About Ashley

Posts by Ashley Pincott:

Ashley shares the reasons why change is inevitable and how you can master change so that you can master your life

Change Is Inevitable: Are You Ready To Jump On The Change Train?

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Change is inevitable. If you try to run from it, it will find you.

In today’s world, change is the only constant, which is why I encourage you to hold on tight and learn how to embrace the ups and downs of life. Unfortunately a lot of people fear change, which ends up limiting their potential.

It’s a lot easier to hang out in a bubble of comfort than it is to throw yourself into the unknown, but change is necessary for growth. If you want to become more, you need to be open to learning, to embracing the new, and doing the impossible.

Change is inevitable, so the best thing that you can do is plan for it. In the words of Socrates, “The secret of change is to focus all of your energy, not on fighting the old, but on building the new.” When you master change, you master your life. Are you ready to jump on the change train?

Watch the video below:

(Click here to watch on YouTube)

(Podcast Coming Soon)

Are you ready to learn how you can get back up when life knocks you on your ass? CLICK HERE for instant access to my free resilience mastery eBook!

Change is inevitable. Are you ready for it?

If not, don’t panic. As human beings, we are creatures of habit, which means that we like things that make us feel safe and secure. 

Research shows that the motivation behind much of our behaviour is driven by the desire to minimise threat and maximise reward. Change does not fit into this category, so when it show up and tries to shake up our bubble of comfort, we get stressed, anxious and fearful. 

Change affects everyone differently, and it shows up in two different forms – external and internal. External change could be moving to a new city, having a baby, losing a job, or on the more scarier end of the spectrum, losing a loved one or being in an accident. Our internal attitude towards change will determine how we deal with it.

What freaks you out about change? For myself, it’s the fear of having to step out of my comfort zone. One review of 129 behavior change studies found that the consistently least effective change strategies hinged on fear and regret, proving that real, lasting change needs to be perceived as positive in order for us to buy into it.

Life in a comfort zone is easy breezy, which is why it’s SO hard to leave it, but if you want to become more, you need to break free. When you dive, head first, into the world and do something new, your whole perspective changes. Take the leap. Trust me when I say that it’s worth it.

At the end of the day, if you want to lead a resilient life, you need to master change, because change is inevitable. Our world will continue to demand that we adapt and be flexible to changing circumstances, so we need to embrace the fluidity of it. 

Let’s be real. Change can really suck, but there is always a silver lining to it, even when you are in the emotional trenches of it and feel like throwing in the towel. I believe that change makes you strong, and I know this firsthand. I’ve been dealt some shitty blows in life, and although I couldn’t see it at the time, the setbacks I’ve lived through have shaped me into the resilient woman that I am today.

If you were never forced into uncomfortable situations, you would never have your strength tested and overcome the things you never thought were possible. Oftentimes we don’t give ourselves enough credit for how strong we really are, until we are faced with something that shakes our entire core. Who you are, and how you show up for yourself during the toughest times of your life, reveals your resilience.

I share Elisabeth Kubler-Ross’s viewpoint on strength when she says that, “The most beautiful people I have met are those who have known defeat, known suffering, known struggle, known loss, and have found their way out of the depths. These persons have an appreciation, a sensitivity and an understanding of life that fills them with compassion, humility and a deep loving concern. Beautiful people do not come out of nowhere. “

Once you accept that change is an inevitable part of life, the impossible becomes possible.

Like any habit, embracing change doesn’t happen overnight. The trick is learning that change is a process, not an event. Be fluid with the highs and lows and learn how to ride the rollercoaster of life with your eyes open. If you need to scream, do it. If your heart pounds, breathe through it. If you need something to hold onto, don’t be afraid to ask for help.

At the end of the day, we are all in this together. Whether you like it or not, change will happen. We might as well embrace the unknown together.

Are you ready to learn how you can get back up when life knocks you on your ass? CLICK HERE for instant access to my free resilience mastery eBook!

Please subscribe below to get automatic updates of my latest video blogs:

Thank you so much for your support, and if you have yet to leave a rating or review, please leave me an honest one on YouTube or below on the blog. Much love!

Ashley describes how you can become the CEO of your life and step into your power

Become The CEO Of Your Life: 3 Ways To Show Life Who Is Boss

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Become the CEO of your life. Whether you like it nor not, you are 100% responsible for your happiness and success. 

Being the CEO of your life means that you are living life, on your terms. Unfortunately a lot of people give up this privilege and take a back seat to their lives. Step back and ask yourself, “Would you hire YOU to be the CEO of your life?” If not, it’s time to make a change.

Boss up, believe in yourself, and take control of your destiny because the world needs you. In the words of John Wooden, “The most powerful leadership tool that you have is your own personal example.” Are you ready to become the CEO of your life? 

Watch the video below:

(Click here to watch on YouTube)

(Listen to Podcast)

Are you ready to learn how you can get back up when life knocks you on your ass? CLICK HERE for instant access to my free resilience mastery eBook!

As the CEO of your life, YOU determine your success.

Nobody is going to wave a magic wand and make shit happen for you. As the CEO of your life, you need to take charge and demand your own results. Sometimes this means acknowledging the thoughts that you think. You determine your reality, which means that you need to be mindful of your emotional state. You can do anything in life, IF you think you can.

Unfortunately many people have self-limiting beliefs that keep them from stepping into their power. In his book, Change Your Brain, Change Your Life, Dr. Daniel Amen talks about “ANTs” – Automatic Negative Thoughts. These are the negative thoughts that are reactionary, in nature. When your inner critic comes up, you need to show her who is boss. Why? Because you are the CEO of your life, and a leader knows how to effectively manage their emotional state, at all times. 

Here are 3 ways that you can show life who is boss and redesign your ‘life brand’:

1. Take Responsibility For Your Life 

Being the CEO of your life means that you take responsibility for everything that happens to you, both the good and the bad. You can’t blame anyone for what happens to you. The only thing that you have control over is yourself and your emotional reactions.

