Say, “I am empowered!”.  No, no.  Say it out loud.  “I am empowered!”  You said it, right?  How does it feel?

Does it roll off your tongue easily and with conviction or …

Does it sort of get stuck and you feel kind of small or in some way it just doesn’t feel right to you?

If you are one of the many women who is living your life fully empowered, I applaud you!  What I am about to share could still impact your life.  However, I woke up very early this morning with a message on my heart for so many of the women I know (many followers of The Wonder Woman Challenge) who do NOT feel empowered or could at least live from a more empowered place.  In either case, read on.

“I am empowered!”

If you are not living empowered you are living power-less.  As women we so often give our power away leaving us in a very stuck place in life, which in the end leaves us with not as many options as we would like and often need.

It is very uncomfortable and down right depressing to wake up one day realizing that, as a woman, you have no choices in life or at best very few.

On the surface The Wonder Woman Challenge can look like a fun and fluff program, but in reality it is a program to teach us about who we really are, to love ourselves, becoming more authentic, finding our joy, AND living empowered.

Say it again, “I am empowered!”

Are you really?  Do you want to be?  Have you had enough living without the choices in life that you desire and need?  Have you had enough living power-less?

Have you had enough sitting in the backseat of YOUR life?  Yes?  Then you are ONE decision away from hopping in the front seat of your life to live more empowered.

What do I mean?

I am taking my own personal Wonder Woman Challenge to a whole new never before level, a bootcamp per se and I’m opening it up to you, my readers, to join me.

With God as my pilot and me as the co-pilot, I am stepping up (within my own authenticity) into courage to say, “I have had enough sitting in the backseat of my life living a power-less existence!”

“I AM empowered!”

The Wonder Woman Challenge Bootcamp will dramatically change our lives, yours and mine.  Along with creating more love and joy in our lives, we are going to:

• improve our health – what would that look like for you? Weight loss? A  more fit body?  Less dis-ease?

• improve our finances – what would that look like for you? If you don’t already, what would it be like to have your own money to do with as you please? What if you could impact your food budget?  What if you could have affordable maybe even free transportation?  What if you could save money?  What if you could lessen your family’s financial burden even in a small way?  And for some, what if you could put food on the table for your children?!  (There are lots of single mom’s out there super struggling having to “shop” at food banks.)

I am saying, yes, to truly living an empowered life The Wonder Woman Challenge way from a place of self-love, self-care, self-nurture! And as I am impacting my life, I will be impacting the lives of others and you can too!

The Wonder Woman Challenge Bootcamp – “I am empowered”!

I know but I know that this message resonates with a certain group of women who are hand picked for this kind of bootcamp.  Let’s find out if you are part of that group.  I sure hope so!  Email me at:

wonderwoman@shileennixon.com (subject line: TWWC Bootcamp)

Letting love flow,

Shileen

Thirty (30) pounds of excess weight, feeling fat and ugly, and your doctor sharing that you have health issues lurking all point to one thing.  It’s time to stop the excuses, buckle down and get serious about a weight loss & fitness program.

That was me in the spring of 2008.  I was so mad at myself, the health and wellness nut, who knew better.  But it took the doctor telling me to drop 10 pounds for me to actually do anything about it.  I dreaded it all at first but once I got started and engaged the right mindset it was awesome and the pounds melted off!

You can read the whole story with before and after pictures here => Weigh More Than A Diet

Three years later, spring of 2011, I found myself 10-15 pounds overweight with a loss of some of my beautiful muscle mass that occurred in this last year.  What happened?  Well, life.

There is no doubt that my body is changing given my age.  That’s ok because I can work with that as long as I apply what I know.  But, the fat gain and muscle loss was all emotionally based.  Life does happen and sometimes we think we have “it” under control when we really don’t.  One thing I have noticed in this past year is that very thing and it has taken honest moments and particular situations to grab my attention.

I am in a very different situation from 3 years ago.  I have more emotional cleansing to do on a regular bases in order to help me maintain my focus and not get lost in the emotional situations and even binges that sometimes occur.

With that I am so very thankful for the Body by Vi 90 Day Challenge that has been mentioned here at The Wonder Woman Challenge before.  I have partnered with a great team of people with the same goal of achieving and maintaining a healthy body.  I really need the community support system this go around.  Plus, it just makes it much more fun!

Remember this above picture? ↑ I use it all the time online even here on my “about” page.  It was taken August, 2009.  See those shorts?

