Take the Upgrade

Stephanie Britt is the owner and founder of Cheer Savannah and is one of Julie's best friends. She is the mother of three and devotes her free time to intentional parenting and helping moms to raise champions.

Steph shares how technology has changed teenagers and how they "grow up". As a gym owner she has noticed that over the last 19 years, tweens and teens have come to live their lives around posting on social media. Steph has tried to find ways to use social media in a positive way at her gym. For instance having the athletes have someone record a video of them doing something they are proud of on the mat and then setting a designated time for them to post it on social media.

Steph's rule at the gym is "no phones" during practice to maximize focus. Also, at the home Steph does not allow phones at the dinner table.

Steph encourages parents to be active in their kid's social media interaction and also help children be aware of the things that we need to be thankful for. It is so very important to keep an open dialogue and allow children to ask questions.

Steph's top tips

-Take away any app that you cannot monitor such as Snap Chat.

-Set healthy boundaries/rules and explain why they are necessary and what the consequences of not obeying are.

-Discuss reality with our children such as filters and photoshop.

You can reach Stephanie at:

Facebook: https://www.facebook.com/profile.php?id=100000523833907&epa=SEARCH_BOX

Instagram:https://www.instagram.com/cheer_savannah/

Website: https://cheersavannah.com

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More kids have access to screens these days from tablets to phones to video games. With schools bringing technology into their learning environments, I know that your tween is most likely getting more screen time than you ever thought they would.

Tips on cutting down on screen time!

1.Observation is key. How much screen time are your tweens and teens actually getting? Set limits based on observations and develop a plan. Allow your children to be involved in the decisions. Kids want to be involved in the decision making process, allow them to observe their own behaviors and talk through that with them. Also, allow them to come up with healthy solutions/consequences. Be clear on the rules and then enforce them. Broken rules require consequences.

2.Create some healthy boundaries, hourly limit? No phones in the bedrooms at night, no phones at the dinner table, no looking at the phone while someone is talking to the phone holder.

3.What is best for your family? I would rather teach my children how to utilize technology and properly manage their screen time now, than set them up for failure as adults. Avoid being a hypocrite! It's hard to set and enforce limits if you don't abide by any yourself. Lead by example.

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Stefanie is a mama and wife who lives in a mountain range right outside of Albuquerque, New Mexico. As a 3 on the Enneagram, Stefanie is a full on Mompreneur. After working 6 years in the corporate world she was introduced to network marketing and began her journey in the entrepreneur world.

Stefanie shares with us how to cut down on screen time by setting boundaries not only for our children but also for ourselves.

Deleting the social media apps on the weekend is a way to stay off of your phone and be more present.

We are a model for our children and can be an example for our kids by being intentional and putting our phone away. Here are her best tips:

1. Create a playlist for your kids- on the days that you are home have your kids create an activity playlist on a piece of paper. Have the kids do the activities one by one with a timer. The kids love to have a goal and a timeframe to complete it.
2. Rotate toys- When kids get new toys, for their birthday or Christmas, put some of the toys away and bring one out at a time to keep the toys fun and fresh. It also helps when you know that you need to have your kids preoccupied, instead of handing your child technology, hand them a new toy.
3. Work with Mama- for Mompreneurs, get your kids in to work with you. Give your kids work and help them to see how good being an entrepreneur is.
4. Clean with mama- give your kids age appropriate tasks to help you clean and get involved and off the devices.
5. Get outside- go to the backyard or to a park and handle those sales calls while your kids are running around.
6. Gym daycare- if you have a daycare at your gym, get an hour of work and then get an hour of workout in while your child is playing with friends.
7. Swapping playdates- find a friend that you trust and see if they are willing to do a playdate swap! You take the friends kids one day and then another day the friend takes your kids. Don't be afraid to ask for help!
8. Take a bath- put your kids in the bath and sit in the bathroom and work while they are playing.
9. Crafting- allow your kids to make a mess while making something new.
10. Build a fort - create a fort and let your kids imagination run wild, that will allow you to get some work done.

