10 Ways to Reduce Stress



Nobody really wants to talk about it, but we are all dealing with stress on a daily basis. According the to Huffington Post, “Young people are more stressed — 39 percent of Millennials say their stress has increased in the last year, compared to 36 percent of Gen Xers, 33 percent of Boomers and 29 percent of Matures.” Some of us have more than others, some us have learned how to handle it, but a huge percent of the world is stressed out! I think one of the most empowering things to learn is how to minimize and manage your own stress level. Stress is a little sneaky things, you can be negatively impacted without even realize that stress is the cause. It is linked to skin issues, asthma, depression and a whole number of not so fun stuff!

I’ll be the first to tell you that I used to live in a place of constant stress, but somewhere along my spiritual journey, from books I’ve read or conferences I’ve attended I finally learned how to what I like to call “woosah from within“. I’m so proud of my ability to really manage stress, and not freak out every time things are less than perfect. Sharing is definitely caring. So I’ve put together a list of ten legit ways I’ve learned to keep stress away, because ain’t nobody got time for that!


  1. Meditate – Set a timer for 5 minutes if you’ve never meditated before, but if you feel more advanced try to go for 10 to 20 minutes. Just woosah and breathe until your timer goes off. Want a little more meditation guidance click here.
  2. Breathe Deeply – I use this regularly. Take a second, breathe deeply. Inhale for 4 seconds, push the walls of your abdomen forward. Hold this breath for 7 seconds. Then slowly, exhale from your belly for 8 seconds. Repeat, as needed until you feel the tension fall away.
  3. Reach Out – When you feel a funk coming on, reach out to people that get you. People that really value you! If you’re having a high vibing convo with good people you will start to feel joy takeover.
  4. Exercise – Getting our heart rates up, increasing the flow of endrophins is a great hands on way to turn down the stress in our lives.
  5. Laugh – Ha ha! Next to meditation this is my favorite. Laugh out loud as much as possible, laugh at yourself, laugh at your pain, pull up a video on YouTube, call a funny friend, and just do whatever it takes to get your giggle on.
  6. Sing – Singing actually exercises our heart, lungs, and release the same endorphins as a good workout. Singing makes you feel good even if you don’t sound so good.
  7. Be Grateful – Before you start your day, write down at least 5 to 10 things you are grateful for.
  8. Accept that you can’t control everything – First, accept that you can’t change everything. Now, just focus on what you can control. Make choices that empower yourself.
  9. Stay positive – Talk and think about things that make you happy. Focus on the good. If the road, is rough know that you can make it through anything!
  10. Dance – Shake it! And, break that stress. Go out and go dancing with friends or just pump up the volume at home and get it!

Try these out and connect with me online. Tell me how it goes! Want more anti-stress tips?! No problem, click here to watch my latest video Stress Out for What: 3 Ways to De-stress.




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IG: @trinajmotivated

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Living in Full Alignment: How I Get My Life Through Travel


It is not uncommon for people to spend their whole life waiting to start living. – Eckhart Tolle

For me, travel equals living! When I’m up in the air, I’m all the way up on life! Having new experiences in a different area or visiting a place I love is everything to me. It’s about breaking away from my day to day surroundings. Giving myself a chance to embrace “newness”. I think differently when I travel. My heart is more open, my mind is more open, and I began to feel deeply connected to infinite power and possibilities. My favorite travel moment, is when I’m tucked away in a window seat, earbuds plugged in, and gazing over the clouds. First of all, I’m grateful to the Wright brothers for thinking of something as crazy as flying in their time because now I get to reap the benefits. Sitting, floating miles above the ground beneath me daydreaming about how beautiful the world is, my life is.

On Wednesday, I flew to Atlanta. On Thursday morning, I flew back home. Who does that?! I know it seems a bit cray, cray to a lot of people. Let me share with you my point of reference. Growing up my mom worked for the airlines so I had that family discount #freetravel. Mom would take my brother and I on these crazy spring break trips where we would fly to multiple cities in one week. One spring break we did Chicago, Dallas and Vegas. My senior year in high school, we went to Louisiana. I was looking at colleges down there. Then, we went to Atlanta. Last stop, Vegas again (there’s something about Vegas!). Even outside of spring break we were always off to the next adventure. I’m so grateful to my mom for taking me on all those super vacations. Through those experiences, I grew a deep affection for being in different environments, making new friends, and breaking away from home.

Now, even though I don’t have that #freetravel hook up I still find, no I make a way to get away. It’s my way of aligning with my highest desire. Travel inspires me. It reminds me that there’s more to life than my everyday experiences. It ignites my creativity. Not to mention, I always make new friends who enrich my life in priceless ways.

My whole point in sharing this is not to say you have to travel, but to say you must allow yourself to live fully. Living fully is something different for each of us. I encourage you to have those experiences that set your mind free and fire you up all at the same time. Why not?! Life is this beautiful journey to be enjoyed. The idea that we should wait to live until we get married, start our dream career, get the business up and running, or the kids off to college is not it. Life is not a waiting game. It is here now. Whether tomorrow comes or not, we must always live for the delicate balance between the now and later. By all means, be prepared if tomorrow comes. However, make sure you’re not always living for tomorrow, it will never come.

One of my favorite Rumi quotes states, “Set your life on fire. Seek those who fan your flames.” Travel is one of those things that fans my flames. What brings you joy, excitement, inspiration? How can you work more of that into your life? Listen, once you know what it is, be creative! Don’t limit yourself on ideas on how to work your schedule, your budget, or lifestyle to get more of whatever sets your soul on fire. Take it from me, life only gets better when we give ourselves permission to live fully and authentically.




