4 Powerful Ways to Boost Your Self-Talk

4 Powerful Ways to Boost Your Self-Talk

4 Powerful Ways to Boost Your Self-Talk

4 powerful ways to boost your self talk

Do you know those excuses that you tell yourself when something doesn’t go your way?

Say you’re having trouble finding a relationship and you explain it away with something like, “men are only interested in women with a specific body type.”

These are examples of limiting beliefs – statements that you believe to be a fact even though there’s evidence proving otherwise

Sometimes you can get caught up on auto-pilot to actually hear what you’re saying about yourself and it’s basically second nature for you to say things like:

  • I’m stupid
  • I’m an idiot
  • Nobody will date me
  • I’m so ugly
  • I can’t do anything right
  • I’m the worst
  • I’m a terrible cook

Have you said any version of those things to yourself before?

It’s very common to find fault in most everything, whether it be new car, a restaurant, or our appearance and abilities. However, it’s time we start being kinder to ourselves and become more accepting of where we are in life. If you agree that you’re a work in progress and always evolving and want to show up better for yourself each day, then try this to boost your confidence and spirit.

1. Become aware of what you think and say about yourself. The thoughts and feelings you have about yourself matter most. If you’re full of negativity you’re going to attract more negativity and drama. Start listening to how you talk to yourself—your whole body is listening—you’ll want to start listening too.

2. Is there evidence that you are the things you say you are? Like, for real?! You might be someone who fishes for compliments after saying you’re the fugliest girl on the planet, but c’mon, do you really believe that? If so, what is the evidence? Prove it! 

3. Flip the script! When you say and think awful things about yourself, notice it and then change it to the opposite. This might seem extreme because you might not fully believe it. But the more you flip the script the more you’ll start to act the part and then believe it. You’re a beautiful soul capable of so much—not the worst or stupid. Trust me on this one! 

4. Make a list! This might seem hard to do at first, but start with 3 positive things. I know there are at least three positive things you can say about yourself. Keep the list in your notes app or somewhere you can see it. When you think of something new, write it down. It can be anything, like, good at reading maps, good at calculating a 20% tip, can milk a goat, makes really good scrambled eggs…

5. Bonus challenge!  Read the graphic below to get the details of this mini challenge. Reply here to let me know what surprised you during this activity. 

4 powerful ways to boost your self talk
Hi, I'm Melissa

Hi, I'm Melissa

Holistic Health Coach

 I help women feel good about food and their bodies without the constant battle of dieting. Your body wants you to feel good and is your best health advocate. Let's hang out and discover how to be well without dieting ever again. Thanks for being here!

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4 Powerful Ways to Boost Your Self-Talk

Do you know those excuses that you tell yourself when something doesn’t go your way? Say you’re having trouble finding a relationship and you explain it away with something like, “men are only interested in women with a specific body type.” These are examples of...

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Your Healthy Lunch Checklist

Your Healthy Lunch Checklist

Your Healthy Lunch Checklist

healthy lunch checklist

A healthy lunch can be as simple as an equation.

One way to save a load of money each month is to pack homemade lunches.  Aside from the tremendous savings, homemade lunches are almost always healthier than what you’d end up grabbing as a quick meal on your lunch hour.  If that’s not a win-win, I don’t know what is!

Let’s dig into five essential components to include in your lunch to make sure you’re getting the most out of your meal.  Once you get the hang of packing healthy lunches, it’ll be second nature. Let’s dig in.

Fill up on nutrient dense non starchy vegetables

Non-starchy vegetables are not only fantastic sources of essential vitamins and minerals, but they also can bulk up your portion size without contributing empty calories. Certain veggies, such as dark leafy greens, are also extremely rich in fiber, which means that they will help fill you up even if they aren’t calorically dense. Your veggies don’t have to be a boring salad— try to incorporate at least three different colored vegetables in your meal. This way, it will be colorful and interesting while also offering a variety of important antioxidants.

Make sure you get your protein

Protein is an extremely valuable macronutrient. The body only uses it for energy expenditure when it has no other option because it is so essential to other functions. Protein is broken down into various amino acids, which are the body’s building blocks. They are responsible for building every cell in our bodies and repairing any damaged tissue (i.e., after an intense workout). Make sure to include a quality source of protein in all your meals. This can be plant-based, such as tofu or legumes, or animal-based, such as lean, pasture raised chicken breast or salmon.

