Rosemary Dugan in Alexander Heights | Personal coach

Rosemary Dugan

Locality: Alexander Heights

Phone: +61 417 971 069

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25.01.2022 Hemp is bursting with essential fatty acids, vitamins, and minerals like calcium, iron, magnesium and zinc. Hemp has a high fibre and low sugar content, so its great for your digestive well being and those on a low-sugar diet. Hemp contains the perfect 1:3 balance of omega 3 and 6 meaning it is incredible for strengthening the immune system and promoting cardiovascular health. With so many other benefits, why wouldnt you make it a part of your daily routine?

25.01.2022 #TastyTuesday Ingredients Skinny Banana Bread... This Skinny Banana Bread is so incredibly moist, perfectly sweet, and delicious -- you would never know its "skinny"! Course: Breakfast, Snack Prep Time: 10 minutes Cook Time: 35 minutes Total Time: 45 minutes Servings: 12 slices Calories: 137kcal - 4 bananas , about 1 1/3 cups, mashed - 1 large egg - 1 Tablespoon vanilla extract - 3 Tablespoons light brown sugar - 2 Tablespoons granulated sugar - 1 teaspoon ground cinnamon - 1 teaspoon baking powder - 1 teaspoon baking soda - 1/2 teaspoon salt - 1 1/2 cups all-purpose flour (white or white-whole wheat) - 2 Tablespoons unsalted butter , melted Instructions Grease a standard 9x5 loaf pan (I also like to line the bottom of the pan with baking paper to make sure the loaf doesnt stick). Mash bananas in a mixing bowl. Add egg, vanilla, brown sugar, granulated sugar, and cinnamon and stir well to combine. In a separate small bowl stir together flour, baking powder, baking soda and salt. Add to banana mixture and stir to combine. Gently stir in melted butter. Bake at 180 degrees Celsius. for 35-45 minutes or until a toothpick inserted into the centre comes out clean. Allow to cool in the pan for 5-10 few minutes before inverting onto a wire cooling rack. credit to Laura Allen

25.01.2022 Everything starts from within! www.rosemarydugan.com

24.01.2022 Change is inevitable. We change, our minds change, our beliefs change, our lives change and our opinions and perceptions change with time, experience and education. When we know more, we can definitely do better. Sometimes this means venturing into experiences we refused to before or believing something we may once have been sceptical or cynical about. And that is absolutely ok! Life is meant to be experienced through growth and change.

24.01.2022 #TastyTuesday By now, youve probably heard that we were slightly misguided by the age-old prescription saying we need eight glasses of H2O per day. The science behind the fabled rule was, well, watered down; it failed to take into account important variables. For instance, do you live in a dry climate? How much water do you lose during that hot yoga sweat sesh? And do you habitually snack on foods throughout the day that are super-packed with water? What we do know is that i...ts important to stay hydrated for overall health. Water can help with weight control because it keeps you feeling full, it flushes toxins out of our bodies, and our kidneys need water to function. Some studies hint that staying hydrated translates to better concentration, too. About one-fifth of our water consumption comes from foods (namely fruits and veggies), according to the Institute of Medicine. Here are some hydrating foods that clock in with a high water content and will work in tandem with your water bottle to help you stay hydrated. Cucumber, zucchini, kiwi fruit, lettuce, carrots, melons, peaches and many more.

23.01.2022 Hemp is one of nature's most versatile plants. A variety of cannabis plant that contains less than 0.3% of THC (the psychoactive component in marijuana that makes you feel "high") industrial hemp grows quickly, can adapt to many different climates, and has a high nutrient count. Here are three of the most popular forms of hemp oil and what each one is used for. For easing stress and burnout: Hemp oil extract Hemp oil extract, also referred to as just hemp oil or hemp extract,... is an oil that's extracted from the stalk of a hemp plant using either CO2 gas, ethanol, or another oil. This extraction method keeps the plant's beneficial phytocannabinoids intact. When consumed, these compounds promote feelings of relaxation because of the way they bind to receptors in our endocannabinoid system. (More about this in an upcoming video). If you want to ease all-around stress, this form of hemp is your best bet. It is often packaged as a liquid tincture or a capsule supplement. Be sure to look for a product that's labeled "full-spectrum," as it contains a wider variety of phytocannabinoids than an isolate product like CBD oil. (The distinction between these two can be a little confusing: Hemp oil contains CBD, but CBD oil does not contain all the phytocannabinoid goodness of a full-spectrum product.) This amazing product has so much more it can do to help with physical, emotional and mental health. Stay tuned for more info on hemp.

