Category Archives: Mindfulness

Health and Fitness, Life Events, Mindfulness, Parenting and Motherhood, Personal Goals

Thrive in ’25

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I’ve always relished the end of the year as a time to look back and reflect. A time to consider what went well, what could have gone better, what you want to do more or less of, and what goals you look forward to achieving in the coming year. 

At the end of 2024, I invited into the conversation my two daughters who are now in 9th and 6th grades at ages 14 and 11. I asked them how they felt the year went and what they were proud of. Surprisingly, the conversation turned into us talking about the BEST year of our lives. Ironically, it wasn’t this past year or the year before. It was 2022. We all agreed that was the very best year any of us ever had. It made me wonder: What made 2022 so great for all of us? What were we doing that made it the best? And, most importantly, could we recreate that somehow? 

As we reflected and continued to talk, several things became clear. 

Recreating our best year

It was our second year living in Michigan after moving to my husband’s family farm. We were finally feeling a little more settled. Settled into our remodeled home, settled in at a new church, settled into the schools that had been brand new to them in 6th and 3rd grades, but in 7th and 4th, they had more confidence. They had found their friend group and felt a sense of belonging. It was also the first year Anna found her love of volleyball by joining the school team. Also, both loved their teachers and the kids in their classes. It was just good for them all around. 

Focused on health and feeling amazing

For me, it was a year in which I was focused on my health. I started a healthy habits program in August 2021, and with my success, I decided to become a health coach by December 2021. With that, I entered 2022, feeling focused and determined. I attended yoga regularly with friends, drank tons of water, followed my dietary program, and enjoyed cooking new, healthy recipes. I also focused on healthy motion and getting more movement into my day as I have a mostly sedentary lifestyle.

I ultimately lost 26 pounds and gained health and freedom! I began helping others drop unwanted pounds, too. It’s an incredible feeling being able to add value to others and be part of someone else’s success story. There’s nothing like it.

I felt better than ever mentally and physically. I looked amazing and felt young and strong. Truly, I felt unstoppable and limitless – as though, if I could do this, I could do anything! 

New speaking opportunities

Those feelings bred greater confidence, which allowed me to say ‘yes’ to a speaking engagement at the end of the year. My mother-in-law asked me to speak at the Advent Tea she was organizing for her church. I spoke on the topic of Joy and felt so elated afterward. I knew I needed to find more opportunities to speak publicly because it was so fulfilling for me. Honestly, it’s always been a dream I’ve secretly harbored.

Shortly thereafter, our church put out a solicitation for individuals to help with announcements, offering and prayer during the services. And there it was: an opportunity to use my God-given talents in a way that both served the church and also filled my cup personally. I’ve been serving in that capacity for nearly two years now. 

It also was the year that my company granted me a ‘full remote’ opportunity. Prior to that, I had been in limbo wondering if I’d be able to keep my job. Wondering if the company would continue to require me to travel back to IL periodically to fulfill ‘hybrid’ requirements for required time in office. Wondering if I needed to seek employment elsewhere. It had been stressful with the unknown looming. So, when the decision to allow me to be 100% remote was shared with me, it was a great relief – a decision I’m still grateful for today.

Travel and adventures

2022 was also a year of travel and adventure. I found myself on an airplane three times that year, which for me, was unheard of. I didn’t recognize myself.

The first trip was a business trip that I decided to take my mom and daughters on with me because it was to Arizona, and they love that state! While I attended meetings, they shopped or spent the heat of the day of the hotel’s rooftop swimming pool, which they had mostly to themselves! We met up for dinners and evening sightseeing.

The second trip was to California as a family that summer. My husband has relatives in the San Francisco Bay area who invited us to stay with them and who graciously showed us all the fun hotspots. It was a blast and an opportunity to get to know cousins we’d never met before.

The last trip was to my first Health Coach convention in Atlanta, GA. This time I travelled by myself, which was a huge growth moment as it required me to step way out of my comfort zone.

