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HOW To show up confidently online (for your business & yourself)

2/25/2021

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People think they’re either confident or they’re not.

But really, that’s a bunch of horse 💩.

Everyone is innately confident; some just haven’t nurtured that part of themselves yet.

Or maybe they’ve tried to, but haven’t had the right tools or knowledge to do so.

The reality is, confidence is already inside of you.

But bringing it to life means letting go of the limiting beliefs and the shame around your imperfections…

and starting to believe that you have your own unique superpower that literally has the power to change freaking lives, human hearts that specifically need what only you can offer.

It’s about stepping into your courage and being vulnerable, and taking the scary as shit action to SHARE and BE SEEN.

Because showing up in the world and sharing your authentic truth is the SECRET SAUCE to bringing your confidence to the surface.

And guess what happens when you start to step into your power …

You give others PERMISSION to step into theirs  … imperfections and all.

And isn’t that what it’s all about?

As you take poop your pants 💩 scary action, you attract a tribe that believes in poop your pants 💩 scary action too. And together you can poop your pants 💩 as you leap together (that’s a little much… I know 😂😳), nurturing, supporting, cheering each other on to a higher level of not only confidence, but of being.

BUTTTT, ya gotta start girl. So here is my Confidence Blueprint I shared at the All In Women’s Conference last month to help you do just that. Scroll for full on explanations of each crucial step.

Once you start to do the work to show up as your true self, God/the Universe will conspire to support your growth & your most confident life.

Xoxo

1. upgrade your mindset

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Ask yourself why you aren't showing up?
If you're not showing up confidently, your brain is running on unconscious beliefs that are telling you that you aren't good enough (likely from childhood experiences).


After identifying the thoughts that are keeping you fearful, doubtful and stuck, it's time to reprogram your subconscious mind with beliefs that mirror your future self - that reinforce your worthiness for success and abundance.


Each new thought & choice that you make that is in alignment with your future self primes the brain to install the neurological
hardware to actually think, feel and act like the kickass chick you want to be. As you practice the new ways of thinking & being (through the mindset techniques I’m about to teach you), you are rewriting a new program, so eventually making choices that are in alignment with your future become automatic at the unconscious level.

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Get Clear on your biz: Clarity builds confidence

1/25/2021

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No more overthinking, overwhelm, anxiety,
​procrastination or feeling stuck.

​The Clarity Bundle is a mini course that will help you get clear on yourself and your mission, so you can confidently launch your biz, attract your ideal client with ease and maximize your income, all while doing less (and staying sane)!

THE CLARITY BUNDLE HELPS YOU GET CLEAR ON:

  • Your niche/ideal client (so you can be super targeted in your marketing & communication)
  • Superpower or secret sauce (unique gift or value proposition that sets you apart from competitors)
  • Brand messaging (macro and micro stories; "I Help" statement)
  • Content strategy (content pillars, content analytics and best practices for creating content that your audience will take action on)
  • Sales funnel (get your potential client from discovery to purchase fast and easily!)
  • Goals and business plan (simplified strategies & tactics that will support your business goals, and help you achieve success by doing less)
  • BONUSES: Neuro Linguistic Programming Mindset Techniques to help you reprogram your subconscious mind so you stop operating on the old, limiting belief system that's keeping you stuck and start attracting the clients, income and freedom you desire!
  • ... and so much more!

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I'm ready to get clear & confident!

SNEAK PEAK OF THE CURRICULUM! 

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BONUS: 4 Neuro Linguistic Programming mindset techniques

Replace the subconscious programs keeping you stuck with a belief system
​that serves your future, confident self.



Each new choice that you make that is in alignment with your future self primes the brain to install the neurological hardware to actually think, feel and act like the kickass chick you want to be. As you practice the new ways of thinking & being (through the mindset techniques I’m including in this mini course), you are rewriting a new program, so eventually making choices that are in alignment with your future become automatic at the unconscious level.
ENROLL NOW - ONLY $27!
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Reprogram the Subconcious mind to manifest what you want

1/23/2021

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Finalizing my session for tomorrow on Authentic Confidence...

