Tag: healthytransformationnation

The Transformative Power of Forgiveness: Inner Healing

In the intricate dance of human emotions, forgiveness emerges as a powerful force capable of transforming our inner landscape.

The affirmation “Embracing forgiveness liberates my spirit, creating a sense of freedom within” encapsulates the essence of a profound journey toward inner liberation.

Let’s delve into the significance of this three-line affirmation and explore the myriad benefits that forgiveness bestows upon those who embrace its transformative power.

The Affirmation: “Embracing forgiveness liberates my spirit, creating a sense of freedom within. Letting go of resentment, I’m choosing to forgive everyone. In forgiveness, I find the key to inner serenity and boundless joy.”

Exploring the Lines:

  1. “Embracing forgiveness liberates my spirit, creating a sense of freedom within”: The affirmation begins by acknowledging the transformative power of forgiveness. Embracing forgiveness is not merely an act but a liberating force that unfetters the spirit. It signifies a conscious choice to release the chains of resentment and bitterness, creating a profound sense of freedom within. This liberation is key to unlocking the door to our true selves, allowing our spirits to soar unburdened.

  2. “Letting go of resentment, I’m choosing to forgive everyone”: The second line is a declaration of intent—a commitment to release the grip of resentment. Choosing to forgive everyone, without exception, is a courageous decision that transcends personal grievances. It signifies a willingness to unshackle ourselves from the weight of past hurts, enabling us to step into a brighter, more compassionate future.

  3. “In forgiveness, I find the key to inner serenity and boundless joy”: The final line beautifully encapsulates the fruits of forgiveness. Beyond the act of letting go, forgiveness becomes a key that unlocks inner serenity and boundless joy. It is a profound realization that true happiness resides in the ability to forgive and cultivate a heart free from the burdens of grudges. In forgiveness, we discover the transformative alchemy that turns pain into serenity and bitterness into boundless joy.

Benefits of Forgiveness:

  1. Inner Liberation: Forgiveness liberates us from the emotional shackles that bind our spirits. It opens the door to self-discovery and allows us to reclaim our authentic selves, unencumbered by resentment.

  2. Emotional Healing: Letting go of resentment through forgiveness is a powerful act of emotional healing. It provides a pathway for the wounds of the past to mend, promoting emotional well-being and resilience.

  3. Enhanced Relationships: Forgiveness is a cornerstone of healthy relationships. It promotes understanding, empathy, and compassion, creating a fertile ground for the growth of strong and harmonious connections with others.

  4. Joyful Living: In embracing forgiveness, we find the key to boundless joy. The act of forgiveness allows us to live in the present moment, unburdened by the weight of past grievances, and opens our hearts to the fullness of joy that life has to offer.

This affirmation serves as a compass guiding us towards the transformative power of forgiveness. By embracing forgiveness, letting go of resentment, and finding inner serenity and boundless joy, we embark on a journey of self-discovery and liberation.

  1. What emotional baggage are you carrying that could be lightened through the transformative power of forgiveness?

  2. How might embracing forgiveness enhance your relationships and contribute to a more compassionate and interconnected world?

  3. In what ways can the key to inner serenity and boundless joy be found through intentional acts of forgiveness in your daily life?

Allow let these questions be a catalyst for your personal exploration and growth.

Start to embark on the journey of forgiveness with an open heart and a willingness to liberate your spirit by choosing to let go of resentment, extend compassion, and discover the profound joy that arises from cultivating a forgiving and compassionate existence.

By doing so, you not only transform your own life but also contribute to the creation of a more harmonious and interconnected world—one forgiveness at a time.

Join our text messaging community and receive HTN4U affirmations daily M-F by texting:  Join HTN4U to 617-774-7011 

To your health!

5 Pillars of Wellness by HTN

Healthy Transformation Nation’s foundation is on the 5 Pillars of Wellness

Intentional breathing

Intentional breathing brings calmness to the chaos of the mind, strengthening mental clarity and heightened focus. When utilized, it becomes a powerful tool for stress reduction, promoting overall well-being and a sense of inner balance.

TIP: Carve out a few minutes each day for intentional breathing. Find a quiet space, sit comfortably, and focus on your breath. Inhale deeply through your nose, hold for a moment, and exhale slowly through your mouth. Repeat this process, allowing your mind to center itself in the present moment.



