A Simple Morning Ritual Menu for Busy Mama’s

simple morning ritual menu for busy mama's

Let me ask you a question.

Which one of these scenario’s sounds good to you?

Waking up in the morning by pressing the snooze button several times and frantically rushing around trying to get ready for the day?


Waking up in the morning filled with ease and calm looking forward to starting your day?

I’m going to guess you preferred the second scenario and believe you want to feel good all day. Every day.

As a busy mama, it is so important to create space to help you connect with yourself first. A great way to achieve this is to begin your day with a morning ritual.

You may think you don’t have time to make yourself a priority but this could be a little white lie you tell yourself. Here’s the thing. We all have a choice to wake up feeling frantic and in an awful mood or to wake up and look forward to your morning ritual which will ultimately set the tone for the rest of the day.

By the way, this morning ritual does not have to be complicated. I have heard other people’s rituals who are creating epic mornings where they do a workout, swim in the ocean, practice yoga, drink green juice and have long meditation sessions all before the sun rises. Although this does sound like a wonderful morning ritual, it may not be for you and that’s the okay. The most important thing is to find something that works for you.

Imagine if you could wave a magic wand and you could create your ideal morning. What would that look like for you?

Make a list and write it down.

What one thing can you pick from your list to do for yourself in the morning and start to implement?

Want some ideas? Here is a morning ritual menu to help you get started.



Now that you have chosen your morning ritual I want you to make it smaller. For instance, say you decided you would like to begin a yoga practice in the morning.  Rather than performing the entire yoga practice, could you make it smaller by picking a couple of yoga poses to do instead? Remember, the goal is to set up yourself to success by making this simple.

Here are 3 tips on creating a simple morning ritual:

  • Start small. Even 10 minutes in the morning is a great start. After a few weeks if you would like to add more, than you can add another small change.
  • Fit it into your current routine. For instance if you commute to work, try meditating while on the train, read or listen to a podcast.
  • Give yourself permission to keep trying something different until it feels good for you.

This process does not have to be strict at all and know that it can also evolve.

What works for you today may not work for you tomorrow, next week or even next month.

The goal is for you to do something just for you that fills up your cup.

Be gentle and find what feels good to you.

I would love to know in the comments below what your morning ritual will be?


5 Simple Self-Care Ideas for Mom’s With No Time


I have been feeling it creep up again this week.


It’s almost like it lingers around every single day, wanting to become part of my existence.

My body was begging me to slow down and rest.

My racing mind wanted me to give it a break.

My soul was whispering to stay present.

Have you ever felt that way?

When the feeling of overwhelm comes up and the knowing you have too much on your plate, I want you to know there is a way to lessen those feelings.

Here are 5 simple self-care ideas for moms with no time.


Being a mama and juggling all that needs to be done on a daily basis makes getting more sleep challenging at times. It’s hard to work in a little extra shut-eye at night and feel rested in the morning. A great question to ask is “how much do I need?” Everyone is different. What’s your magic number? I am personally at my best when I have had at least 8 hours of sleep and may need 9 hours if I haven’t slept well in days. A great way to get more sleep during the week is by having one night out of the week that you go to bed super early.  Another helpful tip is going to bed just 10 minutes earlier each night or a couple times a week than usual until you find the right amount of rest.


Are you drinking enough? Water does not just provide us with energy, it is also essential to our lives. There are so many benefits to drinking enough water, such as cleansing and rehydrating your body. Water also flushes out the toxins so that your body is functioning properly which will make you feel amazing and vibrant. A super easy way to ensure you are drinking enough is to bring a water bottle with you everywhere you go. Bored of drinking it? How about adding some flavour to your water such as lemons, berries, cucumbers. How can you get in 8 to 10 cups of water per day?

Healthy Lifestyle

Another super simple idea is to have a review of what you are eating. My suggestion is rather than judging the choices you are making, become mindful of what’s working and what’s not working by increasing your awareness.  How can you eat/live a little cleaner? Where can you get creative and sneak some extra fruits and veggies into your day? As a mama, it’s so important that our children get all the nutrients they need to thrive and feel nourished. We need to nourish ourselves as well. I invite you to check in and see how you can live a more healthy lifestyle today.


