It's hot out there - stay hydrated!
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“ The body never dies.”
---Martha Graham


The summer has been so incredibly warm here in Ohio. And to be honest, though I grew up with these on the patio with coffee and a bookkinds of summers in Texas, I have forgotten how challenging the heat and humidity can be. I still love to sit on the patio, but now it's only in the mornings or late evenings that's possible.

This heat wave sure  has reminded me how critical it is for us to listen to our bodies. And how we tune out what our bodies are telling us when we get "busy"

We don't feed ourselves until we're starving, and then overeat.  We find ourselves feeling parched and a little headache-y due to dehydration, when we ignored our body's plea for water hours earlier.  And we stay up late to check more off of our to-do lists when we would be better served to just go to bed.

I have been guilty of not listening to my body more often than not.  It's all about the rush to this and the rush to that.  And then, find myself over-stuffed, dehydrated, and exhausted. Especially in this heat!

I sat at my desk yesterday, determined to get my blog post posted before I got out of my chair again  (there were technical difficulties) while my water glass sat empty. And though my body was saying "I'm thirsty!" my mind kept saying "You can wait." 

I listened to my head instead of my body and, sure enough found myself just feeling tired and sleepy just a short time later. Yet, when I got up and got a fresh glass of water, I felt energized. 

What I know is that if I give my body what it needs - good food, lots of water, adequate sleep, movement, quiet and play - then my energy levels stay constant.  Sacrificing what my body needs to listen to the chatter of my mind means that I am more likely to crash and burn mid-afternoon.

Or be incredibly crabby by the time JB comes home.

You see, our minds can come up with these off the wall ideas that simply aren't truth. Our quest for perfection tries to talk us into checking off all of the "to do" list.  Our inner critic can try to keep us small and limit the changes.  Our imagination can render the worst case scenarios in any situation if we let it run wild.

The truth of the matter is, our bodies hold the answers to many of our questions; we just have to tune into them. To do that, though, takes practice.

I’m personally committing to a little experiment: from now until Labor Day I’m going to be more dedicated in it's hot but the pond is beautifullistening to what my body is telling me.  To rest a little more, move a little more, and drink a LOT more water!

What about you, darling? Are you game? Are you ready to lavish a little of that precious attention of yours on tuning into what your body is trying to tell you?

Can you listen to your body instead of looking at the clock come bedtime? Are you game to eat when you’re hungry instead of when you are “starved”? 

Are you guilty of eating when you are bored or upset, even if you aren’t hungry? Are you ready to stop being the proverbial "busy bee" and pay attention?

Are you ready to stop depriving your body of what it needs? Or making your body wait when it tells you it’s “time to go”? Are you ready to stop punishing  your body for being restless or stiff by getting up, walking around, or stretching?

How might the overall quality of your life improve if you were to tune in instead of tune out?

And a reminder: I'm just an email away. I love hearing your stories and helping you find the resources you need to create a life you love.

With so much love...........

PS - I have space for two new clients beginning in August. If you're looking for someone to help you shift things in your world, reply to this email.  Or schedule a free consult by clicking here.

From the blog:   Five Simple Ways to Deal When Business Stress Feels Overwhelming  When you follow your passions and create a business, it’s easy to believe that life will be easier and less stressful. Because, yes, being an entrepreneur means that you are in charge of how you spend your work time. Unfortunately, it isn’t always easy. There will be times when the sheer volume of tasks to tend can cause a lot of business stress. And when that happens, it’s so easy to keep pushing yourself until not only are you overwhelmed, but you’re on the edge of burnout.

It’s so important for your mental, emotional, and physical health to manage business stress in a way that’s healthy. Know that the reality of life – and owning a business – means there will always be challenges. So, while you can’t eliminate all your stressors, you can learn ways to manage your stress levels.

With that in mind, here are some of my go-to tactics to relieve the pressure, stay engaged in your business, and remember that you deserve a life that is loving and nourishing.

