Your Roadmap To Better Health

Your roadmap to better health isn’t easy, but it is possible and worth more than everything you have. Have you ever heard the saying, “Health is wealth”? Or how about, “If you don’t have your health, you have nothing.” There is truth in those sayings. Just ask anyone who has experienced a life-threatening emergency or has had a life-altering and debilitating illness or injury. In these situations, fear becomes real and it takes some people those very instances to wake up to the reality that when their health is under attack, they lose out on many important things in life. It’s incredibly frustrating and difficult to manage life in these states not just physically but also emotionally. You might be someone who is able to imagine this.

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What’s Driving Your Train?

Are you driving the train?

What’s driving your train? In our lifes decisions, we are often driven by our emotions, our faith, and just plain facts.  While most everyone weighs decisions to the best of their abilities, some of us may not realize that we are making decisions based off of feelings rather than what is factual and it might not be a good thing we are doing. 

Do Feelings Drive Your Train?

If feelings drive your train, then you may be under the assumption that it’s the outside world that makes you feel a certain way.  These people are led and driven by their feelings and because of this, they often feel like they are going up and down like a never-ending yo-yo, which can be a pretty inconsistent and stressful way of being! Making decisions off of feelings will most likely prove to be a bad idea in the long run. So, what’s driving your train?

Does Faith Drive Your Train?

When I first heard about faith and decision making, it took me a minute. Because when you think about it, Faith has nothing to do with what a person actually believes. You see, Faith has to do with a persons expectations. Yet, it is often times having something to do with assigning faith to religion. When we do this, we often run into problems. 

Everyone with some history knows that contrasting faiths have caused wars and fighting, e.g. “we want to know what you believe. Are you a good person or a bad person? If you don’t believe what we believe then you are the enemy.” This is an example of cognitive inflexibility which is black and white thinking or rigid thinking. It is completely future-focused toward some positive outcome sometime in the future. Unfortunately, when nothing seems to be going right – faith collapses and extreme highs and extreme lows follow. Is this what’s driving your train?

Let’s Look At This Thing Called Facts…  

You cannot argue with facts no matter what your opinion is. Well, you could but you shouldn’t.  It makes sense then that if we build our lives with facts we take control of our feelings AND our faith.  But be careful, just because we think something is true or that we believe something is – does not make it so. Most people think that what they believe is true and absolute and therefore a Fact. But the real fact is, that cognitive distortions deceive us into believing what we think or believe is true, when it may not actually be.

What Do We Do Then!?

Build a life based upon FACTS not on what we “think” or “feel” or “have faith in”. Of course, we should consider these other things, but we do not base our decisions off of them alone. Find the Facts first, then weigh them against what you want and value. You should know the difference when you are making decisions based on real facts rather than the other options (your emotions and faith). When we police our thoughts, modifying as necessary, life will feel more grounded and consistant.

If we work on reacting to facts, our emotions eventually balance out in life.  It is important because there are horrible things that can happen in life and the sooner we know that the only problem we have in life is the way we feel about the things outside of ourselves the better. The only thing that impacts the inside of us is our quality of thinking about the outside.

Our environments are usually where we try to control things when we really we can’t can we? These include, our friends, family, our work, our society, even our economy and our president. These are the most dstructive areas because most people don’t take full responsibility for themselves. There is a huge difference in controlling something and having an influence on something. All stress comes when we try to control or manipulate and then lose that control.

We get to choose how we react or respond to various events and situations. Though, the only things we have actual control over is our own body, attitudes, and choices. We do not control how others respond (unless you are a god and we never knew it).

The Reasoning Mind – The Wise Mind – The Emotional Mind

We use our Emotional Mind first.  (think 6-year-olds)

Emotional language: I just feel….  I feel like…. I really feel like…

If the (chimp) is happy – all is good.  But if it is unhappy – all is bad.

As we get older -The Reasoning Mind is worked on.  Intellect. Rational.  

Cognitive inflexibility begins in this area. As we learn – what’s right/wrong. Our opinions form.  But also rigid beliefs are formed.

You cannot live in the reasoning mind.  It is overly opinionated, relying on what was already learned or believed.  These people say things like, “Don’t you think…or I think you should… “

The Wise Mind:  as we grow we learn that balance is the key.  A combination of the reasoning mind and emotional mind is where equilibrium is found.

