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The Little Embryo That Couldn’t

Staring at the screen in front of us, my husband grabbed my arm 30 seconds before the doctor said: “There’s no heartbeat.”

He already knew.

I’ll always remember those words; how they stabbed my soul and jolted me into an inconsolable state of loud gasps and uncontrollable tears.

I remember thinking to myself: “The twinkle light went out.”

In case you’ve never seen the heartbeat of a six-week embryo in a live ultrasound, picture a tiny blinking dot that goes on and off, on and off, on and off. Like Christmas string lights, but Polly Pocket edition.

Miscarriage 101

The official terminology for miscarriage is spontaneous abortion. I learned that ‘miscarriage’ is used conversationally to avoid associating spontaneous abortion with induced abortion (the elective kind). Regardless of your word preference, both are defined as the natural loss of pregnancy before 20 weeks of gestation.

The American College of Obstetricians and Gynecologists (ACOG) estimates miscarriage is the most common form of pregnancy loss. And according to this Stat Pearl article from The National Center for Biotechnology Information (NCBI), 26% of all pregnancies end in miscarriage and 80% of them occur in the first trimester.

Many women are aware that miscarriage is a possibility. Some might catastrophize about it, some might pray for it not to happen, and some just don’t give it the headspace—I was a mix of all these women. I’d heard that miscarriages were more common during the first trimester, and heard the stories of women who’d experienced this loss. I felt deep empathy for them. However, now I know I was oblivious. I was farther from understanding that heart-rending pain than a marathonist is from her finish line at the start of the race (and that’s a four-hour run).

To say that this broke my heart would be a massive understatement. My soul was broken, my spirit was broken, my life was changed.

A New Year’s Baby

I found out about my pregnancy early on. At five weeks and a few days I was at the doctor’s office having my first ultrasound. After a brief conversation, he told me that my due date was January 01, 2022; I was thrilled. The first day of the year is my favorite holiday and celebrating New Year’s Eve is my favorite family gathering. It fills me with joy and hope and all the goodness in the world.

“Come back next week,” the doctor said.

I thought he meant next month. And so did his assistant. And although I found it odd, amazingly I didn’t overthink it (kudos to my therapist).

Apart from the micro interviews with my doctor, I was reading Emily Oster’s book Expecting Better for the second time and was constantly skimming through the pages of Pregnancy, Childbirth and The Newborn. Not to mention I received weekly notifications from the Baby Center app. So, I felt relatively covered with my pregnancy information at this stage.

Getting Caught Off Guard

We returned to the doctor’s office a week later, now over six weeks pregnant. While in the examination chair and staring silently at the live image of my uterus on screen, I asked if everything was OK.

“It’s not growing properly,” he said.

I was six weeks and five days pregnant, and the embryo’s size matched the growth for six weeks and one day—not five.

My mind immediately went to a place of “What did you do wrong?”

Out of the countless potential problems that I could have imagined, my baby not growing at an appropriate rate, wasn’t even on my catastrophe radar.

And I guess now is a good time to tell you what I didn’t know then, and therefore, didn’t panic over: a slow-growing embryo is a red flag for a potential miscarriage. The team behind this clinical article said it best: “Early first-trimester growth restriction is associated with subsequent intrauterine death.”

When the Lights Went Out

Finding out I was pregnant one week, and learning I was on the road to miscarriage the next, was overwhelming, uncomfortable, and emotionally exhausting. I went to four appointments in the span of three weeks because we needed to monitor the situation closely. The farther the baby grew from its age in weeks, the higher the probability of my pregnancy ending.

Every time I went in for the ultrasound, I held my breath. The phrase “preparing for the worst, hoping for the best” never felt so true. It reminded me of the lady in the thug cat video—she’s observing the mischievous cat whose eyes are fixed on her, but whose paw is getting closer and closer to the glass, about to push it over the edge. I’m sure that like me, she was holding her breath, hoping her cat would spare that one glass from shattering all over the floor. But it didn’t.

On our next-to-last ultrasound I was closer to eight weeks, and the embryo had ‘grown’ to six weeks and two days now. It was not a good sign.

That was the last time we saw the blinking light-like dot, before it went out for good.

The Aftermath

The best unsolicited advice I can give, should you become pregnant or face a similar situation, is to get informed.

THERE ARE THREE COMMON PATHS TO FOLLOW AFTER A MISCARRIAGE AT THIS STAGE:

Expectant Management: wait for your body to expel any embryonic tissue naturally, a ‘wait-and-see’ approach.
Medical Management: the doctor prescribes medication to help your body pass the remaining tissue.
Surgical Management: you go through dilatation and curettage—involving minor surgery (this was my case).

Your doctor or healthcare provider should walk you through any risks and considerations around each option to support your informed decision-making.

Choosing to undergo minor surgery was the right choice for me. I can’t say for sure, but I doubt that consciously passing any remaining tissue would have strengthened my mental health at that moment.

