Body Image is the way you view yourself and how you look. Having a positive body image means that most of the time you see yourself accurately; you feel comfortable in your body and you feel good about the way you look. It’s also how you imagine other people see you.

FACT: Research suggest that 80% of adult women are dissatisfied with their bodies, and this problem starts at a very early age. In 1st-3rd grade, 40% of girls want to loose weight and 80% of 10-year old girls are afraid of being fat. Sad facts here ladies!

You are labeled “overweight” or “underweight.” This label is stamped into the consciousness of your mother. Every time you were brought to the pediatrician for a routine checkup, you were compared to the statistical data and national charts. Your mother was indirectly taught how to feel about the size of your body.

We receive strong messages about body image from magazines, television, films, and other social medial. Most of the beliefs we have about the way women “should” look like come from models and celebrities we see in magazines and the media. Models and celebrities do not look like most women.

FACT: Models weigh 23% less then women who are not models.

Look around you. Notice women’s bodies. In the real world women’s bodies are diverse not what we see in magazines and social media. Each body is unique!

Our bodies are amazing. They are what makes us alive! We can do amazing things with our bodies. Let’s honor each part of our body and what it does. In doing this, it will help you honor your body. It will help you honor all of the girls and women’s bodies. It will help you honor all shapes, sizes, and the different stages of life such as puberty, menopause, and aging. There is no need to compare. Our body is unique!!!

Treat your body with respect and kindness. Love your beautiful body!

An exercise you can do is to look at yourself in the mirror. Look into your eyes. Say the words, “I love you.” Say it multiple times. “Say I love you (use your name)”. If you have never said this before,  take some deep breaths and say  “I can learn to love myself”. When you are ready scan your body. Tell your body parts you love them. Tell them what you love about them.  Do this exercise at least once a day for 30 days. After 30 days ask yourself,  “How did this exercise help me?” “Do I love myself more?” “Do I have positive body image?”  Be compassionate with yourself during this process.


Written by Natasha Burke, Feb 13, 2017


I used this exercise in my women’s group this week. On the worksheet, “I AM ENOUGH”, put a check mark next to the words that convey you are enough! You can add words to the list.  The second component  to this exercise is to draw a sunflower or any type of flower with lots of petals. In the middle of your flower write the words, “I AM ENOUGH”. On each petal, write down the word from your list that conveys, “I AM ENOUGH”.  Color it. Make it beautiful like you are! Have fun!


___ Playful ___ Loving ___ Honest
___ Courageous ___ Generous ___Thankful
___ Encouraging ___ Comforting ___Leader
___ Successful ___ Curious ___ Happy
___ Responsible ___ Wise ___ Unique
___ Caring ___ Positive ___Confident
___ Focused ___ Patient ___Giving
___ Active ___ Creative ___Helpful
___ Adventurous ___ Peaceful ___ Friendly
___ Resourceful ___ Emotional ___ Safe
___ Winner ___ Important ___Limitless
___Growing ___ Social ___Potential
___ Conscientious ___ Self-Made ___ Infinite
___Genius ___ Open ___Self-Love
___ Proud ___Powerful ___Original
___ Motivated ___ Flexible ___Nurturing
___ Champion ___ Complete ___Authentic
___Proud ___ Expressive ___Abundant
___ Intelligent ___Magical ___Amazing
___ Explorer ___Reflective ___Visionary

I am a dream unfolding

I am a shining star!

Written by Natasha Burke, January 28, 2017



Are you a bird in a locked cage?

Are you a bird in a cage with the door open so you can fly in and out?

Are you a bird that is free to fly without a cage? I invite you to ponder this powerful metaphor. Where is your bird?

In 2013 I had a life altering experience that was the catalyst to open my cage and fly freely. I was the bird who was in a cage. I was in prison. I had a spiritual breakdown! I didn’t know who I was. I didn’t know what I wanted. I didn’t know what my purpose was. It was a very profound moment in my life. Once I realized this, the deep work began. I started my journey of discovering who I was. What a ride it has been!

I took this opportunity to evaluate every aspect of my life. I was scared. I was excited. I was entering unfamiliar territory. I knew I was on a journey to the unknown. Exciting, right?

The truth is I wanted to know who my authentic self was. I wasn’t living my life being authentic. I was living my life through the lens of others belief systems. I was living my life the way I thought I should be living. I wasn’t being true to me.

Was this journey simple? No. I had to dig deep. Dig deeper and deeper. Sometimes it was painful. Sometimes it was invigorating. I had to let go of people. I upset people who didn’t understand the journey I was taking. I knew I had to do the work so that I can let go of what no longer served me to allow what does. I had a love affair with me! It has been the best love affair!

As I let my armor down, and it was a very slow process I began to see who I really am. Like an onion, I began peeling the layers of lies, wounds and beliefs. I began to sing like no one was listening. I danced like no one was watching. I began to soar high and higher. I am a bird who is free!

The first time I used my voice, I was scared. Each time I spoke my truth, it got easier. Not speaking my truth isn’t an option today. It should never be an option.

What an amazing journey I have been on. I never knew love like the love for myself. Everyday I am grateful that I am being my authentic self. I show up living life big!

So if you are a bird in a cage, I invite you to open it up and fly out. You may return but keep going out. When you are ready you will leave the cage forever, never to return. You will be free!

Give yourself the gift of finding out who you really are. Open your heart to the process. Be compassionate as you take this journey. Share with others who you really are! We all have a voice, and we need to be heard. We all need to sing beautiful notes like a bird.



Written by Natasha Burke, January26,2017