Month: December 2023

photo of girl relaxing in a yoga pose sitting in the grass under a tree by the lake; green and gold background, slow down my phrase for the new year

Slow Down: My phrase for the new year.

2023 was a busy year for me, and I am SO ready to slow down in 2024. That’s why I’ve decided to make it my mantra for the new year.

Not just a New Year’s Resolution…

For as long as I can remember, almost everyone I knew  set a new year’s resolution every year on January 1st. Promises to go to the gym, to lose weight, to quit smoking, to get organized, to make more money… They were always super into it at first, but then it would start getting harder and eventually felt impossible. Moods would plummet, self worth would lessen, and they would get angry with themselves. That, or they would just give up. (Sound familiar?)

I actually read somewhere that a lot less than half of people are actually able to keep their new year’s resolutions. Too many unrealistic goals or maybe just too many goals… Not enough progress so you start to lose momentum…

Choosing a word instead.

Towards the end of 2019, I started seeing a lot of posts all over social media talking about choosing a word of the year instead. I found it super intriguing and decided to look more into it. Everything I read seemed encouraging! Instead of committing to a resolution that may be unrealistic or lose your interest after a while, you chose a simple word or short phrase. That becomes your guide for your decisions and for how you spend your time and thoughts. It’s how you are deciding to show up. What I really love about it is that it is something that can adapt with you as you grow and change throughout the year. This makes is more achievable, but still powerful. All you have to do is be intentional.

In 2022, I chose fearless.

I looked at my old journal and this is what I wrote:

“For 2022, I’ve decided to be fearless. It’s going to be hard and tricky at times, but I’ve thought really hard about it and I’m determined to make it happen. Not only determined, but excited. I’m done holding myself back because I’m afraid of what might happen. 2022 is going to be different. I’m going to be different.”

I had spent so much of my life making my decisions based on fear. The fear of not being enough, of not being loved, of not being perfect, of getting hurt again… I was terrified to ask for help or to say no to people and things that did not serve me, and I was sick of living that way. So the year became about boundaries- ones I was setting for my interactions with others and ones for interacting with myself.

I decided to no longer let my fear and anxiety rule my life. No longer would I hold myself back or keep myself small. It was a lot of work, but the result was a much more confident and happier me! Of course, there were still days where I was full of fear, but I showed up anyway. And I was really proud of everything I was able to achieve.

In 2023, I chose follow-through.

I chose follow-through because I felt stuck. Stuck with my business, stuck with friendships, stuck with weight loss or with my home renovations. I would start things with excitement, feeling motivated and powerful… But then as the newness started to wear off, so did my motivation. There were always reasons or excuses to stop. I realized that I was getting in my own way. I realized that if I wanted to be able to accomplish anything, I had to start following-through.  The result? I stopped letting myself give up when I got close to success. If I said I was going to do something, I did it. I had to find a lot of ways and tricks to navigate my multi-passionate, hard-to-focus brain, but I did it! And it resulted in so many accomplishments and achievements. I managed to make things happen that I’d dreamed about for years!

And so that brings us to 2024. The year where I will intentionally ‘slow down’.

When we’re constantly in that go-go-go mentality, it can be easy to get overwhelmed. We get tangled up in all of our ambitions and commitments and don’t always take the time to rest or appreciate all that we have.  That was me in 2023. The year was absolutely full of accomplishments, which I’m very proud of. However, there were also a lot of points where it felt like a blur. Points where I may have missed out on the simple pleasures of everyday life with my husband, kids and family. And so for 2024, I plan to slow down.

I’m not abandoning my drive or my ambition, but I will be more adamant about enjoying the present moment, celebrating the things I’ve accomplished and enjoyed the life that my hard work has provided for me.

I’ve also realized that I allowed my body to take a beating this past year.

