Author: C

Stretching Goals this Week!

Stretching. I never do enough of it! My first goal this week, use a tennis ball (or I have a ball that is slightly smaller) and place one foot like you are standing on it. You may need a wall to hold onto and balance. Move your foot around on it and roll it out. Press down onto the ball as you move your foot around. It hurts but works! miraculously I can touch my toes so much easier! My brother taught me this trick. Second goal I am trying to use the foam roller each day for 4-5 minutes each morning. If you don’t have a foam roller, highly advice buying one. You can check out all sorts of stretches online. I have a few go-to for my hips and back. But there are a ton of ways to use it and you can get lots of tips by just simply googling foam roller stretching. Third goal, every hour not only am I going to try to do a lap around my office or …

Gratitude

As we all finish up our Thanksgiving weekends and head into another week of work I think it is a great time to reflect. Reflect with gratitude on what we have. There is someone who is less fortune than you this evening. So regardless of what is going in your life tonight, be thankful for what you have. If the holidays are hard due to a loss or memory, be thankful it is a memory and you aren’t going through that intense pain this year. And be thankful for the positive memories you have had instead. Be thankful you are alive to make more of those positive memories and to heal. If this year is the hardest of your life, be thankful you are making it through and trust that this time too shall past. We have all been there and there are people that love you. Reach out to them. Be thankful for a chance to live another day and keep making your life better. Be thankful for having the opportunity to make someone …

Holiday Season: Eating healthy during the week with very quick easy to make meals

As I go into the holidays this year, I am trying to do a better job of eating healthy during the week and when I can by planning out meals or making smart choices during the week. All so that I can still indulge (in moderation) at the holiday parties and meals on the weekends. My first goal is to eat a hearty salad for lunch each day with lots of protein. And a few days a week, add avocado as my good fat. And I am packing a fruit and a kind bar for my snacks. For dinner, I am using some easy go-to dinners for the week that are super quick to make. Here are a few I have planned. Any recipes you can share back? Message me and I will take any and all recommendations. Easy Crockpot Chicken (from Southern Living Our Best Easy Weeknight Favorites) I usually pair with roasted butternut squash and either roasted asparagus, cauliflower, or brussel sprouts.  For these two sides, you can prep and then put them …

New workout routines

Our body generally adapts to a new exercise program within six to eight weeks, meaning even the most intense or dynamic workout won’t be as challenging, and can get boring.  Which means we are not getting as much out of it. So the challenge is not only finding time to work out but also changing it up. Thankfully there are a literally hundreds of ways to change-up your workout.  You can follow different fitness instructors who can give you different workouts, you can attend different gym classes or studios, you can watch fitness channels on TV or YouTube,  can simply go out for a run and instead of focusing on distance focus on sprints, you can make up a new workout like I just did below, and/or you can switch yoga practice to slow down, speed up, or focus more or less on strength. Picking up a new sport or working in the yard can count too.  Or instead of going for a walk on flat land, walk hills. As much as we are creatures …

Healthy Workout Tips for Home and Travel

My blog is about refueling your mind, soul, and body. And while I talk a lot about mind and soul….I neglect body sometimes. At least when I write. Yet taking care of my physical health is a huge piece of my life. I travel for work and personal and keeping healthy is so important in those times as well as day to day. A few tips for those that are looking for some new ideas! Check out Alexia Clarke on instagram. She shows all sorts of workouts you can do outside or at any gym (including most hotel gyms). I follow her and get new ideas for when I am traveling or even when I am home and just want to change it up. Make some no bake energy bites (recipe below– Thanks Rob for the tip!!). Super easy to make, very healthy, and great for when you are on the go. I eat them when hiking or to get a little energy before a work out. AM workouts. I admit that I am not …

Value of a Moment

This quote is so true. We often don’t know how important a particular event is going to be, how much it will mean to us, and what kind of memory it will be until it is over. And are we staying in the moment? Are we present so we don’t lose that memory? Do you soak in the interaction, the laughs, the hugs, the kiss, the twinkle in someone’s eye? Or are you focused on your phone, your mood, what you need to do next, etc? Are you distracted or are you focused on the moment that will be engrained into your memory? Some of my favorite memories are with someone I saw for the last time or that I don’t see very often anymore. And I didn’t know it at the time, but that moment with them is so important to my memories. It is a huge piece of my joy. Those moments we don’t get back and don’t fully appreciate. The quiet moments. The subtle moments. What memories are you making this week?

Disguise

“We are so accustomed to disguising our true nature from others, that we end up disguising it from ourselves.”– La Rochefoucauld I liked this quote when I read it. It made me think about our outside image to others. Whether that is on social media, with friends, or even at times to our family or partner.  We all do it. Hopefully that not often, but definitely on social media. We don’t share our moods with everyone on social media. We don’t share our hard times usually. If we do, it is often judged as being a bit too revealing, people eye roll, think you are crazy, or honestly just don’t want to hear it. Social media is our escape to look at the perfect pictures, fun times, and lives to be jealous of. They make us all depressed but addicted to also posting our best pictures to the best parts of our life. And this new social media craze leaves us so disguised that do we even know ourselves? Are we so busy keeping up …

Finding time for joy

In a time where around the world and in many parts of our own country there is so much violence and horrible acts of evil, it is important to remember there are so many wonderful people in the world. And so many wonderful things to celebrate so that evil doesn’t win. After a horrific situation in Vegas, I think it is important to remember those that are without a loved one and so many that lost their lives for a horrible nonsense reason. I also believe it is important to love a little deeper, laugh a little more, and find joy in the sadness.  After mourning, which for those affected will be a very long time, you have to figure out how to smile again so evil doesn’t win. We all (including myself) need to make sure we find the joy still. So this weekend was about finding that joy after a sad week. I LOVE October. It is baseball postseason and my Tribe is killing it so far! So it was a fun weekend …

Your plan: Stop punishment for imperfections

As you end and start your next week, I wanted to remind us all that self doubt, anxiety, and fear (my theme for this week from my Monday post) can be replaced by focusing and channeling our energy on positive forward focused dreams and aspirations. I have many wonderful people in my life that suffer from self doubt which paralyzes their ability to really go for what they want. They can speak of their future but always stop short of trying to achieve it . And so today, I hope this blog and the quotes above help give you a little nudge forward. For me, it is about forgiving yourself, not focusing on what you can’t do but what you can. And just fake it until you make it. Keep your head in a positive place and surround yourself with people and things that also help you stay in that place. That can include friends, family members, healthy diet, and lots of natural light and nature.  If you don’t have that healthy positive environment, go …

Doubt and Fear

How much of the dreams you have are not fulfilled due to doubt or fear in yourself? Do you hold back from your career ambitions? Or from making the next move in your life with a love interest, starting a family, trying a new hobby, etc? The more and more I talk to people, doubt and fear play such a huge role in the choices people make. And it kills so many dreams. So many of the regrets people have are about what they didn’t do. And when you ask why they didn’t do it, it is usually based off a fear or doubt in themselves. So I challenge us as we start our workweek, throw away your anxiety, doubt, and fears to live the life that you will not regret. Very rarely do the worst scenarios come true. And if they do, we survive them. And the alternative, true happiness and fulfilling dreams is SOOO worth the risk. Don’t left doubt and fear win. Let joy, dreams, and the next step be your destiny.