Tips for A Flatter Belly

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How do I flatten my tummy? 

What foods do I eat to flatten my stomach? 

How can I get a flat stomach quickly?

These are questions I get asked All. The. Time. 

We’re a nation obsessed with acquiring the coveted six-pack abs and we’re spending billions of dollars a year trying to attain them. But no matter how badly we want them or think we want them, it’s not happening for many of us because the truth is, we’re going to have to get really uncomfortable in order to get them. And who wants to get uncomfortable?

So you need to decide, are you ready to get uncomfortable? Do you take into consideration what I’m offering up as an antidote to your ailment? 

I gotta warn you, it’s a “slow and steady wins the race” kind of answer, there are no quick fixes. However, there are definitely ways that you can decrease your waist circumference and ultimately improve your health, build up your body confidence, and feel good that you’re finally taking control of your well-being. All good things to be had, so take heed and come to terms with the fact that a little discomfort should not be the thing to stand in your way. These tips are the tip of the iceberg, but by making these small changes, you can begin to set yourself up for massive success. 

Tip #1: Ease up on the salt shaker, high sodium levels may be expanding your waistline!

Every now and then a salty treat is what the body is craving, but when your diet falls off the rails, there’s more convenience foods, fried foods, and take-out that circle back into the mix. These foods are heavily laden with sodium, which stimulates your brain making you crave more and more of that salty goodness. 

While every now and then indulgences like that won’t tip the scales too much in the wrong direction, if left unchecked these little habits can wreak havoc on your systems.

Too much sodium in your body will produce water weight, but did you know that there is also the added bonus of a few extra inches around the belly? Yes indeed. Turns out excess amounts of sodium can deposit fat around the belly. (Who knew?!)

Science is shedding light on how a high-sodium diet may also kill off the beneficial lactobacillus bacteria in our gut which leads to an imbalance between the good and bad bacteria. (A battle none of us want to be subjected to. Our gut should be our happy place!)

This is not good for your waistline because these good guys (that you’re inadvertently offing with your salty treats) have been found to inhibit the absorption of dietary fat. So by killing them, you’re severely limiting your gut's ability to fight against disease, inflammation and weight gain. (1

Your gut is the super powerhouse microbiome which as we’re learning seems to be the wizard behind the curtain in all things health-related.

The recommended daily allowance suggests consuming 2,000 mg/day of sodium. Going over that limit on a daily basis can compromise your body’s ability to maintain a happy home in your gut, which can affect your weight.

The solution?

Cook most of your meals at home, eat less overly-processed foods and when eating out, try your best to stay away from overly salted fried foods.

Tip #2: Eat more… FIBER!

We’ve all heard this one a million times so why does it bear repeating again and again? Because no one is listening! 

We all tend to roll our eyes with this one and say “Oh yea, more fiber, I know” and then we go on living like we’re eating more fiber but instead we’re just eating candy bars claiming to be rich in fiber.

What we need is more real fiber from real foods in our diets since an uptick in fiber can be linked to a decrease in waist circumference. (2

The recommended daily allowance is 25g for women and 38g for men. By getting the proper amounts, you can begin to notice the effects on your body.

Adding in the right types of foods to your diet can make all the difference. That’s like an additional 2 cups of broccoli a day (my personal fave!), or 1 cup of avocado, or 2 apples, or 1 cup of raspberries, or 2 cups of strawberries, or 1 artichoke (a fiber superfood!), or 2 cups Brussels sprouts, or 1/2 cup lentils or kidney beans or split peas, or 1 ounce of chia seeds, or 1/2 cup oats. 

As you can see, there are plenty of options!

Fiber is also known as a prebiotic, so when you eat foods high in fiber, you’re also feeding the good bacteria in your gut (the probiotics) — notice how it all goes back to your gut!

When it comes to your belly, your best bet is to keep your gut flora as happy as can be since it seems to hold the secret to a healthy and happy body!

Tip #3: Eat less… SUGAR!

This is an oldie but a goodie and is the more obvious of the tips, but that doesn’t make it any less worthy of mentioning. Sugar is not your belly’s friend. (Fiber is!) Overly consuming sugar on a daily basis increases insulin levels which promote fat storage around your waistline. And once you get a taste for it, your brain lights up like a Christmas tree and you’re craving more and more. (Just like salt.)

