New Years Resolutions: Do you have what it takes?

“Don’t live the same year 75 times and call it a life.” Robin Sharma

The last day of 2019 is here! The end of the year and the end of a decade are the perfect time to reflect. Did you accomplish what you set out to this year? What were you doing ten years ago?

As a coach my job is to help you gain clarity and confidence allowing happiness and peace of mind. (All the while improving your relationships, wellness, and success).

There are many avenues to success as well as different perceptions and ideas on what success means. There are some specific traits that can be of help. (See below). And then there is notion that having someone (Life and Executive Coaches) validate you, hold you accountable, ask the right questions, and provide the proper resources and training leads to success.

Some of the most successful people in the world hire coaches to support them. A study conducted by the International Coaches Federation found the following:

99% Working with a coach was rewarding

96% Would do it again

65% Helped their work performance

80% Improved their confidence

When it comes to traits, I have witnessed those who are successful are willing, committed, and decisive.

Willingness is the ability to learn new ideas and accept change. You must be able to process new ideas as well as implement new strategies. This means being vulnerable, resilient, creative, and open-minded.

Commitment comes when you are truly passionate about something. People that set goals because they think they are suppose to will eventually fail in staying committed. When you believe in something and the end result matters to you then you will do whatever it takes.

Decisiveness means you have the ability to make effective decisions. This requires confidence. You won’t be sitting around wondering “what if.” You can evaluate a situation and take the lead in choosing the next steps. You know and you consciously and confidently choose.

Do you have what it takes? Do you have the support you need?

Set up a free phone consult now https://amymccae.as.me/focussession

Email me at creativewellness@cox.net

Wishing you your best year yet!

Amy McCae

Life and Executive Coach. Mindfulness Meditation Teacher. Holistic Wellness Expert.

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Train Your Brain: Name it to Tame it

Want a quick tip to help rewire your brain to not be so stressed and anxious? Want to be more of a visionary?

Tell me how do you feel right now?

Here is the deal, when you are stressed your Amygdala is activated. This is keeping you stuck in fight, flight, or freeze mode. One way to begin to shift is to simply name the emotion you are feeling. (AKA Affect Labeling or Mindful Emotions)

When you name what you are feeling the Amygdala begins to deactivate which allows you access to your Pre-frontal cortex so that you utilize higher levels of executive type thinking.

THIS IS A GAME CHANGER if you seek to be a visionary. BUT… so many people are out of touch with what they are feeling and are only focused on doing and on achieving results. If you really want to make an impact you need to use the part of your brain designed for it.

Pause, breath, notice your body, name the emotion you are feeling. Simply acknowledging without judgement and without trying to fix anything insures your emotions don’t control you. In time your practice will deepen but for today just try it out.

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

Many Blessings to you,

Amy McCae

Amy McCae is a Life and Executive Coach as well as Mindfulness Meditation Teacher who helps leaders gain clarity, confidence, and satisfaction. She is passionate about wellness and raising consciousness. Amy offers coaching, mindfulness meditation, and energy work. You can read Amy’s story and view her credentials at http://www.creativewellnessomaha.com

Forgiveness Meditation

Meditation for forgiveness of self and others?

Recently I was asked to speak on forgiveness and how it relates to healing and well-being. I was also asked to lead a meditation. I offered several suggestions and I thought you would benefit from this specific practice because even if you don’t care about meditation you can do this easily.

Originally taught by Morrnah Nalamaku Simeona, Ho’oponopono is the ancient Hawaiian secret to forgiveness. Essentially meaning to “make right” the practice offers forgiveness of self and of others.

This little mantra I will share with you below packs a powerful punch. Dr. Ihaleakala Hew Len cured an entire ward of criminally insane patients without ever even meeting. Search his name online to read the details.

It looks like this:
Set an intention and choose the person
Mentally or orally say the following:
I am sorry
Please forgive me
I love you
Thank you
Repeat as many times as you like
Find the practice on Youtube or play music while or just say it as you go about your day

Each one of these phrases carry an energy that supports releasing and finding peace. Try it out for yourself and let me know how it goes.

SPECIAL RUNNING THROUGH AUGUST
6 months of coaching/meditation or 2 (3) hour sessions without coaching for training
Schedule a free phone consultation to learn how I can support you or your organization https://amymccae.as.me/focussession

Have a fantastic day!

Blessings,
Amy McCae
http://www.amymccae.com
Coach, Trainer, Mindfulness Meditation Teacher

FREE Meditation Resources

Happy Summer Solstice!

In this article you will find links to why meditation matters in the work place as well as ways to access meditations for free!!!

