Danette May's Lotus Journal - January 2020

Welcome to 2020, Sister!


Welcome to the start of a new decade! I am so excited to continue this journey with you into radical self-love through healing foods, healing movement, and a healing mindset, and I cannot wait to watch you continue to create true, authentic lives for yourselves.

When I reflect on the last decade, I’m in awe. I was in a completely different place than I am today.

In 2012, I was in the middle of one of the lowest points of my life. I had lost my sweet infant son and had spiraled into the deepest, darkest depression. I felt trapped in a marriage that didn’t support me and my truth. I was facing financial ruin, unsure of how we were going to survive each month. My soul was crying out, and when I finally began listening to it, I knew I couldn’t keep living the lie I was living. I couldn’t keep living a truth that wasn’t mine. To make matters worse, during that time, I didn’t have the support of a personal tribe of sisters. In fact, I didn’t have any sisters! (I was raised with brothers.) I had a supportive family, but they were supportive of the girl they thought they knew. They supported the girl who was married, had little children, and was a personal trainer. They supported the girl who was in their religion and believed in their mindset. For so long, I was going through the motions of this person I thought I was supposed to be. But deep down, I knew I wasn’t living my truth. I imagine your story is quite similar — or at least, some of the deeper challenges feel familiar. I bet you’ve felt at some point (and maybe even now) like you were living something other than your truth. I bet you’ve wondered if there was anyone out there who would really get you, accept you, CONTINUED ON PAGE 2 ...

January 2020

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and support the person you wanted to be. I bet you’ve felt lost, wondering why your path felt so different and why you felt the urge to stray from what’s no longer true. Today, we have a tribe of the most loving sisters who are all on the same journey. They say, “I see you despite what you believe in or how you raise your children. I see you as a friend, as another woman like me doing her best for where she is right now.” We are all focused on fueling our bodies with food that heals and cleanses. We inspire one another and understand how critical our mindset is to our success, and we know to turn to our tribe when we struggle with that mindset. We know the key to life is this: When chaos hits, when life is tipping you upside down and you need something to spur you on further, you need the power of healing movement. We know how powerful it is to have thousands of women pushing us each day to go further, get stronger, and heal. I didn’t have this tribe back then. Had I had this powerful and supportive group of women behind me when I was at my lowest low, I wonder if things would’ve been different — if I would’ve felt more supported, less alone. That piece of my past was my biggest motivation for creating Fit Rise 365 and this movement of women from all over the globe coming together in love. It’s my hope that you remember you don’t have

to do this alone. I want you to take this endless support, hear the roar of this tribe, and realize that it’s yours for the taking. We are all on the same journey toward becoming the most authentic version of ourselves, and we will support each other through every step of our rise. You can become the healthiest version of you. You can heal your soul and cells through food, movement, and mindset. You can support your fellow sisters on a journey to discover their own truth and push back against what they believe they have to be. I salute you. I commend you. I bow down to you in deep humility for what we’ve created together. Each one of you is a piece in this whole symphony. You have your own melody. You have your own song. And without you, we wouldn’t be the same. So, thank you for rising up. Thank you for choosing you and choosing love. Thank you for choosing to be in the fullest and truest expression of who you are. We’re in this together, sister. Have a great 2020; it is going to be your year. And don’t forget: There’s an entire tribe of women out there cheering you on and lifting you up. We will rise together. –Danette May This all starts with you.

“Today, we have a tribe of the most loving sisters who are all on the same journey. They say, ‘I see you despite what you believe in or how you raise your children. I see you as a friend, as another woman like me doing her best for where she is right now.’”

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Remember, Food Prepping Saves You Time, Money, and Stress

All While Helping You Conquer Your Goals!


As we head into 2020, remember this: Your body is made in the kitchen, so ensuring you eat mostly whole, healthy foods is a big step toward conquering your week! By carving out just a few hours to food prep for the week, you’ll set yourself up for success and save time, money, and stress on the other six days. If you’ve gotten away from food prepping since starting your journey, here are a few quick tips that should help make it even easier this year. tape on your storage container with the name of the dish and the date you made it. This will help you remember your options and ensure you eat everything while it’s still fresh! • Label everything. Stick a piece of • Always multitask. Having two food- prep tasks going at once — for example, cooking rice while you chop vegetables — makes the process more efficient. • Don’t worry too much. Remember, your food prep doesn’t have to be perfect. You’re not trying to impress anyone, so who cares if you chop your pepper sticks a bit crooked or overdo

Here’s a new recipe to get you started!