Insulin is a hormone that sugar messes with big time. In healthy doses, your body can regulate your blood sugar and all things work according to plan. But when you influx your system with a heavily sugared beverage, bag of chips or packet of candy on a consistent basis, you’re messing with science. Too much sugar in the bloodstream will get stored as… fat! There’s no denying the science. And if you’re not working out which allows your body to offer up some of the stored energy in your liver and muscles, all that fat is going to stay right where it is, and begin to invite some friends over. 

If you’re not burning it, you’re storing it. And if you’re consuming too much of it, your belly is paying the price. 

• • •

Clearly, you can guess by now that doing 100 sit-ups a day will not get you the abs of your dreams if you’re still eating a lot of overly-processed foods packed with high levels of sodium while you influx your system with too much sugar and not enough fiber. 

If you’re looking to slim your waistline, your best bet is to get your fill of veggies every day — morning, noon, and night, and avoid overly sugared beverages — even veggie juices which eliminate the fiber and maintain the sugar. 

A happy gut is a happy and healthy mind and body!

• • •

Looking for more strategies to help you set yourself up for weight loss success? Click here to learn my 5 strategies to achieve your fitness goals… without breaking a sweat!

The Power of Words: How To Achieve More By Changing The Way You Speak

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Are you ready to begin accomplishing those weight loss goals? Are you finally ready to stop struggling with eating healthy? Are you sick and tired of yo-yo dieting?

This is powerful stuff I’m about to lay down, so make sure the kids are occupied with no distractions of snotty noses, art projects, and endless food demands. This is serious stuff and it’s going to change how you go about reaching your goals, for-ev-vah!

I want you, going forward, to be as real as you can with yourself. When the time comes to get something done, to make a change and to follow through, I want you to listen very closely to how you speak to yourself.

When you totally decide to give it your all — and you know those moments, you’re inspired, you’re pumped, you’re totally enthusiastic and you can take on the world — I want you to pay attention to what you say.

But not right away. Wait about a week, maybe two weeks later. Notice what’s happening.

I can bet your enthusiasm is waning a bit. You’re no longer as pumped or psyched to get on with crushing your goals. And a little word starts creeping in and quietly begins to take over.

All of a sudden you start saying “I should” a lot and you’re beginning to “I should” everything for one reason or another.

You feel me?

I should really go for a run today”

I should make dinner but I’m too tired, let’s just order out.

“I should take the stairs up instead of the elevator”

“I should really be eating a salad instead of this pizza”

I don’t know about you, but to me, none of that sounds inspiring, elevating, or remotely convincing. More than anything it states the obvious in an Eyore kind of way.

The overwhelm of following through is beginning to take hold. It’s beginning to become too much. You’re starting to crack.

Ok, deep breaths, In and out. Don’t let the overwhelm paralyze you. Don’t let it pull you back down. Now is the time to dig your heels further into the ground, and re-commit to your goals. This is the point you begin to change your internal dialogue.

What I mean is, I want you, from this point on, to rephrase your sentences.

Instead of starting out by saying “I should…” which is defeatist, and undermining, I want you to replace that with “I won’t…

Now we’re being honest, brutally honest. Let that sink in for a moment.

Because “should” has the power to make you feel like you’re less than, not good enough, and unworthy, but by saying “I won’t…” you’re owning your situation.

Should is a disempowering word and we’d all be better off striking it from our vocabulary. It simply means, Well yes, I know what I want and I know what’s involved in getting there, but I’m not going to do what it takes because there is no real sense of urgency and it’s too difficult.

Stop “Shoulding” Yourself

So now instead of saying, “should work out today, I simply should make the time”, you say, “won’t work out today, I simply won’t make the time.”

Now you’re calling it like it is. How does that feel?

It stops the conversation in its tracks. Your brain has got nothing to work with now. It was ready for the whole song and dance but you gave it just one note instead. It has nothing to figure out now. No argument to be had. No debate. No nothing. Just brutal honesty.

Now I’m not trying to be mean (and you may have not seen that word swap coming, I’m thinking you were more like “Oh I know where she’s going, I need to be less critical of myself, I need to start saying I Love Me more!” Ha! Not today girl!).

I’m trying to get real and allow you to own your sh*t so you can realize that maybe the true reason why things aren’t happening the way you wanted or expected them to is because of the words you’re using and the effect they’re having on you.

That one-word change puts the onus exactly where it needs to be, right on YOU!

