Water the Seeds of Your Life

Do you have a small idea that sounds like something you would really enjoy doing?

Think for a moment. What is it that you want to do?

Is there someone or something in your life making you believe you should not reach this goal?

What is it? What is the fear that is holding you back from achieving your goal?

How do you feel when you imagine that you have obtained the goal?

Do you feel happy where you are in your life right now? Will you be happy if you never even try?

What if you started to water that seed in your life? What would happen if you gave it the nurturing that it needed to grow?


What if you started to succeed at it, and even knew how to manage the money and responsibilities as they come?

What would happen then?

Your fear of looking stupid is holding you back. The seeds in your life that seem very small- don’t have to be small.

Stop worrying about the “what if’s” and just start trying. Start the forward movement.

Do you want to know a secret? Every single entrepreneur is used to failure. Some of us even enjoy it. We know that when we are failing- We are growing. We know that even if the path doesn’t work out- we can take another path. We continuously water those good seeds.

I just saw a quote on Instagram that said “I have not failed. I’ve just found 10,000 ways that won’t work.”

You become what you spend your time on.

If you are constantly second-guessing what you are doing, and having negative thoughts about it, it will only make life harder for you. FOCUS on the things you did WELL rather than the things you did not do well. Those are just growing experiences (which I also consider a win)


What is your goal? What are you afraid of? What is holding you back? How are you going to overcome it?


Have a kick-ass Labor Day weekend, my friends. Stay safe.

-Coach Sause

Trouble Finding Motivation?

Sometimes it can be difficult to motivate yourself. In the military, we didn’t have to worry about doing that, because we had Drill Sergeants and our commanding officers motivating us! Now we are civilians, and we are accountable for own motivation. So where do you find it? If you’re stuck in a rut, how do you climb out?

A good place to start is by writing down your vision. Where are you going? What will you be doing there? Close your eyes and imagine yourself where you would be happiest.

Where did you see yourself?

How much work/money will it take to get there?

Is there a consequence that might arise if you reach this goal? What is it?

Your vision is the start.

Write down all of the things you do throughout your day.

Do any of these things align with your vision? What things do you need to cut to make you feel like you are on the right path? What things do you need to add to the list of things you are doing on a daily basis?

This should give you a little motivation to start doing the things you need to! I recommend starting with one or two habits at a time. You don’t want to overwhelm yourself. Creating new habits takes time.

If you are still finding it hard to change a habit, or add a new one- you can set yourself a reminder on your phone. Alarms work for me. You can also try changing your password (since you should regularly anyways) to something like r30mz (run 30 minutes!). I just made that up, but I am sure you can come up with some great ones that fit your needs.

You can also put in on your calendar. Write a reminder from your future self. This is a trick that a lot of athletes use is to find motivation. They write on the calendar “went to the gym!” in bold letters, that way you feel more accountable to make it to your own appointment! (appointments with yourself are the most important ones!)

Another great way to find motivation is to have an accountability partner. Your accountability partner does not have to be local! If you have a friend that is far away, they can still help. You can schedule times to both work out at the same time, or simply have them check in with you.

Write down your vision, make note of your daily routine, check to see if those two things are aligned. If not, make the necessary steps towards them aligning. Change your habits at the pace that works for you, I recommend one at a time.


I hope that you are able to enter your weekend with an open, curious mind, and you are able to enjoy all of the fruits life has to offer.


-Coach Sause

Embrace Your Success, Celebrate Your Victories, and Share Your Wins

I was speaking with one of my clients this week, and he told me that he was removing people from social media because he wanted to post workout videos of himself, and didn’t want to come off as egotistical. Something he was working very hard at, he was hesitant to share because of judgment. I am here to tell you that no matter where you go, or what you do- someone will always be judging you. That is something you cannot change. However, what you CAN change is how you feel, and your thoughts about it. You are in control of your thoughts and emotions. Where are your negative thoughts stemming from? Why do you care what other people think? Honestly, I want to know! ( a link will be provided below to send these answers)

Why are you nervous about sharing things that are amazing!? You should be proud of yourself. I celebrate every single victory that I have! I don’t go a single day without celebrating something.

I was nervous at the beginning of my journey to becoming a life coach. I would post inspirational photos & videos of myself on my social media, and if they didn’t get many likes, I would delete them. I was afraid of looking silly. What I have learned is that if you reach only ONE person, and your content positively impacts them in some way, then you have a win! A reason to celebrate!

