HOW TO STRENGTHEN YOUR WILLPOWER TO STICK TO YOUR GOALS

Life gets busy and crazy and before you know it all of the good habits you have worked on for so long have been thrown to the curb. This was my realization a couple of weeks ago. This summer has been incredibly busy in all areas of my life, between getting a new job, working on getting the final touches ready for the candle line, health issues with Nina (my dog, for those of you who don’t know), and trying to be the best aunt I can be to my niece and nephew on top of the regular day to day things we all want to spend time on – like – I don’t know, laundry, grocery shopping, family events - it’s been very, very busy to say the least. But I may be preaching to choir here because I know that we are all stretched very thin with so many daily demands. I’ve been feeling like I am stretched very thin. Maybe the stress has been showcasing itself because even my mom asked me if everything is ok with me! Which I am, there is just so much going on. It is at times like these when I really feel the need to exercise and meal plan and getting back to the good habits I know I’ve gotten the hang of before. Because adding more to my plate will definite help J.

So, while I know what I need to do I am having a hard time doing it. For example, lately, I have been having a hard time making time for exercise and preparing lunch. Lately, by the time 10pm rolls around I am so exhausted that all I want to do is crawl into bed and sleep. And because I have not been preparing lunch I have resorted to buying lunch which is not only expensive, but usually not that great. And as far as workouts go, while I do still work out from time to time, I have not gotten myself back into a schedule where I target a specific area for each workout. On my good streaks, I am good about taking some time on a Sunday or a Monday to I write out what workout I will do each day of the week (usually a Tone It Up or Blogilates routine). About 90% of the time I stick to the workouts I have pre-planned – I think that’s a pretty successful outcome.

This is why I have decided that I need to give myself a reality check and a dose of will power and self-discipline. After much thought I decided that it is really about getting back to the basics and the reasons for creating those good habits – whatever those may be for you. And the one thing that will get me going again is:

Remembering how good it feels to accomplish something

Personally, I have been thinking back to how I would feel after a workout. Aside from being sore and barely being able to walk I would feel energized and look forward to more workouts. The times that I would be very strict with myself and worked out at least 5 times a week I would actually begin to feel a difference in body. My legs would feel stronger, I wouldn’t tire as easily while going up stairs, and I would even get out of bed faster in the morning!

And the times that I have stuck to preparing my own foods I feel better about what I eat for the sole reason that I know EXACTLY what is in it, I use fresh ingredients and it is always cooked to my personal perfection. And as an added bonus, it saves me A LOT of money.

My point is that when we all decide we need to stick to something it is usually because we know some good will come of it. We get so far down the path of have motivational conversations in our own heads (which is really the biggest hurdle for most) that getting it done and sticking to it won’t be as bad as it may seem.  

So, how do you keep your will power and discipline strong? What have you challenged yourself to stick to? Do share below!

9 EASY WAYS TO BE A HEALTHIER (AND HAPPIER) PERSON

I believe that being happy and being healthy are two things that go hand in hand. There are habits we carry with us day in and day out – some of them are good for us yet some of them are really bad for us.

The way we see the world is merely a reflection of what is happening in our minds and bodies. While we cannot control what happens out there in this great big world we can choose to find the good in it. But, in order to be somewhat successful at that we must first start with taking care of ourselves mentally and physically.

The list below is things you incorporate into your life that will bring more wellness and happiness into your life.

Have a glass of water

Start your day with a glass of water. This simple act will re-invigorate and energize you’re your body from the inside out. You will feel better almost instantly and have the energy to start your day off on a positive note.

Go outside

Make it a point to intentionally breathe in some fresh at least once a day (weather permitting, of course!). Taking in fresh air can be done by taking a walk in a park or a trail or maybe even just sitting in a park – that is the easy part.

The most important part is to do it intentionally, meaning, that you are fully present with your surroundings and that you cherish every breath you take.

