10 Benefits of Self-Care

by Maria Koropecky, Ammolite Wellness Coach

I have recently walked my own life-changing Camino in Spain and I firmly believe I could not have gone on my adventure and climbed those mountains without practicing self-care first.

I’m a new woman!

Maria Koropecky Ammolite Wellness Coach.
Maria Koropecky, Ammolite Wellness Coach

In the months preceding my big trip, I made self-care my priority.

  1. I practiced my easy version of Intermittent Fasting and managed to release over 11 kilos (25 pounds)
  2. I built up my physical strength by working out and going on long wellness walks in my neighbourhood
  3. I also looked under the hood and re-calibrated my mindset. I started telling myself a new, more empowering story and my life changed exponentially, for the better!

Now, I continue to practice self-care in one shape or other every day and it’s part of my lifestyle.

Self-Care Works!

Self-care is any activity – like applying cream on your hands, or writing in a journal, or admiring a flower – that we do deliberately – in order to take care of our mental, emotional, spiritual and physical health.

Just to be clear, self-care is NOT being:

• lazy
• egotistical
• selfish
• self-centered
• narcissistic
• and it’s not another chore for you to get through!

(Not) All about me.
Self-Care is NOT being lazy, egotistical, selfish or narcissistic.

The benefits of self-care are far reaching!

10 Benefits of Self-Care

1. Peace of Mind

Self-care is about giving yourself attention, kindness and nourishment so you can be at peace with yourself and be present for your loved ones.

2. Compassion

Self-care starts from within and practicing self-care allows you to give yourself compassion and love – love that doesn’t depend on something or someone outside of you.

two green hearts.
Start with self-compassion. Photo by Maria Koropecky, Ammolite Wellness Coach

3. Healing

Self-care is a self-generating fountain and the beauty is, you are being both the giver and the receiver of loving kindness at the same time! You are both the healer and the healed!

4. Higher Self-Worth

Self-care is giving yourself the message that you are loveable, and you are worthy, and you matter, and you are safe, and you are enough – because that is the Truth!

5. Increased Longetivity & Quality of Life

One of my favourite clients, Myrtle, turned 102 in 2019! Myrtle is an inspiration to everyone she meets and if I ever reach my 100’s, I hope my quality of life is like hers and I hope yours is too. On-going self-care can really make a huge difference in the long run.

Happy New Year!

6. Friendlier Neighbours

Another bonus from self-care is when people see you taking care of yourself and treating yourself with kindness, they will treat you well also. If you carry yourself in a healthy way and believe you are worth it, others will mirror your positivity back to you and will be more friendly towards you.

7. Leadership

Also, when people start noticing your progress, they may even start to model your example (people like your kids, friends and co-workers) which will improve their health and relationships, and then the idea of self-care will ripple throughout the world, making the world a better place for us all.

8. Fun

Self-care is also fun! Can you picture yourself blending essential oils, or taking photos of flowers, or riding your bike like you did when you were a kid?

Man jumping fence.
Self-Care gives you the freedom to fly! Photo by Brodie Vissers, Burst

9. Freedom

Being healthy in body, mind and spirit gives you freedom to explore your world in whatever way you want. Self-care helps you let go of the shackles that have been weighing you down and allows you to travel light.

10. Giving from your Abundance

Ultimately, self-care is a way to fill up your own well and keep it replenished, so you can give to others from the overflow and from your abundance! That means, no more scraping from the bottom of the barrel!

Who is into giving from your abundance?

This is just the tip of the iceberg of what is available to you once you start practicing self-care!

Good News!

I have created a 21-Day Self-Care Challenge
to help you with your self-care and
it starts on Monday, December 2, 2019!

Take the 21 day self-care challenge and start 2020 with a bang!
Sign up today!
Sign Up Today

Just in time for the new year, the big 2020!

Here’s your chance to design your own custom self-care plan to calm your nerves and improve your health and start 2020 – a new year and a new decade – with a bang!

Bonuses for participating in the 21-Day Self-Care Challenge

  1. You will have an at-a-glance calendar of all of the daily self-care activities
  2. We will meet each day on Zoom at 12pm Mountain Time for a 15-minute check-in and energy boost
  3. You will have access to the 21-Day Self-Care Challenge Facebook group
  4. You are invited to schedule 2 complimentary, on-the-house, 60-minute wellness coaching sessions with me, Maria, in January 2020 (value of $450 CAD)
  5. And, by the end of this 21-Day Challenge, you will feel stronger, wiser, more vibrant and more empowered than ever before!
Sign Up Today

All of this for just $245 CAD!

Sign Up Today!

About the Author

Maria Koropecky is a certified Wellness Coach and Storyteller with a background in spa therapy and self-care.

Maria specializes in helping women and the men in our lives to gain CLARITY, STRENGTH and FREEDOM on the journey of life: CLARITY about their vision, STRENGTH to keep going and FREEDOM to live their life the way they want.

Currently, Maria is looking to expand her reach and help others achieve their own wellness goals. Please visit MariaKoropecky.com to book your next Wellness Coaching session with Maria today.

Other Must-See Related Posts from the Ammolite Goddess Blog!

Self-Care Ideas for Each Type of Intelligence

Is Self-Care Selfish?

7 Inspiring Celebrity Self-Care Quotes

How to Get Funding for your Wellness Coaching Sessions with Maria

Maria Koropecky Wellness Coach & Storyteller.
Contact Maria today!
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My Day of Wellness in Kananaskis

By Maria Koropecky, Ammolite Wellness Coach

My life has been a whirlwind of activity for the past couple of months!

First, I travelled to Spain and walked my Camino in September. It was an amazing, life-changing experience and I’m so grateful I had the freedom to take the time in my life to do it.

I’m currently writing a novel about my Camino so stay tuned for updates!

Upon my return to Victoria, BC, I quickly packed up all of my worldly possessions into my car and drove across the Rocky Mountains to move to Calgary, Alberta in October!

BC Mountains behind me. Photo by Maria Koropecky Ammolite Wellness Coach.
BC Mountains behind me! Photo by Maria Koropecky Ammolite Wellness Coach.

