Stress Management, Healthy Living
Lizzie Cook
Curiosity and Connection: The Art of Active ...

We all have a deeply human desire to be heard in an instinctual way. We desire to create conversations that feel safe, spacious, and real. Learning to practice listening as a form of leadership is one way to grow space for this deep human desire to be realized. We all have a basic need as humans to be seen and understood and to know that our presence matters. I believe this need is sacred and deeply human and what makes love so profound. In this week’s blog and podcast episode, we are exploring the ways we can grow in curiosity and connection to have deeper, more meaningful conversations that meet this innate human desire to feel safe and respected.

Curiosity and Connection: The Art of Active Listening
Stress Management, Healthy Living
Lizzie Cook
Navigating Emotional and Physical Exhaustion: ...

In this episode of Integrated Being, I open up about my personal journey through both physical and emotional exhaustion. Drawing on the wisdom of Stoic philosophy, I explore the importance of discerning what is within my control and the art of letting go. In this blog & podcast episode, I’m sharing practical advice on how I manage overthinking, set proper boundaries, and protect my attention in a noisy world. The role of emotional stewardship in raising thoughtful individuals without instilling fear is also touched upon. Join me as I offer insights and encouragement for navigating life’s challenges with clarity and calmness.

Navigating Emotional and Physical Exhaustion: A Stoic Approach
Healthy Living, Stress Management
Lizzie Cook
Guiding The Next Generation: What It Means to ...

What is it like to raise children in a world so different from the one I was raised in? As my children grow and we all shift into new roles, I am exploring growth across generations. From the purpose of education to answering tough questions with empathy and attention to each child’s unique gifts, I strive to raise children who can thrive in a world that refuses to sit still in a rapidly changing landscape. In today's blog and podcast episode, let’s explore the changes the next generation of children is facing when it comes to showing up in the world and help them leave an impact far beyond college degrees. 

Guiding The Next Generation: What It Means to Raise Young Adults to Become More Human
Healthy Living, Stress Management
Lizzie Cook
Rebuilding Trust: From Kitchen Tables to ...

Your awareness is a form of leadership. Your ability to pause, listen, and contribute thoughtfully is how you build trust, where that's at the kitchen table or the professional boardroom. I sense a longing to build and rebuild this aspect of trust in our systems, our institutions, and in one another. This desire can be found in our dialogue with each other and our intentions with our relationships. In this podcast and blog episode, I explore how trust forms the foundation of both our personal and professional worlds. From family conversations around the kitchen table to leadership moments in the boardroom, I reflect on the shared human need for connection, honesty, and repair.

Rebuilding Trust: From Kitchen Tables to Boardrooms
Healthy Living, Stress Management
Lizzie Cook
Navigating the Noise: Finding Clarity in a ...

How do we stay centered and focused in a world that’s been designed to pull us in a thousand different directions? We are bombarded with a constant flood of information daily, from emails, opinions, social media posts, news outlets, and advice from family and friends. When we develop the skill of discernment, we reclaim the power to decide what serves us and what to leave behind. Access doesn’t equal awareness. We can wake up already overstimulated and frazzled with the need to consume more information than is helpful or healthy. On today’s podcast and blog post, let’s discuss how to navigate the noise of information overload and find clarity in learning to focus on what’s essential for your well-being and purpose.

Navigating the Noise: Finding Clarity in a World of Information Overload

Stress Management

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7 Life Lessons I’ve Learned About Finding Joy in Both Career & Personal Life

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7 Life Lessons I’ve Learned About Finding Joy in Both Career & Personal Life

Did you know JOY can be one of the most difficult feelings for us as humans to properly process? When I think back on my life and the road that’s lead me to the level of success & joy that I have learned to obtain simultaneously, I am filled with gratitude for all the blessings that I’ve been given. I have great respect and honor for the road that led me to where I am today, and as I wrote inside my book Reflective Awareness, I feel immense gratitude to my parents for the love and support that they continuously gave me as they raised me and my two brothers.