The part I CAN’T FREAKING WAIT to teach … how the brain determines how we show up in the world and thus what we create/attract in our life (results, opportunities, people).

Confidence IS a MINDSET.


If you’re feeling less than confident, you’re operating on old unconscious systems shaped by childhood, trauma, pain, experiences, that reinforce the idea that you’re not good enough (bananas 🍌).


THE BASICS:
Thoughts ➡️ emotions ➡️ behaviors ➡️ results.
(A thought creates a feeling in the body that directs the action you take, producing a result)


EXAMPLE:
THOUGHT: “I’m not worthy enough/pretty enough/smart enough” ➡️ EMOTION: Fear/Doubt (low frequency/survival mode) ➡️ BEHAVIOR: Procrastination (scared to show up) ➡️ RESULTS: SHIT!

Emotions have energy attached to them. And you attract what you are. When you reprogram your subconscious mind with thoughts that serve your future self (“I am worthy of success & abundance”), you create higher energy emotions that are a magnet for what you want. (Swipe ➡️ emotion scale & their corresponding energies)

So, HOW DO YOU REPROGRAM YOUR BRAIN!? Start showing up as your Future Self (literally).

Each new thought/feeling/choice that’s in alignment with your future self primes the brain to install the neurological hardware to actually think, feel and act like the kickass chick you want to be. As you practice the new ways of thinking & being, you strengthen the new program, so eventually making choices that are in alignment with your future become automatic at the unconscious level. The old toxic belief system will be overrun by the new programming that reflects your future self, and one day, you'll just wake up as Her.

This is how you create new thoughts & habits that produce wanted results WITHOUT STRUGGLE.

I’m walking through how to do this step-by-step TOMORROW at the ALL IN VIRTURAL CAMP. Also talking to ways the brain tries to keep you safe (#COMPARISON, #PERFECTIONISM, #PROCRASTINATION, #OVERTHINKING) & how to overcome, so you can continue showing up as your most confident, authentic self.

Still time to sign-up. It’s FREE! https://carmenohling.com/allincampevent/

See you there xoxo
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how to recover from burnout

1/14/2021

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So we talked about signs of burnout, now let's talk about overcoming it, shall we 😏

(If you missed that blog, go check it out ... I get all nerdy as to what's actually happening in the body when these symptoms surface 🤓)

Part of healing from burnout, it's nurturing the Parasympathetic Nervous System - the arm of the Automatic Nervous System that helps you relax and chill out. Naturally, if prolonged stress has kept you in the flight or fight response for too long (activation of the SNS), then it's time to balance these two systems back out!

Recovering from burnout is NO FREAKING JOKE. It took me a solid 6 months of intentional #holistic action (mind, body + spiritual nourishment) to start functioning properly again. 

DISCLAIMER: The healing process is not a one-size fits all. **Be sure to consult your doc**

TIPS TO ACTIVATE THE PARASYMPATHETIC NERVOUS SYSTEM

MINIMAL ALCOHOL + CAFFEINE: Alcohol and caffeine tax the adrenal glands whose main function is to help your body deal with stress. #AdrenalFatigue negatively affects
cortisol production, causing debilitating mental & physical symptoms & depletion of key nutrients, like B-vitamins, essential for energy & brain function.

SLEEP: Poor sleep impairs brain function & overall recovery. Getting at least 8 hours of quality sleep will optimize cognition, concentration, productivity and performance.

LOW INTENSITY EXERCISE: Intense exercise is stress on the body and can activate the "flight or fight" response, releasing stress and catabolic hormones. Stick to yoga, walking or swimming

MASSAGE: Gentle touch activates the Parasympathetic Nervous System to calm the body and slow your heart rate.

MEDITATION: Slows your breathing, heart rate & blood pressure, and let's your body know everything is going to be ok!

