Suzanne Norman

Enlightened Living Articles

How to reach your goals

Wednesday, January 01, 2020


I remember about 8 years ago, early morning on the first day of the new year, reflecting on the year that just past. I realized, with a mixture of sadness and frustration that I had set intentions the year before - big intentions for my business, relationships, and health - and here I sat 365 days later in the exact same place I was a year before. Feeling the same longings, feeling the same discontent. I was no different, and my life was no different.


I realized at that moment how useless vision boarding was, how powerless positive affirmations are, and how willpower alone, even when fueled by a deep desire for change, just isn't enough.


Every year we intend to wipe the slate clean and take charge of our future, to commit to change and growth. We really want to reach our goals, to achieve great things, to make a difference and live a life of purpose and passion. We really long to break free of bad habits and unhealthy patterns.


And we start off with enthusiasm and we may even begin to gain traction. Then before we know it, we're back in the old habits, doing the same things and feeling the same feelings. It's frustrating to keep reaching for our goals only to revert back to those old conditioned habits and behaviors.


And then I realized something very powerful.  It's not that our desires aren't deep enough or strong enough, that we don't want them enough. It's not that we don't deserve what we want, there isn't some old karma that is working through our life and now we're being punished (that's not how karma works).   It has nothing to do with "not being in our cards" to have what we desire.  Just because I was born into this situation or circumstance does not mean I have to repeat it or stay in it... I most certainly have the power to rise above it.

We are doing everything right.  We are listening to the longings we feel,  we are honoring the voice of higher awareness that tells us we deserve the dreams in our heart.  We are stating our intentions to the higher powers of creative energy and we are making it very clear that we desire the change that is yearning to take place.  We have been told that in order to change our personal reality, we must change our thinking.  We have been told that we can manifest whatever we want if we just think it and visualize it happening.

As I sat there that morning, 8 years ago, frustrated and doubting what I had so strongly wanted to believe, wanting to believe all of the spiritual texts I had studied for over a decade, and wanting to believe in the law of manifestation and abundance, a powerful realization occurred to me.  I realized that we were doing it all wrong.

You see, about that same time, I was stepping into an obsession that continues today... the field of neuroscience.  I had already been working with the deeper states of consciousness with my work in hypnotherapy, but the latest insights from neuroscience were giving deeper understandings into the mind, thought, and the brain.  

And what was crystal clear to me at that moment was that change, real change, had to happen at the deeper levels of consciousness.  If we try and create change by changing our conscious thoughts then we would be doomed to revert back to the familiar ways of thinking and behaving.  

The truth is that only a fraction of our thoughts are generated by the conscious mind. The more powerful mind, and the part of the mind that controls your habits and behaviors is the subconscious mind.  The subconscious mind is the mind that was programmed early in your life to believe certain things about yourself, what you deserve, and what you can and can't do.  And your beliefs, habits, and behaviors will be generated by that programming regardless of how much you want something consciously - until the programming is changed.

Just like the computer on your desk.  Unless you update the programming, it will run on outdated programming.  

If you desire a loving relationship but your programming has you believe you aren't worthy of love, then your subconscious mind and it's programming will allow only what it knows.  Your conscious mind cannot override the programming.

That's why our goals and dreams are oftentimes never met.  We long for change and attempt to will our way toward it with our conscious efforts, but the subconscious programming simply won't accept the request.  It hasn't had the new programming downloaded.

That epiphany launched an experiment with my own life.  I spent the next year working on updating my programming - the programming of my subconscious mind.  As I programmed the desires and goals I had written down for myself into my deeper consciousness as if they were what I already knew to be true, and as if I absolutely deserved them, they started to manifest.

As my mind began to believe that what I wanted was possible, then, and only then, did my thoughts change.  And when thoughts change, reality will indeed change.  But only thoughts that come from a deep belief, and belief is the realm of the subconscious mind.

So, if your desires, goals, and dreams are not manifesting, that's not a sign to give up.  It's an indication that your deeply held beliefs about having that dream aren't congruent with your conscious desires.  

You must first change at a deeper level of consciousness.

And so I spent the next 6 years creating a system for transformation based upon that experiment with myself.  And I call it LifeDesign.

The underlying principle of LifeDesign is that what is within you is greater than any circumstance in your life.  And for the past few years, this program has helped hundreds of people move from being stuck and unfulfilled to living a life of freedom and success.

If you'd like to know more about it, check it out  here

I began by coaching people privately, which I still do.   But I wanted to make it more affordable and be able to reach more people than one-on-one coaching allows me.  And I am happy to announce the launch of my online version of the LifeDesign coaching program. 

This online version allows you to work through the program at your own pace and make your own schedule, but it still provides for deep and powerful change.   I am so excited about this program and this online coaching format...  


please check it out and let me know what you think!!   I want you to live the life you dream of, and I want 2020 to be your year of transformation.

As always, I am grateful to you


Dreams + Goals + Action = New Life

Wednesday, January 01, 2020



Many people put their dreams on the back burner on an ongoing basis.

They put the needs of others before their own, or keep telling themselves that "someday" they'll dust off their dreams and begin transforming their reality.

Make 2020 the year you focus on your dreams!

Taking care of our responsibilities and caring for others is important, it's also important to invest time in exploring and pursuing what makes YOU feel happy....