Shit happens. How do you handle it? Do you play the victim and blame the word for your problems, or do you rise up, take ownership and make a change? It’s easy to assume that our situation or someone else is responsible for keeping us from achieving the life we want, but this is far from true.

Make a commitment to take responsibility for your life and your decisions. Research has found that when people commit to something, their desire to be seen as “consistent” drives them to act according to the commitment they’ve made. You were not born for mediocrity. Rather, you were born to shine.

2. Create A Vision For Your Life 

Just like the CEO of a company has a vision and mission that he operates by, you need a vision and for your life. It starts with identifying what is important to you. If you don’t have a map for where you want to go in life, how do you expect to ever get to your destination? You need something that will help illuminate your life path when life weighs you down.

You are far more likely to succeed in life if you have a strong vision. I encourage you to write a vision statement for your life. What is your purpose? What would your ideal life look like? How do you want to contribute to the world?

Get crystal clear on what you want your future to look like and then start taking action to make your dreams a reality. Life is all about creating yourself, so as Robert H. Schuller once said, “What would you do if you knew you couldn’t fail?”  Dream insanely big. Life is to short not to.

3. Ask Yourself Empowering Questions 

Questions can have a powerful impact on how you move throughout your life. As the CEO of your life, it is your job to ask yourself empowering questions, because this is what opens up the doors to limitless possibilities and opportunities for you to become more.

What you focus on, becomes your reality. When you train your brain to focus on possibilities and solutions, and ask yourself questions like, “”Why is my life so amazing?” or “What am I grateful for today?”, you immediately start creating the path to living a more resilient life.

Are you ready to become the CEO of your life?

Don’t let other people take control of your life. Don’t follow the leader. Rather, BE the leader. Pave your own path, and leave hints of glitter in your tracks. The world needs you, so take charge, and pursue your path with passion, determination and persistence.

In the words of John Wooden, “The most powerful leadership tool that you have is your own personal example.” Are you ready to boss up, fulfil your true potential and step into your power?

Are you ready to learn how you can get back up when life knocks you on your ass? CLICK HERE for instant access to my free resilience mastery eBook!

Please subscribe below to get automatic updates of my latest video blogs:

Thank you so much for your support, and if you have yet to leave a rating or review, please leave me an honest one on YouTube or below on the blog. Much love!

Ashley shares strategies for how to build resilience in times of change

How To Build Resilience In Times Of Change

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Are you ready to learn how to build resilience in times of change? If you aren’t on the change train, it’s time to jump on board.

In today’s world, the only thing that we can be sure of is change itself. The world is moving at a rapid rate, and if you don’t move with it, you are going to get left behind. Have you ever wondered why it is that some people bounce forward from adversity, while others fall apart? It comes down to resilience.

As a character trait, resilience refers to one’s ability to successfully adapt with ease to life’s challenges,  and transform meltdowns into milestones. Life throws us as a lot of curve balls, but we have the power to rise above our challenges. It all starts with our mindset.

Resilience is not a rare ability. Anyone can build it, and I’m here to show you how. Are you ready to learn how you can build resilience in times of change, and transform your challenges into successes?

Watch the video below:

(Click here to watch on YouTube)

(Listen to Podcast)

Are you ready to learn how you can get back up when life knocks you on your ass? CLICK HERE for instant access to my free resilience mastery eBook!

The most successful people have learned how to build resilience.

Resilience is what separates the successful from the defeated. University of Pennsylvania psychologist Angela Duckworth suggests “that it’s resilience, not IQ, that is the best predictor of success.”  Keep in mind that success doesn’t come easy. Oftentimes, the greatest stepping stone to success is failure.

A resilient person doesn’t shy away in the face of setbacks. They view them as opportunities to grow and become more. When they get knocked down, they bounce back up, which allows them to thrive, no matter what circumstance they are faced with.

It’s easy to think that people like this were born with this type of strength, but this is far from true. Resilience can be conditioned, with consistent practice.

Let’s explore 4 ways for how to build resilience in times of change.

1. Be Insanely Positive

A resilient person works through challenges by harnessing the power of positive emotions. They are able to reframe adversity into something that is positive, making their recovery time a lot shorter.

Several research methodologies indicate that resilient individuals have optimistic, zestful, and energetic approaches to life, are curious and open to new experiences, and are characterized by high positive emotionality.

When shit hits the fan, it’s easy to be negative and play the ‘why me’ game, but try to see the silver lining in everything. You may surprise yourself how much more calm you feel in the face of adversity, when you choose to feel emotions like gratitude, hope and optimism.

2. Hang Onto Humor

Laughing in the face of adversity can be extremely healing for the mind, body and soul. It’s not about discrediting. Humor goes hand-in-hand with positivity. It’s really hard to drop into victim mode when you are laughing uncontrollably.

In his book, The Survivor Personality, resilience authority, Al Siebert says that, “Laughing reduces tension to more moderate levels…and psychologically, choosing levity can be incredibly empowering.”

I know that humor has been a key aspect of my healing process. It doesn’t take pain away completely, but it’s a great coping mechanism when you feel as if you are caught in the midst of chaos.

3. Practice Self-Compassion

We all experience difficult times at some point in our lives. That’s a normal part of life. What we don’t all do is have empathy for ourselves when we are in distress. Do you ever feel like it’s so easy to practice compassion for others, but difficult for yourself? We can be so judgmental of ourselves.

However, if you want to learn how to build resilience, the best place to start by being more self-compassionate. Doing so will improve your emotional wellbeing and give you the confidence to rise up and keep moving forward.

Try creating a daily mindfulness practice, like deep breathing, meditation or yoga. This will help you navigate stressful times with a more clear mind. Also, don’t be afraid to ask for help, and if you need to take a break, do it. Honor yourself, knowing that you have everything that you need inside of you to weather any storm.

4. Accept That Change Is Inevitable 

The faster that you learn how to thrive with the waves of change, more resilient you will be. In today’s world, change is the only constant. You can’t stop change from coming. It’s going to come at you, whether you like it or not. If you want to live a successful life, you need to accept that change is a part of life and master it, to the best of your ability. How do you do this?

