Transformation

- Madison Osgood

What’s Holding You Back From Reaching Your Goals and How to Move Beyond It 

Why is it that setting goals is easy for us, but committing to them is so challenging? We can know exactly what we want, or rather, what we don’t want - and yet, something holds us back from getting it. The drive is there, but no matter what we do, there is something standing in the way. A roadblock - and it’s causing our transformation to feel just out of reach.

Let’s paint a picture; a woman in her early thirties who has so much to be grateful for - a wonderful relationship and an amazing little family, but she wants more for herself - she’s been unhappy and unfulfilled at her job for years and she can feel how it’s impacting the things she loves most. She’s beyond ready for a change - she wants to be doing what she loves, what lights her up and to get paid for it. But every time she tries to make a change, she’s stopped by an inner voice:

“I just don’t know enough yet, I need to know more before I can get started…I already have so much on my plate with this job and things to do around the house I don’t have time for anything else…Even if I did go for it, she’s doing it so much better than I ever could…No one would ever pay me to do that…I’m not good enough.”

Sound familiar? You are not alone. This is my story. And those are my limiting beliefs - my blocks.

What Are Blocks & Why Do We Have Them?  

You may know of blocks more fondly by these names: perfectionism, overwhelm, burn out, procrastination, inner criticism, comparison, and self doubt - just to name a few. These blocks show up as limiting beliefs - stories we tell ourselves and buy into - and they hold us back from reaching our goals and ultimately, from living the life of our dreams (see table below).

However, despite how it may seem, our blocks didn’t develop with the intent to hold us back, rather, they’re actually quite innocent and in fact, they are trying to protect us from something deeper. 

Perfectionism is a big one for me - it has shown up time and time again over the course of my life, and I can just about trace it back to when and why it developed. I have two older brothers. My oldest brother is on the autism spectrum and struggled with adapting to the public school setting and my middle brother is extremely intelligent so he didn’t have to try very hard and just coast through school. I tried very hard and I did well in school and that made me the “golden child,” the “good one,” mom and dad’s “favorite.” I saw everyone around me put me up on a pedestal, and it was then that I began to attach my performance and my achievements to my value - my worth. 

Perfectionism has tried to serve me by pushing me to always do my best - because my worth in the eyes of others was dependent on it - at least, that was the story I told myself. For years, decades even, perfectionism has been trying to protect that little girl in me from feeling the pain of letting people down or feeling unworthy because of not succeeding or not doing well. But in reality, perfectionism has been holding me back from stepping into my power and reaching my full potential out of fear that it won’t be good enough. That I won’t be good enough.

Moving Beyond Your Blocks: Curiosity & Compassion 

Everyone’s blocks are different; they show up differently, the limiting beliefs around them sound different, and they develop as a result of different experiences. But the path to healing them is the same. Moving beyond your blocks requires curiosity and compassion.  

If you have any experience with blocks and succumbing to limiting beliefs, you know all too well the heavy dose of shame and judgment that comes along with them. You have once again successfully blocked yourself from committing to your goal and you’ve turned to a pint of ice cream for comfort in the shadow of your complete and utter failings - No? Just me? But over the years, those blocks don’t go away, they keep showing up. It’s because beating yourself up, judging and shaming yourself for struggling to commit to your goals has never worked. So what does work? Curiosity and compassion. 

For just a moment, let’s try something new. Let’s try letting go of our judgment and shame, and instead, try choosing to get curious, and dig a little deeper. You’ll find that underneath those blocks, there are deep rooted fears: fear of failure, fear of rejection, fear of not being good enough - not being enough. If that feels heavy and uncomfortable, you are doing great - resistance is good! It means the greatest transformation is just around the corner, so stay with it. Lean into it. Now, instead of meeting that fear with judgment and shame, let’s try choosing to meet it with compassion - you’ll find that all it ever wanted was to be felt, to be seen, and to be held. To be validated. 