THE POWER OF SHARING

The first thing I did after the doctor said there was no heartbeat (and after crying my life out) was texting my therapist. No one knew I was pregnant. Not our families, not our friends, not our colleagues. And I wanted to tell them. I knew I needed the space to feel, to be, to do nothing, and to see no one. However, I couldn’t disappear from my job, nor ghost my close friends and family.

Being her amazing self, my therapist gave me a simple framework to keep the news short, and to hold difficult conversations without oversharing and overexposing myself, while in that fragile emotional state.

So, I focused on three key points:

What happened
How it made me feel
What I needed from them

I’ll be forever grateful.

Forever grateful to her for helping me navigate through this turbulence, and to those family members, close friends, and colleagues on a need-to-know basis, who offered their empathy and support via kind words and soul-nourishing messages.

Light at the End of the Tunnel

These are a few things that allowed me to make peace with myself and to experience this grief with enough self-compassion:

Getting informed. There’s nothing I could have done to prevent or avoid it. According to this review, approximately 50% of pregnancy losses are caused by chromosomal abnormalities. Particularly before 12 weeks.
Choosing the right healthcare provider (for me). My doctor noticed something was off, and acted on it from day one. He was thorough and transparent when explaining our situation and our choices. He answered my thousand questions without rush and was exceptionally empathetic. This was fundamental to keep my mind at the right place.
Respecting my emotions. Even if my loss happened shortly after eight weeks, I should never belittle my pain, nor undermine my experience. Losing a pregnancy is devastating at any stage.
Sharing my experience. I decided what I would share, how I would share it and with whom. I also talked to women who are close to me, and who shared their own experiences. There’s a healing component in normalizing this conversation and in acknowledging the hurt. I don’t need to hear it will be alright and I’ll have a baby eventually (I have faith in that). I just need you to join me in recognizing how much this sucks.
Prioritizing mental health, rest, and recovery. Loss is hard. I didn’t just lose a pregnancy. I lost the illusion of a baby, of a child, of our extended family. I lost hope. So, I gave my mind and my body the immediate attention they deserved.
Recognizing that this is not only happening to me. My husband didn’t ‘support’ me. He went through this with me. When it came to feeling the feels, I chose to share mine and he chose to share his. Transparency and empathy helped us connect, and ultimately strengthened that unique bond that keeps us together day in and day out.

Honor Your Needs

Healing is not linear, and loss can look and feel different for everyone. Miscarriage takes a deep toll on our body, our mind, our emotions, and our relationships. Consider taking care of yourself by voicing your needs, asking for help, and for the space you need—whenever you need it.

Jit Garcia
Jul, 13, 2021

Lemon Blackberry Smoothie

Plump blackberries in peak season are my absolute favorite! I could eat them by the bucketful! But the combo of lemon, blackberries and yogurt wonderfully round out this tasty and healthy smoothie.

Blackberries are filled…

Alanna DeSalvo
Jul, 08, 2021

Our Thoughts Create Our Reality…Even in Business

As an entrepreneur, it can often feel scary to step out into the Wild West that is building a business. For hundreds of years, society has been structured in such a way that certain people and ideas will automatically be set up for more success than others. Since starting my own business, I have too often noticed that the people I work with come to me with all sorts of limiting beliefs about their ability to grow their business with ease and clarity.

When I chat with new clients about why they want to work with me, inevitably one of the following beliefs will surface:

“I’m not good at [insert skill set].”⁠

“I hate social media. It’s so draining.”⁠

“I’m scared to create [insert specific project], I have no idea where to start.”⁠

And while I understand that business strategies like building a social media campaign can feel extremely overwhelming, especially as a new business owner, it’s important to understand that our thoughts create our reality. If you describe your relationship with marketing and sales as “complicated”, it’s going to continue to manifest that way.

So, then, what can you do when these thoughts appear? In the same way that you reframe your limiting beliefs about yourself, you can reframe the limiting beliefs you hold about your success as a business owner. Because, whether you want to believe it or not, marketing and sales strategies are skills that can be learned by anyone.

Many of my clients are creative artists and spiritual or holistic entrepreneurs. They come to me equating things like sales calls or social media with words like “icky,” “gross,” or “deceptive.” Yes, that used car salesman definitely gives the word “sales” a bad rap, but that doesn’t mean you should throw the baby out with the bathwater.

For too long, people who dare to push outside the limits of what society deems as an acceptable career path have been shamed into thinking their business models “won’t be successful.” These deeply ingrained societal norms keep many of us playing for pennies and force us back into the tiny boxes we want so desperately to escape.

My philosophy is simple: Learning these strategies will help you use them to kick the old systems in the pants.

Learn how to structure a kick-butt sales call, and then use those strategies to change lives with your services. Learn how to talk about yourself on social media so that you gain the visibility you deserve (after all, your work is needed in this new reality). Learn how to build a beautiful, functional website so more and more people are attracted to you and willing to partake in what you have to offer them.

The time for playing small has ended, my friend. It is no longer enough to just be able to pay your bills each month. You deserve to live a comfortable life — own it! After all, when our most basic needs are met, we are then able to meet the needs of others (see Maslow’s Hierarchy of Needs).