Pretty powerful stuff. I’ve tried this with a few things in my life and it really helped change my perspective and my approach to accomplishing goals. It’s totally because of me that I’m not further along with accomplishing my goals, be it life goals, health goals, or career goals. It’s all because of me, and the conversation I have with myself. My ability to should myself out of doing exactly what I know needs to be done.

Now I know what you’re thinking… you’re thinking Really? This is going to change my world?

All I can say is, abso-friggin-lutely! Try it for yourself and see. Words are power. Remember that. They can lift you up or they can literally knock you off your feet. When you begin to take ownership for what’s going on in your world and stop making excuses, then you can begin to really make the changes that you want to see happen.

So tell me, will you try this out? Will you find out if it’s helpful for you? If so, please let me know in the comments below, I’d love to hear from you!

• • •

This is my first post in a three post-mini-series on how to create a powerful mindset so you can learn strategies that can take you from where you are now, to where you want to be. These strategies can help you go from 20 lbs overweight to being happy and confident in your body. It can help you to go from making excuses to taking action every single day.

Goal-Setting: Starting Small Yields Big Returns

Photo by Lindsay Henwood on Unsplash

Photo by Lindsay Henwood on Unsplash

I admire your goal-setting self, but I truly love your action-packed, goal-getting badass!

It’s one thing to set a goal. Anyone can “set” a goal, but it’s a whole other pot of potatoes to go after that goal in a no-holds-barred kind of way.

Everything is possible, yet nothing is possible with little to no follow through.

Let the brain do its job

Back in my mid-twenties, I was a corporate cog thinking of how I was going to make it in a career as an accountant when I knew, as soon as I hit the “real world” work scene, that this type of conformity was not for me.

I was working at Pepsi and I remember walking into the building while the Pepsi jingle would play, lulling you into a light trance. Whenever a co-worker would place your call on hold, there would Britany “ba ba baing” to you while you waited. It was subconscious brainwashing I remember telling my parents.

I couldn’t even drink Dunkin’ Donuts coffee for fear of disapproval from bosses, do-good employees, and C-levels. (Having your open space cube butted up against the common walkway turned your desk into a roadside attraction.)

I had never been more miserable. I knew a life of big corporate rules and numbers were not what I aspired to do, so I needed to figure something out.

Even thinking about achieving a goal sets the brain in motion

It wants to solve problems, that’s what it was designed to do since the beginning of time. And having a goal with no clue as to how to achieve it is like catnip for the brain. It won’t stop working on it until something presents itself as a possible solution.

You can’t set and forget, you must use this this archaic attribute to the best of its abilities.

Present your brain with a goal, and allow it the time to think, ruminate and experiment with possible solutions. Think things through in and out and I bet you, you and your brain can come up with a solution, if not a multitude of them.

When I decided that being a corporate cog wasn’t on my bucket list, I knew my goal was to avoid this at any cost. And your brain is amazing at avoiding pain. (Wonder why sitting on the sofa instead of moving your body until it sweats is easier to do? Why eating a bag of chips over a plate of broccoli isn’t even a conversation your brain will endure? The brain hates pain!)

I allowed my brain to do its work and came up with an idea that took guts but I knew if I didn’t try it, I’d be stuck in corporate for a very long time. I decided, without many consults with anyone, to quit. I knew I had to do something drastic, and dragging it out while working on cultivating new skills didn’t seem to work with me. (This was back in the day when dial-up and flip phones were trending and conventional schooling was the only option. No online course to help navigate the unknown).

So I hit it hard and gave it my best to follow my heart and see how a career in graphic design could be for an ex-accountant.

Not an easy transition. But what the heck I thought. I can figure this out.

Setting goals is the first step in turning the invisible into the visible — Tony Robbins

Set a scary-ass goal, and then let the brain do its work.

You should notice pretty quickly that it will begin to try and lead you toward a solution. Like I said, it doesn’t like pain and if you’re all of a sudden out of a job with no income, your brain is going to come up with a first step.

This first step however will usually be a small one. Mine was to go into a local restaurant and ask if they needed a bartender because I needed money! If I got the short-term fix (bartending job), it would allow me to then figure out what I had to do next. Once you know your end goal, it creates clarity, and the brain prefers clarity over muddled mess any day of the week. it makes taking the next step much easier. almost like checking things off your to-do list. You’re gaining clarity with each step taken, and these steps build off each other, creating huge ripples.

