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Mind over MRI?

The power of the mind is impressive. Research is building and showing that we can use our mind to change our thoughts and even transform our health.

 

Well friends, it’s time for me to walk my talk and put my trust and faith in the power of the mind and use it as a tool for learning more about my body.

 

Science has even shown us that you can have an impact on someone else hundreds of miles away and their health by using your mind with meditation and prayer. We see these requests for support for our loved ones’ health on Facebook now all the time and it has been practiced for decades.

 

We all have heard the plea or request for prayers and support…it’s because it works!

 

Stress is on the rise and one of the leading causes of dis-ease in this country. Our bodies and minds are taking on countless tasks and there aren’t enough sticky notes to keep track of them all.

 

My clients’ number one complaint is, “I feel overwhelmed!”

 

How often do you find yourself overwhelmed? Is this an emotional state you live or just visit time to time? And how do you manage? I want to know!!

 

My go-to tools to combat overwhelm are meditation, mantra, and mindfulness.

 

Of course, it’s easier said than done. It’s like someone telling you to “let it go” when someone has stamped out your heart and you wonder to yourself…but how?

 

Pondering the impermanence of life in an attempt to make this the best life yet has been my approach to mindfulness. And it hasn’t come without struggle.

 

We all have our stories of triumph and of wallowing in the valley of darkness. And we know that both will come and go so how do we move between the two?

 

Equanimity: The unattached awareness of one’s experiences as a result of perceiving the impermanence of momentary reality. It is a peace of mind and abiding calmness that cannot be shaken by any grade of either fortunate or unfortunate circumstances.

 

And equanimity…builds resilience.

 

Equanimity and resilience are essential in living a healthy and long life.

 

A recent injury in a CPR training at work left me with a locked up neck and back over a month ago. And just as I felt I was almost 100% healed, I woke up with vertigo.

 

Two vertigo episodes left my body with some rigidity, and a total sense of powerlessness. I was powerless in my voice, as I couldn’t yell for help, and in moving my limbs to support me in bringing myself up off the floor.

 

I will note that between the two episodes when I thought again I was almost 100% back to “normal”, I had nightmares that I couldn’t yell for help and more desperate feelings of powerlessness.

 

As I coach my clients when they are wanting to make big changes and create transformation in their lives…I asked myself, “How can I take back my power?”

 

If you resist what is going on in your body, whether it is weight gain, vertigo, insomnia, or any other symptom that can leave you feeling powerless, your body will resist you right back.

 

And the words you use to tell your story and the way you talk to yourself will determine how you move through the symptoms. Bottom line is, your body can talk. It’s our job to listen and support it in coming back into alignment.

 

Our bodies give us feedback all the time! It’s an opportunity to learn how we can better care for this vessel that we have been blessed with while we are here.

 

I found myself in a state of equanimity during my recent vacation to my favorite climbing spot. Now I certainly didn’t get there instantly. I went through the emotional turmoil of debilitating thoughts of why vertigo and why now on a climbing trip that I have soooo been looking forward to? Why spirit, why?

 

And I should share I was upset, but had more compassion for myself and was mindful in how I spoke to myself in a way that I hadn’t been in years. This mindfulness is a practice and another area we do not need to be perfect!

 

As I sat and meditated and listened to what my body wanted me to do, I could hear the silent whispers of what my body was trying to tell me. Slow down Shannon Lee…slow down.

 

So now I take my mindfulness to Colorado Springs Imaging where I will have an MRI and an MRA to look at what could be causing some of the debilitating symptoms I have been experiencing the last 5 weeks.

 

Now I have a whole story around MRI’s and I do recall (silly me, I know better) saying just a few short years ago, “I could never get an MRI, I am too claustrophobic, there is simply no way I could do it!”

 

Yep and then “never say never” bit me in the ass…again.

 

My meditation practice for the last 20 years has not been perfect, and certainly at times not effective, but it’s a practice I have been working on to get better at this thing called life…to build resilience and equanimity.

 

To be ready for whatever life throws our way…

 

I have the awareness to recognize that I have a wee bit of anxiety, ok a lot of anxiety, around being in claustrophobic spaces, and certainly in a tight tube for testing.

 

But I also have the awareness to see that I have created a story around this thing called an MRI. I picked my mother up after she had one and she was so fragile and devastated from it that her story became my story and that’s how “I could never” was born.

 

So I am creating my own story around it now. Letting go of my fears and anxieties around being in a tube, feeling powerless, and what they might find and using it as a tool to get feedback for my body.

 

I am a biofeedback practitioner after all, so surely I can reframe this:).

 

I am going to the imaging center today to look at the machines and get more information. I am also looking at a guided meditation I want to pop in and maybe some new kirtan music for my 45-minute and then 30-minute imaging “sesh”.

 

Yep, that’s right, I said “sesh”. I gotta make this appointment way cooler than my ego perceives it to be.