The only time that we have a problem in life is when we FEEL we have a problem. There is nothing happening outside of us – it is how we feel about the things that we believe are happening to us.

“Be water my friend.” ~Bruce Lee

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The Revolution Has Begun.

Korg The Revolution

The Revolution Has Begun. Really.

Literally, decades of time and experiences have lead me to this Revolution, and yet it feels like a blink of an eye. Before I get ahead of myself though, I need to tell you where it all began.

Throughout households across America, children started coming home from school to a house empty of adults. Upon entering they immediately turned the television set on and grabbed the processed packaged and yet so convenient snacks from the cupboard. Heck, a soda goes well with this also, so better grab that as well! The fast convenience food revolution began its path towards our destruction.

On televisions sets, commercials were directly marketing to children, alerting them of the next toy or snack they needed to have. Though, not all kids stayed watching. They found the new shiny thing – the internet. A place they can go to watch any video they like or read anything they stumble across before their parents walk into the room. That is certainly a scary thought, isn’t it?! Introducing the 1980s-2000s.

Now that I have your attention…I’ll name a few of the other issues that have since developed further and are grounds for joining the Revolution:

  • Our physical beings and the widespread development of diabetes, cancer, hypertension, and other diseases related to poor diet, lifestyle, and lack of physical fitness.
  • The American diet and the real cost to our health.
  • Our emotions. The importance of emotional intelligence in our personal and professional relationships that aren’t brought to light in schools.
  • Our medical system. For-profit health and the consequences of an industry led by insurance and pharmaceutical companies. We do not have a wellness industry, but rather an illness industry.
  • Media, Marketing, Internet and Social Media
    • People are stressed for time and are being bombarded by constant noise.
    • Everyone’s an expert and yet no ones an actual expert.
    • Values that are born out of consumerism/debt that cause depression and loneliness.
    • Misinformation is everywhere regarding health & wellness.
    • Body images portrayed as healthy, strong, or beautiful are giving false impressions and bad messages.

When I started down this journey, I began with nutritional therapy. It seemed like the right step as I was leaving a long culinary and restaurant career. After working with so many clients on their nutrition, I knew I wanted to create something more.

The first step was the decision to improve the quality of my life.

I decided to move from Las Vegas to the slower paced German town of New Braunfels, Texas. Who doesn’t like The Wurstfest!?

The second step to my journey was to change the concept of my business and then to also modify the approach that I’d been employing towards my clients. I had success with clients but I also realized that people become resistant when being told what to do when they don’t want to do it. It’s just natural. A person needs to learn the lessons for themselves to really learn them. My job is now of a coach. I’m here to guide you towards seeing your “truth” and to show you ways to get to where you decide you want to go.

Now, what I’m talking about is dealing with our overall well being. This means that I work with the little picture where it’s connected to the bigger picture of your health – through your mind, body, AND nutrition. Why? Because it is all connected, silly.

You see, working with your physical fitness won’t get you peak results unless we also work on your nutrition. You might be having problems with your weight due to your ideas surrounding food that you’ve always had. We would work together to help you change your thoughts into more positive and unlimited ones through the use of cognitive behavioral techniques (the mind). Do you see where I’m going here?!

The change to Revolution Wellness is the next logical step to my journey of learning and compassion for myself and to others. Come join the Revolution!

Are You Thriving in Life?

Are you thriving in your life?  Thriving is all about growth, flourishing and prospering.  The spring season reminds us of how nature thrives.  However, when I look around most humans are not “thriving”.

Research on well-being concludes that only about 20% of adults have a strong sense of purpose and are fully satisfied with their lives. Less than 10% strongly believe their lives are ideal and most people are stressed out and burned out. Unfortunately, all of this stress harms biological function and increases susceptibility to chronic diseases.

To make matters worse, most people feel too depleted, mentally and physically, to create a healthy way of life that would make them feel better.  A whopping less than 5% of adults engage in the health behaviors that actually prevent diabetes, heart disease and obesity.

People are not exercising regularly, maintaining healthy weight or enjoying plentiful fruits and veggies. Not only do people feel lousy physically and emotionally, but they are also dealing with chronic diseases that cost them financially.