Don’t skip the healthy fats

All fats, in general, are often avoided under the misconception that they will lead to weight gain.  There are unhealthy fats that you’d do well to avoid, but healthy fats are essential to your healthy meal checklist.  Healthy fats are crucial macronutrients that play a role in brain function, hormone production, cell structure, and so much more.

There are two categories of dietary fats — saturated and unsaturated. While saturated fats are not very healthy and may increase the risk of unwanted illness, unsaturated fats are essential to include in your diet. Add an avocado to your lunch, drizzle your salad with quality olive oil, snack on some nuts and seeds, or have a fillet of salmon.

Include fiber and whole grains

Fiber is especially necessary for the well-being of your digestive system. Whole grains are a great source of fiber and offer many more nutrients compared to their processed carbohydrates, such as white bread or pasta. Try switching to brown rice, whole grain bread, and other pseudo-grains such as quinoa and buckwheat. Because of the fiber, you will also notice that these alternatives will keep you full for a lot longer.

Don’t forget to drink water

Eating a healthy lunch is excellent, but don’t underestimate the importance of drinking enough water throughout the day. Make sure you drink a big glass of water with your lunch to stay hydrated. Try to drink at least half of your body weight in ounces each day, and bump it up if you are sweating (i.e., exercise or if it’s a hot day).

Fiber is also most effective in your digestive system if you drink water with your meal. If you get bored with regular water, you can put in a teabag, lemon slices, or your favorite berries to spice it up with some flavor.

Hi, I'm Melissa

Hi, I'm Melissa

Holistic Health Coach

 I help women feel good about food and their bodies without the constant battle of dieting. Your body wants you to feel good and is your best health advocate. Let's hang out and discover how to be well without dieting ever again. Thanks for being here!

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4 Powerful Ways to Boost Your Self-Talk

Do you know those excuses that you tell yourself when something doesn’t go your way? Say you’re having trouble finding a relationship and you explain it away with something like, “men are only interested in women with a specific body type.” These are examples of...

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8 of the Best Tips for Restful Sleep

8 of the Best Tips for Restful Sleep

8 of the Best Tips for Restful Sleep

8 of the best tips for restful sleep

Did you know you already possess one of the key’s to great health? You do it every single day (at least I hope you do!).

It’s sleep!

Wonderful, rejuvenating sleep! I know some of you have a love hate relationship with sleep. I understand because I didn’t always put sleep high on my priority list–I used to resist it.

However, a good night’s sleep is just as important to your health as eating a balanced diet and exercising. Studies have shown that there is a strong link between poor sleep and weight gain. Factors such as hormone disruptions, lack of motivation to exercise from low energy, and consuming more calories account for the link between obesity and lack of sleep.

Good sleep is associated with improved cognition, concentration, productivity, and performance. In fact, sleep deprivation can negatively impact some aspects of brain function to a similar degree as alcohol intoxication.

Finally, sleep is linked to glucose metabolism, which means poor sleep habits are also strong linked to adverse effects on blood sugar. Diabetes, heart disease, and stroke risks are increased in sleep-deprived individuals.

Getting 7-8 hours of quality sleep is crucial to health. Can you think of any habits you might have that are hindering you from a proper night’s rest?

Being aware of all of this and how it was affecting my mood and productivity helped me put sleep at the top of my priority list–I like to call it a non-negotiable.

Non-negotiable – not open to negotiation or discussion

Remember that sleep is like the fountain of youth that we all sort of take for granted at some point (if you have kids, you know what I’m talking about!).

It’s normal to get out sync with sleep and fall out of a good sleep routine. If you’re someone who enjoy’s sleep and wants more of it, or you want to improve your quality of sleep. Check out eight of the best tips for restful sleep, below.

If I can do this (not perfectly every night by any means) then you can too.

8 of the best tips for restful sleep

1. Read a book

This helps in a tremendous way because it allows you to settle into a comfortable position and reading exercises the mind in a different way than racing thoughts do.

2. Stretch and breathe

Deep breathing, such as the 4-7-8 breath and a few deep stretches helps to relax the body and prepare you for sleep and relaxation.

3. Sip decaffeinated tea 

This can be done up to an hour before bed time, the warmth of the tea and herbs can signal that it’s time to chill.

