Author Archives: staff

Megan Antonio

Megan Antonio lived in a toxic, negative, abusive space for so many years, where darkness plagued her mind, that she lost the lackluster of the world and fell prey to the darkness.  She got so accustomed to it, that she began to believe….it WAS the way life IS.  UNTIL….

….her mom passed away and she was healed. 

….her stepfather passed and she found God.  

….her heart said no more and let go.

….her worth erupted from the depths and it became her truth. 

Molested as a kid by her stepfather and then having to keep everything a big secret, and living with the shame & guilt for decades, she became a young alcoholic. 

Megan was a people pleaser and got caught up in the uncertainty of it all.  When she finally started to speak up, others didn’t believe her, her mother didn’t listen to her and her counselor chalked it up to being her problem.  She started to dabble with drugs, which made matters worse.

She got married to the first guy who asked and then 2 kids later, she felt stuck.  The marriage was great for a while, but the toxicity became unbearable.  The dysfunctional roller coaster of drama, chaos & love kept chugging along the tracks.  Marriage.  Children.  Separation. Upset. Reconciliation. Miscarriage. Hubby Fired.  New address. Hubby Arrested. Her School. His Infidelity. Quit school.  His DUI. Turmoil. New address. Jail. Mom passed away.  So much for a young mom to deal with….back and forth and over and over. One day life was great, the next, the sky was falling.  All the ups & downs started to take it’s toll on her well-being ,never mind their relationship.  She tried every which way to make it work, to try one more time, to try and please him even still.

She recalls when she was getting her car serviced on her way to her stepdads funeral to read the liturgy, remember she’s a people pleaser, & although she spoke, she doesn’t remember much.  She was praying to have a better life, better quality, be free from the turmoil, the upsets & the messy life. So many things grabbed her attention.  All she knew to do was pray. 

And God heard her. 

He put a woman in her path who reminded Megan of her mom.  They met at that gas station.  A simple hello and a smile turned into a conversation which turned into a friendship.  The woman spoke to Megan with love & through the tough conversation, she showed Megan that the common denominator was her.  And change for something better, was up to her.  

So, the 2nd time her husband landed in jail, she left him in there.  She packed up everything she had into her suburban with her 2 boys and off they went to begin anew.  Her friends helped her move in so she could move on.  She was able to finally let go of pleasing everyone.  Taking care of herself and her 2 boys were the most important things in her life, and she knew it was up to her.  

So much growth happened from the beginning of the sentences to the end of the sentences.  The impact this woman had on her life was huge.  She’ll never know what she did for Megan and how she gained the courage to be bold and make a change.  And reminded her of what she knew as a child “JESUS LOVES YOU.”

She gets it now and believes with all her heart if she didn’t’ go through those parts of her life, her suffering AND her healing would not have been so profound.  She trusts that God is harsh if he needs to be and it’s all in His timing.  She grew up knowing God, but something was different this time.  She is stronger, confident, volunteering, setting goals, loving herself and creating a wonderful life for her boys. 

Being a single mom is not easy, but every day she focuses on providing for them along with spending quality time with them.  She says “If I’m always working, I’d miss what’s going on in my own home.”  And that’s much too important to her to miss.  Her boys bring so much joy to the world and she is forever grateful.

Her life is true, real and raw.  Along with raising her boys she makes sure to find time for herself doing things that fill her heart up with solace & grace.  She recently hired a sitter so she could spend time with girlfriends.  A few of her “Dates With Me” are long walks, pedicures and spending time with God.   She’s a better mom when she loves on herself and these days “happy” hangs out at her house a lot more.  PLUS…. good things are happening. 

She is smart, she is blessed & she can do anything.


~Interview and write up was completed by Tracy

TWSM Movie Review ‘Crazy, Stupid, Love’

Ahh, love.  Beautiful, wonderful, and yes “Crazy, Stupid, Love”!   When you see someone walk down the aisle you never know who will last for 50 or more years, and who won’t make it through the first.  There is no magic formula.