The Paradox of Transformation 

Through curiosity and compassion, ironically, you’ll find that the very thing you had been avoiding feeling - what your blocks were trying to protect you from feeling - is the doorway to what you deeply desire: safety, belonging, and worthiness. That is the Paradox of Transformation - a concept I learned from my coaching mentor, Alyssa Nobriga. When she shared this with me, and I applied it to my own transformation journey I couldn’t believe the results - the transformation. When I was courageous enough to feel the very thing I had been running from, hiding from - I was set free. My perfectionism melted away and I felt lighter, more open and expansive, and bursting with creativity and fervor that I hadn't felt in years. Which is why it is the foundation of the work I do as a coach. 

I’m not asking you to believe me - I am inviting you to experiment and see for yourself. Next time you set a goal, when resistance comes up, and that inner voice pops into your head - just notice it without judgment. Get curious, ask yourself, how is this trying to serve me? What is it protecting me from feeling? And when that feeling comes up - show it all of the love and compassion it’s ever needed.

In order to support The Modern Moms Village Community, Madison has generously offered to share a special offer for our members: 

From AI to Authentic: How to Use AI Without Losing Your True Voice

- Marissa Polselli

You’ve been under pressure to write the copy for the Home Page on your website, but… you’re meeting with a new client for a discovery session, you have 12 voicemails and 36 emails to answer, a pile of paperwork to attend to, and those quarterly tax estimates aren’t going to file themselves. Suddenly, the glow of your laptop screen illuminates the browser you have opened to ChatGPT, and the allure of automated copy calls to you. “Write a home page welcoming people to my acupuncture practice in a friendly tone.” In under two seconds, it’s done. And you know what? It’s not bad! Friendly tone? Check. Hitting on people’s pain points and desires? Check. Welcoming and inviting people to connect? Check. So what’s the problem? The Great AI Debate When ChatGPT can churn out decent copy at the speed of light, why not use it?

You may be surprised to hear that my answer is actually, “Go ahead and use it!” The strategic use of ChatGPT can be a time-saver and an aid in writing copy. The problem comes in when people use it not as an enhancer or catalyst for original thought and writing but as a replacement for it. In other words, starting out with ChatGPT can be helpful, but leaving it there is a huge missed opportunity for authentic expression and connection.

In the great AI debate, there are valid arguments to be made for and against its use in copywriting. Before we dive into the drawbacks, here are a few ways ChatGPT and similar technologies can be a true support in the writing process. The Benefits of AI for Copywriting Generative programs like ChatGPT certainly have benefits, and can come in handy if used strategically. Here are just a few ways tech like ChatGPT can be used to enhance your copywriting for websites, posts, letters, and all kinds of copy: It can save you time on research and help you find keywords to include for SEO. It can help you brainstorm or give you an example when you are in a rush or stuck. ChatGPT’s output can help jog you out of writer’s block. It’s fast and you can do a lot for free. It can give you a decent baseline for your work, helping you create a content brief that can serve as inspiration for you to expand on. With all of that to recommend it, why not stick with AI as your secret copywriter? No one has to know, right?

