Alimental Blogs

Back-to-School Blues or Breakthrough? Tips for Easing the Transition

Wed, 06 Aug 2025 18:30:00 GMT

The smell of fresh notebooks.
Early alarms.
The “How is summer already over?” feeling.

Whether you're a mom trying to wrestle kids out of summer mode, or a young professional feeling that weird emotional shift (you know the one), the back-to-school season is more than just a date on the calendar. It’s a whole vibe shift.

But here’s the good news: this time doesn’t have to feel like a breakdown. It could actually be your breakthrough.

Let’s flip the script together.

1. It’s Okay to Feel Weird

August can feel weird . One minute you’re relaxing by the pool, the next you’re staring down school supply lists, new routines, and that creeping pressure to “get it together.”

Whether you're juggling drop-offs or just feeling the shift in your own energy—it’s okay to feel a little off. You’re not alone—and you’re definitely not doing it wrong.

2. Set Some Boundaries (Yes, Even with Your Calendar)

Back-to-school doesn’t have to mean back-to-being-burned-out. Block out buffer time. Protect your downtime. Say no to overcommitting. Life moves fast this time of year—build in space to actually breathe .

3. Stop Waiting for “Later”

You’ve probably told yourself, “Once things calm down, I’ll…”

Whatever it is you’ve been putting off—your goals, your self-care, your next step—just start. Start messy. Start small. Just start.

4. Reflect and Reset

This season brings change—and that’s not always a bad thing. Instead of resisting it, use it as a time to check in with yourself:
→ What’s working?
→ What’s draining you?
→ What do you actually want this next season to feel like?

You deserve to answer those questions just as much as your kid deserves a new backpack.

5. When in Doubt, Reach Out

Back-to-school season can shake things up—and not just for the kids. If you’re feeling stuck, overwhelmed, or just need a neutral place to vent and reset—I’m here.

Let’s chat and build a plan that actually fits your life, on your terms.

Book a clarity session to get grounded, get clear, and build a game plan for this next chapter—on your terms.

Cookouts, Chaos & Questions: Surviving Family Time Over the 4th of July

Thu, 03 Jul 2025 18:00:01 GMT

Fireworks. Grilled hot dogs. Blue, Red and white colors everywhere you look. And of course, your relatives asking “why you’re still single” again… while you’re just trying to enjoy your burger in peace.

Welcome to the 4th of July—America’s favorite cookout meets emotional obstacle course.

If you're bracing yourself for nosey questions, passive-aggressive comments, or just the general chaos of family time, you’re definitely not alone. Whether you’re a young professional dodging life advice or a mom juggling sunscreen, juice boxes, and unsolicited parenting tips—it’s a lot.

Let’s break down how to actually enjoy the holiday without exploding like fireworks.

1. Don’t Take the Bait

You know it’s coming, someone’s going to ask:

“So what are you up to these days?”

“Are you still doing that little job?”

“You haven’t found a boyfriend/girlfriend yet?”

Maybe it's your aunt, your cousin, or your neighbor next door. Whoever it is, don’t stress. Have a calm, go-to answer ready, something like:

“Honestly, just focusing on my peace and what feels right right now. It's been a season of growth.”

Short, sweet, and no room for follow-up critiques. Empowering enough to remind you of your own path.

2. Pick Your Battles (and Your People)

You don’t have to talk to everyone. Stick close to the cousin who gets it. The chill uncle. The neighbor who brought the really good pasta salad. Give yourself permission to protect your peace.

If someone’s energy drains you faster than a soda left in the sun—step away (and fast). You can always excuse yourself to the restroom. Take a walk. Go refill the ice. You’re not rude, you’re regulating.

3. Have a Go-To Exit Plan

Whether it’s “the baby’s naptime” or “I’ve got an early morning,” build your graceful escape line now. Set expectations ahead of time: “We’ll stay for a few hours, then head out early.”

That way, you’re not stuck until the last sparkler burns out.

5. You're Not a Bad Daughter/Sibling/Cousin for Needing Space

Read that again.

It’s okay to love your family and need boundaries. It’s okay to show up and feel drained. It’s okay to skip an event that doesn’t serve you at all .

You don’t have to people-please your way through the weekend. Give yourself permission to protect your peace.

6. Want Support Beyond the BBQ Table?

If family gatherings leave you more drained than full—and you're navigating big life shifts like motherhood, career changes, or just figuring out what’s next —you don’t have to do it alone.

Let’s chat. Book a support session here . You’re allowed to enjoy the fireworks without feeling like you’re about to explode.

Is My Teen Depressed or Just Having a Tough Week?

Sat, 28 Jun 2025 17:15:00 GMT

How to tell the difference and what to do next.

One minute they’re slamming doors, sleeping all day and being really irritable. Next, they’re laughing at memes and asking what’s for dinner.

Being a parent to a teenager can feel like riding an emotional rollercoaster with no seatbelt and no map.

So when your teen suddenly seems “off,” it’s hard not to wonder…

Is this just normal teen moodiness, or something more serious like depression?

First, Take a Breath

The teen years come with a lot: changes hormones, pressure, identity stuff. Feeling tired, irritable, or needing space is normal. But if those moods stick around longer than a few days or start affecting their sleep, eating, motivation, or self-worth... it might be more than just a bad week.

Signs to Look Out For

Every teen is different, but here are a few things that can signal it’s time to pay closer attention:

They’ve lost interest in things they used to enjoy
Their energy is low most of the time
They’re sleeping too much or barely at all
You’re noticing big changes in eating habits
They’re constantly irritable, sad, or numb
Their grades are dropping, or they’ve stopped showing up for school, friends, or life in general

It’s not about checking off every symptom it’s about tuning in. Trust your gut. You know your kid. If something feels different, it probably is.

What Not to Say

When you’re worried, it’s easy to go into “fix-it” mode. But phrases like:

“You’re just being dramatic”
"Just don’t be sad”
"You have so much to be grateful for"

...can make them shut down even more. What they need is safety. Validation. Space to talk when they’re ready.

Instead, try:

“You don’t seem like yourself lately. Want to talk about it?”
“I’ve noticed you’ve been quiet anything on your mind?”
“I'm here for you, and I love you no matter what,"

When to Get Help

If their low mood has lasted more than two weeks or you’re seeing signs of hopelessness, isolation, or self-harm don’t wait. Reach out to a mental health professional. Therapy isn’t just for crisis, it's for clarity, tools, and support. And yes, teens can open up to someone outside the family.

You Don’t Have to Navigate This Alone

If you’re worried your teen might be struggling with depression and you don’t know where to start, you don’t have to figure it out all by yourself.

Let’s talk about what’s going on, how to open the conversation, and how to get your teen the support they need without overwhelming them (or you).

Click here to learn more or book your session. You’re not failing. You’re showing up and that’s the most powerful thing you can do.

How to Make Big Decisions Without Freaking Out

Thu, 19 Jun 2025 18:29:52 GMT

Because “what if I ruin my life?” is not the vibe.

So, you’ve got a big decision looming over you like a storm cloud that won’t go away. Like being at a crossroads, weighing every possible outcome, overthinking into oblivion. Do I take the job? Move cities? Go back to school? Choose the safe route or not?

No matter who you are, one thing’s for sure: big decisions can feel overwhelming .

But here’s the truth: you don’t have to have everything figured out to move forward.

First things first: Let’s call out what’s really going on

Most of the time, we’re not afraid of making a decision. We’re afraid of making the wrong one.

That pressure to "get it right" can be paralyzing. Especially when it seems like everyone else online knew exactly what they wanted at 12 and now they’re living a Pinterest-perfect life with ocean views and a passive income side hustle.

Spoiler alert: most of them don’t have it figured out either.

5 Practical Ways to Make Big Decisions (Without the Freak-Out)

1. Zoom out.

Will this matter five years from now? Probably not in the way you think. Most choices aren’t permanent; they're just a step forward. Even the failed ones!

2. Make the invisible visible.

Write it all out: pros, cons, best-case/worst-case. One of my favorite exercises is to write down all the pros and cons on sticky notes. Then sort them into piles. Then rank each one with a number 1-5 on how much weight or impact this may have on you…. then add up the totals in each pile. Sometimes putting a weight or number to three concerns will outweigh the 20 pros. Your brain loves clarity!

3. Feel it in your body.

Excitement? Tension? Numbness? Your gut knows stuff. Pay attention. Often times we are taught not to react on gut feelings, but your internal compass usually knows what’s best.

4. Quiet the noise.

The more people you ask, the messier it gets. Everyone has an opinion but only you know what feels right for your life. This doesn’t mean you need to bottle it up and keep it to yourself, just be cautious who you seek advice from and how many people you’re sharing with. Make sure they have YOUR best interest in mind and aren’t making judgement calls for you based on their own emotional attachments or interests.

5. Take just one step.

You don’t need to leap the whole staircase. Just take one tiny step toward clarity. That’s where confidence starts—right at the edge of action. Baby steps are movement!

The Truth About Big Decisions

In most cases, you can’t mess up your entire life with one choice... especially one that is well thought out. Even if you fail, you can learn, improve, grow and still end up exactly where you’re meant to be.

So whether you’re a mom trying to guide your teen through their next chapter, or a young professional standing at your own crossroads breathe. You don’t need to have it all figured out. You just need a little clarity and the courage to take one step forward.

Need help sorting through your next big decision?
We offer Clarity Sessions a no-pressure space to think out loud, get unstuck, and walk away with a next step that actually feels doable.

Click here to learn more or book your session. Your future self will thank you.

The Silent Struggle: What Adult Anxiety Really Feels Like—and How to Cope

Wed, 11 Jun 2025 17:45:00 GMT

For the moms, the overachievers, the “I’m fine” professionals—this one's for you.

Let’s just say it out loud: if you’ve ever lain in bed staring at the ceiling, replaying a conversation from days ago, or sat in a meeting wondering if everyone secretly thinks you’re bad at your job—hi. Welcome to the club.

Anxiety in adulthood is real. And more common than we’re willing to admit.

You’re not weird, broken, or “too much.” You’re a human being trying to navigate a world that throws a lot at you.

So, why are so many of us feeling this way? And what can we actually do to help ourselves?

What Anxiety in Adults Actually Feels Like

It’s not always dramatic. It rarely looks like a panic attack in the middle of the grocery store. Often, it’s quiet, lingering, and sneaky.

Like…

Constant overthinking that makes you feel stuck.
Feeling overwhelmed before the day even starts.
That tight chest feeling when your phone buzzes.
Dreading social plans—but also feeling lonely.
The Sunday Scaries… that now last all week.

Sometimes you can still get stuff done and look totally fine on the outside. Meanwhile, your mind’s going a mile a minute inside. That’s anxiety, too.

Why Is This So Common?

Because we’re expected to do it all— perfectly .

Be the best parent, have a thriving career, stay in shape, manage your mental health, keep up with social stuff, and somehow enjoy the moment? Yeah, that’s a recipe for burnout.

We live in a culture of constant comparison, unrealistic expectations, and toxic productivity. So it’s no surprise our nervous systems are freaking out.

The truth? You weren’t meant to do it all without support.

And anxiety is often your body’s way of saying: “Hey, I need a break.”

Okay, So What Does Help?

There’s no one-size-fits-all fix. But small steps and self-compassion make a big difference:

1. Name It

Saying “I’m feeling anxious” is powerful. It brings what’s inside out into the light—and gives your brain a way to cope.

2. Find a Release Valve

Whether it’s journaling, walking, calling a friend, singing really really loud, screaming, beat up your pillow, practicing yoga or breathwork, or crying in the car (no shame)—letting it out matters. Bottled-up anxiety only builds.

3. Unplug (Even for 5 Minutes)

Seriously—step away from the scroll. Your nervous system is not built to process that much noise. Try a short break with no screen, no pressure. Just... pause.

4. Talk to Someone Who Gets It

Not someone who says, “You should try yoga.” Someone who actually listens. Who helps you get clarity, not just give advice.

You Don’t Have to Carry This Alone

If this sounds all too familiar—you’re not alone. And you don’t have to fix it all by yourself.

Sometimes, just talking it out with someone who understands is the first step to feeling lighter.

We offer free Clarity Sessions —a safe, no-pressure space to say what’s really going on and get support figuring out your next step.

�� Click here to book your free session.

Breathe. You’re doing better than you think.

Why Teens Struggle with Confidence (and How to Help)

Thu, 05 Jun 2025 18:30:00 GMT

Simple ways to build self-esteem and a sense of purpose.

Let’s talk about something that so many moms, aunts, family members quietly worry about:

“Why does my teen (or my younger self) seem so unsure of who they are?”

Between social media pressure, academic stress, and the constant comparison game, it’s no wonder so many teens struggle with confidence. If you’re a parent watching your teen second-guess themselves or shrink away from opportunities, it can be heartbreaking . And if you’re a young adult reflecting on your own teen years, you might totally relate to feeling a little lost, overwhelmed, or like you were “behind.”

Confidence is one of those things we assume just shows up one day. It’s something that’s built. And it can be built at any age—with the right support.

So, why are so many teens struggling with it?

1. Social media is loud—and unfiltered.

Thanks to social media, teens are comparing themselves constantly—to influencers, classmates, even strangers. It’s easy to feel like everyone else is doing better, looking better, and living their “best life” 24/7. (Spoiler alert: they’re not.)

2. They’re under so much pressure.

Get good grades. Be involved. Look perfect. Know what you want to do for the rest of your life. It’s a lot. And when you’re still figuring out who you are, all that pressure can just make you freeze.

3. They don’t always know what they’re good at yet .

Confidence often starts with purpose—but most teens haven’t had the chance to explore what lights them up. School tends to reward what’s measurable, not always what’s meaningful. That’s where things get tricky.

Simple Ways to Build Confidence & Purpose

Here’s where you come in. Whether you’re a parent, mentor, or someone who just wants to support the next generation—you can make a huge difference.

1. Praise effort, not just results.

Did they try something new or push through a tough moment? Celebrate that.

“You worked hard on this, even when it got tough—that’s what really counts.”

Confidence grows in those in-between moments. Celebrate them.

2. Encourage Self-Discovery

Ask questions like:

“What’s something you’ve done that made you feel proud or excited?”

Help them explore interests, even if they’re unsure. That’s where confidence grows.

3. Normalize the mess.

Remind them it’s okay to not have it all figured out. Share your own stories of mistakes and growth. Confidence means trusting yourself to handle the unknown, not knowing everything.

Final Thought: Confidence Isn't Loud

Confidence isn’t about being loud or outgoing. It’s about knowing your worth , even on the hard days. And every teen deserves to feel that.

If you’re parenting a teen, mentoring one, or maybe healing your own inner teen—just know: there’s no “wrong time” to start building confidence and purpose. One small shift, one encouraging convo, one supportive nudge… it all adds up.

Need Support?

If you want to help your teen (or yourself) figure out next steps, boost confidence, or just talk with someone who understands, we offer relaxed, 1:1 Clarity Sessions .

No pressure. Just honest support. Click here to book a free session or learn more.

You’ve got this. And we’ve got you. :)

How to Build Healthy Relationships (Without Losing Yourself)

Wed, 28 May 2025 19:45:00 GMT

Boundaries, red flags, and what real connection should actually feel like

Building meaningful connections as a mom or young professional is challenging. If you’re always giving more than you’re receiving—whether in friendships, romantic relationships, or work—it can feel like you’re losing yourself.

But here’s the truth: healthy relationships are meant to add to your life, not drain it. The key is setting solid boundaries, recognizing red flags, and understanding what a truly supportive relationship looks like.

1. Know Where You End and They Begin

You’ve heard, “You can’t pour from an empty cup,” right? It’s true. You can’t show up for others if you’re not showing up for yourself first. The foundation of any healthy relationship is the one you have with yourself. If you’re constantly saying yes when you want to say no, or neglecting your needs for others, it’s time to step back.

Self-awareness is key. Check in with yourself: Are you drained, resentful, or stretched too thin? If you’re saying yes just to avoid conflict, it’s a sign your boundaries are out of place.

2. Boundaries Don’t Mean Being Cold

Boundaries aren’t about being rude—they’re about honesty. When you communicate your limits—whether with family, friends, or work—you protect your energy. Healthy boundaries might look like saying, “I need some time to recharge,” or, “I’m not up for this conversation right now.” A good relationship will respect that.

If someone values you, they’ll understand that your need for space isn’t rejection—it’s a way for you to show up more fully when you’re together.

3. Red Flags Aren’t Always Obvious

Red flags can be subtle. Trust your gut when something doesn’t feel right. If you feel like you’re giving more than you’re getting or constantly second-guessing yourself, it’s time to reassess. Letting go of draining relationships opens space for those that lift you up.

Relationships that make you question yourself aren’t the ones that will build you up. Recognizing when it’s time to walk away, even if it’s hard, is key to making room for healthier connections.

4. Good Relationships Should Lift You Up

Healthy relationships make you feel supported, safe, and able to be your true self. You shouldn’t have to change or perform to keep the peace. Good relationships feel like home—they’re safe spaces where you can show up exactly as you are, with mutual respect and open communication.

If you’re constantly editing your words or actions to avoid conflict or keep someone happy, it may be time to reevaluate.

5. Letting Go and Creating Space for New Connections

Sometimes, the toughest part is knowing when to let go. People change, and some relationships just don’t align anymore. Letting go creates space for new connections that align with the person you are now—not the person you were.

6. You Don’t Have to Shrink to Be Loved

Healthy relationships should never require you to shrink or apologize for who you are. You don’t need to abandon your needs, time, or values to keep the peace. You’re worthy of love and respect exactly as you are.

By setting boundaries and respecting your needs, you’ll create relationships that truly support you.

The Bottom Line?

Healthy relationships aren’t perfect. But they’re built on mutual respect, honest communication, and the freedom to be yourself.

You don’t need to fovergive, overthink, or shrink yourself to be loved. You don’t have to lose who you are to keep someone else.

You’re allowed to take up space—and be loved for exactly who you are.

If you’re ready to start setting boundaries and building relationships that actually feel good, let’s talk. Book a support session and we’ll figure it out together.

ADHD & Success: You’re Not Broken—You’re Wired Differently

Wed, 21 May 2025 19:00:02 GMT

Let’s be real: having ADHD in a world built for planners, routines, and color-coded calendars is hard .

You’re not lazy. You’re not flaky.

Your brain is just playing by different rules—and no one gave you the rulebook.

Whether you’re a mom juggling 18 browser tabs (in your brain and on your screen), or a young professional staring at a to-do list that refuses to to-do , it’s tough.

But here’s the good news: you don’t need to “fix” your brain to succeed. You just need to stop fighting how it works—and start working with it.

The Power of Parallel Presence

Ever get more done when someone’s just... sitting nearby? That’s not weird—it’s called body doubling , and it works really well for ADHD brains.

It’s not about being watched. It’s about shared energy.

Try working in a coffee shop, joining a virtual coworking session, or even playing a “Study With Me” video in the background. It counts.

Rethink How You Plan

Traditional planners assume you’ll remember to look at them. For many ADHD folks… that’s a big ask.

You can try whiteboards, sticky notes, phone alarms—or all three. Go visual. Go simple. Go small. Instead of planning your entire day, try naming the next thing: “Respond to that email,” “Call about the dentist,” “Microwave leftovers.” Simple is better.

Starting > Feeling Motivated

Waiting to feel “ready” or “motivated”? You might be waiting forever.

Instead, set a timer for five minutes and tell yourself, “I’ll just do a little.” That first step often kickstarts momentum. It’s not about finishing—it’s about starting , and letting that be enough.

Your Brain’s Not a Calendar

If you’ve ever forgotten an appointment you genuinely cared about—welcome to the club.

ADHD isn’t about not caring. It’s about not remembering at the right time. So outsource it all.

Calendar alerts. Alarms with labels. Sticky notes in places you can’t ignore.

Don’t rely on memory. Let your brain think—not hold stuff.

Tiny Wins Are Still Wins

Success doesn’t always look like crossing 12 things off a color-coded list.

Sometimes it’s brushing your teeth before noon or replying to one email without spiraling. And guess what? That counts. Give yourself credit. ADHD isn’t about perfection—it’s about progress, one messy, beautiful, real-life step at a time.

Let’s Build a System That Works for You

ADHD doesn’t mean you’re lazy. It means you need different tools—ones that match how your brain actually works.

If you’re tired of trying to fit into someone else’s system and ready to build your own , I’d love to help.

�� Book a free consultation and let’s figure out what thriving looks like—for you.

Getting Your First Job? Here’s What No One Tells You

Wed, 14 May 2025 18:15:01 GMT

Figuring Out the Job Hunt? You’re Not Alone.

Simple, real talk about resumes, interviews, and showing up as your best self—no fancy suit or perfect experience required.

Whether you're a mom reentering the workforce or a young professional stepping into the job market for the first time, we’ve all been there: the nerves, the uncertainty, the overwhelming pressure to get it just right .

Landing your first job is exciting... and yes, a little terrifying.

But don’t worry, you’ve got this! Here's the lowdown on what you actually need to know about resumes, interviews, and making a killer first impression.

1. Your Resume Doesn’t Have to Be Fancy

Your resume isn’t a novel. Instead, focus on relevant experience and transferable skills —even if they come from managing your household, volunteering, or side gigs.

Tailor your resume for each job to stand out.

2. Prepare for Your Interview (But Be Yourself)

Research the company, know the role, and prep a few stories that show off your skills and strengths.

But don’t over-rehearse. The goal is to be prepared, but authentic . You want the interviewer to get a real sense of who you are—not just who you think they want you to be.

3. First Impressions Matter—But It’s Not All About What You Wear

You don’t need a suit, but aim for business casual. Just aim for neat, clean, and confident. Wear something that makes you feel like your best self—not someone else.

4. Post-Interview: Don’t Forget the Thank You Note!

It might feel old-school, but a quick thank-you email goes a long way.

Keep it simple:

Thank them for their time
Mention one thing you enjoyed learning about the role or company
Reaffirm your interest in the position

This small gesture helps you stand out in a big way.

5. Don’t Let Rejection Get You Down

Didn’t land the job? That’s okay. Seriously. Use every interview as a chance to learn and grow . Ask for feedback, adjust, and keep moving forward.

The right opportunity will come and you’ll be even more prepared for it. Heck,it might even be with the company who rejected you the first time!

Ready to Take the Next Step?

Your first (or next) job is out there—and you’re closer than you think.

The job hunt can feel overwhelming, but with the right mindset, preparation, and a little bit of confidence, you’re well on your way to landing that job.

Send us your resume for a free review, and let’s talk about your career goals. Together, we’ll make sure your job hunt actually works for you .

Because your next chapter starts now—and you don’t have to write it alone.

What Schools Don’t Teach About Money (But Really Should)

Wed, 07 May 2025 19:00:00 GMT

The Money Guide We All Needed at 18—But Had to Learn the Hard Way

Simple Budgeting and Saving Tips for Young Adults, Moms, and Anyone Figuring It Out

You graduate, get your diploma, and suddenly—boom—you’re expected to budget, build credit, pay bills, and somehow still have a social life.

Whether you’re a mom stretching every dollar or a young professional just trying to stay afloat, you’re not alone.

Most of us were launched into adulthood with a debit card, a student loan, and a whole lot of guesswork.

Let’s start fresh with a better approach:

1. Know Where Your Money’s Going

Budgeting 101: If you’ve ever looked at your account and thought, “Where did it all go?” —you’re not alone. You’re also not broken. You just need a plan.

Try the 50/30/20 rule:

50% to needs (bills, food, rent)
30% to fun (because life is too short to skip the iced coffee every time)
20% to savings or debt

It doesn’t have to be perfect. It just has to be clear .

2. "I’ll Save Later" Is a Trap

You don’t need to start with hundreds. Even $25 a week adds up over time.

The goal isn’t to build an emergency fund overnight—it’s to prove to yourself that you can save.

Quick saving hacks:

Set up auto-transfers
Use round-up apps that save your spare change
Make saving so easy you forget it’s happening

3. Credit Cards Aren’t Free Money (But They’re Not Evil, Either)

No one told us how credit actually works until we messed it up, right?

Here’s the credit card crash course:

Only spend what you already have
Keep your balances low, shoot for 20% of your available credit
Always, always pay more than your minimum payment
Pay off your credit card every month

Why it matters: your credit score affects your ability to rent, get a car, buy a home—or even get hired. Start building it the right way, now.

4. Stop Whispering About Money

We all grew up thinking money talk was rude. But silence keeps people stuck.

Start the conversation:

Ask your friends how they budget
Watch money TikTok's and listen to podcasts
Talk to your family about what they wish they knew sooner

Financial literacy grows faster when we learn out loud.

5. Even If You Don’t Know What You’re Doing, Just Start

No one expects you to have it all figured out. The most powerful move you can make? Start somewhere .

Start here:

Cancel a subscription you forgot about
Check your credit score
Put $20 into a savings account, or better yet, an IRA

Small moves create momentum. And momentum creates change.

You’re Not Behind—You’re Just Getting Started

Money can feel messy—but you don’t have to figure it out alone.

If you’re ready for support that’s judgment-free, jargon-free, and all about you , book a free consultation and get one step closer to financial freedom.

Because understanding your money is the first step to owning your future.

How to Figure Out What You Want in Life (Without the Overwhelm)

alex@alimentallife.com (Alex Koupal) — Wed, 16 Apr 2025 15:00:01 GMT

Let’s be real—figuring out what you actually want in life can feel like trying to solve a puzzle with half the pieces missing. If you’re a busy mom juggling a million things or a twenty-something stuck in “what’s next?” mode, the pressure to have it all figured out is exhausting .

But here’s the thing: You don’t need a five-year plan. You just need a starting point.

1. Stop Stressing About Having the "Right" Answer

No one wakes up one day with a perfectly clear vision of their future. Life is messy, careers change, and passions evolve. Give yourself permission to explore instead of forcing yourself to commit to one path forever. Take the pressure off—it’s not that serious.

2. Follow What Feels Good

What are you naturally drawn to? What do you find yourself Googling or watching a TikTok at 2 AM? Pay attention to the things that spark your interest—that’s where the magic starts.

3. Try Before You Decide

You don’t have to quit your job or go back to school tomorrow. Test things out! Take a class, volunteer, start a side hustle—get a feel for what excites you before making big moves.

4. Talk to Real People

I know, I know… talking to people can be awkward, but real opportunities don’t just knock on your door. Reach out to people who are doing something that interests you. Ask them how they got there. You’d be surprised how many are willing to share advice—and how much clarity you’ll gain just by listening.

5. Just Take the First Step

The biggest thing holding people back? Overthinking. (Yep, shocking, I know.) Stop waiting for the perfect plan and just start —sign up for that workshop, send that email, go to that event. Clarity comes from doing , not from obsessing over every little detail.

You don’t need all the answers today. Just take one small step and trust that you're figuring it out as you go.

6. Don’t Do It Alone

Big decisions feel less overwhelming when you have someone in your corner. A mentor, coach, or even just a trusted friend can help you see things from a different perspective. If you’re feeling stuck, let’s talk! Book a clarity session —sometimes, all you need is a little guidance to get moving in the right direction.

Tiktok, Social Media & Teens: How to guide without just saying, "Get off your phone!"

alex@alimentallife.com (Alex Koupal) — Wed, 09 Apr 2025 15:00:01 GMT

Let’s be real: telling teens to “get off your phone!” doesn’t work. Social media is part of their world. For our teens, social media is how they connect, learn, and express themselves. So how can we help them use it wisely without sounding and being the villain?

There’s a way to help them navigate social media mindfully, and no, it doesn’t involve a complete ban.

1. Start the Conversation, Not the Battle

Instead of becoming the enemy and banning social media out of the blue, talk to your teen about what they’re doing on it. Is it for learning, creativity, or just entertainment? Understanding their “why” helps guide them to use it more purposefully.

2. Set Healthy Boundaries Together

Instead of enforcing rules, involve your teen in setting healthy screen-time limits. It gives them ownership and responsibility over their habits. For example, “I’ll spend 30 minutes scrolling up on TikTok after school, and then I’ll switch to doing homework” can be a much better strategy than enforcing a rigid rule that feels like punishment. When your teen has a say in the boundaries, they’re more likely to stick to them.

3. Be a Role Model

What adults do, Teens do! If we’re glued to our phones, constantly checking social media, it sends the message that it’s okay to get lost in the digital world. Model healthy habits, like setting phone-free times, taking social media breaks, or just being present during family time. Show them how to use social media in a balanced way by setting phone-free times and modeling healthy habits.

4. Encourage Real-Life Activities

Social media is great for staying in touch, but it can never replace real-life experiences. Encourage hobbies, sports, or family time to keep them grounded. This way, they can create a well-rounded life that isn’t centered solely around the screen. Plus, those real-world experiences will give them something to post about on their feed!

5. Be Their Guide, Not Their Warden

At the end of the day, we can’t control everything teens do online. But we can provide guidance, support, and resources to help them use social media in a positive and mindful way. Keep the lines of communication open and encourage them to have trusted mentors—whether it’s a teacher, coach, older cousin, or life coach—who can provide advice beyond just Mom or Dad.

If you’re worried about your teen’s social media habits, let’s talk! Book a free parent support session.

Raising Confident Kids: How Life Coaching Empowers Teens to Thrive

Tue, 25 Feb 2025 13:00:08 GMT

Raising Confident Kids

Confidence isn’t something kids are just born with—it’s built over time through experiences, challenges, and self-discovery. However, many teens struggle with self-doubt, fear of failure, and peer pressure. As a parent, you want to see your child believe in themselves, but how do you foster true confidence?

Life coaching provides teens with the tools to develop self-assurance and a strong sense of identity, setting them up for success in all areas of life.

Why Do So Many Teens Struggle with Confidence?

Fear of Failure: Many young adults avoid trying new things because they’re afraid of making mistakes.

Social Pressures: Constant comparison to others—whether in academics, athletics, or appearance—can make self-doubt worse.

Lack of Direction: Without a clear sense of purpose, teens often feel lost and unsure of themselves.

How Life Coaching Builds Confidence

Encouraging Growth Mindset: Teens learn to embrace challenges as opportunities rather than setbacks.

Teaching Decision-Making Skills: Instead of relying on others’ opinions, young adults gain the confidence to trust their own choices.