So, then, what type of reality do you want to manifest? Pay attention to how you’re speaking to yourself. Consider reframing these limiting beliefs:⁠

“I’m not good at [insert skill set].”⁠ turns into “[Insert skill set] makes me uncomfortable, but I know I can do hard things.”⁠

“I hate social media. It’s so draining.”⁠ turns into “Social media can be draining. That’s why I’m setting boundaries for myself around using it.”⁠

“I’m scared to create [insert specific project], I have no idea where to start.”⁠ turns into “I don’t know how to create [insert specific project]. Maybe I should find someone who can help me.”⁠

I encourage you to try reframing these beliefs over the next few days, in the same way that you journal and practice mindfulness in your everyday life. We need you and your unique gifts in this new reality we are manifesting…are you ready to step into your calling?

Meaghan Dunham
Jul, 06, 2021

Rested, Happy, and Healthy: Why Sleep is Vital for Your Special Needs Family

As a coach for special needs families, I sing the praises of, and teach the importance of, a good night’s sleep for parents and children alike. Over the last 12 years, I’ve seen just how transformative getting quality rest can be in a matter of weeks. Below are a few reasons why sleep should be a priority for the health of you and your family.

Why Sleep Should Be a Priority for the Entire Family

Sleep Boosts Your Mood

When you’ve gotten your required 7-9 hours of sleep at night, chances are that you wake up feeling rested, calmer, and generally in a better mood. You’ll notice, after a few sleepless nights, how your mood and behavior can plummet—fast. A study from the University of Pennsylvania found that participants who were limited to 4.5 hours of sleep for a week reported feeling much more stressed out, sad, and short tempered.

4.5 hours a night is the average my special needs parents are getting before sleep training. Seriously.

Special needs parents go through a lot of trauma from day one of their child’s life and have to constantly fight for their child to get the help they need. Poor sleep can aggravate feelings of anxiety, depression, and more. To be able to put on your armor and hold your shield and sword, you must have a chance to recuperate.

For children with disabilities, not only are they more prone to temper tantrums and meltdowns, they’re in a constant state of “fight or flight”—highly stressed and not able to regulate themselves. This overtiredness makes it nearly impossible for them to be successful at school or in therapy. Parents often have to call off sessions and just drive back home. Their child is just too tired.

With even one extra hour each night you can feel lighter and help your child to thrive in all areas of their life.

Sleep is Essential for Brain Growth and Development

The brain is the command center that controls everything that we do—our movements, thoughts, bodily functions, hormone regulation, and more. For children with special needs, the brain has not made certain changes or connections which have caused delays in speech, mobility, emotional regulation, and more. Making sure that your child is getting adequate sleep is crucial for them to process the information they learn from the day and to make the milestones they need. While we sleep, the brain is working overtime to organize and do some sprucing up so that you can start the next day with a clean slate. The more opportunity that your child has to rest, new abilities develop or get stronger and the brain is much more organized.

Don’t forget—the adult brain is already formed, but still making changes. Our adult brains go through the same process each night, too. Sleep is an incredible tool to help boost memory, reaction time, and more!

Sleep Opens the Door for Independence

Chances are, you’ve been told by numerous people that your child “will not…”, “won’t be able to…”, “can’t learn to…”, the list goes on. This can shake the confidence of the strongest people. How disempowering it is to hear that over and over, child and parent alike! And when you’ve only been suggested medication and melatonin to help your child sleep it can feel like you’re out of options. But, teaching your child to sleep well and on their own opens the door to independence in other areas of life. Often, parents will tell me that once their child is sleeping well they have the confidence to pursue other things like potty training, new therapies, and more. Teaching a child to sleep well can be done at any age, any level of ability. This is simply because all kids with special needs have the potential—they just need to be given the chance and a path to win!

For parents, when your confidence has been knocked so many times by the “professionals,” you have all the glory, and all the rights to gloat for teaching your child the incredible life skill of sleeping well. How awesome is that? You deserve every opportunity to stand taller, tie that cape tighter, and be the awesome super parent that you are.

The demands on the special needs family are unique—and there’s just that much more that parents need to stay on top of. Day in day out, your child is seeing numerous specialists, doctors, therapists, and more. They’re doing hours of ABA each week, physical therapy intensives, feeding therapies. It’s exhausting work! Allowing your child the chance to learn how to sleep well, and to give yourself permission to prioritize your sleep. It is crucial for your family to thrive.

Melissa Doman
Jul, 01, 2021

How to Select Low-Tox Paint for Your Home

The walls and ceilings in our homes take up a massive amount of surface area in our personal space—which means whatever we build them out of will greatly impact the overall indoor air quality of our home, so it’s no wonder that selecting a low-tox paint is at the top of my list of things you can do to improve the overall health of your home.

It’s hard to determine the long-term effects of VOC exposure and illness is usually caused from low-level exposures compounded over a long period of time. Unless you are chemically sensitive, then you will be quick to notice the chemicals you’re being exposed to.