 

I want to share a few of my favorite tools for starting a mindfulness practice:

 

Calm app: a great tool with bedtime stories in case you have trouble falling asleep, plus guided meditations, and music to help you de-stress and relax. The Calm app is free to download, and you will not incur any charges from downloading it or creating a Calm. Calm is a mindfulness meditation and relaxation app, built to help you feel calm in a natural way that’s in tune with your body’s innate ability to switch from ‘ready for action’ to ‘resting’. There is a 7 day free trial and then it’s $9.99 a month or $58.99 a year.

Headspace: Train Your Way to Happier Days with Headspace. Hundreds of Sessions. Track Your Progress. Use Anywhere, Anytime. Build Healthy Habits. Start Meditating Today. Headspace is a popular meditation app with cute animations, available on both iOS and Android. Most of its content is locked behind the $12.95/month (or $95.88/year) subscription, but you may be able to get what you need from the ten free sessions they offer.

Insight Timer: is an alarm that times your mindfulness practice while simultaneously helping you to use your smartphone as a spiritual link to a worldwide community of meditators using “insight” Insight timer has been downloaded over 300,000 times and has tracked over 4 million meditation sessions. The largest free library of meditations and music tracks on earth. New content added every day with access to over 19000 meditations.

 

So where are you feeling fear? Or resisting the symptoms that your body is giving you?

 

Take time to sit, ask your body questions, and get some answers.

 

I want to validate your frustration as well, along with my own, when we don’t know what’s going on and we struggle to figure out what is going on with our body. But that is where connecting with your own heart and spirit can guide you in a way that will never fail you.

 

Trust that everyone on your path is here to guide and support you.

 

You are your best healer and have the divine guidance within! Trust in that and take charge of your health by starting a mindfulness practice.

 

Ps…for all you recovering perfectionists out there like me….you can’t do it wrong, so what are you waiting for?

Love to hear your thoughts below…

Got Sleep?

I struggled with sleep multiple times in my life; including when my dad and then my mom were sick with cancer. Obviously stress and fear played a great role in my insomnia. Whenever I experience a heavy heart or deep loss, sleep seems to be elusive.

 

Can you relate?

 

Sleep is a divine right for each and every one of us. No one is more special than anyone else and deserves it more. It takes a keen eye to look at your habits and lifestyle and really observe what could be standing in the way of getting good sleep.

 

Be honest with yourself and look at what you can change…and start to make changes.

 

Now, let’s talk about the history of sleep and some hard facts so you understand where you are today and how you rate on good sleep hygiene.

 

Sleep Facts

  • Between 1910-1960 “normal” average sleep duration was 9 hours.
  • Current average is 7 hours.
  • 1/3 of the population sleeps 6 hours or less.
  • 70% of Americans are sleep deprived.
  • Insufficient sleep leads to imbalance between melatonin and growth hormone, leading to stunted growth, repair and slower healing.
  • Sleep deficiency leads to:
    • Performance loss
    • Slow reaction time
    • Impaired memory
    • Decreased motivation
  • Brain uptake of glucose drops as much as 7% with sleep deprivation.
  • One sleepless night can induce insulin resistance in healthy people.

Sleep Deprivation Causes

  • Impairment in the endocrine, cardiovascular and immune systems
  • Glucose tolerance is decreased during sleep debt
  • Sleep deprivation disrupts normal pattern of growth hormone surge during the first 3
    hours of sleep.

 

Sleep Benefits

  • Fortifies your immune system
  • Balances your hormones
  • Boosts your metabolism
  • Increases your physical energy
  • Improves the function of your brain
  • Enhances learning, memory and creativity
  • Improves insulin sensitivity
  • Enhances serotonin
  • Fat burning reduces cortisol and increases leptin (hormone tells your brain when you are full)

 

Research shows that just after 24 hours of sleep deprivation there is an overall reduction of 6% in glucose reaching the brain.

 

You become lethargic and may crave candy, chips, doughnuts and other starchy sugary things when you’re sleep deprived. Your body is trying to compel you to get that glucose back to the brain as soon as possible. Now doesn’t that make sense of your inability to say no at times?


Now let’s talk about Serotonin.
1. Almost 95% of our body’s serotonin is produced in the gut. It is the building block for the sleep hormone melatonin. Serotonin is the hormone that helps you feel good during the day; it’s the happy hormone. These two go hand in hand!
2. Serotonin and the health of your digestion can impact your brain and sleep more powerfully than almost anything.
3. Healthy gut = increased quality of sleep.

 

The Sleep-Weight Connection
1. Less than 7 to 9 hours of sleep can affect the hormones that impact your appetite.

a. Leptin- The hormone that tells you when you’re full.
b. Ghrelin- The hormone that tells you when you’re hungry.
2. If you are struggling to lose weight and you are exercising and eating foods that are not inflammatory, you may want to look at your sleep habits. You just can’t lose weight without proper sleep hygiene.

 

Here’s your takeaway:
Take your sleep just as serious as your fitness, your spirituality, your personal hygiene and your diet. Quality of sleep is as important as any of these other facets of health!

 

Take a peek here at my Good Sleep Hygiene Checklist to see how you rate with your sleep and where you can make some changes to sleep like a queen.

