http://www.iamnuriamcgrath.com/

Nuria McGrath, Fairfax, VA (2025)

09/12/2025

Strength Isn’t Just Physical

On a daily basis, I move with rhythm and routine.
I walk my dog, practice yoga, get my kids off to school, and then pour my heart into this business of evolution.

But last weekend? Whew. That was a different kind of strength.
I was moving, rearranging, and putting together very heavy furniture. Taking doors off hinges, wrestling with bedframes, and asking myself, “How do professional movers even do this?”

I’ll tell you how: strength.

I’ve had a long love/hate relationship with my neck and shoulders. They’re the first to speak up when I’ve pushed too far. And I’m the first to argue back: “But I NEEDED to get this done.”

That weekend, I remembered—strength isn’t just about lifting heavy things. It’s also about treating myself kindly so I 𝘤𝘢𝘯 lift heavy things:
✨ Eating turmeric and ginger.
✨ Staying consistent with strength conditioning.
✨ Practicing the rituals that keep me balanced.

Because when I’m strong, I can endure so much more.

And when I’m faced with a problem, I always have three choices:

Fix it.

Stay where I am.

Walk away.

Strength is what gives me discernment. It’s what allows me to make the choice that aligns—not the choice that keeps me stuck in pain or suffering.

And here’s the most beautiful part: I don’t have to do it alone. I have friends, health professionals, coaches, guides, and family who cheer me on and remind me of the strength I already carry—spiritually, emotionally, physically, and mentally.

That’s the same spirit Prudence and I are bringing to our Transform Thrive Taste Retreat in Georgia, October 30–November 2.

You won’t be lifting heavy furniture there 😉
You will enjoy nourishing food to support your strength, transformative sessions designed for women in life’s transitional phases — empty-nesting, job changes, relationships under review, perimenopause — and sisterhood that lasts a lifetime.

This is your invitation to let go and reset. To reintroduce yourself… to yourself.

🌿 Find Your Strength in Georgia, Oct 30 – Nov 2 🌿
Reserve Your Spot Now NEWYOU gets the next 5 women $450 off.
DM Me. Day spots also available.

Together, we’ll discover strength that’s bigger than muscle and yet shows you how to build it.

09/02/2025

The Power of Cheering Each Other On

My husband, girls and I recently traveled to New York for the U.S. Open.
It was my first live tennis match, and I was completely dazzled—by the energy, the grit, the joy.

But what struck me most wasn’t the tennis itself—it was the community.

We watched Taylor Townsend play, and she pulled us right into her corner. Every cheer, every clap, every “You got this!” lifted her higher. 𝗔𝘁 𝗼𝗻𝗲 𝗽𝗼𝗶𝗻𝘁, 𝗜 𝗳𝗼𝘂𝗻𝗱 𝗺𝘆𝘀𝗲𝗹𝗳 𝗳𝗮𝗰𝗶𝗻𝗴 𝗺𝘆 𝗻𝗲𝗶𝗴𝗵𝗯𝗼𝗿 𝗮𝗻𝗱 𝘆𝗲𝗹𝗹𝗶𝗻𝗴, “I 𝘄𝗮𝗻𝘁 𝘁𝗵𝗶𝘀 𝗳𝗼𝗿 𝘆𝗼𝘂, 𝗧𝗮𝘆𝗹𝗼𝗿!”—not because I knew her personally, but because I was inspired by her determination.

That’s the power of community.

It energizes us.
It reminds us we’re not alone.
It carries us forward in ways we can’t always do by ourselves.

Why does “home field advantage” matter? Because being cheered on changes us—chemically and emotionally. Support releases dopamine, oxytocin, and serotonin. It gives us belonging and strength.

Helen Keller said it best:
“Alone, we can do so little; together, we can do so much.”

👉 My invitation to you: cheer someone on today. Celebrate a colleague. Encourage a friend. Support your team.

