Signs of spiritual awakening and personal growth

We have finally reached the final post of the Women’s Wellness Challenge 2022! So far we have covered nourishment of the layers of your being, connection to yourself, others and the world around you and cultivating compassion and wisdom. Today’s final post in the series is about signs of spiritual awakening, personal growth and self-actualisation.

What is self-actualisation?

Self-actualisation is defined as reaching your full potential as a human. I understand it to mean realising your purpose in life and then walking that path with confidence and humility. Once we have taken care of ourselves via all of the other steps I have shared in this challenge, we will feel nourished, energised, connected, compassionate and wise – ready to be of service to the world and reach our full potential.

One of the signs of spiritual awakening is realising our true self, connection with the divine and reaching our full potential. Self actualisation is at the very top of Maslow’s hierarchy of needs. It is the final stage of development we can reach after we have satisfied our needs to:

  1. Physical wellbeing i.e. food, water, sleep and warmth
  2. Feel safe and secure
  3. Feel connected and that we belong
  4. Experience self-esteem, status and achievement

I love this simple diagram from Simply Psychology which shows the different needs. I consider each layer as steps toward spiritual growth.

When can we see signs of spiritual awakening?

We can start to see signs of spiritual awakening at any of the layers. But is is harder to focus on “higher” aspects of life when we are struggling to meet our basic needs. If we are stuck in striving patterns because we don’t have enough food, money or security to feel safe, we are going to see the effects in our relationships and other endevours. I know I have certainly experienced this myself!

Self-actualisation is not something that is easily obtained but it is for sure something we can all aspire to. It’s so easy to become trapped by poor physical health, anxieties and fears that hold us back or stress-filled life situations which don’t leave time or energy for exploring our potential. Sometimes the best we can do is to try to create a nourishing life for ourselves and to make the most of each day.

Of course it’s important to acknowledge that many people in the world simply cannot meet even their basic needs. When we are living in a crisis (and it seems like there is one after the other across the world these days), we are simply in survival and reaction mode. But imagine how the world would be if everyone had access to good food, shelter, security and connection and could reach their highest potential!

What it means to grow spiritually

Depending who you speak to, growing spiritually can mean different things. To me, the first signs of spiritual awakening are starting to become aware and attuned to our inner world and our connection to the world around us. Spiritual growth also looks like moving beyond the mundane, ordinary aspects of life and starting to see the magic and beauty around us. Living spiritually means living with purpose rather than on auto pilot and finding meaning in the things that we do.

As we say in yoga, spiritual awakening or enlightenment is realising that “we are the awareness in which everything is arising”. This means we are not our bodies, our thoughts, feelings or our life circumstances but we are the witness to all of that as we experience in deep meditation when we move beyond the ego mind. Those who have chosen a particular religious path might see signs of spiritual awakening as becoming close to God, Christ or another religious figure.

Everything that I have shared in this series so far is a step along the way to becoming more awakened and growing spiritually. I think this is a path we are all walking in life whether we realise it or not. Some might walk faster and others prefer to take their time. There are some slight detours we might choose to take that lead us along slightly different routes but at the end of the day, the destination is the same: realising who we are deep inside and becoming stronger, more content and of service to the world in the process.

Signs of spiritual awakening

In their personal wellness course which inspired this challenge, Well College Global shared some signs that you may be awakening or growing spiritually.

  • Experiencing a shift or deepening into your values
  • Feel like you are living your life with intention and purpose
  • The desire to support others in some way
  • Stronger connection to nature or a higher power
  • Noticing synchronicities and symbols
  • Listening and trusting your intuition
  • Being drawn towards nourishing practices and lifestyles
  • Expressing gratitude and curiosity
  • Dreaming more vividly
  • Cultivating nourishing healthy relationships

Remember though, these are just ideas. Spiritual growth can of course look different and depends entirely on your beliefs and the path you choose to take.

Final note

So that is the end of the Women’s Wellness Challenge 2022! What I had originally intended to be a 5 week challenge has ended up as 2 months but I am glad that I gave it the extra time it needed. I hope you have enjoyed following along with this journey. If you did please like and share your favourite posts with friends and family who might benefit from them.

If you got something out of this series and you are interested in going deeper, I would love to support you! I offer nutrition consultations and health coaching services, both online and face to face here in Athens, Greece. My passion is to guide women like you to nourish your body and take care of your self to find true health, abundant energy and balanced hormones which I believe is the root of feeling well in our female bodies.

I use a combination of western nutrition, coaching psychology, Ayurveda and yoga to support you in connecting to your self and becoming the best version of you. These are the tools I used to heal myself from chronic anxiety, digestive issues and missing periods and I believe whole heartedly in the power of a healthy lifestyle. You can also read testimonials from my lovely clients.

Over to you…

If you would like to work with me to balance your hormones and improve your health, contact me to set up a free 15 minute discovery call. I am a nutritionist, yoga teacher and women’s wellness coach. We work together using a combination of modalities to support your individual needs and help you to feel your best.

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what intuition means

What intuition means and how to tune in

One of the most important things I say to all of my coaching clients is that I am not here to give you the answers, simply to guide you to find the answers within. The same goes when I am teaching yoga. I am there to signpost my students but at the end of the day they intuitively know their experience better than I ever could. In this post we will talk about what intuition means and how to tune into it’s messages.

What intuition means – the definition of intuition

A huge part of improving your wellbeing is developing the connection and trust in your intuition. The definition of intuition is:

“The ability to understand something instinctively, without the need for conscious reasoning.”

When I talk about what intuition means for your wellbeing, I am talking about those subtle messages that you receive which guide you to make the right choices for yourself. By this I don’t mean when you figure things out logically but rather the answers which come up when you find stillness and peace within. Of course there is a place for logical thinking too but when it comes to your own wellbeing, there are decisions which cannot be figured out in such a rational way.

Your intuition can be thought of as your hearts’ desires, your gut feelings or your animal instincts. These are the messages that arise from the deeper layers of your brain via your nervous system and are felt as energy and emotion rater than as verbalisations. There is no weighing up the pros and cons of actions or following of a particular rule. Instead there is a deep presence and consciousness which guides you.

what intuition means
Photo by Luca Nardone on

Intuition and the subconscious mind

This doesn’t mean that you are just acting on a whim though, your intuition is guided by:

  • Past experiences and memories
  • Deeply held knowledge from your lifetime and previous generations
  • Sensory awareness of the situation

It is just that rather than using your brain’s frontal cortex to calculate the potential outcomes in the moment, you let the subconscious mind find the solution for you just below the surface. It can feel like the answer arises from nowhere but in fact there is work going on behind the scenes just below not in your conscious awareness. this means you are more centered and less influenced by external factors.