The very next day after landing in my new home in Calgary, I got back into my car and made the short trip West to Kananaskis, AB for a Day of Wellness with Evolve Retreat Co!

I’m so glad I made the effort to brave the Rockies in October and come all this way to attend this wellness event! I really needed to practice some well-deserved self-care!

Kananaskis, Alberta is the perfect setting for a wellness retreat!

Tucked within the clear-cut Rocky Mountains, the Village of Kananaskis is a splendid gem! Perhaps you might have heard about Kananaskis during the 1988 Calgary Olympic Games.

My Day of Wellness took place at Crosswaters Resort, which features newly- renovated guest suites, four restaurants, conference facilities, a wellness spa, and access to amazing hiking trails with spectacular views!

I got my fill of mountain fresh air!

When I first arrived at 10:15am, I was warmly welcomed by the Evolve Retreat Co. team, especially the Retreat Coordinator, Tina Green.

We started the jam-packed day with a meditation with Yoga & Mindset Coach, Marin McCue. She invited us to tune into a word or intention to keep in mind during the rest of the Day of Wellness and my word was “freedom.”

From there, we were asked to choose one to three cards that were arranged on the floor that best described our experience in that moment.

I stepped out into the hallway where the cards were and I immediately had the sense to turn to my left. Right away I saw a card that spoke to me. I picked it up and didn’t need to look at the rest!

Zipper card.
“Walking into an unknown future is like walking into an ever-opening zipper!”
~ Maria Koropecky, Ammolite Wellness Coach

I chose this abstract card because two mornings earlier, my last night in Victoria, right before my solo Rocky Mountain road trip, I was thinking that walking into an unknown future is like walking into an ever-opening zipper!

I was reminding myself that I just needed to trust that with every step forward, the path would unfold naturally. It’s a wonderful space to be in!

From that insightful activity, we headed to the tennis courts where we had an exhilarating workout with celebrity fitness trainer, Tommy Europe, and I felt so blessed to be there!

There’s nothing like running around outside and getting your heart-rate up in the company of a bunch of friendly, smiling people, surrounded by green pine trees, grey chiselled mountains, and endless blue skies!

That’s the picture of wellness for me!

We had a lovely lunch at Forte Restaurant and then we went on a nature hike where I tasted Juniper Berries. Yes, they taste like Gin!

We were able to connect to the Earth while sitting on a cool, green, grassy slope while listening to the wind and the birds and a beautiful, guided meditation, lead by Yoga & Adventure Guide, Kristen Stuart.

Nature Hike near Crosswaters Resort.
Can you see the shape of the blue cat in the sky?
Photo by Maria Koropecky, Ammolite Wellness Coach

To me, I felt the outstretched valley and the surrounding mountains, like arms wide open, were saying, “Welcome!” I know I have come a long way and although there may be another mountain to climb ahead of me, now it’s time to rest in the valley of receiving and enjoy the fruits of prosperity that I’ve been working so hard for.

And the blue cat shape in the sky is a nice touch, if I do say so myself.

Later, our group returned to the conference room where we joined the
5-day retreat group and learned about Nutrition with Registered Dietician, Melissa Goldsmith.

Her presentation, which included tasty smoothies and freshly-made Evolve Energy Bites, was followed by an eye-opening workshop on sleep with Medical Director, Ingemaud Gerber.

And then, with mellow, sweet sounding, live, cello music performed by Erin Beach playing in the background, we rested on our yoga mats and retreated inward to activate our Solar Plexus and Heart Chakras in a Yoga Nidra experience lead by Yoga & Adventure Guide, Sarah Harvie.

Very deep and relaxing!

And as night fell upon the mountains, once again it was time to eat, so we headed to the Cedar Room and enjoyed great conversations and a delicious and nutritious meal prepared by Crosswaters Resort chefs.

All in all, I had a beautiful and inspiring Day of Wellness in Kananaskis and I highly recommend Crosswaters Resort and Evolve Retreat Co!

And now that I’m back in my new home in Calgary, I’m ready to walk into my future with arms wide open!


About the Author

Maria Koropecky is a Wellness Coach and Blogger who specializes in self-care. Maria is currently accepting new wellness coaching clients. If you’d like spiritual guidance on this topic, please make an appointment for a 30-Minute Consultation or a Crystal Mapping session with Maria today!


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Other Must-See Related Posts from the Ammolite Goddess Blog!

Here Comes the Sun!
7 Inspiring Celebrity Self-Care Quotes

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Self-Care Ideas for Each Type of Intelligence

by Maria Koropecky, Ammolite Wellness Coach

When you hear the word “intelligent,” what comes to mind?

Toronto Reference Library
Love the Toronto Reference Library! Photo by Matthew Henry, Burst

Brainy, whiz kid, genius, prodigy, brilliant, smart, or my personal favourite, rocket scientist…

I always think, “good at math” first but I know there’s way more to intelligence than being able to ace a calculus exam.

Chances are that if you weren’t good at “reading and writing and ‘rithmetic” (as the old song goes), you felt like something was wrong with you and school was a chore that you had to endure until you could escape.

Sadly, many people slip through the cracks and never graduate even though they’re smart and brilliant in their own way.

What if our education system nurtured and celebrated kids with different intelligences other than the traditional, linear thinking ones?

What if kids with a knack for growing vegetables in a garden, or reading other people’s energy, or inventing new games to play, had room to explore their talents in the classroom, too?

In 1983, American psychologist, Howard Gardener, described 9 types of intelligence:

  • Naturalists (like animals and plants)
  • Musicals (like playing with sounds)
  • Logical-Mathematicals (are good with numbers and problem solving)
  • Existentials (will ask life’s big questions)
  • Interpersonals (are people-people)
  • Bodily-Kinesthetics (are physically coordinated)
  • Linguistics (like playing with words)
  • Intrapersonals (are self-aware)
  • Spatials (can visualize in 3D)

If any of these intelligences resonate with you, I’ve come up with a list of self-care activities that you can weave into your life – starting today – that will play to your strengths and preferences and will be like music to your ears!

