No, I'm not talking about cocktails with the girls. I'm talking about WATER! I've had to really get used to drinking water and build up my habit, but boy...I can't imagine not drinking it now. In fact, I prefer it to other beverages (just don't try to take away my coffee! I'll fight you.) and end up drinking it all day long.
This week we're talking about all the great work water does in our bodies and the need for it throughout the world. Plus, we take a look at creativity as it bubbles up inside us through one of my favorite books by one of my favorite authors. Get yourself a glass of water, sit back and let's POWER UP!
Drink your water.
If you want to be a focused, clear communicator, drink that water down. Water and brain function are intimately linked. Lack of water can cause memory lapses, problems focusing, fatigue, headaches, trouble sleeping, depression and more.
Over 70 percent of the body is composed of water. Every function in the body is dependent on water, including the activities of the brain and nervous system. Studies have shown that for every 1% that you dehydrate, you will have a 5% decrease in cognitive function.
I don’t know about you, but in my job I need to be clear and focused. Now, do you need to drink a gallon of water a day to get the benefit? Not necessarily. You just need to be drinking more water than you probably currently are.
I personally try to drink 72 – 96 ounces of water a day. I fill up my water bottle first thing in the morning and sip it through the day, attempting to refill it two to three times.
Yes, I have to pee all the time, but people ask me all the time about my skin (it’s pretty awesome) and I feel so much better when I get all my water in. Bonus? It helps you lose weight too.
Drink ya water. I’m serious. It’s simple but can have a MAJOR impact on your cognitive functioning, not to mention your health. If you want to be powerful, you’ve got to take care of your body.
“A creative life is an amplified life. It’s a bigger life,
a happier life, an expanded life, and a hell of a
lot more interesting life. Living in this
manner — continually and stubbornly bringing
forth the jewels that are hidden within you — is a
fine art, in and of itself.”
I love books. So a majority of the Stuff I Love Sunday posts will be sharing my favorite books with y’all.
This week I’m sharing Elizabeth Gilbert’s Big Magic. For anyone looking for a little more creativity in their life, this book is a must read.
Elizabeth Gilbert is best known for the best seller Eat Pray Love, but in this book you’ll learn how to break out of your ruts and really go for it, whatever “it” is.
Give it a read and let me know what you think.
charity: water is working to change that. 100% of every donation goes towards bringing clean water to people in need.
From their website:
“charity: water is a non-profit organization bringing clean and safe drinking water to people in developing countries. 1 in 10 people lack access to clean water. We’re on a mission to change that.”
This organization is helping empower people through access to clean water. To learn more, donate, or get involved, visit: https://www.charitywater.org/
Do you suffer from this?
Symptoms include: feeling inadequate, fear of being “found out,” never feeling good enough and a host of other shitty feelings.
I used to say everyone suffers from it, but I’ve recently changed my mind.
No, the only people suffering from Imposter Syndrome are those who are living lives of courage.
Listen, if you’re living a comfortable, cushy life where safety is your primary concern, where making sure you never fail is on your agenda and where you never risk looking stupid, I can guarantee you don’t suffer from Imposter Syndrome.
It’s only when you’re out there living a big, bold life, attempting to realize your potential that Imposter Syndrome sneaks in.
That doesn’t mean you don’t suffer. Pushing the envelope and reaching for the stars can activate Imposter Syndrome and make you feel miserable. The fear that someone will find out you have no idea what you’re doing can eat you alive.
Here’s what you need to remember: you’ll never know “enough.” And that’s because there’s always more to learn! No one ever feels 100% ready when taking on new challenges. And waiting until you do feel ready means you’ll keep waiting and waiting and waiting.
You’re not an imposter.
When Imposter Syndrome rears its ugly head remind yourself this is a good sign. It means you’re stepping out in boldness and living into your potential. Take Imposter Syndrome and flip the script: see it as evidence that you’re willing to feel uncomfortable in order to live the life of your dreams.
Here’s a podcast episode you might enjoy
My body is always tight. Even with my awesome bed (I will tell anyone who will listen about my bed. Ask me. I'm serious.), I find that I still wake up with tension that I carry most days. Between all the computer work I do, picking up my daughter, and trying to get my weekly workouts in, I sometimes feel like I've been hit by a MACK Truck (and no...not a truck carrying awesome make-up).