23.01.2022 I have stumbled upon this great product which is helping me in so many ways. Its so great Ive decided to make it my business

23.01.2022 I came across this post that sounded like it spoke from my heart. To all my beautiful friends out there... I love you dearly I want to be a come-as-you-are-friend. I want my friends to come as they are when were together. Rough day? Havent showered in a week? Going through something hard? Not feeling yourself? Perfect. Come as you are. ... I want my friends to know they dont ever have to censor themselves around me. You dont ever have to say, "I hope this doesnt sound bad, but..." Sound bad. Its okay to sound bad around me. Come as you are. I want my friends to know that Im a safe place for them to erupt like a volcano, laugh like a lunatic, and cry their ugliest without ever feeling judged. I love you in all the ways and I dont ever want you to quiet yourself around me. Come as you are. I want my friends to know Im here for all their controversial opinions. It doesnt matter if I agree or I dont, Im here for your thoughts. Cant post it on Facebook without a cat fight breaking out with an entire side of your family and also some strangers? PERFECT, Im here for your unedited thoughts. Come as you are. I want my friends to know Im there for the middle place. Dont have it figured out? Still in the woods? Stuck in a struggle and youre not sure youre way out yet? Ill plop myself down in that uncomfortable place with you and pour you a glass of wine. Your mess doesnt scare me. Come as you are. I want my friends to know Im there for their celebrations. Dont tone down your successes around me. I want to shriek and clap in the front row of all your accomplishments. I want to get a text with the video of your son taking his first steps and I want a screenshot of the email that says you got the job. Come as you are. I want my friends to know they can be "too much" around me. Be loud, be funny, be obnoxious, be crazy. I love you for all your too muchness. Dont turn down the volume or edit the you out of yourself when youre with me. Come as you are. I want my friends to know they can be "not enough" around me. Be tired, be empty, be quiet. When you run out of gas and when you need a good long nap Im still here. Come as you are. I want my friends to feel completely free to be THEMSELVES around me. Be you. In all your tiredness, in all your loudness, in all your opinions (uncensored), in all your big feelings. Come as you are. Be you in your stained T-shirt and your dry shampooed hair or be you in your cute Instagram worthy outfit and recently whitened teeth. Be you. I want you to be you because thats what friendship is all about: you being you and me being me and loving each other through it all. Come as you are. Written by Wonderoak by Jess Johnston Follow Sister, I am with you. for more.

22.01.2022 If things were that simple - weightloss would be simple for everyone. There are alot of factors involved than meets the eye.

22.01.2022 Just got my stash of Booty Bands. Now to get my ass into gear.... literally!

22.01.2022 #FitTipFriday 5 ways to turn a walk into an effective workout session: Wondering how to up the ante so a stroll becomes a workout? Heres how to give your walk a heart-pumping blast.... 1. Go the distance One of the easiest ways to make your walk work harder for your health is simple: Walk further. If you usually go for a 30-minute walk, tack on another 10 minutes, or extend your usual walking route. 2. Pick up the pace If it normally takes you 40 minutes to walk a certain distance, try to do it in 30 minutes. Increasing the pace of your walk will give you more of a cardio workout. 3. Head for the hills A simple, yet really effective way to increase the intensity of your walk is to add more hills or stair climbs into the mix. It gets the heart rate up quickly and engages the butt and leg muscles more. 4. Add in some strength and toning exercises You can increase the type and range of movement you do on a walk by stopping every so often and doing a few body weight exercises like squats and triceps dips using a park bench. It also gives you a short recovery time before you start the heart pumping again. 5. Add in short jogging bursts Start jogging for a few seconds or minutes at a time during your walk to inject some higher intensity bursts of exercise. This is great if you dont like running either (like me); the intermittent sprints actually burn fat way past the time you finish your exercise session. Is there a best time to go for a walk? While morning exercise has been linked to boosting brain health, research suggests evening workouts keep a lid on hunger levels. At the end of the day its best to take your walk when you see fit and when it is most convenient for you. So slip on those joggers and off you go..... ....Happy Walking!!

21.01.2022 Its the easiest coaching or therapy session you will ever experience. Life is not for tolerating, settling or being stuck where you are. Its for growing, evolving, becoming self aware and changing whatever is holding you back. Fast and effective processes with lasting results. You will come out a brand new person.... Book your session with me now. Rosemary Dugan Wellness ~ Shaping your life!