Because, when YOU are living the life of your dreams, the JOY and ALIVENESS you feel elevates those around you... and as you inspire others to pursue their dreams, the entire world changes for the better.

Each year many of us take time to reflect and commit to some change or growth in the coming year. Perhaps you do as well. We resolve to finally reach a goal or make a change that we've been thinking about all year or, as often happens, we set the same goal as the one we set the previous year and say "This time, I'm going to do it!"

But for many of us, as we take time to consider what it is we would like to change, or what it is we would like to try, have, do, or become....we begin to realize that we are not at all sure what the dreams of our heart are. We've never really defined the longings and discontents we feel. We just know we want something different.

You see, life is always seeking growth. Your life is always seeking a freer, fuller, more expanded version of what you've's a natural process.

But when we ignore that pull to grow, we feel unsettled and stuck and we just continue to live the life we've known. We call that living by default.

However, you are a powerful co-creator of your reality and you have the power to create a greater life, filled with more joy, more purpose, prosperity, and freedom. That is called living your life by design. You truly do have the power to create and manifest the dreams of your heart.

The first step is getting clear about what you want. If you don't know what you want, you will never find the path to greater freedom, passion, and purpose? As they say, no wind is favorable to a sailor with no destination. Your creative powers mean little if you don't know how to direct them.

For the past decade, I have been helping my clients get crystal clear on the dreams in their hearts, and then help them to remove the mental blocks that are keeping them from achieving those dreams.

I have created a powerful and proven system for defining, designing, and then building your dream life. I'd love to introduce you to LifeDesign.

by the end of 2020, you could be living the life of your dreams

Or, you could be living the same life that you're living now. The choice is yours.

It has been my passion and purpose to help you tap into your true power. Check it out here

Tap into your creative powers and design your dream life.  Check it out here!

To your dreams

The Myth and Mystery of Hypnosis

Friday, December 20, 2019


"I heard everything you said, so I don't think I was hypnotized" A new client recently told me this after his first session.

This is not an uncommon reaction and it's one of many myths surrounding the therapeutic process of hypnotherapy.

I suspect one of the reasons many people feel apprehensive about trying hypnosis is due to their misunderstanding of what hypnosis is and isn't.

Let me bust a few myths.

1. Hypnosis is not sleep. When you are in a hypnotic state, you are fully aware of your surroundings, but another part of your mind is focused elsewhere. This is why you feel surprised when you pull into your driveway and say "Wow, I hardly remember how I got here, I was so zoned out on the drive home."

In this case, you got in your car and your subconscious mind knew just how to drive the car and how to navigate the way home. Your subconscious mind knows this familiar process because it was trained a long time ago and now it's basically a habit. But on this day your conscious mind was preoccupied with a problem to solve or on some other subject so it was busy working that out and all the while, your subconscious mind was in the driver's seat.

That's why you hardly remember the drive home, your conscious mind was busy working out the problem (or talking on the phone), so your subconscious mind takes over a job it has been trained to do. You may have not been fully aware of the drive home, but you certainly weren't asleep.

Hypnosis is a state of mind you go in and out of many times per day. A trance state is simply a shift in the brain wave activity, and your brain fluctuates between Beta, Alpha, and Theta wavelength throughout the day. Alpha and Theta waves are registered when you are daydreaming, meditating, relaxing, or zoning out (we call that trance).

During hypnosis, you are deeply relaxed and your mind may wander and not really be paying attention. You sometimes feel a 'far away' feeling, but it is not sleep.

2. Hypnosis is not mind control.   This is a big misconception, thanks to Hollywood. Stage hypnosis shows may also give the impression that the hypnotist is controlling the mind of the volunteers.  In the case of the stage hypnosis shows, the participants up on stage are willing participants and have agreed to put their beliefs on hold for entertainment. If they are doing crazy things on stage while in a hypnotic trance, they may appear to be under the control of the hypnotist, but the truth is, they would willingly behave like that in public even if they weren't in a stage hypnosis show, they have that type of personality.

For someone like me, who doesn't feel comfortable with that kind of extroverted behavior or being the center of attention, that would never work with me.   I can be hypnotized, but not in a situation like that.

Hypnosis is 100% voluntary, in fact, we say that all hypnosis is self- hypnosis. No one can hypnotize you. A hypnotherapist guides you into a natural, deeper state of mind for the purpose of helping you change some problematic behavior, habit, or belief that is getting in your way or limiting your life in some way. But you willingly choose to have the experience. Once you suspend your belief and allow your imagination to open, hypnosis comes easy.

3. You cannot get stuck in hypnosis.  Again, hypnosis is a natural state of mind, an experience you have many times per day. Just as you can easily pull yourself away from a day-dream, you can just as easily pull yourself up from a hypnotic trance.  Although, when experiencing hypnosis in a formal setting, it is such a deeply relaxing experience, many people don't want to leave that wonderful state of relaxation. But they always do :)

4.  "I can't be hypnotized", or "I tried it and it didn't work."  I hear these often.  Again, hypnosis is a natural state and each of us experiences hypnosis throughout the day.  When you are waking in the morning or falling asleep at night, your brain moves through a Theta brainwave level, that state of suspension where your half in dream world and half in awake world, you know that feeling!  When someone tells me that can't be hypnotized I ask them if they never sleep and then tell them that if they sleep, they've experienced hypnosis on the way.

