A Mental Detox to Create Your Best Summer

A Mental Detox

To Create Your Best Summer Yet

This is a great time of year to do a mental detox and prepare for your best summer ever. There are so many things around us that can trigger a warm feeling inside of gratitude and appreciation. Today while driving, I noticed how green the trees are as they are in full bloom. It gave me a feeling of gratitude that we have the whole summer ahead of us and the warmer weather is here.  It also reminded me that this life is meant to be lived, it is meant to smile more, to laugh more and find the things that bring us joy. It is meant to let go of our worries as they are a waste of time and elevate our mindset so we can really start living now.

Not tomorrow but now.

My own life really changed when I became more disciplined about my mind and the thoughts I was telling myself. As much as I would feel joy when I would accomplish something, it was only temporary joy. I would quickly be consumed with the next thing on my To Do list. The real bliss happened when, no matter what was going on in my own life, I became more decerning of steering my internal program to a positive one. I love working with my clients on how to elevate their mindset because it is clear how quickly we see changes in one’s moods, stress, and overall happiness.

The following are a few quick tips to help you elevate your mindset today and start to experience a more positive and fulfilling life.

Start your day with “I GET TO”

When you first open your eyes in the morning begin to train your brain into focusing on the positive by saying: “I get to…”  A simple change form I have to, to I get to will create a huge shift in how you feel and how you start your day.

For example upon first opening your eyes say to yourself:

“I get to wake up and have a glass of water, I get to move my body, I get to take a warm shower, I get to choose what to wear today etc…”

This list can go on and on but what you are doing is so powerful because instead of saying I have to which feels like obligation, you are shifting to focus on appreciation of all the privileges you have.

Activate the Feel-Good Hormone

Our bodies are meant to move but not just for physical health but for mental health as well. Did you know moving your body naturally releases the bodies ‘feel good’ hormone; Serotonin? My morning movement is always motivated by how it will make me feel. I always find my capacity is increased for dealing with curve balls that the day might bring, when I have moved my body first.

Engage in regular physical activities that you enjoy, such as swimming, hiking, cycling, or playing sports. It doesn’t matter what you do as long as you move your body and the summer is a great time to get outside and do this.  Remember, regular exercise releases endorphins, which can boost your mood and energy levels.

Every morning tell yourself: “I choose to feel good, so I choose to move my body today.”

A Healthy Eating Mindset

When we feel well, we eat well, when we eat well we feel well. It is a great reciprocal relationship but the opposite can be true. When we feel emotionally drained or stressed many of us will opt for “comfort food” to help us cope.

There are many other alternatives that we can use to help deal with stress such as breathing, meditation, walks in nature, focusing on what is in our control etc. When it comes to food, we need to start changing our relationship with food so we don’t use it to self-medicate.

The first thing to do is remember we eat for energy. When you have a busy work week choose foods that will give you the most brain power and energy. This will be mostly fruits and vegetables, lean proteins and a small amount of whole grains. The best rule is to rule out anything that comes in a package because it tends to be more processed. The more food is in a natural state, the more energy giving the food is.

A healthy food mindset will be one that tells your body: “Today I am eating whole foods that give me energy, today I am going to enjoy healthy foods that feels good to my body and mind.”

I love food and I love indulging from time to time in those comfort foods, but it is a very different mindset when we do this mindfully and intentionally at certain times like the weekend and not every day as a habit or crutch to try and feel better. And remember when you do indulge, a healthy mindset does it guilt free and with a lot of joy!

Some key tips for healthy eating

  • Stay hydrated and drink lots of water (Water before coffee in the am)
  • Meal planning – planning your meals midweek will take all the pressure off those last minute crunches where we tend to opt for easy and convenient and not healthy choices.
  • Meal prep will help you stay healthy. Prewash your fruits and veggies and keep them in glass containers in the fridge.
  • Summer salads are a great way to get your veggies in. I do a chunky ’empty the fridge’ salad where I load up on my raw veggies, it adds crunch and gives variety.
  • Daily fasting – our digestive systems need a break. Try to fast at least 12-14 hrs a day. For more information on the health benefits of fasting click here.
  • Remember your Mindset: “I get to eat healthy foods today.”

Socialize with Like Minds

Spend more time with people who make you feel good. A positive mind will attract a positive mind. Like attracts like so schedule and make time for those people in your life and tell them how much you appreciate them. Expressing gratitude for others goes a long way and feels amazing.

