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Filtering by Category: Wellbeing

Reach any Goal by Daydreaming with Purpose

Lisa Eberly

Hello hellooo...

Where have I been? the past month or so I have gotten engaged to the man of my dreams, found my dream home, purchase my dream home, and have generally been reaching my goals in life across the board -- at work and personally. I am living my dream life. So, I figured this was an apt time to explain an important piece of how I got here, but more importantly, how you can too. Did you always say you wanted to be an engaged homeowner with the perfect job for you in your mid 20s? Did you want to travel the world but never did? Maybe you still want to do these things...but you're just not sure how? 

A particular pet peeve of mine is those who have goals but don't do anything in their day to reach them. This can be caused by a number of things, but can arise when our goals are too far away from our present, making that first step in the right direction unclear. 

For instance, I have several friends who cannot wait to find the right person for them and settle down, but don't go on first dates. Another example is someone who has always daydreamed about writing a book, but hasn't written one page. Or maybe you want to be a leader, but you've never spoken up at work. Where you want to be and where you are may be quite far apart -- and that is 100% OKAY. The real question is: what can you do today to move you one baby step closer to your dream life. 

I wanted to meet the man of my dreams --> I went on dates, met new people all the time, and put myself out there openly to find him.

I wanted my dream job --> I got a masters and hustled my way into my field and connected with dietitians left and right so that an amazing start up could find me. 

I wanted to own a home --> I downloaded Redfin and started looking. 

These big dreams all started with a tiny step: a date, a LinkedIn account, the Redfin app. 

Dreams can be big or small, but they always start with one baby step in the right direction. Want to travel the world? Save a few bucks a day. Want to nail that dream job? Reach out to an employee on LinkedIn. 

Maybe you're not even 100% sure what your dream life looks like. 

My very good friend Sondra is a goal reaching expert and I invited her to Nourish to explain the beautiful art of daydreaming with purpose, something she taught me how to do that has served me well. This visualization of your dreams is basically a mash up between meditation and goal setting -- and it works. All in only a few minutes out of your day or week. 

See Sondra demonstrate visualization and read her description of its benefits below! 


Traditional goal setting can be a daunting task. There's a lot that I want to accomplish in my life so when I make a list of personal and professional goals, it can leave me feeling overwhelmed. How the heck am I supposed to get from where I am now, a 27 year old with a 2 year old business, to a millionaire living on a yacht? 

It's a natural reaction to limit our goals with traditional goal setting. Let's say I'm only making $35,000 per year right now but I really wish I were making $100,000. That $65,000 jump can feel out of reach so maybe I'll "reason" with myself and say well, I'd be okay with just making $60,000 next year. . .

I've also found that traditional goal setting is a trap for creativity. It's easy to fall into socially prescribed goals like: I want to be married, have babies, make money, have a house. Maybe these really are your goals but they're also really broad. It's important to be specific about the things you want to accomplish.

Power Up is a new way to set goals that helps you tap into what it is you truly want for yourself. It takes you out of the mindset of "this is waiting for me in the future" and puts you in a place of experiencing that point in your life, even if only for a moment.

The exercise is simple. You can set a timer or just let yourself run free. I usually do it for 3 to 8 minutes at a time. Start by taking a deep breath. If your mind is feeling chatty, take a few more breaths, enough to get to a point where you feel a bit settled. Close your eyes, if you like. Now, begin to say out loud your vision of a really happy life. Describe what time of day it is. Are you inside or outside? What does the space look like? Who is there with you? How old are you? What are you doing? Dive into as much detail as you wish, always describing it in the present tense.

As you melt into this world, notice how your body feels. Are you smiling? Are you relaxed? Excited? Pay attention to these small signals as you continue to dive even deeper into the tiny details of this vision. When you're done, take another deep breath and open your eyes.
How do you feel? If you have a writing utensil nearby, jot down the emotions you notice. I also suggest picking one thing you can do that day or that week that brings you one step closer to this reality.

I've been practicing this exercise for about a year now. In that time, I've envisioned and manifested my true internal desires. For instance, I painted a clear vision in my mind of what perfect office space would be like. I saw it having a water view, being within walking distance to fun cafes and shops, having space for the events that I host and within a price point that I feel comfortable paying. Within a few months, I hopped on Craigslist and found my dream office space in Fremont. I knew it was my dream space because I had already envisioned it.