Drawback #1: People Will Know When you read copy that is decently written but generic, it’s a major tip off that it was written by an algorithm instead of a person. Programs like ChatGPT are trained on a massive amount of data, but no algorithm can account for what makes you you – your memories, your humor, your dreams, your sensitivities. It doesn’t have the capacity to look at a piece of work, draw on your lived experiences, and decide that this is the perfect place to tell that story about how you met Sting in an elevator. Generative AI also has its telltale characteristics that make it easy for savvy readers and other software programs to suss out your secret: Algorithms have their own patterns and churn out generic copy. The output can sometimes sound unnatural – unless you are a huge fan of transitions like “furthermore” and “moreover.” Very often, it is detectable. Programs like Turnitin are plagiarism checkers with up to 98% accuracy – and they pick up on AI generated copy. Recruiters and hiring managers can tell when a resume is written with AI because of the generic job duty descriptions and summaries. Submitting an AI-generated resume can send up a red flag and even disqualify you from consideration – people want to hire a person, not a bot. Drawback #2: Original Thought Need Not Apply ChatGPT is a powerful natural language processor – but it doesn’t actually understand anything. It’s not comprehending the ideas you are writing about, but using a sophisticated algorithm to predict what words should come next as each sentence and paragraph is written. This algorithm draws on existing data to predict what words to use, which means a bunch of things: Generative AI can only draw on the data it is trained on – and while that pool of data is immense, it can contain biases that may result in a lack of accuracy and diversity in the writing it produces. Programs like ChatGPT are inherently backward-looking. They are basically a super sophisticated way to reshuffle existing information. Because these programs are trained on existing data, there is a very real danger of the ideas of other writers and creators being used without proper crediting – in other words, plagiarism is a major risk. And the biggest drawback of all here: AI can’t generate new ideas. That’s all you, my friend, with your marvelous and unable-to-be-replicated human brain and spirit. Drawback #3: No One Connects with Algorithms Now, you may or may not be a person who cares about the energy of words. If you’re like me – and so many of the heart-centered business owners and practitioners I know – you do care. Creating copy with the right energy really matters to us, because we want a soul to soul connection with our intended reader. Just like the Scarecrow from the Wizard of Oz only had straw where a brain should be, AI only has coding where a soul should be. And people connect with other people – not coding or algorithms. Even if that sounds a bit too woo for you, simply consider it from this simple and practical perspective: How can you connect with your people when they are hearing a conglomeration of other peoples’ voices spliced together instead of your voice? Using AI Without Losing Authenticity So how do you make the most of this tech, capitalizing on its benefits without being sucked into a vortex of soulless mediocrity? It all comes down to using AI as a creativity stimulator, rather than a replacer. The best time to leverage the power of generative copy programs like ChatGPT is at the beginning of a project. Writing a detailed prompt can result in some phrases and key terms you can use to spur your own ideas, and add your own personal touch and stories to. I also really recommend paying attention to the thing that keeps your own creativity alive – whether that is meditation, prayer, time in nature, journaling – whatever it is, nurture that practice. If your spirit and imagination are continually fed, it will be easier to use AI as a tool instead of a replacement or crutch, and let your own authentic voice be the thing that goes out into the world to seek and share and connect.

Bio: Marissa Polselli is a writer, content and brand strategist, and speaker whose love of words began with her first library card at age six. The founder of Wordtree, Marissa draws on 18 years of teaching experience, 10 years guiding student journalists, five years in the corporate world, and a lifelong love affair with words to empower people to claim their voice. She specializes in helping moms returning to the paid workforce create resumes and LinkedIn profiles that showcase their skills in a confident, joy-filled, and compelling way. Marissa is also the pioneer of LinkedIn for Personal Brands, and is on a mission to empower heart-centered practitioners to leverage LinkedIn as an unparalleled storytelling platform to express their unique message and voice.

