Note From the Author

Stay Optimistic- Even When Things Don’t Seem to be Going the Way You Planned (2 minute read)

Superhero Syndrome: When Helping Others Becomes Our Kryptonite

Hey there, fellow superheroes!

So, this past week has been a whirlwind of cape-wearing, mask-donning heroics. Picture this: my daughter falls ill, and suddenly I'm juggling two toddlers, dance classes, and a houseful of chaos while she battles a nasty bug. But hey, what's a superhero mom to do? Naturally, I jump in, swooping to the rescue like the superhero I am.

And let's not forget about my dear "sister" friends – one's recovering from emergency surgery, another's battling dialysis appointments, and yet another's navigating stormy business waters. Of course, I'm right there by their sides, offering support and strength in their time of need.

But amidst all this superhero action, I seem to have misplaced my own cape. Personal and business duties? Who has time for those when there are friends and family to save? And just when I thought I could conquer anything, my body decided to stage a rebellion. Laryngitis, anyone? Yep, my body's way of saying, "Hey, slow down, superhero!"

Lesson learned, folks. Your body's not just a vessel – it's your loyal sidekick, always looking out for your best interests. Listen to its whispers before it resorts to shouting, trust me. And when life gets hectic, remember: even superheroes need a break now and then.

So, here's to us – the everyday heroes navigating life's ups and downs. Keep shining, keep listening, and remember to take care of the most important superhero of all – you.

Stay super!

Mechel, Founder Live Out Loud sisterhood

Exciting News: Live Out Loud Passion Journal Goes Digital (2 minute read)

Unveiling the Power of Progesterone: Navigating Peri-Menopause and Menopause with Confidence - (3 minute read)

The Mind-Body Connection: Harnessing the Power of Mindfulness and Stretching (3 minute read)

Activate YOUR Vibrations: “Hands-On” Holistic Wellness Take Action Stretch (5 minutes Activity)

Unlocking Inner Peace: The Power of Binaural Beats (3.5 minute read)

Founder’s Tuesday- Wanna Be Featured in the Next issue of “Live Out Loud?” Here is how you can do it. (1 minute read)

The Passion Journal- (Hardcopy) (2 minute read)

Exciting Announcement: Live Out Loud Passion Journal Goes Digital on April 30, 2024 (2 minute read)

We are thrilled to announce that the Live Out Loud Passion Journal is taking a leap into the digital realm! As of April 23, 2024, you will be able to access the transformative power of our beloved Passion Journal in a sleek and portable digital format.

What does this mean for you? It means that whether you're on-the-go, traveling the world, or simply prefer the convenience of digital tools, you can now carry your journey to self-discovery and empowerment right in your pocket.

The Live Out Loud Passion Journal Digital Edition offers all the features and benefits of our beloved print edition, but with added flexibility and convenience. With just a few taps on your favorite device, you can document your journey, set intentions, and affirm your commitment to growth, resilience, and authenticity.

But that's not all! Our digital edition comes with exciting new features to enhance your journaling experience. From customizable templates to interactive prompts, you'll have everything you need to unlock your true potential and live life on your own terms.

Ready to embark on your journey to empowerment? You can pre-order your digital copy of the Live Out Loud Passion Journal now by visiting our website Live Out Loud Now. Secure your copy today and be among the first to experience the power of digital empowerment.

Stay tuned for more updates and details on the official launch date. Get ready to unleash your potential and live out loud with the Live Out Loud Passion Journal Digital Edition!

With a heart overflowing with gratitude,

Mechel Miller Founder, Live Out Loud

Unveiling the Power of Progesterone: Navigating Peri-Menopause and Menopause With Confidence (3 minute read)

In this edition of our newsletter, let's dive into the world of progesterone and its pivotal roles during menopause. As we journey through this natural phase of life, understanding progesterone's functions becomes essential for our overall health and well-being.

1. Brain Health: Progesterone isn't just a hormone; it's a game-changer for our brain health too. It helps clear brain fog, eases anxiety, and keeps our cognitive function sharp during menopause. Plus, it's like a shield against headaches and supports smoother menstrual cycles. Who wouldn't want that?

