It's November 2022 is not over yet so ready to move. It doesn't mean we can't take a break. It doesn't mean we can't enjoy our holidays like what all is available are starting ignite your visibility on Instagram coming up on the 28th of November and that is going to help you streamline your Instagram experience. understand fully know what type of content to be putting on there and understand all the ins and outs
real stories. He posts all the things so that you can create a raving fan audience there make sure you check it out visibility queen.com How well hello and welcome to today's live video. I am here with none other than Kat DOnofrio, who is the rebel Well coach and she has blown my mind and some of the things that she has taught me. She really focuses on the four pillars of wellness. And she has been such a joy. She's been in my program
for over a year. But just everything that I've learned from her sometimes some fun facts, I don't know if she'll share those with you today. But some of the facts have been really fun that we've that she shared with me. So I want to give Kat the opportunity to introduce herself and tell you a little bit about how she can support the female entrepreneur, thank you so much for being here, Kat.
No, thank you for having me. I'm really excited and honored that you would consider me to present in front of your audience here. So as Crissy mentioned, I'm kept an eye out for you. And I call myself the rebel Well coach. And basically, I am a certified nutrition coach, and self care educator. And as such, what I do is I guide women on your wellness journey to find the healthy, vibrant woman that's hiding under the stressed out tired people pleasing, emotionally drained uniform that
you're used to wearing. And as a fellow entrepreneur, I know how difficult it is to focus on ourselves when we are focused on our business and trying to help that grow. And then we still our wives and mothers and potentially caretakers of other family members. And in some cases like myself, we also have a quote unquote, job, whether it be part time, full time, whatever. So we're juggling a lot of balls, right? And it's hard to keep them all in the
air. And what usually falls to the floor first is our own self care, right? Because that's where we put ourselves last on our to do lists, it's inherent as women, and again, as business owners and having so many things to do, we'll take care of ourselves later. But what I want to ask you today is where are you on your to do list? And I asked this because are we really doing a disservice to ourselves, to our businesses, to the people
that we love and care about. If we're not taking proper care of ourselves if we are not eating well, if we're not getting enough movement if we're not managing our stress. And if we're not getting enough sleep, because then we're not at our best. And if we're not at our best, we can't give our best to
anyone, right? So we really need to make sure we are putting ourselves higher on our own to do list making sure we're carving out the time that we need to make sure that we have the energy we need to get ish done, right. So what I want to do in Crissy alluded to that I kind of focus on what I call the four pillars of wellness. And what I want to do today, really is focus a little bit on two key pillars with you and talk about how we can practice a little bit
of self care in those areas. And when I say self care, I know you're probably thinking, oh my gosh, that I just feel selfish. I feel like I'm being self indulgent. If I practice any sort of self care, I feel guilty for it, or I just don't have the time or the money to do it right. But when we think about self care, the true definition is taking care of your needs in order to maintain good health.
It's not necessarily about spa visits and massages and nannies and Petty's, although those are fun, great things, and yes, they are forms of self care, but those aren't necessarily critical. There are every day, small things that we can do. And so we're going to talk a little bit about that. The fact that it self care is really more foundational. It's about how you eat, drink, how much sleep you get, how you manage your daily
stress. We don't think about these simple things as self care, but they are absolutely essential to feeling and being our best. So a lot of you, I'm sure are probably moms. So maybe you can relate to this. Have you ever experienced the tired toddler in your family? Maybe this sounds familiar. It's the end of a family function. It's been a wild and wonderful day for your kids. They ran, they played hard, they probably had more than their share of sugary
desserts. But what they did not do was stop the fun long enough to eat well, and they didn't get a nap. So you're getting ready to go home, you've got them in the car, they're all buckled in to their car seat. And the meltdowns commence, right. They didn't melt down because they were spoiled and thought it would get them what they want. They weren't trying to manipulate you. They just couldn't do anything else. In that moment. Their bodies weren't functioning properly.