While your doctor wants you to thrive, sadly they don’t have time to help you, other than to prescribe medicine and send you on your way, leaving you to figure out how to do it all by yourself.  We know that there are other dedicated professionals who are well-trained to zoom in on one area such as fitness, nutrition, or emotional health. However, you are navigating the complex web of your life and now you are in pursuit of good health goals too.  Who do you turn to when you feel overwhelmed by it all?

You cannot solve your problems with the same level of thiking that created them.

We also can’t improve health very well when we are in a stressed-out state. Instead, cultivating a thriving mind is necessary to attain a healthy body. Combining a whole-life focus with scientifically validated techniques to change your mind is the work of a well-trained health and wellness coach. Their work is now backed by more than 200 scientific studies.

In 2017, the ICHWC (The International Consortium of Health & Wellness Coaching) consulted widely, developed a broad consensus, created national standards, and formed a partnership with the National Board of Medical Examiners in May 2016 to launch the program and certification in this exciting and growing field.

Here are some tactics to use to get you thriving:

Imagine a life of thriving

A first coaching step is to envision yourself engaged in a life of thriving. A personal vision is like setting a compass. It sets the direction and purpose for your mind-changing adventure. Perhaps you imagine a day where you are calm and energized, enjoying instead of dreading the overflow of work projects, while attending beautifully and creatively to one task at a time.

You are no longer feeling stuck in a chronic state of criticism or self doubt and are feeling grateful for what is good and what you have. Making time most days for physical activity feels good, and you are cooking and savoring delicious and healthy meals with your loved ones on most evenings.

Stretch your mind

The heart of a good coaching session is the mind-stretching part. It’s a creative process whereby your coach helps you experience an insight, or an “aha moment.” It could be a shift in perspective or discovery of a blind spot. Over time these small shifts add up to a whole new mindset, and you outgrow your old one.

The brain can grow new pathways, in fact about 1 millimeter a day. Over time those pathways enable new habits that make a big difference. Think about it, exercise calms you down. Good food energizes your brain.  Now you can focus without distraction and you see more good than bad in yourself and others.  Careful now, you might find out that your life is thriving!

While your mind stretches, so do your capacities. Your new neural pathways allow you to become more creative. You will find strengths and resources that were previously underemployed. You can now leverage positive feelings to balance your stress and and get more done, more quickly, and with more enjoyment.

Learn to coach yourself

What you learn from a wellness coach is how to coach yourself. You learn how to become a personal visionary.  The most effective mix of your personal habits will help to develop your vision.  Then, small daily experiments will lead you to discover your own personal formula.  You will learn how to change your own mind, 1 millimeter at a time.

Now is the right time to engage a wellness coach to help boost you from merely surviving to a life of thriving. The cost is similar to a personal fitness trainer or nutritionist, many of whom also offer wellness coaching. Ask if your employer offers health and wellness coaching services.

If not now, when? Go for now. You will only regret it, if you never try.

If you’ve made it this far down on the page, we have an announcement coming soon! We are in the process of making some big changes!  Check us out very soon to discover the new us!!  

Overcoming the Fear of Working Out

How to overcome the fear of working out?

Are you trying to overcome the fear of working out? Everybody has to start somewhere. Everybody makes the decision at some point to change something about themselves and they want to start a workout program. If this is where you are at, then I have news for you: everybody has been at this point and overcoming the fear of working out is important and doable.

Being afraid to work out is easily one of the most least admitted but most widely experienced reason why people don’t ever start or why they quit a workout program. Working out doesn’t have to be intimidating and can actually be fun! It doesn’t have to be torture and it can actually be something that you look forward to!
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How To Forgive Yourself & Move Forward

hands making a heart how to forgive yourself and move forward

Most of us know that hanging onto anger or guilt is a difficult and usually unhappy endeavor.  Even though forgiving someone is something we have usually been taught is a good thing.  How often do you forgive yourself though? Let’s look out how to forgive yourself and move forward.

We tend to think of our lives as moving through time.

Beginning with our past, moving to our present and looking toward a future. What if forgiveness meant letting go of our own past or the past that we have created in our heads? It feels pretty difficult and rather uneasy, doesn’t it?

