JANUARY 2024 - Women Thrive Magazine

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January 2024

hrive WOMEN

9

Core Topics to Help You Sell Your Brilliance

The Unfiltered Truth About Self-Care

Reality Check Hidden Pitfalls of 'Get Fit' New Year's Resolution Jane Wareham

volume 27

Prioritising Your Financial Wellness for a Secure Future

4

Insights into Owning Your Genius

A YEAR OF SUCCESS

THE POWER OF SELF-REGULATION IN ANNUAL PLANNING

Shedding DIET Culture

Wake Up and WIN the Day

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N E Women Thrive E V V I I M R R O TH TH I R N N E ME TH R N O H E W OM N T H E W OM N T E T W M N E O E T W M N E O V W ME N E O E V Vol. II

Inspiring True Stories of Women Overcoming Adversity

The women represented within these chapters are like constellations in the night sky, each one distinct and luminous, forming a celestial tapestry of strength, resilience, and determination.

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EDITOR'S WELCOME NOTE

thrive WOMEN

MAGAZINE

Editor's Note

W

elcome to January's Issue of the Women Thrive Magazine. Here we are about to embark on another the year ahead and you may be thinking about setting new goals, starting new projects, re-thinking your finances or just getting settled back into your usual routine after the festive season.

Whatever it is that is on your mind right now, you will find something useful and interesting in this issue of the Women Thrive Magazine.

"Often times we don’t know just how much we know and the unique perspectives that we do have about something until we start to speak or write about it. "

In this issue, we cover topics on health and wellness, fitness, selfcare, how to prioritise financial wellness and why axe throwing can be good for your mental health.

We are truly proud of all the amazing contributors who continue to write for our magazine and want to encourage all of our readers to consider sharing their knowledge with the world. Often times we don’t know just how much we know and the unique perspectives that we do have about something until we start to speak or write about it.

You just never know who may find it useful, interesting and relatable.

At Women Thrive we are committed to bringing women’s voices to the spotlight and we do that not only through our magazine, and our co-authored books but also through our virtual stage and in-person events. All of which you can find out about in this issue of the magazine.

With Love,

Follow us on social media

Raimonda

WomenThriveMedia WomenThriveMedia WomenThriveMedia

Credits

Raimonda Jankunaite / Founder & Editor-in-Chief Olivia Marocco / Designer J Rachel West / Content Editor Photographer / @shooting_for_emotions WOMEN THRIVE / 03

CONTENT

content ARTICLES P03 P04 P06 P10 P12 P16 P18 P21 P22 P25 P26

Editor's Welcome Note Content New Year’s Resolution to “Get Fit” Women Thrive Retreat Prioritizing Your Financial Wellness Women Thrive Summit - Speaker Showcase 9 Core Topics To Help You Sell Your Brilliance Women Thrive Networking Event Wake Up and WIN the Day Become a Women Thrive Author Unveiling the Messages Within

FINANCE

MINDSET

Pauline Kirk

Dr. Sola Togun-Butler

Prioritizing Your Financial Wellness for a Secure Future / P12

P28 P30 P33 P34 P36 P38 P41 P42 P44 P46 P49 P50 P52 P54

Unveiling the Messages Within / P26

The Power of Self-Regulation in Annual Planning Shedding Diet Culture Thrive Talks Master Your Nutrition The Mental Benefits of Axe Throwing Beyond the Plate Women Thrive Podcast The Unfiltered Truth About Self-Care Women In Business Community 4 Insights into Owning Your Genius Business Insight New Year, Real You Hair Loss: Can it Be Solved Naturally?

Latest Articles

04 / WOMEN THRIVE

Jane Wareham COVER STORY

Why Your New Year’s Resolution to “Get Fit” is the Reason You’re NOT Fit /P06

"You don’t need to do more physically right now to hit your wellness goals. What you need to do is start focusing on what’s happening in your mind."

NUTRITION Robyn DeVoe

Beyond the Plate: Looking to Food As the Tip of the Iceberg for Chronic Condition Recovery / P38

MINDSET Kat Holden 4 Insights into Owning Your Genius / P46

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If you're looking for empowering and inspiring stories from global women, then this is the place to be!

www.womenthrivemagazine.com WOMEN THRIVE / 05

COVER STORY

N

ew year, new you – right? This year you’re finally going to “get fit”, be healthier, workout more, and lose that weight you’ve wanted to lose for the last 5 years. This year you promise yourself that you’re going to make the time for it, because you hate the way you feel and something needs to change.

You decide that the best way to hit your goal is by sweating profusely in the gym 5x a week or cutting out all the food and drinks that you love (like cheese and wine).

I mean, that is what all the ‘fit’ women do – isn’t it?

I don’t blame you for thinking this is the best way, because this is what the world is projecting at you through social media and what you’ve been led to believe. It wasn’t until I realized that I made the same new year’s resolution year after year and still felt unhappy, unhealthy, and quite frankly tired of complaining about it, that I had to take a different approach.

So now what – if I’m telling you not to exercise excessively or be on a diet – how in hell are you expected to get fit?

It’s time to take a different approach. But before I get into that, let’s talk about why adding more to your plate with a New Year’s resolution is actually sabotaging you.

Why Your New Years Resolution to “Get Fit” is the Reason You’re NOT Fit

by Jane Wareham

“I made the same new years resolution year after year and still felt unhappy and unhealthy.”

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The real reason you don’t feel healthy This is simple: you’re already busy, strapped for time, overworked, overwhelmed, and over the fact that you are making another new year’s resolution centered around your health.

I’m uncertain now how I thought it was a brilliant idea to add MORE things to my already overflowing plate. I believe it’s because I was seeing everyone around me doing more, and I felt the need to show them that I can do it too.

When in reality, doing more only caused excessive stress on me (mentally, physically and emotionally) and, as a result, I lost motivation to do anything. And there I was again, giving up on my resolutions by the end of January because I simply couldn’t keep up. How defeating that was. I wanted to feel healthy so bad. I wanted to fit back into my ‘skinny’ clothes so bad. But I felt like a complete failure for not being able to stick with the plan and hit my goals – ever.

Here’s the thing, you don’t need to do more physically right now to hit your wellness goals.

What you need to do is start focusing on what happening in your mind, specifically your thoughts, because it’s those thoughts that are holding you back from feeling like the healthy woman you are (right now.

“We all want a quick fix, a magic weight-loss pill that will take away all our worries (and fat). But this is not reality, nor would it be sustainable!”

Want a magic pill to solve your problems?

I can’t be alone here. We all want a quick fix, a magic weight-loss pill that will take away all our worries (and fat). But this is not reality, nor would it be sustainable! Your magic pill is your mind and you have the power to redefine what being and feeling healthy means to you. This one thing will transform your health and wellness journey starting NOW.Take a moment and reflect on these questions: What does a healthier version of you think about?

How does a healthier version of you feel?

What does a healthier version of you do?

The word “healthy” means something different to everyone and it’s important for you to connect with what it means to you (and only you - not someone else’s version of healthy). This is key.

You see, when I started to focus on what was happening in my mind, I realized something: I was in full control of my thoughts and when I focused on good thoughts, I started to feel better. The more I chased the feelings that I wanted, the easier it became to maintain my healthy lifestyle.

The types of thoughts that a healthier version of me would think: I’m going to make sure I drink enough water.

I’m going to improve my sleep routine so I get a better rest.

I’m going to nourish my body with real whole foods.

I’m going to take time to do the things I love to do each day (such as walking in nature).

When those thoughts are running through my mind, I feel energized, in control, confident, empowered, active and happy.

When I started to feel those incredible feelings, I almost naturally took actions that aligned to my thoughts. I made sure each day I was drinking more water, I read before bed instead of being on my phone, I cooked nutritious meals at home, and I spent time each day outside in nature.

This is what healthy is for me. I absolutely love doing all those things and it’s so easy for me to do them because they genuinely bring me joy. This same feeling of joy and happiness is possible for you too.

Skip the diet this year and try this This year I challenge you to try something new. It’s time to start doing less of what is no longer serving you, so you can make more space and time for the things that do. I like to call this the anti-resolution because you start saying “no” to all those things that you know are draining your energy, instead of adding more to your plate.

It’s really this simple. You’re already a busy woman, so make your life easier, and do less. This is going to be a transformative experience for you because you will see that when you have more time and energy to do what you love to do, you’re going to feel better immediately, and you’re going to want to do more of it.

Women always ask me: “Jane how have you been able to stay healthy all these years and make it look so easy?” I tell them that health is a feeling, and if you focus on doing things that make you feel good, you won’t want to stop. And voila, that’s how you maintain your health in 2024. >>

WOMEN THRIVE / 07

COVER STORY

“I was not prioritizing my own needs, but putting everyone else ahead of me, and my mental and physical health was suffering.”

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My Journey Towards a Healthier, Happier Life I feel blessed for my upbringing – loving, supportive, and hard-working parents that instilled in us the importance of independence and individuality. I am one of four kids, each of us very different from the other and my parents encouraged our creativity and wanted us to do the things we loved to do.

As I reflect back on my life, I always had a lot of energy.

I was the kid who was up early, outside, rollerblading, riding my bike, playing sports, until I was told I had to come in for supper, which I would eat as quickly as possible, so I could go back outside to play with my friends.

My parents always made us homecooked meals and supper time was family time – no tv, no radio – a time for us to talk about our day together. This is probably why sharing food with people now is so meaningful to me, as I had this my whole childhood. My family was not the active or sporty type, and I recall many family members being on diets, doing weight-loss programs and this was a hot a topic of discussion. This was also the 80s and 90s so that can be expected in most households.

As I grew up, I had my own challenges with my weight and body image, although after I turned 16, hit puberty, grew three inches, and lost all my baby fat, I was suddenly the “skinny one” in the family. But this didn’t mean I didn’t have my own self-image issues and body dysmorphia. I actually started my interest (aka obsession) with fitness when I was in grade 10 and my older sister was in grade 12.

She was going to Daytona Beach and wanted to get “beach ready” so she got me to do Tae Bo videos with her in preparation. If anyone has done a Billy Blanks video, you know how fun and challenging they can be! Even after my sister left on her trip, I kept doing the videos everyday, as I loved how sweaty and good I felt afterwards. I would also run on our treadmill, in full sweatpants and sweatshirt, because I believed the more my body sweated, the better it was, the skinnier I would be.

My obsession with working out continued well into my 20s, being a member at local gyms, working out 7 days a week, trying every class under the sun. I also loved a challenge and experimented with many diet programs in hope that abs would magically appear – but they never did because my drinking habits wouldn’t allow it.

I was also starting to build a career in project management, I was a big dreamer, I had high expectations of myself, I knew I would have my own business and I would be my own boss. In the meantime, I thrived off hustle and grind. The harder I worked, the more I showed my bosses how valuable I was… But as a result, I was stressed, tired, overwhelmed, unhappy and unhealthy. I was not prioritizing my own needs, but putting everyone else ahead of me, and my mental and physical health was suffering.

