Intuitive Eating For a Healthy Body

If I could give you one piece of advice that would improve your health and help mend your relationship with food, it would be this: learn to trust your body.

If you’re here reading this, you’re likely among the millions of people looking for an expert to tell them how to get healthy.  It’s easy to understand why.  You’ve tried to make changes in the past, but you’re still not sure where you want to be.  You figure this is either because you don’t know enough, don’t have the time or maybe you’re just tired of failing.  Whatever it may be, you’re starting to think that you need extra help, and you’re right – but it might not be the kind of help you think it is.

When I first started out as a health coach, I was, what you might call, your stereotypical expert.  I shared all of my knowledge about health and nutrition with my clients.  I used motivational tactics.  I was helping people.  It was clear a certain amount of extra knowledge and support was useful to my clients, but as time wore on, I realized that I was never solving the fundamental issue most of my clients were struggling with: lack of self-trust.

It was around this time that I shifted towards an “intuitive eating,” approach to coaching. A lot of these teachings come from a body of thought called Health at Every Size (HAES) approach to wellness, which centers around mindful eating and tapping into your body’s inner wisdom about what, when, and how to eat. It also emphasizes cultivating joy, mindfulness, and body love into your life. This I realized – was a recipe for success.

A fear that comes up often when I begin to work with people using this approach is a fear that following your intuition will lead you to eat unhealthy food all the time. The fear is real, however, there are some tried and true methods for getting back in touch with you inner wisdom that will allow you to feel and understand cravings vs. what your body truly needs, as very separate. It’s just a matter of sorting out all of the interference and distractions, and relearning how to listen to your body.  A qualified coach can help you get there.

I encourage you to practice mindfulness and being present in your body.  Learn to trust your hunger and fullness. Trust your cravings. Trust the sensation of true satisfaction.  Trust your body to tell you what, when, and how to eat.  Engage in ways of moving your body that make you feel good.

Body trust is the path to freedom.

About the Author: Daxle is a holistic health coach, nutritionist, and certified intuitive eating counselor located in Oakland, CA, USA.  (San Francisco Bay Area). Through certification, but more importantly, her own personal journey, she knows what it really takes to become an intuitive eater, a joyful mover, and a body lover. She is committed to helping her clients learn how to listen to their body’s cues of hunger, fullness, and satisfaction in order to nourish themselves in the best possible way.  

Get Maximum Value From Your Expert Coach

The right information, at the right time, can make all the difference in anything you want to do. But it’s not just information you need, it’s implementation. One powerful way to get the information you need along with someone to hold you accountable for action, is by working with an expert trainer, coach or consultant.In this article you’ll learn six key elements for getting the most from your expert investment.

(1) Be coachable.

Most people aren’t very coachable. A lot of times people come to a conversation with their mind already made up. Many are simply looking for the expert to validate their preconceived notion about what to do. There’s nothing wrong with getting validation, but it’s important to come to the conversation with an open mind and a willingness to travel outside of your assumptions to see and benefit from new possibilities. To get different results, you must first be willing to see and do things differently.

(2) Pay the fee.

Obvious? This is not about money, this is about belief. Most experts help because they derive a great deal of fulfillment and satisfaction from their ability to make a difference in the lives of others. They will often give more to those who value and appreciate them and their expertise. Don’t haggle with the expert because you’re trying to save a few pennies. There’s nothing wrong with negotiating in life—you should—but when it comes to expert advice, pay the fee and pay it happily. You will typically gain greater value from the expert, and you will have a stronger motivation to put what you learn into action.

(3) Prepare in advance.

All the most effective coaches and consultants provide questions for clients to answer prior to the session. This helps them to help you, but it also helps you to focus and get better results. Beyond the questions they provide, it’s important to invest time thinking about what you actually want to accomplish. Make a list of questions to ask. Then, go deeper and refine each question to focus on the specific result you want. It’s also important to remember that you don’t know what you don’t know. Throughout the conversation, ask the coach or consultant if there are questions you should be asking that you don’t know to ask.

It’s also a good idea to read or study any materials available from the coach or consultant prior to the conversation. Does the person write a blog? Have they authored a book or published a home-study course? Buy and read what they have available. This will help you understand the person’s philosophy, methods and teachings so you can ask better questions.

(4) Focus on the 20%.

