Simple tips to have more confidence in yourself

Confidence is something that all of us, especially us women wish we had more of. We are constantly comparing ourselves to others who seem to have tons of confidence & we wish we were more like that. We wish we could just live confidently & authentically.

Here’s the thing- YOU CAN! You absolutely have all the power inside of you to reach that level of confidence that you desire. There are just a couple tips that I have to help you gain that confidence!

PAY ATTENTION TO WHAT YOU TELL YOURSELF

The most prominent characteristic of someone who is confident is that they believe in themselves. When you believe in yourself, you are more likely to carry yourself more confidently than when you don’t believe in yourself. It seems simple, but this is definitely the very first thing to do when trying to live more confidently. But, this doesn’t come without training your brain to stop saying all of those mean things to yourself. 

Make it a goal to start creating awareness around all the things that you say to yourself & try to challenge yourself to replace negative self talk with a positive one. Once you start to train your brain to think of yourself more positively, the more likely you are to start believing in yourself & living more confidently.

CREATE HEALTHY HABITS

The more you take care of yourself, the better you will feel. 

At the end of the day, how you treat yourself & your body will have a major impact on how you feel about yourself overall. Did you know that the food that you eat has an impact on how you feel? On your mental health? So, if you are eating crappy food all the time, you are probably going to feel crappy. The result of feeling crappy often leads to beating yourself up, getting angry at yourself, self sabotage, not believing in yourself to be able to do certain things, etc, etc. 

Creating healthy habits into your lifestyle will have such a major impact on your life & how you feel about yourself, you might be surprised! When you take care of yourself, the better you will feel and the more confident energy you will put out into the world. These habits might look different for different people, but some ideas include (definitely not limited to): 

  • Moving your body
  • Feeding your body healthy foods
  • Picking up a book instead of watching so much TV
  • Making it a goal to park further away in the parking lot so you can get in extra steps

When you take the time to engage in some simple habits, you are more likely to start feeling better about yourself. Incorporating simple healthy habits throughout your day can make a HUGE impact on how you feel overall. 

Sometimes, it can often cause a ripple effect. Meaning, one simple habit is likely to lead to another, and another, and another. 

SET THE RIGHT GOALS & ACTIONABLE STEPS TO ACHIEVE THEM

Here’s the thing, I’m actually not much of a fan of setting goals, but I have worked hard on creating more confidence around my ability to achieve all of my goals & aspirations. 

Setting goals is something that we all know is very important to making sure that you are continuing to move forward, staying focused, but if you don’t approach them right, they won’t work right. When you don’t think you are achieving your goals, it really affects your overall confidence in yourself.

When I used to set goals, I only focused on the big picture & often on things that were not in my control. Things like, getting a job, making enough money to move out of my parents house, etc. These things are great goals to have, but achieving those goals are in the hands of someone else. Instead of focusing on the big picture, you have to break it down into things that you are in control of. Like, making it a goal to apply to 10 jobs a day & ask for feedback if you don’t get the job. 

When you break your goals down into actionable steps that you can start taking, it’s so much easier to actually reach your goals and feel really good about it. When you see that you are reaching your goals, you have so much more confidence in yourself & your abilities!

What can you start doing TODAY to get you to that goal?

FACE YOUR FEARS & START TAKING ACTION 

One of the most important things that you have to do in order to gain more confidence in yourself is to start facing your fears. Fears in terms of something that you know you need to do in order to gain confidence in yourself. Something like, public speaking or taking the leap to start your own business. 

In order to have more confidence in yourself, you have to start getting uncomfy & doing things that make you want to jump out of your skin. Trust me, every single time that I have done something that scares the crap out of me, I not only grow from the experience, but I gain so much more confidence in myself & my abilities.  

So, what is something that you really want to do, but you know there is a possibility that it could take you to the next level?

Do that. Be okay with failing because that’s where growth happens.

Related: 9 Simple Tips to Improve Your Life

SEE THE OPPORTUNITIES & LEARNING EXPERIENCES IN FAILURES

When you start facing your fears & start taking scary action, you are more likely to fail & fall on your face quite a bit. That’s not to scare you or anything, but to empower you. There is such a negative connotation with failing, because it means that you didn’t succeed. 

Every failure comes with a learning experience. When you fail, you get uncomfortable, but you stand back up knowing more than you did before and you keep going. When you keep going, you start to feel more confident in yourself. It might be a journey, but when you look back at all that you have been able to accomplish, it really puts things into perspective about how much you have truly accomplished.

I talk about this in my post about how Getting Fired Was The Best Thing To Happen To Me. Getting fired is often seen as a bad thing, right? It’s seen as a “failure”. But, I took that learning experience and turned it into building my own business because I learned that I wasn’t meant to be proving myself to Corporate America. 

You can let your failures hold you down & discourage you, or you can see them as a learning experience & allow growth to happen from it. It might feel crappy for a little bit, but when you are able to shift this perception, it is incredibly empowering. 

JOURNAL ABOUT YOUR STRENGTHS, YOUR EXPERIENCES & WHAT YOU LOVE ABOUT YOURSELF 

I often write about & preach about the benefits of journaling & I do because I truly believe in the therapeutic nature of it. In addition to practicing positive self talk, it’s also important to write about everything that is going on. 

Write it all down! Get yourself a nice journal & make it a habit to write in it daily. Write down everything that is going right now- what you love about yourself, what you are happy about, what is bothering you, what you are going to do to continue moving forward. If you don’t deal with the emotions that you are feeling & also take the time to acknowledge & celebrate yourself, you are going to continue to stay stuck.

Many success stories & successful people include journaling constantly in their daily routine in order to get everything out of their subconscious & work through what is going on. It’s something that you have to do! 

Journaling can even help with working through any limiting beliefs you might have, what is bothering you right now. It can help you have breakthroughs & “aha!” moments. 

If you are struggling with what to write about, I wrote a post on 50 Journal Prompts For Self Reflection & Self Discovery that you might find helpful! Inside that post is also a free printable guide that you can download! ❤

STOP COMPARING YOURSELF & YOUR SUCCESS TO OTHERS 

Here’s the thing that I really want you to think about. We are all on this journey of life- we’re all different & in different points of our journey. We have all had different life experiences that have lead us to where each of us are today, which means that we are all going to be at different point of our life. When you are comparing yourself to someone else, where they are, you are sabotaging your beliefs about yourself. You are looking at them and thinking, “why isn’t that me?” It’s not you because you aren’t them!

If you find that you are having trouble not comparing yourself, stop following certain people on social media- even if it’s friends or family. It doesn’t mean that you don’t care about them, it’s just something that you need to do in order to stop the habit. 

Once you can your power back from other people, that’s when they magic can really begin.

I have gotten to a point where I actually feel EMPOWERED & MOTIVATED when I see others succeed. I absolutely LOVE seeing others, especially women, absolutely crushing it. It’s a form of motivation for myself & it lights a fire under me to continue working on myself and my own goals. 