Soba Noodles With Garlic and Zucchini Ingredients

1. Bring a pot of water to a boil. Add soba noodles and cook until tender, about 4–5 minutes. Drain and rinse with cold water, then set aside.

• 4 oz soba noodles

2. In a large skillet or wok over

medium-low heat, warm olive oil until barely shimmering. Add grated garlic and ginger, and cook for 1 minute. Pour in liquid aminos and water, and bring to a boil. Lower heat and simmer for 2 minutes. 3. Add onions, simmering for 3 minutes. Stir in zucchini and cook for an additional 90 seconds. 4. Add soba noodles and toss to fully coat. Serve immediately, or cool and serve as a cold dish.

• 1 tbsp olive oil

• 2–3 cloves garlic, grated

• 1 tbsp ginger, peeled and grated

• 1/4 cup liquid aminos

• 2 tbsp water

• 1/2 small red onion, thinly sliced

• 1 small zucchini, julienned into noodle strands

Inspired by NaturallyElla.com

If you get stuck in a rut, remember that your membership site, Members.FitRise. com, is full of quick, healthy, easy-to- follow recipes.

it a little with the garlic? The most important thing is that you’re fueling your body with good stuff.



Through the GOOD,


and the BAD, UGLY

You Can Always Rely on Your Sisters


oing it alone can be scary, even if the place you’re heading is a happier, healthier life. It can be intimidating to

you’re feeling down about your progress or are struggling to find your motivation after months of hard work, the tribe is just a few clicks away, ready to shine some love and positivity into your life. If you’re a Fit Rise 365 member, you can lean on the incredible ladies in our Facebook group. Remember, this group is a safe space where you can share your struggles and progress and get honest feedback and support. It’s a resource created just for you, and you can access it 24/7, so it’s there anytime you need a boost. On our website, DanetteMay.com,

you can read the stories of women who have changed their lives for the better and find uplifting videos and articles directly from Danette. Offline, you can immerse yourself in that same feeling of community by seeking out positive, like-minded people. Surround yourself with encouragement this year and open your mind to new, positive experiences. Join a hiking group, take a yoga class, or find a healthy cooking workshop near you. Make it your mission to expand your tribe — and remember, even if it feels like it sometimes, you’re never truly alone!

go to the gym by yourself or cook healthy meals when your family isn’t on board with your goals. That’s why, going into 2020, it’s so important to remember that your sisters have your back! If your friends and family don’t understand or support you, don’t worry: There are thousands of women out there who do, and you can fall back on that community whenever you need it. When

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• Bless the water. “It’s scientifically proven that the molecular structure of our food and water changes when we say positive words to it,” Danette says. “When I fill up my water bottle, I tell my water that it’s healthy, vibrant, and abundant!” You can read more about water blessing in Danette’s book, “The Rise.” • Laugh every day. If she hasn’t laughed yet by the end of a rough day, Danette makes a point to look up something funny, whether it’s a comedy special or a cat video on YouTube. As she puts it, “Laughter is your medicine!”

Danette doesn’t rely on New Year’s resolutions, but she does believe in setting “nonnegotiables” to guide her in her journey. Every January, she sets five of these daily intentions, and this year, she wants to share them with you! “You have to be very conscious of what you choose as your nonnegotiables,” Danette explains, “because they are just that: nonnegotiable! When you wake up in the morning, you can’t be debating whether today is the day you’re going to do them or telling yourself you’re too busy.” Below are Danette’s latest nonnegotiables. If they resonate with you, feel free to adopt them! If they don’t, this is a great time to create your own.

• Take in something green. Whether it’s a big salad or a green smoothie, I try to get something green in [my body] every day,” Danette says. “Green is the love color — it’s your heart chakra color — but it’s also representative of the health and vibrancy out in nature, and green things are loaded with nutrients!” • Move every day. This could be a yoga class, a hike, a daily workout from Members.FitRise.com, or even just a juicy stretch. As Danette puts it, “Movement is life! When we move, we clear out the cobwebs of our soul.” • Use positive affirmations. “Every day, I’m going to tell myself five positives about myself,” Danette says. “I’m going to take 10–30 seconds to put in the love and be my own best friend.”