I Prioritize ME

We are the captains of our ship, the navigators of our life, and ultimately 100% responsible for our happiness and our misery.  The great news is that happiness is in your power when you prioritize your happiness and your Self.

Setting aside time every day for yourself to connect inwards and to relax is essential food for the mind. This is our brain’s chance to recharge and reconnect with self.

A daily practice of meditation, nature walks, journaling or breath work is a great way to do this.

Remember it all starts with the mind. If you tell yourself that you are a priority, the body will follow. Action around self becomes easier once the mind decides.

Make a sticky note right now and put it somewhere that is visible. “I AM A PRIORITY”.

Keep repeating this until the mind understands and says; yes you are. Now go do something for yourself that feels good!

Remember a positive mind creates a positive life. It all starts with our mind and what we are telling ourselves.

By following these tips, you can keep feeling great as summer approaches and make the most of this vibrant and joyful season. Embrace the warmth, sunshine, and endless possibilities that summer brings!

by Julie Cass of The Positive Change Group

To learn more about Julie’s exclusive coaching to help you master the challenges in your life please book your call HERE.

How to Deepen the Connection with Your Partner

couple in love

How to Deepen the Connection with Your Partner

Relationships have been tested over the last few years and couples have been spending more time together but not necessarily quality time. Reports show that divorce rates have been on the rise since the start of the pandemic and it appears to be continuing.

So how do couples keep the spark alive while deepening the connection with each other? Here are some tips on how to reconnect with your partner and make Valentines 2023 special.

Take Some Solo Time to Deepen Your Connection with Self

This might sound counter-intuitive for how to deepen your connection with your partner, yet it is the first and most important thing to do.  We can only go as deep with another human-being based on how deep we go with ourselves. We can only love and connect with another based on how deep the well of self love and connection goes within.

Most couples who are unhappy feel it is the other who makes them unhappy.  The most important thing is to find your happiness first, love yourself first then you will be able to bloom in a relationship. The more you cultivate your own self-love, you will raise your vibration and your relationship will shift because of it. And it will shift the way it needs too.

Cultivating a deeper sense of peace and love can be as simple as taking some quiet time for yourself daily.

For example:

  • Journaling
  • Meditating
  • Reading
  • Anything that fills your energetic cup

It is important to express your desire for self-care so that your partner can honour that request, and vice versa.

Emotional Intimacy

Fostering emotional intimacy is as important, if not more important than physical intimacy. We have been starving for emotional intimacy and one of the most powerful ways to foster this is by taking time to connect with no distractions.  That means putting the device away, turning the TV off and actually talking.  The best gift you can give another is the gift of your PRESENCE.

Emotional intimacy is something we should cultivate daily. One of the best ways to do this is to lean into your vulnerability and express your fears and ask them about theirs, share your dreams and goals for this upcoming year. Taking time to talk about the deeper things in life and not just “what’s for diner”  will help the keep the connection deep.  However, the key to remember here is people only want to share and will feel safe to be vulnerable when you are present with them and not distracted. Being present shows you care.


Prioritize Each Other

You can only bloom what you choose to nourish.

It is very easy for couples to put their relationship on the backburner especially when the kids are young.  However, the long term effects of this can be detrimental.  Ask yourself how we as a couple are nourishing this relationship. What is important to us both. For one it might be quality time, for another it could be random acts of kindness.  A great book to read is ‘The 5 Love Languages’ by Gary Chapman. It can help you find your, and your partner’s love language so you can better understand how to connect with one another and what is important to each.

Consider date nights; couples can be creative and have some fun when organizing date night, whether it be a night out or stay at home. If you have kids, this can be something simple like ordering a pizza for the kids and having a candle light dinner together while the kids are distracted with their favourite movie. It’s all about the intention you put behind it. Do you enjoy cooking together? Is there an activity that you can both enjoy doing together?

The most important thing is to remember that your relationship is a priority. When you both decide it is then you will be more mindful on how you nourish it so it can continuously bloom. If you feel you have gotten off track and are feeling disconnected it is ok because you can focus on what you do want to feel and make some changes to take steps towards a deeper connection.

One of the things we always do in our home is remind each other that we are a team, and we have each others back.  This simple reminder when things feel off can help to get you back on track.

Lastly, connecting with your partner is not just about Valentine’s Day, it is about making each other and your relationship a priority all year.

And when you prioritize yourself first, I promise you will have more to give to your partner and also you increase your capacity to receive more love.

Check out Julie’s book “Me First” for more on how to prioritize yourself, for deepening your connections with others.



Empower Yourself in 2023!

