Get Moving

Working out is not just for aesthetic purposes, it's for our health. Exercise has SO many health benefits for the mind, body, and well-being- it's like taking a multi-vitamin. We enjoy more energy and "getting our sweat on," has also shown to improve depression. If you don't have an hour- no worries. Research shows that moving as little as 30 minutes a day may be just as beneficial a working out for 1 hour. so if you are short on time- you only need 30 minutes 5/days per week to get started. Participating in 20 minutes 3/days week with a higher intensity has also proven to be beneficial. Do what you can- just get moving.

Cultivate a healthy thought life

We are the sum total of what we think about ourselves , so if you think you don't deserve what better- you won't keep it in you life. "Faking it, till we make it" may help us get want we want temporarily , but without cultivating a healthy mindset- we will find ways to destroy it. As a wellness coach, I am always working with clients and teaching them how to cultivate a healthy thought life. This has a direct effect on how well they follow the customized fitness plans I create for them.

Eat less processed food

The preservative Sodium Benzoate ( which is often found in sugary drinks and fruit juices) is mixed with vitamin C forms Benzene, which is a known carcinogen. The good news is you'd have to drink an obscene amount to reap the adverse effects . What this means is have processed food in moderation can help keep you body healthy, which can increase the sense of well- being and enjoy quality of life. Instead of going the fast food as often, try prepping a few meals/week at home.

Eating more whole foods, increases your body's ability to absorb quality vitamins and minerals to help you feel energized and excited about each day. Grab my FREE Recipe pack for easy and delicious recipes for your wellness journey.

Smile More ( even if it's fake)

A study performed by Kansas University revealed that even fake smiling, when doing stressful activities, halted the stress response on our body. Fake smiling (Duchennne smiles) can not only help our bodies feel better, but decrease the stress response by lowering the heart rate while the body is under stress. The take-away from this study is that even when we are experiencing the day-to- day stress that life can bring: try to find something to smile about- even if you have to fake it in the beginning .

Practice Gratitude

Although life happens to us all and we can't control how we respond to trying times. We can control how we respond. For example, being stuck at work to finish up a project after a long week, is enough to stress us out. Instead of texting a friend with our work-life rants, try finding the silver lining and become grateful for employment. Think about how employment helps you pay your bills or enjoy things and vacations. You can also keep a gratitude journal, where each day write down 5 things you are grateful for. When you find yourself getting frustrated from your day- shift you focus on what you are grateful for , for that particular day.

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