In Crazy, Stupid, Love Cal and his wife Emily have been together since their teenage years. Over the years Cal has become somewhat complacent and let himself go. While out to dinner one evening he asks Emily what she wants for dessert and she declares “A divorce!”.  He is undoubtedly stunned. He doesn’t realize there was ever a problem.  On the ride home Emily confesses that she had an affair with a coworker. She says, “I mean we really haven’t been a couple in quite a while, right?” Cal shows his remorse by opening the car door and throwing himself out as only Steve Carrell could do.

He moves out of the house and starts frequenting a bar that he used to drive by and admire, wondering what went on inside.  He eventually is noticed by Jacob, a lady’s man (played by Ryan Gosling) who leaves each night with a different woman.  After finding out Cal’s story he takes an interest in him and wants to help.   Jacob takes Cal for a wardrobe and hair makeover.  It really makes a difference in Cal’s outward appearance as well as his self-confidence.  Eventually, Cal becomes a lady’s man as well.  

He and Emily meet at a parent teacher conference for their son.  It is obvious that the two still have feelings for each other.  Emily, not knowing what Cal has been up to, realizes during the conference that the teacher and Cal have “been close”.  She is angry and hurt but even given her own infidelity, she is disappointed in his behavior.  Yet her love for him still shows through all the bitterness even though she tries so hard for it not to. 

 In fact, it is obvious throughout the entire movie that the two still have deep feelings for each other.  At one point Cal is secretly watching his family from his backyard, missing being a part of it all. He sees his wife through the window calling someone and it ends up being him.  Not realizing he is watching her she asks for his help in lighting the pilot light on the furnace. She just wants to hear his voice.  However, she pretends to go through every step that he tells her and once the pilot light is lit, it is obvious that both parties are sorry when the phone call is over.

This movie is not about infidelity.  It’s about love.  It’s about a love where two people have become a little too “familiar” and drifted apart. It shows our humanness and our vulnerability.  Overall, it is a sweet movie, and although fictitious, probably is a lot more real than most would expect.  Some loves last forever.  Some don’t last a month.  Life and love are both games of chance.  Wherever you find yourself in this thing called love, always remember to love yourself first. That is the most beautiful love of all!


Jamee Culbertson

Did you ever meet a woman who is so confident and grounded and positive in who she is that you immediately have a real liking to her?

You want to spend more time with her, learn her attitude of gratitude & be in the present moment with her because her calm demeanor is like a magnet drawing you in, deeper still. 

That’s Jamee!

She/Her/Hers is a partner, teacher, artist…who shines her light throughout the world of many.  Many students, many neighbors, many strangers & many friends.  She is teaching, learning & growing as she passes through this life with a center full of kindness & charisma.

Of all the relationships she has, the 2 that fill her up most are with her partner, Marie and her 31 y.o. godson, Gabriel.  Full of great joy, mixed in with some tough times and sprinkled with a lot of love.

She believes that everyone should be able to take care of themselves, be their own physicians, moving energy around to balance our bodies and practice toward becoming our best selves

“You are your own health-y insurance” she says.  “You are the one to change old habits.  You are the one to reprogram old conversations into new ones. You.” 

Her artistic talent has taken many forms…from music & video film to Tai Chi & Qi Gong.  At times you can find her in a meditative state enjoying moments, taking in what’s around her, filling her SOUL and able to then pour herself out & change lives. 

The Alexander Technique is another way she does this.  What started out as a self-exploration turned into a transformed way of being which then turned into days of teaching, guiding & directing others through their own transformation.  It’s important to Jamee that her students get a clear understanding of how everything they’re looking for is already within them and it’s up to them to find it & release its power.

Her entrepreneurial spirit moved her from a few people asking for private classes to teaching at local churches, fitness centers, hospitals and universities.  She didn’t set out for this but as she continued to walk the walk, do the work, and marching forward, doors opened.  It all came together, beautifully.  Like a braid.

She attributes her teachings to the work she did with Toni Stone & Wonder Works Studio.  She learned that there are ways to make something out of nothing…always!  It started back in 1989 at Boston’s Copley Plaza with a personal coaching session, learning about how everything flows.  Her holistic self-journey quickly turned into decades of Entrepreneurial, Goals, and Women’s Groups. 

