Would you like to come hang out with me and one of my good friends?
It is so special to share a conversation I had with Kathryn Austin. Kat is a LCSW who resides in Austin, Tx with her beautiful family, and she's my former neighbor. We talk about the 5AM origin story of our meeting. How I forced her to be my friend. And the laughter we share.  
In this conversation we also discuss her powerful life experience of witnessing her sister's unexpected final week in hospice while also staying present with the joy of caring for her bubbly and vibrant new baby. Holding both grief and joy at the very same time is a skill that Kat attributes to her personal practice of Grace.
We also dive into topics that are central to Kat's practice as a therapist, inner dialogue and radical responsibility. 
Questions like these become important.

• How can we be both compassionate and accountable with ourselves?
  
• What happens when we start taking responsibility not only for the hard things but also for everything good in our life?
  
• And how would life be different if we learned to keep ourselves open during the moments when we'd rather close in and shut down?

All of this is on deck in this sweet conversation between friends.
I hope you enjoy this episode. I'd love to hear from you after you listen.
If you want to learn more about Kathryn and her practice visit therapybykathryn.com  or follow @revivedreverance on Instagram.
XO, 
Julia


Everything in this episode is intended for informational and entertainment purposes only, and is not intended as a diagnosis or recommendation for anyone. We simple are sharing our own personal opinions, experiences, and practices. If you feel you would benefit from professional support please know that resources are available! Visit NAMI.org to learn more about mental health resources in your area.

I hope you enjoy this conversation!
XO,
Julia

P.S. if you want to connect and tune in with Kat follow her on Instagram for incredibly supportive, insightful, and compassionate content. ​

The thing is - we can'y always 'think' our way to confidence. Sometimes the best way to gain new insight, and a sense of empowerment is from ACTION rather than thinking.  We have to get into our bodies and create more space for ourselves.

Power is not a dirty word.  

In Chakra theory from the Yogic tradition the seat of power is located in our solar plexus. This is the center of action, confidence, free will, and getting 'ish done.  It also seems important to point out that this is a significant interchange in our energy system. It's hard to tap into love, truth, intuition, or our higher selves when we are feeling powerless.  In exercise science when we take on BIG movement we also know it gets our blood pumping, and when we focus on core work it help support our spine so we stand a little taller, and can feel both stable and dynamic.

In this flow we focus on BIG and powerful postures along with core work to stoke our power center.

Hope you love it!  Let me know after class one empowered action you can take today.

XO,
​Julia

Can you do it all?
​
No.

There is NO productivity tip that will turn you into a super human.
Nope. None. Nada. 

Yes, you can give have empowering and purposeful work,  and yes you can have passions and interest. You absolutely can (and MUST) nourish and exercise your body. And of course you've got to take care of your family.

But take a moment to look at your list. Because I have got to tell you most of us have our list so far out of whack that no wonder we feel like frenzied f-ck ups!

If you're juicing all you can out of life but still aren't satisfied trust me I know what that feels like. And like so many people you just might be stuck on the hedonic treadmill. 

Here's the jist. If you're going to find more satisfaction in life you have got to start disappointing people immediately. And sometimes the person you are disappointing is the fake, unattainable version of yourself that you've been constructing in your mind. With the highlight reels of people's lives (ahem: social media) blasting away at us 24/7 and a world that seems to speeding up resource consumption at a break-neck speed, it's not our fault that we have unrealistic expectations of ourselves. BUT it is our responsibility to recognize the trap and immediately begin to untangle ourselves.

Maybe you're asking yourself, "How do you maintain the balance pursuing your passions and maintaining a healthy body and mind, and a thriving home life?"

News flash. Balance is a myth. And doing it all is a trap. 

There are seasons for all things. So if you are hoping to raise 4 kids, launch a multi-million dollar business, run a marathon, and travel the world all at the same time - it might be time to get very good at disappointing people.

Here aer some strategies, habits, and insights  that you need to employ NOW if you want to move from FOMO & frenzied into YOLO & loving life.

• Know your highest values, and say NO to anything that doesn't fit. This one is simple but not always easy. That's why I employ a simple test.
  • STEP 1: Set a timer for 60 seconds. Write down as many words as you can that answer this prompt. "_________ makes life worth living."
  • STEP 2:  Set your timer again for 60 seconds. Cross out as many words as you can as quickly as you can until you get down to 3-5 top words on the list.  The key here is to go with your gut. Don't overthink what you're crossing out. Let your instinct lead you.
  • STEP 3: Write your final 3-5 words at the top of a blank piece of paper. Then journal on the following prompt. "What in my life upholds these things? What is taking away from these things?"
• Remember your health is your #1 asset. If you don't have time to exercise and eat right you need to get real about anything that is getting in the way (this might include kids' activities, side hustles, or responsibilities you've volunteered yourself for that no longer fit).
  • ACTION ITEM #1:  Schedule (3) 45- Minute workouts into your week as appointments in the same manner you might schedule a meeting at your child's school or a conference call with colleagues.
  • ACTION ITEM #2:  Many grocers allow for online cart building. Make a list of healthful foods that you LOVE and add these items to an online shopping cart and save the list. This way every time you go to shop for groceries you will have a pre-programmed list of foods that you not only love to eat, but also offer nutrition to serve your amazing body. 
• Show Love to Your Future Self. This one can be hardest, but it helps if you work backwards keeping in mind the values exercise from up top. Imagine yourself 5, 10 ro 20 years into the future. Get clear on now what you want to have accomplished but rather how do you want to FEEL. From there reverse engineer steps that you might need to take to allow yourself to come closest to that feeling NOW. Often we find that not much needs to be ADDED to life rather we have to start pruning out what isn't working. This can mean disappointing your boss, perhaps reframing some expectations you put on yourself, or getting real with a loved one or spouse about a lingering issue. 

If you want to do it all — grow your business, show up for your family and friends, and nourish your own wellbeing — you have to start disappointing people including the self you thought you had to be in order to please the true self you already are. 

So, let's breath together!

To begin, find a comfortable seat in a chair or on the ground.
Place one hand on your abdomen, and one hand on your chest.
Allow your eyes to get soft or perhaps lower your gaze.

Now, let's begin to breathe with more intention.

Breathe in and fill your low abdomen all the way up to your chest.
Hold breathe in all the way at the top and count backwards from 4...3...2...1
Exhale from the chest all the way down to the low abdomen.

Repeat 10 times.

After the tenth round, return to normal, natural breath pattern.
Get up from your seat when you feel ready.

 How do you feel?
Have you tried this breathing style before?
Let me know in the notes below.
​
And, if you are looking for some bonus (and FREE) gentle & meditation check out this video below!