Developing Self-Advocacy: Life coaches empower teens to speak up for themselves and pursue their goals fearlessly.

By investing in life coaching, you’re giving your teen the tools to navigate life with confidence and resilience. Every child deserves to feel empowered to take on the world—why not give them the support they need to thrive?

From Screens to Success: Helping Teens Find Purpose Beyond Social Media

Wed, 19 Feb 2025 17:15:01 GMT

Finding Purpose Beyond Social Media

It’s no secret that teens spend a significant portion of their time glued to screens. Whether scrolling through TikTok, gaming, or binge-watching content, excessive screen time is impacting motivation and self-esteem. As a parent, you may wonder: How can I help my teen find purpose beyond social media?

The Problem with Excessive Screen Time

Loss of Motivation: Endless scrolling creates a cycle of passive consumption, leaving little energy for real-world ambitions.

Comparison Culture: Social media presents a highlight reel of others’ lives, making teens feel like they aren’t measuring up.

Decreased Social Skills: Too much online interaction can make face-to-face communication more challenging.

How Life Coaching Helps Teens Find Purpose

Identifying Passions: A life coach helps young adults explore their interests and discover what truly excites them.

Setting Goals: Coaching teaches teens how to turn their passions into actionable steps, whether in academics, hobbies, or future careers.

Building Self-Worth: When teens engage in activities that bring them fulfillment, they naturally rely less on social media validation.

Encouraging your teen to work with a life coach can help them break free from the screen and start building a life that excites them. Give them the tools to find purpose and success beyond the digital world!

Why Is My Teen So Stressed? How Life Coaching Can Help Build Resilience

Thu, 13 Feb 2025 14:30:00 GMT

Why is My Teen So Stressed?

t’s no secret that today’s teens are more stressed than ever. Between academic pressures, social media expectations, and uncertainty about the future, young adults often feel overwhelmed and anxious. As a parent, you might be wondering how to help.

Life coaching provides teens with essential tools to manage stress, build confidence, and develop resilience in a rapidly changing world.

Why Are Teens So Stressed?

Academic Pressure: The pressure to perform well in school, take AP classes, and prepare for college is intense. Many teens struggle with burnout and perfectionism.

Social Media Overload: The constant comparison to peers online can lead to low self-esteem and increased anxiety.

Uncertain Future: Teens today are growing up in a world filled with economic uncertainty, climate concerns, and rapidly evolving job markets.

How Can Life Coaching Help?

Teaching Stress Management Techniques: Life coaches help teens develop healthy coping mechanisms like mindfulness, time management, and self-reflection.

Setting Realistic Goals: Instead of feeling lost, young adults learn how to create actionable plans for their future.

Building Resilience: Coaching helps teens shift their mindset from fear of failure to seeing challenges as opportunities for growth.

If your teen is struggling with stress, life coaching can provide them with the skills to navigate challenges with confidence. Investing in their emotional well-being today can set them up for a successful and fulfilling future.

Mastering the Art of Remote IT Work as a Digital Nomad

Sat, 08 Feb 2025 00:44:36 GMT

Is The Digital Nomadic Lifestyle For You?

Mastering the Art of Remote IT Work as a Digital Nomad

Written by: Linda Chase, Ablehire.org

The appeal of blending career advancement with the freedom to travel has never been

greater. Working remotely in fields like IT provides the chance to merge professional goals

with a flexible lifestyle. It represents a shift away from conventional office environments,

focusing instead on aligning work with personal ambitions. With ongoing advancements in

technology, the need for skilled professionals continues to rise. This creates an ideal

landscape for those seeking careers unbound by location.

Mastering Time Zone Flexibility for Digital Nomads

Navigating time zone differences is a crucial skill for digital nomads. Effective management

of these differences ensures seamless communication and productivity. By adopting tools

that support asynchronous communication and flexible work schedules, you can maintain

high productivity while respecting your local time zone. This approach not only enhances

collaboration but also fosters a more inclusive and motivated work environment.

Embracing time zone flexibility is essential for building a resilient and dynamic career as a

digital nomad, allowing you to thrive in diverse global settings. For more insights on how

time zones impact remote work, consider exploring the Harvard Business Review .

Elevate Your IT Career as a Digital Nomad

Becoming an IT professional offers a rewarding career path filled with opportunities to

innovate and solve complex problems. To sharpen your skills, going back to school and

enrolling in an online degree program can be a game-changer. For example, earning a

computer science degree builds expertise in IT, programming, and computer science

theory, giving you a strong foundation to excel in the field. Online degree programs make it

easier to balance learning with your work commitments, offering the flexibility to study at

your own pace. If you’re considering this route, this resource deserves a look.

Incorporate Storytelling to Build Emotional Connections

Storytelling can create a meaningful connection with your audience and foster loyalty.

Narratives that stir emotions encourage empathy and trust, strengthening the relationship

between your brand and its supporters. Stories that feel authentic and relatable, especially

when featuring user-generated content, amplify credibility and demonstrate real-world

impact. Sharing your brand's unique values through compelling narratives helps it stand

out in a crowded market. Emotional resonance within storytelling often makes your

audience more inclined to support and advocate for your brand.

Harnessing Virtual Events for Digital Nomad Success

Thriving as a digital nomad involves building a strong network and staying informed

through virtual events. Online conferences and webinars make it possible to gain insights

from industry experts and engage with peers regardless of location. These platforms often

feature keynote speakers and workshops that keep you updated on trends and innovations

relevant to your field. Focused events aligned with your goals help you remain competitive

while expanding your expertise. Virtual networking tools like breakout rooms and informal

gatherings mimic the collaborative energy of in-person interactions, fostering connections

that can drive future opportunities.

Achieving Financial Flexibility as a Digital Nomad

Adopting a digital nomad lifestyle requires a flexible budget that aligns with shifting travel

plans and income. Prioritizing expenses well below your earnings creates a buffer for

savings and unforeseen costs. Allocating funds strategically helps prepare for income

fluctuations or pricier destinations along your journey. Regularly reviewing and adjusting

your budget ensures it remains practical and adaptable to changing circumstances. This

approach supports both financial security and the ability to explore new opportunities

without unnecessary stress.

Crafting a Balanced Routine for Digital Nomads

Creating a consistent daily routine is essential for staying balanced as a digital nomad. A structured plan keeps you organized and helps you fully enjoy new surroundings without

feeling scattered. Gradually adjusting your sleep schedule before traveling can ease

transitions to different time zones, while incorporating physical activities like yoga or

jogging boosts energy levels and reduces jet lag. Allowing room for flexibility within your

routine ensures you can embrace new experiences without losing your sense of direction.

Balancing structure with adaptability is key to maintaining productivity and well-being.

Eco-Friendly Practices for Digital Nomads

Living as a digital nomad offers the chance to work from diverse locations, but it also calls

for mindful environmental practices. Choosing eco-friendly transportation like bicycles or

scooters helps minimize carbon emissions compared to traditional vehicles. Staying in

accommodations with green certifications or energy-efficient systems further reduces your

environmental impact. Supporting sustainable businesses strengthens their efforts and

aligns your travels with eco-conscious values. Small, thoughtful choices in travel and

lodging can make a significant difference for the planet.

The digital nomad lifestyle in IT offers a compelling blend of career advancement and

personal exploration. By focusing on education, embracing flexible work practices, and

engaging in virtual networking, you can carve out a rewarding career path that transcends

borders. Balancing financial prudence with a commitment to sustainability ensures that

your journey is both fulfilling and responsible. As you navigate this lifestyle, remember that

each choice you make shapes not only your career but also the world around you.

Empower the next generation with personalized mentorship and career coaching at Alimental

Life, where your growth is nurtured on your terms and in your comfort zone.

New School Year: Tips for a Successful Start to High School and College

alex@alimentallife.com (Alex Koupal) — Wed, 07 Aug 2024 14:15:05 GMT

Tips to Support Your Young Adult or Teen Going Into the School Year.

As the new school year approaches, it's important to ensure that your teen or young adult feels prepared and confident as they embark on their journey through high school or college. The transition can be challenging, but with the right support and guidance, they can thrive both academically and personally. Here are some tips to help boost their confidence, avoid peer pressure, encourage a strong sense of self, set goals, and achieve academic success.

Boosting Confidence

Confidence is key to success in any new endeavor. Help your teen or young adult build self-esteem by focusing on their strengths and celebrating their achievements, no matter how small. Encourage them to step out of their comfort zone and try new activities or join clubs that interest them. Remind them that it's okay to make mistakes and that each challenge is an opportunity to learn and grow. Positive reinforcement and consistent encouragement from you can make a significant difference in their confidence levels.

Avoiding Peer Pressure

Peer pressure can be a significant obstacle for teens and young adults. Equip them with strategies to handle peer pressure by discussing potential scenarios and appropriate responses. Encourage open communication so they feel comfortable sharing their experiences and seeking advice. Emphasize the importance of staying true to their values and making decisions that align with their personal beliefs. Help them build a strong support system of friends who respect their choices and encourage positive behavior.

Encouraging a Sense of Self

A strong sense of self is crucial for navigating the complexities of high school and college life. Encourage your teen or young adult to explore their interests and passions. Support their efforts to develop hobbies and engage in activities that bring them joy and fulfillment. Discuss their goals and aspirations, and help them understand that their unique qualities and perspectives are valuable. Encourage self-reflection and mindfulness practices to help them stay grounded and connected to their inner selves.

Encouraging Goals and Academic Success

Setting goals is an important part of achieving academic success. Help your teen or young adult set realistic and achievable goals for the school year. Break down larger goals into smaller, manageable steps, and celebrate their progress along the way. Encourage them to stay organized by using planners or digital tools to keep track of assignments and deadlines. Promote effective study habits, such as creating a dedicated study space, taking regular breaks, and seeking help when needed.

Finding Professional Support

Sometimes, teens and young adults need additional support that isn't emotionally tied to them, such as a coach, counselor, therapist, or life coach. These professionals can provide unbiased guidance, helping them navigate personal and academic challenges effectively. A life coach, for instance, can assist them in setting goals, developing a plan of action, and staying motivated. A therapist or counselor can offer strategies for managing stress, anxiety, and other emotional hurdles. Finding the right professional support can make a significant difference in their overall well-being and success.

Building Resilience

Resilience is the ability to bounce back from setbacks and challenges. Teach your teen or young adult the importance of resilience by modeling it yourself. Share stories of times when you faced difficulties and how you overcame them. Encourage them to view challenges as opportunities for growth and learning. Help them develop problem-solving skills and a positive mindset, which will serve them well in both academic and personal endeavors.

Fostering Independence

High school and college are times for teens and young adults to develop independence. Support their efforts to take responsibility for their actions and decisions. Encourage them to manage their time effectively, balance their commitments, and seek help when needed. Provide guidance but allow them the space to make their own choices and learn from their experiences.

Supporting your teen or young adult as they start high school or college is crucial for their overall well-being and success. By boosting their confidence, helping them navigate peer pressure, encouraging a strong sense of self, and fostering goal-setting and academic success, you can empower them to thrive in this new chapter of their lives. Remember, your support and encouragement can make all the difference in their journey toward becoming confident, resilient, and successful individuals.

Nurturing Healthy Peer Relationships: A Guide for Parents

alex@alimentallife.com (Alex Koupal) — Thu, 18 Jul 2024 18:00:00 GMT

Positive Social Interactions Can Boost Self-Esteem

Peer relationships are crucial for teens' social development. Positive friendships can boost self-esteem and provide emotional support, while negative influences can lead to risky behaviors. According to research published in the Journal of Youth and Adolescence, peer relationships significantly impact teens' psychological well-being and development.

Encouraging Open Communication

Encouraging open discussions about friendships and peer pressure can help teens navigate these relationships effectively. Discuss the qualities of healthy friendships and the importance of mutual respect and support. Encourage your teen to seek friends who have similar values and interests.

Qualities of Healthy Friendships: Research suggests that healthy friendships are characterized by trust, respect, and support. According to a study in the Journal of Adolescence, adolescents who have positive friendships report higher levels of well-being and lower levels of anxiety and depression .

Peer Pressure: Peer pressure is a common concern for teens. Openly discussing peer pressure and helping teens develop assertiveness skills can empower them to make positive choices. Research published in Child Development indicates that teaching teens how to resist peer influence can reduce their likelihood of engaging in risky behaviors.

Supporting Social Activities with Boundaries

Supporting their social activities while setting boundaries can promote healthy interactions. Allow your teen to spend time with friends, but be aware of who they are with and what they are doing. Foster an environment where they feel comfortable coming to you with any concerns about their peers.

Supervised Socializing: Providing opportunities for supervised socializing can help ensure your teen's safety while still allowing them to socialize with their peers. Organizing group outings or inviting friends over to your home allows you to monitor their activities while fostering a sense of independence.

Setting Boundaries: Clearly communicate your expectations regarding curfew, alcohol and drug use, and other risky behaviors. According to the Centers for Disease Control and Prevention (CDC), setting clear and consistent boundaries is an effective way to reduce teens' risk of engaging in substance abuse and other risky behaviors.

Concerned about your teen's peer relationships? Find support by scheduling a free 30-minute parental support call. Book now to learn effective strategies for nurturing healthy peer relationships and supporting your teen's social development.

By fostering open communication, encouraging positive friendships, and setting appropriate boundaries, parents can help their teens navigate peer relationships with confidence and resilience.

Sources:

Journal of Youth and Adolescence: Research on the impact of peer relationships on teens' psychological well-being and development.

Journal of Adolescence: Study on the qualities of healthy friendships and their impact on adolescent well-being.

Child Development: Research on teaching teens to resist peer influence and reduce risky behaviors.

Centers for Disease Control and Prevention (CDC): Information on setting boundaries to reduce teens' risk of engaging in substance abuse and other risky behaviors.

Estabilshing Independance - Why is My Teen Lashing Out!?

alex@alimentallife.com (Alex Koupal) — Thu, 27 Jun 2024 16:45:00 GMT

Teens Often Lash Out at the Parent Who Has Created the Safest, Most Loving Environment

As we celebrate July 4th, a holiday marking America's fight for independence, it's a fitting time to reflect on the importance of independence in our teens. Just as our nation fought to establish its autonomy, teens naturally push limits to carve out their own identities. This process, though often fraught with conflict, is a crucial part of their development.

Teens are wired to challenge authority and seek their own tribe, much like how America sought its independence from Britain. This rebellious streak can lead to friction, especially with the parent who provides a secure, unconditional love. Studies show that teens often lash out at the parent who offers the most support because they feel safe expressing their true, sometimes turbulent, selves to them ( Frontiers ) ( Newport Academy ).

During this time, it can be incredibly hard for the involved parent who faces rejection, while the less involved parent seems to receive a better version of the child. This phenomenon occurs because teens test boundaries with the parent they trust the most to love them unconditionally ( Newport Academy ).

Navigating this period requires patience and a shift in parenting style from dictatorial to coaching. Allowing teens to make decisions and experience natural consequences is essential for their growth. This method of supportive guidance helps them develop the tools they need to navigate the world independently ( Physicians Center ). Creating a safe space for them to express themselves, whether through quiet car rides, family vacations, or one-on-one dates, can help maintain a connection during these tumultuous years.

It's important for parents to remain the soft landing spot for their teens' mistakes. Emotional regulation on the part of the parent is key; reacting with calmness rather than letting emotions drive the response can prevent pushing the teen further away. This approach helps set the stage for a supportive environment where teens feel safe to return and seek advice ( Newport Academy ) ( American Psychological Association ).

Just as our nation eventually found unity and strength, parents and teens can come out stronger on the other side of these challenging years. By fostering independence while maintaining a supportive, loving environment, parents can help their teens build a solid foundation for their future.

Looking for additional support? Schedule a Parental Support call Here.

Want to Connect with Your Angsty Teen? Approach Them Like a Cat.

alex@alimentallife.com (Alex Koupal) — Thu, 20 Jun 2024 17:15:00 GMT

Creating a Safe and C alm Environment Will Help You Reconnect With Your Teen

I was working with a client the other day who was struggling with getting her teen daughter to open up. Her daughter was rebelling and pushing away... like all teens do. Which doesn't feel very comfortable for an engaged parent!

In our parental support meeting, this mother was asking me for advice on how to get her daughter to engage with her. She had tried EVERYTHING and no matter how she phrased her questions or tried to show interest in her daughters life, she was constantly rejected. Met with resistance and sometimes even tears. Simple questions like 'How was your day" would set her daughter off into hysterics, ending in the ever famous words 'you're ruining my life" followed by the door slam.

My advice to her... treat her like a CAT. Yea... you heard me right, a cat. It might sound odd, but hear me out...

Dealing with angsty teens can be challenging, but treating them like cats might just be the key to understanding their behavior. Much like our feline friends, teens crave independence and have an innate desire to explore and push boundaries. It's in their DNA to challenge authority and resist restrictions, just as cats prefer to roam freely and disdain being confined.

Teens, like cats, often withdraw, For teens it's just a part of their natural development. This withdrawal is crucial as they seek to establish their own identity and find their tribe. Rebellion isn't just a phase—it's an essential part of growing up. They need the space to test limits and figure out who they are outside of their parents' influence.

Consider how cats demand attention on their own terms, but burst into your room at 5am, expecting you to cater to their needs. Similarly, teens might reject overt displays of affection but still need your support and presence behind closed doors. They might not always want to talk, but they value knowing you're there when they're ready.

Creating a safe, non-judgmental space for your teen is vital. Just as cats prefer to open up in comfortable environments, teens are more likely to share during car rides, vacations, or parent-child dates. Don't force conversations or pry into their lives; instead, share activities and allow them to come to you when they're ready.

By respecting their need for independence while providing a stable, supportive environment, you can foster a deeper connection with your teen. Remember, much like with a cat, patience and understanding go a long way. Most teens just want a safe place to land and don't want judgement or advice unless it's solicited.

Next time your teen lashes out and slams the door on you,.. treat them like a cat. Stay calm, ignore them for a bit, let them calm down, then slip a snack or a note under the door and walk away. Let them know that they are safe and when they are ready to come out and talk, you'll be there. Even if it is 2am. Eventually, they will venture outside their 'box' and share with you what is really upsetting them.

Good Luck and if you ever need support, we've got your back here at Alimental Life. Schedule a parental support call by clicking HERE.

Dealing with Teen Anxiety: A Guide for Parents

alex@alimentallife.com (Alex Koupal) — Wed, 05 Jun 2024 14:30:01 GMT

Understanding the Root Causes and Providing Support Can Make a Significant Difference

Teen anxiety can be challenging for both teens and parents. It's common, with the National Institute of Mental Health (NIMH) reporting that nearly 32% of adolescents experience an anxiety disorder at some point. Understanding the root causes and providing support through open communication and professional resources can make a significant difference.

Encouraging Open Communication

Encourage your teen to talk about their feelings. Active listening and validation are key. Let them know it's okay to feel anxious and that you're there to support them. Avoid minimizing their concerns; instead, work together to find coping strategies that work for them, such as mindfulness exercises, physical activity, or creative outlets.

Mindfulness Exercises: Mindfulness can be incredibly beneficial in reducing anxiety. According to a study published in Behaviour Research and Therapy, mindfulness-based interventions have been shown to significantly reduce anxiety and stress in adolescents . Techniques such as deep breathing, progressive muscle relaxation, and guided imagery can help teens manage their anxiety levels.

Physical Activity: Regular physical activity is another effective way to manage anxiety. The Anxiety and Depression Association of America (ADAA) states that exercise and other physical activities produce endorphins, which act as natural stress relievers. A study from the Journal of Adolescent Health found that teens who engaged in regular physical activity reported lower levels of anxiety and depression.

Creative Outlets: Engaging in creative activities can also help alleviate anxiety. Art, music, writing, and other forms of creative expression provide teens with an outlet to process their emotions. Research published in Psychology of Aesthetics, Creativity, and the Arts suggests that creative activities can reduce anxiety and improve emotional well-being in adolescents.

Seeking Professional Help

Professional help can also be beneficial. Cognitive-behavioral therapy (CBT) is effective for many teens dealing with anxiety. Encourage your teen to see a therapist if their anxiety is overwhelming. Schools often offer counseling services, and many communities have mental health resources available.

Cognitive-Behavioral Therapy (CBT): CBT is a well-established treatment for anxiety disorders in adolescents. According to the American Psychological Association (APA), CBT helps teens identify and challenge negative thought patterns and develop healthier ways of thinking and behaving. Studies show that CBT can significantly reduce anxiety symptoms in teenagers.

School Counseling Services: Many schools provide counseling services that can be a valuable resource for teens struggling with anxiety. School counselors are trained to help students manage their emotions, cope with stress, and develop problem-solving skills. A report by the American School Counselor Association (ASCA) highlights the positive impact of school counseling on students' mental health and academic performance.

Teen Life Coach: A life coach can enable your child to have a safe, neutral, non-intimidating place to find comfort and support as well as guidance. A life coach can also help to bridge the relationship between you and your child. When looking for a life coach, find one that embodies your family values. Who has empathy for what not only your child is going through but what you are going through. It's important to establish a certain level of consistency and trust with the coach for all parties involved to get the greatest impact. A life coach can also work with your child on integrating all the services they are receiving and help them build these healthy tools into their daily life, setting them up for the ultimate success.

Community Resources: Communities often have mental health resources available, such as local mental health clinics, support groups, and hotlines. Organizations like the National Alliance on Mental Illness (NAMI) offer resources and support for families dealing with teen anxiety. Utilizing these resources can provide additional support and guidance for both parents and teens.

Additional Support Strategies

In addition to the above strategies, you can also:

Establish a Routine: Consistent routines can provide a sense of stability and security for teens, which can help reduce anxiety. Encourage regular sleep patterns, meal times, and study schedules.
Limit Screen Time: Excessive use of social media and electronic devices can exacerbate anxiety. Set boundaries for screen time and encourage offline activities.
Promote Healthy Habits: Encourage a balanced diet, adequate sleep, and hydration. Healthy lifestyle choices can have a positive impact on mental health.
Foster Social Connections: Strong social support networks are crucial. Encourage your teen to maintain friendships and participate in social activities.

Call to Action

Struggling with your teen's anxiety? Get expert advice by scheduling a free 30-minute parental support call. Book now to learn effective strategies to support your teen and improve their well-being.

By understanding and addressing teen anxiety, parents can play a crucial role in helping their adolescents navigate this challenging time. With the right support and resources, teens can learn to manage their anxiety and lead healthier, happier lives. Ready to book a Life Coaching Session for your young adult or teen? Book HERE.

Life Skills Build Confidence

alex@alimentallife.com (Alex Koupal) — Wed, 29 May 2024 15:45:00 GMT

Confidence is Built on Experience

Developing basic life skills plays a crucial role in building a young person's confidence. Studies show that skills like financial management, self-care, and independent living contribute significantly to a young adult's self-esteem and ability to navigate life effectively. For instance, managing finances, such as budgeting and paying bills, helps young people feel more in control and capable, leading to higher self-confidence and better academic outcomes ( Frontiers ) ( Newport Institute ).

Furthermore, engaging in activities that promote self-sufficiency, like cooking and household maintenance, can alleviate anxiety and foster a sense of accomplishment. These practical skills are essential for independent living and boost overall well-being ( Newport Institute ). Additionally, self-care practices, including regular exercise and maintaining a healthy lifestyle, improve mental health and reduce stress, which are vital for sustaining confidence ( Newport Institute ).

Confidence isn't just built at home; it's equally important for young people to learn life skills through extracurricular activities, school, clubs, jobs, internships, apprenticeships, and mentorship programs. These experiences provide real-world applications of skills, enhancing their self-efficacy and social skills. Research highlights that self-esteem and self-efficacy are strongly linked to better academic engagement and interpersonal relationships ( Frontiers ) ( Psychology Today ).

Encouraging your child to participate in diverse learning opportunities helps them build resilience and adaptability. Whether it's through school programs, community clubs, or working with life coaches and mentors, these experiences are invaluable. They not only equip young people with essential life skills but also build a strong foundation for their confidence and future success. So, make it a priority to provide your child with opportunities to learn and grow both at home and in various external environments.

To learn more about Alimental Life's Life Skillz Lab, book a free call now.

Beyond Seasons: Understanding the Truth About Suicide Rates

alex@alimentallife.com (Alex Koupal) — Wed, 22 May 2024 15:15:00 GMT

Understanding the Truth About Suicide Rates

There's a common misconception that suicide rates peak during the dark, wintry months, but the reality might surprise you. While the winter blues are real, the statistics tell a different story. The period after the holidays, late spring, and early summer is when suicide rates often surge.

The festivities are over, families have bid their farewells, and life returns to its usual pace. However, for many, this transition brings a sense of isolation and pressure. It's when the weight of moving forward and the realities of life settle in.

Contrary to popular belief, suicide isn't always an act of selfishness. In fact, it's often the opposite. Individuals who contemplate or tragically go through with suicide might genuinely believe they're relieving others of a burden—the burden of themselves. It's a distorted perception, but in their minds, they see it as a selfless act, sparing their loved ones from perceived pain. It's not just a result of selfishness or weakness. It's a manifestation of deep internal struggles, often exacerbated by societal pressures and mental health challenges.

Understanding the factors influencing these rates isn't straightforward and it’s not always the person you’d think that’s suffering that’s truly suffering. There was a commercial that was distributed by the Norwich Football Club, if you missed it.. Here is the link, https://www.youtube.com/watch?v=tX8TgVR33KM . It’s a powerful statement about mental health and the unspoken truth that sometimes is right in front of us.

So, how do we address this? It starts with open conversations and erasing the stigma surrounding mental health. It's about creating a supportive environment where seeking help isn't seen as a weakness but as an act of strength. Offering understanding, empathy, and support can make a world of difference to someone battling inner demons. It’s about returning the question “how are you?” to open dialect.

While the statistics might show trends, suicide prevention isn't confined to a season. It's a year-round commitment to providing resources, understanding, and hope. Every life lost to suicide is a tragedy—one that prompts us to delve deeper, break stigmas, and extend compassion to those who need it most. Because every voice, every life, matters. If you or someone you know is struggling, seeking help from mental health professionals or support hotlines can be a lifeline, here’s the website for the National Mental Health Hotline, https://mentalhealthhotline.org/ and the number, just incase 866-903-3787.

Together, let's work towards a world where every individual feels heard, valued, and supported. If you or someone you know is struggling with mental health, please feel free to schedule a free consultation with one of our coaches and we’ll help you find the referrals and resources you need, free of charge.

The Art of Branding: Practices Every Small Business Owner Should Master

Fri, 10 May 2024 07:07:11 GMT

Practices Every Small Business Owner Should Master

Photo by Freepik

In the bustling world of commerce, small businesses must make a significant impact to remain competitive. One way to achieve this is through strategic branding. This guide, presented by Alimental Life , offers critical branding practices that every small business owner should be aware of.

By implementing these principles, you can solidify your place in the market. Let’s dive in to better understand how you can use these methods for your venture.

Know Your Target Audience

Mirasee notes that understanding your target audience lays the groundwork for any branding endeavor. Without this vital step, your branding strategies may miss the mark. The key lies in identifying the specific demographics, preferences, and needs of your ideal customers. By doing so, you'll be able to tailor your branding efforts more effectively, hitting the sweet spot that makes your business resonate with its intended audience.

Create a Catchphrase That Sticks

A well-crafted tagline can be the defining feature that sets your brand apart . This brief, catchy phrase should encapsulate what your brand stands for in a memorable way. Crafting the right tagline could be the difference between blending in and standing out. The idea is to develop a tagline that aligns perfectly with your brand's core values and speaks directly to your target audience.

Craft a Logo That Turns Heads

Your logo serves as the face of your brand. As such, it needs to be compelling and memorable. Investing in a professionally designed logo can pay dividends, creating an immediate connection with your target audience. Startup Grind points out that a striking visual identity not only helps with immediate recognition but also contributes significantly to long-term brand loyalty.

Elevate Your Skills in Business, Marketing

Even the best branding strategies can falter without the right business and marketing knowledge. Fortunately, you can earn a doctorate in business administration to get a holistic view of business operations, marketing strategies, and more ( this may help ). This strong foundation will enable you to make better-informed decisions when it comes to your branding efforts. So consider investing in your education as part of your long-term branding strategy.

Implement a CMS for Digital Dominance

In today's digital era, the power of content cannot be underestimated. Utilizing a Content Management System (CMS) can be an invaluable asset. A CMS serves as a software for digital media modification, allowing you to easily create, manage, and update your digital content, including blog posts and web pages. It offers a cohesive platform to keep your brand messaging consistent and engaging across the board.

Gauge Your Branding’s Impact

Measuring the effectiveness of your branding efforts is vital for long-term success. Without concrete metrics, you’re essentially driving blind. Implementing key performance indicators (KPIs) can offer crucial insights into the performance of your branding initiatives. Regularly reviewing these metrics allows you to fine-tune your strategies and continue to improve your brand's impact on your target market.

Investigate Ideal Marketing Avenues

Marketing channels are not one-size-fits-all. Each platform has its unique features that may or may not align with your brand. From social media to traditional advertising avenues like print and TV, choose those that reflect your brand ethos. Make sure to continually reassess these channels to ensure they remain the best fit for your branding needs.

Maintain a Unified Brand Voice

Consistency is crucial in branding. A disjointed voice can confuse your audience and dilute your message. Therefore, make sure that whether it’s a tweet, an email, or a billboard, your brand’s voice remains consistent . This unified voice should reflect your brand’s values and connect emotionally with your target audience.

Work with Experts

Partnering with an agency brings a wealth of benefits for businesses aiming to establish a robust online presence. These professionals possess expertise in strategizing and showcasing a brand consistently across digital platforms.

By tapping into their skills and tools, businesses can maximize reach, effectively target their desired audience, and refine campaigns for optimal returns. Furthermore, given the dynamic nature of the digital realm, such agencies are equipped to quickly adapt and align strategies with current trends, ensuring the brand remains ahead of the curve and resonates with its audience.

B randing involves more than just eye-catching logos and snappy taglines. It's an intricate art that requires a deep understanding of your target market, continuous measurement of performance metrics, and a consistent voice across all platforms. By mastering these eight essential branding practices, you're well on your way to establishing a formidable brand presence. In branding, as in life, constant evaluation and adaptability are the keys to enduring success.