There is a ton of good-to-know information on every topic. There are also a handful of must-know secrets not commonly known or understood by the masses. This is the true value of working with an expert. Knowing the two or three things that matter most helps you to succeed faster, often saving you hundreds of hours and thousands of dollars. This is what you are really buying. Your goal is not to get a personal seminar over the phone; your goal is to quickly learn and implement the 20% that is 80% of the result you want.

(5) Don’t take notes.

Don’t try to write down every word the expert says like a secretary. Instead, be present, ask clarifying questions and listen for the actionables. Also, ask for permission to record the conversation. For Skype, use software like Call Recorder. For telephone calls, turn on your speaker phone, and use audio software on your computer to record the conversation. Then, listen to the audio recording at least three times, and create a list of action steps. For longer consultations, get the audio transcribed using a service like

(6) Schedule a follow-up session.

You will gain exponentially more value from any expert by having a series of conversations with them. After the initial conversation, take action. Then have another conversation about your results and what you learned. You will see and hear the expert in a completely different way. You will also make progress faster with the accountability that follow-up sessions provide.

Bottom line: Working with an expert is one of the fastest ways to get from where you are to where you want want to be. Understanding and applying these six keys can make a night-and-day difference in the benefits you receive.

Whether you’re looking to get expert coaching or take workshops to improve your work life, relationships, health or overall self-improvement, popexpert has a class for you, and amazing instructors to chose from. Explore now!

About the Author: Ramon Williamson is a renowned Life Coach. In 1986, he helped pioneer the global life coaching movement, and is widely recognized as one of most experienced and effective life coaches in the world, having worked with more than 30,000 individual and group clients. He earned early recognition as a championship public speaker and was named one of the 21 best in business motivation by a national magazine. Today, he is a top-rated keynote speaker and seminar leader hired by Fortune 500 corporations, national associations and faith-based organizations.

Focus, direction and results for self-employed professionals with the income and freedom to enjoy a unique quality of life: © 2014 by Ramon Williamson. All rights reserved

3 Steps to Building a Mindful Company Culture – How Mindfulness Will Save Your Workforce

Talent retention. That’s the word on everyone’s mind when it comes to HR and company culture conversations.   And it’s a seismic problem.

  • Loyalty is at an all time low.
  • Mobility, all time high.
  • Millennial mindset makes it exponentially harder.

And booze fests deemed “team building” don’t work. Even skills training are not effective long-term (he writes, when a large part of the business I run does just that).

So how do we work towards making our staff, team and compatriots feel happy, fulfilled and downright at peace with the work they are doing right now?

In short, it’s an inside job.

Step 1: Reduce Stress by Calming the Mind

We must remember it’s not within our reach to make others happy. Only individuals that can do that for themselves. What we can do is lead the horse to water and teach tools to quiet the mind, nourish the spirit and develop a path to a routine that will reduce stress.

Build a regular practice of no distractions. Cultivate clear minded thinking time. Learn non-reactive habits, like turning off ALL notifications from Instagram, Facebook, Twitter, Snapchat and even text messaging. We get anxious and non-productive when we are constantly reacting to all this inane stimuli. It frays our mind and nerves, and we become disengaged with our work, and with our peers. It makes sense to set some time aside to enjoy that communication, in a mindful and focused way, but not at all moments of the day. A peaceful, purposeful mindset will do wonders for all, but especially our digitally native millennials.

Step 2: Avoid Burnout Through Acceptance Perspective

Provide perspective on how truly great it is to work in the industry. For my peers in Digital marketing, it’s easy. This is an ever-changing world that is dynamic and fresh with boundless opportunities for those willing to unlock the secrets of success.

Share perspectives, and support conversations, on the seemingly intangible – like how nice it is to work with great and smart people. Enjoy interactions with like-minded peers. Understand and discuss your work path and long-term goals. Think about the career journey, what the path might look like while allowing yourself to relish where you currently are. These small acts of reflection and gratefulness can do wonders to enliven the day and re-connect those in your organization to one another.

In the mindfulness world, it’s referred to simply as “acceptance.” To build a practice one person at a time, and to have that as part of a daily routine, truly is life changing.

