playroom before 1

Clear the piles easily! Springtime renewal.

I wasn’t sure I could get through the piles.

The end of a long Winter finds us digging out from piles of coats and mittens in the mud room and the accumulated clutter in the corners of the living room, the garage (after all, it’s been too cold in there to clean out the leftover boxes from the holidays!).

For me, “cleaning out” this year meant diving into our bonus room. When Dave moved into the house 4 years ago, my step son Ben was just 6 years old. With him came all sorts of cool 6 year old toys. In the four years since, new toys were added and the old ones got slid off to the side of the room. When I moved in last year, the room was very full of “treasures” that had been forgotten by this now 10 year old.

The office before (an unused playroom)

When we decided to put in a home office, the bonus room was the best choice. Ben doesn’t play with toys much anymore so it made sense.

I could tell Dave was apprehensive about having Ben sort through the toys with me. He didn’t want Ben to feel 

like he had to let go of anything he didn’t want to get rid of. As I stood in the doorway and scanned the room, I wasn’t sure Ben and I would get through all the stuff. I knew he didn’t have the attention span to go through toy after toy and make a decision to keep it or let it go. It felt like too big a job. Until I brought a new mindset into the project.

Another “before” playroom photo

That is how I decided to approach this clearing out process with Ben. Instead of asking him what he wanted to get rid of, I asked him what he wanted to keep.

Keeping this in mind helps you decide what you want to keep in your life in order to feel free. Whether it’s relationships, opportunities, mindset, or situations, this mindset gives you the clarity of what is and isn’t working. Learn to let go of everything bogging you down by focusing on what you want, and by default letting go of the rest.

Instead of taking hours to painstakingly sift through toy after toy, we set a twenty minute timer and I said, “Let’s see if you can pick all the toys you want to keep from this room in twenty minutes or less”.

18 minutes later, after amassing a small pile of toys on the corner he wanted, he said, “ok, I’m all done!”.

That’s the trick!

Decide what stays in your life this year.

Does certain food make you feel crappy? Buy the foods that make you feel good instead and skip the junk.

Does a certain person make you feel bad? Let them go and spend time with the ones that make you feel happy.

Does your house make you feel overwhelmed? Decide what you want to keep and let go of the rest.

I am happily working from my home office these days. Ben’s toys are now kept in a cute fort area in the basement. He loves taking his buddies down there to play.

The office all done!


playroom before 1

You’ll never feel like it!

You are never going to feel like making a lasting change in your life.

yep. It’s pretty simple.

If you raised a child or have watched a niece or nephew being raised, you know what I am talking about.

I watched my kids come in all sweaty from a volleyball practice or a great game of playing tag with their buddies in 85 degree heat and plop down on the couch. Of course I would say, “hey, go take a shower before you sit there”, and they would do that huge eye roll thing and drag their body off the couch like they weighed 500 pounds and slump up the stairs to reluctantly take a shower. They never felt like it. At least, not until they got older and had been practically forced to do it many times by me over a period of time.

You are no different. Your whole being, even though you say you want to shed weight, or improve your relationship, or get a new job, is deep down inside happy just sitting in the current state because that is what it’s used to.

You have two minds at play here. The first one is your conscious mind, which has decided you want to shed that weight so you feel awesome in that swim suit in three months. And the other one is your subconscious mind, the one that says “but that’s hard and I really love my (insert your default food/drink here)”. And you know what, your subconscious mind wins every time. You take the treat or drink and think, “next time I’ll make a different choice.” But next time you pick that treat all over again.

Sometimes these two “minds” are called the adult brain and the child brain, sometimes they are referred to as the emergency brain and the autopilot brain. They all mean the same thing. And the child/autopilot/subconscious brain is the one that will win every time if you leave it up to your default mechanism.

Ever promise yourself you will get out of bed tomorrow morning and start exercising at home?Or swear you’ll start looking for that new job tomorrow, and then, 7 hours later when you are snug in your bed and that alarm goes off and you take a long breath and focus more on the warmth around you and the chilly temp “out there” and think… Well….tomorrow I will start that! And roll over, close your eyes and pull the covers up for 30 more minutes.

Or you think, I am going to keep eating this new way that is working for me and then THAT happens.  The business trip, the late work days which keeps you from shopping, or your coworker comes in with homemade salsa and the most perfect chips you’ve ever seen. Or that pastry or doughnut practically jumped into your hands when you were checking out at the store. Or your neighbor comes walking over with a huge frozen summer drink and you suddenly think…well, just ONE!

When all this happens you end up thinking, “why is it only me that cannot keep the motivation up? Perhaps this just doesn’t work because I am (insert your excuse here. i.e. too old, too heavy, too busy, too stuck in my ways, etc.)”  

Many folks give up right here and go back to their old habit. And the subconscious brain says “it’s ok honey, your FINE.”