Moving your body is a gift you can give yourself. Get inspired by how incredible you are going to feel after working out. The days I take the time to move my body are the days that flow and I just feel better. My energy changes, I feel a sense of calmness and am more centred and aligned. When you start moving your body, you will begin to see the benefits in other areas of your life as well. Not only will your body start feeling strong, but also the strength of your spirit will begin to grow! A strong body and spirit can increase your energy and make you feel more empowered, confident and vibrant. It is so important to feel this way, especially with our busy lifestyles. Where can you sneak in a movement today?


Practicing stillness or meditation is a great way to quiet your mind while helping you reach a little inner peace. The goal is to help you reach a calm, mindful state and connect with yourself. The first time you try to meditate, you may have a hard time lying still and focusing on meditating. Has this ever happened to you? I find the more I would try to sit still and observe my own thoughts, the more I found myself getting carried away by them. There are so many variations on how to meditate and some great music you can listen to while you practice. The key is to find something that works for you and do it.

There you have it. Which one of these self-care ideas will you put into practice today?




Join the tribe and receive instant access to my LIBRARY OF RESOURCES FOR BUSY MAMAS!

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Free Library of Resources for Busy Mama’s


Welcome Mama’s!

I have some exciting news! I’ve been working on something pretty sweet that I can’t wait to share with you. Introducing The Empowered Mama Resource Library.  This is a free resource library that will help you find time for self-care and rediscover the woman inside the wonderful mama that you are. It includes ebooks, worksheets, a daily planner and more… For free!

To access the library, just  sign up here and the link and password will be emailed to you straight away!

The library will be updated often with epic resources and tools to help you thrive as a modern busy mama.






What you think about, you bring about

What you think about, you bring aboutAre you aware that your life is a reflection of what you think about? Did you also know that your thoughts attract events into your life to show you what you believe about yourself?

The majority of people construct their lives by focusing most, if not all of their energy on what they don’t want. We often get stuck in the past, unwilling to let go of things that have happened to us.

This can lead to self-sabotage.

Our beliefs dictate our choices and our choices create our life. When we get stuck thinking the same negative limiting beliefs over and over, we hardwire ourselves for failure. By thinking negative thoughts, we subconsciously convince ourselves that we don’t deserve good things. This in turn gets fed back to us and prevents us from going after things that would make us happy, because we think we don’t deserve it. What you think about, you bring about.

The good news is that we are the creators of our lives because we have a choice!

We can begin to feel fabulous and create the life of our dreams by becoming aware of what we are thinking about right now.

Let me ask you a question:

Based on your current choices and reoccurring thought patterns, is your life getting better and better every year? 

If the answer is no, or not really, then isn’t it time to change the way you think and feel in order to create the magnificent life you deserve?

The first step to breaking the power that negative thoughts have over you is to first become aware and mindful whenever a negative thought pops in your head.

Here are some examples of ideas or limiting beliefs not serving you: 

“Money doesn’t grow on trees.”
“Taking time for myself is selfish.”

Your limiting beliefs can create fears and worries that don’t help you. They can distract you and limit you from stepping into your greatness. Let’s imagine for a moment that your life is your mirror.

Picture yourself as a bystander, looking objectively at the life you are leading. What’s been going well? What can be improved?

This is not intended to shame you, blame you or make you feel guilty, but to help you become aware that your life is a reflection of what you believe. The life you are living is a direct reflection of your attitudes, thoughts, and feelings.

Here are THREE action steps you can take right now to become more self-aware about your self-limiting beliefs and break free.

Allow yourself the time and space to answer these questions truthfully and openly. Grab a pen and your journal, ask yourself the following questions and write down your answers…

Step One: What Are Your Beliefs?

“What are my beliefs about love and my relationships?”
“What are my beliefs about money and my career?”
“What are my beliefs about health and my body?”
“What are my beliefs about happiness and my soul?”

Step Two: Question Your Beliefs

“Are these beliefs true?”
“Do I have proof they are true?”
“Are my beliefs holding me back from personal fulfillment?”

If these beliefs (or any beliefs) are holding you back from feeling empowered in any area of your life, the final step is to ask yourself one final question…

Step Three: Personal Growth

“What new and healthy belief(s) can I replace these with?”
“How can I improve the quality of my thoughts in order to improve the quality of my life?”

As you become more self-aware, you might catch yourself falling back into the habit of allowing negative thoughts to control your actions. Try to eliminate these types of thoughts from dictating your actions by following the 3 action steps and trading in unhealthy thoughts with new, positive thoughts.

Today, I encourage you to become aware when your mind starts planting ideas into your head that do not serve you.