You don’t have to choose five nonnegotiables for yourself; you can pick just three if that’s easier! There are no rules when it comes to setting these intentions except that they need to be positive and you need to follow through, so pick what feels right for you! “Remember my favorite quote, ‘Small hinges move big doors,’” Danette says. “Imagine a big, beautiful door swinging open to your dreams! It can be the most ornate door you can imagine, but what moves that door is the small hinges on the side. I look at these nonnegotiables as my hinges. They’re going to move the big door to my dream.”

“Small hinges move big doors.”



From the moment we are born, the idea of what our lives should be is pressed onto us.

We need to be married to be successful.

We need to raise intelligent and gifted children to be successful.

We need to make millions of dollars and take lavish vacations to be successful.

We need thousands of followers on Facebook or Instagram to be successful.

We get so wrapped up in this idea of what success should be that we drown out our own truth. We’re never taught that what success means to us personally could be radically different from what we’ve been told it has to be. Instead, we are told, “If you don’t make [a certain amount of] money, you’re not good enough. If you’re not married by the time you’re 30, you’re not successful. If you only have 200 followers on Instagram, you’re not worthy.” What makes me sadder than anything is that most people don’t devote time to think about what they really want. Instead, they shuffle along in the current without understanding they can break free. You have to shut out the noise muffling your truth because you deserve to create a life that aligns with what your soul is calling you to do. You are the author of your story, and when you pick up that pen to create your next chapter or a whole new book, are you going to write what you’ve been told to write, or will you craft a story that illuminates your truth, your beliefs, and your experiences? For the past four years, my husband, Craig, and I shut out the noise for a few days during a process called dream mapping. It’s almost always near the end of each year. We settle into the house with our favorite food, turn down the lights, light a few candles, grab a notebook and a pen, and we just write. It sounds so simple, but it’s deeply introspective and powerful. We go deep within ourselves, And the noise will just continue — until we do something about it. It’s possible to craft your own tale, but you have to cut through the noise to get there.

How I Use Dream Mapping to Write My Story and Empower My Journey

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and we spend an immense amount of energy processing the different parts of who we are. We write out, detail by detail, the dreams we have for the next 3–5 years and some strategies on how to get there. We understand we do not have to know all the “hows” to the dreams, and we focus on our belief systems around these dreams. By the end, we have a map and a plan for the story our soul is calling us to write and follow. After we power through these truths, Craig and I join back together to share what we have written. We make a pact to hold each other accountable and to be each other’s keepers of the intimate and truest versions of ourselves that we have poured into these pages. Beyond that, we make sure to read these truths and goals to ourselves every single morning. It takes no more than five minutes, but it prepares our minds for the journey we deserve and are inspired to create every day. It has been so rewarding for us to create a life that lights us up as individuals, as a couple, and as a family. It’s powerful for us to write out our beliefs, detail what we want to experience, and actively work every day to get there. This year, as you continue on your journey and reach for the truth you have defined for yourself, I want to encourage you to try dream mapping. Whether you commit to a powerful two-day session or spread out the experience into four one-hour segments over four weeks, I just want you to step into the exercise and give it a go. You can do this exercise with a spouse, friend, sibling, or any loved one — so long as you choose someone who is going to push you and support you into the best version of the life you have made for yourself. As you begin, I want to offer you the categories Craig and I primarily focus on and examples of what we ask ourselves. We get very detailed and clear about what we would like to create and what it FEELS like. • Health: What does optimal health look like for you? What would your body look like? What are the choices you are going to make, and how are you going to get there? Do you want to live to be 100 years old, or do you want to always have the energy to go on a hike?

“You have to shut out the noise that’s muffling your truth because you deserve to create a life that aligns

with what your soul is calling you to do.” 

