Stamina doesn't happen overnight.
 
Whether you are training for a marathon.
Honing your duration of focus.
Or talking all day.
 
Stamina must be created over many smaller moments of focus, deliberately resetting when off-course, and dedicating to the activity for longer periods of time without burn-out, inefficiency, or injury. And no, vocal rest alone doesn't lead to a better voice long term. 
 
Emy was struggling to get through a 20 minute livestream. Yet this was the main way she preferred connecting with and growing her audience, and she was starting to gain some notable traction.
 
We established a foundation of voice health, warming up, addressing any other factors draining her energy, and learning to listen to the signals that her voice and body were giving her, so that she didn't just "push through."

Stamina starts now, not later. 

Simone Biles made Olympic history again at the 2024 Olympics in Paris, and is headed off onto a 30-city gymnastics tour.  Between the end of the Olympics and the first tour stop, she won't be chillin' on the couch.  Yes, rest will be involved, especially as she needs to recover her calf strain, yet, there still needs to be steady conditioning since stopping workouts completely can mean muscle loss begins occurring within 2-3 weeks. 

So, what do your speaking voice and Simone Biles have in common?  Both need stamina, dynamic power and soothing active recovery methods to perform a peak levels!

​Most people think they can use their speaking activities as a warm-up, or assume that just by talking a lot, that their voice will stay in shape. That is not true.

If you are speaking with strain, a quality change like hoarseness, weakness or pitch breaks, or your voice is fading out before the end of the day or week, it's more likely that the way you are talking is actually making the issue worse.
That's where voice care and specific exercise comes in. The tips in your gift here get you started. Then, you have to choose, just like Simone does every day when stepping into the gym, to do your vocal workout and ensure that the voice is feeling, sounding and performing as effectively as possible. It reduces your risk of injury, encourages longevity, and instills more confidence in how you are being perceived. When your voice is soothed and feeling powerful, it rises above the rest! 
 
Athletes come in all shapes, sizes and levels of training.
 
Your vocal mechanism is similar. The shape and size of your larynx, vocal folds, throat, mouth, nose and how well you power the sound via your breath contributes to either optimal speaking, or, puts you at more risk of sounding flat, disengaged, mumbled, or worse, sustaining an injury.
 
If you use your voice to do your job, you are a vocal athlete. And just like other athletes, training and conditioning to your peak performance is crucial so that you reduce strain and fatigue with talking, feel less unsure and nervous in front of a group, or simply want to be heard and assert yourself without compromising who you are and what you're here to do.

Training and conditioning are not a 'quick fix' or 'overnight success'. You have to intentionally prepare in advance, dedicate the time, and be open to guidance from an expert mentor who can take you to that next level.
 
No athlete would prepare for their sport mere days before a big event. Thus, if you are doing speaking engagements, leading a launch, conducting client and consulting calls, or preparing for the teaching year in the classroom, now is the time to ensure your voice is supported. 

The energy of ‘later’ or ‘holding off’ in one area of life can spill over into other areas of life as well.  Notice if you find yourself saying ‘I’ll do it when…'  If yes, there are likely some underlying beliefs that are running the show, making you feel you can't do/be/have what it is you want right now, no matter what, and thus you perpetuate a vicious cycle of spinning your wheels rather than leaping forward in faith and trust for what you desire to achieve. 
 
When your speaking voice is optimally performing, your voice sounds clear and strong, you have stamina to increase your visibility through audio/video content creation, daily calls, speaking on more stages with confidence, and feeling more comfortable in expressing your whole self -- while keeping your voice healthy long term!

​“I have to do all I can get get my energy up” 
 
A client had just returned from an international trip, and was experiencing the expected jet lag.   She was continuing to go the gym (but easing back in) and taking her daily walks.  Her sleep hasn't quite stabilized again yet.  She felt at a ‘7/10’ for stress level because her business is growing and she wants to step into her leadership role more, yet still feels most comfortable trying to  ‘do all the things' and believes that doing more of her usual self-care is just part of the fatigue-recovery process.
 