HOW TO KNOW YOUR NERVOUS (OR STRESS RESPONSE) SYSTEM IS BALANCED AGAIN:
Track your HRV, heart rate variability. This nifty metric essentially tells you how well your body is dealing with stress. I wear the Whoop sleep & performance tracker every night for this!

For all tips on healing burnout, download
my ​FREE Self Care for Success Guide
(supplements, nutrition, mindset, daily habits) 
👇

DOWNLOAD NOW!
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TOP 5 supplements for driven female entrepreneurs

1/14/2021

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Peak performance in your professional life starts with balanced habits at home, babes!

Unfortunately though, our bodies often require more than what our daily diet can provide. However, natural supplements help the body fill those nutritional voids and keep our system - from our brain to our gut - operating at its best. When we feed our bodies the nutrition that they need, we increase our energy, enhance our mental focus and clarity and lower our stress, making the potential for success unlimited.

Although a supplement routine should ebb and flow with how your body feels in any given season, there are some standard supplements that should be foundational staples for every high achiever. These additions to a holistic self care regimen - including daily meditation, journaling, devotionals/affirmations and personal development reading - will help any driven female online coach or small biz owner feel balanced and capable of taking on any challenge or making any decision.

Try the below supplement recommendations. For more nutrition, mindset and daily habits for high performing coaches, be sure to download my FREE Self Care for Success Guide 👉🏼 https://mailchi.mp/5d979d6b4f2a/selfcareforsuccess!

*Before you read on, please remember that supplementation is not a one-size fits all experience. What works for one girl boss, might not work for another. Also, although I am a Board Certified Holistic Health & Nutrition Coach, I would highly recommend getting any supplementation approved by your doctor before consuming.*


TOP 5 SUPPLEMENTS FOR DRIVEN FEMALES:
🌿MCT OIL (medium-chain triglycerides): Boosts energy, performance + mental clarity. BONUS: extra fat burning (helps use fat instead of carbs for energy; optimizes good bacteria in the gut)
 
🌿ASHWAGHANDA: A powerful herb in Ayurvedic heeling – increases energy from chronic stress, gives sense of relaxation while maintaining peak mental focus + lowers cortisol and preserves your adrenal function.
 
🌿MAGNESIUM [I take every night before bed]: A calming effect on the brain, relief for anxiety, better sleep.
 
🌿PROBIOTICS: Gut bacteria manufacture 95% of the body's supply of serotonin. Probiotics are KEY for digestion, mood, sleep - basically our physical AND mental health.
 
🌿MULTI-VITAMIN: Packed with all the key ingredients needed to fill the gaps in your diet.
 
 
 ***OTHER GAME CHANGERS TO CONSIDER***
🧘B6 + B12 Vitamins (optimum brain function, energy, mood)
🧘L-Tyrosine (mood, focus, alertness)
🧘Rhodiola Rosea: (Relieves stress symptoms, including anxiety/depression)
 
FREE Self Care for Success Guide 👉🏼 https://mailchi.mp/5d979d6b4f2a/selfcareforsuccess!

Here's to living a sane, stress-free, successful life in 2021, girl! xoxo

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Self care vs. action - the balance between the two

1/12/2021

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Self care can turn into avoidance reallllllll fast…

Part of the gig of being a successful coach or practitioner is balancing the dance between self care and action.

It’s a fine line … a tight rope … and the goal is to learn how to teeter back and forth without falling too far to each side...

👉 Too much self-care leads to AVOIDANCE.⠀
⠀
👉 Too much action (even if it’s inspired) leads to BURNOUT.⠀

I’ve been at both extremes and this is what I’ve learned…

Self care is 🔑 to success, BUT only if you use it to heal and replenish from the action you take … not to avoid it.

There is a time and a place for SELF CARE and ACTION.

IF YOU'RE ONE that needs to think through the whole plan, process every step ahead, figure out exactly how everything works (hello ME 🙋🏼‍♀️)... the thing for you is to take some dang action before perfecting it or having all the answers (what you're looking for is in the execution).

