Sync your Brain with Beats - Binaural Beats

It has long been proven that meditation can Improve focus, mental clarity, and cognitive performance, while reducing stress, anxiety, and mental fatigue……..

What you didn’t know is that there’s a shortcut for those of you looking to get the advantage wait, that’s pretty much all of you. This is also perfect if you know you “should” meditate but don’t know how or don’t have enough time.  

A high-performer you know that efficiency and optimization of your tasks can improve outcomes.  Some research supports that use of binaural beats and brain entrainment can give you the benefits of 30 minutes of meditation in just 10 short minutes.  

Your brain is an organ driven by electrical frequencies that can be measured in Hertz (Hz) by an electroencephalogram (EEG).  Binaural beats are sounds that are created in stereo (Left and right) with different frequencies sent to each ear.  The difference of the two frequencies is the one that resonates with a corresponding brain frequency, encouraging your brain to sync with that frequency for the suggested benefits

Here is a list of brainwave frequencies and a corresponding Spotify list for each.  Enjoy & let me know what you think! 

*many of these lists are just the tones, which are not easy to listen to when starting out.  You’ll find others like this one that also mix in light ambient music, which I happen to enjoy.  https://open.spotify.com/album/73QyrRNbEuDVk4GawNl0vw

 *Headphones required* *NOT recommended while Driving*

Gamma, 31Hz & above - High level cognition, memory and recall, peak awareness https://open.spotify.com/playlist/37i9dQZF1DX2FsEK0TssH7

Beta, 14 to 30 Hz - Focused attention, cognitive thinking, problem solving, active https://open.spotify.com/playlist/37i9dQZF1DX1vrY9HPZioH

Alpha, 9 to 13 Hz,  - Relaxed focus, stress reduction, positive thinking fast learning https://open.spotify.com/playlist/37i9dQZF1DWSrtCzTmPimJ

Theta, 4 to 8 Hz - Deep relaxation, creativity, light sleep, meditation, hypnosis https://open.spotify.com/playlist/37i9dQZF1DX7kEF8F3oWnM

Delta, <1 to 3 Hz,  -  Deep sleep, regeneration, healing, pain relief, anti-aging


My favorites are Alpha states for stress reduction, perhaps before an important meeting where you need the most clarity of mind and focus. Or Theta states when you are trying to make changes in your life, perhaps trying to change a limiting belief or other work of the subconscious mind, affirmation and mantras can be useful here. 

  • Start with just 10 minutes per day 

  • Use headphones, it is important for each ear to have it’s own speaker (L/R) 

  • Be in a comfortable relaxed environment with eyes closed (do not use while driving)

  • Sync up to the right frequency for your desired outcome

Want to dive deeper, here’s a more in depth read: 



5 Habits of Mindful People

Living a mindful life goes far beyond sitting cross-legged in meditation or bowing to say “namaste” to passing strangers.  Anyone can decide to be more mindful without spending any additional time “practicing it”.  Choosing to spend time in meditation or adopting a gratitude practice can expedite your way to a more mindful life, but they are not required to get started.  

Here are 5 daily habits of mindful people that you can adopt right now!   

They feel all of their emotions without hooking into them - 

A 2017 study recently revealed that there are 27 distinct emotions, not just the 6 categories previously labeled.  At any point in your day you may experience an array of these emotions.  Learn to label them without being hooked into that feeling permanently.  Often when you recognize or label an emotion, it will lose its power over you.  

They notice their thoughts but don’t believe all of them – 

it is suggested that 98% of our thoughts are repetitive, be willing to throw out the exaggerated, irrational or unrealistic thoughts that can cause anxiety and undue stress.  Choose constructive self-talk over internal criticism. 

They are curious and ask questions -  

Approaching issues with curiosity can help to delay judgement of a situation, this is true to an internal conflict and even a potential conflict with someone else. Simply questioning before judging or acting can give you a few extra seconds and more information to respond instead of react.

They turn routine tasks into mindful moments -   

That short walk from your car to the office door, instead of letting your mind run you over, try to notice the smell in the air, the temperature of the air as it hits your face, what you feel under your feet when you take steps.  How about brushing your teeth, or waiting for your coffee at the coffee shop? Take control of these moments and make them mindful by simply noticing feelings, sensations, sounds, and things around you without judging them or allowing your mind to create a story or get lost in thought.

They nurture their bodies and their mind, actively choosing what to put into each -  

Choosing the nurture your body with healthy foods and avoid things that lower your vibration such as sugar, processed foods, or an excess of alcohol or caffeine. For some nurturing the mind includes avoiding those things that can be toxic to our thoughts, including some tv and social media.  