This ultimately helps me feel better, more confident in myself because I know that if they can do it, so can I. You have to b e l i e v e in yourself!


At the end of the day, confidence is something that we all want. We all want to go out and live life to the absolute fullest. I got myself fired up writing this post & I hope you got fired up reading it!

YOU have the power inside of you to get the most out of life. Confidence isn’t something that only some people are lucky enough to have. Sometimes, it takes a lot of inner work & lifestyle changes to get to that point, but it’s something so worth it. 

You have this one life to live, don’t hold yourself back from getting the most out of it! ❤

xx,
-Jess

9 Simple Tips to Improve Your Life

My belief: how you feel about yourself, show up for yourself & what you choose to focus on determines what you get out of life. We all have the power within ourselves to get the most out of life, but we are often the ones holding ourselves back.

I believe the base foundation to getting the most out of life starts from within. It starts with challenging yourself & believing in yourself.

I believe that we are the ones holding ourselves back and we have the control to shift how we show up for ourselves & truly love our life. At the end of the day, what is the point of life if you don’t love it?

We have one shot at this life. 
We are all so lucky to be here. 
We have the power inside of us to really make an impact on the world & live life the way WE want to. 

Doesn’t that sound amazing? 

In this post, I am sharing my 9 simple tips that you can start implementing TODAY to start working toward living your best life ❤ Let’s dig in!

Create healthy habits

The more you take care of yourself, the better you will feel. 

These habits might look different for different people, but some ideas include (definitely not limited to): 

  • Moving your body
  • Feeding your body healthy foods
  • Picking up a book instead of watching so much TV
  • Making it a goal to park further away in the parking lot so you can get in extra steps

When you take the time to engage in some simple habits, you are more likely to start feeling better about yourself. Incorporating simple healthy habits throughout your day can make a HUGE impact on how you feel overall. 

Sometimes, it can often cause a ripple effect. Meaning, one simple habit is likely to lead to another, and another, and another. 

CREATE helpful ROUTINES

Create a morning routine  

We’ve all heard all about how setting a solid morning routine is incredibly important for starting the day. I don’t believe there’s one “perfect” morning routine universal for everyone. What works really well for me might not work for you and vice versa and that’s OK! But, I do think it’s important for everyone to set one for themselves & test out different strategies to figure out what that ideal morning routine looks like. 

The thing about routines is that they change often. They change with us, when certain life shifts happen. For me, it’s changed many times over the years & especially with starting my own business working from home.

Personally, I’m a BIG morning person. I’m definitely one of those “annoying morning people” that people like to complain about. I just think mornings are so peaceful, especially early mornings. I love getting up early before the sun and taking my time to get ready for the day because how I spend my mornings definitely sets the tone for how the rest of the day is going to be. 

Create an evening routine

I talk about this importance of self care & creating a solid morning routine, but having a solid night routine is just as important. Your night routine is important because it allows you to prepare for the next day!

After some trial & error with my night routine, I have figured out a routine that works for me and makes sure that I am getting the sleep I need & preparation that I need.

Journal

I talk about journaling often, but I do because I wholeheartedly believe in it. I believe in the therapeutic nature of getting everything out of your head and onto paper.

Many success stories & successful people include journaling constantly to get everything out of their subconscious & work through what is going on. 

This can help with working through any limiting beliefs you might have, what is bothering you right now. It can help you have breakthroughs & “aha!” moments. 

If you are struggling with what to write about, I wrote a post on 50 Journal Prompts For Self Reflection & Self Discovery that you might find helpful! Inside that post is also a free printable guide that you can download! ❤

So, grab your journal and get to writing!

Express gratitude daily

Expressing gratitude daily is something that I recently started incorporating into my routine and I have seen a huge difference in how I feel overall. Often, we are so used to going about our days complaining about things that we don’t have in our lives & getting frustrated with the inconveniences. But, taking the time everyday to list 3-5 things that you are thankful for can change your entire perception of what is going on.

When you start shifting your mindset & the perception around what you are focusing on, it will seriously change how you show up for yourself everyday.

I don’t just mean express the same obvious things every day- like your parents, friends, etc. Which are all great to be grateful for, but I mean challenging yourself to take the time to show gratitude for simply being alive, your healthy body, having access to clean water, the sun coming up this morning, even all of the road blocks & learning experiences. 

I personally love The Five Minute Journal!

I love this journal because it’s quick & gets right to the point. I’ve been using this journal for a couple years now and it’s really good for getting you in the habit of expressing gratitude.

You have prompts to write about at the start of the day and a reflection to do at the end of the day. The page starts off with a quote or a “weekly challenge”, followed by having you list 3 things you’re grateful for, 3 things that would make the day great and a daily affirmation.

Then, at the end of the day, you reflect on how the day went. Having you write about 3 things that went well and listing what would have made the day better. Even on those days that you feel didn’t go so well, this really helps to be able to find some positives in what you might think there aren’t any.

I love this journal & highly recommend you get your hands on it! ❤

Get rid of excuses

Ah, yes. Good ol’ excuses. We are constantly making excuses for ourselves, even when we don’t even notice it. 

  • “I don’t have time”
  • “I don’t have what it takes”
  • “I will never be able to be successful”
  • “I’m not pretty enough”
  • “I’m not good enough”
  • “Nothing ever works out for me”

Whether you want to believe it or not, those are all excuses. They are all excuses holding yourself back from living your life to the fullest. They are excuses that keep you right where you are.

In order to get the most out of life, you have to get rid of those constant excuses for not showing up fully for yourself.

Get rid of comparison to others

Comparing yourself to someone else is the fastest way to halt any possibility to get the most out of life. However, I understand that it is so much easier said than done to get rid of this comparison. 

Take yourself out of situations where you are going to compare yourself to others while you work on yourself. Once you can your power back from other people, that’s when they magic can really begin.

Face your fears

A lot of people don’t reach their full potential because they are letting fear win. They stay in their comfort zone forever because they think it’s better than what potentially could happen if they get uncomfy.

What is something that you really want to do, but you know there is a possibility that it could take you to the next level?

Do that. Be okay with failing because that’s where growth happens. 

Set attainable goals

Setting goals is something that I have always struggled with because I wasn’t doing it right. I always focused on the big picture goal- the goal that may or may not be in my control. 

When you break your goals down into actionable steps that you can start taking, it’s so much easier to actually reach your goals and feel really good about it. 

What can you start doing TODAY to get you to that goal?

Pay attention to what you focus on

PROTECT YOUR ENERGY! Create an awareness around where you are choosing to place your energy. Why are you focusing on that particular thing? Is it helpful? Does it make you feel good or does it make you feel icky?

Mindset & perception are both really important in living your best life. Protect your energy & start creating an awareness around where you are focusing your energy. 

You will probably be really surprised how much you are placing your energy in unhelpful places. 


YOU have the power inside of yourself to get the most out of this life. 
YOU deserve it, babe ❤ I hope you found this to be helpful!

