Choose On Purpose Podcast with Becky Plautz
Join me on the latest “Choose On Purpose Podcast with Becky Plautz” episode for a journey from daydreamer to visionary! I share how I went from a challenging past into a purposeful and successful life. We dive into intention, dreaming, and action as I share how I conquered mindset hurdles to achieve extraordinary milestones.
In this episode, I talk all about the power of having a crystal-clear vision. Think of it as your personal growth GPS, guiding you through decisions and helping you build positive habits. I also share the pitfalls that make crafting a vision challenging, from societal conditioning to the fear of imperfection. I share insights on upgrading your identity, shedding baggage, and embracing the messy beauty of the visioning process.
Tune in now to learn more about my story. If you are looking for support in achieving your goals and dreams join my Empowered Living Membership. ELM is a vibrant community where we turn visions into reality using neuroscience-based process. Imagine having your own crew cheering you on as you become a manifesting machine! This membership is all about accountability, support, and growth – the perfect ingredients to reach your full potential.
Be sure to like, subscribe and listen to the Choose On Purpose Podcast with Becky Plautz!
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Dogs Help Us Live Healthier Happier Lives
Happy Dog Month! This month we honor our loyal, tail-wagging companions and the amazing ways that they enrich our lives. Beyond being the source of endless cuddles and joy, dogs are natural catalysts for positive routines and help us improve our personal well-being. They encourage us to embrace routines, self-care, and self-love in a way that benefits both them and us.
The impact that dogs have on us goes even deeper. Many studies have shown that having a dog can lead to a longer, more fulfilled, and happier life. The presence of a dog is synonymous with companionship, an unwavering bond that combats loneliness and elevates our mental and emotional states. Scientifically, dogs have been found to lower stress levels, reduce blood pressure, and increase the release of oxytocin – the love hormone. Whether it’s a walk through the park, a game of fetch, or a cozy evening on the coaching, every interaction with our dogs contributes to positivity in our lives.
Let’s take a moment to appreciate all the reasons why having dogs is truly amazing:
- Unconditional Love: Dogs have an unparalleled ability to love us with all their hearts, no matter what. Their loyalty and affection create an unbreakable bond that warms our souls.
- Stress Relief: Spending time with dogs has been scientifically proven to reduce stress and anxiety levels. Just a few minutes of cuddling or playing fetch can turn a tough day around!
- Increased Exercise: Dogs are natural fitness buddies! They encourage us to get moving, go for walks, and explore the great outdoors together.
- Social Connection: Having a dog opens doors to meet new people and form meaningful connections. Dog parks, walking trails, and pet-friendly events become perfect opportunities to make friends.
- Emotional Support: Dogs are excellent listeners and offer a comforting presence during challenging times. They sense our emotions and provide genuine support without judgment.
- Improved Mental Health: Interacting with dogs releases oxytocin and dopamine, the “feel-good” hormones, which can boost our mood and overall mental well-being.
- Joy & Laughter: Whether it’s their hilarious attempts at catching their tails, their enthusiastic zoomies that defy all laws of physics, or their adorable confusion when encountering their own reflection, dogs remind us to embrace the lighthearted side of life.
- Security: Many dogs possess protective instincts, making us feel safer and more secure in our homes. They alert us to potential dangers and are loyal guardians.
Dogs have a profound impact on our lives that reaches deep down in our hearts. Dogs have proven to be much more than just pets, these loyal companions are sources of unconditional love, stress relief, and emotional support. Having a dog encourages us to create healthier routines and overall live healthier and happier lives.
How are you relating to time?
Is it just me or is time going by REALLY fast these days?!?! I’ve been noticing in the past few years that it seems like time is going by faster and faster. And for the past few months I’ve been doing an interesting experiment in how I relate to time!
If you’re constantly seeing the world as going by too fast and you’re saying “I don’t have enough time” you probably have fast-moving thoughts and a focus time scarcity. This makes it easy to go through your day saying to yourself that you don’t have enough time. And whatever you believe becomes true, so those thoughts actually do speed up time for you!
When I was writing my book I kept telling myself that I didn’t have enough time. I was frantically always trying to get everything done and balancing my coaching business, the book, and the clinic. This reminded me of the first time that I noticed time scarcity in my life.
