Embrace Your Emotions

“This being human is a guest house.  Every morning a new arrival.  A joy, a depressionA joy, a depression, a meanness, some momentary awareness comes as an unexpected visitor. 

Welcome and entertain them all!  Even if they’re a crowd of sorrows who violently sweep your house empty of its furniture, still, treat each guest honorably.  He may be clearing you out for some new delight. 

The dark thoughts, the shame, the malice, meet them at the door laughing, and invite them in.  Be grateful for whoever comes because each has been sent as a guide from beyond.” -Rumi


Allowing all of your emotions to flow through you is both beautiful and a gift to yourself.  Embracing your hurt and pain gives birth to joy and sets you free!

What do these words by Rumi mean to you?


Your SoulFit Sista,


8 Steps to Access Internal Freedom

Discovering that my body speaks to me and is always leading me to my higher good is like winning the lottery.  After I graduated from high school, I spent a few months in Australia.  This was the first time in my life that I wasn’t surrounded with constant chaos.

 Upon returning home, I went with a friend to a relative’s celebration for joining the army.  While I was there, I began to feel deeply ill and light-headed and like I was going to vomit. I told a long-time family acquaintance that I wasn’t feeling well and that I would have to leave.  As I began to get closer to my car, I noticed I was feeling better, and by the time I got into the car, I was feeling 100% fine again!

Our bodies are always giving us signals to guide us away from people, places and things that don’t serve us and lead us to our highest good.

Here is an exercise to help you gain better communication with your body, build your intuition and trust yourself.  Using your body as a compass, you can navigate through any difficult situation on your way to greater fulfillment and success in life.

  1. Sit down, close your eyes and take three deep breaths from your diaphragm.
  2. Think about something you love.
  3. Fully experience what it is you love. Say, “I love……
  4. Notice the signs you receive when you tell yourself a truth. Do you see an image? What physical sensations do you feel? Do you feel relaxed? What do you see, hear, smell and/or taste?
  5. Now get up and walk around for a few minutes to clear your experience.
  6. After a few minutes sit down, close your eyes and take three deep breaths.
  7. Tell yourself that you hate what you just told yourself you loved. In other words, tell yourself a lie.
  8. Notice the signs your body gives you when you hear the lie. Do you see an image? What physical sensations do you feel? Do you feel heavy? What do you see, hear, smell and/or taste?

Practice and have fun with this:-)

Your soulfit siser,


Soulfit Women Sisterhood

For those of you who know me, you know I love and believe in community!

If we are just meeting, so glad you have landed here on my virtual home on the web.

Have questions about anything you have read on my site?  email me at dana@soulfitwomen.com or submit questions here.

This past Fall/Spring I’ve been working on new creations and now they are beginning to bloom:-) as we head into Summer.

Warm heart felt welcome for….

“Soulfit Stories” is one of the ways I wish to comtribute to the lives of women.  My intention is to bring women together who are willing to share their journey and life lessons so we all can heal our hearts and empower one another!

Can I get a “Woot “Woot!?”

Read more about why this is important to me and how you can help spread the word here!

I would like to give


Join the soulfit women sisterhood

Join the soulfit women sisterhood

 a huge shout out

to Jen for helping me create the sisterhood forum!  She has mad skillz:-)


Give her a “Woot Woot!”

and a “Woot “Woot!” for all the women who will find peace of mind, comfort and understanding inside our sisterhood community!


give yourself a hug from me

give yourself a hug from me

Your Soulfit Sister,


Last Facebook note from Debbie Ford


Note from Debbie Ford

I first learned of Debbie Ford in June 2011 while on an game drive in Africa.  The topic of “shadow work” was brought up and my marmoset response nudged me to make a mental note of it.

So I did!  When I got home I logged into my favorite online shop for books, Amazon:-)

I ordered, The Dark Side of the Light Chasers and The Secret to the Shadow.

They’ve stood on my bookshelf ever since I put them over a year and a half ago:-)

Since my adventure in Africa and learning of Debbie Ford’s work, her work has many times crossed my mind.

“Shadow work,” something about it sounds intriguing to me.

I don’t know much about Debbie and her work but I feel connected to them both.