Hydration, like a gentle elixir, revitalizes the body’s intricate systems, promoting optimal function and sustained energy. A well-hydrated mind emerges as a beacon of clarity, enhancing cognitive abilities and sharpening focus. In the dance of health, adequate hydration is the rhythm that sustains vitality, radiance, and enduring well-being.

TIP: Listen to your body’s signals. If you feel thirsty, don’t ignore it. Explore hydration-tracking apps that help you monitor your water intake. Set regular alarms on your phone or smartwatch to remind you to drink water throughout the day. Invest in a reusable water bottle that you love. Keep it with you wherever you go, whether at work, during workouts, or while running errands. 



Whole food nutrition, a symphony of nature’s bounty, nourishes the body with essential nutrients, fostering vibrant health from within. Embracing the richness of unprocessed foods cultivates a robust immune system and fuels sustained energy, creating a harmonious balance for overall well-being. In the tapestry of wellness, whole food nutrition is the cornerstone for a resilient, thriving life.

TIP: Set aside time each week to plan and prepare your meals. Practice mindful eating by paying attention to your body’s hunger and fullness cues. Take time to chew your food well, take your time eating. Prioritize a colorful plate by incorporating a variety of fruits and vegetables. Different colors often indicate a diverse range of nutrients. Read labels carefully! Look for products with simple, recognizable ingredients.


Intentional Movement

Intentional movement, is a rhythmic celebration of the body’s capabilities, unlocking a cascade of physical and mental well-being, infusing each step with purpose. As muscles awaken and joints articulate, intentional movement becomes a graceful dialogue between strength and flexibility, sculpting not just the physique but also nurturing a resilient spirit. In the dance of health, intentional movement choreographs vitality, promoting longevity and a profound connection between body and mind.

TIP: Establish achievable daily movement goals.  Integrate short movement breaks into your daily schedule. Focus on your breath, be present in the moment, and listen to your body’s signals. Take the stairs instead of the elevator, walk or bike for short errands, or choose parking spots farther away to encourage more steps. 


Growth Mindset

A growth mindset is the compass of resilience, transforms challenges into opportunities, supporting continuous learning and personal development. Embracing the belief that abilities can be cultivated through effort and perseverance, a growth mindset propels individuals to navigate setbacks with tenacity, unlocking the door to innovation and achievement. In the landscape of success, a growth mindset becomes the fertile soil where seeds of potential blossom into enduring triumphs.

TIP: View challenges as opportunities for growth rather than obstacles. See constructive criticism as valuable feedback for improvement. Shift your focus from solely celebrating end results to acknowledging and appreciating the effort you put into a task. Establish specific learning goals for yourself. Celebrate the achievements of others and see them as inspiration rather than competition.

Challenges?? Yes or No?

I have been doing challenges since June 2015. It all started with Butt Bible. I had no idea what I was getting myself into, but the changes that have occurred since my first challenge are amazing. I used to hate working out at the gym. I dreaded exercise, now I embrace it and love weight training. The changes in my body composition are amazing and I never thought I could have such awesome changes by changing my mindset, meal plan and finding exercise something I look forward to.

I am going to show you what has happened in my journey and it is possible to change permanently.

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If you want to make permanent changes in your life, then follow me………

If you think challenges are yes or no…….comment below as to why!

Happy New Year

Well, I decided to hold off on blogging for the first 2 weeks of the new year because I am wondering where you are at with your new year’s resolutions (if you made one or more).

I personally am in a constant growth pattern every day, but one thing that I did a lot of last year was spend money on educating myself for many different areas of business, well it paid off. I am finally grasping and understanding the beauty of focusing on what you want, waiting for the opportunity to happen and then taking hold of it when it does.

I love my life and the people that are in it and I find that as I am getting older, I surround myself with healthy, like-minded individuals.  This is a gratifying life to live.

If you have made the decision, how determined are you to make changes in your life? How dedicated are you to those changes? Will it last the year, a month or are you already done  and dusted?

No matter where you’re at, I would love to hear all about it.  How else are you going to grow, change and get the support you need?

Peace, love and light.



Merry Christmas

Good morning!

I wanted to take a few moments to wish you all a Merry Christmas.

Remember, this time of year is about family, not food.  We have a tendency to look at food as the main part of our socializing, when the focus should be love, catching up on life with relatives we don’t see as often as we should and laughing. I love laughing, it’s such a great medicine!