It’s the New Year and…

You like many Canadians might be struggling to keep your mood up and your goals on track. Statistics show only 9% of Canadians stick to their New Years Resolutions. What are we doing wrong?

The key is to approach this from a different perspective and there is only one true way to make anything stick. Your mind needs to decide first and then the body will follow.

I want to share with you 3 simple mindset shifts to create lasting positive habits for a new better feeling you. Setting goals and intentions are needed but upgrading your mindset is what makes healthy habits stick.

3 Mindset Up-grades for a healthy lifestyle:

  1. Re-prioritizing Self – “I am a Priority”
  • Many of us do not believe we are a priority, and until that belief changes it is almost impossible to create self-care habits that stick.
  • Upgrade your belief system by telling yourself over and over again “I am a Priority”.
  • “No time” is no longer an excuse – because you have changed what you prioritize and it is never about time, it is simply about what we prioritize.
  1. Do what feels good
  • Use your feelings as a motivator – everyone wants to feel better so use your feelings as a motivator.
  • Ask yourself: How will this morning walk make me feel?
  • Make a list of all the healthy habits that make you feel better e.g.: hiking outside, skating, clean eating, yoga, meditation, reading, journaling, etc.
  1. Mindset shift – moving from “I have to” to “I get to”
  • Upgrading the mind to “I get to” i.e. – I get to work out, I get to go for a walk, I get to take a yoga class. This will create a shift in your body, and you will feel a level of appreciation rather than another thing on the To-Do list
  • Gratitude and appreciation shifts our attitude and our energy. It is a wonderful self-healing emotion, and we can learn to feel more of it. Using “I get to”, helps you to feel this energy more.


The end result is lasting change that becomes a lifestyle rather than a temporary goal or the viscous cycle of healthy vs unhealthy choices. Once it become a lifestyle you don’t even need new years resolutions. You might need a little reset after holiday indulgence but that is easy to achieve.

To really integrate lifestyle changes around food, It is time to start changing your relationship around your own personal health. It must always be a priority no matter what, and your personal health should never be something you negotiate.

When you adopt an ‘I am a priority’ mentality you will always be working towards your own personal alignment with each choice you make throughout the day and your own personal alignment is always about what will FEEL the best for you.

The beautiful thing about this is we allow ourselves to indulge and enjoy, like over the holidays but with a mindful approach.

What is a mindful approach around eating?

A mindful approach is that I am really going to enjoy my food with no guilt or shame. (Which are the lowest energies for us to feel) A mindful approach is I am going to enjoy this delicious piece of chocolate cake with appreciation and joy.  The energy of how you eat is just as important as what you eat. When we eat with guilt, we make our food worse for our health.

Infuse each bite with love an appreciation. Not only will you enjoy it more, but it is easy to self-regulate because you have adopted a healthy lifestyle you might only want one piece of cake and you will still regularly work out and move your body because ultimately it feels better.

In Conclusion…

Don’t beat yourself up around your choices or if you haven’t been able to stick to some new goals.

Remember a couple of key things:
  1. You can hit the reset button at any moment.
  2. Don’t give up on your health
  3. Upgrade your mindset around a healthy lifestyle being top priority
  4. Enjoy food with appreciation and no guilt and you will be able self-regulate with ease.

You have all the power within you to make changes, just know you are a priority first.

For more information and techniques on how to do this, pick-up a copy of my best-selling book ‘Me First’ HERE.

Creating a Winter Wellness Plan

warming feet by the fireplace

How to Embrace Winter

As we know, many Canadian’s get into a slump around this time of year, as the days get shorter and the temperature gets colder.

Mindset is everything and I have some simple things you can do to help embrace the months ahead.

Creating a Winter Wellness Plan

The winter months can be a time to thrive instead of just plowing through the days, and wishing the time away. It can be a time to create some wonderful memories a time for laughter, a time to thrive with a little sprinkle of warm and cozy.

Having a winter wellness plan allows you to mentally set an intention and a clear path on how to cultivate joy for the season.

Simply set a specific intention on how you are going to embrace the winter. Our minds are so powerful and dictate so much of how we feel, so when we set a clear intention we are priming our mind for happiness and peace no matter how cold it gets outside.

Hear are some intentions I have on my plan:

  1. Really appreciating my warm coat, scarf, mitts and walking my dog every night.
  2. Dusting off my skates and looking for opportunities to embrace the kid in me.
  3. Having cozy candlelit dinners with the family.
  4. Putting something on the calendar to look forward to like a date night with your partner or friend.
  5. Using my diffuser daily  to fill my house and office with warm cozy, uplifting aromas.