What intuition means for your wellbeing

There are so many opinions in the world today that it can be easy to get caught up in the shoulds and shouldn’ts and forget that you have the power to make your own decisions. Whether this is in the area of relationships, work, family or even lifestyle choices like your diet and movement routine, there is always someone who will tell you that what you are doing is wrong and that their way is better.

We are all unique individuals with our own life story, personality and physical make up. There is no one in the world who can tell you what is right for you. Have you ever made a choice for yourself which seemed like the right thing to do based on logical thought and other people’s advice but to you it just felt wrong? What was the outcome of the situation? Maybe you thought afterwards “I knew I shouldn’t have done that” or “Why did I think that was a good idea?”.

How to develop your intuition

Without a strong connection and trust in your intuition, you can easily be swept along with whatever the trend of the day is, whether it works for you or not. Instead I encourage you to start to foster this relationship with your intuitive knowing. There are several ways you can develop connection with your intuition:

  • Regular meditation practice
  • Journaling using stream of consciousness technique
  • Exploring art, music or any creative outlet
  • Spending time alone
  • Practicing yoga to release and open the pelvis and heart (increasing the prana or energy flow to these areas)
  • Looking for symbols and synchronicities in your environment
  • Being in the natural world

Intuition is a power that grows the more you use it. As you make choices that feel in alignment with your inner knowing and things work out, you will start to gain more trust in these messages.

Today’s challenge: Digital detox to tune into your intuition

One thing that constantly distracts us from our inner knowing is technology. It’s so easy to turn to Google whenever we have a question or to head straight to Instagram when we need inspiration or YouTube for advice. But what if these things didn’t exist? How did humans find answers before technology arrived? Probably they sat with their puzzle for some time and let the answers come to them!

Our minds are amazing, creative, inspired, inventive tools that we don’t make the most of. It’s so easy to rely on external answers rather than listening to our intuition. So your challenge for today (or any day this week) is to try a digital detox from all devices. Observe how you feel and any urges to use technology that arise. If you have a question or problem to solve, sit with it and see what comes up.

See you in a few days for the last post of the Women’s Wellness Challenge series which is about energy and self actualisation!

Over to you…

If you would like to work with me to balance your hormones and improve your health, contact me to set up a free 15 minute discovery call. I am a nutritionist, yoga teacher and women’s wellness coach. We work together using a combination of modalities to support your individual needs and help you to feel your best.

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how do you find your purpose

Help! How do I find my purpose in life?

how do you find your purpose

We are coming to the end of the 2022 Women’s Wellness Challenge. I hope you have taken something helpful as you have followed along with this series. I have enjoyed writing it so much and it has been a learning experience for me too. Today’s topic is especially interesting as I too am on a journey to find my purpose in life.

Don’t forget to save the link to the posts in case you want to come back to something at a later date! Even though this was (supposed to be) a 5 week challenge, there is so much to integrate over the months to come so feel free to revisit each topic slowly to really absorb the information and put into practice to support your wellbeing.

Today’s post is all about following your passions and asking “how do I find my purpose in life?”

How does finding your purpose support your wellbeing?

I believe that we all have something that lights us up and energises us from within. Something we feel that we came here to do. By this I don’t necessarily mean your work or your career. I think there is almost a pressure these days to turn your passion into your job and I don’t think it always needs to be. Your purpose could be anything from a creative pursuit, volunteering for a charitable cause to being a community leader or activist.

Having a purpose in life helps you to give your life meaning and value. When we feel that we are part of something greater than ourselves or that we are contributing to society in a meaningful way, we naturally experience heightened self-worth and a sense of confidence in ourselves. Having meaningful goals gives our lives direction and gives us a reason to get out of bed in the morning on difficult days.

There is a profound sense of wellbeing that arises when we feel we have a purpose and we are following it with all of our heart. When we are following our passions we can tap into a natural state or flow and draw energy from some invisible resource. This energy can then overflow into other areas of our lives including our relationships, family and communities. Our spirit is enlivened when we follow our passions and live our purpose and it shows giving us that vitality and spark from within.

Of course, this comes with practicing balance and self-care. It is also possible to burn out if we follow our passions with no regard for rest and recharge – a lesson that keeps showing up to be learned in my life!

How do you find your purpose?

Finding your purpose can sometimes be more difficult than it sounds. If it feels complicated to you, perhaps you are over thinking it. Often we believe our life purpose has to be a grand goal when it reality it can be anything that gives our lives meaning. Usually our purpose is the most obvious thing in our life. The thing that keeps popping up where ever we go. The thing we find any excuse to bring into conversation. Whatever we naturally gravitate towards when we have free time and no demands.

So how do you find your purpose? Greater Good Magazine shared six tips for finding your purpose:

  1. Read widely to connect with others
  2. Understand your life’s lessons
  3. Cultivate gratitude and awe
  4. Notice what you are remembered for
  5. Find or build community
  6. Tell your story

Very Well Mind have also offered similar tips to discover your life purpose:

  1. Volunteering time or money to help others
  2. Seek feedback about your strengths
  3. Spend time with positive and inspiring people
  4. Start conversations with strangers
  5. Explore your interests
  6. Go after injustices that trigger you
  7. Focus on what you love

Notice some similar themes? Finding your purpose is all about getting out into the world, spending time with others, going after whatever triggers strong emotions in you (especially joy!) and being generous with your time and energy. When we feel tired or stuck in a rut, these can be the last things we want to do. It becomes easy to stay in our routine and within our comfort zone. But to create a meaningful life that supports our wellbeing, sometimes we need to get a little uncomfortable!

A shift in perception towards meaning

Sometimes we are already following our passions and purpose but we fall into the trap of living in auto-pilot. Instead of giving true meaning and intention to our actions, we act out of habit and obligation. For example, I love teaching yoga and supporting women to improve their health and wellbeing. However, if I am feeling unmotivated or tired I can end up serving from a place of responsibility and duty rather than from a full heart space. Not only does this drain my energy but it does not support my students and clients fully either.