Once I got the bartending job, I knew I had to focus on creating a portfolio. Since I didn’t have money to pay for schooling, I had to create my own projects. So I decided to come up with random advertisements, and brochures for make believe businesses and filled my portfolio with my best artistic creations (which in hindsight was totally embarrassing and pathetic! On one interview the boss walked in an took a 10 second glance at my portfolio and asked me if I was serious!) This pathetic portfolio however landed me in a job in publishing working for a daily financial newspaper creating the layout. My first job in graphic design!

The job was in NYC, and surprisingly, it was for the same company, in the same building, and on the same floor where my sister worked. How cool was that? I had no idea until I told her I was going in for an interview.

Life works in funny ways.

Your next step!

Set the goal, allow your brain time to work on it, and then take action by doing one small thing.

Don’t set and forget but go and get! No matter how obscure or impossible it may seem the truth is we don’t know our true talents, or how deeply our grit runs until we allow it to show up and guide us.

I sometimes refer to that as our superhero mindset which we all have, it’s just a matter of unearthing it. Nothing is impossible if you’re willing to go and get!

Obviously I’m no longer a graphic designer but I was in the industry for more than eight years until a new passion presented itself: women’s fitness and wellness. So again, I presented my brain with a goal and here we are, making a go of it!

• • •

If you’d like to learn  5 strategies to achieve your fitness goals, without breaking a sweat, click the link!

How To Live In The Moment: Two Tips for Slowing Down and Appreciating Yourself!

Photo by Kalen Emsley on Unsplash

Photo by Kalen Emsley on Unsplash

Today we're talking about accepting where you are in life, and giving yourself a break. Two powerful ways to let yourself know you are in fact good enough (heck, you're better than good enough!)

Tip #1: Slow down girl and accept where you are right now in life.

And then, as awkward as it may feel, give yourself a high-five because I'm pretty sure you deserve it. 

Let’s be real, nowadays we put way too much pressure on ourselves to keep moving at lightning speed, to have a full schedule to keep us busy, and an even fuller schedule for our kids. Then we question how or why we can't seem to get ahead in life and walk around feeling unfulfilled.

We're drowning in to-do lists and digesting social media posts for breakfast that portray motherhood as sacred and glorious as the second coming. (And if you're not feeling high and mighty, and heavenly, and your kids aren't picture perfect wunderkinds, then you must be doing something wrong!) Talk about pressure. 

Think about the self-inflicted stress we endure day after day and it’s no wonder we’re running on fumes. So today, instead of armoring up for the day ahead, slow down and see all the goodness around you. Tomorrow you can pick the gear back up but today take a stroll and let yourself realize how pretty awesome you are. Don't try to fix anything today, but instead, accept it all. The good, bad, and ugly, accept it all. Then let it go.

Whatever attachments to your situations you’re creating, just let them go. You’re good enough as is. When we battle or arm ourselves against an invisible enemy (stress, perfectionism, keeping up with the Joneses) we fail to be true to ourselves, and girl, life is too short for that sh*t.

Which brings me to... 

Tip #2: Give yourself a break.

When you stop focusing on yourself, and the many faults you think you have, you allow there to be space, space to just be. Turn the spotlight 180˚ and see all there is to see in this big, crazy world. Understand that you're ok, and that you don't have to be perfect. Stop comparing yourself to others and instead see everything that is out there, and chill for a second.

Life is big, so much bigger than we can even comprehend so don't overwhelm yourself with the things you feel you need to accomplish, that you think will make you "happier". Here's a hint: no one but you can make yourself happy. Or feel accepted. Or feel loved. That's all within you, you're in the driver’s seat.

Sometimes, taking a step back and turning your attention outward can be just the thing to save you. Yes, we all have problems and life situations can be intense, but every now and then you have to change your focus just to give yourself a break. You're an amazing, talented, beautiful woman and it's ok to not have it all figured out. Turn around, look to the horizon and take a moment. It's when we slow down that we give ourselves the best chance to survive and thrive. 

• • •

Today’s tips are all about nurturing yourself and taking the time to notice where you are in life, to really stop and notice, because life moves friggin fast! One minute we have little babies and the next time we look up, they’re off to high school or college! Take the time to enjoy where you are right now in life and try not to be so hard on yourself. You deserve better than that!

How To Combat Cravings: Two Simple Strategies to Snack Less

Photo by Thomas Kelley on Unsplash

Photo by Thomas Kelley on Unsplash

This week we’re talking about cravings and how to best control them so they won’t derail your weight loss efforts. Each week I dole out two tips to help you create a healthier lifestyle and today we dig into finding ways to curb the crave! Welcome to your #Twosday Tips!

