Love Yourself

Beyond the Limits

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“Strength does not come from physical capacity. It comes from an indomitable will.”
Mahatma Gandhi

Strength training pushes me beyond my limits, and I love it.

I love to be active and thrive when I am in constant motion, but I never thought I would say that strength training is a must for me. I learned this week that without the dopamine rush of consistently lifting weights my mood and overall well-being is not great. I walk a bunch every day and practice some sort of Yoga or stretching but until I began strength training there was never any rhyme or reason to what I did.

Two years ago I stumbled onto a YouTube trainer that clicked with me. For some reason I always had a bazillion or more excuses as to why I didn’t lift weights. The same ol’ “not enough” time was usually the front runner of excuses. Since I started October 1st 2021, I have added 4-5 days a week of weight training to my wellness routine. I can now say that I am shocked that up until age 51, I had not found the love for the feeling I get (and the sustained feelings) following a training session.

I recently completed another 10 weeks of training and thought I would take one week off.

In taking that week off, I experienced worse sleep, elevated irritability, overall sadness, and a much gloomier outlook on life. Could it be the lack of strength training? I wanted to say it was my recent hand I injury while wrestling a bag of baking soda that resulted in a torn ligament. (do not even ask). As I look back on the week off, I do believe with certainty it was the lack of training (and dopamine) that allowed my injury and the rest of my pain to take a hold on my attitude.

When I am lifting weights I am amazed and in awe of my strength and my chronic pain takes a back seat. I am confident and empowered as I do lunges and chest presses. I thrive when I am shaking after a good session. My uplifted mood takes me through my day with ease and I am filled with unstoppable energy.

Harvard found in a study that the mental benefits of exercise has a neurochemical basis. Exercise reduces levels of the body’s stress hormones, such as adrenaline and cortisol. It also stimulates the production of endorphins, chemicals in the brain that are the body’s natural painkillers and mood elevators. Endorphins are responsible for the “runner’s high” and for the feelings of relaxation and optimism that accompany many hard workouts — or, at least, the hot shower after your exercise is over.

Behavioral factors also contribute to the emotional benefits of exercise. As your waistline shrinks and your strength and stamina increase, your self-image will improve. You’ll earn a sense of mastery and control, of pride and self-confidence. Your renewed vigor and energy will help you succeed in many tasks, and the discipline of regular exercise will help you achieve other important lifestyle goals.

So there it is. Proof is in the pudding. Without the added adrenaline rush from strength training I found that walking 20,000 steps just isn’t enough for me anymore.

The made up belief that I didn’t have enough time was just that–a grossly false made up belief. I have the will to get out there and do it. I do have time. I make the time. By choosing to wake up just 30 minutes earlier I have time to be still, walk, workout, and be out the door by 8am. So simple.

This week begins the next 10 week session and that will take me right up to my total hip replacement where I will then focus on healing.

“Physical fitness is the first requisite of happiness.”

-Jospeh Pilates

My Introverted Self

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I love people—I really do. But I also love taking care of my introverted self and my favorite way to do that is to go into the forest. To commune with the trees and be totally at peace and in oneness by the sights and sounds.

Research is showing that visiting a forest has real, quantifiable health benefits, both mental and physical. Even five minutes around trees or in green spaces may improve health. Think of it as a prescription with no negative side effects that’s also free.

Health Benefits From Forests

Exposure to forests and trees:

  • boosts the immune system
  • lowers blood pressure
  • reduces stress
  • improves mood
  • increases ability to focus, even in children with ADHD
  • accelerates recovery from surgery or illness
  • increases energy level
  • improves sleep

Usually on Saturday mornings I take off on a solo hike and find that silent, yet so alive space. I usually visit one of my favorite tree friends I have ever known. She has been a friend for many years and though I haven’t gone to say hello in a long time, she still greets me with the same wonderful welcome. Over the years on this trail, I have played on the icy trails and I basked in the warm sun. I love to cross over the miles of Mother Earth and it usually is just what I need to refuel and get clarity on a few things weighing on me.

I love how the sound of my feet crunching the earth somehow brings the answers I have been seeking. It’s like the world stops for a moment and I can listen.

I am often reminded again just how blessed I am and how grateful I am that my life has unfolded in perfection. Just like the trees and how they know exactly when to let go and when to grow, I find myself in the same cycle.

During these solo walks I reconnect with the truth of myself. I find the quiet space between my thoughts. I receive all the goodness the trees offer.

Of course putting my hands on my favorite tree friend never hurts.