Selecting a healthier-for-you, low-tox paint can be confusing because there’s so many manufacturers out there claiming to be low VOC, Zero VOC, natural, mineral, clay, and “Green.” Let’s dive into better understanding VOCs and see how we can be our own best detectives in selecting a healthy paint.

What is a VOC?

A VOC stands for a Volatile Organic Compound. These are carbon-based solvents that are emitted as gases from a solid or liquid that are found in most building materials. Essentially, they are organic materials that turn to gas/vapor at room temperature. Don’t be fooled by the word “organic” as these gasses can have a variety of long-term and short-term health impacts.

T he EPA’s “TEAM Study” shows that indoor levels of VOCs are 2-5 times higher than outdoor air in a big, polluted city. It also concluded that people can be exposed to VOCs long after the activity is completed.

Although it’s hard to determine exactly which long-term effects these chemicals can cause, we do know that exposure to these toxins are increasing our toxic load, increasing our chances for serious health effects. Click here to see some of the short-term effects that are caused from exposure to VOCs and click here to learn more about some of the common VOC types and where you can find them.

Is ZERO VOC Paint Safe?

A common misconception is that a paint that has a Zero VOC label on it means that the paint is healthy and non-toxic. This is not the case. Zero VOC was a label termed by the EPA to say that it does not contain VOCs that create ground-level ozone production (which is harmful to the environment). This does NOT mean that the paint does not contain any VOCs—it just means that the paint falls below the government’s permissible VOC levels. Paint can be labeled as ZERO VOC if it contains 5 grams of VOC per liter. Adding color to this can increase the level of VOC to about 10 grams of VOC per liter.

Zero-VOC is a legal term and only encompasses certain chemicals that have been determined to react negatively to create ozone in the atmosphere, but does not account for the other toxic ingredients that might be hiding in the can.

Other Hidden Chemicals for Concern

Below is a list of some of the other chemicals that might be found in paint that aren’t categorized under the ZERO-VOC label.

Alkylphenol ethoxylates (APEs) Surfactant used in acrylic paint and can disrupt the hormone system.
Mildewcides
Additives
Preservatives

Considerations When Selecting Low-Tox Paint

There are so many paints on the market today and it can be very confusing to know which ones to select. Here’s some things you can look for to make sure you’re selecting a healthier option.

Look for the Greenguard Gold seal. This certification certifies that the paint has very low emissions.
Avoid a paint that has Mildewcides. Paints containing biocides that are meant to prevent mold are actually not great for humans either. We are living, biological organisms, just like fungus, so chemicals intended to harm fungus will likely be harmful to humans.
Look into natural paint options. Mineral paints are a great option when looking to go with something more natural. There are so many brands on the market today which makes opting for something more natural much easier.
Consider using a clay/lime plaster finish. Plaster is making a comeback as it rightfully should. Clay has the ability to breath and regulate the humidity within a space which makes it a wonderful finish for an interior environment.
Use your nose. Sounds simple, but one of the best ways to determine the health of a paint is to smell it. If it has a strong odor, you might consider opting for something else. I always recommend testing samples prior to purchasing. We all have different tolerance levels, so it’s important to know that the paint you select works for you.

Selecting a healthy paint is one very important aspect to creating healthy indoor air quality. It’s easy to think that because it is a well known brand it means it’s safe, but the truth is these chemicals aren’t well monitored. We have to be our own best detectives when it comes to selecting health finishes for our homes. Additionally, if you ever need recommendations or want more information on the best options for paint or other finishes we offer 1×1 Strategy Sessions to help you select the best materials for you and your family. Head over to our website to learn more and book a free 20 minute Discovery Call.

Ashley Spanovich
Jun, 21, 2021

Yoga 101: An Intro for Beginners

My love affair with yoga started out of curiosity, out of the need to find a ‘workout’ that clicked, and out of vanity—I needed to learn how to do those striking, impossible looking poses. All I knew about the discipline was based on perceptions: “yoga is for skinny people, yoga is for flexible people, yoga is for spiritual people, yoga is putting your leg behind your head.”

Eight years after my first class, I can tell you that I was wrong (oh, so wrong). Which is why I’ll start with what yoga is not.

Years ago, a young woman asked me how I could call myself a catholic and dare (dare…seriously?) to come to mass if I practiced yoga. Had I been drinking water when I heard that, it would have fountained out of my mouth and onto her face (because I would have burst into laughter). In the spirit of removing all doubt: no, yoga is not a religion. Whew! Glad we got that out of the way.

Then, What is Yoga?

Yoga is a practice, a philosophy, a discipline; one that has been around for over two thousand years. In fact, academics believe that yoga existed in India before history was recorded. The Indian sage, Patanjali, compiled the existing information on the practice into the Yoga Sutras – the foundation of most yoga teachings. The word yoga roughly translates from Sanskrit as “unite” or “to unite.” And yoga as a discipline is composed of a series of branches and schools that converge and intertwine to form what we know as modern yoga—the kind people used to sign up for at the local yoga studio (now, probably online).