Prepare for setbacks. Condition your mindset, acknowledge that problems are a normal part of life, and trust that you have what it takes to conquer anything that stands in your way of success.

These are some of the ways for how to build resilience in times of change. 

You have everything that you need in order to be a wildly resilient woman. When life gets tough, pull upon your strength and remember how far you’ve come.

In the words of Steve Maraboli, “Life doesn’t get easier or more forgiving, we get stronger and more resilient.” Are you ready to grab life by the balls and ride through the highs and lows, with grace and ease?

Are you ready to learn how you can get back up when life knocks you on your ass? CLICK HERE for instant access to my free resilience mastery eBook!

Please subscribe below to get automatic updates of my latest video blogs:

Thank you so much for your support, and if you have yet to leave a rating or review, please leave me an honest one on YouTube or below on the blog. Much love!

Ashley shares 3 ways that you can leave your comfort zone and stop settling for a life of mediocrity

Leave Your Comfort Zone: How To Stop Settling For Mediocrity

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Leave your comfort zone. That’s where the magic lies. Don’t waste your time settling for safe. Why not create a life that will blow your mind? Too many of us settle for a life of mediocrity, believing that this is the secret to happiness, but I’m here to tell you that it’s not.

Why do we torture ourselves? One word. Fear.

Change scares the shit out of people. We go to great lengths to avoid things that make us feel uncomfortable. It’s a lot easier to stay in one’s comfort zone and coast through life, never taking risks or trying something new, versus putting everything on the line, taking a leap of faith, and letting the Universe have our back. Are you panicking yet? If so, you aren’t alone.

But here’s the thing….change doesn’t happen while you’re lounging in your comfort zone. Living a life that isn’t a reflection of who we really are only sucks our energy and takes away our drive to succeed and live with purpose.

In the words of John Maxwell, “Everything worthwhile is uphill. You can’t experience a fully satisfying life by just coasting. Nothing that is good in life comes easy. And very little that comes easy is good.” Are you ready to learn how you can leave your comfort zone and stop settling for mediocrity?

Watch the video below:

(Click here to watch on YouTube)

(Listen To Podcast)

Are you ready to learn how you can get back up when life knocks you on your ass? CLICK HERE for instant access to my free resilience mastery eBook!

You can always strive for me, no matter what is going on in your life, and you should make an effort to do this as much as possible. Don’t settle for safe. Get comfortable being uncomfortable, because oftentimes, change is the only constant that you can rely on in life.

Studies show that stepping out of your comfort zone leads to greatly increased productivity, creativity, and the ability to cope with unexpected changes and further your success. With findings like these, why wouldn’t you take the plunge?

You weren’t born to settle for anything less than an epic existence. You came into this world to shake shit up and live the life that you’ve always dreamed of.

Leave your comfort zone. Nothing good every grows there.

The tricky thing about a comfort zone is that it feels safe, but what a lot of people don’t realize is that stepping outside of it is the key to discovering your passion in life. Still not sold?

I want to share with you 3 things that you should never settle for:

1. A Job That You Hate

Do you wake up everyday excited to go to work? If not, it’s time to rethink your mission in life. A job shouldn’t merely be a means to an end. It should inspire, challenge, uplift and motivate you to become more. You want to add value to the world and find a purpose that allows you to contribute to the greater good.

Figure out what makes you come alive inside and then go do it. Now, I’m not suggesting that you just quit your job tomorrow without a plan. If your goal is to leave the job that you hate, figure out what makes you come alive inside, do your research, and take the steps necessary in order to make that dream a reality.

2. A Relationship That Makes You Cry

Many women don’t believe that they are worthy of a mind blowing relationship, or that amazing men exist in the world, so they give up and settle for who ever will have them. I’ve been there. If you are still looking, don’t give up.

There is also a fear that comes with being alone. If you are single for too long, people start to question what is wrong with you, so there’s an urge to find someone….anyone, in order, to fill that need of belonging. A recent set of studies found that people who were afraid of being single, were more likely to prioritize being in a relationship over the quality of that relationship or a potential partner.

Don’t settle for safe. I’m here to tell you that a warm body in your bed isn’t enough (even if it’s a ridiculously hot body). It gets old after awhile. Wait for the fairytale. It exists, but it only shows up when you believe that you are worthy of it, and when you stop wasting your time with people that don’t deserve you.

3. Friends That Drain Your Energy 

We’ve all encountered those people that suck up all of our time and energy, leaving us feeling depleted and defeated. Friendships like these have no place in your life. Oftentimes we settle for sub-par friendships because we fall into a people pleaser trap.

We become so fearful of people not liking us or letting people down, that we diminish our needs. The quality of your life is determined, in part, by the standards that you set for yourself, as well as the standards of those whom you surround yourself with.

If you want to lead a high vibe life, you need to surround yourself with people who elevate you, and who have the same kick ass attitude about life as you do. Put yourself in environments where successful people hang out. If you are the smartest person in a room, you are in the wrong room! Leave your comfort zone.

If you allow negativity to seep into your life, you will be taken off course. The fact of the matter is that, who you surround yourself with, is who you become. Choose wisely.

Whatever you do, please leave your comfort zone.

If you have been, it’s time to shake yourself awake. You are deserving of the world. Safe is a boring, uninspiring road that leads nowhere. Life is too short to be basic. Extraordinary is the new black, and the fact of the matter is that the only way to fully embrace your awesomeness is to stop settling for less. Don’t settle for anything less than everything. Are you ready to leave your comfort zone?

Are you ready to learn how you can get back up when life knocks you on your ass? CLICK HERE for instant access to my free resilience mastery eBook!

Please subscribe below to get automatic updates of my latest video blogs:

Thank you so much for your support, and if you have yet to leave a rating or review, please leave me an honest one on YouTube or below on the blog. Much love!

 

Ashley explains how to stop worrying about things you cant control in your life

Stop Worrying About Things You Can’t Control

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Stop worrying about things you can’t control. Easier said than done, right? One of the brutal truths of life is that you have zero control over many of the things that happen to you.