But I’m so glad I did it! I had a great time connecting with thousands of other likeminded people seeking to live healthy lives and help transform the lives of others for the better!

What happened?

So here we were, nearing the end of 2024, looking back and reflecting on how awesome 2022 had been. Which made me wonder, what had happened in 2023 and 2024 that made them less than our best. 

That was easy, at least for me. A life event in the summer of 2023 left me reeling mentally and hurting emotionally. If you’ve ever had your bubble burst, you can relate; but it was worse than that. This event left me questioning safety and security, which I had taken for granted. It showed me the ugliest side of human beings and scared me. The details aren’t important; the point is, that event derailed my mental health, which took my focus off my physical health. 

I stopped going to yoga, and instead of the discipline I once had following healthy habits, I returned to comfort foods to soothe negative emotions. My weight started to return. I felt like a fraud coaching healthy habits when I wasn’t practicing what I preached. I was afraid to continue to put myself out there publicly, so I silenced my voice. I stopped blogging, posted far less on social media, and stopped sharing inspiring, grateful posts because I no longer felt inspired or grateful. My spirit was crushed, and out of fear, I stopped sharing my thoughts online, which was devastating because my dreams of more public speaking, coaching, blogging, and inspiring all took a back seat. And you know what, when your dreams die, a little bit of you dies, too.

Too young to let dreams die

Upon reflection, I’ve decided I’m too young to let my dreams die. I’ve decided the world can use my voice, my talents, my light, and I’m not going to let the darkness win. Evil people and that 2023 event scared me, yes, but I’m not about to let that silence me forever and kill my dreams.

The conversation with my girls about 2022 made me realize there’s much within my control that I can do to recreate that BEST year of our lives and live that way yet again. 

I’m blogging right now. I started back at yoga. I’m focusing again on my healthy habits with water, diet, and exercise. I’m working hard on my mental state and focusing on gratitude for all that is good in my life – and there is SO much! 

I’m leaning into my faith in God, and the belief that He is always in control, and He sees all. When fear takes over, I remember this, and I trust in this.

We’re strong again and ready to take on this new year. Our new family motto is “Thrive in ’25!” And so far, so good.

Not 100% bad

It wasn’t that 2023 and 2024 were all bad. There were still many blessings and lots of growth. Growth in our faith, in our work, in our parenting, and our marriage. There were new sports and new friendships. There were new experiences, small trips throughout the state of MI, and even a family vacation to Myrtle Beach, SC, which was amazing! 2023 and 2024 just weren’t the BEST they could have been, and I want more years that are the BEST. Ones that just continue to get better and top the previous. I want to truly live and truly thrive.

Acknowledgement

At the same time, I recognize that you may not be in the same place, and that’s okay. Let’s acknowledge that many suffer in private with problems and pain we’ll never know about. They hide the hurt, put on a strong face, keep trudging through, and cry countless tears behind closed doors. I want to offer compassion if that’s you or where you find yourself right now. I can also offer encouragement that the only constant is change, and this, too, shall pass.

Your turn

Now it’s your turn…. As you reflect, what year comes to mind as your very BEST? Can you recreate some of the same habits, behaviors, or activities you were doing then?

I always love to hear from you and enjoy hearing how you’re being intentional. In 2025, my family and I will be working intentionally to thrive and say that THIS was our BEST year yet. What will you be working towards?

Yours intentionally, Amanda

Health and Fitness, Mindfulness, Motivation

Begin to Savor

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This post contains an affiliate link. For details, see my full disclosure policy.

When you hear something new, you may think: “That’s interesting.” But when you hear the same thing multiple times from different sources, you might think: “I need to take note of this.” That’s what happened to me with the idea of savoring. 

I heard it first from author and speaker, Mel Robbins, while watching several of her short YouTube segments. I also heard about it from the healthy habits program that’s helping me lose weight and maintain a healthy mindset. And then I heard about it again during a webinar I attended at work. My conclusion: “There must be something to this, and I ought to try it.” 

What is savoring?