We all have cravings and when they strike they can be hard to resist. This is why you need to know how to properly fuel your body so as to not give into the crunchy and salty, or sweet and sugary! 

1. Fill up on healthy fats. And then wait 20 minutes before eating anything else! 

That means wait before downing a second handful of nuts! This is what plenty of people fall prey to and why they don't snack on nuts because they'll end up plowing through the whole bag without taking a breath. 

The key in waiting is to let your tummy have a moment to signal to your brain that they're all good, no more input necessary. It takes time for that to happen, unlike when you cut your finger or burn your hand and you get immediate feedback. The tummy to brain thing is a little more archaic, Think snail mail not texting ;) 

But have faith that all good things come to those who wait and if you wait out a crave after knowing that you gave your body what it needed (healthy fats and/or protein), not what it wanted (sugary/salty treats), then you shall receive the spoils—which will be averted cravings!

2 Check your watch. You maybe habitually eating. 

I know for me, making dinner opens me up to a slew of cravings and I used to be a total grazer. I'd take a bite of cheese, or munch on a few salty chips or crackers because I was in the kitchen making dinner, and what else can I do while making dinner? Snack of course!

Habits can be sneaky. When you stop and begin to pay attention, you can focus on what's happening on the inside. Are you really starving, or is it that time of day when the munchies strike? I’ve learned that when I'm focused on making something delicious for dinner, I put all my attention into that, which distracts me from my usual hand grab of whatever I have near me that's quick and easy. When I don't snack I enjoy dinner that much more, and not surprisingly, I eat much healthier. 

Usually a glass of water can ease the tension as well and makes waiting for dinner much more tolerable. (Boring but true!)

There are your #Twosday Tips! Patience and paying attention will go a long way in helping you have more control over your cravings.

The Best Arm Exercises To Help Lose The Jiggle!

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Tone and strengthen your arms while working to lose the jiggle with these two exercises that will give you a high return on your investment. It doesn’t take much time to perform these effective arm exercises, so even if you only have a minute in your day, hit the floor and get to it girl! #Noexcuses

(Below is a quick video workout tutorial if my explanations leave you needed more explaining!)

1. Tricep dips

This directly targets your triceps, no confusion there! You will feel the blood rushing to these muscles immediately after performing. I like to do at least 3 rounds of these with my legs fully extended. If you can't quite get there yet, keep your knees bent, but be sure to not use your legs to lift you up... then you won't be getting the most out of the move. 

  • While sitting on a chair or bench , place hands next to your hips on the edge, with legs stretched out before you, or knees slightly bent and feet flat on the floor. 

  • Scooch your butt off the seat so you're holding yourself up. 

  • Slowly lower your body by bending your elbow to a 90˚ angle (or as low as you can without going past that 90˚)

  • Push yourself back up by straightening elbows

  • Repeat for 10 reps, 3x

2. Push Ups

These are the OG of arm exercises and you get a lot of bang for your push up buck since it also works to strengthen your core. Every day I try to get in at least 10 push ups since you can literally do them anywhere! I’ll hit the floor next to my kid playing Legos and if he doesn’t take that as an opportunity to climb on my back I consider it a success. #momlife

Here's how to properly perform a push up:

  • Make sure shoulders, hips, knees and ankles are aligned in a plank position and your back is flat

  • Place your hands shoulder-width apart

  • Slowly bend your elbows and lower your body as close to the floor as you can. Hold for a count and then push your way back up to starting position.

Tip: Pay attention to your elbows, you want them bending behind you, not out to the sides. This helps target your triceps even more!

In my experience, performing a push can be a difficult exercise to master, so don’t give up on them if you’re struggling. I have two modifications you can try to help get you working your way up to a full push up. Remember, it’s all about progress so even a small step toward achieving a big goal is always better than doing nothing at all.

Two Push Up Modifications:

  1. Perform the move from your knees (make sure to have good padding under your knees), or standing with hands on the wall. This will lighten the load you'll have to push against. Make sure to keep your body aligned.

  2. One of my favorite moves for building arm strength is to do a plank push up. This can build incredible strength and can help you to become much better at push ups.

  • Start with knees and palms on the floor. Hands are shoulder width apart, with shoulders right above wrists. Check to make sure shoulders, hips and knees are in alignment. 

