5 Bible Verses for Renewal

Have you ever gone through a time when the thoughts that continually whirl around your mind are critical, overwhelmingly negative and limiting? This kind of stinking thinking can be exhausting. If you are looking for a way to begin to begin to renew your mind, these tips and scriptures can be beneficial to you.

The first thing to do, to begin your renewal, is to ask God to cleanse you and fill you to overflowing with His holy spirit. Ask that He guard your thoughts and direct your mind to focus on what He would have you think about. Thoughts that are honouring, pleasing and filled with thankfulness.

Next focus on God’s word. Read scripture that focuses on renewal. Verses like these 5. Want a handy copy of them for yourself, directly download your free copy here: 5 Bible Verses for Renewal

1.) “Yet those who wait for the LORD Will gain new strength; They will mount up with wings like eagles, They will run and not get tired, They will walk and not become weary.” Isaiah 40:31

2.) “And do not be conformed to this world, but be transformed by the renewing of your mind, so that you may prove what the will of God is, that which is good and acceptable and perfect.” Romans 12:2

3.) “Create in me a clean heart, O God, And renew a steadfast spirit within me.” Psalm 51:10

4.) “Forget the former things; do not dwell on the past. See, I am doing a new thing! Now it springs up; do you not perceive it? I am making a way in the wilderness and streams in the wasteland.” Isaiah 43:18-19

5.) “The faithful love of the Lord never ends! His mercies never cease. Great is his faithfulness; his mercies begin afresh each morning.” Lamentations 3:22-23

Finally, take comfort in the fact that God loves you! He is happy to walk with you through whatever you are going through. He wants to help you. Spend time praying and listening to Him; then ask Him for the strength to walk where He’s leading you. To keep your mind firmly focused on His amazing plans for you. Guard your mind sister, let go of limiting beliefs; let go of stinking thinking. Instead, allow yourself to focus on how much God is eager to begin to renew you.

Top 5 Summer Self-Care Tips

1.) Take a break from technology! There’s something to be said about taking time off from technology. Most of us reach for our cell phones as soon as we wake up, we keep checking social media throughout the day, we binge watch our favourite shows on Netflix. What if we choose to intentionally detox from tech once in a while? One of the best things you can do for your self-care this summer is unplug a bit. Take a day off of technology each week and give yourself a chance to reconnect with yourself and your loved ones. Be present and connected with those you love. Hug them, hold their hand, look into their eyes, listen to the cadence of their voice. You’ll be caring for them as you work on caring for yourself too.

2.) Participate in playful activities! This is a fun one! What summertime activities did you love as a child? Riding your bike, doing cannonballs into the pool, jumping hopscotch; roasting marshmallows over an open fire? This is a great time to re-connect with your inner child and enjoy those activities again! You get active, you introduce your kids to something you once enjoyed, you smile and laugh together and make beautiful memories this summer.

“Be present and connected with those you love.” [Tweet this]

3.) Plan a staycation! There are so many fantastic things to do locally in the summer. Wherever you are, grab your family, put them in the car and go do something fun together. Laugh, take pictures, make memories. The important thing is that you’re taking the time to do something to fill your cup. At a loss for where to begin? Try and attend any summer festivals with music, food and fun — those are three simple ways that are good for nurturing the soul.

4.) Spend time near water! There’s something about being by a body of water. Bring a good book, sit and allow your cares to drift away. There’s something about the sound of moving water that’s thoroughly soothing to the soul.

5.) Savour fresh produce! In the summertime, many delicious fruits and vegetables are in season, so challenge yourself to try a new fruit or veggie every single week! You’ll enjoy the yummy goodness of seasonal produce and your body will absolutely love it.

Where are you planted?

Some of us have healthy roots, strong stems and beautiful leaves. Today, I want you to look at yourself a little bit closer. Are you planted in shallow soil? Are there rocks all around you? Are you not getting enough nutrients? Do you feel like you’re not getting enough sunlight?