In my world, yoga translated into many poses I could “never” do; poses strategically engineered for people with flexible bodies, not for the rest of us. Now I understand that flexibility—both physical and mental—is a benefit of the yoga practice, not a requirement to start practicing.

Yoga is more than postures or ‘asanas.’

It is the graceful union between movement and breath. A mind-body-soul practice.

It took me several years, and dedicated teachers, to understand that breath awareness is essential in developing a physical practice; maintaining the inhalations and exhalations connected to each movement: “inhale, raise your arms, look up…exhale, gaze forward, arms to the sides of your body”. However, and unfortunately, for many of us the priority is usually getting the pose right vs. getting the breath right. And of course—taking the pictures (thanks, Instagram).

The Four Components

One of the reasons the benefits of yoga go beyond the body and extend to the mind, is that it’s made up of four key elements that support an integrated wellbeing:

Postures: what seems challenging.
Breathing Exercises (or Pranayama): what can be slightly challenging.
Deep Relaxation: the gift of yoga (according to me – and the only reason I roll out my mat some days).
Meditation: the real challenge, bestowing the massive benefits.

And...Why Practice?

Apart from the overall feel-good sentiment that takes over oneself after a yoga class, there’s a host of science-backed benefits to keep rolling out the mat. Today I leave you with these four:

Increased sense of happiness through compassion, gratitude and present moment awareness. According to positive psychology researchers, these are among the factors that contribute to a person’s sentiment of happiness and fulfillment. And fortunately, these can improve with yoga and through the resulting mindfulness that tends to develop with consistent practice.
Sharper mind through meditation – this practice strengthens certain parts of the brain that can result in enhanced cognitive abilities linked to memory and learning, ft. attention, thought and language.
Reduced Stress by toning down the fight-or-flight response (caused by the sympathetic nervous system) and activating the body’s calming effects through the rest-and-digest response (caused by the parasympathetic nervous system). Research has shown that one 90-minute yoga session can lower levels of the stress hormone, cortisol.
Improved Physical Health by potentially helping, with mobility and balance problems, promoting flexibility and aiding to reduce joint pain. It can also improve body awareness, allowing the practitioner to be more connected to their body and recognize how it’s feeling and sensing when it’s tired, stressed, or in pain.

Before Staring Your Yoga Practice

I encourage you to consider these tips for a safer, more enjoyable practice:

First things first – check in with your doctor if you have a pre-existing medical condition (e.g., heart disease, diabetes, glaucoma, osteoporosis, high blood pressure, balance issues, recent medical procedures, and so on).
Keep in mind that yoga is a lifestyle complement, not a replacement treatment for any medical condition.
Go at your own pace. Move slowly, steadily and enjoy your practice, no one is chasing you.
Know your body. Be mindful of the difference between a challenging stretch and a painful posture. Yoga should never hurt.
Don’t force yourself into a posture, simply try to keep a proper alignment overall. There’s always a modification available if you need it, just ask.
Focus on the breath. The coordination of movement and breath regulates your breathing during the practice and can improve that deep relaxation.

Notes to Self

If you’re flirting with the idea of trying out yoga, and starting a consistent practice, here are three simple reminders to take the pressure off:

Just show up on the mat (one, two, three days a week – who’s counting?).
Keep in mind everybody, and every body is unique. Yoga as you can, yoga as you are, and keep it safe.
Enjoy the experience and trust your process.

Namaste.

(Fun fact—“Namaste” translates from Sanskrit as: “The light in me, honors the light in you”)

Jit Garcia
Jun, 15, 2021

Aligning Your Workday with Cosmic Energy

Did you know each day of the week corresponds to a planet in our solar system?

Cosmic energy is all around us. From the tides of the ocean, influenced by the moon, to the way animals instinctually react to eclipses, there are many real-life examples of how the energy of our solar system impacts our own energetic fields every day.

But, what does it mean to have your energy influenced by an external force? How is that even possible?

In A Brief Tour of Higher Consciousness, scientist Itzhak Bentov posits that the entire universe is shaped like a toroidal sphere. Ancient Vedic scholars (some of whom were astrologers) understood this, in human form, as the alignments of the chakras in our bodies. Essentially, energy is at its most concentrated at the center of our body — exactly where each of the 7 main chakras are located. From there it radiates out on both sides of the body and then sweeps back in, forming the shape of a doughnut.

Ancient philosophy and science alike recognize that the energy of our bodies can be influenced by the energy of other things around us. Take the Moon as an example. We know, scientifically, that the Moon influences the tides of the ocean. We also know, scientifically, that human bodies are made of mostly water. Is it so far-fetched, then, to believe that the Moon must also influence us?

In the same way, each planetary body in our solar system has its own energetic force, similar to the toroidal spheres. Ancient scholars named each of these planets after a god or goddess that exhibited certain qualities they found to be relative to the planet they were observing. Today, we can use these studies to help us understand how to structure our day in alignment with each of these celestial bodies.

