Tier Building for Self-Care & Optimal Wellness

How can we transform our lives using the method of tier building when it comes to self-care and optimal wellness? Businesses use it all of the time to grow, evolve, and maintain sustainability.

The principals of tier building include the following:

Discipline (Working & Learning)

When it comes to self-care there is work involved! Exercise regularly, get a good night's rest, breathe, and eat fresh whole foods.

We must keep our minds open to learning new ways to stay healthy. If something is not working for you, it is time for a change. Everything ain't for everybody.


Once you get started you have to keep the momentum going. Optimal wellness is about creating habits that keep us healthy and vibrant! It takes 40 days to create a new habit. Can you move for 10 minutes a day for 40 days? Try walking, dancing, yoga, jumping rope, or playing Frisbee. Set your timer and get to stepping!!!


What legacy or example are you setting for those around you? What we do and how we behave effects everyone in our lives. Our children are watching what we eat, how we solve problems, and communicate with one another.

"We act in accordance with our own self image." -Aliza Stewart, Feldenkrais Trainer

Soups and Stories:

This week, I choose tomato soup, because traditionally, when a crowed rejects a performer, they throw rotten tomatoes at them. The stories will be our own. Let your voice be heard! Let's talk about healing from rejection.

Tomato Soup


Dealing With Rejection.

“I know that when a door closes, it can feel like all doors are closing. A rejection letter can feel like everyone will reject us. But a closed door leads to clarity. It's really an arrow. Because we cannot go through that door, we will go somewhere else. That somewhere else is your true life.” ― Tama J. Kieves

Although, it may seem cliche,' I am a firm believer that as long as you gave it your all and your best, that a "no" is what someone once said, an opportunity to yell "plot twist!," and change your plan of action. Every time this has happened to me, the path has led to wonderful experiences and opportunities.

A few years ago, I pitched the "I am ________" idea to a company that I was working for. I was a bit upset that they did not like my idea. However, a few months later, I was able to use that same idea to create the "I am Living Well" campaign for my own company, The Living Well. It was well received by our community, and is still in use today!

Write a Journal Entry

How do you deal with rejection? Does it motivate you, or knock the wind out of your sails? Quite often, rejection can be traumatizing and overwhelming. When we practice self-care and mindfulness, it offers us the tools that we need in order to recover from the pain of what is happening to us. The next time that you go into a meeting to pitch an idea, make sure that you come fully prepared and well rested. Take a few breaths before you get started. When it is all said and done, take your time. Check in. How do you feel?

Write a journal entry about a time that a "no" was a blessing in disguise. How did you feel right after it happened? Did you take the time to (internally) show gratitude to the person who rejected your ideas? If not, do it now. It can help us to heal from pain that can be triggering our current patterns of behavior.

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