4. Write in a journal 

Writing it all out gets your racing thoughts onto paper and out of your head. If you’re an anxious person, writing the following days to-do’s will signal that you can rest once it’s on paper.

5. Turn down the lights

Using lamp light instead of overhead lights is a great way to signal your eyes and mind to prepare for darkness.

6. Turn off devices

One hour before bed, put your devices on do not disturb, and shut off the outside world–notifications are not important at this time.

7. Pamper your skin

An evening hygiene routine allows you to care for your skin and teeth and prepare your body to work its magic. While you sleep your body regenerates cells, and sleep provides your brain the opportunity to “detox” after a day’s work.  Wake up glowing!

8. Use the restroom

This is huge! Make sure to empty your bladder before you get into bed. Your body will wake you up in the middle of the night and can throw you off your sleep game if your mind turns back on. 

Is a good morning and evening routine important for you to have?

Click this link to let me know that getting better sleep and having a better morning is important for you to master.

Fill out the form and you’l be the first to know when my morning and evening routine guidebooks are ready for you.

Hi, I'm Melissa

Hi, I'm Melissa

Holistic Health Coach

 I help women feel good about food and their bodies without the constant battle of dieting. Your body wants you to feel good and is your best health advocate. Let's hang out and discover how to be well without dieting ever again. Thanks for being here!

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4 Ways to Enjoy Thanksgiving and not Worry about your Weight

4 Ways to Enjoy Thanksgiving and not Worry about your Weight

4 Ways to Enjoy Thanksgiving and not Worry about your Weight

4 tips for a worry free thanksgiving

Does Worrying about Your Weight Make Thanksgiving less enjoyable?

I know this time of the year can bring up a lot of worry and anxiety about eating too much food and and weight gain. You might feel like throwing caution to the wind with your habits, and wait to start back up with more helpful eating habits in the new year.

Regardless of what camp you’re in, there will always be someone discussing their weight or how much food they’re eating in relation to their diet (or lack of control around food) at the holiday gathering. Someone will inevitably bring up diet talk!

When that happens, you’ll be prepared with some helpful habits that you can practice anytime of the year.

Check out my four tips about how you can worry less about your weight this thanksgiving–and hopefully continue to incorporate more helpful eating habits throughout the holiday season.

1 Green it up

I didn’t stop eating food I enjoyed, I just changed the amount and the order which I ate things. I still eat potatoes and mac and cheese and stuffing. I just prioritize eating green and fiber rich foods first and the other stuff is extra. If I want more, I wait to see what my body says and go from there. I’m usually more content after the meal when I eat fiber rich foods first and don’t feel sleepy when the meal is over. I also know that guests and family appreciate seeing a green dish or two on the holiday spread. Green food can be a part of your holiday tradition. Let go of what others might think about eating vegetables and do you.

2 Enjoy your food

It’s easy to fall into thinking that you’re breaking rules or being bad or cheating. You may even want to get reassurance or justify that you’re just doing this for the day. But you don’t have to. It’s ok to not discuss you wanting to eat 2 kinds of pie after dinner. No one else should care either.

If you feel anxious or think you’re setting yourself back, remember this:

  • you won’t get any of this time back or time spent with the people you’re with
  • the way the food tastes because of how it was made
  • the enjoyment of letting your body tell you when you’re full and senses being delighted by smells and tastes

Please enjoy it. If that’s still hard for you, be mindful of your bites, your mood, your speed, and most importantly breathe.

3 Eat with your stomach

Not your eyes. Remember you can always have more. Give yourself time to decide if you want more food. Remember it’ll be there, and hello-leftovers! Decide how you want to feel when you’re done. This has helped me over the years. When I was younger I always thought to myself “will I always be this uncomfortable on this holiday?” “Why does it have to be this way?” I would always eat to the point of discomfort. Part of that was because I wasn’t eating regularly during the day or, in general so I would eat everything (with my eyes) to the point of discomfort. Ugh.

4 Eat like you normally would

Do your best to treat the day like any other day. Get some movement in, eat your meals like you normally would, and avoid saving your calories for the main meal. Just think of it as dinner with more options (and leftovers galore). If you end up saving your hunger for the main meal you might end up eating with your eyes, or the opposite, getting really full off of a few bites. You’ll just further confuse your hunger.

Tell me what you are going to try and if you found these tips helpful.