Raise your hand if you are a worry wart? Do you ruminate about things that haven’t even happened yet, or the possibility that bad things might happen to you, like diseases or an accident? If so, don’t be embarassed. I’m with you.

I’ve been a worrier since the dawn of time. Over time, I found that investing all of my energy into things like fear, panic, anxiety, and worry made me sick. Literally. In a new review, researchers described worry as “a chain of thoughts and images that are affectively negative and relatively uncontrollable.” Yep, that sums it up.

Life can be a rollercoaster ride of stressors and challenges and when we get knocked down, sometimes our internal narrative takes over, spinning our mind into overdrive. Our worries do a great job of reminding us that the unknown is a scary place, life is unfair, and that we aren’t mentally tough enough to pull through, but we are.

Leo Buscaglia said it best – “Worry does not empty tomorrow of its sorrow, it empties today of its strength.” Worry is like a bad habit, and just like a habit, it can be changed. It all starts with you. Are you ready to learn why you should stop worrying about things that you can’t control?

Watch the video below:

(Click here to watch on YouTube)

(Podcast Coming Soon)

Are you ready to learn how you can stand back up when life knocks you on your ass? CLICK HERE to receive instant access to my free eBook!

Here’s the thing….if you allow worry to consume you, every area of your life will suffer, especially your physical health. According to the National Institutes of Health, chronic emotional stress can virtually effect every organ system in negative ways, and don’t I know it. Years of chronic burnout, stress, and feeling overwhelmed took its toll. I pushed on, for fear of appearing weak in the eyes of others, but inside, my body was saying, “Slow the fuck down and relax.”

Ashley describes how worrying can make you physically sick

Leo Buscaglia said it best – “Worry does not empty tomorrow of its sorrow, it empties today of its strength.” Worry is like a bad habit, and just like a habit, it can be changed. It all starts with you.

The only thing that is certain in this world is uncertainty. You never know what is going to happen next in life, good or bad. I’ve faced some pretty heavy shit in my life that I had no control over and it drove me crazy. Because I resisted, the fear persisted. So, what’s the answer for breaking this negative cycle?

Stop worrying. It’s out of your control.

My partner would tell me this over and over again, and every time he did, I rolled my eyes and thought, “If you only knew how difficult that is.” However, it was that simple. It all starts with acceptance and surrender. It wasn’t until I made the choice to release my grip on control, was I able to breathe again, have gratitude for the moment, and navigate my emotional terrain with grace, ease, and optimism.

It required a lot of reconditioning, but every day I made strides, and today, I have more energy and feel more alive than ever before. It’s almost as if a giant weight has been lifted off of my shoulders. For those of you who experience worry, you know how heavy it feels.

Enough about the problem, let’s get to the solution – how we can reduce stress, stop anxiety and live a mostly worry-free, resilient life. I promise you that it’s not some fairytale utopia idea. It’s real, and encourage you to try these 3 worry-crushing strategies, that are guaranteed to help you stop worrying about things you can’t control:

1. Sweat It Out

If you are someone who is prone to worry and anxiety, it’s possible that you aren’t getting enough exercise. We weren’t designed to be sedentary. Moving your body is good for your mind and body, and I’ve found it to be one of the best ways to change my emotional state instantly.

Doctors are quick to prescribe drugs like Xanax for people who suffer from anxiety-related symptoms, however they fail to point out the power of sweating away the negative stuff that weighs you down. Research shows that exercise can affect brain activity of serotonin, the so-called “happy” brain chemical, as well as reduce the effects of stress.

My drug of choice is dance. When I move the energy in my body, I stop worrying completely. Why? Because I am in the moment, fully embodying and owning my personal power and self-mastery. When I am in this space, I am in control of my emotional state and there is no room for negative thoughts.

2. Practice Mindfulness

When I am worrying, I find it hard to focus on anything. Ruminative, scattered thoughts floating around your mind is a recipe for disaster. The quickest way to shift out of fear and into clarity is through mindfulness.

Calming your mind allows you to focus on the present moment and cultivate an attitude of acceptance. If you run from your worry, it will chase you down, leaving you feeling depleted and defeated. You can’t control it, but you can control your emotional response to it.

Rather, try acknowledging the feeling, call it out, and don’t resist it. If you have to repeat the mantra, “allow, allow, allow” out loud, do it. One of my favorite techniques for reducing my anxious thoughts is listening to a guided meditation while practicing deep breathing. This has been my go-to for chilling the f*ck out when it feels like my thoughts are spiralling of of control. Stop worrying, get on the mat, and find your center.

3. Do A Social Media Detox

We live in a world where technology reigns supreme. At first, it may seem that social media sites, like Facebook or Instagram, are tools designed for us to connect with one another, but there is another dimension at play.

When you constantly look in the lives of other people, it provides a playing ground for comparison and self-judgement – two things that worry loves to feed on. All of a sudden your mind is in overdrive. When it comes to the effects of social media on women, especially young girls, the story becomes even more difficult. We are led to believe that beautiful means zero body fat, the best designer clothes, and plastic surgery to “fix” your imperfections.

What can follow is self-loathing, low self-esteem, worry, and anxiety. I challenge you to do a social media detox. Focus on your own world for a change. Worry about loving yourself instead of obsessing about other people loving and accepting you.

Don’t try to relieve worry. Rather, stop worrying altogether by addressing it, head on, like the badass woman that you are. How would it feel if you could stop worrying and start living your life to the fullest? Let your answer be the driving force that inspires you to take back your power and become the CEO of your mind. In the words of Stephanie DelTorchio, “Worry is a beach walk in July, wearing a down coat, expecting snow. It’s stupid.”

Are you ready to learn how you can get back up when life knocks you on your ass? CLICK HERE for instant access to my free resilience mastery eBook!

