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5 for Me

@5_for_me

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5 Minutes for YOU
💓Small practices. Big impact.
✨Breathe ⚪️ Reset ⚪️ Thrive
💙 By ALSHWELL Consulting
Be Ready. Respond Well.

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✨ Hi! I'm Sarah and I’m on a mission to build a community of support, encouragement, and real-life wellness for busy leaders and anyone wanting more joy and energy in everyday life!

If you haven’t joined me yet on @5_for_me or downloaded my podcast @5ForMePodcast, now is the perfect time to hit follow! (links are in my bio)
Every week, you’ll get meaningful practices, inspiration, and easy ideas for:
🌱 Simple healthy habits
💛 Bite-size self-care
🍎 Meal prep and nutrition tips
🧘‍♀️ Breathwork & mindset shifts
🌟 Gentle, uplifting accountability

Your wellness journey deserves support and fresh ideas—plus, I share exclusive resources and practical leadership tips like my Fall Joy List, the 5 For Me Breathing Method, and seasonal meal plans just for followers.

If this speaks to you (or you know a friend who’d love it), please share this post and invite them to follow along. The more we connect, the more joy we can spark together!

Thank you for being here and for helping our community grow!

Drop a 🌿 below if you’re new, or tag a friend who should join the journey.
Let’s make wellness and leadership a daily part of life—together.

#SpreadTheJoy #WellnessCommunity #5ForMePodcast #FollowUs #SupportAndGrow by @5_for_me

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a year ago

🥁🥁🥁 Drumroll, please... 🥁🥁🥁
I'm so excited to finally introduce the 5 for Me Breathing Method! 🎉✨
It only takes 75 seconds and is your perfect mini reset anytime you need calm and clarity. ⏳🌬️
Pause. Breathe. Build

A simple, powerful tool designed to connect your breath, brain, and body and anchor trust.

Calm your nervous system.
Sharpen your mind.
Build confidence.

Here’s how to do it:

Inhale deeply through your nose for a count of 5.

Hold that breath gently for a count of 4.

Exhale fully through your mouth for a count of 6.

Repeat this cycle 5 times in total to complete your reset.

Ready to breathe in calm and breathe out stress? Let’s do this! @5_for_me @universe_of__health @making_memories_on_purpose 💙💪

You shift to a state of calm, control, and enhanced well-being.

Your mini reset!
#5forme #breathwork #wellness #leadership #breathe #mindfulness #selfcare #mentalhealth #resilience #meditation #highperformance #purpose #connection #healthylifestyle #selflove #healing #universeofenergy by @5_for_me

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a year ago

💌Today is the DAY!
Are you ready to power up your life?

If you're like me, you listen to podcasts and get so many ideas rolling around in your head. You think, yes... I'm totally going to start doing that. And then, life happens.

🔥5 For Me is different!
🎉 Short sessions packed with science backed information.
🎉 Carefully designed using the 5 principals I believe lead to greatness.
🎉 Apply and practice in real time as you are listening to learn how to use the skills and tools to supercharge your day.

😍Join me each weekday as you start your day. All it takes is 10 minutes or less!
🌸You can take this time for you and if you stick with me to create new routines, I know you are going to CRUSH YOUR GOALS!

🎉🎉FIND THE PODCAST on your favorite podcast platform🎉🎉

My intro is live and so are the first 3 days for this week!

This week's theme: Joy

Listen to 1:1 Monday - Align with Joy

Whether you’re chasing big dreams, surviving today’s whirlwind, or just need a little more spunk in your self-care, you’re in just the right place. We’ll get grounded. We’ll learn, laugh and shake up the usual routine—all while tuning in to the science and soul of being your most authentic self.

🎁Now through August 4th I'm doing a giveaway!

LIKE - SHARE - SUBSCRIBE - RATE - REVIEW
and tag #5formegiveaway for your chance to win a $50 gift card!

Let's GO! by @5_for_me

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a year ago

Hi 👋
Sarah here. I wanted to take a quick moment to introduce you to ALSHWELL and thank you for being here.

If you know me, you know I am intentional about everything I do. Purpose = motivation = impact!

So why ALSHWELL Consulting?

🌿 What’s in the name? Everything!

ALSHWELL isn’t just my business name. It’s a reflection of what I believe helps people, teams, and communities thrive.

✨ Awareness — See clearly.
✨ Leadership — Choose intentionally.
✨ Skill — Build capability.
✨ Humanity — Lead with compassion and dignity.