As our session began, her voice was noticeably a little rough and lacking the bright resonant tone I know she's capable of.  When her voice falls into this mode, if she doesn't shift it into her smooth, easeful, connected sound, then before long she feels even more strain with talking, which then worsens the fatigue. And the cycle continues.  

​But today wasn't about just reviewing a few voice warm-ups to get her voice back on track. 
 
Today called for deeper rest.   We often think of rest as going on vacation (but perhaps not fully unplugging as we scroll on our phones), getting a good nights sleep, watching our favorite shows, a coffee date with a friend, maybe being outside, pausing between the endless to-do list, or just grabbing a brief moment in the bathroom to catch our breath.   
 
For some, that gets them by in the short term.  Long-term though, it can contribute to elevated levels of chronic stress.   Our nervous system needs longer periods of minimal to no stimulation to activate its rest/digest/recovery capabilities.   I don't know about you but it took me quite while to ditch the ‘shoulds' and feelings of guilt for resting for even more than an hour.  I had to be a conscious choice to make rest a priority. 

Deep rest takes intention and practice.  And, I believe we can access deep rest with the healing power of sound from the voice.  Releasing any stagnant stuck energy from within and around your entire being.
 
I led my client through a simple yet highly specific breath-voice practice that purposely encourages the parasympathetic nervous system to take over, and afterwards she exclaimed, “that was AWESOME! I'm really starting to get it. This is about embodiment!"   
Not doing more things, not more exercise or caffeine, or  rationalizing her way into more energy. 
 
Less is more.  Her body needed that.  The sound of voice was the catalyst to get her there.
 
It's one thing to “think” your way into rest.  It's completely different to experience replenishment with your voice as the facilitator, nourishing and bathing you in sound and resonating through every cell.    
 
When your voice becomes a vehicle for healing and being heard, you radiate vitality. 
 
As I learn more what deep rest looks and feels like to me, continue to seal the energy leaks, and just BE without a goal or attachment to an outcome, I experience more lightness even through the bumpier days.
 
Desiring to deepen your replenishment and radiance? 
 
Then you are warmly invited to begin your journey: The Empower Your Voice service is specific, to meet you where you are, as you discover your most natural and alluring voice and feel more energized.  I bring my 16 years experience and evidence-based approaches and you bring your curiosity and whole self;  During our 6 months together, you receive 1:1, high-touch custom guidance, with accountability & encouragement, to activate your speaking power so that any previously nerve-wracking, uncomfortable or draining situations are a thing of the past.     The investment is $5000(with payment plan option!).  
Your devotion to your well-being in this way allows you to feel stronger, reliable and more captivating when speaking.  You'll learn the practices now that will serve your natural, resonant way of communicating for years to come! 
 
Reply “let's chat!”, or book a call here, and together we can explore your goals and see if this is a fit, and answer any questions you might have.   

You and your voice are worthy!💜

As adults, we tend to lose our playfulness.  
 
Until I had my daughter in 2011, I hadn't really indulged in play during my 20's and early 30's.  Sure as a child and even into highschool I was quite playful.  But, life has a way of subduing those parts of us. 
It wasn't until more recently that I realized, in the past 4 years since starting my business, I hadn't had a regular activity that was “just because.”  Without a goal, or outcome or purpose.  Kayaking or stand-up paddle boarding probably came the closest, but even that has drifted. 
 
I was reminded by a mentor of mine of how important play can be in embodying our true selves.  Choosing a playful approach, or a specific activity that you might enjoy, can maintain quality of life and keep our sense of wonder activated.   Most of 2023 was a whirlwind,  with notable burnout symptoms for me, so playful moments didn't seem as obvious…or I wasn't in a space to receive them.  Burnout also led to a disconnect from joy, and so in this season I am figuring out what brings me joy.  Even if it's not the same things that did before, that's ok. I want to be open and not force it.  