To Stefanie, taking the upgrade means being honest with ones self and being focused on the calling that God has for your life. Stop comparing yourself to others!

You can reach Stefanie at

Facebook: https://www.facebook.com/successwithstefanie/

Instagram:https://www.instagram.com/stefaniegass/

Website: www.stefaniegass.com

Listen to Stefanie's podcast The Mompreneur Mastermind Show

In the Kitchen Membership Group:

https://anaturalshift.com/in-the-kitchen-with-julie/

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In this Mini Monday episode, Kari discusses the addiction to technology and how it decreases the ability to be imaginative. Kari encourages parents to allow a week or so of no electronics. Be ready for revolts and detox but you will be so encouraged by your kid's behavior after a day or so. Make sure that you stay tuned for more tips on Wednesday as we sit down with an expert in this area.

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Follow Julie-->www.instagram.com/julieanndavey/

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On the web: www.anaturalshift.com

Check out our FREE goodies for you!

ebooks: https://anaturalshift.com/free-e-books/

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Healthy Travel Tips:

Be prepared- always have food and water with you so that you aren't quick to make a bad choice. Some of Julie's favorite foods to travel with are salads, saving the plastic containers that your lettuce comes in or put your salad in a gallon ziplock bag. Remember to keep your salad dressing separate so that your lettuce doesn't get wilted. The small disposable condiment containers can be found near the sandwich bags or aluminum foil.

For protein, wild caught tuna is great (Wild Planet or Safe Catch are good brands), leftover chicken works well also. For a plant-based protein, consider chickpeas, lentils, quinoa, or hemp seeds.

Keeping a small bottle of olive oil in your purse and asking for fresh lemon at a restaurant makes a good healthy salad dressing :)

Using those to condiment containers are a great way to store snacks like nut butter and mixed nuts.

Fruit that does not require refrigeration such as apples, oranges, peaches or bananas is another great traveling snack.

Veggies like mini carrots and peppers are good to snack on with hummus or guacamole.

Crackers are good to eat as well with your salad, hummus or guacamole.

Julie's homemade trail mix: raisins or dried cranberries, mixed nuts, and chocolate chips.

If you are taking a cooler, freeze some yogurt pops, such as Stonyfield. Julie also recommends Siggis brand for a traditional dairy yogurt and Kite Hill for dairy free alternative. Make sure that you also have water bottles in the cooler too.

If you are going on a long road trip and you are trying to make good choices, consider putting your snacks out of arms reach so that you are not just snacking to snack.

For hotel travel, Julie takes a small cooler and uses the hotel's mini-fridge and free ice. As far as the continental breakfast, boiled eggs with some Everything But The Bagel seasoning (carry with you) sprinkled on top with hot sauce are a fav. Yogurt and fruit from the breakfast bar is also another good option.

For air travel, make sure that you have a stainless steel water bottle and your favorite essential oils to stay hydrated.

Favorite Brands

Crackers/Chips:

Mary's Gone Crackers

Simple Mills Farm Crackers

Siete Tortilla Chips

Mixed Nuts:

Back to Nature

Trader Joes

Great Fruits to travel with:

Apple

Banana

Orange

Veggies for snacking with hummus or guac:

Carrots

Cucumbers

Peppers

Guacamole:

Wholly guacamole (single serve containers)

Bars:

RX bars (chocolate sea salt are delish)

Lara Bars

Epic

Popcorn:

Angie's or Skinny Pop or kettle corn

Nut butters (Almond is a fav):

Trader Joes

Santa Cruz

Rx Butter

Yogurt:

Siggis

Kite Hill

Things to keep in your purse:

Small bottle of olive oil

Everything But the Bagel seasoning

Chocolate Energy Bites recipe:

http://www.anaturalshift.com/energy-bites/

Connect with us→ via social media:

Facebook: www.facebook.com/anaturalshift

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Follow Julie-->www.instagram.com/julieanndavey/

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On the web: www.anaturalshift.com

Check out our FREE goodies for you!

ebooks: https://anaturalshift.com/free-e-books/

Printables: https://anaturalshift.com/free-printables/

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Growing up, Danye was an athlete and heavily involved in sports. After joining the Air Force she realized that she loved health and fitness and decided to pursue a career in this area. Danye decided to join her love of Disney parks and nutrition and come up with a plan for how to stay "on track" while vacationing.

