Feeling Fat and Fluffy? Mindful Fitness Solutions

Do you workout because you don’t like what your body looks like or do you do it so you can see just how amazing it really and so you can honor what it needs?

With swimsuit season just around the corner body image is a hot topic. Who doesn’t want to look good and feel good this summer?

When I was in my early thirties I took fitness to an extreme and became so thin that I quit ovulating and developed other health issues. Now in my mid-forties, I’m learning that being mindful of my body means listening to what it tells me and not pushing myself to a dangerous extreme. Being mindful means being kinder to the parts of me that still think I should look different that I do. It means honoring the voices that say I am not good enough but choosing to treat myself as though I am worthy.

How often have you pushed when you needed to nap? How often have you skipped the gym because you were too overwhelmed with other things? How many times have you said you didn’t know what to do or that you didn’t enjoy any type of exercise? Why?

You need the body you have for the rest of your life so… Become friends with it, listen to it so you can give it what it needs. Then it can easily do what you want it to do for you.

Your body was designed to move. Move it or lose it is no joke…

Quick tips to get you started:

  1. Take a moment to check in with yourself. Get quiet and slowly scan your body. How does it feel? How do you feel? Practice this daily.
  2. Do you prefer team or individual sports? Explore how you can begin and then begin.
  3. Do you prefer yoga, weight training, walking/running? Try one or three or others. Do what is fun for you and change it when it no longer brings you joy.
  4. Explore how you feel about your body image. Does it impact your decisions? Does it effect your confidence?
  5. Do you want to exercise because you don’t feel good enough or do you want to do it because it feels good. Journal about this.

Wishing you all the joy, peace, and love you can imagine!

Amy McCae

Free Phone Consult https://amymccae.as.me/focussession

Certified Life Coach and Mindfulness Meditation Teacher

Amy specializes in helping leaders overcome self-doubt and overwhelm so they can have clarity, confidence, and peace of mind for better health, relationships, and success. She offers Mindfulness Matters an accredited online course with or without Life Coaching to individuals and corporations. Amy also offers Life Coaching packages, classes, presentations, and seminars as well as several types of energetic healing.

FREE WEBINAR: How to use Mindfulness Techniques to Reduce Overwhelm


Mindfulness Matters is an accredited, neuroscience based, emotional intelligence program created for developing visionary and conscious leaders. Many leaders struggle with self-doubt and overwhelm. This course insures you gain clarity, confidence, success, and will even help improve your relationships and health!!

Amy spent her childhood dreaming of being a doctor only to watch her mother die of cancer when she was 20. Her life took an entirely different direction after that and she spent much of her 20’s sick with chronic illnesses.

One day Amy was too sick to take care of her newborn baby and she had to crawl to the phone to call for help. Amy then went on a quest to heal and looked in places she never knew existed before that day. AND she healed largely through fitness, nutrition, and meditation.

Through that experience Amy rediscovered a passion for helping others. She is committed to excellence and to making a difference in the world.

Contact Amy today!!!https://amymccae.as.me/focussession


Fitness, Nutrition, and Meditation Saved my Life

While doing some website updating I took a moment to read what I wrote many years ago about my journey to healing. Part of being mindful includes practicing self-awareness so that you can make conscious decisions inline with your values. I love my history, it reminds me of who I am and what I am suppose to do. Fitness, nutrition, and meditation saved my life on multiple levels and for that I am grateful.

As a child I was fascinated by the medical community. I remember watching the show “Emergency” when I was I only three. The show’s storyline was about paramedics and firemen; Johnny, Roy, and Captain. I even named my fish after them and my parents sent me birthday cards with stickers from them for years. I collected doctor supplies and asked for medical books. I wrapped sprained ankles and made strips out of bandages for cuts. I knew I was going to be a doctor when I grew up.