While enjoying my morning coffee this week, I glanced down at the drawing pad on the table.  It was there because I had this urge to release some stuck emotions through doodling.   I immediately saw the rainbow and felt the nudge to trace it.  So I did.  I kept going, moving the pad this way and that to get different patterns and shapes.  I felt relief of the stuck sensations that had been present, and just kept following the intuitive nudges to color and be in the present moment with whatever random creations were coming through.   Afterward, I felt much lighter. I didn't spin a story of what the stuck emotions were or why they were there.  I just followed the urge to create, just because, and let it be. 

Many of my clients know I refer to our work together with the voice as playful.  There must be this intention because a) why take yourself so seriously?! and b) the voice is also an ever-changing kaleidoscope of sound that we can create with anytime we want.  Maybe it's humming a little ditty, trying new silly noises just because, or allowing raw and real vocalizations to release emotions stuck in the body.  
 
During a session last week, my client E was feeling grief from a family situation and anxiety about a business issue she had to resolve but didn't quite know what to say to the other person so she was hesitating, editing and filtering herself.   In her session, we used the voice to connect to her wisdom within and various tonal sounds to help expel any emotions that weren't sufficiently satisfied from verbally processing or over-analyzing.   Within 20 minutes, she felt more grounded, steady in her voice power and was able to easily craft what she wanted to say to the person with the business issue in such a caring, neutral and clear way.   Her voice matched the words she intended to use, and thus her entire message was resonant and well-received.  
 
Because E was willing to play with her voice, be with the sounds as they flowed through her body and detach from a concrete outcome, her energy lightened, the clarity to say what she really wanted came through, and she felt more at ease in the process.  
 
When that playful urge arises, trust it. Give in and enjoy the break from logic, doing more, forcing, over-thinking.  Just Be.   
What can you do this weekend that is playful?  No goal.  Just because.  Even if no one else understands, it's not for them.  It's for you.   
 
Through your custom 1:1 Empower Your Voice journey, you start playing with your voice so that you connect to your inner power and speaking clarity, so that your voice rises above, even through the difficult conversations.  

Could this be for you?

Let's chat to see what's possible -- Book here or email me directly [email protected] to coordinate a convenient time for you!

Humming is one of many techniques/facilitors that can support recovery of the voice. I wrote a prior overview about its use here.

In Nov/Dec 2023, I got laryngitis, and so I wanted to guide you through some of the more detailed steps of how I support my voice, and similarly my clients, through recovery with more ease and speed. 

Day 1 Laryngitis:
Initial recording at onset of laryngitis, you can hear the breathiness, pitch breaks, weakness, breath-less-ness, reduced volume.  I had noticed signs of potential issues a couple days preceding this, slight sore throat, globus (glob/lump in throat sensation), and fatigue with talking but this is the day the voice quality began to deteriorate. 

I also believe in affirming language, speaking loving-kindness to ourselves and others, and even in these moments, I believe our voices are powerful conduits to wellbeing, speaking into existence from Divine Source our intentions and how we desire our life to be.  

Day 2-3 Laryngitis: 
​I think it's important for folks to hear these real-life examples.  Here's me exploring and explaining why I am using humming versus the vowel 'ooo' or 'eee' to help restore my voice in this particular moment. 

Notice how I am trying out vowels-only versus humming (using the m/n/ng sounds depending on the relief and resonance they achieve).  
The breathy-onsets (like false starts in the voice), where air escapes before any sound starts, are an important indicator that swelling is still present.  Depending on which pitches in my range I try, it will be better or worse.  

Day 4 Laryngitis: 
I continued the triage tips that help soothe the throat and respiratory system overall, while also checking if there was enough voice to continue the recovery humming exercises.  Thankfully, there was more voice at certain pitches, and was already sounding smoother! 

Remember these are hyper-specific techniques to assist when in recovery-mode!  While humming is a great tool for general voice warm-ups and cool-downs even when feeling well, that has different goals and approaches. 
My voice fully recovered around Day 6-7 in clarity, and after Day 10 for power and full volume and ease (that longer timeline was primarily due to the overall fatigue waves that were present throughout that particular cold and a lingering cough). 