If you are looking to upgrade your fitness and health, Danye suggests that you surround yourself with someone that already has the knowledge to help you get to where you want to be.

Writing out goals is the best way to achieve them! Try to meet with a person that has the knowledge and enlist their help in setting your goals!

Danye encourages people that are wanting to get fit and healthy to start slowly. Start with one change at a time and then add on to that, otherwise he or she can easily get burned out.

Danye hosts 2 podcasts (linked below)! Her first podcast empowers people to navigate the fitness and food aspects of life. Knowing your body's needs is super important. Danye's podcast encourages others to try new things. The other podcast that Danye hosts is all about navigating Disney in a healthy manner.

Danye has also written a book on how to eat healthy and maintain your goals while at Disney. The book encourages Disney goers to plan ahead and hold yourself accountable.

For Danye, "taking the upgrade" means listening to her gut and body.

The most pivotal upgrade that Danye has ever taken was the decision to join the Air Force and then ultimately leaving the Air Force.

One thing that Danye wishes that everyone knew is that if they asked questions they would get further in life. No matter the area of life, we will learn more if we ask more.

Danye starts her day off every day with a big glass of water, and she ends her day by getting ready for bed at 8pm and getting in the bed by 9pm.

Some snacks that Danye loves to take while she traveling is freeze dried fruit and also fresh fruit. For the snacks that maybe aren't such healthy options, she suggests putting them in the very back of the car where you can't reach them. Smart Sweets are a great option if you love gummies!

To check out Danye's book click here.

You can reach Danye at

Facebook: https://www.facebook.com/fitnessempowermentbydanye/

Instagram:https://www.instagram.com/danyephillips/

Website: https://www.danyephillips.com

Fitness Empowerment Podcast

Healthy Disney Podcast

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On the web: www.anaturalshift.com

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As mothers, we wear a lot of different hats and we know exactly what our family needs, but who takes care of us? In this podcast, Kari shares how to take better care of ourselves so that we can serve others in the best way possible. Often we feel that there are not enough hours in the day and that we can't get everything done that needs to be accomplished. As women, it is important to remember that quality time is much more important than quantity. When we are thinking about how much time we spend with our family we need to remember that how we spend the time with them is more important than the amount of time we spend with them. Relaxation and stress management are two topics that seem counterintuitive in our busy lives.

Getting to bed earlier and getting up earlier is a great habit to begin developing.

Try yoga or meditation in the morning, evening, or both!

Having a good morning routine is a great way to start the day.

Inhaling essential oils throughout the day to help you get through different challenges is an easy and fast way to invest in yourself- doTERRA's Motivate blend is a great one!

An evening routine is just as important as a morning routine. Wind down by taking a bath, drinking a cup of hot tea, and using oils either topically on your feet or in the diffuser- doTERRA's Serenity blend is a fav!

Supplements are a great way to take care of yourself also. doTERRA's Life Long Vitality pack is foundational to investing in your health and your sanity.

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Instagram:

Follow Julie-->www.instagram.com/julie_ann_davey/

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On the web: www.anaturalshift.com

Check out our FREE goodies for you!

ebooks: https://anaturalshift.com/free-e-books/

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Check out our program "In the Kitchen with Julie"

Michele Williams is a multi-passionate entrepreneur, proud boy-mom and founder of the BVU Mastermind for women. Her entrepreneurial journey began in 6th-grade hawking fireballs in the back of the school bus and over the last 20 years has included a B & B in Charleston, SC and high-tech executive recruitment firm. Although wildly different, each venture and 'big idea' has been unified by a single passion - to facilitate meaningful transformations through connection, curiosity, and innovation….. not to mention a truck load of grit and humor.