Time is actually a made-up construct. I had been exposed to the concept a couple of times that you can bend time. YES THAT’S RIGHT, YOU HAVE THE POWER TO ACTUALLY SPEED UP AND SLOW DOWN TIME!!! When you focus on presence in the moment, you slow down time (think about the last time you were waiting for food in the microwave or holding a 1 minute plank – it seems like time has never gone so slow!). When you’re focused on the future, your to-do list, the clock ticking, and anything else besides being present in the moment, you actually speed up time.
So I started to play with time. I noticed that time was going by quickly and I was always saying to myself “I don’t have enough time.” I was living in a place of time scarcity and I noticed that I had been watching a lot of cooking shows like “Chopped” where the contestants were constantly racing against the clock. I reflected a bit and decided that I was going to cut these shows out for a while and see how things went. Unsurprisingly, I immediately noticed that I had a much better relationship with time. It is crazy how what you consume can affect your life so much because all of the tv, ads, music, etc we let into our minds is actually programming us on an unconscious level.
So my recent experiment was back to playing my with experience of time. I practiced being present in the moment. Putting less things on my to do list. Spending even more time in meditation, visualizing, breathwork, and just being (yes sitting and literally doing absolutely nothing – it’s surprisingly difficult). Low and behold my days have felt a lot longer, I feel more accomplished, relaxed, centered in my energy, grounded in my body, business and life! It’s been amazing! Magically I’m working less and getting more done!
It comes down to being intentional! Living your life intentionally is the most amazing gift to improve your overall life quality and satisfaction however it takes multiple little steps to get there.
If you want to release your time scarcity and start intentionally living the life you love, join the Empowered Living Membership Now!
The #1 Supplement To Reduce Your Stress Levels Dramatically Stress is at an all time high these days!
Time is going faster than ever and there’s a million things to do. Add on the feelings of needing to make up for lost time from the past few years and the stress we experience is off the charts!
Chronic stress is terrible for every aspect of your life. Not only does it increase risk of heart attack and stroke, it takes down your immune system so you’re more likely to get sick. It also decreases your digestion while increasing your hunger so elevated stress hormones literally makes you fat! Increased muscle tension, decreased sleep quality… the list goes on and on! On top of these physical effects, the mental effects are even worse – negative mood & mindset, anxiety, depression, increased addictions (to substances, social media, or anything else).
Stress is overwhelming.
As a busy entrepreneur that manages 2 businesses, best selling published author, and a committed wife and dog mom, I know a lot about stress! Everything really got worse earlier this year when I was publishing my book. Not only was I racing to meet the due dates for the book, I was working through a laundry list of publishing steps, and doing a TON of marketing to get the message of my book out there (I went to 24 networking events in 30 days!). Sometimes it seems like no matter what I do there’s no way of ever catching up because the world is moving so fast! Not only was I living in a constant state of stress, every aspect of my life was suffering. I was hardly sleeping – it would take me hours to fall asleep and then I would wake up repeatedly in the middle of the night with my mind racing. I had no time for any relationships in my life. My husband had to take on a bunch of extra responsibility to support me, which made me feel guilty and stressed. Plus publishing the book was a financial stress because of unforeseen costs, I invested triple the amount I was expecting to. And my anxiety was higher than it had ever been. Pushing to meet due dates and balance my businesses, I was cutting corners on my self-care time (even though I know better).
One thing that reduced my stress by 75% in 2 days.
Add on the natural roller coaster of publishing a book, and it was a wild ride. On the good days I was riding super high and on the bad days I was lower than I’ve been before. After a while I noticed the reason WHY my anxiety was so high and I had been suffering so much. In cutting corners in my self-care time, I had stopped taking my probiotics! You see I have been taking Amare FundaMentals probiotics everyday for the last 5 years. These probiotics are a LIFESAVER in reducing anxiety, depression, and helping your body better cope with stress! After taking them for 2 days I noticed a significant difference! My anxiety was down by 75% (even though I still had the same amount of things on my to-do list, I felt more capable of handling them). The overarching sense of doom and fear that my book would flop went from crushing to totally manageable. I started sleeping better on the second night and stopped waking up with racing thoughts. I was kinder to my husband and started taking more time for my self-care because my stress was no longer crushing. Literally every aspect of my life got better because I felt better!
