Posts Tagged ‘#healthylifestyle’

Learning Mindfulness with Marsha Gehl

Marsha Gehl, DC (Doctor of Chiropractics) has been a healthcare provider/chiropractor for 30 years. Learning mindfulness has helped people with acute and chronic pain. It helps them establish healthier lifestyles. Her career naturally progressed over the years to include continued education in mental health and wellbeing.





Her own struggles with depression and chronic pain led her to discover meditation and later, led her to the mindfulness arena including a certificate in a teachers’ training program and eventually to becoming a Mindfulness and Meditation Educator.

I recently had the pleasure of talking to Marsha about ‘mindfulness’ and its role in our health.

Hi Marsha, thank you so much for taking time with us today! I’m excited to dig into this timely topic with you!





Q: What is Mindfulness?  


A: Mindfulness is an awareness of oneself in the present moment, on purpose and with intention, and without judgment.  It’s being aware of one’s thought and feelings in the moment and having the intention to make wise choices.  

It’s being aware of oneself and others, being able to notice how we are showing up in our relationships.  And it’s bringing wise choices to life’s circumstances as opposed to our habitual reactions, or reacting based on our conditioning, biases, or opinions.  

Mindfulness is a skillful means for navigating life with more meaning and purpose.  Like exercise is beneficial to the body, mindfulness is beneficial to mental fitness. It is training for a healthy mind. 





Q: Why Practice Mindfulness? 


A: The research and benefits of Mindfulness over the past twenty years has grown exponentially.  The growing evidence demonstrates the positive outcomes in physical, mental and emotional wellbeing.  Some of the benefits of mindfulness include improved blood pressure, alleviation and management of chronic pain, reduction in anxiety and depression, improvement in mood and behavior, decreased stress response, increased focus and attention.   

While mindfulness seems like a fairly new trend, the practices of Mindfulness have been around for thousands of years.  The history goes back to early Buddhist teachings and many other religious practices, taught by great philosophical teachers. Yoga is one of the very first practices of mindful meditation. 

Contemporary neuroscience shows that mindfulness practices can improve our brains.  They increase the brain’s areas of executive and critical thinking as well as shrinking areas of emotional reactivity and stress activation.  





Q: How Can Someone Cultivate Mindfulness? 


A: Like anything we do that is meaningful, worthwhile and important to our wellbeing, it takes practice.  A mindfulness practice increases our mental health and well-being.  It is an essential part of good physical and mental health.  

Mindfulness and meditation practices can be explored in many ways today. There are apps online, as well as personal teachers and virtual trainings.




Marsha’s List of Mindfulness Benefits


Understanding the nature of our minds, emotions and feelings; self-exploration and discovery into who we are and how we show up in the world.  

Relief of Anxious and Overwhelming Thoughts and Feelings


Practical skills to navigate life, creating a greater sense of wellbeing and ease in effective stress management of day-to-day stresses.

Positive Change


Exploring mindfulness and meditation practices to promote habits and establish a healthier mind and greater sense of well-being.




Skillful development to assist in mental and emotional regulation and intelligence.  Finding more focus and attention.


Developing and cultivating personal resources to move through life’s challenges with wise choices.  Quieting the reactive conditioning that keeps us stuck in negative cycles.  Learning to be present and open to the present moment; learning to befriend one’s self in all that life brings – the good, the bad, the ugly and the wonderful.  Making room for all of it leads to a more meaningful life.

Awareness, Choice and Agency

These contribute to our healing and the healing of humanity.





Shiree: Thank you so much Marsha for sharing this today. If my readers are interested in your services how can they connect with you?

Marsha: Yes, I do virtual classes on Zoom. There are 4 classes, one per week, each lasting about an hour. They are in 3 parts: didactic teaching bringing information and knowledge; practical application in meditation and practical tips to everyday living; and time for Q & A and sharing. Learning is best when we learn interactively from each other.




Shiree: for more info, email Marsha at [email protected].


The Wellness Home



If your home isn’t supporting you the way it is, are you ready for a change? Get some help via my complimentary premier design and wellness download, The Wellness Home, 5 Steps to a Beautiful, Restful Home for Women Who Value their Health and Wellness. It’s the prettiest little book. It’s a quick read with super easy design solutions that help you lead a beautiful, healthier lifestyle at home, plus my 3-to-5 Things Framework that gives you step by step actions to get started and stay on track. Get yourself some help, post haste!

That’s it for today. Thank you for stopping by!



Your home can be such a positive force in your life, providing structure, stability, protection and in my case, a place to heal. To find out how your home can be a place of healing, check out “Healing from Loss in the Home and Garden“.

What Does a Healthy Home Life Look Like

What does a healthy home look like? I’ve created a fun little framework for you below, One Week to Planning Your Lifestyle at Home. But first let’s chat about a few things. 
Does it have open floor plans. Is there generous window space with views of trees and other plant life. Are there optimized zones for connecting with loved ones (and yourself).
Is it filled with natural furnishings like bamboo flooring, low VOC paint and smart appliances that support a healthy lifestyle?

