Achieve your goals: Rule 1

First and foremost:

Rule One: Learn how to set an achievable goal

Ok, yeah that seems simple I know. But how many times have you set a goal that you did not stick with? Most of us, have a habit of setting a goal that takes multiple steps to achieve. If your goal seems to hard to accomplish then interest wanes and we start to lose focus.

Not all people are like this. Some have the ability to laser focus, and push through.

Now, how do we get to this? By setting S.M.A.R.T goals

Specific

Detail out your goal. Get as specific as possible. Write out the who, what, where, when down. Then write out what could stop you from achieving that goal. By doing this you gain clarity, focus, and are able to establish a more feasible timeline to accomplish your goal.

Instead of ‘I want to exercise more’ it would go something like ‘I want to go to the gym three days a week starting November 1st.’ By doing this you are giving your self actionable steps towards accomplishing your goal in a timely manner.

Measurable

Write out the steps you need to take to get to your goal. Put this somewhere you will see every day and cross things out as you complete them. Allowing you to measure the progress of your goal so that you have a better understanding of when your goal will be completed.

Attainable

This is the tricky one right? We all have this idea of who we are and what we want to be like. Sometimes we are focused on doing what we think we should be doing and not following our true core desires. So when you set these goals check-in with your true self to see if you believe this goal aligns with who you are.

Realistic

Be honest with your self. Does this goal fit into your schedule? Will you take time out of your day to be willing to work on this? How committed are you? What is driving you, and is it enough to push you through?

Timely

Map your goal timeline in. Coordinate the steps to accomplish your goal with a calendar. This gives you a clearly defined deadline that you have to answer for. Which should give you the motivation to see this out.

Stay tuned for Rule # 2 and 3 in achieving your goals.

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An Arabian Proverb

Check out my latest painting!

I completed this project for my Dad, and our shared love for horses. My favorite part about painting is getting to see the project come together.

Here is each step of this painting. Tell me what you think!

Back ground:

Stenciling in the Horse head:

Putting in the under painting on the horse head.

Getting that eye ball in!

The freak out stage…(detailing)

Putting in the foreground..Its starting to look pretty good!

Putting in the final touches!

All set!!

I had a really good time putting this together! The Arabian Proverb “In riding a horse we borrow freedom” was perfect for this project. I wanted there to be a mystical edge to this painting, and horses have that energy.

Forgive Yourself

Did you know that by simply forgiving yourself you can heal?

I know, seems pretty simple.

But think about it. We carry our problems with us sometimes without even realizing it. These problems can show themselves in weird ways.

Like eating a entire bag of potato chips after a bad day. Or drinking until you are barely functioning. We have a lot of different ways to cope with things that have gone wrong.

Do you know what the best way to deal with things going wrong? Forgiveness.

Forgive the slow driver on your way home from work. He might be a new driver or a new parent trying to set a good example for his kid.

Forgive yourself when you pig out when your on a diet. We have to make those mistakes to teach ourselves how to stick to our goals.

Forgive the mistake you made at work that turned your day into a crazy mess. You are only human and mistakes are a part of life.

Whatever happened that day just let it go. Take a deep breath and allow the healing to begin because if you have never healed from your problem then you can never truly stop the bad behavior.

Take care of yourself first! Then you can help someone else learn to forgive themselves.

Forgiving is not easy, even for the most enlightened among us. If you’ve been allowing your present health to be controlled by past hurts, I urge you to commit to forgiving. These steps can help:

  • Talk to sympathetic friends and family about your desire to forgive. Chatting with others is tremendously comforting.
  • Write a letter to the person you’d like to forgive. You can decide whether or not you send it.
  • See the situation from the other person’s perspective—your own perspective may change.
  • Don’t forget to forgive yourself. Sometimes we can be harshest with ourselves.
  • Understand that you are responsible for your own attitude. Don’t let holding a grudge keep you from feeling free, open, and powerful in your own life.

Forgive and watch how much easier your life becomes.

GET EVEN HEALTHIER!

Are you ready to live your healthiest life yet? Want to change your relationship to eating? Let’s talk! Schedule an initial complimentary consultation with me today—or pass this offer on to someone you care about!

ABOUT ME

I received my training from the Institute for Integrative Nutrition, where I learned about more than one hundred dietary theories and studied a variety of practical lifestyle coaching methods. Drawing on this knowledge, I will help you create a completely personalized “roadmap to health” that suits your unique body, lifestyle, preferences, and goals.

Learn more about me and my unique approach to health coaching. Or sign up for my monthly newsletter for more health related information!

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Simple Ways to Stay Happy

How do you stay happy?

Even when you are going through issues that are anything but happy.

Here are five simple ways to trick your brain into happiness no matter what you are currently going through.

Smile

So simple right? Just using the muscles on your face to smile will kick your brain to start releasing the happy hormones! Try holding a smile for about five seconds during a trying time and notice how much better you feel. Read more about this in my post Smile!

Laugh

Now this seems harder right? No one feels like laughing when they are upset. But even by forcing yourself to laugh you release the tension and relax. Granted laughing like a loon in the middle of a work related meeting is probably not the best idea. Maybe, instead, try to make other people laugh with a well placed joke. Check out my post on Laugh at Least Once a Day for more information.