As I reflect back on this time in my life, I can easily see that I was constantly looking for external validation to make me feel better about myself. I was always seeking a better job title, more money, more vacations, a better relationship.

Did I get that? Yes of course, I’ll get anything I put my mind to, but I was constantly left feeling unfulfilled.

When I was 29, I decided that something had to change, so I quit my job, sold all my belongings, and travelled around the world. No plan, no timeline, just pure freedom.

Interesting that at that time I continued to try to “escape” my life and find happiness in a new country, with new people, doing a new job and new things. Can you tell I thrive off change? It’s a fact.

Something happened during the 2.5 years that I was abroad – I realized that what I once valued in my 20s (hustle, grind, long hours) was no longer what I valued in my early 30s. I started to think about the things I loved to do and how they made me feel. I discovered that I actually value freedom, happiness, well-being (mind, body, soul), adventure, and independence. I wanted to feel calm, in flow, mindful, and energized.

I then had a choice, I could continue to do things that didn’t align to my newly identified core values, or choose to better align my daily life decisions with them. This is when my whole life changed and I finally started to feel a sense of happiness and fulfillment in my everyday.

It’s really this simple: I make time every single day (even just 5 minutes) I do what makes ME feel good. I don’t care about what makes my best friend, mom, sister, feel good – I am my #1 priority and must keep my focus there.

The good news is, you don't need to quit your job and travel the world to find happiness.This is because happiness comes from within. It's something that only you can feel and create for yourself. And the best part is, you have the power to start feeling happier right now.

Start by reconnecting with your core values and what brings you the most joy. This is how it all begins, with a positive thought, which creates positive feelings inside you, which will then encourage you to take action that aligns to that.

The mind is a magical thing and you have a choice every day to choose your own happiness or keep living with that empty feeling. This is why I’m so passionate about helping women understand the power of their mind, so that they can unlock their happiness from within, and start feeling healthier, happier, and more fulfilled.

Shifting your mindset around your health and happiness has to start from the inside – it may feel like it’ll take more time to get the results that you want – and in the end, I promise you, that if you put in the daily work, everything will work out better than you could have ever imagined.

I am living proof of what is possible for you.

“The mind is a magical thing and you have a choice every day to choose your own happiness or keep living with that empty feeling.”

Jane Wareham Jane Wareham is an empowering mindset coach, transformational speaker, and certified life coach dedicated to helping individuals unlock the extraordinary power of their minds and realize that a happy life is possible for them. With unwavering passion and profound purpose, Jane is committed to empowering others to become confident, energized, and authentically happy versions of themselves, enabling them to live truly fulfilling lives. janewareham1 momentumbyjane.ca

WOMEN THRIVE / 09

RETREAT

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Join us for a week-long luxury retreat experience for women in business hosted in beautiful Spain, Costa Blanca. This is an experience carefully designed for ambitious, successful women in business who are looking to further elevate their success and create more abundance.

Welcome to the epitome of empowerment and opulence, where success meets serenity, and ambition embraces elegance.

“It was absolutely amazing and divine & magical time together.” https://womenthrive.club/retreat-2024 10 / WOMEN THRIVE

Business & Pleasure

The Perfect Mix This is a business and self-care retreat like no other. We have created the perfect 7-day itinerary for you, with the ideal mix of business and pleasure. In the 7 days together, we will combine powerful coaching sessions, that will help you elevate your business and personal growth and offer actual opportunities, whilst offering you the perfect selfcare time to rest, reflect and co-create.

Your retreat is all-inclusive which means no extra costs will be incurred during your trip. This includes your stay at a luxurious villa just south of Valencia in a stunning mountain location, just a short drive away from a white sandy beach stretching for over 8 miles. Part two of this retreat is held at a luxury apartment in the city center of Valencia. We provide all transfers, catering, dine-out experiences, self-care practices & luxury spa, business workshops, expert training & mastermind experience.

“During this last week we shared not only meals, but laughs and tears. Ideas and strategies. Fears and insecurities. Goals and our wildest dreams. We hugged endlessly and together experienced growth and healing, elevation and real life stepping into our next version of ourselves.”

Express Your Interest Today https://womenthrive.club/retreat-2024 WOMEN THRIVE / 11

FINANCE

Prioritizing Your Financial Wellness for a Secure Future

by Pauline Kirk

I

n today's fast-paced world, discussions about health and lifestyle often revolve around physical fitness, nutrition, and mental wellbeing. However, one critical aspect is often overlooked: financial wellness. Just as we make conscious lifestyle choices to care for our bodies and minds, it is equally important to nurture your financial health. So many of us focus on self-care, yet how much time is allocated to knowing our finances and either subconsciously or consciously focusing on reducing our stress levels? In this enlightening article, we delve into the concept of financial wellness, its significance in our lives and practical tips to help us achieve it.

18 million working hours are lost to financial stress in the UK every year.

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What is Financial Wellness: Financial wellness encompasses the ability to effectively manage our financial resources, make informed decisions and maintain a healthy financial life. It goes beyond simply earning and saving money; it entails understanding our financial goals, reducing stress related to money matters as well as establishing a solid foundation for long-term financial security.

For individuals, financial wellness means having a clear understanding of our financial situation, setting and achieving financial goals, effectively managing our income, expenses and debt. It involves creating a “spending plan” (aka budget), building an emergency fund, managing debt wisely, and investing for the future. Financial wellness also includes developing healthy money habits, such as regular savings, tracking expenses and being mindful of your financial decisions. This includes the ‘little voice’ when it comes to our money stories and belief systems.

For business owners, financial wellness extends beyond personal finances. It involves effectively managing cash flow, managing business expenses, maintaining accurate financial records, planning for growth and sustainability. Business owners need to understand their business's financial health, make strategic financial decisions as well as navigate challenges such as securing funding, managing business debt and optimizing profitability.

The Global Wellness Economy will be worth US$7tn by 2025, yet no data exists for financial wellness (November 2023 Report)

“Financial wellness also includes developing healthy money habits, such as regular savings, tracking expenses and being mindful of your financial decisions.”

“Financial stress can have a significant impact on our mental and emotional well-being.”

Prioritizing Financial Wealth Here are some key reasons why prioritizing our financial health is essential: Financial stress can have a significant impact on our mental and emotional well-being. By taking control of our finances and improving our financial literacy, we can reduce stress levels and gain a sense of empowerment and control over our financial lives.

In England alone, over 1.5 million people are experiencing both problem debt and mental health problems.

Financial wellness enables us to set and achieve our financial goals. Whether it's saving for a down payment on a home, funding our children's education, starting or expanding a business, planning for retirement, having a solid financial foundation allows us to work towards our aspirations and dreams.

Building financial wellness provides the freedom to make choices aligned with our values and longterm objectives. It allows us to become less reliant on others and more self-sufficient in managing our financial affairs.

Financial wellness ensures a secure future. By establishing emergency funds, managing debt wisely, and investing for retirement, we can protect ourselves from unexpected events and build a foundation for long-term financial security. >>

WOMEN THRIVE / 13

FINANCE

“Define your short-term and long-term financial goals. Make them specific, measurable, achievable, relevant, and time-bound.”

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Financial Wellness Practical Tips: Now that we understand the importance of financial wellness, let's explore some practical tips to help achieve it: Start by assessing your current financial situation. Take an honest look at your income, expenses, and debt. Understand your financial strengths and weaknesses and identify areas that require improvement.

Define your short-term and long-term financial goals. Make them specific, measurable, achievable, relevant, and time-bound (SMART).

Setting clear and measurable goals provides a roadmap for your financial journey and helps you stay focused and motivated. Looking for further support on goal setting.

Develop a realistic ‘spending plan’ that aligns with your financial goals. Track your income and expenses, and allocate your money wisely.

Prioritize essential expenses, reduce discretionary spending, and save for your goals.

Establish an emergency fund to cover unexpected expenses. Aim to save six months' worth of living expenses. Start small and make consistent contributions to your emergency fund over time.

Develop a plan to pay off high-interest debts systematically, such as your high-interest credit cards. Consider debt consolidation or negotiation to reduce interest rates or monthly payments. Avoid taking on unnecessary debt and focus on paying off existing debt obligations.

“Small steps taken today can lead to significant financial rewards in the future.”

Start investing early for your long-term financial goals, such as retirement. Take advantage of retirement accounts, such as employersponsored plans or individual retirement accounts. Create an investment strategy aligned with your risk tolerance and goals. Seek expert opinions from Advisors who come recommended by others Continuously enhance your financial literacy.

Read books, attend seminars or workshops, and explore reputable online resources. The more knowledge and understanding you have, the better equipped you will be to make informed financial decisions. If you are not sure where to start, Femvestorsglobal™ is a social enterprise supporting women to be financially fabulous.

You can download a free copy of Simple Guide to Investing.

In our pursuit of a holistic and fulfilling life, it is crucial to prioritize overall wellness. By understanding what financial wellness entails and incorporating practical tips into our lives, we can embark on a transformative journey towards securing our financial future. Just as we invest in our physical and mental well-being, let us also nurture our financial health and unravel the benefits of financial wellness for a prosperous tomorrow. Remember, small steps taken today can lead to significant financial rewards in the future, as well as create a solid foundation for a secure and fulfilling life.

Pauline Kirk Pauline created Femvestorsglobal™ and shares her knowledge to help individuals and organisations alike. Her programs are designed to educate and empower women and organisations alike on financial wellness, personal finance, debt management, money mindset and the psychology of money, so everyone can make more informed decisions on their money. Pauline is a believer that no one is better placed to look after our money than ourselves, that the Finance Industry has kept us in the dark for decades, that these same Institutions benefit greatly from our lack of financial education and keep us broke in our latter years. hfemvestorsglobal

femvestorsglobal.com

WOMEN THRIVE / 15

WOMEN THRIVE SUMMIT

18 March - 22 March 2024

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the Power of Women's Voices Speaker Showcase Event

Unleashing the Power of Women's Voices. This is a groundbreaking event that celebrates and empowers women from all walks of life. A oneof-a-kind experience designed to ignite your potential, amplify a diverse group of women's voices, and inspire you to make a lasting impact in your personal and professional life.

Get ready to embark on a transformative journey that will leave you feeling empowered, confident, and ready to thrive!

Join us on Thursday, 25th January 2024 for our first Speaker Showcase of the new year Women Thrive virtual events

JOIN US NOW womenthrive.club/unleashing 16 / WOMEN THRIVE

Join us in empowering women, fostering change, and making a lasting impact at the Women Thrive Summit.

Become Part of The Movement & A Champion for Women’s Voices Are you passionate about supporting women’s entrepreneurship, women in business, and overall support of the women’s empowerment movement? Do you want to make a meaningful impact and gain exposure for your brand or organisation?