When you have a clear vision of what you're hoping to accomplish and you finally reach that point, it's silly how fulfilling it is. Without that preconceived vision, the accomplishment isn't as sweet or may just pass you by. 

What I love about this exercise is the sky is the limit. It's daydreaming with purpose. Allow this to be the time in your day when you release whatever limitations you're used to putting on yourself. Let your creativity run wild. Go in the direction that feels right to you, it's unmistakable. Repeat this exercise every day, every week, or at any interval that you feel will serve you best. It's okay if your vision changes each time, it's your heart's way of figuring out what it is you actually do want for yourself in this life. Just notice the patterns and you'll start to find your true path.


The next PowerUp event is in Seattle on Tuesday, April 26th! 

The Ultimate Valentine’s Day Date: a girl’s night.

Lisa Eberly

V-day girl’s nights are a MUST. I really love planning fun girl’s nights, especially in winter months when it is 100 times more fun to pj-party it up.  

There’s also so much room for fun decor and desserts and such, that V-day makes for the perfect occassion for a glam girl’s night.


The Activities

  1. Throw it back with a ‘spa night’ -- when I was a little girl and I had a friend sleepover, my mom would set up a “spa night” for us (adorable, right?). We’d do facials, paint each other’s toenails, and do skin treatments. No matter how old you are...this sounds like too much fun. Make a homemade avocado facial and coconut oil skin treatment for your girls! Bonus: skin brush party favors.

  2. RomCom night. This is a classic, and in my book, if it ain’t broke, don’t fix it. A classic romcom movie night, equipped with 90s classics like Clueless and 10 Things I Hate About You, of course. Or, you could opt for a marathon of Bridget Jones. PJs mandatory, onesies preferred. BYOB: bring your own blankie.

  3. Clothing Swap Night. Clothing swaps can be so much fun! My girlfriends and I have one coming up next week and I am too pumped for it. Bring a couple items of clothing or accessories you no longer want and trade them up for someone else’s unwanted goods. Everyone leaves with new threads!

The Food

  1. Make your own pizzas! Equipped with a pizza toppings bar and prepped dough, everyone could make a mini pizza of their choosing! So cute!

  2. Adorable finger-food tapas. If you love to cook like me, I’m sure you have a list of tapas you’ve been dying to make...

In my opinion, keep the food light and focus on what really matters….dessert.

The Dessert

  1. Crepe bar. Nutella, whipped creams, strawberries, cinnamon, almond butter, need I say more? Set up a line up of these crepe must haves and let everyone make a few of their own masterpieces! This could also double as the dinner meal!

  2. Classic movie night snacks. Popcorn, red vines, swedish fish, sour patch kids, m&ms…. Little bowls strewn about with these is always adorable for a movie night in!

  3. Cupcake decorating bar. Cute pink and red sprinkles, candy hearts, and more adorableness...


The Drinks

  1. Endless pitcher of Sangria, French 75s, Moscow Mules, or mulled wine is a must.

Let’s be real though, no matter what the food ,decor, or drinks are, it’s a night with your girls, so it’s guaranteed to be amazing.



Friday the 13th: get that gray cloud outta here

Lisa Eberly

I, for the most part, am a very happy, upbeat person. However, we all have those days where everything is just going wrong. Maybe you slam your head on the refrigerator door, the outfit you wanted to wear is in the laundry, you are all out of eggs, your puppy suddenly forgot she's potty trained, you stubbed your toe while brushing your teeth, and before you've even gotten out of the door you're just like OKAY, TODAY, I'M OVER YOU. 

These days are rare, but I've had a couple of them recently (I think they really increase in frequency when skies are gray, which is daily in Seattle Fall). Case in point: I am usually really good about saving articles while I'm writing them but I was on a roll with today's article and when I was finishing up the last sentence of a GREAT off-the-cuff piece my computer crashed and I lost it ALL. So this is round two. I'm going to need to check a couple things off this list when I'm done writing. *clicks save again for good measure*

Any who, what better day to talk about these sorts of days other than Friday the 13th! Pretty sure today is famous for being just the worst. So, here are my tips for getting through days that are kind of just YUCK, and I've learned from experience they work! If you have any great tips, please share in the comments! Always looking for new ways to brighten up gray days! 