Reduce stress

Find your stress reliever a do it whenever you need to reduce stress. I have two stress relievers – cleaning and yoga.  Yes, cleaning. Whenever I am feeling somewhat stressed or feel my mind cluttering up with all sorts of things I need to do I turn to cleaning. There is just something about a freshly cleaned home and good smelling candle that give me the space and clarity that I need.

The second is yoga, I do yoga at home from time to time but if I am ever really feeling stressed I do like to go in to a yoga studio. The calming environment and soothing music does the trick for me.

Get some sleep

Make sleep a priority and always strive to get the amount of sleep your body needs. Some people only need 5-6 hours while other need 8-9 hours of solid sleep – I fall right in the middle of that and need somewhere in between of 7-8 hours a solid and good quality sleep every night. Making sleep a priority means that you back track the start of your day.

For example, let’s say you need to be at work by 8AM and it takes you 30 minutes to get to work – that means you need to need to leave your house by 7:30AM. Now, let’s suppose it takes you an hour to get ready – that means you need to get up at 6:30AM. This means that you need to be in bed and ready to sleep by 10:30PM at the latest.

Which means you need to have everything on your to-do list checked off for the next morning by 10PM. This will allow you 30 minutes to wind down and get mentally ready for bed.

Exercise

Getting your body moving (aside from eating healthy) is probably the most obvious way to be a healthier person. There are many benefits to exercise and one of them is getting your blood flow moving which helps your internal organs do their jobs. 

Eat mindfully

Eating mindfully is one thing I am working on. While I know the importance of focusing on JUST your food while you are eating I can sometimes find it difficult to put my phone away to not be distracted by YouTube videos, shows or podcasts. Eating mindfully is about relaxing yourself while you are eating and savoring whatever you are feeding your body.

Stand more often

For those of us who sit for long periods of time at work it is very important to stand up and walk around throughout the day – I find this especially important after eating lunch.

Relax

Taking a few minutes here and there to relax your mind and body will only have great benefits. I do this by sitting down and reading a book for 20 minutes or so and I know that relaxes me and gives me that little break I need on a busy errand filled day.

Choose happy thoughts

Think happy thoughts – I know, easier said than done. But your mind is a muscle you need to work on a train and over time the not-so-positive thoughts will become very few and far between. 

What healthy habits do you have now? And which are you working on incorporating into your life? Do share below!

IMPORTANT REASONS TO BE HAPPY AND KEEP YOU GROUNDED RIGHT NOW

If there is one feeling that connects all human beings my wild guess would be that it is the aspiration to find happiness. This topic has been top of mind the past few days after a very interesting and inspiring conversation I had with my brother. After that conversation, we came to the conclusion that it is our duty to find happiness within our current situation. Sure, we can aspire to have more – more money, a better job, more vacations, more houses and that’s fine. In fact, I think it’s great to have those aspirations because they keep us intrinsically motivated to keep pushing our own envelopes and do bigger and better things. But they key is to let those aspirations be just that – aspirations – and be thankful, grateful and humble for that you DO have today. 

While there are many, many reasons to be happy at any given moment – I have boiled it down to my top two reasons: the people around you and your health. These are the two things that are the highest on my priority list and they are the things that really propel and motivate me whenever I am having a doubtful or not-so-happy moment.

People

The people you have in your life and the people who love you unconditionally are the people who truly want to see you happy. So be happy and grateful to have them in your life. Be present when you are talking to them and cherish those moments because as much as we want them to be around forever they will not always be there. When you are around these people who love you, be sure to consistently engage in meaningful conversations with them. And that means you get to put your phone down, shut off the TV and focus on them and your conversation, yes, you read that correctly, as difficult as it is giving undivided attention nowadays you need to do it. You will be surprised and how much you will learn from them and how much more you will learn about yourself.

Health

Be grateful for your health and your well-being. Sure, you may have those few stubborn pounds you want to drop but that is small potatoes compared to the challenging lives people all over the world lead due to some type of illness or unforeseen accident. So, be grateful for the body you have and treat it well. Feed it quality food and get your body moving to keep your blood circulating. Drink lots of water and stay far, FAR away from soda and processed foods. Trust me, your body will thank you immensely for that.