Honouring and understanding your own intelligences and ways of being and of perceiving the world, is empowering!

And if you happen to stumble upon a self-care activity and a career that speaks directly to your intelligence, you’ll feel like you’ve hit the jackpot and you’ll be able to soar to new heights!

1. Naturalist Intelligence

Naturalists relish interacting with the natural world and have an affinity for plants, animals, rocks, and Mother Earth.

Good Careers: Botanist, Chef, Geologist, Naturalist, Veterinarian, Wilderness Guide

Self-Care Ideas: going on a nature walk, wearing crystal jewellery, petting a cat or dog

Maria Koropecky Ammolite Wellness Coach with Dragonfly.
Naturalists have a way of communicating with wildlife.

2. Musical Intelligence

Musical geniuses have rhythm! They work with sound and can create emotional responses by changing notes, pitch, rhythm, timbre, and the tone of a song. They’re also sensitive listeners and can pick up on nuances others may miss.

Good Careers: composers, conductors, folio artists, musicians, performers, rock stars, song writers

Self-Care Ideas: going to a concert, listening to music, writing poetry, singing in a choir, playing an instrument

3. Logical-Mathematical Intelligence

Logical-mathematical intelligence is the ability to solve problems by coming up with theories then calculating, quantifying, and figuring out the number sequences that work. Math is the language of the Universe and it helps us to perceive relationships, connections, and patterns and it brings abstract concepts to life.

Good Careers: accountants, bakers, computer programmers, detectives, entrepreneurs, financial advisors, inventors, mathematicians, realtors, scientists.

Self-Care Ideas: Working on a crossword puzzle, reading a murder mystery book, organizing a collection

4. Existential Intelligence

Existential Intelligence is about asking the deep questions of human existence like: What is the meaning of life? Where do we go when we die? and How did this whole she-bang start?

Good Careers: astronomers, life coaches, monks, nuns, philosophers, priests, rabbis, spiritual teachers, writers, yogis

Self-Care Ideas: Looking at the stars in the night sky, meditating, journaling, travelling to sacred places

Saint Mother Teresa 3rd class relic.
Saint Mother Theresa

5. Interpersonal Intelligence

People with Interpersonal intelligence are good with people and have the ability to connect and communicate well with others. People-people are the leaders among us, know how to read feelings and motives, and are good at influencing others.

Good Careers: actors, life coaches, politicians, social workers, teachers, talk show hosts

Self-Care Ideas: hosting a party, putting on a play, talking with friends, teaching concepts to another person

6. Bodily-Kinesthetic Intelligence

People with Bodily-Kinesthetic intelligence are very aware of how their body moves through space and time. It’s about having hand-eye coordination, dexterity, and balance. It’s also about learning by doing and feeling.

Good Careers: athletes, dancers, magicians, massage therapists, personal trainers, surgeons

Self-Care Ideas: dancing, getting or giving a massage, playing a game of tennis

7. Linguistic Intelligence

People with Linguistic intelligence have the gift of the gab and also write well. They have the ability to express ideas and concepts in meaningful ways. They like communicating with all kinds of people and playing with words – for Linguistics, puns are fun!

Good Careers: journalists, life coaches, novelists, poets, public speakers, standup comics

Self-Care Ideas: journaling, reading, telling stories, writing a blog post

Journalling is very therapeutic. Photo by Samantha Hurley from Burst

8. Intra-personal Intelligence

Intra-personal intelligence is a personal awareness. It’s the ability to understand and appreciate your own thoughts and feelings and by extension, the human condition.

Good Careers: astronomers, life coaches, monks, nuns, philosophers, priests, rabbis, spiritual teachers, writers, yogis

Self-Care Ideas: meditation, reading, taking a yoga class, travelling, writing

9. Spatial Intelligence

Spatial intelligence is the ability to visualize in three dimensions. People with this intelligence are the artists among us and they can rotate an object in their imagination and see it from all angles, as if they’re physically holding it in their hands.

Good Careers: architects, artists, designers, engineers, painters, pilots, sailors, sculptors

Self-Care Ideas: Day dreaming, doing a jigsaw puzzle, drawing pictures, play a game of pool, walking a labyrinth

sketching heart in book.
Artists help us see new perspectives!

How many of these intelligences do you recognize in yourself?

Hopefully my summaries of the 9 Intelligences will help you gain some personal awareness of what makes you special and unique in our diverse world.

I’m sure you’ll find that you have an affinity for more than one of these intelligences and they each complement each other in some way.

The truth is, you can be successful in life with any combination of these intelligences.

Don’t ever let anyone else make you feel bad or wrong about your unique talents and gifts and your way of processing information! The world needs what you have to offer, so shine your light!

Whenever you feel down, keep this in mind: If we were all just good at math, the world would be a really boring place!

Keep Art and Jim in school!

About the Author

Maria Koropecky is a Wellness Coach and Blogger who specializes in self-care. Maria is currently accepting new wellness coaching clients. If you’d like spiritual guidance on this topic, please make an appointment for a Crystal Mapping session with Maria today!

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I Love Myself, Therefore…

by Maria Koropecky, Ammolite Wellness Coach

Several years ago around 2005, I was working as a housekeeper at a fancy B&B and I started to develop a sore shoulder from vacuuming too much. Occupational hazard, I guess. 🙂 The dull ache was interfering with my availability for work, so I went to see a healer called Magdalena.

Magdalena introduced me to energy healing and come to think of it, I haven’t had any problems with my shoulder since.

I remember after my visit with Magdalena, she read Louise Hay’s “Self Love Affirmation” to me and I have re-read the words and have thought about what self love looks like many times over the years.


