By Erika Fehrenbach Prell
Anyone else immediately think of the lemurs from the Madagascar movie when you hear the refrain “I like to move it, move it”...or is it just me?!? You’re welcome for having that image and song stuck in your head for the rest of the day! We are all about bringing the fun to your life, DreamChaser, and nothing is more fun than the crazy dance party that is this scene (permission to Google if necessary). This, DreamChaser, is the new mindset you need to adopt when it comes to exercise...that’s it’s so fun and enjoyable why wouldn’t you want to move it!
That brings me to the main point of today’s topic, DreamChaser. Mindset. We’ve said it before, and we will say it again, it all comes down to mindset. It’s time to do the ole SoulShine Flip the Script on your mindset in regards to exercise. Quick recap on what I mean by Flip the Script. This is a SoulShine Best Life strategy to change your mindset from a place of negativity and limitation to positivity and possibility when it comes to a limiting belief simply by changing the wording. Here are 3 places to Flip the Script on your Exercise Mindset:
1. I don’t have time to exercise. → flip it to “I have 10 minutes every day to exercise”.
This is probably the most common excuse not to exercise. Here’s the thing, according to the American Heart Association, you only need to do 10 minutes of any form of exercise to receive heart and other health benefits. Only 10 minutes of any kind of exercise from walking to yoga to running! You can find 10 minutes to do this for yourself...you just have to make it a priority. Your health should be one of your highest priorities!
2. I don’t think exercise is fun. → flip it to “I find exercise fun and enjoyable”.
Belief is the beginning of changing your mindset, and you get to choose what you believe. You can choose to believe exercise is fun, or choose to believe it isn’t, but it’s much easier (and more fun) to do exercise if you believe it is fun! Here’s a truthbomb...if you do not find the exercise you are doing to be enjoyable, try something else! Dance, bike, join a soccer team, walk with a friend, watch your favorite show while walking on a treadmill, listen to a podcast or book while taking a walk...make it fun so you want to do it!
3. I’m too tired to exercise. → flip it to “I feel tired and know that exercise will boost my energy level”.
This might seem counterintuitive but it’s true! While exercise does tire your muscles physically, you will actually feel a boost of energy after exercising. Why? Exercise increases the blood flow in your body, so your brain, muscles, and tissues receive more oxygen faster. Exercise also releases your body’s happy hormones, which boosts your mood, makes you feel better, and makes you feel more energized. Quick side note, exercise will not replace a lack of sleep...lol...but no more using feeling tired as a reason not to exercise!
Spending time to change your mindset of exercise and making it not only a daily priority but also a source of fun and enjoyment in your life is worth the effort. Your future self is thanking you already! Shine On!
By Erika Fehrenbach Prell
Whether you call it this or not, you have an Absolute No List. These are the things you will no way, no how, never ever do. When you first start creating your Absolute No List, it might start with things like skydiving or going back to school or scuba diving. Nothing wrong with those, lol, as skydiving has made my list, too. But, I want to challenge you to dig deep, be brave and bold and tap into your priorities and guiding life principles. The Absolute No List is an awesome Best Life tool to help guide you on your journey to your best life.
Before you start, I want to push you just a little bit more to make your Absolute No List even better. To say we have been living in challenging times since the start of the pandemic is a huge understatement. Here’s the thing about hard times, DreamChaser, it can be a place of getting stronger and building your resiliency muscle. Choosing to find the blessing in the stressing and being a victor rather than a victim will serve you well.
Ready for the push to be better as you make your Absolute No List? You are a different person than you were before the pandemic. You may have changes in your priorities, your career, your family, your health, your dreams, your views...all of these, a combination of these, or other things not listed. As the world starts to unfold anew from the pandemic, you have the unique opportunity for a do-over in many areas of your life. As you write (yes, write) your Absolute No List, take into consideration all that you have learned from this pandemic. Here are a few examples from lessons I have learned for inspiration (permission given to use them or modify as needed):
-Time is precious and a limited commodity that requires and deserves protection. Before saying yes to something that takes my time, I will make sure it aligns with my priorities and is a Best Yes. If not, bless and release.