Scientifically Proven to Reduce Stress
The cool thing about Amare is that it’s not just me. This probiotic is specifically formulated and scientifically to reduce anxiety, depression, and stress.
Here are the results from the scientific study:
- Lowers tension by 45%
- Lowers depression by 55%
- Lowers anger by 54%
- Lowers fatigue by 64%
- Lowers confusion by 43%
- Increases vigor for life by 44%
Ready to reduce your stress levels?
Have you wished that there was a magical pill you could take that would dramatically decrease your stress levels to help you feel more calm? The Amare FundaMentals is it! These are the most incredible supplement I’ve ever taken, so I’ve joined the Amare team to help spread the word about the amazing benefits!
Don’t take my word for it, try them for yourself! One of the amazing things about Amare is they offer a one year money-back guarantee on all of the products (anything more than 60 days is unheard of with supplement companies). This is because they truly believe in their products and stand behind their effectiveness!
Place an order for these probiotics to start reducing your stress today! If you have questions or would like to chat with Kitty to find out if these are right for you, feel free to book a FREE 30 minute call.
Mirror Work Works!
Mirror Work Works – How to Improve Your Self Love!
Self love is an essential key to living a happy life. One of the most effective tools for increasing your self love is mirror work. Mirror work is a very simple concept – it involves looking at yourself in the mirror and saying/thinking nice things about yourself. Although it’s a simple concept, it’s not always an easy practice. I highly recommend doing these exercises if you want to improve your self love and acceptance.
How Does It Work?
When you look in the mirror, your emotions about yourself are reflected back at you. Whatever you are saying to yourself in your head is visible in the emotions on your face. If what you are saying to yourself is not very nice, this can be a challenging exercise at first. Thankfully it clearly shows you what thoughts you will need to shift if you want to improve your self love and live a joy filled life. And that’s the beauty of mirror work, it helps you become much more aware of those background thoughts you are saying to yourself, which is the first step at increasing your self love and the first step at shifting your mindset! The great news is that once you get into the habit of doing this regularly, it starts to become fun and you’ll learn to really enjoy this exercise!
Mirror Work Exercises
I recommend trying these exercises everyday for 21-30 days to dramatically improve your self love!
- Start off by smiling: this is one of the easiest places to start with mirror work. Stand in the mirror and close your eyes. Think about something (anything) that makes you really happy. Feel those happy feelings in your body and allow yourself to have a big smile from these feelings of happiness. Now open your eyes and keep smiling at yourself in the mirror for 1 minute. Notice how beautiful you are when you are smiling.
- Compliment and love yourself: this is the next step in building onto your mirror practice and can be added on after doing the smiling exercise. It’s very simple – look in the mirror and give yourself compliments out loud or in your head. They can be any kind of compliment (about your physical appearance, your personality, etc). Just spend 2-3 minutes complimenting yourself and saying “I love you” to yourself. Look at yourself as you would your best friend and simply be kind to yourself with your thoughts and your words. If you notice yourself having a not so nice thought about some part of you, be sure to find ways to compliment that part of yourself. The trick to this one is to look yourself in the eyes and say I love you to yourself so much that you actually believe it and the reflection of you says “I love you” back.
- Gratitude for your whole self: this is the most advanced type of mirror work. I strongly recommend working through the first two exercises before even attempting this last one. Again, the idea is simple – look at yourself in the mirror and give yourself compliments and be grateful to yourself for how amazing you are for 5 whole minutes. The catch? This exercise is to be done while you are standing in front of the mirror naked. Looking at every part of yourself in the mirror means that you can’t hide your negative thoughts about your body from yourself, they’ll be reflected back at you. Each time you notice yourself saying something negative, find a way to compliment that part of yourself. Although this may be the most difficult exercise, it’s definitely the most powerful and transformative.