This meant that they couldn't manage their emotions. And those emotions were intense, right? Well as adults, the same thing happens to us, just maybe not, or hopefully not as drastic. Our bodies can't function properly, when we deprive them, of what I call the four pillars of wellness. And that's proper nutrition, proper movement, stress management, and sleep, these things are all critical.
It means we don't feel our best if we're not managing well in those areas, we don't make the best decisions necessarily, and we definitely don't feel our best. So we see effects from that of things like lack of energy, we may be a little bit more irritable and quicker to snap than usual. We may have some brain fog, we don't think clearly we don't think as quickly or efficiently. So this is where self care starts at the
basics. So I'm going to speak today about to those areas, we're going to talk a little bit about stress management, and sleep. And those are two big areas that I think as entrepreneurs in particular, we tend not to focus much if at all. So when you're under stress, how do you respond to that stress? Are you one who tends to eat to calm down otherwise known as stress eating? Do you speak and eat very quickly? Do you drink alcohol or smoke? Do you rush around but don't seem to be
getting much done? Are you one that when you're stressed that maybe you work too much? Do you are you do you procrastinate and put things off until the very last minute? As a stressed out person? Do you sleep too little or maybe too much? Do you try to do too many things at once? Because you're trying to get through that to do list right? Well, if you're engaging in even one of those behaviors as a way to manage your stress, it might mean that you're not dealing with stress as well as you could
be. And a lot of us are guilty of that, including myself. I'm just I mean, just look back to the first few months of the of the pandemic. And granites a couple years ago. Now, if you could think back that far, alcohol sales went through the roof, people were self medicating as opposed to really
dealing with their stress. But there is some good news, we can adopt a few simple things, a few simple self care activities, that will really make a huge difference, and being able to better manage your stressors and reduce the negative effects. So I know, but we're all busy entrepreneurs, how are we going to fit one more thing into our day? Well, that's where I'm going to stick to simple, easy to implement, and things that don't require you to carve out a
large amount of time. They don't cost much if any money whatsoever, and they're things that you truly can fit into your already busy active schedule. So let's talk about a few of those. The first stress busting activity that I really love is to practice gratitude, or celebrate your accomplishments. Now as entrepreneurs, we have a lot on our plates right a lot on our to do list, and it's easy for us to spend most of our time focusing on what we're not
getting done. On right. At the end of the day, we're overly focused on all of those things that we didn't check off our to do list. And starting to feel stressed about, these are just one or five or 10 more things that I have to add to my plate tomorrow, right. And in turn, that makes us feel bad, that makes us feel really stressed
and tense. So what if instead, you took a few minutes at the end of your day, to look back at all the things you did accomplish, look at all the things you did check off your to do list, think about the things that you got done that weren't even on your to do list, they were just things that came up out of nowhere that you had to deal with. And you were able to accomplish those. Think about those things, pat yourself on the back for each one of those things that you did accomplish
in your day. And once you've done that, okay, then turn to the things that maybe you didn't cross off. And instead of beating yourself up, simply look at them objectively and say, okay, these things didn't get done, can I add them to my plate tomorrow, if I didn't get them done today? Do they really still need to get done. And maybe you can cross them off altogether and not even have to do them. So it's just a slightly different
way of looking at things. And when it comes to practicing gratitude, maybe take some time at the end of your day, and come up with just one to three things that you're really grateful for, excuse me, that happened in your day. And even better. Create a gratitude journal and write those things down. The act of doing that is going to make you
feel good in the moment. And an extra bonus of writing things down in the gratitude journal is that on those future days, when you are having a really rough day, and you don't think you can find anything to be grateful for, go back and read past entries. And that will remind you of of some of those things that you really can be grateful for. And that's going to give you that maybe that little lift that you need to get through that difficult day. So another
