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Transform Your Mind, Heart & Life
Keynote Speaking
Michelle delivers powerful and inspiring keynote speeches that awaken courage, self-awareness, and transformation. Whether it’s for conferences, schools, or organizations, her talks leave audiences motivated and equipped with tools for change.
Topics include:
- Mental health and resilience
- Courage and overcoming fear
- Corporate well-being and leadership
- Request Your Plan Prices may vary based on event size, location and duration
Workshops & Trainings
Interactive workshops designed to bring Michelle’s Triple A Model™ to life, helping participants create awareness, align with their values, and take actionable steps toward well-being and success.
Available formats:
- Half-day workshops (3 hours)
- Full-day trainings (6 hours)
- Custom programs according to the need for schools and businesses
1:1 Coaching Sessions
Personalized coaching for women who want to reclaim confidence, manage stress, and live authentically. Michelle combines mindset coaching, neuroscience-based tools, and emotional healing practices to create lasting transformation.
- Private online sessions via Zoom
- Tailored action plan with ongoing support
- Access to exclusive resources and exercises
Online Programs & Courses
Transform your life at your own pace with Michelle’s signature online programs.
- How to Fill Your Cup™ – Self-care and mental well-being
- Triple A Transformation™ – Awareness, Alignment, Action in depth
- Exclusive resources, video lessons, and workbooks
Free Resources
Michelle believes transformation should be accessible to all.
Explore free tools, guides, and exercises to begin your journey:
- Triple A Guide™
- Free podcast episodes (How to Fill Your Cup)
- Self-care challenges and downloads
7 Days to Fill Your Cup
A Guided Self-Care Challenge by Michelle H S Quick
Introduction
Welcome to the 7 Days to Fill Your Cup™ Challenge!
This is your invitation to slow down, reconnect with yourself, and create daily moments of care and kindness.
For the next 7 days, you’ll practice one simple yet powerful self-care activity each day. These exercises are designed to calm your mind, nurture your body, and uplift your spirit.
Remember: this is not about doing it perfectly it’s about showing up for yourself with love.
Day 1 – Morning Gratitude
Start your day by writing down 3 things you’re grateful for.
- Focus on simple joys (a smile, a warm cup of tea, fresh air).
- Feel the gratitude in your heart as you write.
- Quote of the Day: “Gratitude turns what we have into enough.
Day 2 – Mindful Breathing
Take 10 minutes today to focus on your breath.
- Inhale slowly for 4 counts, hold for 2, exhale for 6 counts.
- Let your body relax with every exhale.
- Quote of the Day: “With every breath, I release stress and welcome peace.
Day 3 – Gentle Movement
Move your body with love.
- Go for a slow walk in nature or stretch for 15 minutes.
- Pay attention to how your body feels, without judgment.
- Quote of the Day: “My body is a gift, and I honor it with gentle movement."
Day 4 – Mirror Affirmations
Stand in front of a mirror and speak kindly to yourself.
- Say at least 3 affirmations:
- “I am enough.”
- “I am worthy of love and happiness.”
- “I choose to see myself with compassion.”
- Quote of the Day: “Talk to yourself like you would to someone you love.”
Day 5 – Digital Detox Hour
Give yourself 1 hour away from screens.
- No phone, no social media, no emails.
- Use the time to read, rest, or simply enjoy silence.
- Quote of the Day: “Sometimes you find yourself in the silence you create.”
Day 6 – Acts of Kindness
Do one small act of kindness for yourself or someone else.
- Write a loving note to yourself
- Send a message to someone you appreciate
- Treat yourself to a nourishing snack or warm bath
- Quote of the Day: “Kindness is free, yet it changes everything.”
Day 7 – Evening Reflection
End your challenge with reflection.
- Write down your biggest insights from the week
- Celebrate yourself for completing this journey
- Note one self-care habit you’ll continue beyond these 7 days
- Quote of the Day: “Self-care is how you take your power back.
