Did you work on Mother’s Day?

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My Mother’s Day weekend was wonderful. I made a conscious decision to spend Mother’s Day eve pampering myself by getting my hair and nails done and just spending the day with myself.  It was wonderful! Sunday rolled around and we went to church and then my family took me out to brunch. I received lovely gifts and beautiful flowers.  We came home and I looked around the house and there were several things that needed to be done to prepare for the week.  My family told me to sit down and relax because it was Mother’s Day. I knew that if I didn’t take the time to get things done and plan for the week everything would really spiral out of control. I was refreshed from my self-care day the day before and got busy taking care of things on Mother’s Day evening.  I love this picture below this is totally a mother’s reality! Ha!!

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I went to bed on Mother’s day feeling so refreshed and relaxed. I hit Monday morning ready for the week.  Well it’s only Wednesday and my week has been CRAY – ZAY! My Zen from the weekend has totally evaporated and I am in busy mom, wife everything mode!   I smile at myself knowing at least I tried to prepare before all the wheels came off.  So, on this week’s blog I wanted to remind all the mothers out there to practice self-care daily, heck even hourly during those crazy times.  We are the best for our families when we take diligent care of ourselves. I am always reminded of this principle when we are traveling on the plane.  The flight attendant directs the passengers that in an emergency if you are traveling with small children to put the oxygen mask on yourself first and then place it on your children. We are no help if we are passed out or exhausted mentally and physically.  So, Moms here’s your permission slip to make self-care your daily practice!

 

Happy Mother’s Day/Week/Month and year to everyone!!

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By Kara Norman- Empower Her, Inc.

 

Kara Norman Atlanta Based Women Empowerment Thought Leader and bi-weekly blog contributor.

 

Kara Norman has been working with Women and Girls for a number of years. Her nonprofit organization Empower Her Inc , have led to many opportunities in the space of making social changes as it deals with women and their many roles in society. You can learn more about Kara Norman and Empower Her Inc. at http://www.empowerherinc.com/

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Hello May!

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A brand-new month is already here – can you believe it?  If your life is like mine May is always a busy month for my family and I. My schedule is filled with school plays, spring concerts, 8th grade dances, end of the school year activities packing up my college daughter to return home, graduations and birthday celebrations all on top of our regular schedule. Whew! I normally approach busy seasons flying by the seat of my pants, exhausted, stressed and doing way too much. This year I am working on being intentional and focusing on how I want to feel as I move through life. More peace, patience, enjoying the journey and joy in the middle of the storms.  Self-care strategies that I have mentioned in my previous post have helped me tremendously.

One of the ways we can be more intentional about self-care is to be more aware of what our stress levels are and their long term impacts.  There is a great tool called the Holmes and Rahe Stress Scale that can help you understand the way different stressors both good and bad can impact our lives on a short term and long term basis. It is good to be aware of the different levels of stress and how to better manage on a day to day, month to month and year to year basis.

Take a moment and add up your stress levels based on this quiz/point system below and assess the impacts that your stress levels can have on you. An online version can also be found here:

https://www.mindtools.com/pages/article/newTCS_82.htm

 

 

Once you add up your scores you can use this scale:

Total Point Score:

11-150 Points –  You have only a low to moderate chance of becoming ill in the near future.

150-299 Points – You have a moderate to high chance of becoming ill in the near future.

300-600 Points –  You have a high or very high risk of becoming ill in the near future.

May is Mental Health Awareness Month and we will dive into this topic even further this month as well as develop better-coping strategies to be more intentional with our mental health and self-care practices!

Cheers to May!

By Kara Norman- Empower Her, Inc.

Kara Norman Atlanta Based Women Empowerment Thought Leader and bi-weekly blog contributor.

 

Kara Norman has been working with Women and Girls for a number of years. Her nonprofit organization Empower Her Inc, have led to many opportunities in the space of making social changes as it deals with women and their many roles in society. You can learn more about Kara Norman and Empower Her Inc. at http://www.empowerherinc.com/

 

How Are You Building Your Portfolio?