Show Yourself Grace
Mirror work can be very tough in the beginning but the rewards make this exercise worth doing. Remember that like anything else, this is a process and it’ll get much easier with time. Even practiced people like myself can have negative reactions to looking at yourself in the mirror. Heck, I’m a mindset coach and I still catch myself occasionally saying negative things about myself when I look in the mirror. But I know firsthand how much this works! Fifteen years ago, I noticed that I never looked in the mirror. I would go days, weeks, even months without so much as glancing in the mirror and when I did I would grimace and say terrible things to myself in my head. After doing mirror work, not only do I now look at myself in the mirror, the vast majority of the time my first response is to say something nice to myself in my head. This exercise has helped me learn to love myself inside and out!
Benefits Of Mirror Work
The way you do one thing is the way you do everything. So if you’re saying negative things about yourself, you’re probably saying negative things about others and the world around you. So the benefit of loving yourself more will show up in every area of your life! Practicing self love daily will help reduce your overall stress and anxiety, boost your confidence and self esteem, increase your happiness and satisfaction with life, allow you to start living your full potential and so much more.
How else could your life improve when you increase your self love? Try it yourself today and find out!
Choose Happiness Today!
Happiness is amazing for your health! It improves your immune system, decreases your blood pressure and reduces stress in your body! However sometimes it’s tricky to feel happy when you’re stressed or unhappy in life. Thankfully it’s still possible to choose happiness no matter what the situation!
Here are some tips on how you can shift your mindset to choose happiness!
- Choosing happiness is NOT about ignoring negative emotions! It is very important to feel your emotions even if they’re negative! When you resist or ignore your negative feelings, they persist in your life and tend to get even louder. If you want to release negative emotions, it’s important to honor your feelings by acknowledging their presence and accepting the fact that they’re there. When you acknowledge and accept your negative feelings, you allow them to be released.
- Visualization is a great tool to shift into a feeling of happiness! Taking a moment to visualize things going well in whatever situation you’re in gives you a mental and emotional boost. The great thing about visualizing yourself as being happy is that the brain doesn’t know the difference between the visualization and reality. So not only are you normalizing the feelings of happiness in your body, you’re actually convincing it to shift into an emotional state of happiness to match the visualization!
- Gratitude is an excellent way to embrace your happiness. No matter what is going on around you, it’s possible to pause and find gratitude for things around you. If you’re in a negative situation this can be tricky but it’s still totally possible. By choosing to focus on gratitude, your choosing to see the silver lining in the situation and you’re consciously choosing to be happy in that moment!
- Positive affirmations & positive internal monolog are a great way to shift into happiness! Choosing to have an upbeat attitude and say positive things to yourself is encouraging and supporting. When you practice this you can have a great day and feel good no matter how much things seem to be falling apart around you. And similarly, positive affirmations are also programming your brain with positive things. Whatever we repeat to ourselves is programmed into the subconscious and it’s the job of the subconscious to make it true and find where it’s already present in our lives!
How is your self esteem? Here’s some self esteem boosting tips!
On a scale of 1-10, how high is your self esteem?
Having low self esteem can negatively affect many aspects of your life. It may interfere with normal day-to-day activities and even hinder your ability to create relationships. Low self esteem can affect both your personal and professional life in big ways. The good news is that there are ways that you can boost your self esteem!
Here are some things you can do to change your perception of yourself:
- Think positively and writing down 10 great things about yourself
- Reach out to loved ones and friends to ask them what they think your best qualities are
- Surround yourself with a positive and supportive people that are cheering you on
- Incorporate more physical exercise into your routine because exercise releases endorphins
- Do something with a purpose because helping others is a big boost in self esteem and gives you a greater sense of purpose in your life
- Plan and be proactive about what you need to focus on. Procrastinating or putting things off until the next day is a drain on self esteem and can make you feel overwhelmed
- Listen to your body – rest when you need to! We can often push ourselves which makes us feel drained and can cause us to focus on the negative aspect of ourselves.
- Make sure you eat right because nourishing your body is a necessity to have balanced emotions and mindset.
- Set time aside for yourself because self care is an essential aspect
If you’re having trouble looking on the bright side or want support in moving past some tough emotions, reach out to Kitty! She can help you start accepting and releasing the negative emotions and together we can start thinking creatively and help you figure out how to move past it!
Schedule a mindset coaching call with Kitty today!