Hi, I'm Melissa

Hi, I'm Melissa

Holistic Health Coach

 I help women feel good about food and their bodies without the constant battle of dieting. Your body wants you to feel good and is your best health advocate. Let's hang out and discover how to be well without dieting ever again. Thanks for being here!

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4 Powerful Ways to Boost Your Self-Talk

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The 4-7-8 Breath for Reducing Anxiety

The 4-7-8 Breath for Reducing Anxiety

The 4-7-8 Breath for Reducing Anxiety

the 4-7-8 breath

One of the best things I did for my health is to become aware of my breath by using the 4-7-8 breathing method.

Many of us take short, shallow breaths that only reach our chests–as if we’re not fully engaging the full breath and holding our breath all day.

It’s time to learn to breathe into your belly and engage your diaphragm, and take advantage of this amazing thing you do everyday. I learned this breathing technique from Dr. Andrew Weil about seven years ago and was lucky to have have him teach it to me live last year.

Breathing into your belly and engaging your diaphragm (muscle) can drastically relieve stress and anxiety in any moment.

Breathing deep through your belly can improve a lot of the crucial functions in your body, such as oxygenating the blood and brain, improving digestion, improving the respiratory system, and alkalizing the body. It can help bring your body back to equilibrium.

Use this breathing technique the next time you need to feel calm and re-focused.

Such as to:

😴 Relax before bed
🧘🏻‍♀️ While you Meditate
😤 Calm down after an argument
🚘 While you’re driving or in traffic
🤯 When you feel overwhelmed
👩🏻‍💻 During a work break
🖥 Before a meeting
📈 Before a presentation

You will feel a sense of calm and renewed energy after this breathing exercise.

Here’s how it’s done:

1. Relax your mouth and face
2. Breathe in through your nose for a count 4 (fill your belly)
3. Hold the breath for a count of seven
4 Breathe out of your mouth for a count of 8 (place your tongue on the roof of your mouth just behind your two front teeth)

Repeat this exercise five times up to two times a day or a needed.

Watch the video tutorial here!

Let me know if you use your breath to relax and ease stress.

Hi, I'm Melissa

Hi, I'm Melissa

Holistic Health Coach

 I help women feel good about food and their bodies without the constant battle of dieting. Your body wants you to feel good and is your best health advocate. Let's hang out and discover how to be well without dieting ever again. Thanks for being here!

Recent Posts

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Yes, warm squash dip is a thing. I had no idea about it until I tried it recently at a local restaurant. We were hungry and feeling adventurous, and the squash dip piqued our curiosity. We were blown away by how smooth, falvorful, and decadent is was. We were...

4 Powerful Ways to Boost Your Self-Talk

Do you know those excuses that you tell yourself when something doesn’t go your way? Say you’re having trouble finding a relationship and you explain it away with something like, “men are only interested in women with a specific body type.” These are examples of...

Your information is private

Conquer Overeating in 3 Simple Steps

Conquer Overeating in 3 Simple Steps

Conquer Overeating in 3 Simple Steps

Don’t let over eating make you feel defeated or like you have no power when it comes to food or your hunger.⁣

You can totally go from over eating to eating just the right amount for your hunger level in three simple steps.⁣ I’m going to guide you through the 3 P’s to prevent over eating so you always have a simple formula to remember when you approach meal’s. ⁣

Once you start practicing the 3 p’s, you’ll create a healthy habits around food and become aware of your hunger cues. This can be used when eating with friends or alone. ⁣These steps will work for snacks and desserts too.


The 3 P’s will help make any meal time enjoyable and like you’re always in control of your hunger. ⁣

1. The first P is Plate

Is your food on a plate or in a bowl?

Eating your food on a plate or a bowl sets the tone for what you’re about to consume. It gives your food a place and somewhere to go back to.⁣ For example, when you feed your pet, do you pour their food all over the floor? Probably not. Give your food a place. ⁣

Next, where did your food come from, did you or someone you know make it? ⁣

Think for a moment about how your food was brought to you and express a moment of gratitude for how and where your food was made. ⁣

Next, does your food look delicious, what makes it so? Does it smell good?

What qualities does it have that make it so enticing. ⁣
⁣Use your senses (smell and sight) to appreciate what you’re about to eat. ⁣

You’re already one step closer to not over eating. Take a moment to look at your plate and run through all of the prompts. ⁣Practice plate today⁣ and tell me how it goes and what you notice about your food.