IF YOU'RE ONE to take action without feeling, being in tune with your body, mind, energy … then it’s time to slow the F down, feel what’s bubbling up and do the self care.⠀

If you need to slow down, don’t think you’re missing out on results or success. It’s an investment in your future and the pay-off will be MASSIVE 🔥. Give yourself permission.

💫So, FOR THE GALS staying hidden too long, time to take some action & figure yourself out along the way.

💫FOR THE GALS burning the candle at both ends, time to turn inward and refill the tank.

The best kind of results come from inspired action supported by a solid self care regimen. But always remember to balance out the two. If one feels out a whack, it’s time to balance out again.⠀

And honestly, I’ll tell ya from experience, that taking just ONE SCARY but ALIGNED action can make your soul feel more calm and balanced (afterwards) than months of baths, wine & avoiding the work you know you need to be doing (“self care”).

Dance the dance. You’ve got this, boo.😘

🌿PS: to help you dance between the two, check out my Self Care for Success Guide. It is FREE and JAM PACKED with all the supplements, mindset practices, daily habits & more for my high performing females out there. Link➡️bio!

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your brain is hardwired to keep you in your comfort zone

1/12/2021

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When you feel resistance or doubt...

When you're overwhelmed & exhausted af,..

​When you're on the verge of saying “F this” ....⠀⠀⠀⠀⠀⠀

⠀⠀⠀⠀⠀⠀⠀⠀⠀
Know this FACT ... your brain is hardwired to survive & keep you safe, above all else.

It wants to keep you in the space that’s familiar and comfortable where nothing can go wrong, instead of allowing you to creep into the space of possibility, magic and maybe a little discomfort (discomfort is growth and it can feel shitty at first!).
⠀⠀⠀⠀⠀⠀⠀⠀⠀
At the most basic level:⠀⠀⠀⠀⠀⠀⠀⠀⠀
👉Stress, fear, and #anxiety = SURVIVE MODE
👉Breath, alignment, balance, #positiveselftalk, joy = THRIVE MODE⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
The battle between the two extremes will always be there. The voice trying to hold you back will constantly try to hush the voice of your highest self. But you get to choose, every day, which voice wins by the thoughts you think. You have the power.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Being aware of this simple understanding will help set your mind up for success. Survive or thrive … I hope you always choose the latter. 😘
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Goal setting vs. manifesting - 3 steps to get what you want without stress, pressure or struggle

1/12/2021

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Be careful with setting goals…

Why? B/c GOALS are something that we HAVE TO DO. When we try to control or manipulate what we want, pressure & stress arises, causing our energy to become frantic & needy. Our energy attracts likeness (#LawofAttraction … hello “The Secret”), so these low vibration feelings will only be a magnet for more low-vibe situations & experiences.
⠀
Instead, focus on DESIRES. A desire is something we WANT TO DO. This energy will bring us closer to creating alignment in our life & achieving what we want w/o struggle 🤟

Don’t get this twisted … there’s nothing wrong with having clear intentions … but it’s not about having the perfect vision board, check list or plan. You can do all the work, but forget to assume the energy of what it feels like to be in that manifestation. And manifesting isn’t about GETTING or MAKING, it’s about BEING –being in the higher energy of what you are seeking.

My suggestion: FOCUS on the FEELING & the DAILY HABITS of the girl who has already achieved that desired outcome. When you decide to live life as Her (even if you aren’t Her yet), you will feel better, think better & thus attract the results She would attract.
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Try these 3 STEPS to step into the energy needed to manifest what you want with ease:

♥️ List of DESIRES: Instead of listing specific, detailed outcomes, focus on “Who do you want to be?” “What does her life look like?”

♥️ List of HABITS: If you achieved this desired self, what are Her daily habits/thoughts/patterns?