I Love Myself, Therefore

Deep at the center of my being, there is an infinite well of love.
I now allow this love to flow to the surface. It fills my heart, my body, my mind, my consciousness, my very being, and radiates out from me in all directions and returns to me multiplied. The more love I use and give, the more I have to give. The supply is endless. The use of love makes me feel good, it is an expression of my inner joy.
I love myself; therefore, I take loving care of my body. I lovingly feed it nourishing foods and beverages, I lovingly groom it and dress it, and my body lovingly responds to me with vibrant health and energy.
I love myself; therefore I provide for myself a comfortable home, one that fills all my needs and is a pleasure to be in. I fill the rooms with the vibration of love so that all who enter, myself included, will feel this love and be nourished by it.
I love myself; therefore I work at a job I truly enjoy doing, one that uses my creative talents and abilities, working with and for people I love and who love me, and earning a good income.
I love myself; therefore, I behave and think in a loving way to all people for I know that that which I give out returns to me multiplied. I only attract loving people in my world, for they are a mirror of what I am.
I love myself; therefore I forgive and totally release the past and all past experiences and I am free.
I love myself; therefore I live totally in the now, experiencing each moment as good and knowing that my future is bright and joyous and secure, for I am a beloved child of the Universe and the Universe lovingly takes care of me now and forever more.
And so it is.

~ Louise Hay, You Can Heal Your Life

Thank you, Louise Hay. There’s so much around self love to explore including:

  • self care
  • self acceptance
  • self worth
  • self esteem
  • self respect
  • self compassion
  • self healing
  • self forgiveness
  • self talk
  • giving thanks
  • being present, and
  • divine love.

What would it be like if you were to feel incredibly loving toward yourself?

One day I asked myself this question in my journal and this is the answer I received:

Show up and dance with me!

What if I felt like I AM an empowered woman of the Universe, standing strong and wise, first? What if I presented myself as a whole being, fully and completely loving, trusting, and accepting myself in this grande Universe now?

I’d be smiling. I’d be taking action steps from a place of strength and power. I’d feel lighter. I’d trust myself and my footing, I’d trust the moment, I’d trust my partner, and I’d trust the music that surrounds us and is within us. That would be amazing!

OK. Let’s be amazing!

Maria Koropecky, Ammolite Wellness Coach

Self love is a radical concept!

In my experience, people have been talking about self love for years, but I’d like to put my own spin on it. It’s not enough to know about self love; now’s the time to actually feel it for yourself.

So how do you go about loving yourself and how do you know you love yourself?

I used to find it hard to believe myself when I said to myself, “I love you, Maria.”

I also didn’t acknowledge or even remember all of the things I did that would be considered acts of self love, like

  • leaving an unhealthy situation, or
  • writing in my journal, or
  • paying my bills on time, or
  • choosing wholesome, organic vegetables over potato chips, or
  • not putting poison into my body like cigarette smoke or alcohol, or
  • putting on sunscreen before I walk outside, or
  • any number of seemingly little things that add up over time.

I couldn’t quite feel the love even though I had been taking pretty good care of myself.

Then something clicked! I realized I wasn’t using my own personal love language!

You’re probably familiar with the book, “The Five Love Languages: How to Express Heartfelt Commitment to Your Mate” (1992) by Gary Chapman.

As a refresher, Gary Chapman’s, 5 Love Languages that help people express and experience love are:

  1. receiving gifts
  2. quality time
  3. words of affirmation
  4. acts of service, and
  5. physical touch.

How do you like to show your love to the people and animals in your life? Your go-to’s are a clue about how you can show love towards yourself and receive the message loud and clear!

I think revisiting “5 Love Languages” is a good place to start but this time, instead of expressing them to others, try applying them to yourself.

That’s what I did and you know what I figured out? My personal love language doesn’t exactly fit in any of these five categories. (I left a clue in my journal entry above about what my love language is).

Sure, I’m able to give and receive love by giving my time, energy, healing touch, or words of encouragement to myself and others, but what I personally really respond to is music!

Jazzercise front row center.

I love to sing and dance and I’ve had a soundtrack playing in the background of my life since day one with my mother singing to me.

I especially love it when I hear a song on the radio that speaks to whatever is going on in my life, as if angels were giving me a special message.

I didn’t realize how much I enjoyed singing and dancing until this past Easter when my sister-in-law, Veronica, and I had an impromptu, sing-a-long, karaoke (of sorts) evening together.

She was outside on the deck and I joined her. I started humming a tune and she asked, “What are you singing?”

Then she looked the lyrics up online and before we knew it, we downloaded a 1970’s-80’s playlist and were singing all kinds of songs including, Air Supply’s, “I’m all out of love” and Queen’s, “Bohemian Rhapsody.”

So fun!

We danced and sang at the top of our lungs and I pretended the trees were our audience. Any inhibitions I may have had blew away with the wind!

We didn’t care what the rest of the family was thinking or if the neighbours were bothered. It was truly a liberating and healing experience!

Thanks, Veronica for playing along! I’ll cherish that memory of us singing together for the rest of my life!

These days, music, singing, and dancing are the best ways for me to communicate straight to my own heart and actually feel love towards myself. It’s my way of giving and receiving love and feeling love from the inside out!

So, if I’m ever feeling low or discouraged, I sing my heart out! Singing songs allows me to feel the love and once again, I know deep down in my heart that I love myself unconditionally.

I am lovable and worthy.
“I am lovable & worthy.” Photo by Maria Koropecky, Ammolite Wellness Coach.

Once I started singing outloud and dancing like when I was 6 years old, the more I began release some pent up emotions and to love myself on a deeper level.

No matter how you approach it, loving yourself is a powerful source for good! You have to love yourself first before you can truly enjoy the blessings of life.

If you don’t love yourself first from the inside out, you will have trouble creating what you want, and if you do find some success, you will not feel fulfilled.

Don’t settle for a dull, ho hum, or uninspired existence.

Remember to love yourself first!

If you’d like to know the best recipe for an amazing life,

  • contemplate the idea of self love,
  • communicate to yourself in your own love language, and
  • love yourself wholeheartedly!

And on that note, I’d like to add to Louise Hay’s lyrics from above:

I love myself; therefore, I sing and dance to my heart’s content!

How about you? Do you like music as much as I do? Do you have a favourite song that always lifts your spirits? Let us know in the comments!