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I am excited to be a guest speaker at Kustom Kreation Photography & Celebration Décor’s Portfolio & Perspective event this weekend!  It is an opportunity for event designers and planners to come be inspired, create beautiful styled shoots and have them professionally photographed.

The host Elisha Akram is a divinely talented Atlanta based photographer who has helped hundreds of brands create stunning portfolios and branding images.  She has definitely polished up my portfolio!  My branding Empower Hour photo and new headshots for this blog were taken and designed by her – isn’t she fabulous!

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It will be a fun day of flowing in your creative gifts, connecting with those who love the elements of a magnificent event and having your work photographed by different photographers.  It is also nice to see the different perspectives that are captured through the different lenses as well as the tables that are created by the different event planners.

 

I’m excited to be a part of this creative day and to help empower the attendees to remember to make their self-care a priority when they are pouring into others.  We are constantly evolving and changing and it is good to constantly check in with yourself and your brand.  We can get caught up in social media and what others are doing or get so busy and worn down that we forget our own creative spirit and our why.

 

Praying for a blessed event and that God will also help me build my own portfolio to speak more and empower others with my story, journey and wisdom!  I am also excited to style the Mimosa Bar at the event to remind the attendees to celebrate and to take time to toast their gifts and every aspect of their journey.  I created Empower Her, Inc. to combine my love of event planning and my desire to empower women and girls through amazing events. So fun to get back into the things that I love after taking time out to take care of myself and my family.

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Cheers to tapping into the creativity that flows from God and to building polished and beautiful portfolios!

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By Kara Norman- Empower Her, Inc.

 

Nothing to give and that’s okay

So I am fighting either allergies or a cold and as if that is not enough several other areas of my life are going bonkers.  I realized I missed my first deadline for this post over the weekend and have been scrambling to come up with something empowering to say. All I found were crickets and tumbleweeds! I realize that right now the sickness and obstacles are here and all I can do is rest.

So this week I’m giving you permission to take off the super hero capes and just take care of yourself in any areas that needs healing or rest. I came across this statement below and I thought it was perfect for this week!

Cheers to empty cups that need to be filled!

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“When you cup is full this is the perfect poem to move forward!”

Still I Rise- Maya Angelou

You may write me down in history
With your bitter, twisted lies,
You may tread me in the very dirt
But still, like dust, I’ll rise.

Does my sassiness upset you?
Why are you beset with gloom?
‘Cause I walk like I’ve got oil wells
Pumping in my living room.

Just like moons and like suns,
With the certainty of tides,
Just like hopes springing high,
Still I’ll rise.

Did you want to see me broken?
Bowed head and lowered eyes?
Shoulders falling down like teardrops.
Weakened by my soulful cries.

Does my haughtiness offend you?
Don’t you take it awful hard
‘Cause I laugh like I’ve got gold mines
Diggin’ in my own back yard.

You may shoot me with your words,
You may cut me with your eyes,
You may kill me with your hatefulness,
But still, like air, I’ll rise.

Does my sexiness upset you?
Does it come as a surprise
That I dance like I’ve got diamonds
At the meeting of my thighs?

Out of the huts of history’s shame
I rise
Up from a past that’s rooted in pain
I rise
I’m a black ocean, leaping and wide,
Welling and swelling I bear in the tide.
Leaving behind nights of terror and fear
I rise
Into a daybreak that’s wondrously clear
I rise
Bringing the gifts that my ancestors gave,
I am the dream and the hope of the slave.
I rise
I rise
I rise.

by Maya Angelou

By Kara Norman- Empower Her, Inc.

 

Cheers to Spring!

 

banner for Kara Power HouWe’ve come through a cozy season of hibernation and hopefully, we are feeling restored and rejuvenated to welcome spring and a brand new quarter!

