Mindshift Transformation Coaching Academy

04/06/2025

💃 Ladies… it’s time to wake up. 🥰

🦹‍♀️No more chasing men who only offer confusion, crumbs, and chaos.

This space is for the woman who is DONE with being used, ignored, or misled. 💪

👩‍🎤It’s for the woman who’s ready to rise in her self-worth, set unapologetic boundaries, and stop calling pain “love.”

We’re not here for games.

We’re here for emotional clarity, respect, dignity – and love that’s mutual. ❤️

Ready? Let’s shift the game. 👸

👑 You choose now. Not them.

09/02/2024

9 years ago...!? Rome vs. Chicago 😎

08/10/2024

5 benefits of exercise:

Bone Regeneration: Regular physical activity stimulates bone growth and strengthens bones by enhancing mineral density and supporting bone repair, which can help prevent conditions like osteoporosis.
Increased Lung Capacity: Engaging in aerobic exercises, such as running or swimming, improves the efficiency and capacity of the lungs, leading to better oxygen uptake and overall respiratory health.
Enhanced Heart Strength: Cardiovascular exercises strengthen the heart muscle, improve circulation, and help regulate blood pressure, reducing the risk of heart disease and improving overall cardiovascular health.
Muscle Mass Development: Strength training and resistance exercises build and tone muscles, increasing muscle mass and strength, which supports metabolism and overall physical function.
Mood Improvement: Exercise stimulates the release of endorphins and other feel-good hormones, which can enhance mood, reduce stress and anxiety, and contribute to a greater sense of well-being and mental health.

💪❤️

06/10/2024

Prioritize Yourself and Self-care 🥰

Check out this Facebook Post designed by Marija Bubanj.

11/22/2023

Combining intermittent fasting, a holistic approach to lifestyle, and mindful practices can contribute to naturally improving cholesterol levels and optimizing the lipid panel. Here's a breakdown:

Intermittent Fasting and Lipid Panel:

Cholesterol Metabolism: Intermittent fasting has been linked to improved cholesterol metabolism. Fasting periods encourage the utilization of stored cholesterol for energy, contributing to better lipid profiles.

Triglyceride Reduction: Fasting periods can lead to decreased triglyceride levels, especially when combined with a healthy diet and lifestyle.

Increased HDL Cholesterol: Intermittent fasting has shown potential in increasing high-density lipoprotein (HDL) cholesterol, the "good" cholesterol that helps remove other forms of cholesterol from the bloodstream.

Physical Exercise:

Aerobic Exercise: Regular aerobic exercises, such as walking, running, or cycling, can elevate HDL cholesterol and improve overall lipid profiles.

Resistance Training: Strength training exercises contribute to muscle health and are linked to improved cholesterol levels.

Meditation and Yoga:

Stress Reduction: Chronic stress can negatively impact cholesterol levels. Meditation and yoga are effective stress reduction techniques that may positively influence lipid profiles.

Mind-Body Connection: Practices like yoga encourage a mind-body connection, fostering a holistic approach to health that can positively affect lipid metabolism.

Breathing and Stress Reduction:

Deep Breathing Exercises: Mindful breathing exercises activate the relaxation response, potentially reducing stress and impacting cholesterol levels.

Stress Reduction Techniques: Chronic stress is associated with poor lipid profiles. Mindfulness, progressive muscle relaxation, and guided imagery can reduce stress.

Improved Lifestyle:

Balanced Diet: A diet rich in whole foods, fiber, and healthy fats supports cardiovascular health and can positively influence cholesterol levels.

Adequate Sleep: Quality sleep, including lipid metabolism, is crucial for overall health. Lack of sleep has been linked to adverse changes in cholesterol.

Hydration: Staying well-hydrated supports various bodily functions, including lipid metabolism.

Mindset and Lifestyle Integration:

Consistency is Key: Adopting these practices consistently over time is essential for sustained benefits.

Holistic Health Approach: Recognize that these practices contribute to cholesterol management and overall well-being.

Regular Health Check-ups: Periodic monitoring of cholesterol levels through blood tests is crucial to assess progress and make any necessary adjustments.












