Getting to Know Your Energetic Vibe

In our fast-paced, always-on world, protecting and conserving our energy is more critical than ever before.

It's not just about physical vitality, but also about maintaining our mental and emotional health. We all have a finite amount of energy, and it's crucial to spend it wisely on activities that uplift us, bring us joy, and contribute to our overall well-being. Remember, every moment you invest in something is a moment of your life.

So, be discerning about where and on whom you spend your energy, because your energy is precious. Be firm in setting boundaries that help conserve your energy and respect your limits. Your energy is your power - protect it!

More recently, I have been exploring the idea of elevating our unique "vibrational" energy. Vibrational energy is a profound concept, deeply rooted in the laws of energy conservation and physics. When we talk about vibrational energy in terms of human beings, we're referring to the energy that every individual emits. It's an invisible force that profoundly influences our experiences, our environment, and even our physical and mental health. It's the energy that is in constant exchange when we interact with others or with our surroundings.

This energy has a frequency, a rhythm of its own, and it changes depending on our emotions, thoughts, and physical well-being. Understanding and harnessing our vibrational energy can lead to a more balanced, harmonious, and fulfilling life.

Elevating your vibrational energy requires self-awareness, discipline, and a commitment to personal development. Start with mindfulness - be conscious of your thoughts, actions, and emotions. Recognize that negativity, anger, and stress lower your vibrational energy. Aim to replace these feelings with positivity, love, and peace. 

I will say that all of our programming really focuses on helping individuals to increase their vibrational energy or their energetic vibe. Things like mindset work, emotional regulation, exercise, consuming nourishing foods, meditation, empowering community engagement, and promotion of growth mindset will increase our vibe.

We also must pay attention to what we consume, both in terms of food and media. Surround yourself with people, places, and things that raise your vibe. How will you know? You will feel it. Remember, elevating your vibrational energy is a journey, not a destination. Be patient with yourself as you progress on this path.

We are so excited about the exciting things we have to offer you!! First, today is THE LAST DAY to check out Fit Woman Collective™ for free. This is open to anyone who identifies as a woman; it’s not a doctors-only program. Enter discount code FWCLOVE at checkout. Enroll HERE.

Want to experience a full life Transformation? Transform® 7.0 now has its interest list open. This is our signature CME program for women physicians where we work closely together x 6 months. We will be revealing our early bird offer soon. Get on the list HERE.

All-in on Energy? My small group this year is called Transform® Energy. This is my year-long small group that will be learning all about concepts to optimize health, driven from my Energy Medicine Curriculum. Please note, this group is an application and interview process. You can read more HERE.

Sending love and Energy!!

xo

Ali

A Positive Spin On Thought Spirals

Did you ever notice that when we talk about thought spirals, typically they come with a negative connotation? What if I told you that thought spirals actually can serve a benefit? After all, if it is easy to go into a thought spiral, then that habit must be useful for something… right?

It's essential to remember that thought spirals can be incredibly positive. It's through these spirals, these deep dives into our psyche, that we truly understand who we are.

Each twist and turn in our mind's labyrinth offers a new perspective, an unprecedented opportunity for self-discovery. These seemingly endless chains of thoughts can help us unearth our hidden desires, fears, and ambitions - driving us toward self-improvement and personal growth.

Embrace these spirals as they come, for they are not your enemies, but guides on your journey toward self-realization.

Harnessing the power of thought spirals for deep reflection is a transformative journey, one that enables us to delve into the core of our being. As we navigate through this cognitive spiral staircase, we encounter our deepest thoughts and emotions, providing us with profound insights about ourselves. This practice of deep reflection, although challenging at times, paves the way for personal growth and enlightenment. So, we can step into our mind's arena, embrace the spiraling thoughts, and let them guide us on a path of self-discovery and self-improvement.

Harnessing thought spirals for self-compassion is a transformative practice that bolsters emotional well-being. It paves the way for empathy, understanding, and most importantly, self-love.

This journey starts with recognizing and acknowledging your thoughts and emotions without judgment. As you traverse your mind's winding corridors, embrace every thought and feeling with kindness and gentleness.

Remind yourself that every experience, every emotion is a part of the human journey. This practice, though seemingly small, fosters a nurturing environment within your mind, a safe haven for self-compassion to blossom. So, venture into these spirals with love and patience, witness your vulnerability, and let these journeys ignite the spark of self-compassion in your heart.

Here is how I like to handle my own personal thought spirals:

1. Notice that I am having one, without judgment.

2. Ask myself, what is this thought spiral trying to solve?

3. Invite myself to be curious about the trigger of the thought spiral.

4. Allow the discomfort of what I might find from my deep self-reflection.

5. Take note of patterns for particular spirals that occur.
   

Also, our thought spirals will seem slower when we embrace them rather than avoid them. So, get after that deep reflection and chance for even more self compassion!

We have some awesome things coming your way… so we want to keep you in the loop.

Now is your last chance to take advantage of our FREE 30-day in Fit Woman Collective™. In 2-week’s time, we will no longer have this offer available. This is a great opportunity to try out our amazing program open to all women!! You can learn more about our program HERE. Be sure to use code FWCLOVE at checkout to receive your first month free.

Transform® 7.0 is gearing up to begin in Jan, 2024. This is our comprehensive optimal health program for Women Physicians which comes with 72-CME credits. We have an early bird special coming, so if you want to consider joining us and taking advantage, join our Transform® 7.0 waitlist HERE.

Wishing you an amazing week! 

Talk Soon!
Ali

Harnessing the Power of Grounding Techniques for Emotional Regulation

One of my favorite things to talk about is emotional regulation and the impact it can have on our overall well-being.

Emotional regulation is the process through which we manage and respond to an emotionally charged situation. It plays a pivotal role in our mental health, interpersonal relationships, and how we confront life's challenges.

One effective method for emotional regulation is the use of grounding techniques.

Grounding techniques are strategies that can help us stay focused on the present when our mind starts to dwell on distressing or traumatic memories. These techniques can bring us back to the present moment and reduce the intensity of our emotional reactions.