Winter Wellness Plan Image

What’s on your winter wellness plan?

Additional Tips to Keep Your Mind Elevated this Winter

Simple pleasures at home can make a difference in shifting your mood and lifting the energy in your home:

  • Light a candle or turn the fireplace on to set a cozy ambiance.
  • Have a nice collection of teas for soothing comfort after a meal. add ref to Yogi tea and makes house smell great.
  • Take a warm bubble bath.
  • Diffuse essential oils like cinnamon, cloves and orange for an uplifting aroma.
  • Cuddle on the coach with your favourite blanket, a good book or uplifting movie.

Anything that creates warmth and comfort in the home also creates it in the mind; don’t you agree?

Winter is an excellent time to take better care of yourself, and we’re here for you. By planning ahead, you can avoid most of the things that lead to stress during this time of year. Take a few minutes to work through a wellness plan so you can stay happy and healthy throughout winter.

More Winter Wellness Tips

  • Get Enough Sleep

Sleep is one of the best ways to reduce stress and improve your mood. If you have trouble falling asleep, try going to bed earlier, or doing something relaxing like reading before bedtime.

  • Plan for Meals and Snacks

You should always have healthy snacks on hand to help you avoid overeating at meals. Try putting together a few different types of snacks to keep things interesting.

  • Practice Breathing Exercises

Inhaling deeply can help you relax and reduce stress levels throughout your body.

  • Connect more with people that feel good to be around.

Connection is important, the right connection will lift your spirits.

  • Get Moving

You should aim to get at least 30 minutes of physical activity every day. It’s best to do this in several short bursts throughout the day rather than one long session. You don’t need to go for a run or lift weights to lower stress and improve your mood. Try going for a walk after dinner, or take the stairs instead of the elevator. Find a walking buddy or workout buddy that can help keep you accountable.

  • Last and certainly not least; remember to take time for yourself! Winter is a great time for inner reflection. Daily meditations or journaling can be just what your soul needs for that warm peaceful, self-loving feeling.


with Love,



5 time-saving measures you can do right now

5 time-saving measures you can do right now

So much of our overall success in our careers and our day-to-day lives are determined by our time management philosophy. There are so many diversions these days that we might waste hours without even realizing it.

And while leisure and downtime are absolutely important, you really may have a problem with time management if you’re averaging 6+ hours a day of screen time from scrolling through social media. 

How Time Management Plays A Major Role In Your Success

Time management is about strategizing and planning your available time to match each task you have each day. However, in order for it to be effective, you must stick as closely to the allotted time frame for each task as possible. It comes more naturally to some people than others, but it really boils down to discipline and habits. 

Time management is also linked to what you value. I always say if you value it, you will make time for it. Valuing your mental health should be top of your list.

Poor time management skills can lead to:

  • Missed deadlines
  • Increased stress levels
  • Lack of work-life balance
  • Poor work quality 
  • Ruining your professional reputation
  • Damaging relationships in your personal life

All these reasons are why having an effective time management strategy is truly a major key to your success. 

5 Best Tips to Improve Your Time Management Skills

If you have trouble completing tasks within a reasonable time frame, there are some tips you can apply to yield better results.

  1. Set your priorities and connect them to your values – Some tasks will naturally weigh more heavily on the importance scale than others. Organizing your day and prioritizing are the two first steps in effective time management. Utilizing to-do lists and time management apps could also be huge in helping you to track your time and keep your day in check. 
  2. Avoid Distractions – This is sometimes much easier said than done; however, if we’re honest, unnecessary distractions are one of the biggest causes of bad time management. Some distractions are unavoidable, for instance, if you work from home and have young children home with you, or an ill or elderly family member you’re caring for. But, if your problem is with electronics, putting your phone on ‘do not disturb’ or keeping it out of sight until you’ve completed your tasks is a good way to limit that distraction.
  3. Avoid multitasking – The ability to multitask is valued in today’s culture, but it may damage your time management. Taking on an overwhelming amount of tasks to complete within a short period could affect your efficiency and accuracy. Your productivity will increase if your full attention is devoted to the task at hand instead of being split. You will also be able to complete each task more quickly.
  4. Learn to say no – This tip goes hand in hand with avoiding multitasking. We can sometimes endure guilt for not being able to say yes to every call or knock, but the truth is this could lead to serious burnout. You must set a workload limit and accept the reality that you cannot say yes to everything.
  5. Take breaks – If you have huge tasks set out, it could be tempting to want to complete them all at once. However, this could lead to burnout and have serious implications on your mental health. 