Savoring is a type of mindfulness that allows you to use all your senses – taste, smell, touch, sight, and sound. It’s about slowing down and noticing – becoming aware of what’s happening around you and appreciating the goodness. The appreciation is what counts.  Savoring allows us to fully enjoy our experiences and prevents us from letting them pass by unappreciated.

According to positivepsycholpedia.com, it’s defined as “the capacity to attend to, appreciate, and enhance the positive experiences in your life.” When we savor, we’re having positive feelings and we’re aware of them.

Examples

Mel Robbins described many items she has in her dining room that bring her joy and that she appreciates. For example, she mentioned her crystal chandelier over the table that, for a brief time every afternoon when the sun shines through the crystals, sprays rainbow prisms all over the walls. To her, it’s a beautiful sight. 

Continue reading Begin to Savor →

Christian Faith, Mindfulness, Motivation, Parenting and Motherhood, Personal Goals

Shifting Focus

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Has this ever happened to you: You set out determined to do one thing and pretty soon you realize God had something else in mind for you? It recently happened to me, and it’s been an eye-opening experience.

It’s no secret that I try to live intentionally, so at the beginning of 2020, I set a one-word intention for the year. This is becoming quite a popular thing to do; many are choosing to set intentions rather than resolutions since resolutions have a bad rap for not lasting more than a few days.

What word did I choose for 2020? The word FOCUS.

Here’s why. I had set pretty big goals for myself in 2019 and worked hard to achieve them. Having made some awesome progress, I decided to buckle down and set out to achieve even more. My thought was simply that I needed additional focus. I thought if I could just zoom in and get really clear about my goals, I’d make forward progress. I would use the word FOCUS to remind myself to stay the course, avoid distraction, and not be derailed.

My one-word intention for 2020.

I also created a vision board for 2020 and have it displayed in my bathroom where I can see it every morning and night. As I’ve been focusing on its six categories and the images intended to inspire me to achieve those goals, I remind myself to work towards them and put in the effort to make them a reality.

But here’s the funny thing… it’s now mid-February, and I believe the word FOCUS is being laid on my heart in a very new and different way. It’s as if God is revealing to me what 2020 is really going to be about despite what I had in mind.

I believe God is shifting my focus.

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Christian Faith, Mindfulness, Motivation, Personal Goals, Work Life and Career

Form the Habit of Reflection

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Taking time for reflection is a key to learning. In business, Lessons Learned Meetings are held – or in an Agile business environment they’re called Retrospective Meetings – in which a team reflects on what went well, what could have been handled better/differently, and what was learned. In the military, After Action Reviews are used, in which there is reflection on what happened, why it happened, and what could have been handled better/differently. Regardless of the setting and the specific questions, the premise is the same: reflection leads to improvement, learning and growth.

But I don’t want to talk about business or the military, I want to talk about our personal lives. I started thinking, why can’t we adopt the same behaviors in our homes and family situations? And, of course, we can! It’s truly a habit we should form; a practice we should adopt.

Speaker, author and leadership coach John Maxwell is a huge proponent and advocate for this. In fact, he takes time for personal reflection every day! He reflects on how he intentionally added value to others on a daily basis. That’s something to aspire to; I’m not there yet.

I do, however, like the idea of creating a habit in which we periodically, purposefully slow down and reflect. According to John Maxwell, “Reflection is an intentional stoppage, a deliberate habit that must be cultivated.” I completely agree. If we just keep plowing forward without looking back, we will miss important lessons and growth opportunities.

“Reflection is an intentional stoppage, a deliberate habit that must be cultivated.” — John Maxwell

When should we reflect?

There are natural times when reflection is more top of mind; for example, at year end or when creating New Year’s Resolutions. But we can also make time following traumatic events, stressful periods, or times of transition and change in our lives.

I just came through a pretty trying 40-day period (late Sept. to end of Oct.), which is why I recently spent time reflecting. Now that I’m on the other side, I can look back and think about what went well, what I could have handled better or done differently, and what I learned. The transferrable lesson here is that YOU can do the same.