Next Step
Congratulations! 🎉 You’ve just completed 7 Days to Fill Your Cup™. Take a moment to honor yourself for this commitment.
Want to go deeper? Book a session and let’s create a personalized self-care plan for you.
30 Daily Affirmations forCourage & Self-Love
By Michelle H S Quick
Introduction
Self-love is the foundation of confidence, healing, and inner strength. These 30 daily affirmations are designed to help you shift your mindset, silence self-doubt, and embrace your true power. You can print these affirmations, cut them into cards, and place them,
- On your mirror
- In your journal
- On your vision board
- In your wallet or as bookmarks
- Every time you see one, speak it out loud to rewire your brain for courage and self-love.
30 Daily Affirmations
- I am enough, exactly as I am.
- I choose courage over fear every day.
- I am worthy of love and kindness.
- My past does not define me; my future is bright.
- I radiate confidence and inner strength.
- I trust myself to make the best decisions for me.
- I honor my needs and set healthy boundaries.
- My voice is valuable, and I choose to speak my truth.
- I am deserving of happiness and peace.
- I release the need for perfection and embrace my authentic self.
- I forgive myself and let go of old regrets.
- I believe in my dreams and my ability to achieve them.
- I choose to see beauty in myself and my life.
- I am resilient and can handle whatever comes my way.
- My self-worth is not measured by others’ opinions.
- I let go of comparison and celebrate my uniqueness.
- I allow love and success to flow into my life.
- I am proud of the person I am becoming.
- I give myself permission to rest and recharge.
- I am confident in my abilities and my journey.
- I choose thoughts that empower and uplift me.
- I am grateful for my body and all it does for me.
- I treat myself with compassion and understanding.
- I am safe to express my emotions freely.
- I trust the timing of my life and release control.
- I welcome positive energy and opportunities.
- I am brave enough to chase my dreams.
- I celebrate my wins, no matter how small.
- I love myself unconditionally, without limits.
- I am a beacon of courage, love, and light.
How to Use
- Pick one card each morning and repeat it 5 times.
- Carry it with you throughout the day as a reminder.
- Place your favorites where you see them daily for encouragement.
- Want more self-love tools? Download my Triple A Guide or book a coaching session to transform your mindset and fill your cup.
Your 15-Minute Morning Reset
A Mindful Morning Routine by Michelle H S Quick
Introduction
Mornings set the tone for your entire day. If you start feeling rushed, stressed, or overwhelmed, that energy often follows you until bedtime. This 15-minute mindful morning routine is designed to help you start your day with calm, clarity, and confidence. With just a few simple practices breathing, gratitude, and visualization you’ll create mental balance, emotional strength, and a positive mindset that lasts all day.
Step 1 – Mindful Breathing
(3 minutes)
- Sit comfortably, close your eyes, and take a deep breath in through your nose for 4 counts.
- Hold for 2 counts, then exhale slowly through your mouth for 6 counts.
- Repeat this cycle for 3 minutes, allowing your mind to clear and your body to relax.
- Affirmation: “With each breath, I release stress and welcome peace.”
Step 2 – Gratitude Journaling
(5 minutes)
- Write down three things you’re grateful for this morning.
- Include both big and small things (e.g., good health, a smile from your child, a warm cup of tea).
- Reflect on why you’re grateful for each one and how it adds joy to your life.
- Prompt: “Today, I’m grateful for… because it makes me feel…”
Step 3 – Visualization for Success (5 minutes)
- Close your eyes and imagine yourself moving through the day with confidence and ease.
- Handling challenges calmly
- Feeling proud of yourself at the end of the day
- Engage all senses—see it, feel it, hear it.
- Affirmation: “I have everything I need within me to make today amazing.”
Step 4 – Morning Intention (2 minutes)
- Write a short sentence to guide your day:
- “Today, I choose peace.”
- “Today, I focus on what I can control.”
- “Today, I act with courage and kindness.”