Then we have an amazing opportunity for you to collaborate with us. Becoming an event sponsor for the Women Thrive Summit is a fantastic opportunity to showcase your commitment to women’s advancement and connect with a diverse and influential audience.

BECOME A SPONSOR

WHY SPONSOR THE WOMEN THRIVE SUMMIT? Your business champions women’s empowerment, women in business and entrepreneurship, and women’s success * You want to reach a global and diverse audience of women speakers, authors, experts, thought leaders, coaches, and entrepreneurs * You want to sponsor a credible and authoritative brand that prides itself on delivering value to its customers through every interaction * Your values align with ours and you know that this could become a lasting and beneficial partnership for all involved

Get your brand featured at the next global women’s empowerment event

womenthrivesummit.com/become-a-sponsor WOMEN THRIVE / 17

COACHING

The 9 CORE Topics You Didn’t Know Would Help You Sell Your Brilliance

by Michele Parad

I

t takes a lot of introspection, healing, experimentation, and failure, to emerge as an “overnight success”. What people don’t want you to know is that it takes years to shape your identity, and that of your dream business…But there are certainly ways (as outlined below) that you can shave off time to your ultimate destiny when you are aware of the concepts you need to reflect on, and when you make a continuous effort to discover deeper aspects of yourself.

1 - Incorporate Archetypes into Your Business When searching for the ‘seductive message’ that helps us stand out and stand apart from others, a good place to start would be to look at your Brilliance Archetype. When we align ourselves with the role we are meant to play within our business, magic happens. Your Brilliance Archetype helps you understand how to shape your offers according to how you are innately designed and within that lies some clues to your success. How often you ‘stay in character’, and stay consistent with that archetype can help you shape an authentic and therefore magnetic identity.

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2 - Unlock Your Mission Blueprint Looking at tools such as Gene Keys can help us understand our mission more deeply through the lens of our shadows and the challenges we are meant to overcome.

Everything in this world is about contrast, you cannot learn how to create something beautiful and pure without first experiencing injustice and darkness. When we recognize, excavate, and preserve the lessons we accrued through life experiences and then share our insights, we’ll surely be moving in the right direction.

3 - Understand What Your Niche Sees in You Yes, you have a specific type you are meant to work with.

They represent at least 1/12th of you, if not more. They have specific needs and they are coming to you because they unconsciously perceive that you have a secret ingredient that they are missing. They yearn for a skill set that you have, which typically comes so easily to you, so much so that you may be oblivious to the fact that you should be sharing and marketing it to attract them.

“Brilliance Archetype helps you understand how to shape your offers.”

4 - Harness Your Energy Strategy There’s nothing more important than to build in tools, rituals, and habits that allow you to tap into your spiritual team, get into a creative flow, and build your intuitive muscles to make selfdirected decisions and actions.

Having a practice of ‘creating’ clients in your mind is a powerful way to call them in, and then when you fine-tune your energetic field to receive them, you’ve now cracked the formula to bring in consistent business. This is a wonderful way to sell your brilliance by using your energy!

“Get into a creative flow, and build your intuitive muscles to make self-directed decisions and actions.”

5 - Continuously Adjust Your Business Model If you had all the resources in the world, what kind of business would you start? Then work backwards and take the steps that you can take today that will help you align with that bigger vision later. The beginning offering is just a warm-up, and the more you test and evolve your products and services, the more sophisticated your business gets and the closer you are to the ultimate business you are meant to hold and receive.

Don’t forget that many renowned entrepreneurs came from small humble beginnings, like Sara Blakely, CEO of Spanx.

“Don’t forget that many renowned entrepreneurs came from small humble beginnings, like Sara Blakely, CEO of Spanx.”

6- Identify Your Thought Leadership Topics Leave a lasting legacy by identifying the type of messages you want to be known for that aligns with your business. You may even want to build your entire business around an idea, a book, or a body of work just like Simon Sinek: “Start With Why.” Without identifying your unique beliefs and concepts, you can easily get caught up in copying your competitors. You could instead be showing up more powerfully when you take the time to go inwards and boldly share your most vulnerable self. Your brilliance starts with your why and thought leadership. >>

WOMEN THRIVE / 19

COACHING

7 - Customize Your Communication Channels Where and how you show up to attract clients is a work of art. It goes back to knowing yourself and your niche well, and understanding what environments you will shine in and get noticed, and which you won’t. Actively search for and call in the communities and platforms that suit your brilliance and your style of communication and then double down on them for a few months. Don’t just be on Facebook like everyone else, sometimes being visible in less crowded digital spaces like BeReal or inside of private groups in circles or mighty networks can garner better results.

“A lone wolf is not going to be as successful as a pack that has each other’s backs.”

8 - Find The Best Collaborators A lone wolf is not going to be as successful as a pack that has each other’s backs. Build your trusted partners who will support you, spread the word about you, and contribute to you just like the beautiful women in the Women Thrive Media Community.

Reciprocate them in equal measure so you have a symbiotic relationship. These don’t come easily and require you to work on your discernment skills and ability to let go of certain individuals to make room for more aligned ones to come in.

9 - Activate Your Brand I don’t just mean colors and images, it’s about communicating your values and finding unique ways to engage with your audience through campaigns, events, or immersive experiences. It’s not just about being visible but about giving your clients something to remember you by, and finding unique ways to build meaningful connections and relationships such as through building community.

I hope that you have found some new nuggets to reflect on that will propel you to make some upgrades to your business and your brilliance.

Notice that in none of these areas do I mention actual ‘selling’. When you have crystal clarity on all of the above, people will organically show up to have calls with you, and you will naturally know what to say, and how to serve and nurture them. I wish you the best of luck on your journey!

Michele Parad Michele Parad is an intuitive guide for conscious leaders, authors, and speakers. She has 15+ years of deep expertise in start-up marketing and is also an advanced healer and mindset trainer with certifications in 6+ spiritual modalities. Her flagship program, Sell Your Brilliance™, takes individuals through higher conscious marketing strategies and activation processes to confidently launch their heart-centered business. michele.parad 20 / WOMEN THRIVE

micheleparad.com

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hrive

NETWORKING EVENT

WOMEN

NETWORKING

Join us for an incredible opportunity to connect with like-minded women in business.

Our networking events are designed to empower you, provide valuable connections, and foster collaborations to propel your career and personal growth. You'll have the opportunity to connect with a vibrant community of like-minded women in business, who share your passion, ambition, and drive. These connections go beyond surface-level interactions, enabling you to develop deep relationships with professionals, mentors, and potential collaborators. Our events are designed to facilitate authentic conversations and meaningful engagements, allowing you to build a network that will support you throughout your career journey. We welcome women of all ages, races, cultures, backgrounds, business experiences, and more, to attend these networking sessions to connect and interact with women of the same caliber.

11th JAN 2023

What to Expect at a Women Thrive Online Networking Event Engage in meaningful conversations with successful women leaders, entrepreneurs, and professionals.

Expand your network and establish connections with like-minded individuals.

Gain insights and inspiration from industry experts during group discussions Participate in structured networking activities, icebreakers, and discussion groups, to facilitate authentic connections.

SAVE THE DATES

January 11th / February 8th / March 7th womenthrivesummit.com/#network WOMEN THRIVE / 21

MINDSET

Wake Up and WIN Your Day

by Dawn Gaden

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hat kind of morning person are you? How do you start your day? Have you heard that how you do anything is how you do everything? You may have noticed that when you begin your day happy, motivated, and excited your day is much different than if you wake up feeling sluggish, pessimistic, and unmotivated to get going.

And do you know that you get to CHOOSE how you want to think and feel every day and to be your best self? Yes, it’s true! It's quite empowering to learn that we have the power to think and feel what we choose. Most often we go about life being dragged around and controlled by our thoughts and feelings. We are more than what we think and feel.

We are mental, physical, emotional, and spiritual beings. Yet we often neglect the most powerful part of who we are - our spiritual, higher self. Sometimes referred to as the higher mind. My coach and mentor, the late Bob Proctor has said: “Remember – no limitation can be placed on you by anyone but yourself. With your imagination, you have a unique ability to draw on an infinite source of supply.

There is power in thought.”

Through your imagination, you have access to your infinite source - your spirit, your higher mind, your best self. This is where success lies.

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THREE KINDS OF MORNING PEOPLE How do we create this success you may be asking. Let’s begin at the beginning. Let’s start with a morning practice. I have identified 3 kinds of morning people - mostly from my own experience!

You jump out of bed before the alarm goes off - wait! What alarm? My body thrives in the morning, I just wake up with my internal clock, smile on my face, excited for my day! Doesn’t everybody?!

“Tuning in to my heart's desires and connecting to my higher mind, so that I am in charge of my day,”

You want to be that person - shiny, smiling ear to ear, looking forward to every exciting moment of your day. But it’s a challenge. You drag yourself out of bed, hitting snooze a few times, faking the smile, but inside saying, “Who does this!? Where’s the sun?”

Snooze for two hours (or more), hiding under the covers, dreading the day, wishing it was already over. Making up excuses to call off work and you haven’t even opened your eyes!

Smile - what's that?

My face doesn’t compute that at this time.

I am quite familiar with each sleep persona.

I have been through them all! Currently, I am writing this at 7 a.m. - already completed my 22-minute meditation, journaling, and IG posts. And feeling excited for my day!

HOW DID THIS HAPPEN?

How did I go from being grumpy snoozer #3 to energized and alive #1 before the sun came up? PRACTICE is the answer. Desire of course is the way to decide what to practice.

I knew the reward for starting my day intentionally, tuning in to my heart's desires, and connecting to my higher mind, so that I am in charge of my day, not my thoughts or emotions that seem to want to take charge if I don't. I am fascinated by the research presented on how our brain waves are impacted by meditation, including work by Joe Dispenza found in this study published in ScienceDirect. >>

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MINDSET

Meditation is the way to choose how you want to consciously feel and think. Creating the vision in your mind helps you shift into the person you choose to be. You can find many meditations including the ones I have recorded on https://insighttimer.com/.

I had to want it so bad, that I was willing to give up what stood in the way of me being that person.

I had to see myself living as that person, being her, and the actions that followed.

You have to start somewhere and want to unlock your best self. My beginning was the decision, I had to decide - choose that it’s what I want for myself.

And I had to know the WHY. Why is it important for me to be a morning person?

My why: I want to feel good when I wake up I want to be excited about what's to come I want to intentionally create my day Who are you - who do you want to be - and what are you willing to do to get there? How do you want to become your best self?

We know things on two levels: the conscious mind and the subconscious mind. If you say you want to be a morning person but it's not happening, it's because your subconscious mind believes otherwise.

“You can unlock your best self.

I know because I did it and you can too!”

GET YOUR SUBCONSCIOUS MIND TO BELIEVE WHAT YOU WANT IT TO

Writing opens the door to the subconscious mind.