simple activity is meditation. I try to practice meditation at some point every day, I mostly myself do it at the end of the day before I go to sleep. But sometimes I'll do it in the morning, I might even do it midday. And for those of you who have never meditated. And I was like this, before I'd ever tried it, you might be thinking, Oh, I don't have time to take an hour of my day to meditate. I can't possibly sit still long enough to meditate. And for even forget trying to clear my mind and
empty it. Those were kind of the things I thought about meditation before I ever tried it myself. But truly, it's not about really any of those things. Meditation can take as little as three to five minutes if that's all the time you have. Ideally, a lot of people do sit, try to sit quietly. But did you know there's such a thing as a walking meditation. And thirdly, it isn't necessarily about trying to completely empty your
mind. It really is more about just focusing, and being more mindful about your breath at that time. It's more about focusing on the in breath, and the out breath and just taking a few minutes to do that. And realizing that yes, the other thoughts will come. But you don't have to focus on those thoughts for those few minutes. Just acknowledge that they're there and kind of imagine them floating on by like a cloud floating by in the sky. And then return your focus to your
breath. Not that other things aren't happening. But you're focusing on one thing, just for those few minutes, and see how that makes you feel. Now, other things that are kind of related to meditation that are great for relaxing your mind and body are things like yoga and prayer. So anything that you enjoy like that. All right, third, stress busting activity is exercise.
And yes, normally, when we think of exercise, we think of taking an hour or maybe even more going to the gym and working out or you know, going for a 30 minute run or something like that. But really exercise or what I prefer to just call movement is anything that's going to get your blood moving a little bit, maybe get your heart pumping
just a little bit more. And again, it's something you really can do it You only have 10 minutes, great, take 10 minutes, walk around the block, take 10 minutes, do a few stretches, to kind of stretch out those muscles and relax some of that tension that a lot of us experience, especially if we're entrepreneurs, like I am, that spent a lot of time behind a computer. For fight, I think we're up to is to unplug. And again, I know as entrepreneurs, that's probably a really hard
one for us. We always want to be, you know, out there being visible, we're always want to make sure that we're checking our messages, and we're getting back with our clients, and all
of the things right. But it really is important, in order to be able to escape stress a little bit is to take even if it's just 10 or 15 minutes, and just walk away from all the electronics, stay away from the TV, and just be present in the moment, have a one on one conversation with somebody, again, go out and take that walk, get that 10 minutes of exercise, whatever it is just take that little bit of time to escape from the world, even if it's only for a few minutes a
day. And really, when it comes to managing our stress, it's just finding simple things that you enjoy, and can fit into your your current lifestyle, your current schedule. And it can be something as simple as taking a warm bath, maybe listening to some music that you really enjoy. And that relaxes you. Or if you have the time taking some time for one of your favorite hobbies. Now, I want to turn to some more unexpected distressing tips, things that you wouldn't necessarily think about as self
care or ways to de stress. But the first one of those, and again, this one might be a little bit more time intensive about volunteering is an excellent way to de stress. Granted, when we volunteer, we're, you know, helping somebody else out. And we're making them feel better and making their life easier. But it can boost our own well being. I mean, think about the last time that you just helped somebody with a friend or a loved one with something that they were
struggling with. And how good that felt that you were able to offer and provide that help. That sense of euphoria you can feel any time you volunteer. And again, it's a double whammy because you feel good about doing it. And you're making somebody else feel good till now, the next one, an unexpected distressing tip is washing dishes. And no, this isn't a trick trick to get you to do more chores, I promise. I know it sounds like it. But
mindfully. And again, a lot of what I teach my clients when I work with with them is being mindful about what they're
doing. So if you hand washed a few dishes, and you did it mindfully, so not thinking about those 10 things on your to do list, you didn't get done that day, but focusing on all of your senses, focusing on the smell of the soap that you're using the warmth of the water, that you're washing the dishes with the feel of the dishes themselves, focus some attention on the present, the active actions that you're doing right then in there when you're washing the dishes.