This could be the same for anyone in a healing or teaching profession, someone supporting a charitable cause or an artist creating a masterpiece. It can happen with mothers dedicating to nurturing a family or with sports women aiming for a world record. Falling into habitual action and forgetting our purpose and our values can impact our wellbeing as we lose the sense of meaning in our day to day lives. We might feel tired and stressed and wonder why we are doing what we do.

In this situation, simple shift in perception can often make all of the difference. A daily reminder of our purpose, why we are doing what we are doing, can be enough to take us from feeling lost, bored or overwhelmed to passionate and vital again. We can support our wellbeing by reigniting our passions and knowing that we are here with a purpose and loving what we do. This fills our heart space with prana or life life energy that radiates into the rest of our lives.

Today’s challenge: How do I find my purpose in life?

So for today’s challenge, I encourage you to spend some time reflecting on your life so far. Ask yourself which life experiences have you had which have inspired you to share and express yourself or to help others in some way? This could be witnessing someone suffering and having the desire to help, being moved emotionally by art or literature, being taught a skill at a young age and diving into it or perhaps experiencing chronic illness and awakening the desire to help others to heal.

Then ask yourself what can you do to bring more of this into your life? Maybe you need to change your lifestyle to create space for something new. Or perhaps nothing needs to change but a shift in perception.

Over to you…

If you would like to work with me to balance your hormones and improve your health, contact me to set up a free 15 minute discovery call. I am a nutritionist, yoga teacher and women’s wellness coach. We work together using a combination of modalities to support your individual needs and help you to feel your best.

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how do you find your purpose

staying active in autumn

Why you should honour your personal values

If we want to live a life that is truly satisfying, it is so important to live in alignment with our personal values. These are the things that we prioritise when we make decisions and take action. Your values give your life meaning and direction and without them life can sometimes feel confusing and overwhelming. Living out of alignment with your values can feel uncomfortable and stressful and definitely does not support your wellbeing.

Being clear on your personal values helps you to respond better to challenging situations and feel like you are living life with purpose. By understanding our values we get a clearer image of who we are and what we came here to do. This supports our wellbeing by allowing us to create the life that leaves us feeling satisfied and connected to our truest self. We spend our time and energy on the things that bring us joy and fulfillment rather than letting the demands of society take first place.

Examples of personal values

The beauty of personal values is that there is no right or wrong – they are completely unique to you! Of course, your values will be influenced by the family and society you grew up in, your life experiences and philosophies and traditions you encounter along the way. But at the end of the day it is you who decides what your values are and what is important to you in your life.

There are infinite number of personal values you could choose from. Here is an example list of values I have adapted from Better Up:

  • Altruism
  • Relationships
  • Friendship
  • Learning
  • Career
  • Self-respect
  • Open mindedness
  • Flexibility
  • Spirituality
  • Community
  • Inner peace
  • Adaptability

These are umbrella terms which can incorporate many other values within them. For example, the personal value of health could include physical fitness and mental health. The personal value of leisure might mean adventure, fun or excitement for you. Valuing community can incorporate kindness, justice and humility. You can be as general or as specific as you like.

How to use your personal values

Once you have identified your personal values, what do you do with them? You can use your values to set goals and to give direction to the actions you take each day. Check in with yourself regularly and ask if the life you are living is in line with your values. If not, what needs to change? If you value health, are you prioritising eating well, reducing stress and moving your body? If you value connection, are you taking the time to nurture your relationships and spend time with your loved ones?

Sometimes we don’t realise that we are acting out of alignment with our personal values. I heard on a podcast with Brene Brown the other day the concept of drifting. This is when we are unclear on our values and so we take the path that is set out for us by society or our environment. We act on auto-pilot rather than with purpose. Not to say that we take the easy path, often it feels very challenging as we are unconsciously acting out of alignment with our values. At some point we become aware and it is time for some big changes.

My personal values

My personal values have certainly changed over the years. In the past I valued achievement and career above all and had a strong spirit of adventure. These days I still love to explore and travel but I value family, relationships and my health more than success and achievement.

Sometimes I forget and I find myself working more than I’d like but to I soon realise that it is not what brings me fulfillment. Rather I am committed to building community and supporting women to improve their health and wellbeing and that’s why I show up here and to teach yoga.

*I am now qualified but I love the image!

You might also find your values change as you grow. When we are younger we might value adventure and excitement over security. Once we have children we could start to value family and spirituality more. Perhaps a stressful period triggers a shift in your values to health and leisure rather than career. It is therefore important to review your values every once in a while so that you are acting with intention rather than out of habit.

Today’s challenge: Identify your personal values

If the idea of values is interesting to you, today’s wellness challenge is to make a list of your top 5 personal values. You can use the list above as a starting point or come up with your own ideas. If you are part of the Moon Life Well Women Facebook group I will be sharing a worksheet to support you in identifying your values.

Once you have your list, take a moment to reflect on your current goals and lifestyle. Ask yourself – am I living in alignment with my values? If not, what small changes can you make to start to prioritise those things that are most important to you?

The next post in the final week of the Women’s Wellness Challenge will be about finding and living your purpose in life so make your you are subscribed to be notified!

Over to you…

If you would like to work with me to balance your hormones and improve your health, contact me to set up a free 15 minute discovery call. I am a nutritionist, yoga teacher and women’s wellness coach. We work together using a combination of modalities to support your individual needs and help you to feel your best.

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Could curiosity be the key to better wellbeing?

As a Women’s Wellness Coach, one of the key tools I learnt in my training was developing my curiosity. This means truly listening to my clients, encouraging them to go beyond the surface and encouraging them to ask the questions of themselves that will give them the solutions they are looking for to resolve their health challenges. As coaches (or therapists, counselors, etc.) we are not there to have all of the answers but rather to support and guide people as they walk along a path to healing and self-discovery.

In today’s post, I want to share about the importance of developing your own curiosity when it comes to your health and wellbeing journey.

The importance of curiosity on your wellbeing journey

We live in an age of information where we can find facts or others’ opinions at the click of the button. It is easier than ever to turn outside of ourselves for answers, whether that is through books, research, or listening to others’ social media stories of healing. We no longer trust ourselves and have forgotten how to tune into the wisdom of our own bodies.

I’m not saying we shouldn’t seek external information to support us. But it does become a problem if we blindly follow advice without taking a moment to check in with ourselves and ask “Does this feel right for me?” or “Is this really working?”. Without this simple act of curiosity, we can end up taking actions to support our health that actually hurt us in the long run.

