Live With Intention

When I woke up this morning, as many other mornings, the first thoughts I had were of course my to-do list.  While I was having my cup of coffee, I started thinking about how easy it is to let the day pass by while just living passively.

I decided that I wasn’t going to do that today!  Instead, I was going to make sure I was living with intention.


You’ve probably hear this saying before … it was made famous by Mary Anne Radmacher years ago.  Her entire quote is:

“Live with intention.
Walk to the edge.
Listen Hard.
Practice wellness.
Play with abandon.
Choose with no regret.
Appreciate your friends.
Continue to learn.
Do what you love.
Live as if this is all there is.”

Did you live with intention today?  If you did, that’s awesome!  If not, think about what living with intention means to you and what you can do differently tomorrow to really make it count


How To Be Happy

Ah, happiness … why does it elude us sometimes?  We work hard, we’ve done everything we are supposed to do, but that happiness fix seems just out of our grasp.

When I googled “How To Be Happy” before writing this post, there were more than 2.5 billion search results returned.  Seems like we are all on the same quest.

One of Audrey Hepburn’s famous quotes – “The most important thing is to enjoy your life — to be happy — it’s all that matters.”

But how do we do it?  Most of us don’t think of happiness as a kind of good health.  Getting happy and staying happy involves just as much self-care as scheduling regular visits with our doctors, therapists, and personal trainers.

Part of being a good health coach or wellness coach is the ability to dig deep & figure out what is eating away at us that causes us to overeat or have unsatisfying relationships.

People often ask me, “Why Do I Need Wellness Coaching?”  We are all unique individuals, so the solution to health & happiness is unique for each and every one of us.  In fact, I’d bet if MORE people had personalized wellness plans developed for them, they wouldn’t need a therapist AND a personal trainer — they’d be setting and achieving goals that broke through both their physical and mental health barriers.

Here are some things you can start doing immediately to Get Happy:

1. Practice gratitude.

Once a week, think of just one thing you are grateful for and write it down. The more specific you are about why you are grateful, the more successful this is. Remember not compare yourself to others. When you do this, negative thoughts creep in. Focus on YOUR life!

2. Experience life.

You don’t have to go far — just get out of the house!  Sitting on the couch watching TV isn’t getting you anywhere – literally! – and it’s could be making you depressed.  Even if you don’t want to, take a walk and be grateful for the beautiful scenery around you. Or, get up early one morning and go to a place where you can watch the sunrise. It is a beautiful thing to witness, and you have an opportunity to do it every day.

3. Commit to an attitude of gratitude.
Start each day by saying “I am grateful.” My friend has a small bell hanging in one corner of her office at work. Every once in awhile, someone will brush past it as they enter her office, and the bell softly jingles. This is her private reminder to herself to count her blessings. Find something that works for you.

Other articles you may enjoy:

The Science of Gratitude

What Makes You Smile?

5 Things You Can Do to Feel Better Instantly



A Sure Way to Stress Less? Aim for Happiness

Studies show that on average, Americans spend 75-80 percent of their waking time complaining.  When you complain, your body interprets that as a stressful situation & releases adrenaline.


Dr. Frederic Luskin, a consultant in Health Promotion at Stanford University, says “Stress is a perception that I do not have what I need to satisfactorily handle my life,” “Stress is wanting what you do not have, and happiness is wanting what you already have.”

Happiness is Wanting What You Already Have|

Seems simple enough, right?

As I shared in my previous post, Should I Stay or Should I Go?, today’s emotional stressors trigger the same “fight or flight” response that our long ago ancestors used to feel when running away from wild animals that wanted to make them dinner!

When that happens, stress hormones are released causing your heart to beat faster and your blood pressure to rise (among other harmful things).

We need to learn to slow down a little, practice mindfulness, and taking note of what causes us to feel stressed out.

One way to stress less is to make happiness a goal.  Cultivating happiness means nurturing personal relationships, practicing gratitude, helping others, and shooting for your dreams.

Other posts you might like:

Why Boundaries are Important to Your Health

How to Get Your Happy Fix

Being Inspired by the Ordinary

Multitasking vs. Mindfulness: The Science of Stress





How to Get Your Happy Fix

The last few weeks have been incredibly busy for me, but also incredibly fun.  There were the three weeks in Asia, then that trip to Vegas, then the 4th of July…

Then, I hit a bit of a slump this week and it started to feel…well…icky.  Some weeks, I relish my alone time to do… whatever I want!  In fact, not too long ago, I wrote The Benefits of Spending Time Alone where I talked about exploring Tokyo.  This week, I realized I needed to come up with something on my own to fuel my happy fix.  So I started to think about things that get me into my flow…that feeling of total engagement where you don’t notice time or anything else.


What gets you into your flow may not come to you right away.  Think about something you used to do when you were younger.  For me, I find it is tapping into the creative side of my brain.  For years, I worked in an environment where I used my analytical side almost exclusively.  One of my outlets years ago used to be making wedding and party invitations.  At the end of last year, I discovered Nia, and it reminded me how much I loved to express myself through dance.