Jamee remembers her life of shoulders up to her ears, locked knees, tensional patterns, living from a place of manipulation for success. As she began to feel different, things shifted, she changed, and her view of the world turned to a loving, supportive one.  She uses her voice differently now.  The work allowed her to get in touch with her energy, how to create & move it and to better understand her relationship with the earth. 

Jamee admired Toni’s unique harmony & balance between her business and her creativity.  How she made order out of physical & emotional chaos.  How she decorated her house, her yard & herself with beautiful adornments.  

Jamee has a knack for guiding people to manifest transformative ideas & gain understanding that they’re not broken.  It’s about the way they go about what they want, that isn’t working.  You can have what you want, in a new way. Always. 

Jamee is an Agent of the Flow!!!  Giving, Receiving, Sending, Gathering.  Her Tai Chi work is just like Toni’s work. It all flows. Want more? Give more!  Always ring the doorbell with your elbow because your hands are full.  😊

Jamee notices how tasks can sometimes get in the way of her joy.  So she quickly embraces the bliss of the moment; watching kids play, listening to the activities outside, feeling her breath. Standing on her porch, she asks “Can I appreciate… a tree, a smile, a dog?  Staying home?  Something, nothing?  Her freelance work?  Entrepreneurial spirit? 

Her answer is always a resounding yes!   

You can make it happen.  Create it in thought, put it into words with certainty and it automatically changes your vibration.  Notice what you focus on.  Let the thoughts run as they may & focus on the thoughts that are of value.  Anything is always possible. NO MATTER WHAT.

Toni taught that and it marinates with Jamee every day.  Choose… Refocus… Envision… See what it is you want & take action.  If you were off track with Toni, she would cut in with rigor, certainty & love.  Toni would call bullshit, ‘bullshit’, no sugar coating, no coddling… just correction.  Toni could see the patterns.  Patterns in Cycles, quilting, stars AND in people.  Patterns are all over the place.  Toni could see them and speak into reorganizing. It was hard work & it was beautiful.

Working with Toni has taught Jamee how to bring out the best in people.  And this is all there is right now! 

Turning 65 in May, Jamee continues to live a life of great fortune.  Viewing & appreciating her life differently and finding strength in small ways.  Having no attachment to the way things are or can be and turning her thoughts around faster.  

Learning to love oneself is her top subject.  She is an expression of “Be The Love” and only because she lives this, can she expect her students to.  “BE the light & radiate who you already are, watch the flow & carry your spirit into the world & let love in the room.”

( If you’re interested in learning more about The Alexander Technique, watch Jamee’s video here: )
Interview and write-up completed by Tracy.

A Lesson In Leadership (again)

We were talking about leadership on last Saturday morning’s Coffee Chat Show and I was reminding you all that everyone is a leader in SOME way in their lives.  As parents we are certainly leaders for our children.  Below is one of my pieces on Leadership that was included in a book, it is one of my favorites and I wanted to share it with you again:

Often people think of ‘Leadership’ as something that comes with privilege, they assume that once a person serves in a leadership capacity, they enjoy a ‘charmed’ life.  They forget that REAL leadership is ‘power WITH’ not ‘power over’.  

When a calling has been placed on your life to lead, life itself sets out to equip you for it.  This usually involves challenges and circumstances that will bring you to your knees.   When you are in God’s leadership training you don’t get a manual or a letter in the mail, no email comes and no instruction booklet is available. Life just starts to kick the crap out of you, challenges materialize from all over and you can be sure they will include betrayal and disappointment.  

Many people ‘want’ to be leaders; they envision that being a leader is important, filled with glory and has a lot of perks…perhaps they even think that being a leader is where the ‘money’ is.  The truth?  Being a leader, is in fact, more difficult than any other task. Being a good or great leader?  That requires more work than most people can even fathom.