They also prioritize rest , embrace the imperfections of themselves and others, accept the transient nature of things, thoughts, and feelings, and find moments to be creative or playful throughout the day! 

Increase your EQ to increase your SQ (Sales-Intelligence) Quotient

SQ is not a real thing, but EQ is! EQ, Emotional Intelligence.  

Emotional Intelligence is generally said to include at least three skills: emotional awareness, or the ability to identify and name one’s own emotions; the ability to harness those emotions and apply them to tasks like thinking and problem solving; and the ability to manage emotions, which includes both regulating one’s own emotions when necessary and assisting with the emotions of those around you.

Sales and market reports are checked monthly, quarterly, and annually, to make you a more informed sales person, perhaps more informed than your competition. Yet, it is the client’s experience with you that matters more than the information you share. To understand how others may experience you, you must first understand how you experience yourself.  Here are a few links to help!

How Emotionally Intelligent are you? Take a quick quiz here! https://globalleadershipfoundation.com/geit/eitest.html



This month, the month of feelings, make your emotional wellness a priority! 

What if?.....

What if it is ALL easy?


What if you AREN'T running out of time?


What if THIS THING that you are currently working on doesn't need to be THE THING that defines your work and your life?


What if you don't have to be PERFECT to be successful?


What if you are EXACTLY where you are supposed to be right now?


What if simply putting one foot in front of the other is "THE SHORTCUT" and the secret to success?


What if NOT KNOWING is something you can look forward to feeling?


What if NOT KNOWING is a reminder to TRUST yourself?


What if NOT KNOWING is what you have ALWAYS done, until you knew?


What if you are right on the CUSP of a major breakthrough or moment of clarity?


What if you didn't NEED either one of those things to know you are making PROGRESS?


What if you CHOOSE to be playful, light-hearted, and relaxed?


What if you REMEMBERED that when push came to shove, you have ALWAYS "made it work" - even when you had no clue how you would do it?


What if you had SUCH an incredible amount of gratitude for the person you are, the resourcefulness you have, the humans you've surrounded yourself with, the amount of love that people have for you, the challenges you have lived through (and thrived as a result of), and the possibilities that await you (and that you can create) that every moment of stress could be met with an equal moment of peace?


I'm not saying any of these things ARE true...I'm simply inviting you to slow down and ask yourself, "what if they are?"


This excerpt is from my friend, best-selling Author, Speaker, and High-Performance Business Coach, Jason Goldberg.  Jason invites his clients to incorporate elements of play, imagination, and fun into their businesses.  Whether you are dealing with your business, your wellness goals, or just your in-laws for the holidays (kidding of course) stopping to ask yourself “what if” can change your perspective.  Changing your perspective can change everything!


Imagine the possibilities & have a great week!


*Looking for healthy side dishes for your Thanksgiving day meal? “Super-Food Side Dishes” coming next week from my favorite Coach & Private Chef Rebecca Ewing Fisher.  (if you are interested in receiving them before next week, reply to this email).

The Segue Stop - learn to slow down between tasks

The Segue Stop, while it sounds like the latest dance craze and a pop hit, it’s your newest wellness tool. 


I’m learning a lot about Real Estate Professionals, make it quick, make it catchy. 😊


Today’s post is just that.  I’m teaching you The Segue Stop in less than 1.5 minutes!


To Segue in music is to seamlessly transition from one song to another, in our day to day lives we tend to default to this same “segue” style of working, meaning we flow from one task to the next until our day is over, most of us feeling overwhelmed and on some days underproductive.  Yet between each task lies an opportunity, an opportunity to reset, reflect and transition.  Meditation, yoga, and mindfulness teachers often talk about this moment as the space between.  High performing business coach Brendon Burchard calls it a time for “transition recovery”.  Whatever you want to call it, you must first find it.


Start by looking at your calendar, see if you can pinpoint 2 – 4 opportunities for taking a short break between tasks.  The difference from this transition break is that you are not only taking a break from work, as many researchers have already pointed out has numerous benefits, you are also taking pause to bring your best most focused self into your next task.


Think about the times when you went into a client meeting feeling stressed and not really present, your listening skills are diminished, your creative thinking is reduced, etc.  When you allow yourself this period of transition, you get to become truly present to the task at hand. 


Here are a few things you can do during this Segue Stop:

●      Set intentions for your next task, perhaps create a short vision outcome. For example.  “At the end of this meeting I will feel _________ (how you want to feel at the end of the task or meeting) and the outcome will be _______(your desired outcome from the meeting or task)”

●      Take a few deep breaths, allowing your mind to settle by simply keeping your attention on the physical sensation of breathing.