21.01.2022 Not all energy expenditure is from structured, programmed exercise. What you do for the rest of the day is probably more conducive to weight loss overall. Remember calories are burned when you use energy for movement and every other physical task. So focus more on doing other things.

21.01.2022 #wellnesswednesday Like attracts like! If youre putting out negative energy through words, mood or attitudes, you will attract much of the same. Things dont get better, they stay the same or get worse. Recalibrate and get your energy frequencies where they should be. High, positive and free flowing. Attract the happiness, abundance and prosperity you deserve and is everyones birthright.... These are ancient philosophies that dictate true health and well-being. Knowing how to manipulate your energy fields internally and externally is the path to your overall wellness. Want to know how to work with energy? Sign up to my membership website to kick start your holistic healthy lifestyle and wellness journey.

20.01.2022 #TastyTuesday Spicy Chicken Lettuce Wraps These healthy and Spicy Chicken Lettuce Wraps are filled with a chicken mixture of cucumbers, carrots, capsicum, green onions, coriander, and cashews.... Course: Appetizer, Main Course, Side Dish Time: 15 minutes Cook Time: 15 minutes Total Time: 30 minutes Servings: 216 kcal Ingredients 500 gms boneless skinless chicken breasts , diced 1 Tablespoon olive oil 1/4 cup green onion , chopped 6 cloves garlic , minced 1 Tablespoon freshly grated ginger 1 1/2 cups cucumbers , seeded and diced 1 medium red capsicum , seeded and chopped 1/2 cup carrot , shredded 1/4 cup fresh coriander , chopped 1/4 cup cashews , chopped 4 Tablespoons fresh lime juice (from about 2 limes) 1/4 cup sweet chilli sauce 1 Tablespoon low-sodium soy sauce 1 Tablespoon light brown sugar sriracha hot sauce , to taste romaine lettuce leaves Instructions In a medium bowl, combine the diced chicken, green onions, garlic, and ginger. Heat 1 tablespoon olive oil in a large skillet over medium-high heat. Cook the chicken mixture for 2-3 minutes or until no longer pink. Add the cooked chicken mixture to a large bowl with the cucumber, capsicum, carrot, coriander, and cashews. In a separate small bowl combine the lime juice, sweet chili sauce, soy sauce, brown sugar, and Sriracha. Pour mixture into the bowl with the veggies and chicken and toss to combine. Serve immediately in lettuce leaves.

19.01.2022 #GratitudeThursday Giving thanks for all blessings and abundance that are in my life. And so it is.

19.01.2022 Every soul is in a different stage of evolution. The evolutionary gap between you and your loved ones can be thousands or millions of years in soul development. Trying to help other humans to awaken to deeper truths is like trying to teach a baby how to read books. You simply cant make others understand more of what they are ready to receive. What you can do is focus on your own spiritual growth and raise your vibration. Let your energy do the work and impact the world.

18.01.2022 #MotivationalMonday In NLP we have a saying. "The more you know, the better you can do"! This means that knowledge and continual learning opens up opportunities and doors to many paths we never initially envisaged for ourselves. As a "Life Long Learner", I still get so excited from adding to my personal and professional toolbox. At my age when people think its time to dial down and create a repetitive routine in their lives....I am doing the opposite. Im turning it up with ...full steam ahead. There is so much to learn and gain from this life, this world and the many cultures that have surrounded us through antiquity. Why would we not open our eyes and minds to the wonder of educational knowledge that enhances our very existence? What are you passionate about? Find out and then sign up for a course and immerse yourself in it. Your entire world will be better for it.....trust me!!! Im in the middle of 3 different courses at the moment. Loving it!!!

18.01.2022 Q. What is The Emotion Code? The Emotion Code is a high energy frequency, based on using applied kinesiology, or muscle testing, which shows the bodys reaction to a thought or a question in the weakening or strengthening of its muscles. This works because all the information about our bodies is stored in the subconscious mind, which makes up about 95% of our mind. It is the part of us that remembers everything from birth to today. It stores all the information, kind of like...Continue reading

17.01.2022 #GratitudeThursday Today Im grateful for the time I can afford to gift myself to further my skills and knowledge. As a life long learner, there is never a time Im not in the middle of studying or doing a new course. At present Im in the middle of three different courses to enhance and expand my business services towards wellbeing. There is never a shortage of knowledge to help you grow and evolve. By applying ourselves continually we can become everything we were meant to be.