Alimental Life utilizes a unique style of holistic coaching to meet you where you are at. Contact us today to learn more! 480-500-6026

Graduation: Embracing the Journey Beyond School

alex@alimentallife.com (Alex Koupal) — Fri, 19 Apr 2024 16:51:44 GMT

Embracing the Journey Beyond School

May marks a pivotal moment for graduates—the threshold between academia and the real world. Stepping beyond the classroom doors into a realm of new possibilities can be exhilarating yet overwhelming. It's a time of transitions, uncertainties, and boundless potential.

Navigating the post-school landscape is an adventure in itself. For many, it's about donning the job hunter's hat, while for others, it's pursuing higher education and let’s not forget the journey ahead of becoming financially independent! But amidst these diverse paths lies a common ground—a need for guidance and support.

First things first: job hunting. It's a world of its own, and advice often comes in plenty. Tailoring resumes, acing interviews, and networking can feel like an uphill climb. But here's the deal—it's not just about landing a job; it's about finding your place in the professional world. Embrace the process, seek mentorship, and remember, rejection is a detour, not a dead-end. Finding a career counselor, mentor or coach can help break the steps down into bite sized pieces, give guidance on priorities and make the process feel a bit less daunting.

Transitioning to the workplace presents its own set of challenges. From adjusting to office culture to understanding professional norms, it's a learning curve. But fear not—asking questions, being adaptable, and fostering relationships with colleagues can smoothen this transition. We’ve all been there once. Sometimes that intimidating boss that you think hates you, is actually a best friend waiting to happen.

Ah, finances—a topic that might make even the bravest shudder. Managing money post-graduation is a crucial skill. Creating budgets, understanding loans, and making informed financial decisions pave the way for a secure future. There’s a lot to learn and face it, not all of us know everything! Having a friend, family member or even a life coach can help you figure out best practices and help you see things you might not have accounted for, before it’s too late. Having a plan for financial freedom is always a good idea, and it usually takes time to become financial independent.

Yet, amid these practicalities, there's an undeniable uncertainty about life after graduation. It's okay not to have it all figured out (heck I’m still trying to figure it out!). Embrace the unknown, explore diverse opportunities, and remember that growth often thrives in the uncharted territories.

To all the recent graduates stepping into this exciting phase: take a breath, trust the journey, and know that it's okay to be vulnerable and to seek guidance. Empowerment lies in acknowledging that transitions aren't just about reaching a destination but embracing the ride.

So, whether it's diving into the workforce, pursuing further studies, or charting an unconventional path, remember this: the journey beyond school is about resilience, learning, and crafting a narrative uniquely yours. Embrace it, cherish it, and thrive amidst the uncertainties—because this journey, dear graduate, is yours to own. Congratulations, and welcome to the adventure that awaits beyond the classroom!

Alimental Life Wins Best of Goodyear Life Coaching Award, Again!

Tue, 02 Apr 2024 22:09:50 GMT

Alimental Life: Empowering Futures and Winning Hearts - Back-to-Back Best of Goodyear Life Coaching Awards!

We are absolutely thrilled and deeply honored to have received the prestigious Best of Goodyear Life Coaching award for the second consecutive year! In a world where personal growth and self-improvement have become essential, we are committed to providing a fresh and innovative approach to life coaching. Our aim is to serve others and make a meaningful impact on individuals' lives. We are extremely grateful to have captured the hearts of the Goodyear community.

A Journey to Excellence: How It All Began...

Alimental Life was founded by the incredibly talented Alex Koupal in 2021. Inspired by her own personal journey, where she overcame severe burnout and a health crisis while achieving various professional and athletic accomplishments, Alex felt a calling to help others find a healthier and more balanced approach to success. Her vision led her to build an exceptional life coaching practice that quickly gained recognition in the Goodyear community. Alex then invited other coaches to join her, forming a team of diverse backgrounds, specialties, and resources, and enabling Alimental to reach and assist as many people as possible. Today, Alex and I, Bethany Graver , lead the Alimental brand.

Between the two of us, we offer a wide range of wellness, life, career, and professional coaching services. For any areas outside of our expertise, we have cultivated an extensive network of connections and resources to support our clients in overcoming challenges and achieving their goals. Currently, we are in the process of interviewing new coaches to expand our team, broaden our services, and further grow the Alimental brand, ultimately allowing us to serve more people.

Our Winning Philosophy:

What sets Alimental apart and has led us to achieve consecutive awards? One significant factor is our unique approach to life coaching. Alex developed Active Engagement Coaching (AEC™), which entails actively participating in our clients' journeys. Instead of simply setting goals, creating action plans, and leaving clients to face their fears alone, as many coaches do, we actively take the first steps with them, and help them break through the barriers that stifle progress. This technique accelerates our clients' self-confidence and facilitates faster progress toward their goals.

Our methodology is founded on the belief that personal growth encompasses physical, emotional, social, and spiritual well-being. By combining scientifically and evidence-based techniques, personalized strategies, and genuine support, Alimental empowers individuals to overcome limitations, embrace their true potential, and live their best lives.

The Power of Transformation:

The countless success stories from our clients stand as a testament to the transformative power of our coaching. With our guidance, individuals have experienced remarkable breakthroughs in their careers, relationships, personal development, health and fitness, and overall well-being.

Alimental’s coaching is not just about achieving short-term goals; it's a life-changing journey that instills clarity, purpose, and sustainable change. Alex’s and my unwavering commitment to our clients, coupled with real support and compassion, creates a deep sense of trust and empowers individuals to step out of their comfort zones with confidence.

Community Impact and Continuous Growth:

Winning the prestigious Best of Goodyear Life Coaching award, not just once, but twice, has firmly established Alimental as a beacon of hope and inspiration within the community. The growth of our clientele over the past three years attests to the transformative power of Active Engagement Coaching. This success fuels us to continually expand our knowledge, enhance our skills, grow our coaching roster, and find new ways to serve those seeking to improve or elevate their life experiences.

If you are interested in coaching, click here to schedule a free 30-minute discovery call with either Alex or myself, or email us at hello@alimentallife.com , and discover how we can empower you to break your ceilings and achieve your goals.

The Psychology of Spring Cleaning

alex@alimentallife.com (Alex Koupal) — Wed, 27 Mar 2024 16:00:01 GMT

A Stress-Busting Refresh for Summer Ahead

Ah, spring—time for nature's renewal and, you guessed it, the annual tradition of spring cleaning! But have you ever wondered why this practice holds such significance beyond simply tidying up?

Spring cleaning isn't just about dusting shelves or organizing closets; it's a powerful act that taps into the effects of environmental psychology. Clearing clutter and purging accumulated belongings can work wonders for our mental state. Think of it as a deep breath of fresh air for your space and mind.

When we declutter, we're not just creating physical space; we're freeing ourselves from the weight of accumulated stuff. Studies in environmental psychology suggest that a tidy environment reduces stress and promotes a sense of control and well-being. It's like lifting a weight off our shoulders, allowing us to approach life with a clearer, calmer mindset.

And let's talk about the emotional aspect. Saying goodbye to items accumulated over the holidays or years past isn't just about letting go of physical possessions; it's about releasing attachments. It's a chance to acknowledge change, embrace the present, and make room for new experiences.

As we gear up for summer, spring cleaning sets the stage for a fresh start. It's not just about getting ready for shorts and sandals—it's about shedding the old to welcome the new season with open arms.

So, grab those cleaning supplies and get ready to declutter! Letting go of what no longer serves us isn't just a chore—it's a liberating act of self-care. As we tidy our spaces, we clear mental clutter, inviting in a sense of calm and readiness for the vibrant adventures that summer promises. Get ready to bid farewell to the old and welcome the sunny days ahead with open, clutter-free spaces and a refreshed mindset.

The Path to Purpose - Finding Your "Why"

Tue, 27 Feb 2024 00:42:57 GMT

Discovering Your Why: Unveiling Your Purpose

Have you ever found yourself questioning the purpose of your existence? Do you wonder why you do the things you do and what drives you? The search for our “why” is a fundamental aspect of our personal growth and fulfillment, and one that many people struggle to define for themselves. When we uncover our true purpose, life becomes more meaningful, and we gain a sense of direction that guides our choices and actions.

In this blog post, we will dive into the journey of finding your why and explore some practical tips to help you along the way.

Reflect on Your Passions:

A great first step to begin uncovering your why is by reflecting on your passions. Take a moment to think about the activities or causes that ignite a fire within you. What topics or activities do you find yourself naturally drawn to? What brings you joy and a deep sense of fulfillment? Identifying your passions can lead you to align your purpose with them, allowing you to feel more fulfilled in the pursuit of your ambitions.

Examine Your Values:

Our values play a significant role in defining who we are and what we stand for. Ask yourself what principles you want to embody and promote in your personal and professional life. Identifying your core values will help you align your actions and decisions with your purpose, resulting in a greater sense of fulfillment and authenticity.

Understand Your Strengths:

Often, our purpose aligns with our strengths to make a positive impact on others or the world around us. Recognizing and cultivating these strengths can guide you towards fulfilling your true purpose. What are you naturally good at? What are your unique talents or abilities?

If you have a hard time answering these questions, consider asking someone close to you for feedback on what they think you do well. Sometimes, our inner critic can cloud our objectivity and self-assessment. It’s good to get insights from our family, friends and colleagues to gain insights into how we influence and impact those around us.

Reflect on Your Impact:

Now that you’ve considered your passions, values and strengths, consider the kind of impact you want to have on the world. Do you aspire to bring positive change, inspire others, promote sustainability, or foster compassion? Or maybe you look at chaotic situations and have a strong desire to create order and organization. Understanding the intersection between your talents, passions and the impact you wish to make provides clarity and helps you connect with your why on a deeper level.

Embrace the Self-Discovery Process!

Finding your why is a process of self-discovery that requires self-reflection and patience. Allow yourself permission to explore different paths, experiment with new experiences, and be open to unexpected opportunities. Embracing self-discovery enables personal growth, and the more you learn about yourself, the closer you come to uncovering your true purpose.

Keeping a journal is an excellent way to work through the process of self-discovery, and track the progression of your thoughts and insights that come along the way.

Unearthing your why is an ongoing journey, and it is never too late to begin. By reflecting on your passions, understanding your values, recognizing your strengths, and considering the impact you wish to have, you can gradually find clarity and purpose in your life, even and especially as the circumstances and events of your life change and evolve.

So, begin your journey today, and take the first step toward feeling more fulfilled and connected to your purpose. You owe it to yourself to live a life that is aligned with your true why.

And if you want even more support in discovering your purpose, we’re hosting an in-person workshop on March 7th to help guide your process, provide additional resources, tools, and connect you with a community of purpose-driven people who are working to develop the best versions of themselves.

Marching Through Milestones: Parenting Through Transitions

alex@alimentallife.com (Alex Koupal) — Wed, 14 Feb 2024 17:26:25 GMT

Parenting Your Young Adult Through Transitions

Hey there, parents of incredible young adults! March isn't just about spring blooms—it often brings a flurry of milestones for our kids. From graduations to job hunts and maybe even that step towards their own place, these moments can be both thrilling and nerve-wracking—for us and for them.

So, how can we navigate this whirlwind of change while being the supportive, guiding forces our young adults need?

First off, it's all about fostering independence while staying by their side. Encourage them to spread their wings, make decisions, and embrace their journey. This is one of the hardest things for us as parents to do… to stop being “parents” and start acting like a Coach. Offer guidance without taking the wheel, create a safe place for them to fail—sometimes, they just need a sounding board, not a GPS.

Now, here's the thing: it's a fine line between supporting and overstepping. Yes, they're still our babies, but they're also budding adults with their own dreams and visions. It's like being the sideline cheerleader—rooting for them but letting them make those game-changing moves. It has to be their idea… I know this is frustrating! I can’t tell you how many times I’ve had parents come to me and say “What did you do to get my child to ….” and then when I tell them, they get so frustrated because that’s EXACTLY what they told them! But it fell of deaf ears. Let’s face it, parents are LAME. Having a third party to reiterate the same things you’d tell your child can be a game changer.

Next up, is communication—it's key! But how do you get your young adult to open up? Well… it depends on the individual but usually providing an open opportunity to spend quality time together works. Keep those lines open, no matter how busy life gets. These transitions can be overwhelming, and a reassuring chat over a cup of coffee can work wonders. One of the most common reasons I hear that kids don’t talk to their parents is that they think their parents are already stressed out and they don’t want to bother their parents with their problems. Carve out time to take you child to lunch, coffee, car ride, hike, or shopping trip. Let them come to you, and take them seriously when they say “Hey Mom/Dad”.

Another crucial piece of this puzzle? Empower them to make decisions while knowing you've got their back. This might mean embracing choices that might differ from what you'd have chosen, but remember, it's their journey, not ours. Sometimes our kids think they are doing what you want them to do, but it’s not really what they want. They are just feeding off your excitement for their achievements. If your child is a basketball star, ask them if that’s really what they want to pursue in college… and let them know that it’s ok not to keep playing if they are just doing it because everyone else thinks they should.

Lastly, maintaining a supportive relationship through these changes is gold. It's like being the anchor—they might be drifting into uncharted waters, but knowing they can always come home to support and love makes all the difference. Creating a safe place for them to fall is imperative to strengthening their relationship with you.

March isn't just a month—it's a rollercoaster of milestones. As parents, let's strap in, cheer wildly from the sidelines, and be the sturdy base our young adults can always lean on. Because guiding them through these transitions isn't just about making it through March—it's about setting them up for a lifetime of navigating their path with confidence. You've got this, and so do they!

Feeling Sick? Me Too...

alex@alimentallife.com (Alex Koupal) — Wed, 17 Jan 2024 17:30:03 GMT

A Tail of Rest, Resilience and Family Love

I'm currently day two of a killer flu. Last night I found myself grappling with a fever than demanded more than just a brave face on video calls. Despite my attempts to 'Push Through' he undeniable truth prevailed – I needed to embrace the healing power of rest. About half way through my day, I finally tapped out, let my co-worker jump in and take the reigns for the next few meetings we had set with clients. It was clear that my presence in these meetings was not necessary and probably inappropriate to be honest. No one likes to be around someone who's clearly not feeling week, it leaves others feeling uncomfortable watching someone else suffer and not being able to help.

After logging out, I decided to quarantine myself in our guest room and binge Netflix with the thermometer by my side. 101.3, 100.2 , 99.8 all mild fevers as I struggled to get comfortable. Wanting so desperately to get a nap in before my 5yr old came home at 4pm. Which I ended up passing out right around the time she got home with her father. By 4:30pm I was in a full blown 103 fever, incoherent and exhausted.

As a parent with a little at home, I know how hard it can be to take care of ourselves and our child. I'm fortunate to have a supporting partner that jumped in to do all of the things for my daughter last night, but many of us aren't so fortunate. When I am home alone with her sick, I've been able to find creative ways to enlist her help involving her in care giving routines. When she's sick, she knows the routine, I tuck her in bed with Netflix show, get her some water, crackers, thermometer, tissues and a puke bucket.

Yesterday afternoon when she came home with daddy and found me in bed passed out, she took charge. I was coherent enough to ask for some electrolytes and flu meds. I remember her brining these to me (with help from daddy), but I don't remember much more. I woke up around 9pm after she had gone to bed, to a heartwarming surprise. My 5yr old had moved the piano bench along side my bed and set up a full blown snack station in the guest room for me. She also had built me a special castle with her magnetic tiles (which I about killed myself on getting out of bed to pee at night) and an assortment of her favorite stuffed animals for me to cuddle. Her enthusiasm and the joy she derived from contributing to my well-being became a testament to the powerful bonds of familial care and how much our littles pay attention to all that we do for them.

After a harrowing night I woke up this morning without a fever... but still feeling awful. My other half had checked in on me at 4am before he went to work to make sure I didn't need help taking our daughter to school at 8am. I thought I was fine, but at 8am... I was clearly not. I tried to talk my daughter into staying home with me, but she wasn't having it. Regardless of my physical state, I 'pushed through' and got my little girl to school (a half hour late).

When I arrived home after dropping her off, I realized I need to just stop and take care of myself. So here I am,... cancelling and rescheduling all of my meetings for the entire week not just a day or two. Ensuring I'm taking the time to heal my body and set a good example for my daughter. I plan the next three days to catch up on Netflix, diligently sip on electrolytes, take gentle walks to get my lymphatic system moving. I'll also be spending sometime in my backyard with minimal clothing, for maximum skin exposure, allowing my body to soak up essential vitamin D. If you haven't experienced sunning during a fever, it's glorious.

While I'm far from recovered being only two days in battling the flu, I discovered that self-care is not just a solo endeavor; it's a collaborative effort with those closest to us. My experience serves as a reminder that, in times of vulnerability, allowing ourselves to be cared for by loved ones (including work colleagues) is a gesture of strength. So, the next time your body whispers the need for rest, listen closely – it may just be the key to a speedier recovery and a deeper appreciation for the resilience found within your own family circle.

Embracing Being Single on Valentine's Day and the Power of Self-Discovery

alex@alimentallife.com (Alex Koupal) — Fri, 22 Dec 2023 17:59:13 GMT

Love Yourself First

Valentine's Day often paints a picture of lovey-dovey couples and romantic gestures. But hey, what about flying solo? Being single during this season isn't a reason to feel left out—it's an incredible opportunity to celebrate the most important relationship of all: the one with yourself.

In a world bustling with messages about finding "the one," we often overlook the importance of loving ourselves. Being single isn't just a gap waiting to be filled; it's a canvas waiting for your personal masterpiece. It's a time to focus on self-improvement, understanding who you are, and setting your life's blueprint.

Pouring love into yourself isn't just about spa days and treating yourself (although those are pretty great). It's about digging deep, understanding your quirks, values, and boundaries. Knowing these things sets the stage for a future relationship built on a solid foundation.

We often rush into relationships without fully understanding ourselves. That's where the danger lies—the vulnerability to toxic behaviors like love bombing or losing ourselves in someone else's identity.

I've seen it firsthand, working with young adults eager for relationships. But here's the truth: the most crucial relationship we'll ever have is with ourselves. It's easy to get swayed by societal pressures or influenced to fit in, but preserving your authenticity amid self-discovery is priceless.

Take this solo journey as a chance to grow, discover passions, and understand what truly makes you tick. Know your non-negotiables and craft a vision of the life you want. This clarity not only sets you up for a healthier relationship but safeguards you from losing yourself along the way.

So, this Valentine's Day, let's redefine the celebration. Instead of focusing solely on romantic love, let's champion self-love and the beauty of self-discovery. Cheers to embracing your solo journey, because when you truly know and love yourself, that's when the magic happens.

Rethinking New Year Resolutions: Setting Intentions

alex@alimentallife.com (Alex Koupal) — Fri, 22 Dec 2023 17:38:28 GMT

Setting Intentions for 2024

The start of a new year usually kicks off with everyone making resolutions, right? But let's be real: those promises tend to fizzle out faster than a sparkler on New Year's Eve. Stats say about 80% of resolutions wave goodbye before February even arrives (Forbes, Inc.). So, how about trying something different this year?

Instead of the traditional route of setting resolutions, I've found a more fulfilling approach: setting intentions. Intentions are like guiding principles, themes, or gentle reminders that shape the year ahead. They're less about rigid goals and more about fostering a positive mindset and lifestyle. I've found that setting intentions for my year beats resolutions any day! Instead of the traditional route of setting resolutions, I've found a more fulfilling approach: setting intentions. Intentions are like guiding principles, themes, or gentle reminders that shape the year ahead. They're less about rigid goals and more about fostering a positive mindset and lifestyle.

For instance, rather than aiming for specific milestones, I set 3-6 intentions for the year. This year I had "Love my Home, "Embrace a Growth Mindset, Heal My Body, Be Selective About How I Spend My Time, and Amass Wealth. " These intentions serve as a compass, guiding my actions and decisions throughout the year. They're reminders to prioritize certain aspects of life or focus on personal growth areas.

The beauty of intentions lies in their flexibility and adaptability. They allow room for growth, change, and self-reflection. I find it empowering to print out these intentions and display them prominently in my office, right next to my computer. Where I can see and read them every day. I find that when I’m having a rough day filled with uncertainty and stress, these visual cues serve as daily reminders to stay aligned with my aspirations and remind me what matters most.

Rather than setting resolutions that may feel daunting or strict, embracing intentions cultivates a more mindful and holistic approach to personal development. It's about fostering habits, nurturing positivity, and directing attention towards what truly matters.

This year, I urge you to forget the pressure of big resolutions that might fade fast and consider setting intentions that resonate with your values and aspirations. Set intentions that vibe with what you really want for the year. Write down a few things that will serve as gentle nudges throughout the year that will help guide you toward a more meaningful and purposeful life in 2024.

Here’s to an awesome and fulfilling year ahead. Cheers to setting intentions and making this year one to remember!

Habit Stacking | How to Win Your New Years Goals

Wed, 13 Dec 2023 00:25:47 GMT

How to Turn Resolutions Into Habits That Last All Year

In our fast-paced lives, establishing and maintaining healthy habits can be a challenge. We often find ourselves overwhelmed by the sheer number of tasks we need to accomplish in a day. The good news is, there IS a simple yet powerful technique that can help us overcome this hurdle - habit stacking. By leveraging the power of habit stacking, we can effortlessly incorporate new behaviors into our daily routines and make positive changes that stick.

What is Habit Stacking?

Habit stacking is a strategy that involves attaching new habits to existing ones, creating a chain reaction of positive actions. It's like building blocks for your routine - each new habit becomes an extension of an existing one, making it easier to remember and execute.

The beauty of habit stacking lies in its simplicity. Instead of relying solely on willpower or motivation to adopt new behaviors, you piggyback them onto activities you already do without much thought. This method helps eliminate decision fatigue and makes it easier for your brain to automate these actions over time.

So...How Does It Work, Exactly?

To implement habit stacking effectively, follow these simple steps:

1. Identify an Existing Habit: Start by selecting an established behavior that you perform consistently throughout your day—for example, brushing your teeth after waking up or making coffee every morning.

2. Choose Your New Habit: Next, decide on the new behavior you want to incorporate into your routine—such as reading for 15 minutes, taking vitamins or supplements, or doing five minutes of stretching exercises. If you're struggling to choose which healthy habit to add into your existing routine, we can help! Book a call with one of our coaches, and we'll help you discover the best next steps to take.

3. Create the Stack: Now comes the fun part! Attach the new habit directly after completing the existing one—brushing teeth followed by reading or making coffee followed by stretching exercises, etc.

4. Repeat and Reinforce: Consistency is key when it comes to forming habits. Commit yourself to repeating this stack every day until it becomes second nature—a seamless part of your daily routine.

And further insure your success by setting a reminder on your phone, or writing a note to yourself on your bathroom mirror.

With patience and persistence, you'll be amazed at how much progress you can make in achieving your goals through this simple yet effective strategy. Come Springtime, you'll not only have a new habit in place, you'll also have boosted self-confidence that comes from following through on the goal you set for yourself.

A win to start the year!

Coping with Holiday Stress

alex@alimentallife.com (Alex Koupal) — Wed, 29 Nov 2023 01:56:20 GMT

Tis the Season for Stress!

Welcome to the festive season—a time of joy, celebration, and, for many, a fair share of stress.

Surprisingly, or maybe not so surprising, amidst the twinkling lights and merry gatherings, there can be underlying struggles with mental health. Family gatherings, holding back comments to avoid conflict and forcing relationships during the holidays can trigger big emotions. Trying to make everything perfect, show up a certain way, attend or politely decline all of the holiday gatherings and parties can be exhausting. Not to mention, trying to pick the perfect gift for everyone and not still ensuring you're able to pay bills this month is overwhelming. All of this stress, is perfectly designed to put is in a stressful state, searching for that next pick-me-up or dopamine rush. It's a perfect whirlwind of stress and anxiety that's created to push us over the edge into the F' It mindset. Birthing all loss of impulse control, giving way to binge eating, picking up bad habits again such as drinking, over spending and texting that ex you probably shouldn't be texting. So how do we manage holiday stress and still keep it magical? Here's a few helpful tips to keep you on track this holiday season:

Setting Boundaries: The Art of Saying No

The holidays often come with a flurry of social obligations and family expectations. It's okay to say no. Setting boundaries is not just about refusing things; it's about respecting your own limits and conserving your energy. It's okay to skip a party if you're not up for it, or to opt out of gift exchanges that strain your budget. Remember, self-care is not selfish, it's a gift you give to yourself.

Mindfulness: Being Present Admist the Hustle

Mindfulness can be a sanctuary in the holiday chaos. It's about being fully present and engaged in the moment, without judgment. Try starting your day with a five-minute mindfulness meditation, focusing on your breath or practicing gratitude. When you're out in the holiday rush, take a moment to notice the sights, sounds, and smells around you. This can help ground you and reduce anxiety.

Exercise: Your Holiday Stress-Buster

A tried-and-true stress reliever. You don't need to run a marathon; 15 min body weight workout in your Livingroom, or even a brisk walk in the crisp winter air can do wonders. Exercise releases endorphins, and 15mins after a burst of energy such as a sprint or HITT workout, your body increases Testosterone, releasing dopamine, which is a neurotransmitter in your brain responsible for your feelings of pleasure! So put on your favorite holiday tunes, go for a jog, dance around the living room, do some push-ups, or take a peaceful walk to admire the neighborhood lights to get a boost of energy and happy hormones.

Seek Support: Don't be Afraid to Solicit Help

Sometimes the best gift you can give yourself is a support system. If you're struggling to cope, consider reaching out to someone who can help. A mentor, parent, best friend, partner or even a hired professional. Consider reaching out to a personal trainer, a councilor, therapist, or even a life coach. Sometimes having a neutral third party that can see your situation without an emotional bias, is exactly what you need to gain clarity and direction. A hired professional can help you keep accountable and make sure you're supported when setting boundaries.

Embrace the Season with a Balanced Approach

The holidays don't have to be perfect to be enjoyable. By incorporating strategies like exercise, setting boundaries, practicing mindfulness, and seeking professional support when needed, you can find a healthier, more balanced way to experience this festive season. Remember, it's okay to take a step back and focus on what truly brings YOU joy and peace.

If you're in need of support but not sure where to go, Book a Free Consultation with one of our coaches. We have a plethora of resources, including priority booking with several therapists and councilors.

From all of us at Alimental Life, we wish you a stress free holiday season filled with warmth, joy and wellbeing. Happy Holidays!

Fall Cleaning to Boost Your Joy

Wed, 08 Nov 2023 23:16:10 GMT

A Clean Space is a Happy Space

We've all heard of Spring Cleaning, and have all experienced that rush of relief, pride, and the blissful zen feeling as we momentarily sit and marvel at the freshly purged, organized, squeaky-clean spaces we've just created for ourselves. So why then, is it assumed that that experience is reserved only for Springtime? While there isn't a good answer for that, there is plenty of scientific data and evidence to support the theory that one way to enjoy more boosts of happiness and joy, is to treat ourselves to a seasonal cleaning of our home, garage, workplace, or wherever we may have accumulated clutter throughout the year. As we head into what is for many the busiest and most hectic season of the year, completing a Fall Cleaning project could help provide some additional, and probably much-needed endorphins to boost joy and feelings of goodwill, that we can in turn share with those around us.

Feeling Joyful is a Selfless Act.

Consider how much easier it is to give joyful energy to others when you feel at ease and free of internal chaos and clutter - and how equally as easy it is to unintentionally give away your stressful and anxious energy when you're struggling to maintain inner equilibrium and peace. We wrote about self-care here a few months back, because although we've all heard this buzzword over the past few years, many of us struggle to put it into practice for a variety of reasons. While there are many ways to practice self-care, one practical way can be to plan for and spend the time to intentionally prepare our homes and minds for the increased pace of the holiday season, and the inevitable collection of gifted holiday sweaters, pie tins, ornaments and candelabras, et cetera, that we know will come. This, in turn, gives us the ability to give more of ourselves to others, feeling even just a little bit free-er from the nagging thoughts of ever-present to-do lists that seem to grow longer during this season.

Where (and When) to Start?

With an increase in events and activities, It may not be feasible to dedicate a whole weekend, or even a whole day to Fall Cleaning. Perhaps choosing just one area of the house or office that you know you're going to spend the most time in or entertain in is the most meaningful in your house. Or, maybe it's the garage, basement or storage closet where you've been stashing things out-of-sight and out-of-mind that needs attention, before the collection of holiday decorations, gifts, ribbons and bows are brought back out into the light of day.

Here's a list that could provide some structure, ideas, or inspiration to get you started on your quest to a cleaner, more organised space primed for good vibes and a clearer mind.

Choose just one area to focus on, or maybe you have a household full of (eager?) participants to divide and conquer each section.

Regardless of how small or colossal the project you commit to, the investment of time and energy on your clutter-free space is sure to result in more peace and joy when you're finished.

The Digital Detox | Unplugging for Inner Peace

alex@alimentallife.com (Alex Koupal) — Tue, 29 Aug 2023 14:15:00 GMT

What is a digital detox?

We live in a world where smartphones have become extensions of our hands. A recent survey found that the average American checks their phone about 144 times per day! We seem to be unhealthily glued to our screens, and there is evidence to suggest that a break from social media can have a profound impact on your mental health. Here's how to do it.

It is possible!

For many of us who have children, tight work schedules, or businesses to run, the idea of completely shutting off the phone is unfathomable. Let's not mistake detoxing for a radical rejection of all things digital. Instead, think of it as a conscious pause—a deliberate break from the never-ending stream of information and notifications. Begin by choosing pockets of time during your day when screens take a back seat. It could be as simple as enjoying your morning coffee or dedicating an evening stroll to the world outside your device.

Controlling your notifications

While you're on a digital detox, making use of your phone's notification settings can be a real game-changer. Features like Do Not Disturb and customizable focus modes are your buddies here. On most phones, you can pick which apps and people can still ping you when DnD is on. This trick can help kick that habit of constantly glancing at your phone. If it's urgent, the notification gets through; if not, it can wait.

Why should I do a digital detox?

