Using a Vision Board to create the life you want

Vision boards are coming in hot as 2019 is kicking off.

I don’t know about you, but I’m seeing them all peppered in popular mags and posted all over social media.

Are you curious?

If you are looking for a new way to help keep yourself focused and directed towards your goals (life and health goals!) while engaging your creative juices, then read on and get ready to gather up your glue sticks.

Here’s what you need to do to make a simple, kick-ass vision board.

While most people think of vision boards as a way to manifest the life and lifestyle they want, I think there’s deeper potential here.  As you read more, I want you to really consider not only the life you want — the vaca’s, the spouse, the house, the dream job — but also the health you want and how you want to feel.  By adding intention and getting crystal clear on your vision for your whole self  {mind-body-spirit}, you can begin to use a vision board as a holistic tool that supports hope, healing, and happiness rooted and aligned with your life.

Make your intentions clear

Before you go gathering supplies like a Robin in Springtime, it is important to identify your goals and intentions. That means getting real with what you want to achieve and then thinking about how you see yourself getting there.

Your vision board goal can be one thing, like running a marathon or publishing a book or it can be more of a life vision, like living on the beach, working from home, having a successful business, travel…

You get to define your vision, but whatever it is, I want you to really want it, and I want you to round it out.  That means doing a deep dive with details.  

Write it out.

Sleep on it and get to the point that when you see your goal in writing it makes you feel alive.

Once you’re clear with what you want, write down the kind of feelings do you want to encounter along the way.

How do you want to feel when you have accomplished the goal?

Take THAT feeling, as if you have already achieved it and ask yourself what your days look like as a marathon runner/an author/a CEO/ a rockstar?

  • How do you live? — what time do you get up and go to sleep, what do you do for transportation? Do you travel or are you a homebody?
  • Where do you live? — is there a particular climate, culture, specific place?
  • What does your home look like, smell like, feel like?
  • Who is by your side? — describe the person, people, animals, etc even if you don’t have a specific someone in mind; how do these companions make you feel and how does your relationship and commitment to and with them look and feel?
  • What food nourishes your body? — do you cook, do you care about local, organic, paleo, plantbased, etc?
  • What do you do for fun?
  • What do you do for self-care? — how do you take care of your body, your mental health, your emotional well-being?
  • What do you do to challenge yourself? — in relationships, business, learning, spiritual growth?
  • How does your life feel? — relaxed, care-free, focused, adventurous, spontaneous, planned?
  • How does your body look and feel? — and what do you do to foster that?

Work it out. See your life as if you are where you want to be.

Once you’re clear, write it down. Write it ALL down.


Collect supplies

Many of the supplies you need for your vision board you may have just lying around the house, but you may also need to procure the pictures that really capture your vision. The internet is great for image searches. Your local library or bookstores may help with finding books or periodicals that depict your vision in a way that really resonates with you. If you find an image you like, snap a picture of it or make a color copy for your personal use.

The key is to find pictures that evoke the feeling or the scene you envision.

These are the basic supplies needed:

  • Blank art book or Posterboard
  • Glue or pins
  • Markers, pens, and paints
  • Colorful or plain paper
  • Magazines, newspapers, books that can be cut up, and journals
  • Scissors



Follow these steps to create a kickin’ board.

Step 1: Make space

When you are clear with your vision and intention and you’ve gathered your materials, it’s time to carve out a comfortable space to make your board.

You want to be able to spread out and see everything that you have. A big table or even the floor can be great!

Continue to create your space by playing your favorite music, pouring yourself a cup of tea or glass of water, diffusing an uplifting oil blend or lighting a candle to help you relax and tap into your positive energies.


Step 2: Choose your images and words wisely

On your vision board, you can use words and images that you can easily relate to and that will help motivate you toward your goal. Cut out the images from magazines and newspapers or use some of your own photos. Everything you put on your board should be appealing and attractive to you in one way or the other.

Refer to the words you wrote down as you were getting clear on your vision.

Let those words guide you into alignment with the visual piece of this project.