2. Breast Health: Think of progesterone as your breast health BFF. It teams up with estrogen to keep our breasts healthy and happy, reducing the risk of pesky issues like fibrocystic breasts and maybe even breast cancer. Talk about a powerful duo!

3. Cortisol Regulation: Progesterone isn't just about mood swings; it's also a stress-buster. It helps keep cortisol, our stress hormone, in check, ensuring we don't go overboard with the stress during menopause. Because let's face it, who needs extra stress on top of everything else?

4. Nutritional Support: Progesterone levels can take a hit if we're not fueling our bodies right. That's why it's crucial to load up on magnesium, vitamin B6, and zinc – the nutrients our body needs to produce progesterone. So, bring on the leafy greens, nuts, seeds, and whole grains!

5. Progesterone vs. Estrogen: While estrogen gets a lot of attention during menopause, let's not forget about progesterone's role. Balancing estrogen and progesterone is key to avoiding those annoying symptoms like irregular periods and mood swings. It's all about finding that hormonal harmony, ladies!

Natural Alternatives: If you're all about the natural approach, consider herbal supplements like chaste berry to support your progesterone levels. And don't underestimate the power of lifestyle changes – managing stress, staying active, getting enough sleep, and eating a balanced diet can work wonders for hormonal balance.

Peri-menopause and Progesterone Decline: Ah, perimenopause – the not-so-fun precursor to menopause. As progesterone levels dip during this phase, we might experience irregular periods, sleep troubles, and mood swings. Recognizing these signs early on can help us navigate this transition with more grace and ease.

Breathwork and Movement: Let's not forget the magic of breathwork and movement. Whether it's deep breathing exercises or gentle yoga sessions, incorporating these practices into our daily routine can help us manage menopausal symptoms like a boss.

As we embrace the journey of menopause, let's prioritize our hormone health and celebrate the power of progesterone. Together, we can navigate this phase with strength, vitality, and a whole lot of sass!

Stay tuned for more empowering insights and resources to live your best life out loud!

With love and empowerment,

Mechel Miller
Live Out Loud Team

The Mind- Body Connection: Harnessing the Power of Mindfulness and Stretching (3 minute read)

Click Here to book your FREE 30 minute coaching session learn more about how I can support you on your path to well-being.

In today's fast-paced world, finding moments of peace and tranquility can feel like a luxury. However, amidst the chaos of everyday life, it's essential to prioritize our well-being, both physically and mentally. One powerful way to achieve this balance is through the harmonious practice of mindfulness coupled with gentle stretching.

Why Mindfulness?

Mindfulness is the practice of being fully present and engaged in the moment, without judgment. By cultivating mindfulness, we can tap into a deeper sense of awareness and connection with ourselves and the world around us. In a world filled with distractions, mindfulness allows us to quiet the noise and tune into our inner selves, fostering a sense of calm and clarity.

The Benefits of Stretching

Stretching, often overlooked in favor of high-intensity workouts, plays a crucial role in maintaining flexibility, mobility, and overall physical health. But beyond its physical benefits, stretching also offers profound benefits for the mind. When we stretch, we release tension and stress stored in our muscles, allowing for a greater sense of relaxation and ease. This physical release can also translate into mental and emotional relief, helping to alleviate feelings of anxiety and promote a sense of well-being.

The Mind-Body Connection

The synergy between mindfulness and stretching is undeniable. By combining the two practices, we create a powerful synergy that nurtures both our minds and bodies. Mindfulness enhances our awareness of our bodies, allowing us to tune into areas of tension and discomfort. Pairing this awareness with gentle stretching allows us to release physical tension while simultaneously calming the mind.

Incorporating Mindful Stretching into Your Routine

Incorporating mindful stretching into your daily routine doesn't have to be complicated or time-consuming. Simply set aside a few minutes each day to tune into your body, focusing on your breath as you move through gentle stretches. Whether it's a morning stretch routine to start your day with intention or an evening wind-down session to release the stresses of the day, find what works best for you.