The environment of love & growth my parents fostered for me as I was growing up allowed me to discover my inner strength while instilling in me various life lessons that have helped shape me into who I am today. These life lessons have allowed me to travel the road to success which have led me to live a life full of joy and purpose as I now work as a high-powered engineer in the male-dominated industry of engineering while simultaneously earning my doctorate degree & most importantly continuing to raise 6 beautiful children alongside my loving husband. In this week’s blog post & video episode, I want to share 7 of those joy-filled life lessons that I am grateful to have learned from my parents about finding joy in both career and personal life.

3 Tips to Use Breathing Exercises to Calm Anxiety & Reduce Daily Stress

3 Tips to Use Breathing Exercises to Calm Anxiety & Reduce Daily Stress

Becoming aware of your breathing can allow you to release anxiety & reduce daily stress in just moments. Creating a practice around finding your breath, also commonly referred to as a “breathing exercise,” is a great tool to use to help reduce the mind clutter and anxiety you feel throughout the day & instant de-stress in a few easy steps. Today on the blog & podcast, I’m sharing 3 tips to use breathing exercises to calm anxiety and reduce daily stress in a few easy steps. Whether it’s the large load of laundry that needs washing, your never-ending to-do list, or simply a general feeling of overwhelm in your chest, these breathing exercise tips will help you recenter yourself throughout the day & reduce those daily feelings of anxiety and stress.

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4 Step Brain Dump Practice for Reducing Daily Stress

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4 Step Brain Dump Practice for Reducing Daily Stress

Feeling overwhelmed by all of the demands of your life? Try incorporating this daily brain dump exercise to become more aware of what is stressing you out, why it’s stressing you out, & how to effectively reduce your stress levels by learning to let go of what you cannot control. In today’s blog & video episode, I’m sharing my 4 step process for reducing the number of spiraling thoughts and overwhelm in your life with a daily brain dump practice below.

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3 Secrets to Chilling Out When You’re Feeling Stressed

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3 Secrets to Chilling Out When You’re Feeling Stressed

Did you know researchers have actually found that to some degree stress is actually good for us? In the right amount, stress can actually be beneficial for your overall health by keeping you focused, motivated, and developing a growth mindset that keeps you moving forward. However, you don’t want to consistently be under a significant amount of stress, because when you’re under chronic amounts of high stress, your body releases cortisol which leads to physical inflammation in the body and reduces your overall health.

They say the top 4 sources for stress are money, work, family responsibilities, and health concerns… can you relate? If you’re feeling quick to be agitated, irritable or a sense of feeling overwhelmed or lonely. These are key indicators of stress. Read on to learn what to do when you’re feeling stressed out & how a little bit of stress can actually be beneficial to your overall health.

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How to Overcome Fear by Becoming Aware of Your Thoughts & Emotions

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How to Overcome Fear by Becoming Aware of Your Thoughts & Emotions

If you’re feeling a sense of unpleasant emotions that are making you sit in fear & unable to take action… then this blog post will help guide you through the process of confronting these fears and moving ahead in confidence. There’s not a one-size-fits-all program to overcoming your fears, but here’s what I’ve learned over the years about how to overcome fear by becoming aware of your thoughts & emotions …

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My Why Behind My What: The Journey to Becoming Dr. Elizabeth Cook

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My Why Behind My What: The Journey to Becoming Dr. Elizabeth Cook

“Why do we do what we do?” I remember being 16 when I started to babysit after school for my neighbor Rosemary and her 10-month-old son Ryan at the time. Rosemary had her PhD and was able to work from home consulting for others & was paid for it. This sounded very new and exciting to me as a 10th grader, as my Mom worked but as a nurse and away from the home. A seed was planted. I started thinking, “I want to be a Mom with a PhD and have the ability to work from home.” Here’s my story of the Why behind my What - how & why earned my PhD. And how I hope it inspires others & allows me to be an even better version of myself…

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7 Simple Steps to Embrace a Positive Mindset as a Working Mom

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7 Simple Steps to Embrace a Positive Mindset as a Working Mom

“Ever notice all of those thoughts that pop in your head as soon as you wake up for the day?” Sometimes these thoughts are positive, sometimes they’re negative. But you don’t have to let those negative thoughts become second nature or ruing your day. Here are 7 simple steps to turn your negative thoughts into a more positive mindset as a working mom trying to balance it all.