Living with fibromyalgia, I know that I’m supposed to listen to my body and not overdo it. I know the value and importance of rest and self-care. There were points in my determination to see things through that I ignored the signs that my body needed a break. I pushed through and ended up sick or bed-ridden for days at a time. And so this year, I’m determined not to fall back into that pattern again.  I will be nurturing myself and making sure that I’m getting plenty of rest.

I want to reconnect with the things that make life worth living.

For me, that includes things like painting just to paint and not because of a commission. It means taking the time to prepare meals with love, making sure to choose ingredients that I feel good about and that make us feel good in return. It means making sure that my home is clean and uncluttered, warm and comfortable. It means sleeping when I need to sleep and allowing myself to cancel plans when I need a break. I want date nights out with my husband or nights where we plan to do nothing but sit on the couch and enjoy each others company to reinforce and deepen our connection. Making time for yoga or kickboxing or a walk in nature when I need to destress and not feeling guilty about needing a little me time…

Most importantly, it means focusing on my beautiful children, growing so fast that I’m afraid to blink. I don’t want to miss a moment, a laugh, a milestone… I want to be fully present and in order to do that, I know I need to slow down. I can’t let myself be trapped by ghosts of the past or constantly worry about my future. It’s all about the present- right now, with the people I love. They are absolutely the most important thing in my life and I want to make sure that I honor that in every way that I can.

I will not be stopping or quitting or giving up.

I am still going to set goals and work out ways to make them happen. Still make sure that I’m following my calling, living with purpose, making an impact and contributing positively to society in a way that I can be proud of. But I will also slow down and take time for all of these things that also matter. I’m going to listen to my body, my heart and my soul in order to find the balance that I need to fully enjoy my life.

In 2024, I will slow down and make sure that I am living deliberately and intentionally.

Will you be setting a mantra for the new year?

If so, but you’re struggling to figure out what it should be, I highly recommend journaling to figure it out! That was how I figured out what to chose for me over the last few years.

As you may know, journaling is my go-to tool to reccomend for figuring out our minds or our hearts. I really think it’s one of the best things we can turn to. And if you need a journal, feel free to reach out to me and I can help create a personalized one for you. If you have your word already, I can custom even make you a journal with that word burned across the cover so that you have a visual reminder to inspire you all year long.

Here’s an example of the one I made for myself with my ‘word’ of the year:

Brown leather journal with slow down burned into the cover and a black pen sitting on a marble background

Still having trouble or not sure how to apply your new mantra? I’d love to coach you through it. You can check out my coaching offers here for a one to one exeprience or head over to my facebook group for more of a community style support.

Wishing you all a happy new year!

smiling girl with dark hair and bangs, green adn gold background, danielle lapteff rebranded and excited

Rebranded and excited!

Hello everyone and welcome to, formally emilyeverafterco.

There are a few reasons behind this rebrand. First and foremost, I want to make sure that there’s no confusion. My name is Danielle, but there are many people who start their messages and interactions to me as Emily. I’ve been so grateful for all the amazing folks who’ve trusted me to guide them on their journeys, and I want to ensure that they know and understand who they’re connecting with. This way we can build a foundation of trust and honest communication.

More importantly, my focus has always been on helping my clients become the best, most genuine versions of themselves. I’ve witnessed countless transformations, and it’s been a privilege to be part of the journey. But to truly help people to shine their brightest, I need to do the same. By showing up as myself, I can serve my clients and followers even better.

(And then I also have to admit that it felt a bit strange to have a business that was only named after my daughter when I now also have a son.)

Honestly, change can be intimidating… but it’s also exhilarating. And as I step into this new chapter, I’m owning my power and embracing my own inner magic and showing up boldly as myself, Danielle.

I’m excited about what the future holds, and I’m even more thrilled to have you on this journey with me. Thank you for your continued support, and I can’t wait to continue sharing what I’ve learned in order to help you become the strongest, most genuine version of yourself. Let’s embark on this new adventure together!

With love and gratitude,


Blonde girl smiling, green and gold background, Ashley Pakulski, An Empowered Voice

Ashley Pakulski, An Empowered Voice

This week, I’d like to introduce you to Ashley Pakulski!

