Let’s talk about something that often lingers in the shadows of motherhood – the complex dance with mom guilt. 💕

As mothers, our hearts are boundless in love, but we’re only human. Balancing the demands of our little ones, personal needs, and career aspirations can sometimes feel like walking a tightrope.

Picture this: you’ve decided it’s time to take a step back into the workforce or perhaps indulge in some well-deserved “me time.” But oh, the invisible weight of mom guilt starts to creep in. The internal dialogue begins: “Am I being selfish for wanting time for myself? Shouldn’t I be with my child every second?”

Here’s the truth, dear friends – it’s okay to take a moment for yourself. In fact, it’s not just okay; it’s essential.

Imagine the airplane metaphor – when the oxygen mask drops, you secure yours before helping others. Similarly, by taking care of your well-being, you become a stronger, more resilient presence for your child.

Returning to work or pursuing personal interests doesn’t diminish your love or commitment as a mother; it enhances it. Your dreams, ambitions, and moments of self-care contribute to the beautiful mosaic of your child’s upbringing.

Mom guilt may linger, but let’s reframe it. Instead of viewing it as a sign of inadequacy, see it as a testament to the immense love you have for your child. It’s proof that you care deeply about being the best version of yourself for them. 💪💖

So, let’s embrace our journeys, navigate the twists and turns, and remind ourselves that taking time for ourselves doesn’t make us any less of a devoted mother. In fact, it makes us even stronger, more fulfilled women.

Here’s to you, the incredible women who wear multiple hats with grace, courage, and an unending well of love.
#CoachingForHer#femaleentrepreneur#MomGuilt#SelfCare#EmpoweredMotherhood#WorkingMom#BalancingAct ðŸ’•

I often get asked, “How do you stay consistent with exercise and healthy living? Do you force yourself?” 🤔 Nope, it’s not a struggle – it’s a habit! Let’s spill the beans on the secret sauce to a consistent, healthy lifestyle. 🌱💪

🔄 Consistency is a Lifestyle, Not a Chore: It’s not about forcing myself; it’s about choosing a lifestyle that aligns with my goals and values. Exercise and nutritious eats aren’t tasks on my to-do list; they’re woven into the fabric of my day.

🔁 Routine = Results: Ever notice how brushing your teeth is non-negotiable? 🦷💡 Creating a routine transforms healthy choices into second nature. Make workouts and wholesome meals as automatic as your morning coffee – it’s a game-changer!

🚀 Progress Over Perfection: No need for perfection! 🚫🙅‍♀️ Celebrate small wins, acknowledge setbacks, and keep moving forward. Consistency isn’t about flawless execution; it’s about a persistent, resilient mindset.

🙌 Mindset Shift: It’s not a “have to,” it’s a “get to.” 💖 Shifting from a mindset of obligation to one of opportunity transforms the entire game. I GET to nourish my body and MOVE – it’s a privilege, not a punishment.

⚡ Find Your Joyful Move: Exercise isn’t a one-size-fits-all. Discover activities that bring you joy – whether it’s dancing, hiking, yoga, or lifting. When you love what you do, consistency follows effortlessly.

🍏 Fuel for Life: Healthy eating isn’t a sacrifice; it’s self-love. Nourish your body with foods that make you feel alive. It’s not about restriction; it’s about choosing foods that fuel your energy and vitality.

🤗 Community Connection: Surround yourself with a supportive community. Share your journey, seek inspiration, and lift each other up. The power of a like-minded community is immeasurable.

So, here’s the inside scoop – it’s not about forcing, it’s about embracing. Consistency is the sum of small efforts, repeated day in and day out. 💯💚 Drop a 🌟 if you’re making health a habit too! #ConsistencyIsKey#HealthyHabits#FitLife#MindsetMatters#WellnessJourney


– 1 frozen banana
– 1 cup frozen dragon fruit
– 1 scoop or sachet Vanilla Complete Protein powder
– 2tsp hemp seeds
– 1 handful spinach
– 1/2 coconut or almond milk

Blend until really smooth. Top with your favourite fruit and muesli. 🥣🍓🍌🥝🥭🥥 #healthylifestyle#wellnessjourney#wellnesstips#positivemindset#selfcare#productive#manifest#wellness#manifestation#goalsetting#coachingforco#healthcoaching#futureself#femaleentrepreneur#wholeheartedwomeninbusiness#nakedchallenge#smoothiebowl#smoothierecipes


It`s October. One of my favorite months.