How are you setting 2022 up for success?
How are you setting your new year up for success? January is the perfect time for reflecting on 2021 and planning what you want in 2022. Intentionally planning what we want to achieve in the new year makes us much more likely to reach our goals!
Here are some ideas of how you can set yourself up for success and be intentional on what you want to create this year!
- Vision boards: Vision boards are a fun way to see your goals on paper and put your big dreams out into the universe. Creating a visual representation of your intentions and goals that you can look at everyday is a great way to program your subconscious mind and shift your mindset to success.
- Writing out your goals – Journal on your goals and write down everything you want to achieve this year (and beyond!). Then choose the most important things on the list and create an action plan of how to get there. This will help you stay focused on what you want and give you the steps to get there!
- Creating intentions (themes you want to focus your year around): Set themes to focus on this year. Will you be bringing more gratitude into your year? Maybe you want to focus on being calm and centered. Take some time to think about how you want to show up and how you want to feel this year and set that intention!
- Start a new healthy habit: Create a new healthy habit for yourself. Do you have a morning routine that energizes you and mentally prepares you for the day? What about an evening routine that helps you wind down and get ready for bed. Focus on creating a new habit that will improve your life and your health.
- Create a schedule that incorporates doing more things that you love: In this new year, intentionally plan a schedule that you love, incorporate more time with your family, work in gym time, and blocks to relax. Intentionally creating a schedule that you love will make you happier day to day and you’ll always have something to look forward to!
- Make yourself a priority with consistent self care: Many of us tend to push our self care to the bottom of our to-do list. Self-care is incredibly important for our mental health and overall wellbeing! By filling ourselves up mentally, physically, and emotionally as our top priority, we are more productive, happier, and have better lives overall!
- Sign up for Kitty’s Believe, Receive, Achieve program, an all in 3 month journey to shift your mindset and transform your life! You will create a vision of your dream life and learn the secrets tips on how to bring this vision into reality. This program is designed to help you identify what is holding you back and release these blocks so that you can start living your best, most empowered life. In addition to learning tools and techniques, this program will teach you how to implement small lasting changes that will make a big difference in your life. This group launches on January 31st and is filling up fast, so reserve your spot here now!
Gratitude Guided Meditation
Gratitude is one of the most powerful things you can do to create a happy, balanced, peaceful life! This means it’s a great way to start the new year off on the right foot! Check out my amazing gratitude meditation focused on giving gratitude to your body!
How to set your year up for success!
It’s almost New Year’s Eve, so now is the perfect time to start thinking about 2022! What are some things you want to do differently this year? What are some improvements you want to make in your life this year? Here are some tips on how to set your year up for success!
- Reflect on the last year: Think about what worked and what didn’t work this past year. Was your self care lacking? Or maybe you didn’t get enough fruits and veggies in your diet. Try some of these journaling prompts to see what comes up for you and what you’d like to change in the new year: What went well for me last year? What accomplishments did I have? How did I improve my life? What do I wish I had taken more time for?
- Choose one thing at a time to focus on: Be intentional with your list of to-do’s. When making goals ask why you want to accomplish one specific thing and work towards that.
- Start a gratitude journal: Journaling is an amazing practice and habit to get into. One amazing way to practice journaling is to create a gratitude journal. Write down one thing daily that you were thankful for even if it’s as simple as not being stuck in traffic that day. In practicing gratitude you’ll start to notice you’ll look at the world a little differently.
- Try something new: Trying new things will open your eyes to new opportunities. Try out a new sport like pickleball or a new type of exercise like Zumba. You might even find a new hobby that you love!
- Write a personal mission statement or mantra: Do you have a mantra for the type of person you want to show up as? Create one for the new year and remind yourself of it daily.
- Slow down to gain momentum: Take some time everyday to think, plan, and slow down. You’ll become more aware of your dreams, and goals and you’ll gain clarity to move forward.
- Make new connections: Attend a networking event or reconnect with an old friend. Meeting with others will open new doors, and provide new perspectives.
If you want any help creating new habits, shifting your mindset, or improving your self care, check out private coaching with Kitty. She can help you create lasting changes with ease! Schedule your complimentary 30 minute discovery call!