Focusing on lowering LDL (low-density lipoprotein) cholesterol is crucial for cardiovascular health. Combining intermittent fasting with various lifestyle strategies can be effective in achieving this.

Let's explore:

Intermittent Fasting and LDL Cholesterol:

Improved Lipid Profile: Intermittent fasting may contribute to a favorable lipid profile by reducing LDL cholesterol levels, especially when combined with a healthy diet.

Enhanced Fat Metabolism: Fasting periods encourage the utilization of stored fat, which may lead to a reduction in LDL cholesterol.

Promotion of LDL Particle Size: Some studies suggest that intermittent fasting may influence the size and composition of LDL particles, making them less atherogenic.
Physical Exercise:

Cardiovascular Exercise: Aerobic exercises, including brisk walking, jogging, or swimming, can lower LDL cholesterol levels.
Regular Activity: Consistent physical activity contributes to increased HDL cholesterol, which can help balance the overall lipid profile.

Heart-Healthy Diet:

Fiber-Rich Foods: A diet high in soluble fiber, found in fruits, vegetables, and whole grains, can help lower LDL cholesterol.

Healthy Fats: Include sources of healthy fats, such as avocados, nuts, and olive oil, which can positively impact LDL cholesterol.

Omega-3 Fatty Acids: Incorporate fatty fish, flaxseeds, and chia seeds for their omega-3 fatty acids, known for their heart-protective benefits.

Meditation and Stress Reduction:

Cortisol Management: Chronic stress can elevate cortisol levels, affecting cholesterol metabolism. Meditation and stress reduction techniques contribute to overall cardiovascular health.

Mindful Living: Adopting a conscious lifestyle can positively influence dietary choices, benefiting LDL cholesterol levels.

Mindset and Lifestyle Integration:

Educate Yourself: Understand the impact of lifestyle choices on LDL cholesterol and cardiovascular health.

Set Realistic Goals: Establish achievable lifestyle changes and monitor progress over time.

Regular Health Check-ups: Periodic monitoring of cholesterol levels ensures awareness and timely adjustments.

11/22/2023

Staying motivated during extended fasting can be challenging, but the potential health benefits, including autophagy, can be powerful motivators. Here are 10 tips and mindset strategies to help you stick to an extended fasting period:

Mindset Strategies:

Focus on Health Goals: Remind yourself of the health benefits you're working towards, such as improved metabolic health, enhanced autophagy, and better blood sugar control.

Embrace the Hunger: Rather than viewing hunger as a negative, see it as a sign that your body is transitioning to burning stored energy, contributing to fat loss and autophagy.

Positive Affirmations: Use positive affirmations to reinforce your commitment. Repeat phrases like, "I am nourishing my body with the benefits of fasting."

Visualize the Results: Picture the positive outcomes of your extended fasting journey, whether it's increased energy, mental clarity, or achieving your health goals.

Celebrate Small Wins: Acknowledge and celebrate each hour or milestone of your fasting period. Small victories can build confidence and motivation.

Tips to Manage Hunger and Cravings:

Stay Hydrated: Drink water regularly, as dehydration can sometimes be mistaken for hunger.

Sip on Green Tea or Black Coffee: These can help curb hunger and provide a mild energy boost without breaking the fast.
Include Electrolytes: Ensure you're getting essential electrolytes to prevent feelings of weakness or dizziness.

Distract Yourself: Engage in activities that occupy your mind, whether it's reading, working, or going for a walk. Sometimes, hunger is more psychological than physical.

Plan Your Meals Post-Fast: Have a nourishing and satisfying meal planned for when you break your fast. Knowing there's a reward can make the fasting period more manageable.

Autophagy and Appetite Control: Autophagy, triggered by fasting, can help regulate appetite by optimizing cellular function and reducing cravings, especially for sugars.

Mindfulness and Patience:

Practice Mindfulness: Be present in the moment and acknowledge your feelings without judgment. Mindfulness can help you better understand and navigate hunger.

