How to Maximize Your Performance in Spring Sports

Learn the most effective way to increase muscle development, sleep better, and stay healthy

Are you looking for ways to gain a competitive edge? Do you have high expectations for yourself in your sport this spring? Do you sometimes feel nervous before competitions? What if you could learn the fastest way to maximize the health of your muscles? What if you could learn how to keep your immune system high to ward off any colds and infections? In this video, I share with you how the release of stress hormones affects your coordination, your muscle development and bone strength, your immune system and your body’s ability to heal after workouts and injury. If you want more tips, sign in to the right and click the Student Athlete or Athletic Coach option.

How do you know if stress is affecting your performance? Here is a short check list:

___Do you have trouble sleeping?

___Is your skin unhealthy? excess acne? blotchy? eczema? psoriasis?

___Do you feel your heart racing when you sitting still?

___Do you sometimes feel shaky?

___Do your palms sweat?

___Are you sometimes uncoordinated, miss targets, over-shoot, over-throw?

___Do you have to go to the bathroom a lot?

___Do you feel nervous before your events?

___Do you get annoyed or angry at teammates or even your coach?

___Do you feel as if you are under-performing?

___Do you feel excess pressure to improve your performance?

___Do you grind your teeth?

___Do you bite your nails?

___Are you fidgety?

___Is your stomach queasy, do you have digestive issues?

___Do you have trouble recovering after workouts?

Any of these are signs that stress is affecting you. The great news is that you can learn how to reduce and even eliminate all of these effects! The Pressure-Free Method is super easy to learn, however, you are complex, so it may take time and patience for full benefits to come your way. You are trying to break years of habits. Having suffered through a serious injury, followed by a serious illness my senior year in high school, and the tough journey back to health to perform in college, I have a first-hand perspective of the ups and downs and all the emotions that come with high expectations and high-level performance. Hundreds of athletes have worked with me to gain the emotional control it takes to perform at their best. It’s life changing. And it affects not only your physical performance, but your mental toughness and abilities improve as well. My mission is to help you unlock your true potential, one moment at a time!


When the slightest bit of hope can change everything...

Do you ever experience stress and overwhelm to the point where a hopelessness starts to set in? Perhaps you experience an event that really rocks your world, or something is coming up for you that seems too difficult. One of the greatest moments in my coaching practice, is when I help someone experience the smallest bit of possibility within themselves.
We live in a very conditional world. Pressure-Free is about unconditional love and support. It’s about learning to be your own best friend and provide that kind of love and support to yourself first, and then everyone around you. It is nearly impossible to do this when we have released stress hormones, because the mind is in fight-or-flight and cannot think logically or lovingly.
The hope of possibility is like a tiny shaft of light, that starts to melt the resistance of what is so hard, so painful. The hope seems to begin deep in our cores, radiating out until the tiny possibility breaks into action, illuminates, frees us from the darkness of stress and anxiety. Then we begin to walk in the light, work in the light, share in the light, love in the light. May you live in your light, Pressure-Free. -Elle





What Does Stress Really Do to You?

Here is a sample video from my online course.

The only way to know if my training would benefit you, is to experience it. Below is a link for you to sign in for a strategy session with me, and  I thought you might like to see a sample video from my online course (above). This is from the Optimal Performance course and it shares what stress really does to our bodies and our minds.

I invite to experience a free strategy session with me by phone or webinar. During the session you will:

  • Build a vision of your optimal life with significantly less stress.
  • Gain clarity on what you would like to experience and achieve.
  • Discover obstacles and the deeper challenges that are preventing progress for you.
  • Learn the steps to overcome stress, anger, anxiety and under-performance.
  • Learn more about Pressure-Free and ask me questions.

If this sounds helpful to you, click right here. This an obligation-free, Pressure-Free opportunity for you to experience my coaching.


Reducing and Eliminating Distractions

Tips to help you improve your focus.

Do you find yourself distracted? Losing focus? Doing things that take you away from what you’d really like to get done? Chances are the the deepest reason this is happening is that you are releasing too much of your stress hormones. Just one release will compromise your thinking, memory, decision-making and willpower for hours. Here are some tips to help you increase your awareness of what the distractions are, and how to start reducing them.