They've actually done studies on this surprise, they've done studies on everything, right? But it has been reported that mindfully washing dishes can decrease nervousness by 27%. That's huge. And they also say it increases mental inspiration by 25%. So maybe the next time you're stressed or you're having trouble working through an issue that you're having within your business, instead of killing yourself trying to come up with
those answers. Maybe you just need to go get your dishwasher break and hand wash a few dishes. Another thing and we're coming into spring now and Ohio and it's getting warmer, and one of my favorite activities and a great distressing tool is gardening. Now I don't know about you ladies, but I was a tomboy. As a kid I loved playing and digging in the dirt. And as an adult I still do there is nothing like getting your hands in the dirt. getting dirt under
your fingernails. To just distress you, it's almost like a mindless activity, right? You don't have to think too terribly hard about it. But again, gardening has been shown as an activity that actually will calm your mind on many levels and provides overall relaxation. And then my next distressing tip is a fun one. And that's hugs, who doesn't love a good hug? They show it has been shown that a hug can reduce stress, it actually lowers your blood pressure, and improves your
attitude. It boosts your feel good endorphins, right. And they say hugs by a loved one actually increases your level of oxytocin, which is a hormone that is shown to alleviate stress. So if you feel like you need a hug, and hey, if nobody else is around, you can always give yourself one. And yes, you will get some of those same benefits by giving yourself a big ol bear hug. Now I'd like to walk you through before we go into the next topic, a little
exercise. So one of the things that I work a lot with my clients on is using breathing exercises as well to help relieve stress. So again, breathing is something we do every day. It's something we doesn't cost any money. We can do it anywhere, anytime. So by going through some simple breathing exercises that can help you reduce or reduce your stress and tension, it can help bring down your heart rate and
your overall blood pressure. So it's great if you can learn a couple of breathing techniques to kind of have in your back pocket when you are feeling your stress levels rise. And so what I want to do, since you're here, and you're probably sitting down anyway, is take you through a very quick reading exercise. And this is called the Be Your breath exercise. So first of all, I just want you to get comfortable, take a normal
breath. And then I want you on your next breath to take a nice deep breath in slowly through your nose. I want you to fill up your chest and your belly full of air as you breathe in. Really puff that belly out. And then I want you to parade that out slowly as well. Through your mouth or nose eager want, it doesn't matter. And then on your next breath, I want you to try to breathe into account of five. So really lengthen that breath going in. And then on the exhale, that same thing, count
to five on the exhale. So you're really like that in both your inhale and your exhale equally. And now I want you to do that three more times. And I'm going to help you count. So breathing in 2345 an out 2345. Now in 2345, and out 23451 More in 2345 and out to 345. And now how do you feel, I imagine, maybe you feel a little less tense, the shoulders and neck feel a little
bit more relaxed. Maybe if you are feeling a little stressed and your heartbeat might have been a little faster than usual, you might notice that has slowed down just a little bit. But try that the next time that you are having a difficult situation. And so now, I want to turn our attention to another topic quickly here. And that is sleep. It's kind of hard to talk about stress and not also talk about sleep because these two really
have an impact on each other. If you'll notice, when you're really stressed, you tend to have trouble sleeping. And then when you have trouble sleeping, it stresses you out and then it becomes a cycle. It's like a snowball rolling down a hill right? More stress, less sleep, less sleep, more stress. So we need to break that cycle. And don't worry, you're not alone. Studies show that 67% of Americans say that they have trouble sleeping on a regular
basis. So if you think about it, the majority of us on this, this live or the recording, are walking zombies basically. So let's see what we can do about that. And as entrepreneurs, one of the first things we give up when we're really busy, tends to be our sleep, right? I know there was a time when I used to say, I'll sleep when I'm dead. And now I cringe at the fact that I used to say that, but I did. I used to think stress or sleep wasn't all that important.
I know better now. So first things first, why can't you sleep. So if you have trouble getting out of bed in the morning, if you feel that you need caffeine to get you through your day, or you have trouble falling asleep at night, we need to revisit our bedtime routine. So again, I'm going to give you a little exercise that you can take away and work on later.