Matthew 13, talks about the parable of the farmer sowing seeds. Some got eaten by birds, some wilted under the scorching sun, some were overtaken by other plants but some produced abundant crops.

“Maybe it’s time to be open to the blessings and beautiful abundance that’s meant just for you..” [Tweet this]

So I’ll ask you again, where are you planted? If you find yourself planted in an unhealthy place where you can’t grow and bloom beautifully and bear good fruit. Maybe it’s time to consider planting yourself deeper into your relationship with God. Maybe it’s time to surround yourself with good healthy friendships. Maybe it’s time to be open to the blessings and beautiful abundance that’s meant just for you.

You are meant to be more and do more but you can’t be effective if your roots are exposed and not getting what they need to survive and thrive. It’s time to invest in yourself. Plant yourself where you’ll get all of the healthy (self-care) nutrients you need, and in doing so, you’ll finally begin to start living your best life.

Speak Life

Speak life

When we consider renewal, we often don’t realize that our thoughts and the words that come out of our mouths are a contributing factor to a positive and healthy mindset on our journey of personal growth. How often do we speak life into our attitudes, our present conditions, our relationships, our future; ourselves? The truth is, for many people, there’s a pull towards the negative, the flaws, the offences; the worries. We are caught up and bound in feelings of hurt and anger that gets us no where. However, there’s a simple principle that we can utilize in our self-care journey to help us shift our mindset brighten our mood and feel a bit more renewed.

This small thing with so much power, is to simply, ‘speak life’. When you speak life, you introduce light and hope into the situation.  Speaking life is a choice. When you utilize the power to speak life over yourself, your dreams, your family and friends etc. That means that you are choosing to say the kind thing, the encouraging thing, the wise thing, the thing that unifies, the thing that prompts shared laughter and community; the thing that builds you up from the inside out. Speaking life is a discipline. It’s not easy at first to practice this type of intentional activity but it’s in practicing this discipline that you’ll get better at doing it. So, keep practicing even if it’s difficult, even when your situation doesn’t change, even when you feel like giving up. Sometimes we find it easier to be kind to others but much more difficult to extend that grace to ourselves. It’s important to note that practicing this simple discipline begins with you. The kinder you are to yourself, the more capacity for kindness you’ll be able to extend to others. Not certain where to start? Here are some free affirmations that will help you to speak life over yourself and begin to renew you.

“The kinder you are to yourself, the more capacity for kindness you’ll be able to extend to others.” [Tweet this]

There’s a proverb that says, “Words kill, words give life; they’re either poison or fruit – you choose.” Proverbs 18:21.  Are you choosing take better care of yourself by nourishing your body with the good fruits of your thoughts and words? Are you ready to begin speaking life over yourself?  It’s important to put ideas into actions so you can start seeing results in your life. So today, try to see the good in yourself and the people around you, try to find opportunities to speak life over yourself, someone else or a situation at work or at home. Trust me, you’ll see your outlook shift and your spirit will feel a bit more renewed by acting on this simple yet profound principle of speaking life.

Release fear and embrace courage

Release Fear. Embrace courage. 2 Timothy 1:7

The late, great Muhammad Ali said,  “He who is not courageous enough to take risks will accomplish nothing.”  You are an amazing, courageous woman.  It’s time to live life full out, in technicolour, boldly; brightly. Don’t wait till tomorrow, because for some, tomorrow never comes.  Be strong and courageous.

“Enjoy life, savour it, celebrate it with your loved ones.” [Tweet this]

Enjoy life, savour it, celebrate it with your loved ones.  Choose to step out of your comfort zone, even if it’s for a little bit.  Tip toe if you have to.

Take a risk (big or small) to start you on the journey to doing something that you’ve always wanted to do but never had the courage!  This is your moment. Now is the time.