 

Hundreds of my clients have taken charge of their health and gone from restless nights to sleeping like a queen and so can you!

 

If you or someone you know is struggling to get sleep, please reach out for help. Sleep deprivation is not sustainable as your body cannot function, heal, repair, or renew without consistent quality sleep. Email me here for help today.

 

Love to hear your thoughts below…

How to thrive and SOAR during flu and head cold season

Winter is an easy time to get back in the gym and rediscover a fun class – A class that you may have forgotten how good it made you feel and give you great results at the same time.

 

I just rediscovered Bodyjam, a hip-hop dance class by Les Mills, available at many gyms all around the world. It was a dream of mine to become a Bodyjam instructor at 40, which I did, and the work involved in delivering that program was one of the hardest classes to deliver…ever!

 

But I am so happy to be in an area with Bodyjam classes, my cardio routines are happening weekly and my immune system is rocking and rolling like a well oiled machine.

 

It’s also high time for germ season, especially if you are hitting the gym!

 

I have been around friends and family and everywhere I turn they are suffering with their health, sinus drainage, coughing, and energy is running low.

 

It’s the flu and head cold season and I have seen my clients and loved ones in bed for days.

 

What can we do? I have a powerful winter tool kit I want to share with you.

 

Because quite honestly, I can feel that my system has been getting tested as well and my tried and true protocol worked again!

 

This is what I want for you too…so read below to learn more about what keeps you thriving in the winter months and let me know how it works for you.

 

Tools to beat the flu and head cold season every year:

 

  1. Organic Bone broth in the morning: Add kelp flakes for healthy iron and blood cell rejuvenation and a dash of sea salt. Fire and Kettle has soups with bone broth that are fantastic. You can use bone broth to heat up leftovers to maximize your daily intake.
  2. Warm bath with Epsom salts every night: 1 cup of salts, soak for at least 20 minutes, and watch something pleasurable like Matt Kahn’s video Soul Contracts and Twin Flames for some self love tips and laughter.
  3. Omega 3’s: I recommend plant-based because of the toxicity in our oceans.
  4. Hot beverages: Afternoon hot tea or a second cup of bone broth (not another cup of coffee). This warms your core temperature and allows your body to spend less energy on doing that and more energy on building your immunity.
  5. Wear a hat: Cover your head when you go outside…no really, your mom was right!
  6. Avoid top inflammatory foods: Stay away from gluten and sugar; sugar feeds inflammation, which feeds infection. If you need a snack, try popcorn with kelp flakes.
  7. Stay away from dairy: Dairy is highly inflammatory to our sinuses and creates mucus, which you are trying to eliminate. Ditch it until you are on the other side.
  8. Move your body daily: a 15 min walk may be all you need if you are fighting something but you can build resilience by having a regular routine. Also recognize when your body needs to rest and recover and when exercise would be beneficial.

 

I have saved the most powerful tip and tool for last…

 

A tool that I have been using for over 18 years to build my immune system from the inside out so that I can feel confident when I am around germs and trust that I can overcome.

 

I just realized how much I lean on this tool and how little I talk about it. In 18 years, I have never written a blog about it. WHAT WHAT?

 

It’s because some people have a negative reaction to any kind of network marketing, ok including myself, as I am approached almost everyday when folks find out I am a health coach.

 

But results are results, regardless of how a product is delivered.

 

25 years of research and billions of testimonies and hundreds of doctors will echo what I am about to share…and that’s that “it works”!

 

Think about it, if your immune system is compromised, you want to eat more whole foods right?

 

When you feel a cold coming on, you want to eat as many fruits and veggies as you can, free of pesticides and herbicides, and pack a punch of antioxidants to the body to fight off whatever is in the system causing inflammation.

 

And that’s what I have done…over and over on a daily basis for 18 years by taking a whole food supplement.

 

It’s not vitamins and minerals, its simply food in a capsule and I am a woman on the go and appreciate that!

 

I started taking Juice Plus+ at 28 years old when I discovered I had chronic fatigue and found I didn’t have the energy to even walk up a hill, much less climb a mountain, which was my passion. I was devastated.

 

I also grew up on processed foods and was addicted sugar and found myself on antibiotics 2-3 times per year for strep throat or bronchitis. I lived on Benadryl because I was allergic to everything from dust, rabbits, dogs, cats, dust, pollen, and ragweed.

 

I had over 52 tests on my body and I was allergic to everything and advised I would be taking allergy medications the rest of my life and that’s just the way it would be.

 

Well, that is just not the case. I am thriving, no antibiotics or allergy medication in 18 years! And gosh, I just realized I may not have ever shared this with you.

 

Now I don’t believe in a miracle pill that will “fix it all”. I have done a lot of work cleaning up my diet, balancing my hormones, finding a good chiropractor, managing my stress, and developing a spiritual practice that are all at play in our total well-being.

 

BUT, when it comes to fighting the flu, head colds, or stomach bugs…I simply double up on my regular dose of Juice Plus+ and follow my simple protocol above, and I slay the nasty infection dragons.