How I Can Help

If you're ready to experience the transformative power of mindfulness coupled with stretching, I'm here to support you every step of the way. As a High Vibrational Wellness Coach, I specialize in helping individuals integrate these important practices into their lives, promoting overall well-being and vitality.

Take the Next Step

Ready to prioritize your mind-body connection and embark on a journey of holistic wellness? Click Here to book your FREE 30 minute coaching session learn more about how I can support you on your path to well-being.

Remember, small, mindful actions can lead to significant shifts in our overall health and happiness. Let's embrace the power of mindfulness and stretching together, one gentle stretch at a time.

With gratitude and wellness,

Mechel Miller

Activate Your Vibrations: Hands On Holistic Wellness (Take Action) (5 minute action to apply to yourself)

Before we get started, I want to share that we have two versions of the same exercise to suit your needs. Whether you prefer to stretch on the floor or in a chair, we've got you covered. The seated version is perfect for those who may have difficulty getting on the floor or prefer a more accessible option. Whichever version you choose, both offer incredible benefits for your mind and body. Now, let's dive into the exercises and discover which one resonates with you!"

Mindful Stretching for Vibrant Wellness: Hip Stretch

Exercise: Seated Forward Fold

Step-by-Step Instructions:

1. Sit on the floor with your legs extended in front of you.

2. Engage your core muscles and lengthen your spine, sitting up tall.

3. Inhale deeply, reaching your arms overhead.

4. Exhale as you hinge at your hips and slowly fold forward from your waist.

5. Reach your hands toward your feet or ankles, keeping your spine long and your neck relaxed.

6. Hold the stretch for 20-30 seconds, breathing deeply and allowing your muscles to relax.

7. Slowly release the stretch and return to the starting position.

8. Repeat 2-3 times, focusing on deepening the stretch with each repetition.

Benefits:

1. Improves Flexibility: Seated forward fold stretches the hamstrings, calves, and lower back, improving overall flexibility in the legs and hips.

2. Relieves Tension: This stretch helps release tension stored in the muscles of the lower back, hips, and legs, promoting relaxation and reducing stress.

3. Enhances Posture: Regular practice of seated forward fold can help improve posture by lengthening the spine and reducing tightness in the muscles that contribute to poor posture.

4. Stimulates Digestion: The gentle compression of the abdomen in this pose can help stimulate digestion and relieve discomfort associated with bloating or indigestion.

5. Calms the Mind: The forward folding motion encourages introspection and relaxation, calming the mind and promoting a sense of peace and well-being.

Incorporate this seated forward fold into your daily routine to experience the transformative benefits of mindful stretching. Remember to listen to your body and honor its limits as you explore this exercise.

Ready to take your journey of mindfulness and stretching to the next level? Click [insert your link here] to learn more about how I can support you on your path to holistic wellness.

Modified Exercise: Seated Forward Fold (Chair Version)

Step-by-Step Instructions:

1. Sit comfortably on a sturdy chair with your feet flat on the floor, hip-width apart.

2. Sit up tall, engaging your core muscles and lengthening your spine.

3. Inhale deeply, reaching your arms overhead.

4. Exhale as you hinge at your hips and slowly lean forward from your waist.

5. Place your hands on your thighs, shins, or ankles, depending on your flexibility.

6. Relax your neck and shoulders, allowing your head to hang naturally.

7. Hold the stretch for 20-30 seconds, breathing deeply and focusing on lengthening your spine.

8. Slowly release the stretch and sit back up tall.

9. Repeat 2-3 times, breathing deeply and maintaining a steady pace.

Benefits:

1. Improves Flexibility: The seated forward fold stretches the hamstrings, calves, and lower back, improving flexibility in the legs and hips.

2. Relieves Tension: This modified stretch helps release tension in the muscles of the lower back, hips, and legs, promoting relaxation and reducing stress.

3. Enhances Posture: By lengthening the spine and reducing tightness in the muscles, this exercise can help improve posture and alleviate discomfort associated with poor posture.

4. Stimulates Digestion: The gentle compression of the abdomen in this pose can aid digestion and relieve discomfort from bloating or indigestion.

