Do You Trust Yourself

Do you trust yourself?

Have you ever found yourself falling into the trap of trusting someone else’s advice over your intuition?  I’ve done it myself, countless times.

All of these education channels are great, and I’m in no way discounting their effectiveness.  But, it’s important to watch yourself in these instances.  Make sure you are seeking your answers using your intuition and personal experience.  You know what you need, you know what you will thrive with, and you know what step to take next.  It’s inside of you.






How to Avoid a Smartphone Addiction

Admittedly, smartphones make life a lot easier when it comes to finding new places or looking up information right at our fingertips. We can respond to work emails while on the go and truly multi-task like never before. However, most of us need a little help with putting down the smartphone and actually engaging in the real world more often. Wouldn’t you agree?

Teach yourself the art of timeouts. While there will be times when you need your phone, you’ll want to train yourself to limit the time spent mindlessly scrolling through Facebook, Instagram, or whatever else you’ve got on there. Choose a time of day that works for you and make it a phone-free zone. Use this time instead to engage with the kids, your spouse, or yourself without using your phone. It will help you feel more connected to what matters, and help let go of the habit of using the phone to fill any free time you have.

Bid adieu to unnecessary apps. How many apps are on your phone? Now, how many of them do you NEED? Interesting, isn’t it? You don’t have to stay away forever, but rather, limit accessing them to the time you’re on your computer. If you really MUST keep certain apps on your phone, disable the push notifications so you’ll stop picking up your phone every time you get a notification. The freedom you’ll feel just from having a clutter-free phone is amazing, believe me!

But install one more app that will help. So, while unnecessary apps need to go, you should replace them with one app that tracks your screen time. Apps like Moment and BreakFree are just a couple of the more known ones. You can even coordinate them with your whole family so dinner time can truly be spent interacting with each other again, just like the good old days!

Make mindful activities more prevalent on a daily basis. Being addicted to your smartphone is the same as any addiction. Replacing it with a healthier alternative takes some getting used to, but after a while, it just feels right without it. Instead of mindlessly
scrolling along when you feel bored, try some exercise, read a book, or do something else that nourishes your soul or brings you closer to the people in your life.

Smartphones are definitely here to stay, but learning how to detach yourself from them long enough to live in reality is important for a more fulfilling life. Try it and see how much you’ve been missing out on while you’ve been staring at your screen.

Life can be wonderful — full of absolute joy and laughter.  There are some seasons of life that feel too good to be true, but as with anything in life, things ebb and flow.  Naturally, we all have some “down” days, and aside from that natural occurrence, we all go through some rough patches in our lives.  There are some bumps in the road, inevitably, and we need to be kind to ourselves in those instances.

Many times, we feel like we have to keep our head held high and forcibly keep smiling — does that work for you?  Perhaps it does.  Maybe forcing happiness turns into real happiness, sometimes that can absolutely happen.

But, if that’s not the case, I have to tell you this.

If nobody has told you lately, I want you to give yourself complete permission to feel whatever feelings you’re sorting through.  It’s not bad or wrong to explore the darker, more sad feelings — it just gets troublesome when we get stuck there.

So give yourself the space and permission to sift through your feelings, sort them out, and hang them up to dry.

Favorite Health Apps to Achieve Your Goals From Your Phone

It’s incredible to me that less than about decade ago, our phones were merely used to call our friends and family. Now, you can do absolutely anything on it, and it’s become our very own personal assistant. We panic when we go to reach for the phone and it’s not where we left it last, and we wouldn’t dare leave it at home when we jet out to run errands. It’s a part of our lives now — and a huge part, at that. I like to take advantage of all that’s available and make my phone work to my benefit as much as possible. One of the ways I do this is by having several useful health apps on my phone that help me in various ways stay on track, no matter where I am. I wanted to share with you some of my clients’ favorites, in case they could help you, too!

FitRadio: Having a good playlist to motivate you through your workout is incredibly effective, helping the time go by faster and upping your energy. Download FitRadio and find the perfect station for you!

Couch to 5K: If you shy away from running because you feel like it’s been too long and you’re rusty, or simply not good at it, try downloading Couch to 5K. This free app helps you ease into running using a manageable approach, getting you from zero to 5k in about three months.