That'll basically will identify the habits that are keeping you awake, and then help you identify some simple changes that you can make to help you sleep better in the future. So first of all, we're going to start with the identification piece. So what's getting in the way of our good night's sleep? So we need to look at some key areas. First of all, think about what happens when you can't sleep. So is it that you're having trouble falling asleep to begin with? Are you falling
asleep and then waking up? Maybe you toss and turn a lot, so you're just not getting a good night's sleep? But think about what is happening? The second piece of identification of your issues is what's your sleep environment? Like? Is it dark and quiet enough? In the room where you're sleeping? Is the room temperature comfortable? Are you too hot or too cold? Are there things on around your bed? Are you sleeping with your phone next to your head? Do you keep the laptop laying on top of the
covers? What are those conditions like? And then thirdly, what are your bedtime habits that may be resulting in poor sleep? Do you have a regular bedtime? Or are you going to bed at all different times? Depending on what that day's to do is look like? Are you going to bed maybe too early? And that's entrepreneurs? That's probably not it. I know. Are you taking your digital devices to bed with you? Are you sitting with your laptop or your phone? And in doing things on those devices right before
you're trying to go to sleep? So are there other overstimulating things within your bedroom that are contributing to poor sleep? Another one of those would be the TV and are you trying to fall asleep with the TV on? Excuse me? So sit and take some time maybe later today and think about those things and jot down your answers. And then once you've done that, you can start looking at what little things
can I change? Where can I tweak and maybe implement some different habits that can help me take steps forward in getting that better night's sleep. And just remember that new habits don't happen overnight. But if you set some intentions, and try to work on them regularly, eventually, those changes will become just part of your normal everyday habits. So first of all, controlling your environment. It really is important to set a regular bedtime, you should roughly every night be going to sleep
around the same time. Give or take 30 minutes or so and trying to get us to the consistency and that's whether it's a weeknight or a weekend or whatever but be trying to be consistent about what time you're going to bed and getting up each and every day. Make your bed asleep only one no phones or laptops make you can make that a new rule that one hour or minimum a half hour before you go to bed that all electronics are put away preferably somewhere outside of the bedroom.
Another thing environment wise is keep your room dark if you need to use blackout shades, dim any electronics that might be in the room a lot of those emits some sort of lights even when they're off. So try to keep those outside of your line of sight. Another thing to do is looking at your routine. So if you're greatly affected by caffeine, cut that off by late afternoon or maybe even by noon. You want to have worried vigorous exercise immediately
before bedtime. vigorous exercise is good, but you want to do that earlier in the day so that you have time to wind down before you go to bed. Avoid eating before bed, the actual digestive processes that our bodies go through when we eat. If you eat too late in the evening, those digestive processes alone can keep you awake at night or keep you from getting a good night's sleep. A fight after dinner drowsiness by trying to keep yourself active
until it's time for bed. If you have a habit of falling asleep in front of the TV, or whatever, in the evening, and then you try to wake up and get up and go to bed and go back to sleep. That can be really difficult. That was a habit I used to have. And it did not end well. So I I've given that up and tried to keep myself up to start your bedtime routine, not 30 to 45 minutes before you're actually wanting
to go to sleep. So that is things like setting aside electronics, maybe that's a good time to journal those things or you're grateful for from that day, or writing down what you accomplished that day. That might be a good time to read, again, not from electronic device, but an actual book or magazine, it's a good time to do some light stretching, or some real gentle yoga moves, again to
help you relax into sleep. So just things again, that are relaxing activities that help you with that whole wine down process. And lastly, use your mind to help you fall and stay asleep. So again, I mentioned
journaling. So maybe write your thoughts for the day in a journal if you have, especially if you have a lot of thoughts at the end of the day, a lot of things that came up that you're still thinking about to dues for the next day or whatever, if you write those down on a piece of paper, and then set that that piece of paper or journal aside, that helps tell your mind that that those thoughts, those things that you need to do are taken care of, they're in a safe place, and your mind can relax.