Ashley Pakulski, a devoted single mom to her daughter and cherished fur baby, calls Canada her home. As a dedicated Business and Mindset Coach, Ashley specializes in empowering mompreneurs who’ve embarked on their coaching journey. Her mission is clear: to help them conquer self-doubt, exude confidence, and magnetically draw in their dream clients, propelling them towards full-time business success.

Beyond coaching, Ashley shines as a captivating speaker and a bestselling author. Her unwavering belief is that a thriving business begins with a solid foundation in mindset and inner growth, paving the way for strategic success. Through this transformative work, inspired action becomes second nature, leading to the organic attraction of the right people to your business. Ashley is committed to turning the dreams of every mother entrepreneur into a reality.

What was your ‘Ever After’ moment? (The moment that changed everything)

My ‘Ever After’ moment was when I gave birth to my daughter. It was then I realized that for things in my life to change, I needed to change. That’s when my healing journey started. It wasn’t always smooth, but I understood that to give her the best life, it began with my own inner work, healing, and pursuing my passion.

What is a challenge that you have have faced and how did you overcome it? What did you learn along the way?

I faced significant challenges in my life, including trauma and addiction. Traditional therapy didn’t quite do it for me. I took matters into my own hands, delving into personal development and self-healing books. Establishing morning routines and attending AA meetings were key. I also had to let go of some people. Through this, I learned that challenges persist, but self-care and healing are daily practices. Loving yourself fully and confronting what holds you back leads to breakthroughs, making anything possible in life.

What is a practical strategy or tool that you have found most effective for achieving success and/or personal growth?

A practical strategy that’s been a game-changer for my success and personal growth is morning routines. They’re like an all-in-one package. Incorporating breakthrough work, meditation, affirmations, and journaling has been crucial. It helps regulate my nervous system, keeps me present, and reprograms my subconscious mind. This shift in focus and learning to let go of control has been transformative for me. I could talk about it endlessly!

How do you deal with self-doubt and limiting beliefs? What practices have you found helpful for building self-confidence?

Dealing with self-doubt and limiting beliefs is a vital ongoing process. Personally, I find listening to affirmations at night while I sleep incredibly helpful. Morning and night are prime times for effective visualization. With my clients, I encourage them to identify their “little lies,” and trace their origin and validity. Then, they replace them with empowering, believable statements, and actively seek evidence of their achievements. Building this foundation of strength leads to unstoppable confidence, where outside opinions matter less, and you become full of self-assurance.

What advice do you have for staying resilient in the face of adversity? How do you maintain a growth mindset and learn from failures?

The key is to keep moving forward. There will be days when you have to crawl, but keep your head held high. Amidst all the noise, stay focused on your goals and be your authentic self. Embrace mistakes as part of the learning process, nobody’s perfect. Just remember, if you stay hidden and stuck, you won’t grow. Take even a 1% step each day, and by year’s end, you’ll have moved mountains.

What are some common misconceptions people have about your area of expertise, and what would you like people to know?

A common misconception is downplaying the importance of mindset work, often dismissing it as fluff. While strategies are crucial, without the right mindset, sustained success is a challenge. Energy matters for sales and overall progress. Success isn’t just about strategies; it’s about nurturing your mindset and inner foundation. This work is continuous and essential—it doesn’t have an endpoint.

Is there anything else that you’d like to share?

Absolutely, I’d like to emphasize the importance of forward momentum. Learning comes from daily action, focusing on significant steps that make a real impact. Avoid looking back; it’s about moving ahead. Remember, your thoughts shape your reality, so choose ones that empower and serve you best!

How can we connect with you?



facebook group


Interested in being featured as an Empowered Voice? Click here for more info.

girl with long brown hair, smiling, green and gold background, Makayla Carpenter: An Empowered Voice

Makayla Carpenter: An Empowered Voice

This week, I’d like to introduce you to Makayla Carpenter, a nutrition and life coach who is not only empowered herself, but also helps others to take control too!