16.01.2022 Everything in the universe operates through dynamic exchange. Every relationship is one of give and take because giving and receiving are different aspects of the flow of energy in the universe. If we stop the flow of energy, we interfere with natures intelligence. We must give and receive in order to keep anything we want, circulating in our lives. We are helping others by allowing them to give to us. Allowing yourself to receive is a powerful force that gives others the s...elf assurance of self worth and self value. Giving is an amazing way to feel significant, and to raise your energetic frequencies. Think about how good it feels to give of yourself and make someones day/ life better. It feels fabulous. When it comes to your masculine counterpart, allowing them to bask in their masculine essence is of great importance. The very DNA of men lies in their ability to be the protector, provider and overall main overseer for his partner. As much as we choose to turn the tables these days in pursuit of equality, genetics on a biological level still strongly exists. Creating a space for the male to play his part in the traditional sense occasionally is a gift from the heart. This doesnt diminish your strength, independence or capabilities, on the contrary it elevates all of it. So in order to give to your loved one , allow yourself the ability to receive.

16.01.2022 The greatest achievement in life is finding your purpose. The greatest success is living it. ~ Rosemary Dugan Wellness

15.01.2022 Happy 2021. Wishing you all a healthy and happy year full of love, positivity and wellness. Love from Rosemary Dugan Wellness

15.01.2022 One of the best lunches I’ve had.

15.01.2022 #TastyTuesday Jacqueline Alwills Healthy Whole Grain or Gluten Free Toast Toppers sre delicious for a quick healthy brekky or snack. Enjoy (All Options Serve 1)... Option 1: Avocado Rocket Toast Total: 370 Calories Ingredients: 2 slices whole grain or gluten free toast (32g or regular slice) 100g avocado 10g rocket Sea salt and black pepper Option 2: Banana Peanut Butter Toast Total: 329 Calories Ingredients: 2 slices whole grain or gluten free toast (32g or regular slice) 1 small banana, sliced 2 tsp natural peanut butter (no added salt or sugar) Option 3: Tomato Cottage Cheese Toast Total: 299 Calories Ingredients: 2 slices whole grain or gluten free toast (32g or regular slice) 1 medium tomato, sliced 70g full fat cottage cheese Option 4: Apple Ricotta Cinnamon Toast Total: 406 Calories Ingredients: 2 slices whole grain or gluten free toast (32g or regular slice) 1 medium apple, sliced 60g full fat ricotta Pinch of cinnamon

14.01.2022 Nothing like the seas salty air, the warm sun on your face and the lapping of waves around your feet to fill your soul with peace and tranquility.

14.01.2022 Spring is here. Bring on all the colours of spring into your diet! Photo credit to T Dugan

13.01.2022 You are alive so you can explore the unique nature of yourself, assert your impression of individuality, express yourself through growth, connection and experience. Time to literally jump off the treadmill of what others expect of you and start living in complete authenticity and true meaning.

13.01.2022 "Standing with you guiding you supporting you I work as a supportive mentor and authority who works with clients to help them feel their best through mindset and lifestyle changes.

13.01.2022 Trust that the Universe always has your back

12.01.2022 As someone who doesnt like taking the usual horse pill vitamin available, I have found a great alternative that is faster acting and quick to ingest. I never needed supplements for a majority of my life, but after going through the changes which natural ageing brings, my body is telling me something different. This collection of sublingual sprays to bolster immunity are convenient, quick and fast acting. If you need to give your health a boost especially when it comes to your immunity system, message me for more information. I dont take my health lightly.

