Love and Live Wellness

It’s almost my birthday 🥳 and I’m giving you a gift this year! 

Save 50% on CommuniTea: the weekly journaling group ✍🏻✍🏾✍🏿

An online weekly journaling group that values self-discovery, connection, and laughter. 

With CommuniTea you’ll learn how to: 

📻 Tune into your wants and needs in a space of safety, belonging, and contentment. 

💕 Put down your defenses and practice being vulnerable. 

😻 Get the outside perspective that you need to process your unasked questions (you know the ones you avoid because you’re allergic to internal conflict) 

Here’s how we’ll do it, The CommuniTea Process: 

😊 Start with Joy: to retrain your brain to release the negatives

📓 Journaling: Structured self-reflection to help you discover what you want 

👯‍♀️ Connection: a space of safety, belonging, and contentment  

The discount ends on August 19th and I’ll never offer this deep a discount again.

Learn more 👇🏻
https://my.marvelouspages.com/loveandliveyoga/communitea

(Link in bio too)

❤️

Your imperfections are your superpowers. 💪🏻

I’ve been labeled:
🙊 Quie
🙈 Shy
🙅‍♀️ Too sensitive

That means with my superpowers:

👀 I’m observant
💎 I see things that other people miss
🥰 I show up with empathy 
🫶🏻 I see when someone needs something (a hug, a smile, an understanding nod etc.) even when they don’t have the words to explain. 

👉What are your superpowers? 

Happy anniversary my love 🥰 swipe to see how young we were when we got married NINETEEN years ago!


❤️ ❤️

May the 4th be with you!

Morning Wellness Mixer Success!

Thank you to for creating this beautiful event with us!
brendancollinsbride of led us through breath-work and movement to get our energy flowin! 🤩

Darren of got us thinking through all the aspects of our health and gave us one thing to focus on to improve it. 🍎

I led a simple journaling prompt, to kick start your day, clear the chatter from your mind, and prioritize your top three things for today. ✍🏼

A big shout out to for bringing your delicious tea! 🍵

I’m looking forward to the next morning mixer event!

See the second photo for the 🍊 slices I made 🥰

With warmth and light,
Kerstin

Trust used to trip me up all the time. 😵‍💫 I was stuck in the shoulds and supposed to. 😧

Lack of trust in myself was the biggest block in my relationship with my husband. 🚫

Once I started trusting myself, then it was easier to trust my partner and have real conversations about the things that were giving me worry, overwhelm, and stopping me in my tracks. 😮‍💨

What is your relationship with trust in yourself?





yourself❤️
❤️

🎤🫳

“Sometimes you just need to breathe, trust, let go, and see what happens”
- Mandy Hale

My clients love Boundaries & Balance and the transformation it’s given them! 🦋

In their own words 🎙️

“I just wanted to reiterate how skilled you are at coaching, facilitating, imparting wisdom, and helping others. Truly, special gifts that few have. Today had some heavy themes, and you guided us through with grace!”
 - Cat 

“You’re wonderful Kerstin, I really appreciate the fact that you put this together. Sometimes I feel like you’ve written all of these programs just for me. “Oh, another thing that’s exactly what I need!” I recognize that I share the same needs as a lot of people. It’s been really valuable.” - Elena 

“I had the thought pattern, if you ask, I have to say yes. Just because somebody asked or wants something or might need something from you, it’s not an automatic yes. I had a hard time coming to that conclusion. I’m still figuring out how to say no, this is a jumping off point, being able to realize you can say no.” - Cat

“I am far more able than I ever gave myself credit for. So much of the things that have prevented me from moving forward, taking big steps, is rooted in my own fear, and that is in my head. I finally feel like I am able to believe in my own abilities.” - Elena

➡️ If you’ve been waiting to create time for you, feel taken care, and easily prioritize the important stuff then you have to make the space. 💕

It won’t magically happen on its own. 😱

This is your last chance for Spring 2024 Boundaries & Balance: Setting Non-Negotiables.

⏰ We’re on the final countdown.

Enroll now through link in bio.


❤️

What does sliced bread have to do with boundaries? 🍞

Have you ever noticed how sliced bread lasts waaaay longer than it should? 😱

You know, it should be moldy and it’s not, sometimes for an uncomfortably long time and at some point you just chuck it in the compost even though it looks perfectly fine, but you’ve had it for 5 weeks now and that’s just not right that there’s no mold, maybe it’s not really food…. 🤔

What does my rambling bread thoughts have to do with boundaries? Everything. 

