, South Africa, Brazil, and Israel. Grapefruit essential oil has a zesty, uplifting aroma that refreshes the air when diffused.
Adding Grapefruit to your daily routine (along with other healthy habits!) is a great way to boost your metabolism, enhance fat loss, flush out toxins, and to manage your weight.
It also provides cleansing action, making it a popular addition to skin care and home cleaning products.
PRODUCT & EMOTIONS Grapefruit, like other citrus oils, is a wonderful tool for emotional support!
KEY CONSTITUENTS Constituents are naturally occurring compounds in plants (and therefore essential oils) that give them specific health-supporting properties.
Citrus oils evoke the sense of warm, sunny, carefree days which are guaranteed to bring a smile to your face. One major reason for this is because citrus oils contain the constituent Limonene, a compound that is a potent free radical scavenger.
* D-limonene: a natural detoxing constituent and appetite suppressant, supports healthy metabolism, helps with cleansing and drainage of the lymphatic glands. Improper lymph drainage is a key component of cellulite production, which is one reason Grapefruit Oil is a good choice for supporting healthy weight. Cellulite is essentially a lymph drainage problem as toxins and fluid accumulate as fat pockets when the lymph system is not working properly.
Free radicals cause oxidative stress and damage to the body at a cellular level, therefore affecting every body system. Less oxidative stress from free radicals is a key for less negative emotions. Limonene is wonderful for boosting the mood and may increase the amount of calming neurotransmitters in the brain. When we are feeling worried, stressed or indecisive we have a difficult time accessing the right side of our brains, and citrus oils are a great tool!
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WHAT'S SO SPECIAL ABOUT GRAPEFRUITS Citrus oils are stimulating to the right side of the brain and can help us work through these emotional blocks. Bottom line? Whenever you’re needing a little emotional pick me up, reach for the bright, happy aroma of Grapefruit! selfmasterymagazine.com
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Stress Stacking
Stress Stacking; The Number One Problem That's Sabotaging Well-Being & High Performance BY: JONATHAN MILLS & CHARLOTTE STEBBING-MILLS STRESS EXPERTS FROM THE WELLNESS THEORY
STRESS STACKING IS THE MOST OVERLOOKED PROBLEM IN WELLBEING typically, the average person wastes a lot of time fighting fires, trying to keep up with life, and ends up chasing their tail. Never really getting ahead. Often settling between being on the go and finding a moment to breathe. High performers already know that low-stress levels and quality use of time are crucial for living their best life. This is often why they adopt strict routines and boundaries. However, for both the average person and the high performer there’s a bottleneck to progress, health, and happiness. No matter what level we’re playing in life, we’ll always be faced with new challenges if we want to keep progressing. When we face challenges, whether it be a financial burden, relationship issues, health concerns, or our own insecurities. It’s common to feel overwhelmed and even lose the ability to enjoy life. It can lead to anxiety, depression, or stressinduced physical pain. What we’re experiencing is stress stacking.
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Stress Stacking WHAT IS STRESS STACKING? Simply put, stress adds up. Daily stress and past stress compound over time. Imagine waking up at the last minute, rushing out the door to grab a coffee, getting stuck in traffic, resulting in being late for work. Because of your late arrival, you miss your deadline, your boss is upset with you and you have to miss lunch and stay late at work to catch up. Once you finally finish work, you get stuck in the evening traffic. Eventually, you get home, and your family is upset because you missed dinner, and have no time or energy left for them. After feelings of frustration and disappointment, you choose to numb yourself with mindless TV and a glass of wine and eventually go to bed relieved that the day is over.
It’s true that we need stress in our lives. It helps us grow and we have an inbuilt level of resiliency. However, As a society, we’ve taken this a step too far. We’ve lost our grasp on what’s healthy vs unhealthy stress. Stress stacking has consequences and can create big problems in our lives. For quick and easy solutions to stop stress stacking and to start thriving in your wellbeing and life,
Imagine doing this day in and day out for five days a week, just living and waiting for the weekend to be able to rest, recover and relax. The problem is the 30% rest on the weekend doesn't offset the 70% stress of the week. If we don't address this, over time it adds up. Imagine doing this for weeks, months, or years at a time. Plus adding significant emotional events to the mix like losing a loved one, sickness, and traumatic experiences.