 Step 3: Make Training the Catalyst to Life Practice

Nearly all training initiatives in every topical area, including mindfulness, create moments of inspiration but then 2 days later, fall flat into oblivion. The goal is to create enduring motivation. To find a training program that starts with inspiration, and has the day-to-day tools in place to capture that momentum and turn it into a life practice. Daily audio podcasts, weekly video workshops, like-minded support groups and so on. If you want real results, this is where it’s at. Not one more training!

In summary, begin to think about one person. How you can help them or even how you, as that person, can help yourself. Then translate that into a meaningful dialogue about how the company can facilitate such. And finally, act with the long-term in mind and do it right v. getting a nice pat on back for bringing in that amazing speaker who gave a 2 hour lecture. The results to your organization will fade as quickly as those feelings of hubris. Call it a day.

Good luck and may you go forth mindfully in this cauldron of chaos we call life.

About the Author: Aaron Kahlow is revolutionizing life coaching & work skills learning as CEO of Popexpert, leading online video coaching platform & marketplace. As one of the most recognized thought-leaders in the eLearning and Digital/Social Media space, Kahlow is most known well for his tireless globe trotting delivering marquee keynote speeches to over 67 cities in 21 countries and part of his personal passion. Kahlow can be found in the great city of San Francisco, working on the global expansion of “Teaching the World How to Live & Work Better” through Popexpert and related Institutes for Digital Transformation (Online Marketing Institute) and Mindfulness (Mindful Living Institute).

Work Life Balance, It’s Worth Working On

We all talk about “balance” but what does that mean? In a world where we are connected 24 hours a day, information is immediately available, and almost as quickly as it is presented it becomes obsolete. Things move fast, and so do we. Is it possible to have down time amidst this frenetic backdrop? Is it something we should strive for?

The answer is simply, yes. When we take time to care for ourselves we are happier, healthier and (here’s the important one to all those over achievers) more productive. Research shows that happier employees equal more productivity and greater profits.

Here are a few basic themes that thought leaders agree are important to balancing your career with your personal life.

4 Simple Steps to Achieving Work Life Balance


Set and maintain your boundaries at work. This means if you need to leave on time, leave on time. If you have a day off don’t respond to work emails. Creating good habits for yourself is like training a puppy. Consistency is key. Keep yourself accountable for maintaining good boundaries and you will find that after a while you’re able to use your down time to disconnect and recharge.


What do you value most in your life? Chances are it extends beyond productivity or reaching professional goals. Surely your values also include family, friends, health or overall wellbeing. Make a list of what’s most important to you and see if your life reflects that. Be as intentional about your personal life as you are about your next meeting.


Your time is important. Prioritize what you need to accomplish for the best outcomes. This will require some analysis and organization at the beginning and end of each day. Make a list, use an app, or text a friend your agenda. When you organize and hold yourself accountable to your set tasks, you will accomplish more. Seems easy right? As easy as it seems, it is as easy to forget to do when you are grinding through your daily routine. Dedicate 10-15 minutes at the beginning and end of your day to planning your next moves.


Communicate your needs when it comes to work and life. Is it excruciating to drag yourself out of bed in order to get to the office by 9 but you have no problem staying until 8 or 9 at night? Check with your boss about adjusting your schedule. It will alleviate that “I’m late again” anxiety and will release the resentment that follows, knowing you are putting in more than 40 hours per week. Do you need to leave early on Thursdays to catch that spin class? Let the people in on what you need in order to be a more productive employee and they will respect you for it. In turn you will feel a sense of respect for yourself and higher ups.

It is also important to be honest about what you can give your loved ones. If it is difficult for you to make a 7 pm dinner, ask to push it back to a time that is more convenient for you. In an ideal world we could keep every commitment and appease every colleague, friend, and family member, but that’s not realistic. Try communicating your needs with your family or partners about work. If it’s a tough week ask for some extra support. Make plans to do something special when things lighten up and then stick to those plans. If people in your life understand what is going on for you they are far more apt to give you what you need.

Sacrifices is part of achieving greatness,  but it doesn’t have to come at the expense of your well-being.

About the Author: Jennifer Byxbee is a therapist and creative arts therapies supervisor in New York City. She has worked as an art therapist for over 10 years  in a variety of settings. Art Therapy is a type of therapy that focuses on the creative process in order to promote self awareness, esteem and insight. 