In order to lead you must be able to follow…happily and humbly.  You must be able to take direction and work within someone else’s framework even if you think you could do it better. If you can’t follow someone else then NOBODY will ever follow you, no matter how amazing you perceive yourself to be.  This is an important skill to understand, the act of following happily and humbly.  I promise you that every great leader began by following someone else first.

To lead successfully you lead by example, you first do the task that you wish to entrust to someone else.  You need to have executed that task with excellence to understand what it feels like to complete that particular thing successfully.  If you want to direct people then you have to be coming from a place that includes already doing that work, otherwise people will ignore your requests and resent you.  If you think you are too good to clean windows or toilets or empty trash, yet you imagine that someone ‘beneath’ you should do those things, then you are not leadership material.  Any attitude of ‘entitlement’ has no place in leadership.

I don’t care who you are or who you think you are—nobody is beneath you and you are not better than anyone else on the planet.  You may be different and you may have more advanced skills and you may make more money, however you are not ‘better’ than any other human being.  God created all of us equal and to be a great leader you will do well to remember this and to treat people accordingly.

Real leaders want to build people up and help them get to the next level in their lives; leaders know that their job is to leave everything better than they found it.  They make it their business to INSPIRE other people and contribute to them.  Leaders speak about possibility and they refrain from criticism and sarcasm.

There are so many people trying to succeed and lead and they keep forgetting the source of true leadership which is to lead by example.  You first must FOLLOW the disciplines that you wish to teach, you must walk the walk and succeed there before anyone will listen to you.  Sure, you can lead without doing this and whatever you are trying to do will fall apart, eventually it will collapse on top of you and you won’t prosper to your full ability.

You can’t sleep late, live like a slob, be rude, and treat people poorly, lack self-discipline and then get dressed up in a suit and go tell people how to be a success.  People may look like they are listening, yet you will lack the authenticity needed to produce results.  You can put lipstick on a pig, but it is still a pig.  

Gandhi said “be the change in the world that you want to see”.  Sometimes leaders think that they are an exception to this…

Be authentic, don’t try to teach what you haven’t learned.


See you Saturday for Coffee Chat at 8:30am EST.

XO, N.

TWSM Book Review ‘The Four Winds’

If you are looking for a novel to make you smile, cry, and marvel at just how strong a single mom can be, The Four Winds by Kristin Hannah is a great choice. Set in the dust bowl of the 1930s, The Four Winds follows the story of Elsa, a woman with the odds stacked against her from the start. As she puts one foot in front of the other no matter what, she finds strength that she didn’t know she had and love that she didn’t know she deserved.

The Four Winds is a New York Times bestseller that delves into environmental disaster, economic collapse, workers rights, and fresh starts. The story is profoundly sad, but it is ultimately one of triumph. It will also make you angry about the treatment of women and glad that you live in the twenty-first century (after Elsa becomes a single mom, at one point she is told to continue to wear her wedding ring because it would help her to stay physically safe and be viewed as respectable enough to get a job and housing?!).

Some of my favorite quotes from The Four Winds include:

“She’d learned how to disappear in place long ago. She was like one of those animals whose defense mechanism is to blend into the landscape and become invisible. It was her way of dealing with rejection.” (Chapter three)

“ ‘The things your parents say and the things your husband doesn’t say become a mirror, don’t they? You see yourself as they see you, and no matter how far you come, you bring that mirror with you.’ 

‘Break it,’ Jean said. 


‘With a gosh dang rock.’ “ (Chapter thirty)

“A warrior believes in an end she can’t see and fights for it. A warrior never gives up. A warrior fights for those weaker than herself. It sounds like motherhood to me.” (Chapter thirty-five)

The Four Winds is a novel that will draw you in, tug at your heartstrings, and leave you in awe of the grit and triumph that can come from love. I highly recommend that you put it on your reading list. Once you pick it up, you won’t want to put it back down.

Rating 4 stars out of 5 

Copyright 2021 by Visible Ink Corporation

Liz is a technical writer by day and a humor writer by night. She lives in Minnesota with her younger daughter and their two cats. When Liz is not reading, writing, or searching for new books to review, she can be found practicing yoga or enjoying time with friends and family. She is savoring the time that she has left before her younger daughter flies from the nest, yet she is also secretly looking forward to a time when she can travel more and not worry about anyone borrowing her socks.

