Note From the Author

Listen to Your Body  (2 minute read)

Hello everyone,

This week, I want to share a personal reminder about the importance of self-care. Recently, I found myself under the weather after a busy week supporting my family and friends. It was a stark reminder of how easy it is to put our own needs on the back burner.

Despite the rush of daily tasks and responsibilities, my body sent me a clear message—I needed to slow down and take care of myself. After ignoring initial signs like a sore throat and body aches, I ended up with a severe bout of illness that forced me to stop completely. It wasn’t COVID-19, thankfully, but it was enough to knock me off my feet.

My recovery journey has been a vivid lesson: Our bodies know what they need, and they communicate with us, though we often miss the signals until they turn into a scream for attention. This episode reminded me that taking time to rest and heal isn't just important—it's essential.

As we continue to navigate through our busy lives, let’s make a collective effort to listen more attentively to what our bodies are telling us. Whether it’s taking a short break during a hectic day, prioritizing sleep, or simply staying hydrated, small acts of self-care can make a big difference in how we feel and function.

Remember, taking care of yourself isn’t just about recovering when you're sick—it's about making small, daily choices that keep you at your best.

Stay healthy and live out loud!

Warm regards,

Mechel

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Founder’s Tuesday-Spotlight on Treva Bendy, Author, Training Lounge & ELearning Education Coach (3 minute read)

Exciting News: Pre-register today. You’re Invited: Get Ready to Party at the Digital Launch of the Live Out Loud Journal (2 minute read)

Celebrate National Women’s Health Week: May 12 - 18 - (3 minute read)

Empowering Women in their Health Care Journey: Overcoming Challenges (3 minute read)

Holistic Solutions for Migraine Headaches: Stretch Your Way to Relief (4 minute read)

Recipe of the Week: Banana Bliss Energy Bites (3 minute read)

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

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

Founder’s Tuesday-

Get ready to dive into the excitement of "Founder's Tuesday's" - a special rendezvous within the Live Out Loud Newsletter where we celebrate the incredible women of our sisterhood. Brace yourself for an adventure as we spotlight the movers, shakers, and boundary-breakers who are leaving their mark in the community, launching bold ventures, and sharing pearls of wisdom. Join me every Tuesday as we uncover the inspiring stories and triumphs of these phenomenal women, showcasing their unique journeys of living out loud.

Spotlight: Treva Bendy, Training Lounge & eLearning Education Coach

This week, I’m absolutely thrilled to put the spotlight on Treva Bendy, not just a dynamic leader in instructional design but also a fellow G.O.A.T. I’ve had the pleasure of teaming up with under the Justin Burns Digital Marketing Launch program. Treva, a University of Houston alum, has brilliantly fused her industrial engineering background with her passion for eLearning to empower others. Her journey is a powerful testament to passion meeting purpose.

Raised in the culturally rich cities of New Orleans and Houston, Treva has been captivated by the transformative power of instructional design—making learning not just easier, but genuinely enjoyable. Her innovative approaches have earned accolades from major clients like ConocoPhillips and BP, where she’s turned complex ideas into engaging, educational experiences.

More than a master of her craft, Treva is also an author of inspiring works like "Transforming Within" and "Mindset Shift," guiding new designers through the emotional landscape of career evolution. The Training Lounge, her creation, stands as a beacon for those entering the field, offering a community where both newbies and pros can thrive under her mentorship.

Are you ready to dive into a career that transforms lives through learning? Check out www.TheTrainingLounge.com, and perhaps you’ll find yourself, like me, fortunate enough to team up with a G.O.A.T., holding each other accountable as we reach new heights.

You're Invited: Register TODAY for the Digital Launch of the Live Out Loud Journal! (2 minute read)

Hey there, Hey there, fellow dreamer!

Picture this: an evening filled with laughter, inspiration, and the chance to ignite your passions like never before. That's what awaits you at our Live Out Loud Journal Launch Extravaganza! But here's the catch: space is limited, and we'd hate for you to miss out on all the magic. So, why wait? Register now, secure your spot, and let's embark on this transformative journey together. Trust us, you won't want to miss it!"