I could not fit into them ↑ as of two months ago (June, 2011)!  You can see that I couldn’t come close to buttoning and zipping them!  I actually look pregnant there .. yoiy! .. just what every woman wants to look like!  Riiight!  So, I set a very simple 90 day goal because simple was all I could do at that time.  I wanted to be able to wear those shorts again!

Because of the 90 Day Challenge, ↓ 47 days later I could wear them!

I am certainly not done because I am not as toned as I was in the 2009 picture but I am well on my way.  I am in the process of gaining my beautiful muscle tone back with the remainder of my current challenge.

And, while I am finishing up this challenge I am thinking about what my next 90 Day Challenge goal will be.  Any ideas?

One thing I am seriously considering is using the money that I am saving on my grocery budget from my  90 Day Challenge to put in a “slush fund” for fun, pampering, self-nurture activities.  Wouldn’t that be a blast?  Oooh!  I can see it now!  I can make a cute little love jar (or some kind of container) to slip up to $2.00 a day in and at the end of the month?  Wow … do I hear Massage therapy? Manicures? Pedicures? Shopping therapy? Girls night out?  Hmmmmm …..

Thoughts and ideas please!!

PMS Fighting Foods

by Andrea Lewis

PMS — likely the reason our monthly visitor was nicknamed the curse, may be easier to cure than previously thought. Though it will require a certain amount of discipline on your part, the most effective cure for PMS appears to be dietary.

Studies have revealed that the foods most capable of eliminating PMS symptoms contain high amounts of the minerals magnesium and calcium, and the vitamins B6 and D. Fortunately, there are many tasty foods that fit the bill. If such foods are eaten regularly, while avoiding the substances that cause or exacerbate PMS, you can decrease and even eliminate PMS symptoms!

In addition, complex carbohydrates — such as whole grains, have been shown to boost serotonin levels in the brain, which helps to keep mood elevated even during those difficult days prior to one’s period. If you are prone to severe mood swings and/or depression, fiber rich fruits, vegetable and grains are an excellent choice. Carbohydrates with a low glycemic index are the best serotonin boosters.

Salt, caffeine and alcohol worsen PMS symptoms; you should also avoid fat during the last few days before the onset of your period.

To give you a head-start, I have compiled a short list of the foods highest in more than one the vitamins and minerals most effective against PMS. I call these foods “twofers,” though some contain three of the PMS fighting nutrients:

Halibut, fillet – contains Magnesium, Vitamins B6 and D,

Cooked spinach – contains Magnesium, Vitamin B6 and Calcium,

Black beans, cooked – contains Magnesium and Vitamin B6,

Peanuts – contains Magnesium and Vitamin B6,

Whole wheat bread – contains Magnesium and Vitamin B6,

Raw broccoli – contains Magnesium and Calcium,

Salmon – contains Calcium and Vitamins B6 and D,

Sardines – contains Calcium and Vitamin D.

There are many more foods that naturally contain the four aforementioned nutrients, but these eight give you the most bang for your calorie buck.

Remember, selecting foods with both taste and nutrition in mind will prevent you from returning to old, unproductive eating habits. Do your research; it will be well worth it. You may even discover some twofers that I’ve missed, and you’ll not only be combating “the curse” but living a much healthier, contented life.

For more information on natural PMS remedies and other natural health topics, check out the Article Archive of my holistic health e-zine, 21st Century Apothecary http://www.21st-apothecary.com

Friday, February 18th is my birthday! This is not something I typically announce but this year I am.  It is a special milestone that I am excited about AND I am giving myself the most awesome gift ever!

Guess what it is!  Give up?

A healthier fit body!

And how am I going to achieve that?

Yes! Through a 90 Day Challenge that I am doing with Dr. Cheryl Townsley!

I love fitness challenges!  I did one 2 1/2 years ago and lost 30 pounds.  I went from a size 10 to a size 4.  You can see my before and after pictures in the post called “Weight Loss: Weigh More Than A Diet”.  The link is at the end of this article.

I know.  You are thinking to yourself that I must have gained it all back, right?  Wrong!  When you watch Dr. Cheryl’s video below about the challenge and her personal transformation,  notice what she says that happened to her body when she turned a particular age.  (That will also give you a clue about what age I am turning on Friday   )  In the last 6 months I have noticed a big change in my muscle mass, almost strange-like along with a few added pounds, less than ten but with my small frame I really notice it.

For my special birthday, I am giving myself the gift of health, not out of hatred and punishment, but out of love and care for myself through a 90 Day Challenge.  I am embracing who I am, the age that I am turning, and giving myself what I need to be strong and vibrant.  By doing so I can then give from a healthy joy-filled, love-filled cup to my loved ones and to YOU!