Join The Mindset Movement for more in-depth information & personalized plan for you!

xx,
Jess

Journal Prompts for Self Reflection & Self Discovery

Journaling has become a really important part of my self-care & self-discovery over the years. Especially during stressful times, journaling has helped me with getting everything out of my head and onto paper. I talk about how journaling has helped with my mental health in my post about The Importance of Self Care & The Power of Journaling

I truly believe in the healing & therapeutic nature of journaling. While I talk about journaling a lot and how helpful it can be, I also understand that you might not know what to write about. I actually completed a journal prompt challenge in my Facebook group throughout April.

The ladies in my Facebook group loved this challenge and mentioned that the prompts helped them with discovering more about themselves and how to better handle stressful situations. Being able to understand more about yourself can be helpful in making sure that you are prepared, ultimately helping you to be able to move forward.

Here are some journal prompts to try out if you are looking to get into journaling and need some guidance:

  1. What limiting beliefs are holding me back?

  2. What habit would I like to break?

  3. How can I love myself more daily?

  4. What do I need to get off my chest today?

  5. How do my worries affect my daily life?

  6. On a scale to 1-10, my mental health is at a ___ because ____

  7. If I could achieve anything in life, what would it be?

  8. How am I feeling today?

  9. What brings me the most peace and balance in my life?

  10. What was my biggest learning moment this week?

  11. How can I be more kind to myself?

  12. What 3 things am I looking forward to this week & why?

  13. I am strong because…

  14. When times get tough, I want to remember that…

  15. What makes me happiest?

  16. What inspires me right now?

  17. What can I do to start taking better care of myself?

  18. What are my stress triggers?

  19. What is something I need to let go of? Why do I think I’m holding onto it?

  20. What would life be like if my stressors weren’t present?

  21. What are alternative ways to handle my stress?

  22. What do I think my mission in life is?

  23. How do I react to negative feelings?

  24. What do I love about myself?

  25. What obstacles have I overcome?

  26. What keeps me motivated?

  27. Where am I putting in too much energy?

  28. Where am I putting in not enough energy?

  29. What are 5 moments in my life when I was truly happy?

  30. What lessons have I learned?

  31. How are you feeling right now? What emotions come up?

  32. List everything that you are worried about right now

  33. What do you look forward to everyday?

  34. How do I handle stressful situations?

  35. If I could achieve anything in life, what would it be?

  36. What do I feel like my life is missing and how can I get more of what I need?

  37. Where do I want to be in 5 years?

  38. When am I the happiest version of me?

  39. What are 3 negative mindsets I need to let go of?

  40. Am I doing all that I can to reach my goals?

  41. What steps can I take to be the most confident version of myself?

  42. If I could be anything in the world, what would it be?

  43. How would I describe the perfect day?

  44. I forgive myself for…

  45. I deserve happiness because…

  46. What are 5 things I’m proud of myself for?

  47. What is most important to me right now?

  48. What are my biggest fears?

  49. What is my favorite quality about myself?

  50. In the next month, I want to…

Want these journal prompts in a printable guide?!


I am also a big advocate for expressing gratitude everyday. I started using The Five Minute Journal 4 days a week in addition to my journaling and I absolutely love it!

I love this journal because it’s quick & gets right to the point. I’ve been using this journal for a couple years now and it’s really good for getting you in the habit of expressing gratitude.

Practicing gratitude will help you with your mindset & what you are focusing on everyday. Focusing what you do have and what you are still in control of. When you focus on what you still have & what you are still in control of, you are more likely to make healthier choices & be better able to show up for yourself!

I hope you found this to be helpful. ❤ The prompts included in this post can be so incredibly transformative & help you understand more about yourself!

xx
-Jess

Why I Check In With Myself Every Week

One question that I get a lot is: “How have you been able to remain consistent?” I think this is a great question because it was a long journey to figure out the secret to consistency.

I want to share a strategy that I started implementing that has helped me stay consistent in my fitness journey over the last couple years. Not only has this strategy helped with my physique, but it’s helped me make sure that I am monitoring my mental health as well.

A couple years ago, I went through a really rough time in my life. I fell into a depression & ultimately I felt like everything was crumbling around me. I wanted to pick myself back up & keep moving forward, but I felt stuck, lost and confused. I was constantly beating myself up for not not being able to get myself back “on track”. (If you want more info on how I got through this particular time, you can read more about My 8 Step Process to Overcoming Depression).

What I noticed was that I was having trouble being consistent & it became more & more frustrating. Every time I thought I was gaining positive momentum, I would fall off track again. It was incredibly frustrating & discouraging. I was constantly getting frustrated with myself for thinking that I wasn’t making progress, not understanding what I needed to do to keep moving forward. 

What I eventually realized is that I needed to understand where my baseline was mentally & physically.  I needed clarity and understanding about what I needed to do to keep moving forward. 

I think that a lot of people trying to find balance in their lives and trying to maintain a healthy lifestyle struggle with consistency. I’ve been able to maintain consistency in my healthy lifestyle for a while now and I’ve had a handful of people reach out to me asking what I’ve done to maintain this lifestyle. 

So… what is this secret strategy that I started implementing?

Weekly mental, emotional, physical check in with myself.

I started doing this weekly check in to keep myself accountable & do an evaluation of where I am in my life mentally, emotionally & physically. 

The idea for this came from my fitness journey when I would take progress pictures to track my physical progress. While this is important, I also think that it’s incredibly important to track your mental & emotional well-being as well. 

So, I created a weekly evaluation for myself that I call the Mind + Body Inventory & what I believe is the first step to a better mindset.  

Here’s what it looks like:

Every Monday morning I,

  • take a series of progress pictures (front, side, back)
  • do measurements of my waist, hips, butt, bust, arm & leg
  • upload them into a google drive and write answers to series of questions evaluating where I am mentally & emotionally. 

Here’s what I have noticed as a result of checking in with myself every week:

It keeps me accountable

It is really easy to tell ourselves that we “don’t have time”. Self-care practices are very important, but are often the first things that we neglect due to the inevitable (not to mention, unhelpful) “I don’t have time”. But, our mental & physical health determines how we show up in our lives. 

Making it a necessity to check in with myself weekly, to see where I am and evaluate what’s going on in my life has helped significantly. I keep track of what’s going on and to be able to understand and determine what I need to do to keep moving forward. 

If I find myself coming up with an excuse to not do this, I tell myself that this needs to be done. It’s a necessity. I have goals and I am ready to take ACTION on them. It is a reminder that I need to do this in order to make sure that I don’t fall into a hole of burnout again.

I talk more about this in my
Better Mindset Course!

I celebrate how far I have come 

Doing this evaluation also helps me to be able to track my progress, so I can see the progress I’ve made, when I didn’t think I’ve made any.

I’m really big on celebrating wins/accomplishments throughout a journey, because it helps keep me motivated (I even wrote a post on this in The Importance of Celebrating Accomplishments). It’s really discouraging when you think that you haven’t accomplished very much when you’ve been working really hard.