Every month, I choose one Mantra that aligns with my purpose and my intentions.

Here a few for you:

– I set aside time for activities that nurture my mind, body and spirit, allowing me to show up fully for myself and others.

– I choose to focus on positivity, resilience, and limitless potential, attracting success, and abundance into all areas of my life.

– I nourish my body with nourishing food, movement, and rest, allowing it to thrive and supporting its natural brilliance.

– I make courageous choices, take bold actions, and embrace opportunities, that align with my passions, and aspirations.

My October Mantra is:

– I cultivate and cherish healthy relationships surrounding myself with individuals who support and uplift me. Fostering an environment of love, respect and growth.

Which one of the above resonates the most with you?

Let me know in the comments 💗




A Blissful Blondies Recipe from a Blondie Enthusiast

A Blissful Blondies Recipe from a Blondie Enthusiast 👱‍♀️

– 1 can chickpeas, rinsed and drained

– 1/2 cup all natural peanut butter OR almond butter

– 1/3 cup pure maple syrup

– 2 tsp vanilla

– Pinch of Himalayan salt

– 1/2 tsp baking powder

– 1/3 cup dark chocolate chips OR chopped chocolate chunks.

1. Preheat oven to 180˙C. Line a square cake tin with baking paper. In a food processor, add all ingredients except chocolate chips and process until batter is smooth. Fold in the chocolate chips.

2. Spread batter evenly in prepared pan then sprinkle some chocolate chips on top if desired. Bake for 20-25 minutes or until a skewer comes out clean. The batter may look underdone, but you don’t want them to dry out. Cool before turning out and cutting into squares.

Are you in a healthy relationship

Are you in a healthy relationship?

As we navigate the journey of Love, it’s essential to take a moment of introspection. Ask yourself these questions:

💫 Communication: do we communicate openly and honestly with each other? Are our thoughts, feelings, and concerns shared and respected?

💫 Trust: is there a strong foundation of trust between us? Can we rely on each other in both good times and challenging moments?

💫 Support: do we uplift and support each other’s dreams and aspirations? Are we each other’s cheerleaders?

💫 Boundaries: are healthy boundaries established and respected? Do we give each other space to grow and maintain individuality?

💫 Conflict Resolution: how do we handle disagreements and conflicts? Do we approach them with empathy and a willingness to find common ground?

💫 Quality Time: do we make time for each other and prioritize moments of connection and intimacy?

💫 Growth: are we evolving together as a couple? Are we open to personal growth and supporting each other’s journey?

💫 Joy and Laughter: is our relationship filled with happiness and positivity?

💫 Respect: do we treat each other with respect and kindness, even in moments of disagreement? Which one resonates the most with you and your partner? Share your thoughts with your partner and grow together in love and understanding.


🌼 Family time: Nurturing Well-Being and Preventing Burnout 🌟💖

Family time is precious, but it’s essential to find balance and prioritize self-care to prevent burnout. Here are some strategies to help you manage a full day with your loved ones while nurturing your own well-being:

1️⃣ Set Realistic Expectations: Don’t strive for perfection. Understand that some days may be chaotic, and that’s okay. Embrace the imperfections and focus on creating meaningful moments.

2️⃣ Plan Mindful Breaks: Incorporate short breaks throughout the day to recharge. Take a few minutes to breathe, stretch, or engage in a calming activity. Remember, self-care is not selfish; it’s necessary for your well-being.

3️⃣ Delegate and Share Responsibilities: Avoid taking on everything yourself. Delegate tasks and involve your family in age-appropriate activities. Sharing responsibilities fosters a sense of teamwork and lightens the load.

4️⃣ Communicate Openly: Encourage open and honest communication within your family. Share your needs, listen to others, and work together to find solutions that benefit everyone. Supportive communication strengthens bonds and reduces stress.