Please subscribe below to get automatic updates of my latest video blogs:

Ashley describes how you can rise above your circumstances and live your life without limits

Rise Above Your Circumstances: How To Live A Life Without Limits

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Rise above your circumstances. Your circumstances don’t define who you are. When you live without limits, you are truly free. Unfortunately, not enough people choose this path. Instead, they stay in their comfort zones, for fear that they will fail.

The fact of the matter is, you are the only thing standing in your way of success. Guess what? Change is scary, but regret is even scarier.

The key to conquering anything that seems impossible to the mind’s eye is an unwavering belief in oneself. We all reach critical points in our lives where our mental toughness is put to the test – a toxic relationship, a lost family member, a bad accident, a financial crisis.

You have the power to turn the impossible into the possible. It all starts and ends in your mind. It is amazing how much you can achieve, IF you put your mind to it. Will it be hard work? Yes. Will you want to give up? Yes. Will it be worth the fight? 100%.

However, you can’t just dip your foot in the ocean of the unknown. You have to dive in, head first. It’s mind blowing what can happen when you choose to not give up. In the words of Sir Arthur Conan Doyle, “When you have eliminated the impossible, whatever remains, however improbable, must be the truth.” Are you ready to rise above your circumstances?

Watch the video below:

(Click here to watch on YouTube)

(Podcast Coming Soon)

Are you ready to learn how you can get back up when life knocks you on your ass? CLICK HERE for instant access to my free resilience mastery eBook!

Everything that you want to accomplish in life starts in your mind. Your mind is a powerful tool. It can be your best friend or your worst enemy.

I was pleasantly reminded of this the other day while I was having a conversation with a friend, who suggested that maybe I shouldn’t teach yoga dance anymore because it’s too straining on my neck/back injuries.

In her words, “Maybe it would be best to accept my limits and do something that wasn’t so challenging for my body.” I cringed in disbelief.

Quickly my anxious mind jumped into the conversation and agreed with her, telling me all the reasons why I wasn’t strong enough to do the very thing that I loved most – empowering women to confidently step out of their comfort zones, and into their badass power, both on and off the mat.

I was reminded of a quote by Steve Maraboli who said, “I can’t”… “It’s not possible”… “I’m not good enough”… ~ These are lies the demons of your past use to scare away the possibilities of the present.”

Rise above your circumstances. It’s the only way to live.

At that point, I smiled sarcastically at her and said, “Nah, I think I’ll continue showing up for myself, being awesome, and doing what I love.” 

Sure, our bodies have limits, but at the end of the day, your only limit is you and your mind. You can either hang out on the side lines and watch life pass you by, or you can dive in, push yourself, and prove to yourself and the world how fucking limitless you truly are. Make the choice to live without limits and rise above your circumstances in life.

A recent study highlighting the link between mindfulness and resilience found that, “Mindful people can better cope with difficult thoughts and emotions, without becoming overwhelmed or shutting down emotionally.” By stepping back and observing, our mind may resist getting stuck in old stories, thereby empowering us to move forward.

Just like you can train your body, you can train your mind to be more resilient. It all comes down to perception.

You are not defined by your circumstances. Rise above them!

How does it feel when you say these words out loud? Instead of dropping into fear mode when a challenge hits you, try approaching it from a position of excitement.

Is this going to be uncomfortable? Hell yeah, but this is where the magic lies. Any time you are trying something new, you can only grow if you feel awkward and uneasy.

It will spark your intrinsic motivation, and light a fire under your ass that will put you into a state of optimal flow. In fact, flow research demonstrates that flow happens when we are sufficiently challenged and work at the edge of our skill level.

When is the last time you went above and beyond your limits and did something that tested every bone in your body? Whatever challenge you are currently facing in life, you are strong enough to rise above the shit that is trying to hold you down.

Dwelling on the “what if’s” and having a pity party won’t help. Trust me. I’ve done it, and it only leaves you feeling stuck. It all comes down to pushing through your mental blocks and knowing that your only limit is you.

You must do the thing that you think you cannot do. Rise above your circumstances. In the words of the late great Muhammad Ali, “Impossible is not a fact. It’s an opinion. Impossible is not a declaration. It’s a dare. Impossible is potential. Impossible is temporary. Impossible is nothing.” Now is the time to go show the world that the word, “impossible” does not exist in your vocabulary. 

Are you ready to learn how you can get back up when life knocks you on your ass? CLICK HERE for instant access to my free resilience mastery eBook!

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Thank you so much for your support, and if you have yet to leave a rating or review, please leave me an honest one on YouTube or below on the blog. Much love!

 

Ashley shares strategies for how to stop anxiety dead in its tracks

Stop Anxiety Dead In Its Tracks

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Stop anxiety dead in its tracks. I have dedicated most of my life to learning how to master this. Oftentimes, anxiety can become so debilitating that we associate it with who you are, but I’m here to tell you that it doesn’t define you. Rather, it is a reaction to how we perceive something to be.

No matter how you spin it, anxiety blows. Put aside all the clinical jargon and the scientific reasons for why it exists, and many of us are left feeling MORE anxious. Everybody knows what anxiety is, but those who have it don’t want to admit it, for fear that they will be considered “weak” or “mentally ill.” There is a lot of stigma towards anxiety, but it’s actually a very common experience.

The worst part about anxiety is that, oftentimes, people don’t know what they are anxious about. I’ve suffered from anxiety my whole life – panic, worry, ruminative thoughts, catastrophizing. I found that the more attention that I gave it, the worse that it became.

I believe that one of the best ways to master anxiety is to have a deep understanding of who you are and what your anxiety triggers are, and then to commit to doing the hard work. Knowledge is power. Once armed with it, you realize how strong you really are. Anxiety doesn’t have to control your life anymore, and I am living proof that this is true. Are you ready to stop anxiety dead in its tracks?

Watch the video below:

(Click here to watch on YouTube)

(Listen To Podcast)

Are you ready to learn how you can get back up when life knocks you on your ass? CLICK HERE for instant access to my free resilience mastery eBook!