• Relationships: What does the relationship look like with yourself, your significant other, your friends, and your family members? How do you build your relationships with yourself, your spouse, and your children? How will you build friendships and nurture old companionships? • Finances and Career: What are the ideal finances you want? What does the ideal career look like? Does your job bring you joy, and what does that feel and look like? • Experiences: What do you want to experience in life? What do experiences look like for you? What do you believe about your experiences? What do they give you? • Spirituality: What does it mean for you to be spiritual? Is it something religious, or is it a belief system you built for yourself? What does that feel like, and how is your belief system built around your spiritual and intellectual life?

Regardless of what your answers are or what flows out of your pen, you are in control. You should no longer be held back by inhibitions that tell you what you have to be. Let your pen be free to flow into your truth. It doesn’t have to be a realistic goal for it to be your truth. The beautiful magic of dream mapping is that what you write down has a way of finding you.

That’s the power of the pen.

That’s the power of your beliefs.

That’s the power of your mind leading to and creating the life of your design.

Remember, you are the creator of your life. It’s up to you to be the author of your story, and if you decide not to create the life that speaks to your truth, you will flow on the whims of what the world places before you.

So, sister, what will your 2020 chapter be?

–Danette May




We love to think, read, and talk about fitness. It seems like every day, there’s a new workout trend kicking off or debate revving up about when, where, and how long you should work out. These days, fitness gurus have even started debating whether you can “set” your body to either fat-burning or muscle-building mode by choosing to do cardio before strength training or vice versa. “There is no right or wrong way to start your workout,” Danette says. “The important thing is that you start!” If you get hung up on working out “the right way,” odds are, you won’t start at all. A lot of people get stuck deciding where to begin when there are so many options to choose from: CrossFit, yoga, Zumba, hiking, biking, running, HIIT, and LIIS, just to name a few! But how you work out doesn’t matter nearly as much as whether you work out at all. Ladies, it’s not that complicated! At least, it shouldn’t be.

“There’s no wrong way to move your body; it’s just important that you do it,” Danette says. “You need to do it with intention, and you need to do it to center yourself. You need to do it for health, you need to do it for longevity, and you need to do it for peace and groundedness. You can even just do it to have fun!” Start with strength training or start with cardio — start with whatever floats your boat! All Danette asks is that you remember to warm up your muscles before jumping in. “You want to get your muscles slowly warmed up, and you want to get your posture into alignment before you start doing any strength training,” she says. “That can be five minutes of jump-roping or just stretching and getting a sense of perspiration and warmth building up in your body. Just prime your body before you do anything that’s going to require the muscles to fire.”

of stretching can have a profound effect on longevity and overall health.

“As we age, our muscles take longer to recover, so it’s important we give them the time to stretch and give them the nourishment of gentle movement,” Danette says. If you’re stuck in a workout rut, head to your membership site at Members.FitRise.com and ask for support from your tribe! We’re all here to support you.

As we get older, these warmups become even more vital for our success. Even 15–20 minutes

INSP IRAT ION 8 Danette May’s Lotus Journal


Is organic worth the price? You’ve probably heard this question a thousand times and even asked it yourself while standing in the grocery aisle, debating whether to pay the extra dollar for organic kale. The short answer is, “Yes!” However, you don’t have to take our word for it. Science backs up organic as the safe choice for your health, the planet, and your pocketbook. Here are three reasons organic produce beats the conventional stuff. 1. Organic requirements restrict pesticides. Organic farmers can use natural pesticides, but they’re forbidden from using chemical-synthetic pesticides, which have been linked to hormone issues, fertility problems, nerve and brain-related illnesses, and certain cancers. 2. Organic food may have more nutrients. According to an analysis published by the National Center for Biotechnology Information, “Multiple studies show that organic [produce] varieties do provide significantly greater levels of vitamin C, iron, magnesium, and phosphorus than nonorganic varieties of the same foods.” 3. Organic foods are often produced sustainably. Organic farming is just better for our planet than conventional farming. The Food and Agriculture Organization of the United Nations says that organic farming practices like crop rotation are better for the soil, organic fertilizers reduce the risk of water pollution, organic farming uses less nonrenewable energy, and organic practices encourage biodiversity! Both No. 1 and No. 2 reveal how buying organic food saves you money! Even if you pay a bit more up front, giving your body the whole, healthy, nutrient-rich, toxin-free foods it needs to thrive can save you cash on health care in the long run by warding off diseases.