5️⃣ Prioritize Quality Time: Focus on creating meaningful connections with your family. Engage in activities that bring joy and create lasting memories. Remember, it’s the quality of time spent together that matters most.

6️⃣ Practice Self-Compassion: Be kind to yourself and let go of guilt. Accept that you can’t do it all, and that’s okay. Embrace self-compassion, and remember that taking care of yourself enables you to be there for your loved ones.

By implementing these strategies, you can manage a full day with your family while safeguarding your well-being. Remember, finding balance is an ongoing process. Cherish the moments, prioritize self-care, and create a harmonious environment for your family to thrive. You’ve got this! 💪💕 #FamilyWellBeing #SelfCareMatters #BalanceAndHarmony #coachingforherco #bangkokhealthcoach #healthcoachwomen #bangkokcoach #bangkoklifecoach #familytime #stressaway

🌱 Mindful Eating: Nourishing Your Body and Soul 🌱

In our fast-paced and busy lives, we often find ourselves rushing through meals, eating on the go, or distracted by screens and tasks. Amidst this chaos, we may lose touch with the simple pleasure of savoring our food and fully appreciating the nourishment it provides. This is where Mindful Eating steps in – a transformative practice that brings awareness and intentionality to our meals, fostering a deeper connection with our bodies and the food we consume.

🍽️ The Art of Present-Moment Awareness 🍽️

At its core, mindful eating encourages us to be fully present in the moment while we eat. It involves paying attention to the taste, texture, and aroma of each bite, as well as acknowledging our body’s hunger and fullness cues. By cultivating this heightened awareness, we can better understand our relationship with food and make conscious choices that align with our individual needs and preferences.

🌿 Honoring the Source of Our Food 🌿

Mindful eating also invites us to recognize the origins of our food – the efforts of farmers, the labor of harvesters, and the intricate processes that bring nourishment to our plates. This appreciation not only deepens our connection with nature but also instills a sense of gratitude for the abundance we have.

🍴 Embracing the Pleasure of Eating 🍴

How often do we rush through meals without truly enjoying the experience? Mindful eating encourages us to slow down and savor each bite, relishing the flavors and textures that dance on our taste buds. As we immerse ourselves in this pleasurable act, we are less likely to overindulge, as we become more attuned to our body’s satiety signals.

🧘‍♀️ Mindful Eating and Emotional Well-being 🧘‍♀️

Emotions can play a significant role in our eating habits, often leading to mindless or emotional eating. Mindful eating helps us develop a non-judgmental awareness of our emotional triggers and responses. By observing our feelings without judgment, we can make conscious choices that serve our emotional needs while still honoring our physical health.

🌟 The Benefits Beyond the Plate 🌟

Practicing mindful eating extends beyond the realm of nutrition. It has the power to reduce stress, enhance digestion, and promote a positive relationship with our bodies. By being present and intentional during meals, we create a peaceful and fulfilling eating experience that nourishes not just our bodies but also our souls.

In a world filled with distractions and constant demands, mindful eating is a gentle reminder to slow down and cherish the simple act of nourishing ourselves. Whether you’re enjoying a home-cooked meal or savoring a delightful treat, let mindful eating be your gateway to a deeper connection with yourself and the food that sustains you.

🌱🍴 #MindfulEating #NourishYourSoul #PresentMomentAwareness #EmbraceYourFood #ConsciousChoices #Wellbeing #HealthyHabits #Nourishment #SelfCare #MindfulnessMatters #bangkokhealth #Bangkokhealthyfood #Bangkokhealthcoach #Healthcoachbangkok #womensupportingwomen #healthcoachwomen #womenbangkok #coachingforherco

🤰 Embracing the Journey: The Importance of Prenatal Coaching

Pregnancy is a miraculous and transformative time in a woman’s life. It brings with it an array of physical, emotional, and mental changes, making it a unique and awe-inspiring experience. While the journey to motherhood is filled with joy and excitement, it can also be overwhelming and challenging, especially for first-time moms.

