Journaling prompts for checking in with yourself

lifestyle Oct 15, 2020

Sitting down for the first time to journal can be daunting. Thoughts begin to wander then you question if what you’re thinking is “good enough” to write down or, maybe you suddenly have no thoughts at all and get anxious because tu have no idea what to write—breathe—write for yourself. And just in case you are the kind of person who needs a little more direction than that (like me), here’s some direction.

Here are a few questions to help you get started. You don’t have to explore all of them, just the ones inspire you—afterwards, consider why you chose the questions you did and why you passed over others. Uncomfortable conversations are sometimes the ones we need to have the most.

  • How am I doing today?
  • Where in life am I holding my breath?
  • Is there an emotion that I am ignoring completely?
  • How do I feel about myself?
  • What is my soul asking me to work on today?
  • What is my body asking me to work on today?
  • What is my mind asking me to...
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My favorite guided meditation

lifestyle Oct 14, 2020

This meditation is one that I have shared for many years. I first found it while reading the breethe-blog and fell in love with it. I had never heard of the concept of lovingkindness. I thought that love and kindness had to be two different concepts, but I was wildly wrong. This meditation of lovingkindness brings together the energy of love with the intention of kindness, to encourage you to share your love and compassion with yourself and the world around you.


To deepen your meditation, try integrating aromatherapy into your practice. This grounding blend encourages a sense of tranquility and eases anxious feelings.

In this meditation on lovingkindness, allow yourself to switch from the usual mode of doing to a mode of non-doing, of simply being. As your body becomes still, bring your attention to the fact that you are breathing. Become aware of the movement of your breath as it comes into your body and as it leaves your body. Do not manipulate...

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Sleep Hygiene: Do You Have Sleep B.O.?

lifestyle Oct 12, 2020

“Not being a morning person” goes beyond a mindset and for some, it may take more than a strong cup of coffee to fix. Read on for more info on how to improve your sleep hygiene.

What is sleep hygiene? I sleep clean, right? Does this mean I could have sleep B.O? No, silly, but you can call it that if you’d like.

Sleep hygiene is less about the cleanliness of your resting place, though that does matter, and more about your sleeping habits.

Sleep hygiene is measured using two parameters, duration and quality of sleep. Poor sleep hygiene, or as I call it, having “sleep B.O.", has been linked to the development and progression of a number of chronic diseases including but not limited to type 2 diabetes, obesity, and depression.

As a matter of fact, sleep duration and quality have become predictors for a number of biomarkers including A1c. For those with type 2 diabetes, this means that optimizing sleep quality could contribute to improved blood sugar control. A...

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The Unsexy Truth: You're NOT too busy

lifestyle nutrition Oct 06, 2020



The unsexy truth is...YOU’RE NOT TOO BUSY.


But don’t worry, I can help.


Has “I just don’t have time” been your excuse for the last...well, forever?


Are you constantly feeling overwhelmed by your current schedule?


Do you hardly have time to sleep let alone exercise?


Don’t have time to meal prep or cook or even think about eating right?


Are you so exhausted that you just don’t have time at the end of the day?


I promise you—if I can do it, you can do it.


Despite studying for my Masters, personal training private clients, instructing group exercise classes, running a business, and livin’ a life on the side, I still make time for my health and wellness.


For if we don’t have our health, we have no energy, focus, drive, or stamina.


Making time to eat well and exercise consistently is vital to keep you showing up as your...

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