During college I was torn between my fascination with medicine and my love of the arts and literature. Chemistry challenged me and English and literature came naturally. I contemplated teaching as opposed to medical school. Then, when I was only 20 my mother died of cancer. She had been diagnosed when I was seventeen and then again when I was twenty. She died four months later, but not without a tremendous fight. My fascination ended. The magic and power extinguished after watching what my mother endured. She chose surgery, chemotherapy, and radiation because she believed that was the only way she would live to raise her four children. They failed, she left this world at 41.

My life took an entire new direction after that. During this time I developed multiple chronic health problems including Interstitial Cystitis, Fibromyalgia, Irritable Bowel Syndrome, and countless other issues. Fortunately none of them would kill me, just make me miserable and affect my ability to live day to day life and contemplate suicide. (I often went to the bathroom 30-40 times a day and I had 9, yes 9, Urologists, none of which helped). Doctors discounted me and became frustrated when their tests and prescriptions failed.

Eventually I became so sick that I could not get out of bed to take care of my child. I was in so much pain that I literally crawled to the telephone and called my sister and asked her to come get my baby. That day changed my life forever. I began a quest to find the answers that would allow my body to heal. I searched for information in places I didn’t even know existed before that day. I found that your body has an innate ability to heal itself if you treat it properly and if you remove whatever blocks may be in the way. I changed my whole life through fitness, nutrition, and meditation.

My experiences taught me that the Universe has a way of showing you exactly what you should do if you pay attention and follow your intuition. I was never supposed to be a doctor or a college professor. My life’s purpose is to teach wellness and support healing. With this revelation I began seeking certifications that would allow me to be a qualified holistic practitioner and with the help of a Life Coach began professionally assisting people create healthier and happier lives.

Currently I hold numerous certifications related to holistic wellness from Certified Personal Trainer to Certified Life Coach to Reiki/Shaman to Certified Mindfulness Meditation Teacher and MORE. I have done numerous radio shows and have published blogs and MORE. It is a wonderful journey!

In my practice I focus on Mindfulness as I believe it can be applied to every aspect of your life including fitness, nutrition, relationships and MORE. Mindfulness really does matter.

If you would like to learn more please set up a free phone consultation https://amymccae.as.me/

Thank you,

Amy McCae

Certified Life Coach and Mindfulness Meditation Teacher http://www.amymccae.com

Mindfulness Matters is an 8-week accredited, neuroscience based, emotional intelligence program created for developing conscious, visionary leaders. In this course you will gain self-confidence and begin making decisions that honor you. Your level of self-awareness will sky rocket allowing you to truly know who you are as well as what you need and want. Your communication and relationship skills will dramatically improve allowing you to ask for what you need and want at work and at home AND get it. Your relationships will improve. Your level of happiness will grow. Your health and vitality will increase. You will naturally learn to make conscious decisions allowing you to live in line with your values and purpose.

Wisdom or Perfection? Goal Setting Ideas for the Never Satisfied.

With the holiday season officially over and the New Year fast approaching goal setting is a hot topic. It is almost common knowledge that January is the busiest month of the year for gym owners. Many of those gym goers are no longer making it to workout by the time March rolls around. (5 Steps to goal setting success with peace of mind at the bottom).

If you have a Type A, driven personality the idea of setting new goals and planning can be an exiting time. However, if you never feel satisfied and expect or demand perfection from yourself or others you may be looking back wishing and wondering if you could have done more or tried harder.

” The curious paradox is that when I accept myself just as I am, then I can change.” Carl Rogers

It makes zero difference what your goals are from fitness to business to relationships. If you do not accept yourself where you are as well as accept who you are you will be fighting an uphill battle to achieve what you seek. You may never feel peace and happiness on the journey or you may reach the goal and still seek more AND more…

Perfectionism is a way to protect yourself from actually looking deep into who you are. Perfectionism is a distraction that allows you to stay so busy that you never have to stop and pay attention to what you really need or want OR FEEL. Perfectionism is also in the eye of the beholder so if you are seeking to please others or working ridiculously hard to prove to others you are worthy you are never going to feel satisfied.