Taking a short break for a few minutes every couple of hours can help you to recharge and bring fresh ideas and energy to your tasks.

It’s also important to remember not to skip out on meals to complete the tasks more quickly. Eating will refuel your body and provide you with the sustained energy you need to complete tasks. 

Once you have mastered effective time management, you will see a huge improvement in your quality of work, and overall quality and balance between work and life. 

To help you with your time management needs try my Healthy Mind, Body, and Business Weekly Planner.

6 Positive Changes You Can Make Right Now For A Fulfilling Life

6 Positive Changes You Can Make Right Now For A Fulfilling Life

We all want a life that is happy, fulfilling, and filled with overall positive experiences. But the truth is that it isn’t always happy or pleasant. Life is full of ups and downs, twists and turns, and bumps that you must navigate. It’s what makes this entire experience interesting, but it can sometimes be overwhelming. 

One of the best ways you can learn to maneuver the challenges that life throws at you is by developing an overall positive mindset and implementing positive changes into your daily routine.

Why a Positive Change Is Necessary

Change in life is inevitable, and you always have the choice to embrace change and grow or resist it and get stuck. A positive change in mindset can help make you more understanding in life and teach you to embrace new things as they come. This helps prepare and propel you for the future. 

Positive change is how you discover yourself, and explore your thoughts and feelings on situations in life. Many of us fear change, but having the ability to embrace change with open arms could really make a positive shift to having an extraordinary life. 

Implementing positive changes in your life will help you to:

  • Become calmer and more positive when handling challenges
  • Remove negative energy from your mind in exchange for positive thoughts
  • Strengthen your relationships while developing as an individual
  • Become more flexible to new situations and environments

Small changes = Big impacts Cumulative power of small, steady changes in your daily routines

Ever heard the saying, “Slow and steady wins the race.”? 

This applies to several aspects of life, including positive change. Sometimes when we think of making changes for a better life, we believe a grand, drastic shift is what is needed. While this may sometimes be necessary for specific circumstances, it can actually be more effective to make small, steady changes.

Smaller changes are easier to implement and stick to, and you can start making these changes right away. 

6 small positive changes to make right now for a fulfilling life

  1. Embrace positive thoughts – Thoughts become feelings, which hold a certain energy. The trouble is that negativity is all around us, and you cannot always control the situations you face. It is also easy to get sucked into the negative vortex. What you can control however, is your perspective and your reaction to them. By reprogramming your mind and embracing positive thoughts, you can control your feelings and reactions to the surrounding situations and lift your vibration or energy, rather than deplete it.
  2. Start your day 30 minutes earlier with a positive morning routine. Let’s be honest, most of us set our alarms so that we have just enough time to get ready for work, or get the kids off to school and start the day. We begin the day in a rush, which continues throughout the day until bedtime.  By giving yourself that extra 30 minutes in the morning, you’ll be able to ease into the day with time for exercise, meditation, breakfast, or even time to really plan the day. This saves you from feeling overwhelmed, rushed and unprepared, which can lead to an unproductive day.
  3. Be comfortable with uncertainty – Uncertain situations will happen because change is constant in life. Learn to accept that you cannot control everything or predict what may happen. Move from fear of the unknown to faith and acceptance. Practice this daily.
  4. Set boundaries – If you don’t set careful boundaries, people will take advantage of you. This will lead to burnout, feeling overwhelmed, and sometimes being underappreciated. Your boundaries are a sign of respect for both yourself and others. It is about deep self love.
  5. Set realistic expectations – Unrealistic expectations will only set you up for major disappointment, and this isn’t fair to yourself or others. Keep your expectations within reasonable limits, especially as it concerns other people. 
  6. Invest in yourself – You should be your first investment. Your health and wellbeing should always come first. Investing in mindset and business coaching could help you to begin going in the right direction to the best version of yourself. Juie Cass’s passion was to write an entire book about this and it has since hit Best-seller lists. Her book ‘Me First’ has people saying “Loving your life changing book” and “If you are ready to courageously step into your next level of empowerment, this book is for you. The world needs this now and thank you for leading the way julie.” Change the stigma around ‘me first’ and understand that not only should this be a priority but a necessity. This is how you will create your biggest impact in life as your capacity will improve.

It’s time to start living a fulfilling life. You deserve it! If you need help, we’re here to help. Book a call to get started.