Remember the tips I gave you from the Thanksgiving post:


  • Have a well macrobalanced breakfast and avoid snacking throughout the morning. There will be plenty when it’s meal time to eat.
  • Choose 3 of your favorites and make sure you have enough protein to balance out the carbohydrates
  • Do some exercising if you want to whenever you’d like during the day.
  • Remember that the carbohydrates to control are potatoes, rice, breads, desserts and alcohol. I would suggest, turkey, green beans, and potatoes – If you want the alcohol – nix the dessert……if you want the potatoes, then nix the alcohol or dessert. Pick one complex carbohydrate.
  • Take smaller bites – they big and small bites taste the same. The smaller bites will be better because you will eat less and have the same satisfaction.
  • The day after a holiday you’re usually dehydrated. You may think you’re hungry, but you’re dehydrated.  You should typically take in 8-14 glasses a day, but I would definitely go towards the 14 glasses when recovering from the holiday meal.
  • Exercise – run or walk 10 mins, then go lift some weights, then go bike for 10 mins, then go lift weights again or yoga – stretching is beneficial for activating the muscle metabolism.  This back and forth really aids in activating the muscles and keeps the heart rate working well.

With that said,


Best regards to you all!


Thanksgiving and grazing

it’s that time of year from now until Super Bowl where a good amount of the struggles start to happen.

Thanksgiving and Christmas are fantastic times of the year. Let’s face it……family, friends, presents, love, good memories, fireplaces, hot apple cider, hot chocolate………the list could go on.

With all those good feelings, for some people it can be extremely stressful and overwhelming. I’m not talking about the shopping for presents and dealing with the crowds; I’m talking about the battle in your minds with food.

I know for me in years past, I would really get stressed about this time of year because I knew I was going to be inundated with food, drink and more food.  It freaked me out that I felt I was getting ready, mentally for warfare.  It wasn’t so much a fun and festive time for me, because of that I missed out on a lot of things being consumed with my thoughts of food and the battle to come.

Can anyone relate to that? Does anyone else struggle with this?

Well, let me see if I can put a few things in perspective and then provide some tips and encouragement for you.

These are holidays and people always put the emphasis on food more than gifts. Sounds crazy right? It’s true, people will sit around a table for hours on end eating, drinking and then doing it some more.

I recently watched an episode from the Hunger Games: Catching Fire where the main characters are at this party with all this food around them, no way you would be able to try it all in one evening………….they offered them a drink and when Peeta asked what it was, they told him it was to help him throw up the food so he can have more, you have to try it all because it’s all so good and amazing.
Well, that is not appealing to me at all (it’s called binge and purge which is bulemia, an eating disorder which is serious, but I am not going to discuss it here at this time), but yet that is how society is surrounding food. Eat it all up, taste all of it…….it’s like an orgy for your mouth.

So, what do you do for the holidays? I say, enjoy the 2 days out of the year, but within reason. Don’t go overboard that you feel stuffed and sick, that isn’t a pleasant experience. The temptation is to  want to taste many things offered. Just plan ahead – make sure you have a macrobalanced breakfast. Don’t wait all day to eat and then think, I will fill up on Thanksgiving dinner. That is not the way to plan and you won’t feel well and overeat in the process.  Pick out your 3 favorites with good portions, not so the plate is overflowing. That way, you are eating what you really like the most and won’t feel deprived. Also, don’t worry about feeling guilty for not trying something  or that you’re being rude, you’re not. I refuse offers all the time and people just say ok. It’s not a big deal to say no, it’s your choice to eat what you want. Having poor health as a result isn’t the outcome we’re looking for. We want to be healthy and have fun during the holidays.

When it comes to desserts, pick your absolute favorite and enjoy it.
I do recommend that you make sure to get enough protein to balance out the carbohydrates.  Also, have smaller portions of the carbohydrates to balance with the protein, that will help you not to “crash” after the meal. 


Take your time not to rush, savor the flavor of whatever you decide to eat. Being a food addict, I eat very fast, I’m better now than I used to be, but it’s still a struggle for me.  When I really make the effort to chew slowly, I notice I really taste the food so much more and enjoy it too.

See the issue isn’t the one day, but all the days in between with the left overs or things that family or friends brought over. How many of you are trying to send the food away with people for fear you will eat it all?  I think we have all done it at one time or another.
I say, take some of the food and put it away in the fridge. Then check out this idea……..