Let’s explore how to stop anxiety dead in its tracks with these 4 anxiety crushing strategies:

1. Develop Body Awareness 

Oftentimes, many people believe the anxiety is all in their heads, but it usually manifests itself as physical symptoms – heart racing, shallow breathing, sweaty hands, headaches – which is why it’s important to tap into your body and develop body awareness.

When your thoughts start to spiral, turn your attention away from your mind and towards what is actually happening in your body. That is where the control lies. Don’t panic when physical sensations come up. Sit with your anxious symptoms, as uncomfortable as they may be, and become an observer of them. 

If you can calm yourself down on a physical level, your mind will follow. This has been one of the best ways that I have been able to take control of my anxiety. Don’t ever discredit the power of the mind-body connection. It’s the real deal. As you begin to develop a deeper awareness of what is happening in your body, and are able to separate ‘the self’ from ‘the experience’, you will stop anxiety dead in its tracks.

2. Practice Deep Breathing Everyday

Don’t wait until you are experiencing a full blown anxiety attack to take action. For myself, anxiety used to show up as shallow breathing, over-breathing or just thinking about my breathing way too much!  I learned that if I wanted to be the master of my anxiety, I needed to be proactive and engage in one of the simplest mindfulness exercises out there – deep breathing.

Deep breathing has been shown to increase the supply of oxygen to your brain, and stimulates the parasympathetic nervous system, which promotes a state of calmness. There is no better way to hit the pause button, tap into your body, and shift your emotional state, from one of worry to calm. As soon as your mind starts to get the best of you, stop what you are doing and start breathing deeply.

3. Ditch Coffee 

For those of you who can still get jacked off of herbal teas and hate the taste of coffee – lucky you. However, for many of us, coffee is the fuel that get us moving and feeling productive….so we think. By increasing the brain chemicals dopamine and acetylcholine, caffeine gives us the feelings we desire – increased motivation, productivity, and brain power. However, there is nothing worse for an anxious mind than coffee. Trust me.

Coffee affects the body, much like stress does, by increasing your heart rate and blood pressure. Ring a bell? Similar symptoms that come up for a lot of people when are experiencing anxiety. Research shows that caffeine consumption can more than double your blood levels of the stress hormones cortisol and epinephrine.

When I became armed with this knowledge, I knew that I no longer had a choice. I had to ditch the cappuccinos and get off the coffee wagon. Was it tough? Fuck yes, but the payoff was so worth it. Replace coffee with green tea and stop anxiety dead in its tracks.

Today, I feel more calm, relaxed, and in control of my thoughts. Does my anxiety still come up now and then, even without coffee? Sure, but it’s few and far between, because I no longer rely on a stimulant to get me through the day. I am clear and more hyper-focused than I’ve ever been.

4. Meditate, Don’t Medicate

I am a big believer that medication isn’t the answer to anxiety. Despite what the medical system may say, anxiety can be dealt with and mastered, non-medically. Nobody knows for sure where anxiety actually comes from, but it has thought to be caused by an imbalance in brain chemicals, due to prolonged stress.

In walks meditation – this simple, yet powerful practice has been found to break anxious thought patterns and balance the neurotransmitters in the brain. A daily meditation practice trains your brain to stay in the present. It not only can reduce your anxiety symptoms, it also can stop it in its tracks, for good.

Don’t rely on a pill; it’s merely a bandaid solution. It’s only when we get to the core of the problem, peel back the layers, and deconstruct our anxiety, that we find freedom from it. Anxiety is not who you are. Rather, it’s how you respond to it that determines who you are.

These are just some of the ways that you can rid yourself of the shitty “A” word and take back control of your life. The only perfect time to master your anxiety is right now…in this moment. It’s not about achieving a ‘symptom-free status’. Rather, it’s about taking the first step, and making small improvements everyday.

Stop anxiety dead in its tracks.

You are so much more than your anxiety. You are strong for getting out of bed when you feel like the world is suffocating you. You are brave for doing the very things that make your heart race and your body shake. You are a resilient woman and have what it takes to stop anxiety dead in its tracks.

In the words of Karen Salmansohn, “Anxiety happens when you think that you have to figure everything out all at once. Breathe. You’re strong. You got this. Take it day by day.” If I can overcome the darkest days of anxiety, so can you.

Are you ready to learn how you can get back up when life knocks you on your ass? CLICK HERE for instant access to my free resilience mastery eBook!

Please subscribe below to get automatic updates of my latest video blogs:

Thank you so much for your support, and if you have yet to leave a rating or review, please leave me an honest one on YouTube or below on the blog. Much love!

 

Ashley gives 3 tips for how to cure the disease to please and start making yourself a priority

The Disease To Please: Is There A Cure?

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The disease to please. It’s the real deal. If you’ve got it, the good news is that there is a cure, but it all starts with you. At times, it can be sickening how far we will go to do things for others, at the expense of our own personal health and well-being.

I’ve been a victim of the disease to please. Have you? In our deep-seated desire to make others happy, we end up putting our own self-care and priorities on the sidelines, as if they don’t matter as much. When you allow someone to walk all over you, you become a human doormat.

Are you ready to stop being someone else’s doormat and start making your needs a priority? In the words of Lysa Terkeurst, “We must not confuse the command to love with the disease to please.”

Are you ready to learn how you can get back up when life knocks you on your ass? CLICK HERE for instant access to my free resilience mastery eBook!

By nature, women are nurturers. Built into our DNA is a desire to help others. I’m not saying that it’s a bad thing to show compassion and love to people, but there is a big difference between people pleasing and serving others. Jessica Turner, the author of The Fringe Hours: Making Time for You, surveyed over 2,000 women for her book. Among other things, she asked her participants to describe the hardest part of being a woman. The common theme? Being everything to everyone. Are you surprised? I’m not.

The disease to please is rampant.

According to Dr. Susan Newman, people pleasers want everyone around them to be happy. And they will do whatever it takes to keep them that way. It’s great that you want to help others, BUT you need to know when to stop. This is where people get stuck. People pleasing behavior is rooted in a desire for self-acceptance and validation from others.

The rationale is that if I bend over backwards to do this for him or her, they will like me and know that I’m a good person, and in turn, will do nice things for me as well. However, basing your self-worth on what others think of us is a toxic and slippery slope, and one that won’t get you anywhere.

I hate to break it to you but when you don’t feel worthy about yourself, the easy alternative is to feel a sense of significance from helping others. The best way to take back control of your life is to shift your mindset and engage in actions that honor your needs, so that you can rid yourself of people pleasing patterns once and for all. Here are 3 ways that you can drop the disease to please, stop being a human doormat, and take back control of your life:

1. Say “No” More Often

People pleasers never say “no”, for fear that they will disappoint others, and in turn, lose their friendships. Regardless of whether you want to believe it or not, saying “yes” all the time will only leave you feeling depleted, stressed, and overwhelmed. Start with small no’s and work your way up to bigger ones.

When you finally have the courage to stand up for yourself, notice the massive emotional weight that is lifted off of your shoulders. You are just as important as the people that you are trying to please. Don’t forget it. In the words of Paulo Coehlo, “When you say “yes” to others, make sure that you aren’t saying “no” to yourself.”

2. Listen To Your Gut

If something doesn’t feel right, then it isn’t. As women, we know how true this can be. Why is trusting your gut so powerful? Because your gut never lies. It is the seat of your intuition, and a form of intelligence that allows you to understand and use information that will guide you throughout your life.

In the words of Bruce Kasanoff, “That ‘bad feeling’ gnawing away at you is your intuition telling you that no matter how badly you might wish to talk yourself into this direction, it is the wrong way to go.”  Trust your inner voice and take action from this place.

3. Remove Toxic People

If you have the disease to please, there will always be toxic people who will try to take advantage of you. You are an easy target and a toxic person can smell you from a mile away. Toxic friendships can affect very area of your life, if you allow them to, including your own sanity.

Look at your friends and ask yourself who is holding you back. Ditch anyone that isn’t serving your highest self. If you are a people pleaser, this may feel harsh and selfish, but it’s not. Honoring your needs is healthy. Purge a few toxic people from your life and see how it feels. As you become more assertive and start to set healthy boundaries, your will stop worrying what other people think of you, and you will notice how good it feels to free yourself from these energy vampires.

Drop the disease to please and take back control of your life. Value yourself to walk away from anything that doesn’t serve you. It all comes down to knowing your self-worth. You deserve the love and support that you so freely give to others, so stop thinking about what you can give to others, and start focusing on your own needs.

Are you ready to learn how you can get back up when life knocks you on your ass? CLICK HERE for instant access to my free resilience mastery eBook!

Please subscribe below to get automatic updates of my latest video blogs:

Thank you so much for your support, and if you have yet to leave a rating or review, please leave me an honest one on YouTube or below on the blog. Much love!

Ashley describes 3 ways for how you can master your emotions

Master Your Emotions: If Not Now, When?

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Master your emotions. If not now, when? Do your emotions make you feel like you are spiralling out of control? If this is a regular pattern for you, I’ve got good news. As of today, you no longer have to be at the mercy of them.

Emotional Mastery is the ability to exercise control over your emotional state without letting it affect you. Our emotions have a huge amount of influence over the choices that we make in life. They determine what we care about, and give us the courage to stand up for what we believe in, to support the people that we love, and connect to others.

In the words of Jim Rohm, “Your emotions will either serve or master, depending on who is in charge.” Are you ready to learn how you can master your emotions?  If not now, when?

Watch the video below:

(Click here to watch on YouTube)

(Listen to my podcast)

Are you ready to learn how you can get back up when life knocks you on your ass? CLICK HERE for instant access to my free resilience mastery eBook!

By nature, women tend to be highly emotional creatures. Can you relate? I know I can, and I’m proud of it. This is supported by research that shows that women’s brains are more sensitive to negative emotions. However, just because we are predisposed to being more sensitive does not mean that we are any less capable of mastering how we feel.

Master your emotions.

Don’t get me wrong. Being an empathetic person has its perks, but if we want to be in control of our lives, we need to allow waves of emotion to flow through us, with grace and ease. Emotional mastery can be easily learned. It is a skill, that takes practice, commitment, and patience. You have the power to master your emotions, because you and only you, are responsible for your emotional well-being. 

Here are 3 ways that you can master your emotions:

1. Be Conscious Of Your Emotions

Oftentimes, we react without thinking. In psychology, there is a term known as amygdala hijack, which refers to the phenomenon when the emotional parts of our brain have completely taken over the thinking parts of our brain. If we don’t know where are emotional triggers are coming from, we are unable to create healthier responses.

When you are conscious of the reasons behind your emotions, you are better able to make sense of why you react the way you do. Any change in our habits starts with self-awareness. When you know thyself, you can master your emotions instead of being a slave to them.

2. Own Your Emotions

Once you better understand your emotional triggers, now you have to take responsibility for your emotional reactions and address them, mindfully. When we blame others for our emotional reactions, it’s our way of telling the Universe, “I don’t have control over my life.”

That’s no way to live. Drop the blaming story! The good news is that emotional resilience can be developed and strengthened, every day. All it requires is a commitment to taking a proactive approach to better managing and mastering your emotional energy.

3. Chill Out

The next time it feels as if your world is falling on top of you, take a deep breath, chill out, and “let that shit go.” Oftentimes, negative emotion takes over when we are out of balance. Take care of yourself so that you don’t drop into overwhelm mode.

When you do things that nourish your mind, body and soul, you will feel more in control of your emotional state. Don’t be a slave to your emotions. I’m here to remind you that you are so much more than your massive to-do list that causes you anxiety, or the deadline that stresses you out to the point that you snap. These days, I have come to realize that stress, anxiety and worry are all choices.

In the grand scheme of things, what does stress and anxiety do for us? A whole lot of nothing. Allowing your emotions to take over your rational self is a decision that you every day, whether you want to believe it or not. You are not defined by your emotions.

You are a strong, powerful, resilient woman who can weather any storm that is thrown her way. Master your emotions. Don’t let them master you. In the words of Jim Rohn, “Your emotions will either serve or master, depending on who is in charge.”