Let me share my experience so you can begin to contemplate how you might apply reflection to your situation.

My experience

In a recent 40-day period:

  • I was informed of organizational restructuring that affected my job.
  • I had a death in the family, losing an aunt I was close with, and
  • I was studying for a professional certification, which required much of my time and attention.

Continue reading Form the Habit of Reflection →

Christian Faith, Counseling, Marriage and Relationships, Mindfulness, Motivation, Parenting and Motherhood

Asking for Help Can Be Life Changing

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In today’s society, we like to pretend we’ve got life all figured out. We put on a happy face to mask our problems. We appear on the outside as being “put together” though inside we have our struggles. We post images of ourselves and our families on social media that show us at our very best, presenting our good sides and leaving the bad and the ugly hidden from the world.

But the truth is, nobody has it all figured out. We’re all just doing the best we can with the same limited resources – time, money and energy. So what’s the answer? I think we all need to get better at simply asking for help.

Asking for help from others

This is not easy – especially for those who don’t want to appear needy or be seen as dependent on others. However, I’ve come to realize we’ve just got to get over that. A little help from a friend can make a tremendous difference. Let me give you an example from my own life.

My husband works 7am-3pm and leaves the house by 6:30 each morning. He’s worked this shift since before our two kids were born. I start work after 8am, so it’s been my responsibility to get the kids ready for school and drive them across town before I head to the office. The mornings have always been hectic and one of my least favorite parts of the day.

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Health and Fitness, Marriage and Relationships, Mindfulness, Motivation, Parenting and Motherhood, Personal Goals, Work Life and Career

Our Beliefs Influence Our Actions

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We’ve all seen the board sign that says, “She believed she could, so she did,” right?  It makes a nice wall hanging and adds to our décor, but have you ever really thought about that phrase? It’s both accurate and motivating.

Believed she could Board Sign
‘Believed She Could’ Board Sign

I’m learning, through multiple sources, that our beliefs shape our thoughts and emotions, which ultimately determine our actions and behaviors. This makes what we tell ourselves and what we believe extremely important.

My conclusion, of course, is that we need to be intentional about telling ourselves we’ll be successful and believing that we will be. Or telling ourselves that we’re capable and truly believing that we are.

Our beliefs influence our actions

Belief alone is not enough; the other half of the equation is following through and taking necessary actions. However, since beliefs influence our actions, we must first get our thoughts and beliefs solidified.

Our beliefs shape our thoughts and emotions, which ultimately determine our actions and behaviors. This makes what we tell ourselves and what we believe extremely important.

Far too often, we let limiting beliefs about ourselves hold us back from actually achieving what we want in life. We might believe we aren’t good enough or not worthy. Or perhaps we think it’s going to be too hard or that we’ll never be able to change ourselves or our situations.

It’s the difference between having a Growth Mindset and a Fixed Mindset. Believing you are stuck or that your efforts can’t change your life or your current situation, equates to having a Fixed Mindset. But when we believe that our own efforts can make a difference, and that we can change/improve/grow, we have a Growth Mindset. It comes down to what we believe.

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Christian Faith, Mindfulness, Parenting and Motherhood

The 3 Best Times for Connection with Kids

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I grew up in a household where open conversation and dialogue was welcomed. It was how we established trust and a deep sense of unconditional love, acceptance and belonging. My parents welcomed questions and conversations about the hard stuff and the big stuff, but they showed a genuine interest in the little stuff of everyday life, too – and that’s where true connection happens with kids.

Times have changed, and we now live in a digital world in which it often feels like everyone in the household (no matter the age) is behind a screen and uninterested in engaging in conversation. Though it seems that way, that couldn’t be further from the truth. People are still interested in connecting; we just have to be more intentional about making it happen.

From my experience

I’ve found 3 times that are best for true connection with my kids. Times when no screens are present and open conversation and dialogue occur freely and naturally. I welcome these times because I, like my parents, want to let my kids know we have a relationship of trust, they are loved unconditionally, they are accepted, and they belong.

