Love and Live Wellness

True story, I mapped out my quotes back in 2019 because I’m a nerd 🤓 ❤️ My quotes are in a 3-year spreadsheet and THIS is this week’s quote.

The members in my journaling group, CommuniTea, know that my quotes magically line up for that week. They always do and this week is no exception.

“When you don’t know what to do, just do the first thing that pops in your mind, especially if it’s scary.”

When things feel out of control, you feel overstimulated, which leads to overwhelm.

Find one small thing to focus on, maybe it’s doing the dishes, folding the laundry, hugging your kid, bringing dinner to your lawyer friend, or taking your neighbor’s kids to the park so they can have a cathartic cry on their couch.

Take action one tiny thing at a time. Give yourself permission to pause and feel your feelings, then pick the next thing to do.

You’ve got this.
❤️

Feeling like I did a thing! 🙌🏻🥰

✅ voted 🗳️
✅ taught some yoga 🫶🏻
✅ got a Covid booster 💉
✅ got a flu shot 😷

Journaling Prompt ✍🏿✍🏽✍🏻

Think of a time when you experienced collective joy. What was that experience like for you?

🥳😻👏

My collective joy moment:

When I was in yoga teacher training, all of us trainee’s were taking a class together and the teacher cued dancers pose (where you reach back with the hand on the same side of your body and grab your foot). King dancer is when you reach back with both hands to grab your foot. 🙆‍♀️

One of the other trainees felt in the moment that she could do king dancer and she did! For the first time in her life she experienced this new (and challenging pose). She was so excited and said something excited/joyful/astonished in the moment. 🤩

I don’t remember her actual words, I remember how excited I felt for her, I was inspired and in awe. She didn’t know that she could do the pose until the moment presented itself. That felt so cool! 😍

What was your moment of collective joy? 🎉

I’m not messing up, I’m learning. 🤓📚

That’s an important distinction.

Give yourself permission to feel the frustration. 😾

Give yourself permission to let tears fall to release and process your feelings. 😭

Give yourself permission to be messy, slow, and not know the answer to everything because you’re still learning. 🐌

Give yourself permission to be human. 👩🏻‍🎤

Journaling prompt: Where might you give yourself permission?

This quote makes me think about the me that I keep hidden for most of my life:

🤪 the goofy me that genuinely loves dad jokes (even when they make me groan)

🤓 the nerd in me that loves science, math, and solving puzzles

💃 the movement me that wants to dance and move (totally comes out to play when I teach yoga sculpt to a packed room)

🌈 my love of bright colors and wearing the wildest prints imaginable

Who’s the you that you’ve kept hidden?

It’s almost my birthday 🥳 and I’m giving you a gift this year! 

Save 50% on CommuniTea: the weekly journaling group ✍🏻✍🏾✍🏿

An online weekly journaling group that values self-discovery, connection, and laughter. 

With CommuniTea you’ll learn how to: 

📻 Tune into your wants and needs in a space of safety, belonging, and contentment. 

💕 Put down your defenses and practice being vulnerable. 

😻 Get the outside perspective that you need to process your unasked questions (you know the ones you avoid because you’re allergic to internal conflict) 

Here’s how we’ll do it, The CommuniTea Process: 

😊 Start with Joy: to retrain your brain to release the negatives

📓 Journaling: Structured self-reflection to help you discover what you want 

👯‍♀️ Connection: a space of safety, belonging, and contentment  

The discount ends on August 19th and I’ll never offer this deep a discount again.

Learn more 👇🏻
https://my.marvelouspages.com/loveandliveyoga/communitea

(Link in bio too)

❤️

Your imperfections are your superpowers. 💪🏻

I’ve been labeled:
🙊 Quie
🙈 Shy
🙅‍♀️ Too sensitive

That means with my superpowers:

👀 I’m observant
💎 I see things that other people miss
🥰 I show up with empathy 
🫶🏻 I see when someone needs something (a hug, a smile, an understanding nod etc.) even when they don’t have the words to explain. 

👉What are your superpowers? 

Happy anniversary my love 🥰 swipe to see how young we were when we got married NINETEEN years ago!