And if you’re looking for a community that celebrates you, join me at one of my upcoming gatherings:
💛 𝗨𝗽𝗰𝗼𝗺𝗶𝗻𝗴 𝗘𝘃𝗲𝗻𝘁𝘀

👉 Your Powerfully-Happy Self: The 6 Components of a Fulfilling Life
📅 September 4 at 1 pm EST

Introduction to Meditation at the Kings Park Library
📅 September 8 at 7 pm EST

𝗥𝗘𝗧𝗥𝗘𝗔𝗧𝗦

𝗧𝗿𝗮𝗻𝘀𝗳𝗼𝗿𝗺. 𝗧𝗵𝗿𝗶𝘃𝗲. 𝗧𝗮𝘀𝘁𝗲. 𝗔 𝗿𝗲𝘁𝗿𝗲𝗮𝘁 𝗳𝗼𝗿 𝗯𝘂𝘀𝘆 𝘄𝗼𝗺𝗲𝗻 𝘄𝗵𝗼 𝘄𝗮𝗻𝘁 𝗮 𝗯𝗿𝗲𝗮𝗸!
October 30-November 2, 2025 - 7 Spots left

Next 5 women: $450 off with Code LASTCALL.

𝗜 𝗮𝗺 𝗮 𝗣𝗼𝘄𝗲𝗿𝗳𝘂𝗹 𝗪𝗼𝗺𝗮𝗻: 𝗧𝗵𝗲 𝗦𝘄𝗲𝗲𝘁 𝗦𝗶𝘅𝘁𝗲𝗲𝗻 𝗚𝗼𝗲𝘀 𝘁𝗼 𝗦𝗲𝗱𝗼𝗻𝗮

February 2026 - SOLD OUT!

𝗦𝗲𝗿𝗲𝗻𝗲 𝗦𝗵𝗶𝗳𝘁𝘀 𝗜𝗜: 𝗧𝗵𝗲 𝗕𝗲𝗹𝗶𝘇𝗲 𝗥𝗲𝗻𝗲𝘄𝗮𝗹 - 𝗙𝗼𝗿 𝘁𝗵𝗲 𝗪𝗼𝗺𝗮𝗻 𝗶𝗻 𝗵𝗲𝗿 𝗠𝗲𝗻𝗼𝗽𝗮𝘂𝘀𝗮𝗹 𝗬𝗲𝗮𝗿𝘀 𝗼𝗳 𝗟𝗶𝗳𝗲 𝘄𝗵𝗼 𝗶𝘀 𝗥𝗲𝗮𝗱𝘆 𝘁𝗼 𝗥𝗲𝘀𝘁, 𝗥𝗲𝘀𝗲𝘁, 𝗮𝗻𝗱 𝗥𝗲𝗷𝘂𝘃𝗲𝗻𝗮𝘁𝗲.

July 19-24, 2026

08/21/2025

This week in my retreat integration program, we talked about the 𝗶𝗻𝘁𝗲𝗴𝗿𝗮𝘁𝗲𝗱 𝗯𝗿𝗮𝗶𝗻. Integration means working together, moving toward wholeness. And when we allow our mind to fully operationalize the brain in all the ways it wants to serve us...we feel lighter, happier, more 𝘶𝘴.

Now let me be real… as a mother of three young women and a wife, I don’t always get this "right". Heck, I might not even be getting it right 𝘯𝘰𝘸. 🙃 And yet, I give myself grace. Because I know I am embodying the human I came here to be.

The other night, my husband asked me to pick him up from the airport at 9 p.m. 𝙤𝙣 𝙩𝙝𝙚 𝙙𝙖𝙮 𝙗𝙚𝙛𝙤𝙧𝙚 𝙨𝙘𝙝𝙤𝙤𝙡 𝙨𝙩𝙖𝙧𝙩𝙚𝙙. He offered to take an Uber, but I said yes — because I missed him and wanted that reconnection. 💕

Well, the flight was delayed. And when it finally landed, I realized I had driven to the 𝘄𝗿𝗼𝗻𝗴 𝗮𝗶𝗿𝗽𝗼𝗿𝘁. Classic me. My brain wanted to blame him or beat myself up… but instead, I chose another path.

Because here’s what also happened:
I watched the end of a gorgeous sunset.
I saw a lightning storm in the distance.
I let the windows down and felt the cool fall breeze.
I even read a few pages of 𝗦𝘂𝗽𝗲𝗿 𝗕𝗿𝗮𝗶𝗻 (which is the basis of my upcoming seminar).

That "mistake" became a gift. A chance to slow down, breathe, and reconnect with myself.

So what if we all make mistakes? What if instead of beating ourselves up, we look for the blessing?

I’ll be sharing more about this and the 6 components of a truly fulfilling life in my free online seminar:

Your Powerfully-Happy Self: 6 Components of a Fulfilling Life
📅 September 4th at 1 PM EST

Come join me — and let’s find the blessings together.