This weekly check in helps me be able to really look at everything from a different perspective & really be able to pinpoint what I’ve been able to accomplish. The journey is so much more enjoyable & encouraging when you are able to see & celebrate everything you’ve been able to accomplish.

I have proof & documentation of my progress

In doing a weekly check in with myself, I am able to keep track of where I am mentally, emotionally & physically. What I noticed in the past was that I was getting overwhelmed and ultimately feeling frustrated when I didn’t think all of my hard work was working.

In this exercise, I take pictures, measurements & do an evaluation of where I am mentally, emotionally & any stressors that are present. In keeping tabs on where I am in these categories, I have been able to keep up with my mental, emotional & physical state, thus helping me in being able to stay on track with my goals.

I can pinpoint the mind, body connection

In doing this, I can usually see a correlation between what I see in the pictures and my answers to the questions. If I notice I am a little more bloated than the week before, I have likely been stressed and might have been stress eating or something. 

Being able to pinpoint and understand where things are coming from and why they are happening, I am better able to come up with an action plan. It’s incredibly frustrating to feel like you don’t know what you should be doing in order to keep moving forward.

I’ve talked about this before, but I tend to get stressed out easily. The best thing for me to do is to try to prevent stress & overwhelm, because it’s really hard to get myself back together. So, in being able to keep tabs on everything going on, it helps me in being able to take necessary action.

I come up with a plan

In being able to pinpoint and understand where I am mentally, emotionally and physically, I am better able to make the necessary adjustments.

For example, if I find that I am feeling overwhelmed in my business, I need to spend time journaling about what’s on my mind.

Sometimes, the things that are bothering us are stuck in our subconscious and we need to bring them to the surface so we can deal with them. That’s what doing this check in with myself helps me do. It helps me to be able to make sure that everything is in line. If there’s something off, it keeps me cognizant of whatever is going on around me.


This weekly check in is something that I know a lot of people will say that they don’t have time for. It’s something that can be seen as a “I will do it if I have time, which I probably don’t so I’m going to make every excuse not to do it” kind of thing.

Trust me, I totally get being busy and making the choice to remove seemingly unnecessary tasks. However, I now see this exercise as a non-negotiable for me because it’s ultimately helped me be better able to show up in every area of life.

  • I’ve been able to stick to my goals.
  • I’ve been able to show up better in my business.
  • I’ve kept my stress & overwhelm under control so that I am more productive and can better serve my clients and women in my Facebook group.

So, these tasks that we tend to put off due to thinking that they are unimportant just might be detrimental to how you are showing up in your life right now. I just want to make sure that you are taking care of yourself here. I preach about The Importance of Self-Care all the time and I do so because I truly believe that it is essential in creating a foundation for your life.

You must take care of yourself in order to show up better in every aspect of your life. Saying that you don’t have time is simply just an excuse.

So, are you going to start making it a priority to show up for yourself? Are you going to make it a goal to make it a habit to check in with your mental, emotional & mental well-being?

I truly hope so!

xx

-Jess

Staying on track while stuck at home during quarantine

We have all been forced into a new normal and adjusting to these changes can be incredibly difficult. Due to the amount of stress, overwhelm and other negative emotions, it can be really hard to continue to stay on track. 

We have been forced to stay at home and this new normal has made it difficult for all of us to adjust to a completely different normal. 

I have also found myself struggling to continue to stay on track because I have relied on the same routine for so long now, that I never even thought about having to come up with an alternative. 

There are a few tips that I am implementing to make sure that I am continuing to show up and take care of myself, rather than letting the stress completely take over and knock me off of my game.

It is incredibly important to continue to remind ourselves that we are still in CONTROL of how we show up for ourselves. Yes, these are very difficult times and I am in no way trying to sugar coat it and ignore the magnitude of this time. But, we have to continue showing up for ourselves and continue to do what we can to adjust & make the necessary changes to continue moving forward. 

It may not be the same as what you are used to- I know that this isn’t for me. However, I did want to share with you what I have been working on to make sure that I am continuing to show up and take care of myself & continue working towards my goals. 

I hope you find these tips to be helpful for you! ❤


Drink LOTS of water.

For me, I am used to getting in my workout first thing in the morning and starting off my day with about 40oz of water by 6am. Getting in my workout first thing in the morning has really helped in making sure that I start the day off right & I have been relying on that to make sure that I am making healthy choices. You can read more about my early morning workout strategy in How/ Why I Go To The Gym At 5AM, 3 Tips for Early Morning Workouts & My Fitness Journey | Choosing Yourself First!

With that being taken away for the time being, I have struggled with making sure that I am continuing to make those healthy choices. However, if you want to continue working on your progress & want to continue making healthy habits, getting in your water is VERY important! It’s always important and necessary for sticking to your goals and staying healthy, but this will help you significantly in making sure that you stick to your goals!

Right when I get up in the morning, I start drinking 24oz of cold water before I start drinking coffee and eat breakfast. Always, always, ALWAYS drink water right when you get up to jump start your system so you don’t start the day dehydrated. 

Then, make it a goal to continue drinking water throughout the day. Maybe you put a notification in your phone to chug water every hour or whatever it takes to remind yourself that you need to get in your water!

Pay attention to snacking when bored.

What I immediately noticed when all of these changes happened was that I was finding myself reaching for snacks more often throughout the day. Not only was I snacking more, but I was craving sugary & salty foods.

This is a stress response & it’s really important to stay cognizant about this because it will catch up to you very quickly. It’s important to create an awareness so you are able to understand when your body is under a stress response. It is very typical for us to immediately start reaching for those unhealthy snacks as a stress response.

While I let myself snack on unhealthy foods sometimes, I try to create an awareness around not making it a habit. Once made a habit, it can be really hard to break! Trust me, I completely understand that this is difficult to do, but this will be really important in making sure that you are not making this a habit.

When I notice unhealthy snacking becoming a habit, I try to instead reach for a bowl of fresh veggies instead.

Or, I will make a nice platter if I notice that I am really starting to crave unhealthy snacking!

Track food intake.

If you don’t have the MyFitnessPal app, I would definitely go download it and get in the habit of tracking your food throughout the day. Tracking your food will help keep you accountable and you will be more likely to stick to your goals because you are able to see everything you are putting into your body. 

I am personally not the biggest fan of tracking, but especially during this time, I am trying to make it a habit again. I keep mentioning this, but it is SO important to continue paying attention to what you can still control!

Try not to increase alcohol intake.

In addition to reaching for the sugary & salty foods during stressful times like these, reaching for the alcohol is another habit we typically get into. While I am really into reaching for a couple glasses of wine, it is important to make sure that you are monitoring this intake. 

I was getting into the habit of drinking 1-2 glasses of wine each night the first week we were in quarantine and I am making it a point to try not to do that during the week. 

Continue working out at home & getting creative.

Yes!!! Continue working out! I noticed that my energy & drive to workout started decreasing when I started feeling the stress & overwhelm. All I wanted to do was lay down and be lazy, but this only made me feel more stressed & on edge.

