7 Things You Can Do Today to Improve Your Health

We tend to over complicate what it takes to live a truly vibrant life.  There are simple shifts you can make beginning TODAY that will greatly impact your ability to increase energy, improve digestion, manage weight, improve skin, hair & nails, and begin to feel FAB!

 
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#1: Drink your h2o!

Did you know that you should be drinking approximately HALF of your body weight, in ounces each day?  Yup!  So, let's say you weigh 160 pounds.  Divide that number in half and you'll calculate 80 ounces each day. 

Having a hard time getting it in?  Start by adding 12 ounces each week until you hit your goal!  Maybe even try drinking your water out of a wine glass ;)

 

#2: Cut the crap out of your coffee & tea

We live in a highly caffeinated world!!  Coffee does get a bad rap.  Almost always, it's not so much the coffee as it is all the CRAP we put into our coffee!  This means no flavored creamers.  No sugar.  No half and half.  Opt for your unsweetened milk of choice, 1 tsp honey or pure maple syrup, or {gasp!}, black.

 

#3: Sleep!

For many of us, this is easier said than done. But if you’re constantly tired, your body is going to look for energy, usually in the form or sugar, refined or processed carbohydrates or caffeine. Aim for 7-9 hours of zzzzzz's consistently.  

#4:  Check Your Protein, Healthy Fat & Fiber

This dynamic trio helps to slow the absorption of sugar into the bloodstream.  The slower the release, the less the spike!  Not eating the right combo can lead to cravings. When I work with clients we find just the right sweet spot for protein, the right fats, and fiber intake so they feel satisfied.

 
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#5: Get your label reading on

Understanding what you put into your body is essential to your health and well being.  Get in the habit of incorporating more plants (fruits, veg, nuts, seeds, legumes, beans, unprocessed whole grains) and fewer foods made in plants (dairy, breads, cereals, processed foods) You ARE what you eat!

 

#6: Move Yo’self

Movement is another kind of food for your body. It releases stress, makes you feel great and look great. When you don’t get enough, the body starts to look for other ways to blow off steam, like binging on Snickers bars, wine or having no patience with your kids.

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#7:  Head into each week with a PLAN!  

Fail to plan, plan to fail, right?!  I work with clients to consider how this all fits in - with family, friends, holidays, parties, otherwise, you may feel like you have to choose between your health plan and living your life.  And that’s not sustainable!    

 

The key is to do these things consistently.  Not for a just a day, a week, or a month.  Begin to layer them in and make them your way!  

Learn more about how to live a vibrant life HERE.  I can't wait to connect! 

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Journey to a Nicotine Free Me

Did you know I smoked for 19 years?  .

I know, I know.  Moms don’t smoke!  Neither do teachers, Pilates instructors, vegetarians, runners or Health Coaches.  And you know what's weird?  I don’t regret it one bit.

I smoked for majority of my adult life and I loved it.  It started as the “cool” thing to do, that years later turned into my biggest regret.  There were years that I was a pack-a-day smoker.  I would quit and then start again, due to sadness, withdrawal or weight gain.  Nicotine totally controlled me.  My stepdad used to say to me, “Hey Sarah.  You know that smoking really contradicts with your healthy lifestyle.”  Duh.  If it was easy to set them down and walk away, I would have done it the first time I wanted to quit. Here’s the thing:  Nicotine is a physical, mental and emotiotional addiction.  It's not easy to “just quit.”  

A few things played a role in my decision to finally stop.   in 2015, Ziggy was beginning to say words, and the thought of him asking why I smelled like smoke, or asking me what a lighter was for terrified me.  I didn’t want to continue to be that closet smoker mom.  

I had also recently read The Compound Effect, an amazing, quick read, that reminds us that all things, good and bad, over time, have the ability to yield HUGE results.  In this case, it was not-so-hot-results.   My role as a Health Coach had recently begun as well, and I was working daily to inspire others as they embarked on their health journeys.  It just seemed wrong to be telling people that their body was their most valuable asset, then put my baby down for a nap and sneak a smoke break.  {liarliarpantsonfire}

 
 

So, on July 5, 2015, I smoked my last cigarette.  And just like that, I began my journey to being nicotine free.  No patches, no pills, no gum. I would be lying if I said it was easy.  It really sucked.  I loved smoking cigarettes.  It was like losing a best friend.  There were days I felt sad, others angry.  Some days I screamed in frustration, and others I wanted to just curl up and press fast forward.  My husband Chris and my clients were my biggest cheerleaders. Days turned into weeks, and weeks into months.  