Planet's Associated with Week Days

Here’s How it Shakes Out

Monday = the Moon

The energy of the moon is fluid, deep feeling, nurturing and can sometimes be intense. Think waking up slowly, making a delicious cup of tea or coffee and spending an hour in deep meditation. Mondays are meant to be slow days and are best for reflection and introspection. It’s an excellent day to reflect on the previous week.

If you can, take your time waking up on Mondays. Start the day with a yummy ritual like meditation or mindful breathing. If you have the ability to create a flexible schedule, I’d highly suggest waiting until Tuesday to schedule meetings. Because the moon can sometimes cause us to feel deeply, we may not be in the right headspace to soak up 50 action items in a 2-hour long meeting. If you don’t have any flexibility, I’d highly encourage you to take 5 minutes before your meeting to do some mindful breathing exercises (you can easily do those at your desk!). This will ground you and help you feel a little more at ease while listening to your colleague’s 40-page slide deck presentation.

Tuesday = Mars

Tuesday is a day for ACTION! Whether it’s starting a new project that’s already been planned out, meeting with new clients, or even starting a business, the energy of the planet Mars is behind you this day. In some ways, Tuesday should really be the first day of the week because we often feel incredibly motivated and high energy. Mars brings clarity, fire, action, and drive. But be careful, you can also feel incredibly impatient on this day and your temper might just flare.

Tuesdays are great days to start new things – plain and simple. Use the fiery, strong-willed energy of the planet Mars to (in the words of JVN) GET THINGS DONE, HUNNY.

Wednesday = Mercury

Wednesdays are a day for communication. Thinking about trying a new email strategy? Today is a good day to give it a whirl. Folks are more likely to be open to new forms of communication on this day. Want to know why Wednesdays are typically one of the highest engagement days on social media? Mercury. Embrace your social butterfly today. Attend a networking event, share a new idea with a colleague, it might even be a good day to talk about something that’s a little uncomfortable — personally or professionally.

Mercury is encouraging us to talk it out, share our ideas, and build social bonds.

Thursday = Jupiter

Thursday is a day of joy, abundance, expansion, and adventure. All of these words describe the planet Jupiter and the energy it supports. Book a vacation and/or start your trip on Thursdays. Ask for a raise (or raise your prices or billable rate) on Thursdays. Brainstorm a new idea or plan that will take your business to the next level. Because Jupiter is curious, Thursdays are also a great day for learning something new — be it professional development in your field or learning a new skill.

The energy of Jupiter encourages us to think big, chase after our wildest dreams, and build a connection with ideas and people that encourage us to step outside of our comfort zone.

Friday = Venus

Ever heard of Feel Good Friday? Yeah, that’s the energy of Venus at work. Venus is the planet of yummy, feel-good, warm, sensual experiences. It’s also the planet of stability — think family, home, and finances.

Fridays, just like Mondays, are a great day to slow down. Save those client meetings (if you can) for Tuesday-Thursday. If you have the ability to, Fridays are a great day to take the day off, or work at a super cozy coffee shop. Because Venus is also related to financial stability, you could open a new savings account and then transfer a little bit of money into the account every Friday.

Saturday = Saturn

Saturday is all about taking practical steps toward what you want to achieve. Saturdays are great days to plan out your next email or social media campaign strategy. They’re also a really great day to do research — think market analysis.

Saturdays are great days to make a list for the week ahead. Because the energy of Saturn is practical and mission-oriented, you’ll have that energy backing you — making sure that no stone goes unturned! Saturdays would also be great days to draft up client contracts (but don’t necessarily send them! I’d revisit that on Wednesday).

Sunday = The Sun

Sunday Funday, anyone? Yup — you can thank the energy of the Sun for that. What do you think of when you think of the Sun? Big, bright, bold, powerful? That’s exactly how we’re encouraged to feel today.

Sundays are great days, much like Thursdays, to think big. Because the Sun is more action-oriented than Jupiter, today can be a great day to try out a new, bold idea. Perhaps a new social media ad or a revamp to your website. Today, look at things a little more selfishly that will ultimately lead you toward more fulfillment in your business.

I hope you found these tips useful — try them out for yourself and see what you think! Are you already doing some of these things? What new things will you incorporate into your routine?

Meaghan Dunham
Jun, 08, 2021

Making Friends With Negative Self-Talk

Negative self-talk can look different for everyone. It can appear when you look in the mirror, when you compare your accomplishments with another, or when you are dating. As humans, we are all individually prone to negative self-talk that may or may not be unique to us.

Andrea Firpo
Jun, 02, 2021

How to Cultivate A Self-Care Practice

“The challenge is not to be perfect — it is to be whole.”

Jane Fronda

Think about last week.

Can you remember a precise moment where you actively chose to prioritize yourself and to put your needs first? If you did, then you practiced self-care. This behavior is reflected in any action you consciously take to protect and nurture your integrated wellbeing – mind, body, and soul.