Why I Kicked my New Year’s Resolutions to the Curb


Happy sort of New Year!

What is it about the New Year that we love. Is it the opportunity for a fresh new start? A blank canvas to create the life of our dreams? A chance to make it our best year yet?

Do you make New Year resolutions?

I like to make New Year resolutions every year but it never fails, around the first or second week of January, or if I’m being completely honest, the second or third day into January, I get off track and cannot maintain my goals.

An example of this is going to the gym. I would tell myself I will go to the gym 5 days a week and workout for at least an hour. When I didn’t follow through and keep up with my resolution, I would always end up feeling guilty that I quit before I even really started. It can happen to anyone. How many times have you been to the gym at the beginning of the year and the gym is packed and all the equipment is taken. There are gym members who have the best of intentions to commit to their resolutions but by the end of January, the gym is almost always completely empty once again.

Can you relate?

This year I’ve decided I’m doing things differently.

Instead of focusing on my resolutions, I am focusing on setting an intention for the year on how I want to feel.

I purchased Leonie Dawson’s 2015 yearly planner and have thought about what my goals will be for the New Year and I have also come up with my word for the year.


I want to feel at ease in everything I do.

Although I still have goals set for 2015, I have now set the intention of feeling ease in achieving them. An example of this would be rather than forcing myself to go to the gym everyday and do a gruelling workout, I am now finding myself drawn to moving my body with more ease by doing yoga, stretching and walking. I may feel like doing a spin class but only if it feels good.

What’s interesting about this experience was that as soon as I selected my word for the year, the very next day I was overcome with the flu and was bed ridden for a few days. I resisted been sick and tried to push myself to do something but I just didn’t have the energy. I soon realized I had to accept that my body needed some much needed rest. Although I didn’t want to lounge around all day, I finally let go of the resistance and embraced the situation and I felt so much better experiencing the feeling of ease.

I have come out of the illness with a sense of new energy and it feels amazing.

I also read Danielle Laporte’s book called The Desire Map and have come up with a few other guided words or core desired feelings for the year.

They are being in the flow, feeling held and vibrant.

What is your word for the year?





15 Ways to Practice Self-Care

Carli Jean
Do you ever feel like life is just too busy?

With all our to-do lists, endless chores, work demands and personal goals, it can be difficult to stop and take a moment for ourselves. The fact is, life will always be busy and there will always be places to go and people to see, which means it is essential we pause and take a moment just for ourselves. In my own personal journey as a mom to two young daughters, working full-time and running a household, I have found myself feeling utterly exhausted from all the doing. I knew this fast pace could not be maintained for long and I needed to take some time for myself,  yet my mind would fill with all the things I should be doing or could be doing. I was feeling guilty at the thought of practicing self-care.

Does this sound familiar?

What exactly is self-care anyway? “Self-care refers to actions and attitudes which contribute to the maintenance of well-being and personal health and promote human development.” –Wikipedia

What I’ve come to realize is I needed to take time for myself because if I didn’t, I wouldn’t be of service to my loved ones and to those around me. It can be difficult to give ourselves permission for taking time for ourselves and it does not make us selfish.  It’s like the analogy of a car running on fumes. How far do you think the car will get before it runs out of gas? I like to take some extra time to pamper myself by gifting myself with self-care. I love treating myself to mini spa days in the comfort of my own home. This can include; putting on some music, lighting candles, running a nice hot bubble bath and simply relaxing. I honour myself by staying present and enjoying the moment.  I also love to curl up in a chair and read a good book while drinking a cup of tea. When my days are extra busy and I don’t have a lot of time, I step away from my desk for lunch to go on a short walk and treat myself to a healthy lunch. I always feel a million times better after a little self-care time.

Here are 15 ways to practice Self-Care (but certainly not limited to);

  • Meditate
  • Have a nice soothing bubble bath
  • Go to a yoga class
  • Read an inspiring book
  • Get a massage
  • Go for a walk outside
  • Take 10 deep breaths
  • Watch a movie that makes you laugh
  • Take a social media break and get off the computer
  • Indulge in an afternoon power nap
  • Listen to some soothing music
  • Write a love letter – to yourself
  • Prepare a healthy and nutritious meal
  • Get a manicure/pedicure
  • Write in a journal

What are some of your favourite ways to practice self-care? Leave a comment!

This week, I encourage you to take some time for yourself, even if it is five minutes a day which will help to fill up your own tank and make you feel more nourished and energized.