❤️ ❤️

May the 4th be with you!

Morning Wellness Mixer Success!

Thank you to for creating this beautiful event with us!
brendancollinsbride of led us through breath-work and movement to get our energy flowin! 🤩

Darren of got us thinking through all the aspects of our health and gave us one thing to focus on to improve it. 🍎

I led a simple journaling prompt, to kick start your day, clear the chatter from your mind, and prioritize your top three things for today. ✍🏼

A big shout out to for bringing your delicious tea! 🍵

I’m looking forward to the next morning mixer event!

See the second photo for the 🍊 slices I made 🥰

With warmth and light,
Kerstin

Trust used to trip me up all the time. 😵‍💫 I was stuck in the shoulds and supposed to. 😧

Lack of trust in myself was the biggest block in my relationship with my husband. 🚫

Once I started trusting myself, then it was easier to trust my partner and have real conversations about the things that were giving me worry, overwhelm, and stopping me in my tracks. 😮‍💨

What is your relationship with trust in yourself?





yourself❤️
❤️

🎤🫳

“Sometimes you just need to breathe, trust, let go, and see what happens”
- Mandy Hale

My clients love Boundaries & Balance and the transformation it’s given them! 🦋

In their own words 🎙️

“I just wanted to reiterate how skilled you are at coaching, facilitating, imparting wisdom, and helping others. Truly, special gifts that few have. Today had some heavy themes, and you guided us through with grace!”
 - Cat 

“You’re wonderful Kerstin, I really appreciate the fact that you put this together. Sometimes I feel like you’ve written all of these programs just for me. “Oh, another thing that’s exactly what I need!” I recognize that I share the same needs as a lot of people. It’s been really valuable.” - Elena 

“I had the thought pattern, if you ask, I have to say yes. Just because somebody asked or wants something or might need something from you, it’s not an automatic yes. I had a hard time coming to that conclusion. I’m still figuring out how to say no, this is a jumping off point, being able to realize you can say no.” - Cat

“I am far more able than I ever gave myself credit for. So much of the things that have prevented me from moving forward, taking big steps, is rooted in my own fear, and that is in my head. I finally feel like I am able to believe in my own abilities.” - Elena

➡️ If you’ve been waiting to create time for you, feel taken care, and easily prioritize the important stuff then you have to make the space. 💕

It won’t magically happen on its own. 😱

This is your last chance for Spring 2024 Boundaries & Balance: Setting Non-Negotiables.

⏰ We’re on the final countdown.

Enroll now through link in bio.


❤️

What does sliced bread have to do with boundaries? 🍞

Have you ever noticed how sliced bread lasts waaaay longer than it should? 😱

You know, it should be moldy and it’s not, sometimes for an uncomfortably long time and at some point you just chuck it in the compost even though it looks perfectly fine, but you’ve had it for 5 weeks now and that’s just not right that there’s no mold, maybe it’s not really food…. 🤔

What does my rambling bread thoughts have to do with boundaries? Everything. 

Think of your boundaries as whatever it is in sliced bread that keeps it from getting moldy. 🛡️

They’re not visible when you look at the bread and yet you know they’re there. 💕

They keep the bread intact, they prevent outside influences from wrecking havoc, and they keep the bread adaptable (you know you can cut it, toast, do so many things with it). 🦋

With boundaries you are an adaptable human because you know what you want, you communicate it clearly, and everyone around you knows how to respect your boundaries. 🙌🏽

P.S. Want to up level your boundary skills? ➡️ Join Boundaries & Balance: Setting Non-Negotiables, the six-week program for women and nonbinary folks with ADHD that are fed up with putting everyone else’s needs first. We begin on March 15th and I only offer this program ONCE a year.

❤️

Whatever your limiting beliefs are telling you in this moment, they’re not true. 🙅🏽‍♀️

You have the ability to

🧗‍♀️ try new things
⚡️ rewire your brain
🧠 think differently

When you rewire your brain, the impossible becomes possible.

Growth, change, and expansion ARE possible for you 😻

You can be the adaptable boundary holding badass of your dreams.