●      Take a short walk either outside or around the office, research shows walking can increase creativity, decision making skills, and focus.


Soon you won’t have to look at your calendar as the goal is to form the habit of mindful transitioning.  This also applies to your life outside of work perhaps taking few moments in your car before you walk inside your home.  What kind of energy do you choose to bring into your home, to your children, your spouse, and even your pets.


To your best, most focused self this week!



The Most Important Communication Skill.

(1.5 minute read)


“I wish I could….. I really want to……. It’s too hard to do….. I don’t have time.... I can’t do that…..”


When it comes to our health and our fitness, do you have too many of these? We all know that words matter and what you say to others can have meaningful impact, but have you considered the way you talk to yourself?


Author and Therapist Marisa Peer teaches the importance of self-communication.  In school we are taught that communication is an essential skill for navigating your way through life, how to talk to parents, teachers, how to communicate in business and in relationships, but no one ever seemed to teach us how to effectively communicate with ourselves.


To change our inner dialog, first we have to be aware that one exists.  Learning to shift this dialog just might be your missing link.  Here’s how to start.


  1. Awareness – Bring your attention to your thoughts, recognize yourself as the observer of the thoughts, not the thoughts themselves.  In his book “The Untethered Soul”, Michael Singer says to imagine that inner voice as a friend, would you remain friends with a person who talked to you in a way that was negative or unsupportive? Probably not, hopefully not.

  2. Shifting – Once you observe your thoughts you can shift those that are unsupportive to supportive, affirmative, and positive thoughts. It’s like getting a new friend who pumps you up and encourages you every day. 


Think about a goal that you have, a health, business, or relationship goal.  Observe your thoughts and beliefs around that goal, make shifts where necessary by flipping the script. Here are some examples:


“I really want to lose weight” to “I am losing weight”

●      when you continue to tell your brain that you “want” to do something you are also telling it that it is not possible, because if it were possible you would move from wanting to doing.  So instead of want, do!

 “I hope I get this listing” to “I have this listing or one that is better than this”

●      Believing that you’ve already got that one or one better is a great tool to leave your possibilities open to something bigger and better.  Sometimes something bigger and better does lie beneath, It is your belief that makes the difference.  

“Eating heathy is hard” to “I am getting better at making healthier choices”

●      Effort and intention go to together like action and belief.  Setting an intention and believing in the possibility are required to make the effort to take the action. Too often we wait for our actions to precede our beliefs (“I’ll believe it when I see it”) or to “feel” ready, when in reality our beliefs and intentions must come first.

Thoughts for Food - Independence Day

The United States declared independence on this day in 1776.  Merriam-Webster defines independence as: not subject to control by others, a desire for freedom, not contingent upon or relying on, not bound to.

In this day and age of hustle and bustle, holidays such as this allow us to celebrate the freedom of our nation, but they also allow us time to slow down and focus on those things most important to us, family and friends.
On this Independence day I encourage you to spend just a few minutes of your day, preferably your morning reflecting on how you celebrate your own independence.  Here are 3 questions to get you started.

1. What characteristics about myself do I love, find most unique?

2. Are there any behaviors or thoughts in my daily routine that limit my ability to celebrate myself? (hint: distracting with tv, phone, internet or comparing on social media, etc.)

3. In what ways can I commit daily to celebrating myself? (hint gratitude, journal, self-care routine, meditation, breathing exercises)

Reflect on these and choose to celebrate “you” today, let your independent-self shine wherever you choose to spend your holiday.Then walk in with this Rockstar salad, you’ll be the hit of any party!!!

Community Mental Health Awareness

Wellness is about far more than our physical health.  Mental health is an integral part of being and living well, yet 1 in 5 people are affected by a mental illness.  Often suffering in silence due to a negative social stigma that has been placed on mental health.  There are over 200 classified forms of mental illnesses, ranging from mild depression or anxiety to more severe cases of bipolar disorder or schizophrenia.

A mental illness causes mild to severe disturbances in thought and/or behavior, resulting in an inability to cope with life’s ordinary demands and routines. Most often caused in reaction to environmental or emotional stresses, genetic factors, biochemical imbalances, or a combination of these.

Extreme emotions or excessive worry, fear, or social withdraw are signs to seek help. With proper care and treatment many individuals learn to cope or recover from a mental illness or emotional disorder.  Lifestyle and wellness factors play a significant role in reducing instances of compromised mental health.  As Program Coordinator for a luxury retreat program supported by the National Alliance of Mental Illness, I’ve seen this first hand.