Or does it go more in-depth with sustainable “green” features like renewable energy sources, water efficiency and environmentally optimized building specs and materials?

Forget all that for a moment because here’s the thing: your home either supports or drains you. 

Do you feel energized, relaxed and inspired at home? Does your home support a lifestyle that’s active, or one that’s tied to the sofa and flat screen television?

And if it’s the latter, that’s okay but it’s important to know that your results in life, whether fitness endeavors, financial goals, relationships, everything is tied back to the many actions you take on a day in day out basis.

Not the few, big things you do sporadically. It’s in the day-to-day actions. And that’s why it’s called a “lifestyle”. 



What Does a Healthy Home Life Look Like

I love my home. I love relaxing here; working; taking excellent care of myself and my loved ones in a home that’s beautiful and supportive.
Every day I’m practicing Yoga in the den; making my big raw salads and fresh green juices; riding my stay-bike; or dancing barefooted on my rebounder to my favorite tunes; walking Riley along the bird preserve in back of our community; working reasonable, even enjoyable hours in my home office with a short commute upstairs; and other healthy activities. 
I love how my home balances all of my endeavors from building multiple businesses, to coaching my design client’s, to entertaining family and friends.
The way it looks and feels brings me joy. I love how I’ve decorated it with heirlooms mixed in with new fabrics and modern lamps and how I’ve decorated it with items collected from extensive travels, both nationally
and internationally. 
 My home runs smoothly and allows me to fit so much more goodness into my days. I couldn’t take nearly as good care of myself or accomplish as much in a messy home without these systems. 

I know the various tools to keep me on track, the fixtures, apps and appliances I require such as my Breville juicer; my pretty red VitaMix blender; my rebounder;  my iPad (the mini is perfect for arthritic hands!); the Kindle app that holds all my health and business books, and all the other important things that comprise a healthy lifestyle.

Healthy Home Life Check List


Pour yourself a cup of green tea, grab a fresh tablet and your fave pen, sit in your comfiest chair and dream for thirty minutes. What do you love and what don’t you love about your home? Write it down, no need to be specific just yet. Write down things like the sofa, the bathroom, and the window treatments.

You’ll go more in depth later.


Identify your style preferences like modern, farmhouse, contemporary, and your lifestyle needs like an at home self-care practice, or an at home business.

Be specific here.


Determine how your home is currently functioning and not functioning for you. It’s okay if these overlap with the other bullet points. Write them down anyway. Get really specific here.

Take special note on any of the things you repeat. 


Taking into consideration the things you’ve written down, grab your calculator and calendar and identify your next one to three decorating, remodeling or building plans. From there, build out your budget and timeline. Prioritize things that you can afford first. Spread out things that are too costly right now.

Take your time in writing these down.


Treat yourself to a pretty binder for your project today. Go to Pinterest for inspo. and start choosing colors, textures and styles that feed your soul, but that will also appeal to the other peeps in the home. Choose colors that are restful and styles that mix both feminine or masculine elements.

You can repeat these elements throughout your projects to build visual continuity.


Now, for the big stuff.

Create one ideal floor plan per room. I like the Chief Architect app. If just buying furniture, do a furniture layout. If remodeling an entire bath, do the floor plans. When done correctly this one thing will enhance everyone’s sense of stability and security, and all changes will be built on this one firm foundation. Floor plans are super important and often overlooked. 


Review and refine your notes. Take your time. Staying relaxed will help you be more creative!

And there you have it! 

I hope you get a lot from today’s check list. I know I enjoyed creating it for you. Before you go, check out the new download below for budgeting your next kitchen projects.

Bye for now,

Shiree’ xo


Cover of the Kitchen Budget Design and Remodel Starter Kit complimentary download.



Kitchen Budget Design and Remodel Starter Kit

Manage your kitchen remodeling budget with clarity and confidence. The Kitchen Budget Starter Kit has simple, effective budgeting formulas, frameworks and tools for helping you build a kitchen remodel or makeover budget.
I’ve been designing homes for over 20 years, and I love helping you weave through all the challenges of building a beautiful, healthier home and lifestyle.
In this complimentary download you get …
  • My Good, Better, Best Kitchen Remodel and Makeover Budgets to help you know what to expect in advance.
  • The classic 50/30/20 Formula to help you determine how much of your own household income to dedicate to home improvements.
  • A list of potential products and materials you’ll need, and their price ranges.
  • Two timelines, one for budgeting and one for your projects.
  • And details on a premier service that I’m super excited to share to help you design, plan and implement your own kitchen projects!


Click here to grab your download!
For more on spaces for reconnecting with yourself and loved ones, check out “The Functional Home: How to Use all the Rooms in Your Home”.