Set up a buffet style table with all the leftovers and provide the guests with to go packaging.  That way, you have what you want already in your fridge (you won’t feel you lost out – come on, I know the feeling of someone taking the food away and the anxiety there won’t be any left for me, let’s be honest) They will leave with something for lunch or dinner the next day and get what they really wanted because the setup is buffet style. You can really have fun with this and enjoy it………….giving more as they walk out the door.

Now some people like to exercise to burn off the extra food that they typically don’t eat. If that is you, please do so and go for a brisk walk or 2. Honestly, it doesn’t matter which time of day you exercise, in fact, there’s been a lot of research on this over the past 6 months and it doesn’t matter when you exercise. If you like it in the morning, afternoon or evening, just do it and enjoy!


  • Have a well macrobalanced breakfast and avoid snacking throughout the morning. There will be plenty when it’s meal time to eat.
  • Choose 3 of your favorites and make sure you have enough protein to balance out the carbohydrates
  • Do some exercising if you want to whenever you’d like during the day.
  • Remember that the carbohydrates to control are potatoes, rice, breads, desserts and alcohol. I would suggest, turkey, green beans, and potatoes – If you want the alcohol – nix the dessert……if you want the potatoes, then nix the alcohol or dessert. Pick one complex carbohydrate.
  • Take smaller bites – they big and small bites taste the same. The smaller bites will be better because you will eat less and have the same satisfaction.
  • The day after a holiday you’re usually dehydrated. You may think you’re hungry, but you’re dehydrated.  You should typically take in 8-14 glasses a day, but I would definitely go towards the 14 glasses when recovering from the holiday meal.
  • Exercise – run or walk 10 mins, then go lift some weights, then go bike for 10 mins, then go lift weights again or yoga – stretching is beneficial for activating the muscle metabolism.  This back and forth really aids in activating the muscles and keeps the heart rate working well.

I wish you all the best holiday season. Enjoy your time with your family and friends.

Peace and love,



**some of the information is from Dr. Donald Layman

Irritable Bowel Syndrome

Do you know what IBS is like? I did for years. …… not since November 2013. Thank goodness.

From the Mayo Clinic:

Irritable bowel syndrome (IBS) is a common disorder that affects the large intestine (colon). Irritable bowel syndrome commonly causes cramping, abdominal pain, bloating, gas, diarrhea and constipation. IBS is a chronic condition that you will need to manage long term.

The signs and symptoms of irritable bowel syndrome can vary widely from person to person and often resemble those of other diseases. Among the most common are:

  • Abdominal pain or cramping
  • A bloated feeling
  • Gas
  • Diarrhea or constipation — sometimes alternating bouts of constipation and diarrhea
  • Mucus in the stool

Well that certainly isn’t any fun dealing with this. I noticed that I developed this after my body went through a year of chemotherapy and other medications that went along with it. I am not sure if that is the reason why, but I do know that is when I started noticing things on a regular basis and it was getting worse over the next 5 years!

My mother also suffered from it too and she would either be on the toilet off and on all day or hadn’t been for days. I had her try what I was using and I asked her a couple of weeks later if she noticed anything different? She said, “Honestly honey, no.” I replied, “Well, you’re not telling me how you are on the toilet or not for the last 2 weeks suffering!” She said…………..Oh yeahhhhhhhhh.

It’s amazing to me when you are suffering you notice it completely, but when things are running normally and on all cylinders, you just go about your business.

Suffering this way was causing an issue at work where I would be in and out of the bathroom. It got to the point that I had to quit coffee! How horrible is that? I do love a cup of coffee a day – I’m lactose intolerant too, so the double whammy!

Anyway, what do you do when you are struggling? Changing some things in your diet I am sure can help, but if you don’t have good gut health, well that is where a lot more than IBS  can cause health issues for you.  I found something that actually worked for me and I know a lot more people it has helped with IBS where their symptoms are gone, like me.

I know, you’re probably thinking it’s some wonder drug……NO! the best part about it, it’s all natural! I’m serious, it’s really changed my life and I am in the best health ever!!!!!!!

If you suffer with IBS or even Ulceritive Colitis (UC is very serious and I’ve seen people suffer greatly, but with this product get control and quality of life back) please email me and I would be happy to get you the information on this product.  healthytransformationnation@gmail.com

Have a peaceful and happy Thanksgiving to you all!