Register Here:
https://light.iamnuriamcgrath.com/webinar-registration-a

𝗪𝗮𝗻𝘁 𝘁𝗼 𝗷𝗼𝗶𝗻 𝗺𝗲 𝗼𝗻 𝗿𝗲𝘁𝗿𝗲𝗮𝘁? See below. DM me for details.

Transform. Thrive. Taste. A retreat for the Busy Woman who Wants a Break!
October 30-November 2, 2025 - 8 Spots left

I am a Powerful Woman: The Sweet Sixteen Goes to Sedona
February 2026 - 𝗦𝗢𝗟𝗗 𝗢𝗨𝗧!

J𝗨𝗦𝗧 𝗔𝗡𝗡𝗢𝗨𝗡𝗖𝗘𝗗!!!
Serene Shifts II: The Belize Renewal - For the Woman in her Menopausal Years of Life who is Ready to Rest, Reset, and Rejuvenate

08/11/2025

When the opportunity came to take a 'severance package' from my job, a lot of people said, “No one leaves unless they feel forced out.”

Well, I guess I was in the minority.

I could have stayed. I had a fantastic job with fantastically amazing and super brilliant colleagues. I loved my team. I enjoyed the people I worked with. I had a knack for leadership and build a compassionate community of changemakers.

And yet, I knew there was more.

More people to serve. More joy to spread. More ways to use my gifts.

So, I walked away—with excitement and yes, some nerves. I traded my badge for a chance to guide people into their full potential through my wellness business.

I didn’t leave because I didn’t like my job. I left because I wanted to bring my energy, creativity, and heart to a space where transformation was the goal every single day.

Sometimes courage is quiet. It’s not a leap. It’s a step.

What step are you ready to take in the direction of your truth?

“Go for it now. The future is promised to no one.” — Wayne Dyer

Have you ever walked away from something good to go after something greater? I’d love to hear your story.

P.S. Pictures are from Great Falls in McClean, VA.

08/01/2025

Have you ever put your heart into something and heard crickets?

Well, I did....

There I was, charging $89 for a four-hour class on resumes and stress.

Who did I think I was?

I printed 1,000 flyers and spent six hours walking over 21,000 steps putting them all over town. About 100 flyers in, something changed within me (any Wicked fans in the house). I started offering a blessing with each one. A kind word or a quiet affirmation would come to mind. I began to smile. I started looking forward to each car, each person, each interaction.

I got into the moment and the pure joy of giving.
No expectations. Just presence.

No one showed up to that event.
And yet, I knew it wasn’t the end.

Just yesterday, I was honored to hold space for seven yoga instructors, offering them the first part of class I once created for the federal workforce. A class about noticing feelings and learning how to let them move through the body with compassion and care, celebrating their release and the wisdom that is left behind.

They showed up. Fully.

And so did I.

Confidence doesn’t come first. Action does. Then comes confidence. Then comes more clarity.

And before all that comes listening and trust. Listen to your inner voice (the one that is cheering you on) and trust the process.

What one small action will you take today for your dream, even if nobody claps?

Quote of the week:
“You wanna fly, you got to give up the sh*&% that weighs you down.” — Toni Morrison

Ever had a “nobody showed up and I did it anyway” kind of day? I want to hear your story.

07/24/2025

What is something you have always wanted to do, but never thought you had the courage to try?

I mean it. Really mean it.

Was it writing a book? Riding a motorcycle? Learning to swim? Starting your own wellness practice?

What stopped you? What told you the dream could wait?

For years, I had a dream that wouldn’t leave me alone. I was working as a supervisory economist at the IRS—leading teams, mentoring new employees, helping shape our Gen Z workforce. I loved it. And yet, this quiet whisper kept asking me, What if there’s more? What if your greatest gift is guiding people into their full self?

That whisper became a call. And I answered it.

What is one dream you’ve placed on the shelf? Write it down. Name it out loud.

Because when you name a dream, you breathe life into it.

“Don’t wait around for other people to be happy for you. Any happiness you get you’ve got to make yourself.” Alice Walker

What dream are you naming today? Share below...I’m cheering you on.

05/12/2025

You’ve got questions—and this is where you start. 💛
What’s happening to my body?
Why am I so tired?
How do I keep this weight off?
Is it summertime already?
Is this perimenopause?
Where do I even begin?

Start right here.

Join us for a transformational evening that blends symptom relief, lifestyle shifts, leadership wisdom—and even financial freedom.