About the Author

Maria Koropecky is a Wellness Coach and Blogger who specializes in self-care. Maria is currently accepting new wellness coaching clients. If you’d like spiritual guidance on this topic, please make an appointment for a Crystal Mapping session with Maria today!


Bonus Journaling Prompt

Bonus Journal Prompt.

We often forget the nice things we do for ourselves each day.

To keep the well of self love topped up and to remind yourself that you’re lovable, worthy, and enough just as you are right now, with or without this, that, or the other, consider exploring the topic of self love in your journal (along with your gratitudes, if you want).

Loving yourself has to come from you, for you – not from anyone outside of you.

Make the decision to know you accept yourself just as you are without looking to anyone else for validation, permission, or approval.

Keeping a journal of your self love journey is a sign of a healthy person. Journalling is not about beating yourself up for making mistakes, or complaining about the people in your life or what’s not working.

Part of loving yourself means building a positive case for yourself. You can start collecting evidence that you’re a wonderful and amazing person by recording all of the lovely things you do each day.

I know there’s something that you’ve done today already that is sweet and generous. The next time you catch yourself doing something kind and loving toward yourself, “Say, I’m going to put that in my journal!”

Each day in your journal, start with, “I love myself for…”

Like: “I love myself for taking the stairs instead of the elevator today.”
Or, “I love myself for the witty comment I said at work and everyone burst our laughing.”
Or, “I love myself for listening to my intuition.”

It all counts!

Add gratitudes to your list and you’re off to the races! Green lights all the way!

Keep a running list in your journal of positive things about yourself, such as favours you’ve done, positive qualities you have, and things you like about yourself and then you can refer to your list anytime you need a little boost in your self esteem.

The beauty is, eventually, you won’t need to find more reasons to love yourself and you’ll naturally reach a point where you’ll simply say, “I Love Myself.”

Wellness Coach Maria Koropecky Ammolite Coaching Home of Crystal Mapping.
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It’s Not Just About The Weight

by Maria Koropecky, Ammolite Wellness Coach

I know I’ve been talking a lot about my success with Intermittent Fasting lately and how I’ve been steadily losing extra body weight for the last few months.

Getting ready to run outside. Photo by Henry Geddes, Burst

But today I’d like to take this wellness topic from a different angle — namely the bathroom scale doesn’t tell the full story and my wellness coaching is not just about losing weight.

The bathroom scale is just one indicator of your overall health.

Aside from what the bathroom scale says, your efforts to improve your health may be showing up in other ways. Perhaps since you’ve started being more proactive about your health…

  • you’re feeling more confident and outgoing,
  • your clothes are fitting better,
  • you have more energy,
  • you’re sleeping better,
  • you have stronger muscles,
  • someone has noticed your efforts and gave you a compliment,
  • you’re getting along with your friends, family, and co-workers better these days.

For me, on top of shedding extra pounds that I gained from emotional eating over the last couple of years, now my skin in clearer, my hair is softer, my eyes are brighter, I fit into a smaller pant size, and I’m able to run outside for 27 minutes without stopping!

If you’re also experiencing any of these benefits as you’re making better choices for yourself, good for you!

Health and wellness is not just about the weight. Health and wellness is about feeling good about yourself!

As an Ammolite Wellness Coach, I sincerely want to help people feel stronger, wiser, more vibrant, and more empowered than ever before!

Remember: you are not a number. You are not your body weight.

And on that note, you’re not a pant size, hair colour, marital status, or dietary preference, or any other label you can think of. You are a real human being with all kinds of wonderful qualities to celebrate!

Health experts are now recommending keeping weight checks to a minimum, perhaps stepping on the scale as infrequently as once a week.

Body weight can fluctuate for many reasons like:

  • recent intake of salty foods,
  • recent intake of heavy, starchy, high carb foods,
  • recent intake of alcohol,
  • recent vigorous workout,
  • current level of hydration,
  • where you are in your menstrual cycle,
  • the weather,
  • time of year,
  • time of day, etc. etc.

And the calibration of the bathroom scale itself can also make a difference!

Sunbeam Vintage Bathroom Scale.
See, this scale isn’t even accurate to begin with! — Photo by Wellness Coach Maria Koropecky

Take for example, the above photo of this vintage Sunbeam bathroom scale — it doesn’t even start at zero!

It’s time to rethink our relationship with bathroom scales. They may not be so useful after all.

Bathroom scales are great when you’re making progress towards your goals but what if you’ve hit a plateau or if you’ve started going in the opposite direction of your goals?

Often times, the numbers on the scale are discouraging and they just make us feel bad about ourselves.

But seeing high numbers is not the time to throw in the towel!

While some people use bathroom scales for motivation to lose weight or gain weight, consider working with a Wellness Coach to help you stay on track with your wellness goals instead!

We can figure out ways to get through those rough patches together!

If you Constantly Weigh Yourself…

Living by what the scale says on any given day is a slippery slope.

Weighing yourself every day and being overly concerned with your body weight can lead to:

  • obsessing about food,
  • eating disorders,
  • poor body image,
  • binge eating,
  • starvation,
  • dehydration,
  • poor nutrition,
  • low self esteem,
  • unnecessary stress,
  • passing on the limiting beliefs to your children,
  • too many clothes in your closet that you don’t wear, and
  • missing out on social occasions because you don’t want to be tempted to overindulge.

I don’t think it’s worth all of the fuss with weighing yourself everyday because numbers on the bathroom scale don’t tell the full story.

A Little Experiment

A few years ago, I was weighing myself everyday on a digital scale. I noticed that my weight would be lower in the mornings and higher in the late afternoons.

Also, if I didn’t like the number, all I had to do was press a few buttons and fiddle with the settings on my scale and my weight would fluctuate up to 3 pounds within a few minutes. I’d often take the best out of 3 measurements that were all over the map.

One time, I did an experiment and I weighed myself before my shower and again just after my shower just to see what would happen.

Guess if my weight changed at all.

To my surprise, I actually lost weight after my shower! So much for being water-logged.