Natural Mud Mask

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Over the last 10 years Self care has become my passion. I work hard and learning ways to refuel has been my mission.

Most of you know that I walk a LOT everyday and that provides me with lots of mental clarity, and a healthy body. I enjoy nature and love to take a breather outside several times to watch nature throughout the day. (Today after work I even saw two bear cubs eating apples from a tree along my trail).

But come evening time, bubble baths or a long hot shower is how I leave the day behind.

I have a weekly ritual of using a mud mask and it’s so amazing. My skin feels clean, refreshed and energized while also becoming so soft.

The doTERRA SPA Detoxifying Mud Mask is a natural clay mask infused with CPTG® essential oils of Myrrh, Juniper Berry, and Grapefruit that promotes purifying benefits while reducing the appearance of pores, fine lines, and wrinkles.

  • Shea butter provides moisturization and balances the skin
  • Malachite extract is rich in copper and provides detoxifying benefits
  • Lentil seed extract helps reduce the appearance of pores
  • The natural earth clay, kaolin, is naturally rich in minerals to help purify the skin and to help reduce the appearance of oily skin

Grab yours here! The entire skin care line is amazing, too! Take a peek while you’re looking at that link. If you’re curious how to start swapping out less natural things in your home for pure and natural things, check out this gorgeous downloadable ebook and let’s chat!

Pumpkin Cream Cold Brew

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Let’s face it. Pumpkin season is here and yet it’s still a tad warm in some areas so cold brew coffee is still refreshing. Or if you’re like me, cold brew is richly bold and amazing anytime!

I am a sucker for the pumpkin cream cold brew at Starbucks. A true sucker. You might be asking—what is a pumpkin cream cold brew? It is an iced coffee that has a layer of cold brew topped with a pumpkin cold foam. The foam is made using a mixture of cream (or half and half), milk, pumpkin, and spices. Super simple to whip with a frother, or blender, giving you that silky smooth topping.

I decided it was time to recreate their popular fall drink, and man am I glad I did. This pumpkin spice drink tastes exactly like their version but costs a fraction of the price and takes less than 5 minutes to make! Plus I can tweak it to my own taste preferences.

Here it is. So simple:

INGREDIENTS

  • 3 tablespoons heavy cream or half and half
  • 2 tablespoons 2% or higher milk
  • 2 tablespoons vanilla syrup
  • 1 tablespoon pumpkin puree
  • 1/8 teaspoon ground cinnamon (or pure cinnamon essential oil)
  • pinch ground nutmeg
  • pinch of ginger (or pure ginger essential oil)
  • 12 oz cold brew coffee
  • *if you opt to use essential oils, ensure that they are pure. I use this brand and can gladly coach you on proper use.

INSTRUCTIONS

How to Make Pumpkin Sweet Cream

  • Combine the cream, milk, syrup, pumpkin, cinnamon, and nutmeg in a jar.
  • Using a frother, mix for 1 to 2 minutes or until the cream begins to foam.
  • Alternatively, you can use a blender or mix by hand. Any way you decide, this pumpkin creamer is going to be the perfect topping!

BUILDING THE COFFEE: 

  • Add ice to 2 large glasses.
  • Pour 6 oz cold brew into each glass.
  • Divide the pumpkin sweet cream between the two glasses and enjoy.

One question I get often—

Can I make this dairy free?

Yes, but you will have a less foamy and creamy texture to your topping. I suggest trying oat milk for the heavy cream and milk.

Easy peasy and so much cheaper!

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Mastering the Art of Self Love

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“As I began to love myself, I found that anguish and emotional suffering were only warning signs that I was living against my own truth.”

Charlie Chaplin

Self-love is the foundation and basis for all the love that flows from our hearts to others.

For many years I was a seeker of love outside of myself. In some ways we all are—we want validation and to be seen—that is normal human behavior. My trouble came when in the truthful and quiet moments with myself, I really didn’t like who I was, and actually loving myself was not even in the ball park.

Then I woke up.

I realized that my kids needed a healthy mom. They needed someone who demonstrated self love. They required a mom who was no longer angry but instead developed an acceptance for life’s hard things and took them as lessons to grow.

I also became radically aware of self care. For decades I thought self care was selfish and totally for the elite. Wow, right? I came to realize that the only way I was to find pure unconditional love was to begin by loving myself unconditionally. You attract what you are.

Today I actually coach women (and men) on the power of a deliberate self care routine to help become the very best version of yourself. It’s not all about bubble baths, although those those do help tremendously.

This month I am teaching that we all have a foundation of values that sustains us, especially when life becomes hard or when we are challenged.