Think of your boundaries as whatever it is in sliced bread that keeps it from getting moldy. 🛡️

They’re not visible when you look at the bread and yet you know they’re there. 💕

They keep the bread intact, they prevent outside influences from wrecking havoc, and they keep the bread adaptable (you know you can cut it, toast, do so many things with it). 🦋

With boundaries you are an adaptable human because you know what you want, you communicate it clearly, and everyone around you knows how to respect your boundaries. 🙌🏽

P.S. Want to up level your boundary skills? ➡️ Join Boundaries & Balance: Setting Non-Negotiables, the six-week program for women and nonbinary folks with ADHD that are fed up with putting everyone else’s needs first. We begin on March 15th and I only offer this program ONCE a year.

❤️

Whatever your limiting beliefs are telling you in this moment, they’re not true. 🙅🏽‍♀️

You have the ability to

🧗‍♀️ try new things
⚡️ rewire your brain
🧠 think differently

When you rewire your brain, the impossible becomes possible.

Growth, change, and expansion ARE possible for you 😻

You can be the adaptable boundary holding badass of your dreams.

Boundaries & Balance: Setting Non-Negotiables can help 🙌🏻🙌🏽

Boundaries & Balance is all about

🌈 defining who you really are

🛑 discovering the limiting beliefs (and default habits) that are keeping you stuck

🛼 taking the steps to create (& maintain) the boundaries that help you thrive

Doors close Friday at 11:59pm PST.

Join Boundaries and Balance through 🔗 in bio

P.S. Boundaries & Balance: Setting Non-Negotiables is the six-week program for women and nonbinary folks with ADHD that are fed up with putting everyone else’s needs first. We begin on March 15th and I only offer this program ONCE a year.


❤️

I have a habit of picking fights with my husband when I’m mad at myself for not getting a task done. 🤦🏼‍♀️

We’ve coined it pre-anger because I typically blame him for something he hasn’t done yet, that I think he might do, so best to stop him ahead of time before he even starts. 🛑

Pre-anger = when I blame my husband for something he hasn’t done yet 😤

Pre-anger pops in when my limiting beliefs take over, they show up as stories in my head that trigger my emotions. 🧠

The biggest emotions that causes pre-anger for me?

Shame 😔

That one is a doooooozie! The fear of ridicule and doing something wrong turns me into a pre-anger machine. 🤖

I’m like a deflector trying to bounce shame off of me, except I’m making it worse, because now I’ve made my husband feel like crap for something he hasn’t done. 😢

My pre-anger is a defensive mechanism and I’m not always conscious of it. 🛡️

Now that we’ve given it a name my husband can label it in the moment and that gives me enough pause to be conscious of what I’m doing. 🧠

Then I get a choice, I can work through my feelings in the moment with my husband or I can step away to take a break from the situation. Both are healthy solutions. 💕

What’s not healthy would be to ignore that it happened. 🙈

Being aware of your subconscious defense mechanism is the first step in improving communication with your partner and the people in your life that you care about. 🥰

What triggers your pre-anger?

P.S. If you’re feeling stuck in recognizing your pre-anger, Boundaries & Balance: Setting Non-Negotiables can help. Doors close on Friday, head to link in bio to learn more.

❤️

📣 Enrollment Now Open for Boundaries & Balance: Setting Non-Negotiables 🥳

A six-week program for women and nonbinary folks with ADHD that are fed up with putting everyone else’s needs first. 

With Boundaries & Balance you’ll learn how to: 

⏰ Create time for you (and make it non-negotiable)

🙌🏽 Feel accomplished (even when there are still things on your to-do list)

🗣️ Ask for help from your family (and feel taken care of)

👍🏻 Say yes to things you want to do and no to things you don’t (without the guilt)

🥰 Easily communicate with your partner (even about the hard stuff) 

✅ Reclaim yourself and your time (stop spinning your wheels! You’ve got this)

Here’s how we’ll do it, The Boundaries & Balance Process: 