11.01.2022 #TastyTuesday Do you sometimes have trouble remembering the name of your favourite movie? Or dinner plans with your spouse? Are you noticing that youre having more difficulty finding your words? If so, it could be the result of normal aging, menopause or mild cognitive impairment. No matter what it is, one thing is for sure; that your brain health is extremely important. Unfortunately in a world where we just focus on what we can see, we tend to forget about our internal he...alth and only take care of the external aesthetics. There are a variety of risk factors for Alzheimers disease (AD) and other mental and neurological diseases, such as age, genetics, health history, and even sex. Since men and women have different risk factors for the disease, their preventive approaches may also differexcept for one. According to neuroscientist and nutritionist Lisa Mosconi, Ph.D., the Mediterranean diet is an effective preventive measure for both men and women. The Mediterranean diet is flexible and sensible. Sensible because the health benefits of the diet have been validated by hundreds of studies. And this isnt one of those ultra-trendy diets that gain popularity without any data to back it up. Trends come and go, and science moves a lot slower than any trends. The flexible aspect is a bit more self-explanatory. Unlike some diets which restrict certain food groups like carbohydrates, the Mediterranean diet includes a wide range of whole foods, including whole grains. At the same time, if you dont want to eat whole grains, dont eat them. More important than adhering to rules, is consuming enough micro- and macronutrients to support brain, heart, and overall health. Protein in the Mediterranean diet primarily comes from seafood, which is high in omega-3 fatty acids. Omega-3s in fish are polyunsaturated fats, like docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), both of which are crucial for brain health. Theyre part of our brain cell membranes. Other healthy Med-diet fat sources, like olive oil and nuts, have both been shown to support cognitive functioning and brain health, too. The brain is the organ that is most easily affected by oxidative stress. The only way to protect the brain from that stress is by introducing antioxidants to the diet. These come from fruit and vegetables in the diet. Legumes, nuts, seeds, coffee, and even red wine contain critical antioxidants as well. So if you feel you need to follow a done for you diet with healthy recipe choices, then the Mediterreanean Diet is the way to go for sustainablility, longevity and wellbeing.

11.01.2022 Shes brave, shes resilient, shes fierce! She takes a stand for what she believes in She takes a stand for what she values She takes a stand for herself ... Shes your inner Warrior and she is the courage behind speaking your truth! When youre not being listened to, seen and respected, how do you feel? How does your body feel, how do you react? What arises for you when you think about speaking up for yourself? Does your voice come freely or do you feel choked? Our inner Warrior desires to be lead from the heart, to balance her strong will and ferocity with compassion and understanding. She maintains boundaries that allow her to feel confident, clear and courageous to say NO when we mean NO because it says YES to something of value to us. When you are rooted in your values, you can then discern what is a YES and what is a NO. You know what to take a stand for! You can feel safe in being unapologetically yourself, in your thoughts, feelings, actions and words. Speaking your truth is respecting your inner divinity. We are made up of dual forces - masculine and feminine; Yin and Yang. Our Yang is there for self preservation, self defence, self appreciation and self acknowledgement that we do not exist to be down trodden, stepped on or disrespected by others. On the contrary, we have a birth right like all of humanity to be uplifted, heard and seen. To set boundaries, we need some divine support. We gain this by connecting to our higher selves, the Divine and acknowledging our ancestry, our history and our experiences. Its time to take a stand for what you value by activating your voice and communicating your soul-aligned truth. Its time to support yourself with clear boundaries that allow you to feel safe and heard. Its time to harness your inner Warrior!

10.01.2022 Everything starts from within You!

09.01.2022 Don’t let muscle mass go to waste! Age-related muscle loss, called sarcopenia, is a natural part of getting older. But after an injury, illness, or any prolonged period of inactivity, muscle loss can occur faster, leading to muscle atrophy. The consequences are greater weakness, poor balance, and even frailty. While you can quickly lose muscle because of physiologic atrophy, you also can get it back. Join my email list website subscription to find out how to exercise your bod...y back to a healthy functional machine, that makes your life more pleasant. Muscle mass is an important element to strength, weight loss, mobility and posture. Learn how to gain back lost muscle and create a healthier you. Rosemary Dugan Wellness ~ Shaping Your Life! Women's Wellness/ Body & Mind Health Coach [email protected]

09.01.2022 #WellnessWednesday Wellness takes a backseat for most women, what with a hectic schedule taking care of work, home, and all the people in their lives. One step to slow down the constant treadmill is meditation.... If youre wondering how to meditate, theres a good chance its because youve heard all sorts of things about how good it can be for you. People love to suggest meditation for a variety of reasons: to reduce stress and anxiety, to ease depression, to put you to sleep, to make you feel more present, to magically transform you into a better, more grounded human being. The claims go on and on. And while the benefits of meditation have been greatly exaggerated in a lot of ways, plenty of people find it to be a worthwhile practice and I agree. With everything going on in the world, its a solid time to explore meditation and whether it might be useful for you too. For a discounted access to my Ebooks and meditation sessions, join my membership subscription today and bring some peace and sanity into your life.

