Up Frequency

05/17/2020

We are hosting a month long Sun Salutations Practice in our private Facebook group this week.
If you are interested in starting a mind/body practice, but haven’t been able to motivate/get started on your own, this is a great place to start!

We will be working on Sun Salutations for the next month, leading up to the Summer Solstice on June 20th!

Comment below if you are interested!

04/22/2020

A little Earth Day riddle...
You are on a hike in the woods.
You come upon a large boulder you weren’t expecting.
You have 3 options:
1) carefully navigate around it
2) attempt to forcefully move it out of your way
3) yell and scream at it to move out of your way
Which option will you choose?
When water comes upon a boulder, it just moves around it. It chooses the path of least resistance to keep moving. It doesn’t resist and force.

Now, more than ever, we can take a few lessons from Nature.

Let go of the need to expect and control everything.
Release human ego and the belief that we are all knowing and are the center of the Universe, and that all the answers are at the tip of our fingers on the internet. We don’t have all the answers, to Covid-19 and beyond.

Are you screaming at the boulder?

04/17/2020

We always seem to want what we don't have.
We want to be out and about now that we are being asked to stay home.
We want to be home and in our PJ's when we have responsibilities that require us to be out and about.
What do you REALLY, TRULY want for your life?
Use this time to reflect.
This is the perfect time to check in with your priorities and make sure you aren't focusing on the wrong things.
Or, maybe this is reminding you of what you actually do value, and you just didn't appreciate it as much when mired in the day to day.
Either way, this is the perfect time to gain clarity and better understand what you truly value.

04/08/2020

Take a deep breath and give yourself a hug.

04/02/2020

Solo hike in nature = NOT CANCELLED.

Focus on what you can do. Not what you can't.

03/29/2020

12/19/2019

Looking for ways tp reduce stress during the holidays? Check out my recent interview on Aimee Carlson’s podcast, The Toxin Terminator!

‎Show The Toxin Terminator, Ep Amy Bull - Dec 15, 2019

10/31/2019

It's Halloween! One of my most favorite times of the year! I love all the spooks and ghosts and goblins -it's just fun - and who doesn't like all those treats??

You know what's TRULY scary for most of us?
CHANGE.

Yep - change can be one of the scariest things we experience. It's like walking down a dark hallway and having no idea what's at the other end.

Sometimes we are forced into change by factors outside our control, i.e. decisions made by your employer, or something happens with the people around you or in your life. And we figure it out, right? It's scary and uncomfortable but one way or another you manage through it.

When you are thrust into change out of necessity, you have no choice but to figure out what to do. You might be unprepared, and struggle to find support, and hobble through it with lots of resistance and difficulty. It will likely feel like you're climbing Mt Everest in flip flops. Maybe you'll make it but, wow, it would have been easier if you'd had the support of proper gear.

Often, we know we need to make changes, but because of that fear of what's at the end of that dark hallway, we put it off. And put it off. And put it off.

Circumstances may allow you to continue that way forever.
Often, however, things we know we need to change will manifest into a crisis, regardless of whether you are ready (that job you hate will fire you, that relationship you're miserable in will end on the other person's terms, your blood pressure continues to creep upwards until your doctor says it's an emergency).

CHANGE IS SCARY, prepared or not.

But having someone to hold your hand, help you look out for obstacles, point out what you might not be able to see, and brainstorm on solutions will make walking down the dark hallway feel a bit less scary. You'll be more prepared and supported, with the proper gear and tools to help you get safely to your new goal.

If you're putting off something you need to change because you are scared, I understand. Everyone feels that way. It's a normal human response to change.

I am inviting you to get prepared and decide to make a change on YOUR terms, not someone else's. Gather the tools. Gather the support you need by scheduling a Connection Call with me TODAY so we can talk about what you want to be different in your life.

10/30/2019

Trusting yourself.
When I was in my late teens/early twenties, I believed I was the only person I could really trust.

During and after a series of traumatic events, I was thrust into a life of having to figure out how to navigate the world, independent of much support.
While I couldn’t trust the world around me, I sure as hell knew how to survive. I had to rely primarily on my own perseverance to get by and figure out how to become an adult and take care of my basic needs.
I was resilient, strong, and independent. While my journey up to this point was immensely challenging, I believed (and still do) that I was being prepared for a life of purpose, and that there was a reason for the battles I was given.