Whatever it is for you, don’t be afraid to try it again…maybe in a whole new way.  If it makes you feel connected to something, it will make you feel better.  That’s what fuels your happy fix.

What’s the special thing that puts you into your flow?  Tell me about it below this post.  It may inspire someone else’s happy this week!

You may also want to read:

What Makes You Smile?

5 Things You Can Do To Feel Better Instantly

Did you see this week’s newsletter?  If not, you can read it here.



Being Inspired By The Ordinary

“Things don’t have to be extraordinary to be beautiful. Even the ordinary can be beautiful.”
― Wicker Park

When I was younger, it took something truly extraordinary to inspire me.  As the years have passed, I look for inspiration in the little things — the day-to-day.

Some ordinary moments that inspire me are:

1) Driving my car on the open road on a beautiful clear, sunny day.  I am truly blessed to live where I do. When I get past the road construction and traffic and find a stretch of road on a clear day, the feeling is something I can hardly put into words.  I was driving back from SFO airport the other day on the 280.  The views of the citylines and the hills and the sky were just breathtaking.  It made me want to go for a run and just enjoy the beauty of the outdoors.


2) The smell of coffee in the morning  I am a sucker for a good cup of coffee.  I taste coffees like some people taste wine!  The smell of freshly roasted beans being ground is intoxicating to me.  I think I enjoy the smell more than actually drinking the coffee itself.

3) Bringing home fresh flowers.  I picked up the most beautiful dahlias and Bells of Ireland at the Los Altos Farmer’s Market yesterday.  It amazes me how something so simple can be so beautiful and put a smile on my face for days.  It’s like art in a vase — Love it!

fresh from the los altos farmer's market

Every ordinary day is filled with extraordinary moments.  What ordinary things give you inspiration?

What Makes You Smile?

Today’s post is a question.

What makes you smile?



Yes, I’m talking to you!  I want to know what makes YOU smile 🙂

I’ll start off by listing a few things that make me smile.  Then I want you leave a comment below and tell me a thing or two.  It doesn’t have to be much — just a word or two!

Things that make me smile (and sometimes LOL) are:

  • Dancing
  • Reading someecards on Pinterest every day (they are hilarious!!!)
  • A really blue sky on a sunny day
  • When my friend orders the same dish at the same restaurant and says “with no onions on top” EVERY time
  • Carrying my little cat from the bedroom to the front of the house every day — because he likes to be presented to the room instead of walking in himself…
  • A glass of champagne (why wait for a vacation?)

Ok, your turn…




Other posts you might like:

5 Things You Can Do to Feel Better Instantly





10 Quotes When You Need a Boost of Motivation





Be Your Own Kind of Beautiful


Be Your Own Kind of Beautiful | Wellness Science | The Wellness Scientist


5 Steps to Bring Wellness Into Your Life

Who couldn’t use a little more wellness in their lives?  It can be hard to prioritize self-care in our busy lives.

Here are five easy steps to start to bring wellness into your life:

  1.  When you wake up, give thanks!  Start off each day thinking of all of the wonderful things in your life.  Do your best think positive thoughts.  Positive thinking invites positivity into your life.  Try it, and see what happens.  It will change your whole day!
  2. Before you go to bed, write down the 5 best things that happened to you during the day.  If you make this part of your routine, you will find yourself looking for things to write about during the day.
  3. Discover your Inner Passion.  Did you used to dance but haven’t been on the dance floor in years?  Maybe its time to try a class?  Even you can only spend a few minutes a day doing what you feel passionate about, it can make a HUGE difference.
  4. Do 5 good deeds every day.  Doing nice things for other people is hugely rewarding.  It can be as simple as holding the door open for someone.  Any selfless, positive act can be included.
  5. Embrace a healthy, active lifestyle.  Eat healthy foods and drink plenty of water every day.  Talk a walk with a friend or your spouse.  The more active you are, the more energy you will have.


Try these 5 steps, and you will invite wellness into your life.


“The happiest people don’t necessarily have the best of everything but they make the most of everything.” – Sam Cawthorn



Be Your Own Kind of Beautiful

I’ve been reading a lot online lately about motivation over the past couple of months. During that time I have encountered many cool, interesting, and extremely motivating blogs written by fabulous women of all ages from all over the world.

One thing that has been really disturbing to me is the number of young women out there who have so much self-hate and dissatisfaction with their bodies … many to the point of having an eating disorder such as anorexia, bulimia, orbinge eating.

Most of us have looked in the mirror and not liked what we saw there. To this day, every time I try on clothes, I still see myselfas the overweight 12-year-old girl that I once was. It can be a huge challenge to look in the mirror and not be critical, but I promise you, this is the MOST IMPORTANT relationship that you will ever have.