However, in order to experience hypnosis in a formal setting, there must be a relationship of trust between the therapist and you.  A therapist should be skilled at making your comfortable with the process and with them.  They should answer all of your questions and explain the process as well as clear up any misconceptions and concerns.  If that doesn't happen and you have any of the above beliefs, it is possible that you may not allow hypnosis to happen, but you are most certainly hypnotizable.

I have found that the first session for many people is a very light experience.  They may be very critical thinkers, or what we call 'analyzers', those with strong minds, and they are not fully relaxing.  These people may enter a light state of hypnosis or simply relaxing deeply but not entering the subconscious mind.  In these instances, deep change work is likely not going to happen. However,  after one or two sessions when they are comfortable with the process, they are able to go very deep into hypnosis and the changes they are looking for can happen.   


I would encourage anyone who has never tried hypnosis or has had only a brief experience with it, to continue exploring this powerful therapy.  I have found nothing more effective, permanent, or powerful than hypnosis.  It is gentle, comfortable and has zero negative side effects.

I have specialized in using hypnosis for trauma and chronic illness, but I see clients for everything from depression/anxiety to weight reduction, habit elimination to sports improvement, and hypnosis is far and above the best stress reduction technique available.

If you are curious, I encourage you to treat yourself to a hypnosis session...your future self with thank you!

As I mentioned in my previous email, I am offering a holiday half price hypnosis promotion for a limited time!  

Order Here

Make Appointment Here



The Secret To Success

Wednesday, November 13, 2019


The latest episode on Enlightened Living Radio discusses the work of some of the most pioneering scientists of our time. Their exploration into consciousness, matter, and our connection to a larger field of energy should excite us all. The implications of this work and these discoveries are nothing short of astonishing and they clarify for us over 5,000 years of spiritual teachings.

Much of our current day 'personal growth' work centers around teachings first laid out in some of the earliest spiritual texts ever written. The Vedas are ancient Hindu scriptures that may well be 7,000 years old. In the Vedas, it speaks of illusions (or delusions) of life. They tell us that this life, which we call our waking reality, is just a form of dreaming, something conjured up by the mind, a mistake of the intellect. The process of clearing the illusion involves work with the mind. Thousands of years later, the Buddhist teachings echo those of the Vedas; "We are shaped by our thoughts; we become what we think. When the mind is pure, joy follows like a shadow that never leaves". A handful of centuries later, “For as he thinks in his heart, so is he.” (Proverbs 23:7).

From there we move through Aristotle, Descartes, on through the transcendental movement and the writings of Margaret Fuller, Emerson, Thoreau, and others. The new thought movement and up through our modern-day personal development fad. The common thread in all of the philosophies and writing throughout many Millenium is that the mind holds the key to our liberation.

Not too long ago a book called The Secret was released and it accelerated the interest and excitement surrounding personal transformation, manifestation, and attraction. It also introduced many people to the quantum sciences. We finally see, thanks to the work of these frontier scientists, that our thoughts do in fact change our reality. That we can change our personal reality and the outcomes of our life, by simply changing our minds.

It's fair to say that the technology for happiness, success, prosperity, peace, and all of the other things we desire, has been available to us since the dawn of mankind. The prescription for enlightened living has been presented to us in many ways and despite the many interpretations, the central message has always been clear, change your thoughts and you change your world.

The Secret To The Secret

So why isn't everyone living the life of their dreams? Why do we not live in a world of peace, equality, financial abundance, and exceptional health? If each of us has access to this technology and we all have the capacity to achieve it, why are we not living in a personal and collective utopia?

As with most messages that get passed from one person to another person, to another person, (remember the game of telephone?) as the message gets transmitted, it gets diluted. As the messages surrounding our potential, possibility, and our ability to have whatever we desire moved through the ages, some important details were lost.

The simple answer to the question as to why our vision boarding and visualizations, and affirmations aren't working is that it isn't enough. We're missing the most important ingredient. If we turn on a lamp and we get no light, do we curse the lamp and toss it in the trash, no, we first change the bulb, or we check the wiring.

If we want to end our suffering, if we truly wish to step into our potential - the innate potential that is our birthright - then we have to have all of the ingredients, the complete recipe. We've been trying to make our dreams and goal happen with incomplete information.

Your life is yours to control, every aspect of it. Your health, your relationships, your financial situation, everything in and about your life is yours to create, change, and control. No one or nothing outside of you can be blamed or held responsible to make it happen.

The truth is yes, our thoughts create our experience, and if we want to change what we are experiencing we have to change our thoughts. But here's the most important thing, and this is the missing ingredient. The way we've been trying to attract in the love, prosperity, health, and all the other things we desire, is by consciously and willfully thinking about it. But our conscious thinking makes up only a very tiny percent of the thoughts we produce every minute. And this is where the latest research in neuroscience helps us in clarifying and understanding this.

My work, in particular over the past decade, has been in the area of mental engineering. As a mind/body therapist, I synthesize all of the training and experiences I've had over the past twenty years, spiritual science, somatic psychology, and neuroscience, into transformational processes and therapies that create deep and permanent change in the lives of people I work with. I know that for true and lasting change to happen, it must happen at the deepest levels of consciousness.