Makayla specializes in empowering people to overcome restrictive dieting and emotional eating through healing their relationship with food. Having come from a past of an unhealthy relationship with food and knowing how much it impacts peoples’ lives, Makayla is now very passionate about helping others create a healthy relationship with food.

She was kind enough to share some of her story with me to share with all of you.

What was your ‘Ever After’ moment? (The moment that changed everything)

My aha moment was when I realized how much deeper my unhealthy relationship with food was: it was never just about the food, it was about how I was viewing myself, the world and how food fit into this. I was not focusing on taking care of myself and the relationship with food I had reflected this. Recognizing this and coming from a place of curiosity and compassion was like changing as I started to unlearn the unhelpful thoughts and beliefs I had developed up until that point.

What is a challenge that you have faced and how did you overcome it? What did you learn along the way?

I struggled with eating disorders as a teenager, followed by depression, struggles with yoyo dieting and binge eating, plus just feeling very low in confidence and self esteem. I learned that I had to make the decision to do things differently, I had to reach a point where I was ready to address the underlying issues and not just focus on the surface level stuff. I learned that we can completely change our mindset through unlearning and starting to really question the beliefs that we are holding onto. This has changed my life and the trajectory of it.

What is a practical strategy or tool that you have found most effective for achieving success and/or personal growth?

Getting curious and taking a moment before we react. When we are able to pause and just become present to listen to our thoughts, we can learn so much and start shifting so much too.

How do you deal with self-doubt and limiting beliefs? What practices have you found helpful for building self-confidence?

By writing them out. If I find myself pulling back or not feeling great, I write out my thoughts/ feelings and problem solve them, create more helpful thoughts. I have done this alot and find that now I automatically do it, but a pen and paper always helps! Reminding myself that we only have one life and I want to enjoy it and helps others do the same – this is one example of a helpful belief that helps me push through fears or thoughts that may come up.

What advice do you have for staying resilient in the face of adversity? How do you maintain a growth mindset and learn from failures?

Remember why you are doing what you are doing, when things don’t go to plan get curious about what went wrong and what you could learn from it. I just remind myself these things, and regularly check in with my thoughts.

What are some common misconceptions people have about your area of expertise, and what would you like people to know?

When it comes to creating a healthy relationship with food it is about so much more than just the food. It is so important that you address the underlying causes of your struggles with food. Having more compassion and curiosity towards yourself is such an important step in the journey of healing your relationship with food.

How can we connect with you?


Facebook group – Freedom from restrictive dieting and emotional eating.

Business page – Makayla Carpenter Nutrition and Life Coach

Interested in being featured as an Empowered Voice? Click here for more info.

girl with glasses and dark hair, smiling, orange dress, green and gold background, Jannylie Cayabyab: An Empowered Voice

Jannylie Cayabyab, An Empowered Voice

This week, I’d like to introduce you to Jannylie Cayabyab, an online math tutor and empowered entrepreneur!

Jannylie is an online tutor who inspires young people to excel in Math so that they can show up as the better versions of themselves. She is a living witness of God’s unwavering grace, love and forgiveness.
She was kind enough to share some of her story with me to share with all of you.

What was your ‘Ever After’ moment? (The moment that changed everything)

I started my online math tutoring business earlier this year. I used to work for tutoring companies before but I decided to try things on my own this time. It is true that entrepreneurship is character building. I discovered a lot of things about myself that I did not know before. Doing the inner work was difficult and uncomfortable but it was something I needed to grow as an individual and as an entrepreneur. Commitment, focus and patience were the areas that I’ve struggled with at first but by doing consistent work, things are becoming easier now.

What is a challenge that you have have faced and how did you overcome it? What did you learn along the way?

