Free Resources

Free Resources

Did you know that one of the most common excuses people use when it comes to personal development is: “I don`t have time”…followed by “I don`t know where to start.”

My response to this is, “if you have time to brush your teeth or check your e-mail, you have time to take care of your well-being,” folowed by “there are unlimited resources available online, and many of them are free to use.”

The resources you will find here are complimentary. There is no credit card involved, and my only request is that you spread the word and share this link with your friends.

I am here if you need extra help!

~ Ana-Maria

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How To Burn Fat By Resting:

How To Burn Fat By Resting:

Let’s talk about how to relax.

Why is this important? Among other fantastic benefits — when you are relaxed, you burn more fat.

When you’re stressed, you might do the opposite and hold the stubborn weight that doesn’t want to go away. According to case studies, when there is too much cortisol in our bodies (due to physiological or environmental stress), it often triggers fat accumulation.
While eating foods that are high in fiber, protein, and slow-releasing carbs can naturally increase our bodies’ ability to burn more fat, we can help the process significantly by merely slowing down.
When moving through life too fast, without taking enough breaks, we inevitably eat fast, which triggers a cortisol response, and diminishes our calorie-burning power.

Slowing down moves us from the fight-or-flight stress-state to the peaceful state of relaxation and inner calm.

Just by allowing yourself to relax more, you are likely to increase your metabolism and reach your fitness goals in a much more enjoyable way! 🙏🏼

Now it`s the perfect time to download my guide on chewing slowly: click here.

Not only that: the slower we eat, the faster we metabolize our food and the more sustained energy we have throughout the day.

The shortcut to turn off stress and activate a physiological relaxation response is conscious breathing. Conscious breathing simply means taking full deep breaths and holding them in for four counts before your exhale. Your nervous system will begin to calm down immediately.

You literally just have to breathe more deeply to switch on the parasympathetic nervous system. We have oxygen available to us 24/7, and it’s always available to use (thankfully!)

👇🏻👇🏻👇🏻
Here is an easy exercise you can try:

✔️ Write your top 3 stressors.
✔️Now create your top 3 relaxers.
✔️Ensure eating slowly and are chewing your food.
✔️One busier days, take some time to stretch, do gentle yoga, go for a walk, meditate, or take an Epsom salt bath/long shower.
✔️Initiate regular intimacy with someone you connect to on a deeper level.

Quality intimacy is, by far, one of the best stress relievers!

Regardless of what you choose to do – when in doubt, just take a break to breathe and relax.

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Sometimes the most productive thing you can DO is to do nothing at all, and recharge your batteries

What’s your take on this topic? Let me know!

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~ I am here for you if you have questions or comments,

Ana-Maria

Recognize Your Hunger Cues (Step-By-Step Guide)

Recognize Your Hunger Cues (Step-By-Step Guide)

Use these guidelines to learn how to honor your hunger and understand your fullness cues

If you want to build healthy habits around food, what you eat is only a tiny part of the big picture.

We also have to look at:

How do we “Honor Hunger”?

  • Tune into your internal signal that the body needs nourishment.
  • Recognize hunger – learn the signs.
  • Create an intuitive inner scale from 1-10.
    • 1 is just noticing hunger, 10 is starving
  • Start to plan for food when you are at a 2.

How do we “Honor Fullness”?

  • Create a fullness scale from 1-10.
    • 10 is stuffed, 1 is still starving
  • Aim for an 8 on the fullness scale – nourished and energized, satiated but not stuffed.

I suggest that your follow these guideline for at least 3 subsequent days and observe what happens!

~ Ana-Maria

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How To Achieve Glowing Skin

How To Achieve Glowing Skin

Have you ever busted your head searching for supplements, “miracle” facials, or super expensive skin products that will give you the glowing skin you deserve? I know I have. And it didn`t wor.

Of course, what we put On our skin matters tremendously. I am a devoted proponent of regular exfoliating and high-quality serums. However: if our hormones are imbalanced, if we are chronically stressed, dehydrated and consuming too many processed foods that cause inflammation — you guessed it, even the most expensive products will stop working.

What made the biggest difference for my skin is stress management, combined with getting enough sleep and eating a variety of smart fats, antioxidant rich fruits, and greens.

Here is my formula. Easy to remember and very effective.

It spells S.K.I.N:

S. — schedule regular facials that promote cell renewal in your skin

K. — taKe vitamin A, D and K (essential for healthy skin and bones)

I. — intake happy thoughts and lower your stress with meditation and exercise

N. — nourish yourself daily with omega 3 rich foods, vegetables and antioxidants

Sounds pretty simple? It is. Yet, personally, It took me a couple of years to nail it down. Why? Simple doesn’t mean easy. I am here for you to help you brainstorm what in your lifestyle makes attaining glowing skin difficult.

Remember that every change first starts in our subconscious mind. 1) acceptance, 2) letting go and 3) trusting the process. These are the steps of every sustainable transformation. How we look externally is a direct manifestation of how we feel.