 

I don’t buy cough drops, syrups, Echinacea, or anything else. Juice Plus+ is already on hand, and I fly with it AND drive with it, in case I need it. And who doesn’t want something when you are on a plane surrounded by coughing and sneezing close neighbors.

 

I hope that you hear my passion about it, as my intention is to always support you with becoming the healthiest and happiest version of yourself.

 

I have had three new Juice Plus+ testimonies from clients in the last two weeks. Results such as having regular bowel movements after years of irregularity, sustained energy and mental clarity, and reduced cravings. One client with asthma finds himself on antibiotics every year at this time. His body got physically tested, he got tired, wore out, and he felt it coming.

 

But…he doubled up, and he had been taking it for a year, rebuilding his system on a cellular level. And he is now celebrating beating two sinus infections back to back over the last two winters. Now that’s results I want to share with you!

 

And this is what I want for you too.

 

So if you are struggling…check it out here. I only share because I care.

 

Love to hear your thoughts, please share any comments below.

 

Shannon Lee

The #1 Ingredient to Avoid in Sunscreen

I was enjoying a lovely dinner with a new friend and long time Colorado local…and might I add, she has beautiful and youthful skin. She shared a bit of shocking news with me, and that was that I had to wear sunscreen every day, even if I don’t leave the house!

Feeling a little uneducated, I combed the internet for highly researched products, and the Environmental Working Group’s (EWG) website to find information that would serve me and my clients.

Here is what I know to be true…

The skin is our largest organ and protects us from everything that could cause us harm. It would make sense that anything we put on it would be quickly absorbed into our system and that we should do our best to apply only the best and toxic-free products!

Sunscreen is a unique body care product: consumers are directed to apply a thick coat over large areas of the body and reapply frequently. Thus, ingredients in sunscreen should not be irritating or cause skin allergies, and should be able to withstand powerful UV radiation without losing their effectiveness or forming potentially harmful breakdown products. People can potentially inhale ingredients in sunscreen sprays and ingest some of the ingredients they apply to their lips, so ingredients must not be harmful to lungs or internal organs. Further, sunscreens commonly include ingredients that act as “penetration enhancers” and help the product adhere to skin. As a result, many sunscreen chemicals are absorbed into the body and can be measured in blood, breast milk and urine samples. *Source – EWG

I also learned that damaging rays from the sun can actually come through the glass windows of your home and your car. So protecting your face, hands and any other areas exposed is of utmost importance.

What I love about the EWG website is that you can input your sunscreen brand and it will grade your product on where it rates with having potentially harmful ingredients.

After combing through recommendations and consulting several different experts in this area, I found a product that I love – Supergoop (Especially the travel size with the attached lip protection). I just got it for traveling and popping right in my purse or climbing bag so I can stick to my new habit of applying twice a day.

Top sun care tips that I didn’t know about good sunscreen practice:

  1. AVOID sunscreens with oxybenzone. The EWG has reviewed the existing data about human exposure and toxicity for the nine most commonly used sunscreen chemicals. The most worrisome is oxybenzone, which was added to nearly 65 percent of the non-mineral sunscreens in EWG’s 2018 sunscreen database. Oxybenzone can cause allergic skin reactions (Rodriguez 2006). In laboratory studies it is a weak estrogen and has potent anti-androgenic effects (Krause 2012, Ghazipura 2017). *Source – EWG
  2. You need to wear it even if you are not going outside. Who would have thunk?
  3. You must reapply! I think twice a day is an adequate dose, if you haven’t been using it all than once in the morning is better than none at all.
  4. You really want to use between SPF 30-50 on your face. I might be more apt to stick to SPF 30 on my face in North Carolina, but here SPF 50 is really necessary. And above and beyond that (SPF 70) is not necessary, and should be avoided, as recommended by the EWG.
  5. Hit your hands and face when you are behind the wheel.
  6. Vitamin C is raved about by so many dermatologists and experts in skin care because SO many research studies have shown that in the right form it can help reverse sun damage. BINGO, sign me up! After much research, this is the product that is the best bang for your buck – MAD HIPPIES.
  7. Want to take care of the crow’s feet by those sweet eyes? The eyes are the gateways to our soul and the tissue is unique and needs special attention…Avalon Eye cream.

Don’t beat yourself up for not knowing what you didn’t know…you learn everything right as you are ready to implement and understand. So jump on board and start taking care of that beautiful skin of yours! It’s never too late!

 

I would love to hear if you have any tips about sunscreen or favorite products! Leave a reply below or shoot me an email here.

Yoga to Cleanse the Body…

Doesn’t that sound delicious and simple?

What I love about bringing my body to the mat is that it’s a practice. Sometimes there is noise, interruptions, animals, loved ones, timers, ambulances…things we can’t control. But that is why we practice. To deepen our ability to respond more and react less.

Our go-go mentality and lifestyle creates a constant build up of toxicity in the body.

YES emotional stress, drive thru’s, multi-tasking, sadness, highs and lows, good stress and bad stress, all create toxins in the belly and get stored at the cellular level. We need to clean out the emotions just as much as we need to clean out the toxins from our environment.