1. 5-4-3-2-1 Sensory Awareness: This technique involves focusing on your senses to anchor you in the present. Identify five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste.

2. Breathing Techniques: Deep, controlled breathing can help reduce anxiety and panic. Try inhaling for a count of four, holding for a count of four, and exhaling for a count of four.

3. Body Scan: Progressively tense and then relax each muscle group in your body. Start from your toes and work your way up to your head. This helps you to focus on physical sensations and diverts your attention from distressing thoughts.

4. Mindfulness Meditation: By focusing on your breath or a mantra, you can draw your attention away from negative thoughts. 

5. Nature Connection: Interacting with the natural world can be incredibly grounding. This can involve walking barefoot on grass, gardening, or even hugging a tree. The tactile sensations can serve to draw your focus away from distressing thoughts and into the physical world.

It's entirely normal to feel overwhelmed at times, and during such moments, it might seem impossible to even consider using a grounding technique. It's essential in these instances to remember that it's ok to ask for help and in the meantime, a powerful tool is also distraction. 

Distraction gets a bad reputation because it gets confused with buffering, which can lead to habits that don't serve us. What I want to offer is that distraction, if used with a boundary, can be self-serving.

For example, if you are at a high stress level, you can allow 10-minutes of a phone scroll as long as you stick to the 10-minutes. This will allow you to deescalate so you can use a grounding technique.

Here are a few quick distraction techniques that can help you to manage your stress levels and regain emotional balance:

1. Physical Activity: Engaging in a short burst of physical activity, like doing jumping jacks or push-ups, can release endorphins and clear your mind.

2. Listen to Music: Put on your favorite calming soundtrack or uplifting tunes to shift your focus and mood.

3. Watch a Video: Short, interesting, or humorous videos can provide a welcome distraction from your worries.

4. Mindful Coloring: This activity isn't just for kids! Coloring has a calming effect and can help divert your attention from distressing thoughts.

5. Reading: Diving into a good book, even for a few minutes, can transport you to another world, providing a respite from your current stress.

6. Puzzles or Games: Engage your brain in a crossword puzzle, Sudoku, or a quick mobile game to shift your focus.

7. Aromatherapy: Engaging your sense of smell can also serve as a distraction. Light a scented candle or use essential oils to help your mind relax.

8. Write or Draw: Expressing your thoughts and feelings through words or sketches can serve as a powerful distraction.

Remember, the key to effective distraction is to keep it time-bound and not let it become a form of procrastination or avoidance. These techniques are meant to provide temporary relief and help you regain composure to tackle the situation more effectively.

Wishing you the best week!

Xoxo
Ali

P.S. The Fit Woman Collective™ (FWC) program is open and rolling in our custom app! The energy is palpable and the vibe is high. Last month, we welcomed 150 members, and we have extended our free 30-day trial through the month of September.

Learn more HERE. Be sure to use code FWCLOVE to take advantage of your first month free.

Designing a Life Around Your Core Desires

I am writing to share some thoughts on a concept that's been resonating with me lately — designing our lives around our core desires. 

Often, we find ourselves living according to societal expectations or norms, which may deviate from our innate passions and desires. However, by identifying and understanding our core desires, we can align our goals and actions, subsequently creating a life that is genuinely fulfilling and meaningful.

Our core desires are those profound aspirations that truly motivate us — be it creativity, connection, exploration, or achieving mastery in a specific field. They may be buried deep within us, masked by the noise of daily life or drowned out by the demands of our routine.

To uncover these, we might need to introspect, to delve beneath the surface of our consciousness and tune in to our authentic selves. After all, these core desires are the compass guiding us toward our genuine definition of success and fulfillment.

In designing a life around these desires, we may encounter challenges or obstacles. Also, a huge need to hold massive boundaries for ourselves and with others. However, these serve as opportunities for growth and evolution, equipping us with resilience and wisdom. 

Remember, there is no one-size-fits-all template for life. It is a personal journey, an ongoing process of learning and adapting. So, take some time, delve into your core desires, and design the life that you truly yearn for. 

Each individual's core desires are unique, reflecting their character, experiences, and aspirations. However, there are some common themes that many people tend to gravitate toward:

1. Growth: This could involve personal or professional development, learning new skills, or continually improving in chosen fields. 

2. Connection: Many individuals desire deep, meaningful relationships, whether familial, romantic, or platonic. 

3. Contribution: The desire to make a meaningful impact, or leave a legacy, is another common core desire.

4. Autonomy: Independence and the ability to make decisions about one's life are crucial for many. 

5. Adventure: The thirst for new experiences, exploration, and novelty is a common core desire.

Remember, identifying these core desires is just the first step. The challenge lies in designing a life that helps fulfill these desires, creating a cycle of satisfaction and happiness.

Now that you have recognized your core desires, the next step involves a shift from self-reflection to action. I recommend scheduling a meeting with your core desires to see if your decisions are going to support them.

In this meeting with your core desires, think about whether or not your future decisions will align with these. Each decision made should pass through the filter of your core desires. If a decision supports or furthers your core desires, it is worth pursuing. If it does not, then it may need to be reconsidered or adjusted.

Remember, every choice you make, be it personal or professional, should lead you closer to these desires, thereby bringing you closer to your unique definition of fulfillment and happiness.

Wishing you an amazing week filled with all that you desire.

Xoxo Ali

P.S. If you haven't already taken advantage of your FREE 30 days in Fit Woman Collective™, now is the time!

Learn more HERE.

Be sure to use code FWCLOVE at checkout.

Letting Go of Regret: Trust in Your Past Decisions

I took a moment today to reflect on a sentiment that I believe needs to be shared, regarding regret and our past decisions. 

Often, we find ourselves entangled in a no-good thought spiral that generates regret. We let it cloud our present, and cast a shadow over our future.

Every decision we make is based on the tools and information we have at hand at that moment. We make these decisions with the firm belief that they are the best for us, given the circumstances. It's important to remember that we can't predict the future, and we certainly can't change the past. 

Instead of harboring regret, let's focus on learning from our past. Or maybe, the idea that it is all data collection.

Let's understand that every decision, be it successful or not, is a stepping stone in our journey - shaping us, guiding us, and making us who we are today. 