Wisdom is being mindful of who you are and making conscious choices in line with your values to achieve happiness and success in health, relationships, and business. It is knowing the difference between pleasing others and pleasing yourself. Wisdom is accepting yourself exactly as you are now. It is from this space that all goals and dreams become reality and do so with ease.

So… how do you accept yourself where you are and set goals that allow you to feel happy and satisfied?

  1. Get a planner that you love. (I can’t have one with flowers or designs and it must have monthly and daily and the days must be across the page starting with Sunday) Who knew? But… this works for me.
  2. Choose only 1 or 2 areas of life to work in. You can use a Wheel of Life worksheet to rate and to determine which is best. When you commit to change one the rest will follow, its natures law.
  3. Evaluate your Core Values. Use worksheets to determine these if you are unsure. Choose your goals based off what you love and are passionate about. Journal about your childhood passions if you are struggling to remember. Setting a goal that doesn’t matter to you or is something you think you “should” do will never bring you true satisfaction.
  4. THE SINGLE MOST IMPORTANT STEP! Practice finding joy. Practice being appreciative. Seriously revel in the moments that feel good. I am not a gambling woman, but I would bet that if you take the time to notice your thoughts you will find a pattern of regretting or rehearsing the past in your mind or fearing and wondering about the future. What if instead you thought about what was good right now? You can start this easily… right now… Each day find joy in where you are or what you are doing. Each day find moments, even if brief, that you feel satisfied. Sit in that satisfaction and soak it all in. Even if it seems silly or small. It is not…It is easiest to start this by practicing when you first wake up or when you go to bed. I don’t care if it is basking in the sunlight shining through the window for one minute when you wake or snuggling the softest pillow appreciating that you have a soft, warm bed when you go to sleep at night. You can try this out while driving, while cooking, while working. Just find moments to be happy, joyful, and satisfied and more will come.
  5. THE OTHER SINGLE MOST IMPORTANT STEP! Be kind to yourself. Give to you. Take some time to meditate daily. You can not always be in state of “doing.” You must have quiet and space to be open to receiving. Even if it is as simple as two minutes of mindful breathing. The clarity, peace, and awareness this brings can alone can be transformational.

Wishing you a joyous and satisfying new year!

Amy McCae

Certified Life Coach and Mindfulness Meditation Teacher


Free phone consultation https://amymccae.as.me/

Amy McCae is a Life Coach and Mindfulness Meditation Teacher in Omaha, Nebraska. She is passionate about healing and helping others and especially about mindfulness and emotional intelligence.

Amy spent her childhood dreaming of being a doctor only to watch her other die of cancer when she was 20. Her life took an entirely different direction after that and she spent much of her 20’s sick with chronic illnesses.

One day Amy was too sick to take care of her newborn baby and she had to crawl to the phone to call for help. Amy then went on a quest to heal and looked in places she never knew existed before that day. AND she healed largely through fitness, nutrition, and meditation.

The experience allowed her to rediscover her passion for healing and helping others. Amy now holds numerous certifications allowing her to be of support to individuals and organizations. Mindfulness Matters is an accredited 8-week online course rooted in science and inspired by her desire to help others develop emotional intelligence (especially leaders and those struggling with self-doubt and overwhelm). Please contact Amy for more information and to sign up!

Clarity and Confidence:Summer Mindfulness


Summer is one of my favorite times of year. I love to be outdoors and I love the heat! I do not love swimming suits…

Recently,I was blessed to take my daughters (13 and 5) to Kansas City for a few days. This is a yearly trip that includes shopping for clothes AND going swimming. Although I do not cherish the idea of wearing a swimming suit, I do cherish making memories so I do the deal and  wear the darn thing. However, I came home researching body contouring wondering if there was anyway I could do some fine tuning to make wearing a swimming suit much more enjoyable???