Maybe that single comment or photo is someones “reason why”. Sharing things that are positively impacting you can make such an incredible wave.

If you are worried about someone not liking it, or even saying something negative about it- I strongly urge you to ask yourself why they are in your life in the first place. Going further, whatever it is they say will help you grow. No matter what it is! You may be growing in the sense that you have the strength to ignore or remove them from your life, or maybe they have something helpful to say, that might be just a little scary to hear because you aren’t sure if you’re ready to make whatever that move is. There is no sense in holding yourself back. Be open to suggestions. If they are bad ones, just continue on with your day. No harm, no foul.

If you are investing your time in something, and you are proud of your work- you shouldn’t be hesitating to share your success! The thing that you are scared to reveal that will actually change someone’s life for the better. 

It is okay to live a healthy lifestyle, and it is okay for you to want better for yourself. If you find that the people in your life are holding you back from wanting, or doing that, you need to think about closing the gap (there will be a video referencing this term below). You should never hold yourself back from doing something that is best for you because of judgment from other individuals around you.

If you are doing something you are proud of- DO NOT hesitate to share it. Live your life free of judgment, and focus on your wins rather than what other people think of it. If it makes you feel good, continue doing it. Have the courage to share it knowing that you may positively impact someone. Close the gap on people that make you feel inadequate, or aren’t positively contributing to your life.



There will be more about “Closing The Gap” in upcoming blogs. Stay tuned!

Make your goals work for you!

Every week I make a list of THREE things that I want to accomplish. Within that week, I have many other lists that I make, but my main focus is those three things. It is important to set goals, however, it is more important to set goals that are achievable. No matter what craziness is going on in my life- I remain calm, and focused on my weekly goals. I have a planner that I use specifically for my daily goals, or “to-do list”. This is not my weekly goals. My planner is a way for me to keep track of smaller things that I want to accomplish while I am reaching for the ultimate goals. When I first started practicing this technique, I was writing down things that seemed very minuscule. For example, getting out of bed, and getting myself ready. We all know how hard that can be sometimes, especially when you are experiencing depression. Something about the physical action of having a list, something to cross off, it made me feel like I had a minimum expectation of myself. Even if I was getting up, and doing my hair and makeup, and then just sitting around the house- I was still starting to feel better about myself. I don’t have to write down “get up” on my goals anymore, because I did it for so long, it became a part of my life. Now I am writing down long term goals, and things I never dreamed of.

I encourage you to make three attainable goals for this coming up week, and NO MATTER WHAT- make sure they get accomplished. If your goal is to exercise, and you know that you struggle with this, make your goal very small. 5 minutes of exercise, three times a week is 15 minutes of exercise that you were not doing before. That’s better than nothing, right!?

I know that you have come this far, and you have everything it takes within you to make this leap towards success. Remember, as always- You are smart, you are lovable, and you can do anything that you want to. Make a wonderful rest of your week.


-Coach Sause

Equanimity- Having Control

In my meditation service this week, we discussed equanimity.  Equanimity is a state of psychological stability and composure which is undisturbed by experience of or exposure to emotions, pain, or other phenomena that may cause others to lose the balance of their mind. The virtue and value of equanimity is extolled and advocated by a number of major religions and ancient philosophies. It can be easily construed with suppressing your emotions. That is not what equanimity is about AT ALL. We all have emotions, and it is more than okay, as long as we have control of them. We can try as hard as we want, but our feelings will never go away. There are a lot of things in our lives that we cannot control, however, we do have control of how we react.

If someone cuts you off in traffic, you can become angry, and curse them til you are blue in the face, but what good will that do?  You can make the decision to move away from them, and go on enjoying your day. Let them cause an accident elsewhere. You will notice that if you become upset about an incident, it will follow you throughout your day. Maybe you bring it up to a co-worker later on, now you have infected them with negativity. I personally don’t like to hear negative things, and I try to avoid talking about anything that will make someone else feel negative.

Having control of the way you react to situations requires practice. Try to be understanding of what the other person may be going through. You can choose to be happy. You only have control of yourself, what will you do with it?

If you are interested in meditation or how it works- PLEASE feel free to shoot me an email! I would love to chat with you about it.