Believe in yourself and your decisions. Know that they were the best you could do at that time. Remember, the beauty of life lies not in a flawless journey, but in our ability to grow and learn from our experiences.

Embracing your past, and the decisions that have shaped it, is an act of profound self-support. Having your own back is perhaps one of the most powerful things you can do. It's a declaration of self-love, a testament to your resilience, and above all, a reassurance that you can and will navigate whatever comes your way. 

Your past experiences have been illuminating, enabling you to see who you are authentically. Every triumph and trial, every decision and its outcome, have contributed to the unveiling of your true self. They have peeled away layers, revealed strengths you didn't know you possessed, and exposed vulnerabilities that have only made you stronger.

In the grand scheme, the past serves as a mirror reflecting your authentic self. So, honor your past, respect your decisions, and always have your own back. In doing so, you empower your present, brighten your future, and most importantly, you celebrate the incredible person that you are.

Sending you so much love!

Xoxo
Ali

P.S. Fit Woman Collective™ is open and offering your first 30 days free with code FWCLOVE. If you love it and decide to stay, enjoy our founding member rate of $59/month. 

Learn more HERE.

See you there!

The Power of Consistency for Optimal Health

I wanted to take a moment to talk about a crucial aspect of our health that I believe is often overlooked - consistency. 

In our pursuit of optimal well-being, the importance of consistency cannot be overstated. Just as a single meal won't make us healthy, neither will one workout. The power of health lies not in grand gestures, but in the steady, daily practice of nourishing ourselves - physically, mentally, and emotionally.

A balanced diet, regular exercise, and adequate sleep are the cornerstones of good health, but their benefits are only fully reaped when these actions become habitual. Similarly, maintaining good mental health requires consistent practices like mindfulness, stress management, and positive social interactions.

In essence, consistency is the key to optimal health.

It's about making small, sustainable changes to our lifestyle and sticking to them, day in and day out. It's a marathon, not a sprint, and the real victory lies in the journey, not the destination. I like to say “marry” the journey not the result.

Let's also address another powerful principle that aligns with the idea of consistency - the 80/20 rule, or the Pareto Principle. In the context of health, it suggests that 80% of our health outcomes are a result of 20% of our behaviors. This means we don't have to be perfect, but consistently practicing a few key healthy habits can significantly improve our overall health. 

For example, focusing on maintaining a regular schedule of moderate exercise, consuming a balanced diet filled with whole foods 80% of the time, and ensuring sufficient sleep might be the 20% effort that contributes to 80% of our health improvement. 

This principle emphasizes the importance of focusing on high-impact actions and being consistent with them, thus making our journey toward optimal health more sustainable and less overwhelming. It's about finding your unique 20% and sticking with it consistently, thereby manifesting significant positive effects on your health over time.

Remember, our health is not defined by the occasional indulgence, but by what we do regularly. Let the 80/20 rule guide your path to better health. 

In our quest for optimal health, it's crucial to relinquish the "all-or-nothing" mindset, which is often a major roadblock to maintaining consistent, healthy habits. The Pareto principle is not about achieving perfection, but about striving for consistency in making healthier choices. This principle encourages us to focus on the key actions that contribute the most to our health and maintain them consistently, rather than following a stringent, inflexible regimen that may be hard to sustain.

An "all or nothing" mindset often leads to a cycle of extremes, either completely adhering to a health routine or abandoning it entirely due to a minor setback. However, the essence of the 80/20 rule is understanding that health is a continuous journey, where consistent effort trumps occasional extremes. It's all right if you can't adhere to your healthy habits all the time; what's crucial is to get back on track and continue with those habits most of the time.

Embracing the 80/20 rule while discarding the "all-or-none" thinking can lead to a balanced, sustainable lifestyle, and significantly enhance our journey toward optimal health. Remember, it's what we do consistently that shapes our health, not what we do occasionally.

So, let's focus on consistently practicing those key healthy habits that contribute the most to our well-being, while allowing room for occasional indulgence, making our health journey enjoyable and sustainable.

You got this.

Xoxo-
Ali

P.S. Doors are now open for Fit Woman Collective™!

Take advantage of a free month on us by using code FWCLOVE at checkout. 

You can learn more HERE! (Please note, the code must be used to take advantage of this offer.)

The Power of Meditation for Your Well-being

This month in my Transform® group, we are having a mediation series hosted by Dr. Ellen Cooke, a radiation oncologist and owner of Circle of Hope. She is a gifted meditation leader and you can check out her work HERE.

If meditation isn’t part of your current practice, not to worry. Often we aren’t clear on the amazing benefits of meditation, so I wanted to share a little bit more today. It is when I realized its power to help me lead with more clarity and calmness, that I became consistent.

Meditation is much more than a simple stress-reliever; it's an opportunity to reconnect with yourself and cultivate inner peace. Regular practice can help increase focus, boost mood, and improve overall health.

Through mindfulness meditation, we learn to live in the present, reducing worries about the past or future. This can lead to improved mental clarity and emotional stability. Physically, meditation can enhance the immune system, lower blood pressure, and even alter brain structure to encourage positive traits like empathy and resilience.

Incorporating meditation into your daily routine doesn't require a major time commitment. Even a quick five-minute session can make a substantial difference in your day. There are numerous guided meditation apps and websites available, making it easy to get started.

I truly believe that meditation has something to offer everyone. I wanted to share just a few of the benefits that meditation is well known for.

Lower Stress Hormones

Research consistently shows that regular meditation can indeed decrease cortisol levels, the stress hormone. High cortisol levels can lead to a variety of health issues including anxiety, depression, headaches, and insomnia. By reducing cortisol, meditation not only promotes relaxation but can also improve sleep quality, boost mood, and enhance overall well-being. Hence, meditation's role in maintaining a balanced and healthy lifestyle goes beyond mental benefits, having a profound impact on physical health as well.