Poop Like You're An Infant

-Michele West I-ACT certified Colon Hydrotherapist

We all know that everybody poops…..but do you know how you are SUPPOSED to poop? You’re a parent if you’re on this community….therefore you’ve experienced infant hood. The grand glory of changing countless diapers. Day in, day out. Diaper after diaper after diaper. How many times a day does a baby typically poop? Typically 4 or more times a day, correct? A baby’s colon is usually like a well oiled machine. Why do babies poop so often? Well, they are fed many times a day. They typically poop once for every feeding or almost every feeding, right? So shouldn’t you, as a mother (or father) of an amazing tiny pooping machine; be pooping for every meal that you eat, as well? That plumbing your baby has (or had when they were a baby) is brand spanking new. It hasn’t experienced years of clogging up from modern lifestyles. Therefore, it runs efficiently. Ok, I will add a caveat here because it seems like nowadays you always have to because there’s always at least one in every crowd……”well my baby doesn’t poop several times a day. My baby only poops once a day or once every other day”. Yes, over the years I have heard from the RARE client that they had a constipated baby. But that is an extremely rare exception. Almost all babies poop like a well oiled machine and they do that because that is what your intestines are designed to do! Your body isn’t supposed to work differently just because you’ve been on the planet for a few decades. Nope, it’s still supposed to work exactly as it was designed to from the start. The equation is very simple: For every meal you eat, you should have one large bowel movement. If you eat 3 meals a day you should be evacuating 3 times a day. If you eat 2 meals a day then twice a day, etc. Snacks don’t count. If you are eating 3 meals a day but only poop once a day (even if its a large bowel movement) you are technically constipated. I don’t care if a GI doctor told you that your every third day bowel movement is “normal for you”. No, it’s not. It’s not normal for ANYONE. Just take a look at babies. Except for the extremely rare baby, what is normal is a baby has a smooth and easy bowel movement for every meal that they are given. Therefore, pooping pebbles once a day is not normal. Having just one large bowel movement 2x a week is not normal. I’m not telling you this to scare you, I am telling you this to bring awareness to the importance of moving your bowels. It’s called a bowel movement, not a bowel stillness. Your large intestine is not meant to be inert. If you want to run on all cylinders vibrantly as a busy mom, it’s important to stay on top of your bowel health. When your child is struggling with constipation, it breaks your heart to watch them struggle and strain with it. You will try anything to get them to go, correct? Therefore, you know it’s so vital for your 4 year old or your 7 year old to have a bowel movement. Apply the same principle to yourself. Pay attention to your bowel movements. Assess: am I going like a well oiled machine? Am I having at minimum one large and easy to evacuate movement per day or more? The answer most likely is no. The next step would be to then consider how important bowel health is for thriving health and what is the best way to assist with getting your plumbing unclogged and functioning smoothly? Colon hydrotherapy is not only extremely safe and effective but it’s also time saving for the busy mom or dad. There are plenty of herbal colon cleanses on the market but most of them require you be on them for 4 days or more in a row and some of them can have you needing to be close to a toilet throughout the day because you don’t know how much, how often, and when it’s going to summons you to the porcelain throne. With a colon hydrotherapy treatment, all of the going happens in 40 minutes (plus a bit of toilet time immediately after) and you can do one treatment once a week a few weeks in a row to get your exhausted and sluggish system working like a brand spanking new baby’s system once again! To me, it’s a no brainer to flush out your colon with colonics rather than an herbal at home cleanse.

Embodied Change

-Christen Conly

Meet Christen Conly, a mama of three, yoga teacher, holistic health coach, and energy healer. She has completed over 500 hours of training in Yoga, mediation, mantra, energy healing, somatic practices, and continuing coaching education (CCE). She began her health journey during a long career in senior living when she witnessed first hand how health impacts the aging process. She soon discovered how overwhelming it can be to be “healthy” in an unhealthy culture which is oversaturated with information.

Rather than giving her clients more to do, she uses a trauma informed, evidence based, adult development framework to help her clients get to the root cause of why they battle their body. In a culture where we are taught to override our body’s need for food, sleep, and rest, her work focuses on embodiment- learning to work with the body instead of against it. Because our brain and body are in a constant feedback loop, it is important to send safety signals to the body. Here are a few tips to become more embodied: Hunger and food cravings are not about willpower or discipline, they are about biology. Cravings are triggered by blood sugar levels letting you know that your body is starving even if your stomach is full. Experimenting with different macronutrients (proteins, fats, and carbs) can help you learn the mechanics of what your body uniquely needs to correct imbalances. All bodies are unique which is why generic advice from experts does not always work. The body is always seeking homeostasis, so if we are chronically stressed, our body will seek ways to soothe itself. Understanding that body is orienting towards healing makes space for compassion. Behaviors that are out of alignment with your goals are not typically self-sabotage, they are rooted in self protection. Rather than judging yourself, use curiosity. An example of this is if you undereat in the morning or early in the week, the body will naturally want to rebalance by eating more at night or later in the week. Calming down is not always the answer! Our nervous system is constantly taking in information and scanning for safety. As humans, we have a primal drive for connection and belonging. If we do not feel secure in our belonging, we may feel the need to fit in (imposter syndrome) or fawn (appease, acquiesce, or be nice). If this is the case, rather than calming down, we can benefit from activating the nervous system so we can get clear on our preferences and desires. This can be as simple as doing a few jump squats, activating breathwork, or a brisk walk. When feeling stressed, it can be helpful to take a minute to orient to what is not wrong in the moment. If we tend towards hypervigilance, orienting to the present moment by scanning the horizon can serve as a reality check. It takes us out of our head and brings us into our body. Similarly, taking a moment to use any of your five senses can shift your nervous system. (Examples: identify two things you see, touch something soft, or feel the ground underneath your feet.) If we learn how to work with it, the body can be a great source of wisdom and healing. When we are embodied, we can access our vital life force and this creates an intrinsic desire to take care of ourselves while freeing up energy to make healthy choices