Breathing Techniques for Stress Management

Woman seen breathing with sky and water background

Unclench your jaw, drop your shoulders, take a deep breath and slowly release. Did you notice that your body was tense just now, before following those simple steps? This is what stress does to your body. 

Sometimes it may feel as though everything around you is causing you stress. Whether it be your job, school, family life, or even the news. Anything can become a stress trigger if not managed properly. The last few years especially have been particularly challenging for most people. 

Stress completely shifts your entire being and causes instability within your mind, body, and soul. It messes with your overall productivity and wellbeing. Being able to implement useful techniques to help you relieve stress when you begin to feel tense, will restore balance to your physical and mental health. Let’s take a look at what stress management entails and some techniques you can apply in your daily life. 

What is stress management?

Stress management refers to a set of tactics and procedures that can help you identify your triggers and deal with stressful events in a way that maintains your life’s balance.

Stress management includes: 

  • Learning and enhancing your problem-solving skills, to overcome difficult situations. 
  • Strengthening your ability to handle unfortunate issues in life
  • Implement relaxation techniques such as deep breathing and meditation to recenter yourself during times of high stress.

Why deep breathing is one of the best ways to lower stress in the body

Breathing exercises are a powerful tool for relieving stress and anxiety. Think back to the start of the blog and how you felt after following those simple instructions. The difference was evident just after one deep breath, right? This is because when you breathe deeply, it sends a message to your brain to relax and calm down, which then sends the same message to your body. It is also one of the best ways to bring yourself into the present moment.

This communication between your body and brain restores harmony and brings peace back to your being. There are different breathing exercises that you can use in your stress management. 

Some of our favorites are belly breathing, box breathing, and cleansing breathing. All three of these exercises engage your body as well as your mind in an effort to restore balance. 

How to do Belly Breathing

Belly breathing is one of the breathing techniques that you can use to help manage stress. Here’s how: 

  1. Place one hand on your belly, just below your rib cage.
  2. Inhale deeply through your nose for five counts, bring the air past your lungs to the belly, allow the belly to expand like a balloon.
  3. Hold your breath for two counts.
  4. Exhale through your nose slowly, for 7 counts. You should feel your belly contract when you exhale. 
  5. Repeat.

Did you feel the stress and tension begin to leave your body? Repeat this technique for as long as you need to feel recentered. 

How to do Box Breathing

Box breathing, also known as square breathing, is another simple yet effective breathing technique that you can use. It takes its name from the fact that you count to four with each breath. This count distracts your mind while calming your nervous system and returning your breathing to a relaxed pattern.

  1. For this technique, you may sit, stand or lay flat on your back. Inhale and exhale through the nose.
  2. Inhale, counting slowly in your mind for four counts, bring the breath deep into the body.
  3. Hold your breath for another four counts. Try to avoid releasing the breath before the four seconds are up.
  4. Slowly exhale for four counts. 
  5. Hold the breath at the bottom for four counts.
  6. Inhale and repeat for four counts.
  7. Continue as many times as you need. 

How to do Cleansing Breathing

The final breathing exercise we will look at is the Cleansing Breath. The cleansing breath is awesome for relieving tension in your neck, shoulders, and body overall. Aside from breathing deeply, the cleansing breath is a way to get you to focus your energy on releasing the stress while inviting love and positive energy into your body. 

Engage your mind and spirit as you do this exercise.

  1. Breathe in deeply through your nose, slowly taking in as much air as you comfortably can. As you breathe in, think about the love you are letting into your space. 
  2. Visualize the clean, positive energy that is entering your body. 
  3. Exhale, through your mouth quickly, expelling any negative energy, clearing your mind of contrary thoughts and releasing the stress along with it. 
  4. Repeat this exercise as many times as necessary to restore balance, remembering always to engage the mind as you do the body. 

Now that you have these tools to help you with stress management, it’s time to start using them in your daily life. Stress doesn’t have to overcome or overwhelm you. With the use of these breathing exercises, stress can begin to become more manageable, and you can reclaim your life again. Remember, you got this! 

The Positive Change Group is all about helping to elevate the whole you, so you can truly become your best self in every area of your life. Find out more about our offerings and products.

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Empower Yourself to Reach your Goals

Personal empowerment

Do you ever feel like you have no control over your life and work? Perhaps you feel dominated by your colleagues or overwhelmed by the demands of your job. Or is your time outside the workplace spent tending to other people’s needs at the expense of your own?  

This sense of powerlessness can be immensely frustrating. But, no matter what personal challenges you face, you can always make choices that give you back control in any environment. Understanding this is the essence of self-empowerment.  