5. Promotes Relaxation: The forward folding motion encourages introspection and relaxation, calming the mind and promoting a sense of peace and well-being.

Incorporate this modified seated forward fold into your daily routine to experience the benefits of mindful stretching, even from the comfort of your chair.

Ready to take your journey of mindfulness and stretching to the next level? Click [insert your link here] to learn more about how I can support you on your path to holistic wellness.

Happy stretching!

Unlocking Inner-Peace: The Power of Binaural Beats (3.5 minute Read)

Click Here to…Join the waiting list for our upcoming manifestation binaural beats!

In our fast-paced world, finding moments of peace and tranquility can feel like an elusive dream. However, there's a powerful tool that's been gaining attention for its ability to help us tap into a state of calm and relaxation: binaural beats.

But what exactly are binaural beats, and how can they benefit you?

At its core, binaural beats are a form of auditory illusion created when two slightly different frequencies are played separately into each ear. These subtle differences in frequencies trigger the brain to perceive a third tone, known as the binaural beat, which corresponds to the mathematical difference between the two original frequencies.

Now, let's break down the brainwave patterns associated with different states of consciousness, and how binaural beats can help us achieve them:

Delta Waves (0.5-4 Hz): Delta waves are associated with deep sleep and the unconscious mind. Listening to binaural beats in the delta frequency range can help promote restorative sleep, enhance rejuvenation, and facilitate deep meditation sessions.

Theta Waves (4-8 Hz): Theta waves are linked to deep relaxation, creativity, and intuition. By listening to binaural beats in the theta frequency range, you can access a state of profound relaxation, reduce stress and anxiety, and enhance your ability to tap into your subconscious mind.

Alpha Waves (8-14 Hz): Alpha waves are associated with a relaxed and calm state of mind, often experienced during meditation and light relaxation. Binaural beats in the alpha frequency range can help induce a state of tranquility, improve focus and concentration, and enhance creativity.

Beta Waves (14-30 Hz): Beta waves are present when we are awake and alert, engaged in focused attention and cognitive tasks. Binaural beats in the beta frequency range can help sharpen mental clarity, increase energy levels, and promote a sense of motivation and productivity.

Gamma Waves (30-100 Hz): Gamma waves are associated with heightened perception, peak performance, and expanded consciousness. Listening to binaural beats in the gamma frequency range can enhance cognitive function, boost mood, and promote feelings of interconnectedness and spiritual awakening.

Manifestation and Binaural Beats: Beyond stress reduction and relaxation, many people also use binaural beats as a tool for manifestation. By aligning your brainwaves with specific frequencies associated with abundance, creativity, and positivity, you can enhance your ability to attract your desires and manifest your goals. Whether you're visualizing your dream career, envisioning loving relationships, or manifesting financial abundance, incorporating binaural beats into your manifestation practice can amplify your intentions and bring them into alignment with the universe's energetic flow. By combining the power of intention with the resonance of binaural beats, you can accelerate the manifestation process and bring your dreams to fruition more effortlessly. So, the next time you set out to manifest your desires, consider adding binaural beats to your toolkit and watch as the universe conspires to support your intentions.

So how can binaural beats specifically benefit women?

For starters, binaural beats offer a natural and non-invasive way to reduce stress, promote relaxation, and enhance overall well-being. Whether you're juggling a busy career, managing family responsibilities, or simply seeking moments of self-care, incorporating binaural beats into your daily routine can provide a much-needed respite from the chaos of everyday life.

Furthermore, binaural beats can be a valuable tool for meditation and mindfulness practices, helping women cultivate inner peace, clarity, and self-awareness. By tuning into the frequencies that resonate with your desired state of consciousness, you can deepen your meditation practice, quiet the mind, and connect with your inner wisdom.

Additionally, binaural beats can aid in improving sleep quality, which is crucial for women's overall health and well-being. Whether you're struggling with insomnia, experiencing restless nights due to stress or anxiety, or simply looking to enhance the quality of your sleep, incorporating delta and theta frequency binaural beats into your bedtime routine can promote relaxation and facilitate a deeper, more restorative sleep.