Work It Out!

OK, I go to the gym working out with my personal trainer 2x a week and yes, she kicks my bootie. I am not the type of person that is good at actually exercising on my own, unless I have the accountability. I struggle with ADHD, so I go all over the place if I don’t have a set schedule. I used to do some workouts with friends, but getting the coordination of time to workout down and the lack of dedication on their part to follow through just left me flat.

In June, I decided to go back to my old personal trainer. She knows me well and is excellent at what she does. I totally trust her. She is kind, but she knows how to push me to my limits and I love her for it. My body has changed in some ways and I am pleased that I am building up strength and muscle. I had surgery, so I had to build muscles differently, so the process is a little slower than most, but I am pleased with it.

I know if I didn’t have a personal trainer, it would be a lot more difficult for me to stay on task and workout on a regular basis, I am grateful to be able to workout with her.  However, why don’t I do it on my own? I know I have reasons/excuses for not, but why don’t I just push myself? This is something that is in my character and part of the ADHD……………but honestly, it’s a daily decision that I have to make to go workout. I have a gym membership that is right down the street a few miles from where I live, so why not go for it?

If you workout, how is that for you? What do you do to make it happen?  If you don’t workout, why not? What are the reasons/excuses you come up with?

I just confessed to mine and I wish I had more concentrated effort to do this on my own on the off days I don’t workout with my trainer.  Wishing isn’t going to make anything happen!  How many times do we wish this or that only to be disappointed because we don’t have it? That is fantasy land thinking there. The only way it’s going to happen is to Work It Out!

It’s time for me to stop making excuses and put it in my calendar like I do with my personal trainer and (in the words of Nike) Just Do It!

It’s mindset to go for it, do what I need to do, because I know I will be happier, feel better and look better in the end.  Not to mention the accomplishment of overcoming the issues in my life/character. Believing in myself and doing for myself…….loving myself to give the best to me.

Do you do that? Do you love yourself enough to get out of your own way? Remove that bodyguard that is trying to stop you from getting where you need to go.

The head game can get the best of us, will you let it get to you?

So, share with me your thoughts, insight and suggestions………….


me pumped up

workout and feel better, stronger and more determined that you can accomplish much!
Work It Out!

Turn that frown upside down :o)

Today I was feeling pretty discouraged about myself and how a couple of things in my life are going. I was feeling that my self-worth was low and out of whack with the rest of the people around me. Well, your sense of self-worth and its impact on fulfilling our desires is a great one. I have so much to offer the world and want to help other lead a happy, healthy and productive life. Don’t you want those things for yourself? Of course you do, that’s why you are here reading this blog! However, when things aren’t going the way we had hoped they would go, discouragement can creep in and that’s when it’s time to take action and nip it in the bud before it gets deeper and rooted and leads to unhealthy behaviors like binging and self loathing.

So, I put on my big girl pants and decided to take the time to feel what I was feeling and realizing that it wasn’t a truth I was listening to, but a lie.  Your true self – your core consciousness, is divine. So, knowing what I know about the feelings………which I felt, I turned to look at myself honestly and see what “truth” is really me. I literally told myself that I am smart, loving, kind, caring, thoughtful, beautiful, powerful, important and a crown diamond! I manifested those things – Yes! I am those things and only you know your truth. Don’t listen to the self loathing lies of defeat and discouragement. It only leads to negativity and a feeling of being unfulfilled.

You are pure light, love, joy, and fulfillment. You deserve happiness and the fulfillment of your desires, because happiness and fulfillment are your essential nature. Just imagine that……do you see yourself this way? If not, please take the time to focus on these things and know you are here and special! You are important to the universe simply because you are here. You are needed, wanted and loved! If it weren’t for you, life wouldn’t be as happy, wonderful, exciting and moving in a forward progress.

Know and understand your worth. You attract what you feel within. I know that there are times that I have bad energies and thoughts like I did today, that’s why I kicked them to the curb fast. It’s so easy to turn to friends, family or social media for answers, but they reside from within because no one knows you better than yourself.

In today’s meditation, we will experience our inner selves and know our true worth. As our experience of our real self becomes stronger, so does our awareness that we are deserving of all that is good. You don’t have to do anything to be deserving – you already are deserving.


“Creativity requires the courage to let go of certainties.” ― Erich Fromm

**excerpts from Deepak Chopra