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Why I Started Integrated Being...

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Why I Started Integrated Being...

“How do you do it all?” As a loving mom of 6 & a professional working woman in the high-powered industry of electrical engineering, I’ve been asked countless times, “How do you do it all?” That’s the question that really inspired Integrated Being. I’m going to take you behind-the-scenes of why I started Integrated Being & what you can expect to get out of every blog post, email, course, or podcast episode you listen to from me here.

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3 Simple Habits to Reset Your Day When You’re Feeling Stressed Out

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3 Simple Habits to Reset Your Day When You’re Feeling Stressed Out

Did you know you an average of 300 decisions every single day? That means that at some point in your day, you may be feeling slightly overwhelmed as you struggle with decision fatigue. Don’t let those emotions get the best of you, tune in to today’s podcast to learn 3 simple habits to reset your day when you’re feeling stressed out & life throws you curve balls you weren’t planning for… Read on to learn more & then make sure to tune in to today’s podcast episode below for a more in-depth look at shifting your mindset and managing stress in your daily life.

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7 Secrets to Finding Joy As a Working Mom

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7 Secrets to Finding Joy As a Working Mom

Try to gain insight on what triggers you to react rather than respond thoughtfully

What makes me run? First, recognize this: There is no simple solution or secret to creating an easy life for yourself. We are all going to face challenges and find ourselves feeling overwhelmed and unfocused. If we keep searching for ways to make life easier, we’ll be disappointed. Instead, we need to create moments of joy each day. But how?

The key is to constantly ask yourself questions to find out what makes you tick, what your daily pain points are, and most importantly, where you find your joy. Once you find your joy - what drives you - you can structure your days around it. Then, delegate, deal with, or let go of the rest.

How I Make It All Work as a Working Mom:

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Goal Setting: 5 Tips to Help You Focus on the “Big Rocks” of Your Life & Achieve Your Dreams

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Goal Setting: 5 Tips to Help You Focus on the “Big Rocks” of Your Life & Achieve Your Dreams

Try to gain insight into what triggers you to react rather than respond thoughtfully.

“I want to move up in life, but I’m so busy.” “I have an idea of how I want to progress, but I can’t prioritize.” Does this sound familiar? Whether it’s getting a degree to get further in your career or improving your personal health and wellness routine, it’s important to have goals. It’s equally easy to believe there’s no room in your daily routine to add the steps necessary to work toward something new. If we let it, life can stand in the way of achieving our goals.

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3 Steps Daily Gratitude Practice to Feel Happier & Healthier

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3 Steps Daily Gratitude Practice to Feel Happier & Healthier

Forgiveness opens the path to greater freedom. The busier we are, and the harder we push ourselves to achieve our next big goal… & the easier it is to forget to stop and appreciate what we already have in front of us. That’s right – when you’re preoccupied by what’s to come, you fail to be grateful for what you’ve earned.

Gratitude is essential to keeping us grounded. Without gratitude, negativity can creep in. Why don’t I have what someone else has? When will I ever reach my goals? These thoughts prevent us from being grateful, and instead keep us jealous and bitter. Taking a moment each day to be grateful for everything that’s happening in your life, and everything you have will give you the positivity you need to keep moving forward.

If you’re not yet convinced, listen to the experts. In positive psychology research, gratitude is strongly and consistently associated with greater happiness. Gratitude helps people feel more positive emotions, relish good experiences, improve their health, deal with adversity, and build strong relationships.