Fast forward 25 years, as I spread my wings and began my entrepreneurial journey over the past 18 months, I am realizing how much trust in myself I lost over the years in the corporate world.

I was trained to believe that the feedback and perspective of others was more valid, more accurate, more important than any trust I had in myself.

My confidence was slowly eroded, as I put any trust I had in myself in the backseat, and prioritized all the feedback of my supervisors, mentors, and peers.

I had been given a precious gift of massive trust in myself at a very young age. I allowed this to slowly dissipate, as I fought to fit in, assimilate, and be compliant to someone else’s idea of a good employee.

The process of becoming reacquainted with this part of myself is still evolving. It started before I decided to take the leap towards entrepreneurship, and continues to be a process I work on daily. I believe it is the single most critical component of making any change in your life, whether it’s creating healthier habits around exercise, or something bigger like professional or job changes, or move though significant relationship struggles.

My own coach gave me the space and the reminders yesterday that I needed to reconnect with this part of me. Sometimes these parts of us get temporarily lost in the loops of our conscious minds and the fears that always exist when we are moving into new territory.

And this is what I love about what I do as a coach.

A good coach sees the power you contain as an individual.
A good coach trusts you to know what is best for you, and doesn’t take that away.
A good coach helps you find and uncover that trust in yourself, so that after you grow and develop and do the work you need to do, you can go forth and be the completely awesome person you already were all along, that you might have just lost for a bit, along this crazy thing called life.

If your trust in yourself is out there wandering around on it’s own - let me help you find it again. It’s looking for you and it’s ready to come back home.

10/21/2019

What does being healthy mean to you?

The reality is, this will look very different for each person, and it will change and evolve over time, based on how the seasons of your life change.

Healthy for me used to look like:
Getting up at 5am and getting 6'ish hours of sleep, being at the gym at 5:45am, busting my ass at Crossfit for an hour before rushing home, jumping in the shower, grabbing my pre-made meals to take to work (because I had to make sure I fed my body precisely the right macronutrients and it's harder to control that eating out), and getting to the office by 8:30am.

Then it was work work work, pushing myself to get ahead, exceeding my expectations of myself or my boss's expectations, doing everything possible to feel successful and get ahead in my career, working until 6:30 or 7pm.
My evenings were working on my volunteer responsibilities, following up on emails and the issues of the day, making sure there were no fire drills still smoldering in the animal rescue. Some nights would be meetings, with a social date mixed in here or there. Time with my husband was reserved for the weekends. We usually had one night a week together for dinner.

This was a full and frankly exhausting life, filling each day to
the brim, trying to live up to some idea of perfection I had created from listening and watching other people. I thought I was doing it "right". This lifestyle was likely a confused mix of some things I enjoyed, but also largely driven by what other people valued instead of being driven by my own values.

WHAT DOES HEALTHY MEAN TO ME NOW?
Getting 8 hours of sleep a night.
Eating dinner with my husband more than 1 night a week.
Allowing myself to enjoy a dessert here and there, or eat pizza when I want it (within reason).
Walking outside, in nature, several times a week.
Weekly bike rides with my husband (note - again - OUTSIDE - not inside a gym.
15-20 minutes of yoga per day.
Reading 30 -60 minutes a day, most days of the week.
Journaling several times a week.
Coloring a few times a week.
More social time with friends.
Building a business that is aligned with who I am and what I enjoy, with the goal of making a positive impact on other people's lives.

That's it. Much less regimented, more of a framework, tailored to activities I enjoy and find pleasure in, without all of the SHOULD'S and NEED TO'S.

And this is what I do for my clients. I don't prescribe to you what you should value. I won't tell you that you need to eat certain foods or do certain workouts for multiple hours every day and live inside the confines of what someone else thinks you should value.

You get to decide what healthy means to you.

You get to live the lifestyle that best works for you.
I am here to help you uncover what that is, help you filter out all the noise we take in from everyone out there that is telling you what healthy should be for you. Which isn't sustainable, because if it's not aligned with YOU, it will eventually grow old and exhausting.

Schedule a call with me so we can talk about what YOU value and desire for your health and well-being!
https://calendly.com/milmocat/30min/…

10/10/2019

YOU'RE INVITED! JOIN ME!
Schedule a no-obligation connection call to find out how we can make this happen for you!