It just goes to show that the numbers on the scale don’t really mean that much.

home gym workout.
Stretching after a workout. Photo by Jeanette Hunt.

How to Measure your Progress without a Bathroom Scale

Start by being kind to yourself and practice self-compassion. Focus on what you want to create for yourself and be grateful for everything you can think of!

Judging yourself or comparing yourself to other people or even your younger self isn’t helpful.

The numbers on the bathroom scale don’t tell the full story by far!

Don’t let a few pounds or kilos here and there ruin your day or your new lifestyle!

Meanwhile, think about making an appointment with me, Maria, Ammolite Wellness Coach. You might be amazed at your results!

And for everyone out there who is working your asses off 🙂 congratulations for being more proactive about your health!

About the Author

Maria Koropecky is a Wellness Coach and Blogger who specializes in self-care. Maria is currently accepting new wellness coaching clients. If you’d like spiritual guidance on this topic, please make an appointment for a Crystal Mapping session with Maria today!

Wellness Coach Maria Koropecky Ammolite Coaching Home of Crystal Mapping.
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How to Get Funding for your Wellness Coaching Sessions with Maria

by Maria Koropecky, Ammolite Wellness Coach

Are you interested in working with a Wellness Coach but feel it’s too expensive?

Well, I have a solution that will put high quality wellness coaching within reach even if you’re living on a shoestring budget.

Since I started my wellness coaching business in 2015, I’ve wanted to make my wellness coaching accessible to as many people as possible, especially to people who would really appreciate and benefit from the coaching experience.

As a Wellness Coach, I sincerely want to help people feel stronger, wiser, more vibrant, and more empowered than ever before!

I quickly found out that signing up for wellness coaching sessions or programs is not a viable option for many people because the hourly rates just seem too high, no matter how amazing the coach and coaching is.

After years of scratching my head, I’ve finally found a way to offer my wellness coaching at a fair and affordable price to any Canadian, no matter their income level. It’s win-win!

Introducing Which Doctor!

I’m happy to announce that I’ve joined the Neurological Wellness Association (NWA) and am now a featured practitioner in Which Doctor, a practitioner network for wellness professionals in Canada!

The beauty is, Which Doctor bridges the funding gap for people who want alternative health treatments and services but would otherwise not be able to afford them.

Which Doctor is a legitimate way to get funding for your wellness coaching sessions with me, Wellness Coach Maria.

Simply Request Funding!

By clicking on the Request Funding button on my Ammolite Wellness Coaching website on the sidebar, you can get funding for your Wellness Coaching sessions with me – up to 95% of the cost!

Ammolite Wellness Coaching Wellness Coach & Mobile Spa Therapist Victoria Ammolite Wellness Coaching Wellness Coach & Mobile Spa Therapist Victoria

With Which Doctor…

  • Now there’s no excuse!
  • You don’t have to walk away from a good wellness coach anymore!
  • Saying “I can’t afford it” no longer applies!
  • Now you have green lights all the way…

So, what are you waiting for? Give me a call and let’s work together!

About the Neurological Wellness Association

The Neurological Wellness Association is a Canada-wide, not-for-profit, membership organization that provides access to alternative health services that are not currently paid for by the Canadian government.

So, if you’re someone who requires assistance with a serious health condition, (like being overweight which can lead to mobility issues, Diabetes, sleep disorders, or heart problems for example) you can go to the NWA website and find a wellness practitioner who can help you.

In the NWA healing community, you can view profiles, purchase products, make appointments, and even apply for funding for your treatments!

Just look for me, “Maria Koropecky, Victoria Wellness Coach & Mobile Spa Therapist,” in the Which Doctor practitioner network, on the Neurological Wellness Association page, and book an appointment.

Ammolite Wellness Coaching Wellness Coach & Mobile Spa Therapist Victoria Ammolite Wellness Coaching Wellness Coach & Mobile Spa Therapist Victoria

Anyone can be a member of the NWA group and anyone with a serious health condition and a need for financial assistance is eligible for a subsidy. There are paid and free memberships.

Membership also includes several other great benefits such as an excellent corporate cell phone plan and a wholesale health foods store.

Which Doctor showcases an array of health service providers in their directory like:

Creating Wellness ebook by Maria Koropecky.
Find my Creating Wellness ebook on Amazon!
  • Health Coaches
  • Life Coaches
  • Metaphysical Energy Healers
  • Massage Therapists (RMTs)
  • Traditional Chinese Medicine Providers
  • Care Givers
  • Hypnotists
  • Clinical Counselors
  • Naturopathic Doctors
  • Homeopaths
  • Chiropractors
  • Acupuncturists
  • Hearing Specialists
  • Optical Specialists
  • Dentists
  • Yoga Instructors
  • Personal Trainers

And now you can find me, Maria Koropecky, Victoria Wellness Coach & Mobile Spa Therapist, in the Witch Doctor practitioner network, also!

Neurological Wellness Association is growing across our country. Our intention is to create an alternative health services network for all Canadians to use.

NWA started in British Columbia in 2010. Initially the purpose of this group was to help promote the value of nutritional therapy for people who were living with neurological conditions but we’ve since found there’s a growing need in other areas as well.

We feel any service that has a health benefit for a person in need should be available. So, now there’s a health services network to fund services that aren’t on the government’s list.

When "I" is replaced with "we" even illness becomes wellness.

How the NWA Works

Health service providers in the network offer a discount on their services, typically this discount is 25%. That discount is available to any member of our service. People with resources pay $50 per year to join, people without recourses do not pay.

Individuals who are living with a serious medical condition can apply for funding for their chosen service, if they cannot afford the costs beyond the discount.

The approved funding can be anywhere from 5%-95% of the total cost of treatment, with the larger subsides going to the people in the most need. To date, subsides as large as $25,000 or as small as $7 have been covered.

