The Journey 4 U

Want to transform your life and get healthy through conscious intention and deliberate action? Join

Who We Are

The Journey 4 U provides coaching, workshops and retreats for individuals interested in transforming their life and living healthier through conscious intention and deliberate action. As a transformational coach Laureen Quick also recommends and sells Juice Plus+ products, Pampered Chef and Zyia Activewear in order to promote #WholeFoodNutrition, #WholeFoodCooking and an #ActiveLifestyle.

Operating as usual


-Motivational Monday-

It's so true! What will be your next choice?


-Self Care Sundays-

Find a way to relax today or maybe everyday?


-Your Authentic Self-

Living your life authentically does not mean you are perfect.


-Your Authentic Self-

Learning how to be your authentic self is a crucial part of building a meaningful life and genuine relationships. Authenticity happens when your thoughts, words and actions consistently match with your essential self, your Spirit, your Soul.

On a deeper level, when you make decisions that align with your identity and core values, you begin to build a life that brings you meaning and joy. At the same time, you inspire those around you to do the same.


-Motivational Monday-

Do you believe?


-The Masks We Wear-

Today is Halloween--a day we celebrate by disguising ourselves with masks and costumes.

Many of us, however, live life behind a mask all the time-– a mask of self-assuredness, confidence, authority, perfection, efficiency etc, while all the while hiding who we truly are? The problem with masks is when they become the norm and we lose ourselves in the process of trying to please others.

Are you hiding your authentic self?

Challenge yourself to move forward from today and live your life without the masks you use to pretend you are happy, confident, perfect, in control, etc. Instead, set the intention to connect with your essential self on a regular basis and to express who you are in authentic ways. If you can, you will be happier, healthier and your life will be more joyful.


If you constantly find yourself in overwhelm, consider disciplining yourself to focus on one thing at a time.

As multiple studies have confirmed, true multitasking—doing more than one task at the same time—is a myth. People who think they can split their attention between multiple tasks at once aren’t actually getting more done. In fact, they’re doing less, getting more stressed out, and performing worse than those who single-task.


Narrative shifts are great strategies for when you want to change your life!


-Motivational Monday-

Transformation requires change. You CAN do it!


Want a reset?

Clean up, declutter and freshen up your workspace. There is nothing more empowering as decluttering and starting fresh with an organized system.


-Self-Care Sunday-

Here's a great way to start off your Sunday and take care of YOU!


Are you an optimist?

Optimism is a hopeful, positive outlook on the future, yourself, and the world around you. It is a key part of resilience, the inner strength that helps you get through tough times.

Resilience is a critical attribute of empowered and empowering individuals. If you are looking to change your life, begin by practicing optimism.


👍 Here's a challenge for today--get up, get out and move! Take some time to connect with who you are! And don't forget to breathe! Then, reply to this post with a selfie of you doing just that.

My own experience tells me that I always feel happier after a walk.🚶‍♀️


Transformation is about releasing the past, letting go of who you were in order to become, to evolve into your potential.

"We must be willing to get rid of
​the life we've planned, so as to have
​the life that is waiting for us.

​The old skin has to be shed
​before the new one can come.

​If we fix on the old, we get stuck.
​When we hang onto any form,
​we are in danger of putrefaction.

​Hell is life drying up.

​The Hoarder,
​the one in us that wants to keep,
​to hold on, must be killed.

​If we are hanging onto the form now,
​we’re not going to have the form next.

​You can’t make an omelet
​without breaking eggs.

​Destruction before creation."
​- Joseph Campbell

​From A Joseph Campbell Companion: Reflections on the Art of Living.


-Self-Care Sunday-

Being in a place of gratitude is a way to open and expand your heart!


Yep! It's definitely not too late!


Looking for a quick reset? Try exfoliating your skin before your next shower!


-Self-Care Sunday-

Wondering what to do today to take care of you? How about spending a few minutes decluttering your space?


-You will decrease your stress and anxiety levels. Believe it or not, clutter stresses us out.

-You will feel physically healthier. Excessive amounts of clutter builds up a whole lot of dust. Clear your space, clear your air!

-Your productivity will improve. Less clutter brings greater clarity and improves your efficiency.


How are you living your life?


Do you have a daily Power Hour? If you don't, maybe you should?!


-Self-Care Sundays-

On Sunday afternoons, I try to spend some time doing self-care.