For me, my energy towards working out has completely changed. I am so used to going to the gym first thing in the morning and now I am working out at home at 3pm in the afternoon. 

My workouts at home are not nearly as long & intense as they normally are, but continuing to stay in the habit is very important! I’m starting to get into workouts that I wouldn’t do normally & it’s actually been interesting to test out the different things.

I started running stairs in the parking garage at my apartment & turning different furniture around the apartment as workout equipment. This takes some creativity for getting in workouts, but there are definitely options out there!

Practice Self Care.

I talk about this a lot & I think it is incredibly important to continue practicing self care, especially during these stressful times. When we get stressed, our self care can often be neglected, which leads us to struggling with mental health & sticking to our goals. 

I wrote a post on Self Care During Quarantine & also put together a guide if you would be interested in those resources. Practicing self care will ultimately help you with being able to prioritize yourself, helping you remain on track with your goals during this time. If you want any more self care ideas, I did also write a blog on The Importance of Self Care.

Practice gratitude.

Your mindset & what you choose to focus on everyday will play a major factor in how you get through a stressful time like this. When we are constantly focusing on everything that is going wrong & what we can’t control, it can create a heavy weight that is hard to handle. 

If you don’t practice gratitude yet, I would definitely consider starting a habit now, during this time of stress & uncertainty. If you already have created a habit, make sure that you are continuing to do so. 

I personally LOVE the Five Minute Journal.

I love this journal because it’s quick & gets right to the point. I’ve been using this journal for a couple years now and it’s really good for getting you in the habit of expressing gratitude.

Practicing gratitude will help you with your mindset & what you are focusing on everyday. Focusing what you do have and what you are still in control of. When you focus on what you still have & what you are still in control of, you are more likely to make healthier choices & be better able to show up for yourself!

Get outside when you can.

Fresh air can be incredibly helpful & therapeutic!

When stuck inside all day, it can be easy to slip into a mental funk. Try to make it a habit to spend at least 30 minutes a day outside breathing in some fresh air. Even going for a walk, run, bike ride, etc when you can! 

I always notice a difference when I take some time to get outside, especially since the weather is getting nice. There’s just so many benefits to spending some time outside!

Get into a routine.

While things have probably changed in your daily life, it is still very important to continue to get into a routine. Plan everything out & map out a routine that you can follow right now, while everything seems to be off centered. 

Getting into a routine will help with maintaining a sense of control & help you with making sure that you are prioritizing yourself & your health. I talk more about this in my post about Tips For Working From Home, if you need some more tips for planning your day!

Plan & prepare.

At the end of the day, it is incredibly important to make sure that you are continuing to plan your days to make sure that you are staying on track. Plan your workouts, plan when you are going to get outside, plan your meals, etc. 

The more you plan & prepare, the more likely you will be to continue tackling those goals! If you need anymore tips, I did write a post about My 10 Tips For Beating Bloat & Getting Back On Track that you might find helpful. ❤

give yourself some grace.

At the end of the day, we are all human. I’ve had many slip ups myself and I have to continue reminding myself that it’s okay at this time. I’ve drank a lot of wine, when I told myself that I wouldn’t. I’ve had many bowls of ice cream & other sweets. I neglected tracking my intake when I told myself that I wanted to make it a habit.

We are all learning & it’s incredibly important to make sure that you don’t beat yourself up when you don’t follow through with these daily goals. Tell yourself it’s okay. We are all human and we are all learning and trying to get through a difficult time!


I hope you found that list helpful! I know how difficult it is to have to completely changed your routine & what you know. Even if things have changed for you, there is definitely still some things that you can do to stay on track.

This time has forced us to have to think outside-the-box and get creative with our “new normal”. Sometimes, it can actually be a good thing to mix things up and try out some new things. Being forced out of what we know to start thinking & approaching things differently might actually be a good thing in some ways. Maybe you will be able to try out some new things that you wouldn’t have thought to do otherwise.

So, get out there and start really reaching for those goals of yours! ❤ What tips and strategies are you going to start implementing into your routine now?!

xx

-Jess

I Wrote A Letter To My Future Self

Have you ever wanted to reach a level of success that you thought was out of your reach? Yeah, I did too. I think most of us just think that some people are capable of success, being rich, thriving and living life. 

During my first year of starting my own business, I was exposed to a LOT of amazing women. I mean, A LOT. I’ve been able to connect with so many amazing women that I started to realize my true potential and that maybe I was capable of reaching success. 

During this process, I started learning more about the power of manifestation. It was a word that I heard before, but I never really knew what it meant. I started noticing that just about everyone in the coaching world was talking about the power of manifestation and how it could be used to reach success. 

I’ve also started reading books that talked about this as well. I’ve read so many success stories where people used the power of manifestation to reach a level of success they didn’t think was possible for them. They started achieving more, leaving all of their doubts behind. 

It honestly sounds like something that just isn’t possible. I doubted it for a long time, kind of just ignoring the concept altogether. I would brush off the idea that I could potentially reach a level of success that I could only dream of. I just thought it was kind of silly and that just wasn’t for me. Sure, I wanted it, but there’s no way I could do that. Just isn’t possible. 

I’ve heard about the power of manifestation so much, that I finally started getting intrigued. What if..just what if… I could do it myself as well. What if, we are all capable of it, that maybe we are the ones standing in our own way. 

So… I decided to try something.

I decided to write a letter to my future self, in 3 months. I have learned so much over the last couple years and I just wanted to see if I can pull all of it together and start to manifest some of the success that I’m aspiring for. If I want these things to happen, I have to get myself into the right mindset and really believe that I can do it.

At the end of 2019, I made it a goal to write a letter to my future self all through 2020. Every 3 months I’m going to open a letter to myself and write another one for another 3 months.

I think it will be really interesting to see all that happens and what I can accomplish in a year. A full year of experimenting with manifestation. 

The time is already going to pass, might as well start taking ACTION & try to start manifesting success!


December 23, 2019

While I’m writing this, it is December 23, 2019 & I wrote a letter to myself to be opened on March 23, 2020. 

By the time I read my letter at the end of March, I hope to be able to look back at this day and realize that the manifestation works. Believing in myself without putting pressure on myself works. That I can do and accomplish anything that I put my mind to. I’m not telling myself that I have to set completely unrealistic goals, but that I’m at least starting to see a shift!

Let’s see if this works!


March 23, 2020

This day has been in the back of my mind for the last 3 months. I’ve been wondering if I have been able to manifest the things that I wrote about in my letter.

Honestly, I didn’t manifest all that I wrote about in the letter. But, the letter brought me to tears. While reading it, I was feeling how I felt in that moment 3 months ago. I was thinking about everything that I was able to do & accomplish in those last 3 months.

This is an extremely powerful exercise.

Even though I didn’t reach some of those goals that I put in place for myself, I was able to reflect and understand just how far I was able to come in that time. I was able to see all of the work that I was able to accomplish. I was able to see everything that I was able to learn in those 3 months.