  • Slowly lower one elbow to the floor, followed by the other elbow so you're in a low plank. 

  • Hold for a count and then place one palm back to the floor and push up to place the other palm back onto the floor. 

If my description at all confuses you, check out the quick video tutorial below and make life easier for yourself! 



Tips for A Flatter Belly

Photo by Jannes Jacobs on Unsplash

Photo by Jannes Jacobs on Unsplash

How do I flatten my tummy? Why can’t I get a flat stomach? How can I get a flat stomach quickly?

These are questions I get asked all the time, and while there is no lasting quick fix, there are ways, through diet, that you can decrease your waist circumference, and increase your health!

• • •

#Twosday Tuesday is here! Your weekly dose of two tips to help you create a healthier lifestyle. This week we're talking about two ways to get a flatter belly!

Tip #1: Ease up on the salt shaker, high sodium levels may be expanding your waistline!

Every now and then a salty treat is what the body is craving, but when diets tend to fall off the rails, there's more convenience foods, fried foods and take-out that circle back into the mix. These foods are heavily laden with sodium (because it makes your brain light up and you want to consume more of that salty goodness). While every now and then indulgences like that won't tip the scales too much in the wrong direction, if left unchecked these little habits can wreak havoc on your systems. 

We know that with too much sodium, your body will produce water weight, but did you know that there is also the added bonus of a few extra inches around the belly? Yes indeed. Turns out excess amounts of sodium can deposit fat around the belly. Who knew?!

Science is shedding light on how a high-sodium diet may kill off the beneficial lactobacillus bacteria in our guts. This leads to an imbalance that has the the scales tipping in favor of the bad bacteria. This is not good for your waistline because these good guys (that you're inadvertently offing with your salty treats) have been found to inhibit the absorption of dietary fat. So by killing them, you're severely limiting your guts ability to fight against disease, inflammation and weight gain. (1) Think of it as Black Friday and Target is opening its doors. There’s chaos and people are running wild all over the place. That’s like your gut running amok with fat being deposited wherever it can since no good guys are policing the situation. Not a good scene.

Your gut is the super powerhouse microbiome which seems to be the wizard behind the curtain in all things health related. 

The recommended daily allowance suggests consuming 2,000 mg/day of sodium. Going over that limit on a daily basis can compromise your body's ability to maintain a happy home in your gut, which can effect your weight. 

The solution?

Cook most of your meals at home, eat less overly-processed foods and when eating out, try your best to stay away from overly salted fried foods.

Tip #2: Eat more… FIBER!

You knew I was going to say that! We've all heard this one a million times... so why does it bear repeating again and again? Because no one is listening! We all tend to roll our eyes with this one and say “Oh yea, more fiber, I know" and then we go on living like we're eating more fiber but instead we're eating candy bars claiming to be rich in fiber.

What we need is more real fiber from real foods in our diets, as an uptick in fiber can be linked to a decrease in waist circumference. (2) The recommended daily allowance is 25g for women and 38g for men. By getting the proper amounts, you can begin to notice the effects on your body. 

That's like an additional 2 cups of broccoli a day (my personal fave!), or 1 cup of avocado, or 2 apples, or 1 cup of raspberries, or 2 cups of strawberries, or 1 artichoke (a fiber superfood!), or 2 cups Brussels sprouts, or 1/2 cup lentils or kidney beans or split peas, or 1 ounce of chia seeds, or 1/2 cup oats. As you can see, there are plenty of options!

Fiber is also known as a prebiotic, so when you eat foods high in fiber, you're also feeding the good bacteria in your gut (the probiotics) - notice how it all goes back to your gut! 

When it comes to your belly, your best bet is to keep your gut flora as happy as can be since it seems to hold the secret to a healthy and happy body!

• • •

There is your weekly dose of two tips intended to create a little more healthy in your life! If you like these, please let me know in the comments below, I love to hear from you!

Committing To A Higher Standard, and Taking A Breath

Photo by SOCIAL CUT on Unsplash.com

Photo by SOCIAL CUT on Unsplash.com

#Twosday Tuesday is here! Your weekly dose of two tips to help you create a healthier lifestyle.

This week we're talking about creating higher standards for yourself, and creating space to think before you react (even if it's only for a mere second)!


Tip #1: Recommit to yourself. 