Gratitude

There has been multiple studies on the health benefits of simply saying ‘thank you’. Being thankful of what you have and where you are in life is a surefire way to become a happier person. Not that you have to settle for what you have. Always strive for a better you. But try to be thankful of the process and believe in the knowledge that you will get to where you want to be in the right time. Check out my post Say Thank You for more information.

Eat Clean

Processed food is jam packed with preservatives that are absolutely bad for your body. One of the worse things is the overload on your liver. The liver can only do so much. If it is overloaded you are more likely to get angry easier, snap, and feel frustrated. But if your body is being fed with good nutrition you feel better. If you need help with this ready my post on Top Three Greens you Should be Eating Everyday. for more information.

Make another person happy

Have you ever noticed that when you make another person happy you feel better? Making someone laugh when they are sad, helping someone with a project, or telling another person a good joke can truly make you enjoy life more. So get out there and enjoy brightening up someones day.

Join my newsletter for more ways to help you choose to be happy.

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I am Happy! Why not you too?

You know why I am happy??

I choose to be!

Its as simple as that! Right now we, as a country, are going through a pretty big problem. Now we can choose to worry, stress, and think about all the horrible possibilities that the news constantly throws in our face. Or could we just accept this and still choose to relax and enjoy life?

Look into Sid’s (puppy featured below) eyes and tell me you can’t find something you are happy for! Or that you enjoy and makes you happy.

Life is all about how you decide to live it. Are you going to focus on the bad? Or the best?

I challenge you to wake up every day and think of three things that make you happy. Pretty soon you’ll start enjoying the little things. Instead of focusing on the horrible things.

Lets all be happy together!!!

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It’s Time to Have a Good Laugh!

Lets all take a moment to laugh and enjoy ourselves! Below are a few things that gets me going when I need a pick me up! My go to are funny animal memes..

19 Funny Animal Memes That Are Impawsible Not To Laugh At - Ned Hardy
https://images.app.goo.gl/DQfd8PXJhQhm9U6w7

Ok girls, we have all been here…

27 Animal Memes That Are Cute, Funny, and Totally Worth Looking At ...
https://images.app.goo.gl/uJ8yecYEzhaHAbKCA
50 Funniest Animal Meme - Meme Central
https://images.app.goo.gl/FKoRt3LBdB8trUuh7
Funniest Animal Memes Try Not To Laugh Best Off - YouTube
https://images.app.goo.gl/CYpBYX3Y2NgRn4PZ6
Silly Animal Memes | POPSUGAR Pets
https://images.app.goo.gl/XfYLsF7QsD3RtSmT6
😁 Funniest 🐶 Dogs and 😻 Cats - Awesome Funny Pet Animals' Life ...
https://images.app.goo.gl/sQc736YnyVsJ6v89A

I hope these funny memes were able to get you to laugh today! Enjoy the day!

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Joyful Destruction

This Sunday was beautiful! The day was warm and free of clouds.

Due to this my husband and I spent a good amount of time outside planting some of the seedlings I started, cleaning up around the house, and we ended the day with the first fire of the year.

We found out later that afternoon that during this our puppies were destroying our yard with glee. They were so happy with their progress!

Our dogs like to dig holes as you can see. Before all of this destruction we spent a good hour walking them around the neighborhood to release all of their energy.

We thought we had done it. Then a couple hours later we had SEVEN NEW holes in our yard!

When we finally found all of the damage it was to late. So we kept an eye out of any more digging shenanigans, and stopped them. After getting in trouble the first two times they stopped but Sid was not happy about it.

Sid spent the next 20 mins looking at me like this

At this point it was time for their dinner so he could not stay put out for long.

All we really could do was laugh it off and set out to right the damage.

I know now that they did not have enough to keep them occupied outside for hours. So from now on I will make sure to supply them with toys and other outside games to save my yard from their joyful destruction!

Make a mistake into something beautiful

Every once in a while when I start a painting something goes wrong and I have to start over.

An idea that I was trying to develop stalled and I scraped it to start over.

A few months back I was going through the canvases that I had and found one of these scraped canvases. It was a simple background. Just yellow to green. But not blended as well as I would have liked.

So I decided then to make something out of this. I found a few pictures of this beautifully colorful bird and got to work.

I did not have a direction I just allowed myself to do what felt natural for the painting in the moment. Which is not normal for me.

Typically I take a few days of planning before I start on a new canvas, and I always have a solid idea of what I am going to do next.

But with this mistake canvas I allowed my intuition to produce what felt right. Now I have this beautiful painting that I get to hang up in my house that I truly loved. I am happy with how this came out! What do you think?

The next time you make a mistake in any area of your life look at what you can do to turn it around. How would you make that mistake into something beautiful?

Have inflammation? Here is what to do about it.

Inflammation in the body can lead to many health problems if not corrected.

Granted the bodies process of inflammation is important with acute injuries as it is there to make sure your body protects and heals the newly damaged tissue.