Fostering Self-Love

Indeed, meditation can significantly aid in fostering self-love, a crucial aspect of well-being that often gets overlooked. The practice of meditation allows for a deeper connection with oneself, promoting self-awareness and self-acceptance. It encourages us to step back and observe our thoughts non-judgmentally, helping to cultivate a kinder, more compassionate attitude toward ourselves. Furthermore, it enables us to embrace our imperfections and forgive our mistakes, vital steps in nurturing self-love. In this way, meditation can be a potent tool in the journey toward self-love, enhancing our inner strength and empowering us to lead more fulfilling, contented lives.

Struggling with Thought Spirals?

One of the most powerful benefits of meditation is its ability to slow down our thought spirals. In our fast-paced, constantly-connected world, it's easy to find ourselves caught in a whirlwind of thoughts and worries. This incessant mind chatter can lead to anxiety, stress, and even depression. Meditation, particularly mindfulness meditation, teaches us to slow down and observe our thoughts without judgment. By creating a space between ourselves and our thoughts, we can gain perspective and prevent ourselves from being swept away by negative thought spirals. Over time, this practice can lead to a calmer and more focused mind, improved emotional regulation, and a greater sense of inner peace.

What About Optimal Weight Loss?

While meditation might not be the first thing that comes to mind when you think about weight loss, it can indeed play a supportive role in this journey. Meditation can help manage stress, which is often a major factor in weight gain. When we're stressed, our bodies release the hormone cortisol which can trigger cravings for high-calorie foods. By reducing stress levels, meditation can help curb these cravings.

Mindfulness meditation can foster a heightened awareness of our bodies and eating habits. This can lead to more conscious food choices, helping us avoid mindless eating and emotional overeating. It can also aid in recognizing fullness cues, which can prevent overeating. So, while meditation doesn't directly cause weight loss, it cultivates a mindset that supports healthier eating habits and a more balanced lifestyle. Therefore, incorporating meditation into a weight loss plan alongside a nutritious diet and regular physical activity could potentially enhance results.

Well, there you have it. I recommend checking out Dr. Ellen Cooke’s work; this is exactly where I began my practice.

Enjoy and talk soon!

Xoxo-
Ali

Unleashing the Power of the Law of Attraction

I don’t know about you, but I firmly believe what we put out, we attract back - the Law of Attraction.

The Law of Attraction is a simple yet profound principle that suggests that positive or negative thoughts bring positive or negative experiences into a person's life. It's about focusing on the positive, visualizing your goals, and attracting them into your reality.

But how exactly do we implement this law in our daily lives? We can start today!

It's this positive energy that will attract things that will serve you. Being aware of what we are putting out there becomes easier when we take note of what is coming back to us.

I wanted to share some of my own practices to help you better understand and leverage the Law of Attraction. 

Tips for Attracting Positive Energy 

1. Maintain Thoughts that Serve You: Growth Mindset thinking is the cornerstone of the Law of Attraction. By maintaining a growth mindset, you're more likely to attract positive experiences into your life.

2. Visualize Success: Spend a few minutes each day visualizing your goals as if they're already achieved. This will align your energy with your goals, attracting them into your reality. Don’t skip this step!!

3. Practice Gratitude: Cultivate a gratitude practice to keep your energy positive. Appreciate the things you have and express your gratitude regularly. This can be to yourself and others.

4. Surround Yourself with Positivity: Your environment significantly influences your energy. Surround yourself with positive people who inspire you and reinforce your positive thinking. Don’t continue to hang out in spaces that don't serve this for you.

5. Affirmations: Use powerful affirmations consistently. Repeating positive phrases like "I am love" or "I attract positivity" can effectively change your energy and attract positive life events.

Remember, the Law of Attraction works best when you believe in it and practice it consistently. Even if you just become more aware of what energy you are putting into the world, you are well on your way to attracting all the amazing things that you desire.

Xoxo
Ali

Embracing Positivity: Letting Go of Negative Energy!

I want to address an important topic that I believe resonates with all of us at some point in our lives – letting go of negative energy.

Life can sometimes throw curveballs our way, challenging our peace of mind and overall well-being. However, I firmly believe that by embracing positivity and consciously releasing negativity, we can elevate our energy significantly.

Here is how I approach letting go:

1. Acknowledge and accept: The first step toward releasing negative energy is acknowledging it. Recognize the emotions, thoughts, or situations that bring you down and accept that they exist. By acknowledging them, you allow yourself to work on finding ways to let go.
   

2. Surround yourself with positivity: Surrounding ourselves with positive influences can have a tremendous impact on our mindset. Seek out people, books, music, or even online communities that uplift and inspire you. Together, we can create an environment that fosters growth and happiness.
   

3. Practice self-care: Taking care of ourselves is essential in maintaining a positive mindset. Engage in activities that bring you joy, whether it's exercising, meditating, painting, or simply spending quality time with loved ones. Remember, self-care is not selfish; it's a vital part of nurturing our mental and emotional well-being.
   

4. Focus on gratitude: Gratitude has transformative power. By shifting our attention to the things we are grateful for, we can redirect our energy toward positivity. Take a moment each day to reflect on the blessings in your life, big or small. It's incredible how this simple practice can change our perspective.
   

5. Let go of what no longer serves you: Negative energy can sometimes stem from holding onto past experiences or relationships that no longer serve us. Learning to let go, forgive, and move forward is crucial for our personal growth. Remember, forgiveness is about freeing ourselves from the burden of negativity.

One of my all time favorite messages is: it’s not what happens, it’s how we handle it. When we all commit to releasing the negative and embracing the positive, we can inspire and uplift each other, creating a ripple effect of love and light in the world.

With love and gratitude,

Xoxo
Ali

Finding Yourself? Be Gentle.

Over the past year, I have dedicated time to digging deeper into my own life. Getting clear on my core desires; what I want more of and what I want less of.

I thought this would be a freeing, uplifting experience. Ha. Ha. Ha. Let me just say this, I have pushed and tested myself more than I ever have, which brought on massive discomfort. I have also disappointed people.

What I have found… is that discomfort and disappointment are all part of the process. And, please hear this: You will disappoint other people, and other people will disappoint you. It is when you are no longer willing to disappoint yourself when you will find and accept the most authentic version of yourself.