One – The First Thing to Do When Business Stress Feels Overwhelming is Take a break

No matter how much work you have to do, and no matter how tempted you are to stay rooted at your desk, know that taking a break could be the best thing you do. By taking time out to clear your head, have something to eat, and embark on a little exercise, you will be able to return to your desk feeling rested and refreshed, with a greater capacity to deal with any challenges that are part of your day.
When talking about taking a break, we aren’t only talking about those 15-30 minute intervals during your working day. You might also want to take a day off occasionally, or  even longer, as despite the needs of your business, there may be times when your mind and body need a longer resting period to give you the capacity to cope. By following the next step, taking a longer break could be something you could realistically do if you need time away from the office.

Two – Examine Your Workload and Stop Doing Unimportant Things

For most people, starting their own business came from a space of desiring more freedom. Yet, the reality is that you often find yourself working ALL the time. Not just late in the evenings, but on weekends as well.
Sometimes, the tasks we have on our plate aren’t always necessary. Or Important in the scheme of things. So, if you’re constantly feeling the pressure of your business stress, it’s time to take a step back. Do you REALLY need to do EVERYTHING?

This is critical, because you want your business to survive the long haul. And you really need it to support your life in a way that feels nourishing. Otherwise, you’re going to become frazzled, exhausted, and facing burnout. And let me tell you, darling, burnout is hard to recover from.

Three – Look at Delegating Some Responsibilities

If there are tasks on your list that you must do, consider delegating some of your workload. While this may mean that you need to hire some employees. Or outsource tasks to an expert. Often, a professional, like an accountant or web design person, can do the work we struggle with more efficiently. This is a two-fold solution, by the way. It relieves some of the pressure of business stress. And benefits your business by allowing a professional to make your work shine more brightly.

Four – Talking About Your Business Stress Can Help

When your business stress becomes overwhelming. Or you know you’re on the edges of burnout. Don’t keep it inside! It will only fester and grow. That’s why, sometimes, it’s best for your both your mental and physical health to talk to someone about what’s going on.

So, pick up the phone and talk to somebody. You can hire a coach, reach out to a friend, or talk to a trusted family member. And consider, too, that you might need a business mentor. 

One thing to know is that you don’t have to share all of the details of what’s causing your business stress. Sometimes, the answer lies in being able to simply connect with another human being. Don’t underestimate the value of friendly banter or a few comforting words to relieve the pressure. Then, you’ll be ready to return to work with a sense of buoyancy.

Five – Fuel Your Mind (and Heart) with Inspirational Wisdom

While the internet can be full of distractions, it can also be the source of great insight and practical tips for dealing with not only business stress, but your life. When you find an article that feels helpful, like this one, take a few moments and look at the other articles on the website – like how to recharge your mind, body, and soul.

And though we can overwork ourselves to the edges of burnout, you can learn to halt those feelings of overwhelm before it goes too far. Turning to the simplicity of these tips is the reminder that the quality of your life matters. So, whether you just need a break, to delegate some work, or read an informative article, there are ways to deal.

Because you, my darling, deserve to live a nourishing life. And have a business that supports that goal.

PS: If you office from home, don't forget about my Home Office Course where I walk you through tidying up your office and creating systems.  The next course begins Sept. 6th 

I am a huge fan of cooking once and eating twice. One of the top proteins on my list for this during salmon dinnerthe summer months?  Wild Salmon. Begin with 2 pounds of salmon and a 400 degree oven.

Take a beautiful piece of Wild Salmon. Spray a baking dish with Olive Oil spray and place the fish skin side down on the dish. Take a lemon and zest the lemon onto the top of the fish. Squeeze half the lemon onto the fish, then sprinkle with garlic powder, Italian Seasonings and fresh pepper.  Bake for 20 minutes.

On the first night, serve half the salmon with something you love - baked potatoes or pasta.  Place the other half of the salmon in the fridge.

On the second night, take your favorite green (I use a mixture of Boston Bibb and spinach) and create individual salads. Top with your favorite salad extras - tomatoes, cucumbers, carrots, blue cheese, red onion, celery, slices of boiled egg, etc. Then add flakes of the baked salmon on top of the greens.  TOP with a favorite dressing (like the Lemon Vinaigrette I shared two weeks ago).

It's was our favorite meal this past week......

Volume 9 -Issue 15

July 20, 2019

Love Notes Published Every-Other-Saturday
Thank you, darling for the precious in-box space! 