Maybe find a mantra or word that calms you and focus on that as you fall asleep. And lastly, maybe engage in some mindful sleep meditation. There are lots of great apps out there if you need any recommendations. Calm is one app headspace is another and my personal favorite that I use a lot is Insight Timer. So if you need some guided meditations to use in the
future. So anyways, if you even take two or three of some of the things that I mentioned, or Vesper, other ideas for you, and start to implement those will greatly go a long way in helping you to get the seven to nine hours of sleep that 90% of us need on a regular basis. So that's it for me. I hope you got something good out of this. I have lots of questions. Okay. Do you have time? Or go ahead? So I have obviously been in your container for a while I've followed you for a really long
time. So I have heard you say several different things. So the first thing that you said that actually I had no idea is that when you don't get the required amount of sleep, you actually can't make that up with a nap. However, what if you really need the nap? Should you still take a nap? Oh, absolutely. And, and, and napping too. You want to keep it to like a 20 to 30 minute like,
quote unquote cat nap. So you don't want to like nap for two hours in the middle of the afternoon and then expect that you're gonna go to bed at your normal bedtime and get a good night's sleep. But if you like if you truly like have had a night or a couple of nights where you haven't slept well, you know, you haven't gotten your Sunday night and you just it's two o'clock in the afternoon. You can't keep your eyes open. Yeah, let's absolutely listen to your body. Your body is telling you you
know what? I need a break. And maybe you don't even fall asleep. Maybe you just need to like, just go lay quietly somewhere and just close your eyes for that 2030 minutes. And that's all you need to rejuvenate yourself. But yeah, and again, I wouldn't I would try not to nap for more than 3045 minutes. Because you don't want to completely throw your cycle off. But yeah, absolutely take that nap. I mean, I I've been known to take a nap or two here and there. It's not a
regular thing. But yeah, that's that's absolutely fine. I think a 20 minute power nap is like the best thing in the world. Like I can get into such a deep sleep and 20 minutes that I'm drooling. Emi for everybody. Sorry. No, that's good sleep when you're rolling. I'm gonna say yeah, So my next question is you mentioned when you're in
stress to wash the dishes. Now, is this the same thing as stress cleaning, because I know a lot of people self included, stress clean, like when things are very stressful, and it's just like, it's like the clutter or something else is bothering you too. And at least if at least, if you get that out of the way, it almost feels like huh, I feel a little bit better now. There's definitely something to the whole concept that clutter in your physical space. It has an impact on you mentally and
emotionally. So yes. That is a little that that is a thing. Absolutely. And anytime you feel the need to clean, you're welcome to come to my house, because I don't particularly have that stress cleaning problem. But But yeah, it's a thing. And yeah, and especially if you feel like your house is dirty or cluttered, it's almost like that physical clutter, like encroaches on you personally. And like I said, emotionally and mentally. So yeah, if you can
clear that away. Physically, it will definitely be a help in other areas as well. Yes, I don't normally clean. But when I'm stressed, for some reason, I will. Or if I know somebody's coming over, and I have a half an hour, it's amazing what you can get done. If you set the timer on anything. This is one of the things that obviously, I go to the gym, and I love the
gym. And I love that what you said about movement, it's not what you think, number one, I never wanted to lift weights, that was never something in my mind. And I started doing it. And I fell in love with it. But I also love a walk, where I can literally not talk to anybody. And my device is in my pocket.