I encourage you to join me so that you can give yourself a healthier you as well.  Embrace yourself right where you are and join myself and Dr. Cheryl on this exciting transformational journey by taking the 90 Day Challenge. Let’s create a fun and supportive community of love and joy while we reach our weight loss and fitness goals together.

Are you in?  Let me know what you think in the comment section below.

P.S. … Have you figured out how old I am yet?  The clue is in the video!

For more information click here => 90 Day Challenge

Beyond Dreams to Reality

by

Dr. Cheryl Townsely

As a little girl we have dreams of our prince in shining white armor and a fairy tale life.  We finish school and then life seems to take a turn.  One by one our dreams get set aside and hopes dwindle.  We reach that ‘certain age’ and life seems to be a big challenge.

By the time I reached 50, I had achieved success as an author (published 15 books), media guest (over 1,000 shows), naturopathic doctor (working with over 20,000 clients from around the world  in our clinic) and was the master of a perfect diet and supplements.

You would think I would be the picture of health and joy.  In truth, I was a tired old woman who looked older than 50. I was tired of taking care of everyone else and had no idea what to do differently.  How could I have created this ‘old woman’ when I knew so much and worked so hard?

The key is in the last sentence.  Hard work and knowledge will not create a life of joy or the energy to enjoy life. In fact, it does the opposite.

Today, at 57, I’ve lost 40 pounds, lost 3 sizes in jeans (size 14 to a comfortable 8 ..  soon to be 6), eliminated hundreds of thousands of dollars of debt and have friends amazed at the “fun woman” I’ve become.  My life is filled with more joy, fruit and hope than ever before.  I enjoy my life, my family, my friends and my opportunities.

What allowed that change?  Three simple steps have changed my life.

1.     I learned to say ‘no’ and take care of me. The scripture, “love your neighbor as yourself” is true.  You can’t love others more than you love yourself.

2.     I honestly acknowledged what I wanted to create. I got honest and acknowledged I wanted a fit body and to be free of debt with health and financial margins. I wanted it more than my comfort zone and was willing to do what it took to make the changes . .. with balance!

3.     I created a game plan to move me towards what I wanted. Once you set that game plan in place, just know that the ‘program’s that have kept you stuck will show up.  Guaranteed!!  You must have a support team who cares about you creating your desire more than keeping you comfortable in your mess!

That is why I have chosen the 90 Day Challenge as my game plan.  It gives me a great protein shake (meal replacement) with adequate nutrition that tastes great and is less than $2/meal.  The challenge keeps me focused on my goals and surrounds me with a community that helps me succeed.

Join Shileen and me on the 90 Day Challenge. Isn’t it time for you to create a life and body you can enjoy?

Photo provided by Tom Curtis

Do you feel like a sitting duck in terms of your health?

In Part 1 of Breast Health vs. Breast Cancer I shared about how at one point in my life I was scared and felt like a sitting duck in terms of my health until I determined to become proactive.  That’s when my holistic health and wellness journey began.

With October being breast cancer awareness month I am focusing on breast health rather than breast cancer.  Let’s move away from what I call the sitting duck syndrome and be proactive no matter what your health is like at this moment.

So what can we do to be proactive in terms of healthy breasts?

1. Breast Lymph Massage: discussed in part 1 … click here => Breast Health vs. Breast Cancer

2. Maintaining a healthy weight & exercise

Please don’t brush off number 2 with a defeated yea yea I know.  The research that I found on how this proactive activity can impact our breast health is pretty amazing and I hope to offer you encouragement in this area.  Please keep reading!

“Dr. Walter Willet, Head of the Nutrition Department at the Harvard School of Public Health, concludes, “Probably the single most important thing women can do to reduce their risk of breast cancer is to avoid weight gain in adult life.”

Researchers from the National Cancer Institute state that women who are overweight are two to three times more likely to develop breast cancer. And don’t think this only applies to women that are obese. The risk increases at a BMI of 27, which is just slightly overweight. BMI is a function of height and weight, so for example woman who is 5’6″ and weighs 170 pounds has a BMI of 27.

Getting to and maintaining a healthy body weight is key to the prevention of many diseases, so make this a top health priority.” By Nadia Rodman, RD

Did you catch that last statement?  “Getting to and maintaining a healthy body weight is key to the prevention of many diseases …”.  So, if we want to be proactive in achieving and maintaining healthy breasts ladies, then we need to include being at a healthy weight as part of our plan.