It’s also the reason that even healthy people with clean diets, detox. It’s just a way to reset the body and allow the digestive tract to take a break from moving toxins out on a daily basis.

I wanted to share a quick tip for those of you finishing a cleanse or considering a fall cleanse this season. Whenever you do a cleanse or a detox, the first thing to come off is water and glycogen, so the first few pounds can come quite easily.

I share this so you don’t get discouraged…the goal is to find your ideal size and shape.

We can’t find our baseline weight by making healthy food choices alone, nor by just adding exercise.

For total wellness, you have to look at the other pillars of health such as community, spirituality, stress management, good sleep hygiene, and mindset.

Let’s explore a few of these further:

Community: How do you feel supported day to day? Do you have people you love to call on? Furry friends? Spouses? Partners? A lack of support can cause stress in the body and emotional stress. And it is vital to fill your own cup with self-love, but also to be able to reach out to others when times become more than you can handle on your own. That’s what friendships and community are for…to have your back when you feel like you may fall down.

Spirituality: What do you believe in at the end of the day? Do you have faith in a higher power that is on your team and supporting your every move? It isn’t important WHAT you believe in or whether it is right or wrong, just that you have a belief system that can also support you in the dark nights of the soul that we all must bear at some point in our lives.

Mindset: There is positive momentum and negative momentum. How do you start your day? Is it CNN or Facebook? Or is it moving your body, deep breathing, and gratitude? Either way. you will have momentum in your day. Media and news can be stressful on the body because the brain cannot differentiate between reality and non-reality, so stressful news creates stress in the body. But if you start your day with positive momentum, you develop resilience to whatever life throws your way. You have space to respond to the stress that shows up during your day rather than react.

One of the best tools my participants started implementing this past detox was good sleep hygiene. Just simply choosing to read a book instead of watching any screens before bed created a more restful night’s sleep, and notably more energy in the morning.

The best way to play the “long game” of health is to understand the importance of good sleep hygiene and stress management. You simply can’t find your ideal shape and size if you are slacking off in either of those areas.

My favorite yoga pose for balancing my stress is sleeping swan pose, a form of yin yoga. If you haven’t tried this yet, you must, and I have included a great resource here! This is my favorite ritual to settle into before bed.

So go ahead and indulge in self-care, your best self is just waiting to feel spoiled and ready to shine. You will experience deep relaxation, more flexibility, and a calm breath in this pose.

Yin Yoga is a less active style of yoga where the poses are held for 3-5 minutes, or even longer, and typically resting on the floor. You may only do 4 poses in an hour class. Yang Yoga would be any style of flow yoga using more energy and postures are mixed with both standing up and sitting down.

The intention behind the yang poses is to work the muscles whereas the intention behind the yin poses is to release the muscles and work deeper into the tissues.

Pigeon pose (also called sleeping swan in yin yoga) is a popular hip opener pose because we store so much of our stress in the hips. Pigeon is very similar to swan pose but pigeon is more active (yang), and swan is less active (yin).

Sleeping Swan pose stimulates the gallbladder and liver meridians and can release emotions such as anger stored in the body, as well as enhance deep breathing, reduce stress, and create a deeper connection to your body.

A few benefits of sleeping swan and activating the gallbladder and liver meridians:

  • Releasing feelings of anger
  • Feeling more compassionate to others
  • Prevent cramping, muscle weakness, fatigue
  • Supporting muscles and tendons in the area
  • Improving vision because gallbladder meridians affect the eyes
  • Preventing vertigo and dizziness
  • Nourishing the liver
  • Bringing blood flow to the groin and pubic area
     

Here is the video again that would be a great ritual you could bring into your morning or evening ritual.

Here’s to breathing deep, managing stress, and detoxing the body thru yoga. 

I would love to hear your thoughts on sleeping swan, email me or leave a comment here.

4 Pillars For Physical + Spiritual Health

Chinese medicine shares that spring and fall are our hinges for summer and winter.

Summer represents a time when we open up and bloom like a flower, expanding our energies outward, and winter a time when we take our energy inward for hibernation, creation, and grounding.

A common problem one of my clients shared with me today is: “I fell off track” this summer. She is struggling to find balance…between what she eats, how she feels in her body, and the choices she makes.

Did you fall off track?

First of all, don’t feel guilty. This happens to ALL of us.

Here are the top 4 things you need to know to Reboot this Fall and get back on track…

*Warning if done regularly, you may create sustainable habits that could last you a lifetime. YES! 

1. Food for fuel. There is no one diet that works for everyone. You have to take the time to figure out which foods work for your unique body.

This means identifying food allergies, intolerances, and sensitivities, then adjusting your diet to accommodate for these things.

With the amount of toxicity in our environments and processed foods in our diets, it’s easy for our bodies to get out of whack.

If you find yourself tired often or easily gaining weight, this is usually due to blood sugar imbalances.

Learning how to bring your blood sugar back into balance is a tool for success so your body can optimize the sugars you’re consuming and continue to burn fat.

This is step one in learning what food fuels your unique body.