So maybe I'm listening to a podcast, or I'm listening to music, and I can just literally all I focus on is beating my speed from the last time that I walked right, even if it's by point 0001, right, by beating my sweet like, I focus on that, or just to get away because as an introvert, you know, my husband works from home, you know, my kids home this week when spring break. So just even getting out
and getting away. It just feels like I don't know, it feels like cleansing or that feels like my meditation, I guess we could say because it's just getting away from everyone. I was just gonna say because I know, you've mentioned that you've never thought you're someone who could meditate. But you're kind of doing a form of walking meditation when you're doing that. So you're a meditator, and don't even know it. I know, I know, I did. I didn't know the Tate at the event you
had though. So that was really cool. That felt actually easy. I think the thing with meditation is I feel like I use this analogy a lot. But it's kind of like when COVID hidden. They said don't scratch your face and your face when you're in the grocery store. And I'm like, oh my god, like itching, like everything's like itching, I cannot touch it. But it's the same thing with meditation, I think I have to be still so therefore my body wants to move
and fidget and move around. And I think if we can just let go of you have to like not move right? Not blink your eyes not breathe, you know if we let go of that and know that you can actually have some movement during that it's okay. Absolutely. Yeah. Love that. Love that. Okay. So the other thing that you said, which I have been doing for a little over a year, is like we were talking about the
entrepreneur. And I personally believe as having been the person who put my self last in my business first, and move recently to putting myself first and my business, right. I work on my business. But it's I'm first right myself cares person's priority. I have noticed a very big energy change in me not only that have more energy, but that I can show up with more energy that I'm attracting more people. The confidence came, right because when we feel good, we feel
confident, right? When we feel like getting enough sleep when we're not as stressed. When we're drinking enough water when we're doing all the things that you tell us to do. We show up in a better energy capacity and don't even know if that's right grammar, but like we show up differently. And I love as an entrepreneur, especially as somebody I'm telling to get, you know, I'm visible and I'm telling others to get visible when we have all of that.
combined. It is possible to literally have it all like get healthy, get enough sleep, do the things you're supposed to do and grow a big business. And I think that was always in my mind. I'll get healthy later. I'll do that later. I'll do that when I have more money. And the sad thing is, is that I kept writing down my goal list and 10 years and I kept saying none of this is going to happen. If I don't take care of my health, none of this matters. None of
this matters. And I think if you can put that into perspective, it helps you so much. But you can be healthy and grow a big business. It's not I have to choose right now, you can technically actually have both. Yes. I couldn't have said it better myself. Absolutely. Yes. Yes, yes, yes. Yes, yes. And that's so comforting. So inhale, um, you have some things coming up, and I would love you to share them with my audience.
Yeah. So first of all, I just want to invite anybody if what we talked about today is something that you've found useful, interesting, you'd like more, I do have a private Facebook group. And it's called Living Life perfectly imperfectly. And I just basically share information on pretty much a daily basis, all around different ways to stay well and be healthy. So and it's, again, it's things around
my four pillars of wellness. So you'll get information on eating healthy, you'll get information on getting the right amount and types of movement and exercise in your life. Lots on stress management, as well as sleep practices. And I throw in a lot of mindset, and mindfulness work as well, and all of that. So, again, if you're interested, I would love to have you in the group, living life perfectly
imperfectly. And if what we've talked about today has got you thinking more about your health and wellness and wanting to implement some more healthy behaviors into your current lifestyle, I do offer a free two week wellness audit or wellness assessment, where basically, I have a checklist of activities related to each of the four
wellness pill pillars. And I simply asked you to use that checklist and track not necessarily to change anything, but just to track what you're doing on a daily basis for two weeks against that checklist. Turn that into me. And I will review that and then give you one or two action steps that you can take in kick starting your healthier habits journey. I love that. I love that. And how easy is that? Like literally just reach out to cat and say,
Can I have this right? And then you just have to turn it back in. So it's kind of like a little bit of accountability there. Right? Because they don't get responses until they track it for two weeks. That's right. Yes. I think sometimes, too, when we track things like that we actually it opens our eyes to to see, huh. You know, absolutely. Yeah, don't realize that. So yeah, it's like we a lot of times we think we're doing okay in an area. But then when we really sit down and look back on
Okay, what did I do today? Or what did I do yesterday? It's like, oh, I kind of missed that. Or oh, I didn't quite get that done or? Yeah, so it's definitely eye opening. I love that. I love that. So I have a question that, you know, I asked every time somebody does an interview with me, and that is what has visibility done for you.