And before I knew it, one day, I realized that I hadn’t thought about smoking. It was awesome.  

 

I still think about cigarettes sometimes.  They were there for me in good times and in bad.  They were there for me when I needed to decompress or to take a break from a stressful situation.  We shared lots of laughs together with good friends.  And I don’t regret smoking a single one of them.  They were a big part of my life for a really long time.  

I look back now and think about the TIME and MONEY I have gained, not to mention truly treating my body the way it deserves to be treated.  Because hey, if we don’t have our HEALTH, what do we have?

Here’s the thing: Change is HARD. Change takes TIME. It takes CONSISTENCY. It takes WILLPOWER and most importantly, keeping your eye on the prize. And that is your WHY.

We all have room to grow and make ourselves happier, healthier versions of ourselves. As I continue to grow and change, I am especially thankful for those closest to me, who see both the rays of sunshine and the thunder crashing down.  Without them, I wouldn’t ever find the strength to make it through difficult tides.  

In whatever positive change you are making in your life, stay strong. YOU are worth it.  I promise. 

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Contact me here.  I'd love to connect! 

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How to Adopt A Journaling Practice

It’s taken me a while to get into a solid journaling practice. It’s something that is a continual work in progress, and a something that I recommend my clients adopt as a daily discipline. 📝

I've tried everything, from a single sheet of paper, to basic spiral notebooks, to fancy little notebooks with motivational quotes.  I've finally found a system that works for me, and am excited to share it with you!  

 
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The One-Line-A-Day is a 5 year journal that leaves just enough space to jot a sentence or two about the day. 

I started one the day Ziggy was born, and continue to jot a quick note, memory or milestone in each day.  It is hard to believe we are already nearing the end of year 4 in this 5 year journal!  

 

 

 

 

 
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More recently, I discovered The Five Minute Journal.  This beautiful hard back book has space and prompts for reflecting morning and night, in about 5 minutes each day.  Each day begins with a quote to set the tone for the day, and has space to write out gratitude, affirmations, and asks what would make today great. 

The end of day prompts ask you to relfect on 3 amazing things that happened throughout the day, as well as one thing that would have made today even better.  I love this practice because it is simple, helps me to focus attention, and stay focused on the positive!  

 

Setting aside time to write, even 1-2 sentences a day, strengthens our self discipline. Like a muscle, the more you use it, the stronger it gets!

Habits formed in one area of life have a tendency to spread...

Reflecting on something positive daily 👉🏼

happier you 👉🏼

motivation to take better care of yourself 👉🏼

positively impacts relationships...

Because how we do one thing is how we do everything!

 

Here are some fun facts about it:

📝 Journaling brings us to a state of mindfulness. There is a strong connection between happiness and mindfulness!

📝 Journaling helps us to achieve goals. When we put pen to paper, it signals to our brain “this is important!” 

📝 Journaling about a positive experience allows our brain to relive it, reaffirming your abilities when self doubt creeps in. Still not sure where to begin??

As you work to incorporate new habits and rituals into your life, remember the importance of layering it in. Patience and consistency are crucial in forming new habits! Pick up a piece of paper, and just START where you are . <3 

 

Connect with me here.  Please never hesitate to reach out!

 

xo sarah

Trust Your Inner Guide

For the last couple of years, I have created a vision board. It is like a goal board—everything that you are setting out to accomplish in different areas of your life throughout the year.

I completed my 2018 board, including goals for our family, our marriage, our home, my business and my health. I included a weight loss goal. I hit print.

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For a moment I reflected, realizing that the weight loss goal wasn’t in alignment with other goals for this year. I went to grab my copy off of the printer to toss into the recycling.

It didn’t print.  

So, I went on the edit my vision board, removing the weight loss goal, and replacing it with “practice self love, honor body,” and hit print.

It printed.

 

As you embark on your journey this year, be open to the messages guiding you throughout your day.  Be kind to yourself, lead with an open heart, and trust you are being led on your path for PURPOSE. 