Scientific research reveals that prolonged screen time can contribute to stress, hinder cognitive processes, and disturb sleep patterns. By taking a few moments without screens, we give our brains the chance to unwind.

According to this article by WebMD, all that time online can cause

Self-image problems
Low self-esteem
Sleep problems
Depression
Anxiety
Weight gain
Unhealthy eating
Lack of exercise
Lack of time management
Work ethic problems

The benefits

Imagine trading an hour of mindless scrolling for moments of mindfulness, or substituting virtual socialization with genuine face-to-face conversations. Digital detoxing has many incredible benefits. According to the same WebMD article, it can you help calm your mind, be more productive, feel better about yourself, and get quality sleep.

So, whether it's a social media-free sunset or a tech-less tea break, the digital detox is your way of hitting the pause button on the constant buzz of activity. It's all about reclaiming your attention, so you can savor life's non-digital moments. If you need any help getting started, or finding time in your day to incorporate the digital detoxing idea, book a free call with us!

Achieving Self-Care

alex@alimentallife.com (Alex Koupal) — Thu, 17 Aug 2023 18:43:34 GMT

How do I practice self-care?

It's easy to get caught up in the demands of daily routines, leaving little time for personal rejuvenation. Self care is the practice of intentionally nurturing your physical, emotional, and mental well-being. Self-care is not just a buzzword; it's a crucial aspect of leading a balanced and fulfilling life.

At its core, self-care is about carving out moments to recharge and show yourself the same compassion you would offer a friend. It's not selfish; it's essential. Begin by listening to your body and mind, and identifying what truly makes you feel good. This could range from reading, taking a leisurely walk in nature, practicing meditation, or enjoying a bubble bath.

Here are some self care activities from EugeneTherapy.com that you can try:

Make yourself a cup of tea or coffee
Listen to your favorite music
Cook/bake or order your favorite meal
Light your favorite candle
Do a digital detox
Organize or rearrange your space
Go for a drive (no destination required)
Practice mindful meditation
Put on an outfit that makes you feel good
Buy yourself flowers!

View the full list of self care ideas here !

Setting boundaries is another key element of self-care. Learn to say 'no' when your plate is full, and understand that your well-being matters as much as anyone else's. Prioritize sleep – it's the cornerstone of good health. Adequate rest allows your body and mind to rejuvenate, enhancing your overall mood and cognitive functions.

Embrace nourishing habits. Fuel your body with balanced nutrition and engage in regular physical activity that you enjoy. Practice mindfulness through activities like journaling, deep breathing, or yoga. Surround yourself with positive influences and nurturing relationships that uplift your spirits.

Remember, self-care is an ongoing journey, not a destination. It's about making conscious choices daily that honor your well-being. Start small, and gradually build a self-care routine that fits into your life. If you need any help, book a free call with us! Your happiness and health are worth every effort you invest. So, go ahead – prioritize yourself, guilt-free.

Teaching Your Teen to Drive

alex@alimentallife.com (Alex Koupal) — Wed, 16 Aug 2023 17:58:59 GMT

How can I teach my teen to drive?

Teaching your child to drive is a significant milestone for both parent and teenager. It's a mix of excitement, nervousness, and a touch of nostalgia. As a parent, you have the privilege of imparting a skill that's not just about maneuvering a vehicle, but also about responsibility, confidence, and road awareness.

Where do I start?

First and foremost, it's essential to establish a foundation of trust and patience. Your teen trusts you to teach them, but you also need to trust them to learn! Start in an empty parking lot to let your teen get comfortable behind the wheel, allowing them to grasp the basics of steering, braking, and accelerating. Gradually progress to quiet streets and then busier roads as their confidence grows.

Communication is key. Create an open dialogue about road rules, defensive driving, and potential hazards. Encourage questions and discussions about real-world scenarios they might encounter. Stress the importance of distraction-free driving, seat belt usage, and the significance of obeying traffic laws.

Lead by example. Your teen watches your driving habits, so exhibit responsible behavior on the road. Teach them to anticipate the actions of other drivers, be patient, and practice empathy while navigating through traffic.

How do I deal with stressful situations?

Mistakes are part of the learning process. Remain calm when errors happen, using them as teachable moments rather than reasons for frustration. Constructive feedback helps build their skills and self-assurance.

What if something happens?

In the event of a surprise or emergency situation, the best thing to do is speak clearly and guide them to safety. Panicking is not helpful to you or your teen. If possible, continue driving after pulling over and calming down. This way, they learn how to resolve conflict and aren't reluctant to get on the road next time.

If you have a new driver in your house, it's understandable to get anxious in or out of the car with them. If you need any help managing these feelings and gaining peace of mind, book a free call with us!

I don't know if I can teach everything.

The responsibility of building a confident, safe driver is a great one, but there are tons of online resources to help! Check out this article from ColonialDrivingSchool.com!

If you aren't sure you're up to the task, you may consider enrolling your teen in a formal driver's education course, which offers professional instruction, simulated experiences, and in-depth knowledge of road safety. Make sure to let your teen know about this plan beforehand, or explain why you are switching them to a professional course if you have been driving together already. A sudden change, especially after a scary event while driving, can be detrimental to your teen's confidence on the road.

Ultimately, teaching your child to drive requires a delicate balance of guidance and freedom. Watching them master this skill and become a responsible driver is immensely rewarding, and also very scary! It's important that you and your teen work together to build a learning environment of trust, patience, and pride. Happy driving!

Taking Back Your Time

alex@alimentallife.com (Alex Koupal) — Thu, 10 Aug 2023 13:44:50 GMT

How can I take control of my time?

With the never-ending demands of jobs, children, household responsibilities, and financial expenses, it's easy to feel like our schedules are running us, rather than the other way around. Reclaiming control over your schedule is a powerful step towards a more balanced and fulfilling life. Here's how to do it:

Assess Your Priorities: Begin by identifying your core values and what truly matters to you. This will help guide your decisions as you rebuild your schedule.

Set Clear Goals: Establish both short-term and long-term goals . With these in mind, you can structure your schedule to align with your aspirations. Write everything down. This way, you can see all of your tasks and create a clear plan for when and how you will complete them.

Learn to Say No: Politely decline commitments that don't align with your priorities. Saying "no" isn't selfish; it's a way of protecting your time and energy for what truly matters.

Time Blocking: Divide your day into blocks of time dedicated to specific tasks or activities. This prevents aimless drifting and ensures you allocate time for what's important. If you need help with time blocking or re-vamping your schedule, book a free call with us! We'd be happy to help you get back in front.

Limit Multitasking: Focus on one task at a time. Multitasking can lead to reduced productivity and extra stress.

Digital Discipline: Technology can be a major time sink. Set boundaries for checking emails and social media. Consider scheduling "tech-free" periods to increase focus.

Delegate and Outsource: Don't hesitate to delegate tasks that others can handle. Whether at work or home, sharing responsibilities lightens your load.

Self-Care Matters: Schedule time for self-care and relaxation. Taking care of yourself improves your overall productivity and mental well-being.

Regular Evaluation: Periodically review your schedule. Are you still on track with your goals? Adjust as needed to stay aligned with your priorities.

Flexibility is Key: While structure is important, be open to flexibility. Life is unpredictable, and allowing room for spontaneity prevents stress when something doesn't go quite as you planned.

Reclaiming your time is an intentional journey that involves making conscious choices, setting boundaries, and embracing new habits. By implementing these strategies, you'll gradually regain control over your days, allowing you to focus on what truly matters and make sure everything gets done. Remember, time is a finite resource – use it wisely.

Giving Back: The Benefits of Volunteering

alex@alimentallife.com (Alex Koupal) — Tue, 08 Aug 2023 14:29:22 GMT

Why is volunteering important?

In today's world, it's easy to become consumed by personal goals and ambitions. Our priorities usually line up with things that will get us the most benefit, whether that's getting a promotion, finding a romantic partner, or improving our physical and emotional health. In our pursuit of these goals, we often get lost and forget to give back. One remarkable way to ground ourselves is through volunteering. The act of selflessly dedicating your time and skills to a cause greater than yourself can have far-reaching benefits, beyond the immediate act of giving.

Volunteering nurtures a sense of fulfillment and purpose. Engaging in meaningful work, whether it's assisting at a local shelter, participating in environmental clean-ups, or helping to run an event, generates a profound sense of accomplishment. The knowledge that your actions are directly contributing to the betterment of others can boost self-esteem and overall well-being.

Additionally, volunteering presents opportunities for personal growth. It exposes you to diverse perspectives, cultures, and challenges, broadening your horizons and promoting empathy. The skills gained while volunteering – effective communication, teamwork, problem-solving – are transferable to both personal and professional realms, enhancing your skill set and boosting your resume. If you're looking to put these skills towards a career, book a free call with us for Lifepath Coaching!

Volunteering also fosters a strong sense of community. It connects you with like-minded individuals who share your values and passion for making a difference. These connections can lead to lasting friendships and a supportive network.

From a broader perspective, volunteering plays a pivotal role in driving positive social change. Volunteers collectively address critical issues, from poverty alleviation to environmental conservation, and contribute to building a more compassionate and equitable world.

From the intrinsic joy of helping others to the personal growth and the sense of community it fosters, volunteering has the power to transform lives - both of those who receive help and those who provide it. Check out this page from Arizona Helping Hands to find volunteer opportunities near you! Remember that lending a hand not only makes a difference in the community, but it also impacts our own lives in ways beyond measure.

Navigating Grief at Work or School

alex@alimentallife.com (Alex Koupal) — Thu, 03 Aug 2023 19:17:18 GMT

How can I deal with grief at work?

Grief is an intricate and deeply personal emotion that can impact every aspect of our lives, including our professional or academic careers. The challenge of maintaining focus on work or school while processing these complex emotions might seem overwhelming, but there are strategies that can help.

Your experience is valid. First and foremost, it's important to acknowledge and honor your feelings. Suppressing grief can be detrimental to your mental health and cause larger problems in the long run. Create space for yourself to grieve, whether it's through journaling, speaking with a friend, or seeking help from a professional.

Communicate with others - Communication is key. If you're comfortable, consider sharing your situation with colleagues, supervisors, professors, or classmates. Many people are understanding and empathetic, and they might provide the support and flexibility you need during this time. If you need help managing your emotions or sharing them with others, book a free call with us. We're happy to help.

Set boundaries - Establishing boundaries is crucial in such an emotional time. While work or school is important, remember that taking care of your mental health is also a top priority. Set aside time for self-care activities that bring you comfort and help you recharge. Additionally, learn to say no when necessary, and don't feel guilty for taking breaks when needed.

Practice some mindfulness techniques to stay present. This list from PositivePsychology.com is a great resource. Deep breathing, meditation, or even short walks can help ground you amidst the chaos of grief and the demands of your responsibilities.

Lastly, be patient with yourself! Grief doesn't follow a linear path, and there's no set timeline for when you should "move on." Some days will be more challenging than others, and that's okay. Celebrate even the smallest achievements and milestones in your work or studies.

Dealing with grief while attending work or school can be a delicate balancing act, but remember that seeking help is a sign of strength, not weakness. By incorporating these strategies and allowing yourself the time and space to heal, you can gradually find solace while continuing to pursue your goals.

Getting Enough Personal Time

alex@alimentallife.com (Alex Koupal) — Wed, 02 Aug 2023 22:11:42 GMT

How can I get time to myself?

Life is a series of constant ups and downs, complicated relationships, and lots of responsibility. Spending time alone can be incredibly helpful to navigating these uncertainties!

What is personal time?

Real personal time is any time where your thoughts can flow freely. It doesn't require you to be completely alone, but it's a place where you are not influenced by others and can be open and honest with yourself.

Benefits

When you spend time alone, you're giving your brain an opportunity to relax. It's a chance to think about what happened during the day, how you felt about it, and what you might want to do next. This can help you plan ahead and make better decisions.

Being alone can also improve your creativity. Instead of relying on other people or an electronic device, you are essentially forcing your brain to use the environment and its own resources to entertain itself. Furthermore, without the influence of other people and opinions, you'll get a better idea of who YOU are and begin to enjoy your own company. It's like becoming friends with yourself!

How to find time for yourself

While it's easy to see the benefits of personal time, many of us lead incredibly busy lives, and may struggle to find opportunities to spend any time alone. The good news is, even just a few minutes a day is beneficial.

You don't need to have an empty schedule, just learn to identify the moments you already have available. Consider putting your phone down on your lunch break, or sitting outside for a while after putting your kids to bed. Communicate with those around you and let them know you'd like to take a few minutes to yourself! If you need help finding opportunities for alone time in your hectic life, or creating the environment to do so, book a free call with us!

Personal time is beneficial to anyone in any job or life situation. It allows you to gain perspective and make some important decisions that may otherwise be influenced by those around you. While it's important to connect with people and be open-minded, a few minutes of alone time can help you immensely in leading life based on YOUR goals.

10 Morning Rituals to Kickstart a Productive and Balanced Day

alex@alimentallife.com (Alex Koupal) — Thu, 27 Jul 2023 14:15:00 GMT

How can I improve my morning routine?

Starting our mornings in a positive way can have a big impact on the rest of the day. By practicing healthy habits and building confidence in the morning, we can be more productive and lead a healthier life. In this blog post, we'll look at ten easy morning habits to help you have a balanced and successful day.

Wake Up Early: Waking up early can be a great start to your day. It allows you to have some peaceful lounging or self-care time without feeling rushed.

Be Thankful: Take a moment to think about things you're thankful for. Acknowledging what you have and what you appreciate can help boost your mood and help you focus on the things you want to accomplish.

Drink Water: When you wake up, drink a large glass of water. It will help you hydrate and refresh your mind and body.

Take Deep Breaths: Do a quick meditation or deep breathing exercise to help you feel more relaxed.

Eat a Healthy Breakfast: Have a nutritious breakfast with protein, healthy fats, and carbs to give you sufficient energy for your daily tasks. Here's a list of great breakfast ideas from eatingwell.com

Move Your Body: Do some stretching, yoga, or take a short walk to get your blood circulating and boost your energy.

Set Goals: Write down what you want to do today. Prioritizing your goals will help you stay organized and focused.

Avoid Phones: Try not to use your phone or computer right away. It's best to avoid screens and blue light right when you wake up. Try using paper to create your plans for the day and avoid mind-numbing habits like scrolling on social media.

Go Outside: Spend a few minutes outdoors to get some fresh air. It can help you to feel peaceful and think more clearly.

Be Positive: Try some positive affirmations. Saying good things to yourself can boost your confidence and make you feel more capable and productive throughout the day.

Adding these ten simple morning habits to your routine can make your days more enjoyable and reduce stress. If you need help introducing them to your daily life, or want to talk about your goals, book a free call with us! Taking care of yourself in the morning is important, and it can make a big difference in how you feel and what you achieve. So, start your day with positivity and self-care, and you'll see the benefits all day long.

What To Expect When Starting A New Job

Sat, 22 Jul 2023 00:36:48 GMT

The exciting and sometimes nerve-wracking experience of starting a new job.

Starting a new job can be an exciting and sometimes nerve-wracking experience. Here are some things you can expect when beginning a new job:

1. Onboarding Process: You'll typically go through an onboarding process that includes paperwork, orientation sessions, and introductions to key team members and company policies. This phase helps you become familiar with the organization's culture, values, and expectations.

2. Training: You'll receive training specific to your role, which may include learning about the company's products or services, software systems, and standard operating procedures. Don't hesitate to ask questions during this time to ensure you understand your responsibilities.

3. Meeting New Colleagues: You'll have the opportunity to meet and work with new colleagues. Building relationships with your team members is essential for a positive work environment and successful collaboration.

4. Setting Goals and Expectations: Your supervisor will likely set performance goals and expectations for you. Clarify any doubts about what is expected of you to ensure you're aligned with the company's objectives.

5. Probation Period: Some companies have a probationary period for new hires. During this time, your performance will be assessed to determine whether you are a good fit for the role and the organization.

6. Challenges: Starting a new job may come with challenges as you adjust to a new work environment, tasks, and responsibilities. Embrace these challenges as opportunities for growth and learning.

7. Learning Curve: Understand that there will be a learning curve as you adapt to your new role. It's okay to take time to get acclimated and become proficient in your tasks.

8. Feedback and Evaluation: You'll likely receive feedback on your performance periodically. Use this feedback constructively to improve and enhance your skills.

9. Benefits and Policies: Familiarize yourself with the company's benefits package, such as health insurance, retirement plans, vacation days, and other perks. Additionally, understand the company's policies regarding attendance, time off, and workplace conduct.

10. Company Culture: Take the time to understand the company's culture and how things are done. Engage with colleagues and participate in company events to integrate yourself into the team.

11. Flexibility: Be open to adapting to changes and embracing new opportunities that may come your way during your employment.

12. Work-Life Balance: Strive to find a healthy work-life balance and avoid burning out during your initial days on the job. It's essential to take care of your well-being.

Remember that starting a new job is a learning process, and it's normal to feel a mix of excitement and uncertainty. Be proactive by working with a coach who can help guide you through the process. Over time, you'll settle into your role and become a valued member of the team.

Mastering Time Management

alex@alimentallife.com (Alex Koupal) — Thu, 20 Jul 2023 14:15:00 GMT

How can I manage my time better?

Time management is a huge contributor to our success in the workplace and in our overall wellbeing. If we don't complete our tasks on time, or we wait until the last minute, they may carry over into other aspects of our life and create a lot of undue stress. Here are some things we can do to improve our time management and create a balance between work, leisure, and personal well-being:

Set Clear & Realistic Goals: Setting clear expectations for yourself and prioritizing your goals will keep you from being pulled in conflicting directions. Break these goals down into manageable tasks and allocate responsibilities when you can. You may also want to try some productivity techniques, such as the Pomodoro Technique or the Eisenhower Matrix , which can help you significantly boost focus and efficiency.

Create a Distraction-Free Environment: Distractions are everywhere, but you can beat them! Stay disciplined and avoid things like social media and multitasking while you're trying to work. Create a quiet space where you can concentrate on the task at hand.

R est : A burnt-out mind is far from productive. Building short breaks into your schedule and allowing yourself adequate sleep is non-negotiable. The adage "work smarter, not harder" rings true here! When you get enough rest, you can approach tasks with a refreshed and focused mind.

Don't Put Too Much On Your Plate: It's easy to fall into the trap of overcommitting. While it's great to be helpful and supportive, spreading yourself too thin ultimately diminishes your ability to excel in any given endeavor. It's okay to say no to new projects or responsibilities!

Mastering time management is a lifelong journey that will likely take a lot of experimentation. Many people take several years to find the best system for them and their productivity. If you need extra help with managing your time and goals, or identifying the strategies that work best for you , book a free call with us! With the proper tools to use your time wisely, you can do more, provide more, and stress less!

The Key to Quality Sleep: 7 Tips for Restful Nights

alex@alimentallife.com (Alex Koupal) — Wed, 12 Jul 2023 14:45:00 GMT

How do I fix my sleep schedule?

Sleep is the foundation of good health and overall well-being. Not getting enough can cause memory issues, lapses in judgement, increased stress, and general exhaustion. Most people are aware of these issues, but with the demands of jobs, kids, or school, many of us fall behind on what is considered a "healthy" sleep schedule. Fortunately, there are simple steps we can take to improve the quality of our sleep and wake up feeling refreshed and rejuvenated each day. In this blog post, we will explore seven effective tips for getting back on track.

Establish Consistency: Our bodies thrive on routine, so try to go to bed and wake up at the same time every day, even on weekends. This helps regulate your body's internal clock, making it easier to fall asleep and wake up naturally.

Create a Relaxing Bedtime Routine: If you can, engage in calming activities before bed, such as reading a book, taking a warm bath, or practicing relaxation techniques like deep breathing or meditation. These rituals signal to your body that it's time to wind down and prepare for sleep.

Create a Sleep-Friendly Environment: Make your bedroom a sanctuary for sleep. Keep it dark, cool, and quiet. Invest in a comfortable mattress, pillows, and breathable bedding to optimize your sleep environment.

Limit Exposure to Electronic Devices: The blue light emitted by smartphones, tablets, and computers can disrupt your sleep-wake cycle. Avoid using electronic devices at least an hour before bedtime. Instead, opt for relaxing activities that promote restful sleep.

Watch Your Caffeine Intake: A cup of coffee can stay in your system for up to 15 hours after you drink it. Avoid consuming caffeine or stimulating substances throughout the day or close to bedtime. Doing so can make it harder to fall asleep and stay asleep.

Exercise Regularly: Engaging in regular physical activity can improve sleep quality. However, try to finish your workout at least a few hours before bedtime, as exercise too close to sleep can have the opposite effect.

Manage Stress: Stress and anxiety are common sleep disruptors. Prioritize stress management techniques like journaling, practicing mindfulness, or seeking support from a friend or mentor to help calm your mind before bed. If you need help with stress management or creating sleep habits that work for you, book a free call with Alimental Life!

Getting enough quality sleep is essential for our overall health and well-being. By implementing these tips into your routine, you can create an environment and establish habits that promote restful nights. Remember, good sleep is not a luxury; it's a necessity. Prioritize your sleep and give your body the rejuvenation it needs to thrive each day.

Finding Harmony: Balancing Your Day Job With A Small Business

alex@alimentallife.com (Alex Koupal) — Tue, 11 Jul 2023 14:30:00 GMT

How do I balance my small business with a full-time job?

Running a small business is a thrilling and rewarding venture, but many entrepreneurs face the challenge of balancing their entrepreneurial dreams with the demands of a day job. Juggling these two responsibilities can be daunting, especially when one seems much more exciting than the other, but with careful planning and a mindful approach, it's possible to find balance and success in both realms. Here are a few ways to get started:

Prioritize and Set Clear Goals:

Start by defining your priorities and setting clear goals for both your day job and your small business. Understand the time and energy commitments required for each, and determine how you can allocate your resources effectively. This clarity will help you create a roadmap for success and prevent overwhelming yourself with conflicting demands.

Manage Your Time Efficiently:

Time management is crucial when balancing multiple jobs and their responsibilities. Create a schedule that incorporates dedicated time blocks for your small business tasks, such as marketing, customer service, and product development. Make the most of your free moments, such as lunch breaks or evenings, to work on your business. Utilize productivity tools, such as task management apps and calendar reminders, to stay organized and focused.

Delegate and Outsource:

Recognize that you can't do everything alone. Identify tasks that can be delegated or outsourced, such as administrative work or social media management. This allows you to focus on the core aspects of your business while freeing up time for your day job. Hiring freelancers or virtual assistants can provide invaluable support and ensure your small business continues to thrive.

Maintain Self-Care:

Balancing a day job and a small business can be mentally and physically exhausting. Remember to prioritize self-care to prevent burnout. Schedule time for relaxation, exercise, and quality sleep. Nourish yourself with healthy meals and take breaks when needed. Taking care of your well-being ensures you can bring your best self to both your day job and your entrepreneurial pursuits. If you're struggling to create a healthy work-life balance, book a free call with us to get started with life coaching! We can help you identify your priorities and find time for yourself.

Commit To Being A Quality Employee:

Sometimes, the idea of success in your new business venture may overpower the motivation you have for your existing responsibilities. You may struggle to get work finished in a timely manner, and spend too much of your energy invested in the wrong areas. While the success of your small business is important, it is also essential to deliver quality work in the job you were hired to perform. When you're in the workplace, try to focus on the task at hand and give it your full attention. Try to find joy in your job, instead of viewing it as an inconvenience.

While balancing a day job with a small business may present its challenges, it's important to remember that with the right mindset, organization, and support, success is attainable. By setting clear goals, managing your time efficiently, delegating tasks, and prioritizing self-care, you can find harmony and fulfillment in both jobs. Embrace the journey and celebrate each milestone as you navigate the exciting world of being a small business owner while maintaining a day job.

The Power of Discipline: Turning Goals into Reality

alex@alimentallife.com (Alex Koupal) — Thu, 06 Jul 2023 14:30:01 GMT

How can I be more disciplined?

We all have dreams and goals we aspire to achieve. Whether it's getting better grades, getting a promotion, or improving relationships, our enthusiasm usually involves a great deal of motivation. But here's the secret: motivation is not what helps you achieve your goals; discipline is. In this post, we will explore the concept of discipline and how it can transform our aspirations into accomplishments.

What is discipline?

Discipline is the ability to stay focused and committed to our goals, even when faced with distractions, setbacks, or the allure of instant gratification. It's the difference between just dreaming and actually taking action towards our desired outcomes. Discipline involves making consistent efforts, even on days when we don't feel motivated.

Why is discipline important?

Discipline is the backbone of success. It helps us build good habits, develop resilience, and overcome obstacles along the way. While motivation can fluctuate, discipline keeps us on track, driving us forward when the initial excitement fades. It's the key that unlocks the door to achieving our goals.

How to self-discipline:

Set clear goals: Define what you want to achieve and create specific, measurable targets. This clarity will give you a clear roadmap to follow. Create a plan: Break your goals into smaller, manageable steps. Design a plan of action that outlines what needs to be done and when.

Establish routines: Consistency is vital. Set aside dedicated time each day or week to work towards your goals. Make it a habit, and it will become easier to stick to.

Remove distractions: Identify and eliminate or minimize distractions that hinder your progress. This may mean limiting time spent on social media, turning off notifications, or creating a quiet study environment.

Seek support: Share your goals with supportive friends, family, or mentors. They can provide encouragement, hold you accountable, and help you stay disciplined. If you want help from a professional to create and successfully follow your goals, book a free call with us!

Celebrate milestones: Acknowledge and reward yourself for each milestone you achieve along the way. This boosts motivation and reinforces the discipline you've developed.

While motivation may ignite the spark, discipline keeps the flame burning. By embracing discipline and implementing strategies to stay focused, you can overcome challenges, beat procrastination, and make steady progress towards your goals. Discipline is not a talent you're born with; it's a skill that is developed with practice. Start small, stay consistent, and watch your goals turn into achievements.

Love Your Body, Love Yourself: Embracing a Positive Body Image

alex@alimentallife.com (Alex Koupal) — Tue, 04 Jul 2023 14:15:00 GMT

How can I feel better about my body?

In a world that often promotes unrealistic beauty standards, it's essential to embrace ourselves just as we are and maintain a healthy relationship with our bodies. A positive body image can have a profound impact on our overall well-being and mental health. In this blog post, we will explore the concept of positive body image and share practical strategies to help you love yourself both inside and out.

First, what is body image?

Body image extends beyond mere physical appearance. It encompasses how we perceive and feel about our bodies, regardless of shape, size, or external judgments. It involves embracing our unique qualities, acknowledging our strengths, and treating ourselves with kindness and respect, no matter what we look like. Here’s how to feel better about your body:

Challenge Unrealistic Standards The media often bombards us with images of airbrushed perfection, leading to self-comparison and feelings of inadequacy. It's crucial to challenge these unrealistic standards and recognize that beauty comes in diverse forms. Surround yourself with body-positive influencers, engage in self-affirmations, and unfollow social media accounts that trigger negative self-perception.

Practice Self-Care Nurture your body and mind through self-care practices. Engage in activities that make you feel good, such as taking relaxing baths, practicing yoga, or going for walks in nature. Prioritize your mental health by seeking therapy or counseling. If you want more help with a positive body image or accomplishing your body goals, schedule a free call with us!

Celebrate Your Body's Abilities Shift the focus from appearance to the incredible things your body can do! Engage in activities that bring you joy and make you appreciate your body's strength, whether it's dancing, hiking, or practicing a martial art. Celebrate your accomplishments and remind yourself of the amazing things your body is capable of achieving.

Remember That You’re Human Everyone has obstacles to their happiness, and everyone faces setbacks from time to time. If you are struggling with your body image because there are changes you want to make, remember that you are trying! It is okay to fail, just be patient with yourself and don't let the roadblocks stop you from pursuing something you care about.

Developing a positive body image is an ongoing process that requires patience, self-compassion, and a commitment to challenging societal norms. Embrace your uniqueness, celebrate your body's abilities, and prioritize self-care. Remember that beauty transcends physical appearance and lies in the confidence, love, and appreciation we have for ourselves.

Discovering Your Ideal Career Path

alex@alimentallife.com (Alex Koupal) — Thu, 29 Jun 2023 14:15:00 GMT

What should I do with my life? Here's how to find a job you'll love

A fulfilling career begins with understanding your unique strengths and passions. By recognizing what you excel at and what truly sparks your enthusiasm, you can pave the way towards a profession that brings you joy and purpose. Here are some valuable strategies to uncover your strengths and choose the right career path for you:

Take Time for Self-Reflection

Start by thinking deeply about yourself. Consider what interests, hobbies, and activities capture your attention. What subjects do you excel in? What tasks come easily to you? Reflect on moments when you felt proud or satisfied. You can also take free career aptitude tests like this one from Princeton Review.

Explore Different Fields

Don't be afraid to explore different jobs and industries! Try internships, part-time jobs, or volunteer work to get hands-on experience in areas that interest you. Go to career fairs or events where you can meet professionals in fields you like. This is a great way to learn about different career paths, the skills they require, and your potential for growth in those fields.

Get Guidance from Mentors

Having a mentor or life coach is incredibly valuable when it comes to finding your dream career. They offer guidance, support, and wisdom to help you uncover your passions and grow personally and professionally. If you’re struggling to decide on a career path or need help finding resources, you can book a free call with Alimental Life to get started with lifepath coaching!

Remember, a fulfilling career is not just about finding a job, but about crafting a path that aligns with your passions and natural strengths for a truly gratifying work-life experience.

Expressing Your Needs

alex@alimentallife.com (Alex Koupal) — Wed, 28 Jun 2023 14:30:00 GMT

How do I tell them I need something different?

Strong relationships are built on effective communication, understanding, and mutual support. Whether it's with parents, teachers, coworkers, or partners, expressing your needs is vital to fostering healthy connections.

This is easier said than done, however. Starting the conversation can feel daunting and uncomfortable. In this blog, we will explore the importance of expressing your needs and provide some practical tips to help you navigate these conversations successfully.

Why communication matters

Expressing your needs is not selfish or demanding; it is an essential part of maintaining open and honest relationships. When you communicate your needs, you give others the opportunity to understand you better and meet your expectations. It helps build trust, strengthens bonds, and promotes collaboration.