For example:

  • Following a diet that doesn’t work for our constitution
  • Exercising in a way that leads to exhaustion or injury
  • Spending money on supplements that are harmful or at least a waste of money
  • Chasing goals that aren’t aligned with our true values

All of these things can be harmful to our wellbeing as we are acting out of alignment with what our body and spirit really needs. If your healthy lifestyle feels like a chore or a stress, it is time to get curious!

Ways to exercise your curiosity

Curiosity is a state of mind rather than a skill to be learned. We are all born as naturally curious beings. As babies and children we face the world with wonder and awe and we want to know what it is all about. We use our bodies and our senses to explore and experiment as we build our understanding of the way things work. We enjoy learning new things in school, are interesting in meeting new people and are fascinated by the natural world.

As we get older, our ideas about the world start to become more solid and fixed. We stop questioning so much and tend to believe that we know exactly how things are and what is possible. We can become stuck in a rut with daily routines that don’t always support us but have become easy and habitual. Until our health reaches a crisis, we might not notice that our lifestyle is having a negative impact on our health – because we don’t ask.

Becoming more curious can be as simple as asking questions like:

  1. What do I need right now to support the 5 layers of my being?
  2. How do I really feel about this life situation?
  3. How does my body-mind respond to this diet/exercise/routine?
  4. What truly interests me that I would like to learn more about
  5. Where/what can I explore that is new to me?

Curiosity can also support healthy relationships as we take the time to listen to our loved ones and learn about their feelings and experiences. It can be the antidote to judgement if we meet someone new. Without curiosity, we might write someone off before we get chance to really know them and miss out on a great friend or teacher. Everyone that we meet has an interesting story to tell, if we take the time to listen.

Checking in with your body

I meet so many women who have developed health issues, in particular hormonal imbalance because they didn’t listen to their body. If you have read my story, you will know this was the case for me too. Subtle signs such as tiredness, cravings, injuries, mood swings are our bodies’ way of telling us that something isn’t working. If we learn to notice these messages early on and course correct, we can support our bodies’ to stay in balance.

So as you make changes to support your health in the future, stay curious. Always check in and listen to your bodies’ response and take note of your:

  • Energy levels
  • Mood and emotional stability
  • Sleep quality
  • Digestive function
  • Libido
  • Strength and stamina
  • Skin and hair quality

When your lifestyle is balanced and in alignment for you, you will experience balance in all of these areas. If something feels off, ask yourself what needs to change? You might think you don’t have all of the answers but if you find quiet and stillness within, your intuition will guide you.

Today’s challenge: Get curious

Now we are in week 4 of the Women’s Wellness Challenge, it’s time to get curious and ask yourself what is working and what isn’t. Reflect back on everything you have learned and any changes you have made and truly ask yourself if you are on the right path. If you would like to do an-depth assessment of your wellbeing, check out the downloadable Wellbeing Questionnaire  to see how you are doing on the 6 areas of holistic health.

Over to you…

If you would like to work with me to balance your hormones and improve your health, contact me to set up a free 15 minute discovery call. I am a nutritionist, yoga teacher and women’s wellness coach. We work together using a combination of modalities to support your individual needs and help you to feel your best.

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Grow your wisdom to support your wellbeing

We have arrived at week 4 of the Women’s Wellness Challenge which is all about growing your wisdom. I hope you are enjoying the challenge so far, whether you are following along with me in January 2022 or you have found this post at some point in the future. This weeks’ topic of wisdom is an interesting one and I am so glad that Well College Global included it in their Personal Wellness course which inspired this challenge!

What does it mean to be wise?

The Cambridge English dictionary defines wisdom as:

The ability to use your knowledge and experience to make good decisions and judgments”

In general, wise people are not simply those who have amassed large amounts of factual knowledge but they are those with real life experience, empathy and grace. Some famous wise people include:

  • Mother Theresa
  • Gandhi
  • Socrates
  • Winston Churchill
  • Lao Tzu

All of these people show wisdom in their own way, whether it is intellectual pursuits, philosophy, leadership or charity work. What they all have in common is the ability to read a situation and know what to do. They are usually action takers, change makers and creative thinkers.

Many religious or political leaders, scientists and activists could be called wise, but equally others in the same life role can be lacking in wisdom. Similarly, there are plenty of normal people who have developed wisdom during their life. This is one reason why it is so sad that we spend less time with the elderly nowadays. Older people have a huge amount of life experience and often have a lot of wisdom we can learn from – they have seen it all!

Why is wisdom important for your wellbeing?

When it comes to your wellbeing, having wisdom allows you to make decisions for your health which work for your individual body and your unique life circumstances. It means you will be less likely to get caught up in the next new health trend and end up harming your body.

Speaking personally, when I was younger I got caught up in many fad diets and unsustainable lifestyle habits in the name of “health”. It took me many years to develop the wisdom to be able to make truly healthy choices and to intuitively know when something is not right. This meant going against the grain, giving up diet culture and learning to listen within for guidance.

Wisdom helps you to find meaning an purpose in your life and to create strong, supportive communities. When we become wise, we realise what is truly important in life and can let go of anything that is not aligned, whether this is the belief that more money, less kilos or the perfect marriage will bring us fulfillment. We learn to be fascinated by the twists and turns of life and less caught up in perfecting the details.

Wisdom allows us to relax more into the flow of life. When we have the wisdom to know what we cannot change and accept it, our stress levels are hugely reduced. One of my favourite quotes is:

How can we grow our wisdom?

Research by Cop MacDonald shows two key ways to grow our wisdom:

  1. Via the influence of other wise beings.

    This includes the books that you read, the podcasts that you listen to, the art that you see as well as real life teachers, mentors and guides. In the peak of social media, this is more important than ever. Anyone can call themselves an “influencer” without having real wisdom or life experience. It’s up to you to use your intelligence, intuition and perceptive capacities to know what is good for you and what isn’t.

    I regularly carry out a social media clean up to make sure that the energy I am allowing in through these channels is in line with what I want and who I want to be. Some of the wise teachers I currently follow include Uma Dinsmore Tuli, Alexandra Pope, Dr Ray Peat, BKS Iyengar and Marianne Williamson. This doesn’t mean you should follow them too, but rather find your own teacher that can inspire and guide you on your path.