Happify: There’s not one of us that couldn’t use some help with our emotional wellbeing – we fluctuate day to day, and it’s something we need to be incredibly mindful of. This app was developed by positive psychology experts and is a beautiful tool in taking control of your emotional wellbeing.

PocketYoga: For those busy weeks where you can’t sneak away to a yoga class, the PocketYoga app is the perfect companion. Fit in a yoga class no matter where you are.

Charity Miles: This app is an amazing way to raise money for a charity of your choice as you also work towards your health goals. I think this is a fantastic motivation tool.

Are there any health apps you use and love that I didn’t list here? Drop them in the comments below, I’m always looking for new apps that will help make my life and my clients’ lives healthier, easier and more enjoyable!

Ways to Know Whether or Not that You’re Suffering from Adrenal Fatigue

There are many glands throughout your body that respond to different things. Of those glands, you may have heard of the adrenal glands which are for responding to stress. You know, the old “fight or flight” is all about your adrenal glands. Your adrenal glands send out hormones in our bodies to enact our flight or fight response, whichever one we care to choose in a given situation.

However, because stress in today’s world is much different than the stresses of our ancestors, we have something called chronic stress that lingers about for periods of time from months to years. It could be work, marriage, kids, and the fate of the world riding upon your shoulders but whatever it is, it’s causing you ongoing stress that never quits.

So what are the symptoms of adrenal fatigue? Some symptoms could include:

Fatigue that doesn’t go away even after adequate sleep, trouble falling asleep as well as waking up, excessive cravings for salt and sugar, weight loss without trying, dizzy spells, skin discoloration, rashes, or inflammation, allergies that you didn’t have before, and lack of focus.

But like many conditions, these symptoms are very vague. How do you know if you have adrenal fatigue? That’s the tricky part. There are no medical screenings to determine it as of yet. Your doctor can look for a condition called adrenal insufficiency which is a bit similar. The best course of action is to visit your doctor and make a few changes to your lifestyle to see if that makes a positive impact.

Start by eating better. Swap out processed foods for whole foods and ditch the sugars. Start incorporating supplements like fish oil, probiotics, and other vitamins that you might not be getting currently. For example, many people are magnesium deficient, and that can cause a slew of problems. Take steps to reduce your stress, and you should begin feeling better. Whatever you do, listen to your body. You know you and if you don’t feel like yourself, you should make sure you get checked out to eliminate the possibility that it’s something more serious.

Have you ever stopped and taken note of what goes through your head on a daily basis?  The stream of constant words that speed through your mind without any effort?  You have a voice that you speak to yourself with, and it’s so familiar to you, you may not realize the damage it could be doing.

So, how do you speak to yourself?  What does that voice sound like?

Is that voice kind or harsh?

Are your thoughts encouraging or demeaning?

Do you speak to yourself in a way that you’d be offended by if someone else spoke to you using the same words?

Your thoughts are full of power, and it’s crucial to strive to be aware of them.

Spend today really listening to the thoughts streaming through your mind and what themes you notice.  Take note of the tone you hear.  Your thoughts affect your actions and your health, so be mindful of stopping any negative self-talk and replacing it with healthy communication.  You deserve it.


How to Make Your New Year’s Resolutions Come True This Year

Every year, we raise our glasses and proclaim the things we will change. And we start off with the best of intentions, don’t we? I’ll get in shape! I’ll get back into my skinny jeans! I’ll finally write my novel! We feel so proud making these statements. Then the clock strikes midnight, we hug and kiss, and we carry home a sack of promises to ourselves that we really want to keep. But time marches on and while we start off on the right foot, life seems to get in the way making for an easy out. You CAN stick to the changes you want to see for yourself. Here’s how to finally make your New Year’s resolutions come true!

1. Tell someone you trust about your resolutions
It’s one thing to declare them at your New Years Eve party; It’s quite another to tell your best friend or your parents your plans for resolutions for the upcoming year. They’ll support you too, which can be the difference in making it happen. Write them down and post them on your bathroom mirror. A constant reminder will help you stay focused.