Your mind has many levels, but most of us think of it as having only two, conscious and unconscious. We are either awake and conscious, or we are sleeping and unconscious. But the level in between those two, and the part of you that truly runs the show is the subconscious mind.

The conscious mind is the mind of logic and reason, of creativity and planning. Your subconscious mind is the mind of habits, emotions, and memory. It's our personality and behaviors. When you react a certain way to something, whether it be fear of a dog, anger when someone spills the milk, or joy when hearing a certain piece of music... this is a response generated as a conditioned response from the subconscious mind.

How you feel comes from how the subconscious mind has been formed. And the subconscious mind is formed (programmed) at a very early age. If at 3 years old, a dog ran up to you snarling and growling, and you were frightened, it imprinted that experience in your developing subconscious mind and now, when you walk by a dog, you have an uneasy feeling. Or, if the event was traumatic enough or you had a number of similar events, you may have a full-blown phobia of dogs.

How you respond to the world now, is a result of the beliefs you formed at an early age. Even if you now, as an adult, don't see a dog as a threat, or you really would love to have a dog as a pet for your family, you'd not ever feel completely comfortable around dogs, you'd still feel the dog as a threat. We can pretend to like certain things or situations, we can logically understand certain things about our environment, but will power or logic will never fool our feelings.

What you believe is how you view the world. What you believe are the beliefs of others that were programmed into your mind before you had free will to form your own conclusions about the world. Why do we feel prejudice against a certain group of people, religions, or races? This was taught to our subconscious mind when we were young before we got to choose your own thoughts. What the subconscious mind is taught becomes the lenses through which we see the world.   

Our preferences are likely the preferences of our primary caretakers when we were young.  Music, food, activities, etc.   We learned how to communicate how our parents communicated.  In some families, communication is loud, boisterous, gesticulate.  Others will avoid confrontation or expression, or worse passive-aggressive communication.  

So now you find yourselves desiring change.  You decide that you no longer want to be in disempowering or abusive relationships.  You decide that this time, you will find someone who truly loves and honors you because you've had too many relationships where you were treated badly. Time and again, you "attract" the wrong kind of person.  You really want to manifest love in our life, you long for an intimate relationship and you set your intentions to enter into a loving relationship.  You make the vision board, you visualize the perfect person and see the loving life together, you state your affirmations daily.  This is what so many do because this is what we are told is how we manifest our dreams.  If only it were that simple. 

When it comes to sheer neurological processing abilities, the subconscious mind is more than a million times more powerful than the conscious mind.  If the desires of the conscious mind conflict with the programs in the subconscious mind, which "mind" do you think will win?  You can repeat a positive affirmation that you are lovable over and over, but if, as a child, you repeatedly heard that you were worthless, those messages programmed in your subconscious mind will undermine your best conscious efforts to change your life. 

The greatest problem we face is that we think we are running our lives with the wishes, desires, and aspirations created by our conscious mind.  When we struggle or fail to obtain our goals, we are let to conclude that we are victims of outside forces preventing us from reaching our destination.  However, neuroscience has now established that the conscious mind runs the show, at best, only about 5 percent of the time.  It turns out that the programs acquired by the subconscious mind shape 95 percent or more of our life experiences. 

The secret to success lies in changing the programming of the subconscious mind.  If we truly desire change, we must change at the deepest levels of consciousness.

The Vision Workshop is an introduction to the science of change.  Come and learn how you can tap into the power you have to create the life you desire and how to clear the path (program the mind) to reach your goals and finally make those dreams come true.





Enlightened Athlete

Wednesday, October 30, 2019


Whether a weekend warrior or professional athlete, we all share the same goal with our sport....excellence.

Excellence is a choice, and when a choice is made, a journey begins. Every journey is filled with challenges, setbacks, lessons, joys, and victories.

Making the choice to be excellent requires one to set goals. However, a goal without a plan is simply a dream.


Our intention with this program is to help you become the performer you wish to be. To give you a plan toward success and excellence, to empower you to perform to your full potential. In body and in mind.

Any athletic endeavor most certainly demands a well trained physical body. A body strengthened appropriately to meet the demands of the sport, a body flexible enough to allow for the full range of motion and injury avoidance.

All sports require some level of psychological challenge as well. Managing stress and energy, overcoming negative thinking, tuning out distractions and focusing the mind are challenges faced by all athletes, at any level of competition.

enlightenedathlete: sports specific training

The enlightenedathlete program is designed to help you reach your full potential with a comprehensive sports- specific training program that will focus on the specificity of

each sport to which it shall be applied. These sports include golf, tennis, cycling, and running. Each sports training program will be focused on the specificity of that particular sporting endeavor and will help you achieve new heights in athletic performance. The program has been designed to help you reach your full potential as an athlete, or for recreational relaxation.

Our model of training is built on a foundation of systematic, and research-proven principles that will allow you to achieve optimum levels of performance. You will be guided through a system of training that will include a synergistic blend of strength, power, neuromuscular coordination, dynamic flexibility, speed, agility, and endurance. This synergy of training variables will allow for vast improvements in performance and health. As you partake in this program, not only will you reduce your chance of injury, but you will significantly improve your performance, and increase your satisfaction in sports participation.