Don’t worry, there are a TON of delicious and nutritious ways to balance your blood sugars every day. Click here for a sneak peek at the suggested detox meals.

2. Rituals: The way you do one thing is the way you do everything. It would make sense that the best and most impactful part of your day would be the first five minutes.

Do you spend the morning rushing around feeling stressed or listening to the violence in the news? 

A simple ritual you can create for yourself today is to schedule and prioritize 5 minutes for yourself in the morning.

Creating intention for how you want to show up in your relationships…with your spouse, your children, co-workers, with your friends, and your community will go along way in supporting you and reducing stress.

There are 3 types of meditation: mantras, breathing meditation, or single pointed awareness.

Taking just 5 minutes in the morning to sit in silence, with music or without, will create space in your mind and your heart. It will create space in how you react to the rest of the day…to the people that cut you off in traffic, to the kids’ carpool line, and to disappointments that are inevitable.

Meditation is not just a “woo-woo” tool anymore. It’s an everyday ritual to manage your stress and there’s a reason why more and more people want to learn about it.

Depression, anxiety, and loneliness also all breed dis-ease so it is important to explore different ways to create healthy rituals for you to support yourself. 

Your life will begin to flow and feel less stressed by just implementing this simple routine.

How do you get started with meditation?

Keep an eye out for me in your inbox this weekend, I will share a meditation from my upcoming Detox with you!

If you want to learn more about meditation, join us in the 21-Day detox. where we explore simple 5 minute routines that you can download and enjoy in the morning or evenings to help you reduce stress.

3. Re-train your mind: Cravings are a real concern and we all have them.It’s important to identify when you are having cravings and when you are hungry, and know the difference. 

If you have developed unhealthy habits in the past and now have unhealthy cravings, you can learn how to unravel the source of the cravings and start to crowd them out with healthier habits.

For example: If you crave sugars and sweets, make a smoothie. Add raw cocoa nibs for a little crunch, and enjoy the natural caffeine buzz. The key is to add one cup of spinach, kale, or romaine to your smoothies, a cup of frozen berries (low sugar) and a tbsp. of your favorite nut butter (i.e. cashew or almond butter).

This example will do two things: 
A. You will start to create a new healthy habit by reaching for a delicious sweet smoothie instead of a Snickers bar or homemade brownie when you feel the need to snack. As a result, you will change what you crave by changing the ratio of good bacteria to bad bacteria in the gut. A nutritiously dense smoothie will feed the good bacteria and crowd out the bad!

B. You will start to re-train your mind because when you DO have that craving, instead of reaching for something unhealthy, you can train your brain to fall in love with something healthier. It works!

I call this a “two-fer”…you get two benefits for implementing one change by shifting the chemistry in your brain and your gut. 

4. Detoxify: Enjoy guilty pleasures. Why? Because life is short and lovely. What would make life more pleasurable? Maybe some dark chocolate? Or a guilt free happy hour? 

You don’t have to be “all in” to win when it comes to a healthy lifestyle. You just need to understand that you have to let your body and mind rest and reset on occasion. It could be 24 hours, 7 days, or 21 days on a regular basis.

A detox allows you to enjoy things you love, without feeling guilty later.

There are tools that you can implement after your happy hour to move toxins out immediately and there are tools that can stimulate healthy cell renewal for your skin, improve your gut lining, nourish your adrenals, and regulate your hormones! 

We will expand on all 4 tips in my 21-Day Detox. I empower you to take control of your diet and unhealthy habits once and for all and learn to love your body.

No one fails in the detox, it’s about setting up baby steps + baby wins to make small but impactful changes that you can sustain, long after the detox is over.

Click here to reserve your spot today!

You won’t want to miss this!

3 Common Mistakes to Lose Weight and How to Avoid Them

I catch myself doing things backwards in love, work, play, and relationships. My recovering perfectionist laughs now and is able to let go and embrace the potential new ways that each experience brings.

We all have our strengths and so I am grateful when someone can show me a more direct, less uncomfortable approach to help support me in reaching my goals.

I want to share the three most common mistakes I see with people on their journey with weight loss.

Let’s face it, losing weight is the most common goal I see, hear, and read about. Male or female, we would all like to ditch a few of those pounds around the waist, and honestly the older we get, the more stubborn they become!

#1. They don’t Break-the-fast. In my world, breakfast is the most important meal. You have been fasting all night long, regenerating your precious body. When you get going in the morning, you have to give it fuel. If you don’t, your body will start to burn muscle instead of fat. IT’S TRUE! Your body will think you are trying to starve it and hold on to the fat because your body can live much longer on fat alone.

Sadly….a banana does not count as breakfast. A banana will spike your blood sugar levels because it is a high glycemic food and without protein or fiber, your body will release cortisol, your stress hormone.

Guess where we store that friendly stress hormone cortisol? Yep, the waistline…the dreaded muffin top! This is a lifestyle habit I can help you transform!

In my 21-Day Detox program we explore healthy but quick recipes to balance blood sugar levels, break the fast, and start your day with your body burning fat right out of the gate.

With over 60 recipes, I will show you how certain foods along with fat-burning tips can help you to keep burning fat all day long.