Morning writing is like opening an unlocked door the mind is fresh and ready to receive. This is where your spirit lives, your inner guidance.

What do you want? I am here to guide you.

The practice is simple. It does take discipline, consistency, and dedication to YOU. It takes wanting it more than the fear of the struggle.

Here’s a powerful affirmation to help you on your way: “There is a power within me that is stronger than any external situation.”

Are you ready for the adventure of your life?

To discover your best self, and life and live it fully - no more hiding behind the snooze, the excuses, the playing too small. You have the opportunity to live large and out loud right now!

Let’s do this together! I created the Yes! Yes! Journal just for you. 33 days at a time to get tuned in, tapped in and turned on to your heart desires.

I provide simple prompts to guide you to begin tapping into your higher mind and creating the life that you desire!

You can unlock your best self. I know because I did it and you can too!

Dawn Gaden Dawn Gaden is the CEO of Mind Body Counseling & Coaching PLLC, Licensed Professional Counselor, Yoga Teacher, Mindset Expert, Self-image Coach, International Speaker, and 3x Best-selling Author.

Dawn is a powerhouse in the field of personal empowerment. She is internationally known for igniting positive change. In her global coaching program - The Image Shift - Dawn helps professional women energetically align their emotions, thoughts and movement to create more love, joy and success. dawngaden 24 / WOMEN THRIVE

createconsciousliving.com

N E E V V I I Become an Author in M R R the Next Women Thrive O T H H Co-Authored Book I T R N N E ME TH R N O H E W OM N T H E W OM N T E T W M N E O E T W M N E O V W ME N E O E V BECOME AN AUTHOR

Do you have an impactful story to share with the world?

Become an author by taking part in our women empowerment anthology project.

Have you always aspired to become an author and share your story with the world? Do you ever wonder – what if you sat down to write your story of overcoming life’s struggles, could it inspire someone else? Maybe even save someone else’s life?

What if, writing your story wasn’t as hard as you think? What if you could surround yourself with a group of strong and supportive women who have also been through some of the toughest life’s challenges?

This book project will do just that and more…

Author Applications are now OPEN.

Submit Your Application HERE

www.womenthrive.club/author

WOMEN THRIVE / 25

MINDSET

Emotional Narratives

Unveiling the Messages Within

by Dr. Sola Togun-Butler

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hat if I told you that every emotion, even those typically labeled as negative, holds inherent value? Your reaction to this notion is likely influenced by societal conditioning that categorizes emotions into ‘good’ and ‘bad’.

Socialization shapes our understanding of the world, instilling beliefs and values through upbringing, culture, and societal norms. This, in turn, influences our perception of emotions.

However, the challenge arises when we brand certain emotions as undesirable; doing so hinders our receptiveness to the messages they convey, potentially detrimental to our emotional well-being.

Emotional well-being hinges on our ability to recognize and navigate our own emotions. I often liken emotional health to a process involving the identification of where emotion resides within us, its articulation, contemplation, and ultimately, its release in a constructive manner. The term ‘emotion’ itself juxtaposes with ‘motion’. emphasizing that emotions are dynamic and persist even when we believe we've buried them.

Being emotionally healthy empowers us to steer the course, choosing how and where to release our emotions, preventing an emotional hijacking that may occur when they are released in an unproductive manner. Acknowledging and expressing anger, for instance, can yield either positive or negative outcomes based on how it's channeled.

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Society often casts emotions like anger, shame, guilt, and jealousy as undesirable. We're advised against allowing ourselves to experience these so-called negative emotions. Consequently, we may be less inclined to sit with these emotions and truly hear the narratives they're trying to convey. Judging an emotion lessens the likelihood that we'll truly engage with it. To genuinely process our emotions, we must: First, suspend judgment Welcome our emotions ("Hello anger," "Good morning guilt") Open ourselves to comprehending their triggers Seek healthy avenues for their release When processing an emotion, pinpointing where it resides in our body is crucial. Some may feel anxiety in their stomach, anger in their head, and shame in their shoulders. These physiological cues provide a foundation for labeling the emotion. Subsequently, we extend a welcome to the emotion, free from judgment, as part of an exploration into its origin. Having discerned the message it carries, we then seek to release it in a constructive manner. For example, anger may signify a violation of our values, and a healthy outlet could involve assertive communication to address the issue and work toward resolution.

“A buildup of unresolved emotions may culminate in mental health challenges, such as anxiety and depression.”

According to Mateo et al. (2022), burnout can also manifest as emotional exhaustion.

Suppressing our emotions can take a toll on our emotional well-being, potentially steering us toward burnout and impeding our capacity to regulate emotions. A buildup of unresolved emotions may culminate in mental health challenges, such as anxiety and depression, particularly when confronted with prolonged stressors. Thus, it is imperative to process our emotions, comprehend the narratives they convey, and discover constructive outlets for their expression. Remember to set aside time for self-reflection, bolstering your emotional acumen on the path to emotional intelligence and a burnout-resistant life.

For tips on how to minimize stress and prevent burnout, check out my free webinar at: https://drsola.transformative.cc/revitalize

Dr. Sola Togun-Butler Dr. Sola Togun-Butler is the Founder, CEO, & Psychotherapist at Butterfly Counseling Services.

She established Butterfly Counseling Services to make mental health services accessible and affordable to a diverse client population and challenge the stigma associated with receiving mental health services. drsolatransformative_

transformative.cc

WOMEN THRIVE / 27

BUSINESS

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“ My growth has been exponential, reaching heights that were once beyond my imagination.”

A Year of Success

s I sit down to outline the strategies for a successful year ahead, I'm compelled to reflect on the journey that has unfolded. What a remarkable year it's been!

My growth has been exponential, reaching heights that were once beyond my imagination.

The seeds of 2023's success were planted in the last months of 2022. I embraced new opportunities, like speaking at the Women Thrive Summit, where I shared my vision for profitable and heart-centered retreats.

So, let me introduce myself! I am Leni and I started planning events when I was 15, and I haven't stopped since! My love for events evolved over time into something more powerful. It was retreats, a container for rapid and deep transformation!

My own retreat adventure led me to explore many modalities, which healed, expanded and transformed me. If you have hosted or attended a retreat, you know what I am talking about.

After this deep, healing transformation, I founded The Retreat Planner to help spiritual entrepreneurs dive deep into their gifts and run profitable & heart-centered retreats. Oh, and slashing limiting beliefs around money!

Isn't that cool?

Teaching you how to make your own business or wellness retreat profitable is one of my favorite things to do.

My areas of expertise include strategic planning, coaching, and loyalty marketing. In fact, I was part of the Marriott Bonvoy launch team for the Middle East & Africa. Having planned over 80 retreats, I want to show you how to do it, too!

My previous clients include Dr. Joe Dispenza, Xuan Lan, Gurmukh, and many other transformational and spiritual coaches.

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The Power of Self-Regulation in Annual Planning

by Leni Cavazos

Have you found yourself postponing tasks, like writing an article, only to see days turn into weeks with no progress? It's a common scenario, but the more motivated you are, the more likely you will succeed, enhancing your sense of purpose and self-esteem.

I actually see that many of my clients face procrastination all the time and I tell them to stop hiding behind the “busy” work and take one action at a time. How many times have we heard, “I am only launching when I have the perfect logo”, and when we have the perfect logo, we then hear, “I am only launching when I have my perfect website”, but soon… this becomes the conversation that can last months or even years. (this can be an internal conversation or with your fellow entrepreneur friends).

With motivation as a rocket for success, we turn to planning's role in self-regulation. The Oxford Dictionary defines a plan as ‘an intention or decision about what one is going to do’. A plan starts with an intention derived from purpose - your ultimate goal. With a clear intention for 2024, decisionmaking is steered by long-term goals rather than fleeting desires.

Effective planning includes setting mini milestones throughout the year, and celebrating small victories to maintain motivation.

Leni Cavazos Leni is a marketing & strategy expert and conscious event curator with 18+ years of experience. Her specialty is the provision of wellness retreats, private retreats, niche masterclasses, educational conferences, and immersive experiences from head to toe.

Now, let's dive into the essentials of proactive business planning.

For those familiar with Daniel Goleman's Emotional Intelligence book, I am going deep into the second step, and exploring its influence on entrepreneurship.

Firstly, we must understand selfregulation. Andrea Bell of GoodTherapy.org offers a clear definition: "Control [of oneself] by oneself." (2016). Imagine resisting the temptation to devour an entire chocolate cake - that's selfregulation in action.

How does this concept apply to planning? Self-regulation intertwines with motivation, a crucial element. It rules our ability to manage emotions and behaviors.

Motivation is the engine driving our performance. Without it, even the best plans and intentions fall short, and procrastination often wins out.

Here are my personal strategies for laying the groundwork for a successful year: Start immediately. Don't delay plans until the last bell has rung to announce the new year has begun. Embrace the power of now, balancing your aspirations with a grounded approach to business and leisure.

Plan ahead. My next year is planned in July from the year before (this is how large corporations do it). I want to build a successful company, so I am implementing what I have learned throughout my career.

Break down your overarching goal into manageable tasks. For instance, I addressed financial beliefs by hiring a mentor, enhanced my visibility by participating in the Women Thrive Summit, and scaled my business by enrolling in a program with Dr. Benjamin Hardy. When the opportunity arose to work with Dr. Joe Dispenza, I managed one of his private retreats.

My invitation to you is this: Initiate your journey to success now - don't wait for THE perfect moment. If you keep waiting for the right moment, I have bad news for you. Despite the best of intentions, there will always be things happening around us that may try to stop us from living the life we dream of! Seek out a coach or mentor who resonates with you if expansion is in your future.

In committing to guidance, as I have, I am able to elevate my mentorship programs on how to run profitable and heart-centered retreats.

Dream boldly, trust in your capabilities, and embrace the boundless potential within you! with Love, Leni

theretreatplanner theretreatplanner.com WOMEN THRIVE / 29

HEALTH

by Kristen Elizabeth

g n i d e d r e Sh Cultu t e i D nleash e U c o n t e d i f l n e o v C Uple d n a dership Lea 30 / WOMEN THRIVE

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ransform your new year into a journey of strength, resilience, and self-mastery!

Ditch the diet culture once and for all, and step into newfound confidence that will elevate your leadership and help you show up as the fierce woman you are.

Allow me to start with a short story. You’ll be able to read this story in more detail in the Women Thrive book Volume III launching Spring of 2024. In 2019, I had a baby and gained 50 lbs during that pregnancy.

I was super fit beforehand so it made sense to have gained so much weight, although I suddenly didn’t recognize the woman I saw in the mirror after delivering my precious baby boy.

I actually felt as though I had completely lost my identity; who was that looking back at me? Oh, this was also the exact time I found out my husband at the time was unfaithful and was leaving my son and I for good. What a turn of events! So I dove head first into physique shaping and tracking my food (my macros which are proteins, carbs, and fats).