So, what is the process?? This is the beauty. There isn’t a one-size-fits-all approach to understanding and honoring who you truly are. What I do know to be true is that I have identified 3 strategies that will help you on your way to self discovery.

Here they are:

1. Create massive space for yourself. This means you have to create space for your thoughts, feelings, and even actions. In this space, the practice of awareness and non-judgment will allow you to keep going deeper. 

2. Create massive space for others. During this time where you have the potential to be quite vulnerable, practicing compassion toward others will allow you to extend the safe circle you are creating for yourself.

3. Lean into the spaces where your energy takes you. If you lean into what your intuitive side knows to be true, you will be able to surround yourself with the tools that will have your back. This could be reading thought-provoking books, working with a therapist, working with a coach. You don’t have to do this alone.

I am continuing to honor the space I have created for myself, the space I have created for others, and also asking for more help from those who are massively supporting my journey. I am telling you this because the discomfort that has come up has allowed me to have more growth than I ever thought possible.

I have started to accept and honor my needs, which has created tension in some relationships. And, now I have massive clarity, compassion, and forgiveness within them. I have a clearer vision on how I will structure my time based on my core desires and my WHY.

I have chosen to put myself out there and be the most vulnerable version of myself.

I have chosen to sit with the urge to fix things. 

I have chosen to sit with the urge to take on old codependent behaviors.

I have chosen to say YES to things that really scare me but I know are right.

And why?

I believe that we are all created so uniquely amazing, AND, it is our birthright to know who we are authentically - and then to show up for ourselves authentically. Our intuitive sense will guide us, and our intuitive sense can be the clearest when we release fear, blame, shame, and grief.

We can release the emotions that need releasing when we are willing to feel them. And, when we do, we open up a whole new world of self-discovery. So, be gentle. Create space for you and them. Lean in. Ask yourself what it is that you need… and do that.

Trust the process. If it feels like you want to puke, you are doing it right.

All my love.

Xoxo-
Ali

Trying To Control Everything??

One of the things that comes up often in my groups is the idea that we can control things we really can’t.

When we try to do this, it is a total energy drain. And it is a path that leads nowhere.

We will spend our time getting frustrated when we can’t control situations, people, outcomes, results… you name it.

So, why do we do this? Why do we take on the impossible task of trying to control things we have no business taking ownership of?

Think about it this way… if something isn’t ours to fix, what do we do? We make it ours!!! If we make some other problem our problem, then we may have the ability to fix it. We take ownership of the problem so we can take things into our own hands and just fix it. We then start to say things like, “I am the only one who can do this,” and, “I do everything!” 

This is bad news for us because we are volunteering to take on more stress, responsibility, conflict, disappointment, and so many other things that were not meant for us. 

This comes up so often in relationships.

Let’s say that your partner gets upset with something that you do. Maybe you decided to go out with a bunch of friends instead of going to a concert with them. In the past, maybe you did it anyway but felt guilt and worry when your partner gave you the silent treatment.

What is happening is that you are taking responsibility for your partner. You are taking the problem on as your own. And, it’s not yours.

Often we find ourselves a scapegoat in situations where we happily take on the disappointment of others. Over time, this is a classic way for us to find ourselves in codependent relationships.

What would happen if we stood up for ourselves and stopped doing this? We worry about the difficult conversation, the conflict, and perhaps the end of a relationship. And, what if standing up for ourselves actually strengthened the relationship?

What if we stopped trying to control the outcome of the relationship?

What if we stopped trying to control the way the dishes got done? Or the way the clothes were folded?

What if we stopped doing “everything” because we are certain that it wouldn’t get done otherwise? And, so what if it didn’t get done?

Taking on what is not ours with our loved ones is a great set-up for learned helplessness. Perhaps our need to control is doing way more harm than good. 

What if today, you just allowed instead of controlled?

What if you owned what is yours and did not take on what is not?

In the end, we just want to help. Maybe we can spend some extra time helping ourselves just a bit more.

Sending you all my love,
Ali

Lessons on The Hell’s Revenge Tour

What a week so far.

We are currently on our family trip, and it has been amazing. We met up with my baby brother and his family in Denver. We then scooted over to Moab to do some serious glamping (pic below). We will be hitting the Grand Canyon, Sedona, St. George (Bryce and Zion), followed by a stop in LA.

Mark and I identify ourselves as great travel parents. We love to travel with the girls and share new experiences. It makes up for the times when we struggle with being fully present in every moment. And we are working on this, too.

This trip, we wanted to create some adventure, so Mark found a great whitewater rafting trip as well as a sunset ATV tour. He assured us that he signed up for the tour with a driver. The whitewater trip was a blast, and the ATV tour was certainly an experience. I should have been clued in when the title of the tour was Hell’s Revenge.

When we arrived at the meeting point for Hell’s Revenge, we discovered that our “Guided Tour” meant we would be driving with 5 other ATVs and our “Guide” would be leading us. Note to self, guide is not the same thing as a driver on ATV tours. In typical Mark and Ali fashion, we went with it. The girls were a bit nervous, but they dove in, too.

The guide assured us that in 400 tours, there has never been an accident on his watch. So, we trusted and proceeded. Once we arrived at the trail, my heart sank. We would be driving 400 feet from ground level on a trail that only had an 18-inch buffer on each side. Our youngest instantly lost her cool. 

Mark put on his psychiatrist hat and immediately went into a quick cognitive behavioral therapy (CBT session). He said, “What is the evidence that supports we will be fine?” Our super smart girl replied, “That there have been 400 trips with no accidents, no car issues, nothing that would support us being scared.” Mark said, “Exactly. There is no evidence to support that we are in danger.”

Well, we navigated across the narrow path with the 18-inch buffer, and I held a death grip the entire way. We made it. And we could feel ourselves relax into the challenge a bit more. For the next hour, we were going up and down steep hills and seeing some of the most incredible views.

And then, it was engine stall number 1. Seemed odd. We restarted the car with no issue, so we kept on moving. The guide announced that we would be going up the steepest hill of the night. And it was a big one. We were the last car in the line which in retrospect was a blessing.