That takes work doesn’t it?!  Sometimes it just seems easier if we can pop a pill whether it’s medicine or even supplements, but we are cheating ourselves with that kind of attitude.  The truth is there is so much that we can do for ourselves in terms of being proactive that doesn’t cost us a thing AND that will ultimately make our hearts sing with joy, but it does take a little effort.

You CAN do it!!  I know that you can!!

It’s the same thing with exercise.  Exercise is so healthy … we all know that.  And it makes us feel so much better.  (Side note: dieting without strength training leads to muscle loss which makes it harder to lose weight!)

Let’s tie this to breast health.

“According to a five-year study of more than 70,000 women conducted bythe American Cancer Society, the most active women had a 29% lower breast cancer risk compared to those that exercised the least.

Several studies have also validated the importance of exercise after diagnosis. One study of 900 women diagnosed with breast cancer found that those who did two to three hours of physical activity each week were 70% less likely to die over the next six years compared to those who were inactive” ~ Nadia Rodman, RD

Do you see that we don’t have to be sitting ducks?  We can be proactive in the area of breast health and, of course, these things impact more than our breasts. These things impact everything about our health!

What do you need to do right now to become proactive with your health?  What do you need to do right now to begin loving you!

Yes, when we take care of our health we are loving ourselves!

Achieving and maintaining a healthy weight along with exercise is a beautiful way to self-nurture.  And when you begin to look at it that way your attitude changes making it more of a pleasure rather than a chore.

Do you need help getting started?

Do you need help changing your mindset around weight loss & fitness?  Do you need a jumpstart?

There is so much emotional “stuff” in our physical conditions.  Just watch Biggest Loser and you’ll see all the “stuff”.

I am just an email away if you need help and support.

Here’s to healthy breasts!!

Love to all!!

Related Posts:  Breast Health vs. Breast Cancer

Weight Loss – “Weigh” More Than A Diet

[Audio] Insane Amount of Free Diet Information

I was scared!  Every time I turned around someone near and dear to me was either being diagnosed with cancer, fighting cancer, or dying from cancer.  I felt surrounded by it and I was living in fear that either someone in my immediate family or even myself would be next.

I seriously felt like a sitting duck! …

… until one morning I woke up and decided no more!  I can’t live in fear for the rest of my life.  That is no life at all!  There has to be something that I can do to fight back, to be pro-active …

… and that it when my holistic health journey began over 15 years ago.

So many of us women live in fear every day of breast cancer to the point that we are afraid of our own breasts and for good reason.  Many reading this article are either fighting breast cancer or are breast cancer survivors.  {{HUGS}}  Most of us have been touched in one way or another by this dis-ease.  It is, without a doubt, scary especially with statistics like 1 in 8 women will develop breast cancer in her lifetime!

Do I hear sitting duck?  I mean really?!  Doesn’t that make you feel like a sitting duck??  It certainly does me.  That is why I have chosen to become pro-active in my own breast health.

I am choosing to focus on breath health rather than breast cancer and I invite you to join me.  As I go along in this breast health series this month, you will learn the importance of embracing your breasts and even your other girly parts.  You will see how doing so is an imperative part of your self-nurture discipline.

“To truly love yourself, you must love all of you.” ~ Lissa Rankin, author of “What’s Up Down There?”

More about that next time, but for today, I would like to introduce you to the Lymphatic Breast Massage.  This massage cleanses tissue and strengthens the immune system. Below is a video demonstrating how to do the massage.  You can also go to Breast Health Project for more information.

I encourage you to give it a try and notice what this massage may provoke inside of you … thoughts, emotions, etc.  Listen & notice!

Are you afraid of your own breasts?  How does it feel to you to focus on breast health rather than breast cancer?  Have you been impacted in some way by breast cancer?  I invite you to express your feelings, thoughts, experiences in the comment section below the video.

Related Post:  Honor Your Breasts

The following was my facebook status update from this morning:

Sometimes our brains can run amok with too many thoughts & ideas that end up paralyzing us … especially during a time when we really need to be moving forward. Go do something different to change your energy like going for a walk. Let it all go for the time being and allow God, who is a God of order, to bring peace & clarity to you.

I posted that because I was so very stuck!  My brain was in a loop that was not allowing me to move forward and be productive… at all!  My stress level kept rising and fear was setting in … fear about all kinds of stuff.  You know how that goes.

I knew that I needed to do something to change things up … to change my energy as I say.  I needed to let go of everything so that I could not only feel at peace but also have clarity on what I needed to do next.