See something you'd love to share?  I'd be honored if you forwarded this along to a friend.

About Debra

Debra Smouse is a writer, life coach, and Tarnished Southern Belle who is on a mission to help people create a daily life that is loving and nourishing.

A native Texan, she resides in Ohio with the Man of her Dreams. Connect with her on social media:
Instagram | Facebook Twitter.
Home Office

Your Home Office

Clearing Clutter & Creating Systems for Entrepreneurs and Others Who Office At Home

Working from home isn’t always easy. There are distractions abound – neighbors, the postman, the laundry, Netflix…. So, don’t let the clutter add to your distractions.

Working from home can give you a sense of freedom you’ll never find in a cubicle. So the creation of systems will help you feel free because you’ll be supported by a structure that fits your needs.


It begins Monday, September 16th  

Sign Up Here


A Joy

Working with Debra is a joy.

She inspires me, she supports me, and she gives me direction so I can identify my needs and my wants. But she doesn’t stop there. Not only does she assist me in laying the foundation, but she gives me the tools to actually achieve the life I desire. This is an ongoing process, not a quick fix. And it takes practice.

If I veer off my intended path, Debra has given me the structure, along with the tools to get back on track. Since working with Debra, my life flows more smoothly, I know where I’m heading and I know how to get there.

I feel better about myself and my life. I look forward to each day as an adventure!

–Susan Mushkin

Become besotted

Love Yourself & Track Your Goals

I believe that if you were to really get to know all the sides of someone, you couldn’t help but fall in love with them.

What if YOU were that person?

Become Besotted. With Yourself. With Your Life.

Become Besotted will assist you in writing your story, a month at a time. An opportunity to get to know all sides of yourself and fall in love.

Become Besotted will also help you explore your dreams and desires. It will serve you in monitoring your victories and shedding what isn’t serving you.

You receive an in-depth questionnaire and 12 months to unfold your story and fall in love...

Purchase here.


Unbelievable Difference

Working with Deb for just a few months has made an unbelievable difference in my life.

With her encouragement, I made major progress on clearing the clutter in my physical life as well as in my emotional life, which paved the way toward creating a new vision for the life I want to live now.

Deb has an easy conversational style, rational down-to earth wisdom, and a warm sense of humor.

She got right to the heart of the things holding me back from living my best life, and has given me sound principles and practices I can carry forward into the future.

For the first time in a long time I feel excited about my life, and I have Deb to thank for that!

-Becca Rowan, Author

hunka burning love

A Year of Support & Accountability

My most popular coaching package as it allows us to spend 12 months together. We build trust and get to know each other intimately.

This allows you go go as wide - or deep - as your stage of life demands.

You choose the number of sessions that fit your lifestyle (and budget) and we’ll create an amazing year together for a life you love.

Learn More or Email me for a complimentary chat to see if we are a good fit.



Debra, one thing I have learned from you…..and likely the most important… to be thankful for my blessings. I realized today that I have never really taken the time to formally say thank you to you for your wise counsel as my life has evolved these past three years. Your continual patience and guidance have allowed me to move from being a man who didn’t believe he had anything in his glass to a man with a glass overflowing.

I’m not all I want to be yet but I would have ever found my path had I not met and worked with you. Thank you for your efforts in helping me find my life. I am forever in your debt.

~Basil Human, Engineer, Chief Operating Officer, Writer

Happiness is just a decision away

Want to know the secret to happiness?

Choosing to BE happy.  Learn more in this golden post from my archives.

From the Archives ==> The Secret to Happiness: Decide to BE Happy.

Debra is a 
true delight 
to work with.

She has a disarming manner that completely puts me at my ease and allows me to explore my challenges in a safe space, a space free of judgment and full of great coaching advice which is given with care and charm and penetrating insight.

With just a few sessions Debra helped me to reconnect with my process and my inspiration, and to really get in touch with and work through my emotions, all of which I had been holding at a distance for quite some time.

And as we move forward, she helps me to firm up that foundation and build from there. I highly recommend her.

~Angela Wales Rockett:

Copyright © 2019 Debra Smouse - Create a Life You Love, All rights reserved.

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