When we forgive ourselves, we’re trying to release something that almost feels like it is part of us. That’s because we are releasing who we were in the moment that we did whatever it was. When we forgive what someone else has done, in a sense it can feel easier. We’re releasing a part of our past that isn’t essentially who we feel we are. So, how do you forgive yourself and move forward?

To release the part of your past that you need to forgive, it’s helpful to remember that we’re all doing the best we can at any moment. If you had known that your action would cause pain to others or yourself, you probably wouldn’t have done it, right? And even if you knew that you were causing damage at the time, you had no idea how much you would regret it in the future.

To many of us, seeing ourselves as flawed feels quite vulnerable and even scary. We’re basically wired to survive while trying to avoid mistakes at all costs, and when we do make a misstep, our first impulse is to hide it. In order to forgive ourselves, we first have to admit to ourselves that we blew it. We have to take ownership and acknowledge the flaw or mistake—and that feels almost counter to our sense of survival!

Isn’t it difficult to admit we were wrong sometimes?

The more practice you have the easier it feels though.  Isn’t that wonderful?!  It means your mistakes are actually a good thing!  There you go!  Forgiveness!

It’s helpful to remember that mistakes, failures, and even incredibly stupid acts are part of being human. It’s how we learn and grow. If you’re never embarrassed or wrong and if you never make a mistake, you’re probably staying within a pretty narrow comfort zone and not really growing much.

Appreciate your missteps for what they are, a good thing.  A lesson learned and a chance for you to make positive changes in your future.

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Integrity & Self Esteem: Hand in Hand

people hugging outside, integrity and self esteem go hand in hand

Integrity and Self Esteem do go hand in hand and is often thought of as moral uprightness and steadfastness—making the “good” choices, doing the “right thing.” In fact, it is far more than that. Integrity is actually a phenomenon in and of itself. It has to do with authenticity—being true to ourselves—and it is the foundation for power and effectiveness. It is a home, an anchor, a continuing commitment—a way of being and acting that shapes who we are.

Integrity resides in the ability to constitute yourself as your word, to be true to your principles, and ultimately, be true to yourself. You’ll learn that integrity is not constrained by, nor does it reside in, rules, prescriptions, or imposed demands. Integrity creates an environment of freedom, power, and joy.

When we act in line with our personal values, we act with integrity.

If we behave in a way that conflicts with our values, we respect ourselves less and our self-esteem suffers.

This means we need to know first what our own personal values are, which may take some time and experience.

If we value honesty, reliability, and trustworthiness, for example, then we ask ourselves: Am I honest with myself and with others? Do I keep my promises? Can others count on me?

More important to ask is: do my words and behavior match?

It’s one thing to say the “right” thing and another to put it into action. Many people talk about honesty, fairness, and commitment but to actually keep one’s word, stick up for other people and honor commitments when it is hard to do so or when others may not agree with you is much harder.

You may find yourself coming up with a white lie to a friend, in order not to hurt their feelings; make commitments to yourself of what you will get done, then find yourself procrastinating; or failing to say how you really feel in order to keep peace and harmony…

The way out of this conundrum is to move through the negative messages. To challenge the messages you’ve learned and figured out what is true and what needs to be healed.

Without integrity:

  • knowing yourself is more difficult.
  • being honest with yourself is harder.
  • self-deception, repressive coping styles, re-imaging stories are all rabbit holes we can fall into.
  • it becomes harder to say, “that you don’t want to be the person I just was”, and even harder if we actually practice to never act that way again.

The beauty of acknowledging personal integrity is that it is also a way of allowing yourself to acknowledge your imperfections with less and less judgment.

It is the only way to own your hard-earned self-esteem and become more fully who you need to be.

We need to remember that this is a PRACTICE.  As we aspire to be honest, reliable, and trustworthy and live up to our values more and more, we increase our self-esteem.  As part of the process, we invariably run into situations where it becomes difficult to practice our values and we occasionally fail. When you become frustrated with yourself and you’re not doing what you would like to be doing or something isn’t working out the way you thought it would, you have a choice to make.

You always have three different options:

  1. Go down the road of blaming and shaming yourself which results in feeling like there’s something fundamentally wrong with you.
  2. Blame others which results in getting angry and not being able to see your choices.
  3. You can open yourself up to looking at the situation as multifaceted. There are many ways to look at a situation and interpret what’s happened. You might find a different reason than you thought and that can lead to thinking about problems in new ways. You can look at where you’re responsible and where you’re not and what you need to do to improve the situation.