1. Take a lap. Getting outside for a quick walk can seriously do wonders. Taking a deep breath, throwing some earbuds with a great audiobook or jam, and hitting the pavement for a brisk walk around the block can literally change everything. Even if it’s only 10 minutes, getting your blood pumping and that fresh air in your lungs feels soooo good. You might even pass a cute puppy on a walk and I mean you can’t be having a bad day while petting a puppy. 

2. Change your scenery. I work from home, so if I’m having a Friday-the-13th kind of day, I turn things around by getting out of the house and going to a coffee shop. Just changing up your location can really change the mood, and getting in different sights and smells can turn your luck around. 

3. Go workout! I know we hear this all the time: working out boosts mood, working out gives you endorphins, blah blah. It’s true — but let’s be real, it’s SO hard to do when you’re having a day that’s just YUCK. Trust me though, once you’re there and in it, you’ll be so grateful you did. Even just 5 minutes into a workout you’ll be like “Aaaahhhh thank you Lisa!” My favorite workout for these days is yoga because it is also calming and meditative. 

4. Meditate. Meditation is seriously amazing. Whether it’s guided meditation or solo meditation, walking away from meditating really puts things into perspective and makes you feel just on track again. If you’ve never meditated before, try the Headspace app. It’s a great, convenient guided meditation guru. 

5. Eat the damn chocolate. If you’re restricting your diet in any way and are having a rough day, I’m not suggesting you totally gorge and throw your plan and structure out the window, but you should give yourself a small treat and enjoy it mindfully. Chocolate has caffeine in it to boost energy and can give you endorphins so it’s sort of like magic. 

6. Treat yoself. If possible, just walk away from the day for a couple hours. I know this is a luxury, but there was a day that was really a struggle from the get-go for me and you know what I did? I blew it off for two hours. I took a long lunch and quite literally “treated myself.” I got my nails done and did an at-home facial and enjoyed a delicious solo lunch of this amazing pasta that I never eat. I got back to work with a satisfied stomach, pretty nails, and refreshed skin — relaxed and ready to tackle the rest the day had to offer. 

If these don't seem to work, try out my perspective exercise! If you have any other great go-tos, please share them in the comments! :) 

11/11: Don't make a wish.

Lisa Eberly

...or don't. 

So about a year or two ago, someone asked me: If you could have dinner with a famous person, who would it be? 

Naturally I start thinking about the most badass female scientists and leaders I can think of, I ended up listing one of them that was up there on my list.

A few months ago, I found out that person was speaking at a research center I happen to dabble in. Obviously I had to go.

Her lecture was brilliant and so, so interesting. I was talking to a colleague about how nervous I was to introduce myself to her and how much I’ve read her work over the years. They reply: Well, what are you doing tonight? 

“Oh you know, just going to the gym and making dinner.”

Nope. You’re going out to dinner with a famous person.

Turns out, the scientist who was supposed to take her out to dinner was sick. They needed someone to entertain this brilliant woman after her lecture. 

Needless to say, dinner FAR exceeded my expectations. This inspiring scientist was hilarious, approachable, and down right BRILLIANT.

That 4 hour dinner was like a concentrated lesson on life and everything in it. Politics, public health, science, medicine, nutrition, family, her career and future, my career and future…

Every word of of her mouth was totally spontaneous, yet was so full of intelligence, wisdom, and experience that it felt calculated and deliberate. She would say seemingly trivial things that resonated strongly as a straight-up write-this-down life lesson.

Anyway, the topic of goals and ambition came up, of course.

I was talking about how lucky I was to be able to have dinner with her and she quickly shot that down. It wasn’t luck that brought me to that dinner, it was choice.

In life, we make several — and when I say several, mean thousands upon thousands — of choices. Every day. We choose to stay up late and order a pizza. We choose to wake up early and go for a run. We choose to snooze. We choose to stay late after work. We have the opportunity to make a choice at almost any given moment in the day.

Those choices shape our futures. Those choices, one by one, present us with the opportunities we have. Yes, there are several other factors that contribute to opportunity (I would even argue that luck is one of them), however, choice is a significant one.

Achieving what we want out of life is our choice. Reaching your goals is your choice. Being successful at what you do is a choice. My writing a blog post on a Sunday night in the hopes to one day be an advocate for health is my choice.  My waking up in the morning to work on Nourish in the hopes to one day be an influential leader in nutrition is my choice.