What are the things that keep you grounded and happy? Share below!

MY FAVORITE EASY AND HEALTHY SNACKS TO STAY ON TRACK

Let’s admit it – eating healthy is hard and it takes a great deal of dedication and planning- but as with many things in life it is not impossible! With a little bit of creativity and planning we can set ourselves up for success. Over the last few years my diet has drastically improved – I think back to my high school days and just really wonder how I survived those years! My diet consisted of chips, pizza, ramen noodles and soda – it was not cute, it was not healthy and it was definitely not smart to eat that way but at the time I was truly not aware of the harm I was putting my body through. I really wish the school system did a better job at educating students on proper nutrition but that’s a topic for another day!

I began to educate myself on nutrition in college and slowly began to incorporate healthy foods into my diet and also began to exercise a couple of times a week. Over the years I have come to realize that while I can prepare healthy meals that I really enjoy my downfall is snacking. When I get hungry and do not have time to cook a healthy meal I tend to reach for an unhealthy snack. Which is usually (fun fact alert!) something chocolatey – I am a total sucker for anything chocolate!

In order to resist the ever present chocolate temptation I try to make sure I do not feel hunger in between meals so here is my list of my favorite easy and healthy go to snacks. Also, in addition to eating a healthy balanced diet I cannot stress enough how important it is to drink water throughout the day – I wrote a post on this topic – The Do’s and Dont’s of Keeping Your Body Hydrated – check it out for my top pieces on advice on that topic!

Roasted Pumpkin and Sunflower Seeds

This snack probably takes the most time – no more than 2-3 minutes - to whip up and it is incredibly easy. All I do is grab a handful of pumpkin seeds (also known as pepitas) and a handful of sunflower seeds and throw them onto a pan set on medium-high heat for a few minutes and mixing the seeds around to roast them on all sides. Important note: they both need to be in their raw form no added sugar and not pre-roasted.  Now, if you want to add some sea salt you can (I usually do) but you do not have to – this snack is super delicious even without the salt.

Clementines

Clementines are my favorite type of citrusy fruit I find them to have the perfect amount of natural sweetness and a great bite-sized snack. These little fruits are packed with great sources of minerals and nutrients like calcium, potassium, magnesium and vitamin C. All the elements that make up this fruit are great for the immune system, your skin and your digestion.

Coconut Chips

I came across some coconut chips in the checkout line at TJMaxx last year and decided to give them a try on a whim and boy I’m glad I did, they have the perfect crunch and what is even better is that the only ingredient in these is coconut, that’s it. The specific brand I have purchased these coconut chips in is www.thenutbox.com in case you are interested in checking them out.

Raw Cashews

Being allergic to many fruits and nuts I am limited to the type of nuts I can intake and cashews if one of them. What I cannot have (in their raw form) are almonds, pecans, pistachios or walnuts as long as these are roasted I can have them but I always proceed with caution. I really love to have raw cashews on hand all the time as I like to eat them by the handful and are always very filling. Also, cashews are a great source of copper, phosphorous, manganese, magnesium and zinc.

Coconut Vanilla Macaroons

These have been yet another TJMaxx checkout line find! Again they looked very good and I bought them on a whim these macaroons are vegan, raw and gluten free in addition to being made in small batches (I love anything and everything that is made in small batches!). Of course my all-time favorite macaroons are chocolate macaroons but these vanilla coconut ones definitely give those a run for their money. If you are interested in these coconut vanilla macaroons you can check them out at www.emmysorganics.com.

Cucumber Slices with lime

I have been eating this snack since I’ve had any recollection of memory. My mom used to make this for my sister and I as children and it has become a huge staple in my diet. All you need to do here is slice up as much or as little cucumber as you‘d like (I usually go for a regular sized cucumber) I then add lime juice from an entire lime and then add some salt (optional). AHHH my mouth is watering from just writing that! I know that not everyone likes sour foods but if you are like me and you do this snack is a must try!

What are your favorite easy and go to snacks to keep your food intake on track? Share below!