IF voice symptoms last for 2 weeks, without changing or notably improving, IT'S TIME TO SEE A SPECIALIST!  Send me an email anytime with questions, as I'm happy to help you locate an ENT/Laryngologist and Speech-Voice Pathologist near you when I'm able.  In the meantime, a couple resources that may be useful as you do your due diligence: 

How to find a voice physician 
Voice Expert Search by state (*this list is a great start, but not comprehensive and unclear how often they update so be sure to reach out to ones listed in your area to ask questions and reduce the time spent being bounced from provider to provider) 

If you have questions, or are ready to protect and explore your voice, let's schedule a chat to see what's possible ​so you can elevate your comfort and confidence during speaking voice activities so you establish healthier voice use while reducing disruption to your social life and work responsibilities.  You feel stronger, reliable and more captivating when speaking, you and are more aligned with your natural, resonant way of communicating for years to come!  Email [email protected] and let's activate your voice journey!​

How you do you feel about the sound of your own voice?
​

When you notice what words come up for you, are they kind or critical?  Many folks are surprised by how their voice sounds on recording because that is the least frequent mode they hear it.  In a recording, we are hearing our the sound waves from our voice filtered only through the air.   In our heads, we hear the sound waves of our voice filtered through the bones in our skull and also the air. 
My friend Jessie recently posted in her FB stories that she was excited to be recording money manifestation meditations for her membership.  Yet, the moment she shared the progress, she diluted that excitement by critizing her own instrument, the source of communication.   While editing software is necessary to bring a certain finesse to a finished production, do we do ourselves a disservice by editing our voices so much until they are acceptable or pleasing to us? 

On the other hand, what becomes possible when we accept and appreciate the sound of our voices in their most natural, resonant and optimal state?

Biologically speaking, our perception of our own voice varies because of how the 2 different modes to filter the sound are designed in human communication.  We spend 99% of the time hearing ourselves, inside ourselves.  So, it can understandably be somewhat jarring when you first hear your voice on playback. 

Sound waves are powerful, they can travel short (if higher frequency) or long (if lower frequencies) distances.  Yet we all understand that the output of sound that our auditory perception detects is dependent on the filter through which those sound waves travel.    For example, we know when we speak and plug our ears, we perceive our voice as "louder" in our head.   If we are in a room with significant echo, the sound of our voices reverberating and reflecting back to us is distinct from a sound-proof booth.   This is all about perception, and what we have acclimated our auditory senses to experience.  If we are only used to hearing ourselves within our skull, and never think twice about it, are we truly accepting all facets of how our voice shows up in the world?    If you listen back to a recording of yourself, is there a possibility of shifting the narrative that you'd label the sound as 'cringy, too deep, too high, like a young girl, like a boy going through puberty, like a man, too feminine, too soft, dull, flat...etc' to something more compassionate and kind?   Perhaps that is too big of a leap at this moment.  And that is completely okay.  I see you.  I honor where you are on your voice journey.   

In an effort to better understand people's experiences and thoughts on this topic, I would love to hear your honest, vulnerable and real-life examples.   I created a qualitative voice survey to determine what people think about their voice.  My goal is to receive as many honest responses by World Voice Day (April 16th!).   You can submit your answer anonymously.  You also have the option to join my Empower Your Voice email community by including your email at the end of the survey.  
Would you take 3-5 minutes in your day and share your experience?  Access the survey here!

If there is anyone you know who would love to learn about this topic and participate in the survey, please share this blog out!    I appreciate you so much!

You and your voice are worthy.

Glory
​
I set the intention Dec 31st to enter meditative Divine dialogue with eagerness for receiving my word for 2023. I offered gratitude for three to four aspects in my life currently. I connected to my breath, all the way to the root and through the ground, feeling the support, softening, pleasure and wisdom in my body. The word dripped in and I felt a smile form at my lips and a giddiness, lightness, deeper holiness, and satisfaction throughout my being.

The synonyms for this word felt satisfying, and in all its glory, the beauty of these words and excitement they invoke is meant to be shared.

I am eager to experience all the ways Glory shows up for me this year, the facets to be uncovered, and the praise I can amplify within myself and for Divine God.