How Mindfulness Can Help Your Mental Health

I bet you have a lot on your plate. I also bet you are a multi-tasker, doing many things to get as much done as you can in the little time you have.  Because of that, you probably rush through activities and don’t pay too much attention to what you’re doing.  If you consider work, family responsibilities and other commitments, it’s sometimes impossible not to always be on auto pilot.

What if you did your next task slower and with more mindfulness?  Do you know what would happen?  You would probably enjoy doing it more and you’d get more done.

How much of your time do you really pay attention to what’s happening in your life? How often does your mind wander away from one task onto others that are pending, or to daydreaming, to reacting to people’s statements or to wanting to be somewhere else? When you become mindful of yourself, others and life experiences, you become truly present and it’s that feeling of being present that makes your life richer.

What is mindfulness, exactly?  Here are some examples.  If you were mindful while driving, you would always be aware of how fast you were driving and be able to stay within the speed limit.  If you were mindful while eating, you would be aware of how fast you were chewing, how the food tastes in your mouth, and how the smells and texture adds to your enjoyment.  If you were mindful while talking, you would be aware of other’s body language, their subtle mood changes and the full context of the conversation.

What do you have to do to become more mindful?

  1. Practice doing what you’re doing more slowly and deliberately.  Just do one thing at a time and don’t rush through it.  Your actions should be slow, complete and focused.  In spite of all the other things you have to do, if you focus on just one task, you will have a better chance of completing it and feeling good about what you’re doing.
  1. Try not to fill your day with too many things.  If you have the need to finish them all, you’ll concentrate less on doing things well.
  1. Be in the moment.  Look, Feel and Hear. Your mind will wander, but bring it back to the moment and what you are doing.  You will find that the present becomes more vivid and fresh.   Your awareness becomes less clogged with unnecessary thoughts, feelings and images and that you remember things more easily.

Mindfulness requires practice, discipline and patience.  But along with that comes an awareness of how you respond to things, to others and to events that may even be difficult and painful.  The more you stay in the present, the better you will deal with things as they unfold.  Make today your most wonderful day and make tomorrow even better.

To create a truly mindful lifestyle, you must first master meditation. Start with an introduction to mediation with a class like Morning Meditation to ease into your practice.

About the Author: Amy Sherman is a psychologist working with individuals and couples struggling with personal and professional issues that have kept them from the happiness and joy they deserve. Amy is an established author, and was awarded first place winner of the 2009 Victorious Woman of the Month Award. She is also a contributing blogger for, and and connect on Twitter: @boomnetwork

Emotional Intelligence For Powerful Leadership

Have you ever felt emotionally depleted? Frustrated at the direction a project is taking? Overwhelmed by the responsibilities you’re carrying, or unsure of decisions you have to make? The answer is surely yes. Whether an executive leader or entrepreneur, you’re still human.

Today, people are pretty detached from their emotional and spiritual worlds. Can you blame them? Barraged by immense pressures at work and often a chaotic home life, it’s a miracle anyone takes the time to pay attention to their emotional state.

But you should.

At the core, human beings are feeling creatures, and our emotions dictate so much more than we’re aware, including decisions we make and actions we take everyday. Often times, this comes in the form of reacting to others. A lot of these reactive tendencies are built into our inability to attend to our own emotions, but this doesn’t have to be the case.

Everything you do takes emotional energy, but how you acknowledge, process and use that emotional energy is up to you. Leaders are people too, and like everyone else, have to manage the highs and lows that are their own emotions, and often, the emotions of others.

One of the greatest tools leaders can possess is the ability to be mindful of their own emotions, and be masters of emotional regulation. Mastering this allows leaders to be active, and not reactive. Akin to a seeing a train coming down the track, you can learn to see your emotions as they approach, use the useful ones, and discard those that are not. In doing this you’re able to approach each new conversation with a fresh mind, leave useless emotional baggage at the door, be less reactive, become a better motivator, notice before you reach ‘empty’ so you can proactively recharge and continue to inspire those around you.

Once you learn to become present, you’re on the right path to being able to regulate your own emotional state, to become an astute observer (and processor) of your and others emotions – and a powerfully empathetic leader.


About the Author: Lianna is the guest blogger for popexpert, and a lifetime learner. Connect on Twitter @Lianna_Turchin. 