I struggled to set boundaries at the start of my business endeavor. I did not strictly implement my boundaries with my clients, with my family and even with myself. It resulted in resentment and burnout. I learned to set my priorities straight and to communicate effectively to the people around me. As a people pleaser, this is something difficult to do but by being more confident, I know I am being better.

What is a practical strategy or tool that you have found most effective for achieving success and/or personal growth?

Being consistent is necessary for growth and improvement. Whether putting myself out there for my business or spending more time reading the Word of God, I always push myself to stick to my goals. It’s not always easy but we need to persevere and endure if we want to be better at something.

How do you deal with self-doubt and limiting beliefs? What practices have you found helpful for building self-confidence?

As a perfectionist, I deal with a lot of insecurities. Irrational thoughts and fears keep coming in my mind, bringing my self-confidence down sometimes. I’ve tried doing the strategies and tips the internet gurus are recommending but what works the best for me is talking to myself in a kind manner. I encourage myself by acknowledging the efforts I put into my work and by continuously reminding myself that I am worthy of peace, success and abundance. It’s difficult to give myself grace sometimes but I know I need to be patient and things will fall right where they belong.

What advice do you have for staying resilient in the face of adversity? How do you maintain a growth mindset and learn from failures?

I am a Catholic and through time, I learned to offer my thoughts, feelings, and circumstances to the Lord. I believe that God is in control and all I need is to have faith that He will deliver me from the challenges and difficulties. This is easier said than done and I still struggle to commit everything to Him sometimes. But I am certain that God is faithful and He will always be with me on this journey.

What are some common misconceptions people have about your area of expertise, and what would you like people to know?

A lot of my students struggle in Math today because they don’t have mastery over the arithmetic operations: addition, subtraction, multiplication and division. To achieve academic success, it is vital for students to do these operations without the aid of a calculator. I understand that we have a more modern curriculum now but Math is a cumulative subject. A student should be proficient in the basics first before he can understand the more complex Math concepts.

How can we connect with you?

FB –




Interested in being featured as an Empowered Voice? Click here for more info.

girl with short dark hair, smiling, orange dress, green and gold background, Veronica Schiltz: An Empowered Voice

Veronica Schiltz- An Empowered Voice

This week, I’d like to introduce you to Veronica Schiltz, Future Chiropractor and Mindset and Burnout Coach for Mompreneurs!

Veronica is a toddler mama to the sweetest 1.5 year old and is in school finishing up her doctor of chiropractic. She is passionate about all things holistic health and empowering women to not only live in integrity with their core beliefs and values but to thrive in every season knowing that their confidence doesn’t come from outward works but comes from their unique God-given gifts and traits. Her mission is to help women and families live to their greatest potential in a way that changes generations forever.

Veronica was kind enough to share some of her story with me to share with all of you.

What was your ‘Ever After’ moment? (The moment that changed everything)

This is hard to put into one moment so I wanted to highlight the two biggest ones for me. The very first time I ever realized there was more to this life than living in pain and frustration was when I met my church family. I had always been skeptical of Faith and Religion because of my upbringing and though I knew Faith was an important aspect of my life I didn’t know where it fit into my life.

I met these church planters and immediately became apart of their volunteer staff but I was not so fond of Faith in general. The pastor’s wife and I grew very close and I let her know who I was. Who I truly was. Not the girl that worked hard, or the girl that was always there for people, but the girl that was angry at the world, that had strong feelings and questioned everything. The girl who held grudges and couldn’t forgive what had been said and done to her growing up. This mentor of mine didn’t chastise me or shame me, she saw me for what I was, hurting, and she also saw me for who I was which was deeply loyal and passionate. She helped me to work through things I had shoved down for years and so, began the journey of growing into my God-Given calling.

Soon after I was introduced to this church family I started working for a female entrepreneur and chiropractor who saw the potential in me. She knew that I was meant to be a chiropractor and I felt I would never be cut out for doctorate school. She worked on me little by little each day hinting that what I truly wanted to be was a chiropractor and that the only reason I didn’t go for it right away, is because I didn’t think I could do it. Well, she was right and after two years of convincing me I was capable of this career I didn’t know I needed, I applied to chiropractic school.