So what it's done for me is a really, it's it's getting me out there, it's pushing me to stretch myself outside my comfort zone, which we all know that growth doesn't happen until we push outside of our comfort zones. And you and the visible group have really helped me do that. I mean, it's, it's helped me be more comfortable with
doing things like this. I mean, there was a time if you had had asked me to come on here and get in front of your audience, I would have been like, Oh, hell no. And I would have had 1000 excuses for why I couldn't do it. And this time, I was like, Yeah, sure. I'll do it. Why not? Am I a little nervous? Boy? Yeah, of course. But isn't everybody I mean, it's, but it's just pushing through that and thinking about the bigger picture like, why are we doing
this? Why are we wanting to get in front of audiences and and share our businesses and it's because we want to help people. We can't help people unless people know we exist, unless they know what it is we can offer. And, I mean, we can write that down. But that doesn't bring across our own personalities and who we are. And really, when people come to work with you, it's because of who you are. Because something about you resonates with them.
And it's So much harder to get that across, in written word, as opposed to something like this and then coming on, and, and being on video. So, so true. So true. I'm glad you said the uncomfortable thing, you know that that's like my love language, it's making us uncomfortable. get uncomfortable with your health to like, let's be honest, like, you know, sometimes even getting enough and enough water is uncomfortable, we go the bathroom more so until we get used to it, it's an
uncomfortable thing. But that is growth too. It's not just, you know, the part of growing the business like even like getting healthy over the last year has really stretched me right there are moments I wanted to quit there. But I did it and I kept going. And I feel like it's such a lesson in your health that you can use in your business. Because if you can do things with your health, and you and it's that compound effect,
right? It's doing the little things every single day, that add up over time that make you feel like a million bucks. And you realize, wait a minute, if I can do this in my own life with my health, I can do this with my business too. And so it's such a correlation and analogy for entrepreneurs and shows them
that things are possible. And that's I think what I love most about getting healthy and taking care of yourself, because it shows you what's possible with time with consistency, doing the little things day in day out that we think don't add up. And we don't get instant gratification on it does matter. And it does show up big in our life at some point once we are consistent with it. Absolutely. That's so true. All right, anything else you would like to leave my audience with before we go?
Um, no, I don't think so I again, I just I hope that if you're watching this, if you even got one or two small nuggets, again, small changes lead to big results. So even if you only implement one or two things, then it was totally worth it for me to be uncomfortable. And come on here. Absolutely. So if you're watching this live or watching on the replay, make sure you drop your questions cat will be coming in and checking those and
answering those. If you have a friend who you know you would love to do this with things are always more fun together. Especially if you guys, you keep each other accountable for the free two week audit that she'll do for you. So you could keep each other accountable on that, and then maybe implement the changes together. So there's a lot of fun things that you could do when you do this with someone. So make sure you tag a friend, or share this with a friend as well, because that
will help support them too. And we're always stronger together. So cat, thank you so much. We're gonna drop all the links and all the information and I'll tag cat in this and make sure you reach out to her if you want to connect or you want access to that two week audit. Thank you so much cat, I appreciate you. And we'll be back again I'm sure if so thank you. Thanks. I hope you enjoyed this episode, feel free to share it on your favorite platform and tag me I love re sharing these and giving
you a shout out as well. My goal is to always support you and help you see a transformation. Not only your business, but in your life. We will never outgrow our business. Remember that so we get to work on ourselves and see that transformation come through on both personal and business side. I would love to work with you and 2023 I have loads of opportunities that will fit the pricing and the budget
that you have. Let's chat. I'm truly interested in creating an unforgettable experience for you to grow, transform and see how big your business can grow in 2023