Boundaries & Balance: Setting Non-Negotiables can help 🙌🏻🙌🏽

Boundaries & Balance is all about

🌈 defining who you really are

🛑 discovering the limiting beliefs (and default habits) that are keeping you stuck

🛼 taking the steps to create (& maintain) the boundaries that help you thrive

Doors close Friday at 11:59pm PST.

Join Boundaries and Balance through 🔗 in bio

P.S. Boundaries & Balance: Setting Non-Negotiables is the six-week program for women and nonbinary folks with ADHD that are fed up with putting everyone else’s needs first. We begin on March 15th and I only offer this program ONCE a year.


❤️

I have a habit of picking fights with my husband when I’m mad at myself for not getting a task done. 🤦🏼‍♀️

We’ve coined it pre-anger because I typically blame him for something he hasn’t done yet, that I think he might do, so best to stop him ahead of time before he even starts. 🛑

Pre-anger = when I blame my husband for something he hasn’t done yet 😤

Pre-anger pops in when my limiting beliefs take over, they show up as stories in my head that trigger my emotions. 🧠

The biggest emotions that causes pre-anger for me?

Shame 😔

That one is a doooooozie! The fear of ridicule and doing something wrong turns me into a pre-anger machine. 🤖

I’m like a deflector trying to bounce shame off of me, except I’m making it worse, because now I’ve made my husband feel like crap for something he hasn’t done. 😢

My pre-anger is a defensive mechanism and I’m not always conscious of it. 🛡️

Now that we’ve given it a name my husband can label it in the moment and that gives me enough pause to be conscious of what I’m doing. 🧠

Then I get a choice, I can work through my feelings in the moment with my husband or I can step away to take a break from the situation. Both are healthy solutions. 💕

What’s not healthy would be to ignore that it happened. 🙈

Being aware of your subconscious defense mechanism is the first step in improving communication with your partner and the people in your life that you care about. 🥰

What triggers your pre-anger?

P.S. If you’re feeling stuck in recognizing your pre-anger, Boundaries & Balance: Setting Non-Negotiables can help. Doors close on Friday, head to link in bio to learn more.

❤️

📣 Enrollment Now Open for Boundaries & Balance: Setting Non-Negotiables 🥳

A six-week program for women and nonbinary folks with ADHD that are fed up with putting everyone else’s needs first. 

With Boundaries & Balance you’ll learn how to: 

⏰ Create time for you (and make it non-negotiable)

🙌🏽 Feel accomplished (even when there are still things on your to-do list)

🗣️ Ask for help from your family (and feel taken care of)

👍🏻 Say yes to things you want to do and no to things you don’t (without the guilt)

🥰 Easily communicate with your partner (even about the hard stuff) 

✅ Reclaim yourself and your time (stop spinning your wheels! You’ve got this)

Here’s how we’ll do it, The Boundaries & Balance Process: 

1. Say yes to yourself 💕

👩🏻‍🏫 Define what you really want

🧠 Reprogram the limiting beliefs & stories in your head

🏖️ Learn how to set boundaries for me-time

2. Say no to others 🛑

🥰 Learn how to talk to your partner about the hard stuff

🚧 Create healthy boundaries with work, your partner, your kids, and your pets

📖 Prioritize the things that matter most

3. Reclaim yourself and your time 🏖️

💕 Create space for the things you really want to do

🗣️ Learn how to delegate and ask for help (without the guilt)

⚡️ Feel energized instead of depleted

We begin on March 15th and I only offer this program ONCE a year. 😱

➡️ Join Boundaries & Balance: Setting Non-Negotiables
through 🔗 in bio before March 1st

❤️

Stop wishing everyone around you would anticipate what you want them to do. 🛑

Instead communicate clearly. 🙌🏽

You’ll be surprised how quickly they get it and want to support you. 💕

Stating what you want can feel scary, especially if you’ve never done it before. 🫣

That’s why I created Boundaries & Balance, where you’ll learn:

* 🧠 What you want
* 🎉 How to ask for it
* 😬 What to do when someone pushes back (or tries to make you feel guilty)

You’re not alone. 💕

Stay tuned, on Monday, I’ll share how you can join Boundaries & Balance, the six week program that I only offer once a year.

❤️