After a while, I came to the conclusion that I needed to be more mindful of my body image and the ways I take care of my body. My negative self-talk for not having a perfect body was not going to serve me well. I know that what matters is that I eat well, move well, and think well. I needed to get back to the basics and eat healthy, exercise and meditate if I wanted to have clarity and confidence. I always go back to the foundations of wellness to keep me happy and healthy.

Clarity and Confidence require that you know you are and you know what you need to do to be who you want to be.

Quick Tips for summer mindfulness that you can do right now!

What are you eating?

Quick change an unhealthy food for a healthy one for the remainder of summer

What are you thinking about your body?

Every time you get in the shower imagine the shower head is a fat melter and it is making you trim, slim, and sexy.

Are you moving?

Choose one exercise that you can do this week and next week

If you would like to gain clarity and confidence, get back to the basics with my Foundations of Wellness program, or work with me please email Amy at creativewellness@cox.net

Learn more about how Amy transformed her life through fitness, nutrition, and meditation at by visiting her website

Feel good and have fun 🙂

Many Blessings to you,

Amy S McCae









Your Vibrant Life Summit: Healthy, Wealthy, and Wise

One of a kind virtual summit begins Monday, April 6! Over 40 speakers sharing their secrets on health, wealth, relationships, success, confidence and so much more. All speakers will be giving away free gifts and discounts and will also be live after the interview to talk to you. If you want to thrive in your life, are seeking transformation, and want to be empowered then this summit is for you. Read the details and join here :  www.yourvibrantlifesummit.com/?ap_id=Truth101


My interview is Saturday, April 18 at 12:00 Central Standard Time. I will be discussing five practices for creating authentic relationships. I have realized that love and relationships, including the ones with ourselves, play a vital role in healing. I believe that when we align who we are with what we think, speak, and do that we are incredibly powerful and create the love, peace, joy, and even health that we desire. Listeners will receive a free Core Values worksheet, a discounted Kick Start session  as well as a discounted package deal to dig deeper.

Looking forward to talking to you!

Amy McCae

Transformational Life Coach



Creating Health and Happiness

There are only three things that can make your dreams a reality; your thoughts, your words, and your actions. If you desire healing in any form and want more joy in your daily life then you would be wise to consider changing your thinking, speaking kindly, and taking action steps to reach your goals.

Let’s consider the mind, my favorite subject, for a moment.  Deeply rooted in your subconscious are beliefs that help create your reality in the physical world. Some of this was learned, some of it decided before you came here, all of it accessible and able to be changed for your greater good if you choose to utilize certain practices such as meditation.

As for speaking, your words also have creative energy. Speak kindly of yourself and others. Use words that feel good. My sense of humor tends to be on the side of sarcasm and I would do well to find a way to be more positive in cracking jokes about myself.

Action. Yes, you will have to actually do something to get something. Although, there is good in stopping and just being. You will need to have clarity on a goal as well as what steps you will need to do take to achieve success. The goal and the steps will need to be clearly defined and realistic.

I believe that the way to creating health and happiness begins with knowing yourself. You need to know what you are passionate about, you need find clarity on what you really want as well as what it looks like and feels like, you need support, encouragement and love, you need believe in yourself, and you need to trust that all is well.

There are five basic principles for creating a healthy and happy life; awareness (self-empowerment at its best), acceptance (somewhat more challenging), attitude (yes, you have a choice), action (do something), and acknowledgment (gratitude). Utilizing these five principles will change your life. Knowing how to use them is key.

I offer online, phone, and in person coaching sessions that can show you how to use these principles to change your life.  I am available to teach these to organizations and am teaching a class on November 6 on how to use these principles to manage stress. Please register online at http://www.intuitiveomaha.com for the November 6th class and please visit my website at http://www.creativewellnessomaha.com

Many Blessings

Amy S McCae

Wellness and Lifestyle Coach