Each enlightened athlete sports training program will differentiate between the variables of training that are needed for that particular sport. Our goal is to make training easy so that you can place all your focus on the athletic endeavors to which you are training. The enlightened athlete sports-specific training program will progressively take you through a periodized training schedule throughout the year. The focus will be to systematically and gradually increase the demands of training so that you may achieve physiological and performance improvements. We will address all the training variables and components so that you may easily follow the training schedule throughout the year.

enlightenedathlete: sports nutrition

The enlightenedathlete program will also focus on sports nutrition to help boost performance, aid in recovery, and reduce inflammation. The benefits of our sports nutrition include improved health, improved performance, reduction in body composition, decreased risk of illness, and increased energy. Our nutrition model will give you science-based guidance to help you make better choices, to not only improves your sport of choice but also to help achieve a higher quality of life. The sports nutrition model will integrate well within the enlightened athlete training program to help you improve your stamina, strength, and endurance while performing your sport. Our nutrition model will focus on specific dietary guidelines, sports nutrition, and performance-enhancing supplements. The model will help you in your athletic endeavor to achieve a new level of performance based on nutritional and supplemental intake.

Because each sport has different physiological demands, the nutritional and supplemental components will also be different. Our goal to you is to leave the guesswork out, and help you achieve a more harmonious balance of nutrition and training. Each sports-specific nutritional program will give you important details as to how you can achieve new success while following our program. You will achieve higher levels of performance by following the enlightened athlete sports nutrition component.

Enlightenedathlete: Flexibility Training.  Flexibility enhancing stretching program to help the body increase its range of motion, reduce muscular tension and imbalances, and lessen the risk of injury.

Enlightenedathlete: Mental Skills Training 

And one of the most important elements (often overlooked) to performance success....mental training and management. Using the power of your mind to enhance your focus, tune out distractions, and visualizing, and therefore creating, the desired outcome ensuring your success.

The following is a comprehensive training and conditioning program addressing every component for sports excellence, in body and in mind.

Follow our guidelines and you will embark on a journey toward excellence.





Golf is deceptively simple and endlessly complicated.

Arnold Palmer

Golf. There may be few other games that draw such a level of devotion, dedication, commitment, and yes, occasionally even fanaticism as this. Golf is a game that challenges both body and mind. To play well, we are required to develop a body strong enough to produce explosive movement, engaging multiple muscles in the at once. Excellence requires a supple, flexible body, and an above-average level of mental calm and equanimity.

This program provides the necessary tools to improve your golf performance, in both body and mind.

Our program will help you improve your strength and flexibility. It will teach you breathing skills to help keep tension and stress out of the body and mind. And most importantly, it will teach you the mental skills needed to stay focused, tune out distractions and stay calm in all course situations.

Due to the fact that golfers swing from one side of the body, there are imbalances inherent in the sport. Repetitive motion creates larger and tighter muscles on one side of the golfer’s body, specifically, the shoulders, biceps, forearms, and upper back will be stronger and tenser on the golfers, dominant side. Tight muscles restrict the free movement of the body, limiting range of motion.

A more balanced golf swing is not only going to be more accurate, it will go farther. It will also create less strain on the body. To create more equality on both sides of the body, golfers need to strengthen the weaker side of the body and open and relax the tighter side of the body.

Most golfers have rounded shoulders and inflexible back muscles, so the swing is limited in its rotation. Our Enlightened Athlete for Golfers program is designed to build strength in the lower back and thoracic spine; open your chest, shoulders, and hips.; and create stability and balance in the stance. When these things happen, the spine is in the proper position, and your swing will require less energy to rotate.

Striving toward symmetry and balance is the essence of this program, which will release tension from the body and mind and allow you to play a better game of golf.

Fluid Body – Flexibility training for Golfers
In order to reach your fullest potential on the course, you need the instrument of your body to be well-tuned.

A flexible body is a balanced body, and flexibility should be the cornerstone of a good golf game

A strong, stable body that is flexible creates the foundation for the injury-free athlete. For many, achieving flexibility, and therefore stability may be a bigger challenge than gaining strength.

An inflexible body limits range of motion and can cause imbalances. An off-balance golf stance can impact every swing and every stroke. Balance, weight transfer and power all depend on the flexibility of the body.

Golf is an inherently asymmetrical sport. The repetitive movements of the golf swing can create larger and tighter muscles on one side of the body. Tight muscles restrict movement, leading to a limited range of motion and an off-balance stroke. Excellence in golf requires strength, flexibility, balance, and stability.

Most golfers suffer from inflexible back muscles and tight hips, which will restrict the rotation of their swing.

The essence of the flexibility portion of this program is to release tension in the body and help increase the range of motion. The golf swing is an explosive movement that challenges every part of the body and considering that the average golfer takes over 100 swings in a round, it is no wonder that the majority of golfers will suffer strains, pains, or injuries. The most common complaint is low back pain. That’s because swinging a golf club requires the spine to move in three planes at once: rotating, front to back and from side to side.

It is suggested that the following series of stretches be done four days a week along with the recommended strengthening sequences.

Doing so will dramatically help your golf game. While any of the stretches can be done before or after a round, it is best to tailor your approach. Before playing, it is best to prepare the body for explosive movements. After your round, it’s is more important to allow the body to release tension and muscular strain.