The motto of my work is that everyone deserves to look and feel great. 🌺👇🏻♥️

For inquiries: go to lunavoda.com
~ Ana-Maria

Invest in your skin. It will represent you for a long time.

Recent Testimonial

“I love working with A-M, getting weekly assignments and experimenting with different foods and seeing what works for my body. I also like that`s is not a race and not a competition. It`s totally working. Everyone is commenting on how good I look.I feel so great.

My skin is glowing…I feel happy, energized and confident. I eat anti-inflammatory and anti-aging foods, and I feel and I look younger. I feel so much better about my self-esteem.It is very important to work with a coach because you keep yourself accountable…learning how to eat, what to eat, and implanting positive seeds in your brain. I highly recommend it to everybody! It`s the perfect package: getting all the information I need, the motivation, and the support.I absolutely recommend Ana-Maria to everybody! I am so glad she is in my life.It is PRICE-LESS.

It`s the best investment you can do in your life. You are changing your habits forever.” (K.B.)

An affordable skin care line I recomment is Yeouth.

Use my code SOCIAL20 to get 20% off on your first order. I don`t collect comissions. 🙂

It’s Time!!!

It’s Time!!!

Don’t wait until you are desperate to change your life.


My responsibility as a practicing health&life coach is to always be honest with you, with no sugar-coating. Nobody will come to save you. No genie, no magic potion, no-one.


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What do I mean: nobody can help us if we don’t want to accept responsibility for our thoughts and habits. It’s time to wake up from the illusion that some people have it all figured out while others do not.
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It’s just not true. Most of us, regardless of where we are on the scale of personal growth, still experience negative thoughts and insecurities.
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The difference is in the level of our self-awareness of these thoughts. Do we allow them to affect us, or do we let them go with ease?
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Thoughts are neutral. Their meaning is not. It’s dependent on our emotional state.
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Behind every reoccurring negative thought, there is an underlying need that needs to be expressed.
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When it’s not expressed, it becomes a compulsion that leads to addictive behaviors, chronic discontment, and lack of fullfilment. 
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The positive meaning of stress, fatigue, and self-sabotage is they can serve as a catalyst for the URGENCY to take charge of your life and take better care of yourself.

Don’t wait until it’s urgent to prioritize your emotional and physical health.

Take an action step right now!

How to take action:
1. Be mindful of your thoughts.
2. Don’t act on your thoughts.
3. Replace negative thoughts with their empowering reframing.
4. Don’t quit on yourself when things don’t go well.
5. Find a mentor/work with a coach/join a support group online/distance yourself from people who don’t aspire you to be the best version of yourself.

What happens is that we often wait to be desperate in order to change.

I am here for you if you need to ask any questions.

You are not alone! We all have our struggles.

~ Ana-Maria

lunavoda.com

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What is Non-Violent Communication: Breakdown of Marshall Rosenberg’s Four-Step Approach

What is Non-Violent Communication: Breakdown of Marshall Rosenberg’s Four-Step Approach

The term “nonviolent communication” is best known as a method of communication created and synthesized by the late psychologist Marshall Rosenberg.

In his The 4-Part NVC Proces, Rosenberg established four steps that could guide us to express our emotions clearly and without blaming or criticizing, and to empathetically receive what other people are conveying to us – without hearing blame or criticism

Relationships are hard but also essential for our growth. Anthony Giddins, a pioneer of the study of sociology, argued that being left in isolation is one of the most forceful punishments. 

Human interaction is essential for our well-being. However, just because we are articulating our thoughts verbally doesn’t mean we are communicating with each other effectively. The 4-step method created by Rosenberg gives us the tools to do that. In this article, I am breaking down the concept of non-violent communication and guiding you how to execute it in your own relationships.

1. Observe and recap

  • recapping what someone has said, without emotional input
  • not attaching any judgment or “story” to your response

i.e., ”I hear you say…” instead of “You just said…”.

2. Describe emotions, not opinions

  • talk feelings, not issues.
  • don`t state your opinions as facts
  • stay open for the other person`s point of view

i.e., expressing what are you feeling without translating your emotions into blame. For example: “I am feeling a bit neglected right now. Let`s work it out,” as opposed to “I am sick of you not finding time for this relationship. It`s over.”

3. Identify needs

Rosenberg found that human needs universally fall into one of a handful of categories, including connection, honesty, peace, play, physical well-being, a sense of meaning, and autonomy.

  • take a moment to identify what you need as opposed to what are you feeling alone

i.e., you might feel neglected, but if you dig deeper you may find that your unmet need is about connection and quality time with your partner. If you are the recipient of your partner`s unmet needs, on the other hand, commit to listening first instead of reacting impulsively and feeling blamed.

4. Make a request

  • clearly requesting that which would meet your spoken needs without demanding or nagging
  • empathetically receiving a request without being judgemental or unwilling to take it into consideration

i.e. “Would you be willing to create more time for intimacy?”- on the requesting end, and “I am setting the intention to create more conscious time for intimacy” on the receiving end.

If you would like to read more on this topic, review the related articles under this link (or scroll down the feed)

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