Tuesday, May 13 at 7 PM EST

Relief, Lifestyle Shifts & Leading Through the Change

You’ll hear from powerhouse women who get it:

Dr. Nicole Peoples – Functional Health Physician sharing real relief strategies

Dr. Denise Proctor – OB-GYN breaking down what’s really going on in your body

Moderated by Prudence Minton, renowned Executive Leadership Coach and educational pillar

💸 Special Guest: Queen Ellis – CEO + Wealth Strategist showing you how to catapult your finances into the next decade and finally rest

This space is for every woman ready to feel strong, supported, and in charge of her own journey.

✨ Let’s make this shift together.
Join the Zoom Room:
Click here to enter (Link in BIO)

🎁 Register now for a chance to win a FREE spot at the Serene Shifts Eco-Luxury Perimenopause Retreat in Costa Rica, June 22–27—valued at over $3,600!

05/04/2025

We're gathering tomorrow at noon. Grab your lunch and your headphones, and make space for you.

You'll have a chance to ask the questions you wanted to ask your mommy and aunties but didn't know how.

You'll feel seen, heard, and validated.

You'll be with women on a similar journey.

We're doing this because you asked, because you want answers, because you deserve to know what's going on in your body.

Link to register in bio and included here.

Monday, May 5 at 12:00 PM EST: https://us06web.zoom.us/meeting/register/S1sejKpeS06RCVnld3yX4g

When you register, we'll enter you to win a spot on our June retreat in Costa Rica.

https://www.wetravel.com/trips/serene-shifts-eco-luxury-perimenopause-leadership-journey-nuria-mcgrath-08156381

This'll be the best use of your lunch hour!!! I'm so excited to see you there!

With love,

Nuria

04/23/2025

Ready to Shift? Perimenopause just got a lot more powerful, playful & informative.
Join us for Serene Shifts, a 3-part virtual panel series designed to help you move through perimenopause with love, laughter & liberation 💃🏽✨
We’re talking hot flashes, hormone shifts, p*e sneezes, libido lows (and highs 😏), belly dancing, food that loves you back, and how to find your center when the world feels like it’s spinning.
🌿 Event 1: Why We Shift
🗓 Monday, May 5 at 12PM EST
💬 With OB/GYN Dr. Denise Proctor, Meditation Coach Nuria McGrath, & Belly Dance Instructor April LaMar
🔗 Register here
🌿 Event 2: Finding Relief
🗓 Tuesday, May 13 at 7PM EST
💬 With Functional Health Doc Dr. Nicole Peoples, Dr. Denise Proctor, Executive Leadership Coach Dr. Prudence Minton + a surprise guest on financial freedom
🔗 Register here
🌿 Event 3: The Power of Pleasure & Nourishment
🗓 Wednesday, May 14 at 12PM EST
💬 With NP Jenna Jenkins (DiscovHer Health) & Vegan Chef Michelle Beckles
🔗 Register here
🌴BONUS: Register for any session and you're automatically entered to win a spot at the Serene Shifts Eco-Luxury Retreat in Costa Rica 🌺 June 22–27 ($3600+ value!)
👉 View retreat magic

Links in bio. I wanna know if you'll be there???

This season of life is yours to own. Let’s do it together. 💛
Rica

04/10/2025

🔥 Perimenopause, But Make It Luxurious 🔥

If you've been waiting for the "right time" to focus on your well-being, consider this your sign.

You've earned the right to embrace this transition on your terms.

Join us June 22–27 in Costa Rica for an exclusive Perimenopause Retreat—where expert guidance meets deep relaxation and vibrant community.

Special Offer:

15% off if you register by April 19.

Flexible Payment Plans available—even extending beyond the retreat date—to suit your needs.

Ready to embrace this journey? DM me for details or tap the link in bio to reserve your spot. 🌿✨

01/10/2025

Today, I was in a hurry to get to the Spa.....

but I allowed the day to go as it wanted.

My daughter came down for breakfast.

I asked her a question, 'what did you dream about last night?'.

She broke into a 30 minute elaborate explanation about an Earth Vacation and how to get there and how going left is a bad future and going right is a good future and solar energy and cars that bounce and other galaxies with other Earths being formed.

Had I rushed my day, I wouldn't have had 'time' for this conversation.

What conversations have you accidentally had?

Nuria McGrath

09/12/2025

09/02/2025

08/21/2025

08/11/2025

08/01/2025

07/24/2025

05/12/2025

05/04/2025

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01/10/2025

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