80% of Americans Are Deficient In Magnesium

Sunday, October 20, 2019

Depression is one of the most widely diagnosed conditions of our time, with over 3 million believed affected worldwide. Conventional medicine considers antidepressant drugs the first line in treatment, despite the fact that these drugs are fraught with serious side effects, including suicidal ideation and completion.  

While research into natural alternatives for depression is growing daily,'s Depression database contains 647 studies on over 100 natural substances that have been studied to prevent or treat the feelings of depression.  It is rare to find quality human clinical research on the topic published in well-respected journals, however, a powerful study published in PLOS One titled, "Role of magnesium supplementation in the treatment of depression: A randomized clinical trial". (Read it here) shows great promise in validating the role of natural substances to treat such symptoms.

We are led to believe that depression is caused by a deficiency in serotonin in the brain. This has NEVER been proven, in fact, the data has poked holes in this theory and even the field of psychiatry itself has begun casting doubt on this unproven theory.  There is a fantastic article written by holistic psychiatrist Dr. Kelly Brogan, I encourage you to read it here.

Few people are aware of the enormous role magnesium plays in our bodies. Magnesium is by far the most important mineral in the body. After oxygen, water, and basic food, magnesium may be the most important element needed by our bodies; vitally important, yet hardly known. It is more important than calcium, potassium or sodium and regulates all three of them. Millions suffer daily from magnesium deficiency without even knowing it

Here is a wonderful article on the subject I think you will find enlightening.  Read it here.  

The Power of Support

Monday, September 16, 2019

I was recently asked what I believed to be the biggest challenge people deal with today.  That is a great question and as someone who has made a career out of helping people overcome challenges, I felt uniquely positioned to answer that question.  

Having worked with thousands of people over the past two decades, I have found a very common theme underlying every story, regardless of the content of the story.  As we peel back the layers of feelings, we find at the core, discontent.  

Defined as feeling dissatisfaction with one's circumstances, discontent can be found as the root of most issues in all areas of life, relationships, careers, and health.  The challenge for most is the inability to recognize their feelings, to notice the discontent.  Not being able to define the heavy feelings properly, which are truly gifts from the body or the mind telling us something is not quite right, can lead to developing negative thought patterns.  These then create habits of behavior, and before long, we feel stuck in a pattern. We begin to see the world through the lenses of discontent.

It's very hard to see differently or to imagine a different possibility when you're stuck in a pattern. You default to the familiar. This is a perfect time to call in support. Someone who can help you change your perspective and find solutions to problems.  Someone who can help you identify the discontents and discover the longings associated with them.  Once you know what your heart is longing for, you can begin to move toward the change that your body or mind is communicating a need for.  This is when it's time to call in a coach.

Coaches are experts in helping people find solutions from within.  A coach doesn't focus on problems, they help empower their clients to discover their unique path to uncovering their potential and possibilities.


Would you ask your friend to fix the plumbing in your home? Would you ask your sister to teach you to speak French? Not unless they were experts in those fields.  

Life Coaching is a profession that is profoundly different from consulting, advice, therapy, or counseling. The coaching process addresses specific needs and goals of each client. Whether related to business successes, general conditions, and transitions in the client's personal life, relationships or profession. A coach will help you discover what your obstacles or challenges might be, and choosing a course of action to make your life be what you want it to be.



Mental health care costs are estimated to hit 6 trillion dollars by 2030, 20-30% of adolescents report having at least one depressive episode by the time they reach adulthood, 6 out of 10 couples report being unhappy.  We are a nation depressed, unfulfilled, and addicted. Clearly the old way of doing things isn't working.  Coaching is an empowering experience that creates positive changes at the deeper levels of awareness and strengthens a persons ability to find inner solutions and answers.  Coaching is stepping into the arena as a powerful mental health tool.

A coach can specialize in a number of different areas, for instance, my specialty is mind-set and performance coaching.  My work is helping people find their passion and create the lives the've been dreaming of.  Coaches are highly trained as generalists and can coach superbly on any aspect of life. However, we may choose to specialize in one or more of the following areas :



  • Confidence, Self Worth & Self Esteem
  • Loving Relationships That Work
  • Career Change 
  • The Mastery of Balance 
  • Self Care - Getting Your Own Needs Met
  • Living Your Purpose
  • Hot Buttons - Managing Anger, Upsets, Frustration and Stress
  • Managing Grief, Loss, Sadness and Change
  • Connection Parenting
  • Self & Identity - Surviving the Oppressive Over-Culture
  • Wellness, Nutrition, & Optimal Health
The coaching industry is on the rise and for a good reason, it works.  


If you've been struggling with a problem and you just can't seem to get a clear view around it or if you're feeling discontent in your life and you are ready to begin living from a place of passion, clarity and full potential, consider talking with a coach.  Interview several to find the right fit, as this is a sacred relationship.  Having support and guidance during the process of growth and change is one of the greatest gifts you can give yourself.  Take control of your life today and begin to live the life your heart is yearning for.  





The Negative Effects of Complaining

Tuesday, June 18, 2019

The more you complain, the more likely you are to choose negative over positive thinking in the long run.  Neuroscience research is discovering that each time you complain, your brain is actually physically rewiring itself, making it easier to adapt to that reaction in the future.  If the fact that you're breeding continual negative biases isn't enough to encourage you to stop complaining, would knowing that it can also damage your memory get you to pay attention?