Ignite Confidence and Fulfillment With a Mindful Image

You may be educated, experienced and accomplished, but if you aren’t confident about the image you project in the world, you may feel unfulfilled and fail to reach your full potential. If your image doesn’t communicate the intended message, presentations may be overlooked, great ideas may not be heard, and your genius may not be understood.

Your personal and professional image includes: 1) your visual signature, which is head-to-toe appearance; 2) your verbal communication—not only what you say, but how you say it; and 3) your body language; movement, posture, body position and gestures. All of these elements together comprise your personal image: appearance, voice and body language.

It is absolutely possible to mindfully upgrade your personal image to an authentic and confident expression of your full potential. This process doesn’t have to cost much, but it does involve thoughtfulness, intention, preparation and consistency.

For every encounter you have with a colleague, co-worker, client or customer, for every event, project, or meeting, before you even get dressed and get out the door, ask yourself three questions.

1)        What is my intention for this meeting?

2)        What do I want them to “get” about me?

3)        What do I wish to communicate visually, verbally and nonverbally to everyone with whom I am meeting?

Your answers to these questions should mindfully direct the choices you make regarding your appearance, your speech and your behavior. What you wish to communicate to whomever you will be with will determine your choice of clothing, accessories and hairstyle, as well as what you say and how you behave.

For example, if you are meeting someone for coffee at Starbucks in a rural town, you might want to give the message that you fit in, that you are part of the community, and want your companion to feel comfortable. So you dress accordingly, expressing who you are genuinely, but appropriately for the time, place, climate and situation. But if you are making a sales presentation to an important potential client in a major city, your appearance, voice and behavior will be somewhat different, of course. You’ll need to dress and speak and behave appropriately, albeit genuinely, for that situation as well. In that case, you’ll most likely wear a suit and leather shoes, your grooming should be impeccable, your speech will be more formal, and your behavior should be organic, yet more restrained than at the coffee shop meeting. Right?

But how do we know what to wear for that upgraded image? Well, it’s like deciding what to make for a wonderful meal; you may need some inspiration from a cookbook or magazine that specializes in the type of meal you’re planning. It’s the same principle for knowing what you need for the image you would like to project: look in magazines. Get a few different lifestyle magazines, appropriate for your desired style. See what you like, what kind of clothing gives the impression that you would like to express. What “looks” in the magazines express how you wish to be seen?

The next step in making that wonderful meal is having the ingredients in your cupboard. Similarly, for any meeting, event or presentation, you’ll need to have the ingredients for an updated image in your closet. If not, you need to acquire the necessary items. So make a list of needed items and shop.

What you wear should make you feel 100% genuine, confident, comfortable and attractive. Therefore, only buy what fits you, flatters you, and sends the message of how you wish to be known in a particular circumstance. Do not waste your money on anything less.

Give yourself time for preparation. You wouldn’t start defrosting the turkey an hour before your guests arrive, right? Be mindful of what needs to be done for preparing your confident image for every situation. Are clothes clean, odor-free and wrinkle-free? Do they fit properly? Ladies, how much time will you realistically need for hair and makeup? Check your posture, whether you are standing, sitting or walking. Posture communicates a lot—much more than you’d think.

Have intention, direction and consistency to how you wish to be known for every situation. For each instance, adjust your visual appearance, your clear voice and your purposeful movements to communicate your desired message.

Image matters; it’s how we communicate in the world, visually, verbally and nonverbally. Yes, it’s a lot to think about. But it’s worth it. The more you practice these principles, the more automatic they become.

Self-satisfaction and fulfillment come from within. They evolve from routine and habitual mindful choices. If you are honest with yourself about who you are, what you want and how to achieve those things, solutions can come easily to relieve stress and gain confidence.

As the year unfolds, you will be given many opportunities to share your gifts, talents and wisdom with your family, your business, and the world, that only you can give – be ready.

About the Author: Marian Rothschild is a Certified Personal Image Consultant, speaker and writer on image, style and leadership. Marian consults and coaches professional men and  women on their visual, verbal and nonverbal communication for executive presence and stellar success. Her award-winning and bestselling book, Look Good Now and Always, is available on Amazon. Get help with your head-to-toe appearance, wardrobe, voice and presentation for authentic confidence. Visit, then call 720-933-9247 to set up your assessment and consultation or Skype interview. Don’t wait: Look Good Now.