Self love is now one of my deepest values. It is one of the four main “roots” or “walls” that hold me up during storms. Without it, I’d crumble.

I choose self love daily by walking, working out, spending time in my garden, playing on a yoga mat, sipping nice vodka, daily gratitude, enjoying delicious coffee and of course, lavish bubble baths. One way that I combat living with chronic pain is to fight back against it with so much self love and self care through movement that my mind simply cannot focus on the pain long, because I am instead experiencing the joy of being alive.

I can’t believe that I once told myself that self love was selfish. After two decades of self love it has now become a part of everyday living. I know that without this radical practice of self love I would not be able to handle life’s challenges and I would not be able to give so much love. Truly by filling up myself with love daily, I am able to give more to others.

Don’t wait for a health crisis or a divorce to learn you are worthy.

Love yourself radically and fiercely now.

Trust me, mastering the art of self love is the best gift you’ll ever give yourself. You deserve it.

xo

Reach out to me for a free wellness consult and learn how YOU can change your mindset!

With over sixteen years experience, Stacie Wyatt is a E-500 hour Registered Yoga Teacher with Yoga Alliance, Certified Brain Injury Specialist, Life Wellness Coach, Senior YogaFit Instructor, Mind/Body Personal trainer, Stress Reduction and Meditation Instructor, Pilates Instructor, and Barre Instructor. Stacie is also certified in Integrative Movement Therapy™and is also a believer in the power and application of essential oils for health and wellness and proudly shares doTERRA essential oils.

Easy Peanut Butter Bars

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Let life be sweet like chocolate.

I am all about easy when it comes to quick breakfasts or snacks. Who has time for the whole shebang? Not this busy girl.

I am not a banana girl at all but if they are paired with chocolate and peanut butter how can you go wro

These simple bars are perfect for on the go people like me or to stash in the lunchbox for the kiddos.

INGREDIENTS

• 3 super ripe bananas

• 1/4 cup smooth, natural peanut butter

• 1 teaspoon vanilla extract

• 1 1/4 cup instant or quick cooking oats

• 1/2 teaspoon salt

• 1/2 teaspoon baking powder

• 1/2 cup chocolate chips

INSTRUCTIONS

1. Preheat the oven to 350 F. Grease a loaf pan or line with parchment paper.

2. Add the bananas to a large bowl and mash until almost smooth. Add in the peanut butter and vanilla extract and mix well.

3. Add in the oats, salt, and baking powder and mix to combine. Fold in 1/3 cup of the chocolate chips, reserving the rest for the top of the bars.

4. Pour the mixture into the loaf pan, using a spoon or spatula to smooth it out on top. Add the remaining chocolate chips to the top of the bars. Bake for 25-30 minutes, until a knife inserted in the center comes out clean.

5. Let cool and cut into 6-8 pieces.

Enjoy!

The Final Quarter

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Self-reflection is a humbling process. It’s essential to find out why you think, say, and do certain things…. then better yourself.

It’s been a little quiet on here since I have been swamped with teaching, gardening, and I also completed a 30 days of yoga series this month.

We are headed into the final quarter of the year and I find it’s a good time to reflect on your beginning of the year visions and see how they have evolved and what I can do in the final stretch to reach them.

I set out the year with a quest to be more vulnerable. Part of me starting an online yoga yea her forum group was to open my self up to not only questions and connection, but also to open myself up to criticism and accountability. My teaching style in assisted living settings, may be much different than what one might think of when we think of adaptive Yoga.

Just this week alone some of the time I spent in assisted living was holding hands with a lonely 92-year-old woman, and helping her take her hands down to her toes for a stretch. I also rubbed the feet of a 57-year-old man with a terminal disease.

Is that yoga? I believe with 100% certainty that it is.

This year I also opened to myself up to finding someone to partner with me and shadow me to learn how to apply the principles of yoga, without such a strong focus on asana, to those unique settings. As I wait for that person to arrive in my life, I continue to serve and love each day doing it.

What will you do in these final few months of 2023 to come closer to your vision?

How can I support you?

Vulnerability Check In

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Vulnerability is defined as uncertainty, risk, and emotional exposure.” It’s that unstable feeling we get when we step out of our comfort zone or do something that forces us to loosen control.

Brene Brown

When I began 2023 like every other year for the last nearly two decades, I chose a word as a theme or guiding direction that I wanted to bring into my life. It never fails that the word I choose for the year is perfectly suited for the path I take that year. Some years have been incredibly hard, like the year I chose the word peace. That was one of the most challenging years of my life. Go figure. I guess Spirit was asking me to find peace while enduring chaos.