Take our free quiz that'll show you how you're doing in the 8 areas of wellness that help you to relieve stress once and for all – naturally and easily. It’ll focus on showing what’s going well and what can be done to improve quickly.
Stress compounds even more. Unfortunately, this is how the majority live. Mental, emotional and physical stress building up more and more each day.
You’ll also receive a free personalized report and get access to 8 practical and tactical videos so you can discover exactly what to do to improve your score. Visit https://www.thewellnesstheory.com/stressfree-wellness-scorecard
Granted, not everyone's day is like this, but everybody’s dealing with different stressors daily and most people have past issues they haven’t dealt with too. One thing after the other, compounding on top of each other, causing us to be stressed in the long term. This is stress stacking.
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Are You Fulfilled?
ARE YOU FULFILLED? BY BROOKE KEKOS
Do you feel truly fulfilled? Do you wonder if there should be more to your existence? Do you have a sense that you have underperformed your true capabilities? If so, you are not alone. These, and many more questions of self, plague the overwhelming majority of individuals, and yet, for some reason, there is a failure to address the most relevant question: What is it that is limiting you from creating your best life yet? You haven’t pondered this question or failed to identify the limiting factor holding you back. Discovering the source of your limitation deserves your most focused attention. It is human nature to walk the path of least resistance, perpetuating an autopilot approach to living life. We must strive to reprogram our subconscious minds and create the best version of ourselves. So, what programs are you running in the background holding you hostage and preventing you from being truly fulfilled? Of course, the answer to this question will differ from person to person; however, I am here to impart fundamental insight that will allow you to understand better how to answer this question.
The reality is that the mind loves what’s familiar, not what is unfamiliar. As a result, our brains are wired to continue to take us back to what is expected because our subconscious mind is our “autopilot” mind. So whenever we are not consciously creating ourselves and truly being present in each moment, we are reverting to the past life experiences ingrained in our subconscious minds. The reality is that most of the challenges we experience result from “unconscious” behaviors. Unfortunately, it is difficult to affect these unconscious behaviors through conscious effort alone because both the conscious mind and subconscious minds have two completely different functions. While the conscious mind is the rational part of our functioning and is the seat of our wishes, desires, and aspirations, the unconscious/subconscious mind is full of both wanted and unwanted programs that guide us while on “autopilot.” In addition, the subconscious mind represents programming developed from our life experiences since childhood. It encapsulates all that we have learned in that time and our interpretation of other people's experiences in our lives, such
as family, friends, colleagues, and even the media. As a result, the actions that we commonly label as “habits” kick in, and we become susceptible to the belief that we are limited in our lives and are victims of circumstances that cannot change. The solution to this very complex problem is to develop the ability of the conscious mind and the subconscious mind to work more coherently. The answer comes through hypnosis, a proven and highly effective method that can directly communicate with the subconscious mind. Hypnosis facilitates the ability to implement unique and targeted transformational strategies designed to harmonize the relationship between the conscious and subconscious mind. It is an extraordinary tool for making fundamental changes at the subconscious level to reverse deep-rooted destructive patterns and beliefs. In other words, with good hypnosis, an individual can replace the old limiting programming ingrained in the subconscious with new programming that aligns with and promotes a person’s actual life fulfillment. So are you ready for limitless possibilities?
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The Key to Happiness
INSIDER
THE KEY TO HAPPINESS: CONTROLLING THE CONTROLLABLES by Paul Levitin Do you want to be happier? I’m sure you do, because you’re a human, and happiness is at the root of all human desires. To be more happy, the question you need to ask yourself is: are you in the driver's seat of your life, or are you a passenger? This is the root of happiness: control. Are you in control of your life? You might hate being broke, not because $1000 means less than $100,000, but simply because having less money leaves you in a place of less control. The things you can do, the decisions you can make about your experiences, your life, how to spend your time, are all directly dictated by what’s in your checking account. Having less money affords you less control. The same can be said about health. A healthy body is one you are in control of. Someone who is overweight, has high blood pressure, diabetes, etc, has far less control over the things they can do in their day to day life, as well as the trajectory of the rest of their life, should they not get their health concerns under control. Both of these situations lead to less overall happiness, less self-confidence. What people don’t realize is that they are much less about the actual number in your bank account, or the number on the scale than it is about the feeling of being in control of your life.