-I will no longer take for granted small, everyday things like going shopping, visiting friends and family freely, going out to eat, or toilet paper. Practicing gratitude for the small things helps me keep this perspective.
-I will not waste opportunities to tell someone I love them, hug them, or spend time with them.
-Tomorrow is not guaranteed. Make the most of every moment.
-Spending time with my kids like snuggling on the couch watching America’s Got Talent, reading a book together, playing catch outside, going for a bike ride, or playing a video game is more important than laundry or cleaning. No one ever looks back and regrets dusting or vacuuming.
-The world needs more kindness. I will start the ripple by always being kind.
-I will intentionally work to remove never from my vocabulary as this word is too limiting. My thoughts on a subject may change in the future, even in regards to skydiving.
Now, it’s YOUR turn, DreamChaser, to curate your Absolute No List!
You should find the Absolute No List to be a crazy simple, fun, and effective strategy to intentionally guide you on your best life path. Shine on!
By Jackie White
In today’s world, change seems to be the name of the game. Life as we once knew it has changed and life as we will know it likely will change.Things will not be the same, but maybe they will be new and improved? I for one have upped my hand washing and sanitization skills and am uber aware of not touching my face. I maintain distance between myself and others and have managed to stay sickness-free for over a year and a half. I see businesses doing business in new ways so to best maintain safety, comfort and flexibility for their clientele.
With all this change, it got me thinking maybe we should consider some changes in our own selves? There is no better time to implement change because everything is all sort of one big do-over. So, why can’t we have a do-over?
Now, you don’t have to throw the baby out with the bath water on this. I mean, you have a lot of great stuff going for you, but there is always room for improvement. Isn’t it a bit freeing to think you have an excuse to drop the chains that have kept you tied to old tapes or other’s expectations? If there ever was a right time to break away from things that are not serving you well, then now would be the time! You can start living the life you always wanted to live. You can be the you, you have always wanted to be! I love this!
I want you to think about why this might be important. The why helps to define your motivation for making the change. Fundamentally you have to believe that what matters most in all this is YOU.
You matter - period. You matter. Your opinions matter, your voice must be heard! The nudgings of your dreams need to be pursued because why? Because you matter. That’s all, nothing more and nothing less.
1.Begin with dropping what doesn’t matter. Take a look at the stuff you are spending your time on that in the big picture is not adding value to your life.
2 Think about what is important in your life (Pssst, you are important!) and make a list of all those things.
3. Add the good stuff in,
4. Take the not-so-good stuff out!
5. Fashion a vision of what you want your do-over life to look like.
6. Set up a time bound plan of action to go after the new Do-Over You!
7. Take a few minutes each day to be mindful of this new Do-Over Life!
8.Check in and make sure you are staying true to the new you because, why? Because you matter!
There it is, DreamChasers, your invitation to take do-over on either parts of your life or the whole dang thing! Go for it and don’t forget to…
By Erika Fehrenbach Prell
Anyone else feeling rusty in the back-to-school department? It has been almost 2 years since school started with a normal-ish vibe. 2 years!!! And, for many parents, you might just be getting back to the office from working at home. Talk about a double-whammy! Never fear...SoulShine is HERE to help you calm the back-to-school chaos and get your groove on. Focus on these 5 tips and you will be on track for back-to-school (and back to the office) in no time.
#5 - Appointments & Such
If you haven’t already, here’s your reminder to do back-to-school clothes, shoes, and school supplies shopping. Don’t forget fall sports needs! Speaking of sports, if you have middle or high school children, they may need a sports physical to participate. While you are at it, schedule any other needed appointments like hair cuts, orthodontist, and dentist.