#2. They count calories instead of quality of food. I am not a calorie counter, never have been and likely never will be. It is the quality of your food that is important. Whole foods will nourish your body with micronutrients (vitamins and trace minerals) we need to function on all levels.

Losing weight, sleeping better, and decreasing anxiety can all be improved from the micronutrition found in whole foods.

I have seen clients get caught up in foods with a vanishing calorie density. What the heck is that? 

Think of food that “melts in your mouth”, where you can’t have just one. Your potato chips, Cheetos, pretzels…anything that just doesn’t seem to fill you up and leave you satiated. It’s because it can’t. We will explore this topic more in our Live Zoom calls in the 21-Day Detox program.

These foods are engineered by food scientists and when you eat these processed foods, it creates habits and biofeedback loops in the brain that create cravings. Hence, we develop bad habits like late night snacking at the computer. It has less to do with willpower.

My new fall program will help educate you on where cravings happen, why you have them, and how to rewire your brain for healthy habits that will last. Learn more here.

#3. They do it alone. I struggled for almost 20 years by myself! The first 10 years were definitely the hardest. There were no health coaches. Functional medicine doctors that work with food as medicine were few and hard to come by, and not covered by insurance.

I did it alone…and you, my friend, don’t have to!

It took me 20 years instead of perhaps months to figure out which foods were working for me and which foods weren’t.

Find a friend who has similar goals and partner up to hold each other accountable. Ask your spouse, your child, best friend, or someone to support you. Accountability breeds results.

You will find the accountability and support from a like-minded community in my 21-Day Detox starting on Thursday September 6th.

BONUS: Grab a friend and get two for one pricing, just email me here for deets. Now that’s double the accountability to ensure success! 

No one fails in my programs. We create baby goals that allow you to win no matter what. That’s why I personally connect with each of my participants prior to the program to get these steps in place. 

My group coaching style will gently but firmly help you to stay engaged and get results. A group program is where people get exponential results…we are all in it together!

My new fall 21-Day Detox program is packed with over 17 years of experience and juicy content. Just to give you a sneak peek….

  • Over 60 healthy + delicious recipes and meal plans
  • Live group coaching calls to get your questions answered
  • Learn how to use PH testing to guide your eating habits

I can show you how to break free from cravings, feel lighter, more confident, and healthier with your decisions to create a healthier life for yourself.

If you want a partner to help you take charge of your health, feel good in your body again, take a peek here.

Love ya big,

Shannon Lee

It doesn’t have to be all or nothing…

I know that you might be struggling with cravings and I get it. I want you to know that cravings are normal. It’s one way our bodies can signal that we are out of balance in some way.

Whether you are craving sugar, salty snacks, scrumptious carbs, love & affection, drugs, or even alcohol to decompress at the end of the day…our cravings are at an all-time high!

Our bodies are always trying to bring us back into homeostasis. Food cravings can signal where we are lacking in a mineral, vitamin, or even water deficiency.

Emotional and physical cravings can show us places where we need to give ourselves more attention and love. We need tools to help us stop looking outside of ourselves to fill the hole.

One thing I know is that hunger and cravings are NOT the same thing nor do they happen in the same place.

Hunger takes place in the stomach. Cravings take place in the brain and this is so important when it comes to sustaining a healthy lifestyle. 

Being a sugar addict and adrenaline junkie until I was 28 has taught me empathy and tools to help others in all areas of their lives. Now I don’t just mean chocolate or lattes but also cravings for social media, Netflix, or shopping on Zappos for those perfect shoes.

We tend to ourselves by trying to fill a hole…because YES we are human and we have needs!

Over the next few weeks, you will hear from me just a couple times a week with new and exciting details of my upcoming program.

I’ll be sharing case studies, some really epic blog posts, and some previews of what’s to come, including new content to give you new tools for being the healthiest and happiest version of you.

I help my clients get out of being overwhelmed and into a state of confidence and knowing what is right for their body because let’s face it, there isn’t one “fix all” diet, pill or book!

I help them learn how to implement the right tools for eating foods that fuel their body instead of causing inflammation…without feeling deprived.

Inflammation leads to chronic allergies, headaches, poor sleep, metabolism issues, digestion problems, belly fat, depression, a lack of self-love, and much more.

I teach you with the same tools that I taught myself as I struggled for almost 20 years!

I understand how it can be hard to even trust yourself when it comes to eating sugar, processed foods, and addictive poor lifestyle habits because I have been there. I have seen it time and time again with my clients and I know that with baby steps, you can make change.

You have to commit and trust in yourself but you also must have the tools you need to succeed.

In my new fall program, we will discuss new concepts like the ARN (AppetiteRegulating Neural Network) and hormones that control our appetite and cravings to better understand cravings so you can see them in a whole new way.

Did you know 80-90% of your serotonin is created in the gut? This is the brain chemical that helps us feel good in your body…and I want you to feel good in that beautiful body of yours! 

And that’s what I have created for youA program to give you the tools to understand your cravings, take control of your health, and fall in love with your body again.