Choosing Healthy Living

Anyone who knows me knows that I’m a total foodie.  I love the smells, textures and taste of good, hearty food. About two years ago, a friend of mine mentioned she was doing a healthy living challenge. To be honest, I was not interested, after all, I love my food way too much for that sort of commitment.  However, after listening to her experience, I decided to give it a go. Here’s what she said that shifted my perspective enough to start choosing healthy living. She mentioned how she was feeling sluggish, tired and had low energy and how this meal plan helped her to turn that around. She was now a woman who felt energized, alert and focused. I was like, ‘girl, you need to tell me more!’ She shared a bit about her weight loss and how that was an added bonus. After saying goodbye, I decided to do some research on my own. What I subsequently learned, made me want to try it out for myself.

“She was feeling sluggish, tired and had low energy and this meal plan helped her to turn that around.” [Tweet this]

Was it easy to do? Not at all, I had to cut out foods like gluten, dairy, soy, alcohol, refined sugars, peanuts, caffeine etc. What I incorporated into my meals instead, was way more vegetables, fruits, lean meats, poultry, fish and healthy fats. I involved my whole family and presented it as a ‘healthy living adventure’. Fortunately for me, they were happy to go on the adventure too. I got my challenge kit in the mail a few days later and opened it up to reveal protein powders, fibre, energy sticks, detox tea, a 7 day cleanse and a helpful support guide. I was also included in a closed Facebook group where I got support and encouragement to keep eating healthier, weekly menu plans and ingredient shopping lists which made sticking with the plan super easy because it took the guessing work out of it.

I’ve now been following this system on and off for a year and I’m still loving it. What I learned from choosing healthy living, is that our bodies need to be cleansed from all the junk and toxins that accumulate in our systems over time. That although I’m a foodie, I want to incorporate way more locally grown whole foods into my diet. That I want to model healthy eating habits for my kids and that begins with me making better food choices. Finally, that sometimes you need a tribe to help you kickstart your journey to healthy living, people to help you stay accountable, who know how hard it is to not just gobble down that cinnabon and are happy to celebrate with you when you’ve hit your own personal milestones. The challenge starts the first Monday of every month, learn more about the Healthy Living Challenge or kickstart your journey to healthy today.

27 Days to Renew You

When you’re in a place where you are busy and yearning for renewal, some common feelings you might encounter are overwhelm, frustration, irritation, anxiety and stress. Here’s the great news though, you don’t have to keep feeling this way. To help you manage these feelings, I’ve designed a ’27 Days to Renew You Self-Care Challenge’. Get tips and tricks to help you re-charge and feel renewed over the next 27 Days. You might be wondering, what is self-care? It’s activities that help to nourish your mind, body and soul. You’ll love this self-care challenge because it’ll leave you with renewed energy, joy and peace.

“You’ll love this self-care challenge because it’ll leave you with renewed energy, joy and peace.” [Tweet this]

If you’re wondering how it works, each day for 27 days, you’ll get an email with a prompt of the day to help you make some practical, positive changes in your life. It will come to you in this format because it will be easier for you to manage adding one positive thing to your life each day. J.R.R Tolkein said it best, “Little by little we travel far.” Our little by little, will be one activity each day for 27 days to help shift you from overwhelm and stress to a place of positive energy and peace.

You know yourself best. If you feel it’s time to tackle all you have to do, from a place where you’re more centred, balanced and focused. Sign up to get started. For $1 a day, this is a fun way to challenge yourself to live a more harmonious life. Making a decision to invest in your self-care is such an important part of your wellness journey. Take the 27 Days to Renew You – Self-Care Challenge! After all, you deserve good things too.

Create Your Own Luxury Spa Experience At Home

There is something remarkable about being completely relaxed.  Something about your mind, body and soul feeling thoroughly soothed. Something phenomenal about experiencing a renewed sense of invigoration and wellbeing.

As much as you’d love to go to the spa every week, you know there’s not enough time or money to do so. There’s good news though! You can create your own luxury spa experience right in the comfort of your own home.