In other words, I needed to create a positive flow of energy once again.

Do you ever find yourself in a state like that?

My cat, Isabelle, often joins me on the porch. Today she watched me bounce. Do you see her in the corner on the table?

This is what I did:

1. EFT – Emotional Freedom Technique.  This is such an easy thing to do.  I have never taken a class nor have I gone to a practitioner.  What I know I learned from personal research.  I become very open as I tap and allow “whatever” to bubble up and then tap it away.  For more information about EFT you can go to:  http://www.eftuniverse.com/

1. Rebound – A rebounder is a mini trampoline that is fabulous!  It is important to purchase a quality rebounder as to not cause injury to yourself.  I bounced the day away!  Well, not really … I bounced for about 25 minutes.  The health benefits both physically and emotionally is enormous.

For that 25 minutes I worked every singe cell in my body and        made my lymph system very happy because it needs to be stimulated to keep it from becoming stagnant.  Rebounding is perfect for that!

I also rebounded out on my side porch as you can see from the picture so I was also able to be out in nature … an added bonus.

Between the EFT and Rebounding, my stress level has dropped significantly.  I am feeling a positive flow of energy that has opened me up to both giving and receiving in a way that has been playing out all day.

Whether it is rebounding, taking a walk, riding your bike, dancing, etc there are plenty of things that you can do that will help you bounce through your day.

What activities do you do that help you move forward when you are feeling stuck?  Please take a minute and share with us in the comment section below.

Here’s to bouncing!!

Shileen

Ok, girlfriends … I’m just keepin’ it real! =)

So the other day, Tuesday to be exact, I put out the following update on twitter and facebook:

“B4 u indulge in an emotionl food binge stop & ask yrself what u need in th moment. It’s not food. Then honor yourself w the real need.”

This concept has really served me well over the years. I do use it a lot. However, in being real with you, I do go through periods of time when the whole idea of “stop and think before you eat” is totally out the window. Case in point … last night! This is what happened …

I had to stop at the store on my way home from work. As soon as my foot stepped inside the door a battle began in my mind about buying a bag of chocolate. No, it couldn’t be a small chocolate bar! It had to be a whole bag!

As I shopped I was winning the battle. Nope, don’t need the chocolate, but by the end of the shop I had convinced myself that I could get the bag of chocolate and eat it responsibly … meaning just a couple here and there.

Note: Never once did I ask myself why I wanted (or needed) the chocolate.

Just keepin’ it real!! ….

So, I get home and throw the bag of chocolate on the counter … and there it stares at me as I am talking on the phone with my girlfriend hashing out life stuff … kicking up emotions. Get the picture?? =)

I stare back at the bag of chocolate and think to myself I’m just going to have 2 or 3 … while deep in conversation with my girlfriend. The three chocolates go down smooth … and fast … and oh so yummy!

Our conversation goes on for quite some time … I continue to pop the little chocolates into my mouth, mindlessly. By the time I hung up the phone I had eaten at least three-fourths of the bag!!! I am not kidding!!! A big UGH!!

Needless to say, I felt gross! I couldn’t even go to bed because of how gross I felt. What the heck was I thinking???

Remember … I’m just keepin’ it real!! =)

That’s just it! I wasn’t thinking at all!! … At least not in the moment. It hit me soon after this binge that I had just posted about thinking before you eat. Oh great! What kind of role model am I! lol

Well … a real one! None of us are perfect, especially me, and even more so now that I know for a fact I have hit “the change of life”! Oh yea! I am in menopause! Gasp!! =D

It is now the morning after my chocolate binge and I am still feeling it! That’s ok. The best thing I can do now is to forgive myself, let it go, and move on to a better day of healthful eating and exercise.

To end this “just keepin’ it real” story with you, I want to share a hysterical video (it’s short)  that another girlfriend posted on my facebook wall after seeing my “think before you eat” status. I just saw it this morning. Sooooo funny! Enjoy!

Oh … and, feel free to share your own story below in the comment section. Please … don’t let me stand-alone here in “just keepin’ it real”!! =)

Have you recently or have you ever taken an inventory of how you feel … emotionally, physically, and even spiritually?  How good do you really feel?  How much joy do you experience?  In this podcast you will learn just how all of these things impact the immune system and what you can do to improve your immune system through all three areas … body, mind, and spirit.

What if you could make some simple changes over the next 6 months that could radically impact you life?  Keep this question in mind as you listen and at the end let me know how I can help you.

Click the link below to listen …

How Your Immune System Heals & Repairs