This is where Prenatal Coaching steps in – a powerful and invaluable resource that can truly make a difference throughout this beautiful journey. As a certified Prenatal Coach, I have witnessed firsthand the positive impact it can have on expectant mothers and their overall well-being.

🌟 Supporting Physical Health 🌟

Pregnancy places new demands on the body, and staying physically active and healthy becomes paramount. A prenatal coach works closely with moms-to-be to design personalized fitness routines that are safe and effective for each stage of pregnancy. These tailored exercises not only help to alleviate discomfort but also promote better sleep, reduced stress, and increased energy levels.

🌟 Nurturing Emotional Well-being 🌟

The emotional rollercoaster that comes with pregnancy can be overwhelming. Prenatal coaching offers a nurturing space for expectant moms to express their feelings, fears, and anxieties. Through active listening and empathy, a prenatal coach provides valuable emotional support, empowering women to embrace their emotions and foster a positive mindset throughout their pregnancy journey.

🌟 Empowering Birth Preparation 🌟

One of the key benefits of prenatal coaching is the emphasis on birth preparation. Moms-to-be are equipped with practical techniques, coping strategies, and relaxation exercises to help them feel more confident and in control during labor and delivery. This preparation enhances the birthing experience, fostering a sense of empowerment and achievement.

🌟 Fostering Connection and Community 🌟

The prenatal coaching journey often includes group sessions or virtual meet-ups, creating a supportive community of expectant mothers. This camaraderie offers a safe space to share experiences, seek advice, and build lasting friendships. The sense of belonging and mutual support can truly make a difference during this transformative time.

🌟 Embracing Motherhood with Confidence 🌟

Prenatal coaching doesn’t stop with childbirth. It extends into the postpartum phase, guiding new mothers through the challenges of early motherhood. From breastfeeding support to adjusting to the new routine, prenatal coaching provides continuous support, helping moms embrace their role with confidence.

The journey to motherhood is an incredible adventure, and having a prenatal coach by your side can be an invaluable asset. If you’re expecting or planning to start a family, consider investing in prenatal coaching – it’s a decision that can positively shape your pregnancy experience and beyond.

🤰💕 #PrenatalCoaching #EmbracingMotherhood #PregnancyJourney #EmpoweredMoms #WellbeingDuringPregnancy #ExpectantMothers #PregnancySupport #HolisticHealth #MomToBe

Setting Boundaries

🌟 Setting Boundaries: A Path to Empowerment and Self-Care 🚧💖

Boundaries are an act of self-love and self-respect. They create a safe space for us to thrive, protect our well-being, and nurture healthy relationships. Let’s explore the power of setting boundaries and how it can positively transform our lives:

1️⃣ Know Your Limits: Take time to understand your needs, values, and limits. Reflect on what makes you feel comfortable, and identify areas where you require space, time, or emotional protection.

2️⃣ Communicate Clearly: Express your boundaries with clarity and assertiveness. Communicate your needs and expectations openly and honestly, allowing others to understand and respect your boundaries.

3️⃣ Prioritize Self-Care: Setting boundaries is an act of self-care. It allows you to preserve your energy, prioritize your well-being, and avoid burnout. Remember, it’s okay to put yourself first.

4️⃣ Learn to Say No: Practice saying no without guilt or apology. Respectfully decline requests or commitments that don’t align with your boundaries or values. Remember, saying no to others means saying yes to yourself.

5️⃣ Embrace Self-Worth: Setting boundaries is a reflection of your self-worth. Recognize that you deserve respect, understanding, and space. Surround yourself with people who honor and appreciate your boundaries.

6️⃣ Stay Consistent: Consistency is key in maintaining boundaries. Hold firm to your boundaries, even when it feels challenging. Trust that by honoring your needs, you create healthier relationships and a happier, more balanced life.

Setting boundaries is an act of empowerment. It allows us to live authentically, nourish our well-being, and cultivate healthier connections. Let’s embrace this transformative practice and create a life that aligns with our true selves! 🌟🌈 #SettingBoundaries #SelfCare #Empowerment #Coachingforherco #Womensupportingwomen #healthcoachbangkok #wellnesscoachbangkok #womencoach #womenhealthcoach