Tips for Effective Communication:

Reflect: Before expressing your needs, take the time to identify them clearly. Understand what you require and why it is important to you. This self-awareness will help you to articulate your needs more effectively.

Choose the right time and place: Find a suitable environment where you can have a focused and uninterrupted conversation. Ask the other person to sit down with you and make sure they are receptive and available to listen.

Use "I" statements: Frame your statements using "I" rather than "you." This approach avoids sounding accusatory and helps create a safe space for dialogue. For more information on “I” statements, check out this article from verywellmind.com!

Be specific and concise: Clearly communicate your needs using specific examples and avoid beating around the bush. This clarity helps others understand your perspective better and respond appropriately.

Listen actively: Effective communication is a two-way process. Encourage the other person to share their thoughts and feelings, and listen attentively. This shows respect and validates their experiences.

Talk to someone: Sometimes, the person we need to communicate with doesn’t have an open mind. They may get defensive and it can be tough to get our thoughts out in the open and feel heard. If you need support in brainstorming ways to effectively express your needs, book a free call with Alimental Life. We would love to help!

Expressing your needs is an important skill for maintaining and growing any relationship. By practicing effective communication and being willing to listen, you can create an environment where open dialogue and mutual understanding thrive.

Letting Go Of The Past

Wed, 28 Jun 2023 12:06:47 GMT

Why letting go of the past is so important.

Are you a person who dwells on the past a little too much? We've all been there, overthinking an analyzing every situation. Has that helped or hindered your personal growth process? I'm here today to tell you that letting go of the past doesn't mean forgetting or invalidating our experiences. It means accepting the past for what it is, extracting lessons from it, and allowing ourselves to move forward with a lighter heart and a renewed focus on the present and future. Let's discuss several reasons why it's important for us to let go of the past and move on.

Emotional well-being : Holding onto past events, regrets, or negative experiences can weigh heavily on our emotions and mental well-being. It can lead to feelings of resentment, anger, guilt, or sadness, preventing us from fully enjoying the present moment and hindering personal growth.
Opening up to new experiences : When we are constantly dwelling on the past, we may miss out on new opportunities and experiences that life has to offer. Letting go allows us to be more open-minded and receptive to change, which can lead to personal and professional growth.
Building healthier relationships : Clinging onto past grievances or holding grudges can strain relationships with others. Letting go of past conflicts or hurtful experiences can help foster forgiveness, understanding, and stronger connections with the people around us.
Self-growth and personal development : Moving on from the past enables us to focus on personal growth and development. It allows us to learn from our mistakes, make positive changes, and set new goals for ourselves. By releasing the burden of the past, we create space for personal transformation and self-improvement.
Living in the present moment : The past is unchangeable, and constantly dwelling on it can prevent us from fully experiencing and enjoying the present moment. Letting go allows us to be more mindful and present in our daily lives, fostering gratitude, joy, and a greater sense of peace.

Letting go isn't easy, especially when you feel like there is no support or nobody who will understand you. This is where coaching can be a valuable tool for you. At Alimental Life, we focus on Active Engagement Coaching, where we tailor your coaching package to you. Book a free consultation with one of our coaches today. We look forward to working with you!

Thank you,

Dennis

Setting Achievable Goals

alex@alimentallife.com (Alex Koupal) — Mon, 26 Jun 2023 14:30:00 GMT

Why can’t I stick to my goals? Tips to stay on track

Have you ever felt a sudden burst of motivation late at night, where you carefully planned out your future life and the weeks ahead, only to find yourself falling off track within a few days? We’ve all been there, but how can we fix it? In this post, we'll explore some simple tips for setting goals that you can actually stick to.

1. Be Specific: Vague objectives like "be more organized" make progress challenging to measure. Instead, make your goals specific. For example, aim to declutter and organize your desk by the end of the week, or establish a 5-minute daily routine to manage your supplies. These clear objectives will help you stay motivated to achieve a more organized and efficient lifestyle. You can use a goal sheet like these from success.com to make sure you're setting reasonable and measurable goals.

2. Break It Down : Big goals can be overwhelming, so break them down into smaller, more manageable tasks. For example, if you want to run a 5K race, start by setting a goal to run for 10 minutes without stopping. Gradually increase your running time by 1-2 minutes each week. By accomplishing these smaller milestones, you'll build your endurance and stay motivated to reach your ultimate goal of running a 5K race. Remember, progress is made one step at a time!

3. Track Your Progress: Regularly monitor your progress to stay accountable. Keep a journal, make a checklist, or use an app to record your achievements. Celebrate the milestones you achieve along the way—it will boost your confidence and keep you motivated!

Sometimes it’s a struggle to stay on track and work toward your ambitions, but with the right steps, you can achieve success! Remember to be specific, break it down, and track your progress. If you find it difficult to stay motivated or need some accountability with your goal setting, sign up for a free consultation with someone from our team. We'd love to help you out! By following these simple steps, you'll be well on your way to reaching your goals and becoming the best version of yourself.

Education Benefits After Military Service

Tue, 13 Jun 2023 16:14:01 GMT

How to fully utilize your education benefits & GI Bill post-military service. Where do I start?

Service members who transition out of the military are eligible for various education benefits to help them pursue higher education or vocational training. Specific benefits and eligibility may vary depending on the length of service, type of discharge, and branch service. Below are some of the commonly available education benefits for veterans, and sometimes eligible family members.

GI Bill : Provides educational benefits and financial assistance for a wide range of education and training programs.
Yellow Ribbon Program : Part of the post-9/11 GI Bill, it helps cover the cost of education programs that exceed the standard tuition. Institutions voluntarily enter into agreements with the VA to provide additional funding to veterans.
Tuition Assistance : While serving, active duty SMs may utilize the military's tuition assistance program that pays a pre-determined amount per year toward off-duty education programs.
Vocational Rehabilitation and Employment Program : The VR&E, aka Chapter 31, assists veterans with service-connected disabilities in their transition to civilian employment. This program offers a wide range of services.
Credentialing Programs : Some military occupational specialties (MOS) and training programs provide industry-recognized certifications and licenses. These can be converted to college credits or recognized by an employer.

Eligibility criteria, benefits amounts, and application processes can change over time. It's important to get up-to-date information about your specific situation at websites such as https://www.va.gov/education/

You must pick wisely how you use the benefits that you've worked so hard for. For instance, if you have 100% of education benefits awarded to you, you will approximately have three years of benefits starting from your first day in school. Trade schools can usually be completed in a year's time, while private colleges may take two to three years to complete. While your attending school, if you are using the post-9/11 GI Bill, the VA will pay you a housing allowance based on the cost of living of your school's zip code.

Let's take a deep dive into your education plans and how we can best set you up for a successful career. For more information, please contact dennis@alimentallife.com or book a free 15-minute consultation today!

Make An Impact With a Business of Your Own

Mon, 12 Jun 2023 16:15:00 GMT

Want to make a difference and have a positive impact on your local community? Starting a small business could be the answer!

Written by: Linda Chase of AbleHire.org

Want to make a difference and have a positive impact on your local community? Starting a small business could be the answer! Not only do small businesses create jobs and bring products and services closer to the people who need them, but they also help build a strong local economy. But before you start, it's important to have a solid plan in place, including start-up costs, marketing strategies, accounting practices, and regulations. Alimental Life has got you covered with tips for starting and succeeding in your local community.

Powering Local Prosperity

Small businesses are the backbone of local economies . Whether you are a sole proprietor or a larger entity, your presence will bring more revenue to your community by creating jobs, spending money locally, and paying taxes. Before starting your business, it is important to evaluate the industry you are entering and the competition in your area. Find a niche or an underserved market that you can leverage to differentiate your business and maximize your impact.

Guide to Calculating Your Startup Costs

Starting a business requires capital, and it is important to have a clear idea of your expenses before you launch . Calculate your start-up costs, including rent, equipment, inventory, marketing, legal fees, and insurance. Have a contingency plan for unexpected expenses, and make sure you have enough funds to cover your overhead until your business becomes profitable.

Protect Your Assets by Registering as an LLC

Registering your business as an LLC in Arizona can protect your personal assets while providing flexibility and tax advantages. You can DIY the process, but an online formation service can help you save time, money, and hassle. Formation services offer affordable options for starting your LLC, filing your paperwork, and providing ongoing support.

Reaching Your Customers on a Budget

Marketing your business is essential to attract customers and build brand awareness. There are many affordable ways to promote your business in your local community, including social media, email marketing, content marketing, local directories, event sponsorships, and word-of-mouth. Focus on providing value, telling your story, and engaging with your audience. Consider partnering with other businesses, joining local business associations, or offering promotions or discounts to your first customers.

Keeping the Books Straight

Good bookkeeping and accounting practices are critical to the success of any business. Keep track of your income and expenses, file your taxes on time, and invest in accounting software or a professional to help you manage your financials. Create a budget, track your cash flow, and save money for taxes, emergencies, and growth opportunities. Stay organized, stay compliant, and stay focused on your bottom line.

Navigating the Regulatory Landscape

Every industry and every locality has its own regulations that apply to businesses. These regulations cover areas such as zoning, licensing, permits, taxes, health, safety, employment, and environmental sustainability. It is your responsibility to research the regulations that apply to your business , comply with them, and stay up-to-date with any changes or new requirements. Consult with local authorities or a lawyer if you are unclear about your obligations or need assistance.

Starting a business in your local community can be a rewarding and fulfilling experience, but it also requires planning, dedication, hard work, and resilience. By following these tips, you can increase your chances of success and make a positive impact on your local economy. Remember to stay focused on your goals, listen to your customers, adapt to changes, and invest in yourself and your business. As you grow your business, you will become a valuable member of your community, creating jobs, improving lives, and building a legacy that can inspire others to follow in your footsteps.

For a holistic approach to improving your overall mental, physical, and financial wellness, schedule a free consult today!

How Grounding Exercises Can Help with Depression?

Thu, 08 Jun 2023 23:04:00 GMT

What Does Grounding Mean, and How Can It Benefit Me?

Grounding exercises can be a helpful tool in managing depression by bringing your attention to the present moment and fostering a sense of stability and connection with your surroundings. Here's how grounding exercises can help with depression:

1. Distracting from negative thoughts: Depression often involves a preoccupation with negative thoughts and rumination. Grounding exercises provide a mental diversion, redirecting your focus away from distressing thoughts and onto your immediate sensory experiences.

2. Increasing mindfulness: Grounding exercises encourage mindfulness, which involves being fully present in the moment without judgment. By anchoring your attention to the present, you can cultivate a greater awareness of your thoughts, emotions, and bodily sensations. This can help you recognize and detach from negative thought patterns associated with depression.

3. Easing anxiety and stress: Depression and anxiety often coexist. Grounding exercises can help reduce anxiety and stress levels by shifting your attention away from future worries or past regrets. By concentrating on the present moment, you can lower your physiological arousal, calm your nervous system, and alleviate symptoms of anxiety.

4. Enhancing self-soothing skills: Depression can leave you feeling disconnected and emotionally dysregulated. Grounding exercises offer an opportunity to practice self-soothing techniques. Engaging your senses and focusing on physical sensations can provide comfort, regulate emotions, and offer a sense of security and stability.

5. Increasing self-awareness: Depression can make you feel detached from yourself and your surroundings. Grounding exercises can promote self-awareness by helping you reconnect with your body and the immediate environment. This increased self-awareness can facilitate a better understanding of your emotional state and allow you to take proactive steps towards self-care.

6. Providing a sense of control: Depression often leaves individuals feeling helpless and lacking control over their lives. Grounding exercises offer a sense of agency and control by providing a simple and accessible tool to manage depressive symptoms. Engaging in grounding exercises empowers you to actively participate in your mental health and well-being.

Examples of grounding exercises include deep breathing exercises, progressive muscle relaxation, mindfulness meditation, sensory grounding (noticing and describing objects in your environment), or engaging in physical activities like walking or gardening. Experiment with different exercises to find what works best for you.

It's important to note that while grounding exercises can be beneficial for managing depression, they are not a substitute for professional treatment. If you're experiencing depression, it's crucial to seek help from a mental health professional who can provide appropriate guidance and support.

Why Doesn't My Kid Want Their Drivers License?

alex@alimentallife.com (Alex Koupal) — Tue, 30 May 2023 15:45:00 GMT

The Changing Landscape of Driving

"Why doesn't my young adult want his driver's license?" is one of the most frequently asked questions I get from parents. To which I usually answer... "Why would he?"

I know this isn't the answer parents expect, but it's the reality of the new world we live in. Unlike previous generations, many young people today are hesitant to obtain their driver's license and embrace the open road. Here are some of the reasons I hear from the young adults I work with.

Accessibility to Friends and Services: One major factor contributing to the decline in young drivers is the increased accessibility to friends through social media and messaging apps. Virtual connections provide a sense of social fulfillment without the need for physical transportation. Additionally, the rise of food delivery services like Instacart, Amazon and Uber Eats eliminates the need for young adults to venture out for shopping, meals, and snacks further reducing their motivation to drive.

Rising Anxiety Levels: The current generation faces higher levels of anxiety and stress compared to previous ones. Blame it on social media, covid, technology, greater mental health awareness, or whatever the young adult attributes it to. The thought of operating a vehicle in traffic or facing the responsibilities associated with driving can induce anxiety in many young individuals. This anxiety can hinder their desire to obtain a driver's license and take on the associated challenges.

Ride-Sharing Programs: The emergence of ride-sharing programs such as Uber and Lyft offers convenient and affordable transportation alternatives. Young adults can easily summon a ride with just a few taps on their smartphones, eliminating the need to navigate traffic, find parking, or worry about maintenance costs. Ride-sharing has become a popular choice for this generation seeking hassle-free transportation. Plus they can multi-task in an Uber, answer emails or do homework instead of driving. In reality, who wouldn't want a personal driver?

Declining Desire for Car Ownership: Young adults are increasingly shying away from the financial burdens and responsibilities of car ownership. Car payments, insurance premiums, maintenance costs, and fuel expenses can strain their budgets and limit their financial freedom. This generation is also a lot more conscious of their carbon footprint and any opportunity they have to reduce this, they are interested in alternatives. As a result, many young individuals are opting to forego car ownership altogether, relying on alternative transportation methods instead.

Absence of Drivers Ed in Schools: In the past, driver's education was a standard part of the school curriculum, providing young people with the necessary skills and knowledge to navigate the road safely. However, due to budget cuts and shifting priorities, driver's ed programs have become less prevalent. Without the hype and social pressures from peers at school and a lack of formal structured training, young adults may feel less confident and more apprehensive about driving, further reducing their motivation to pursue a driver's license. Not to mention, so many young adults I work with that do want their license, put it off, because they don't even know where to start.

While this shift may seem concerning to some parents, it's essential to understand and respect the choices of the younger generation. As times change, so do the attitudes and preferences surrounding independence and transportation. Encouraging open discussions and exploring alternative modes of transportation can help bridge the gap and support the evolving needs of this generation.

A Path for Success Without College

Thu, 25 May 2023 20:58:21 GMT

Exploring trade careers if college isn't your thing.

In today's job market, pursuing a college education is often considered the conventional route to a successful career. However, it's important to recognize that college isn't the only pathway to professional fulfillment and financial stability. Trade careers offer excellent opportunities for individuals who prefer hands-on learning, practical skills, and a direct path to employment. In this blog post, we will explore various trade careers that can be ideal alternatives for those who don't want to go to college.

Apprenticeships: A Journey of Skill Development Apprenticeships serve as an invaluable entry point into the world of trades. These programs offer on-the-job training combined with classroom instruction, allowing individuals to gain practical skills while earning a wage. From electricians and plumbers to carpenters and HVAC technicians, apprenticeships provide a structured learning environment that enables participants to refine their expertise and acquire industry-recognized certifications.
Skilled Trades in Construction The construction industry offers a multitude of trade career options. Carpenters, masons, welders, and heavy equipment operators are in high demand, with opportunities ranging from residential and commercial construction to infrastructure projects. With the increasing emphasis on sustainable building practices, green construction and renewable energy installation careers have also emerged as promising choices for those passionate about environmental stewardship.
Automotive and Transportation Industries For individuals with a knack for mechanics and a love for automobiles, pursuing a trade career in the automotive or transportation sectors can be rewarding. Becoming an automotive technician, diesel mechanic, or aircraft maintenance technician allows individuals to work with cutting-edge technology and play a crucial role in keeping vehicles and transportation systems operating smoothly.
Culinary Arts and Hospitality If you possess a passion for the culinary arts, pursuing a career as a chef, baker, or hospitality professional might be the perfect fit. The hospitality industry thrives on skilled individuals who can deliver exceptional dining experiences and create mouthwatering cuisine. Trade schools and specialized culinary programs provide comprehensive training to sharpen culinary techniques and develop management skills for those aspiring to lead their own establishments.
Information Technology and Cybersecurity In our increasingly digital world, the demand for skilled IT professionals continues to grow. Trade careers in IT offer diverse opportunities, ranging from computer support specialists and network technicians to cybersecurity analysts and web developers. Many reputable technology certifications and coding boo camps provide the necessary training to excel in these roles without the need for a traditional college degree.

Trade careers present a viable and lucrative alternative for individuals who prefer practical, hands-on learning and are not inclined to pursue a college education. The paths discussed in this blog post merely scratch the surface of the wide range of opportunities available in the trade sector. Whether it's through apprenticeships, vocational schools, or specialized training programs, embarking on a trade career can lead to personal fulfillment, financial stability, and a successful professional journey.

It's important to remember that success is not defined solely by a college degree, but by the commitment, passion, and skills one brings to their chosen field. So, if college isn't the right fit for you, consider exploring the world of trades and embark on a rewarding career path that aligns with your interests and aspirations.

Choosing Trade School: Unlocking a World of Opportunities for Gen Z

alex@alimentallife.com (Alex Koupal) — Wed, 24 May 2023 19:08:43 GMT

The Shift from Four Year Degrees to Trade and Vocational Schools

I work with quite a few young adults and teens, and I'm seeing more and more of this next generation, shying away from traditional 4 four-year degrees and leaning toward vocational trade schools.

As recent high school graduates or young adults seeking a career change, they stand at a critical juncture in their life, contemplating the best path to success. While a traditional four-year college education has long been the norm, trade school is emerging as a compelling alternative. In this blog, I will share with you some of the pros and cons of both decisions, supported by statistics and facts about the job market, trade jobs, and the shifting mindset of Gen Z in Phoenix, Arizona.

Pros of Trade School:

1. Practical Skills and Hands-On Experience: Trade schools offer focused, hands-on training that equips you with practical skills relevant to your chosen profession. You gain industry-specific knowledge and experience that employers highly value.

2. Faster Entry into the Workforce: Trade programs generally have shorter durations than four-year degrees, allowing you to enter the workforce sooner. This translates into earlier earning potential and the opportunity to start building a successful career.

3. Job Market Demand: Skilled trade jobs are in high demand and are projected to grow significantly in the coming years. Industries such as healthcare, technology, construction, and automotive maintenance are actively seeking skilled trade professionals.

4. Cost-Effective Education: Trade school programs are often more affordable than traditional college degrees. You can save on tuition costs, minimize student loan debt, and start earning a livable wage earlier.

Cons of Trade School:

1. Limited Specialization: While trade schools provide specific skills for a particular trade, they may lack the broad-based education and versatility offered by a four-year college degree.

2. Potential Income Gap: Certain professions, such as those requiring advanced degrees in fields like law or medicine, may offer higher earning potential in the long run compared to trade jobs. However, this varies depending on the specific career path chosen.

3. Perception and Stigma : Although attitudes are changing, there may still exist a perception that trade jobs are inferior to white-collar professions. However, the reality is that trade jobs are essential to society and offer lucrative career paths.

Gen Z Mindset and Trends in Phoenix, Arizona: Gen Z is a generation marked by practicality, entrepreneurship, and a desire for tangible outcomes. They value meaningful work and are drawn to career paths that offer quick entry into the job market. Phoenix, Arizona, reflects this shift in mindset, with a growing emphasis on vocational training programs, apprenticeships, and trade schools. Local industries are actively seeking skilled tradespeople to address labor shortages and drive economic growth.

Choosing between trade school and traditional college is a personal decision that depends on individual goals, aspirations, and circumstances. Trade schools offer distinct advantages such as practical skills, shorter durations, and high job market demand. However, it's essential to consider long-term income potential and personal preferences.

Ultimately, the decision should align with your passions, lifestyle and career goals. Whether you opt for trade school or pursue a four-year college degree, remember that success comes from dedication, continuous learning, and a commitment to personal growth. Embrace the opportunities that lie ahead, confident in your ability to forge a rewarding career in your chosen field.

A Journey to Recovery: My Experience with L5 S1 ALIF Back Surgery

alex@alimentallife.com (Alex Koupal) — Wed, 24 May 2023 18:57:08 GMT

Back Surgery is No Joke... but it was the BEST decision for me.

Chronic pain is no joke. It slowly creeps up on you, day by day, week by week, month by month, year by year. It a weird way, you kind of get use to it. You find workarounds, and adaptations and consider low-pain days, and good days. You forget what it's like to be pain-free, and are just grateful for the few days you can function with minimal pain.

I've always been an advocate for holistic healing, avoiding unnecessary medications, and medical intervention when I could. Don't get me wrong, I'm not against Western medicine, it's absolutely necessary. However, from personal experience, I've found that doctors are over-taxed and rushed and often apply band aids to symptoms rather than fix the root cause. So I've always advocated for my own health and have been able to find a balance between holistic, naturopathic and western medicine.

So I'm sure, you can imagine my frustration when I began to experience chronic back pain post-pregnancy. 3mo postpartum I began to experience debilitating back pain. Changing a diaper would put me in tears. Trying to reach into the crib to pick up my 3mo old would spiral me into a mental depression, feeling helpless, unable to take care of my own child because the pain was so bad I couldn't pick her up from her crib.

Of course, I pushed through. When it got so bad it was taking a toll on my mental health, I started talking to my doctors. I did detox, stretching, inversion, physical therapy, prolotherapy, chiropractic, energy work, prayer, pain meds, anti-inflammatory diets, walking, supplements, special pillows, weight loss drugs resulting in 60lb weight loss, nerve ablation, epidurals, cortisone injections, ... you name it, and I tried it. Over 4 years of suffering.

The pain became so crippling that it was affecting my capability to be a good mom, a good partner, and my ability to do my job. I was laid off during covid, in part due to my condition. I had so many days where I would lay in bed and cry, for 45mins or more, just trying to get out of bed. Struggling with the pain. It would take me almost 2 hours just to be able to gain mobility enough to dress my daughter and walk down the stairs with her before school. I would spend hours, crying to myself, feeling like my life as I dreamed it, was over. I was on the downslide into my 40's. Constantly thinking about my mortality, because my body has finally started deteriorating. It was bad. Of course, I hid this from almost everyone and pushed on, pretending I was ok.

I finally hit rock bottom and became desperate. I began reaching out to surgeons. I met with four different surgeons, all suggesting the same procedure, ALIF. So I went with my gut, trusted my intuition, and chose the surgeon I felt most comfortable with, and didn't look back. He was confident he could give me my life back, and I really wanted to believe him.

So how did it go you ask?

Undergoing L5 S1 ALIF back surgery was a life-changing decision for me!

Chronic pain had consumed my life, but with careful preparation, a dedicated mindset, and the support of my loved ones, I embarked on a journey toward recovery.

Preparation for Surgery : In the weeks leading up to my surgery, I took daily walks, prioritized a healthy diet, and even included pineapple juice in my routine. The bromelain enzyme found in pineapple juice is known for its anti-inflammatory properties, which can aid in reducing swelling post-surgery. Preparing my environment by investing in an electric bed, grabbers, and a hospital table to help ease my daily activities during the recovery process.

Immediate Relief: I remember after a few hours of recovery and eating a meal, the hospital nurse asked me my pain level. Don't get me wrong, I was in pain...but I was in significantly LESS pain than before surgery! I was like.. 4 out of 10. She was shocked, and so was I. I couldn't believe the immediate relief. The pain I had been living with daily, which had become my norm... was WORSE than this super-invasive surgery. Mind Blown!

The Initial Days : Following the surgery, I encountered a few challenges. I experienced a post-surgery fever and found it difficult to get out of bed for about five days. An after-effect of general anesthesia. I had to force deep breathing exercises that would cause me to cough. Which was so extremely painful after having surgery similar to a C-section. Laxatives became necessary to combat the effects of the pain medication. I required help to get in and out of bed. However, I was determined to recover quickly and reduce my reliance on narcotics. Remarkably, I managed to wean off the pain medications by day two and all other medications by the end of week two. I was up walking a mile a day within the first week and able to do small tasks that helped me feel a bit more independent.

Rebuilding Strength and Mobility : The recovery process felt slow initially, but in retrospect, progress came quicker than anticipated. I gradually rebuilt my strength and mobility, although my abdominal muscles were weak. Assistance was needed to lift my legs onto the bed initially. The large back brace, though uncomfortable and restrictive, offered exceptional posture, making me feel like a modern-day ninja turtle. I focused daily on getting in and out of bed. Becoming independent in the restroom, and getting my walks in. My back was still pain-free, so long as I didn't bend, lift or twist (all of which I couldn't do for the last 4 years anyway) and the most painful part was the incision on my abdomen that would pull and stretch sending zingers every now and then. Still... less pain, and conditional pain.

Signs of Progress : During my week three check-up, I was elated to witness a 15-degree improvement in spinal alignment through the X-rays. It was a tangible confirmation of the surgery's effectiveness. The doctor cleared me to shower, move without the brace for midnight bathroom trips, sleep on my side, and even drive short distances. Each newfound freedom brought a sense of relief and normalcy to my life.

Relief and Renewed Energy: The surgery has provided immense relief from the chronic pain that plagued me for years. The release on my nervous system has granted me extra energy and mental clarity I thought I would never get back. Although I still experience some localized pain and discomfort around the incision site, it is minimal and diminishing with each passing day. I already feel ten years younger and 100% happier not being bound by constant pain.

Looking Ahead : As I reach the 4.5-week mark post-surgery, I eagerly anticipate the coming weeks. I am confident that my recovery will continue to progress, and I am excited to see how I will feel in eight or twelve more weeks. This journey has taught me resilience, patience, and the importance of self-care. It is a testament to the incredible power of modern medicine and the strength of the human spirit. I am amazed by my body and have a newfound love for her. We've always had a complicated relationship but I feel like this surgery has brought me closer to her and I promise to care for, and look after her better than before. I abused my body so often, pushing through to get what I wanted, at a price. This has been a healing process for both of us. Surgery has been a transformative experience and I look forward to a future free from the limitations that once held me back.

The Dark Night of the Soul

Sat, 20 May 2023 00:57:31 GMT

The Purpose of this Phase

A "Dark Night of the Soul" is a period that invokes a lot of intense, usually negative, emotions and because of that it is usually regarded only for its struggle. Everything we face holds a purpose and this stage of life is no exception . A Dark Night can be provoked by an event that is traumatic like a break up, loss of a loved one, struggles with faith, being fired, betrayal and many other things. The best way to describe the start of this journey is a heavy emptiness inside yourself.

The empty feeling usually occurs because of this massive jolt that happens outside of us and forces us to take a look at our inner world. We get pushed into this abandoned area of ourselves and our old distractions can no longer pull us out. Abandoned areas tend to have that eerie emptiness, and somewhere in life we had abandoned this part of ourselves and created that within.

Once we start to explore this inner world we find many things, some we like and some we fear, but the one thing that always happens is we learn profound truths about ourselves. We grow an awareness not to just how we view the world but the "why" behind it. You learn that certain personality traits or habits actually stem from a survival skill meant to keep you safe. You feel emotions that have been suppressed and for the first time actually allow your body to release them. You get to explore parts of yourself that you forgot existed; some that you miss and some you have been running from.

In the midst of all this knowledge you learn the most empowering thing possible, that you have the power to choose. All of these things that were lingering within are now exposed and you get the opportunity to choose if they serve your well being or not. If you decide they don't then you now have the power to change it ; but o n the other hand if they do you get the opportunity to be grateful and love them, and in turn yourself, deeper. This is when it finally dawns on you, you have the power to choose who you want to be in life!

There is definitely a duality to the Dark Night because in order to feel powerful you first experience a weakness that breaks you. We have all heard the phrase "Absence makes the heart grow fonder" and this is a theme for this phase of life. The absence of faith, power, clarity, direction, hope, love, or peace are just some of what you may experience during this time. You lose what you're searching for in order to realize it was within you all along, you just were blind to it.

Fortunately this is a period of transformation, one that exposes the unhealthy aspects of ourselves causing a temporary pain. This is a time when God is healing you but in order to heal He must first reveal to you what is causing the illness. This is only the beginning of a beautiful journey and you may not always know the right steps to take but as long as continue forward you will make it to your destination.

The Only Way Out is Through.

~Robert Frost

Career Transitions

Wed, 10 May 2023 20:55:31 GMT

What to do during career transition.

As we go through life, we often discover that our interests, values, and passions change over time. This can lead to a desire to switch careers, either to pursue a new passion or to escape an unsatisfying job. While the thought of transitioning to a new career may seem daunting, there are steps you can take to make the process smoother and more successful.

First, identify your reasons for wanting to make a transition. Are you looking for more fulfillment or challenge in your work? Do you want a job that aligns better with your values or interests? Once you know why you want to make a change, you can begin researching new careers that might be a good fit. Consider factors such as salary, job outlook, and required education or training.

Next, assess your skills and experience. How can your current skill set translate to a new career? Are there gaps in your experience or education that you need to address? You may need to take courses, earn certifications, or gain experience through volunteering or internships to make yourself more competitive for a new job.

Networking is also crucial when it comes to making a career transition. Reach out to people in your desired field and ask for informational interviews or job shadowing opportunities. Attend industry events and join professional organizations to make connections and learn more about the industry. It's important to build relationships and demonstrate your interest in a new field.

As you prepare for a career transition, it's also important to update your resume and cover letter to highlight your transferable skills and to show that you are a good fit for the new career. You should also practice interviewing and be prepared to answer questions about why you're interested in the new field and what you have to offer.