Things were going fine until halfway up, when our engine stalled. Time froze. We threw the emergency brake on because we started to roll backwards. Thankfully, this stopped us. We had nothing to do but focus on what we could control, despite our girls crying in the back.

We turned on the engine, put the car in reverse, prayed… and proceeded to back down this huge hill. Our guide eventually saw us and drove down to help.

So many reflections here. The first being, if nothing like this happened in 400 rides, how did we get so lucky? The next several being super positive. That during a serious situation, we kept calm and responded with what we could control. And that was enough. 

Major lesson. Focus on what you can control; it is the best thing to do - always. If we tried to control anything more than we could, we would have been in trouble because we would have lost our focus. Same goes for life. If you are trying to control all the things… stop. Focus on what is most important and put your efforts here. You will remain calm in the storm and calm in your everyday.

Now… other reflection. Mark’s CBT session still holds up, but it must be addended. He will now have to say, in 400 trips if only 1 mishap has been reported, then the odds are in our favor. Further, the odds of us getting stuck on a steep mountain in an ATV because of an engine stall are probably even more in our favor. Life is sweet. Things are good.

The bumps, the near misses, the worries… all the things are part of the journey. Let’s embrace it. It’s all we can do.

Sending you love and a PSA to get your cars in for oil changes. Turns out, the stall was due to an oil leak.

Xoxoxo,
Ali

ULUM Resorts - Moab, UT

A Different Spin on Goal Setting

Over the past year, I have become fascinated with Dialectical Behavioral Therapy (DBT Principles). While the discipline is derived from Cognitive Behavioral Therapy (CBT), there is an empowering spin on working with our emotions.

DBT involves: Emotional Regulation, Mindfulness, Distress Tolerance, and Interpersonal Communication. 

The principles of DBT have allowed me to further embrace my highly emotional self. In the past, I thought that being “too sensitive” or “highly emotional” was a problem. Was I ever wrong.

I now know this part of me is my superpower. Once I embraced my gift and gained tools to further develop and nurture my emotional health, thousands of pounds lifted off my chest (or so it felt).

My new awareness prompted me to evaluate how I was setting goals for myself and how I could potentially help my clients do the same. What if we shifted our focus from setting tangible goals to emotional goals?

Let’s use an example.

Piper is a 45-year-old female who has been trying to “lose weight” her entire life without having any long-term success. While she has tried many different diets, they were all rooted in achieving the results of weighing less on the scale. And most of the strategies involved eating less and exercising more. The effort seemed so much greater than the return on investment, so Piper often found herself discouraged and disappointed. Ultimately, Piper would give up on her goal of “losing weight.”

A few years go by, and Piper wants to make a change, but she is not willing to do it the way she has tried in the past. She started to learn about her genetics, hormones, and body type, and became well-versed in the science of body composition change. She starts to regain hope. She’s having trouble knowing what her actual goal is because she has always tried to lose weight, however, muscle gain with some fat loss to follow seems like a much better alternative.

This is massive growth for Piper.

Piper decides to work with me. We begin the process, and she tells me right away that she doesn’t know which goal to pick. So, I asked her… What is your core desire? How do you want to feel in your life? 

She took a deep sigh and said, “Peace. I want to feel at peace in my life.”

We explore this. If Piper’s goal is Peace, then how will she create more of this? I have her define what peace feels like. She says “slow.” I ask her if she typically moves “slow” in her life. She laughs, “Um. No.”

How do we create a slower pace?

We must believe that slowing things down so that we can be intentional with our desires is worth it. Then we use peace as the guiding force to achieve optimal health. Every decision we make with nutrition, exercise, thoughts we choose to think, and who we hang out with must facilitate peace.

So, we do a check in. As we start to make decisions about our health, we ask… Does this decision align with my core desire? In Piper’s case, Peace.

1. Will drinking a bottle of bourbon bring me sustainable Peace?

2. Will over exercising bring me sustainable Peace?

3. Will over scrolling instead of going to bed bring me sustainable Peace?

4. Will under exercising bring me sustainable Peace?

5. Will lack of self-compassion bring me sustainable Peace?

6. Will surrounding myself with those who take and take from me bring sustainable Peace?

7. Will trying to control things I can’t bring me sustainable Peace?

8. Will not trusting myself bring me Peace?

9. Will overeating bring me Peace?

10. Will undereating bring me Peace?

The above are all the things that tend to come up when we set unrealistic high expectations for ourselves, and when we don’t meet them, we feel as though we failed. So, we take on many behaviors that will send us in the total opposite direction of Peace. 

I then asked myself: What will help me to achieve my goal of Peace?

1. Connecting with my husband

2. Watching my daughters enjoy new experiences

3. Speaking my truth

4. Trusting myself

5. Exiting out of relationships that don’t serve me

6. Exercising in a way that makes me feel powerful

7. Eating in a non-restrictive way that allows me to nourish my body

8. Allowing people to be wrong about me

9. Creating time and space in my day

10. Being in Nature

11. Meditating in my own thoughts to become inspired

 Imagine what setting a goal based on core desire may unleash for you. Trust Yourself.

Wishing you all peace and love and connection with what you truly desire.

Xoxox
Ali

Stop Trying to Fit

Have you had the experience of not meeting the expectations that you have for yourself?

Have you had the experience of not meeting other people’s expectations for you?

Have you tried to fit into a space that feels cramped?

Are you curious about who you really are?

Are you telling yourself that you should be a certain type of mom, partner, friend, daughter?

Are you still convinced that your hips should be smaller and your thighs thinner?

Are you avoiding certain interactions because you fear judgment?

Does this all sound OVERWHELMINGLY NOISY?

It is. 

And, there is a solution.

It is not the easy one, though. 

You will have to overcome many limiting beliefs.

You will have to have your own back.

You will have to say No to them and Yes to you.

You will have to be willing to stop trying to FIT into a space that you don’t belong to and curate the space that you actually FIT in.

Designing and bringing to life what you were destined for.

There are no rules where you are going.

Today, I want you to realize that you are uniquely amazing AND you deserve to discover what it is that you are looking for. Connection? Freedom? Adventure? Peace?