♥️ Morning GRATITUDE PRACTICE: List 5 things you are grateful for RIGHT NOW – things you already have. Then 5 things you are grateful for if you were already your desired self (using present tense. Example: “I AM grateful for the $50k launch I just had.”). When you intertwine these two gratitude lists, you stay in the same high vibration as you were when you listed gratitude for things you already have. We already know the Universe responds to energy. If you’re in the energy that you already have it (even if it’s not real YET), you are bringing these things into your life that much faster.

So go manifest the shit out of some things girl!! xoxo 

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Signs of burnout

1/12/2021

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​Burnout looks & feels a lot like depression …

What’s really going on at the most basic level … your automatic nervous system is out of whack. Without getting too nerdy (I love this 💩), the ANS is made up of 2 parts: Sympathetic Nervous System (SNS) responsible for the “flight or fight” response & Parasympathetic Nervous System (PNS) known to help you chill out, relax & feel balanced again.

When your body has been under prolonged stress (whether from work, overtraining, bad diet, toxins like alcohol/caffeine, disease/sickness, etc.), your body learns to "survive" on "flight or fight." If the SNS is burdened for too long, the body will get your attention with physical symptoms – often the body’s last messengers after all the mental & emotional signs have been ignored.

**I don’t know about ya’ll, but there were many whispers to “slow the F down” long before the debilitating physical pain finally made my ass completely sit down!**

Featured above are common signs your SNS is running the show. 🚫

SYMPTOMS I SUFFERED FROM THE MOST:
😴 INSOMNIA: When cortisol (your stress hormone) is balanced, it spikes in the a.m. giving you energy for the day & subsides at night for restful, restorative sleep. My cortisol spiked at 2 am every night, leaving me wide-eyed sometimes until 6 am.

🍟 WEIGHT GAIN: Cortisol’s job is to help you survive, so when it’s pumped out in reaction to a stressor, it promotes fat storage, breaks down muscle & fuels sugar/salt cravings. I gained 12 pounds … no lie.

🤔FORGETFULLNESS & BRAIN FOG: When cortisol surges (to help you battle the stressor), it causes memory lapses & serious concentration issues. I accidently put my phone away w/ bath supplies, coffee in the freezer and sometimes couldn’t remember things like my address… (biggest fear here: dementia at 34?)

😰HORMONAL ISSUES: If cortisol is out of whack, sex hormones are too. Low progesterone (a sex hormone affected) leads to moodiness, hot flashes & night sweats, which I had errrry day. (biggest fear here: menopause at 34?)

If you’re struggling with these, you're not alone ♥️ But I'd suggest getting a full hormonal workup to paint a better picture of what your body is fighting 😘 xoxo
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Top hashtags for female fitness & welnness entrepreneurs

11/12/2020

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Utilizing hashtags is a simple yet effective strategy for creating awareness for your brand. When you use hashtags that your ideal client is following and searching for, you become discoverable by potential customers who had previously not known who you are, what you do and how you can help them.

The key is to balance hashtags that are broad vs. specific. Broad hashtags are used by many so although there's a possibility for more eyeballs to see it, it's easier for your content to get lost in the "noise." On the other extreme, niche-specific hashtags may not have not as many people looking at or searching them, but you're more likely to capture a user who's "quality" and fits your buyer persona - someone who's likely to purchase from you because your product or service solves their need or desire.

Below are both broad and specific hashtags to use based on the topic of your post. These hashtags are relevant for purpose-driven and creative female entrepreneurs and business owners that have some type of product or service in the wellness, fitness, life coaching and mindset/mental health industries.

Hope these help grow your following with *ideal clients* so you can cultivate a community that not only loves and trusts you, but also invests in you. 💸💳

xoxo


Hashtags for Female Entrepreneurs:
#makingmoves
#imperfectaction
#fearlessfemales
#fearless
#hardworkpaysoffs
#buildinganempire
#femaleceo
#dreambigger
#liveyourdreamlife
#savvybusinessowner 
#dreamersanddoers
#ladybosslife
#createcultivate
#calledtocreate

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