Finally, be patient and persistent. Career transitions can take time, and you may face rejection along the way. Keep a positive attitude and stay focused on your goals. With effort and determination, you can successfully make a move to a new career that aligns with your passions and values.

The Dark Side of People Pleasing

Sun, 07 May 2023 20:39:16 GMT

Break this Toxic Habit

People pleasing can be defined as altering your personality, or being of service to those around you to be more likable. Most of the time this is a survival skill developed from abuse or neglect as a way for us to have our basic needs met. It is a skill needed for survival that evolves into a habit, that we may consciously or subconsciously be aware of. The following are some of the detrimental effects it can have on your wellbeing;

You sacrifice real connection. You aren't showing up as yourself but as a service to others, and you will always wonder if you are loved for yourself or for what you do. Not being authentic in your relationships costs you the genuine connection you are looking for.
It gets in the way of you finding true friends. You don't show up as yourself so all the quirky traits that make you, You, are pushed away for the benefit of others. Your true friends love that part of you the most, and when you hide those aspects you can't find the people that will fully accept you. These are also the friends that inspire growth in the right areas of life, since usually they think similarly to yourself. The friends you keep are essential for growth, just like plants, the better the environment we have the better we can grow.
You sacrifice self-love in the pursuit of outside validation. Not allowing yourself to show up as your true self subconsciously enforces the idea that you aren't enough. This will only lead to more doubt within since you are neglecting to nurture all parts of yourself. Hiding the real you develops a shame about who you are and this only makes you question and change yourself more.
You can create subconscious resentment towards others. When you use all of your energy to make everyone else happy, at the detriment of your own happiness, you create an invisible expectation. You are bound to burn out, and when you do you only feel like it is right that everyone you helped returns the favor. Unfortunately that isn't always possible and when they don't show up how you expected, you start to develop a hidden resentment towards them.
It keeps you from being able to define yourself. If all your focus is going into ways to please others you can over look your natural skills and talents in the process. The only things you may see as valuable are going to be things that others find valuable and neglect to nurture your own gifts. Also in order to discover these gifts you need space and energy to invest in you, the two things that are usually first to be given to other people.
You can lose yourself in the process. By constantly adapting and manipulating yourself to please others you tend to forget what version of you is the real you. The longer you do this, the longer it takes to get back to the real you.
Having no boundaries or desire to say no can lead to being taken advantage of. Not everyone sees the world how you do, some people will see your need for validation or acceptance and use it to their advantage. They may manipulate you, emotionally abuse you, string you along and betray you just to get a step ahead. They know that you won't say no or if you do you can be easily convinced. This can cause you to lose self-trust and self-love and leave you with a mess to clean up.
It will leave you feeling empty. Sometimes people pleasing is done in order to earn love and fill a void within ourselves; but you can never truly fill that void until you learn to love yourself enough to allow others to love the real you.
It can be the downfall of relationships. You want to prove to this person that you are worthy of their love so you do everything in your power to show up, to show them you love them. Not everyone sees love the same and can love in the same way. They may express their love to you but in a different way that you are blind to because you are attached to the idea that love is only about the acts of service. When you cannot see the way they may love you, you start to feel like all your efforts are for nothing and eventually the relationship ends.
You lose out on experiencing unconditional love. Since the only way you feel worthy of love is by what you do for others, it can become the only way you view love, on a conditional ground. Not only does this effect the way you receive love but also the way you give love. In order to have that unconditional love you have to stop putting conditions on love to begin with.
You're self-worth withers away, since you only see your worth through the lens of others. You only get to see a fraction of all the wonderful things within you because you only focus on a fraction of yourself. You are so much more that how others see you, but you have become obsessed with this one part and in the process neglected all the others.
You are less likely to enjoy the time you spend with others. You are constantly looking for ways to help others and that keeps your mind distracted off the present moment. It also spikes your stress levels by having to be hyper vigilant on the needs of everyone else so gatherings become less fun for you. The worst part is sometimes you don't even realize why it's so draining.

People pleasing robs of of more than we may realize and can leave us feeling even more empty and abandoned. It is not your fault you developed this skill, but it is your responsibility to choose if you want to let it control you or if you want to fix it. You deserve to be loved, by yourself and others, just how you are!

Benefits of Journaling for Veterans

Mon, 01 May 2023 15:53:58 GMT

How journaling can be beneficial to veterans after separating from the military.

Journaling is important for veterans after getting out of the military because it can help them cope with the emotional and psychological challenges of reintegration and recovery. Journaling can provide several benefits for veterans, such as:

Helping them prioritize problems, goals and responsibilities**¹
Tracking their symptoms, setbacks and successes** on a regular basis¹
Helping them better recognize, understand and deal with triggers**¹
Helping them identify negative or self-defeating thoughts and self-talk** so that they can challenge and reintegrate these internal messages using a more positive viewpoint¹
Allowing them to express and let go of the feelings** involved in stressful, traumatic or emotional experiences²
Providing an opportunity to construct a meaningful personal narrative** about what happened and how it affected them²
Enhancing their immune system functioning** and reducing health problems²
Reflecting on important life events** to give meaning to them and build a sense of personal identity³
Recognizing themselves as the authors of their experiences** with a feeling of personal agency and optimism³
Expressing gratitude** for the good things that happened and their impact⁴

Journaling can be done in different ways, such as expressive writing, autobiographical writing, visual journaling or gratitude journaling. Each method has its own advantages and can be tailored to the individual preferences and needs of the veterans. Journaling can be used as a stand-alone tool or as an adjunct to traditional psychotherapies. However, journaling may not be suitable for everyone, especially those with severe PTSD, low social support or high combat exposure⁵. Therefore, it is important to consult with a mental health professional before starting a journaling practice.

Source: Conversation with Bing, 5/1/2023

(1) Journaling as an Aid to Recovery - Recovery.org. https://recovery.org/pro/articles/journaling-as-an-aid-to-recovery/.

(2) Therapeutic Journaling - Whole Health Library - Veterans Affairs. https://www.va.gov/WHOLEHEALTHLIBRARY/tools/therapeutic-journaling.asp.

(3) Therapeutic Journaling - Veterans Affairs. https://www.va.gov/WHOLEHEALTHLIBRARY/docs/Therapeutic-Journaling.pdf.

(4) Military Veteran Use of Visual Journaling During Recovery. https://www.americansforthearts.org/by-program/reports-and-data/legislation-policy/naappd/military-veteran-use-of-visual-journaling-during-recovery.

(5) 5 Benefits of Journaling for Mental Health - PositivePsychology.com. https://positivepsychology.com/benefits-of-journaling/.

The Benefits of Mindfulness

Sat, 29 Apr 2023 20:37:00 GMT

Regain Your Control Through Mindfulness

Today we live in a world that is constantly on-the-go, always focused on the next thing, and because of this we can miss out on the world around us. Mindfulness can help us become aware of our thoughts as to not get lost in them. It also guides us back into the present, which can be beneficial to our mental health.

Being mindful can help by reducing our anxiety and depression. Since it has been shown that thoughts of anxiety are linked to worry about the future and thoughts of depression can stem from past memories; getting back to the present moment can break you out of that cycle and regain control. When practicing mindfulness you connect more deeply with your thoughts, especially the ones you avoid, allowing you to analyze them and then direct them in a way that is benifical and not detrimental for yourself.

This skill also helps with anything that triggers your response system; from everyday stressors to panic attacks. When your response system is triggered it usually sends your body into "Fight or Flight" mode which can create a racing heart, rapid breathing, thoughts of impending doom or other physical sensations. These feelings usually don't feel very good and throw us off our game, but having a way to combat them is important. Mindfulness teaches and allows your body to enter a state of relaxation, and return you to your normal state.

Mindfulness can also help with impulse control. Some people with a lack of impulse control will engage in things like binge eating, substance use, over spending, and compulsive sexual behavior, just to name a few. Most of the time when dealing with impulses it feels like you have no power over your choices or like you are on autopilot. These impulses usually originate in your mind and thoughts and by being able to connect with those thoughts you can slowly start to understand where they are rooted. Even if it doesn't immediately allow you to stop the impulse by being proactive it can help curb the feelings of guilt and shame that go with the act. It's like being a spy and gathering info on the enemy.

Trauma is another aspect that mindfulness can be a crucial healing tool. Trauma is known to send your body into the "Fight or Flight" mode most of the time without you even being aware as to why. Consistently being aware of your thoughts especially during triggering moments is a huge asset to discovering your specific triggers. Sometimes with trauma you don't know its exact origin, but by being mindful of your thoughts and actions you can start to discover more about your self and dive deeper into your subconscious. Once you do discover your tiggers mindfulness can by utilized in a different way, by training your body to recognize and create a safe place for yourself. Mindfulness gives the ability to self sooth in moments of distress and recondition your body to feel safe in those triggering moments.

Overall being mindful is a great tool for self improvement, as illustrated with only a handful of examples. It allows you to experience each moment more fully and gives grounding when facing tough situations.

10 Phrases You Can Say to Your Teen to Build Confidence

alex@alimentallife.com (Alex Koupal) — Fri, 28 Apr 2023 22:35:57 GMT

Building Your Teens Confidence Will Help Ensure They Make Good Decisions

As a parent, you want to see your teen grow into a confident and self-assured adult. Confidence is a critical component of success in life, and it starts with positive reinforcement at home. Here are ten things you can say to your teen to help build their confidence.

"I love you just the way you are." This simple phrase shows your teen that you accept them unconditionally, flaws and all. Knowing that they are loved for who they are will help build their self-esteem and confidence.

"You're capable of anything you set your mind to." Encouraging your teen to pursue their dreams and goals is a powerful way to build their confidence. By letting them know that they have the ability to achieve anything they want, you are empowering them to believe in themselves.

"I'm proud of you." Hearing that you are proud of them is an incredible boost to your teen's self-esteem. Make sure to acknowledge their accomplishments, no matter how small they may seem.

"I trust you to make the right decisions." Giving your teen the freedom to make their own choices and mistakes shows them that you have faith in their judgment. This trust will help build their confidence in their decision-making abilities.

"You are important to me." Letting your teen know that they are valued and loved is essential for building their self-worth. Remind them of this often, especially when they are going through a difficult time.

"I believe in you." Your belief in your teen's abilities can have a powerful impact on their self-confidence. By showing them that you have faith in their potential, you can help them reach new heights.

"Your opinion matters to me." Listening to your teen's thoughts and feelings can help build their confidence in their ability to express themselves. It also shows them that their ideas are valued and respected.

"You are a unique and special individual." Your teen is one-of-a-kind, and it's important to remind them of this. Celebrate their individuality and help them recognize their strengths and talents.

"You can handle whatever comes your way." Encouraging your teen to be resilient in the face of challenges can help build their confidence in their ability to cope with difficult situations. Let them know that you believe in their ability to handle whatever life throws their way.

"I'm here for you, no matter what." Knowing that they have your support and love, no matter what happens, can give your teen the confidence to take risks and pursue their dreams.

The importance of confidence cannot be overstated. A confident and self-assured teen is less likely to fall prey to bad decisions and people who may want to take advantage of them. Confidence is the key to success in all areas of life, from relationships to career to personal growth.

Building your teen's confidence starts with positive reinforcement at home. By saying these ten things to your teen regularly, you can help build their self-esteem, self-worth, and belief in themselves. Encourage them to pursue their dreams, express themselves, and take risks. Let them know that you love and support them unconditionally, no matter what. With your help, your teen can grow into a confident and successful adult.

Did you know, at Alimental Life, we do parental coaching sessions? Sign up here for a free 30 min parental coaching session.

How Can Coaching Help Veterans?

Wed, 26 Apr 2023 15:43:18 GMT

5 ways coaching can be beneficial to veterans.

Coaching can be a helpful tool for veterans who are transitioning from military service to civilian life. Often times this transition can take years to fully feel integrated and accepted into civilian life. Here are some ways that coaching can assist veterans during this process:

Goal-setting: A coach can help a veteran identify their goals and create a plan for achieving them. This can be particularly helpful when it comes to finding employment, as a coach can help the veteran identify job opportunities and prepare for interviews.
Mentoring: Coaches can serve as mentors to veterans, offering guidance and support as they navigate the challenges of civilian life. This can be especially valuable for veterans who may feel disconnected from their peers or who are struggling to find a sense of purpose.
Accountability: Coaches can help veterans stay accountable to their goals and commitments, providing motivation and encouragement along the way. This can be particularly important for veterans who may be struggling with mental health issues or who feel overwhelmed by the transition process.
Building resilience: A coach can help a veteran build resilience and develop coping strategies for dealing with stress and adversity. This can be especially important for veterans who are dealing with PTSD or other mental health challenges.
Connecting with resources: Coaches can help veterans connect with resources in their communities, such as job training programs, mental health services, and other support groups.

Overall, coaching can be a valuable resource for veterans as they transition from military service to civilian life. By providing guidance, support, and accountability, coaches can help veterans overcome the challenges of the transition process and successfully navigate this important life change.

Military Transition

Thu, 20 Apr 2023 13:16:46 GMT

What's it like getting out of the military?

Transitioning from military service to civilian life can be a challenging experience for veterans, and there are several difficulties that they may face during this transition. Here are some of the most common difficulties that veterans face:

Culture shock: Military culture is often very different from civilian culture, and veterans may experience culture shock as they try to adjust to life outside of the military.
Lack of structure: In the military, daily routines and schedules are very structured. When transitioning to civilian life, veterans may struggle with the lack of structure and may find it difficult to adjust to a more flexible schedule.
Employment: Finding employment can be a major challenge for veterans, particularly if they have been in the military for an extended period of time and have limited civilian work experience.
Financial difficulties: Many veterans struggle financially after leaving the military, particularly if they have not secured employment. This can lead to stress, anxiety, and other mental health issues.
Mental health: Veterans may experience a range of mental health issues as they transition back to civilian life, including depression, anxiety, and post-traumatic stress disorder (PTSD).
Relationship difficulties: Relationships can be strained during the transition period, particularly if the veteran's family and friends do not understand or support their experiences in the military.
Healthcare: Veterans may struggle to access healthcare after leaving the military, particularly if they do not have health insurance or if the healthcare system is unfamiliar to them.

These difficulties can have a significant impact on a veteran's well-being and quality of life, and it is important for society to support veterans during their transition to civilian life.

Dating for Men in Their 30's

alex@alimentallife.com (Alex Koupal) — Wed, 19 Apr 2023 19:22:58 GMT

What to Think About as a Man Dating in Your 30's

Dating can be a tricky business, especially for men in their thirties. At this stage in life, you may have already established your career, and you are looking for a partner who shares your values, goals, and ambitions.

Dating apps may have worked for you in the past, but now you are looking for more meaningful connections. So, where can you find women who share your interests, passions, and goals?

Here are some tips on how to meet like-minded women:

Join Groups and Clubs

One way to meet women who share your interests is to join groups or clubs related to your hobbies or passions. This could be a hiking club, a book club, a running group, a cooking class, or any other group that aligns with your interests. Not only will you have fun doing something you enjoy, but you will also meet women who have similar interests and values.

Attend Networking Events

Networking events are not just for business. They can also be a great way to meet women who share your career goals and aspirations. Attend industry conferences, seminars, or workshops that are relevant to your profession. This is a great way to meet like-minded women who are also looking to network and make connections.

Volunteer

Volunteering is a great way to meet people, including women who share your values and goals. You can volunteer for a cause that is meaningful to you, such as animal welfare, education, or environmental conservation. Not only will you feel good about helping others, but you will also meet women who are passionate about the same cause.

Take Classes

Taking classes is another way to meet women who share your interests and values. This could be a language class, a dance class, or any other class that you are interested in. You will not only learn something new, but you will also have the opportunity to meet new people.

Once you have met someone who shares your interests and values, it is important to think about what you want your life to look like with this person. Here are some questions to consider:

What do you want your life to look like with this person?

It is important to think about what you want your life to look like with this person. Do you want to travel the world together? Do you want to start a family? Do you want to start a business together? Having a shared vision for the future is important in building a successful relationship.

Will you have children? Will you not have children?

If having children is important to you, it is important to discuss this with your partner early on in the relationship. You want to make sure that you are both on the same page when it comes to starting a family.

If you and your partner do not want to have children, it is important to discuss this as well. Not everyone wants to have children, and it is important to find someone who shares your views on this topic.

Will you run a business together?

If you and your partner have entrepreneurial ambitions, it is important to discuss whether you want to start a business together. Starting a business with your partner can be a great way to build a life together and achieve your career goals.

Will she stay at home or will you?

If you and your partner decide to start a family, it is important to discuss whether she will stay at home to raise the children or whether you will both work. This is an important decision that can have a significant impact on your life and your relationship.

In conclusion, dating in your thirties can be challenging, but it is possible to find someone who shares your values, goals, and ambitions. By joining groups and clubs, attending networking events, volunteering, and taking classes, you can meet like-minded women who share your interests.

Here are some of my favorite networking groups:

www.venturecafephoenix.org

www.meetup.com

www.phoenixchamber.com

www.bni.com

If you'd like additional support dating in your 30's, schedule a free Lifepath Mentorship consultation!

Managing Chronic Pain

Wed, 15 Mar 2023 15:00:04 GMT

Some Recommendations on Chronic Pain Management

Chronic pain is a debilitating condition that affects millions of people around the world. It can impact every aspect of your life, making it difficult to perform daily activities and enjoy your favorite hobbies. I thought I understood chronic pain and had an idea of what people with chronic pain were going through. I had seen extended family members and close friends deal with it and struggle for years. However, I never did understand why they would turn to drugs and alcohol to cope or why they were so depressed or wanted to give up on life. I always thought it was something they should just push through, deal with and with a positive mindset, medication, an anti-inflammatory diet, and some exercise they should be able to live a happy life and overcome the pain. That was until I experienced chronic pain myself. Oh boy, was I in for a slap in the face!

I've struggled for over 4 years now with debilitating vertigo and chronic pain. So bad that I was unable to function at a job I had for over 15 years, I had to go on intermittent disability, I struggled every day to get out of bed and would cry in pain trying to change my daughter's diapers in the mornings. Fortunately for me the vertigo was curable, which... I wouldn't wish vertigo on even my worst enemy! For anyone dealing with Vertigo and still alive, my hats off to you. I've never wanted to check out of this life for anything until I experience DAYS of vertigo.

While my vertigo is no longer present, I still struggle with chronic back pain. I have good days and bad days. Bad days take me out, mentally and physically. It's like a never-ending loop of pain-related depression and defeat, followed by pain-free happy days with tons of optimism. I'm not one to take pain medications, SSRI's or other drugs unless absolutely necessary. However, after trying to manage my pain and depression with nerve ablations, epidurals, exercise, nutrition, supplements, movement, physical therapy, prolo therapy, I finally caved and tried pain meds. Which for me, made me mentally dumb and useless. I hated them. I rather cry and feel the pain, then sit numb on my couch watching TV dead to the world. I did finally reach out to a Psychologist and received an ADHD diagnosis. Which is a whole other blog to write. But the medication I was placed on to help manage my ADHD was also a medication that helps with nerve pain. This was the first time I experienced some relief from the anxiety, depression, and intrusive thoughts, and had a few more manageable pain days.

While my pain is still excruciating some days, I'm hopeful for relief. I know I'm luck to have a chronic pain condition that might be able to be treated with surgery. However, not everyone know's the cause of their pain.

Below are a few way to help manage chronic pain, to reduce inflammation without relying solely on medication.

- Anti-Inflammatory Diet - This involves consuming foods that are high in antioxidants and low in processed sugars and saturated fats. Eating foods like fruits, vegetables, and fatty fish can help reduce inflammation and ease pain.

- Supplements - Supplements such as magnesium can also help ease pain. Magnesium is an essential mineral that plays a role in muscle and nerve function. It can help relax muscles, reduce muscle spasms, and alleviate pain. Other supplements like turmeric and ginger are known for their anti-inflammatory properties and can also help reduce pain and inflammation.

- Listening to Your Body and Taking Care of Yourself - Making time to take care of yourself and give yourself grace to rest on high pain days is essential for managing chronic pain. This may involve taking time off work or reducing your physical activity level to prevent further strain on your body. Practicing relaxation techniques like yoga, meditation, or deep breathing exercises can also help ease pain and promote relaxation.

- Regular Exercise - Exercise such as walking and stretching can also help reduce chronic pain by improving flexibility, strength, and endurance. Low-impact activities like swimming, cycling, or walking can help reduce pain and inflammation without putting additional strain on your body.

Overall, managing chronic pain without medication requires a holistic approach that involves reducing inflammation, taking supplements, and taking care of your body on high-pain days. By adopting healthy lifestyle habits and seeking support from healthcare professionals, you can learn additional ways to help manage chronic pain and improve your quality of life.

Importance of Vitamin D

Mon, 06 Mar 2023 18:00:00 GMT

Why Is Spending Time Outside So Importaint?

One of my favorite things to do with my clients is walking visits. Not only does walking and talking allow us to habit stack, and get some exercise, it also improves mood, boosts brain health and a little exposure to the sun can significantly boost Vitamin D levels.

But why is Vitamin D so important? Vitamin D is an essential nutrient that plays a vital role in the body's overall health and wellbeing. The primary function of vitamin D is to help the body absorb calcium, which is necessary for strong bones and teeth. However, vitamin D also plays a significant role in maintaining mental health.

Studies have shown that people with low levels of vitamin D are more likely to experience body aches, depression, anxiety, and other mood disorders. Vitamin D helps regulate the production of serotonin, a neurotransmitter that influences mood, appetite, and sleep. Low levels of serotonin are associated with depression and anxiety.

In addition to its effects on mood, vitamin D also plays a role in cognitive function. Studies have shown that low levels of vitamin D are associated with an increased risk of cognitive decline and dementia in older adults.

Getting enough vitamin D can be challenging, especially during the winter months when sunlight is limited. However, there are several ways to boost your vitamin D levels and take steps to improving your over all health.

- Spending time outdoors and exposing your skin to sunlight can help your body produce vitamin D.

- Foods such as fatty fish, eggs, and mushrooms are also good sources of vitamin D.

- Taking a vitamin D supplement can help.

If you are experiencing symptoms similar to fibromyalgia, body aches, fatigue, depression or anxiety, it is important to speak with a healthcare professional to determine if a vitamin D deficiency may be contributing to your symptoms. In some cases, vitamin D supplements may be recommended as part of a treatment plan.

Overall, the importance of vitamin D for mental health cannot be overstated. By taking steps to ensure you are getting enough vitamin D, you can support your mental health and overall wellbeing. If you're not sure where to start? Contact me for a free consult and I can get you started with a recommendation on testing you Vitamin D levels, such as home tests, naturopath referral or even a referral to a PCP.

To book a session with a coach click here.

How to Start Investing in Your Future Today

Thu, 16 Feb 2023 16:15:00 GMT

How to Start Investing in Your Future Today

Many young adults feel overwhelmed when it comes to investing, budgeting and saving. With the cost of living rising and the uncertainty of the job market, it is easy to understand why so many people feel helpless when it comes to their financial future. However, there are many simple steps you can take today that will ensure you have a secure financial future.

Budgeting Basics

The first step for any young adult looking to invest in their future should be creating a budget. A budget can help you stay accountable for your spending habits and make sure your money is going where it needs to go. The easiest way to create a budget is by using an app such as Mint or YNAB (You Need A Budget). These apps allow you to track your expenses, set up reminders for bills, and even create customized spending limits. For some of my clients who have a lot of transactions or complicated finances, I also recommend programs like QuickBooks Online where you can categorize spending and look at your bottom line month after month, as well as past trend lines to see where you're spending the most.

Saving Money

The second step is creating a savings plan. Setting aside a certain amount of money from each paycheck into an emergency fund or savings account can help alleviate some of the stress that comes with unexpected expenses or life changes. It's also important to remember that investing in yourself doesn't always mean taking out loans; sometimes it means sacrificing short-term luxuries or experiences for long-term financial stability.

Generational Wealth & Retirement

It's never too early to start planning for retirement! Contributing funds towards retirement accounts like 401(k)s and IRAs can help you reap the rewards later on down the road. Additionally, thinking about how you want your legacy to live on after you're gone is just as important as planning for your own future; setting up college funds or trusts now can ensure that younger generations of your family are taken care of in years to come.

Financial wellness isn’t something that happens overnight; it takes time and dedication. By budgeting, saving money and investing in yourself today, you are taking control of your financial future and creating generational wealth for those around you! Take small steps now and watch how they add up over time—you’ll be amazed at what compounding interest can do! Invest in yourself today and reap the rewards tomorrow!

Feeling Lost? Here are 8 Steps to Rediscover Your Purpose in Life

Thu, 16 Feb 2023 15:45:00 GMT

Feeling Lost? Here are 8 Steps to Rediscover Your Purpose in Life

Have you ever felt like life has no purpose? As if the spark of life has been extinguished, leaving you stranded in an endless cycle of monotony and despair? You’re not alone. At one point or another, many of us have experienced these feelings. But there is hope—you can rediscover your purpose in life and find joy again.

1) Sit with Your Thoughts : It can be difficult to reflect on our lives when we’re so caught up living it. Take a moment to sit with your thoughts and ask yourself what you want from life. What goals do you have? What matters to you? This process of self-reflection can help you gain clarity and better understand what makes you happy.

2) Reach Out for Help: Don’t be afraid to ask for help if you need it. Talk to family, friends, or even a professional about how you feel; often times receiving honest feedback from outside sources helps us gain perspective on our own situation.

3) Faith & Trust Your Intuition : We all possess an inner voice that guides us in the right direction. Listen closely and trust your intuition; it knows best!

4) Do What Feels Right: With newfound clarity, take action towards what feels right to YOU—not what society tells you should do. You are the master of your own destiny—choose wisely!

5) Find Your Own Path: Stop comparing yourself to others; they are on their own journey, not yours! Follow your own path; don’t let anyone else define who YOU should be or how YOU should live your life.

6) Life Editing: Is there something in your life that is simply “taking up space” and not bringing any joy into your life? Remove them! Make a list of things that don’t bring happiness into your life and start making changes today!

7) Toxic Habits & Stressors: Identify any toxic habits or stressors that may be preventing you from living happily and take action to reduce their influence in your day-to-day routine.

8) Find Happiness Again!: Give yourself permission to enjoy life again—it is YOUR life after all! Be mindful and commit time each day towards activities that make YOU happy such as reading, writing, cooking, exercising etc.

Feeling lost in life can happen at any age but it doesn’t mean that it has to stay this way forever. By following these 8 steps outlined above, we can begin our journey towards finding our true purpose in life and reclaiming control over our future. So take the first step today—sit with yourself, reflect on what matters most in YOUR life, then follow those insights until they lead you back home! Good luck on this adventure called LIFE :)

How to Land Your First Job and Make a Lasting Impression

Sun, 05 Feb 2023 16:07:09 GMT

How to Land Your First Job and Make a Lasting Impression

So you’re ready to embark on the journey of looking for your first job. You may be feeling overwhelmed and intimidated, but don’t worry - you can make a great impression in the working world even without prior job experience or much schooling. Here are some tips on how to land that dream job and make a lasting impression.

Creating Your Resume & LinkedIn Profile

The very first step to getting your foot in the door is creating an impressive resume and LinkedIn profile. Even if you don’t have any job history, you can still highlight all of your volunteer experiences and extracurriculars. Including your coursework, awards/recognitions, certifications, and any other relevant skills will help paint a better picture of who you are as an employee. Don’t forget to include all contact information such as phone number, email address, etc., so recruiters can easily reach out!

How to Interview & Follow Up After Rejection

Interviews are an important part of the job search process – it’s a great way for companies to get to know applicants better than what their resumes tell them. Show up early (at least 15 minutes) so they know you take punctuality seriously; dress professionally; be prepared with questions; and maintain eye contact throughout the interview. Afterward, thank them for their time with a follow-up email or note card. If you don’t receive that job offer after interviewing, stay positive – rejection is just part of life! Take it as an opportunity to learn from mistakes and connect with recruiters again in the future. I would even suggest connecting on LinkedIn with the person you interviewed with and everyone you met that day during your interview. Keep yourself top of mind, you never know, they probably liked you, but just didn't feel like you were a fit for that specific role, or had already had an internal candidate in mind. You might just get a call back for another opportunity!

How To Find Jobs With Higher Wages

When searching for jobs that come with higher wages, look for positions that require more specialized skills. It’s also helpful to look into industries where there is less competition - this increases your chances of landing higher-paying jobs since employers will be more inclined to hire someone who stands out from other candidates! Additionally, research salary ranges within specific fields so that you can negotiate your salary if needed. Knowing what type of compensation range is typical in certain industries helps give leverage when negotiating salaries or wages - it shows employers that you are knowledgeable about the industry and serious about getting fair compensation for yourself!

Looking for your first job doesn't have to be intimidating - with some preparation and hard work, anyone can make a lasting impression in the working world! Start by creating an impressive resume and LinkedIn profile; practice proper interview etiquette; stay positive through rejections; make connections; look into higher-paying jobs that require specialized skills; research industry salary ranges; and never forget why employers should hire YOU above all else! With these tips in mind, go forth confidently into the working world knowing that success awaits! Good luck!

The Dark Side of The Super Bowl - Keeping Our Children Safe From Human Trafficking

Sun, 05 Feb 2023 15:53:59 GMT

The Dark Side of the Superbowl - Keeping Our Children Safe From Human Trafficking

With Super Bowl LVII in town this week, it's an exciting time of year for sports fans and everyone here in the greater Phoenix area. It’s a day to get together with family and friends, enjoy some snacks, watch the game, and perhaps even place a bet or two. According to Glendale Economic Development and 2015 Super Bowl Committee, the last time Arizona hosted the Super Bowl was in 2015 it generated $719,000,000 in revenue and brought in more than 120,000 visitors. But while the Super Bowl offers plenty of opportunities for tourism, economic growth, and just overall fun, it also brings an increased risk of human trafficking. This issue is particularly pertinent in Arizona, where the Super Bowl will be held this year. Here’s what parents and educators should know about teen safety during this big event and how to prevent human trafficking at-risk behavior among our children.