Sherri Frontino

Sherri is a pocket full of sunshine, seriously FULL of sunshine.  It oozes out of her, spreading all over everyone in her life.  She’s a beacon of love & light to many.  And she thanks God for that.  “God takes what the devil means to harm & turns it into something good.  Always.  Something good is always on it’s way.” she says with a gracious tone.

Sherri’s been a stay at home mom for 25 years.  Her children who are all grown up (25 y.o. son and 21 & 19 y.o. daughters) are her world.  They’ve been what drives her, fuels her ambition and frees her to make it up as she goes.  Her biggest wish for them is that they rely on, turn to and support each other throughout their lives.

Her youngest is heading off to college soon and Sherri was hoping her baby would stay local and attend a state college, but it’s time for her to spread her wings.  AND because of her academic scholarships ….it is smart financially for her to go. 

When she drops her daughter off at college, she’s heading to the Caribbean.  To relax, to think, to grieve.  The life that she has known & loved for so long is changing and this is a good way to “Begin Again”.  She’s creating something new, coming into her own, on her own.  And it’s good.  

There’s freedom in an empty nest along with a once-in-a-blue-moon pity party.  She lets it run for a little bit “poor me poor me, blah blah blah”  but then she cuts it off at the knees and shifts her perspective to all the miracles & blessings in her life.  The time it takes for her to shift her thoughts is faster than it’s ever been and she’s certain it’s because of her daily time with God.  It is her most favorite part of the day!!  It’s like she’s sitting with her best friend.  

Sherri’s taking a real good look at what’s in front of her and making some hard decisions with what she’s going to create next.  She’s a fighter and her courageous, powerful and blessed essence are showing her she can have new life and new beginnings. 

Sherri works at Nordstrom’s warehouse counting, organizing &  ordering the makeup.  She loves it. This introduction back into the work world has been a great experience for her.  Her past years in the corporate world have added so much to her attitude about what really matters.  While she works hard and is happy to be in the trenches, it is her maturity and positive attitude that encourages conversation with the younger coworkers.  She feels BLESSED to be there and be an ally to them.  God has a bright future ahead of her and this is a stepping stone into what’s next.

Trusting Gods will for her life is a must for Sherri.  She knows she could not survive without it!  AND her warrior spirit keeps her going when the going gets tough.  People think she has had the picture perfect life. 

Her life looks easy.

Don’t be mistaken, she’s had her challenges, and she’s suffered and hurt…. but her faith and positive spirit pull her through.  In times of trouble she may feel weak but she knows she is strong.  She aspires to be the person God made her to be and is helping others along the way with her experiences, good and bad.  Sherri believes with all her heart that in the suffering, she is made stronger.

Lately, taking care of herself, having me-time and teaching Zumba are a few ways she stays on track.  A few verses that she keeps in her back pocket-full-of-sunshine are:

“Don’t forget to live while your living.”

“Life is short, take the trip, buy the shoes, eat the cake”

“Just because things aren’t going right doesn’t mean the path you’re on is wrong.”

During Zumba, she encourages, inspires and hopefully helps another  to be a little healthier.   And if they can have fun and laugh while getting through the virtual class… then she’s done her job.

 She dreams big and goes after it.  After all, if you don’t go after it you won’t ever get it and then what will you have?  If it’s meant to be, it will be & if not, God has something better!  She aims to live her best life, living every day as if it could be her last.  

She’s living her dreams from the heart.



~Interview and write-up completed by Tracy

Taking Inventory

On Saturday’s Coffee Chat we talked about doing an inventory of the relationships and alliances in your life and whether or not they are serving you anymore.  I mentioned being very aware of who contributes to you and who takes away from you—everybody that you encounter does one or the other—they either ADD to your life or they zap your energy.