And WELL? That’s what happens when we bring it all together!

Our motto, Be Ready. Respond Well., is more than a tagline. It’s a commitment to building human capacity, strengthening connections, and creating meaningful impact.

I’m excited to bring this work into the world, and I’d love your help spreading the word! 💚

Follow, share, and connect ALSHWELL with someone who could benefit from our services, training, or resources. You never know what doors a simple connection might open!

🌿 Follow along:
https://www.instagram.com/alshwell_consulting

Be Ready. Respond Well.

#ALSHWELLConsulting #HumanReadiness #BehaviorSupport #LeadershipDevelopment by @5_for_me

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5 days ago

✨ It’s OFFICIAL! ALSHWELL Consulting is LIVE! ✨

Many of you know what I do, but even more of you have asked what exactly that is! 😄

After 26+ years of supporting people, developing leaders, navigating challenges, and advocating for better outcomes, I’ve decided to take everything I’ve learned and build something of my own!

I’m so excited to introduce ALSHWELL Consulting!

Through Professional Behavior Services, OIS Training, Leadership Development, and Human Readiness Solutions, I’m turning years of experience and a whole lot of passion into something with purpose.

Because I believe when we equip people with the right tools, support, and confidence, incredible things happen.

Less crisis. More connection. More thriving. 💚

This is just the beginning, and I can’t wait to see where it goes!

🌿 ALSHWELL Consulting
Be Ready. Respond Well.

www.alshwellconsulting.com by @5_for_me

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8 days ago

🇺🇸 Pride is the strongest emotion, although I’ll admit… I’m feeling all of the feels right now. @brice_frazz - the @usairforce is lucky to have you. May you look fondly on your past knowing it has given you everything you need for this new chapter. A journey of a lifetime! All of us here at home are so excited to hear all of the stories you’ll soon have.
✉️ If you want his AF contact info and haven’t heard from me within the next week, reach out so I can share! 💙 #airforcemom #wingmom by @5_for_me

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a month ago

Here we go! @brice_frazz is preparing for his next chapter and he couldn’t be more ready. So incredibly proud and excited for all that’s to come. Thanks to everybody who’s made his last few days at home so special. 💙 by @5_for_me

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a month ago

On this Labor Day, may we remember that rest is not something we have to earn, it is part of how we stay well.

As summer begins to soften into fall, take a moment to pause and ask:

What do I want to carry forward?
What am I ready to set down?

Take five for you today. A small pause. A gentle reset. A steadier beginning to the season ahead. 🍂
@5_for_me #TakeFiveForYou #MindfulPause #SeasonOfChange #RestAndReset #FallReflection by @5_for_me

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a month ago

by @5_for_me

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2 months ago

Back from a week of intentionally unplugging. It was easy to enjoy moments that bring me extreme joy, comfort, and bliss. It was hard not responding to work emails and I found myself still checking in on things.

In this chapter, in this season, I am letting go… in more ways than I ever have. I am working on building sustainability. Because at the end of the day, it doesn’t matter how much you’ve given, life continues to unfold in unexpected ways. It continues to need from you in ways that may feel impossible.

In this photo we reached the viewpoint of God’s Thumb. The view was worth the climb. 🌊 by @5_for_me

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2 months ago

💓We started dating in 1994.
💓He flew to Hawaii and proposed to me in 2000. 💍
💓 We bought our first house & got married in 2001. 🏡
💓 We had our daughter in 2004.
💓 We had our son in 2006.
💓 8.11.26 We celebrate 25 years of marriage.

The years have been filled with joy and a deep love that holds no bounds. He’s my fierce supporter, my greatest protector, and my biggest fan. I live life to make his easier. It works and I am so grateful for the love we have, the life we have built, and the memories we still have to make. 💓💓
> Also… for Funzies I put my wedding dress on and it fits! Many season of life we have lived my body has shifted and changed. But at 25 years the old girl slipped on like a glove. 💋 by @5_for_me

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2 months ago

Some of the most important work we do in life happens long before anyone else notices.

We don't build resilience in the middle of the storm. We build it in the quiet moments beforehand.

One breath.
One choice.
One conversation.
One day.
One week.
One month at a time.

Small deposits have a way of becoming strong foundations.

What deposit are you making today? 🌊

#5ForMe #DailyDeposit #FoundationFirst #Resilience #Leadership #Wellbeing by @5_for_me

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2 months ago