Tending to your Heart Health- Saturday Self and Soul Care


Saturday Self and Soul care:

Tending to your Heart Health…

One of the things I have chosen to be a voice/advocate for is Heart Health. Knowledge is power, ignorance is NOT bliss. One of the biggest ways we can engage in self-care is to take care of our health. That doesn’t mean that we necessarily make huge changes all at once. What it does (or can mean) is that you get empowered about your own health. Some ways to do that (plus some links on heart health that may be helpful to you and yours…)

What are your numbers (Cholesterol, BP)

Eat heart healthier foods, consider the amount of sodium that is in the things you eat.

Talk to your doctor about your risks, symptoms, health goals.

Move your body more

Find ways to reduce stress in your days.

Get your checkups

If something feels off, trust yourself and speak up.

Here are some links about Heart Health. And another.Give yourself and your loved ones the gift of taking the time and making the changes (even if tiny moves at first!) that will support you and a healthy (or healthier) heart.

Here is to living Inspired, Creative and Empowered





Tools to support you in your grief- Friday 5

Hey Beautiful Souls,

As many of you know my Father passed away last June and it’s been a huge loss in so many ways for my family. The truth is we all have either gone through, will, or know someone who is going through grief. It’s a journey that has SO many layers to it. Some days I do fine other days it hits me like a ton of bricks. I have used some tools to help me with the process of grief. I am not going to say get over it or move on but to help me move forward.  I wanted to share those tools with you as I have benefited from those who share their tools, experience, and thoughts on grief. I am certainly not anywhere close to an expert, just someone who has gone through/is going through this journey and knows that others speaking out has helped me. ❤

5 tools that have been supporting  me through grief:

1)    Books on grief. One, in particular, that’s unlike any other grief book I have read so far  is Permission to Mourn by Tom Zuba

2)    Allowing space to feel, this one is actually really difficult for me with not just grief emotions but others as well. But allowing myself to feel what I feel and not constantly assume I need to figure it out and fix it. Allowing space to get out a good cry if I need to.

3)    Writing/Journaling/Creating. For me this has come in in the form of a few letters, spiling out paper, visual journaling and even painting I found some great prompts in a course on grief. The journaling can come in forms of lists, rants, letters to your loved one, visual journaling (images and sometimes words that capture what you might be feeling) Don’t overthink it or judge it, just allow it to be expressed whatever way it wants to.

4)    Sites like: What’s your grief,  and this site/podcast  (and there are some really supportive grief groups on facebook)

5)    Deep breaths and moving my body. I will be honest, there have been plenty of times where I don’t feel like doing anything. Just sitting and zoning. But I know this isn’t good for my mind, body or soul so I have been known to talk myself into it, a lot! Plus seeing some of what my father or other family has gone through is a massive reminder I need to take care of my health. 

Some of the best advice, but often difficult for us to follow is: Don’t judge your grief, (what it should look like, feel like etc.) and most of all be gentle with yourself. There are places to go to if you decide that a grief counselor or group would support your path to processing your grief.

Here is to living Inspired, Creative and Empowered

Heather Shafer

Distractions… Journal prompt and Inspired words

Hey Beautiful Souls,

I read this quote in a book I was reading last week, WHOA was my first response!

Some journal prompts you could pull out of this are:

What distractions am I savoring?

What about my greatness, my gifts, my purpose am I afraid of, feels scary?

Am I filling my days with distractions in order to avoid what I truly want because it feels unknown, uncomfortable to me?

Here is to living Inspired, Creative and Empowered



it’s time… Inspired words

From my Instagram musings…

It’s time to stop holding back, to stop treating yourself (dreams, desires, health) as an afterthought. Let yourself be seen, be bold in pursuing what’s true for you. Stop shrinking down to fit what you think others expect from and of you. Get out of your own way. Inch there if you have to, but don’t give up on yourself. Start from where you are, right here -right now (even if that place is chaotic, messy, feels broken or tangled.)

#youvegotthis ❤

Here is to living Inspired, Creative and Empowered


Inspiring and easy things to do this weekend- Friday 5

  1. Get outside, or open the windows (and I am not just saying that because our crazy, yet lovely weather is mid 70’s right now.Even if it’s chilly… get some air!
  2. Make something: Plans, a meal, a journal spread, jewelry, connections, a doodle.
  3. Put on a song you love, blast it and boogie to it. Sit down and close your eyes and soak it in (“bonus’ points for journaling about a memory or feelings that song brings up.
  4. Gussy up (pretty up!) a tiny space in your living environment. Add a plant, move things around your house, clear off some clutter, dust. (pick one or do as many as feel like a yes!)
  5. Read, carve out a little time to sit and read a chapter or few paragraphs of a book, catch up on some yummy and inspiring blogs, savor an article or 5 in a favorite magazine.

Here is to living Inspired, Creative and Empowered


Take 5- Mindful Moment Monday

Hey Beautiful Soul!

How are you?

When people ask you that, do you really give them an honest answer or do you just say “fine thanks”?

Today, I encourage you to ask yourself how you are. And to be honest and really check in with how you are feeling in your mind are you feeling anxiety? Are your shoulders up by your ears (feeling tense) are you feeling joyful but haven’t stopped to really soak that in and appreciate it? Try checking in with yourself in an honest way for 5 minutes. Check in with the various parts of your body, ask yourself what’s on your mind/heart? Journal about it or simply just allow some moments for stillness and a truth check-in.

Here is to living Inspired, Creative and Empowered


Use your phone to inspire your goals. – Friday 5

Hey Inspiring Souls

A lot of us use our phones on the daily, many (or a zillion!) times throughout. It’s easy to get sucked into the vortex of games or random social media.

1)      Use the notes app (or the like) to jot down things (what inspires you, tracking your food, Gratitude, Soul Notes, send yourself notes (pep talks, things you need to add to calendar etc.)

2)      Get a reminder app (for the iPhone Alarmed and Reminders app are great) and schedule of things you need to remember. They are also great for putting in reminders for such things as mindfulness. (like a Deep Breath, Shoulder check (as in are they up by your ears!), What do you hear, see, smell (checking into your senses) workouts, to log your food the list could go on and on!

3)      Listen to Podcasts, with so many types of podcasts out there I would imagine there is something for most everyone out there! You can learn more about something that you want to know about (business, finance etc.) , be inspired in a ton of ways or choose something funny.

4)      Pinterest can be a vortex of inspiration. You can use it to go on and just “wander” around or you can create boards and search for things that support your goals (healthy recipes, meditation techniques, DIY’s, Finances, workouts, photography tips etc..) Create boards for your word of the year ( or phrase or… ) for your short-term and long-term goals… the ideas are endless!

5)      Camera. You can take pictures of things that inspire you, people you love, tracking your progress (for your body, space, various kinds of goals could be photographed)

Here is to living Inspired, Creative and Empowered