She currently owns an executive recruitment firm; is a strategic growth consultant to small-midsize organizations, and is the founder of the BVU Mastermind for Women.

Michele's has guided hundreds of women, professionals, and organizations to recognize and step into the 'best version of themselves' for those they employ, serve and love.

Michele shares how used to get frustrated that she didn't have a distinct calling or passion, but she realized that the journey and loving the journey to realizing what you are called to do is what's most important.

Having a circle of friends is so important. Her dad used to say that she was the average of the 5 closest friends. This made an impression on Michele and who she chose as her circle!

Michele encourages you to 'take the upgrade' by getting an education online and take advantage of the resources that we have available for free. Also, be mindful of your circle and taking time to pay attention to what you are listening to.

Connect with Michelle:

[email protected]

or www.bvumastermind.com

Connect with us:

Facebook: www.facebook.com/anaturalshift

Follow Julie-->www.instagram.com/julie_ann_davey/

Follow Kari--> www.instagram.com/karicoody/

On the web: www.anaturalshift.com

Check out our program "In the Kitchen with Julie"

Victoria is a wife, Mom of 4, owner of a small construction firm in Central Virginia, and 'hands in the dirt' gardner and farm girl. Victoria is also a storyteller and speaker for women, encouraging them that "who they are is enough no matter how messy their stories might be." Being a 2 on the enneagram, Victoria dove head first into doing all that she could to help others, but it took a toll on her body. Victoria realized that she needed to learn how to say no, slow down, and take care of herself. Victoria walks through her process of healing and working through depression one step at a time. After taking one more step and then one more step, she was able to complete two marathons! Victoria now leads a depression group at her church where she is able to help others walk through their journey with depression too.

The daily upgrade that makes the biggest difference for her is the routine of getting up in time to have a quiet time and planning out her day. Victoria is also trying to teach her daughters how to practice self care and make sure that they are learning that it is important to take time for themselves.

Reading - Braving The Wilderness by Brene Brown

Struggles - staying on routine

Favorite snack- blueberries

Favorite indulgence- french fries

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On the web: www.anaturalshift.com

Download our FREE ebooks:

Top 3 Health Habits

Upgrade your Cart - chip edition

Check out Julie's "In the Kitchen" program

In December 2013, Brittany Davidson was in a job that she loved, a non-profit for emergency services for children at Vanderbilt University. But, there was this ugly glass ceiling looking straight down at her, nowhere to move up at the young age of 25. Her parents and husband would ask her the same question, "What do you want to do with your passion?" For the first time in her life she felt hopeless. Brittany had at Business Communications degree, a background in design and a heart for healthy living but nowhere to apply it.

That year she was plagued with numerous health issues involving her digestive and endocrine systems. To the extent of being admitted to the ER, having large bills a newlywed, and being worried every day that her symptoms would reoccur, she could not even attend social events.

Her mother discovered doTERRA as a tool to help with debilitating back pain. Through divine intervention, a sorority sister and Registered Dietician, Kristen Pardue introduced her to doTERRA and the rest is history. She asks herself many times now, "What would I do without these oils?". She has become a healer in her home. Quickly she learned what she would do for the rest of my life and would empower other women to do the same.

"The world NEEDS healed people, those healed people then go on to help heal the world."

Website:

www.essentiallybee.com

Instagram

https://www.instagram.com/essentiallybee/

Facebook:

https://www.facebook.com/essentiallybee/

Connect with us→ via social media:

Facebook: www.facebook.com/anaturalshift

Follow Julie-->www.instagram.com/julie_ann_davey/

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On the web: www.anaturalshift.com

Need help in the kitchen? Check out Julie's program "In the kitchen with Julie": http://anaturalshift.com/in-the-kitchen-with-julie