I was saddened to hear of her passing last Friday.  My heart is able to smile knowing she transitioned into the waiting arms of her ancestors and guardian angels.


If you would like to share your thoughts or prayers for Debbie’s family or your memories and stories about Debbie’s impact on your life, we invite you to visit rememberingdebbieford.com

You can read a letter from her family here. It’s beautiful.

Learn more about Debbie Ford’s work by visiting debbieford.com


This is Debbie Ford’s last Facebook note:

“If you are going to be courageous, an example for all those who are ready to step into their power, then you must be willing to show the world all of who you are.  You must have the guts to throw off the chains of modesty and mediocrity in order to be the light that the world needs.”

Straight from Debbie’s heart to ours!

And it was a much needed reminder for me.

What about you? Are you familiar with Debbie Ford’s work?  If so, how has it helped you in this journey we call life?

Did Debbie’s last Facebook post speak to you?

I am the light


Though many have tried,

No one, nothing can bring me down.

I stand with the light.  I stand on a pedestal of light.

I am the light.


On one hand, I dispose you and on the other,

I see you as innocent.

You are asleep and haven’t awakened yet.

You throw daggers at me.

You don’t see where they land.

Your still asleep.


I stand in the light.  I stand on a pedestal of light.

I am the light.

August 12, 2012

Your SoulFit Sista,


Spirit of a SoulFit Woman- “If” by Rudyard Kipling

 “If” by Rudyard KiplingIf you can keep your head when all about you are losing theirs and blaming it on you, If you can trust yourself when all men doubt you, but make allowance for their doubting too;

If you can wait and not be tired by waiting, or being lied about, don’t deal in lies, or being hated, don’t give way to hating, and yet don’t look too good, nor talk too wise.

If you can dream – and not make dreams your master; If you can think – and not make thoughts your aim; If you can meet with Triumph and Disaster and treat those two impostors just the same;

If you can bear to hear the truth you’ve spoken twisted by knaves to make a trap for fools, or watch the things you gave your life to, broken, and stoop and build ’em up with worn-out tools.

If you can make one heap of all your winnings and risk it all on one turn of pitch-and-toss, and lose, and start again at your beginnings and never breathe a word about your loss;

If you can force your heart and nerve and sinew to serve your turn long after they are gone, and so hold on when there is nothing in you except the Will which says to them: “Hold on!”

If you can talk with crowds and keep your virtue, or walk with kings–nor lose the common touch, If neither foes nor loving friends can hurt you; If all men count with you, but none too much.

If you can fill the unforgiving minute with sixty seconds’ worth of distance run, yours is the Earth and everything that’s in it, and–which is more–you’ll be a Man, my son!

This poem “If” by Rudyard Kipling was shared with me by one of my foster sisters, Lakisha when I was eleven years old. She was many years older than me.  I was having a down moment. Lakisha tried to comfort me but the hurt wouldn’t ease.  She pulled out a box and took out a folded piece of paper and read these words to me.  I didn’t quite get the meaning of the poem at first but as she explained each stanza I began to have a better understanding and I felt better and could feel the depth of the poem. I felt better.

This poem is special to me because from this point on as I faced challenges I would reflect back on these words to lead me towards the life I imagined in my heart.  I have learned that the worst experiences of my life gave birth to the best things in my life.


What do you take away from these words?


Your SoulFit Sista,




52 Ways to Freedom

Resolve CodependencyThis is the Age of Healing and Joy.  It is time to start remembering who you are and to start feeling and tuning into the truth which exists within you. Here are 52 of the best practices to resolve codependency to set yourself free and step into “living” your own life.  When you learn how to say no, create healthy boundaries, speak your truth and live on purpose,you resolve codependency and heal at a soul level.