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Here are a few tips to help you spring forward:

 

  • Refresh your mind!  Mediation is a daily reset to your mind, body and spirit. Simple Five minute meditations are perfect ways to reset your mind and get aligned with your spirit. Oprah and Deepak Chopra just launched another free 21-day mediation series that focuses on Shedding the Weight of the Mind Body and Spirt. Sign up today – they are only on Day 2 so still time to catch up!https://chopracentermeditation.com

 

  • Refresh your sleep!  What’s the single most important thing you can do to start each day with more energy, optimism, and freedom?  Getting better sleep!  I am so excited that one of my favorite wellness experts, Latham Thomas, is launching a new series of mediations focused on reclaiming deep and truly restorative rest.  Her complete audio program called Beditations is designed to show us how to reboot ourselves and help us get grounded, present and centered, sleep better, and recharge our physical, cognitive, and spiritual reserves.  I can use more siestas in my life! You can pre-order your copy today by visiting this link:https://www.soundstrue.com/store/latham-thomas.html

 

  • Refresh routines – Break up the boring routines of life and get some spontaneity going! Try a different class at your gym that is way out of your comfort zone or take out a map of your state and pick a random place to visit for a quick day trip.  Self-Care is also a great area to shake things up and put yourself at the top of your list of priorities.  What would you love to do but too scared to try? Grab a friend and give it a shot!

 

  • Refresh your health – Pay closer attention to how your body feels and listen to your intuition. This is a perfect time to schedule that yearly physical and put your health first! Now that the days are longer and things are warming up let’s get moving and on the path to wellness!

 

Happy first week of Spring! Cheers to clearing your mind, cleansing your soul and rebooting for the new season!

By Kara Norman- Empower Her, Inc.

Empower Hour with Kara Norman – Celebrating Our History!

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Celebrating Black History Month with Women in History!

Little Know Facts about Ann Cole Lowe156870-5801-l-usUTEPy

Born in Alabama in 1898 the granddaughter of a plantation seamstress.

Married at 14 to a man 10 years her senior

She soon left with her young son to make dresses for southern society women.

By 21 had her own dress shop

By 31 had $20,000saved and moved to NY.

In 1947 went Paris Fashion week Upon her return she got a job at Saks 5th Ave

Her gowns sold at Neiman Marcus, Henri Bendel and Saks. She was making up to $300,000 a year in 1950.

1953 she made Jacqueline Kennedy’s wedding dress.

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She passed away in 1981

Remember her  Say her name

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How will you leave your mark on history?

Celebrate Our Rich History Every Day.

Kara Norman – Founder of Empower Her Inc. 

Empower Hour with Kara Norman -Let’s Travel in 2018!

Happy New Year Empower Hour Kings and Queens!

I was blessed to bring in the New Year on the sandy white beaches of Punta Cana in the Dominican Republic.  My hubby and I celebrated our 20th wedding anniversary in December and took the opportunity to get away.  It was one of our best vacations and we loved exploring a new country together.  It is so important to travel relax and get away from our everyday lives.  My husband calls our trips, “investments in our marriage”.  I think that trips in general are investments in our selfcare and wellbeing.  Even if it’s just a day trip to a new city we should always make time to explore.

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Need a little inspiration? I love following this Instagram hashtag #essencetravels!  There is a whole world out there to see folks!

Is money an issue? Here is a great link I found that gives tips on how to travel on a budget! #teamnoexcuses

https://www.skyscanner.net/news/20-money-saving-travel-tips-and-secrets

Here is a photo of a picture of a beach that I put on my vision board December 3, 2016.  I did not pay attention to the location just put the photo on my vision board.  My husband picked this place in March of 2017 and my toes were in the sand on this very beach in Punta Cana December 2017 it works!

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Cheers to amazing adventures in 2018!

Kara Norman – Founder of Empower Her Inc.