Set Realistic Expectations: Understand that fasting can be challenging, especially in the beginning. Set realistic expectations and be patient with yourself.

Educate Yourself: Learn more about the science behind fasting, autophagy, and the positive impact on health. Knowledge can strengthen your commitment.

Connect with a Community: Joining a fasting community or having a fasting buddy can provide support, encouragement, and a sense of camaraderie.

11/22/2023

Extended fasting, ranging from 24 to 48 hours or even longer, can offer various health benefits, including enhanced autophagy and improvements in metabolic health. Here's an exploration of the benefits and tips for fasting intervals:
Benefits of Extended Fasting:

Increased Autophagy: Longer fasting periods stimulate more profound autophagy, promoting cellular repair and regeneration.
Blood Sugar Regulation: Extended fasting helps regulate blood sugar levels by depleting glycogen stores and encouraging the use of stored glucose and fat for energy.
Insulin Sensitivity: Fasting periods improve insulin sensitivity, reducing the risk of insulin resistance and supporting overall metabolic health.
Enhanced Fat Burning: As glycogen stores are depleted, the body transitions to burning stored fat for energy, aiding in weight loss.
Cellular Repair and Healing: Longer fasting intervals allow the body to focus on repairing and rejuvenating cells, contributing to overall health and longevity.
Mental Clarity and Focus: Many individuals report increased mental clarity and focus during extended fasting, possibly due to the production of ketones.
Immune System Boost: Fasting triggers the regeneration of new immune cells, potentially enhancing the overall function of the immune system.
Anti-Inflammatory Effects: Fasting may have anti-inflammatory effects, reducing inflammation in the body.
Improved Blood Lipid Profile: Extended fasting has been associated with positive changes in blood lipid levels, such as decreased triglycerides and increased HDL cholesterol.
Cellular Resilience and Stress Resistance: Fasting induces a mild stress response in cells, promoting resilience and adaptability.

Tips for Extended Fasting:

Stay Hydrated: Drink plenty of water to stay hydrated during fasting periods.
Include Electrolytes: Consider adding electrolytes to your water to maintain a proper balance.
Green Tea and Herbal Teas: These can be consumed during fasting periods, providing antioxidants without disrupting the fasting state.
Listen to Your Body: Pay attention to how your body responds. If you feel unwell or experience significant discomfort, consider ending the fast.
Gradual Adaptation: If new to extended fasting, start with shorter intervals and gradually increase the duration as your body adapts.
Monitor Nutrient Intake Post-Fast: Break your fast with nutrient-dense foods to replenish essential vitamins and minerals.
Professional Guidance: Consult with a healthcare professional, especially if you have pre-existing health conditions.
Focus on Nutrient-Rich Foods: When breaking the fast, prioritize whole foods to nourish your body effectively.
Prioritize Quality Sleep: Ensure you get sufficient rest during extended fasting to support overall well-being.
Be Mindful of Physical Activity: While light exercise is generally okay, avoid intense workouts during extended fasting periods.

Remember, extended fasting may not be suitable for everyone, and individual responses can vary. It's crucial to approach it with careful consideration and, if necessary, seek guidance from a healthcare professional or a registered dietitian. 💪

11/22/2023

Autophagy is a fascinating cellular process that involves the removal of damaged or dysfunctional cellular components. Here are 10 tips regarding autophagy and why hunger can be beneficial:

Intermittent Fasting: Incorporate intermittent fasting into your routine. This practice involves cycling between periods of eating and fasting, promoting autophagy during the fasting phase.

Low-Calorie Diets: Adopting a low-calorie diet can stimulate autophagy. Consuming fewer calories encourages the body to recycle cellular components for energy.

Regular Exercise: Engage in regular physical activity. Exercise has been linked to increased autophagy, especially activities that challenge the body, such as resistance training.

Include Antioxidant-Rich Foods: A diet rich in antioxidants from fruits and vegetables supports overall cellular health, potentially enhancing autophagy.

Hydration: Stay well-hydrated. Water is essential for various bodily functions, including autophagy. Dehydration can impair cellular processes.