Facts About Teens and Body Image

The National Institute on Media and the Family has posted these facts:

In a survey of girls 9 and 10 years old, 40% have tried to lose weight, according to an ongoing study funded by the National Heart, Lung and Blood Institute.
In a study on fifth graders, 10 year old girls and boys told researchers they were dissatisfied with their own bodies after watching a music video by Britney Spears or a clip from the TV show “Friends”.
A 1996 study found that the amount of time an adolescent watches soaps, movies and music videos is associated with their degree of body dissatisfaction and desire to be thin.
One study reports that at age thirteen, 53% of American girls are “unhappy with their bodies.” This grows to 78% by the time girls reach seventeen.

The Truth About Self-Love

Most people have a little voice inside that has told them that they are “not good enough” for something. This can ruin our lives and often does ruin our relationships.

What people are really searching for out there is self-love … but they are looking for a job or a relationship to fill that void. No person or possession can fill that void. It is solely up to you.

Practicing Self-Love

It’s time to let go & start practicing. Self-love must be unconditional. You can’t only love yourself when you’ve been a “good girl” – that’s too easy. You have to also love the girl who ate the Oreo ice cream sundae or the girl who hasn’t been to the gym in three months. Like everything else … practice makes perfect. Once you have begun to love yourself in a real way, you begin to see a shift in how you prioritize your life.

“Happiness is looking in the mirror and liking what you see.” – Unknown

People who are self-loving see a whole person when they look in the mirror and not just flaws. Keep this in mind. The next time you look at yourself in the mirror, try being a little less critical of the person looking back at you. Let your new mantra be … “Be Your Own Kind of Beautiful.” Say it every time you look in the mirror. Before long, you may just start liking what you see.

Natural Cures for Exhaustion

It’s Friday again. Chances are, you feel drained. Maybe even stressed, tired, or burned out? It’s inevitable given the way we multitask to balance work, family, friends, and other commitments. By taking stock in what you are asking yourself to do in a day, you are taking the first step towards saying goodbye to exhaustion and start feeling better. Here are a few common causes and cures of exhaustion that could change your life.

1) Your breath. Most of us are shallow, rapid breathers. This type of breathing can be caused by poor posture or stiff muscles and can lead to poor oxygen supply making us feel slow, fatigued, and exhausted! To practice deep breathing, start by lying on your back in a comfortable position. Put your hands on your belly underneath your rib cage. The tips of your two middle fingers should be barely touching. Breathe in fully through the nose & feel your chest expand — you will notice that your fingertips move apart slightly as your chest expands with air. For best results, practice deep breathing every day for a couple of minutes. Over time, you will notice a rise in energy levels.

2) Lack of connection. Do you remember your last beach vacation? How did you feel as you sat back in your chair looking out at the ocean? Relaxed, huh? There is something about a connection with nature that makes us feel less drained and less anxious. In our day-to-day lives, especially now that winter is lurking, we may go for days without seeing the light of day. We spend our entire day inside buildings with artificial light. As often as you can, talk an early morning walk. If that is impossible, get yourself outdoors for a fifteen to twenty minute walk at lunch time. Pay attention to the scenery or to your breathing — whatever works. Do not read your email on your smartphone; that’s defeating your purpose of connecting to nature!

3) No motivation. We all need a sense of meaning and a sense of joy to ground us. Getting caught up in the grind can be really depleting if you don’t have something that brings you happiness to balance it out. If you identify with this, I want to encourage you to write a few things down. Start off by listing the things that cause you to feel stressed and disconnected from the world. It could be a strained relationship with a family member, a recent break-up or job loss. Whatever it is, write it down & also write down your reaction to the stressful situation. Next, write down the things in your life that give you happiness and satisfaction. This will likely be a much shorter list, but your job is to start doing more of the things that make you feel connected and happy and less of the things that make you feel stressed and miserable. You might find that waking up early for that yoga class is worth it even if you are tired because you leave feeling energized and accomplished. Whatever it is, follow the positives and you are guaranteed that little spark you are seeking.

Comfort Food: Why Are You Seeking Comfort?

Millions of people use food as a way of seeking comfort from pain or hurt in their lives. Most are doing it without even realizing it.

Do you find yourself sitting at home, alone & bored watching TV and eating when you aren’t hungry? Do you suffer from insomnia and find yourself getting up during the night & cleaning out the pantry? They don’t call it comfort food for nothing!

In order to break through this unhealthy behavior, you have to dig deep and figure out what is really eating at you! It may be worry about something going on in your life or someone close to you. It may be an issue stemming from childhood that you never worked through and hoped to bury. You have to work your way through the pain in order to come out on the other side. This hurt and discomfort you are experiencing is good — it is showing you that you are due for a change.

You may have tried dieting in the past many times with no success. Don’t beat yourself up about past failures. You weren’t ready to make a change or you needed help! Sometimes the true difference between failure and success is getting the help you need and deserve!

I want to help you by giving you a FREE resource that you can use to finally make the change you’ve been longing for and end your feelings of hopelessness once and for all.

Visit my website and click to download our FREE Wellness Workbook here: