Here are articles that will help you Rise From the Ashes and Soar With Eagles.




How many New Year’s Resolutions have you told yourself, “this year will be the year I start exercising” only to watch your resolution slip away after a couple of months? Well, in my case it’s more like a couple of weeks. Ah, ok, ok, I mean a couple of days.


I’ve found that when I exercise, I feel more confident, I stand taller, I have more energy and I even enjoy who’s looking back at me in the mirror. Exercise gets me out of the house. Exercise gets me out of the hotel when I’m at work. I listen to podcasts. I groove to great music. I even find that friends and coworkers are willing to exercise with me, allowing me the connection that’s so important for my well-being.


Life is so much better when I exercise.


I have one problem: I absolutely HATE starting.


Oh, once I’m actually exercising, it’s all good. I’m in the zone. Afterwards, I’m patting myself on the back for a job well done. And the next day, oh, that muscle soreness reminds me that I’m getting results for my hard work.


But the energy it takes to actually put my workout shorts on feels like I’m trying to lift a locomotive. My brain reminds me of all the other “stuff” that needs to get done. And instead of getting motivated, I find every excuse known to mankind that keeps me from doing what I know is good for me.


I do have a trick when I’m struggling to exercise. It works 100% of the time. Well, it works 100% of the time, when I actually use it. Are you ready for the simple solution?


Use Mel Robbins 5 Second Rule.

“If you have an impulse to act on a goal, you must physically move within 5 seconds or your brain will kill the idea. Because when you physically move, your brain starts to build new habits. When you do something you’re not used to doing, you are in the act of building new habits and erasing existing ones.”


Here’s the trick. If you’re procrastinating, become an astronaut. Countdown from five and then scream, “BLAST OFF!!!” Ok, maybe not out loud when you’re around a group of people. Just visualize yourself blasting off doing what needs to get done. Promise you, once you’re doing it, you’ll keep doing.


The 7 Pieces of Equipment You Really Need in Your Home Gym

Exercise and Heart Disease Statistics

The Heart Smart Workout Plan

Addiction Vs. Exercise




Sleep. Hmm. The very thing we need and the one thing we put last on the list of taking care of ourselves. When I think of sleep deprivation, I think of my separation and when I moved out of the house. I couldn’t stop my brain from Fighting My Tiger or Sprinting on a Hamster Wheel. I have never felt so sleep deprived in my life.


Ok, that is an incorrect statement.


I was sleep deprived when my girls were babies. Oh, those tag-team days. Each parent grabbing an hour or two of shut eye while the other kept the baby entertained. Then there was my addiction; sleep was the farthest thing on my mind. Medicating and not feeling was what was most important to me.


And then there’s the ever important social media to keep up with right before bed. Speaking of which…I need to stop blogging and go to bed. Goodnight!


Sleep, something we take for granted and yet, the one thing we must remember to mindful about!

What are the Affects of Alcohol on Sleep



Mindful Eating

Healthy eating is something we all know is important, however, as I well know, it’s tough to do in today’s fast paced lifestyle. Plus, I love my cookie dough, ice cream, and donuts. Major sweet tooth here!


I’ve learned that shaming myself for my unhealthy eating habits (see where shame took me in my addiction) doesn’t work for me. Nor does the word diet. Diet sounds like I’m trying to starve or deprive myself. When I “fail” by eating unhealthy food or “ruin” my diet, I just give up and say screw it. Then my eating habits completely go downhill.


Now, all I need to change my thought patterns is to add just one little word to my repertoire. That word is “mindful”. Hey, didn’t I just say we must be mindful about our sleeping patterns?


Mindfulness is one of my recovery tools. Being mindful allows me to stay in the present moment. And when I’m present, I’m more grateful and I enjoy life.


So, when it comes to food, I too must be mindful about what I eat. What I mean is quite simple:

calories in = calories out


If I keep a daily log of what I’m eating (great apps like Lose It or My Fitness Pal), then I know that if I want to eat more food I have to do one of two things. I can either exercise so I can have more calories or I can decide whether this measly candy bar is really worth missing a full dinner (sometimes it is). I also don’t worry day to day about being “perfect”. As long as I’m within my caloric range by the end of the week, it’s all good. Isn’t that what makes Weight Watchers so successful?


When I’m consciously eating, I feel better, I’m more aware about my food choices, and at the end of the night I don’t feel like I ate an entire extra large popcorn at the movie theaters. Did I really eat all that in one siting?  Ok, ok, I must be truthful. When it comes to movie popcorn, mindfulness kind of goes out the window, until you research how unhealthy movie popcorn is for you. Sneak in some microwavable popcorn instead.


When I’m mindful about my eating, I actually make better choices. I know what’s going into my mouth before it gets there. And what’s even most interesting for me, I actually exercise more just so I can eat more.


41 Sneaky Ways to Eat More Vegetables

Eating Right For Your Heart

Improve Your Health From Your Kitchen

The Ultimate Guide to Turning Your Home’s Yard into a Community Garden




I can’t talk about exercise, sleep, and eating without talking about general health. Whether you’re a recovering addict, you’re battling depression, or life has thrown you a curveball, in order to Rise Up Out of the Ashes, you need to take care of your health.


Think of your health as the foundation to your well being. It’s critical to have a strong foundation. A house built on a solid foundation is built to stay forever. Take care of your physical and mental body so you can thrive in life.


50 Easy Resolutions to Change Your Life

Consumer Safety Guide

Depression & Heart Disease

Health Calculators

Reclaiming your Health in Recovery – A Guide for Addiction Survivors