That's why a daily yoga practice is SO IMPORTANT. It's simply the way that my body holds itself together and keeps working for me. It's also what my brain needs. Learn more about the body-brain connection below and join me on the yoga mat this week. (Well...not literally. You get your own mat. I'll be on mine. Ha!)
Last week I talked about meditation, today let’s talk about yoga.
I’ve been a yoga devotee for over 20 years. Because I struggle so much with turning my brain off, yoga, in addition to meditation, gives me an hour of brain-free time that’s simply divine.
Now, the reason my brain turns off during yoga is because I need to be so focused on my body. Holding the poses takes every bit of energy I’ve got both mentally and physically.
Most of us live sedentary lives; stuck at our desks. Yoga stretches both the body and the mind. After doing yoga, I feel like I’ve just had a massage.
Yoga seems complicated to some, but it really isn’t. All you need is a mat and comfortable clothing. You can do yoga at the gym, in a yoga studio, or at home. There are different types of yoga: relaxing yoga, power yoga and even yoga in heated rooms, but don’t worry too much about the type. Just pick what seems interesting and get started.
You don’t have to do straight up yoga if you’re not inclined. Merely getting up to stretch at regular intervals throughout the day will also give you benefit.
Listen, we communicate who we are. Taking care of your body isn’t some side project, it’s PRIMARY. Whether it’s yoga, stretching or some other method of opening up a body that’s continually overworked, take a few minutes a day to give your body a break.
Check out my Stuff I Love Post below for ideas on how to get started.
I love yoga. Which means I love yoga stuff. What stuff you ask? (BTW, I don’t receive any commission on recommending these products, I just love ‘em!)
First off, I love this yoga DVD called Yin Yoga. Yin Yoga is a type of yoga that has you hold stretches for a long period of time but don’t require much strength. Perfect for those of us who are tight tight tight, I try to do this type of yoga at least once a week.
If you’re looking for a book to try yoga poses at home, I really recommend this book, Essential Yoga.
If you’re looking for a yogic approach to eating (no, not ayurvedic, just a “listen to your body” approach) I really like this little known book, Yoga of Eating.
Any and all yoga mats will do, but if you’re wanting to try hot yoga, you’ll want a special yoga towel to cover your mat that’s non slip and will catch your sweat. I really like my CORCOPI yoga towel.
My favorite yoga pant? Zella high waist crop leggings. They keep my tummy in place as I attempt the downward facing dog.
Alrighty, you’ve got what you need. Now go yoga!
From their website:
“The Give Back Yoga Foundation supports and funds research-based, clinically tested yoga programs for marginalized populations. We also provide supplies to help kickstart yoga programs, inspiring grassroots social change and community cooperation in under-resourced areas. Join us in sharing the transformational benefits of yoga with the world, one person at a time.”
This organization is helping empower people through yoga. To learn more, donate, or get involved, click the button below.
A week ago, I was speaking at a conference for female trial lawyers called Embrace Your Inner Bad Ass.
One of the lawyers asked a question during Sunday morning’s Q & A. She asked, “Could you talk a little about self-care?”
My answer? “Sure. My tip for self-care is to design a life you don’t want to escape from.”
In other words, self-care shouldn’t be used as an escape from a life that is soul-sucking.
But it’s not always that easy.
It’s one thing to talk about designing a life that you love, and it’s quite another to actually do it.
For example, what about people who don’t feel they are able to “design their life?” Either due to circumstances beyond their control or because they’re in a period of their life that feels overwhelming at best? (Any parents of young kids out there?)
To that I’d say: You still have choice.
Designing a life you don’t want to escape from begins by recognizing that we often aren’t allowed to choose our circumstances, but we can always, ALWAYS choose our response.
I’ve written about Viktor Frankl before. Viktor was a Jewish man held in a concentration camp during World War II. Viktor was, in the most extreme sense of the word, powerless. He couldn’t leave. He couldn’t change his circumstances. He couldn’t do much of anything.
He could control how he responded to the situation.