But I challenge that. FINE is no way to live.

I would say to you…Really? You are fine with staying in this body that feels heavy and stuck and inflamed?

You are fine with rarely having sex with your partner because your relationship is disconnected? Or fine without doing fun stuff with friends? Or staying in that “fine” job that isn’t lighting you on fire?

I don’t think fine is ok.

Excellent is better than fine. Rocking it is better than fine. But how do you get past that part of the brain that keeps you right where you are?

Good news…There is something you can do.

You need to learn how to parent yourself!

Your parents make you do the things you don’t feel like doing. You need to learn how to be your own parent. You need to figure out how to pop yourself into action to do these new things. And the good news is, it’s not that hard to do.

I call it

3.2.1 GO!


3.2.1 NO!

There is a tiny bit of time where you can jump into the action phase and do the things you want to do. If you act before your subconscious brain has time to chime in, you’ll be out of bed and walking to the door every time. Or you will have said “no” to that sugary, frosting coated doughnut before you can change your mind.

When it’s time to make a good food or goal related choice, say to yourself, 3.2.1 Go! In counting down in that moment, you will create excellent tension and excitement in your brain that will give your brain a quick, powerful boost to get you going in the right direction.

My alarm goes off on Tuesdays and Fridays at 4:40 a.m. Every single time I have flipped my covers back and I am out of bed before I have a complete thought. I act instantly, mostly because I know that in one hour my 6 a.m. group will be arriving for class. I take action every time before my brain has a chance to talk me out of it. That, and my “accountability partners”, aka my 6 a.m. class, are counting on me being there.

On the flip side, I set my alarm yesterday for 6am to get up to run. When my alarm went off I reached over, almost got out of bed, but thought I’d wait a moment while I woke up. And by the time I’d taken two breaths I had already talked myself out of getting up. I didn’t use this powerful tool to help me.

When you wait around to see what decision you’ll make, you will almost 100% of the time make your old, default decision.

Don’t let that happen.

Combine your initial desire with immediate action.

3.2.1 Go! (as in, go work out)   or 3.2.1 NO! (as in, do you want this doughnut?)

Start doing it before your subconscious brain has time to talk you out of it.

That’s it for this week!

Go create the life you are dreaming about!

All the best to you.


playroom before 1

Create Your Future From Your Future

Create Your Future from your Future.
    Not your Past.
                            –Werner Erhard                            


In my work at a transformational coach, I talk with people every week who are trying to shift their life into a more positive, uplifting one. In the midst of talking about the changes they want, they can usually articulate what they want to create. However, really quickly they tend to revert back to the way things have always been and they have a hard time moving forward into a life they deeply want.

In my life, this was a reoccurring theme before I learned new tools for making massive shifts. Once I implemented these tools amazing things began to happen.

My Limiting Beliefs around Money

For the most part, my growing up years were in a family that felt loving and provided for my needs. I have two loving parents that have been part of my life to this day. I have siblings that I adore and am thankful for. Even though my parents made enough money, there was always a message and feeling that there wasn’t enough to go around. My mom was known to say often, “someone needs to invent something so we can be rich.” It felt like the message was, “we are not rich, in fact, money is scarce.” I remember this general theme always being there. When I was 16 and got my first job I would put money away into my savings account each week so I wouldn’t run out of money and so I would have some when I got to college. But when college came, I had a very little amount saved, which I spent the first day on books for my classes. My parents did what they could with taking a small loan out and paying for my portion of rent so I could attend college, along with me working anywhere from 3 to 4 jobs at a time. At the start of my second year of school, I got a notice from the financial aid office that I was gravely short of funds and went to that office to talk to them. The man said I would need to quit school because it was for “people who could afford it.” I left that office crying and was walking through the student center when I passed the Dean of Students who was standing outside his office while the busy time of students walking by was taking place. He stopped me and said, “hey, a crying student is not good for our school!” and took me into his office. I told him I didn’t have more money but really wanted to stay in school. He was able to help me with a work/study job and a grant for the school which helped a lot. I then went and got another job waitressing so I could make more money per shift than what I was making in a retail store.  I was able to piece together one semester at a time but always had this saying in my head that was “money is scarce.”

I got married right out of college and my husband and I kept that money mantra going for the next 20 years. Money was always scarce. We never seemed to have enough to get us through to the end of the month. I tried many different ways to stretch a dollar using cloth diapers, garage sale clothes, home cooked meals.  And no matter how much we made, we always had this “money is scarce” mentality. Time and time again we would sit down to pay bills and the energy around that meeting was always stressed. There wasn’t enough again. We were using our home as a credit card. Refinancing it every few years to cover the ever growing line of credit. We would say we only had a mortgage, no other debt. But the truth was, our house was worth a lot of money because we had put so much sweat equity into it. We were able to buy new cars, finish parts of the house, go on vacations, etc. because we would use a home equity line of credit and then roll that into another, bigger mortgage.