Check out these fantastic articles on the benefits of meditation in the work place!

https://www.linkedin.com/pulse/five-big-companies-who-swear-mindfulness-henry-stewart/

https://www.forbes.com/sites/jeannemeister/2015/04/27/future-of-work-mindfulness-as-a-leadership-practice/#2c8a96013e1c

http://contemplative-studies.org/wp/index.php/2017/08/10/improve-emotional-exhaustion-and-employee-retention-with-mindfulness/

One of my favorite testimonials came from Steve. He was brilliant man working in Omaha at Stratcom on a military contract. 

“Amy McCae is a dedicated professional, but she is much more that. She has a great spirit that comes through immediately when you meet her from her tremendous positive energy.

I came to her with what seemed like a very difficult problem without a solution. She showed me how to focus on the positive, and not on all the things that take me in a negative direction. I was able to figure out what I really wanted and then a plan to get there.

Amy has a wide range of knowledge and experience. She gave me several meditation techniques that have helped me considerably. She is very intuitive and understands what will help me specifically. She personalizes techniques so that they will be the greatest benefit.

One of the most important things I appreciate about Amy is that she is genuinely concerned about helping me. Her passion is rare, and I feel lucky to have met her.”

Click to schedule a phone consultation to learn how I can help you or your organization

https://amymccae.as.me/focussession

FREE MEDITATIONS (I am not an app fan but… people seem to to love these and if it gets you meditating…)

Insight Meditation- FREE APP

HeadSpace- FREE APP

Mindfulness Exercises – My teacher and coach

Just google them and see where they lead you!

Currently my services include Mindfulness and Meditation Training, Life Coaching, Seminars and Trainings, and Energy Healing/Balancing. 

I would love to work with you and support you on your journey!

https://amymccae.as.me/focussession

Thank you,

Amy McCae

Certified Life Coach and Mindfulness Meditation Teacher 

http://www.amymccae.com

Too Busy to Meditate? Take the two minute challenge!

This is something I hear often… 

What if I told you that even two minutes of mindfulness can help you recenter and recharge? If you are too busy scroll down to get right to the challenge.

Mindfulness means to pay attention on purpose in a particular without passing judgment. It means to be in the moment and be at peace. 

When you are in the present moment there is no regretting the past or fearing the future. There are things in this world that you have no control over. Mindfulness teaches you how to let some of that go so that you don’t feel so stressed and overwhelmed.

There are various practices that often support developing greater awareness or to train attention such as Mindful Breathing, Loving Kindness, a Body Scan and more. The benefits can be profound and more and more are backed by science. 

Often referred to as “practicing the pause” this little life hack will help you to make more conscious decisions that can support decision making and communication. Studies show that Affect Labeling (naming the emotion you are feeling) deactivate the part of the brain responsible for managing stress (amygdala) and allow you access to the part of the brain responsible for all higher levels of thinking (prefrontal cortex). This means that instead of emotionally reacting, you consciously choose your response.

Are you ready to take the two minute challenge?

Some time during the day, ideally during a transition time, stop. Just stop. You do not need lie down. You do not need any fancy pillow to sit on. You can sit at your desk or any place you like.

Always remember that thoughts and distractions are normal and especially common when you first begin. The idea is not to control your thoughts but for your thoughts not to control you. Sometimes uncomfortable feelings arise. Please know that you can always stop. If needed please ask for help.

Sit in a comfortable position with your feet on the floor. Your spine should be erect with your body relaxed. Notice how you feel right now and what is on your mind.

When you are ready close your eyes.

Bring your awareness to your breath. 

Inhale and exhale for a few moments.

Your attention will naturally fall in one of three place, either below your nose, at your chest, or at your belly. Notice this. 

For the next two minutes every time you have a thought or hear a sound or get distracted bring your awareness back to the area where your awareness naturally went. If it helps put your hand on the area or use a mantra such as breath in, breath out. 

Notice how you feel now. How does it compare to how you felt before? 

CONGRATS! Good for you! You have completed the two minute challenge. 

Want more of a challenge?

*Try Mindful Breathing before you check social media or email in the morning.

* Do this multiple times a day.

*Practice daily and extend the time by several minutes each week.

*Set up a free consultation to learn more!

https://amymccae.as.me/focussession

Many Blessings to you,

Amy McCae

Certified Life Coach and Mindfulness Meditation Teacher

www.amymccae.com

Gratitude a Side Effect of Mindfulness?

While studying with Mindful Schools of California I learned that there are nine aspects of well-being that are developed through pre-frontal cortex stimulation like that which occurs during mindfulness meditation practices. The 10th is thought to be gratitude!