He had power over his response. He didn’t need to have control over his circumstances in order to own his personal power. He still had choice even when the Nazi’s took everything else away.
You always have choice too, even when it seems you don’t. When the pipe bursts or your kid is suspended or your spouse leaves or you have to declare bankruptcy, you can choose your response. You can decide, right then and there, how you want to be with whatever is happening. And how you want to be will inform what you do next. All doing flows from being.
So the next time you feel powerless, ask yourself, how do I want to respond to this? In that way you can reclaim your power and continue to design a life you love, even when things seem out of control.
Designing a life you don’t want to escape from begins with owning what you can control and what you can’t. Start by controlling your response to your circumstances. That is where the power lies.
"Quiet please!" I'm not telling YOU to be quiet. I'm telling my brain to pipe down. My brain works overtime it seems; running a mile a minute to manage my time, my focus, my emotions, my communication, etc. Phew! It needs to get some rest and to refresh. Sure, sleeping accomplishes that partially, but the practice of meditation can really launch you into powerful control over your over-functioning mind.
Today let’s talk about meditation.
I bet the minute you read the word “meditation” you thought of someone sitting cross legged, wearing white clothes, sitting at the end of a pier on some tranquil lake.
You probably didn’t envision me, in my sweaty workout clothes, in my cat cave (my third bedroom used for relaxation and meditation adorned with IKEA cat curtains) lying on the ground with a pillow under my knees trying to quiet my racing brain, did ya?
The point is, ANYONE can meditate, and EVERYONE should. Look, I hate throwing the should word around, but ma-dudes, meditation can change your life.
I won’t waste your time listing all of the benefits of meditation that you can easily google yourself. Suffice it to say that if you’re serious about living your best life on your own terms, you should (there’s that word again) seriously consider a meditation practice.
Now notice what I just said. A meditation practice. Because, lordy lordy, does it take practice. Our brains are wired to constantly chatter at us and it takes practice to quiet that shit down. But quiet it down we must if we ever hope to fully embrace this chaotic thing called life.
Look, my brain wreaks havoc with me all the damn time. It’s incessant. That 20 minutes I devote every morning to practicing turning down the noise in my head is essential to my happiness. It’s like putting my brain through the dishwasher. (Ok, that’s kind of a gross visual. Apologies.) After meditating for 20 minutes I feel more ready to tackle my day and I know you will too.
I can’t tell you how many clients, after attempting meditation, complain to me that they just can’t quiet their inner voice. Hello! That’s the point. Meditation is a practice; one you must do every day to get better and better at turning that voice OFF.
Nothing we own can survive being “on” 24/7. The same goes for your brain. Give it a rest. Try meditation. And if you don’t know where to start, check out my Stuff I Love post below.
Inspired to get started with meditation? Great! Here’s a wonderful resource: Oprah and Deepak’s 21 Day Meditation Experience.
I know, I know, it’s Oprah but this stuff is great, and it’s also FREE. Every so often Oprah and Deepak launch a free 21-day meditation experience and they’re offering a new one: Manifesting Grace through Gratitude that begins on March 25th.
What I love about these 21-day meditation experiences is that they focus on a specific topic. Oprah introduces the topic, and Deepak guides you deeper into the meditation before giving you a mantra to use and then letting you meditate before bringing you back. It’s all very structured, which I love. In fact, I’ve purchased many of the 21-day meditations because I wanted to do them over again!
You can register for the upcoming free meditation by clicking below.
From the website:
“The David Lynch Foundation helps to prevent and eradicate the all-pervasive epidemic of trauma and toxic stress among at-risk populations through promoting widespread implementation of the evidence-based Transcendental Meditation (TM) program in order to improve their health, cognitive capabilities and performance in life.”
This organization is helping people who suffer from toxic stress and trauma. To learn more, donate, or get involved, click below.
It’s been a big buzz word for a while now. Show up. Be yourself. Don’t be afraid to be authentic.
But what does that really mean?
A lot of people hide who they really are from the world, this is true. But I find that even more people use “authenticity” as an excuse to stay comfortable.
I mean, if something is uncomfortable, it’s inauthentic, right?