Option 3 gives you an opportunity to grow. It gives you the space to see a situation from multiple viewpoints and perhaps come up with a creative solution.

What do we do then?

  • We own the fact that we did what we did without beating ourselves up (self-acceptance).
  • We seek to understand why we did what we did (with self-compassion).
  • If others are involved, we acknowledge to the other person the harm we have done.
  • Take action to make amends for the harm we have done.
  • Firmly commit to behaving differently in the future.

Without all these steps, we continue to feel guilty over some wrong behavior, even though it may have happened years ago.

In practicing personal integrity, we raise our self-esteem (see how integrity and self-esteem go hand in hand?). We may not be able to do it perfectly, but that’s okay. If we set our intention, do the best we can and strive to improve, we increase our self-respect. In the process, we might realize that some of the values we held no longer serve us or are not as important as we previously believed.

What are your most important values? (being honest, never promising unless you are certain you can do something, etc)

Give yourself 5  minutes every day to answer the questions:

Are my goals, attitude, and actions in alignment with my personal integrity? How might this affect my self-esteem?

Where are the places I need to re-adjust and step more fully into whom I’m meant to be?

Integrity is difficult, but the expansiveness that results from it IS worth the trouble.

Take the time to “get on the right side” of yourself. Your relationship with yourself is worth it and your relationship with others will grow too.


“There are two ways to be fooled. One is to believe what isn’t true; the other is to refuse to believe what is true.”
― Søren Kierkegaard

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Living In Our Stories

arm holding books, living in our stories

Living in our stories.  Horror stories. Love stories. Crime stories. Fairy tales. Myths. Science Fiction…The Avengers… they all help us form our beliefs and values. They shape our fears and dreams. They help us decide how we want to fall in love, what we think is fair,  how we wish we could fly like a superhero and how to negotiate the world. We are in fact story-making, story-devouring creatures, and our personal stories often rule us.

Master storytellers of the ages have used their words to arouse emotions and teach lessons. Some say that Jesus told some pretty memorable tales to make his points. The Buddha also taught through a parable. Philosophers often times wield parables to make sense of chaos. Poets from Homer to the Beatniks reach feverish pitches, playing, explaining, and instructing.  It is an art form.

Stories have shaped the lives of listeners and readers through the ages, and we are hardwired in our cultures for them to have this very effect.

Just like stories we read or watch on the news, the stories we tell ourselves and others about our lives influence our emotions.  We are living in our stories. The more often we repeat our stories, the more powerful its impact on the way we feel. Tell a story that makes you feel bad and well…you feel bad. Give a version that is encouraging, and you are filled with hope.

Since we live in a land of stories of our own creation, we have the option to invent a new story. We can generate mindful, compassionate, insightful stories that fill us with support, confidence, and peace. Make outlandish stories that make us laugh instead of becoming angry!  Start celebrating, seeing, and inventing the stories that bring us joy within each moment. Living in our stories doesn’t have to be all bad.

Everything we experience emotionally comes to us by way of a story we interpret. While many of us would like to believe that we live in ‘the real world,’ a world of concrete, stone, wood, and metal, that’s only true in the strictly physical sense. Psychologically, we live in a different world, one that’s created for us inside our head, a world that’s infused with meaning at every level. These are where our stories are created.

The worst part…

Without conscious intervention, we can get caught up in a web of our own spinning – living in our stories.  We forget that we are the author of our stories. The stories are merely traps we’ve created.  The truth is, we can get out at any time, but we don’t know it!

Different parts of the brain get fired up depending on what a story is about. If someone mentions food, the sensory cortex lights up. If a character is running in their minds, the motor cortex is alerted. Our brains respond to the story we tell as if there is no other story available.

The unthinking mind really likes gossip because it feeds the big blue story monster (“Num num num. Me want stories,” ~we are story-making machines monsters!).  Negative gossip offers a temporary fix but no joy.  A healthier idea is to turn the mind to stories of gratitude and appreciation.