Essentially when you get focused, relax, and allow your mind to be at ease you have access to higher levels of thinking as you are utilizing the pre-frontal cortex. Walking around stressed, overwhelmed, and in fight, flight, or freeze keeps you stuck in a reactive mode and using the part of your brain referred to as the amydala. Simple mindfulness techniques train your brain to not be reactive and then when functioning at these higher levels of thinking gratitude begins to happen naturally.

Even daily life proves this. Think about a time you sat in nature and felt the warm sun or smelled the fresh air. You slowed down and noticed what was going on around you and it felt good, right? How about a time when you watched a child playing and laughing? The innocent playfulness had your attention and it amused you. You naturally slowed down and noticed what was going on in the moment and you may have felt joy, peace, and part of what you felt is gratitude.

“Gratitude is the healthiest of all human emotions. The more you express gratitude for what you have, the more likely you will have even more to express gratitude for.”
Zig Ziglar

You can also rewire your brain by practicing gratitude. Gratitude requires a shift in perception. When you change your thoughts and your emotions you change your brain. Gratitude practices give you a shot of dopamine and of serotonin, the feel good neurotransmitters. Regular practice leads to naturally feeling more grateful because simply stated, neurons that fire together wire together.

It’s really just a choice to change your perception. To take your attention and choose to focus it on something good, that is gratitude.

There are countless articles exploring the science and benefits of gratitude. Here is one of my favorites:

According to the International Journal of Workplace Health Management (Vol. 2 Iss:3, pp.202-219) “Virtues, Work Satisfactions, and Psychological Well-being Among Nurses.”Gratitude was found to be a consistent predictor of the following: less exhaustion and less cynicism, more pro-active behaviors, higher rating of the health and safety climate, higher job satisfaction, and fewer absences due to illness.

At its simplest gratitude creates joy and that should be enough reason to practice. Personally I don’t do well with gratitude lists so here are a few new ideas for you:

1. Get a buddy. Ask someone to listen to you be grateful each day. Writing or verbally are both fine. This isn’t just about accountability. I have never met anyone who did not want to be validated. When you allow someone to witness your experiences it insures what you are doing feels purposeful and meaningful.
2. Start a Joy Jar. Get a basket or canning jar as well as cut up paper or sticky notes and a pen. Place them somewhere at work or home where you will see them regularly. Anytime you have an experience that brings you joy write it down and put it in the jar. Every week or every month reread everything. You will be amazed at what you forgot and at how much you have to be grateful for each day.
3. Be of service. Volunteer for a cause that matters to you. Become a domestic violence advocate, knit blankets for cancer patients, feed the homeless, mow the neighbor’s yard, bake cookies for the neighborhood kids, or anything that uses your passions and skills for good.

Thank you for reading!

Amy McCae

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

http://www.amymccae.com

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

https://www.amymccae.com/pl/42075

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

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

https://www.amymccae.com/pl/42075

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

Reduce Overwhelm Now (FREE TRAINING)

As it turns out Mindful Breathing is better for you than even I thought!

Imagine a time when you had to slam on your breaks because you almost got into a car accident. What did your body do? How did you feel? You were likely aware of changes in your heart rate and breathing. Your body has an amazing ability to naturally prepare you for danger.

Day to day life comes with its own set of challenges and stresses. When you are in a stressful situation how do you manage it? Are you aware of what is going on in your body? Would you like to feel better? Better manage your stress? Free webinar “How to use Mindfulness Techniques to Reduce Overwhelm” https://www.amymccae.com/pl/42075

As it turns out you can activate the Relaxation Response (state of rest that alters physical and emotional responses) by simply paying attention to your breathing. Yep… Mindful Breathing. Try it right now. Take a moment to simply notice the rise and fall of your chest, of your belly. Try this for two minutes and notice how you feel.mind

“If you want to conquer the anxiety of life, live in the moment, live in the breath.” Amit Ray

HERE IS THE SCOOP:

When you experience a stressful situation your body can go into fight or flight response.  Your hypothalamus says; “Oh crap” and releases chemicals that activate your sympathetic nervous system to help you deal with a threatening situation. Then your adrenal glands release things such as adrenaline and cortisol. This triggers an increase in heart rate, breathing rate,  blood pressure AND more.

The Vagus Nerve controls the parasympathetic nervous system which is also activated during times of stress.  This system helps the body to rest, digest, and recover. The Vagus Nerve is unfortunately overlooked but is vital to you managing your stress. However, BREATHING, Mindful Breathing (paying attention to your breath on purpose) regulates your nervous system.