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How to Use Free Writing to Clear Your Mind & Organize Your Busy Schedule

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How to Use Free Writing to Clear Your Mind & Organize Your Busy Schedule

Focus on what unites you with others, not what divides you. If you’re feeling overwhelmed by your never-ending to-do list and unsure how to bring more clarity to your busy life and schedule these days, then free writing may be a good option to consider. I’m sharing how I use free writing to clear my mind, de-stress my thoughts, and organize my busy schedule for a more productive and more peaceful week.

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5 Steps to Setting Your Daily Schedule (& Being Able to Delegate More Effectively)

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5 Steps to Setting Your Daily Schedule (& Being Able to Delegate More Effectively)

Strive to be a better version of who you were yesterday.

A lack of clarity can kill productivity. When you don’t have a clear mind, it’s impossible to get a clear idea of what you need to get done. By taking control of your day – your routine, your goals – you can then determine what can best be done by the people around you.

Delegating isn’t easy. We’ve always heard that to have something done right, you have to do it yourself, right? But when you command your own schedule, you’re empowered to have others working toward a common goal.

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How to Create a Vision for Success & Achieve Long-Term Results

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How to Create a Vision for Success & Achieve Long-Term Results

You want it? Then make it happen! Two friends are chatting about their diets. The first one says, “I want to be healthy and feel great.” The second one says, “I intend to be healthy and feel great.” Which one do you think is going to get healthy and feel great? Yep—the one who intends it. Wanting is simply wishing you can have or do a particular thing it. Intending means you’re committed to achieving something by making a plan for success—and sticking to it!

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3 Self Care Ideas to Practice During Uncertain Times

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3 Self Care Ideas to Practice During Uncertain Times

Because all things are temporary, source your joy from the timeless center of your deeper self.

Especially in uncertain times, self-care is important. Taking steps to detoxify your life and take control of your health – in turn boosting your immune system so you feel healthy and ready to take on whatever challenges come your way – are key right now. When life feels overwhelming, carving out small moments of your day to do something for you, will help you show up for those around you.

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How to Be Happier Everyday (In 3 Easy Steps)

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What makes you smile? Laugh? Go giddy with glee? Get happier with my magic formula & recipe … For some, it’s a walk barefoot through the grass. For another, it’s a spin on a roller coaster, a solo movie date, or a perfectly ripe mango.  

So… when was the last time you did something that makes you happy? If it’s been a while, consider this: Happiness lowers stress levels, increases immune system function, and lowers your risk of disease. It also makes life easier. Here are 3 easy steps to starting being happier every day!

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How to Be Happier Everyday (In 3 Easy Steps)

 

My magic formula for daily pleasure is simple doing one pleasurable thing per day (or more!)… This is the most powerful antidote for gray, boring, or stressful days. Try these 3 easy steps to get started & boost your level of happiness right away!

STEP #1 Make an “I love” list.

Make an “I love” list and list everything that you enjoy—nothing is too small or too large. If you enjoy it, get it on the list. 

STEP #2 Take a look at how you spend your days & decide when you could fit in a little pleasure.

Take a look at how you spend your days. When could you fit in a little pleasure? Perhaps you could leave the office at lunch to walk in the park? Maybe you could play your favorite music while doing the dishes? Book yourself a massage this weekend? 

STEP #3 Repeat daily.

Repeat this process daily — or more often, as needed. 

 

Mango Cream Recipe

To get you started down the road of pleasure, give this luscious mango cream recipe a try this week!

 Prep Time: 10 minutes - Serves 4 

Ingredients:

  1. 1 mango, peeled and diced 

  2. 1/4 cup orange juice 

  3. 1 tablespoon lemon juice 

  4. 1 tablespoon agave nectar (optional) 

  5. 1 cup organic whipping cream or carton of soft tofu or large ripe banana 

Directions:

  1. Process first 4 ingredients in a blender. 

  2. Blend for 1 minute, or until pureed. 

  3. Pour puree into a medium bowl. 

  4. Beat whipping cream at medium speed with an electric mixer until soft peaks form. If using tofu or banana whir in a food processor or blender until smooth and creamy. 