1. Say yes to yourself 💕

👩🏻‍🏫 Define what you really want

🧠 Reprogram the limiting beliefs & stories in your head

🏖️ Learn how to set boundaries for me-time

2. Say no to others 🛑

🥰 Learn how to talk to your partner about the hard stuff

🚧 Create healthy boundaries with work, your partner, your kids, and your pets

📖 Prioritize the things that matter most

3. Reclaim yourself and your time 🏖️

💕 Create space for the things you really want to do

🗣️ Learn how to delegate and ask for help (without the guilt)

⚡️ Feel energized instead of depleted

We begin on March 15th and I only offer this program ONCE a year. 😱

➡️ Join Boundaries & Balance: Setting Non-Negotiables
through 🔗 in bio before March 1st

❤️

Stop wishing everyone around you would anticipate what you want them to do. 🛑

Instead communicate clearly. 🙌🏽

You’ll be surprised how quickly they get it and want to support you. 💕

Stating what you want can feel scary, especially if you’ve never done it before. 🫣

That’s why I created Boundaries & Balance, where you’ll learn:

* 🧠 What you want
* 🎉 How to ask for it
* 😬 What to do when someone pushes back (or tries to make you feel guilty)

You’re not alone. 💕

Stay tuned, on Monday, I’ll share how you can join Boundaries & Balance, the six week program that I only offer once a year.

❤️

📣 New blog post 📣
What is Pre-Anger?

I have a habit of blaming my partner when I'm frustrated WITH MYSELF for not getting a task done. 🤦🏼‍♀️

Give me a ✋ if you've ever done that too. (no shame here)

Read my full story on the blog:

What is Pre-Anger? — Love and Live Wellness I have a habit of picking fights with my husband when I’m mad at myself for not getting a task done.

I got stuck in a procrastination-perfectionism loop! 🌀

Procrastination isn’t a sign of laziness, it’s a sign of emotions getting tied up in the task you’re trying to do. 😭

I was too scared to leave the familiar safe-feeling-places (and habits) of my life. 🫣

How did I get out of this loop?

By taking small (microscopic) steps that feel doable and doing a mini-celebration after each one. That retrains my brain that it’s safe to take action. 🧠

This isn’t a wave a magic wand and it’s fixed kinda thing, this is a slow process and it’s essential to be patient and to remind myself that I’m human and sh*t happens. 💕

What helped me the most? 

I journaled through my blocks, got therapy and coaching for the things I couldn’t work through on my own. ✍🏼

Now, I help women and non-binary folks work through their procrastination-perfectionism loops, so they can do the things they really want to do and believe that they can do them. 🙌🏽

If you feel stuck in the procrastination-perfection loop, mark your calendar, the 2024 Boundaries & Balance Program starts March 15th. 🗓️

❤️

Hi 👋🏻 I’m Kerstin, The Boundaries Coach, Founder & CEO of Love and Live Wellness. 💕

I help women & nonbinary folks with ADHD:

🚧 Set boundaries
💕 Carve out me-time
💪 Conquer all the things that make it difficult to adult

➡️ through private coaching, group coaching, and group journaling. ✍🏻

Adulting feels hard, but it doesn’t have to…

At age 32 I had a midlife crisis because I’d done all the shoulds on my life-list:

🎓 Went to college
👩🏻‍🏫 Got a job with good benefits
💍 Got married
👶 Had a kid 
🏡 Bought a house

I was miserable 😭 because my life-list was what everyone & everything outside of me was telling me that I SHOULD do. 

No one was asking me what I WANTED to do. 😳

I felt like I’d hidden the real version of me. 🫣

Most people thought I was quiet and shy and that I didn’t want to talk in groups. 🙊

That was so far from the truth. I’m goofy, nerdy, and love being around other humans. 🙃🤪🤓 🥰

I light up when I connect with someone on a deep level. I’ve had so many conversations where we’ve said, we’re best friends now, because we get each other and don’t have to pretend to be someone we’re not. 💕

➡️ That’s what it’s like to work with me. I help you discover what it is you want and uncover all the shoulds keeping you stuck in habits that do not serve you and your needs. 🙈

That means you get to show up as you because you know who you are. 🥳

Your life feels brighter, energizing, and fulfilling. 😎

It’s easier to say yes and no because you’re crystal clear on what matters to YOU. 🔮

Wouldn’t that feel better? 

DM to get started. 