People think “when I lose 30lb, then I’ll be happy,” but in reality, it’s becoming the person who controls their actions that leads to happiness, not an arbitrary number on the scale (which is why we see people who win the lottery, or lose weight with extreme diets or surgeries, often don’t have the same internal results). This might bother you, and maybe you’re left asking “How can happiness be all about control, when I can’t control everything in my life?”. Fair question. There are things in life that lie squarely outside of your control. You don’t choose to get cancer, stuck in traffic, or to get fired from your job. You didn’t choose the pandemic, or stock market crash. This seems like a paradox at first, when in fact, it’s freeing. selfmasterymagazine.com 80
The Key to Happiness
INSIDER
THE KEY TO HAPPINESS: CONTROLLING THE CONTROLLABLES by Paul Levitin Because the truth is, you’re right, you can’t control everything. There are many, many things in this life that fall squarely outside of your control, or even your influence. Nothing you personally do will affect global economic policy. This is freeing because it means that if you have no control or influence over something, you don’t need to waste your valuable time and energy thinking about it. No amount of road rage will get you out of a traffic jam. Might as well throw on an audio book and make the most of it. No amount of sadness and self-pity will reverse a cancer diagnosis. Might as well focus your attention on getting healthy going forward. Happiness comes from a life you control. That doesn't mean controlling everything. What it means is, controlling what you CAN control, and leaving everything else that you don’t, to sort itself out.
It can feel weird, even wrong, to think this way. “So you mean, I just don’t pay attention to the news, the economy, politics, work gossip, and anything else?” That’s correct. If you can change it, then it’s worth your attention. If you can’t, then let it go, and use all of that energy on the things you actually CAN control. That is how you find happiness.
ABOUT PAUL LEVITIN Paul Levitin is a behavior change specialist, and a self-confidence coach. As a writer, coach, podcaster, and public speaker, he helps millennial professionals overcome self-doubt, so that they can make more money doing what they love. He hosts “The Happy Healthy Human Podcast,” and you can sign up for “The Happy Healthy Newsletter” here https://paullevitin.ac-page.com/hhnewlstetter
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Key to Great Days SLEEP MASKS
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True Healing Through Your Body's Wisdom
DISCOVER TRUE HEALING THROUGH YOUR BODY’S WISDOM by Alyssa Pfennig
You have the power within to transform unhealed patterns of trauma, fear and shame and create the life your heart desires.
So many of us are so busy focusing on addressing our physical symptoms and relying on external authorities that we haven’t realized that we have the power within us to stop our suffering and discover true, lasting healing. When I first was plagued by chronic pain in my left shoulder, digestive issues, food allergies, and a constant throbbing in my head when I would lay down to go to sleep, I would often feel depressed. It seemed everyone around me had iron stomachs and could deal with their pain better than I could. I tried the physical therapist, the neurologist, MRIs, lab work, and more to get a clear diagnosis, but that never came. Then, when I first turned to functional medicine, the amount of supplements recommended and the cost were insane. Acupuncture helped a little, but wasn't moving my sinus pressure at all. None of it really worked. After years of effort and failed attempts, I finally realized that what I needed was a focus on shifting the energetic and emotional layers of my body… not taking a shitload of supplements or getting more lab work.
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True Healing Through Your Body's Wisdom
4 THINGS THAT YOU CAN DO TO TRANSFORM UNHEALED PATTERNS OF TRAUMA, FEAR, AND SHAME AND BEGIN CREATING THE LIFE YOUR HEART DESIRES (ALSO WATCH ON YOUTUBE):
1
Create a relationship with your body.
When we experience trauma, be it big or small, we tend to dissociate from our bodies. But our bodies hold the memories of that lived experience or even that of our parents and grandparents before us. So, we must listen to the wisdom of the body and see pain and dysfunction as guides of a deeper message that needs to be addressed. We can begin creating a relationship with our bodies through yoga and meditation.
And when we begin recognizing the patterns in our words and actions, we can also release the energy we carry of any ancestral wounds that hold us back on a subconscious level.
3
Open Your Root & Sacral Chakras
Cultivate Self-Awareness
Your root and sacral chakras are energy centers related to feeling safe and secure in this world, feeling worthy of the things you desire, and launching into your creative life. It's here within the pelvic bowl that we hold stagnant energy, unprocessed
We can be our own worst enemy. Yet, when we cultivate our self-awareness,
emotions, and unresolved trauma that keeps us stuck in some way. This is always a
2
we can understand where we are limiting ourselves by our belief systems or sabotaging our success through our actions, and more. We can cultivate self-awareness through body awareness and interpreting the messages our body shares with us, and then more so through a meditation practice.
combination of our own stuff and the shadows of our ancestors. You can go to someone for chakra clearing, but you can also learn to clear your pelvic bowl every day, connect to the energy of your second heart, and use meditation and breathing exercises to keep these centers open.