That was three years ago now and I hardly recognize myself, but what I know for certain is that generational poverty ends with me, generational hurts are starting to be healed through me, and that I will no longer let fear or hurt cloud the vision for the future. It just took a little bit of kindness, lots of patience, and the help of some powerful women to help me to see the potential within myself and my God-given gifts and traits and I will spend the rest of my days doing this for other women as well.

What is a challenge that you have have faced and how did you overcome it? What did you learn along the way?

The biggest challenge I have faced was getting through chiropractic school. This experience tested my confidence, my abilities, my marriage, and my time management skills just to name a few. But going through this program I learned three things:

  1. Babies make you better! Having my daughter in school excelled my ability to manage everything because one look at her and I knew what was most important. My life was now built around my core values and if something didn’t fit into that, it was getting kicked out of my life.
  2. You CAN be successful with a negative mind, but it’s a heck of a lot harder. Changing your mindset from “I hope I can” to “I will do this” is a game changer and so does going from “what if it doesn’t work out” to “but what if it DOES work out”.
  3. Rest is not optional. There is no time that you should put yourself on the back burner and save rest for later. Do what you can and lean on your people to make sure you are getting rest. No matter how busy you are, YOU are your most important asset. You can’t do all the things on an empty tank.

What is a practical strategy or tool that you have found most effective for achieving success and/or personal growth?

Getting really strong in my Faith, getting really clear on my boundaries, and speaking to myself the way I would want to speak to my daughter.

How do you deal with self-doubt and limiting beliefs? What practices have you found helpful for building self-confidence?

Very similar to the ones above, I use prayer and bible time to help me remember what my Creator says about me, I journal often about the things I am grateful for not just about what is happening in my life but also the gifts I have inside me that make me so special, and I have gotten really clear on communication with myself. Learning what my emotions mean and where they are stemming from really allows myself to be self aware and improve the aspects of myself that I know can be improved out of love and respect for myself and not from a place of shame or disappointment (something I used to do often)

What advice do you have for staying resilient in the face of adversity? How do you maintain a growth mindset and learn from failures?

Measure backwards! Reading the Gap and the Gain was a really big book for me because it helped me to realize just how often I was measuring my success in the future instead of looking back at all of the things I have overcome. Taking the time to truly celebrate my victories and honor where I am at in the journey can help you get excited for what is to come. That, and defining what failure truly is. You can’t fail unless you give up. So as long as you are still going, you are winning!

What are some common misconceptions people have about your area of expertise, and what would you like people to know?

As someone big into mindset work and nervous system regulation, I really want people to understand that you don’t need an expert to tell you what to do to overcome negative self talk/self doubt, perfectionism, or feelings of overwhelm. You don’t NEED to meditate, you don’t NEED a morning routine. Yes, those things often will become apart of your routine as you learn mindfulness but you can’t force it.

Before you do these things, you need to understand what it is your currently believe, how you see the world around you, and how you see yourself. Knowing these things will help you decide what is best for YOU. Not what someone else thinks you should do, but learning how to listen to your nervous system, listen to your emotions, and live in your Faith will ultimately allow you to create the rhythm you want to see. I won’t do that for you, but I do hope to help you through the process of getting to know yourself again if that is something you are struggling with. We all need that gentle reminder of our God-given gifts and abilities and uniquely special traits that we have within ourselves!

How can we connect with you?

@veronicaischiltz on instagram and tik tok and Veronica Schiltz on Facebook!

Interested in being featured as an Empowered Voice? Click here for more info.