Glory Be

Be Glory

Since the revealing of my word, so many moments have occurred.
Glorious sun rises. Glorious swift healing. Witnessing with admiration the glorious wins of others.  Feeling the glorious blossoming bouquet that is my heart.   Reveling in the opportunities that Divine has shown me, and exclaiming what I desire from my glorious intuition, some of which include: 
*my mission heard and received 
*health and vibrancy, strength and ease in my body
*calling in my conscious partner 
*growth in sustainable and generous businesses
*speaking out as uniquely me. No shrinking. 
*Health, self-love, and prosperity for my daughter  
*A new spacious home, simple elegance, lake-life and lots more laughter

Thank you glorious God for this journey and the new evolution of my path. 
May all reading this feel their expansive potential, glow within the love of their hearts, and honor all their gifts by sharing them with others.  

You and your voice are worthy

Over the last couple of years, there’s been a lot of talk about inner monologues.

Apparently, some people hear that running voice in their heads . . . and some don’t.
 
And no matter whether a person has a monologue or doesn’t, they’re usually surprised to learn that the other kind of person exists!  I am one for whom the constant running mind-chatter was incessant, and for the first 32 years or so of my life, it was largely self-critical and judgmental.  Yet, all that changed when I became reacquainted with my self-worth and my wisdom within.  
 
While we may not all have a loud inner (critical or not) monologue, we do all have an inner voice.
 
Our inner voice is our intuition: that soul-led, Divinely sourced guide that is our truest self, a gentle whisper within, or a deeper ‘knowing’.  This inner voice expresses our truths, our desires, our being-ness. 
 
It might speak to us in words, phrases, images or symbols, but it does speak to us.
 
When we are most aligned, when we are honoring ourselves and tuning in daily to listen, that Divine inner voice can emerge powerfully, and be spoken out loud with our physical voice.
 
So many experts have a transformative message within them, but when they try share it, they struggle with:
​

• Mumbling, fumbling the words
• Filler words and interjections that disrupt the flow
• Nervousness & stress that shortens the breath and speeds up the rate of speech
• Feeling monotone, flat, or using a speaking pitch that is too high or too low 

 
And that’s part of my gift of guidance: elevating the voices of vocal athletes (speakers, teachers, coaches, executives) to use their physical voice to more vibrantly share their inner voice—and change the world with their message.

I’ve been intentionally putting my focus where my intuition is sending me, and it’s leading me to beautiful places.
 
One thing I’ve been focusing on and continue to get an intuitive "yes!" to is a workshop with my friend Cathlyn Melvin, who is a TEDx Coach and messaging expert.
 
Together, we created a hands-on experience for experts who want to share their message on the TEDx stage, using their voices in a powerful way.
 
And as I follow my own heart, letting the intuition lead and the mind-chatter to lessen, and show up in ways that create magic for the people I work with . . . I feel like this workshop is a beautifully aligned way to do that.
 
I hope you’re feeling that beauty in the things you’re pursuing, too.
 
Because you are worthy. Your voice is worthy.
 
And I’m grateful to share mine with you.
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P.S. I’m one of those people who has an inner monologue!  Do you? Comment below and let me know!
 
P.P.S. On November 9th, I’ll be co-teaching Press Play On TedX: Giving Voice to Your Idea Worth Spreading, an intimate 3 hour workshop with TEDx Coach Cathlyn Melvin.  From hot seats to interactive, it is implementation-driven!  We’ll help you get clear on the message you want to share and how to use your voice to share that message with the greatest impact. Registration is open, secure your seat here. 
​*if it's past the date listed, please comment below or email directly [email protected] to jump on the waitlist!  