📅 Date: May 23rd 🕖 Time: 7:00 p.m. - 8:00 p.m. EST

During this interactive event, you'll learn:

✨ Tips and tricks for using the Digital Journal to ignite your passions and live with purpose. ✨ How to make the most of your journal on the go, from anywhere in the world. ✨ Inspiration to help you unleash your inner spark and embrace every moment.

Plus, don't miss our live raffle for a chance to win amazing prizes, including a FREE copy of the Live Out Loud Digital Journal!

Save your spot now and get ready to live out loud! 🎉✨

[Pre-register HERE]

Can't wait to see you there!

With boundless excitement, Mechel Miller

Celebrate National Women’s Health Week - May 12 - 18, 2024 (3-minute read)

🌸 Celebrate National Women’s Health Week - May 12-18, 2024 🌸

It's that time of year again - National Women’s Health Week is here! Starting on Mother’s Day, we come together to celebrate and empower women and girls to take charge of their health journeys.

This year, the theme is "Empowering Women, Cultivating Health: Celebrating Voices, Wellness, and Resilience." It's all about celebrating the strength and resilience of women who have taken control of their health and encouraging all women to speak up about their health needs and concerns.

Here's what you can do to prioritize your health:

💬 Talk with Your Healthcare Providers Your health is important, so don't hesitate to have open and honest conversations with your healthcare providers about any questions or concerns you may have.

🔍 Regular Check-ups and Screenings Make sure to schedule regular check-ups, exams, and screenings to stay on top of your health and catch any potential issues early.

🍏 Healthy Eating Habits Fuel your body with nourishing foods and learn the basics of healthier eating habits. A balanced diet is key to feeling your best!

🏃‍♀️ Get Moving Make physical activity a priority by finding activities you enjoy and incorporating them into your daily routine. Remember, every little bit counts!

😌 Prioritize Your Mental Health Take time to prioritize your mental health and find healthy ways to cope with stress. Your mind and body will thank you!

💤 Healthy Lifestyle Choices Practice healthy behaviors such as getting enough sleep, making time to unwind, and avoiding harmful habits like smoking and vaping.

Together, let's embrace National Women’s Health Week and celebrate the beauty and strength of women everywhere. Here's to living our best, healthiest lives!

With love and wellness, Mechel

Empowering Women in Their Health Journey: Overcoming Challenges and Seeking Solutions: (4 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.

Empowering Women in their Health Journey: Overcoming Challenges and Seeking Solutions

Research reveals that women encounter unique challenges when accessing healthcare services. From delayed diagnoses to misunderstood symptoms, women navigate a complex landscape in pursuit of optimal health. Here are some common obstacles women face and strategies to overcome them:

1. Delay in Diagnosis: Women often find their symptoms overlooked or downplayed, leading to delays in identifying underlying health issues. Advocating for thorough evaluations and seeking second opinions can help ensure timely diagnoses.

2. Pain Management Disparities: Studies indicate that women experiencing pain are less likely to receive adequate pain relief compared to men. By communicating openly with healthcare providers about pain levels and treatment preferences, women can work towards effective pain management strategies.

3. Mental Health Misunderstandings: Physical health symptoms in women may be misattributed to mental health conditions like depression or anxiety. Seeking comprehensive assessments and collaborating with healthcare professionals can facilitate accurate diagnoses and appropriate treatment plans.

4. Weight Stigma: Negative assumptions about individuals in larger bodies can impact the quality of care received. Open discussions about weight-related concerns and advocating for compassionate, nonjudgmental care are essential in fostering positive patient-provider relationships.

5. Racial Bias: Women of color often encounter discriminatory attitudes and unequal access to healthcare resources. By advocating for culturally competent care and actively addressing disparities in healthcare delivery, women can work towards equitable treatment and improved health outcomes.

6. Research Disparities: Historically, medical research has underrepresented women, leading to gaps in understanding women's health needs. Supporting initiatives that prioritize gender-inclusive research and advocating for greater representation in clinical trials can help address this disparity.