At one point I wrote, “No matter what you are feeling, don’t give up on yourself.” I also kept telling myself how proud I am of myself and to keep going no matter where I am in this moment.

I think this is important because we often don’t see & appreciate everything that we are doing and have done in our lives. Even though we don’t accomplish one specific goal, this exercise has helped me take a step back & really put everything into perspective.

It really got me thinking about where I was in that moment 3 months ago and everything that I’ve been able to do in that time. It’s about being able to put everything into perspective. Sometimes success doesn’t look the same as what we think and that’s why I think this exercise is so incredibly important. It’s about putting our trust into the universe and allowing life to unfold the way it’s supposed to.

We get so caught up in the motions of everyday life. We are so hard on ourselves, at least I am, when things don’t work out the way that we envisioned. It’s disappointing & discouraging because we think that we have failed. There is nothing like the feeling of failure and disappointment. Disappointment in ourselves for not being able to reach those goals we set out for ourselves.

I’m honestly shocked at how powerful this exercise is and I’m not just saying that to make this post more intriguing. We all have the power inside of ourselves to create the life that we desire. It takes a lot of mindset work, a lot of surrendering and putting trust in the universe that everything will work out the way it’s supposed to.

This exercise is so powerful because it allows you to reflect and see things in a different perspective. Just when you think you haven’t gotten very far in the last couple months, it helps you see everything that you truly were able to accomplish. Sometimes it looks different than what you originally had thought, and that can be very deceiving in the moment.


I would recommend this exercise to anyone! To anyone who is wanting to reach a different level of success in their lives. It’s incredibly powerful & I am still in shock about how incredible this exercise has been.

My goal for this year was to write a letter to myself every 3 months. So, I went ahead and wrote another letter to myself for June 23, 2020. I can’t wait to see everything that I will accomplish in these next 3 months!

Are you ready to take on the challenge as well?!

xx

Self Care & Activities During Quarantine

We have all heard some really hard news recently. Lives & lifestyle have changed drastically over the last couple weeks and most people are stuck inside wondering what to do. Self care is always important, but they are especially important during these uncertain times. No matter what this pandemic has brought to your life, it is very important to continue practicing self care. 

I want you to continue taking care of yourself during this time, so I have pulled together a list of self care strategies, as well as activities to try out during this time. I talk more about this in my post about The Importance of Self-Care, but I wanted to pull together a list specially for this difficult time while we all are in quarantine.

Keep a Schedule

No matter what your work situation is, it is very important to keep a schedule during this time. If you are not used to working from home, it can be hard to figure out what your new routine looks like. However, it is important to continue to keep a daily schedule to get any work done and also for organizing any other things that need to get done. This can be planning out any activities to get done during the day.

Get up early

It can be hard to resist the urge to sleep in as much as possible if you don’t have urgent obligations you need to get up early for. Getting up early, especially if you have children at home and anyone else, it could be helpful in making sure you have time to practice your daily self care. How you spend your mornings definitely helps shape how the rest of your day is going to play out.

Always be reading a book

Being stuck inside all day for an extended period of time is a perfect opportunity to pick up a book and make a habit to read everyday. Maybe you incorporate this into your morning routine or night routine as a part of your self care routine. There are so many great benefits to reading and during a time at home in quarantine is the perfect time to include reading into your daily routine.

Some of my favorite books right now:

I have more books listed under My Favorites!

Journal everyday

Journaling is an activity that I talk about quite a bit and I think is incredibly important especially during these intense times. I talk more about this in my post about The Power of Journaling. We have all been processing some really hard news and our lives & lifestyles have been altered in many ways. It can be scary & you might be having a hard time processing & dealing with everything.

It’s very important to make sure that you are keeping track of your mental & emotional well-being. Getting everything out of your head and onto paper and trying to come up with potential solutions to whatever is going on. Now is the time to pick up your journal you’ve been thinking about starting to write in & start diving deep into your mental health.

Practice gratitude everyday

During hard times like what we’ve been dealing with, it can be hard to focus on the things that are going well because so many difficult things have been going on. All of the great things to be grateful for can be overshadowed by all of the chaos around you. Which, makes it all the more important to start practicing gratitude. Even on the days that it seems like the world is crumbling around you, there are still many things to be grateful for. This exercise can shift your mindset and calm stress. What you focus on is very important!

Practice Meditation

During this time, it is really important to be mindful. Meditation can be hard to get into & is often a practice that is pushed off to the side due to feeling unnecessary. Especially if you’ve been wanting to get into it but haven’t found the chance to give it a try, now is the time to get started. Our thoughts are all over the place with trying to process everything & it can be very hard to keep ourselves calm during a time of great chaos. 

There are several apps for guided meditation, most even have a free version available. Now is the time to start planning a time for mediation in to your daily schedule. Even if it means getting up really early or going to bed really early to get some time to yourself!

Use essential oils

Essential oils are really great for enhancing relaxation! I would recommend using an oil diffuser and have some relaxing oils diffusing throughout the day. Even having them going in the morning and at night before bed to enhance relaxation. The oil that I like to use is Pure Aroma because it comes in a package that contains allll of the oils that I like to use on a daily basis. I usually always have one package in my amazon cart because I know that I’m going to need a refill!

If you don’t have an essential oil diffuser yet, I would recommend getting one that comes with some oils to get you started, like this one. That way you can test out which oils you really like so you know which ones you would like to get a refill on.

There are even roll on essential oils that you can rub together on the inside of your wrists & on your chest. Breath in deeply and enjoy the aromas!

Feed your body healthy foods

During stressful times, especially with being stuck inside with the future of everything being unknown, it can be very easy to reach for comfort foods. While I think it’s important to indulge at times, it is also very important to be getting in nutrient-rich foods. 

We want to make sure that we are keeping our immune systems nice & strong and that starts with the foods that we are putting into our bodies. While it is important to get nonperishable foods from the grocery store, it is also important to continue to get fresh fruits & vegetables! Even stocking up on some frozen veggies as a healthier option. 

During this time, be mindful of what you are putting in your body!

Take your vitamins

I know I struggle with remembering to take my vitamins daily, but especially now, it is important to start taking vitamins daily. This is something that I am trying to work on as well because in addition to our diet, taking the necessary vitamins is definitely important in making sure that our immune systems are nice & strong!

Take a break from media & social media

Being cognizant about your time spent scrolling on social media is already important to monitor. But especially now, with all kinds of chaos going on & maybe being home a lot more, you might find yourself scrolling on social media a lot more. I know I have found myself scrolling on social media a lot more and it is definitely a lot to consume. 

Even if it means turning your phone off completely for a couple hours at a time for a couple times throughout the day. It is VERY important to unplug during this time. Dedicate time to completely turn EVERYTHING off & focus on a self care activity.

Do a deep reflection

I’m a big believer in the importance of reflecting to help with your mindset & how you are going to plan for moving forward. Especially during this time, it’s important to think about what this time of chaos, isolation & quarantine has done for you.