And… once you decide on ONE core desire, a feeling you are craving more of. What is one thing you can do to honor this more? For example, if I want to feel more connection, I would evaluate what is holding me back from feeling more connected.

HOLDING ME BACK: Indulging in restlessness that is preventing me from slowing down and cherishing the amazing connection that I have with Mark and the girls AND choosing to foster more.

Action plan. Slowing Down. More Connection. When society tells me to speed up and be more productive... I can’t fit in that space anymore. I am just not willing to.

I am sharing this with you all because this is my own personal work right now. I am creating my own custom space, and I invite you to join me.

Wishing you an amazing week filled with many amazing reflections.

Xoxoxo
Ali

Work Out With Me!

Many of us get discouraged when it comes to achieving our health goals, because we don’t know where to get started.

There are tons of health goals, and a very common one is weight loss. Optimal weight loss is maintaining lean muscle mass and losing body fat only. Traditional weight loss does not account for this.

Muscle maintenance and gain is the new “Weight Loss” for women. It is not about the weight, it is about the body composition.

We know that proper nutrition combined with strength training is going to have the greatest impact on our muscle mass. But, here is the thing… So many of us don’t have equipment, we don’t have much time, we don’t have guidance, and we are intimidated because we don’t have experience. 

So, I decided that I was going to offer you, my loyal crew, something special! I am in the middle of recording all new workouts for Transform® 6.0, and I decided to take some time to create a special workout just for you. 

All you have to do is click play.

You don’t need special clothes or shoes; do it in your pajamas.
You don’t need equipment; this is a bodyweight routine.
You don’t need extra time; this is a 30-minute, full body workout.
You don’t need to have experience; I will guide you through the whole thing.

So, what are you waiting for!!

You can access your 30-minute full body workout HERE.

We cannot wait to see how you love your routine!

Xoxo
Ali

Can You Gain Muscle And Lose Fat At The Same Time?

Many of you have heard me say that when picking a body composition goal, typically we have to choose between:

1. Maintaining muscle and losing fat
   or

2. Gaining muscle (and potentially gaining a bit of fat while doing so)

So… why do we have to prepare to possibly gain fat while we are building muscle mass? The answer is that we need to be in a calorie surplus to make new muscle. We must support our body at the basal metabolic level AND give it building blocks to gain.

We typically call it a “lean bulk” when we gain muscle and gain minimal body fat. This is what most individuals aim for, particularly if they have a naturally thin body type.

But, what about gaining muscle and losing fat in the same time period? Well, if what I told you is true, that you need to be in a calorie surplus to gain muscle, then is it possible to lose body fat in a surplus also?

The answer is maybe. However, there are 3 things that have to happen.

1. You have to have a high percentage of mesomorph in your makeup

2. You have to eat a proper balance of macronutrients

3. You have to stimulate your muscles to break down and then rebuild, just enough but not too much

If these things are happening, then yes, it is possible.

I will share my own personal case study with you. 3 months ago I took an InBody test where I documented my muscle mass and my fat mass. Then, for the next 3 months, I implemented our Transform® 6.0 programming (30 minutes max, 3 days per week) with a core and pelvic floor routine once per week. I got 10,000 steps per day on average. I followed my Mindful Macros®. I decreased my sugar. I still enjoyed my bourbon. I should mention that I did this all while traveling!

Today (3-months) later, I re-checked my InBody. I got on the scale and right away saw that I gained 4 lbs. At first, the old limiting beliefs came rushing in that led me to believe I must have really gone wrong, because this had to be body fat. However, once the body composition measures came back, I learned the following.

4 lbs gained

2 lbs gained in dry skeletal muscle!!!

2 lbs gained in water

1 lb lost in body fat 

Oh My Goodness. I lost body fat and gained muscle in the same time period while traveling. My body fat percent was 1.5% lower at a 4lb higher weight. I could not wait to tell you all because this is what you need to know.

1. If you are only weighing yourself with a scale, it is not enough data.

2. Know your body type so you can develop a strategy to hit your goals - all of us are different.

3. You don’t need equipment to gain muscle; I barely used any.

4. You don’t need to count macros to hit big goals; I didn’t at all.

5. You can eat in restaurants and optimize your body composition.

6. You can eat your favorite foods and still drink alcohol when losing body fat.

7. Consistency over time is where the magic is.

8. Find a community to support you.

9. Don’t skimp on sleep or stress management, your cortisol will rebel against you.

10. Find the beauty in your strength… take up space… build muscle… be authentically you.

I am so thankful that I have found a space that supports women who are going all-in on optimizing their strength. 

We are currently going through some big growth in our programs as we have launched our Men’s Program, and our Women’s Program - where we will serve beyond doctors - is coming this summer-fall).

Our Transform® program, which is our fitness program for women physicians that offers 72-CME, credits begins June 5th. On the fence? Want to learn more? Not sure what you need? Book a call with us. We combine our expertise with years of experience and oodles of support to help you reach your goals.

You can book your call HERE.

Talk soon!
Ali

The Statistics Are Not In Our Favor

As Mark and I have been hard at work behind the scenes to curate programs for families, we pulled quite a bit of data to review.

Our health impacts those we care about the most. In other words, the decisions I make for myself are way beyond me. That can be a lot to swallow, but there is power in this.

If I prioritize my health and make a lot of ‘next best decisions,’ then I am setting us all up for success as a family. This means I never have to feel guilty about the time and/or money that I spend toward my health, because it is for more than just me.

It’s kind of like clothes. My older daughter and I can share clothes, so when I buy for me, I buy for us. And then the better quality will last so eventually my younger daughter can wear the items.

Investing in our health starts with doing the little things.

Tired and don’t feel like cooking? This was me a lot this year. So - we would go out and order all the things and not watch portions. Now, we made a simple switch of taking 15 minutes to make the most amazing salmon (recipe at the bottom) and pair with a ceasar salad, veggies, and berries for dessert.

My oldest now asks for salmon every day.

I was holding my family back because I was thinking it was just easier to eat out. And, it isn’t. In addition, it was delaying our bedtime, which was also impacting our health.

We don’t have to make all the changes all at once. Start with just one thing.