Participating in Preventative Holistic Wellness PT

-Dr. Rebecca Zuck

Dr. Rebecca Zuck, the founder of Grace Full Movement, LLC, is committed to nurturing spiritual, emotional and physical health in families affected by known and unknown movement limitations. Dr. Rebecca has worked in the field of Physical Therapy for 19 years, perfecting a specialty in preventative holistic wellness PT. Along her journey she participated in training to become a Craniosacral Fascial Therapist (CFT). CFT is a hands-on, gentle healing modality that promotes a freely flowing brain and spinal cord system, working to release restrictions and strain in our fascial web (the white tissue between our skin and muscles). 🕸️ Restrictions in your fascia create movement restrictions you may not even be aware of. With an unrestricted fascial web every structural cell of the body can operate at its optimal level from it's nerves, muscles, organs, blood and lymph vessels to boney alignment. A healthy, balanced body not only transforms the individual but creates a ripple effect of positive change for those around them. By adding Craniosacral Fascial Therapy and nutrition to her holistic movement training approach, Dr. Rebecca is helping clients reach new heights. Who comes to see Dr. Rebecca? Physical therapy infant clients with unexpected flattening of their heads have benefited tremendously from her combined CFT/PT sessions. And so have have kiddos with parents seeking to facilitate growth and development orally (through impacting tongue, pallete and jaw structure). As have clients desiring to help their children experience fewer meltdowns, an easier time falling asleep, and accepting redirection more readily. Moms have also found significant pain relief and increased function in their pelvic floors as well as feet, knees, hips, back, belly, chest, neck arms and head. Why participate in holistic wellness physical therapy and body work at Grace Full Movement, LLC? Rooted in her commitment to aiding moms as they establish a solid foundation for lifelong wellness at home, Dr. Rebecca created a weekly thank you email for her clients where she provides additional tips and tricks to facilitate whole body health and well-being. In April, her wellness emails revolved around the topic of learning to jump. The first week Dr. Rebecca highlighted options in the healing room for parents seeking to regain energy to encourage jumping. The second week, she took a deeper dive into introducing clients to her family friendly PT options. The third week she provided activity resources for promoting and addressing foundational mechanisms of jumping. And during the final month of April, she highlighted nutrition, by sharing yummy recipes for refueling nutritionally before, during or after movement activities. In May, Dr. Rebecca has switched gears and focused on the pelvic floor, especially in moms. In the first week, this included resources with an introduction to Pelvic Floor Health & Nutritional Teas for Moms. The second week included a discussion on Pre-Term Labor and how Wellness PT and CFT can help. Week three included a deeper dive into why moms participate in pelvic floor therapy? And week 4 dove into ideas for Decreasing Toxin Exposure in the Female Pelvic Floor. If any of these topics have piqued your interest, feel free to join us on instagram at gracefullmovement_llc or email Dr. Rebecca's team at [email protected] and ask for one of the above monthly highlight newsletters to check out the fantastic content you need to support you and yours. Thank you for joining us as we embrace joyful movements that keep us active, strong, and ready to conquer any challenge! 🤸‍♀️ Warm regards, 🦋 Dr. Rebecca Zuck PT, CFT Founder, Grace Full Movement LLC Empowering Wellness