That said, we understand not everyone can afford to buy everything organic. Maybe you’re feeding a big family, your spouse was recently laid off, or you just don’t have access to a great grocery store. That’s okay! Just switching some of your produce from conventional to organic will help boost your health. Visit DanetteMay.com/clean15 to read up on the smartest swaps, and consider adding “make one organic swap per day” to your nonnegotiables for the weeks ahead. Changing just a single

ingredient during food prep could check off that box for the week!



Every Day Is a Clean Slate T he new year is finally here, and with it comes a flood of encouragement. Everywhere you turn, you probably see advertisements reminding you You Don’t Need to Wait to Start Fresh!

that now that we’ve reached 2020, you can finally wipe the slate clean and start fresh. It’s a new year, baby, and it’s a new you! Well, as nice as all of that positivity is, you don’t need a new year to start fresh. Danette always says that every day — no, every minute! — is a clean slate. You don’t need January’s permission to forget the past and move on when you can give it to yourself today! If you’ve forgotten during the hectic holidays, let us remind you of a secret: When it comes to achieving your dreams, whether they’re of weight loss, muscle gain, or spiritual fulfillment, your mind holds the key. If you believe you can start over, you can, and your daily mindfulness rituals can help!

Going into this new year, remember that with a positive mindset, you can rewrite the story of your body and break down the subconscious walls holding you back. If you slip up and eat something not on plan or you don’t move your body on a particularly busy day, not all is lost. Your meditations, affirmations, and visualizations are there for you whenever you need them, even if that’s

two or three times a day! Simply close your eyes, remind yourself that you’re safe, loved, and on your way to a beautiful place, and start fresh. You’ve got this, sister! For a refresher on those three crucial steps and a reminder of Danette’s thoughts on healing mindset, visit Members.FitRise.com today.


Looking for more inspiration and behind-the-scenes peeks into Danette’s life and mission?

Be sure to catch the brand-new The Danette May Show, where Danette and her guests share candid insights on how to live your best life and show up as the fullest expression of yourself. New episodes post every other Thursday, so be sure to head over and click Subscribe so you don’t miss a single one. YouTube.com/danettemay

10 Danette May’s Lotus Journal

Your Path to Radical Self Love Your Path to Radical Self-Love

The Lotus Journal A gorgeous, exclusive monthly printed newsletter full of health and wellness stories, plus peeks at Danette's life behind the scenes. Monthly Fit Rise 365 Membership A full suite of resources to help you live your healthiest life, including a members-only portal with hundreds of recipes, workouts and meditations, access to the Fit Rise 365 Facebook group, and the option to participate in every challenge Danette releases while you're a member. Annual Fit Rise 365 Membership The same benefits as Monthly Fit Rise 365 members, PLUS exclusive product discounts and digital access to The Rise live event video library. You'll also save at least $151 per year over the monthly membership rate. Premium Coaching A small, intimate group with direct coaching from Danette and a handful of experts she loves and trusts to serve our tribe well. This opportunity opens up to new members only once per year and also offers access to certain exclusive in-person events.

To learn more, reach out to support@danettemay.com




391 N. Ancestor Pl. Ste. 150 Boise, ID 83704

This content is not a substitute for direct, personal, professional medical care and diagnosis. None of the diet plans or exercises (including products and services) mentioned by Mindful Health LLC or from Danette May should be performed or otherwise used without clearance from your physician or health care provider. The information contained within is not intended to provide specific physical or mental health advice, or any other advice whatsoever, for any individual or company and should not be relied upon in that regard. We are not medical professionals and nothing herein should be misconstrued to mean otherwise.

1 A Close Look at Danette’s Nonnegotiables 1 2 3 4 5 6 8 10 11 9 7 5 9 We Are All on the Same Journey 3 Ways Buying Organic Benefits Your Health




Don’t Forget to Food Prep in 2020!

Use Dream Mapping to Empower Your Goals

Make Your Own New Year Every Day Behind the Scenes Into Danette’s Life and Mission



Remember, Your Sisters Have Your Back

Does How You Start Your Workout Matter?


Your Path to Radical Self Love

12 Danette May’s Lotus Journal

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