Feelings are created by stories according to how we interpret those stories. Maybe your boss is unreasonable and your child’s teacher doesn’t see that your child is just being a child, your client doesn’t respect your time, or your friends are mean.  Guess what? These are all stories: emotion-generating stories.  You are always living in your stories.

So how do we let go of these negative stories?

Great news!  We can pick among the stories we tell ourselves and ask, “Does this even matter?” or “Is this even real at this moment? Does it really count?” Often the answers are no, and we can turn toward our wiser self for new thoughts and better stories.  We cannot change how others see the world or how they treat us, only how we respond in return.

Have you ever wanted to invite someone to coffee but decided not to even ask because you believed the person would probably be busy?  Or this scenario, where you actually asked and then follow up with, “You’re probably too busy, and if you can’t go I totally understand!”.  Think about this for a second.  Did you really know if they were too busy?  Maybe they were busy, but also looking for any reason to get away and your’s would have been the perfect excuse?!  The lesson here is that you just told yourself a story and then answered it for someone else.  Now, who lives in Fairy Tale land?!

Recently a friend of mine was talking about her health in terms of some scary future limitations it MIGHT bring to her.  I reminded her that she really doesn’t know what will happen and it doesn’t make any sense to worry about something that might or might not happen in the future.  Unless of course, she was a time-traveling alien that did know the future?!  Nah, just more stories.

Since we live in a land of stories of our own creation…

We have the option to invent a new story.  Generate mindful, compassionate, insightful stories that fill us with support, confidence, and peace.  Start celebrating, seeing, and inventing the stories that will bring us joy in each moment.

Let’s create the dramas we want and make stories as wonderful as the world is full of wonder.

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Emotional Eating: How To Plan Through It

Plan through your emotional eating

Many of us gravitate towards emotional eating which usually includes foods that comfort us during times of emotion. Knowing how to plan through it will be very helpful! There are many reasons that lead us to eat other than our hunger such as social gatherings, habitual snacking (that tub of popcorn during a movie), or a cold ice cream cone on a hot day.  There are more obvious emotional eating situations such as coping with stress or some other difficult emotion.

It is important to remember that several of these situations are encouraged! Eating is and should be a pleasurable activity.  Avoiding situations where food is involved is not really a very good solution. Instead, here are a few suggestions that can help you understand your emotional eating tendencies. Planning for these situations will get you through them without a big dent in your health.

Establish a Routine

Having a meal schedule you adhere to will make it easier to identify when you are eating for reasons outside of hunger and to avoid situations where you become overly hungry and more inclined to snack or binge.

Pay Attention to Your Feelings

If you find yourself eating outside of your meal schedule, now is a good time to ask yourself how you are feeling.  Are you stressed from your day?  Bored?  Lonely? Sad?  Take a look at what actually is going on and ask what would make you feel better during these times.  If the answer is food, it might make you feel better for a minute, but it won’t solve the root of your issue.  Perhaps calling a friend, going for a walk, journaling, meditating, or participate in something you enjoy would help you sort through the problem. Remember your emotional eating and not hungry nor do you need food.


It’s okay to eat the occasional treat.  In fact, if unhealthy food brings you joy, it’s encouraged to incorporate a portion-controlled serving on occasion.  Denying yourself completely is usually not the right decision (unless it’s gotten totally out of control, then you definitely should omit it!).

Practice Self-Compassion

You’re a human right?  Planning through emotional eating will take some to turn this into practice on a daily basis. If you find yourself eating an entire bag of chips in front of the television tonight, you have to forgive yourself then ask yourself what you could have done differently so that you are able to avoid this the next time.

Taking time to plan through your emotional eating will make a world of difference.  Just paying attention to your habits will bring them to light.

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An Abundance Affirmation

woman at beach meditating

Abundance Affirmation

I now open my mind to receive my good. Nothing is too good to be true. Nothing is too wonderful to have happen. Nothing amazes me.

I am not burdened by thoughts of past or future. One is gone. The other is yet to come.

By the power of my belief, coupled with my purposeful fearless actions and my deep rapport with spirit, my future is created and my abundance made manifest.

I ask and accept that I am lifted in this and every moment into a higher truth.

My mind is quiet.

From this day forward I give freely and fearlessly into life and life gives back to me with magnificent increase. Blessings come in expected and unexpected ways. I create, I manifest, and I am thankful and overflowing with love.