“If you want to change your life you have to raise your standards.” — Tony Robbins

This is the season of renewal and to be able to recommit to yourself is a sign that you are ready to hold yourself up to a higher standard. You're ready to commit to a better way of life, one that fills you instead of depletes you.

But how do you that?

Simply put, you get uncomfortable. I know you don't want to hear that! Getting yourself to workout, avoiding sugar and overly-processed foods, and relaxing on purpose may be the things that you see as extremely difficult to do and put you in uncertain and uncomfortable situations. I get that. However, that resistance is providing you with a clue that these are the areas that need your attention and discipline. They need to be dealt with in some capacity and you have the power to do it, but you need to not take it all on at once. Don’t overwhelm yourself, but instead commit yourself.

Commit to becoming uncomfortable in one area and devise a plan to help ease the resistance. It may be super uncomfortable (no one totally enjoys busting their bums in a workout, but if you want a strong, healthy body you have to do the hard work), but start small and work your way up from there. You'll be impressed at the results you'll see happening over time.

By holding yourself to higher standards, you commit to no longer allowing the excuses to reign supreme. You’re ready to get uncomfortable in the name of improving your health!

Tip #2: Don't react, instead take a breath and think... even if it's for only a second.

And then carry on. 

Think about it. When you react without being able to control what comes out of your mouth, what does that mean for you? That you can't control yourself? You blame others often? You create even worse situations?

When your kids are at your feet and they're being supremely annoying, what do you do? Normally it might be to scream, shout, yell and frighten. You got that out of your system but 9 times out of 10 that's followed up with some serious mommy guilt. And our kids are sponges, so don't be surprised to see them lashing out at each other, or at poor defenseless little stuffed animals! 

Taking a moment before you react is a practice and you won't get it right every time, but even just noticing that it worked once can engage your brain, making it think that its stumbled upon a solution - which is the only thing the brain is after!

Here's what you do: when you feel the quick rise of annoyance make its way to your brain: mentally (or physically) take a step back. Then close your eyes and take a breath. Calm you mind for a mere moment, and then proceed. Your reaction will have diminished in intensity and perhaps you've just avoided a dreadful 20 minute tirade.

Trust me when I tell you this works... just ask my kids!

• • •

There is your weekly dose of two tips for a healthier (and hopefully more fulfilling) life! If you have a friend who you think would enjoy these little quick tips, please share with them!

How To Live a More Intentional Life

Photo by  dorota dylka  on  Unsplash

#Twosday Tuesday is here! Your weekly dose of two tips to help you create a healthier lifestyle. Spring is in the air and with that comes a chance to renew our commitments to ourselves. Let's take this month to do our best to live more intentionally!

Tip #1: Don't just set goals, instead create an action plan. 

Goals are great, but anyone can set a goal. The real payoff lies in being able to go after that goal with intention and consistency. 

Goals are pure fantasy unless you have a specific plan to achieve them - Steven R. Covey, author of The 7 Habits of Highly Effective People

If you want to lose weight, you can tell me that those 20 pounds will come off, but I'm not convinced until you outline to me your detailed plan and how far you're willing to go to make it a reality! I can tell the difference between those who are going to achieve their goals, and those that are going to fall short again and again. The hard truth is you need to be willing to get uncomfortable, create self-discipline, experiment with new habits, and live with intention if you’re serious about seeing results!

Which takes us to tip #2...

Tip #2: Pay attention to your habits.

Those little things you do here and there (like picking at your kids leftovers instead of making yourself a healthy meal - having a glass of wine every night - waiting until the end of the day to get in a workout only to cancel on yourself) add up! These little habits and "easy zones" are where a lot of life gets lived. 

40% of our lives live in habits. Pay attention to these little critters because they feed off each other, one created on the back of another like gremlins! Don't live life by accident. Begin to pay attention to areas where you can introduce a few healthier habits so you can live more of life out of intent. Take a week and pay attention. An easy way to figure out where to begin is to notice where you're feeling the most resistance. The more unwilling you are to change up a habit, the more attention it needs from you. Don't be afraid to try something new, like skipping that glass of wine, and see what it opens up for you. (More focus, clarity, less snacking and nibbling maybe.) Start small :)

I hope you enjoyed this weeks #Twosday Tips! If so, please share with a friend and spread the love! 

For a deeper dive into learning how to live a more purpose-filled life, click here for my daily practice I do every morning before even getting out of bed! Start your day off right!

Live More Purposefully: A Daily Practice