09.01.2022 #GratitudeThursday The cosmos is a living entity with all living creatures within it. We are connected by invisible energies that expand and contract, weaving our lives and integrating our experiences with one another. Be thankful for the blessings of your unique story.

08.01.2022 Celebrating our 34th Anniversary.

08.01.2022 Please dont waste your precious time on self criticism and self loathing. Let them go. They dont belong to you. Somehow you picked them up along the way, but try to remember that they were never yours.

08.01.2022 #MotivationMonday How many times have you complained about something? Chances are too many times to count. Your complaints could have been about your health, your weight, your wellness status, your career, your relationship, your self- image, your instability, feeling stuck in life, your lack of opportunities, your lack of passion...etc. etc. etc. If I had a dollar for every time someone complained to me about something and I gave them a lifeline - and they then chose to igno...re my advice.....I would be a millionaire many times over. After a while I chose to stop allowing these "self proposed victims" to take up my valuable time with their constant complaining about the same things over and over again. No Im not being a BITCH, Im being a self-respecting realist. You see, if you want change you need to make a change! Its as simple as that. Complaining about wanting something different does not have the capacity to change it. Only action will do that. And not just any action. You need to act differently, you need to do something different, you need to change your routine, behaviour, habit, regular timetable in order to get something different. Different strategies are what changes your path to your sameness experiences. Listening to the solutions offered to you and then acting on them is what will trigger a different pathway to a better outcome. Being willing to take a gamble and follow a different path will surprisingly put you in a more positive place in your future. Im tired of the people who are reliant on ear bashing others or using them as soundboards for their relentless victimisation; but dont actually want to do anything about it. You need to respect other people and their time, even if you dont respect yourself for wanting to effectively change your present, undesirable status. So stop whining - get your shit together - and do something to change whatever it is youre complaining about. Stop sounding like a record and break your cycle of victimisation. We all have freedom of choice. Choose to make your life different through someone who can give you the tools and support to do so. This is what I do!!! Want Positive Change? I Do have the Answers you Need! Rosemary Dugan Wellness ~ Shaping your Life!

08.01.2022 #motivationmonday We are fortunate to live the longest lives ever since the beginning of mankind but higher life expectancy also implies an increase in age-related diseases. Dementia, in particular, has become a widespread disease, and scientists all over the world are researching methods to fight it. Remember, a lot of our tomorrows health and brain performance depends on what we do today! Although there is still no medication that can cure dementia, which has also been c...alled the 21st-century plague, leading neuroscientists have found ways to reduce the risk and keep the brain fit in older age. "We have strong evidence from dozens of studies that cognitive training can improve cognition in older people, including those with mild cognitive impairment." Dr. Amit Lampit (University of Sydney) It is important that the brain is regularly challenged. Effective, scientifically based brain training is a suitable way of challenging the brain and staying mentally agile in older age. Ongoing brain training is necessary to keep rejuvenating our brain cells, keeping them active and in working order. Remember the old adage; "Use it or lose it". Adequate supplementation of essential nutrients are also necessary to have a positive impact on our brain health. Our brain in its complexity is the core of our existence. Our physical functions, our memories, our ability to recognise, rationalise, create, make decisions etc. are all important aspects of living a normal life. With good nutrition, exercise, sleep, daily cognitive activity, healthy relationships and regular self-care; we can avoid the worst in our twilight years. Losing your mind is losing your life! Is this enough motivation to get you working on your most important organ? So - Take care of your brain health so you can enjoy your life well into your future!

08.01.2022 Have the backs of people like you. Those who once encouraged you, praised you, believed in you and wanted you to succeed. Dont leave behind the people who once lifted you up. You are where you are because of them no matter how small the contribution.

06.01.2022 The things that matter come from within

06.01.2022 #GratitudeThursday We forget about all the conveniences in our lives because weve become accustomed to having them there to a point where its all just taken for granted. So I would like you to think about at least three things you have that makes life easier for you. Here are mine: 1. Car... 2. Vacuum cleaner 3. Fridge Now its your turn. See more

04.01.2022 #GratitudeThursday We forget about all the conveniences in our lives because we've become accustomed to having them there to a point where it's all just taken for granted. So I would like you to think about at least three things you have that makes life easier for you. Here are mine: 1. Car... 2. Vacuum cleaner 3. Fridge Now it's your turn. See more