In summary, binaural beats offer a powerful yet accessible tool for women to reduce stress, enhance meditation, improve sleep, and cultivate inner peace. By harnessing the innate power of sound and frequency, we can tap into our natural state of balance and harmony, empowering us to live our lives with greater ease, joy, and fulfillment.

So why not give binaural beats a try? Plug in your headphones, press play, and let the soothing sounds guide you on a journey of self-discovery and transformation. Plus, stay tuned for our upcoming manifestation binaural beats, designed to amplify your intentions and accelerate your manifestation practice. 

Want to be the first to know when they're available? Join our waiting list below and be among the first to experience the power of manifestation with binaural beats.

Click Here to…Join the waiting list for our upcoming manifestation binaural beats!

Founder’s Tuesday’s

Founder’s Tuesday’s

"Share Your Journey, Inspire Others!” 🌟

Have a story worth sharing? We believe every journey is a masterpiece waiting to inspire. 🌠

Your experiences, your successes, your challenges - they all have the power to empower others on their transformational path. Let your voice be the guiding light for our community.

Join Founder Tuesday's and tell your remarkable tale. 🚀

Together, we'll amplify the voices of strong, successful women. Your story could be the beacon someone's been searching for. Ready to make a difference? Share your story today! ✨

Connect with us at Link

P.S.- Do you have a story about you, your business, a task, or a project that you were successful at that you want to share with the community? Drop us a line at: [email protected] and a LOL team member will follow-up with you.

P.P.S.- Do you like the newsletter? Why not refer one of your friend’s who would also like it? Click on this referral link

The Passion Journal (2 minute read)

Click Here to Order Your Passion Journal

I'm Mechel Miller—warrior, dreamer, and the driving force behind the magic you're about to unfold. Welcome to the heartbeat of transformation—the "Passion Journal," your sacred companion for the next 90 days. This journal is more than just pages; it's a reflection of my journey—a journey from the ashes of adversity to the creation of a sanctuary where women like you can discover their power.

About Mechel Miller:

I am the creator of the Live Out Loud Membership Global Community—a vibrant connection of women aged 38-60 from all walks of life. My story took a turn when, at the prime of my life, I faced a near-death experience that crippled me for two years. In the wake of meningitis, I found myself, an accomplished dancer, educator, mother, spouse, mentor, and entrepreneur, unable to do anything for myself. To the world, I was successful, but to myself, I felt like a pitiful waste.

A Catalyst for Change:

In those moments of reflection during my road to recovery, I realized that the life I had been living wasn't truly mine. I had spent the majority of my life proving to everyone that I was generous, giving, and hardworking—yet, I wasn't fulfilled. That realization sparked a revolutionary decision: I was going to "Live Out Loud," no matter what anyone thought of me.

Creating the Live Out Loud (Vibrational) Sisterhood:

Amidst doubters who said I would never walk, dance, or work again, I persevered. I devoured self-help books, sought counsel, and traveled in search of an escape from my reality. It wasn't until I made up my mind to live on my terms that things changed. From the Live Out Loud Methodology, the Vibrational Sisterhood emerged—a community where women like you could share dreams, conquer challenges, and celebrate victories.

The Birth of the "Passion Journal":

With the sisterhood thriving and ShEvolution shaping lives, the need for a companion, a guide to capture the essence of personal transformation, became clear. Enter the "Passion Journal"—your 90-day roadmap to navigate the highs and lows, triumphs, and breakthroughs. It's more than a journal; it's your personal narrative, the stepping stones toward your transformative journey.

Your Transformative Journey:

Now, this "Passion Journal" is your canvas, an extension of my mission—to create a safe space where your journey of empowerment takes flight. Each page is an invitation to embrace your dreams, conquer challenges, and celebrate victories. Consider this journal your companion, your friend, and a piece of the community I've poured my heart into.

Your Story Unfolds:

You've likely faced challenges, maybe even tried everything with no success. That's why I developed the “Live Out Loud” methodology—to help you go from failure to triumph. To help you vibrate at such a high frequency that you attract the things you want in your life.