7. Autoimmune Disease Challenges: Women are disproportionately affected by autoimmune diseases, often facing long diagnostic journeys and complex treatment regimens. Building a strong support network, staying informed about treatment options, and seeking specialized care can aid in managing autoimmune conditions effectively.

8. Reproductive Health Concerns: Conditions impacting women's reproductive systems, such as endometriosis and PCOS, frequently go undiagnosed or undertreated. Educating oneself about reproductive health issues, seeking out knowledgeable healthcare providers, and advocating for comprehensive evaluations are crucial steps in addressing these concerns.

Empowerment lies at the heart of women's health journeys. By proactively addressing barriers and advocating for their own well-being, women can navigate healthcare systems with confidence and resilience. Together, let's strive for a future where every woman receives the quality care and support she deserves.

Holistic Solutions For Migraine Headaches: Stretch Your Way to Relief

Today, we're diving into a topic that affects many of us: migraine headaches. These debilitating headaches can disrupt our daily lives and leave us searching for relief. While consulting with a healthcare professional is always essential, there are holistic approaches that can complement traditional treatments and provide relief.

Understanding Common Causes:

Migraine headaches can be triggered by a variety of factors, including:

1. Stress and Tension: Tight muscles in the neck, shoulders, and upper back can contribute to migraine pain.

2. Poor Posture: Spending long hours hunched over a desk or computer screen can strain the muscles and lead to tension headaches.

3. Lack of Movement: Sedentary lifestyles can exacerbate migraine symptoms, as physical activity helps improve blood flow and reduce muscle tension.

Stretching for Relief:

Here are four simple stretches you can incorporate into your daily routine to help alleviate migraine pain:

Regular Exercises:

1. Neck Rolls:

   • Sit or stand with your spine straight.

   • Slowly lower your chin towards your chest, then gently roll your head to the right, bringing your right ear towards your right shoulder.

   • Hold for a few breaths, then roll your head to the left.

   • Repeat 5-10 times on each side.

2. Shoulder Shrugs:

   • Sit or stand with your arms relaxed at your sides.

   • Shrug your shoulders up towards your ears, then release them down.

   • Repeat 10-15 times, focusing on relaxing the muscles with each release.

3. Upper Back Stretch:

   • Stand with your feet hip-width apart and clasp your hands together in front of you.

   • Extend your arms forward and round your upper back, tucking your chin towards your chest.

   • Hold for 15-30 seconds, breathing deeply into the stretch.

4. Forward Fold:

   • Stand with your feet hip-width apart and hinge forward at your hips, keeping your spine straight.

   • Allow your upper body to hang loosely towards the floor, letting your arms and head dangle.

   • Hold for 15-30 seconds, focusing on releasing tension in the neck and shoulders.

Seated Exercises:

1. Seated Neck Rolls:

   • Sit comfortably in a chair with your spine straight and feet flat on the floor.

   • Slowly lower your chin towards your chest, then gently roll your head to the right, bringing your right ear towards your right shoulder.

   • Hold for a few breaths, then roll your head to the left.

   • Repeat 5-10 times on each side.

2. Seated Shoulder Shrugs:

   • Sit comfortably in a chair with your arms relaxed at your sides.

   • Shrug your shoulders up towards your ears, then release them down.

   • Repeat 10-15 times, focusing on relaxing the muscles with each release.

3. Seated Upper Back Stretch:

   • Sit comfortably in a chair with your feet flat on the floor.

   • Interlace your fingers in front of you and extend your arms forward, rounding your upper back.

   • Hold for 15-30 seconds, breathing deeply into the stretch.

4. Seated Forward Fold:

   • Sit comfortably in a chair with your feet flat on the floor and knees bent.

   • Slowly hinge forward at your hips, allowing your upper body to lean forward.

   • Let your arms and head hang loosely towards the floor.

   • Hold for 15-30 seconds, focusing on releasing tension in the neck and shoulders.

Remember, these stretches are intended to complement traditional migraine treatments and should not replace medical advice. Listen to your body, and if any stretch causes discomfort, stop immediately.