As we move through life, we create a box marked “me” and rarely deviate from it. Anything inside the box is “authentic” and anything outside the box is “inauthentic.”
But guess what: boxes are limiting. And further, boxes cannot contain the greatness that is you.
We are all changing and evolving constantly. I believe we are here on earth to grow and become the best version of ourselves. If that’s true, then who we are isn’t static. Who you are today isn’t who you will be 2 years or even 2 months from now. Therefore, what’s “authentic” is always in flow.
Change and growth require that you risk, that you be uncomfortable, and that you push the envelope. But you’ll never be able to do these things if you believe that being uncomfortable is inauthentic.
Redefine your definition of authenticity. Instead of using the word as a way to restrict yourself, define authenticity as your process of finding out who you are. In this way, authenticity becomes a journey instead of a destination.
Here’s a podcast you might enjoy on this topic.
How well do you balance it all? Work, Family, Personal Time, Friends. It's hard to feel like you're giving 100% to your job without feeling like you're letting other things suffer. Before you know it though, your energy is completely zapped and you're back to feeling powerless.
This year, I've refocused my attention to the balance of it all. I've been reprioritizing my activities so that I can have a healthy balance, thrive in what I'm doing, be fully present to the moment I'm living, and walk in my power.
I'm pleased to share this week about a conference where they encourage and facilitate the balance I'm talking about, plus a podcast and organization that are all about empowering people towards their best life.
Today I’m in Marina Del Rey speaking to a group of female trial lawyers who have come together for our 2nd annual Embrace Your Inner Bad Ass Seminar.
These powerful women are learning how to conduct an effective voir dire, opening statement and cross exam from myself and other rock star presenters like Randi McGinn, Courtney Rowley, Theresa Hatch and Dorothy Clay-Sims.
But in addition to trial skills, these women are also:
You rarely see these things at a seminar that includes men. And I think men are worse off for it.
In my work, I help people become nonverbal pros. I believe everyone has presence and that your presence is your nonverbal persona. How you show up nonverbally is how people experience you.
But here’s the thing: presence takes energy. To show up at your best, takes energy. This is true whether you’re showing up in court, as these women do day in and day out, or whether you’re showing up with your clients, your boss or your colleagues.
Energy gets depleted. And until, and unless, you are making a concerted effort to refill your tank, you -won’t- be able to show up at your best and communicate on purpose. You’ll be too tired, too hungry, and too cranky.
I’m so glad the organizers of this event see the value in self-care. Learning is important, yes, but learning with a side dish of self-care is the winning combination.
If you are looking to lose weight (and even if you aren’t) I cannot recommend Corinne Crabtree’s podcast "Losing 100 Pounds with Phit N Phat" highly enough. (You don’t need to have that much to lose to listen. She herself lost 100 pounds, thus the name for her podcast.)
I found Corinne through my assistant, Kristi, and I’ve been binging her podcast for the past six months. (And losing weight to boot!)
Corinne has a no-nonsense style and such a unique approach to weight loss that I share her with nearly everyone I meet. Her work revolves around thought work; she advocates no diet or food or exercise plan, only that you change your thoughts and keep commitments to yourself.
Designed for women listeners, her podcast is ‘da bomb, but men, don’t let that stop you! Kevin listens to her podcast as well.
You can find her podcast on itunes.
Today’s organization I’m highlighting is The Innocence Project.
Celebrating their 25th anniversary, The Innocence Project was started by Barry Scheck and Peter Neufeld. In 1992, they started the Innocence Project as a legal clinic at Benjamin N. Cardozo School of Law. The idea was simple: If DNA technology could prove people guilty of crimes, it could also prove that people who had been wrongfully convicted were innocent.
From the website:
“The Innocence Project's mission is to free the staggering number of innocent people who remain incarcerated, and to bring reform to the system responsible for their unjust imprisonment.”
This organization is empowering those who have been wrongfully convicted. To learn more, donate, or get involved, click here.
In case you live in a cave, I wanted to let you know that Rami Malek won Best Actor at the Academy Awards a week ago.
And in case you really do live in a cave and don’t know who Rami Malek is, he’s the actor that played Freddie Mercury in the movie Bohemian Rhapsody.