  1. Deepen your mission in the moment. If we are really committed to what we are doing, there is less chance that a distraction will interrupt our flow. It seems as though, much of the time, we are only half-heartedly committed to our various endeavors. Asking yourself the deeper why can strengthen your conviction. Having deep discussions with someone about your why can also do this. For example, I have been half-heartedly reducing my sugar intake for about nine months. Over the holidays, I had a wonderful phone conversation with my second cousin in New Hampshire and we got talking about the diabetes II in our family. I watched her mother lose her eyesight and feet. I watched my father and his struggles, and my cousin shared her own. This conversation deepened my understanding and conviction, and sugar is no longer a distraction from my greater mission.
  2. Ask yourself. “What is distracting me?” You can take a distraction inventory, using all your senses. I call my current fb live videos Taking Out the Trash because on my morning walks, I used to be distracted and annoyed by the trash in our neighborhood. The cups, bags, cigarette butts, wrappers. It was a visual distraction from my pleasant meditation with my dog. So I started to pick up the trash along the route. Joyfully. Glad to be of service to my neighbors along the route. (in their 80’s, 90’s and even one who is 100!) Curiously noting the odd piece. Happy, when the next day, there is no visual clutter.  Sounds can be distracting. Smells. Temperature.
  3. Next, ask yourself empowering questions like, “How can I reduce this distraction? “How can I co-exist with this distraction?” “How can I keep this distraction from taking me out of my flow?” The answer may not come immediately, but once you ask the question, your mind and body will seek answers.







Who are Your Champions?

Who are your champions? Who can you count on for encouragement? friendship? comfort? Throughout my schooling, I have had many wonderful champions. Professors, coaches and teachers that pushed me. Hard! Starting in 2010, thanks to the advice of Robert Allen and Mark Victor Hansen in their book Cash in a Flash, I asked a prominent business person to be my mentor. I seriously doubt that Pressure-Free would have been born without this champion in my life. My family members also pushed me to do things I never even considered to launch Pressure-Free. My video coach, Maria Andros, helped me get over the fear of getting in front of the camera so that I could share my simple Pressure-Free method out all over the world. The hockey moms I spend hours with in the stands as we watched our children on the ice are a group that comes together in times of need in truly amazing ways.

Perhaps this is a time when you can reach out and broaden your connections, grow your list of champions…

Stress Fat

how stress hormones increase fat on your torso.

Do you have extra fat building on your torso? Releasing stress hormones continually throughout your day may be the culprit. Triggering the fight-or-flight stress response, even for just the slightest annoyance, causes you to build fat in the middle of your body, compromising your arteries and your heart. Here are the five main reasons:

  1. The first flood of hormones, catecholamines, brings fat and glucose to the center of your body so that you have plenty of energy to fight or run away. But most likely, you aren’t fighting or running, so the fat accumulates. Your body also assumes that you need to store fat to survive.
  2. These catecholamine hormones suppress your saliva ducts and your digestive system so that you don’t metabolize your food very well, causing you to store even more fat. This is because digestion takes a great deal of energy, and we need all this energy for survival.
  3. The second flood of hormones, gluco-corticoids do three things that cause fat to store. First, glucose goes out into your blood stream causing a sugar imbalance.
  4. The gluco-corticoids also suppress the thyroid gland which plays a major role in metabolism.
  5. The corticoid hormones cause the fat cells in your abdominal region to expand.

No matter what workout or diet you try, stress may still build this nasty belly fat. The solution is to stop releasing these hormones so often. I know this first hand. As I look back, I started building stress fat at age 15, when, even as a distance runner, I seemed to not have a defined waist – or at least not as defined as I wanted. I remember asking my mother about it, and I know that she didn’t want me eating any less food than I was, so she just told me that that was the way God had designed me.  Then later, I blamed all this belly fat on having three children. Not my fault, right?!

In 2010, when I created my simple Pressure-Free method, and used it every day, the belly fat just started to diminish. After about 6 weeks, there was a noticeable difference, and for the first time in my adult life, I felt like I had a defined waist! Every morning I walk my dog, and when I turned West in the morning light and could see my shadow, I really noticed a difference in my shape. I also noticed that when I sat down, instead of my fat protruding, my belly started to indent. I don’t really have a full length mirror in my house, so I am not really away of my body’s shape other than how I experience it myself.  All of this change made me wonder how my heart and arteries have changed?!

I really love coaching people and helping them reduce belly fat, plus helping people maximize their body’s ability to digest food properly is truly rewarding. Help me spread the word! Share this post with others, and comment below to inspire others!