As a family, we are staying more accountable to our food choices by using my latest food tracking creation. It is so effective that my younger daughter has now added this process to her nightly routine.

Mark and I now have programs for men and women. And, we have more coming. If you have been following along and you are not a woman physician… we see you. You are going to want to stay tuned for an announcement coming in late summer!!!

Alright… be sure to check out my latest series on how to optimize your body composition. You can access HERE.

Talk soon!
Ali

Reflections From Aruba

This past week, I had the pleasure of leading the morning Mind-Body Workouts at the Women Physician Wellness Conference in Aruba.

This is one of my most favorite stages to “speak.” It was a special week of connection, adventure, good friends, and food!

Each time I have a special experience such as this, I love reflecting on what I get to learn about myself. And, I wanted to share one of the things that I KNEW, but got to revisit.

I had a good friend at the conference ask if I was ever able to rest. From her perspective it seemed as though I was “ON” much of the time. And by “ON,” she meant always upbeat, positive, and in helper mode. She wanted to know when I rest.

I thought about this deeply because we all need to rest, and I had to make sure that I was doing this, too. After a few days, I had my answer.

Each day I am committed to creating impact AND connecting with my most important people. I get to do this every single day. When Mark and I met 20 years ago, we said that we wanted to work together and focus on childhood obesity. And now 20 years later, we are doing a version of this. We are creating this. 

If we give ourselves the freedom to create a life driven by our passion, then that will look like upbeat positivity for me. This is not 100% of the time… but it is frequent.

This realization allowed me to see that the lines of “work” and “play” and all the in between may not be super clear and delineated for me. I teach what I live and I live what I teach. And, I wouldn’t want it any other way. Now, I haven’t mastered the ability of taking my maximum time for rest… AND, I am working on this.

So today, I want to remind you that you are exactly where you are meant to be. You are a masterpiece AND a work in progress.

Wishing you an amazing week! Be sure to check out Transform® 6.0 as we are including our Fit Dad Program as a bonus you can give to one man in your life. Learn More Here.

Talk soon!
Ali

How I Am Talking To My Daughters About Health

One of the areas where I am extremely deliberate is when I am talking about anything health-related with my daughters.

I want my daughters to love who they are. I want them to embrace their bodies and have a healthy relationship with food. I want them to eat cake and ice cream AND I want them to notice how they feel when they eat certain foods. I also want to give them tools to be prepared to commit to their health in the face of often challenging circumstances to stay healthy.

So, how am I talking to my daughters?

I tell them that they are unique and beautiful…

Health comes in all shapes and sizes…

That they are strong and capable…

They can do anything they want, and I will always have their back…

People can be wrong about us… and they will be wrong about us…

It’s ok to be bored and sad and mad and also happy and excited and curious…

It is a privilege that we get to move our bodies…

Getting our steps in is a great way to connect as a family and will also improve longevity…

Focus on what we can eat to help us maintain our health…

3 servings of protein every day is a great habit to start…

Eat your fruits and vegetables to your heart's content…

Eat a low sugar, high protein yogurt for a snack for a great calcium boost…

Starchy carbs are amazing and knowing what a serving size looks like is empowering…

Make new friends… and nurture your old ones…

Take chances, I trust you, AND you are safe…

Travel and expose yourself to new surroundings…

Don’t stop dreaming…

As you can see, my language around health, food, and even our bodies is intertwined with all the positive messaging of what they can do. This is the basis for how I am going to help our family pursue even better health.

I will use this positive messaging as a jumping off point to TRY to prevent future diet mentality, and at the same time - I will slowly teach them the science of how to stay healthy.

Also, it is super important that our daughters see both Mark and myself walking the walk. We cannot expect them to take on new healthy habits if we do not do them ourselves. It is a family affair. It has to be.

Stay tuned… we have a pretty cool and unique strategy we are testing with the girls, one that is filled with compassion and also health benefits. If it goes well, I will share it with you all.

Talk soon!

Ali

5 Pearls From The Obesity Medicine Conference

I had the pleasure of attending the Obesity Medicine Conference 2023 in NYC this past weekend.

The thing that I loved the most is that as a group, we accept that obesity is a disease complicated by many factors. There is a multilevel approach to teach obesity, and these principles also apply to preventing obesity. Most of us are at risk.

Here are the pearls that I want to share with you. 

1. It’s not about our weight, it’s about our health. Discussing weight has to be handled very carefully. And, weight is just a number… a measure of gravitational pull on the earth. We have HEALTH, not WEIGHT. In other words, we may be living at a BMI that is considered elevated by standard charts, however, we can still uplevel our health by adopting healthy lifestyle interventions. These interventions include things like: limiting sugar, getting our steps, strength training, and surrounding ourselves with others who desire the same.
   

2. Exercise is incredibly powerful to decrease the risk of MANY chronic illnesses. And, exercise is available without even having a formal routine. Exercise, particularly HIIT (high intensity interval training) is the most powerful tool to decrease visceral fat. HIIT doesn’t mean you have to join a Crossfit gym. HIIT can be 10 seconds of moving your walk to a power walk. Little interventions are what will carry us long term.
   

3. Sleep is extremely important for our glucose control. Getting less than 6 hours of sleep consistently can take us from a normal glycemic range to a high glycemic range. This means that even with doing everything else right, we could develop impaired glucose metabolism just by not sleeping enough. Our sleep is non negotiable.
   

4. At the age of 30, we start losing muscle mass just by being a human. This is going to lower our basal metabolic rate significantly. There are simple ways to prevent this. Getting adequate protein and strength training are going to be two of our most powerful factors. Strength training does not have to be complicated, either. Start low and go slow.
   

5. Weight regain is inevitable, even if we are doing everything right. In fact, gaining up to 20% of lost weight back is the standard. We can do things to mitigate this, but what we know is that a nutrition plan with high protein and low glycemic load will be most helpful to prevent weight regain.
   

In my upcoming series which begins this Monday, 5-Strategies to Optimize Body Composition, I will be diving into the science of how to do this. Replays are available. You can join HERE.

Have a great week and remember… just make the next best decision.

Talk soon!
Ali