If you or someone you know needs help, call or text the Jackson Hole warm line at 307.203.7880 where professionals are available to direct you M-F 8am to 4pm.  Outside of staffed hours or in cases of emergency, instructions will be left for more immediate assistance. 

May is Mental Health Awareness Month.  1 in 5 people suffer in silence from a mental health condition, help destigmatize it by sharing the message and increasing awareness.

NAMI - The National Alliance on Mental Illness has a hotline 1-800-950-NAMI (6264) or info@nami.org

Strengthening Your Resilience Muscle

Resilience, one of the hot topics in my holistic wellness bubble, easily defined as “the ability to resist or recover from adverse effects of a stressor”.  It is most often referenced for its psychological or social implications.  What most people don’t realize is that resilience is systemic, having an influence on our health, biology, and physiology. 

Anytime I can find techniques that cross the mind/body barrier and are backed by science, pump up the volume……  I’m doing the happy dance…..  (references available upon request)

Imagine resilience as a muscle, like any muscle you can train it in the gym and those benefits go with you far outside the gym.  Hence the breathing techniques and mindfulness recommendations you’ve seen pass through your inbox.  What you didn’t know about those techniques is that they can also help you lose weight, build muscle, increase hormone balance, improve performance, aid in immunity, and more.  

Resilience is the scientific link to understanding the relationship between mind and body.

When physiological (intense workout) or psychological (bad day at work) stress occurs, the body responds the same, sending electro-chemical signals throughout the body to up-regulate certain systems and down-regulate others.  Learning to control this is a skill that both high performing business professionals and professional athletes have in common. No coincidence there! 

In addition to psychological resilience training such as meditation, practicing gratitude, and choosing to respond vs react to emotionally stressful situations, here are 3 ways you can train your physical body to better adapt to stress.  

Reverse focus Interval training - most people think of interval training in terms of how high you can get intensity to go, reverse the focus and work on your recovery. 

For example 30 seconds of vigorous activity followed by as much time as it feels for your body (hear rate, breathing) to be fully recovered.  The less time it takes you to recover from interval sets, the higher your resilience. If you have a heart rate monitor you can be much more specific about your recovery. (ask me)

For longer periods of exercise, work to exert more effort with less exertion.  Do this by controlling your heart rate and breathing to be as calm/slow as possible, backing off your intensity just before you feel your stress response engaging.  

Incorporate gentle strength training, chose a series of exercises to get started, go slowly for 10 to 15 repetitions each to a point that your muscles just get tired, learn to start here and increase resistance, repetitions, and intensity as your body begins to adapt. 

Learning to find/feel your physiological stress threshold will help you feel psychological stress in your body when it is happening.  Having a well-trained stress response enhances all areas of your life, health, and well-being.  

Crowding Out & Skillful vs Unskillful

Being in the field of wellness new research hits my inbox daily. One week a certain food cures cancer, the next week it’s poisonous, so most of us do nothing, perhaps confused.  However, most of us know the basics.

 sugar = bad

more green vegetables = good 

stress = bad

healthy fats = good 

processed foods = bad

Here are two subtle shifts, that don’t take extra time!

Shift 1 – Replace the labels good & bad with skillful & unskillful.  This diffuses the emotional charge and judgement we often unconsciously place on ourselves for making choices from the “bad” category. Instead, view that choice as unskillful for your goals and move along.  This shift also helps you stay mindful of what your wellness goals really are.  

Shift 2 – Crowding out. The reason most diets fail is that they are based on the idea of restriction, taking things away from anyone is never pleasant.  Early on in my career to become a holistic nutrition consultant I learned the simple technique of crowding out. Crowding out works in opposition of restriction, you simply pour in more skillful habits so there is no room for the unskillful ones. 

The mentality if “I can’t have that” vs “I’m making a better choice for myself” is a game changer in your subconscious emotional attachments to food and habits.

Breathing for Better Health

Your breath, while most of it happens unconsciously, has a tremendous amount of influence on your body’s every day functions, from stress control, to hormone regulation, even sleep and digestion. One of its most important functions is to stimulate the Vagus Nerve.  When this nerve signal is dampened, (too quiet for the brain to hear it) various “dis-eases” can occur.  

The word Vagus means “wanderer” because the effects of this nerve wander to over 12 organs and systems all over your body, making it one of the most important nerves in your parasympathetic or “rest-and-digest” system.  This is why in Yoga, so much emphasis is placed on deep full breaths.

To practice full body breathing, simply pay attention to your breath and imagine taking your breath into all 4 sides of your rib cage (front, back, left, right) Prepare yourself for deeper sleep, better digestion, increased energy & focus, and better tolerance to stress to name a few!