Now that you’re on your way to preventing over eating, let’s continue to the next step.

Hi, I'm Melissa

Hi, I'm Melissa

Holistic Health Coach

 I help women feel good about food and their bodies without the constant battle of dieting. Your body wants you to feel good and is your best health advocate. Let's hang out and discover how to be well without dieting ever again. Thanks for being here!

2. The second P is Pause

When you pause you become even more aware of the process. We all eat and at times we eat on autopilot. ⁣This practice will help you pause and become aware of how you’re eating. ⁣⁣Before you dig into to your next meal, ask yourself this. ⁣

How do you feel? Are happy, anxious, angry, or sad? ⁣

Sometimes less positive emotions drive us to use food for comfort and in our minds we’re dealing with more than anything food can fix. Food is comforting, but you want to be aware that you’re soothing with food and know when to pause. I used to over eat when I felt frustrated, overwhelmed, or bored. Now I know to ask myself this when I want to eat something when I’m not hungry or feeling a lot. ⁣

How are you sitting? Are slumped on the couch, are you laying down, are you not at a table? ⁣

Sitting down with your plate in front of you will help you feel your food when it’s making its way through your body. It’ll also get you used to sitting down and enjoying your meal as opposed to standing or walking or being slumped on the couch. Find a comfortable spot where you can sit and place your plate in front of you as opposed to holding your plate with one hand. ⁣

Are you distracted? What are you doing while you eat?⁣

This one is my favorite. So many of us eat while distracted letting our nourishment fly by the way side. Our food becomes the thing you do while you’re busy doing something else. Let’s change that and make eating the only thing you do while you eat. ⁣

Distracted eating leads to over eating. When you pause and decide that eating for 10-15 minutes is all that you’re going to do, you’re less likely to over eat or go back for seconds. It gives you time to feel how full you’re getting. ⁣

Take the time to practice pausing before you dig into to your delicious food. ⁣This last practice leads into my next P.

3. The third P is Proceed⁣

This is where I need the most help some days. I know this information, and I find myself practicing this p the most because I tend to eat fast. ⁣

Now that you’ve mastered using your senses to appreciate and show gratitude for your food and to check in with yourself to notice your mood and what you’re doing while you eat, it’s time to Proceed. ⁣

When you’re eating, are you chewing or just taking a few bites and swallowing?⁣

Sometimes you feel so hungry or in a rush that you barely chew our food enough to be digested easily. Your stomach doesn’t have teeth, so it’s up to you to pause, check your mood and proceed with chewing your food into mush. ⁣

Are you breathing or taking any deep breaths? ⁣

Again, sometimes you want to eat everything on your plate in one swoop that you forget to stop and take a deep breath and feel your food in your body. Take a moment to breathe while you’re eating and allow your food to catch up with your mind and what you’re eating. ⁣

Are you taking your time between bites? ⁣

Slow down! Set your utensil down between bites. Chew your food and breathe. We’re usually busy with our utensil in hand scooping up the next bite or already waiting to take the next bite that we forget to slow down, chew, and breathe. This ties back to the previous p’s. It’s all about being aware of what you’re doing while you eat and how you’re doing it⁣

Being aware of how and when you eat will absolutely help you stop overeating. ⁣

Take a moment to see your plate, pause and check in with yourself and proceed with awareness will become a habit with time and you will find yourself eating until you’re satisfied and making decisions about food from an intuitive place. ⁣

You’re fully prepared to conquer over eating! ⁣

⁣⁣If this is something you want more individualized support with, click here to contact me with any questions. or click here if you’re ready to schedule a free body confidence call. 💕

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It’s possible to have a productive morning without anxiety and overwhelm before you start your work day. When you add more intentional steps to your morning, your energy is created from within. Coffee is great, but have you ever tasted a cacao chai latte? I love and...

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Yes, warm squash dip is a thing. I had no idea about it until I tried it recently at a local restaurant. We were hungry and feeling adventurous, and the squash dip piqued our curiosity. We were blown away by how smooth, falvorful, and decadent is was. We were...

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Do you know those excuses that you tell yourself when something doesn’t go your way? Say you’re having trouble finding a relationship and you explain it away with something like, “men are only interested in women with a specific body type.” These are examples of...