  • What have you learned during this time?
  • Has this changed your perspective at all?
  • How will you approach things differently from now on?
  • Has this changed anything for you when this is all over?
  • What do you want to do when all of this is over?
  • What are your goals, what does your daily routine + daily life look like to you?
  • What have you learned?

Make a vision board

After being in a time of deep reflection, it might also be a good time to put together a storyboard for your goals and potentially new approach to life. With everything that you have learned and been put through, maybe it’s a good time to really think about your vision & potentially new outlook on life. If you need some inspiration, there are many tutorials & inspiration on Pinterest & YouTube!

Get outside

Even during quarantine, it’s important to get outside and get some fresh air! Even if it’s just spending some time time on your front or back patio. Getting outside has always been on my radar, but now more than ever I’m making it a goal to spend at least some time outside. Even if it’s just sitting on my patio for some time. Leave the phone inside, close your eyes and taking some deep breaths. Observe your surroundings and enjoy just simply being in fresh air!

Exercise

Getting in exercise calls for some creativity for most people with gyms being closed. I know for me, my routine has been early morning workouts for a long time now. Even though it is more difficult, there are definitely many creative & resourceful ways to get in a workout at home!

  • Go on a run outside
  • Utilize the free resources people are offering online
  • Use any at home workout tapes you might have laying around
  • Get some equipment at the store if you want (like weights/bands)

I’m even using the staircase in the parking garage of my apartment complex to get in some cardio! I personally had a hard time getting into working out during the day since my routine has had to be adjusted. But, it is very important to get your body moving and get those endorphins released to keep your mental health (& physical health of course!).

Virtual Dinner/Coffee Date With Family + Friends

I know there are a lot of people out there who live by themselves and are really missing the connection with others. We are so blessed to be living in a time where we can do pretty much anything virtually! The next best thing to an in-person hang out is getting on FaceTime/Skype/Zoom. Schedule a virtual dinner date or even a coffee date!

Other Activities

  • Go for a walk
  • Have a movie/Netflix marathon
  • Coloring Books
  • Painting
  • Puzzles
  • Build forts in the living room
  • Make a list of recipes/desserts to make
  • Clean/organize the house
  • Turn on the music and have a dance party

I hope you found that list helpful for you! I know this time is very difficult for everyone, but I hope that you found this list to be helpful. I also want to provide you with a list of activities that you could try while in quarantine!

If this time has taught us anything, it’s to slow down & get creative! I know that this time is very difficult for a lot of people, but it’s really important for all of us to keep going and do what we need to do to keep going in our daily lives!


I understand how difficult this time is for so many people around the globe. So, I have put together a FREE printable Self Care & Activities During Quarantine Guide for you!

Click here to download the guide ❤

Be safe out there everyone!

xx

My 10 Tips For Beating Bloat & Getting Back On Track

Have you ever come out of a weekend or a vacation after indulging in sweets, salty food, and even alcohol and feel gross? Or have just felt like you’ve been in a slump recently and need to get back on track? Yep, me too. Very often actually. 

Now, I’m not an expert (or trained) in digestive health, whatsoever, but over the years I have been able to learn a couple tips and tricks that have helped me when I am feeling bloated after indulging a little too much.

The tips that I’m sharing in this post are exactly what I did to lose the bloat around my body in just a couple of weeks.

Trust me, I know that I don’t necessarily think that I looked “bad“, but I knew that there were some areas that could use some adjustments in my lifestyle. You might also not be able to see a noticeable difference between the two pictures. But, I’ve actually been able to lose 6+ inches around my body in just 2 months. I even lost about 3 inches around my body in one week by implementing the tips I’m sharing in this post.

This post is absolutely perfect for you if you are like me & constantly find yourself going downhill after you indulge and can’t seem to get yourself back on track, for good. Trust me, we’ve all been there and it’s an incredibly frustrating path to be on. 

After years of trial & error and struggling to figure out what will help me, I’ve finally discovered some really helpful tips and secrets that have ultimately helped me stop the seemingly never ending cycle.

Let me let you in on some of those secrets that have helped me! 

Don’t Beat Yourself Up

I talk about this a lot, but only because I think it’s really important. I have a long track record of getting really mad at myself for having slip ups and indulging “too much”. 

But, let me ask you, has beating yourself up actually helped you get back on track? Or did it put you even further downhill?

For me, beating myself up always pushes me further away from my goal. Inner dialogue is so so SOOO important! Did I mention it’s REALLY important??? What you tell yourself becomes your reality. 

So, if you slip up over the weekend, if you eat too many sweet treats around the holidays, or if you just indulged because you just felt like it, give yourself some grace here. Life is about enjoying yourself and your time on earth. There’s nothing wrong with a little indulgence. 

Tell yourself that you deserved the indulgence and you are ready to get back to your goals! Trust me, nothing productive comes from beating yourself up.

In the pictures I shared above, I had spent the last couple months indulging in Halloween candy and Christmas cookies. Honestly, it made me happy in the moment and I thoroughly enjoyed everything that I indulged in. I let myself enjoy it & when it was all over, I was ready to get back on track.

The simple shift in my mindset and how I approached the situation has been the key to making sure I stay on track. The slip ups in the past have been due mainly to me beating myself up and getting mad for indulging and just enjoying life. Letting the past be in the past and continuing to move forward has been a major key to being able to stay consistent in this lifestyle.

Drink LOTS of water

I hired a wellness & fitness coach a couple years ago and I still remember to this day how much she preaches: DO NOT fall for the “cleanse tea” scam. There is no secret (& not to mention- expen$ive) cleanses. The companies that talk about how they have the secret cleanse to help you lose all this weight, is absolutely f a l s e .

Seriously, good to know!

The best cleanse there is? Our good ole pal H2O. Drinking lots of water is incredibly important as it is, but increasing your water intake when you are feeling bloated will help flush everything out! I try to get in around 100 oz- 1 gallon of water per day. Have you ever tracked how many ounces of water you are drinking per day? When I first started tracking this, I realized that I was only getting around 40 ounces of water per day.

Simply just increasing your water intake will show some major benefits- just be prepared to head to the bathroom A LOT. When I first started increasing my water intake, I was in the bathroom like every half an hour, but let me tell you, it is so worth it!

I now make sure that I drink 16oz-24oz of water right when I get up because when you think about it, your body is in deprivation for how many hours you were asleep. So, you need to make sure that you are getting in water right away!

Not only have I noticed a difference in reducing my bloating, but I have less headaches & more energy as a result.

Get to sippin’!

Get sweaty

OK- so I’m not saying spend 2 hours a day at the gym on the treadmill. But, getting yourself to the gym and increasing cardio really helps! I actually continued to go to the gym, but it’s very important to make sure that you are continuing to keep going, rather than making excuses to fall off.

This also goes back to what I mentioned about not beating yourself up- make sure you are doing this out of self-love and not self-hate. Put in your headphones, put on an upbeat song, work off anything that is bothering you & continue to remind yourself how much your love yourself & your body.

PLEASE do not do this out of self-hate! Don’t spend hours on the treadmill trying to punish yourself for making unhealthy decisions!