  2. Through wisdom building practices

    As well as learning from others, we can develop our own wisdom from within. One of the main ways to do this is simply through mindful living. By that I mean living with intention, purpose and with an awareness of your life experiences and how you can learn from them. In addition to daily mindfulness practice, formal practices of meditation, journaling and menstrual cycle awareness can help you to tune into your inner wisdom.

    Self-reflection is an important tool in yoga to tune into the physical sensations, energies, emotions and thoughts that arise in your experience during a practice. The same goes during any life event – pay close attention and it will always have something to teach you. It is so easy to live life in auto-pilot but only when we are truly present can we fully experience life and learn its’ lessons.

Today’s challenge: Who are your wise teachers?

I hope you enjoyed the first post of this week about wisdom and your wellbeing. Your mini task for today is to make a list of all of the teachers in your life that you consider wise. This can be people that you know in real life or those that you learn from through books or other media. Any one that you look up to and learn from can be considered your teacher.

Once you have your list, you can review it and see if there is anything missing to support the area of your wellbeing you wish to develop. If you get stuck, go back to the 5 areas of whole being nourishment to learn about the different layers of your human experience.

The rest of this week we will be focusing on specific ways to grow your wisdom including meditation, curiosity and having a light heart. If you’re interested, make sure to subscribe by email to be updated on the next post!

Over to you…

  • Comment: Who do you consider your wise teachers? I’d love to hear from you!
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scenic view of ocean during sunset

How to find true connection with yourself

The second week of the Women’s Wellness Challenge is all about connection. That is connection to our inner selves, others around us and the beautiful planet we call home. Feeling connection with yourself is such an important aspect of our overall wellbeing. Without connection we can feel lonely, isolated and unsupported. On the other hand, feeling connected boosts our energy and vitality. It gives our lives meaning and allows us to experience shared emotions such as joy and love.

These days, it is more important than ever to focus on nurturing our connections. We are living in an era of loneliness where the combination of social media, loss of community and more recently the pandemic have made it so easy to become disconnected and distracted. It takes effort to keep connections going when our daily interactions are so limited. But it’s one of the most important things we can all do for our health and wellness right now.

The importance of connection with your self

We will get to connections with others and your community later in the week. For today we will focus on deepening your connection to yourself. It is important to start with strengthening this foundational relationship with yourself. This enables you to go out into the world without losing a sense of who you really are. Without this relationship to your true self, you can end up living in a way that feels inauthentic. You say and do things that you think you should rather than listening to your own intuition.

Conversely, when you feel connected to yourself, you know who you are, your values, what you like and dislike. You aren’t swayed by others opinions or what is deemed acceptable by society. Rather you are able to truly tune into your own inner knowing. You feel a sense of inner peace and confidence that who you are is ok. On top of that, you are less likely to fall into the trap of self-comparison or judgement. This means that you are also more likely to accept others as they are, knowing that we are all unique but part of the same greater whole.

How you can lose connection with yourself

With all of the intensity and stimulation of society, we can easily lose sight of ourselves. The demands of a career, family or just the fast pace of daily life today is enough to leave us feeling lost and wondering who we are. We go through life on auto-pilot acting mindlessly out of habit and distracting ourselves with social media or any other addiction. Trust me, I have been there!

Some common ways you can lose the connection with yourself:

  • People pleasing i.e. over accommodating the demands of others
  • Trying to fit into society norms
  • Periods of intense stress or big life changes
  • Over identifying with particular roles in life
  • Too much technology or other distractions

This is a very normal process that we all pass through at different phases in life. Being able to recognise when we are falling in to the trap of disconnection and taking actions to re-connect will make these periods pass more quickly and with less impact. Feeling uncertain, unable to make decisions or overly anxious and afraid are all signs that it is time to to re-connect with yourself.

How to reconnect with yourself

  1. Time alone

    One of the most important factors for re-connecting with yourself is spending time alone. We are constantly bombarded by information from others and the world around us. Whether it is in person or online, we barely go an hour without reading or hearing opinions from others. Although it is important to listen to others opinions, without time spent alone it is difficult to process this information and form our own opinions about things. Even though connection with others is important, we need time alone to connect with our spirit. Being in nature can also take this to the next level!

  2. Journaling

    Journaling can be a very useful tool to support you in connecting to yourself. Through writing in a journal, you can start to unlock your deepest thoughts and feelings that you might suppress during every day life. A journaling practice can be as simple as asking yourself “How do I feel today?” or “What are my true thoughts/feelings about X?”. You can then free write until it feels complete. It is better to write with a pen and paper and write quickly, without reading or editing as you write. This way you allow your inner voice to take over and you write in an uncensored and unfiltered way.

  3. Personality tests

    Personally, I find personality tests so useful in understanding who I am and how I behave. Of course they are made by others and are always a generalisation but some of them are very detailed and have been heavily researched by psychologists. My favourite is the 16 personalities test which you can take for free here. The results tell you which personality type you are most like inluding personal strengths and weaknesses, tendencies in work, family and love life. It can be very useful to see things from this perspective and you might learn something about yourself that you had never thought of. Always AHA moments galore with these tests!

  4. Meditation

    Finally, meditation is the ultimate way to connect with yourself. Through meditation practice, you are able to witness your thoughts, sensations and emotions. You realise that the true you is actually separate from all of this. Your deepest inner self is an observer, the one who experiences everything through the lens of your senses and the filter of your mind. When you connect with this deep part of yourself in meditation, you realise that no matter what happens in the outside world, no matter how painful something might be you will always be ok. Meditation doesn’t have to be complicated. It can be as simple as sitting in silence, focusing on your breath and observing anything that arises in your experience.

Be your own cheerleader

Connecting with yourself in this way will help you to become your own cheerleader. By this I mean you will be there for yourself and stand up for yourself no matter what. Feeling this strong anchor point inside helps you to navigate difficult times and know that you can make it through. You are able to listen and attend to your own needs which then allows you to go out into the world and support others from a place of fullness. It is important four your wellbeing to know when it is time to give and when you need to receive.

Feeling connected to yourself and confident in who you are will also support you in making any change you want in your life. If you are aware of your strengths then you can use them to your advantage. On the other hand, if you know your weak points you can plan ahead and put strategies in place to support yourself through any difficulties. As I always say, this is not about judging yourself but about knowing and supporting yourself. This also means not taking yourself too seriously and being able to laugh at your quirks and “flaws” knowing that it is part of being human!

So that is all for today, tomorrow we will be moving onto the topic of connection with others and the importance of belonging for your wellbeing. If you have been feeling alone recently and feel like you are in need of more connection in your life them stay tuned because this one will be for you!

