***I love Brené Brown's work. Her writing has had a VERY significant impact in my life. I do recommend her work to most people (especially individuals who may be struggling with shame).*** *Videos are solid :) This article explores how embracing vulnerability, authenticity, and self-compassion can deepen our sense of love, belonging, and fulfillment in life. It draws on the work of Brené Brown, particularly her research on shame, vulnerability, and wholehearted living, as shared in The Gifts of Imperfection. Below are key practices for living authentically: 1. Embrace Authenticity Let go of fear about others’ judgments and align actions with personal values. Authenticity fosters a sense of integrity and true belonging, rather than disconnection caused by seeking external validation. 2. Show Compassion, Not Perfection Reject perfectionism by embracing your humanity and allowing for mistakes. Practicing self-compassion deepens your connection with yourself and others. 3. Build Resilience by Facing Vulnerability Avoid numbing emotions through distractions or avoidance. By confronting discomfort head-on, you open yourself to joy, creativity, and empowerment. 4. Practice Gratitude Cultivate gratitude intentionally, focusing on the positives in life. Gratitude nurtures joy and helps build emotional resilience. 5. Trust in Uncertainty Let go of the need for control and embrace faith and intuition. Developing this trust helps reduce anxiety around unpredictability. 6. Avoid Comparisons Comparison limits personal growth and creativity. Celebrate your unique strengths and explore ways to express your creativity authentically. 7. Balance Play and Rest Prioritize play and rest intentionally. These foster connection, reduce stress, and improve mental health, in contrast to productivity-driven lifestyles. 8. Cultivate Calm and Stillness Set aside time for mental clarity. Calmness helps manage emotional reactivity, while stillness creates space for reflection and insight.

1. What is Negative Body Image? - Definition: Negative body image is a distorted perception of one’s body, leading to feelings of shame, anxiety, and discomfort. - Development: Begins in childhood, shaped by family, peers, media, and personality traits like perfectionism or self-criticism. - Common Signs: Obsessive self-scrutiny or avoiding mirrors. Comparing oneself to others. Difficulty accepting compliments. Disordered eating or exercise patterns. 2. Effects of Negative Body Image - Impacts both males and females, leading to: 1)Emotional struggles: anxiety, depression, low self-esteem. 2) Physical behaviors: disordered eating, unhealthy dieting, drug use (e.g., steroids). 3)Social withdrawal, risky sexual behaviors, and avoiding activities 3. Cultivating a Positive Body Image Steps to Take: - Appreciate Your Body: Focus on what your body can do rather than how it looks. - Critique Media Messages: Be aware of unrealistic beauty standards and their effects. - Live Your Values: Redirect energy spent on body scrutiny into meaningful activities. - Focus on Inner Qualities: Recognize your positive traits and view yourself holistically. - Build a Support Network: Surround yourself with people who value you for more than your appearance. - Listen to Your Body: Eat, rest, and exercise in ways that honor your well-being. - Challenge Negative Thoughts: Replace critical self-talk with realistic, supportive thoughts. When to Seek Help: If body image issues persist and lead to deeper struggles like depression or eating disorders, consider seeking professional support! :) Takeaway: Developing a positive body image takes intentional effort, self-compassion, and sometimes support, but it is achievable and worth the journey. ********************************************************************************************* I wrote I an article on this for a previous employer. Since it’s technically their property now, I can’t just copy and paste the whole thing, but here is the FULL version of the article if you’re interested.

If there's one thing that can help improve health, outside of exercise and diet, it is nature. The research supporting this is so strong, it would be impossible to ignore. 20 minutes of natural light (even the dingy cloud covered light of a Michigan winter) can have an impact on multiple facets of life. As long as you have the fortitude to take 20 minutes and leave your phone behind. - Reduces anxiety and stress Green spaces release serotonin, sunlight expose increases absorption of vitamin D. Two things strongly tied to stress. - Improved sleep Natural light is 200x more potent on the circadian rhythm than office or electronic lights. - Improve concentration and attention Time outside separates you from the current situation that clouds focus. By decreasing mental noise, you increase mental capacity to work or to engage with others. - Generate positive energy Time in nature is proven to bring about feelings of calmness, joy, and creativity. - Reduces risk of depression Daily, thoughtful, and mindful interaction in the outside world has been shown to drop depression rates by 20% or more. With all these things pointing to one direction (a better more fulfilling mental state), I would be remiss not to suggest just 20 minutes outside (AWAY FROM THE PHONE) as a great way to start any day. Having a tough day at work, go outside. Stressing about a family event, go outside. Looking to improve sleep, go outside. Looking for a clear, joyful, and creative mind, GO OUTSIDE!

Efficiency in most areas of life revolves around simple strategies with intense focus. It is easy to get lost in the shuffle of constant information we find ourselves surrounded by in the modern world. Take the time to think about where in life you're giving excess energy or complexity. Are you doing 12 curl variations in a week? Are you stressing about every single calorie you eat? Once you've identified an area of unnecessary complexity, write down two ways to simply that process. For the examples above: simplify by targeting focus on 2-3 curl variations that target the different areas of the bicep. Simplify by focusing first on getting enough daily and weekly protein.