Step 3: Placement

 Once you’ve chosen materials that match your vision, spread them out.

With a quick glance, go ahead and select a few favorites.

These are the pieces that you should place prominently on your board.

Before pasting anything down try to arrange them in a way that makes sense to you; there may be images that go together or things that may come first as you step closer to these goals.

Leave out images or words that have a negative impact on your feelings or make you feel unmotivated about your goals. Vision boards are not the place for tough love or any kind of blame or shame game. They are about creating a depiction of what we want rather than what we don’t want.




Working with your board

Your vision board is designed to be a visual reminder of the life you want. It’s also one piece of a dynamic relationship.  Without action on your part, the board itself is meaningless.  Wanting change while doing nothing to achieve it won’t get you anywhere.  The idea behind the board is that you are taking the steps to define and clarify your wants and needs, depict them and get yourself in gear.  Here’s how: 

Step 1: Hang it

Hang it somewhere you can easily connect to it every day.

Popular places to hang vision boards include a bedroom wall, closet door, near the bathroom mirror or even in your kitchen.

Techy tip: snap a pic of your vision board and connect with it on your smartphone or tablet when you have a moment in between meetings or while you have downtime.

Step 2: Notice and heal

When you look at your board, NOTICE how you feel.

Let’s sit with that a minute.

Look at your board, breathe in as you take in the images. 

Take your time. 

Where do your eyes linger?

Note any resistance or constrictive feelings that arise when you look at the board.

These are areas that will need more work.  Even though you desire whatever it is, you also harbor some sense of not deserving it or not believing that it is yours.

Resolving those feelings removes the obstacles keeping you from living your dream.

For example, if your goal is to publish a book but you are feeling like no one will read your work then you have a barrier in place and are less likely to take the steps you need to succeed. You might try blogging and asking a few friends for feedback or joining a writers group and working through some pieces to gain insight on how your writing is received — this way you are taking action to figure out if the feeling is just a fear or if it’s a sign that you need to shift a little to get the success you want. Make sense?

Step 3: Connect

 Vision boards do not have to be big or time-intensive.

The beautiful thing that a good Vision board does is make connections.

  • You connect with the goals you deeply want to achieve.
  • You connect with how you want to feel and how your life will be.
  • You connect with the steps you need to take to get there and begin to see the gaps or places where you may need support.
  • Most of all, you connect with yourself and make yourself an agent in the practice of actively creating the life you want.

There is nothing too small to Vision Board.

There is nothing too big either.

Take that one thing you’ve been dreaming of or take everything and make your Vision Board today.

I challenge you to try it and invite you to email me in 3 months to share your reflections on your experience.

Seriously – here are 2 accountability action steps:

  1. Once your board is finished, snap a pic on your smartphone and email it to me with a little snippet about your main goal, if you are cool sharing with me.
  2. Open up your calendar right now and set a reminder for 3 months out. Copy and paste my email right into the reminder and when it comes up, take a few minutes and share what you laid out, how you’ve been using the board and what progress you’ve seen. 

For more simple strategies to support you in creating your best life, click here and join our newsletter! Your Holistic Health Coach delivers nuggets of awesomeness straight to your inbox. Support for every step of the way!

Yours in health and wellness,
Coach Sarah

What To Drink When You Drank Too Much… or just need a pick me up!

‘Tis the season for a little indulgence.  Whether it happens at the holiday parties, dinners out, or just cozied up by the fire, here is my go-to sipping solution to fix what ails ya! 

Drrrrrruuuuummmmmm rrrrooooolllll please…

It’s a simple, nourishing Potassium broth… truly, my what to eat when you (eh-hem) overindulged or just need a bit of a pick me up this is a sip of perfection!

This broth is also perfect for cold weather support in general.  It’s also not unusual when seasons change to feel the impact of a congested liver. I have had many clients email about this — feeling drained, with lower than normal energy, even lower back pain. If you’re in this camp, you’re not alone and this broth can help.  It is easy to digest and has vitamins and minerals that your body can use to help you feel better faster.  It’s essentially a detox drink that tastes great and nourishes!