Today’s challenge: Identify your strengths and values

Your challenge today is simple! Make a list of 5-10 character strengths that you possess. Some examples include:

Optimistic Hard working Organised Ambitious Friendly Adventurous Creative

Loving Kind Persistent Focused Patient Resilient Practical Generous

Feel free to choose from this list or add your own. It’s better to do this by yourself if you can but if you feel stuck you can ask close friends or family for their ideas. Once you have your list, see if you can narrow it down to your top 3. How can these strengths support you in reaching your goals? How can you use them to your advantage?

Over to you…

If you would like to work with me to balance your hormones and improve your health, contact me to set up a free 15 minute discovery call. I am a nutritionist, yoga teacher and women’s wellness coach. We work together using a combination of modalities to support your individual needs and help you to feel your best.

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Food as nourishment not punishment

How many times have you started a new year by vowing that this will be the year you finally succeed on that diet? Perhaps you have signed up to Weight Watchers or bought a book about the keto diet and have committed to going all in? After indulging over the festive period it is normal to want to cut back a little but this cycle of over eating and restrictive dieting can be detrimental to our overall health and wellbeing.

For some reason, as humans we seem to like extremes. We so often think in black and white, all or nothing principles. We are either eating everything in sight or we are vowing never to touch another cake or chocolate bar again. Food can be a source of punishment, either harming us through over-indulgence or equally through deprivation and restriction. But what if there is another way?

Food as nourishment

Food can also be a source of nourishment for our body, mind and spirit. Think about it – what you eat literally becomes you! Your food provides the building blocks that make up your skin, bones, hair and all of your internal organs which keep you alive. What you eat also provides the energy for you to live a rich and fulfilling life, to work, to be creative and to maintain supportive relationships. It connects you to your environment, community and your culture.

Eating a low energy or low nutrient diet is the number one way to create a life that is low in energy and nourishment. My mantra when I was recovering from chronic dieting was “RESTRICTED EATING = RESTRICTED LIFE”. On the other hand, by consistently nourishing yourself with lots of healthy foods (without necessarily eliminating “unhealthy” foods), you will have the energy and enthusiasm to create the life that you dream of. As Geneen Roth rightly said:

Trusting your body

There are so many popular opinions about what a healthy diet is that it can be overwhelming. Fans of keto or Atkins diets say that carbs are the devil and a high protein, high fat diet is the way to achieve lifelong health and weight loss. On the other hand, doctors and dieticians recommend high carb plant-based diets to over come disease and stay slim. Weight Watchers and Slimming World advise to eat whatever you like as long as you stay within your points allowance for the day.

All of these diets “work” in the sense that they can help you to lose weight or in some cases to heal health conditions. But they all have one thing in common. A lack of flexibility and the transfer of power and motivation to something external. By following a restrictive diet, you are saying that you do not trust your own body to keep you healthy and that someone else knows better. I believe the opposite that our bodies know best. It is simply our environment that can make things difficult!

You might think that your food habits are a result of willpower. Either a lack of willpower or a strong will to eat healthily. However, recent research shows that most of our choices are based not on conscious decisions, our goals and motivations but rather on habit and environmental influence. Our brains like to conserve energy and the easiest way to do that it do put simple tasks, like eating, on auto-pilot. Simply put, we eat the way we do because it’s what we are used to.

Changing your food habits

This is why changing your diet is so difficult at first. You go from preparing and eating food automatically to having to think about every decision which takes a lot of effort! You might need to learn new recipes, go shopping more often and spend more time in the kitchen. But if you manage to convert these new knowledge and skills into habits, they soon become the norm and are much easier to maintain.

When I work with clients, we follow the VISION-GOAL-ACTION protocol.

This means starting with an overall vision for your future health, setting some goals to motivate you and then deciding on simple actions that you can take daily to work towards those goals. This is a proven technique that actually works. Consistent actions, no matter how small, are what become your future positive habits that over time bring you closer to achieving your goals and becoming your vision of your healthiest self.

Some tips for creating healthy habits around food:

  1. Always write a shopping list and stick to it – It is much easier to use your willpower once to not buy things you don’t want to eat than it is to use it again and again to not eat the foods that are already in your cupboard

  2. Learn a few simple, tasty, healthy recipes – We all know that feeling of coming home after a long day at work and having zero motivation to cook a healthy dinner. Having go-to meals that you can prepare easily without thinking is so important for these situations

  3. Focus on what you can add to your diet – So often when trying to eat healthily we think about what to avoid but our brains are literally programmed to want what is forbidden. It is much better to focus on adding in healthy foods that trying to remove unhealthy foods!

  4. Make your meals a ritual – Mindful eating is the number one way to tune into your bodies’ intelligence. It knows what it needs and how much if you only listen. Eating meals in a peaceful, quiet environment without distractions makes mindful eating much easier

  5. Take pleasure from your food – This one should go without saying but sadly, many people think that healthy eating has to be boring and tasteless. In reality, a truly nourishing meal can be extremely satisfying and tasty one we let go of the idea that health is dry chicken breast and salad.

So what exactly is a healthy diet?

I prefer to keep things simple! There is no one-size-fits-all diet that can meet all of our needs. The amount of food, the ratio of food groups and how you should eat depends on many factors including:

  • Age
  • Gender
  • Metabolic health
  • Activity level
  • Body composition
  • Life stage
  • Stress
  • Climate and season

I wrote more about this in a previous post: What is the perfect diet for humans?

To put it simply, the healthiest diet is one that consists of mainly whole, unprocessed food, includes lots of fresh plant-based foods and has plenty of variety.

This definition of healthy eating is not restrictive and can be applied to many different dietary patterns. Throughout history, humans have survived and thrived on a huge variety of diets depending on which location of the world they live in. But what they all have in common is that they eat an abundance of real food which come from the earth (including animals as well as plants).

Eating with the seasons

Something that has been lost in many developed societies is eating with the seasons. Historically, humans would have had a huge variety in their diet, simply by eating what was available to them in their environment throughout the year. Nowadays, we have huge supermarkets full of preserved, processed foods and produce imported from all over the world. We are spoilt for choice and although this does give us variety, it also cuts that spiritual connection with nature that we can experience through eating a more natural diet.