  5. Fold whipped cream or tofu or banana into mango puree, using a knife to swirl in a marbled effect. 

Enjoy!

xo, Lizzie

Is Life Coaching right for you?

If you’re still feeling under it all and overwhelmed by everything life is throwing your way right now, it may be time the perfect time to look into working with a Life Coach… Maintaining a healthy diet, finding the right balance with your body, detoxing your home, and staying on top of family, work and life demands is not an easy trail to navigate. I’m here as a Life Coach to help you sort through all of the information that’s out there and make a plan that’s relevant to you and your specific lifestyle wants & needs. Want to learn more about what life coaching can do for you? Click the link below to schedule a 15 min chat to learn more…

LET'S TALK...

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Feeling Too Busy? 10 Daily Habits to Prioritize Your Life As a Working Mom

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Feeling Too Busy? 10 Daily Habits to Prioritize Your Life As a Working Mom

Never lose sight of the divine in yourself and others.

"I am too busy." This has never been something I found myself saying, and now more than ever, I find myself avoiding the sentiment altogether. When I have a lot going on in my life, I turn inward to something I have been doing for 20 years.

I reflect on what my actual steps are to keep me motivated and moving forward.

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Is It Possible to Find a Work + Life Balance?

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“Work-life balance was a mistake from the start. Because we don't really want balance. We want satisfaction.” -Matthew Kelly, author Balance is a waste of time… Balance is a sticky subject among many people. We have careers, partners, children, family commitments, charity work, classes, hobbies, worship time—plus, big desires to improve our health. How can one possibly balance so many things? I’m going to let you in on a little secret here… You can’t. 

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Is It Possible to Find a Work + Life Balance?

How can one possibly balance so many things? I’m going to let you in on a little secret here… You can’t. 

Work + Life Balance: Is It A Myth?

“Harmony” is an easier goal than balance. Harmony means everything is co-existing in a spirit of cooperation. But whatever you want to call it —harmony, balance, or “fitting it all in”— there is a secret to doing more of what you want and less of what you don’t want. 

Want to hear the secret? I just need to warn you that although the equation sounds simple, it actually takes massive willpower to execute. It also requires that you get absolutely clear on what you want your life to look like, and what you do not want in your life.

Ready? Okay, here’s the secret…

4 Steps to Finding the Secret to Work + Life Balance

(or Harmony, as I like to call it): 

  1. First ask yourself what isn’t serving you. What doesn’t need to be in your life? What is dragging you down? Keeping you awake at night? 

  2. Second, get rid of (or fix) the things you identified in step 1. Have you identified a few things? Now get rid of them. (Or fix them. Now.) 

  3. Third, ask yourself what you want in your life—or in this week or day? What do you want to accomplish? What do you want to do? Who do you want to be with?

  4. Lastly, focus your energy on these things you identified in step 3. Anything that doesn’t fit into this larger scheme… let it go (or learn how to say “no”). 

Ready to dive in and make a few changes? Give these tips a try and see how much more harmonious your life can be.

No balance required. 

xo, Lizzie

GET EVEN HEALTHIER!

Are you curious about how to harmonize your health goals? How to fit wellness into your busy schedule? Let’s talk! Schedule an initial complimentary consultation with me today—or pass this offer on to someone you care about!

LET'S TALK...

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Don’t forget to save this article to Pinterest for healthy living tips you can come back to again & again! Click the “share” button below or simply click the “pin it” button in the top left corner of any photo to save it.

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How to Use the Power of Forgiveness to Stop Unhealthy Eating

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How to Use the Power of Forgiveness to Stop Unhealthy Eating

Have you ever downed an entire package of chips, crackers, or cookies? Ate pizza or cake until you felt sick? Drank more coffee or wine than your body wanted? Do you remember how you were feeling at the time? I ask because sometimes we overeat to help distract us from emotional pain.

Think about it: have you noticed that sometimes when you overeat you’re not hungry at all? What you are is lonely. Or angry. Or sad. Or resentful. Or frustrated. Or something else. What hurt are YOU holding on to?