When you make the decision that you want a different kind of life you must be willing to take the actions that will make that manifest in your reality, often times that means that we have to divest ourselves of some stuff…people, objects, behaviors.  Anything that is no longer serving you must be left behind otherwise you will be unable to move forward.

It takes great strength to realize what you need to let go of and even greater strength to actually DO IT.  You cannot move into the future that you want for yourself by dragging along people and things from the past, not all people want to change.  Some people are quite happy complaining about how things never change vs. actually taking ACTION to change them.  Change is uncomfortable, however being uncomfortable causes us to grow as human beings and if we are not growing, we are becoming complacent and inevitably declining…

Time to start LOOKING at who and what is around you and deciding what stays and what goes—clutter, old clothes, papers, behaviors, people that drain you etc

Time to CLEAN HOUSE –the first step in Practical Change is to take inventory and be willing to tell the truth to yourself about what is no longer working for you.  This can be difficult as often people that we love are not committed to moving ahead in their lives and for us to move ahead we will have to change our associations with them.  The hardest thing to do is step back from people that we love that are unwilling to help themselves—in those cases it’s either ‘us’ or ‘them’—as I always say, “there is a reason the airlines tell you to put your oxygen mask on first.”

Do not be afraid to admit to yourself what is no longer working and don’t be afraid to cut it loose—everything that you want is on the other side of you making these changes.  It is time to make NEW beginnings and start surrounding yourself with the things that will support the life that you are creating.  See you Saturday for Coffee Chat!


XO, Noelle

TWSM Book Review ‘The Successful Single Mom Gets Rich’


If you would like to read a book about finances written by a single mom who has “been there”, then The Successful Single Mom Gets Rich: Take Control of Your Finances and Your Future by Honorèe Corpron Corder is for you. Corpron Corder’s common sense advice and empathetic tone can help you whether your financial concerns are big or small.

Corpron Corder is one of my favorite authors. She has written a series of Successful Single Mom books which are filled with hope, humor, and down to earth action steps. The Successful Single Mom Gets Rich is no exception. Corpron Corder is not a financial advisor. She is a player-coach, entrepreneur, author, speaker, and mentor to professionals around the world.

Here are some of my favorite quotes from The Successful Single Mom Gets Rich:

“One of the reasons I wrote this book is because I believe that regardless of where you start out, anything is possible for you. I want you to start to believe it, and eventually know it.” (Chapter One)

“If you are saddled with debt or don’t have an emergency fund, those are your first areas of focus. Every single aspect of your financial life must be uncovered and known. Very simply, you can’t get where you want to go (Point B), if you don’t know where you are today (Point A).” (Chapter Two)

“The good news is, and there’s always good news, you get to change your now, your future, and your children’s futures.” (Chapter Nine)

My only problem with The Successful Single Mom Gets Rich is in one of the single mom examples that is shared in the book. In the name of being prepared to move forward, there is an example of a single mom named Tracey who endured “on-going physical and emotional abuse from her husband” while financially getting ready to leave the marriage (Chapter One). Staying in a situation that could be dangerous for her or her children strikes me as dead wrong regardless of finances. Perhaps Tracey’s definition of “abuse” is very different from mine? I hope so. With this exception (which is reflected in my rating of the book), the examples shared and action steps suggested are helpful and uplifting.

If your finances can benefit from a review (or perhaps a complete makeover), The Successful Single Mom Gets Rich is a good place to start. Corpron Corder’s dedication to staring reality straight in the face while embracing prosperity principles and new habits can help you get to the abundant life that you want for yourself and your children.

Rating 3 ½ Stars out of 5 

Liz is a technical writer by day and a humor writer by night. She lives in Minnesota with her younger daughter and their two cats. When Liz is not reading, writing, or searching for new books to review, she can be found practicing yoga or enjoying time with friends and family. She is savoring the time that she has left before her younger daughter flies from the nest, yet she is also secretly looking forward to a time when she can travel more and not worry about anyone borrowing her socks.

Hold Onto Your Daydream

Somewhere in my life I have heard the phrase “don’t quit your daydream.” It’s been sitting heavy with me lately as my daughter starts to talk about college. As the world starts opening up. As I get closer to my fiftieth birthday.

