Intentional Living

30 Day Challenges

July 26, 2016 by 0 Comments
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Living with intention is the cornerstone of my coaching practice. Whether I am working with a client on their career or spiritual journey, intentions are key to creating a life with desired outcomes. One of the tools that help are 30 day challenges. The fitness industry has greatly utilized this concept and a quick google search will result in several ways to get tighter abs, stronger arms and a sculpted physique.

All you need is the desire to make a change, the will to achieve the it, a plan and an accountability partner. Think about all the things that are on your to-do or wish list. Pick one of those things and see where you are in 30 days.

The key to these challenges is understanding that they are only a launch pad to healthier habits. Neuroplasticity is at work here and neural pathways are changing in the brain during these challenges. After 30 days, you will probably want to continue with the new habit or push yourself even further. Whether you choose to start a new habit or quit an old one, 30 days is a good time frame to build a foundation and you can then choose to continue to strengthen the new pathway or try something new.

I have had clients who wanted to produce more sales leads in their business, network with more likeminded individuals, read more, run more miles, spread more love and practice gratitude. Each challenge was tailored to their need and with some planning, accountability and encouraging vibes, results were created.

There are a few ways to be successful in a 30 day challenge:

  • Accountability: whether through a coach, group or trusted friend, accountability works and keeps you on track.
  • Check In Daily: send a text or email every day during the challenge to stay on top of the goal. This is a place to voice success and challenges during the 30 days.
  • Weekly Calls: Spend some time each week chatting on the phone about how the week went. Offer encouragement to each other and celebrate overcoming obstacles and milestones.
  • Reward: What is the reward for completing the challenge? Decide before starting. Reading for 30 days straight? Perhaps buy a new book. Love going to the gym now? Perhaps a new workout outfit.

Another month is just around the corner…such a great time to start something new. Let me know what you choose to challenge yourself with. If you need help creating a plan and want an accountability coach, email me at emily@soulsadventures.com.

Career Coaching with Soul

June 1, 2016 by 0 Comments
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One of the main questions I am asked is “How do I successfully change careers?”  I have navigated two career changes and have been able to take sabbaticals where I could recharge and refocus. The more I coach, the more people have come to me for help in their careers. I have had former colleagues tell me that this was what I should be doing as they considered me as a mentor while we worked together.

When I began the journey of coaching as a career, my vision was to help people tap into their souls and to live more intentionally. One of the most important areas of life is career. Coaching seems to always tap into career whether intentionally or not. There are times to move forward, times to step back and learn a new skill and times to just rest and recharge.

Helping people find fulfillment in what they do comes from a soul level. It is more than looking for a job and hitting apply. Career changes take thought, planning and bravery. Going after something new can be daunting. I want to help you sift through options, create a plan and harness your bravery.

Below is a list of current career coaching options:

  • Resume Review & Revision
  • Cover Letter Review & Revision
  • Job Search & Networking Strategy
  • LinkedIn Profile Review and Revision
  • Sales Process Optimization
  • Confidence Building & Overcoming Blocks
  • Mindfulness at Work

For more information, please email emily@soulsadventures.com or visit here.

The only way to do great work is to love what you do. If you haven’t found it yet, keep looking. Don’t settle.

-Steve Jobs

On Resting

April 27, 2016 by 1 Comment
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It is difficult to rest when there are things that need to get done. You may have noticed my usual post was supposed to go up last Wednesday but I knew it was not going to be done. The perfectionist in me was suffering but I had to let go of the expectation I had on myself to rest.

This past month flew by, I had a deadline to meet, a cold to get over and work that had piled up because I was sick. I felt defeated, behind and frustrated. I chose to stop my upsetting thoughts and recognized that my body was begging me for rest.

There was a need to prioritize and reshuffle my timeline. I looked at what needed to get done and weighed whether or not the task could wait. My book draft deadline and some other work could not wait and other things, like a blog post got pushed further down the timeline.

Rest became one of the top priorities. I knew that if I kept pushing myself, I would not get better nor would I have the ability to write or coach. I started to allow naps and went to bed earlier.  Within days, I was much better, my mind was clear and ready to tackle the remainder of the list.

Rest is extremely important and in our hyper connected world, it almost seems like it is more difficult to get our minds to settle down. For super productive types, rest seems like a waste of time. The praise of busy and the criticism of rest can keep us overstimulated and our calendars full.