A New Year Blessing;

May this year be significant in your journey 🦋

May you find simple joys 💫

May you release judgement and find curiosity ✌🏼

May you embrace self love ❤️

May you find something that your heart desires ✨

May you give and receive abundantly 💞

May you bask in Mother Nature's glory🌞

May you find gratitude in moments 🙏🏼

May the journey to the destination provide growth 🛤

May you love 💓

May you be loved 💕

May you trust that you are being guided on your path 🗺

May you find courage to face obstacles 🔮

May you and the people you love be blessed 👥

 

If you you interested in locking arms with a small group of women through my Holistic Heath Practice who are committed to practicing self love and honoring their bodies this year, please be in touch.  With the right focus, you can achieve anything! 

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Oh Sugar, You Ain't So Sweet

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It sure tastes good.  And it feels good, too.  Sugar is addictive as cocaine, lighting up dopamine receptors in the brain (think of a Christmas tree.  Inside your HEAD.) 

So, even though we know it's not good for us, we dive in for more, eager for another hit.  What's more troublesome is that we don't even realize we are addicted, and that most people are literally eating it from sun up to sun down.  

Nearly 152 POUNDS of added sugar find it's way into the average American's diet each year.  That is equivalent to an average size HUMAN.  The problem is that it is everything, from the culprits we'd expect (cookies, candy, soda) to the not-so obvious (sauces, crackers, meal replacement shakes, bars, salad dressings, frozen dinners and the majority of all processed foods). 

Your main task is to GET YOUR LABEL READING ON.  And no, not the nutritional label that breaks down calories, grams of fat, fiber, etc.  This is IS important.  But what is more important is the list of INGREDIENTS.  Do you know what you are actually putting IN your body?  

I didn't.  Not for a really long time.  This process was really eye opening for me, and it likely will be for you, too. 

Below, find five foods, many pantry staples, that include processed sugar, as well as other sh*t that probably aren't interested in putting inside your body!  

1.  YOGURT

The majority of flavored yogurts contain added sugars, thickeners and artificial colors.  Trade out fat free conventional yogurts for grass fed, plain 2% of full fat.  Add a tsp of raw honey and fresh fruit to give a punch of natural sweetness.

2. GRANOLA/PROTEIN BARS

You know, healthy, fit people enjoying a granola bar in the fresh air after a glorious hike.  It HAS to be healthy!  Trade out a processed bar for a 1/2 cup of homemade trail mix using raw nuts, unsweetened dry fruit and 75% dark cocoa chips.

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3.  CEREAL

Did you know there are ELEVEN varieties of Cheerios?  Yup, just Cheerios!  Most grocery stores have an entire aisle dedicated to this fortified, sugar packed, shelf stable American favorite--CEREAL!  Swap out your bowl of cold cereal for a serving of rolled oats.  Top with your favorite unsweetened milk, a tsp of real maple syrup, and fresh fruit for a well rounded, nutrient packed breakfast. 

4. PEANUT BUTTER

Did you know that nut butters are supposed to have a pool of oil sitting on top when you open the jar?  It's true.  As a dedicated JIF eater for most of my life, I was shocked to see this when I opened my first jar of "natural" nut butter.  But, be on the lookout.  Even natural nut butters have added sugar, added oils, added salt and other funk.  Be on the lookout for one with ORGANIC PEANUTS as the only ingredient.    

5.  TOMATO SAUCES AND SOUPS

Have you ever eaten a summer tomato right off the vine?  You know, sunk into its divine sweetness.  Like candy!! <3  Not all jarred/canned tomato products have added sugar or funk (think pasta sauce, canned tomatoes, salsa, tomato paste), just be sure to get in the habit of reading those labels! Check out my favorite marinara sauce here!  I add new soup recipes weekly on my blog as well.

It's a lot to take in, right?! 

ASSIGNMENT:  Take a look in your fridge/pantry/freezer, and take a look at the ingredient labels of some of your kitchen staples.  The KEY is to do this with CURIOSITY, not judgement.  So, you find all of your food is full of sugar, fillers and other crap?  No probs!  Now you know what to get rid of, or what to avoid next time.   

Feeling overwhelmed?  I've got you girl.  Be in touch with questions about where to start.  You DESERVE to live a healthy, vibrant life, from the inside out! 

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