If you would like to learn more check out this FREE webinar

How to use Mindfulness Techniques to Reduce Overwhelmhttps://www.amymccae.com/pl/42075

Sending you all the joy, peace, and LOVE you can imagine and more,

Amy McCae

Certified Life Coach and Mindfulness Meditation Teacher

SERIOUS INQUIRIES ONLY may sign up for a COMPLEMENTARY PHONE CONSULT https://amymccae.as.me/landingpagelink

www.amymccae.com

www.creativewellnessomaha.com  

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.

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.

The Essential Guide to Happiness (but with a twist…)

I recall a day close to my fortieth birthday where I was scrolling Facebook and came across a blog for “Women Over 40.” I rolled my eyes and thought; “Oh good grief I am now in that category.” I spent my birthday at a fake 80’s big hair band concert wishing I was sixteen again.

Forty came and went and at forty-one I found myself divorced with three and twelve-year- old daughters. I had packed and left in a day only a few months before…Several months after I turned forty- two I noticed my body was changing, I received a break up text from someone I loved, and my thoughts and ideas on life and people were shifting. I was no longer so disconnected from myself or my feelings. This was both painful and empowering.

The following is something I found during those years and saved as I feel it still relevant to living happily.

” It has been one the greatest and most difficult years of my life. I have learned everything is temporary. Moments. Feelings. People. Flowers. I learned love is about giving-everything-and letting it hurt. I learned vulnerability is always the right choice because it is easy to be cold in a world that makes it so very difficult to remain soft. I learned all things come in twos “life and death, pain and joy, sugar and salt, me and you. It is the balance of the Universe. It has been the year of hurting so bad but living so good, making friends out of strangers, making strangers out of friends… We must learn to focus on warm energy, always. Soak our limbs in it and become better lovers to the world, for if we can’t learn to be kinder to each other how we will we ever learn to be kinder to the most desperate parts of ourselves. (Rupi Kaur)

As I approach 45 I realize I could write you 351 articles and guides to happiness, however…

The truth is your guide is simply to love. To love yourself, love others, and love your experiences. To love your so called mistakes and all your beautiful imperfections. To love those who hurt you. To love the ground below your feet, the stars in the sky, the bed that you sleep in…

Allow yourself to just BE.

The path to love is TO BE in this moment. Embrace it. Every. Moment. Allow love to flow from you. Hold the child, hug the friend, kiss your spouse, paint the picture, create the pottery, write the poetry, build the software, design the program, lead the organization, feed your body good food, move your body, use your skills for good, laugh, cry, be vulnerable, give compliments, plant the garden, see greatness in others, be kind, play.

Sending you all the joy, peace, and LOVE you can imagine and more,

Amy McCae

Certified Life Coach and Mindfulness Meditation Teacher

SERIOUS INQUIRIES ONLY. COMPLEMENTARY PHONE CONSULThttps://amymccae.as.me/

www.amymccae.com

www.creativewellnessomaha.com  

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.

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!!! creativewellness@cox.net

Stress Awareness Month: Relax, Listen, Focus…

Happy Tuesday,

In honor of April being Stress Awareness Month I will send you a free guided relaxation audio that I created this morning. Take 10 or so minutes today to relax, breath, focus, and gain clarity & peace of mind.

MESSAGE ME for a FREE GUIDED RELAXATION AUDIO!

creativewellness@cox.net

If you enjoy it then check out other ways to reduce stress!

Mindfulness Matters Online Course: Accredited, neuroscience based, emotional intelligence course developed for leaders suffering from self-doubt and overwhelm. If you are stressed you can not make the impact you desire. Ideal for BOTH individuals AND CORPORATIONS.  Seminars available.

Meditation and Mindfulness Session: Your own private class where you get to experience various effective, science based practices that you can easily use right away to feel more relaxed and peaceful. With daily practice this can rewire your brain and be life changing.

Energetic Healing Session: Kick you feet up and rest peacefully on my massage table fully clothed while I guide you to relax. Since you are more than just a body I get in touch with these subtle energies and realign and balance them. Most clients report having more clarity, confidence, better sleep, and specific relationships or health issues may improve.

Life Coaching: Bridging the gap between where you are and where you want to be, Life Coaching insures you get there. Personal development is through resources and intuitively asked questions personal allowing for better health, success, and relationships. 

Please message me at creativewellness@cox.net to learn more.  Sending you all the love, joy, and peace you can imagine AND more.

Amy McCae Certified Life Coach and Mindfulness Meditation Teacher AND more!

www.amymccae.com

www.creativewellnessomaha.com  

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

SERIOUS INQUIRIES ONLY. COMPLEMENTARY PHONE CONSULThttps://amymccae.as.me/

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!!! creativewellness@cox.net