1. Write in a journal daily. You’ll meet an interesting person, yourself!

2. Detach from the unhealthy relationships in your life.

3. Practice daily acknowledgements. Stop diminishing even the small wins.  You are worth celebrating.

4. Develop an attitude of gratitude.

5. Give yourself permission to say no.

6. The love we give and receive will be enhanced by the love we give ourselves.

7. Give yourself the gift of forgiving yourself and forgiving others.

8. Write your empowering life story.

9. Do what scares you most.  Allow yourself to expand and grow.

10. Create healthy boundaries and honor yourself by keeping them.

11. Don’t hurt yourself, don’t hurt anyone else and don’t let anyone hurt you.  These are nonnegotiable boundaries.

12. Self appreciation is the road to self love.

13. Develop an unshakeable faith.  Then do something to exercise that faith.

14. Accept yourself fully by listening to your truth and acting accordingly.

15. See yourself as courageous.

16. Protect yourself from negative influences.

17. Allow yourself to mess up, make mistakes and learn from them.

18. Instead of judging yourself, recognize your strengths.

19. Don’t let fear throw you off balance. Fear is only False Evidence Appearing Real.

20. Lift weights. This is a miracle drug in my opinion.

21. We are all children of God who deserve to be happy!

22. Thank God for our egos. They are what allowed us to survive.

23. We are spiritual being and we are here in these bodies, at this time, to do this healing.

24. We must be willing to go to our core of peace in order to heal.

25. When we become willing to feel the pain, then we become capable of feeling the joy!

26. Learn to say with trust and confidence, This is how I feel.

27. The past doesn’t equal the future Every day is an opportunity to start over!

28. Walk toward what feels comfortable to your heart, mind, body and soul.

29. Stop waiting for someone else to come along and rescue you.  Rescue yourself.

30. Let God and your intuition lead the way.  Ask for guidance.

31. God, take care of me those moments when I cannot find the will to take care of myself.

32. Let go of your expectations of others.  Except what is.

33. God, show me how letting go can benefit my life.

34. Release beliefs that are holding you back.  Feed your mind empowering messages.

35. Grieve clean pain and disbelieve dirty pain

36. Allow yourself to fully express all emotions of life.  Freedom follows.

37. Set an intention and practice it until it becomes a habit.

38. Stop taking everything personally.

39. Contribution to oneself and to others is the ultimate secret to joy!

40. Your purpose in life does not change, is eternal and is available to you each and every moment.

41. Exercise your power of CHOICE. Take personal responsibility for all the results in your life.

42. Provide your body with the core nutrients it really needs; water, oxygen/breathing, vitamins and minerals, live alkaline foods and exercise.

43. Laugh deeply and have more fun!

44. It’s in the struggle that we forge the greatest parts of our character.

45. Craft a new story and vision for yourself.

46. Deep pain opens a well. What are you going to fill it with?

47. Embrace your creativity and imagination.  Your body and soul will thank you.

48. Shake it off and come back to life. This is your time!

49. Say woohoo for no reason….and live with excitement.

50. Surround yourself with people who add value to your life.

51. Try something new.

52. It’s our job to find an empowering meaning of why we are here!

I invite you to share your experiences with me as you implement what resonates with you.

Whick one will you choose to practice today?

Your SoulFit Sista,


I’m here to fan your flame

It’s Friday!

Time for a SoulFit Jam!

From the first time I heard Girl on Fire by Alicia Keys, I claimed it as my anthem song!

Dedicated from my higher self to me!

Dedicated from my 32yr. old self to my 10 yr. old self!

Dedicated from the Universe as a reminder that I’m loved and that I matter!

Dedicated from Alicia’s heart to my heart to the heart of every woman and girl!

This girl is on fire

I LOVE the remix with Nikki Minaj!  The rhyme is potent and something I believe we can all relate to at one time or another.

  Spirit of Marilyn
Callin me, audibly, bawlin she
Said that she would never leave
Continue to torture me
Tellin me to come with her
Underneath my comforter
And she brought a gun with her
Pills and some rum with her
Tip me on the balcony
Tellin me to jump with her
Yeah I’m in the ghost but, I ain’t doin stunts with her
I ain’t tryna be that
Haters wanna see that
But I got ’em aggy
Cause I win the gold like Gabby


[Alicia Keys:]
She’s just a girl and she’s on fire
Hotter than a fantasy, lonely like a highway
She’s living in a world and it’s on fire
Filled with catastrophe, but she knows she can fly away

Oh, oh oh oh oh
She got both feet on the ground
And she’s burning it down
Oh oh oh oh oh, oh oh oh oh
She got her head in the clouds
And she’s not backing down

This girl is on fire
This girl is on fire
She’s walking on fire
This girl is on fire