Girl with dark hair, smiling, in front of trees, green and gold background, Megan Albrecht: An Empowered Voice

A Secret Way to Combat Depression- Guest post by Megan Albrecht

Hello everyone!  I’d like to introduce you to my friend Megan. Megan and I met when we both ended up in multiple sessions together during a women’s summit and realized we had a lot of common interests. Since then, we’ve been able to stay connected and I’ve learned so much from her! Not only is she brilliant, but also so brave, vulnerable and kind. I was absolutely thrilled when she showed interest in guest blogging, because I know everyone else could learn a lot from her as well. And so without further ado, here’s Megan’s guest post about fighting depression:

A Secret Way to Combat Depression

You are most likely aware of the foods to eat (or avoid), if you struggle with your mental health.  That’s becoming easy enough information to find online, thankfully.  I’m grateful for each and every tip when it comes to feeling my happiest.  I have battled Depression and Anxiety for most of my life.   One thing that I’ve found out lately, may come as a surprise to you.  It sure did, for me!  Not only does it matter what you put IN your body, it matters what you’re putting ON it, too.

I didn’t realize until lately that it takes less than 30 seconds for skincare products to be absorbed into the bloodstream.  Why is that important to know?  Because many different lotions, soaps, and makeup have ingredients that are very toxic.  When I first heard about toxins, I’ll be honest, I wasn’t too concerned.  I thought, so what if it causes Cancer?  Needless to say, I wasn’t in a healthy frame of mind.
The turning point for me came when I found a truly natural skincare company and swapped out the lotions and soaps I had been using for better options.  It was last Summer and I felt so happy and content for the first time in as long as I can remember.  I’ll tell you though, I didn’t make the connection at the time…

Slowly, I swapped other things out for our family.

Soon I found a better alternative to dish soap and laundry detergent.  After months of feeling really good for one of the first times in years, I ended up depressed and anxious again.  Why?  I realized after a few months that I had been using a cream on some pesky and persistent eczema that was filled with toxic ingredients!  This was dermatologist recommended, by the way.
The only way I realized, was when I quit using that and slowly began to feel more positive and upbeat again.  I was shocked!  No one had ever told me about the mood connection tied to skincare products…Not only that, but when I look for the information online now, I find next to nothing linking the two.

I realize that making swaps can feel daunting.

Especially if you’re already struggling with your mood.  It can almost feel like too much to worry about.  My recommendation is that when you’re ready to start swapping products out, do it one at a time.  When you are getting low on your body lotion, start looking for other healthier options.  I’d recommend starting to do research early so you have a new alternative well before running out of your old product.  If you need any help finding better products, I’m more than happy to help!
Find me on Instagram at

Here is a Cheat Sheet of ingredients you do NOT want in your products to get you started:

  • Sodium Lauryl Sulphate
  • Parabens
  • Fragrance
  • Mineral Oil
  • Propylene Glycol
  • Phthalates
  • Petrolatum
This list is not exhaustive, but a good starting point for you.  The easiest way to ensure products are truly safe is to know the ingredients listed and know WHAT exactly they each are.  You may want to look locally, first because many smaller companies use safer ingredients and are trying to get started!

I truly hope this information is empowering to you and you feel hopeful.

Because you should!  Once you begin this journey, it gets easier and you will feel happier.  I can almost guarantee it.  Safe and healthy healing to you!

  Megan Albrecht is a single mom and has recovered from Depression among other things. She helps women feel more confident, energetic, and happy through holistic mood support. She is fighting to bring an end to human trafficking.

Want to connect with Megan further? Find her here:

Interested in being featured as an Empowered Voice? Click here for more info.

girl with red hair and purple shirt, smiling, orange dress, green and gold background, Melissa Pilatzke: An Empowered Voice

Prioritizing Sleep is Self Care

Do you struggle with sleep? I know that I do.

For as long as I can remember, I’ve had difficulty with insomnia and chronic fatigue and I’ve definitely felt the effects of it. That was why I was so intrigued when I met Melissa Pilatzke, who is a sleep consultant. I thought I was passionate about sleep just because I always wanted more, but after hearing her talk about it, I now know what being passionate about it really looks like. Sleep is so important to self care for both our mental and physical health, and I’m so glad that Melissa was generous enough to share some of her expertise with us!