#4 - Calendar is Key
Getting organized is often top of mind to wrangle the summer craziness, right? But, where to start?!? The answer? Your calendar! Getting a handle on open houses, meet the teacher day, appointments, sports practices...you know, all the things...starts with a well-organized calendar. Seriously, this will be a gamechanger in calming the chaos all year round! Here’s my system:
#3 - Plan Ahead
Now that your appointments are scheduled and your calendar is in order, start working on planning ahead. Sunday is a great time to do this. Give the calendar a look over, make sure anything new is entered and look at the week. Do meal and menu planning. Consider easy meals like crockpot or air fryer on busy nights, like sports or work events, when the schedule is tighter. Look for other areas to plan ahead like packing lunches, school bags, or sports bags. Assign tasks to family members as appropriate but make sure they know what was assigned to manage expectations. Time spent here always helps keep the chaos at bay.
#2 - Add on 10
Add 10 more minutes to your planned time for everything the first week of school. Go to bed 10 minutes earlier, get up 10 minutes sooner, plan to get the kids out the door to the bus stop or in the car 10 minutes sooner. Why? You are all rusty at this getting ready and out the door thing. It’s going to take longer to do this. You will forget some things. Having a little extra time will give you a cushion to get out the door on time.
#1 - Mindset Mastery
This should not be a surprise...your mindset will make or break the back-to-school groove. When the chaos starts to take over, pause and take a deep breath. It’s going to be okay. You were made for harder things than this. Flip the Script and embrace the chaos...back-to-school chaos means we are actually going BACK-TO-SCHOOL, something we all wanted a year ago. Now, there’s something to be grateful for!
Plus, what happens after you finally get those kids out the door or dropped off? Silence. A moment to think without the bickering, chatter, video games or YOUTube, or incessant “Mom...Mom...Mom”. That, DreamChaser, is enough to get me through the chaos. Here’s to a great school year!
By Jackie White
It’s the season of new lunch boxes, backpacks, notebooks, and pencils! The anticipation of preparing for school to start even reaches those of us without kids in the home. What if we took advantage of that excitement and spent this month learning something new that will help us live a happier and more fulfilled life?
With learning anything, we have to be diligent to study and practice what we learn so that we become proficient at it. One of the most interesting and important subjects we all have access to is learning about ourselves, but rarely do we do it. Think about it. What if we took a little time each week to explore and learn about ourselves? We would soon be experts on who we are and what we want out of our lives.Think of it as mini-course of self-discovery. Perhaps the most interesting class you have ever taken. It should be because it’s all about you!
Many feel a twinge of resistance when they think about working on themselves. They put it on the back burner or use the excuse that they don’t have time to spend time on themselves. Not having time, most of the time, equates to not feeling the subject you do not have time for is a priority. Let’s put it this way, what if you were given one million dollars for spending some time with yourself learning about who you really are. That would be amazing! I bet that if you truly were going to get one million dollars for doing that, time would suddenly be available to work on this priority.
So, I hate to break it to you, but I don’t have a million dollars to offer you, but I can roll out the red carpet that leads to greater life satisfaction, happiness and meaning. That might actually even sound better than a million dollars. It certainly will buy you happiness with nothing more than a little effort on your part.
To help you get started on your self-discovery mini-course, SoulShine has put together a personal inventory for you to begin assessing where you are spending your time and how you’d like to show up in your life. You can access your own copy of the inventory here:
Then join Jackie and Erika on Facebook, on the first Wednesday of each month at noon to talk through strategies and ideas on how to best balance your own personal inventory.
This is a class you should easily ace because, heck it is all about you! Stay with us here at SoulShine for more curriculum you can work through to learn something new about yourself!
By Erika Fehrenbach Prell
The best lessons in life are right in front of us, if we just have the presence of mind to pause and pay attention. One such lesson uncovered itself after watching my 2 year old Lucy on the playground. Shakespeare is attributed with the quote, “And though she be but little she is fierce”, which describes Lucy to a tee particularly when it comes to playground interactions. She has no hesitation to direct her playground compatriots on where and when to go or point out a playground faux pas like climbing up the slide. She also sees no distinction between her size and ability and those of, say, her 9 year old brother’s; if he can climb the giant climbing wall, obviously, then so can she!