I first became interested in seasonal and local eating for environment reasons. I wanted to reduce the carbon footprint of my diet by eating less foods that had been transported across the world by plane. But I soon realised that eating with the seasons also has health benefits. Eating locally-grown produce means the food is probably fresher and as seasonal foods grow abundantly, they have usually been sprayed with less chemicals to protect them. I also feel like nature knows best and perhaps in the future we will find out that the nutrients available in foods at particular times of the year offer us particular nutrients just at the moment we need them!

Why not try making a list of a few foods you would like to include in your diet each season? Experimenting with new foods and recipes each season is a fun way to connect with nature and make sure you are getting a variety of fresh foods into your diet. If you’re in the UK, you can use the calendar below to find out which produce is available locally each season. BBC also have a seasonal recipes section which is great if you are unsure where to start. If you live elsewhere, you can Google search “seasonal foods” and you should find some helpful resources.

BBC Seasonal Produce Calendar

BBC Good Food Seasonal Food by Month

The best diet is the [insert your name here] diet

Overall, when it comes to the way you eat, it is important to find what works for YOU and not listen blindly to others. The only way to do this is to experiments with different food and eating styles and pay attention to how you feel. This might sounds obvious but how many times have you eaten a meal and genuinely observed how you felt after?

Usually we only notice if there is an extreme reaction, for example if a particular food makes us feel sick or causes bloating. But what you eat affect you in so many ways including your energy levels, stamina, mental clarity, mood and even the quality of your sleep. The amount of food you eat, the combinations of foods at each meal and even the timing of your meals can impact the way you feel throughout the day.

I shared in a recent post about the different body types according to Ayurveda and how particular foods can influence individuals in different ways. For example, one person might feel energised and clear on a diet high in raw fruits and vegetables whereas another might feel freezing and lethargic. Some people need more protein and animal-based foods to support their constitution, whereas others thrive on a vegetarian or vegan diet. Many people love three-square meals a day but some feel better with smaller meals and snacks.

All of this is to say that there is no simple right answer as to what to eat to be healthy. But this should be a good thing! You can shift your perspective from following dietary rules to asking your body what it truly needs to be nourished each time you eat. Every meal is an opportunity to support your physical, energetic, emotional, mental and spiritual bodies as I explained in yesterday’s post. If you learn to see food as nourishment, you will no longer be trapped in the cycle of dieting and over-eating but you will naturally come to a place of balance and find peace with food.

Today’s challenge: Complete a food diary

One of the tools I use with my health coaching clients is a food diary. Not as another way to count calories and deprive yourself, but as a way to see objectively what, when, why and how you eat. Today’s challenge is for you to complete a food diary for a minimum of three days this week, using the downloadable template below to:

a) Record when and what you eat throughout the day as well as how you were feeling physically and mentally before and after eating

b) Review your whole day of eating and check for the above principles. Did you eat mostly whole foods? Was there plenty of variety in your day or week? Did you include lots of fresh plant-based foods?

Hopefully this activity will be enlightening and you will see for yourself some simple changes you can make to improve your diet. It is important to do this task without self-judgement or criticism – what you eat says nothing about who you are as a person, it is simply the food habits that you have right now.

If you are in the Moon Life Well Women Facebook group, I will be sharing some additional resources to support you in making healthy changes to your diet. So enjoy and I will see you tomorrow when we will be moving onto to the topic of movement!

Over to you…

If you would like to work with me to balance your hormones and improve your health, contact me to set up a free 15 minute discovery call. I am a nutritionist, yoga teacher and women’s wellness coach. We work together using a combination of modalities to support your individual needs and help you to feel your best.

  • Please like this post and share to support my business
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  • Follow me on Instagram and Facebook for daily updates and inspiration

Youtube channel update!

Good morning everyone! Just a quick check-in to say that my Youtube channel is now live again. I have filmed a short channel intro video and I hope to be more active on there in the coming months. I want to share with you free yoga and meditation videos plus informational and motivational videos on nutrition and lifestyle for holistic health. The channel will be mainly focused on women’s health but guys you are welcome too! If you have any topic or video requests, shout in the comments below and I will do my best to make it happen.

I am not at all a natural in front of the camera but this is me getting out of my comfort zone and expanding my horizons so I also want to take this opportunity to encourage you to do the same! What is one thing you have been wanting to do but fear is holding you back? Is there one small action you can take today to move you closer to this goal? Remember that our thoughts and fears only exist in our imagination…

“Fear is nothing more than an obstacle that stands in the way of progress. In overcoming our fears, we can move forward, stronger and wiser within ourselves.”

6 elements of holistic health coaching

As a Nutritionist, Yoga Teacher and Women’s Wellness Coach, I love to support women to improve their overall health and wellbeing! Wellness coaching incorporates more than just the usual diet and exercise program that we associate with health coaching, it is about building holistic health which will leave you feeling confident, energised and enthusiastic about life again. Holistic health coaching focuses on 6 main elements which I will explain in more detail in this post as well as how I work with clients who are looking to make improvements in this area of their health.

At the end of the article I will provide a Wellbeing Assessment questionnaire so that you can carry out your own holistic health assessment at home. This is the exact same health assessment that I use with my health coaching clients in our initial session to help us set direction for our work together.

Physical health

Even though, I fully believe that we are more than our bodies, our physical bodies are the way we experience life and therefore it is a foundation of holistic health coaching. This is not necessarily about being in a perfect state of physical health but it is important for us to maintain an adequate state of physical health to live the life we choose. Physical health includes:

  • Good functioning of our bodily systems
  • Healthy immune function and rapid healing
  • Normal metabolic markers such as blood sugar and blood pressure
  • Relatively free from disease and pain
  • Ability to participate in life including social and work activities

Some clients who want to improve their physical health are under the supervision of a doctor and need support and accountability from a health coach to help them stick to their health management plan, for example quitting smoking, reducing alcohol consumption or a lifestyle program to manage diabetes or high blood pressure. Other clients prefer to focus on the other elements of holistic health and as a result see improvements in their physical health markers. Either way we work with approach based goals, concentrating on building positive habits for physical health rather than outcome based goals which focus on the end result such as weight.

Sleep and energy

Anyone who has experienced poor sleep (calling all Mums out there!) or suffered with insomnia, will appreciate the importance of good sleep and energy levels. We need to sleep well in order to function at our best and enjoy life rather than feeling like we are constantly dragging ourselves through the day. For adults, sleep experts recommend anywhere from 7-9 hours sleep per night for optimum health and wellbeing. A holistic health assessment of sleep looks at both the amount of sleep that you are able to get as well as the quality of that sleep and the energy that you experience. For example, do you wake feeling refreshed and rested or do you start the day already feeling exhausted and wondering how you will make it through to the evening?