For 2023, I chose the word vulnerability.

Since we are nearly 3/4 the year through this year I thought I’d spend some time this afternoon thinking about where vulnerability has showed up in my journey this year. I chose the word vulnerability because I wanted to expose myself a bit more, let go of the controlled emotions and often staying in the comfort zone of life. I have a pretty ideal career and my life feels very well rounded and balanced, so rocking the boat a bit initially felt really daunting, but I knew I needed a nudge in the direction of being a little more open. My favorite teacher Brene Brown defines vulnerability as uncertainty, risk and emotional exposure. Oh boy. The big question is why if my life is going nearly perfect would I want to invite those three things in?

So far this year I have had the following experiences that required vulnerability:

  • I opted out of a needed hip replacement and had to advocate for my health despite the encouragement of doctors and family. I had to tap into my inner truth and openly admit that I was terrified and the uncertainty was too great. Admitting the emotion fear is not something I do easily or often. This was huge for me to openly expose an emotion.
  • Once the hip surgery was put on hold, I stepped into uncertainty by going forward with a knee surgery that was intended to bring some pain relief and hopefully stabilize the hip. Turns out the knee scope was brutal and required me to ask for much needed help and be willing to receive it. Not easy for me.
  • In early spring I did something wild and totally outside my comfort zone. I bought a Jeep that I had been working towards for many years. May seem like a no big deal for some , but for this frugal girl it was a huge deal.
  • The risk came when one day I emailed an agency about the adaptive yoga I have been offering in assisted living setting for years. I didn’t need the extra contract but as an entrepreneur you never become passive or assume the contracts you have will always want you. The risk turned into a surprisingly instant contract, but it meant I would give up my beloved Fridays off to add another commute day. I wrestled with it for a weekend and decided to give it a try. My mindset was if I felt overwhelmed I would simple be brave and say that it was more than I could handle. Also, something I don’t do easily. Just three weeks into the month, I got asked to add 16 more homes with this new agency, which took my monthly number up to 46 assisted living group homes a month. Gulp. I said yes.
  • With all the new contracts, I knew right away I would need to actively seek to mentor other yoga teachers. This meant stepping out of the shadows and exposing myself online as a teacher who thinks outside of the Western view of yoga and be actively open with my opinion and be a tad more outspoken than I tend to be when it comes to yoga. I created an online forum that I lead to educate other yoga teachers on the method I have carefully designed for adults with neurological conditions and other disabilities and be extremely exposed when it comes to my confidence. Hiding in the shadows of my work has been comfortable.
  • Once the knee healed and I was back to my normal activity, my body decided that my foot needed to fail me and I am now dealing with an extremely inflamed and severely arthritic foot. Again, I am faced with dealing with pain while running a business and a very full life. This means asking for help, taking life a little easier when I can and giving my body so much grace.
  • One day in July I got a hair brained idea to teach a virtual 30 days of yoga series, beginning August 1. That meant I needed to get myself on a yoga mat everyday and commit to showing up for myself and others. As August 1st approached I was feeling more and more pressure, but it has actually turned out to be amazing. The messages I receive on a daily basis from new students and long time students has been so fulfilling. Plus, getting on my yoga mat (or a chair) everyday has been so great. What I initially felt to be so much added stress has actually turned into so much goodness.

The year is not over and I hope that I continue to grow into my quest to be more vulnerable. I am open to allowing myself to feel more emotions and to living with uncertainty. I have learned that each day is a chance to be present in love, laugh a little more and appreciate the emotions that arise. There are moments every day that ask me to open myself up a tiny bit more to others and to life.

What’s your word of the year? Have you done a check in?

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Stop the Scroll

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If you’ve been following me for a while, you may see that I am a master at self-care. If I ever have an opportunity to wait for some thing, like an appointment, or my car to be serviced, or any time most people sit and scroll, I head off for a long walk to care for my mind, body and spirit. I didn’t used to be a practitioner of radical self-care, but it is a way of life for me now.

Have you ever noticed a waiting room and the head down, phone in hand, glued to the screen daze most people have? Sadly, so many people choose that versus a brisk walk with fresh air and sunflowers.

Stop the scroll. Move your body. Pay attention. Be grateful.

If you’re struggling with self-care and glued to your phone, I challenge you to put your phone down and go for a walk and pay attention to the real things that surround you like trees and birds and wildflowers and clouds. You might just find a clear mind and a better spirit. Plus, the benefit to your body of walking.

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