Here's to finding relief and living out loud, even in the face of migraines!

With love and wellness, Mechel

Book a 30-Minute Wellness Session with Me

Ready to take your wellness journey to the next level? If you're looking for personalized guidance and support, I'm here to help. Book a 30-minute session with me, and together, we'll explore holistic approaches to healing, including navel pulling and other natural remedies tailored to your unique needs.

During our session, we'll discuss your health goals, address any concerns you may have, and create a customized plan to support your well-being. Whether you're seeking relief from specific symptoms or simply want to enhance your overall vitality, I'll provide you with the tools and guidance you need to thrive.

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

Recipe of the Week: Banana Bliss Energy Bites

(Take Action) (Meal Prep)

Discover a New Favorite with "Dish Delights"

Introduction: When those mid-day cravings hit, it's essential to have a snack that not only satisfies your hunger but also provides a boost of energy to power through the day. These Banana Bliss Energy Bites are the perfect solution! Packed with wholesome ingredients and bursting with flavor, they'll keep you feeling satisfied and fueled for hours.

Ingredients:

• 1 ripe banana, mashed

• 1/2 cup rolled oats

• 1/4 cup almond butter

• 2 tablespoons honey or maple syrup

• 1/4 cup dark chocolate chips

• 1/4 cup chopped nuts (such as almonds, walnuts, or pecans)

• 1/4 teaspoon cinnamon (optional)

• Pinch of salt

Prep Time: 10 minutes
Cook Time: 0 minutes
Total Time: 10 minutes
Servings: Approximately 12 energy bites

Nutritional Information (per serving):

• Calories: 110

• Protein: 3g

• Carbohydrates: 13g

• Fat: 6g

• Fiber: 2g

• Sugars: 6g

• Vitamin C: 2% DV

• Calcium: 1% DV

• Iron: 4% DV

• Potassium: 100mg

Instructions:

1. In a medium mixing bowl, combine the mashed banana, rolled oats, almond butter, honey or maple syrup, cinnamon (if using), and a pinch of salt. Stir until well combined.

2. Fold in the dark chocolate chips and chopped nuts until evenly distributed throughout the mixture.

3. Using your hands, roll the mixture into small balls, about 1 inch in diameter. Place the energy bites on a parchment-lined baking sheet or plate.

4. Once all the mixture is rolled into balls, transfer the baking sheet or plate to the refrigerator and chill for at least 30 minutes to firm up.

5. Once chilled, the energy bites are ready to enjoy! Store any leftovers in an airtight container in the refrigerator for up to one week.

Nutrient Breakdown:

1. Protein: Protein is essential for building and repairing tissues in the body, including muscles, skin, and hair. It also plays a crucial role in supporting the immune system and maintaining healthy hormone levels.

2. Carbohydrates: Carbohydrates are the primary source of energy for the body, providing fuel for daily activities and exercise. They are particularly important for brain function and maintaining blood sugar levels.

3. Fat: Healthy fats, such as those found in almond butter and nuts, are important for supporting cell growth, protecting organs, and absorbing certain vitamins. They also help regulate cholesterol levels and promote brain health.

4. Fiber: Fiber is essential for maintaining digestive health and regular bowel movements. It can help prevent constipation, regulate blood sugar levels, and lower cholesterol levels. Additionally, fiber promotes a feeling of fullness, which can aid in weight management.

5. Vitamins and Minerals: The recipe contains various vitamins and minerals, including vitamin C, calcium, iron, and potassium, which are essential for overall health and well-being. Here's how each contributes to the body:

- Vitamin C: Supports the immune system, promotes healthy skin, and aids in collagen production.

- Calcium: Important for bone health, muscle function, and nerve transmission.

- Iron: Essential for transporting oxygen in the blood and preventing anemia.

- Potassium: Helps regulate fluid balance, muscle contractions, and nerve signals.

By including a variety of nutrient-rich ingredients in your diet, such as those found in the Banana Bliss Energy Bites, you can ensure that your body receives the essential nutrients it needs to function optimally and maintain overall health and vitality.

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!

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.