Postpartum Gifts for New Mamas

-Alicia Mayer

When we’re looking to celebrate a new mom, there are literally hundreds of newborn items out there grabbing our attention. Onesies & stuffed animals are cute and all-but it you’re REALLY looking to support a new mom into her fourth trimester, here is the perfect way-a postpartum gift basket filled with all of the things she wants and needs during this precious time. Here are some of my favorite items to include in a postpartum gift basket for mom: 1) Something for mama to munch on- Whether she is breastfeeding though the night or preparing a bottle at 3 am, she’s going be hungry! Quick snacks like trail mix, cereal bars, nuts or homemade oatmeal energy bites are my favorites to include. Feel free to throw in some yummy chocolate or her favorite treat to keep her oxytocin levels nice & high! 2) Water Bottle- This is an absolute postpartum must have…in every room! I’m not sure why water tastes better out of certain water bottles but it definitely does, right? Mom is going to need to stay hydrated all day and night so giving her a brand new water bottle could encourage her to keep drinking. My favorites are the stainless steel bottles from either Simple Modern or Owala. 3) One of the keys to postpartum recovery is warmth. It’s important for moms to stay warm those first few weeks after giving birth. Keeping the body warm via warm foods and clothing helps aid in recovery. I always include a pair of fuzzy gripper socks in my postpartum care baskets. Other ideas to keep mom warm would be a cozy new robe (perfect for breastfeeding mamas!) or a soft pajama set. Warming comfort is always the way to a new mom’s heart! 4) One thing I found to be a lifesaver in my postpartum experience and for years to come is a reusable rice heating pad. It can be warmed in the microwave and used throughout the day to provide soothing heat wherever mom needs it the most. 5) The essential oil dropper from Peaceful Mama is one of my absolute favorite things to bring to a new mom. I have gifted this to many friends and have gotten the same response each time “this is amazing, so peaceful, best smell in the world!” Essential oils provide a range of benefits and this one particular was created by a midwife just for mamas. 6) Another thing I always include are a few self care items for BOTH mom & baby. A journal is always a lovely gift-it could encourage her to write down her birth story or journal about the small (but mighty!) victories during this first few weeks. A few items for baby like pacifiers, loveys or burp clothes are great since you really can never have enough of those! 7) Affirmation or mantra cards provide a great pick me up for those hard days & sleepless nights. I love throwing these into my care package to uplight & inspire mama with a new message each day. (And don’t forget to enjoy reading through them before gifting for a quick reminder how amazing you are too!) 8) The realty of postpartum-it’s not a good hair day… or month…or year. Give her a little boost with a few new cute hair ties. The good old “mom bun” will become a staple and you can truly never have enough scrunchies! Claw clips & dry shampoo will also be very beloved and appreciated by a new mom. 9) Finally, a small but mighty addition to any care package is a gift card! These are so wonderful because mom can chose to use them whenever works best for her & her family. Giving the gift of massage, postpartum doula visits (!) or restaurant/take out are all wonderful ideas. No matter what ends up in your postpartum care package, it will be SO appreciated because it includes the most important things of all; your love & support!

Changing Thought Patterns

-Leia Riggins

Let’s talk about shifting our mindset. As humans, we get stuck in our ways. You probably have a morning routine you rarely deviate from. Perhaps someone may say (or not say) something to you that elicits a negative response pattern. Or, maybe past experiences have influenced your perception and ability to understand nuances. Changing your thought patterns is not easy, but it is doable! Practicing mindset shifts can decrease stress, increase neuroplasticity, and improve your ability to face challenges. Start with some or all of these mindset shifts… 7 Mindset Shifts 1. Believe in Yourself Shift from “I’m not enough” to “I am exactly who I’m supposed to be” Tame your inner critic and show yourself love and grace. 2. Empower Yourself Shift from “I don’t have a choice” to “I always have a choice” You always have control over two essential things: your choices and attitude. Choose wisely 3. Believe in What Is Possible Shift from “It is impossible” to “It is possible.” Thomas Edison said, “I learned 10,000 ways not to invent a lightbulb.” He saw every failure as a step closer to his goal. 4. Believe in the Good Shift from looking for the bad to looking for the good. Replace “Why is this happening TO me?” with “Why is this happening FOR me?” or “What is this going to teach me?” 5. Switch Your What Ifs Shift from “what if the worst happens” to “what’s the best that can happen.” 6. Where Awareness Goes, Energy Flows The grass is always greener where you water it. Stop watering the weeds. What you feed gets bigger. 7. Develop an Attitude of Gratitude Shift from what’s missing to what you’re grateful for. Shifting your mindset and embracing the moment may be challenging but life-changing and will positively impact you and the people around you. Find more more on Instagram @bolderwellness