Not only did I lose the body fat I no longer wanted by ditching diet culture, I actually created a visible lioness which I did not realize was possible for me.

There is a drastic difference between being fit vs looking and feeling like your own version of a fitness model. My life was forever changed by this and it deepened my passion and mission to help other women achieve this for themselves too, and to shed diet culture.

Looking and feeling the way I did, the way physique shaping and macro tracking provided, a power rose up within me that I truly did not know was there. I have always been confident, just like so many of you, but this was drastically different. This was many levels higher.

Currently, you may be putting in the work, eating as healthy as you know to eat, and getting in some form of exercise. Your busy schedule can make it feel hard to do more, at times you may feel overwhelmed by your nutrition regimen or lack thereof. You may be feeling lost as to where to go from here, wondering if you need to accept the body you’re living in. Because all bodies are beautiful right? I challenge that. Although all women are beautiful, every woman deserves and is totally capable of living in her dream physique and never accepting less than that.

You may say, whoa Kristen, what do you mean by that? I mean that when you are living in a physique you are absolutely in love with, one that shows on the outside how good you feel on the inside, the level of authenticity you’re able to show up with absolutely skyrockets. And living in a body you are not madly in love with holds you back from your fiercest and most powerful self.

“Every woman deserves and is totally capable of living in her dream physique.”

“You know you could feel better but are being pulled in a million directions.”

Living below the line of mastering your nutrition and weightlifting routine leaves you feeling stuck, fluffy, tired (possibly chronically tired), and just simply not your best. You know you could feel better but are being pulled in a million directions. You know you could focus more on your nutrition but not sure in what way or how to effectively do it. You know you can shed diet culture but aren’t sure where to start. And remember, everything snowballs. If you settle in one area, you’ll more easily settle in other areas.

So what does it look like to have the body you love, learning to master your nutrition, ditching diet culture, and habit stacking healthy habits that serve you for life? It looks like freedom. True, blissful freedom. It looks like waking up each morning feeling super comfortable and confident in your skin, having the mental clarity and mental energy in your business. It looks like easily keeping up with your kids and enjoying more intimacy with your partner. It looks like self respect, deepened self confidence, and being a leader from the front.

This is elevated self-care. Weightlifting in a way that builds and shapes the toned and feminine physique you feel most yourself in, enjoying whole foods and loads of fresh fruits and veggies, while also learning to incorporate those playful foods. You know, the ones that feed your soul. For me, it’s chocolate right around my menstrual cycle, you feel me?

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HEALTH

How would your year look with this approach? It would look like you working in foods you enjoy, while still being mindful of your body and goals.

Feeling excited and grateful to be around family and friends, thinking more about quality time together rather than obsessing over food. It would look like you toning up, getting stronger in your everyday life, ditching diet culture, shedding unwanted body fat, and feeling better in your skin and clothes by the day. It’s having the peace of mind that your plan is realistic, achievable, and will keep you on the path of success in the way you’re wanting. It’s releasing the control that no longer serves you and grabbing hold of the control that does. It’s providing for your life, and - in doing so the lives of those closest to you. It’s being a leader to your loved ones and showing up for yourself in the healthiest way possible. It’s a drastically higher quality of life and allows you to operate at the level in your business and with your clients that you really want to.

“It’s having the peace of mind that your plan is realistic, achievable, and will keep you on the path of success.”

It’s about creating awareness around your habits, improving by 1% each day, and creating that compound effect that determines your future.

Your habits today create your world tomorrow.

Let’s make sure you are fully set for success and fully supported to accomplish this.

Let’s rise powerfully together and implement THE strategy that WORKS if you work it. You are worth it, and it is so possible for you. Let’s get it.

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Kristen Elizabeth Kristen Elizabeth is a seasoned trainer and nutritionist and the founder of Queens of Iron; an online brand dedicated to helping busy women uplevel their life, impact, and body confidence. For over a decade, Kristen has empowered global career women to excel in fitness, energy, lifestyle, and performance. queensofiron

queensofiron.com

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hrive

THRIVE TALKS

WOMEN

TALKS

The first edition of Thrive Talks debuted in Valencia, Spain, in November 2023. It was an epic day filled with motivational talks from speakers from around the world. Don’t worry if you couldn’t attend, Thrive Talks will be released on our YouTube channel (@womenthrivemedia) in mid-January.

Binge On Youtube @womenthrivemedia At THRIVE TALKS, we are dedicated to cultivating a vibrant platform where the voices of women resonate with strength, wisdom, and resilience. Our mission is to empower, inspire, and elevate women from all walks of life by providing a powerful stage for them to share their stories. Through heartfelt narratives and profound experiences, THRIVE TALKS aims to ignite transformative conversations, foster solidarity, and catalyze positive change. We believe in the unparalleled power of women's voices to shape the future, and we are committed to creating an inclusive space that amplifies these voices, sparking a movement of empowerment and transformation."

THRIVE TALKS, where the power of storytelling meets the strength of community. In the heart of our mission lies the belief that every woman has a story worth telling, a journey that deserves to be celebrated and shared. At THRIVE TALKS, we curate a dynamic stage where these stories unfold, inspiring, empowering, and uniting women from all corners of the world. Keep an eye out on announcements for THRIVE TALKS global events coming soon.

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NUTRITION

byChanel Stuck

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s a nutritionist, every Here is an example of a common conversation I have with busy day I talk to women businesswomen. You may hear yourself in this (or not). The 40+ who are trying suggestions will give you a framework on how to start making to achieve their best lives changes. I truly believe if women can master their nutrition and and missing the mark. This is lifestyle, they can thrive and have the body composition of their because their energy, mood, choice. Education is power; when we know better – we do better. focus and sleep is off. Fat loss The most common conversation is this one. A busy does not affect our business businesswoman, wanting to get rid of the belly fat that has come goals; however, it seems to be out of nowhere. She hasn’t changed her food or exercise so decides a side effect when we miss the to do what has always worked in the past, eat less and exercise mark on our nutrition. I want more. Her day starts with a coffee and if she has breakfast, it’s to show that if we master our something small, an egg on toast. Maybe another coffee or two nutrition, we can thrive in thru the morning because she didn’t sleep well last night. Lunch is business and in our lives which a sad salad. This means, lots of lettuce and vegetables, not enough will help us hit our health protein, or nutrient-dense food. She may grab a handful of nuts in goals along the way. the afternoon, thinking that is a healthy snack. She gets home, The information here will ready to cook dinner and cannot get herself out of the fridge be crossing over between body and/or pantry. The cravings are so bad that she cannot stop eating. composition and performing This goes on for the rest of the night, with a glass of wine (or our best because in our two) at dinner to help wind down and get to sleep. Feeling endeavor to hit our fat loss disappointed she didn’t stay on track; the next day goes the same goals, we affect our ability way. This cycle continues and, in the process, she is tired, has no to be our best in business, energy, cannot focus on her busy workday, her sleep is disrupted like the examples set and often she wakes at 3am. Her mood isn’t the best and the belly

by Woman Thrive Magazine. fat is getting worse and not better.

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Once you hit 40+ the things that used to work, ie. eat less and exercise more, no longer work to help us hit our body composition goals. In the process, we lose our energy, mood, focus and sleep too.

To be the best businesswoman we can possibly be, we need to have energy, mood, focus and sleep daily. Why do things have to change? One word – hormones.

Generally, between the ages of forty and fifty peri-menopause kicks in where our hormones start changing. This affects everything. There are many things we can do to master our nutrition.

The focus for today is to learn how to prioritize protein. This one tip will have you on your way to success. Protein is the most satiating macronutrient, which means it will keep you fuller for longer. It also has the highest thermic effect, meaning it burns calories to digest it. Hitting our protein goals helps us to stabilize our blood sugar which makes the cravings go away.

It takes 30g of protein to create protein muscle synthesis. If you are at the gym doing the hard work and not hitting 30g of protein for your next meal, you are likely missing the chance of building precious muscle which affects your metabolism, affecting your body composition.

I personally recommend 2.2g of protein per kg bodyweight or 1g per lb of bodyweight. If I weigh 70 kgs I will eat 150g of protein a day. What this will take is eating more through the day, which seems to be one of the hardest things for women to get used to. Especially after they have been in a habit of eating small amounts for so long. When you first start prioritizing protein you will feel full, and it may feel unusual. Trust the process, as later in the day you will not find yourself in the pantry or fridge because the cravings are not there.

Energy will flow back into your life as your blood sugar stabilizes. This will affect your mood and focus. Take note of your sleep too.

In conclusion, if you are hearing yourself in this article know that you can achieve all your goals when you start mastering your nutrition and lifestyle. Business and body composition goals are attainable at the same time. If I can do it, so can anyone else.

Chanel Stuck Chanel Stuck is a 50-year-old mum of three girls. Married to Gary and lives in Brisbane, Australia. She is a registered Nutritionist and Sports Nutritionist and also a qualified Keto Coach, with ongoing studies in Health Coaching.

Chanel privately consults with clients to help with their health and performance goals. She is very active on social media, where she shares a lot of content and has a podcast called Menopause Nutritionist. She also speaks on all things health and wellness when opportunities arise.

She is the creator of the Thrive In Menopause program, a group program for women on their menopausal journey to help master nutrition and lifestyle to get body composition results and manage menopause symptoms. chanel-stuck

chanelketocoach.com

WOMEN THRIVE / 35

FITNESS

What are the mental benefits of axe throwing?

by Allison Clare

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or those unfamiliar with axe throwing, it is an exciting new trend in physical fitness that involves swinging an axe at wooden targets.

Although it might seem unusual or strange at first, indoor axe throwing has numerous health advantages - both physical and mental - that make it well worth trying! Practicing axe throwing helps develop self-control as you concentrate on hitting your target while picturing it perfectly.

Clearing away other thoughts while staying calm when life gets hectic is key to controlling emotions and remaining balanced! Over time, axe throwing practice will enable you to apply this knowledge in other aspects of life for greater success in both work and personal endeavors. If you are in Colorado looking for some relaxing and exciting way to deal with stress, look out for some great bars for axe throwing in Denver!

“Practicing axe throwing helps develop self-control as you concentrate on hitting your target.”

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Below Discover Some of The Noteworthy Benefits of the Axe Throwing trend: Axe Throwing Improves Mental Focus Axe throwing enhances mental focus by forcing you to concentrate solely on the task at hand and block out distractions. Axe throwing also teaches mindful practice, an essential skill for managing anxiety and handling stress. Moreover, it doesn't matter if it's for relaxation or precision; indoor axe throwing is an engaging physical activity that involves all parts of your body. Drawing back and releasing an axe strengthens the core, arms, and legs for an all-over workout to keep in shape and remain fit.