Oye! The palpitations this determined girl gives me! But, this leads me to our lesson, DreamChaser, straight outta the playground. When describing Lucy and her playground antics to other parents and our friends, I find myself saying, “She definitely has more confidence than ability”. After saying this a few times, two things dawned on me. First, this is how we all should be living. And, two, this would be the best t-shirt phrase...sorry, I call dibs on that one.
Whether you have come to terms with it or not, you have goals and dreams in your heart and mind. Your SoulShine Inspiration Catalysts (that's us...Jackie & Erika!) hope that you act on them, and our mission is to help guide you to do just that. What gets in the way? So many things but a big one is having a lack of confidence due to a lack of ability.
Ready for a truthbomb? This is such ridiculous and backward thinking! The reason something is a goal or a dream is because you don’t have it yet. Since you haven’t achieved it, you don’t have the ability yet to make it happen. So, waiting to have the ability before you have the confidence to go for it means...drumroll...YOU WILL LIKELY NEVER HAVE IT! You have to believe you can find a way, harness just a smidge of confidence, and take the first step so you get going on the path to having whatever it is you want.
Want that goal or dream? DreamChaser, it’s time to embrace that inner child and go for it with all the confidence of a toddler on a 10 foot climbing wall! Believe you can. Trust that you will figure it out. Will you fall? Probably a time or two. What does a toddler do? They pick themselves up, dust themselves off, and go at it again...let’s be real, toddlers know that admitting defeat means they have to leave the playground where all the fun and excitement is. That’s exactly why you stay in the goal-getting, dream-chasing game...that’s where the fun and excitement of life is!
Confidence over ability, DreamChaser, that’s where it's at. Let’s do this and enjoy the view from the top!
By Jackie White
Some people are wired to see life through a positive lens. They find the silver lining even in troubled times. How do these people do it because we know that not everyone finds sunshine on a gray day?
The question begins with are some people just genetically positioned to be positive, happy people? A depression study done by Stanford University looked at whether some people were genetically predisposed to having higher life satisfaction.
What they found was that 50% of life satisfaction can be attributed to genetics, now if you are a glass-half-full kind of person you will see that the other 50% is under your control (40% with intentional activities and 10% related to external events). What that means is even if you are a glass-half-empty person, you can shift your life experience through intentional activities.
How to Walk on the Sunny Side of the Street:
By being intentional and implementing any or better yet, all of these 5 tips, you too will find yourself walking on the sunny side of the street!
By Erika Fehrenbach Prell
The hot weather of summer has water on my mind! That may have conjured images of pools and floaties, lakes and waves, or beaches with your toes in the sand. While a splash session is refreshing and fun, and perhaps the savior on a hot summer day, this isn’t the most important water in your life. Know what is? The water you hydrate with! You guessed it, DreamChaser...today’s wellness topic is all about water!
Let’s refresh our minds. You are made of 60-70% water. You use water in nearly every bodily function from transporting nutrients, removing waste from the body, digestion, and making new cells. You use and lose water all day, every day. Yet, even though water is crucial for function, you cannot make water on your own. You are dependent on the water you consume through drinking and eating to keep this all going. We are quite inefficient beings...lol.
Since water is used in so many body functions, there are a wide range of effects insufficient hydration has on the body. These include but are not limited to the following:
Before you start complaining that you “don’t like water” or “it’s so boring”, I’m going to give you some tough love. It’s time to drop the excuses! You need to get over this negative mindset and find a way to embrace hydrating with water. It is honestly one of the best actions you can take to start yourself on your healthy living, best life path...not to mention easy and inexpensive. And, during the hot summer months, it’s even more important to up the hydration game.
To help you out, here are 7 Fresh Ways to Up Your Hydration:
You might be wondering how much hydration is enough hydration? Often you hear about drinking eight 8 ounce glasses but the truth is...it’s complicated. The right amount of hydration depends on many factors from your size to activity level to even the weather. A good place to start is eight 8 ounce glasses per day with a goal of half your body weight in ounces. Listen to your body and up your hydration on days that it’s hot or you have a strenuous workout or are feeling ill. Your future self is already thanking you for this lifestyle upgrade!