Intimacy With the Present Moment

At the core, mindfulness is about cultivating a deep intimacy with the present moment. It is about being with what is. It is about feeling into the richness of our moment-to-moment experience without distracting or running away. Sometimes what is, is not how we envisioned it to be. Much of our lives are spent living in the resistance to what is, leading to discontent and dis-ease.

In today’s world, we are constantly feeling like we don’t have enough time. We are irritated when our time feels wasted. This discontent and anxiety, stemming from the constant narration of how we think we want things to be different, leads to anxiety, stress, and other mental factors that play a role in the development, perpetuation, and recurrence of illness at both the individual and cultural levels.

As people, we have a profound desire to feel open, content, and connected with of all life. All people desire a sense of inner control, competence, self-confidence, creating and sustaining healthy relationships, having a sense of meaning and purpose in life, increased happiness, and less distress. Meditation and mindful lifestyle practices teach us how to be aware and responsive to the thoughts, emotions, sensory impressions, conversations, and information entering our awareness, rather than repressing, judging, or reacting to them.

Mindfulness meditation involves finding a physical posture that is relaxed, but alert, bringing your awareness to your breath, and purposefully examining the nature of your thoughts, sensations, emotions and reactions non-judgmentally. This practice has been demonstrated to provide measurable benefits to health and well-being, especially for those experiencing stress, depression, and anxiety.

When we embody mindful awareness, we are better able to integrate the cognitive, emotional, somatic, and social aspects of our dynamic experience. We are able to be with what is, whether bliss or agony, and allow it to take its natural course and to move through our experience. Regularly practicing mindfulness meditation begins to generate changes in our presence throughout the day, impacting the choices we make that shape our lives.

Taking a participatory, empowered and socially-responsible approach to our own well-being, through the practice of mindfulness meditation, has the potential to improve both individual and social health and well-being. Learning to practice listening to our experience without distraction or reactivity eventually inspires us to address our most important needs – the longing of our soul for meaning, purpose, and fulfillment. When we become willing to be intimately present with all that is, we can truly know our most authentic self. And that is an experience worth our time.

About the Author: Megan Lipsett is a recent graduate of the Integrative Health program at the California Institute for Integrative Studies (CIIS). Megan teaches Mindfulness and Optimal Wellbeing and Sustainable Health and Ecology at CIIS. 


How To Make The Right Decision

Friends cliff jumping into the ocean, summer fun lifestyle.

Yes or no? Stay together or break up? Change careers or stay put?

Oh the discomfort of feeling stuck in indecision!

We try to figure out the best decision – analyzing all data – thinking hard about what to do – running lists of pros and cons in our heads.

Is it really possible to know the best choice to make before we’ve even made it?

Rather than wading in agony, debating what to choose, JUST CHOOSE. Make a choice and align your energy with what you choose.

Rather than worrying about making the right choice, make a choice and then make it the right one.

The Universe will give you feedback along the way to drive you to the next stage of your life.

Surrender the decision and ask to be guided. Make a decision on what feels most aligned and then JUMP. Don’t look back, just go.

The net will not appear until you jump, free fall, flail, calm down and suddenly…it will catch you.

Don’t stay in the stagnant energy of indecision – it will get you nowhere.

There’s no such thing as a wrong decision…as long as you choose something and line up with it in faith.

Certainly there are ways to center yourself to be sure you make a choice from a peaceful, fearless place. Turn to meditation, mindfulness, mantra. Become the awareness so that you aren’t victim of your thoughts. Your mind will offer you a million thoughts per second to keep you from choosing anything at all. Calm yourself first then decide.

I made a week long video series with PopExpert to help you do exactly that. Learn to wake up with a practice that will connect you deeply to your Intuition and creativity. (link this to the sales page?)

Shine bright. Love big. Find Freedom.

Loving you from here,

Jump on my daily morning emails at
Sign up for coaching with me on popexpert HERE

Why Your Brain is the Control Center to Optimal Health

Most of us know how much better we feel when we are eating healthy foods, compared to that dreaded feeling of eating too much in one sitting, or eating junky processed and sugary foods. The end result is that sluggish, tired feeling that is a glaring reminder of the negative health effects happening inside our bodies.

Continue Reading…