2. Don’t make too many at once
Resolving to get in better health by exercising and eating right is fantastic. But setting a realistic timeline is crucial. For example, start incorporating more and more healthy foods per week. Then begin challenging your exercise routine a little bit more as each week passes. In this way, you’ll look forward to your goals and feel better about accomplishing them.

3. Don’t just stay focused on your end result
Getting there is half the fun. The journey to achieving your goal should be made as fun as possible given the circumstances. Set mini-goals to mark your path to the end goal. Reward yourself when you get there, and remember it’s a learning process.

4. Clear your mind
Even without significant resolutions, you must find time to decompress your mind. Meditate, walk, write, read, or otherwise do something that pulls you away from a blue screen and forces you to connect with your innermost self.

It’s all mind over matter, and what matters is you. You’ve got this! What is your resolution or resolutions for 2018? I’d love to hear what you’re dreaming up for yourself, and see how I can help you accomplish that.

Breathing.  We all do it, but do we do it well?  And why does it matter?

The fact that we’ve been breathing since day one, you’d think we’d be better at it… but it’s something we need to focus on and be mindful about improving because its benefit to every part of our health is astounding!

Not only does proper breathing lower stress and anxiety, but it’s also responsible for providing every cell in our body with the nutrients it needs to run smoothly.  Pretty important, huh?

Most of us hold our breath without knowing, which is also accompanied with gritting the teeth and jaw.  Grinding your teeth or having a firm bite can cause a slew of problems with your muscular comfort.  Gritting and grinding your teeth can ultimately cause dental issues in the future, and can cause problematic and frequent tension headaches.

Finding out how to improve your breathing is as simple as hopping over to YouTube.  Search some simple breathing exercises and begin focusing on working on your breath work.

So, how is your breathing?

Why You Should Stop Setting Goals to Achieve Them

The end of the year is only weeks away, and just about everyone you know (including yourself!) probably already has a list full of resolutions. That list is typically made with loads of ambition and a spirit of positivity — but as you know, the statistics aren’t great for following through with resolutions.

Instead of making a list of wishful thinking this year, start your new year off on a strong foot by doing it a little different this time.

Goal setting can be overwhelming & quite honestly, it feels like a punishment. This is a huge reason why it doesn’t pan out for most people.  On the other hand, lack of practical steps and planning is another reason we just never get started.

One of my 2018 goals is to run my first marathon.  I’ve already started created my training plan – it’s a modified version of Jeff Galloway’s plan.  I know what workouts I’ll be doing on what days.  I’ve also allowed myself some rest days.  Colds, injuries, and life will happen.  I’ll be able to take time off and still complete my goal of completing the Tomoka Marathon.

This year, look at your goals with these in mind:

Make an “I would love to” list. This feels less stressful and restricting than a “to DO list, ” and it is more enjoyable. With each bullet point, you write on your “I would love to accomplish” list — then break down the steps it would take to accomplish it.

For example: if you need to lose 40 pounds, that could feel a million miles away. Break it down into 5-pound increments, until you reach your 40.

Celebrate each increment. It will keep you going and hopeful!

Don’t overdo it. If you start off with a list a mile long, you’ll be less likely even to get started. Don’t overwhelm yourself right off the bat.

Reward yourself along the way. Don’t be so hard on yourself, as I’m sure you tend to do — we all do the same. We’re our own worst critic, so be mindful of that and be kind to yourself in the new year. You deserve it, and you’ll be much more likely to keep moving forward.

What are your goals for 2018?

When you’re hitting all those holiday parties this season, there are several ways you can ditch the guilt and feel amazing through each one.

  1. Don’t go hungry. Have a small salad at home before you leave for the party, and be sure to stay hydrated throughout the day.  Having some healthy, whole foods in your belly when you arrive at the party will keep you from overeating once you get there.
  2. When you do make a plate for yourself, fill half of the plate with something healthy. There’s almost always a veggie tray at parties, which is a great option for your healthy side of the plate.  If possible, add your dessert to this plate, too.  Adding dessert to your main plate will drastically cut down on the amount, as opposed to having an entirely new plate for dessert after your main dish.
  3. If at all possible, try to sit down when you eat. When you attempt to eat standing up while mingling, you can end up mindlessly eating more than you think.

What’s your favorite foods you look forward to during the holiday season?!