MRI scans have shown that constant complaining can lead to the shrinkage of the hippocampus, the region of your brain responsible for cognitive functioning.  The smaller you hippocampus, the more likely you are are to have memory decline, as well as have difficulty adapting to new situations.  It doesn't stop there.  The more you complain, the more your cortisol levels increase.  We know that higher levels of cortisol are associated with health problems like increased depression, insomnia, high blood pressure, digestive problems, and potentially an increase risk of heart disease.  Cortisol is aptly named the stress hormone.

Now each of us has our moments of moaning and groaning.  Expressing complaints comes naturally to us, but we all know that person who likes to complain about everything.  No matter what they've got going on in their lives, good or bad, they can find a way to grumble about something.  We call these the "glass half empty" or pessimistic people, and they can be amusing.  But it turns out that constantly expressing negative sentiments may become subconscious habits that lead to harmful consequences to your health.  constant complaining over time can cause an immense impact on brain function and take it's toll on physical wellbeing.

While it may feel good to get some frustrations off your chest, it can be done in a positive and healthy way.  There is nothing wrong with expressing how you feel, and we certainly don't want to bury our feelings, but keeping it constructive can help you move forward, rather than getting stuck or spiraling downward.


Here are some tips to help you give complaining a rest and set you up for success and better health:

Define complaining:  When you begin to recognize the difference between a complaint and an observations, the conversation changes.  If you are pointing out that it's cold outside, that's an observation. But stated as "It's cold outside and I hate living here," is a complaint

Track your complaints:  Become aware of how often you complain, it may shock you. Begin to track how many times a day you are complaining and over time, you will catch it before it leaves your thoughts and becomes spoken, and eventually, you'll manage to control the thoughts.

Distance yourself from chronic complainers:  When listening to chronic complainers, it's easy to get pulled into the energy and begin complaining yourself. Instead, offer responses that are positive or uplifting.  It's likely that those who prefer to continue to complain may no longer vent or complain to you because their brains aren't being fed with negativity to satisfy their rant. 

Catch your complaining:  If you find yourself in a nag session, you can catch it and put a different, more positive spin on it to offset the negative effects.  If you hear yourself complaining, "I don't like driving to work." Immediately follow that with, "But I am so grateful to have a job, a car, and the ability to drive."  This brings the energy, and good chemicals, of gratitude into your body and mind.

Shift from "have to", to "get to":  This could be one of the most powerful ways to put an end to chronic complaining.  This simple shift turns your complaint into a choice.  When you say you HAVE to do something, it feels like a chore.  But shifting the statement to you GET to do something, turns it into a gift.  Instead of "I have to go to gym today," change it to "I get to go to the gym today."  It immediately turns into gratitude.

The more you practice these tips, the more natural they will become.  What are your next steps to kick the complaining habit?




Boron - The Mighty Mineral You May Be Missing

Tuesday, April 02, 2019


Boron is a trace mineral found naturally in soil and abundant in various foods. Recent research has found boron to have massive potential for a variety of therapeutic uses. Everything from wound healing to hormonal balancing. The process by which boron seemingly protects and strengthens connective tissue and bone mass is likely connected to the minerals hormone balancing effects which are seen at even low levels of supplementation

The population groups who consume large amounts of boron naturally whether through rich soil or water have significantly lower levels of reported arthritis, including juvenile arthritis

Such is the case in Israel, where daily boron consumption is very high when compared to the global average, Israel arthritis rates are far below the global average. Israelis consume upwards of 12mg a day of naturally occurring boron, where Americans struggle to get 3mg a day and have experienced increased arthritis (including youth) rates as boron concentration in American soil has substantially decreased due to modern farming practices.

The protection and strengthening of connective tissues and bone mass is being linked to boron’s hormone balancing effects which are seen at even low levels of supplementation. Increased levels of almost all sex hormones have been observed in a variety of trials with both men and women. Most notably the hormone estradiol, which plays a vital role in the repair and building process of both bone and other tissue, has been shown to be significantly raised after only a week of 6mg a day supplementation. Boron supplementation of a similar dosage has also been shown to be effective at helping to convert more testosterone to free testosterone, most likely through its ability to decrease sex hormone-binding globulin. The hormonal benefits of boron could be massively important to post-menopausal women who struggle with hormone production, as boron supplementation has been reliably shown to increase many hormonal markers in trials.

Boron ability to seemingly cooperate with magnesium and vitamin D in a beneficial way has been well documented in recent years, especially with growing awareness of vitamin D deficiency around the world (thanks to a misguided campaign to demonize the sun and glorify toxic sun screen) and its detrimental effects on overall health. A 2009 study even found that supplementing with 6mg of boron with no additional vitamin D consumption increased vitamin D concentration in participants blood by 20%! The study was conducted in Europe in the winter so the chances of this being from sun exposure is minimal, especially considering the controls saw their measured levels drop. Boron not only positively compliment vitamin D and increases its bioavailability through increasing its half-life, but it can also keep serum calcium and magnesium levels balanced through blunting the degradation of estradiol. Through a variety of processes, many of which are still trying to be accurately observed, boron not ony helps utilize the minerals you have consumed, but can even reverse deficiencies of key nutrients such as vitamin D and magnesium.