In this article, we examine personal empowerment in more detail and explore the tools and techniques that you can use to achieve your goals. 

What Is Personal Empowerment?  

Personal empowerment is about taking control of your own life and making positive changes based on what you want.  

It’s closely linked to attributes like self-esteem, but true empowerment comes when you convert intention into action.  

Personal empowerment means permitting yourself to succeed, because you believe in yourself.   

Remember that “empowerment” is not the same as “entitlement.” People who feel entitled tend to believe that benefits and privileges should come to them automatically, while empowered people achieve success through their actions, reflection, and cooperation.  

How To Achieve Self-Empowerment  

Unhappiness is usually from unfulfilled desires, for you and others. You desperately want to feel stronger and make a bigger impact, but how do you do it?  

Consider this four-step process for self-empowerment to reach your goals and get what you want. 

Stage One: Get Clear on What you Want  

When you feel that you lack power, your confidence and self-esteem can take a knock, too. Developing your self-awareness depends on the extent to which you believe that you are the master of your own destiny or that external forces, people, or events determine your outcomes.  

The first step to reaching goals is to get clarity on what you want. Understanding that creating empowerment and creating anything stems from a desire. Desires are a nudge from your higher self and the more you listen the more powerful you will become. It’s the first step in adopting a winning mindset. Listing all of the things that you’re good at – and that you could be great at – can be hugely empowering in itself. Building on those strengths and knowing how to deal with your limitations can give you an even bigger boost.  

Understanding yourself better is a core aspect of emotional intelligence, and a qualified counselor or coach can help you identify these areas.  

Focus on the desires that mean the most to you and correspond with your personal values, and heart.  

Stage Two: Beliefs  

In order for any desire to come true, we need to believe that it can. Your beliefs turbo-charge your desires and make them take shape and manifest. Without belief your desires are just a wish.  

Positively charge your beliefs and you positively charge your desires into motion.  Like many things, this is a process because most of us have been living by limiting beliefs our whole life.   

These limiting beliefs have created most of the dialogue in our heads which has created the outcomes in our lives.  These limiting beliefs have been cycled down through the generations and most generations have added new limiting beliefs to the pile.  You have the power to break this cycle.  You are greater than any limiting belief you have adopted.   

Break the Cycle of Limiting Beliefs  

For every limiting belief you can create an unlimiting belief.  Every time your mind drifts to the limiting belief, you stop the thought and replace it with the non limiting belief.  Feel the difference in your body when you really repeat and let the non limiting belief vibrate through.  

Stage Three: Power of the Mind 

Persistence And Resilience 

Celebrating small achievements is important for building confidence and self-love. Keeping a record of your progress enables you to see how far you’ve come – and to consider where you went wrong. 

Restructuring your mind enables you to see the consequences of negative thought patterns and become more optimistic.  


Affirmations are a powerful tool that can help to encourage you to keep the power of your mind positive. Repeat affirmations daily, write affirmations down as your commitment to yourself. 

Examples of affirmations:

“I am worthy”

“There is always opportunity’

“I am abundant and prosperous”


We all need a personal cheerleader, someone who believes in you. Hiring an empowerment coach helps enable you to make positive decisions and to take action that will bring you closer to achieving your goals and ambitions.  

Stage 4 – Inspired Actions and Results 

What action steps are you called to do? This should feel effortless because it comes from a place of empowerment and alignment with your desires, rather than from fear. 

Take your first few steps! Then review and reflect on your achievements so far. Check yourself for feedback, because only you know how well you are progressing in this inner work. You might even hear from the people around you on the positive changes they see. 

Personal empowerment helps you achieve your goals because you gain control of your life. It enables you to make positive decisions and take action to bring you closer to achieving your goals and ambitions. 
The Positive Change Group is here to guide you through your journey of personal empowerment.  Learn more about how we can help tap into your pure potential

5 simple ways to become your best self

5 simple ways to become your best self

Do you really know everything about yourself? Our lives are a collection of memories, moments, mistakes, and magical adventures, but here’s the truth; none of this defines who we truly are inside.

Follow us on this journey as we show you the proven ways to be your best self in 5 simple steps!

What does your best self look like?

We all have our own paths to follow throughout life; that’s the beauty of being human. The best version of yourself may look different based on who you’re talking to. The most important thing is making your best self truly be a reflection of your own desires and not a cookie-cutter copy of someone else. This brings us to the first step:

1. Free your mind from distractions

It’s time to take an audit of everything that influences you. The next time you decide to change your wardrobe, pursue a new venture or take advice from someone, ask yourself first. Am I really doing this for me or for someone else?