Human Trafficking During Big Events

Unfortunately, large public events like the Super Bowl often provide an opportunity for human traffickers to target vulnerable individuals—including minors—for exploitation. Human trafficking involves exploiting someone through force, fraud, or coercion in order to make money or gain power over them. During big events like the Super Bowl, traffickers have been known to target vulnerable teens who are looking for adventure or trying to escape home life. You may think that only our young women are at risk, but young boys, LGBTQ youth, migrant Working communities, the Homeless and people with developmental disabilities are often targeted. To read more about vulnerable populations click Here.

At-Risk Behaviors

There are certain behaviors that can put teens at greater risk for human trafficking during the Super Bowl weekend. These behaviors include: going out alone late at night; accepting rides from strangers; engaging in drug use; and not understanding their own value as an individual. If your child is exhibiting any of these behaviors during the week leading up to or following the Super Bowl, it’s important to talk to them about why they may be engaging in these dangerous activities and how you can help them stay safe from predators who may be targeting them for exploitation. Also, look out for self-trafficking. With dating websites and the popularity of sugar daddy platforms that offer an exchange of money, goods or services for a 'date' it's easy to overlook the predatory nature of these exchanges.

Preventative Measures

As parents, here are some preventative measures you can take steps now to ensure our children stay safe throughout the week (and beyond). First and foremost, ensure that your child knows their full name (including middle name), address, phone number, age/birthdate and other important information like parents’ names so they can easily identify themselves if necessary. This information may seem basic and you might assume your child knows this information, but please double-check. Additionally, make sure your child has access to emergency contacts (parents/guardians/cousins/aunties/friends) that they can call if they feel uncomfortable or unsafe in any situation. Finally, discuss with your child how they should handle different situations that could arise – such as being approached by a stranger, or being asked to participate in risky behaviors – so they know exactly what to do if something occurs unexpectedly.

The risk of human trafficking increases significantly during large public events like the Super Bowl weekend in Arizona this year. Parents and educators should take measures now—such as talking to kids about at-risk behaviors—to ensure our children remain safe throughout this exciting time of year. By taking proactive steps now we can all work together towards preventing human trafficking from occurring at these large events so no one falls victim to its devastating effects ever again!

If you suspect trafficking please report it, every piece of information is helpful.

Report Human Trafficking in Arizona

Report Human Trafficking Anywhere in the US

A Guide to Avoiding Burnout and Growing Your Career Path

Sun, 05 Feb 2023 15:18:48 GMT

A Guide to Avoiding Burnout and Growing You Career Path

Have you ever felt like you’re working hard, but not getting anywhere? That feeling of burnout can be all too common for entrepreneurs and founders. With the right business consulting and a clear vision of what you want from your career path, it is possible to set yourself up for success. Here are some tips for avoiding burnout and growing your career path.

Have a Plan for Your Career Path Growth

It’s essential to have a plan for where you want to go in your career. Without setting goals and having a clear plan of action, it’s easy to fall into a cycle of busy work that doesn’t really get you any closer to your long-term goals. Setting achievable goals and breaking them down into tasks will help keep you motivated and help make sure that every action taken leads towards growth in your career path. Having a plan also makes it easier to identify areas of improvement or potential opportunities that can help take your career even further.

Surround Yourself with Positive People Who Support You

Having people around who support your goals and can provide helpful advice is essential when venturing out on a new career path. Find peers or mentors who have been through similar experiences before, as they will be able to provide valuable insight from their own successes and failures. Having these people in your life will also give you someone to turn to when times get tough, which can help prevent burnout in the long run.

Take Care of Yourself

Above all else, take care of yourself! If you don’t prioritize self-care it is easy to become overwhelmed by the demands placed upon us in our career or personal lives. It is important to find balance between work and life so that we are able to stay energized throughout our journey towards success in our chosen field or industry. Taking time each day for activities like yoga, meditation, reading, or just taking a walk outside can make a huge difference in how well we are able to handle stressors along the way.

Building an ambitious career path doesn’t have to mean sacrificing joy or happiness along the way. With proper planning, guidance from those more experienced than us, and taking care of ourselves mentally and physically, we can build successful careers without burning out along the way. By following these steps we will be better prepared for the challenges ahead while keeping our energy levels high enough to sustain success throughout our journey towards achieving our ultimate goals!

The Power of Mentors

alex@alimentallife.com (Alex Koupal) — Tue, 17 Jan 2023 16:00:02 GMT

How to Choose a Mentor

Do you or have you had a mentor in your life? What was the impact of this person, and how did the influence of this individual affect the trajectory of your life? Did this mentor inspire you? Did they encourage you to achieve and grow as an individual?

Now think about how you came across this mentor and formed this mentor, mentee relationship. More than likely, this mentor was either a teacher, boss, coach, or colleague that assigned themselves to you. Someone who saw something in you, and took it upon themselves to provide the opportunity for mentorship and it was up to you to take it.

Now imagine, if you could have chosen your mentor. Someone who was living the lifestyle you wanted to live? Someone bigger than life. Imagine being at an expo and being inspired by a keynote speaker. What if you could ask that CEO to coach you to be just like her? Do you think she would say yes?

Or imagine, always wanting to be a published author, putting an amazing book down, then sending an email to the author of the book with a request to him/her about mentoring you on how to write and acquire a successful book deal? How cool would it be, if he said yes!? Do you think he/she would?

The answer might surprise you!

Most successful people and people of influence KNOW the power of mentors because they probably experienced it themselves. The saying is true, “you ARE the median of the 5 people you surround yourself with”. OK, 5, 10, 100 people… whatever your network may be. Your network IS the catalyst to your success.

For example, if you want to go into solar energy, start by finding solar energy networking groups. Introduce yourself to solar regulations groups and city officials that are interested in solar initiatives. Until you get out there and let others know what you’re interested in, how are they supposed to know? Be vulnerable and honest, ask lots of questions. Most people are willing to help and support authentic, inquisitive, and passionate people.

Another example, say you want to be a successful author of science fiction novels. Sure you could do months of research online about successful ways to launch a book, but why, when you could ask an expert who has used a proven system over and over again to share their path to success with you! What that individual will send you in an email or tell you in a 20 min call would save you months or research and years of trial and error. I’m not saying you don’t have to put in the work… you do, however, work smarter, not harder.

Humans by nature are social creatures and we all typically want to make our mark on society and the next generation. I’d bet on the fact that your ideal ‘what if’ mentor had a mentor themself. Someone who championed them to get their first break, and second, third, etc. I’d also bet that this individual recognizes the power these mentors gave them and would be willing to return that favor to someone else. Especially if they could see themselves in you or relate to your story.

So look around at the people you currently surround yourself with. Is this where you want to be? Is there a mentor in your existing network that feels just out of reach, that you could take a risk on? If not, maybe consider expanding your network and looking outside of your circle for someone you admire or want to be like. Consider not only their success but their character, presence, and energy. Is this a person you could aspire to? Someone you could trust to help guide and champion you? If so, reach out. Make yourself known. It might not be as easy as an email or phone call, but find out what organizations they are involved in, go to networking events that they are interested in to begin exposing yourself to the lifestyle they live, and the things they find contribute to their success. Guarantee if you bump into them a few times while pursuing your passion, they will give you some time.

If you’re interested in engaging with a ‘what if’ mentor and not sure how to go about it, schedule a FREE Lifepath Mentorship appointment for some tips and tricks on how to find and engage a new mentor.

Combating Teen Depression & Fatigue

Mon, 09 Jan 2023 22:54:20 GMT

Tools and Techniques to Help Combat Depression and Fatigue.

Dear Alex,

My daughter is dealing with depression and low energy. We believe a lot of it is her age and situational however we decided to take her to a psychiatrist who put her on medication. She took the medication for a month and a half and then decided it wasn’t for her and she stopped going to therapy. I’m worried about her and not sure how to help. She’s open to my suggestions about eating better and getting exercise, etc. but I’m not sure how else to support her. Please help.

- Concerned Parent

Dear Concerned Parent,

It sounds like you’re already ahead of the game here and your daughter has an amazing support system within you. While I’m not a licensed therapist or nutritionist, below are some recommendations of things to look into to help support your daughter’s mental health and boost her energy.

o Underlying Health Issues – If you haven’t already, I’d suggest getting her a checkup with her pediatrician or family doctor, just to rule out any general health issues that might be hiding behind these symptoms.

o Sleep – I find with my clients suffering from depression and fatigue, setting a routine sleep schedule typically helps. Waking up and going to sleep relatively around the same time of day, EVERY day, helps reset your circadian rhythm and re-balance hormones such as cortisol. Check out this article to learn more about sleep cycles and cortisol Exercise – Exercise is a great way to not only improve overall health but to combat depression. When we exercise the body releases endorphins, aka ‘feel good chemicals’. Check out this article by Harvard Health about exercise being as effective as antidepressants

o People – This is a tricky one. Sometimes the people we surround ourselves with can contribute to our depression. It could be a friend, bully, teacher, parent, romantic partner or someone in her life that’s causing her to feel down. There’s a really good life editing exercise I like to present to teens to help them identify who the toxic people are in their lives, that seems to really help. Being able to identify these individuals is helpful and learning tools and techniques to set boundaries with them, could significantly improve her mood and reduce stress hormones such as cortisol. If interested in providing her with this life editing tool, here’s my Free Lifepath Mentorship Consultation link let’s chat and get her started.

o Joy – Sometimes depression is just because there’s not enough joy in life. Kids are under so much pressure to perform and be a certain way, especially with social media. That I think they oftentimes forget to be kids and experience goofy joy. They don’t always get to be their authentic selves and just be weird and find joy in silly things. With teens, it can be hard to get them to spend time with us as parents. If you can’t get your teen to go to the park and swing on the swings with you or do a craft, the next best thing is to lead by example. Let your guard down around your teen. Be goofy or weird, laugh at yourself and don’t be afraid to make a mess! If they see you being happy and kind to yourself, they may want to engage in the fun.

o Supplementation - There’s quite a bit of research to support the use of nutrition and supplementation to increase energy and impact depression. I would suggest looking into the following:

Magnesium Glycinate

Here are a few really good scientific papers about the impacts of Magnesium and mental health

o PubMed

o NCBI

Here's another good resource on various types of Magnesium

Methylated B Vitamins

Here's a great paper on B Vitamins

o Genetic Testing - If depression runs in your family, it could be related to a genetic factor. To test for genetic variation, it’s usually done by a blood test. I know 23 and me does it and typically do would your doctor or a naturopathic doctor. Here's an article about various genetic markers . Knowing if there is a marker in genetics, makes it easier to treat. For example, I have a gene mutation that makes it harder for my body to convert b-vitamins, so simple supplementation with the methylated b vitamins makes my body run more efficiently and gives me greater energy! Genetic testing could also provide some insight for your psychologist to be able to prescribe medication that is more likely to work for you.

There really isn't a one size fits all treatment plan for boosting energy and combatting depression. However, using a combination of the tools above could make a significant impact on your daughter’s life. If you feel comfortable with sharing this list with your daughter, please do. She's the one that has to want to make these changes and getting her buy-in will increase her chances of success. Wishing you the best of luck on this journey and please feel free to reach out should you need additional support.

For more information or to schedule a parental support call, please click here .

Growing Through Career Stagnation

Wed, 20 Jul 2022 19:03:01 GMT

When growing in your career there is often a question that arises - stay where you are, stagnant as it may feel, or take the big scary leap and grow into something new. Sometimes it is moving between departments, or pay scale levels - more often than not it is making the transition from helper and "do-er" to leader. If you have hit that point in your career, here are some tips for navigating your next move.

Be Prepared for Changes in Your Work Relationships

Many employees, particularly female, will find themselves sticking in lesser roles because of the social benefits. There is a comfort in being liked, receiving praise and affirmation for a job well done, and being able to avoid conflict. "Work spouses" and best friends at work are great for overall employee satisfaction, but may require you to have some serious conversations about what to expect as your role changes. Take charge and set some healthy boundaries.

Practice Self-Awareness, and Prepare by Asking for Help

Have you found yourself waiting to be tasked with projects or offering to take on more when you know you're already pushed to your limit? This puts you in reactive mode, with no room to think big or see beyond your giant task list. Could you be at fault for your lengthy task list? If so, consider talking to your manager. With them you can shine light on how much you really do, show that you have a good grasp on time management and ask for help in prioritizing tasks or delegating where possible.

Be a Coach (and Be Coachable!)

A great leader is one that empowers others. When you start coaching others and teaching them new skill sets, you will establish yourself as a leader within your team. One of my favorite ways to do this is to teach someone else your job. This may sound counterintuitive, but if someone else knows how to do your work, then it's easier to delegate and makes promoting you to the next position easier for your employer. The power in delegation is it opens your time and mind to working in your strengths. You can produce more valuable outputs that are unique to your skill set and way of thinking.

Keep open to a higher level coach for yourself. It can be someone inside your industry, or you may benefit more from personalized coaching from a life and career coach. Working through your goals, developing your language and confidence, as well as having a partner in accountability will make you more prepared for your next steps.

Speak Up

How often do you say "I'm Sorry", "this might be silly but", or "I just thought I would" when providing your input? Changing the way you speak and share ideas to sound more confident and direct, will allow your employers a better picture of the value you bring to the table. More importantly, it will help you to stand a little taller and embrace your worth. Share your ideas bravely and often. This is also the time to get comfortable with discussing difficult subjects. Set time to speak with your manager and let them know your intentions.

Make the Hard Choices

There does come a point when the choice will be in front of you - continue in your current environment, or look outside for new opportunities. There are pros and cons to both options, and it's important to have someone to bounce your ideas and concerns off before making the decision to change. But do not fear the change itself - the world has more than enough space and need for your specific brilliance, you just have to bring it to the table, wherever that table may be.

Where do I meet others?

Wed, 20 Jul 2022 06:51:56 GMT

Dear Alex,

I spend the majority of my days at home by myself watching the movie channels and trying to keep myself busy around the house. The kids come by on the weekends sometimes, but after my wife passed I really don't have a social life. I'd like to get out and meet people, just not sure how to do it or where to go to meet others my age.

~ Lonesome

Dear Lonesome,

My sincere condolences for your loss and thank you for your outreach. Loneliness comes in many forms, and becomes particularly prevalent as we move into the later stages of our lives. Not to mention, the residual effects of isolation due to Covid has compounded the frequency and severity of loneliness by all populations.

The area of loneliness has been a well researched topic and we know that loneliness is a contributing factor to more severe physical and emotional health concerns. So much so, that doctors are encouraged to assess patients for loneliness and treat it with the same level of care as depression.

As you already know, loneliness can be combated through socialization. So let’s talk about how to open up your social circle and where you might want to start looking for new opportunities to make friends and have experiences. When working clients experiencing loneliness, I always like to start with these first few questions…

What activities do you enjoy?
Is there anything you wish you knew how to do or want to experience?
Where have you felt most comfortable and had the most fun in the past?
What kind of community are you looking for?

These questions should get you started. If you enjoy painting, look up a painting class at the local community center or community college and enroll. Finding an activity to engage with in a group setting is the easiest way to make connections and feed your soul. Other ideas might be a local book club, bowling league, or a bingo night. Invite your neighbors over for dinner and try cooking something new. Check out the local recreation center, club house, library, rotary club, community colleges for game nights, volunteer opportunities, social events and adult classes. Volunteer with your zoo, museum, or food bank and build connections while fostering community growth.

Enjoy the process and be kind to yourself. Maybe share these new experiences with your kids. Let them know you are trying to create some new connections to combat your loneliness, and share with them how it goes. They can be an encouragement for you as well, and may help you find another avenue to explore.

If you need help finding clubs, groups or organizations you’re interested in, send me an email. Happy to connect you with relevant groups in our community.

Preferred Pronouns

Sat, 02 Jul 2022 06:52:25 GMT

Dear Alex,

I'm very nervous in writing here as I'm afraid to use the wrong words and cause trouble. My grandchild recently shared that she has “prefered pronouns" and wants to be referred to as “they”. I adore her, and I want to be supportive, but I am so confused about what this actually means. Help!

~ Bewildered Grandparent

Dear Grandparent,

Thank you for asking this question. They (your grandchild) has obviously chosen you as a safe and supportive person in their life. Your support and acceptance of this request will shape the future interactions they will have with others when sharing pronouns and identity markers moving forward.

The best way to be supportive of your grandchild is to respect and honor their request. Now that you are aware of your grandchild’s preferred pronoun, make an effort to use it. If you make a mistake, correct yourself without judgment. It might take some time to get used to using the pronoun they, as it’s not a familiar way of referring to your grandchild.

If you want to know why they identify as they,…ask them! This is your chance to learn more about your grandchild and grow closer together. Try to keep an open mind and really hear what they are saying. You may have to change the way you were taught to think. For example, there is a clear distinction between anatomy, gender, pronouns and sexual orientation. While these four identifiers can be linked they don't necessarily need to be.

Try not to pressure your grandchild into sharing their sexual orientation, this is non-related to pronouns or gender identity and it is for them to share with you when they are ready. Remember, gender identity is how someone sees, expresses and understands their own self, and it can evolve and change with the individual as they change! Allow your grandchild to explore this fluidity as they establish their own identity.

The conversation doesn’t have to be had in one sitting. Creating an ongoing open dialogue around this topic might open communication and insight across generations. Allowing the both of you to find common ground and respect for each other's beliefs and understandings. You might be surprised by what you learn from them!

If you are having difficulty starting this conversation or need some guidance on how to approach them, please feel free to reach out.

So Lazy I Can’t Stand It

Sun, 12 Jun 2022 06:54:46 GMT

Dear Alex,

My daughter is 16, and is just so lazy I can’t stand it. Stereotypical, I know, but she has no motivation to do anything beyond the bare minimum in school, at home, and has given up on her after school activities. Her sleep and eating habits are atrocious. She says she’s just “overwhelmed with everything,” but she has nothing to be overwhelmed with. How do I help her? Or better yet, when does this lazy streak end!? I keep waiting for her to start acting like an adult, and get ready for college, but I fear it will never happen.

~ Busy Mom

Dear Busy Mom,

Seeing changes in our kids can set off warning bells in our minds, and create a new set of worries in our hearts. I hear your frustration, and also sense your concern.

With any significant change in a teen’s behavior and lifestyle, it is wise to rule out physical factors like Vit. D deficiencies, mono, thyroid and other physical illness. With a clean bill of physical health, It’s likely the ‘laziness’ stems from mental state, real or perceived. You may be surprised to hear laziness in teens, may actually be a manifestation of depression and anxiety.

Teen mental health issues tend to go underdiagnosed because they are excellent at masking symptoms and truly believe this depressed state is the new normal. In my practice I see teens struggle with feeling out of control of their own circumstances, lacking the confidence to speak up and eventually settle into the new ‘depressed’ life they feel doomed to endure. They don’t know any difference, so they shut down and bear it.

When your daughter says she feels overwhelmed, it may be the only word she has to describe feelings of pressure placed on her by friends, school, herself or home. The effects of societal pressures combined with constant barrage of social and peer pressure can make even the most mentally stable teen buckle. Coupled with possible underlying feelings of low self-confidence and autonomy it’s not surprising so many teens are struggling with anxiety and depression.

Try approaching her differently. Show her she has value to you, take her on a parent/daughter date and let her guide the conversation. Reconnect and show concern rather than disappointment. Bring up the changes you’ve seen and give her some freedom to make suggestions about changes that might simplify things for her. Can she set one small, attainable goal to build back some confidence and sense of control? Can you help her find time and space to connect with the people and activities she enjoys most? How can you work together to make healthy food choices easily accessible to her for overall wellness support?

If she does not respond well to these suggestions from you, consider engaging with an auntie, teacher, or trusted mentor who can provide guidance without the pressures of parental expectations she may be manifesting.

As we come into the summer months, keeping in mind isolation from friends can intensify some of these difficult feelings. If your teen shows worsening signs of behavior, mood, or seems inclined to hurt herself, do not hesitate to reach out for professional help. If she refuses to see a medical professional or doesn’t find value in treatment, please call me. While I’m not a licensed therapist, I am a bridge and sometimes coaching is all that’s needed. A coach can give your child a neutral, confidential mentor that they can trust with their problems and coach them on how to better communicate with their parents. In turn, a coach can provide insight and guidance to you as a parent, on how to best provide support for your child, without betraying this trust.

For more information on teenage depression and anxiety, or to see if coaching may be a good choice for you or your teen, visit www.alimentallife.com

Stagnant at Work

Sat, 30 Apr 2022 19:03:01 GMT

Dear Alex,

I'm stagnant at work and don't know how to advance. I've done well in my position and now I
want to move out of the subordinate role and be seen more as a leader, and position myself for
career growth. What I'm stuck on is getting out of the role of "helper" since that's what I have
always done. Where do I start?

~ Helper Monkey

Dear Helper Monkey,

This is a prevalent question. I think sometimes we assume the role of the do-er rather than the leader to
fit in and be liked. It's a great way to receive praise and affirmation, as well as avoid conflict. Unfortunately
this do-er mentality becomes a detriment to our ability to be seen as a leader. Here are some ways to
make changes on your path towards leadership.

Practice Self-Awareness and Ask for Help – Have you ever been told you are too valuable in your current
role to be moved? Being overly busy or willing to take on more than you are able to complete is not a sign
of a great worker— it is a roadblock to future opportunities. Become aware of how you manage your time
and workload. If you've got too much on your plate, you are performing in a reactive mode, with no room
to think big or see beyond your giant task list. Bring a plan for streamlining to your manager, let them see
your time management skills and how you can solve higher level problems.

Coach Others – A great leader is one that empowers others, which often includes coaching others
and teaching new skill sets. One of my favorite ways to do this is to teach someone else your job. This
may sound counterintuitive, but if someone else knows how to do your work, it makes promoting you
to the next position easier for your employer. Letting go can feel uncomfortable, but there is power
in delegation. Open your time and mind to working in your strengths and producing more valuable
outputs that are unique to your skill set and way of thinking.

Speak Confidently, and Speak Up! – Time to remove "I'm sorry", "this might be silly but", and "I just
thought I would" from your vocabulary. Being more direct and confident when sharing will better
represent the value you bring to the table. Don't hold back when you have a new idea — even the
worst ideas can inspire something great! This is also the time to speak with your manager and let them
know your intentions. Review the organization structure and know where you want to grow. If there are
open positions within your organization, how can you apply? Be prepared, this process may require you
speaking to the next manager above yours.

Explore Your Options - You may want to look for a role outside your current company that is more closely
aligned with your future goals. To begin, practice interview skills and revamp your resume with the help
of a mentor or coach. When interviewing, relax and enjoy, and feel free to take the lead and guide the
conversation. Display your leadership skills and ask for more - more money, more responsibility, more
recognition and more of what you want. Negotiation is expected at higher levels in the hiring process. Do
not be afraid to ask for something that seems too big, you might be surprised with a positive counter offer,

and you will enjoy the opportunity to continue growing!

Planning for the Future with Your Teen

Sun, 03 Apr 2022 21:33:40 GMT

Do you remember what it was like to be a Junior or Senior in high school? While we all have our own experiences, many of us in the baby boomers, gen x and millennials were told, we could be anything. All we have to do is work hard, show up, and stick to a path. Go to school, get good grades so you can go to college, get a good job. This job would afford you the financial freedom to find a partner, get married, establish a household and support a family. Before the computer era, our parents worked hard, physically. The dream was to find a job where you could sit at a desk, in doors, temperature controlled. An environment that kept you out of the sun, that allowed for self-care and a nine to five that would allow you to be home with your family. As opposed to the 12-hour days on the farm or 10-hour days in the factory.

With the invention of the computer and the shift toward everything becoming digital. We've lost the balance our parents and grandparents yearned for us to have. The digital age has taken over full force and the majority of us have become slaves to our computers and devices. While the physical toll isn't the same as it was on our parents. Sedentary lives are still detrimental to our health in other new ways we never imagined.

Now fast forward to the pandemic. Everyone one moving their offices into their homes, working remotely and the boundaries of nine to five have seemed to blur. Children being picked up from school, only to feel isolated in their own home, as mom and dad work from home. Watching their parents physically struggle with immobility and obesity that the sedentary lives have created. Parents feeling the pressure of paying bills for the house and things their jobs have provided, being slaves to the college debt that they are still paying off 20 years after they have graduated… all for what? To have things, and debt that pull you away from your relationships? To have a job that is more important than your own health?

As we embark on 2022, two years post the start of the pandemic, the world has drastically changed. The impact of the pandemic on adults and small children is rather clear. However, the impact this pandemic has had on our teens/young adults has been rather silent.

Now, imagine being a teen at the start of the pandemic. It's your Junior or Senior year of high school - the world has just opened up to you, and the pandemic hits. All social ties have been severed at a time when you're supposed to be navigating relationships and conflicts. Imagine the most challenging subjects you experienced in high school, moving to online learning. Not having the kid next to you to ask questions, or the girl you had a crush on to tutor you between classes. Imagine being locked in your home all day, with little to no social interaction. Imagine watching your parents struggle to adapt to working from home and work life balance, paranoid about losing their jobs that they've worked so hard their entire lives to get. Now imagine being an A/B student, suddenly falling behind at school, getting C's and D's because the online learning platform has failed them. Mentors you may have relied on in school, such as coaches, teachers and school counselors, all inaccessible. Social activities canceled, soccer practice, dance class, marching band, drama, art class, all canceled.

It's no wonder our children are struggling with depression and anxiety. They too have been told to follow this societal norm of go to school, get good grades, go to college… on and on. But for what!? To end up like their parents, burnt out, exhausted, unhealthy and in debt. And even if they wanted to continue down this path, the hole the pandemic has created feels monumental and impossible to crawl out of. I'm seeing 18yr olds, who should have graduated at 17th, frustrated to the point of wanting to check out of life, because they see no hope. They feel like failures, they have failed classes, they haven't been able to keep up and they don't realize that they are not alone. Being socially isolated. Every single one of these 19yr olds who are having an existential crisis, ready to go rogue or take their lives, has no idea that they are part of a national crisis created by the pandemic. They don't fully comprehend that what we are living through right now, is not the norm. They see the future being dim and impossible given the constraints they have been asked to live within.

Because of this, I'm seeing more and more teens seeking pathways away from standardized learning, desk jobs and the corporate world. Some are eager to remove themselves from the trauma that is high school and jump right into getting a GED. Not seeing the need for a traditional education when they have everything they ever need to know in their pocket, thank you to YouTube. Others are so terrified of the jail that is the 'home office' that they are actively looking for jobs that take them outside and provide the opportunity to do physical labor. Others are heart set on content creation or entrepreneurship. All of which are viable career paths!

This shift is not surprising. What is surprising is the response these teens are receiving from their parents and guardians. Many parents/guardians are in survival mode themselves. Aware of their teen's struggles but disconnected from the reality that they are living in. Having to have these stressful conversations can be devastating and emotional for all involved. Below are some helpful guidelines to make these talks more productive for both parties:

Set aside dedicated time in a neutral environment for the most effective conversation (This is not a conversation to have on the way home in the car, at the dinner table or when you're able to corner them into their room). Make it a fun activity, think of it as a get to know you session. Do things you would do if you were to go on a date, go for a walk, take an outing to get FroYo or Dutch Bros.
Start the conversation with: What do you want your life to look like? Do you want to travel, do you want a family, do you want to work 9-5 or do you want to work four tens? What kind of car do you want to drive? Where do you want to live? Let conversations develop as self-discovery and brainstorming sessions, using open ended questions and leaving space for reflection.
Put yourself in their shoes and vice versa. Examine your own motivations for wanting a different future for your child. Make a point to explain why you're so passionate about college, what benefits it's afforded you. Then listed as they rebuttal with their own thoughts. You might be surprised by their perspective.
Have both parties come prepared with research as needed? For example, if a teen is wanting to pursue their GED. Have they checked to see that it will qualify them for their future career choice? Compare timelines, finances and expectations based on solid data. This is most effective when the teen can be responsible for finding these answers and making their own choices with that information.
Let your child dream big. This is a time of self-discovery!You may learn something new from your child. Sometimes the best mirror we have is our offspring.
Keep in mind the true goal is to provide the tools needed to allow your teen to make good decisions and develop into an empowered, confident adult. Giving them the space to plan and explore a future path, even when it is different than what you expected, will help them develop a forward-thinking perspective that will serve them well throughout their life.

Stuck in the Past, or Just Stuck? Understanding Perseveration

Sun, 03 Apr 2022 19:03:01 GMT

We all feel stuck occasionally. We might feel in a rut, or unable to figure out our next step in our future plan or even in solving a small, seemingly manageable issue (where did I leave my keys?). Often a chat with someone for new perspective, a quick rest or break or a new hobby might move us past this sticky point. But when the stickiness is continual and to a point of excess, it may actually be perseveration. Perseveration can present as being stuck on a certain memory and trying in vain to "play it out" differently. It can look like a conversation with someone that seems to go nowhere, or a problem that you keep trying to solve with the wrong answer. It may even present in a physical sense, getting stuck on a word, activity or process and not able to move out of that pattern. People who preservate may also experience a sense of a foggy lens on their past, a "bad memory" or an inability to move forward in their physical and emotional lives.

Perseveration is not a sign of an obsession, but more often a coping mechanism for trying to process big events or feelings, past emotional trauma, or trauma related to physical injury. It can appear in adults and children and can have varying degrees of intensity. When related to emotional or psychological trauma, the cognitive mind may block memories but the subconscious and the body still remember. This can cause a lot of confusion for the conscious self, especially when unaware of the triggers or the reasoning behind the experiences igniting this cycle.

When a person becomes aware they are struggling with this issue, it is often because someone has brought it to their attention. Traditional treatment may include cognitive behavioral therapy (CPT), with a licensed practitioner. CBT is not easy and can be uncomfortable, requiring you to put in some serious work and explore vulnerable feelings. When this path doesn't feel right, other options or even complementary therapies can be helpful. Some options include hypnotherapy, support groups, or working with a spiritual advisor on finding purpose and faith through adversity. One especially powerful tool is rebuilding self-regulatory strength with the help and accountability of a coach who can facilitate goal setting and finding the things that rekindle passion and pride. Understanding what fuels feelings of success can help move us forward, out of these intense ruts.