If you can’t trust in yourself that you can do it, you can borrow my faith in you and we will do it together.

It’s SO much easier to do it with someone, which is why my clients have so much success with my detoxes and sign up every season.

My 21-Day SOAR Detox program will provide you with tools for:

  • Quality sleep from balanced sugar levels
  • Beating your afternoon energy slumps without sugar or caffeine
  • Understanding of your cravings
  • Losing those last few lingering pounds
  • How to love that body of yours again and feel good in it
  • 5 minute rituals: reduce stress, train your mind, and feel peace
  • Stopping procrastination dead in its tracks
  • How to nurture love for your body again

Here are the juicy details of what you’ll be getting:
(Click here for a full description of the detox materials)

  • SOAR 21-Day Guide: A step-by-step manual that’s chock-full of everything you need to know to detox in a safe and natural way…
  • SOAR 21-Day Suggested Meal Plans: Family friendly…
  • SOAR 21-Day Daily Protocol Guide & Checklist: A day-by-day protocol checklist for your entire detox….
  • SOAR 21-Day Shopping List: Shopping made easy….
  • Detox Prep Guide: Planning, shopping and proper mindset work..
  • Detox Food Diary: Keep track of how you’re feeling….
  • SOAR 21-Day Recipe Guide: Over 60 scrumptious recipes
  • Detox Tips and Tools: Tools to help cleanse your body of toxins..
  • PH Testing Guide: Learn how/why an alkaline diet can be beneficial
  • Beating Sugar Guides: Teach you what you need to know about finding, avoiding and replacing the harmful sugars in your diet.
  • Private Facebook forum: Be a part of a community of like-minded women who can offer support and encouragement during and long after the program ends.

*Bonus: More Live Group and 1:1 coaching time with me, than ever!

1. At least 5 live Zoom calls where we explore the science behind cravings and get you motivated, answer questions, and help you get the support and education you need.
2. Customized 30 min 1:1 remote strategy session for your next customized steps to help you keep getting results long after the detox is over.

If you’re ready to up level your health, click here to enroll!

You’ll get all the keys behind the science of cravings, tools to help you understand them, change them, and how to manage them. You will also begin to learn what foods work for YOU and YOUR body.

I will only be offering the 21-Day Detox until September 2nd at an EARLY BIRD SPECIAL rate of $247. After that, the price will be $297.

Let’s do this! Enroll now!

Can’t wait to help you take control of your health, rise up and SOAR!

Love ya big,

Shannon Lee

 

Imagine Getting Out Of Your Own Way…

With summer behind us, we are leaving our carefree attitudes and playfulness and shifting into a season that is more introspective. The fall is a time of honing our communication skills, getting organized, and setting boundaries to honor ourselves.

This is the perfect time to honor your body and create non-negotiables that align with what you want to create in that beautiful body of yours in the upcoming months. 

Maybe it’s your children’s Oreos that keep making their way to your nightstand or maybe it’s how badly you want to start a regular morning meditation, but technology keeps getting in the way.

What if you could move into fall feeling in control and organized with your health goals and how you feel in your body? 

What if you could get out of your own way and no longer procrastinate on taking care of your body and mind? Set up for success…with healthy eating, rituals to build your confidence in living a healthy lifestyle, and even tools for loving your body every day?

I had a client tell me this past weekend that the grocery store is just overwhelming which can make it a bear to shop and eat in a healthy way.

I know I want to get in and get out of the grocery store and feel accomplished and not overwhelmed. It’s something we have to do…think of it as a ritual for nourishing that fabulous body of yours.

I have new tools you need to help you save time and frustration on your journey to healthy living and understanding what works for you!

I am excited to be finalizing a fall program that can help you with setting your mindset, self-love, shopping, healthy eating, intuitive development, and creating rituals that will align you in all areas of your life.

Listen, I struggled with addictions to processed foods, habits that were not serving me, and emotional trauma that left me feeling unworthy of love, money, or a job I truly loved. And…I was addicted to processed foods and sugar until I was 25 years old.

I know what it feels like to have cravings that beat you up from the inside out, whether it’s alcohol to decompress or an afternoon latte to get you through another deadline. 

I had a myriad of symptoms from acne, belly bloat, depression, anxiety, trouble sleeping, and wild mood swings. It’s not always about willpower my friend, so cut yourself some slack!

You need the science behind what’s going on in your gut that can trigger us emotionally and the tools that can physically and emotionally make those decisions easier for you.

Have you heard of a neurotransmitter cocktail? It’s time to understand how certain habits, food, sex, stress, play, meditation, and sleep effect that brain of yours so you can optimize getting the healthy body that you crave.

How about getting your brain and your body working together, on the same team? Voila! Now we are talking about a healthy lifestyle that is sustainable.

I have been diving deep into the science behind the brain, cravings, longings, and much more and I am so excited to share with you!

And…. my clients are having major breakthroughs in self-love, breaking bad habits they have had for years, and not to mention finding the ideal shape and size they love. 

So, as we approach fall, what kind of results with your health would make you one happy camper?  What are you struggling with? 

Email me here and let me know.