I see you

I see you

Looks like a girl but she’s a flame
So bright she can burn your eyes
Better look the other way
You can try but you’ll never forget her name
She’s on top of the world
Hottest of the hottest girls, say

Oh, oh oh oh oh
We got our feet on the ground
And we’re burning it down
Oh oh oh oh oh, oh oh oh oh
Got our head in the clouds
And we’re not coming down

This girl is on fire
This girl is on fire
She’s walking on fire
This girl is on fire

Everybody stares as she goes by
Cause they can see the flame that’s in her eyes
Watch her as she’s lighting up the night
Nobody knows that she’s a lonely girl
And it’s a lonely world
But she gon’ let it burn, baby, burn, baby

[Nicki Minaj:]
Dear God, if you’re here God
Make the fire disappear when they stare God
Take away the fear when they interfere God
Do you fear God?
Cause I fear God
And in my backyard, that’s a deer, God
And that’s a horse ranch
And to my core fans, keep reppin’ me, do it to the death of me
X in the box, cause ain’t nobody checkin me

[Alicia Keys:]
This girl is on fire
This girl is on fire
She’s walking on fire

This girl is on fire

Women on fire: Trust yourself

Oh, oh, oh…

She’s just a girl and she’s on fire


Are you a Woman on Fire?

What does this mean to you?

Know someone you would like to dedicate these words to?  Send it to them!

Hugs with Love,

Your SoulFit Sista,



The Word on The Street is

November 12, 2012, I officially became a Martha Beck Master Life Coach!  It was also my daughter’s birthday which makes for one extra special day!


At the dinner celebration, as part of the Master Coach tradition, Martha invited us to choose a new name for ourselves.  When it was my turn, I stood up, raised my glass and said, Woman on Fire!  In this moment, I could feel myself shedding a new skin.


Together, we meet at the threshold of sacred mystery, helping to quiet our voices and attune our hearing toward the divine.

“We are the coaches of the world!”


A  few weeks later, I received a beautiful plaque with these words written on it:

Each Fall, monarch butterflies in Maine begin an unbelievable journey to a hilltop in Mexico. How do they do it?  They focus on the goal, not the difficulties.  Each day they take their bearings and set off, allowing their instincts and desires to steer them.  They accept what comes: some winds blow them off course, others speed them along.  They keep flying until, one day, they arrive.

Your determination makes all the difference!

Reading this gave me goosebumps.

And once again, I had come full circle.  Read about my journey coming full circle.

From all my life experiences, I have taken away this and will leave you with these words!

Focus on the Positive!  Refuse to have Limits!  Have an open Heart!

Woman on Fire

Women on fire: Trust yourself


Are you a woman on fire?

What does this mean to you?

Love with hugs,

Your SoulFit Sista,


Declare the Month of January

Make time for yourself!

I’m declaring the Month of January to the full immersion of self love, self care, self acceptance and it will be like a month long retreat.

I’m going to focus on me like my life depends on it.  I’ve been neglecting my self a little, focusing too much on my business (that I so adore) and other people.

I’m declaring January as the month, I come back home to myself!

While I do have a few business projects I’m working on, I do not have any 1-on-1 coaching clients this month.  If you’re reading this and would like to work with me, I’d be happy to do so in February!

I do have a family.  So besides getting my daughter off to school in the morning, homework, after school activities and cooking dinner, the only main activities I will engage in are hot yoga, blogging and naps.

I signed up for the Ultimate Blog Challenge because I love the connection with other blogging enthusiast and “celebrating” one another.

I plan to complete 30 Bikram Yoga classes in 30 days.  I’ve never done this before but have wanted to for years now.  I never did it because I didn’t have the time.  Now that I’ve created the time and made this a priority, I’ll let you know how it goes!  This reminds me of a fellow coach and friend’s new book that was just released.  It’s called, There’s Not Enough Time.

There is a pattern for January that I’m seeing.  I’ll call it the 30-30-30.  Each 30 stands for each 30 day adventure.

30 days of blogging and celebrating!

30 days of hot yoga! Yum!

30 days of self love and self care! Going deeper and focusing on me!

Tell me, have you ever created a retreat for yourself?  What are some things you like to do to spend quality time with yourself?


Your SoulFit Sista,