Ammolite Wellness Coaching Wellness Coach & Mobile Spa Therapist Victoria Ammolite Wellness Coaching Wellness Coach & Mobile Spa Therapist Victoria

NWA will do what we can for any person regardless of diagnosis and we offer services as common as dental, counselling, or naturopathic visits. We also provide services that are uncommon such as metaphysical healers. Our role is to provide people with options and when a person decides to act, our role is to fund that person appropriately.

For more information on getting funding for alternative health treatments in Canada, please visit www.wellnessassociation.org.

I sincerely hope you look into NWA to help cover your wellness coaching sessions with me.

I’m looking forward to hearing from you! Maria

Wellness Coach Maria Koropecky Ammolite Coaching Home of Crystal Mapping.
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I’ve Changed My Business Name to Ammolite Wellness Coaching!

by Maria Koropecky, Ammolite Wellness Coach

Big News! Effective as of July 1, 2019, I’m so happy to announce that I’ve changed my business name from Crystal Clear Coaching to Ammolite Wellness Coaching!

Ammolite Wellness Coaching.

I hope you like the new name, Ammolite Wellness Coaching and logo I’ve created as much as I do! I particularly like how there are two m’s, two l’s and two s’s in the name!

The Symbol Works on 3 Levels:

In my mind, the symbol I drew for my Ammolite Wellness Coaching logo, works on three levels.

First, the colourful spiral represents the appearance of the rainbow-coloured Ammolite gemstone. Notice the rainbow pattern in the lines – it was a stroke of luck how I figured out how to do that in PhotoShop! – more on the significance of Ammolites here…

Second, the three-dimensional spiral path that travels and curves around a never-ending central point is both part of the structure of the Ammolite itself and is reminiscent of a labyrinth – more on the significance of spirals and labyrinths here…

Third, the circular shape in my Ammolite Wellness Coaching logo also looks like a brain which is a nod to mindfulness and to the modality and process of wellness coaching, as I see it! — more on the significance of wellness coaching here…

Pretty clever right?

Ammolite Wellness Coaching represents a fresh start for me and I’m looking forward to expanding my reach in the world with this new business name!

But rest assured, I’m keeping all of the good things from before, including the domain name www.MariaKoropecky.com (for now), Crystal Mapping, Colourful Self-Care, and high quality, Wellness Coaching sessions!

And even though I have a new business name, Ammolite Wellness Coaching, I’m still going to continue helping women and the men in our lives to feel stronger, wiser, more vibrant, and more empowered than ever before!

If you’d like to talk with me more about my Wellness Coaching services, especially if you’re interested in focusing on Intermittent Fasting and Wellness Walking to start, book an appointment for a Crystal Mapping Session today!

And let me know what you think of the new name, Ammolite Wellness Coaching and logo! I’d love to hear your thoughts!

Book an Appointment
Wellness Coach Maria Koropecky Ammolite Coaching Home of Crystal Mapping.
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Here Comes the Sun!

by Maria Koropecky, Wellness Coach

Go confidently in the direction of your dreams! Live the life you’ve imagined,

Henry David Thoreau
"Go confidently in the direction of your dreams. Live the life you've imagined," Henry David Thoreau
Maria standing on a rock at Sooke Potholes.
Photo by Mark Koropecky

Wherever you are on the planet, on this 21st day of June, I’d like to wish you a beautiful, sunshiny day, and a fun, busy, and productive summer!

Today is the day in the Northern Hemisphere when we get the most daylight hours in the whole year and it just inspires everyone to wake up, stretch, and go outside!

Sunshine and summertime go hand in hand. Sunshine brings golden yellow light into our lives and the colour of yellow is all about personal power, confidence, and ambition!

Tapping into cheery yellow energy, via standing in the sunshine and our own solar plexus, helps connect us to joy, belly laughs, our gut instinct, and the Divine Masculine.

Summer is the time of year to go out there and take action towards your goals and dreams!

Let the long, bright days of the summer season inspire you to go to work and be seen in the light of day for the talented person you are. Be confident expressing your creativity as you earn a living. Go ahead and work up a sweat, get in shape, and get a healthy tan!

The sun shines on all of us equally!

Alternatively, if we don’t have enough sunshiny, yellow, summertime energy in our lives, we may experience low self-esteem, poor vision, a big Ego, difficulty going to work, a hard time making decisions, problems with digestion, or anger or control issues.

If that’s the case, you can remedy those issues quickly by choosing self-care activities that will help you feel full of energy and confidence and will get you out of the house and out in the world at large!

To inspire you to go outside already, please enjoy the photos I took of sunshine in all of its glory when I went to Sooke Potholes with my brother and nephew on June 15, 2019.

Sooke River, BC
Sooke Potholes near Victoria, BC.
Photo by Maria Koropecky
sunlight thru trees at Sooke Potholes.
Sunlight through trees near Sooke Potholes.
Photo by Maria Koropecky
sunshine reflecting in the water.
Sunshine reflecting in the water showing us waves and particles!
Photo by Maria Koropecky
heart shaped pool at Sooke Potholes.
I couldn’t resist taking this heart-shaped photo at Sooke Potholes.
Photo by Maria Koropecky
Clear green water at Sooke Potholes.
Look how clear the water is at Sooke Potholes!
Photo by Maria Koropecky
sunlight thru tree near Sooke Potholes.
Notice the solar flares dancing in the leaves of this tall tree!
Photo by Maria Koropecky
sun reflecting in the water.
The sun insisted on getting into this picture!
Photo by Maria Koropecky
Amidst the tall trees.
Tree friends standing with me in this photo near Sooke Potholes.
Photo by Mark Koropecky

Ultimately, summer is the time of year to make hay while the sun shines!

So go out there and get busy! It’s your time to shine! You can rest all you want in winter. 🙂

Crystal Mapping Sessions

Is spending time in nature something you’re interested in? Would you like to have some spiritual guidance on this topic? Consider signing up for a Crystal Mapping Session with Spa Therapist and Wellness Coach, Maria Koropecky. Email Maria to book your Crystal Mapping Session today!

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Morning Turmeric Drink Recipe

by Maria Koropecky, Wellness Coach

I’m so happy to say that since I’ve stopped eating snacks and desserts three months ago, I’ve lost 20 pounds and am able to run 14 minutes straight on the treadmill!