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Christian Faith, Counseling, Marriage and Relationships, Mindfulness, Parenting and Motherhood, Work Life and Career

Creating Space Can Save Relationships & Your Sanity

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With the end of the school year fast-approaching and daily routines  changing, you might think I’m talking about creating space in your schedule. The idea of becoming less busy so you have time to focus on the things that really matter; you know, creating “white space” or “margins” as some have coined it. While I think that’s good and valuable, that actually isn’t what this post is about. Rather, the “space” I’m talking about creating is more of a pause – and one that truly can save your relationships and your sanity.

I’ve been learning and reading about this space, or pause, from several sources lately. If you’re a loyal reader, you know I have a passion for sharing what I’ve learned with others in an effort to help them create the lives they want and live more intentionally. So, let me explain what I’ve been learning about “space” in terms of a pause that truly can improve your mental state and your relationships.

Emotional Intelligence – Intercepting thoughts & emotions

Emotional Intelligence 2.0
Emotional Intelligence 2.0

I recently read Emotional Intelligence 2.0 by Travis Bradberry and Jean Greaves. I also completed training and a self-assessment on the topic to determine my aptitude, or EQ (emotional quotient); similar to how we all have an IQ (intelligence quotient).

The book and the training were both fabulous and helpful. I highly recommend them. What stuck with me the most was how the Emotional Intelligence gurus explained a natural chain of events that occurs often for all of us. It looks like this:

Event/Trigger >> Thoughts/Emotions >> Reaction/Response

When an event or trigger occurs, you’ll experience thoughts and emotions, which will then cause a reaction or response from you. This chain of events sometimes leaves us feeling powerless and controlled by our thoughts and emotions.

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Mindfulness, Motivation, Personal Goals

3 Reasons a Vision Board is Better Than a Resolution

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Forget Resolutions – Try a Vision Board

I’m not against New Year’s Resolutions; I like the idea of them. They’re about reflecting on your life and intentionally thinking of areas where you can improve, do better, or be better. I love that! But, if you’ve never made a vision board, you may want to try it.

Why is a vision board better? I’ll give you three reasons, (and tell you what happened when I created one in preparation for 2018).

1)    Resolutions don’t always stick

We’ve all been there: resolving with grand plans to live differently, but as soon as we’ve “fallen off the wagon” or “blown it,” the resolution goes by the wayside. If it wasn’t sustainable, or it only lasted a few weeks – or even just a few days – into January, it wasn’t very helpful.

Before December, 2017, I had only created a vision board once. It was at a financial seminar about retirement planning. During the seminar, all the attendees, me included, created our own vision boards illustrating our ideal retirement. We were asked to think about how we’d spend our time, where we’d be, who would be with us, and how much money we’d need to achieve those goals or live that way.

I enjoyed the exercise. It forced all of us to think about what we really wanted, digging deep into our personal desires and dreams. It also forced us to articulate in words or pictures what those dreams looked like, which was helpful. We could then begin working towards them – through additional savings and investments, by making more money, or spending less. Further, we could discuss the articulated goals with our significant others or spouses. This helped to ensure we were on the same page and working towards the same vision for our future.

After doing it once and seeing the value in it, I decided to give it another try to articulate my goals as the new year (2018) approached. 

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Mindfulness, Motivation

Feeling Lighter

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The rewards of practicing “less is more.” 

We recently had several days of heavy rainfall, so my girls and I took the opportunity to clean out closets. We sorted through clothes we’d outgrown, clothes we’d worn out, and clothes we were ready to donate.

I absolutely hate this chore and dread doing it each year for the kids. But it’s an absolute must through these years when they are growing like weeds. It was also an absolute must for me who was quickly running out of closet space and fearing one day my wire racks would come tumbling down on top of me due to the sheer weight of all I was cramming in there. Thankfully, I tackled this chore before that happened. 

After working for several hours — one closet and dresser at a time — we ended the day feeling pretty darn good, in several ways: 

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