The general health and anti-inflammatory effects of boron are likely tied into the processes mentioned above, but nonetheless, almost all major markers of inflammation such as hs-CRP (high sensitivity C-reactive protein - used to assess your risk of heart disease) and TNF-a (tumor necrosis factor) have been shown to be reduced after boron supplementation. In a recent study, male participants saw their serum IL-6 cut IN HALF after only one week of supplementing 10mgs. These anti-inflammatory effects of boron could also tie into the arthritis mystery that was touched on earleir. (IL-6 is Interleukin 6 – an interleukin that acts as both a pro-inflammatory cytokine and an anti-inflammatory myokine. IL-6 is secreted by T cells and macrophages to stimulate immune response)

The positive effects of boron all seem to tie into each other in one way or another

Supplementing Boron

Most studies involving boron supplementation use a form that you can easily pick up at your local health food store. Weight lifters were ahead of the boron curve and have been supplementing boron since the 80’s as a way to increase hormone production, so there are a wide variety of brands and forms. Our personal favorite is Trace Minerals

In terms of supplement timing, boron does not have a time of day that’s best to take, although I would assume morning would be better for people seeking the anti-inflammatory effects (as IL-6 was reduced just 6 hours after taking!), while nighttime is better for people looking for the hormonal and repair process benefits. Taking with food is a good option just watch out for high amounts of fiber as that interferes with the absorption of all minerals.

Boron could possibly reduce vitimin B2 levels after long term use, so supplementing with a B complex every once in a while is a good idea if boron is something you’re considering.

As with any mineral and vitamin, it’s best to get from a clean food source, but that is getting harder and harder these days with our degraded soil.

More research and information here:


The Power Of Ritual

Thursday, January 24, 2019

part 2

Rituals for living. This is where you get to make life more special for yourself.  You can create a ritual around many things, including: Any practice that you want to become more of a fixture in your life, such as meditating or cooking; any everyday act that you want to enhance the specialness of, such as mealtimes or bathing; any act that you want to transform into a grounding or tuning-in point in your life; to create a mindful or meaningful space in your day.

A ritual doesn't need to be ceremonious, but consider this: the more special you make your rituals, the more specialness there will be in your life.  It's almost too simplistic to take it seriously, but it's true in so many areas of life, so I encourage you to let that sink in for a moment.

The most fundamental requirement of a ritual is that you're deliberate about it. This might mean that you tune in, take a single breath, and express to yourself what you intend to do.  Then when you're done, you tune in, take a breath, and express that you have gratefully concluded the ritual.  This could take literally only ten seconds.

But adding additional elements that you're consistent about can make your rituals something you look forward to, it can help cement your rituals more firmly into your life, and it can make it easier to quickly 'drop in' to a lucid, or inspired state.

Consider the following elements for ideas. Think of them as ways to "bookend" your ritual, to set it apart from the everyday, and to lend greater potency to what you set out to do.  These elements have set the stage for some of my most powerful reflective and ideation sessions, my most efficient work, and my deepest meditations

Elements of Ritual

Fire:  A candle, a fireplace, an oil lamp, or the sun.  Fire is a symbol of illumination, warmth, and connection.

Words: Set an intention, say a blessing or mantra, invoke a guide.  Writing can make words even more "real".

Food or drink: Consuming food/drink is special as it involves bringing something from the outside world into your body. In addition, it incorporates the senses of taste and smell, and may produce a biological response.

Beauty: Adorning and beautifying your space, your things, and your life is a way of elevating them beyond the mundane, and of demonstrating gratitude and reverence.

Sound:  Trickling water, bells, chimes, chants, a favorite song, can all help tune our attention.

Garments:  Putting on a special necklace, shawl, or other adornment may help you get into the right space.

Water:  Water symbolized purity, cleansing, and flow.  Bathe, slip your hands in it, splash some on your face

Scents:  Flowers, incense, and essential oils have long been used to uplift consciousness and shift the space around us to designate a special purpose

Gatherings: Strength in numbers. Whether its co-working or co-ritualizing, tuning in together can be stronger.

Location:  The woods, the beach, or your altar in the bedroom.  A consistent space can help focus your ritual.

Objects of significance:  A cup, a crystal, a feather, a stone...these can help anchor you in your ritual.

Timing:  Synchronizing a ritual with a particular season, the birthday of someone important, a historic event, a moon phase, time of day, the solstice, equinox, etc., may contribute to a sense of extra power and alignment.

I have a number of rituals that I've begun to incorporate into my day/life. For instance, two of my girlfriends and I have decided to come together at the new moon. We intend to draw new moon mandalas and to set seeds of intention for the month.  Another small group of women and I intend to gather on every fifth Friday (happens 4 or 5 times per year) and share stories or sources of inspiration.  Can you think of a group ritual that you can create to bring the power of community and connection?

Answer these questions to reveal factors that will be most natural for you to integrate into your rituals:

1) When and where do you feel you're most inspired and focused?

2) What clothing makes you feel most in your element?

3) What's your favorite food or drink to consume while pondering your future and accessing your inner strength?

4) Do you have any treasured objects that make you feel inspired or uplifted? Photo? Eagle feather?

5) What helps you feel centered and grounded? Turning off your phone? Taking a bath? Running a mile?

6) Are there any sounds or scents that help you relax or put you in a transcendent space?

7) Which of the elements in the list above do you feel a natural attraction to?

Feel free to share any rituals you have or what the above questions revealed to you.




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