Make yourself some of this goodness and let me know what you think!

To your health. 

xo, Coach Sarah

The Recipe

  • 6 medium Russet Potatoes
  • 6 celery stalks
  • 1 bunch parsley
  • 2 medium carrots
  • 2 beets
  • 1 bunch dark leafy greens (kale, collards, chard)
  • 3 one-inch slices of ginger root
  • 1 teaspoon of sea salt
  • 1/2 teaspoon crushed black peppercorns
  1. Put 10 cups of water into a pot, cover and bring to a boil. 
  2. Gently wash your produce, but don’t scrub too hard. 
  3. Slice the peel off the potatoes at about 1/8 inch depth. We are using the peel for this broth, so set the potato insides aside for another use. 
  4. Roughly chop remaining vegetables. 
  5. When water is boiling put in everything except the ginger. The water should cover the vegetables with an inch or two to spare on top. 
  6. Return to a boil, then cover and reduce heat to simmer. 
  7. Cook covered for 1.5 hours. 
  8. Add the ginger and continue simmering with the lid on for 30 minutes. 
  9. Turn off the heat and gently mash the veggies, then strain the broth.

Sip this throughout the day or use some as a base for a light soup.

How to Sleep Better, Lose Weight, and Live Longer

What if I told you that you can lose weight without changing what you eat or exercising?! Would you think that’s crazy?  Well, don’t get me wrong: Nutrition and exercise are important to our health! But there’s a key to weight loss that most people don’t even know about it.

You’re not going to believe it…

It’s sleep!

Sleep is the most important thing you can do for your health besides eating a whole food, nutrient-dense diet.  Research has uncovered that sleep deprivation can make you fat, lead to depression, increase the perception of pain, worsen heart disease, diabetes, and much more!  I mean — really — this is HUGE!

Your body is governed by a series of biological rhythms synced with the light and darkness of day and night. These rhythms keep you healthy and trigger a cycle of hormone production, including melatonin and growth hormone, so your body gets time for healing, repair, and growth. We now know that the cycle is integral in everything from repairing our DNA, building tissues and muscle, to regulating weight and neurotransmitters (mood managing chemicals). When your rhythms are disturbed by poor or inadequate sleep, disease gets the upper hand and things start to break down.

It is estimated that 70 percent of Americans are sleep deprived.

When sleep is off, cortisol rises.  Cortisol is a stress hormone produced by the Adrenal glands and, in small quantities at the right time, it’s helpful.  But, in excess, its effects are harmful and include brain damage and dementia, weight gain, diabetes, heart attacks, high blood pressure, depression, osteoporosis, depressed immunity, and countless more.

Eight hours of quality, restful sleep is what most of us need, but meeting this goal is difficult, if not impossible with our busy, connected lives. Sleep hygiene is not something that comes easily when we’ve got LED clocks, TV’s and Cell Phones in the bedroom.  The good news is that there are clearly defined strategies that support healthy sleep.

Here is what you need to do to help restore your natural sleep rhythm. The process is all about making sleep a priority.  You will not see immediate results, but in a month or two you should be able to reset your biological rhythms:

  1. Practice regular sleep patterns – this means you should go to bed and wake up at the same time each day
  2. Make your bed a place for sleep and romance only – reading and television watching should be done in another room
  3. Use soft colors and textures in your bedroom and get rid of clutter so your sleeping space is restful
  4. Create total darkness and quiet – consider using eyeshades and earplugs
  5. Skip the caffeine – studies show that it makes your sleep worse, even if you drink it early in the day
  6. Avoid alcohol – as your body works to process and eliminate the toxins in alcohol, you can expect interruptions in your sleep
  7. Sweat and Sunlight! Aim to enjoy at least 20 minutes of both every day. Daylight signals your brain to release hormones like melatonin that are vital to good sleep, mood, and aging.  One caveat: don’t exercise after dinner.  Your body will be enjoying a boost of energy at a time when you should be winding down for sleep!
  8. Close the kitchen!  Don’t eat within 3 hours of your bedtime.  The digestive process can mean difficulty going to sleep and staying asleep.
  9. Write it out.  About an hour before bed, write down anything that is on your mind.  Write about any plans you have for tomorrow.  This exercise helps you push worry and task-oriented thinking to the side so you can move into deep, restful sleep
  10. Get in the tub.  Taking an Epsom Salt bath helps raise your body temperature before bed, which can induce sleep. A hot bath relaxes your muscles and reduces tension. Add two cups of Epsom salt (magnesium sulfate) and two cups of baking soda (sodium bicarbonate) to your bath; both help with sleep. You will reap the benefits of magnesium absorbed through your skin and the alkaline effects of the baking soda
  11. Warm your belly.  Use a hot water bottle or a heating pad to gently warm your abdomen about thirty minutes before bed. This raises your core temperature and triggers sleep
  12. Explore herbal therapies – passionflower tea or tincture, or valerian root extract (standardized to 0.2 percent valerenic acid) as directed on the label, about one hour before bed
  13. Mag.  200 to 400 mg of magnesium citrate or glycinate before bed can help relax the nervous system and muscles
  14. Chill out.  Try a CD with relaxing music, meditation or guided imagery
  15. Aromatherapy.  Put a few drops of therapeutic grade Lavender, Vetiver and Roman Chamomile into your diffuser and set it on a timer as you are trying to get to sleep.  Subtle aromatherapy can help your body relax and trigger a calming physiological response.

If you continue to have poor sleep, check in with your doctor.  Thyroid issues, hormonal imbalance and adrenal problems can all mess up your sleep.  Your doctor will review your symptoms and determine if things need some deeper work.  You can also grab some session time with me for energy work, aromatherapy or health coaching.  Both can help tremendously to improve your quality of sleep!

Sweet dreams!

Coach Sarah


p.s. Sign up for the Newsletter and you’ll get more tips for a healthy lifestyle PLUS my favorite aromatherapy blends for sleep, energy, romance, focus and everything in between!

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Pack this into your daily detox toolkit!

I am in love with the castor oil pack. Years ago, a very talented acupuncturist and dear friend, told me about castor oil packs.  This was early on in my journey, shortly after I enrolled in my first Nutrition and Holistic Health Coaching school. I was really intrigued and immediately wanted to learn more.  Grab a glass of water and spend a couple of minutes with me learning why you should pack this into your daily detox toolkit!


If you’ve known me a while or have been following me, you won’t be surprised by what I’m going to say next… I started researching castor oil and the benefits of the castor pack.  Then, I did a deep dive into herbal medicine texts and combed through studies and found incredible information to support the use of castor oil and castor oil packs for eliminating toxins.  Here’s a summary of what I found:

1. Helps the bowels move, improving digestion and absorption. Read more here

2. Improves antioxidants, like glutathione, essential fats (omega 3, 6, 9) and fat soluble vitamins like vitamin E.  The study is here.

3. Breaks down the biofilm that creates a hospitable environment for bad bacteria. This detail was found in dental studies, (study link) (study link)but is relevant for the microbiome in general.

4. Improves parasympathetic tone and enhances your feel good hormones of oxytocin (the data is here and dopamine through topical application

5. Reduces inflammation and increases alkalization (info here, here, and here).  Helps to support immune response.


Can you see why it was such a no-brainer to try castor oil packs? Not only is there solid science, but castor oil packs are easy and inexpensive!  I got hooked and have been using castor oil packs in my life, weekly, ever since!  I encourage my detoxers to do this as well as my private clients.  Traditional techniques stand the test of time.  I mean, castor oil is something that my grandma used… and her mother before her!  If you’re not convinced, let me share a couple more benefits of this super easy, super cheap technique!