For clients who focus on improving sleep and energy levels, we work on creating space in your life for sleep and developing helpful routines to help you relax and wind down to ensure you get a good quality sleep. Often, we know what we need to do to improve our sleep but prioritising and staying accountable to these actions is the hard part, that is where a health coach comes in! I typically use a sleep journal with my clients to help them to identify patterns and factors which influence the amount of quality of sleep they are able to get. We also explore how you are using your energy throughout the day and identify “energy drains” in your life that might be zapping your life force and leaving you feeling fatigued and unmotivated.

Dietary habits

Nourishing your body with a wholesome and varied diet is one of the cornerstones of holistic health. We literally are what we eat as all of the substances we consume eventually become the building blocks for new cells as well as the energy that we use to create our personal reality. In my practice, I don’t focus on counting calories or macro-nutrients but rather on helping clients to develop a positive relationship with food and the ability to intuitively eat a balanced diet which is nourishing on both a physical and emotional level. I described in a recent post the key principles of a healthy diet which include: balance, variety, wholesomeness and individuality.

I work with clients looking to improve their dietary habits using a Non-Diet Approach (read my post on NDA here) which takes the focus away from dieting to lose weight or change your body towards an enjoyable and relaxed attitude towards nourishment. We work on tuning into internal cues of hunger and fullness, accepting all foods and the diversity of body shapes and sizes. Our work focuses on developing your intuition and self-confidence so that you can eat the foods that support your body whilst still enjoying all of the pleasures that food has to offer. This can look like diving into your history with dieting, unpacking your beliefs around food and nutrition, using a food diary to identify unhelpful eating patterns and creating a pathway to overcome them.

For all my clients, I hope for them to feel liberated and empowered around food, able to make food choices that work for their unique body and life situation. No more obsessing over every bite, weighing and tracking every mouthful or living in fear of food. Instead, pure pleasure and nourishment from food on a daily basis!

Movement and physical activity

Moving your body is of course an important part of a healthy lifestyle. We know from many years of research that physical activity helps to maintain our physical health, protect us from disease and maintain a sense of wellbeing. Unfortunately, for many people exercise has become either a chore to avoid or a way to punish our body for over eating or for not being the perfect shape or size that we have learned is appropriate for society.

For clients who feel that they would like to be more physically active and improve their level of fitness, we work together to dive into their belief and values around exercise and their physical body. I work with you to discover activities that bring pleasure and joy back to movement and help you to cultivate a sense of gratitude and appreciate for your body and everything it allows us to do. I help you to stay accountable to your goals and action plans around physical activity and together we identify potential barriers and road blocks to physical activity and develop solutions to make movement a more natural and habitual part of your life.

For those clients on the opposite end of the spectrum who exercise too much and are suffering the consequences such as fatigue or hormonal imbalances, we again dive deep into our beliefs around exercise and body image. We create a safe container for you to shift your attitudes towards your appearance and develop a positive self-image that allows you to shift your perspective of movement. I will help you to find the joy in moving your body once more and let go of all of the negative emotional baggage after years of over-exercise and punishing your body to find lightness and fun around movement again.

Stress management

Stress.. unfortunately in today’s world it is something that we all experience more than we would like. The simple fact is that the pace of modern life with all of it’s pressures and demands can leave us feeling overwhelmed, anxious and exhausted. Stress can be responsible for many of the health issues we experience from insomnia to high blood pressure. Cortisol, a major stress hormone, can affect all of our bodily symptoms wreaking havok on our digestion, metabolism and fertility. It can leave us feeling on edge, moody, tired and lacking spark. Holistic health coaching does not claim to get rid of stress, rather we look at your attitudes towards stress and coping mechanisms you have in place to deal with life’s stresses and prevent overwhelm and burnout.

Working with clients on stress management is extremely rewarding because with just a few simple tweaks to your lifestyle, you can often experience huge reductions in the amount of stress you feel day to day and the symptoms that can go along with that. I help clients to identify the different types of stressors in their life and the effects they are experiencing. We then work to find ways to either eliminate the stressor, change the situation or adapt to cope with the stress for things that cannot be changed. We create positive daily routines to help you feel more organised and in control as well as prioritising activities such as yoga and meditation which promote deep relaxation and restoration.

Life balance

The final element of holistic health coaching is your life balance, that is how you feel about your life and your place in the world. This element of holistic health focuses on you, how you feel about yourself, how you experience life and how you interact with others and the world around you. Life balance includes the often forgotten elements of wellbeing such as connection, compassion, wisdom and fulfilment. Sometimes we get so wrapped up with “fixing” ourselves or our problems that we forget life is to be lived and enjoyed and this can leave us feeling lost and at sea in life.

With clients for whom shifting life balance is key to improving their holistic health, we might look at strengthening your connection to your self, understanding who you are at your core and developing appreciation for your unique personality and skills. I help you to build your confidence so that you can show up as your best self and go for your goals. We also shine a light on your relationships with others and I encourage you to ensure that you have positive relationships in your life which support your wellbeing and personal development as well as healthy communication strategies to help you communicate your needs and boundaries in a positive way as well as be more accepting and understanding of others.

As a final note, I want to highlight that as all of the elements of holistic health overlap with each other, implementing positive habits and routines in one area will likely have a domino effect on the other areas of your holistic health and wellbeing. For example, making changes to your dietary habits, physical activity and stress management can also help to improve sleep and energy levels or adjusting your life balance can help to dramatically reduce your stress. We are moving away from this reductionist view of health as a set of behaviours or a particular appearance towards a new paradigm of holistic health as wellbeing and thriving!

Over to you…

If you would like to gain insight into your holistic health and identify areas you might like to improve on, download the free wellbeing assessment below from Well College Global which is the exact one I use with my 1-2-1 clients! Please like and share this post to support my business and follow my blog for more useful posts on nutrition, yoga and holistic health.

If you are looking for guidance, support and accountability on your holistic health journey, please contact me or check out the nutrition and health coaching packages I offer. My specialty is helping women to balance their hormones and heal their body and metabolism after chronic or restrictive dieting but I also help anyone who is looking to improve their overall health and find the perfect balance for their body. I would love to work together with you to move past any health blocks and get you feeling your best again!

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