Shine (and hydrate) On!
By Jackie White
Ancient Hawaiians penned a prayer of forgiveness that can shift your perception of what forgiveness is and is not. It is so simple and can be applied to oneself in order to clear burdens or negative self-worth issues.
Ho’oponopono means to put things back in balance. Your life needs to be in balance for you to feel happy, secure, and content.
The prayer was originally designed to help divided families reconcile. Today it is commonly used as a mantra of forgiveness towards others or in the process of healing yourself.
The prayer is simple and concise to effectively address problems big and small. These four simple statements can release a world of hurt and resentment when prayed upon with intention.
I’m sorry. Please forgive me. Thank you. I love you.
How can something so simple clear deeply engrained patterns of negative self-talk and evaluation? The answer is in its simplicity. Let’s break each statement down to see what it means and how it can restore balance and peace.
I’m Sorry: This statement acknowledges the wrong that was committed. Saying you are sorry that something you may have said or done hurt someone or hurt yourself. It doesn’t excuse the wrong, but in a loving way understands and acknowledges that a problem exists.
Please Forgive Me: Asking for forgiveness allows you to apologize to others, to yourself or to The Universe. Asking for forgiveness from the heart begins to clear the pain that was caused. It is much bigger to forgive than to carry the burden of blame. This is essential for moving forward with a clear and unburdened heart.
Thank You: Saying thank you acknowledges that you see grace being extended to you by someone else or to yourself. Grace is a kindness that is filled with hope.
I Love You: Ending the prayer with an expression of love is essential because love bridges all gaps of pain and hurt. The compassion in love is the connection needed to heal wounds of the heart.
Utilizing the Ho'oponopono prayer as an intention of reconciliation is effective and strips issues down to what is really important. Feeling that you have been heard or acknowledged that there is a problem and on the forgiving, you release the negative energy and blame you carry in your part of the hurt.
The resistance that comes with forgiveness is that people mistake forgiveness for condoning or excusing the wrongdoing. That is not forgiveness. Forgiveness is about acknowledging and freedom from the restraints of resentment and blame.
The Ho'oponopono prayer is especially helpful with building self-esteem and self-worth. Use as a mantra to work through critical inner thoughts. Use it as a way to release yourself from negative feelings against yourself. Use it daily as a preventative measure to keep yourself in balance.
There is such power is these four simple sentences. Use them with intention and love and see how the Ho’oponopono Prayer can lift your burdens and fill you with loving intentions.
I’m sorry. Please forgive me, Thank you. I love you.
By Jackie White
Do you remember the days when you just were cool? You had the look, the cool fashion and you were well-versed in pop culture of the day. You spent a lot of time on your makeup and hair, but you had the time. You looked good and damnit you were relevant.
Then one day you wake up, three kids later, a paunchy tummy and grey hairs sprouting up and you think what the hell happened? You are wearing yoga pants, big baggy sweatshirts and your face hasn’t seen much more than chapstick and moisturizer for years. Yikes! You have lost your mojo.
Truth be told, somewhere along the way you have crossed over into midlife. It sure would have been nice if there was a flashing neon sign that says “Proceed With Caution”, but no, you just start slipping into it, without even knowing what hit you.
So, listen, the world isn’t ending! There is good news, getting older doesn’t have to be painful or awkward!
How to Get Your Mojo Back!
Here are 5 things to consider as you tippy-toe into your middle life.
If you are cresting the break of mid-life, it’s all good! Embrace these days, leave the past in the past and learn to love just being you.
Jackie White has been writing about life and its ups and downs for many years. With a degree in Industrial Psychology and a life-long student of personal development she is intrigued by how each individual chooses to live their life. Jackie feels strongly that truly living your best life is imperative to attaining peace and fulfillment. SoulShine was borne of her desire to inspire and teach others to live their best life. This is her mission and her dream.