Being busy does not necessarily mean being productive. As I was making my prioritized list, I realized that there were things that I was doing just to fill time. I never stopped to even think about them since I was “so busy.” When I recognized this, I easily cut them out of my schedule and was able to rest with even more ease.

In rest, a stillness is created which can result in deeper peace. Releasing the need to get everything done will focus attention and create space for relaxation.

There are definitely things that need to be done, but my challenge to you would be to look at your schedule, prioritize tasks and see what you can cut away to make room for rest. Start small and let go of at least one thing. Slowly remove the excess from your life to create balance and peace.

Take a rest. A field that has rested yields a beautiful crop. -Ovid

Finding Your Tribe

March 23, 2016 by 0 Comments
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For years I wanted to create a network of friendships where we encouraged, inspired and held each other accountable. Finding a group of likeminded individuals took some time as my ideals and beliefs were taking shape and solidifying. I spent a good portion of the past decade moving around and travelling the world where I made friendships but my soul longed for the deep connection of sisterhood and community.

Over the past couple years, I have watched a creation of a tribe of some very lovely souls. Some I have known for quite some time and others entered my life more recently.  A tribe does not necessarily need to live near each other;  there are common threads of love, compassion and respect.

I met each one through different circumstances and watching them form their own bonds over the years has been quite heartwarming for me. We are each different and unique, however, we mesh together in a loving and encouraging way.

I attribute finding my tribe to opening my heart and putting down roots.

I recently visited my sister in the Pacific Northwest. One day, I was sitting out on her deck amongst the treetops watching the wind blow through the pine needles. She explained how evergreens have shallow roots but continue to grow tall. Part of their survival depends on their growth in a community of other trees. This communal aspects helps protect the trees’ vitality and against the elements.

Their roots grow outward and the mingling of roots help the trees create strength…just like the mingling of differing backgrounds can create strength. Throughout storms, the intermingled root systems reveal and produce the strength of the community.

Another attribute of evergreens is the ability to stay green during the darker times of winter. Even when light is dimmed and other trees shed their leaves and become dormant, evergreens showcase their color. A tribe supports each other to shine amidst life’s hardships and darkness. When one is going through a particular hard time, the rest of the tribe can hold them up and provide strength and light.

Think about your own friendships and ask the following questions…

  • Does this person encourage me to be the best version of myself?
  • Is there a spirit of love?
  • Do we align on ideals and respect each other’s differences?
  • Are we honest with each other, even when it’s difficult?
  • Do they inspire and provide light during my dark times and vice versa?

Take some time today to offer gratitude for your tribe. Send them a card, text or call them to express your love and gratitude.

Find your tribe, love them hard. – Danielle Laporte

Are you going through a transition? Looking for some clarity? Let’s work together!

Intentional Themes: Shine

January 13, 2016 by 0 Comments
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Every month, I choose an intention to set the tone for my month. I have been practicing this for the past 3 years and have found myself benefiting from this intentional focus. This month, I chose “Shine” because I want to shine brightly and start the year off with light.

Since January experiences less light in the Northern Hemisphere, I wanted to infuse this month with inner light. Winter is a time to reflect while the days are shorter and clouds cover the sun. During this time, it is important to shine even brighter and illuminate from within.

My intention is to shed light on confusing situations where I have not been able to see clearly and take the time to reframe negative thoughts into positive ones. Reflection and meditation offer clarity and in the quiet, I can find the answers I may have been ignoring or overlooking.

Instead of hibernating, I want to awaken and work on solutions and plan for the year to come.

Something that I have noticed from setting these monthly intentional themes is that once the intention is set, the universe offers plenty of opportunity for me to learn and grow in that particular area. For instance, the month I chose “Focus”, I noticed the amount of distractions increased and I really needed to work on focusing. The month seemed to start off with struggle, but the more I committed to my intentional theme, the easier focus became. By the end of the month, I was able to block out time for projects and put aside distractions.

This month I was hit with stress and negative thoughts after setting the intentional theme to “Shine”. I recognized this as an opportunity to work on reframing my negative thought patterns surrounding a few areas and create a healthier outlook. One of the practices is immediately reframing with gratitude and looking for the lesson or opportunity in each trial. I am excited to see where this theme takes me.

