Welcome to Boundary Bootcamp! - Mind Body Paddle

Welcome to Boundary Bootcamp!

Welcome to Boundary Bootcamp!

Congratulations on starting your journey to clarity and freedom!

We’re ditching overwhelm and stress, and saying YES to what’s important to us so we can thrive.

I’m so excited we’re on this journey together.

Watch the video to get started.

What to expect
  • An email from me on Friday September 17th with your workbook and reminders for the Bootcamp.
  • A daily email from me cheering you on and offering insights starting Monday September 20th.
  • Community and support in the FB group, via email and in the live mid-week Zoom call.
  • There will be moments where you feel challenged, but those are the moments that allow you to cultivate courage and confidence!
How to set yourself up for success
  • Watch the video above and read through the schedule below so you’re ready for your routine on Day 1.
  • Block time in your calendar for the Boundary Bootcamp right now!
  • Show up to the mid-week Zoom. Schedule it in your calendar right now! 7:30 p.m. ET Thursday September 23rd.
  • Be ready and willing to get comfortable with discomfort.
  • Show up! You get out of this challenge what you put in. The more you share and participate, the more you’ll get.
Boundary Bootcamp Schedule
Day 1: Say NO to your phone and YES to your health.

Instead of looking at your phone first thing in the morning and starting the endless scroll to anxiety and stress, do this:

  1. Wake up at 6 a.m.
  2. Express gratitude for your life.
  3. Drink a cup of warm water with lemon.
Day 2: Say NO to outside pressure and YES to a clear body and mind. Build on what you started Day 1.
  • Wake up at 6 a.m.
  • Express gratitude for your life.
  • Drink a cup of warm water with lemon.
  • Go for a 20 minute walk.
  • Sit in a quiet spot for 5 minutes and breathe. Or do this 8 minute guided meditation.
Day 3: Say NO (very boldly) to at least one request that takes you away from what’s important to you, and say YES to what you’re requesting of yourself!

Day 4: Say NO to multitasking, poor digestion and stress, and say YES to enjoying your food and quiet time. Here’s how:
  • Schedule a ½ hour to eat lunch away from your desk.
  • Walk away from your desk, find a quiet spot.
  • Pay attention to your food and eat mindfully.
  • No multitasking and no scrolling for ½ hour!
Day 5: Say NO to your afternoon energy crash, and say YES to taking a pause to reflect and rest. Here’s how:
  • Sit for 10 minutes after lunch focusing on relaxation without looking at your phone. 
  • Notice the discomfort of simply being with yourself, but also the space to get clarity on what’s really important.
  • Find your courage to sit with yourself, rest and let your lunch digest properly.
  • Did you know that resting after lunch actually helps you stay energized all afternoon?

Tonight is our group Zoom call at 7:30 p.m. ET. The link was sent in your welcome email and will also be sent in your daily email.

Day 6: Say NO to the late afternoon snack or coffee, and YES to a healthy body and a clear mind. Here’s how:
  • When you start to feel lethargic and sleepy mid-to late afternoon, don’t reach for a coffee or snack.
  • Stand up and stretch, take a short walk or some other movement that is easy and quick to do.
  • Take a movement break, what I like to call a body break!
  • Did you know that when you stop snacking between meals your brain fog goes away? Try it and see…

Need inspiration? Check out my 6 minute stretch!

Day 7: Say NO to your constant connection with technology, and say YES to your connection with nature. Here’s how:
  • Take 5 minutes of your day to go outside and walk, meander or sit in nature without looking at your phone.
  • Leave your phone behind if you find that you can’t resist scrolling.
  • Find something beautiful to contemplate like a flower, a tree, a rock or the clouds.
  • Remember that you are not your productivity. You are nature.

Congratulations!! You’ve made it to the last day of the Boundary Bootcamp! Time to finish strong!

Day 8: Celebrate AND learn next steps on how you can maintain and reinforce what you’ve gained in this Boundary Bootcamp! You’ll receive an email with details and next steps.

Got questions? Click here to email me.

From the blog

Hard moves in easy water for a powerful mindset

You may think you know what practicing hard moves in easy water means, and I bet you don’t think of it as paddling the Narrows of the Green (a Class IV-V section). Earlier this month I paddled into the Narrows of the Green to watch Green Race. For those of you unfamiliar with the race,

Read More »

Boundaries for a powerful mindset

The rapids you love exist because of the boundaries of the river banks. Those boundaries create a container in which the water flows powerfully. If you want a powerful mindset, you want to create your own river banks that empower you to feel confident, live and paddle at your best. What happens when you don’t

Read More »

5 sleep habits that lead to a powerful mindset

Do you struggle with getting good sleep? According to the American Sleep Association, between 50 and 70 million Americans are affected by sleep disorders – so you’re not alone. When my coaching clients bring up their sleep problems, they feel resigned to having to live with feeling like crap or turning to pharmaceutical sleep aids.

Read More »

Get in touch!

Do you have a question? Would you like to connect and have a conversation or learn more about an upcoming retreat? Fill out the form below.

;