The Four Pillars of Self-Care

I’ll start by stating the obvious: one size does not fit all.

Your lifestyle, your family situation, your work, your time, and your priorities, are unique in your reality. And these priorities determine which actions will make up your self-care roadmap.

If you’re looking to develop a long-term self-care practice, or are looking to tweak your current routine, here are four pillars that can guide you towards either goal:

Actions that contribute to your physical wellbeing
Actions that elevate your knowledge
Actions that care for and promote your emotional and mental wellbeing
Actions that fill you with purpose

In my experience, constantly coming back to these when I’m losing perspective and falling deep into the perpetual to-do list spiral, reminds me of the commitments I’ve made with myself. And reminds me of how good I feel after dedicating time to what keeps me grounded, balanced and well.

Your Physical Wellbeing

In one sentence: food that nourishes, movement that inspires, sleep and rest that help you recover.

If staying active is one of your priorities, because you either feel amazing after that yoga class, or after jogging, or at the end of that HIIT workout where you drain any negative vibes and stress – then your routine probably includes some form of movement. On the other hand, if you’re always busy, have an energetic job that keeps you running around all day and are constantly dreaming about teleporting to your couch to watch reruns of your favorite TV show (any FRIENDS fans out there?) – you might choose to prioritize rest and recovery.

Start to determine what you would like to achieve by asking yourself some questions: How many times a week do I want to work out? For how long? What schedule works best for me? What type of activity inspires me enough to jump out of bed at 5am? How many hours do I want (or need) to sleep? What is my ideal bedtime?

Once you’ve established priorities, and depending on your family situation, talk with your partner, roommate, parents or whoever’s support you might need to get in that 20-minute walk around your neighborhood at 6am. (Add in an extra 10 minutes to enjoy some hot coffee in pure silence before that walk, and you have given me E-V-E-R-Y-T-H-I-N-G.)

Elevating Your Knowledge & Feeding Your Soul

Have you started flirting with a hobby or a secret life-long passion that you haven’t pursued, because you just “don’t have the time”? On many occasions we underestimate the soul-nourishing power of our side passions and hobbies. If you enjoy or want to learn more about novel writing, gardening, embroidering, knitting, drawing, painting, learning languages – how about doing a little bit more of that?

I’m the first one to complain about not having enough time. And I’m also the first one to call myself out when I realize I’ve been Insta-scrolling for an hour (which is OK too #wedontjudge). It makes me realize that I do have the time and I can definitely dedicate 30 minutes to that unfinished book, online course, or short story. I just need to remember that I’m doing it for me. That I’m choosing me. We live in the era of online education. If you relate to these types of actions, and are eager to learn, here are some popular portals to start your search: edX.org, coursera.org, domestika.org.

Your Mental and Emotional Wellbeing

How do you take care of your emotional health? Although a visit to my therapist usually calms the waters, there are endless activities that could also contribute to my emotional wellbeing, and probably to yours. Some of us have routines that include movement, meditation or breathing, a quiet cup of coffee with our thoughts – whatever we consider enough to recharge and reconnect internally. Others turn to their communities: groups of friends, sisters, colleagues or other women with whom we share similar experiences, challenges and interests.

And finally, those activities that lift your spirit, that recharge you and that make you feel better no matter how cliché – from enjoying delicious hot chocolate with dulce de leche-filled churros, or spending time in nature, to a homemade mani-pedi or a SPA day – if they increase your sense of wellbeing, they are part of your self-care toolbox.

Bursting with Purpose

There are situations or actions that can heighten your sense of purpose – that magical, whimsical feeling that you are unique and can bring profound value to this world.

On the one hand, sharing your knowledge, your skills, or expertise — formally or informally — is one way to achieve this. On the other hand, practicing mindfulness, meditating or praying according to your faith, could also connect you with your purpose, calm your mind and contribute to your overall feeling of wellbeing.

The Fundamental

I believe that the most important relationship, and dialogue, is the one you maintain with yourself. So…what types of conversations are you having with yourself these days?

I’d encourage you to find a mirror, stare at it, and ask that face some personal questions – starting with: “If there is one thing I could do for you today what would it be?”.

Deprioritizing yourself to prioritize everything or everyone else, and being in a consistent state of busy is not a badge of honor (channeling my inner Brené Brown here). When the uninvited feelings of guilt start pulling you away from that outdoor workout, that appointment with your therapist, or that (virtual) coffee date with your bestie, remember this: if you are well, the rest will usually follow.

Jit Garcia
May, 22, 2021

5 Ways to Improve the Health of Your Home

Having a healthy home doesn’t have to be expensive. In fact, the foundation for a healthy home consists mostly of the free activities we should be doing on a regular basis in order to maintain a clean, healthy environment. Buying fancy organic bed sheets and non-toxic furniture will only get you so far if you’re not thinking about these 5 things. There’s a laundry list of items we can be purchasing to upgrade our fortress, but I’m here to remind you that a healing environment starts with you — not your wallet…for the most part.