Lymph Mover. The castor oil pack can flush your lymphatic system (which is like a sewage system in your body). The lymphatic system must get flushed daily to reduce digestive issues, water retention, inflammation, common illnesses (like colds and flu), weight gain and allergies. Unlike your circulatory system, which is pumped by your heart, the lymphatic system relies on the movement of your body to stimulate flow.  If you are more sedentary or if you are less active because you aren’t feeling well, your lymphatic system may need some extra support.  Castor oil as a has been used as a detox tool for centuries. 


Circulation Booster.  Castor oil packs can support your circulation, pull toxins and help stimulate digestion. When placed over the liver, you can feel the castor oil begin to stimulate the organ.  When placed over the abdomen, there is an ease of any bloating and gas as peristalsis gently engages.  I wasn’t convinced that something so simple could do so much, but ever since I tried it and felt the benefits for my own body, I have never stopped. I could feel an improvement in my digestion, the swelling in my ankles started reducing, and I had a better sleep.


I’ve had an autoimmune condition for many years and am always on the lookout for natural ways to detox my body.  It’s even better when I find things I can do in the comfort of my own home. Daily detox really is key for my health. I look at the castor oil pack as an awesome detox tool that supports my immune system and it protects me from seasonal funk.


Whether you have an autoimmune condition, a chronic illness or are just looking for a simple, easy, effective tool to add to your detox routine, why not give this a try?!  I mean, we all have some degree of toxicity just from everyday life – pollution, environmental toxins, chemicals in our personal care products and in our clothing, residual junk from medications or OTC products like NSAID’s, acid blockers, etc – so, why not support your body to get rid of it and see how you feel?


My 3 favorite options:

1. Make Your Own Castor Oil Pack

  • Take an old shirt and cut it into 12 x 18 inches in size and fold it into 3 thicknesses.
  • You want it to be about the same size as the heating pad you will be using so that the pad heats the entire pack but does not touch your skin.
  • Put the shirt in a pan, such as a large disposable baking pan, and pour in enough castor oil to cover. The oil will absorb into the cloth.  You can work it in with your fingers to make it go a little faster.
  • Once the cloth is saturated, it is ready to use!  You can place it on a layer of plastic wrap so it’s easy to apply to the body and less messy.  Details on how to apply the pack follow.
  • Note: after each use, you will probably need to add a little more castor oil. You can reuse the pack many times. When not in use, store your pack in a plastic bag in the refrigerator.

2. Hit the Easy Button

and order a castor oil pack kit here!

3. Make A Super Simple Version

You can also put castor oil directly onto your stomach and upper abdomen. Then, wrap your stomach and upper abdomen with plastic wrap and sit for 45 minutes. This simplified version is quick and quite effective.


Usage Guidelines:

  • Use the pack in the evening before bed. Fold a towel (dedicate an old towel for this use as the oil is almost impossible to wash out completely). Take the cloth cover off a heating pad and place the heating pad on top of the towel. Place the prepared Castor Oil pack on top of the heating pad — the plastic wrap you laid it on after preparing it will be in between the pack and the pad.  It is important to heat the pack before you put it on your body.
  • Lie down on your back on another towel that you don’t mind getting oily. Place the pack on your abdomen with the heating pad on top and the towel on top of that. The pack should be on the right side of your body, extending from a little bit above the bottom of your sternum (breastbone) to about 4 inches below your navel. The pack should wrap around the body on the right side, from the navel as far to the side as you can get it. Keep the pack on for 45 minutes. Use the pack for 3 days in a row. Take a break for 4 days, and repeat.
  • While the pack is in place, relax. Enjoy the warmth around your body.  Settle in with a book or put on some music you enjoy and just take a break.


Remember, the castor oil pack is a natural and inexpensive way to rid the organs of toxicity. Know that you are taking good care of yourself when you use the pack.  And send me a message if you want to share your experience or if you have questions!






Safety note:

Before starting anything new, always check with your doctor if you have a condition or are on medication.  Also, if you are menstruating, castor oil packs are not recommended because they can increase bleeding.  Just wait until your period has ended to enjoy the benefits of a castor oil pack.