Are you ready to learn how you can get back up when life knocks you on your ass? CLICK HERE for instant access to my free resilience mastery eBook!

Please subscribe below to get automatic updates of my latest video blogs:

Thank you so much for your support, and if you have yet to leave a rating or review, please leave me an honest one on YouTube or below on the blog. Much love!

Ashley describes why overcoming victim mentality is a must if you want to master life's challenges

Overcoming Victim Mentality: The Mindset That is Holding You Back

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Overcoming victim mentality can be a challenging feat. I know this, because I’ve done the hard work to go from victim to victor.

If you want to achieve success in life, you need to start by mastering your mindset. Resilient people take responsibility for their lives. They don’t play the victim game and passively move throughout their days. Rather, they are always focused on growing and expanding themselves.

When life knocks them down, they don’t blame the world for their problems. They roll with life’s punches, and use each blow as fuel for the fire, which allows them to come back stronger than ever before. It all starts with developing an unshakeable mindset.

At the end of the day, overcoming victim mentality is your choice. We all have the power to remove the obstacles that stand in our way of success, so that we can rise up and become the women that we desire to be. In the words of Nora Ephran, “Above all, be the heroine of your life. Not the victim.” It all starts with you. Are you ready?

Watch the video below:

(Click here to watch on YouTube)

(Listen to my podcast)

Are you ready to learn how you can get back up when life knocks you on your ass? CLICK HERE for instant access to my free resilience mastery eBook!

You are human, which means that you are allowed to feel negative emotions, but it’s up to you how long you choose to wallow in this place.The fact of the matter is, you have the capacity for overcoming victim mentality. You just may not be fully aware of it yet. 

Overcoming victim mentality is a choice.

It all starts with developing an unshakeable mindset. I want to share with you 5 secrets for overcoming victim mentality:

1. Change Your Beliefs

As women, oftentimes the biggest obstacle that holds us back are our own self-limiting beliefs about who we are and what we are capable of. These inner voices encourage victim behavior, and are destructive to our happiness and success in life.

Our brains can produce upwards of 50,000 thoughts a day, 99% percent of these thoughts are repeated daily. Your thoughts become your beliefs which, in turn, become your mindset. This is why it’s so important that you think empowering rather than disempowering thoughts.

Do you identify with any of these stories?

  • I’ll never make it in my career;
  • I’m weak;
  • I’m not smart enough, pretty enough, thin enough’
  • I don’t have the confidence to do that

The list goes on and on. STOP. Be careful how you talk to yourself, because your brain is listening. However, if we choose to view the world and ourselves through the lens of a victor mentality, we move out of victim mode and become empowered to re-write our story. The result? Pure freedom.

2. Take Responsibility For Your Life

Whereas victims tend to blame external circumstances or others for their problems, victors taking responsibility for their lives, knowing that they are responsible for their life and their happiness. Are you living a life of endless excuses? Sure, sometimes it’s easier to be a victim; talking about how other people make you do what you do removes the obligation for you to change.

Unfortunately this pattern of behaving won’t get you anywhere in life. Every important choice in life starts with a decision. It requires commitment. This is the point at which a real shift can occur. Research has found that when people commit to something, their desire to be seen as “consistent” drives them to act according to the commitment they’ve made.

When you decide that you are in the driver’s seat of your life, there is no turning back. Armed with this willpower, you become unstoppable. If you want to become a victor, you need to live AS IF you are one. In the words of Brian Tracy, “Among the most important personal choices you can make is to accept complete responsibility for everything you are and everything you will ever be. This is the great turning point in life.”

3. View Challenges As Opportunities For Growth

I hate to break it to you, but challenges are a part of life, and they aren’t going anywhere. We don’t have control over the highs and lows that come with life, but we do have control over how we respond to them. Whereas a victim will self-sabotage, causing their emotions to get the best of them, a victor will look a challenge dead in the face and say, “I got this.”

Have you ever met a woman who seems to have an annoyingly optimistic attitude when faced with adversity? She always finds a way to turn a bad thing into something great, almost effortlessly? Her secret to success isn’t as difficult as it may seem. It all comes down to her mindset. Carol Dweck’s research found that when students possessed a growth mindset; a mindset which perceives a challenge as an opportunity to learn, rather than an obstacle to overcome, they responded with constructive thoughts and their behavior showed persistence, rather than defeat.

Throughout life we are afforded endless opportunities to expand our scope of what is possible. By adopting a passionate curiosity for learning and a willingness to see the good in everything, we empower ourselves to grow through our struggles, instead of being at the mercy of them.

The reality is that our greatest growth occurs by going through challenging times that test our resilience. In the words of Napoleon Hill, “Strength and growth come only through continuous effort and struggle.”

4. Live Your Truth

Your truth is rooted in your belief system. If your words aren’t in alignment with your actions, this will manifest itself as an imbalance in your emotional centre, causing you to feel powerless. When we live from a place of powerlessness, we become victims of our own minds.

A victor lives their truth. This is a woman who unapologetically embraces who she is and what she stands for. In essence, she has a strong sense of self that empowers her to make decisions, with grace and dignity. People who live authentically will naturally perceive life as more meaningful, than will those who do not.

When you live in your truth, you free yourself to be the confident, strong woman that you are. Are you ready to live from this place? Don’t be a victim, be a victor. In the words of Eleanor Roosevelt, “In the long run, we shape our lives, and we shape ourselves. The process never ends until we die.  And the choices we make are ultimately our own responsibility.”  

You were born to thrive, not merely survive. Overcoming victim mentality is just one more hurdle that you are going rise above. Take responsibility for your awesomeness and become the best version of yourself. The world is waiting.

Are you ready to learn how you can get back up when life knocks you on your ass? CLICK HERE for instant access to my free resilience mastery eBook!

Please subscribe below to get automatic updates of my latest video blogs:

Thank you so much for your support, and if you have yet to leave a rating or review, please leave me an honest one on YouTube or below on the blog. Much love!

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