What is that thing that fans your flames for life? How do you live life fully? Let me know in the comments below. Comments aren’t your thing…that’s ok! Tweet me @pretymotivated. Can’t wait to hear from you!

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5 B’s to Get Your Meditation Practice Popping


5 B's of Meditation


Meditation seems like such a zen-trend thing to do, right?

Real talk, and all “trendy-ness” aside. Meditation has become a must do for me. It just helps set the tone for my day. Helps me to stay cool, calm and collected all day. I can absolutely tell the difference between the days I’ve meditated and those days that “I just didn’t have time”. We’ve GOT to make time for the important things especially when it comes to our own spiritual practice.

We can’t give to others if we are depleted ourselves. If you don’t have time to meditate, that means you really need to make time to meditate. If our world is ever that hectic, filled with to-do’s, conference calls, social events, and family obligations that we don’t even have “five minutes” to woosah. Houston, we have a problem!

Meditation is a good daily practice. It is an act of self-love (self-love is the best love). Giving ourselves a few beautiful moments to connect with that limitless, formless, colorless, sexless, ageless, and most powerful part of ourselves is the key to unlocking our full potential and super-duper “amazing-ness” er’ day.

5 B's of Meditation (1)

Take just five minutes to nail the B’s of a good meditation practice…

Be quiet

Seems so obvious, but the first key to meditation is to find your quiet space. So the only noise you have to tune out are your thoughts. Believe me, that is more than enough noise to filter out when you’re first starting your practice.

Beat it 

Binural beats are so dope! People say music is soothing for the soul. Well these tonal tunes allow your brain leading you right into a meditative state. Let these low frequency tunes help you vibe higher. 

Be on empty

Meditating on an empty stomach is a great way to avoid falling asleep during your meditation. #ITIS any one? So meditating first thing in the morning is great for this. You can also opt to do it at least two hours after a hefty meal.

Breathe, baby, breathe

Take a few breaths starting out. Don’t pant, but instead take a couple deep inhalations. Really feel your lungs up. Then, slowly exhale counting slowly down from 6 to 1. Repeat until you feel those shoulders fall away from your ears.

Be Gentle

If you’re just getting started or maybe you’re getting back into the meditation groove. This step is crucial. Know that as soon as you say, “ooommm” thoughts will pop up! The list of to-dos will swirl through your mind. Your stomach will growl. Your muscles will tense up. Be easy. Know that this is all so normal, don’t be critical of yourself just relax. Those thoughts and sensations will pass.

Hope these meditation tips and tricks work for you. Want a little more? Check out this video, “How and Why I Meditate”.


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Easy way to get what you WANT

easy want

I love Sade and I’m not sure if you guys know her but if you listen to her or anything like that but I’m saying just Google Smooth Operator and in a little bit you’ll know what I mean.

Let’s figure out being a Smooth Operator in your life, in your work, in all of your motivated pursuits, right? Because we’re motivated pearls and we are people that are changing our lives and we’re changing the lives of people around us. So pretty much here’s what I want to say about having a motivated goal. You want it look and feel effortless. Well, how do we do that? We need to become a Smooth Operator. We need to kind of work this into the daily grind.

What we’re going to do is take the grind out of our motivation and we’re going to smooth it out all the way. The way that we do that is to have a meaningful goal. So whatever you’re doing or trying to pursue, it has to come from a very heart-centered and authentic place. When we talk about passion, make sure that your ego is not involved. Just look around and make sure that it’s not about just looking good, or keeping up with the Jones’s, or trying to look like your favorite reality TV star.

This needs to be the real YOU! That’s the first thing and it’s the most important thing, because if it comes from any kind of ego place meaning any place that says it’s all about looks or all about projecting some type of image to yourself or to others, it just needs to be from you.

Reevaluate and reassess because if that’s the issue than that’s a whole other conversation. It’s about being meaningful, having a meaningful goal and having it come from a place of passion at the spirit within. If it’s coming from a place where it’s all about how things look on the outside, money or recognition, or any of that then you’re not going to be a Smooth Operator. It’s just going to be a grind, it’s going to be hard, and you’re going to be tired. You’re going to be at Starbucks, every time they open the door. It’s going to be that kind of thing.”

The way to really make it smooth is when, you know—and you guys know, I talk about this all the time. It comes from meditation. That’s just one way to just suck the ego out like an Oreck vacuum, you know what I mean? Just get rid of that thing and then you can kind of create space and really get clear on what you were really here for. I mean we all have some divine purpose that comes from this God-centered, spirit-centered place.

And that’s what the objective is—is to align with that power.

Once you do that, then you’re going to get really clear. Let me say this. In my own experience, this is stronger than any coffee, ginseng, or smoothie, or juice that I’ve ever had because it really comes from an authentic place and you get so inspired you lose track of time, you lose track of everything else that’s going on in the world. So that’s one way to really become a Smooth Operator. That’s the first thing that you want to do. You want to meditate and work that place out.

And then, if you’re not pro at meditation, right—‘cause it kind of takes some time to get there.

Become one with nature…

  • Take a long walk
  • Go and sit out by a lake
  • Sit out by a pool or by a tree

Do this for at least five to ten minutes. Just chill. Chill. Be easy. You’ll still create that you would with meditation and then you can find that higher place of motivation. And again, it’s better than Starbucks.

Try these two steps out:

Meditate & Become One with nature

This is going to help you become more of a Smooth Operator. I want to know how it goes, try it out, become a part of the movement, Tweet me, Facebook, Instagram. I get tweets from the pearls all the time and I love it! 

Keep that coming in because we want to know how things are going, we want to know how we can better serve you. Let me know how these two tips to become a Smooth Operator work out for you.

Keep on keeping on and stay Pretty Motivated.

Mindful reads to recommended for a Pearl like you…

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