04.01.2022 Hemp is one of natures most versatile plants. A variety of cannabis plant that contains less than 0.3% of THC (the psychoactive component in marijuana that makes you feel "high") industrial hemp grows quickly, can adapt to many different climates, and has a high nutrient count. Here are three of the most popular forms of hemp oil and what each one is used for. For easing stress and burnout: Hemp oil extract Hemp oil extract, also referred to as just hemp oil or hemp extract,... is an oil thats extracted from the stalk of a hemp plant using either CO2 gas, ethanol, or another oil. This extraction method keeps the plants beneficial phytocannabinoids intact. When consumed, these compounds promote feelings of relaxation because of the way they bind to receptors in our endocannabinoid system. (More about this in an upcoming video). If you want to ease all-around stress, this form of hemp is your best bet. It is often packaged as a liquid tincture or a capsule supplement. Be sure to look for a product thats labeled "full-spectrum," as it contains a wider variety of phytocannabinoids than an isolate product like CBD oil. (The distinction between these two can be a little confusing: Hemp oil contains CBD, but CBD oil does not contain all the phytocannabinoid goodness of a full-spectrum product.) This amazing product has so much more it can do to help with physical, emotional and mental health. Stay tuned for more info on hemp.

04.01.2022 Happy Valentines Day! May this day help you be grateful for the person that shares your life with you and is always by your side. Take care of each other always

03.01.2022 What a difference a smoothie makes.... every 24 hours. .

03.01.2022 #WednesdayWellness Humanity needs us women to rise up and lead in our families, our communities and in the larger world. It takes individual courage and strength but we dont have to do it alone. This is why circle and feminine leadership go hand and hand. The new model of feminine leadership is not about hierarchies or power, but about circles of collaboration. For us to become true leaders, we must embrace our sisters as our allies and give one another permission to shine. Are you ready to rise? Embrace your feminine strengths!

03.01.2022 #TastyTuesday By now, you've probably heard that we were slightly misguided by the age-old prescription saying we need eight glasses of H2O per day. The science behind the fabled rule was, well, watered down; it failed to take into account important variables. For instance, do you live in a dry climate? How much water do you lose during that hot yoga sweat sesh? And do you habitually snack on foods throughout the day that are super-packed with water? What we do know is that i...t's important to stay hydrated for overall health. Water can help with weight control because it keeps you feeling full, it flushes toxins out of our bodies, and our kidneys need water to function. Some studies hint that staying hydrated translates to better concentration, too. About one-fifth of our water consumption comes from foods (namely fruits and veggies), according to the Institute of Medicine. Here are some hydrating foods that clock in with a high water content and will work in tandem with your water bottle to help you stay hydrated. Cucumber, zucchini, kiwi fruit, lettuce, carrots, melons, peaches and many more.

02.01.2022 Thinking of my beautiful Dad. Happy Fathers Day. And to my wonderful husband

02.01.2022 Be a woman other women can trust. Have the courage to tell another woman directly when she has offended, hurt, or disappointed you. Successful women have a tribe of loyal and honest women behind them. Not haters. Not backstabbers or women who whisper behind their back. Be a woman who lifts other women. ~ Sophia Nelson

01.01.2022 #wellnesswednesday Like attracts like! If you're putting out negative energy through words, mood or attitudes, you will attract much of the same. Things don't get better, they stay the same or get worse. Recalibrate and get your energy frequencies where they should be. High, positive and free flowing. Attract the happiness, abundance and prosperity you deserve and is everyone's birthright.... These are ancient philosophies that dictate true health and well-being. Knowing how to manipulate your energy fields internally and externally is the path to your overall wellness. Want to know how to work with energy? Sign up to my membership website to kick start your holistic healthy lifestyle and wellness journey.

01.01.2022 Best part of finishing a workout. A blackberry, dragon fruit, blueberry, banana, manuka honey, hemp seed and almond milk smoothie. With my Vitalize supplement for my immune system and Align for inflammation and joint pain. The older we get the more likely we need a but of added support for our bodies especially when we’re involved in weight training which requires a substantial amount of recovery. Before starting on these I was struggling with my recovery after training, whi...ch seemed to take longer than normal. These guys help me with all of the above as well as caring for my nutritional needs. Cheers!!! Rosemary Dugan Wellness- Women’s Health Wellness and Mindset Coach

01.01.2022 The best path to your wellbeing are effective tools, resources, education and ongoing support . From the end of October you will have access to all of these through my membership website