We spent the last few years of our 21 year marriage seeking counseling and church programs to help couples. In the end we were unable to figure out our lack of communication issues. I remember sitting on our front porch late one summer night talking about our budget again. The conversation was filled with stressful emotion, as usual. I had recently told him I wanted a divorce and we needed to discuss finances once again. We had made the decision that we would move forward in life without financial support between us, other than splitting kids expenses. As he got up from the table and walked inside, I had this familiar feeling that, once again, money was scarce. Then it hit me. I was going to be a single mom with 4 kids, one in college and two in late high school who owned a business that had never made me much money. I realized that if I continued to have the mantra that money was scarce I was going to be in big trouble.

I was just beginning to do more work in transformational training.

I was becoming very well versed in how affirmations work. What you say inside your head absolutely changes your experience in life. If your energy is positive, you will have positive results. If your energy is negative, you will have negative results.  Up until now I was putting fearful energy around money and finances. I was giving myself a daily dose of negativity and a feeling of lack. I did not want to build a new phase of my life and drag this old opinion of money with me. I wanted something different.

As I sat there, in the hot, humid night, listening to the crickets in the pond near me. I decided that I was going to focus on how money came to me so easily. That was my new mantra. I created it at a moment I didn’t have much at all. But I wanted to change that. So, as I sat there, I said outloud, “Money comes to me so easily.” And then I said it again and again. At this point this sentence didn’t feel accurate at all. My brain programming said the complete opposite of this! But I wanted to change that. Whenever I felt fear around it, I said it again. I probably got in the habit of saying it 60 times a day. If I saw a penny on the ground while out walking or running, I would stop and pick it up and say “money comes to me so easily.”

I noticed that within a few weeks, my feelings were shifting. The fear wasn’t showing up. I was spending time thinking how I could make more money in my business. I said it over and over so many times I didn’t even have to think about saying it, it had become automatic. My brain was just clicking naturally into saying it.

“Money comes to me so easily”

Within the next 6 months, I noticed that I was getting really creative with making more money. A program that I had been kicking around in my brain for a long time was forming into a concrete idea in my head. Then I scheduled it to be offered at my studio. I kept saying my mantra many times a day, feeling better and better about money.

When I was doing my taxes the next year I was astounded. I had made 5 times more money in that year since changing my mantra than I had ever made in my entire life. In the year I got divorced, when I could have easily curled up in a ball in fear, I changed how I thought about money in a positive and life-changing way. I was able to buy a little house all on my own, I purchased a new truck and paid it off in just months. I was able to pay my portion of my kids college tuition. I was tracking where it was coming from and where it was going.  My new mantra dramatically changed the relationship I had with it. I respected money for the first time in my life.

To this day, I still naturally say my mantra whenever a money thought comes into my head. I no longer feel scared or have a sense of lack around finances. I know exactly where I am financially, something I didn’t do before because of the fear of knowing the whole picture.

Affirmations and visualizations are the most powerful tool we have to create the life we want. My mentor, Jack Canfield, someone who I have had the pleasure of training under for the past three years, teaches that concept. I believe it so deeply.

Whenever I have a feeling that is not helping me, I have the opportunity to change it into something that works better for me.

Whether your struggle is financial, with body image, with relationships, or your career, you can change it. Begin with what your incredibly powerful mind thinks. The acronym TFAR has helped many of my clients make amazing changes in their life.

When you start by changing your Thoughts (T), you change your Feelings(F), which changes your Actions(A) which changes your Results(R).

If you would like your own worksheet affirmations, sign up below for your PDF download!

Remember, change your habits to change your life!



Amy Machacek Shonka

Creator, LIFEREVAMP, Inc.


Cauliflower Rice : versatile side dish

Use Cauliflower Rice to complete a simple REVAMP Meal:

I just made oven roasted cauliflower rice Wow! so crazy easy. I used MCT oil and butter instead of coconut oil. I had that with leftover steak from last night.

– Amy


1 head cauliflower
1 tablespoon coconut oil, melted
3/4 teaspoon salt
1. Preheat oven to 425F. Cover a large, rimmed baking sheet with aluminum foil.
2. Break the cauliflower into florets, removing the stems. Place the florets in the food processor bowl and pulse until the cauliflower looks like rice. This takes about 10 to 15 one-second pulses. You may need to do this in two batches to avoid overcrowding.
3. Place the cauliflower rice in a large bowl, add the melted coconut oil and salt. Toss with two wooden spoons until the rice is coated with the oil. Spread in a single layer on the baking sheet and roast until tender and beginning to get a few brown spots, about 25 minutes.
4. Serve with anything that needs a lovely bed of rice.