“I wasn’t being truthful about my marriage” 
“I fumble over my words and get in my head about what to respond with” 
“I didn’t feel that they heard me even though I knew what I was talking about” 
“I felt dismissed at the dinner table with my family” 
​“I was told to be quiet and not speak unless i had something good to say all the time as a child” 
“I wanted to speak up but others jumped in” 
“I was made fun of for my speaking/singing voice” 
“I feel fearful when sharing my thoughts to a group” 

These are just a sampling of statements women (and some men) have made to me over the years when we are assessing what has changed about their voice that is hindering them and their communication.  I often say “For some people, when under prolonged stress, conscious or unconscious, the result is a stomach ulcer, for others, it’s a voice change” 

There are differences in the voice and laryngeal function when the Vagus is hopped up in Sympathetic Nervous System (SNS) overdrive vs. when in Parasympathetic Nervous System (PNS) mode!

The key trigger: Stress

Stress (physiological, emotional, inter-personal etc) can trigger a voice change. Often it is from muscular tension, decreased breath support (more holding/shallow breathing when in fight-flight-fear-fawn-faint mode) or psychological factors that can make voicing and speaking more effortful, strained and fatigued.

It is difficult to predict who will experience stress-related changes to their voice.  Thus awareness, vocal play, and proactive wellness is key! 

"Why do only certain persons react to environmental stress and inter-personal conflict by developing an abnormal voice? Why is it that others who have emotional reactions to stress and conflict never have voice problems? Why is it that still others express their personal problems through some other organ systems other than the larynx?"
--Arnold Aronson, PhD, Speech Pathologist, Preeminent Speech and Voice Researcher, 1990

Stress is a chronic pervasive problem in the world, and is the underlying cause of many conditions.   The voice is no exception as it is also susceptible to stress.  
​
Feeling choked up when speaking to a crowd? 
Tightness in your throat when nervous? 
Speech sounds stopping or crackling when you’re trying to have a hard conversation? 
Shortness of breath when speaking on stage? 

When stress and emotional dysregulation or repression impacts the voice, it's not an isolated incident. It is one of the reasons I have approached my work holistically for so many years and continue to advocate that if you are desiring to enhance your voice, to first fully ensure the folks you are considering hiring are vetted, as there is still a lot of misinformation, judgment, and harmful practices in the voice/speaking coaching world. 
Emotions and voice are inextricably intertwined.  Early in my clinical career, I didn’t really recognize the specifics of what I was doing when crafting a session with someone, it just made sense to me to incorporate emotional awareness into the person’s care, when applicable.  

In the voice science literature, the current term used to characterize voice changes that show no physical abnormalities (i.e. when assessed with a scope to ensure the structures of the larynx and vocal folds are intact; in this post,  I spoke about the physical toll a voice experiences when someone is a Vocal Athlete), yet an obvious mechanical and functional interruption is known as “laryngo-responder”:  A person who is pre-disposed, either by physical make up or personality to express emotional distress through either function or sensation of the larynx or voice (Aronson & Bless,2009).

For laryngoresponders: Muscle activation in the larynx and areas surrounding the larynx demonstrate much higher activation when exposed to stress as compared to non-
Laryngosponders.
In other words: The muscles within and around your larynx and neck tighten & hold tension. 

Areas of "least stability” in the body can be weakened and then discomfort arises when stress becomes unbearable that the expression of that stress occurs in the vulnerable area. 
In other words, in the voice, if there are changes that occur, without any structural abnormality or issue, it is often the result of a 'tipping point' -- Chronic stressors weakening the system and then something minor, like a cold, or increased anger, or nervousness, comes along and voice disruption occurs.   This is often why people lament “Why now? I’ve been talking for X number of years and I should know what to do!”   

When this doesn’t resolve within a couple weeks on its own…it’s time to prioritize your well-being and voice health.  Your voice is speaking to you.  Your body’s signals matter. 

There’s A LOT to say about stress, emotions, the vagus nerve and voice, yet this is the 101 lesson for today.  Clients who hire me bring their open-mindedness and willingness to get uncomfortable with what they need to release from within, proactively re-stabilize their voice, regain assertiveness, and re-ignite a deeper connection to their body wisdom.  This brings about ease in communication, improved leadership, success on stages, and an overall more vibrant way of being.   I’m honored to hold a judgment-free zone and witness your insights.  Bringing all of you and the real you is what accelerates your speaking success!