Axe Throwing Develops Problem-Solving Skills Axe throwing serves as a great platform for honing your problem-solving skills. It not only acts as a stress reliever but also strengthens relationships and fosters new friendships, all while contributing to improved mental health.

The process of aiming at the target, using the correct axe-holding technique, and throwing with precise posture enhances problem-solving abilities. These skills cultivated in axe throwing can be applied in various situations, empowering individuals to tackle challenges in a smart and efficient manner.

Axe Throwing Reduces Stress and Anxiety Whether you're in search of an exhilarating adventure or a way to unwind and let off steam, axe throwing is the perfect choice. It's an adrenaline-fueled activity that effectively relieves stress and anxiety while giving your shoulders, arms, and core muscles a fantastic workout. The unique sense of accomplishment that comes with hitting your target adds to the thrill. Axe throwing demands concentration and focus, making it an excellent exercise to enhance core muscles and improve overall fitness in the long term.

Is axe throwing good for mental health?

Axe Throwing Helps in Anger Management Axe throwing requires great concentration and focus.

You must block out distractions to focus on hitting your target with accuracy, thus honing self-control.

Learning to stay calm when frustration arises can be invaluable in other parts of life. Indoor axe throwing is a great way to manage your anger and frustration and direct those energies in the most productive way possible. Plus, it's a fun way to spend time with friends - maybe even leading to new relationships!

“Axe throwing demands significant concentration and focus.”

Axe Throwing Boosts Confidence Axe throwing is an enjoyable social activity that allows connecting with people in a fun, engaging setting - which can strengthen relationships and boost mental health! Moreover, it helps boost confidence as people who throw axes come across different people, giving them the confidence to face them and participate in competition with them. Axe throwing's social component makes it an excellent team-building activity.

Axe throwing demands significant concentration and focus, making it both a mentally and physically intense activity. It serves as a rigorous workout, targeting the core, lats, and shoulder muscles.

Beyond the physical benefits, it provides a cathartic release that effectively alleviates tension build-up.

Due to these combined factors, axe throwing has gained substantial popularity among friends and colleagues seeking a unique and engaging activity to bond over after work.

Your body produces endorphins when you exercise consistently and obediently, which helps to lower stress and despair. One of the best ways to reduce stress and deal with anxiety is through exercise. Active participation, such as axe throwing, can even enhance positive emotions, while social interaction and friendly competition foster a sense of community and belongingness. So, does axe throwing relieve stress? Yes, it helps relieve stress significantly by allowing you to vent out all your frustration and anxiety on your target.

The benefits of axe throwing are endless. Axe throwing provides an effective physical workout, strengthening various muscle groups in your core, shoulders, and the lats covering the back of your arms. Studies have proven that intense physical activity can release endorphins and boost selfconfidence - both factors proven to reduce anxiety while improving one's overall mental well-being.

Allison Clare One of the most prominent sports bloggers, Allison Clare presently serves as a Content Creator at Axe Whooping, an axe-throwing company in Colorado to set the axe-throwing bar higher than ever before. Apart from savoring indoor axe throwing, she loves to help people around her by sharing expert knowledge and updates on the sports industry. axewhooping

axewhooping.com

WOMEN THRIVE / 37

Bey

e lat

h t e d P n o Looking to

NUTRITION

food as the tip of the iceberg for chronic condition recovery by

R obyn D eVoe

DO YOU FEEL LIKE YOU ARE MAKING ALL THE RIGHT HEALTHY FOOD CHOICES AND YET STILL SUFFERING FROM CHRONIC SYMPTOMS?

T

his can be a frustrating common theme. I’ve been here, too. Maybe you've eliminated your triggering foods and felt better for a moment but now your symptoms are coming back or not totally resolved and you're still dealing with persistent joint issues, brain fog, digestive distress, skin flare-ups, or perhaps even worse. What gives?!

Sometimes when we are making changes we can swing our pendulum from one extreme to another, inadvertently backing ourselves into a very strict, very "clean" corner, which could backfire in different ways for us. For example, let’s say you’ve eliminated gluten and now eat almond products several times a day, you could now be unintentionally overloading yourself with oxalates. Or you've been eating a certain "health food" frequently for a while, like coconut or flaxseed, and are now intolerant to it to the point that it no longer is beneficial but instead inflammatory to your system.

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If you’re in that “what gives!” state of mind, it’s time to check-in. Get curious about what you’re consuming. Are you drinking your green juice every morning and feeling energized and vibrant? Maybe! It could be working great for you, and that is fantastic. But maybe you're not, maybe you’re feeling sluggish, dismayed, and confused as to why your super-clean diet isn’t working for you as it has in the past. This could apply to lots of things that you think are beneficial to your health - whether it be vegan protein shakes, switching from milk to dark chocolate, soaking your beans, nuts, and seeds, the list goes on. If this is you, and you’re still struggling, look deeper.

Certain diet practices can be wonderful for one person at a particular time in their lives, and detrimental and inflammatory to another depending on their unique state of health at the time. Yes, even gluten-free, plant-based, colorful vibrant foods can be problematic for some in a state of inflammation and poor digestion.

A wide array of foods have their time and place when your body is balanced and ready to welcome them. So it can be helpful to simplify the diet for a short time to give the body some space to breathe so it can work on healing.

More on that in a minute.

But first, where does the inflammation come from? We live in an interesting time. Our modern world is more toxic than it has ever been before, and it has become that way at an exponentially faster rate than our bodies have evolved to handle. And even so, our bodily systems are generally doing a truly incredible job with the onslaught. If you’re looking for a root cause of your condition, consider toxins.

Food intolerances, bacteria imbalances, yeast overgrowth, hormone imbalances, autoimmune diseases…these are not the root. The root is what’s causing them. Any condition that arises is the body’s alarm system saying: “Hey, we need a little help here.” It’s responding in a completely logical way to an onslaught of daily poison exposures like mold, heavy metals, herbicides, pesticides, plastics, household chemicals, EMFs, the resulting infections, and the parasites that come in to mop all of it up.

It’s not all gloom and doom. The good news is, we all can achieve vibrant, radiant health, even in this modern-day onslaught.

No matter your history or your genes, there is something that can be done to help you achieve the optimal version of yourself that you were meant to be. Being sick does not have to be your forever default. Dream big! Our bodies are absolutely brilliant and know exactly what to do to be well (they’re healing and regenerating all the time!), we just have to catch up, be diligent, and provide them with a little extra help

“We all can achieve vibrant, radiant health, even in this modern-day onslaught.”

So which foods should you eliminate or emphasize as you walk your own health journey?

I'll never say this food is bad or this food is good, besides maybe the highly processed stuff.

Because the truth is, we are all going to react to foods differently based on a few factors: 1) our genetic defaults (they’re influenceable!)

2) our unique history of environmental exposures and traumas 3) our current lifestyles 4) our stress levels Sorry to say, it’s not easy. We cannot get healthy doing exactly what some other person's personal regimen is, even if they are the “picture of health”, because we don’t share the same shoes. We all have different bodies and different histories. There’s no “plug-and-play” in true healing, it takes a lot of experimentation and adjustment along the way. >>

WOMEN THRIVE / 39

NUTRITION

“We have to be our own investigators and advocates and test even “healthy” foods with an open mind in our own bodies.”

Forget the mainstream wellness media for a moment.

There is no recipe for perfect health that is applicable to everyone because our recipe is unique to us at different stages of our lives. We have to be our own investigators and advocates and test even “healthy” foods with an open mind in our own bodies.

With all of this said, my challenge to you is this: Look at your daily food staples with curiosity. What are you eating on a regular basis? Write these things down along with any symptoms you experience after meals, even up to a few days later. If you’re into research, look up foods high in histamines, lectins, and oxalates and see if any on those lists resonate with you. Maybe you conduct your own elimination diet experiment with a few foods you’re suspicious of for several weeks before “testing” them again. Better yet, work with a professional, like a practitioner or coach, who can walk beside you as you navigate this stuff, because it's helpful to have access to additional tools and testing, accountability, and support when feeling lost and overwhelmed.

Figure out your green-light foods (ones your body feels non-reactionary and strong with) while you do the deeper work alongside a practitioner to clean out the toxic gunk, and look forward to being able to enjoy a wider variety of foods again without symptoms and more freedom. When you get to that place, that is the sign of a healthy functioning body. And it's possible for all of us.

Robyn DeVoe is a Bozeman, Montana-based boardcertified Functional Medicine Health Coach working in the realm of complex chronic conditions. Learn more about her here.

Robyn DeVoe Robyn's fascination with Functional Medicine began during her personal journey to heal from chronic illness, including cystic acne, cortisol dysregulation, mold toxicity, and resulting infections. As her health improved, so did her drive to share root-cause medicine with others. As a fully certified Functional Medicine Coach, Robyn is a strong believer that our bodies are made to be healthy, and we hold the power in our daily choices to achieve long-term vibrancy. She employs her gentle, compassionate demeanor to help her clients find empowerment and harmony in their health through tweaks to their lifestyles and habits. What she loves most of all is truly connecting with her clients to discover what will work best for them in their unique lives, and making health less overwhelming and more attainable and sustainable. robyn-devoe

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sagebrushwellness.com

3 n o Seas

t

PODCAST

Season 3 of the Women Thrive Podcast

kicks off with an episode that sets the stage for empowerment. Hosted by Abigail, the podcast's mission is clear: empower women to embrace greatness, conquer fears, and make a global impact. In this episode, we uncover the remarkable journey of Raimonda Jan, the visionary behind Women Thrive Media. Raimonda's passion-driven mission is to create a platform that amplifies women's voices worldwide and offers a safe and supportive space for women to share their stories.

hrive WOMEN

PODCAST

Scan me here

Looking for an exciting opportunity to be featured on the Women Thrive Podcast? We are now accepting applications from businesswomen, entrepreneurs, leaders, authors, speakers, CEOs, and more. This platform is a unique space where your story and achievements can shine, offering you a chance to inspire, empower, and connect with a diverse and engaged audience.

By sharing your journey, challenges, and successes, you not only enhance your visibility but also contribute to a community that celebrates and uplifts women’s accomplishments. Being a part of this podcast provides a powerful platform to showcase your expertise, share valuable insights, and leave a lasting impression on both your career and the lives of those who tune in.

Join us in celebrating women’s excellence and making a positive difference in the world through the Women Thrive Podcast.

Be A Guest On The Women Thrive Podcast This podcast is more than just a business podcast... this is a podcast to amplify the voices and stories of successful women entrepreneurs and business leaders. In a world where gender disparities still exist, this podcast creates a space where women can showcase their achievements, share their experiences, and serve as role models for aspiring professionals. This visibility not only helps break down gender barriers but also fosters a sense of community and solidarity among women in various industries.