I feel like too often we don’t let ourselves dream. At least I don’t. I wrap myself up on a cloak of seriousness. I’m an optimistic realist. I don’t let myself have any what ifs and everything has to have a timeline. An end goal. A finish line. Somewhere I lost the girl who wanted to write for Rolling Stone. 

I don’t let myself dream because I have taken the approach that won’t happen anyway. But what if it did?Because it could.And why does it have to?

Dreams are an escape. My retired parents look at condos EVERYDAY in Hawaii. They have decorated them. They have been looking at houses and talking about them before they could even afford one. It was their escape.Now it’s their thing. 

Dreams are healthy.They are fun. They give you a path and sometimes even a reality check.Sometimes they’re kinda outlandish to other people and somehow come true.

Case in point.

I have always wanted to meet…Henry Rollins.

Guess who I met? Yup, Henry Rollins…In a million years I didn’t think it would happen and it did. Talk about a confidence boost!

Dreams don’t have to be big either.My latest – sitting by a pool with a very fruity umbrella drink. It isn’t  happening anytime soon. But inspired by this particular daydream I made myself an iced coffee and sat on my porch in the sun. Not quite the same but not too shabby. My daughter wants to be a director or animator. I love to hear how passionate she is and I love that she shares her dreams with me.

Dreams are yours. Your reminder. Your motivator. Escape. Maybe even your hope.So I am going to start holding on tight to my daydreams. And start saving for a vacation by a pool with a fruity umbrella drink.

Be safe, much love Mommas 


3 Steps To A Better Night’s Sleep

I am sure most of us would agree that we could use more sleep, better sleep. Whether its quality or quantity of sleep, many of us struggle to wake up in the morning feeling truly rested. 

Sleep is crucial to our health and wellbeing. In fact, I’d argue that it’s the bedrock, the foundation of living a healthy lifestyle. If you aren’t getting good quality sleep, the likelihood is you won’t have energy to exercise and you won’t have the willpower to make healthy eating choices. Sleep impacts every area of our lives- our stress, our mental and emotional health, our physical health, hormones, eating habits, etc. I think we all know what we are like as women if we don’t get enough sleep…and it’s not pretty. We need proper sleep in order for our bodies to function optimally. 

Today I want to share three simple yet effective ways to help you get a better night’s sleep so that you can make wise choices throughout the rest of your day and have energy for all that the day demands.

Step 1: Create a nightly routine. Creating a nightly routine thirty minutes to one hour before lights off helps to signal our bodies and our brains that it’s time to wind down and prepare for sleep. The key to this nightly routine is that you stick to it so your body begins to recognize these cues and truly settle down and prepare for rest. A few ideas to consider include limiting screen time before bed, using blue light blocking classes to limit blue light exposure which can inhibit the release of melatonin, take a warm bath, drink decaf tea, or prepare your bag for the next day. 

Step 2: Keep the bedroom for sleeping and intimacy ONLY. Our bedrooms can easily become a catch all place for watching TV, working, reading, talking, and other activities that aren’t related to sleeping and intimacy. Try to keep your bedroom space a place only for sleeping and intimacy so that your brain associates the bedroom and being in bed with sleeping and no other activities. 

Step 3: Put your mind to sleep first. One of the biggest inhibitors for a good night’s sleep is stress and anxiety. Our minds seem to race the most during the night. One way to help mitigate those middle of the night alarming wake-ups where your mind is running through all of the worst case scenarios is to do a brain dump before bed or journal before bed. Write down your worries, fears, or things overwhelming you. If your to-do list for the next day is keeping you awake, write down your list of things to do for the next day. Another way to help your mind wind down and prepare for sleep is to do a quick time of meditation or prayer. 

I hope these simple yet effective tips help you clock more zz’s, wake up feeling rested, and puts you in the right head space to make healthy choices all day long!


Meghan Meredith
HomeBodySoul, Founder
Certified Health & Wellness Coach
Certified Personal Trainer
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