Why not start your spa experience with some light stretching and a cup of herbal detox tea while filling up your bathtub. Then take a couple minutes to repeat some affirmations to yourself. I’ve compiled an infographic with 16 Daily Affirmations to help encourage you.

Next, pour in some quick dissolving sea salt crystals made with turmeric root to help boost your natural radiance. Then take some time to use a scrub with coriander seed oil and avocado oil to take away impurities, cleanse your pores and reveal your radiant, brighter looking skin.

“Give yourself this moment to fill your cup.” [Tweet this]

Remember, this is a moment to relax, rejuvenate, breathe, refresh, enjoy, nourish and renew you. Savour the moment. Be present. Suze Orman said, “No woman can control her destiny if she doesn’t give to herself as much as she gives of herself.” Give yourself this moment to fill your cup.

For your face, smooth on a creamy French pink clay mask to cleanse and draw out impurities while balancing your PH levels with hydrating rosemary oil. Transform yourself to your happy place with an invigorating body cleanser with skin conditioning alfalfa and chicory root extracts. Then soak up every drop of goodness by smoothing on a detox oil containing grape seed and sesame oils. It’s perfect for a relaxing massage. For thirsty skin, use a lotion with anise seed oil, Shea butter and vitamin B5 to help your skin look softer and smoother.

Finally, if you’re looking for a way to cool down. Liberally rub some Gelée made with juniper berry fruit oil, aromatic lavender and tangerine peel oils to soothe your tired muscles, hydrate your skin and help you feel a sense of balance and peace.

Fully immerse yourself in aromatherapy relaxation by transforming your bathtub into a blissful, beautiful oasis. If you’re curious about the products I use to help me feel renewed. Click here to get the 16 Daily Affirmations Infographic and learn more about ‘Rescue and Renew’, my absolute favourite aromatherapy home spa products. Take a deep breath of these spa like scents to begin creating relaxing moments that promote even more peace and calm in your life.


How often do you take the time to be mindful?

Life sometimes feels insanely busy. We rush around from place to place, crossing things off of our list. We live in a perpetual state of planning, what tasks do we have accomplish for work, what should we make for supper; what do we have to get done this weekend.  In the midst of busyness, we end up missing out on the beauty of the moment. We forget to be present; we forget to be mindful.

Mindfulness is defined in the dictionary as, “a mental state achieved by focusing one’s awareness on the present moment, while calmly acknowledging and accepting one’s feelings, thoughts, and bodily sensations, used as a therapeutic technique.”

“Try to remember that you deserve good things too.” [Tweet this]

Choosing to engage in mindfulness, will allow you to let go of worry and stress by focusing on what’s happening in this particular moment.  It will also help you sleep better and live a more satisfied life.

Next time you’re feeling a bit overwhelmed, try to sit quietly, breathe deeply, be aware of what’s happening with you mentally and physically and let those things go, let them flow away from you without judgement. Be in the moment. Appreciate the gift that life is at this point. You are a blessing to others, and you are blessed.  Try to remember that you deserve good things too.

I’d love to keep in touch and encourage you however I can. Join the R3 Community.  Also, get more tips and Free Resources!

Goals and Grace

Do you ever find yourself jumping feet first into new resolutions, ‘I’m going to exercise every single day’, ‘I’m going to stop that bad habit’, ‘I’ll never do that again’.  Rather than taking on new limitations, maybe you could choose to ‘marry your goals with grace’!

“Choose to ‘marry your goals with grace.” [Tweet this]

For example, chose three things that you would like incorporate more of in your life; then psychologically, you’d be more inclined to continue doing it. As some options, you could start your morning by meditating, praying or saying three things you are grateful for. You could choose to go for a walk or get a breath of fresh air on your lunch hour. You could choose to make a list of your action items for the next day, every night before bed. The idea here is to live an abundant life where you add value to who you are and what you’re doing every day. Will you choose to add some new things to your day to fill your cup?  Will you choose to marry your goals with grace?