Appearing on the Women Thrive Podcast offers a chance to expand your professional network, as the audience includes individuals who are passionate about women’s empowerment and business success. This makes it an ideal place to connect with like-minded individuals, potential mentors, collaborations, and even clients or customers. This is a unique opportunity to gain visibility, build thought leadership, boost your credibility, expand your reach, and make a meaningful impact.

https://womenthrive.club/podcast

11 / WOMEN THRIVE WOMEN THRIVE / 41

SELF CARE

The Unfiltered Truth About Self-Care

by Ana Salido

I

n an age of Instagram filters and curated social media feeds, the concept of self-care has often been glamorised and distilled into picture-perfect moments of serenity.We see images of spa days, yoga retreats, and pristine green smoothie bowls that suggest self-care is all about beauty and tranquillity.

While these moments are undoubtedly valuable, they only scratch the surface of what self-care truly entails. The unfiltered truth about self-care is not always pretty, but it's always necessary for our holistic well-being.

“Self-care is not an escape.

It's about establishing a lifestyle that requires effort.”

The unfiltered truth about self-care: The way social media has been glamorising self-care could not be further from the truth.

We rarely talk about what true self-care is.

True self-care starts from the inside out. The way I would describe self-care is more about creating a life that I love, being the person I want to be, and not using it as a temporary escape. I'll emphasise it once more: Self-care is not an escape. It's about establishing a lifestyle that requires effort, and not everyone wants or is willing to put in that effort.

The self-care wheel: Self-care is more than a fleeting moment of relaxation or pampering. It's a holistic journey that nurtures your mind, body, and soul.

Embracing this triad of well-being can lead to profound and lasting transformation in your life. The self-care wheel represents the triad of in-depth inner work toward long-term self-care.

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Nourishing the Mind

Soothing the Soul

1. Mindful Meditation: Start your self-care journey by nurturing your mind with mindfulness meditation. It's a practice that encourages you to be present in the moment, quieting the chatter of the mind and promoting inner calm.

2. Journaling for Clarity: Writing down your thoughts and feelings in a journal can be a therapeutic way to gain insight into your emotions and challenges. It's a form of self-reflection that fosters self-awareness.

3. Continuous Learning: Stimulate your mind by feeding it with knowledge and creativity. Read books, take courses, or engage in activities that expand your horizons. Learning is a form of self-care that empowers your intellect.

1. Spiritual Connection: Explore your spiritual side, whatever that means to you. It could involve prayer, meditation, connecting with nature, or engaging in practices that align with your belief system.

2. Creative Expression: Tap into your soul's creativity. Whether it's through art, music, writing, or any other form of selfexpression, nurturing your creative side is a deeply enriching aspect of self-care.

3. Connection and Relationships: Building meaningful connections with others is soul-nourishing. Spend time with loved ones, nurture your relationships, and seek support when needed.

Healthy social bonds are a vital part of self-care.

4. Gratitude and Mindfulness: Practice gratitude and mindfulness as ways to soothe your soul. Being present and appreciating the beauty of life's small moments can provide a profound sense of contentment.

5. Giving Back: Self-care extends beyond yourself. Engaging in acts of kindness and contributing to the well-being of others can bring immense fulfilment to your soul.

Honouring the Body 1. Nutritious Eating: Self-care for the body begins with what you nourish it with. Fuel your body with wholesome, nutrient-rich foods that energize and support your physical health.

2. Exercise and Movement: Regular physical activity not only keeps your body fit but also releases endorphins, which boost your mood. Find a form of exercise you enjoy and make it a part of your self-care routine.

3. Restorative Sleep: Prioritize sleep as a form of self-care. Quality rest is essential for the body's rejuvenation and overall well-being.

4. Body-Positive Attitude: Self-care also involves cultivating a positive body image. Embrace your body for what it is, practice self-love, and avoid harsh self-criticism.

Balancing the Triad Self-care is not about isolating these aspects but finding balance among them. When your mind, body, and soul are in harmony, you'll experience a sense of holistic well-being that radiates into every aspect of your life.

In conclusion, self-care is a journey that encompasses the mind, body, and soul. By nurturing each of these aspects, you create a holistic foundation for a life filled with balance, meaning, and vitality. Remember that self-care is an ongoing practice, and by embracing this holistic approach, you'll be better equipped to face life's challenges with resilience and grace.

Ana Salido I am a life coach, counsellor and mentor. I help my clients reach their goals in their lives, love and relationships. ana_salido_

anasalido.com

WOMEN THRIVE / 43

We asked our community....

Stay focused, don't ever doubt yourself and never change/dumb down who you truly are to make others comfortable - because you are absolutely amazing

SET UP YOUR RETIREMENT WITH THE CORRECT FORMULAS

Accept to be misunderstood.

Communication is the key and trust yourself 44 / WOMEN THRIVE

FINISH COLLEGE, OWN A BUSINESS AND PROTECT ALL YOUR ASSETS

If you could give a piece of advice to your younger self, what would it be?

1. Trust your instincts and don't be afraid to take risks.

2. Know that every challenge is an opportunity to learn and grow.

3. Surround yourself with a supportive network of women in business - they'll be your greatest allies.

4. Believe in your worth, and never underestimate the power of your voice

DO NOT GIVE UP, UNTIL YOU REACH THE HIGHEST TOP

Join the international community for women in business today. We empower female entrepreneurs to build successful businesses.

Are you looking to grow your business but don't have the budget to hire a marketing agency or a coach to show you how?

Our membership teaches you all of that for just $47 a month - and the first month is 50% off right now.

Inside, you have access to social media, visibility, lead generation, email list building, and nurturing your audience strategies and templates for your funnels. We collected more than 3 years of the best in the industry advice and guidance at a fraction of what coaching would cost. All you have to do is dedicate the time to go through it and implement it.

Are you in? At $23.5 for the first month, you really can't go wrong with this investment.

www.womeninbusiness.club

JOIN THE MEMBERS CLUB TODAY WOMEN THRIVE / 45

4 MINDSET

by Kat Holden

Insights Into Owning Your GENIUS

A

s young, newly qualified corporate women, we all have our own idea of what success looks like. How we want to break into the business arena. And, how we want to change the world. But, in reality, many of us step into a new version of ourselves – the version we expect others want us to be – teaching ourselves that she is successful. She can achieve. She has the right to be here in this career... Not you. You’ve created an alter ego, and the divide has begun.

Being able to stand confident in your ability has been a fundamental aspect of a turbulent few years. Navigating life – personal and professional – in lockdown, and since adjusting to the post-covid world has brought added external pressures and anxieties, and it’s never before been so important to regain your power, and have the confidence to exude this additional depth of leadership.

“Without purpose, we have no passion.”

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So, how do you own your successes?

Rediscover your voice? Revive your genius?

Kat Holden, Founder of Vital Leaders, works with business women across the UK to help them to be courageous, break barriers, and allow them to dare to be fabulously, uniquely, boldly, and powerfully themselves.

1

Here, Kat shares her four key insights into achieving this, whilst avoiding the potential of burnout, during a time where we need to recession-proof not only our businesses, but ourselves, too.

Establish Your Career Values

One of the first pieces of advice I give to any business woman is to establish your career values. Remind yourself what is truly important to you in the context of your work and company, and why you decided to pursue this career in the first place.

Often, it’s easy to forget this along the way. We get swept up in the corporate system, constantly chasing something or someone – for a better role, a better pay check, better recognition. But ultimately, if you can’t remember what’s most important to you, then you’re losing your way and it’s time to bring it back to basics and restore true value and focus back to your goals.

As the foundation to your ambition and motivation, values are the signposts that will keep us on track. They drive you. They bring clarity to direction. They help to decipher what personal success truly looks like. When you live and breathe your values, you will show up authentically, and make decisions that will absolutely fulfil you and bring true ambition and intent to your career.

Without purpose, we have no passion. So, once you’ve reminded yourself of your values – and ensured that your business or employer aligns with them – that fire in your belly will be reignited, providing you with the motivation and determination to succeed.

Not only will it spark your hunger, but it reinforces your brilliance. You have a drive.

You have a passion. You have motivation.

Now, go and be fabulous!

2

Vision

Much like reminding yourself of what’s important, it’s crucial that you refocus your vision. You’ve established why you’re doing it, so now drill down the finer details of what exactly you are going to do.

Devise a bullet-proof career strategy.

And, stick to it. Within reason. Obviously, as you and your business evolve, you can adjust accordingly – but, don’t let other people deter you from your pathway. And, most importantly, don’t let others – or that voice inside your head – convince you that it’s unachievable. Unattainable. Out of reach. If you want it, go and get it!

“Working so hard until you can’t work anymore is not an indicator of success.”

3

Resilience

Whilst being motivated and driven are exciting and revitalising, it is fundamental that you take care of yourself on this journey, too. Business can be a slog – even when you have found your voice, and have the courage to own your genius, some days are hard. Some days you want to give up. Some days you have nothing left to give.

But this is your reminder that burnout is not good for business. Working so hard until you can’t work anymore is not an indicator of success. I’ve been there – and, trust me, it isn’t pretty. And, I’ve dedicated my entire career to supporting women so they don’t ever have to experience what I did.

So, here are my top tips to be practised daily for avoiding burnout: 1. Create boundaries – be strict with your working timetable, with a definitive start and end time. And, factor in rest periods.

2. Rest – be passive, and don’t allow these to be compromised by other ‘important’ engagements that crop up unexpectedly.

3. Replenish – do things that bring you joy, whether it’s being active, singing, cleaning, reading. But, most importantly, do not feel guilty about doing it.

4. Routines and rituals – find a rhythm compatible with you, and be consistent.

WOMEN THRIVE / 47

CONFIDENCE

4 - Trust Firstly, trust yourself. Sounds obvious, but it’s incredibly difficult to do. Trust that you are enough. In these challenging times we’re facing, have faith in your ability that you can lead yourself, your team, and your business through. It’s not my first recession – and may not be yours – and so remind yourself of other obstacles you’ve overcome, and know that this one will be no different.

Trust in others. While it’s often very easy to believe that our boss or mentor is the aspiration, don’t be fooled by this illusion.

Trust that other people are being the best versions of themselves in their own roles, and can support you in yours. But equally, trust that you are exactly where you’re supposed to be, because of your own brilliance – you absolutely have every right to be there, have every right to your opinions, and every right to celebrate your successes.

4

“Trust that you are enough. In these challenging times we’re facing, have faith in your ability.”

“Be proud of yourself, trust that you deserve this.”

Becoming a confident and courageous corporate woman is challenging. And, this mindset is unlikely to change overnight. But, be proud of yourself, trust that you deserve this, and believe that you’re truly fabulous.

The next few months (potentially years) may see businesses face additional challenges and difficult decisions, but understanding your values, strategizing your path, setting strict boundaries and routines, being resilient, and trusting yourself and others, will allow you to succeed.