If you’re curious to read the whole story, please read my blog post, “Intermittent Fasting: How I Lost 12 Pounds During Lent.”

Morning Turmeric Detox Drink Recipe.

Here’s a recipe for a warm Turmeric Drink that has helped me along. My friend told me about this concoction and although I don’t drink it every day, I believe it’s a good drink to put on the menu every now and then.

I personally like the sourness of lemon juice and apple cider vinegar but the honey certainly helps balance things out.

A note on honey — whenever you can, eat local honey made by local bees. It will help you get acclimatized to your environment and may even reduce your allergy symptoms! Thanks, Bees!

As for the Cayenne pepper — that special kick will help you absorb the Vitamin C and the nutrients in the drink, so make sure to include it in your recipe.

I hope you make this drink for yourself. If you do, let me know how you like it. And don’t think it’s just for the morning — I personally like to drink it at lunch time.

And if you want some wellness coaching in regards to losing extra body weight in a sustainable and healthy way, by all means, contact me and make an appointment. I’d be happy to share from my experience with Intermittent Fasting and Weight Loss.

Morning Turmeric Drink

Ingredients:

1 cup hot water
freshly squeezed juice from half a lemon
1 TB local honey (or real Maple syrup)
1-2 TB Apple Cider Vinegar (make sure it’s the kind with the “Mother”)
1/4 tsp Turmeric spice powder
pinch of Cayenne Pepper (or Black Pepper)

Method:

Boil the water. I like to set my kettle to 95 degrees Celsius. In the meantime, squeeze the juice from half a Lemon into a mug. Add Honey, Apple Cider Vinegar, Turmeric, and Cayenne Pepper. Pour the hot water into the cup over the rest of the ingredients. Mix, taste, adjust seasonings if necessary, and enjoy!

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Is Self-Care Selfish?

by Maria Koropecky, Wellness Coach

Is self-care selfish? No, no, it is not.

(Not) All about me.

Even though practicing self-care is not selfish, for some reason, many of us feel uncomfortable about putting ourselves first on our own list and taking the time to take care of ourselves.

We’ve got to turn this thinking around because at the end of the day, if we don’t nurture our own body, mind, and spirit, and take care of ourselves, like we would a child, a family pet, or a even a plant, we won’t have anything more to give to anyone else.

Self-Care vs. Selfishness

There’s a big difference in attitude between self-care and selfishness.

Self-care is about giving attention, kindness, and nourishment to yourself so you can be at peace with yourself and be fully present for the people you love.

Being selfish is about focusing solely on one’s own ego, interests, agenda, gains, and superiority without concern for anyone else’s needs or preferences.

Selfish people don’t think about giving to others. It just doesn’t occur to them.

But Don’t Give Too Much Either!

There are also people who want to give and are very generous — they’ll give the shirt off their back, so to speak, — but they don’t have enough for themselves.

Giving from a place of lack is also misguided. If you have an extra shirt and you’re not using it, than that’s one thing, share it with someone else if you want.

But if you only have one shirt and you give your one shirt to someone who already has a shirt, leaving yourself without any shirts, to face the elements without any cover, than there’s a problem.

If you’re scrambling and struggling while you’re trying to give to others, than you’re not being fair to yourself and eventually you’re going to burn out. And then what are you going to do?

Leaving yourself with some measly crumbs or with nothing at all is not what generosity and self-care are about. Sadly, people who are depleted give too much because they don’t feel like they’re enough.

I think abundance and scarcity are two sides of the same coin.
The opposite of scarcity is enough, or what I call wholeheartedness, vulnerability, and worthiness; facing uncertainty, exposure, and emotional risks; and knowing that I am enough,

~ Brené Brown

Say it with me: “I AM ENOUGH. I am enough and I am worthy – right here, right now… today… exactly as I am!

Use Fountains as Reminders & Give from Your Abundance!

"Never give from the depth of your well but from your overflow." Rumi

“Never give from the depths of your well but from your overflow.”

Mystical poet Rumi

Give from your abundance! I strongly agree!

Giving generously is at its best when it comes from your abundance, like from the interest in your bank account rather than from the principle. Never give the goose away!

If you have extra of anything, by all means, give it to someone who will appreciate it.

For example, everyone has an excess of hugs and smiles to give and I’m sure everyone has at least one talent that they can share with others.

Give your gifts freely and with joy. Give from a place of having enough and that you are enough already.

However, if you don’t have it to begin with, things like time, money, or energy, don’t try to scrape the bottom of the barrel and think you’re being helpful.

In other words, fountains can’t fount if there’s nothing for them to draw from.

My point is, we’ve got to fill up our own well and keep it overflowing and fill our own needs first before we can give to and help others.

That’s where self-care comes in. Taking care of ourselves keeps our wells topped up. (Notice how the words “wells” and “wellness” are related). 🙂

There’s a Crystal for that…

Rose Quartz & Rainbows.
Wearing Rose Quartz jewelry helps remind us that we’re loveable and worthy.

If you’ve seen my “Let the Crystal Light the Way” video, you’ll know that Rose Quartz is all about self-care and self-love.

I often see one my coaching clients wear her lovely rose quartz earrings when we meet! That’s a simple act of self-care that anyone can practice.

Wellness Coaching Services Available with Maria by Appointment

If you’re feeling overwhelmed by all of the things you have to do and all of the people you feel you have to please, and you don’t have any time or energy left for yourself, I’d love to help you as a wellness coach.

I strongly believe that practicing self-care goes hand in hand with wellness coaching and it would be my honour to help you feel more loving towards yourself and others.

Wellness Coach Maria Koropecky Ammolite Wellness.

Please contact me today and let’s talk!

It’s time you put yourself first in your own life!

Crystal Mapping Sessions

Would you like to have some spiritual guidance on this topic? Consider signing up for a Crystal Mapping Session with Spa Therapist and Wellness Coach, Maria Koropecky. Email Maria to book your Crystal Mapping Session today!

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