With warmth and light, 
Kerstin  


❤️ adhdsolutions

Do you wanna learn my proven journaling method to…

✍🏻 Journal deeply in a short amount of time (and feel good about it)

🙌🏽 Prioritize your thoughts to get organized!

🔮 Interact with your inner soul to solve your nagging (and gnarly) issues

✅ Increase productivity by clearing space in your brain

Join me TOMORROW for The Thoughtful Journaling Workshop at Sway!

The Thoughtful Journaling Workshop 
Tuesday Feb 13th
6:30pm-8pm

Sway Berkeley 
2043 San Pablo Ave, Berkeley, CA

Bring:
Yourself, a journal, and a pen

Get your ticket so we know how many seats to save 💕

This workshop is for you if you’re new to journaling, have journaled in the past and had a bad experience, or want to make journaling a regular habit. 

🎟️ Tickets ⬇️ (and 🔗 in bio)
https://www.eventbrite.com/e/thoughtful-journaling-workshop-tickets-814405678307?aff=ebdsoporgprofile
co


berkeley

Momentum gets a bad rap because we think we have to be at 100% in order to be moving forward. 😩

When in fact, being at 2% means you’re still making progress, it’s just not obvious to the outside world. 😳

“Momentum is a cumulative force that rolls our lives forward in small, but new directions.”
-Mel Robbins

Each time you jump into something new or work towards a goal there’s a lot of inner work you have to do to believe that what you’re working towards is possible. 💕

You haven’t done it before so your inner critic is fighting hard to keep you from changing. 🥊

Inner work is essential to develop new beliefs, work through your inner critic, and stop the doubting voice in your head. 🤓

Take the time to rewrite your subconscious beliefs and nagging doubts in your head. 🖊️

That’s when your change starts to be visible to the outside world. 🌍

If you don’t do your inner work first, you’ll never be able to make a change that anyone else can see. 🤦🏼‍♀️

Take the time you need, stay at 2% or 10% for as long as you need. The pace is your own (and unique to you!) 🌳

It’s about discovering what’s most important to you and what’s blocking you from getting there. 🚫

When you know what’s getting in the way you can do the work to move through and around it. Then everything becomes possible. 💕

What are you working towards & what’s getting in the way?

😍 ❤️

I lost my fork during Scattergories (Yes you read that right 😄 and no, fork isn’t a euphemism)🍴

I’d barely been home for 5 minutes when my teenager asked if we could all play a game.

I love playing games, so even though I was ridiculously tired, I said yes as long as I could have enough time to warm up some lunch. 🍽️
​
I made my favorite quick salad, microwaved some delicious leftover chicken and potatoes, and sat down at the table with my family. 🥗
​
The game was Scattergories, where you roll a die with letters on it and are given 10 prompts that have to start with the letter you roll.

Sometimes our answers get a little toooo creative and then we have to vote if they count. 🙃
​
In the midst of our game I looked at my chicken & potato bowl and said, “where is my fork?! ” It had vanished into thin air! 😳
​
reached out and touched the fork sitting in my salad bowl and said, “do you mean this fork?”

From his angle, it looked like I was looking directly at my fork in my salad bowl and he was very very very confused. 🤔
​
I looked to where he was pointing and said, “oh yeah, I forgot that I moved it over to my salad.”

And then I laughed hysterically tears streamed down my face, I was laughing so hard. 🤣 🤣 😂
​
Yep, I meant that fork. 🍴
​
One of the things I love most about my family is our ability to laugh together (instead of at each other). 🥰
​
Who do you laugh with?
😂 ❤️

This workshop is for you if you’re new to journaling, have journaled in the past, or want to make journaling a regular habit.

The Thoughtful Journaling Workshop ✍🏻✍🏽

Tuesday, February 13 | 6:30 - 8pm PST
Sway, 2043 San Pablo Ave. Berkeley, CA 94706

Bring a journal and a pen! 📙🖊️

In this workshop you’ll learn the proven Thoughtful Journaling Method to: 

1. 🥰 Journal deeply in a short amount of time (and feel good about it)
2. ✅ Prioritize your thoughts to get organized!
3. 🔮 Interact with your inner soul to solve your nagging (and gnarly) issues

This workshop is for you if you’re new to journaling, have journaled in the past and had a bad experience, or want to make journaling a regular habit. 