4
Open Your Heart to Receive
When we get hurt, we shut down...and that also means closing our hearts. The Catch 22 is that in doing so we end up blocking all of the things that we truly desire, including love, money, and the feeling of joy. And instead, we attract the things we don't want or that keep us stuck because we remain in a low vibration of fear (subconsciously) because of what happened to us in the past. To truly receive everything you want in life, you have to become vulnerable again. However, when you do the earlier steps, you also harness your intuition and clear your energy, so you begin attracting the positive things and block the negative. You'll notice this by the people that come into your life. They are a direct reflection of how well you love yourself and are open to receive love.
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True Healing Through Your Body's Wisdom
Alyssa Pfennig is an intuitive coach and Certified Yoga Therapist (C-IAYT) living her best life with her daughter in Mexico. If you're curious about how to get out of your head and into your hips to transform unhealed patterns of trauma, fear and shame and finally create the life your heart desires, connect with me at alyssapfennig.com.
So, if you’re tired of researching and trying and failing and ending up in the same exact place, it’s time to stop seeking things outside of yourself and start tuning into your body’s wisdom. You’ll feel better not only in your physical body, but will feel more balanced in your emotions, and ultimately, be on your way to creating the life you desire. And for me, turns out that pain in my left shoulder and sinus pressure was a deep energetic issue related to emotions stored in my pelvic bowl. Now, I am pain-free. I wish the same for you. selfmasterymagazine.com
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HELLO READER Don't forget to read a chapter from a great book everyday!!!
Self-Mastery W O R D
abnegation preparation poise nerve practice
placidity discretion development control willpower
orderliness moral restraint mastering method
P U Z Z L E
composure selfmastery continence independence calmness
discipline choice temperance temperateness confidence
assurance moderation moderateness determination equanimity
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PHOTO BY SYDNEY RASCH
Mindset is Everything
JUNE 2022
MINDSET IS EVERYTHING By Kate Morgan
Mindset is everything when it comes to health and nutrition. We know this as a fact because most “dieters” fail. I tried to diet! Cabbage soup. South Beach. Blue Zone. Whole 30! “Did you change your lifestyle?” Is the first thing I ask a client who has fallen off a plan he or she made when motivated to lose weight. Their usual response, “Well, I started with a workout, but then I went out for my birthday and fell off the wagon with too many drinks.” selfmasterymagazine.com
Mindset is Everything “The clinical answer to this is, no more than two drinks a day unless you are pregnant, but many people know their personal answer should be none.” That’s a common objection. Another response I get is, “Well, I tried, but I put it off until after my work schedule, and I got stressed and went to Wendy’s and fell asleep and this became a cycle.” Well, a hamburger might be a cigarette in your case. Some people can eat them twice a week and live healthily until age 80. Some don’t. It’s not all “natural metabolism” and luck. It’s habituation. We all know you can have one hamburger a week and bean burritos the rest of the time and stay healthy even on any lifestyle. It’s proven science. The medical field doesn’t disagree.
The quickest road to health in this area, I’ve found if you can’t or don’t want to go nuclear on destructive habits and contacts, is to find an accountability partner and program that supports you on your journey.
About The Author Kate Morgan, is a fitness model, yoga practitioner, mindfulness and healing consultant and a Blue Zone to Science of Mind Practitioner who works with clients to help them realize their goals and potential. She is also the founder of Vida Larga Foods. To book an appointment with her for a consultation on mixed martial arts to yogic fitness, vegan or blue-zone based strength and endurance training or general weight loss strategy: Reach out to her on Calendly. https://calendly.com/katemorganfitness
That’s when I ask my client a question: “How do you change your mindset from failure to progress? The answer is simple. You need to love yourself and your progress enough to rebound quickly after making a mistake. While learning to love yourself enough to not make them in the future. Even if that love seems a little tough at first. It needs to motivate you enough to work out and seek nutrition over food and not return to destructive behavior. selfmasterymagazine.com
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