I encourage you to set a monthly intention and encourage friends to join you. Create an accountability group where each person shares their themes and encourage each other throughout the month. Consider the following when choosing your intentional theme…

  • Is there a quality I want to emulate or enhance?
  • Where would I like grow this month?
  • Is there something that I have been putting off?
  • What is on my schedule for the month and what theme would help me optimize my experiences?

If you chose a theme or create an accountability group, email me: emily@soulsadventures.com and let me and share your experience.

Reflection and Celebration

December 31, 2015 by 1 Comment
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The end of the year is a time for reflection and celebration. The end is also the beginning. Looking back can help create momentum for the year to come. This is one of my favorite times of the year because I can see where I was, where I wanted to be and the path I chose to forge.

When I look back on 2015, I see a lot of learning, letting go and growth. The year began with trying to figure out how to create a website and training for a race. I worked out my brain and my body as I was determined to complete both tasks. What I learned was that with focus and dedication, I can stretch my mind and body to do things I once thought was impossible.

The key to accomplishing these goals was through setting intentions. Every year, I look at where I would like to grow in several areas including: health, education, fitness, spiritually, relationships, career and creativity. I write down my intentions for the year and some action steps that I will need to take to achieve my goals.

After I have a clear picture of what I want to achieve, I meet with an accountability partner. I have had a friend, colleague and a coach as my accountability partners in the past. I let them know my goals and what I plan on doing to achieve them. They check in monthly to encourage and hold me accountable. During my monthly meetings, I revisit my intentional goals and make adjustments as needed. Accountability has proven to be important to successfully achieving desired results.

As I reflect on 2015, I want to celebrate these things:

  • Running the Cherry Blossom 10 miler with my super amazing running goddess friends
  • Learning to build a website and ditching the phrase “I don’t do tech”
  • Climbing Camel Back Mountain in the early morning before the heat took over
  • Taking time to explore more of America (road trips to Spring Training, Washington and Cape May, visiting friends in Chicago and Florida, boating adventure to Catalina Island and weekends in the woods)
  • Creating and facilitating Intuitive Painting Workshops
  • Signing on with The Muse as a career mentor
  • Learning to let go of relationships that no longer serve me and healing with love and grace
  • Failing forward with business and creative pursuits and learning valuable lessons each time
  • Seeing 2 of my favorite influencers (Elizabeth Gilbert and Lewis Howes) speak and getting books signed
  • Successful birthday fundraising campaign with Charity:Water
  • Meeting amazing people who have enriched my life and brought many smiles to my face and heart

This was a year of living intentionally with love, peace, freedom and compassion. I planted the seeds of vulnerability and reaped the fruits of bravery and resilience.

When you reflect on 2015, what are you going to celebrate?

Revamping Resolutions: Accountability Partnership for New Year Success

December 9, 2015 by 0 Comments
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Have you been making resolutions every year only to find yourself losing the will power midway or even a month into the year? Do you wish you had someone to hold you accountable and cheer you on through your efforts?

As we approach the New Year, I am partnering up with a health and fitness coach to offer a comprehensive accountability partnership for you. Participants will receive a 30 minute coaching session with each of us to create a personalized action plan, access to a private Facebook accountability group and email support throughout the month.

What could be better than an accountability partner with a personalized action plan??

Two accountability partners to support you and cheer you on. This is a gift you can give yourself; like a mini personal development team.

Making a change takes work and being held accountable is imperative to success. I started using an accountability partner when I made my resolutions in 2011 and it dramatically changed the results I was seeing from my efforts. I met with her monthly for the first couple years. We talked about what was working for me, revisited my goals and revised my action plan accordingly.

When I began my journey as a coach, one of my desires was to empower others to achieve their goals by being a dynamic accountability partner. It has been exciting to see the changes people have made including the way they approach their goals intentionally.

I met Lindsay earlier this year and have learned so much about nutrition and exercise from her. She is motivational and helpful. Her monthly challenge groups have taught me about different muscle groups and how to best target them. We started brainstorming on how to combine our coaching specialties to help people achieve their goals. I am excited to offer a coaching package with her and know this will be transformative for all participants.