But when there is unchecked inflammation within the body problems will start to arise such as heart disease, GI complications, and other health risks. Just about every health related disease starts off as inflammation in the body so it pays off to know how to keep this under control.

Foods that can increase the inflammation in your body are refined carbohydrates, fried foods, margarine, sugary drinks, and excessive amount red meat. None of this should be surprising we have heard over and over by various sources that these are not the best for us to be consuming especially at high quantities.

At the same time everyone is different and someone could be having any of the above mentioned foods and not have a adverse reaction to them. Listen to your body but also understand that food is fuel. You wouldn’t put oil in your gas tank right? So why put fried food and sugary drinks in your body to burn up as fuel?

Unfortunately understanding if you are inflamed can be hard, and being able to give your body the support it needs to be healthy is the best way to protect yourself.

You can do this through three ways:

Eat Clean

Nutrition is important when it comes to decreasing the risk of health related diseases. Currently we are exposed to an abundance of food with preservatives and other chemicals in it. Your body does not know how to process this and will react as though this is something foreign and try to remove it. This obviously increases inflammation as this is the bodies way of protecting itself.

To manage this sticking to clean foods is the best way to go. Keep to food products that are not processed. Clean, whole foods give your body the the fuel it needs for a healthy life.

Quick tip: If your diet is heavy with processed food I would suggest to start slowly limiting the amount you have every day. Making one good choice everyday will lead to better and better choices. So give yourself time to learn and grow.

One of the best clean foods out there to decrease inflammation are dark leafy vegetables

Kale, spinach, collard greens, and etc are all examples of dark green leafy vegetables. These are more nutrient dense and are loaded with vitamins and minerals that battle inflammation. Toss with olive oil and eat a variety every day. Its important to note that heat diminishes the nutrient content so try to eat these both raw and cooked.

Omega Three Fatty Acids

Omega 3’s reduced the production of the inflammatory responses leading mediators. This can help to decrease the negative response of chronic inflammation in the body. Other benefits are increased brain health, decrease depression, and cancer prevention. The wonderful thing is that Omegas can be easy to get into your diet if you know where to fine them.

Salmon/Tuna/Mackerel/Sardines

These fatty fish contain high concentrations of Omega Three Fatty Acids. Be aware that you should eat high quality fish to decrease the chances that the fish could be contaminated with high levels of mercury.

Nuts/Seeds

Walnuts, chia seeds, and flaxseeds have the highest content of Omega 3s. You can add the seeds to your smoothies or yogurt. Walnuts are a great healthy snack in moderation and you can even use flaxseed oil in your salad dressing.

Supplement

If eating either of these are an issue for you finding a high quality supplement is a good replacement. Go for organic, high quality, and third party tested. Doing a little bit of research before you buy is worth it. My husband is allergic to nuts and does not like fish so I get him these Omega-3 Alaskan Fish Oil.

Sleep

It is recommended that you have between 7-9 hrs of sleep everyday. Studies show that poor sleep contribute to increase inflammation with in the body. Being that both sleep and inflammation are regulated by our circadian rhythm if there is a constant disruption in our sleep cycle then our body will respond with inflammation.

The best way to keep your sleep regular is to go to sleep and wake up at the same time every day. To help fall asleep practice things like no blue screens for an hr before bed, no T.V. in the bed room, and create a relaxing space to sleep in.

When you are making lifestyle changes start slow. Allow yourself to get use to something new gradually. This will make it easier to stick to your changes, and you will be able to notice how better you feel over time. If you would like any help with these lifestyle changes to go my website and sign up for a free initial health consultation.

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Harvard Health Publishing. [2014]. Foods that fight inflammation. Retrieved from https://www.health.harvard.edu/staying-healthy/foods-that-fight-inflammation

Hjalmarsdottir, Freydis. (2018, October 15). 17 Science-Based Benefits of Omega-3 Fatty Acids. Retrieved from https://www.healthline.com/nutrition/17-health-benefits-of-omega-3

Breus, Michael. (2019, January 1). 5 Things To Know About Sleep and Inflammation. Retrieved from https://thesleepdoctor.com/2019/01/01/5-things-to-know-about-sleep-and-inflammation/

Does music affect your emotions?

Most people are going to respond to that with a resounding ‘Yes’! Well..at least I know I would. If you ever second guess this pay attention to the music in different types of movies. Thriller music affects you in a different way then an action movie. Even though both of those genres are made to increase your heart-rate they use different tempos that put you in a certain state of mind for the purpose of that scene.

I use music to pump me up or calm me down. When I am having a bad day I throw on some rock music. Something that matches my attitude. But when I am relaxed I will put on something softer.

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Lately I have been trying to use music to calm myself down. I listen to something like the 2Cellos or Lindsey sterling. Basically classical with a twist. Its like the best of both worlds. This has the faster tempo with a smoother delivery.

My husband and I play music. He is the real musician playing a range of different instruments. I stick to wind instruments, and I’m not all that great. But I can still find joy in playing songs when I need to relax. My husband will play the drums when he needs to release some tension, or the guitar when he is working out a problem in his head. Either way creating music can be one of the most relaxing experiences or the most invigorating. It all depends on the tempo.

How do you use music in your life? What type of music makes you happy?