Years ago, I chose to stay up late in my dorm room reading about longevity and cancer. I chose to seek out research and scientists doing what I wanted to one day do. I chose to continue research. I chose to have the kinds of conversations in which we think about what kind of famous scientist we would have dinner with. I chose to speak up for myself at the research center I work at, so I would be trusted to converse with such a person. I chose to go to a science lecture for fun. I chose to introduce myself to an infamous role model. I chose to go to dinner.

That dinner didn’t happen out of luck, it happened out of choice.

Well, that’s what she said anyway.

TL;DR? Don’t make wish and hope for them to happen, CHOOSE what you want and CHASE after it like your life depends on it!

How Perspective can Change your Entire Life

Lisa Eberly

Have you ever had those days where you're just like: nope. not today. 

Those days where everything is sort of 'bleh' and you're just not finding your usual happiness in things? 

Then you have those other days, where everything is amazing and beautiful and happy?

Or maybe you usually have those 'bleh' days, but you really wish you were the kind of person who was happy literally all the time? 

I'm a mix. Most of the time I'm really joyful and happy-go-lucky and positive, but I have my days when I'm not. 

Particularly recently, actually, I've had to work extra hard to be my overly cheerful self. Last week I started my own business, moved in with my boyfriend, and got a new baby puppy. All in a span of three days. CRAZY. Needless to say, life has been a little hectic. 

I have been SO stressed about all this -- there's boxes all over my apartment, there's a puppy running the show, there's a mile long list of emails I haven't read yet, for some reason X, Y, and Z aren't working on my site, my Saturday night plans were missed due to falling asleep on the couch at 8, and the majority of my previously romantic conversations with my boyfriend have been regarding our dog's bowel movements and feeding schedule. What happened to my happy-go-lucky, carefree, romantic life of wonder and opportunity and excitement? Wasn't owning my own business and living with the love of my life and an adorable puppy in a big beautiful apartment with a view supposed to be living the dream?!  

I took a step back and looked at my life. I'm such an idiot. 

After a yoga & meditation session I looked at my life again. This time, I shifted my perspective, shook my head, and laughed.  

I. am. so. blessed. 

I have to pick up dog poop 3+ times per day? suddenly became: My dog is healthy. 

There's boxes all over the place! -- We are so lucky to have so many nice things to put in boxes. 

I have 5879378247 emails I haven't replied to yet! -- Wow! People know my business and want to email me! 

I fell asleep on the couch at 8 pm...again. -- Well that's good, I need the energy to work hard tomorrow! 

How are the floors already dirty? -- e have floors to play fetch on and a roof over our heads to keep us safe. 

My boyfriend and I have had more conversations about our dog than anything else this week. -- I'm so lucky to have found someone so caring and able to love and share a little creature with me.

The kitchen is a mess! -- Man, we had so much fun cooking a lovely dinner together last night.  

Perspective is key. You can look as aspects of your life from several different lenses. Sometimes, life can seem pretty dismal (far worse than my trivial problems), but if you try hard enough, you can find the light. If you can't find it, be it. 

So today, take a step back and look at the challenges in your life through a different lens. Share in the comments your old challenge and new perspective, I'd love to get more ideas! :)  

Photos by Mariya Moore

The Books Every Girl Needs

Lisa Eberly


It's October. Which in Seattle translates to: time to stay in every night and curl up on the couch with a good book and hot chocolate. Or, if it's morning (which can be confusing here, as in the fall/winter there's no sunrise or set, just gray rise and gray set), a good book and coffee.

So I am a big reader. I love reading. There's something so romantic and special about growing or learning from looking at an amalgamation of someone else's thoughts and stories. I mean, yea, you can get that from reading a textbook or a blog or reading anything, really, but there's just something about reading a book that gets me. I seriously still can look at a book, just look at it, and my mind is blown by how much life/adventure/truth/depth is inside that small space comprised of just paper and ink.

Now that I've creeped you out with the extent of how dorky I am, moving on.

I read really different books. Novels, biographies, lifestyle/nutrition, funny, serious, the list goes on. I've recently read a lot of great books and decided to put together a list of the books I think every successful, driven, and downright awesome woman should read. They are either about success, anthropology, love, or life in general. Many are even fictional stories. These books will drive your passions, inspire you, and lead you toward success in all aspects, whether directly or indirectly, many of them accidentally. Well, at least they have for me.


(PS - you can click the photo of any book to see more about it!)

What books are you reading? Share!