With one investment, you can create goals in the following areas…

  • Fitness
  • Nutrition
  • Career
  • Finance
  • Personal Growth
  • Spirituality
  • Health
  • Diet
  • Education
  • Creativity
  • Travel
  • Family
  • Life

Package includes:

  1. Coaching session with each coach
  2. Personalized Action Plan
  3. Access to Private Accountability Facebook Group
  4. Email Support

For more information email me or sign up here! Let’s make 2016 the best year yet!

Living with Intention E-Course

September 2, 2015 by
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It’s here!!!

After months of development, my E-Course is available. I am so excited to share this process that I created while finding my way out of a negative pattern. I wanted to live my life with purpose. I had quit my job, was in Bali for a month to figure out my next step and was encouraged to “Go from success to significance” by my seatmate on the plane.

I thought about these words as I dealt with the negative emotions that came flooding in once I slowed down. It is interesting how certain things wait to present themselves until they are sure to have your full attention. In Bali, these things included letting go, forgiveness and the big question “What do I do now?!”.

I wanted to make a difference, but I knew that in order to do that, I needed to change what was going on in my heart and soul. This is where intentional living came in and turned things around. One stormy night in Bali, it was the full moon and I set intentions. I poured my heart into the process. I listed what I wanted and needed to let go of. Soon, my outlook started to shift.

I took the process from that night and created a 5 step process that I share in this course. I have set intentions every month since that night and it is amazing to see the things that have transpired. This E-Course was one of my intentions a few months ago and my gratitude is overflowing from my heart that it is created. Intentional Living is approaching life and goals with purpose. It takes you inward and then outward by the actions you choose.

My hope is to inspire others to live intentionally and that is the purpose for this course. I have included 4 worksheets, a guided meditation, video and audio lessons. There is unlimited access so you can take your time with each lesson.

I am excited to hear about your intentional journey!

 

Blue Moon Meditation

July 31, 2015 by

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The saying “Once in a blue moon” refers to the fact that a blue moon rarely happens; about every 2.5 years over a 100 year period. A Blue Moon occurs when 2 full moons appear in a calendar month. Today, July hosts its 2nd full moon.

This moon is all about truth and uncovering anything that may be holding us back from expressing our authenticity. Today is a great time to take a look into what may be causing a block to further growth and forward movement. Make a list  of things that need to be let go of. Perhaps there are things in your physical environment that causes a block. What needs to be let go of and removed. Allow yourself to detach from these things.

The past has also being highlighted recently and now is a good time to recognize any lessons the past may be trying to teach us. Is there something that is being held onto? Is forgiveness needed in a situation? Are old thoughts or patterns emerging? Are people reconnecting, forgiving or making amends? Take a moment to see what is being revealed and take action if needed. Offer gratitude to the past for its lessons and guidance and then move on.

Finally and most importantly, it is time to set intentions for the month ahead. After taking a look at all that needs to be let go and possible lessons the past has revealed, take a look forward. Where do you want to go? How do you want to feel in the next month? How do you want to shine?

Below is a guided meditation for you to take some time to relax and reflect.

If you are interested in learning more about living an intentional life and letting go of what no longer serves you, email me at emily@soulsadventures.com. Coaching is an effective tool to focus on moving forward in the direction you want your life to go.

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Guided Meditation: Thunder Moon

July 1, 2015 by 0 Comments
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For the past year, I have been practicing setting intentions and letting go of what no longer serves me. The first time I did this practice was a stormy night in Bali last July. The rain seemed endless and I researched ways to change my mindset. I came across setting intentions and created a ritual that I have practiced and honed over the past year.

The clouds parted and the full moon peaked out. I sat in moonlight and meditated on my intentions for the month. I recognized things that were holding me back from my intended outcomes, and I resolved to let them go. This was a process for the month as some things are held with a tighter grip. However, I realized that recognizing the hindrances was the first step of letting go.

This practice has created clarity and calm. I look forward to each Full Moon as a time to reflect and reset. Tonight is the Full Moon. This moon is known as “Thunder Moon” to symbolize summer thunderstorms. While I was recording this guided meditation yesterday, the sky started to rumble with thunder. I was excited for the synchronicity of events. I created this recording to share part of the ritual. My hope is that it brings peace and clarity to listeners.

If you are interested in learning more about setting intentions, please email me at: emily@soulsadventures.com

Peace and Clarity,

Emily

P.S. If you enjoyed this recording, please share it with friends and family. Thank you!