There are many health benefits to drinking lemon water. Lemon water has become a popular morning beverage and I have jumped on that bandwagon. This natural morning elixir that simply combines the juice of half a lemon with water is packed with potassium, Vitamin B and C, calcium, magnesium, antioxidants, and iron. I like to drink my lemon water warmed for a soothing morning ritual with definite health benefits. Let’s delve into this simple ritual…

I am deep into maintaining and growing my Wellness Lifestyle. It all started years ago after having 3 children and realizing I had let myself go and hid behind being a busy mom as my excuse to never finding time for self-care. Instead of being disappointed with my image in the mirror and my lack of energy and happiness, I decided to get healthy one good habit at a time. In fact, my daily life and routines today are almost unrecognizable compared to the days of my past. It is so inspiring to me how much small changes really DO add up over time. So much so, that I make my living now from sharing simple ideas that make BIG CHANGES. In this post, I want to share some of my favorite morning rituals that have helped build the foundation for my Optimal wellness Journey.

When I dug deep into my wellness journey, I thought I would automatically gain the support of family and friends. Why not? I am improving myself and making meaningful changes worth cheering for, right? Not as much as you may think!

I love toppings. They make my food beautiful to the eye by adding visual texture and they also add different flavors and physical texture for a complete eating experience! But, if I don’t think it through, I could be adding unnecessary calories to my day.

Striving for an optimal YOU lifestyle can be a challenge in the work environment, especially when it comes to nutrition! Whether you work from home or at the office…the temptations to munch are great. It’s never too late to assess your situation and create a plan to break free from the refrigerator break at home or the break room snacks at the office.

I have a love affair with good, clean, whole foods! Even when my food is clean, I still have to watch how much I eat or the pounds start to creep on unexpectedly.

Let’s face it, the elevator gets used more than the stairs in most places. The elevator may be faster and more convenient, but taking the stairs can have a big impact on your overall health. I used to look at stairs as menial exercise, but now I am convinced it can deliver benefits that last years. Plus, it is super simple to add to your daily life. Stairs are everywhere for the taking. How often do we walk right past them? Now I Make it a game to hit all the stairs in my path, and here is why.

We all have to MOVE daily and what better way to get our MOVE ON than in the great outdoors! Winter, Spring, Summer and Fall….every season has its beauty and fitness opportunities. We play outside....why not work outside? Workout that is! Ever since I was a kid, I couldn’t get enough of being outside. Play is how I exercised then and why can’t I do it now? I choose to tap into my inner child and keep the fit fun alive. Let me share some of the best benefits I have experienced “playing” outside.

When I walk into a room, I notice plants first. Could it be because it is that touch of nature indoors that wraps warmth around me? Or is it just the eye appeal of green and the color of flowers that pop? Greenery around me always helps me feel more relaxed and at ease. Knowing this, plants are essential décor for my living spaces.

When I started my personal Optimal YOU journey 25 years ago, eating clean was at the top of my list. What is clean eating? It’s a diet pattern that focuses on fresh, whole foods. Simply put, clean eating focuses on eating less from a box, can, bag or bottle. It can be easy and enjoyable as long as I stick to choosing minimally processed, REAL FOODS that provide optimal nutritional benefits. If I have the mindset of eating foods that are as close to their natural state as possible, I am in the clean zone. I take it a step further and believe that choosing ethical and sustainable foods is also a part of clean eating.

It’s normal to be struck by a bout of negativity at times. I fight to stay positive whenever I have to be at a computer for long hours. I am an active person and love the outdoor training part of my job and dread the business end of it all. Don’t we all have some things we have to do but wouldn’t choose to do if we didn’t have to? That can put us in the dark. Over the years, I have learned to jump right into a positive mindset that gets me through it all and puts gratitude at the forefront.

As a wellness coach and personal trainer, I am very aware of the importance of sleep and the realization that most of my clients struggle with getting consistent good sleep. Cultivating healthy sleep is important; better sleep enables us to navigate stressful times better in the short-term, lowers our chance of developing sleep problems in the longer term, and gives the immune system a needed boost, not to mention the important boost to energy level and muscle repair needed for our exercise and daily physical activity. Knowing this, it is worth every effort to identify strategies that help with good sleep.

Alone time. There was a time in my life when I hated it and felt lonely. Now I wish I had more alone time. Maybe once upon a time I might have felt that being alone meant I was antisocial or no one needed me. The evenings and weekends were the worst for feeling down when alone. Nowadays, I have found my alone time to be quite useful.

I am noticing that when I am stressed, self-care is the first thing I let go. Why would I let that go? Why would I miss my workout when I know exercise relieves stress? Why do I cancel my lunch with friends when I know their light-hearted conversations would lift my spirits? And why do I ditch my spa appointment when alone time would calm my mind? Here’s the real reasons behind self-care sabotage.

I believe that FEAR is the biggest thing that can hold me back in life. Overcoming fear is essential in achieving goals and dreams. So, let’s take a look at fear and have a strategy.

One of the best things about self-care is how versatile it can be. You can change up your routine as often as you want and there are a limitless number of activities to choose from. For this reason, self-care is something you can continue to practice every single day no matter where you live or what season you’re in. Even as the seasons change, you can make self-care a priority every single day. 

How happy are you with your life? Did you know that anything that isn’t making you jump for joy can be fixed or changed? The key, however, is that only YOU hold that power to make your life joyous. It’s not up to your spouse, kids, parents, or boss. You are the only one in complete control of your life so you deserve to live the life of your dreams.

Take a moment and think about what you could accomplish in a week, a month, or even a year if you created tiny habits today and kept building them up over time. Trying to make massive changes all at once usually leads to burn out or failure but taking small baby steps with tiny  habits toward a bigger goal is doable, sustainable, and a road to success.

When was the last time you put yourself first, in any given situation? If you’re like the majority of people, it’s probably been awhile. We tend to get caught up in the rush of a busy life and leave very little time to focus on our own self-care. Between work, family, and kids it seems like there’s rarely a moment to breathe, let alone do anything simply to make ourselves feel good. When you make time for everything and everyone else, but leave no time for yourself, it will eventually leave you feeling depleted and empty. Self-care is an important component in your overall health – mental and physical – and it’s important that you find ways to make it a priority, no matter how busy you are. 

If you’re tired of giving up on your New Year’s resolutions, it’s time to adjust your environment and your mindset so you can see success. This is not about making your goals easier; it’s about making small changes in our everyday lives that will make the process of reaching our goals easier.