For more understanding on perseveration, you may like to read further:

https://www.psychologytoday.com/us/blog/dont-delay/200903/perseveration-the-deep-rut-change-procrastination

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3277932/

Teen Mental Health – Pandemic Crisis

Mon, 14 Feb 2022 20:57:55 GMT

In 2020 the emerging pandemic necessitated a change in our regular lifestyle. It was an ever changing and overwhelming time for many, but none more than for teenagers. The changes to both their social and personal lifestyles created a new set of stressors and tension on top of the existing challenge of just being a teen. The natural progression of establishing independence, separation and growth that happens during our teen years is challenging enough without a pandemic!

With social isolation, schools going from in-person to online, athletic and extracurricular activities canceled and parents staying home to work, has created a new set of challenges. This natural urge for independence has been hindered. Increased social isolation from peer groups and increased togetherness with family has completely changed the dynamics of teen mental and emotional growth in 2020 and beyond. Teens are struggling more than ever with depression and lack of motivation. Without social pressures of schools, teachers and mentors, our kids are falling behind in school. Without peer pressure to be cool or go to college, they are losing sight of future career paths, college applications and even basic hygiene. Without social activities and athletic events taking them outside, they are becoming depressed, unhealthy and lacking sunlight. With all the leniencies and forgiveness of grades due to hybrid schooling and excuses around the 'pandemic' our teens have become lazy and lackadaisical about submitting school work and assignments. All of this is taking a toll on the already fragile teen emotional status and it's greatly impacting overall mental health.

A research study out of the University of Michigan shared details around the changing status of teen mental health:

1 in 3 girls and 1 in 5 boys ages 13-19 in the study showed increasing levels of anxiety
Nearly half the parents surveyed reported new or worsening mental health concerns
One in four parents sought help for their teen from a mental health provider, with three-fourths feeling it helped.

These statistics are scary! I'm in the trenches and I'm seeing this first hand. Even scarier, kids are really, really good at hiding it. In particular young boys. Even if parents suspect behavior changes, they may not recognize the severity. Understanding a "normal" teenage change versus an underlying mental health concern can be tricky. Below are some signs to watch for:

Irritability, with or without bursts of anger
Frequent negative thinking or excessive worry
A drop in school grades, attendance or not doing homework
High-risk behaviors, such as using alcohol and drugs
A change in sleeping patterns - with changes during the day that might include restlessness or excessive fatigue
A change in eating habits, such as eating more or less than usual
Difficulty concentrating
Unexplained aches and pains, such as headaches
Withdrawal from family, friends and activities they previously enjoyed

If your teen is experiencing one or more of these behaviors, call me, or find them a mental health professional to work with. I can't stress enough the importance of ensuring your teen or young adult as a mentor, coach, auntie or uncle that can listen without personal agenda. Someone they can be honest with and not feel judged. Someone outside of their immediate circle can give unbiased advice. As parents, we are limited on the impact we can have on our children. It really does take a village.

It is important to keep communication open and comfortable with teens at any stage, and not rely on lecturing or dismissing their feelings. Providing safe directed conversations to help your teen open up around their feelings may be challenging. A technique I like to use is talking during an activity, such as walking or hiking. You'll often find that talking is easier when direct eye contact isn't made and an activity is being done. It's also a wonderful opportunity to spend quality time with your teen and take advantage of the same mental health benefits of doing something fun, connective and bonding. Leading by example, will empower your teen to care for their own mental health and will create a strong foundation for a healthy and happy adult life.

Additional Resources:

Michigan Health National Poll: https://healthblog.uofmhealth.org/childrens-health/national-poll-pandemic-negatively-impacted-teens-mental-health
www.Joon.com - Tele-therapy specifically targeted for teens and young adults
Headspace App

Lost in the Past

Wed, 02 Feb 2022 06:54:24 GMT

Dear Alex,

I tend to perseveration on the past and define what could have been rather than what could be. I look back on my life and see it through a very foggy lens. If I try to switch up my thought focus, I tend to get down and have a very hard time bouncing back. Is this normal? Sometimes I have difficulty remembering. Is that a symptomatic or just a bad memory?

~ Lost in the Past

Dear Lost in the Past,

The experience you’ve described is a lot more common than you’d think and issues with foggy memory seem to go hand-in-hand. While perseveration and memory loss has been linked to a wide variety of causes, including neurological conditions and frontal lobe trauma.

I would assume from your question, that this experience is likely stemming from past emotional or psychological trauma. These traumas are often repressed by our sub-conscious, hence the foggy lens. Even though the cognitive memory has been repressed. Often the sub-conscious and the body still remember. This can cause a lot of confusion for your conscious self. Especially if you’re not aware of the triggers or the reasoning behind the experiences igniting this cycle.

The most traditional way to combat these episodes would be through cognitive behavioral therapy (CBT), with a licensed therapist or councilor. CBT is not easy and can be uncomfortable and you have to be willing to open up, become vulnerable and do the work. However, this isn’t always the best path for everyone and there are alternatives or accompaniments to CBT that can also be helpful. For example, exploring your sub-conscious through hypnotherapy. Working with a coach such as myself to better understand the past, how to move forward and get excited about the future. A spiritual coach, such as a pastor from your church can help find purpose and reason behind trauma, and guide you toward a greater faith in God’s plan. Finding a support person or group to talk openly about your experiences with can take away some of the self-guilt or loneliness of this experience. There’s also meditation, nutrition, and lifestyle changes that can support overall mental wellness and brain chemistry, so you can pull yourself out of these down feelings faster.

Without knowing your individual experience, I’m unable to provide specific resources. However, don’t hesitate to connect with me if you’d like explore this further. Same goes for anyone reading this and feeling similarly. You’re not alone and asking for help, is taking control.

Bored in Love

Fri, 28 Jan 2022 06:53:44 GMT

Dear Alex,

I’m proud to share that my wife and I have been married 22 years this year. I’m less thrilled to share that we are bored as hell. Another Valentine’s Day is coming and I’m sure she is expecting dinner and flowers and I’m sure that’s just what we’ll do — but I fear we will both go to bed wondering where the spark went. Is this just how it is to be now?

~ Bored in Love

Dear Bored in Love,

It’s never too late to switch up your routine to create excitement in your relationship, and I’m not just talking about the bedroom! Yes, even after 22 years.

This might be a good time to bring up making a change. You could start by saying something like “Hey honey, for V-day, instead of us going out for dinner like we always do, what about we go to that antique store you love looking around at and then get coffee afterwards?”. Suggest an activity you know she enjoys.

It could be as simple as going to her favorite store, and getting coffee after. Suggesting something that’s personal to her, will make her feel seen and appreciated, even if she says no. It will also let her know where your threshold for change is. She may reciprocate by offering ideas of something she knows you enjoy, and then just go from there. Get creative with your date night and maybe even plan out a few dates for after Valentine’s Day.

If you’re able to start reconnecting on an intimate emotional level, the bedroom part will follow. A resource I personally enjoy is the Gottman Card Decks. You can order these online at gottman.com or download their free app. Gottman has some fun games to increase emotional as well as physical intimacy with your partner, all based on the science of his research. This can also be a wonderful tool to start an open dialogue about intimacy. It can sometimes feel uncomfortable or awkward at first to talk about sexual intimacy. However, the reward of doing so is often worth it. If you need help on how to approach your partner, reach out to an intimacy coach, or send me an email.

Another way to spice things up, is with the element of surprise! You likely know her primary love language, but do you know how to hit all 5? Look up Love Languages if you don’t know what I’m talking about. Build up to the holiday with a few simple acts that will hit all 5 love languages. For example, bringing tacos home for dinner! Call her on your way home and say “I know you’ve been super busy this week, I appreciate all you do for our family and would like to pick up your favorite meal for dinner (words of affirmation, gift giving). When you get home, give her a hug and kiss (physical touch) and take the time to eat dinner with her and talk, giving undivided attention (quality time). Clean up the table, and do the dishes (acts of service). Guaranteed to make her feel loved and appreciated.

Women often need the emotional connection to want to feel aroused. Find opportunities for surprise and thoughtfulness. Revisit that first date restaurant, play your wedding song, or just leave a little love note in her car before work. These small moments add up, and creating that mental and emotional connection will often parlay into a deeper and more exciting physical connection.

While these are suggestions that you can take the lead on, remember to be receptive to what your partner wants. Listen to her and pay attention to her response to your actions and acknowledge her vulnerability as well. Showing true openness and thanks for the special things you do for each other all year long will help both of you connect and create new sparks for Valentine’s Day and future years together.

Happy Valentine’s Day!

Parent for higher Ed

Sun, 02 Jan 2022 06:53:20 GMT

Dear Alex,

I am at a breaking point with my daughter - she just isn’t committed to her education! Virtual learning was a challenge for her, but now that things are back on track in school, she suddenly has no interest and just wants to get her GED. I’m baffled. We raised her with the intention of her going to college to get a high paying job, for a prosperous life. Our arguing goes around in circles. Where do we go from here?

~ Parent for higher Ed

Dear Parent,

It can be challenging to watch setbacks in the plans we’ve set forth for our children. Your concern for your daughter’s future and success is valid. In my practice I’ve noticed an overwhelming trend towards trade vocations and GED’s in response to pandemic changes in learning. Our children have survived the trauma of the last two years, but are not thriving. GED’s sound appealing because it’s the quickest way out of this traumatic experience from which recovery feels hopeless.

The best way to approach this is to listen to what she wants, and ask why. Set aside some time for a candid discussion with your daughter and approach it as a self-discovery brainstorming session. Choose a neutral, safe environment, like a park or a coffee shop, and offer your full undivided attention. This will let your daughter know that she’s safe to be creative and think outside the box society has put her in.

Before your conversation, empower her to do the research. What are the requirements and time commitment for a GED versus finishing school? Is a high school diploma or specific GPA required for her chosen career path? It’s also time to examine and share your perspective. Why are you personally committed to the college path, and what does she need to know about that commitment? Things that seem obvious to you, may be novel to her. The goal is to empower her to make smart decisions and develop her forward thinking mindset.

Do remember, your teen’s generation has a very different understanding of the world around them. They are bombarded by voices of millennials suffering crippling student debt, burnout and fatigue. They have less value in standardized education, as they have access to any information or training they could want via the internet. And after virtual learning, a desk job feels like a jail sentence. Success no longer looks like a formulaic path to advanced degrees, promotions and retirement plans. Success is now defined by their relationships and overall mental and physical wellness. To parents, this can look lazy and unmotivated, but to the teen, this is selfpreservation and self-care.

If you or your child are struggling through these conversations, reach out for support in the form of a coach, a teacher or a mentor in the field of her choice. In my practice, I work with teens to lay out realistic goals, connect them to the right people and resources they need, and provide accountability. Feel free to reach out if this is something you need some help with.

Improving Mental Health

Wed, 29 Dec 2021 06:52:52 GMT

Dear Alex,

I’ve never sent a letter to anyone like this before, so I’m a little bit shy. Much to my chagrin there is a bit of mental health in my family background. I’ve talked to a doctor before in the past but I never followed up. I do believe I have some level of depression. I’m just really not sure what to do with this and where to go from here. I’d really appreciate your professional advice.ing job, for a prosperous life. Our arguing goes around in circles. Where do we go from here?

~ Anonymous

Dear Anonymous,

I commend you for reaching out. Looking to improve your mental health and overall quality of life is something you shouldn’t feel ashamed of. Unfortunately, there is often a stigma associated with seeking mental health support, and because of this, so many suffer in silence when they really don’t need to. Thank you for being the voice for so many others like yourself.

While I am not a licensed therapist or healthcare provider, I am a wellness coach. I’ve highlighted a few points below, which are areas you might want to research, and discuss with your doctor when you’re ready.

Find a Healthcare Provider you Trust - You can talk to your PCP, therapist or even a Gynecologist about feelings of depression. These providers can often provide treatment as well as referrals to a Psychologist in your area.

Gut Health & Nutrition - Discuss with your doctor the correlation between gut health and mental health. You might even consider finding a Naturopath that can run a more detailed blood panel focused on your nutritional intake and specific food allergies. Ask about supplements and vitamins that can impact your overall wellness. I also suggest reading the book, ”This is your Brain on Food’ by Uma Naidoo.

Go for a Walk - This is a great way to get an immediate boost in your mood. Look up the physical effects social interaction and physical activity have on the brain. In particular the “feel good hormones” (dopamine and serotonin). Also look into the relationship between Vitamin D (from the sun) and overall wellness.

Connect with a Friend - Having someone you trust to share with, like a friend, family member, support group or coach like myself, can offer you extra support and accountability when you’re feeling down.

Ask your doctor about genomic testing for antidepressants - In my experience, clients who have done the genome testing before starting antidepressants, have had greater success with the first medication prescribed.

If you ever want to talk to someone outside of your circle, you can call 1-800-273-TALK (8255). Or text HOME to 741741 to chat with someone via text. Both services are free and available 24 hours a day, seven days a week. All calls are confidential.

Should you have further questions or need help finding resources, please don’t hesitate to contact me directly. I wish you the best on your journey to a happier and healthier life.

10 Simple Ways to Help Combat Depression

Wed, 22 Dec 2021 20:38:58 GMT

While it seems to be a buzz word or a catch all, depression is a real diagnosis and should be taken seriously. According to Mental Health America, over 47 million Americans live with some level of mental illness, depression falling into that category. The causes and treatments are myriad, and each individual should find that path that is right for their healing process. Thankfully, research shows that treatment is available and successful. If you are noticing a change in your mood, energy, sleep or appetite, take these early and easy steps to help combat those changes.

A Safe Person - Do you have someone you can reach out to and share how you have been feeling? This person could be a family member, a friend or a trusted health professional. If you do not have someone you are comfortable with, a good option might be a therapist, counselor, or even a coach like myself, to provide an unbiased and open ear for you.
Nutritional Deficit - Time to check in with your physical body and make sure it is functioning optimally to help support your mental health. A large part of our energy, mood and mental capabilities are driven by "happy hormones", such as serotonin and dopamine, so it's important to make sure your body is able to produce and use them in adequate supply. Check your diet and ensure you have a good source of Vitamins and nutrients that can impact your mood and overall wellness. Vitamins such as B12 & D, also look at Omega-3's and your overall balance between protein, carbohydrates and fats in your diet. You may even benefit from working with a naturopathic doctor, who would be able to run a blood panel checking levels more thoroughly if this is an area of concern.
Environmental - Take a look at your home, work and living spaces, as well as the outdoor environment. Is clutter in your space creating a cluttered mind? Try a small goal of removing one out of place item per day, and putting it where it needs to be. Noticing you have more difficult days during the fall and winter? Remember depressive feelings can be affected by your intake of sunlight and fresh air - find it when and where you can! If you have the financial means to hire a professional organizer or a housekeeper to come clean your home, it can make a big impact on your immediate mood.
Situational - This is what I like to call Life Editing. Take a look at your immediate stressors in your life. Common triggers include work, finances, and personal relationships. Can you identify a person, project, place that makes you anxious or just doesn't make you feel good? If you can, remove these people/things from your life. If you cannot remove yourself completely from a stressful situation, find someone you can trust, who is not emotionally involved with the situation, to help you make a plan. It's important that you feel safe and supported while working through stressful situations. While this person could be a friend, family member or co-worker, I highly recommend finding a third party that is removed from the situation, that doesn't have emotional stake in the situation.
Socialization - Isolation can often increase your feelings of loneliness or loss, and this can compound existing depression. Make time to gather with friends or family, or find a place that feels friendly and familiar to visit. Even the most minor socialization can make a big impact. Go to the dog park and have some small talk with another dog owner or go for a walk and say hi to your neighbors.
Laughter - When you're feeling low, a good laugh might seem hard to come by, but it's not lost! Break out those comedies that make you laugh out loud, search YouTube for comedians, watch funny cat videos... whatever you need to do to flex that laugh muscle. Laughing is good for your entire body - it increases your oxygen, loosens your tense jaw, and floods your body with endorphins.
Physical Activity - Start with a walk to the mailbox. Then go twice a day. Add a stretch when you get there. Try the end of the block next. Walk a dog (or borrow a friend's dog). Call a friend and make walk and talk dates. Go outside and garden, clean your bathroom, do the dishes, clean out your closet, it all counts as physical activity! There are also great, free workouts available on YouTube, such as yoga, kickboxing, or one of my personal favorites is ridiculous dance routines!
Sleep Hygiene - This one is so underrated. The quality of your sleep can make a huge impact on the quality of your life. Make an effort to improve your sleep routine and habits. Try getting into bed at the same time every night, and wake around the same time every day. Shoot for 7-9 hours of sleep. Avoid drinking a bunch of water right before bed so you aren't waking up in the middle of the night for a wee. Avoid alcohol and caffeine before bed. Ensure your room is comfortable, cool and dark. Use a "trigger" that tells your body it is time for sleep. Popular options are soft music, white noise, aromatherapy and meditation recordings.
Simple is Best - You don't have to do it all, you just have to start with one step. Choose one thing you can do today to improve your mental health, and celebrate doing just that one thing. You can add more when you are ready!
Accountability Partner - Make yourself a priority! You are worth the time and effort. It's easy to let new habits and behaviors slide, so it can be helpful to have an accountability partner to check in and keep you on track. This can be a friend, co-worker, personal trainer, significant other, etc. If you are in need of an accountability person, please reach out and let's discuss ways to work together.

Overall, treat your mental health like you would your physical health. Make it a priority! Your mental health is tied directly to your physical wellbeing. Making the time to address your mental health will most always improve your quality of life and keep you happy and healthy! You are worth the time and energy.

As a reminder, if you want to consider medical intervention, check with your health care or insurance provider for options and referrals. If you have doubts about how to go about doing this, please feel free to contact me directly to help you find the resources you need.

Additional Resources that may be helpful:

https://adaa.org/ - Anxiety and Depression Association of America

https://www.helpguide.org/ - HelpGuide is an online resource designed to educate people on mental health and help people better understand how they can support their mental health. If you're feeling stressed, listen to one of its relaxing guided meditations.

National Suicide Prevention Lifeline, call 800-273-TALK (800-273-8255). Or text TALK to 741741.

*The information provided in this blog does not, and is not intended to, constitute medical advice; instead, all information, content, and suggestions are for general informational purposes only.

Creating New Holiday Traditions After Loss

Sun, 24 Oct 2021 19:32:36 GMT

While many people will associate the upcoming holiday session with warm feelings and joy, there are many others that will come into this season with mixed emotions after having experienced a loss of a loved one.

One way to help cope with this loss is to create new traditions. New traditions are a wonderful way to really reflect on your loved one and continue their legacy. Below are 10 ideas for new holiday traditions to consider after a death:

Favorite Dish or Desert - Make your loved ones favorite dish and name it after them. My father loved Banana Cream Pudding , and it was one of the only things he would eat the last days before his passing. I now make this every holiday and affectionately call it "Dad's Pudding".
Tell Stories - Much like the traditions of Dia de los Muertos . It can be very comforting to share stories with others about the ones we've lost. It also helps keep those happy memories alive.
Remembrance Décor - Buy or make a new piece of décor or an ornament that reminds you of your loved one. You could also make a small remembrance tree and place photos, personal affects, letters and other items on the tree in remembrance of your loved one.
Set a Plate for Them - Add a plate to your table, to symbolize your loved one's presence. You could even pour them their favorite drink or make a plate for them the way they would have liked it.
Moment of Silence - Take a moment of silence at your holiday gathering to remember the loved ones lost.
Light a Candle - Buy a candle in remembrance of your loved one. It could be a pretty one you know they would have loved, a specific smell they liked, or a smell that reminds you of them. Light the candle anytime you want to include or remember them.
Music - Play music during your holiday celebrations that remind you of your loved one. My dad loved to play Alabama's - Thistle Hair the Christmas Bear for my brother and I during Christmas time. After his passing, I've made it a point to add this song to my holiday playlist.
Visit a Place They Liked to Visit - Did your loved one have a specific place they liked to go during the holidays, or a place they use to take you? Visit this place and take a moment to reconnect with your loved one while there.
Favorite Tradition - If your loved one had a tradition that they loved to do, every year. Keep the tradition going. My aunt was a ballet dancer and dance teacher, participation in the local Nutcracker performance was a must, every year. As a child it was torturous, but I now look forward to watching the Nutcracker every December, and reflect on the memories of her and her impact on my childhood.
Memory Box - Set up a memory box at the next holiday gathering. Decorate it with photos or images of the loved one. Set aside pens and paper for everyone to anonymously write down memories or things they want to share about their loved ones. Later take a moment to read the notes out loud or place in a remembrance book.

Managing Grief During the Holidays

Sat, 23 Oct 2021 19:29:09 GMT

Dear Alex,

My teen was already showing signs of depression and anxiety before his father passed due to Covid. How can I help him manage the grief while we face the holidays without his father for the first time?

-Grieving Mother

Dear Mother, My sincerest condolences to you and your family.

As we move into the holidays, memories and emotions will likely surface for the both of you. It's important to keep in mind, that while grief is a shared experience, we all grieve differently, and at our own pace.

While giving your son space to process, watch for signs of depression or suicidality. Check in periodically, and wait out the teenage angst. Be available to truly hear his regrets and confessions without judgement. It is a normal part of grief.

Find ways to engage your son differently this holiday season. Start a new tradition, such as having your son make your husband's favorite dish this year for Thanksgiving, or buy a new ornament each year to represent a silly side of his dad or a favorite team or another aspect of his personality.

This may also be a time to consider options available to him should he need additional support. Such as connecting with a school social worker/councilor. Reaching out to friends and family. Looking into grief council options through your insurance, or event joining a local grief support group such as griefshare.org.

We often push our own emotions aside to protect and care for our children. Allow yourself to sit with your own thoughts and emotions. Help normalize the grieving process for your son. In the end, it will allow you to be a stronger support system for him during these difficult times.

Below are some helpful resources should you need them:

· Depression Assessment - https://www.apa.org/depression-guideline/assessment

· Maricopa County Crisis Line – 602-222-9444

· Teen Lifeline – 602-248-8337

· Find a Local Grief Support Group – griefshare.org

My thoughts and prayers are with you this holiday season.

-Alex

Coach & Consultant

For more resources on managing grief during the holidays, visit alimentallife.com

To submit a question email alex@alimentallife.com , or mail to: Alimental Life,

PO Box 1861, Litchfield Park, AZ 85340

Importance of Creating Boundaries

Sun, 17 Oct 2021 19:20:54 GMT

What are personal boundaries and why are they so important?

Personal boundaries are your core, personal values. Your identity and your ability to love and trust yourself. Personal boundaries can be anything, but they usually help define who you are. Boundaries are best identified as knowing when to say "No", without feeling guilty about it.

Personal boundaries are unique to each person, but they are important to identify for YOURSELF. Setting boundaries for yourself, will help keep you aligned with your own true values. Help establish and maintain your own concept of self. Identify your own self needs. When you have a strong sense of self, and self worth, it's easy to say no. Having healthy boundaries allow you to go about your life, confident in your decisions because you're rooted and know what you want and don't want in your life. Healthy boundaries and knowing how to enforce them allow you take care of your self. To know and enforce what you're willing to do and not willing to do. What you will accept and not accept.

By not having these boundaries defined for yourself, you're unknowingly letting other people define you. Allowing others to control you, undermining your self trust, self confidence and adding to your insecurities.

If you already have a good set of boundaries already in place, wonderful!

If you're not sure, here's a list of situations that may warrant the need to seek professional guidance on defining and upholding your own boundaries:

You give more than you receive in relationships
You don't speak up when you feel unfairly treated
You say yes to things you don't want to do
You're unable to say no to something you don't want to do
You constantly over promise and under deliver
You feel guilty all the time about things you did or didn't do
You feel overwhelming guilt when you say no
You jump into relationships and take on the identity of your partner
You're unable to define who you are
You get overinvolved with other peoples problems
You've been called co-dependent
You don't usually ask for help
You struggle with constantly disappointment
You compromise your own values for others
You second guess your own opinion
You think you can change someone to make them happy
You are afraid of disagreement
You ignore your own feelings or needs
You tolerate abuse or disrespect
You inappropriately share personal information
You distance yourself to avoid rejection

Examples of healthy boundaries are:

Being comfortable with saying "No"
Being comfortable with disagreeing
Acknowledging your own feelings
Knowing you're not responsible for someone else's feelings
Reinforcing your core values
Not wavering from your believes
Being confident in your own choices
Asking for what you want and need from others
Being able to express your emotions
Feeling safe and respected in your relationships

Some of us are better at enforcing these boundaries than others. It's also ok for your own personal boundaries to differ over time, and vary depending on the situation. However, it's still important to recognize what your boundaries are, how to effectively communicate them to others, listen to your intuition, learn to say 'No', and respect others boundaries as well.

The Lunchtime Quickie - Stress Relief During Quarantine

Sun, 17 Oct 2021 19:18:55 GMT

Ok, tell the truth… we have all thought about it. Maybe you're working from home, a little stressed about the future, frustrated with work, and in need of a mental break. You step away from your computer, grab a snack, maybe a cup of coffee, sit down on the couch to browse social media. As you start browsing, you jump over to google to search "stuffy nose covid symptoms." Look up at the incognito search function and think to yourself… should I?

Or, your spouse or partner texts from upstairs "quickie?" What do you do?

It may seem like sex or a quick masturbation session in the middle of the day is a bit taboo and maybe even wrong. The distraction of sexual gratification may take too long, make you less productive. I'm here to tell you it isn't wrong and if anything, it will make you more productive, so GO FOR IT!

There are some clear benefits to having a quickie, instead of that 4th cup of coffee. Masturbation, physical intimacy, and sex are scientifically proven to release endorphins (natural pain-reliever) and raise oxytocin (the love hormone). These hormones can improve your mood, alleviate stress, boost energy, and even boost your immunity! AND, depending on how long or tense you go at it, it can burn a few extra calories, too!

The act of coitus can make you feel revitalized, happy and focused. Ready to take on the rest of the day, with a smile on your face!

STILL NOT CONVINCED?

The average time to make a cup of drip coffee is 5 mins. One TikTok video is 60 seconds, and a Netflix series episode is anywhere between 30-60 mins. The average masturbation session takes about 4 mins, and the average amount of time to have sex is anywhere between 10-30 mins. So, in reality, sexual gratification really doesn't take much longer than the things you're already doing.

NEED MORE CONVINCING?

We are in the middle of a pandemic! In these uncertain times of social disconnection, we all need a little extra love. Many of us are stuck at home, missing out of the daily social affirmations we always took for granted. The quick hello in passing, or the 15 min conversation with the person in the cube next to you. This has a profound impact on our self-esteem and self-worth. Without the little daily affirmations, we begin to second guess our existence and start to wonder if people like you. The stress of the "New Normal," has also likely allowed physical intimacy in your relationship go by the wayside. Taking the time to share an intimate moment with your partner will strengthen your emotional bond, feel affirmed, loved by one another, boost self-esteem, and help get you through the rest of the day!

So in short, GO FOR IT! Sexual exploration at any time of the day is healthy and normal! Just make sure to log out of work and leave your work laptop in the other room… just in case.

Life Balance & Intimacy

Wed, 06 Oct 2021 18:42:05 GMT

Have you ever said to your partner, "not tonight, I'm too tired," or "I have a headache" to avoid intimacy? Faked an orgasm just to get it over with? Rest assured, you're not alone.

Many of my clients complain about the lack of intimacy in their love life, and a lack of sex drive. While this can be hormonal or physically related, it can also stem from feeling overwhelmed, stressed, or just plain exhausted.

Many women often put sex last on their list, and for some, sex becomes a chore. There is so much pressure placed on women, either by themselves, societal norms, and/or loved ones, that many women are pushed beyond their limits.

Women and men alike, crave physical intimacy, but we are driven by sex differently. In short, women need emotional connection to have sex, and men need sex to have an emotional connection. It's a bit of a chicken-or-the-egg conundrum.

Rejecting or avoiding sex with your partner, for whatever reason, leaves the other party feeling disconnected, unimportant, and forgotten. Most women recognize their partners' need for physical intimacy, and offer their bodies as a kind of compromise, without ever climaxing themselves. Sure, the physical contact and act of sex is enjoyable and strengthens the bond between both people. Sometimes, that's enough, but wouldn't it be wonderful if both parties both could reap the benefits of sexual orgasm?

In my practice, I've found that the most common reason women in healthy relationships shy away from sex, is because they are stressed out. Stress can take many different forms; being overwhelmed, feeling anxious, insomnia, weight gain, a racing mind, emotional insecurities, and even body aches, illness and physical fatigue.

These same women turn around and push even harder to try to combat these stressors individually. Adding more responsibility to their plates. Take weight management for example. Everyone has been told, to lose weight you need to eat less, and workout more. Which adds more responsibility, more time to set aside for meal planning, and working out. More to think about every day, tracking calories, tracking steps, workouts, etc. This can be super overwhelming, if you're already pushed to your limit.

We all have a unique limit, a set amount of bandwidth to work with. Adding more to an already over loaded life, creates an environment for failure. It may seem counter intuitive to stop working out to lose weight, but sometimes that's what is needed. Eliminating a workout three times a week, can add an extra few hours of sleep every night, more time for your body to self-regulate hormones and support a healthy eating plan to get you to your goals.

You can try and combat each stressor individually … or you can look at your life as a whole. One of the most impactful, yet often unrecognized methods for improving overall health and wellness is Life Editing.

Life Editing is a process where you look at EVERYTHING in your life and decide what is really important. As Marie Kondo says, "Does this spark joy?" If it does, keep it. If not, dispose of it." Life Editing can be done on your own, but is much more effective under the guidance of a therapist or life coach. Having an external third party, look over your life, and help you choose what to keep, and what to let go of is extremely effective. It's also valuable to have an accountability partner, someone to keep you on task, cheer you on as you hit milestones and be your cheerleader.

Not to mention, Life Editing can have a huge impact on your self-confidence. Feeling balanced and accomplished, will make you feel more attractive. You'll present yourself to others with more confidence. With less stress and anxiety, you'll smile more often, have more time for self-care, and strengthening relationships. Intimacy will naturally start to increase and you'll have a much clearer vision of what important to you. Allowing yourself to live a more nourishing life.

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The smell of fresh notebooks.
Early alarms.
The “How is summer already over?” feeling.