Invest in a High Quality Water Filter

This is by far the most important thing you can do for your health today. It’s also the only item on this list that isn’t free. Far too often people tell me that they drink their tap water because it tastes good — so it must be clean. This is absolutely not the case. Our tap water is loaded with contaminants. Not to mention, we don’t know what the city pipes are made out of. Did you know there are still lead pipes installed throughout the United States that haven’t been replaced with new pipes yet? This is a huge health hazard and studies have shown that there are no safe levels of lead. Among potentially having lead in your water, some of the contaminants that are commonly found in water are bacteria, fluoride, chloroform, chlorine, pesticides, radium, pharmaceuticals like birth control, and other chemicals and solvents that have found their way into our water stream. Think about it, you are drinking this every single day. These contaminants build up over time and have a compounding effect. We know chemicals can disrupt our endocrine system and we might see things like thyroid issues.

My recommendation would be to test your water to see what contaminants are specific to your water. The water quality varies from house to house so you can’t rely on your neighbor to tell you how the water is. You can go to My Tap Score to order a test that will come to your house and walk you through how to test your own water. Once you send the test back you will get a detailed outline of hundreds of different chemicals that could be in your water. Knowing what’s in your water will help you understand which filter you want to buy. Not all filters are created equal and you want to make sure the filter you buy is actually filtering out what you need it to.

If you can only buy one thing to a healthier home, a quality water filter would be my recommendation!

Make a No Shoe Rule

A no shoe rule is so simple, yet so effective. The outside world is laden with chemicals these days, from pesticides, to motor oil, to bacteria and other biologicals that get stuck to our shoes. When we wear those same shoes into our homes we welcome these contaminants into our space. The danger really comes in when we have rugs and carpet. These surfaces can trap contaminants and hold on to them for dear life. In fact, you have to run your vacuum cleaner over a carpeted surface 10+ times in order to make a dent in what’s trapped at the bottom. This can be especially harmful to children who might be crawling around on floors and then putting their hands directly into their mouths. A no shoe rule can really help eliminate what’s being tracked in from the outside.

Open your Windows Often

Homes these days are tighter and tighter making it really hard for them to breathe. Studies have shown that our indoor air is actually more polluted than outdoor air, even in a dense city! One way to combat this is by opening our windows. Opening your windows and letting fresh air in is one simple way to exchange the air in our homes and allow for better indoor air quality. Ventilation is such an important factor in a home. Passive ventilation is one of the best strategies to exchange the air in the home and works best when you have two windows in a line on opposite sides of the home. This allows air to push through one window and out the other. Another easy way to get a quick fresh air is to open all of the windows in the house and then close them — this is helpful when the weather isn’t too great. The best way to do this is to start in one room and work your way room by room until all windows are open. Once all of the windows are open you go back to the first room and start closing all of the windows. This trick will give your home a quick breath of fresh air!

Wash Your Bedsheets Once a Week

Believe it or not, we’re not the only living things in our beds… Microscopic bugs like dust mites thrive in our warm, cozy sheets! They love warm environments and feed off our dead skin cells. It’s important to turn our bed sheets down in the morning to allow the sheets to cool down and create an undesirable environment for such bugs. By making our beds as soon as we wake up we’re actually creating a more desirable environment for these little critters! Try shaking your comforter when you get out of bed in the morning to air it out and open the windows to let the sun shine on the sheets. Give your sheets a good clean once a week to make sure you’re sanitizing and preventing any bedtime intruders.

Manage Your Dust

It should be no surprise that regularly cleaning your home is the most important free thing you can do to improve your home’s health. Regular vacuuming and dusting are essential to managing dust. Have you ever wondered what dust is? It’s a bunch of tiny particles that clump together and are composed of things such as pet dander, dead skin cells and hair, pesticide (start that no shoe policy!) chemicals like SVOCs from building materials, mold, textile fibers, soil, pollen, and dust mites. That is essentially what is accumulating all over our house as time passes. Regular cleaning will keep these at bay so you’re not breathing these nasty pollutants in. You can use any tools you have to vacuum and dust, but if you want to invest in some tools that will get the job done right you will want to get yourself a HEPA filtered vacuum cleaner as suggested in this article. HEPA filters actually clean the air while we vacuum, instead of allowing small particulates to recirculate in the air. We also love using microfiber cleaning cloths to dust because they capture all of the toxins. It should be regular practice to vacuum and dust your home making sure that at least once a month you’re getting to some of those hard to reach places. If this seems overwhelming, make sure to focus on your bedroom. This is where our bodies repair each night so it is considered the most important room in the home in terms of needing to be healthy.

Doing these simple things regularly will greatly improve the health of your home, which means YOUR health. There are a million things we can purchase to slowly upgrade our homes, but it’s important to remember that we don’t have to spend a lot of money to upgrade our space! When you are ready to upgrade or you want to look at some of the other ways to start building your healing sanctuary we can set up a 1×1 strategy call to determine the best place to start!

Ashley Spanovich
May, 21, 2021

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