Green Tea Consumption: Green tea contains compounds like catechins that may induce autophagy. Consider incorporating green tea into your diet.

Get Enough Sleep: Quality sleep is crucial for overall health, and it has been linked to autophagy. Aim for 7-9 hours of restful sleep each night.

Stress Management: Chronic stress can negatively impact cellular health. Practices like meditation and mindfulness can help manage stress and potentially enhance autophagy.

Include Omega-3 Fatty Acids: Omega-3 fatty acids found in fish oil and certain nuts may support autophagy. Consider adding sources like salmon or chia seeds to your diet.

Gradual Adaptation to Fasting: If you're new to fasting, start gradually. Allow your body to adapt to fasting periods to avoid potential negative effects.

Why Hunger is a Good Thing:

Initiates Autophagy: Fasting or hunger periods trigger autophagy, helping the body clean out damaged cells and regenerate new, healthy ones.

Improves Insulin Sensitivity: Periods of hunger can enhance insulin sensitivity, reducing the risk of insulin resistance and type 2 diabetes.

Promotes Weight Loss: Controlled hunger can contribute to weight loss by encouraging the body to use stored fat for energy.
Enhances Cellular Repair: During fasting or hunger, the body allocates resources to repair and maintenance processes, promoting overall cellular health.

May Improve Longevity: Some studies suggest that intermittent fasting and autophagy induction may contribute to increased lifespan.

Remember to consult with a healthcare professional before making significant changes to your diet or lifestyle, especially if you have per-existing health conditions.

11/02/2023

Breathe and be grateful!

10/30/2023

🌟 Unlocking the Power of Hormones After 50: Thriving in Menopause 🌟
💃 Embrace menopause, a new chapter of life! Discover how to optimize your well-being by harnessing the power of Endorphin, Serotonin, Oxytocin, and Dopamine - the fantastic four hormones.

Endorphin - Your Natural High:
💪 Exercise Regularly: Boost your mood and reduce stress with a sweat session!
🎨 Cultivate Hobbies: Let your passions shine through, from painting to dancing.
🧘 Meditation and Yoga: Find inner peace and happiness through mindfulness.
🥂 Social Connections: Enjoy quality time with friends and family to stimulate endorphins.
🍏 Nutrition: Fuel your body with a balanced diet of whole foods.

Serotonin - The Mood Manager:
☀️ Sun Exposure: Let the sunshine in - it lifts your spirits and enhances your mood.
🧘 Mindfulness Practices: Discover serenity through mindful breathing and meditation.
🐟 Healthy Fats: Boost your serotonin levels with omega-3-rich foods.
😴 Prioritize Sleep: Quality rest is a mood regulator.
🤝 Seek Professional Support: Therapy or counseling can be your emotional well-being allies.

Oxytocin - The Love Hormone:

💑 Maintain Close Relationships: Nurture strong bonds with your loved ones.
🤗 Physical Touch: Hugs, cuddles, and intimacy stimulate oxytocin release.
🙏 Express Gratitude: Strengthen trust and relationships by sharing appreciation.
🤝 Volunteer: Empathy and bonding grow when you help others.
💕 Practice Self-Compassion: Be kind to yourself, and let self-love shine through.

Dopamine - Your Reward System:

🏆 Set Goals: Achieve objectives, big or small, to experience that dopamine rush.
🌍 Embrace Novelty: Explore new experiences and exciting challenges.
🎉 Celebrate Success: Acknowledge and reward your accomplishments.
☯️ Limit Stress: Techniques to reduce stress help maintain dopamine balance.
🍴 Dopamine-rich foods: Boost dopamine with lean protein, nuts, and seeds.

🌟 Your Hormonal Symphony of Wellness 🌟

Menopause is a transformative journey where these key hormones play a pivotal role. Oxytocin, not just a bonding hormone, is vital for intimacy and can be affected by estrogen drop. Estrogen replacement therapy, lubrication, and a positive mindset can empower middle-aged women to enjoy a rich and fulfilling sexual life. Embrace this chapter with confidence, zest, and vitality! 💋💐