Pressure-Free Parenting: Strategies for Better Health and Performance

With stress-based behavior so commonplace in our fast-paced society, it can be difficult to recognize what is healthy, and what is not.

  • Do you feel rushed?
  • Do you feel frustrated or anxious because you can’t get everything done?
  • Can people “push your buttons” and get a rise out of you?
  • Do you feel tense, lose sleep, eat or drink impulsively, get sick?

My eyes were opened four years ago, when I discovered how to stop triggering stress.

I had thought myself a calm person. I was a proud parent and a successful executive and violinist. I was confident and focused 90% of the time. However, I just wasn’t aware of how snippy, defensive, and frantic I would get when I triggered stress. How I would feel lousy for hours. How it was making me sick.

And how it affected my husband and children.

Stress is contagious. It’s natural to mirror or otherwise react to the emotions of those close to you.

For example, one study found that men whose wives regularly came home upset from work were twice as likely to develop heart disease as those whose wives didn’t bring work-related stress home.

Another study found that when parents of infants are under excessive strain, their babies may be more likely to develop asthma and auto-antibodies that put them at risk for diabetes.

I want to show you the simple steps I took to stop triggering stress, show you how changing your own emotional habits can help your whole family thrive.

  • calmer, more patient and attentive
  • more respectful, trusting and helpful
  • no longer arguing, bullying or competing.

Hundreds of people have used my Pressure-Free method to improve their health, relationships and performance.

Kyra Sichinga says she has improved as a parent and as a professional. The tools which are taught in the course are very practical and simple to incorporate in one’s everyday life. I have become a better mother for my daughter, a better boss for my employees and just an overall better person for the world.  Kyra Sichinga, Executive Director, Urban League


AJoe Newcomb, parent of athletefter my son’s first session with Elle, he was much more relaxed and confident. In his next race, he took nearly 40 seconds off of his time. Elle’s coaching is a big reason my son was able to earn a scholarship in cross-country and track. Joe Newcomb, Parent of Elite Athlete


Nancy Krajny improved her business and her relationships. I knew that stress was bad, but I didn’t know what to do about it. Elle gives you the tools.  I have increased my  business because I relate better with my customers, and I have a new positive relationship with my daughter.  Nancy Krajny, Business Owner and Parent


You can explore my personal coaching, group training for workplaces and teams, and my online courses, while getting powerful tips and strategies, absolutely free. Three options:

  • Sign in with your email address for my recorded introductory webinar and for periodic updates.
  • Register for my live, 50-minute introductory webinar.
  • Reserve a free consultation with me, held online, by phone, or in-person.

Just click on a button or fill out the form on this page.



Second-Hand Stress: Three Steps to Staying Free and Clear

Imagine that you are a young person preparing to take a final exam or play in a big game, and your stressed parents start talking about all the things that could go wrong.

Are there people at work or at home who try to draw you into their complaints, blaming, and worries?

It’s natural to mirror or otherwise react to the emotions of those close to you. When you are around stressed people, it’s easy to start feeling anger or anxiety of your own, to get sick, to perform below your potential

Second-hand stress infects families, businesses, teams. It can take the magic out of special moments like weddings, births, and vacations. It can make you hate your job. Sound familiar?

Three steps to stop second-hand stress:

1. First, if possible, put some emotional and physical distance between yourself and stressed people.

2. Learn to recognize the physical and emotional signals that you, yourself, are becoming stressed: tension in your neck, back or stomach, for example.

3. When you first feel the signs:

  • Smile. This releases the feel-good hormone dopamine which allows you to think more clearly.
  • Relax your abs. Even though it may be hard, relaxing these muscles signals to your brain that everything is going to be OK.
  • Enter “Curves of Life” posture. Sit or stand with your head up and shoulders back, so your spine curves at the back of your neck and at your lower back. This posture exudes confidence, allows optimal breathing, and promotes the flow of nerve signals between your brain and your body.
  • Breathe slowly and deeply from your belly (not your chest). It may take practice to train your body to relax your abs.

Preventing second-hand stress is just the beginning of your Pressure-Free transformation. My full course includes more that 40 tools to help you manage stress, manage time, and live each day with passion and a plan.

To explore more, check out my testimonials and sign in for a free video series where I share the secret to Pressure-Free. When you are ready jump in, I offer

  • Individual and group coaching
  • Do It Yourself online courses
  • Speaking to groups of any size.