Your best self only comes from an internal place of happiness, which can be easily twisted by the influence of others. Focusing on making yourself happy and breaking away from the mould that others may try to force you in.

Are you complacent?

How many times do you say ‘no’ to new opportunities? That one class you never bothered to enroll in, that one trip with your girlfriends to a new country, or that one recipe that looked a little too complicated? If you find yourself constantly rejecting new experiences, it may be time to…  

2. Get out of your Comfort Zone

Here’s the harsh truth. Time is constant, and the things we passed on may never happen again. Our second life hack to becoming your best self is to rethink the way we look at ‘risks’ as ‘moments worth exploring.’ 

It’s easy to get caught up in a routine, but our human nature craves progression and upliftment. Life is fluid and ever-changing, and you are too. Treat every new moment like a ‘One Night Only’ Concert. All you have to do is show up and enjoy the ride, wherever it takes you! 

What’s on your plate? 

Did you know that your diet and fitness have a significant impact on our happiness? It’s one thing to be stressed in your mind, but it’s another to be stressed all over your body.

3. Healthy Habits Help

If you’re feeling groggy all the time, slouchy, or demotivated, here’s the perfect opportunity  to become your best self. Start your day with a healthy breakfast, go for a little walk around your community and get some fresh air pumping throughout your body. 

It’s also important to acknowledge your unhealthy habits. Smoking and heavy drinking have creeping impacts that affect you more than you think. Becoming your best self begins with pursuing your best health.

What do you enjoy?

Do you have a special talent? What about a favorite book? What are some of the positive things people say about you? Why are we asking all these questions? 

4. It’s time to find your purpose

It helps to break out of our comfort zone, but oftentimes our best self can be found in the things we love the most. If you’re struggling to find your purpose in life, it may be hiding in plain sight. 

Take stock of everything and every action that makes you happy. 

Do you like helping others? Focus on that. Do you crave adventure and travel? There’s a purpose in there too. Love listening to music? Ask yourself why and how you can take advantage of the present highs in your life for more happiness in the future.

How do you speak?

Here’s a little exercise. Look through some of your most recent messages, and take account of all the times you used negative words in your speech or downplayed your own achievements.

The way you speak about yourself and others may have a significant impact on your own happiness.

5. Be Constructive

Take a moment out of your day to remind yourself that you are smart, beautiful, and purposeful. 

Trade your ‘I can’t do it’s’ for ‘I’ll give it a try.’ Reconsider the negative ways you respond to people and try to push them in a positive direction. 

A simple change in the way we use our words can make us and everyone else around us happy. 

Your Best Self begins today!

There’s no time like the present to become the best version of yourself. Take the leap, and let’s make positive changes together!

How to Live an Optimized Life

How to Live an Optimized Life
You may have mixed emotions based on life over the past two years. Are you hoping for change and improvement and yet feel disappointed?
If you are tired of feeling frustrated and want to live a fully vibrant life instead, then there are a few key principles that are necessary for us to integrate.

Below are tips on how to live an optimized life.


Raise your vibration any chance you get:
Pay more attention to how you feel. Your feelings are your roadmap to letting you know if you are living an optimal life.
  • When your conversations feel heavy, then change the subject.
  • If what you are watching doesn’t make you feel good, then change the channel.
  • If what you are listening to doesn’t make you feel good, then change it to something that does.
Raising your vibration is one of the most powerful things you can do to create a happier reality. Use your feelings as your guide and do more of what feels good.
Focus on what is in your control:
There have been many things that have been out of our control the past couple of years. When we focus our attention on this, we feel heavy and it breeds fear. Instead, focus on what’s in your control as this will heighten your energy and your mood and help you know how to live an optimized life.
Ask for what you want:
Being clear on what you want to create in 2022 is the first step to manifesting. Being more deliberate in your creations is called being a “conscious creator”. In order to do this:
1. Get clear on what you want.
2. Don’t put any attention on what you don’t want.
Many of us are programed to focus more on what we don’t want and the problem with this is that you create more of what you don’t want.
2022 is the perfect time to make these changes and deliberately bring in more of what you do want.
Let gratitude change your attitude:


When we have gratitude for what we have we always feel better. This raises our vibration instantly. Also if we can have gratitude for what we desire and believe it is coming, this is where the true magic happens.
Let gratitude for what is and what is to come be your focus this year.
The Positive Change Group offers an ‘Empowered’ course online, you can check it out HERE.