One thing I do is spend some time reading. I like to relax by reading fiction. I also like to read biographies and autobiographies about people who lives are inspiring.

What about you? What do you do for self-care?


-Reset Your Mind, Body & Soul-

Lemons are a nutritious fruit packed with vitamin C and a host of antioxidants. Consuming lemon water has a lot benefits. It can help in the following ways:

-Aids in digestion
-Encourages liver detox
-Boosts immune function
-Nourishes your skin -
-Reduces inflammation
-Helps fight infection
-Lowers blood pressure
-Prevent kidney stones
-Treats gallstones
-Prevent anemia


During the month of October, we are going to focus on how to reset your mind, body and soul into a state of balance.

When we think about getting healthy, typically diet and exercise are the first things that come to mind. However, good health isn’t just about the physical body. Our mind and body are interconnected and affect each other tremendously.

As we work to transform our lives, it is very important to maintain a healthy balance between your mind, body, and soul. This is done by nurturing your whole self--including your physical, mental, emotional, and spiritual needs.


It's true. You just have to decide to move forward.



Why should you be concerned about the health of your heart?

1. Heart disease (which includes Heart Disease, Stroke and other Cardiovascular Diseases) is the No. 1 cause of death in the United States.

2. In the United States, someone has a heart attack every 34 seconds. Every 60 seconds, someone in the United States dies from a heart disease-related event.

3. About 720,000 people in the U.S. suffer heart attacks each year. Of these, 515,000 are a first heart attack and 205,000 happen in people who have already had a heart attack.

4. In 2011, about 326,200 people experienced out-of-hospital cardiac arrests in the United States. Of those treated by emergency medical services, 10.6 percent survived. Of the 19,300 bystander-witnessed out-of-hospital cardiac arrests in the same year, 31.4 percent survived.

5. Direct and indirect costs of heart disease total more than $320.1 billion. That includes health expenditures and lost productivity.



Did you know?
Trans fats raise your bad (LDL) cholesterol levels and lower your good (HDL) cholesterol levels.

Eating trans fats increases your risk of developing heart disease and stroke. It's also associated with a higher risk of developing type 2 diabetes.



Did you know? You can actually make your body systems function more efficiently by regularly taking a little 90 second break to focus on calming your heart.



Exercise is good for your health.

Aerobic exercises benefit your heart, and include activities like: walking, jogging, swimming or biking.

Strength and stretching exercises are best for developing your overall stamina and flexibility.

The simplest, positive change you can make though to effectively improve your heart health is to start walking.



Exercise is good for your health.

Aerobic exercises benefit your heart, and include activities like: walking, jogging, swimming or biking.

Strength and stretching exercises are best for developing your overall stamina and flexibility.

The simplest, positive change you can make though to effectively improve your heart health is to start walking.



At the heart of a healthy lifestyle is good nutrition. Making smart food choices can help reduce your risk of heart disease and stroke. The good news is, eating right doesn’t have to be hard or require a special diet.

Smart choices means eating whole foods and reducing or eliminating as much as possible, processed foods.



February is Heart Health Month.

Did you know?

Heart disease is the leading cause of death for both men and women in the United States.

The good news? It is also one of the most preventable.

Making heart-healthy choices, knowing your family health history and the risk factors for heart disease, having regular check-ups and working with your physician to manage your health are all integral aspects of saving lives from this often silent killer.



We don’t function at full capacity when we’re dehydrated.

The Institute of Medicine recommends roughly 13 cups (3 liters) of water per day for adult men and 9 cups (2.2 liters) per day for women.

There are many simple ways to make sure you and your family are drinking plenty of fluids each day.

And don't forget, food provides about 20 percent of water intake as well and many fruits and vegetables are more than 90 percent water by weight.

Make an effort to monitor your fluid intake and you’ll be functioning better in no time.



When you are stressed, you may have tried to relieve your anxiety by: eating comfort foods, zoning out for hours in front of the TV, or increasing your use of to***co, alcohol or drugs.

All of these coping strategies represent attempts to take your mind off your worries, or in some instinctual way to alter your brain chemistry. Sometimes this works. Many of these strategies, however, have negative consequences, especially when carried out repeatedly over time.

Exercise is an alternative to these negative coping strategies.

Did you know? Research has shown that the more physically active you are the more you will experience feelings of excitement and enthusiasm.





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