Kat Holden Kat Holden, Founder of Vital Leaders, works with business women across the UK to help them to be courageous, break barriers, and allow them to dare to be uniquely, boldly, and powerfully themselves, so they become the women and leaders they’re destined to be, whilst avoiding the potential of burnout. katholdenofficial 48 / WOMEN THRIVE

katholden.com

BUSINESS INSIGHTS

BUSINESS

Insights

Achieving a Healthy Work-Life Balance

1

Achieving a healthy work-life balance is a fundamental aspect of overall well-being, ensuring that professional commitments coexist harmoniously with personal pursuits. In today's fast-paced world, it's easy to become absorbed by work demands, potentially leading to stress and burnout. This balance not only enhances productivity and job satisfaction but also contributes to a fulfilling and enriched personal life.

Set Boundaries Establish clear boundaries between work and personal time. Define specific working hours and stick to them as much as possible. Communicate these boundaries to your colleagues, friends, and family, so they understand when you're available for work and when you're not. Avoid checking work emails or taking work calls during your designated personal time.

2

Prioritize and Delegate Identify your most important tasks and prioritize them. Focus on high-priority and impactful activities first. Learn to delegate tasks that can be handled by others, whether at work or in your personal life. Delegating not only helps lighten your workload but also provides opportunities for others to contribute and grow.

4 3

Take Breaks and Time Off It's essential to take breaks throughout the day to recharge and avoid burnout. Schedule short breaks during work hours to stretch, walk, or engage in activities that help clear your mind.

Additionally, make sure to use your vacation days and take extended breaks when needed.

Disconnect from work completely during these breaks to fully recharge and enjoy quality time with friends and family.

“Listen to your own needs and make changes when necessary.”

Create Rituals for Transition Establish rituals that help you transition between work and personal life. This could include a specific routine at the end of your workday, such as turning off your computer, going for a short walk, or practising a brief mindfulness exercise. Similarly, create rituals for the start of your day to help you shift into work mode. These rituals act as psychological cues, signaling your brain that it's time to focus on work or unwind and relax.

Remember, achieving a healthy work-life balance is an ongoing process that requires regular reassessment and adjustments. Flexibility is key, and it's important to listen to your own needs and make changes when necessary to maintain a balance that works for you.

WOMEN THRIVE / 49

RESOLUTION

I

n recent years, the New Year’s Resolution has become a controversial topic. Some people love them, seeing the turn of the new year as a clean slate to finally act on the goal they’ve been putting off. For others, it’s an awkward reminder of another year gone by with yet another unfulfilled desire, and an untimely kick up the butt to attempt it again. There are strong feelings on both sides for the good oldfashioned New Year’s Resolution! But whether you love the idea, or you hate it, the question remains, do New Year’s Resolutions even work?

New Year, Real You Why New Year’s Resolutions Aren’t Working for Us Anymore

by Lauren Taylor Did you know the most common New Year’s Resolutions year after year are health-focused goals, with losing weight, exercising more, or eating better consistently at the top of the list? And why not, improving your health and your wellbeing is always a good aspiration to have. But the reality is approximately 90% of resolutions like this will fail.

But does that mean New Year’s Resolutions don’t work? Does it mean the turn of the year shouldn’t be a marker for new challenges? Does it mean you should just give up on trying to achieve something new each year? Absolutely not, it’s all about the approach and the perspective.

The reasons these types of resolutions fail have nothing to do with the fact that they’re New Year’s Resolutions, it’s just not the defining factor that means the resolver will succeed or fail. New Year’s Resolutions fail for the same reason any goal, at any time of year, fails - the goal setter hasn’t acknowledged the significance of the impact to them.

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Without taking the time to reflect on your values, wants or needs, your goals or resolutions just become nice ideas. But nice ideas don’t lead to transformation. Transformation comes from diving into a special place, a place within that’s often forgotten about and usually overlooked, the place that knows what’s most important to you. And when you can tap into this place, your nice ideas become resolutions, your resolutions become goals, and your goals become your success.

“Embrace the real you and discover the transformational journey.”

Try these 4 simple steps that will allow you to embrace the real you, and lead you on to achieving lasting transformation: 1. Allow yourself time to reflect – Take yourself on a date, go for a walk, take a long bath, or just be. Without the distractions of technology, or family and friends, or colleagues and co-workers, you will gain a different perspective and insights about yourself that you’ve never noticed before.

2. Get to know yourself – Find out the things you’d forgotten about yourself. What are your top 3 values? What brings you joy?

What does your dream life look like?

Questions like this will allow you to position your goals and aspirations in alignment with the REAL you.

3. Practice self-care – Simple yet powerful, selfcare is a reminder that you are important too and can be a huge confidence booster that will allow you to thrive.

4. Don’t be too hard on yourself – Know that it’s better to start the year with no goals than a goal that doesn’t mean anything to you.

Take the time to reconnect with yourself first and then act when you’re ready.

It’s time to take a different approach to the new year’s resolution, an approach that will transform the year ahead and drive you towards the unimaginable. It’s time to go within and get to know the real you, the person at your core.

What does that person believe in? What does that person want? What would really change that person’s life? Because when you get to know yourself, you stop wasting time on borrowed goals or societal pressures, and you start taking actions aligned with your values and needs. And that’s where the real magic happens.

Results are achieved when you know deeply what you want, when you can imagine the end goal, and feel the impact it will have on your life.

Results are driven by emotion. Results come from knowing the real you.

If you’re tired of attempting the same New Year’s Resolutions year after year and seeing the same lack of results, ditch the goal and focus on getting to know the real you instead.

For 2024, make YOURSELF your goal and priority. Embrace the real you and discover the transformational journey that happens when you align your life with your authentic self.

Lauren Taylor Lauren is a dedicated wellness expert and the visionary behind Lauren Rae Wellness, a coaching business born from her desire to help individuals break free of feeling trapped, insecure and lost in their lives. Her journey began with a determination to show others the limitless possibilities that come when you prioritize your wellbeing and embrace your authentic self. laurenraecoaching

Lauren Rae Wellness

WOMEN THRIVE / 51

HEALTH

Hair Loss

Can it Be Solved Naturally

by Autumn Weimanns

“We don’t need to buy expensive hair formulas and serums in extravagant bottles to achieve the most desirable hair growth.”

W

e all know that beauty comes at a price. The price should never be your health. However, the beauty industry is incredibly overwhelming, and with so many eye-catching hair, make-up, and skincare options that come with enticing promises, it’s hard to know where to even start.

Selecting hair products that include heavy metals and other chemicals is a bad decision for your health. Hair supplement products that are clean, non-toxic, and gentle will be most beneficial for your hair, and your overall health will benefit in ways that surprise you. Hair loss, especially, is best solved with the most natural of ingredients.

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What hair products are best for you and your hair growth? You may begin your hair growth adventure with the best of intentions but then become overwhelmed when faced with all the products on the shelf, and even more online.

It’s incredibly confusing trying to decipher the ingredients of hair products and supplements.

They all boast the most amazing benefits on the front, and reading the ingredient label feels like you have entered a science lab. So, what does your hair actually need?

Vegan Ashwagandha Fo-ti Root Black Cumin Saw Palmetto Kelp

Little-known vitamins to support hair growth are: Vegan Ashwagandha Studies have shown that this natural herb promotes hair growth by stimulating the follicles and increasing blood circulation to the scalp.

Saw Palmetto Berry Saw palmetto is an extract derived from the berries of the saw palmetto tree. It has long been used as a traditional remedy for a variety of ailments, including hair loss. Recent studies have shown that saw palmetto can help block the production of DHT, a hormone that shrinks hair follicles, thus leading to hair loss.

Fo-Ti Root Polygonum multiflorum, more commonly called Fo-Ti root, is one of the oldest and most popular herbs in China. The root improves hair health by stimulating growth, increasing strength, and preventing hair loss.

“Embrace the real you and discover the transformational journey.”

There are thousands of hair products on the market with ‘fake’ ingredients and synthetic vitamins, with special claims for hair loss, beauty, and health.

However, natural supplements have been shown to have many benefits over synthetic supplements.

Synthetic vitamins are not as usable or as easily absorbed as the naturally-occurring compounds in the vitamins our body needs. Synthetic vitamins were created to have a long shelf life and be taken in high doses. With that said, it is nearly impossible right now to access natural vitamins for hair loss prevention and hair growth in a bottle.

‘Unscented’ – a clean hair growth promise or the aroma of lies?

‘Unscented’ sounds like a healthy, clean option but in fact, ‘unscented’ is a scent of its own. These products can be just as bad for you. This is because other chemicals have been added to the formula to mask any odors.

The word ‘fragrance’ doesn’t just refer to a smell.

Rather, it could be a mixture of dozens of different chemicals and ingredients. Many manufacturers claim these concoctions are trade secrets and aren’t keen on sharing the exact formulations. Or, to put it another way, you never know what’s in them.

One thing we do know is that phthalates, a class of chemicals typically found in fragrances, can disrupt healthy hormones. When exposed to high levels of phthalates, we may be at risk for negative health effects. Studies have linked higher doses with hormone disruption, such as early puberty in girls or reduced testosterone production in boys.

Phthalates have been associated with fertility problems, including reduced sperm count.

Parabens are another common culprit in fragrances. These synthetic preservatives can disrupt hormone production and even prevent the release of hormones. Even if the fragrance doesn’t come in contact with your skin, it can enter your body and bloodstream through your nose and mouth and wreak havoc on the endocrine system.

For an authentic no-fragrance experience, look for products that say ‘fragrance-free’.

‘Unscented’ and ‘fragrance-free’ sound the same but mean something different.

Hair loss and hair growth – best achieved naturally What a relief to discover that we don’t need to buy expensive hair formulas and serums in extravagant bottles to achieve the most desirable hair growth.

In fact, simple vitamins consumed the old-fashioned way will have the best results. And your body will thank you in ways you weren’t expecting.

Bangin’ Hair has created a hair supplement formula containing the vitamins above. It is the only nontoxic, real ingredient brand that has made a difference in the industry.

Autumn Weimann

Proud Latina entrepreneur and beauty influencer Autumn Weimann (@grlwithbangs) developed the ONLY clean, real ingredient non-toxic hair supplement brand, Bangin Hair LLC in 2022 grlwithbangs

banginhair.shop WOMEN THRIVE / 53

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Business Strategies for Finances and Digital Marketing In today’s rapidly-evolving business landscape, staying ahead of the curve is essential for success. It’s vital to keep up with effective tips, tricks, and strategies in finance and digital marketing.

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SPIRITUAL How the Akashic Records Can Elevate Your Business Let’s talk about The Akashic Records first of all, before we dive into the second part of the question and reveal the magic there.

So, what are the Akashic Records?

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MINDSET Rediscover You with Purpose

Have you woken up one day and looked around at your life, only to think: How did I end up here?!

This is not where I thought I would be at this age!

At some point, you reach a place where you realize there is more to life! That the way that you are currently living life is no longer fulfilling, if it ever was.

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