Freddie Mercury was the lead singer of the band Queen (again, for you cave dwellers) and had a spectacular singing voice. His range was thought to be nearly four octaves. Normal vocal range is just under three octaves, so...Freddie was pretty exceptional.
So at this point you might be wondering, what the heck does this have to do with me?
Don’t worry, I’m not going to ask you to start taking singing lessons, but what I am asking you to do is expand your range.
Each one of you has something unique to offer. But most people just hang back and stay safe. Instead of pushing the envelope to see what you’re capable of, you stay comfortable. You play Mary Had a Little Lamb instead of rocking out to Bohemian Rhapsody.
Freddie Mercury had a great singing voice, whether he sang a single note or all 32, but man is the world a better place for having heard his full range. He brought everything he had to the stage, and you must do this too.
Because here’s the thing: you’ll never know what you’re capable of until you push yourself to the limit. That means trying new things, saying yes when you’re scared instead of saying no, and realizing that no matter what, you’ll be ok.
Because you will.
Life is meant to be lived. Fully. Completely. What are you capable of? Expand your range by pushing the envelope. Watch and see how your confidence grows as you rock out on life’s stage.
Are you being fed? I'm not talking about actual food (though...I do hope you are also being fed in that way). What I mean is, are you feeding your heart & mind on the things that will strengthen you and increase your inner power? There are so many things that deplete our personal power, that we must be vigilant to feed it and nurture it.
Take some time this weekend to be fed. Do some self-care. Get creative. Contribute to the strength of others.
The Amplify Project was born from the idea of helping you change your communication from the inside out. We communicate who we are, therefore if we want to change what we’re doing, we have to change who we’re being.
(Whoa! Is that like deep, or what?)
My life purpose statement is: I am the microphone that helps people find their voice and amplify it.
And that’s where the Amplify Project began. You’re the amplifier; one cord runs from you to a microphone. This is how you get your message out to the world. But another cord runs from you to your power source; the things you plug into to help you stand in your power like your wants, values, goals and dreams.
So when talking about self-care I want to ask you, what are you plugged into?
If you’re like most people, you’re probably plugged into your phone, your device, your T.V., Facebook, Instagram, etc…
There’s nothing wrong with some downtime, that’s not what I’m saying. But when actual technology is all you ever plug into, that’s when you begin feeling depleted.
I, for example, took a break from social media several months ago. Outside of engaging with y’all, I’m barely on social media these days. (WHAT? George Bush died? I had no idea!) Before I quit, I’d find myself fuming about something someone said on Facebook, or angry about something in the news, and I was tired of feeling so pissed off all the time. So I quit.
Look, what you feed your body determines how your body feels. It’s the same for what you feed your mind. If all you’re plugging into is celebrity scandals, Facebook rants and political infighting, get some balance!
Instead, try taking care of your mind by plugging into what feeds you. That could be great literature, a movie that makes you laugh, the latest self-help book or an uplifting podcast. Heck, it could just be…SILENCE.
Plug into what feeds you. Body AND mind. This power business isn’t for amateurs. Self-care is what helps you TAP into your power.
"Creativity now is as important in education as literacy."
- Sir Ken Robinson, TED2006
Here’s something to plug into this weekend! A favorite TED Talk of mine.
I had the pleasure of hearing Sir Ken Robinson speak a few years ago when we were both speakers for the National Conference of State Legislatures annual conference.
I had been a fan of his for years and meeting him was a highlight for me.
In this TED Talk (it might actually be the most watched TED talk of all time, it was at one time) he talks about the importance of creativity, and how schools are designed to kill creativity in students.
Thought provoking and extremely funny, it’s a must watch.
The It Gets Better Project aims to turn this around by letting LGBT youth know there is help available and they are not alone.
From the website:
“The It Gets Better Project inspires people across the globe to share their stories and remind the next generation of LGBTQ+ youth that hope is out there, and it will get better.”
This organization is helping LGBT youth find and use their power. To learn more, donate, or get involved, visit: https://itgetsbetter.org/
Sari's passion is to help you TAP into your power from the inside, out. "Power Tools" provides real talk that gives you tools and reminders for tapping into your power instead of giving in to your excuses.