Testimonial:
“I just wrapped up Kerstin’s Thoughtful Journaling Workshop right now and it helped me unblock a couple of gnarly issues that were consuming my mental real estate for weeks/months...in only 8 minutes. Super grateful for her offering” - Wiggles

Meet your presenter and guide:

💜 Kerstin Phillips is The Boundaries Coach and CEO of Love and Live Wellness. She helps women and nonbinary folks with ADHD set boundaries, carve out me-time, and conquer all the things that make it difficult to adult. 

$20 General Ticket
$30 VIP (includes a journal and a pen!) [only 5 available]

Tickets on Eventbrite and link in bio
co


berkeley

I’ve NEVER been this happy to start a J-O-B!

As of January 2nd, I’m the Studio Coordinator & Lead Instructor for

I’m elated to work alongside .fowler0815

She’s fierce, kind, and balances that line of getting sh*t done and asking for help.

I love this yoga studio, it’s been my yoga home since August of 2012 and my favorite place to teach yoga since July of 2014.

So I bet you’re wondering, what does this mean for my business, Love and Live Wellness?

It’s still running strong😄

My new roles at CPY are part time, that means they’re giving me consistent financial stability and mental support, which means less worries and doubts in my head. 🥳

I have space in my schedule for private coaching clients (and I’ve got 2 openings in February, book a consultation if you want one), my weekly journaling group CommuniTea is going strong, and my group coaching program Boundaries & Balance will be offered 1 x year each spring.

This is exciting for me! I get to do the work I love, work with the people that support me, and feel good about what I’m doing.

I was missing those things in my last J-O-B (and left after 8 months because I was miserable and stressed out).

What’s got you feeling elated or excited? Lean into those things.

❤️

How to Get Things Done 🙌🏻🙌🏽🙌🏿

When a million thoughts pop up each time you want to try something new, about how difficult it’s going to be, allllllll the things that can go wrong, and how you’re just not ready, that’s your reptilian brain at work. 🦎

It’s like parental controls on your human self, your reptilian brain wants to limit your options to the ones it thinks are safe. 🚫

But staying in that safe-predictable routine feels repetitive, stifling, and frustrating. 😭

So what’s a girl to do when she wants something new in her life? 🤷🏻‍♀️

Remind your reptilian brain that you are safe, your base needs are met, and you are awesome enough to try something new. 💕

Learn more on this week’s blog post. 👀

   

Cast your vote in the comments 🗳️

Which one is more consistent? 💕

These are real stats from my daily meditation practice. 🧘🏻‍♀️

The white circles show the days I meditated. ⚪️

Which one is more consistent?

I’ll respond in the comments on Monday. 🥰

Happy 22 years!! of being together 🥰

Thank you for believing in me, working through our sh*t together, and ALL of the shenanigans. I love you ❤️

To everyone else: happy solstice! 🌲

  ❤️

Do you believe that you’re capable? 🤔

Oftentimes it’s easier to see the brilliance in others than it is to see it within ourselves. 🔮

You were taught to seek outside approval and that you need outside input in order to survive. 😔

That means you’re denying yourself the full depth of self-love and self-appreciation. 💕

Which leaves you feeling shame, doubt, or guilt when you want to believe in yourself. 😭

That’s not a fun cycle to live in. 🌀
​
Wouldn’t you rather let go of the shame, doubt, or guilt you feel around self-love or self-appreciation, and instead embrace your true gifts? 🎁

That’s transformation! 🦋

Read about my transformation with outside approval on the blog 🤓

📣 New Blog Post: Why is Outside Approval Important?

http://loveandlivewellness.com/blog/2023/12/13/why-is-outside-approval-important

 

📣 New Blog Post: Why is Outside Approval Important?

Do you believe that you're capable? Oftentimes it's easier to see the brilliance in others than it is to see it within ourselves. We'll explore why that is or isn’t true in this week's post.

Why is Outside Approval Important? — Love and Live Wellness Do you believe that you're capable? Oftentimes it's easier to see the brilliance in others than it is to see it within ourselves. Let’s explore why that is or isn’t true.

Got to spend the afternoon sharing a booth with .notephotography at the Berkeley Chamber Holiday Gift Fair!

berkeley



 

New Blog Post! 🎉

What Do You Call it When the Unknown Feels Familiar? — Love and Live Wellness There's no way I could have known and yet I was totally right, that painted line led us directly to the visitor center.