Here’s what she has to say:

Have you ever noticed that sleep is a popular topic of conversation? People are constantly discussing their own sleep, their child’s sleep, their partner’s sleep, and it’s usually in the context of not getting enough of it! Sleep is a vital life function; human beings need sleep just as we need food, water, and air. Yet we are all guilty of making sleep a low priority at some points in our lives.

When you have a big test coming up, a presentation to prepare for, or you need to binge the new season of your favorite show, sleep gets sacrificed to make time to accomplish the task. And that’s fine from time to time but what usually happens is that we forget to prioritize sleep again once we’ve aced the test, nailed the presentation, or finished the season. This is where the trouble begins. Placing sleep as a low priority for days or weeks at a time will eventually cause some degree of sleep deprivation.

What Does This Have to Do with Self Care?

Take a moment to think about how being VERY tired affects you. If you are anything like me then you may experience headaches, loss of appetite, low energy, quick to anger, and the list goes on!

Now that you’ve thought about it that way, doesn’t it seem so clear that getting more sleep is essential to our self care?

Why do we do other self care activities? To recharge, right? Some more obvious items that come to mind when you are craving self care are to go for a nature walk, get your nails done, enjoy a long bath. These are all wonderful ideas too! They all help us to restore our bodies, our mental states, and our joy. But what is more restorative than sleep?

So, the next time you find yourself exhausted, try prioritizing your sleep for a few days to a week. Commit to going to bed early instead of scrolling Instagram or watching Netflix. I know! It’s a hard habit to break. But making time for our own sleep is the ultimate act of self care!

I recently did this because I found myself suffering signs of sleep deprivation after weeks of staying up late and waking early. Let me tell you! It was so worth it! My to-do list continued to grow but I did not stay up late to finish it because my priority that week was to get to bed early so that I could be more productive overall. This was very hard for me but as a sleep consultant I made it my mission that week to practice what I preach!

Prioritizing Sleep May Just Be the Missing Puzzle Piece

You may be thinking that you don’t need to place sleep as a high priority because you practice healthy living in other ways. Maybe you eat right, exercise daily, and meditate. That’s fantastic! Amazing! Keep doing that. I’m not saying that sleep should replace all those other healthy habits. But maybe, just maybe sleep is the missing piece to the puzzle. If you consider yourself to live a healthy lifestyle but you are only getting six or seven hours of sleep per night, you may be missing a very important piece to the puzzle that can elevate you to the next level.

When you are better rested you can focus better, you have more energy, and your mood improves. Not to mention that while you sleep your body is busy regulating your metabolism and performing immune repair. That’s a lot of work happening overnight so we should give our body the time it needs to recharge and repair so we can thrive during the day.

Take Back Your Sleep

I wasn’t always this passionate about sleep! It wasn’t until I was no longer in charge of my own sleep that I realized just how precious it is. When my daughter was born, my chance of getting quality sleep seemed to evaporate overnight!

Perhaps you’ve been reading this thinking “yeah…okay… easier said than done” because you have a child who is keeping you from getting the quality sleep you need and deserve. If this is you, trust me, I get it! I was right there with you not that long ago! It’s exactly this scenario that sparked my passion for sleep, specifically pediatric sleep.

The first step in prioritizing your own sleep is to help your little one sleep well. I have created a Free Guide to Sleeping Through Night for parents just like you! Download it now as your first step towards prioritizing sleep for your entire family!

   Melissa lives in northern Saskatchewan, Canada with her husband and two-year-old daughter. After overcoming sleep struggles with her own daughter, Melissa became passionate about helping other families get the sleep they need and deserve. She wants parents to know that sleep deprivation does not need to be a normal part of parenthood and that other options are available. When Melissa isn’t talking about sleep, she enjoys scrapbooking and travelling with her family.


Interested in being featured as an Empowered Voice? Click here for more info.