Sonja Burns

10/07/2026

10/06/2026

Guilt and shame may be the two biggest killers of your goals.
Not because you made one choice that didn’t support your goal…

But because of what you tell yourself AFTER you made it.

You miss your workout.
You eat something you hadn’t planned to eat.
You fall out of your routine.

And suddenly:

“I blew it”
I have no discipline”
“Why do I always do this?”
“Here I go again.”

One imperfect choice becomes evidence of everything you think you’re doing wrong.

And now you’re focused on the GAP - everything you didn’t do, everything you should have done, and how far you still have to go.

So let’s start building momentum in the other direction.

TRY THIS TONIGHT:

When your head hits the pillow, think of three things that went well today.

Three wins.

Maybe you drank more water.
Maybe you took a 10-minute walk.
Maybe you mae one choice today that the old version of you wouldn’t have made.

They don’t have to be big.

You’re training yourself to notice the GAIN instead of only the gap.

Because what you focus on matters.

When you start seeing evidence that you ARE making progress, you begin to see yourself differently.

You don’t need shame to change yourself.
You need evidence that you can trust yourself.

09/11/2026

If you can say, “ I can do that” after an idea for a habit, that is a really good sign. If it is something highly effective and easy even better.

I struggled with a home yoga practice for years. First, I thought about it. That’s it, just thought it.

Fast forward to my Kundalini Yoga certification..I had to do 40 CONSECUTIVE days of a practice for my certification. I started strong and lasted about 11 days. Then I realized it was too long. I shortened it by 15 minutes and that did the trick. I found my sweet spot and make it 40 days.

Now, I love creating new habits and putting them into my day. I have learned to start small and let them grow from there. Wow, is it empowering to do small habits over and over again. It really builds confidence.

After this I started getting creative with my habits. I always acknowledge and celebrate myself after any habit. It helps to anchor the habit and creates shine. A sense of gentle accomplishment. Here are some easy examples of habits to make your day smoother.

1) Put your clothes out the night before
2) Make the coffee the night before
3)Set my alarm one hour before bedtime and start my night time routine.
4)Set my water bottle on the counter where I can see it in the morning
5) Rub oil or lotion on my feet and lower legs before bed
6) Listen to healing mantras while in the car
7) Take a shower in the evening
8) When I put my feet on the floor in the morning I say. “Today is going to be a great day!” Say it with feeling or if you’re not feeling it just say, “Today is going to be a great day…some how.” This opens you to the possibility of having a great day.
9) When your head hits the pillow at night acknowledge three wins for that day. Three things that went right or that you got done.

09/09/2026

Routine is grounding, it’s predictable, it is the prefect thing to explore in the fall. Look at each day in the week and throw@in something devotional, something that nourishes you.

08/21/2026

07/17/2026

New science in metabolic health. I am thankful to be involved with an organization that cares about people and improving their mindbody & metabolic health.

Human connection through a personal health coach & community will help you reach your goals.

06/20/2026

We change best by feeling good, not by pushing or pressure.

THOUGHTS INFLUENCE BEHAVIOR- What you think impacts how you feel.

EMOTIONS INFLUENCE BEHAVIOR - discouraged thoughts often stop action. Support thoughts create movement.

05/19/2026

There is a new light blessing the earth right now. A transcendent, feminine, healing light. Let’s do our part and help usher it in together. Join me on zoom Wed. & Fri. from 7:30-8:30am EST to usher and harness this light for the Ascension of mankind & Mother Earth. DM me for more information. $20.00 for a two week trial.