I talk more about my fitness journey in these posts:
How/ Why I Go To The Gym At 5AM
3 Tips for Early Morning Workouts
My Fitness Journey | Choosing Yourself First

Eat lots of fresh veggies

In general, adding fresh veggies to your diet is always a good practice. I’ve noticed that just by replacing a snack that I usually have with carrots & celery really helps when I’m feeling bloated. Instead of reaching for some trail mix or chips & salsa, I try to gather some veggies in a bowl & snack on that instead.

I also really like to cook with veggies! I try to add in some bell peppers, onion, spinach, even celery when I’m cooking. I’m not saying to only snack on fresh veggies, but it’s always good practice to add them into your day when you can! Some simple adjustments can go a long way.

Reduce amount of refined carbs

I’m not saying removed carbs from your diet- AT ALL. Carbohydrates are an essential macronutrient that we all need.

I just know that when I overindulged, it’s usually in spaghetti, pizza, ice cream, etc. So, I try to pack my diet with lots of lean meats & veggies, rather than those foods high in refined carbs.

Especially when I came out of the holidays feeling all bloated, I tried not to make pasta or pizza for dinner. Especially since I have a gluten intolerance, I wanted to make sure that I let my body reset and get back to normal.

I didn’t completely cut it out, but I was definitely cognizant about making sure that I gave my body a break from these refined carbs.

Reduce sugar

Suga, suga. I love sugar.

Sweets are definitely my downfall. If there’s candy around, especially Kit Kats, I can’t help myself. During Halloween, I always have a hard time staying away from allllll of the candy. 

Also, ice cream. I freaking LOVE ice cream. 

Of course, these foods are PACKED full of sugar. Once all of the candy and Christmas cookies were gone, I made it an effort to make sure that those sweets were not in my apartment. I admit, I love having those red & green M&Ms in a cute container on my kitchen counter around the holidays, but it’s so hard not to resist a handful whenever I walk by it.

So, once they were all gone, I made sure not to have candies in my apartment after the holidays. Simply just not having them around makes it so much easier because they are simply not around. I don’t even want to know how much sugar I had October-December, but not having those sweets around definitely helped in making sure that I am keeping my sugar intake under control.

Don’t try to go into a food deprivation

While it’s a good idea to eat lots of veggies, reduce carbs & sugar intake, don’t try to force yourself into a food deprivation. Trust me, it doesn’t work. I’ve tried. Many, many times before. 

“I’m only going to eat healthy food!”

Deprivation doesn’t work because your body needs that food. When you crave something, it’s your brain telling your body that it needs what that food has. So, when you deprive yourself of something, your brain will CRAVE that particular food and you are more likely to overindulge. Thus, making the frustrating cycle repeat.

I remember one time I tried to make myself eat only healthy food and after a couple days, I proceeded to down an entire bag of sun chips in one sitting. 

Don’t deprive yourself! It just simply doesn’t work.

Moderation is absolutely key here. I wanted to let you know that in the last couple weeks that I lost 6 inches, I was still eating a bowl of ice cream some nights. I’ve been making sure not to scoop half a gallon into a bowl, but a couple scoops has been good enough for me. In letting myself indulge in moderation, it has helped curb my cravings SIGNIFICANTLY. There was even one night when my boyfriend and I were craving Wendy’s frosties, so we went to Wendy’s and got a small frosty.

Deprivation is not the answer, moderation is.

Take a break from alcohol

Don’t get me wrong, ya girl loves her glass(es) of Pinot Grigio. But, reducing alcohol saves lots of unnecessary calories from your diet. Also, I really don’t like waking up the next day feeling hung over & gross. Plus, when you drink, you tend to snack in unhealthy food. It’s a double whammy.

But, not just binge drinking, but even just having a glass in the evening with dinner. I got in the habit of this, especially around the holidays when wine is everywhereeee.

Now, I try to limit myself to just drinking alcohol on the weekend and limiting myself to just a couple of glasses, or none at all. You have no idea how much better you feel when you don’t drink excessively. So, reducing alcohol intake also has so many incredible benefits.

Take a shot of apple cider vinegar

I’m going to be honest here, apple cider vinegar is absolutely disgusting. But, there are so many digestive benefits to it. I mix a tablespoon of apple cider vinegar with a little bit of water and lemon and take it like a shot. I call this my “health shot”.

I would test out what works best for you with apple cider vinegar. I tried to make it a daily habit to take a shot of apple cider vinegar, but it actually made my stomach really upset after doing it every day for a full week.

Maybe do a little research and see what your options are. I know some people mix it in their hot tea and other things.  But, this is definitely a good thing to try when you are trying to get yourself back on track.

Get right back into your routine

In the past, I’ve found myself so frustrated with myself for indulging, that I’ve found myself neglecting the gym & healthy habits altogether. When I think about this now, that mindset is just simply not productive. This goes back to my first tip- don’t beat yourself up. Like I’ve mentioned many times, truly believe that it all starts with your mindset.

I’ve had people ask me how I’ve been able to stick with my fitness goals for so long & this is exactly it. I started just getting right back into my routine without even thinking about it. I don’t beat myself up anymore. I let myself indulge when I want to, wake up the next morning and get right back into it. The simple adjustment in how I perceive the situation has completely shifted how I’ve been able to stick with my goals.

Have I fallen off a couple time? Yes! Of course, I’m human. We’re all human here. I technically “fell off” around the holidays, but I was able to get myself back on track so easily because of this mindset.

We spend so much time getting mad at ourselves for living life & indulging that we don’t even realize that we can simply just let it be and move on. We are all human. We NEED those times to just live our lives and enjoy the simple pleasures. 

You are in control of letting bad habits become bad habits. You ate too many slices of pizza and a bowl of ice cream? Fine. Let it be. You still planned on getting to the gym tomorrow, so get up and go like usual. 

Can you tell that I’m really big into mindset? I am because I truly believe that everything, I mean everything starts with our mindset. Our perception & what we tell ourselves has a direct impact on how we feel and how we show up for ourselves.

It all starts with doing things out of self-love. I have never been able to stick to a plan when I’m doing it out of self-hate.

We must love ourselves & love our bodies! ❤

xx

5 Days To A Better Mindset

I am a big believer in the fact that your mindset dictates everything in your life. Your mindset impacts how you feel physically & show up in the world, and how you show up for yourself altogether.

I have struggled with my own mindset over the last couple years, feeling frustrated and unsure of how to get myself out of the funk that I was in. After testing out different strategies, hiring some coaches and doing TONS of inner work, I’ve been able to figure out how to master my mindset.

Now, I want to help you master YOURS.

I completed a 5-Day Better Mindset Challenge in my private Facebook group, sharing a video training & assignment on what I think is really important in order to master mindset.

Since the women in my group had such a great experience, I have taken the videos and turned them into a course!

This course teaches you:

> how to stay consistent & monitor your mental, emotional & physical well-being
> how to shift your mindset to focus on what you’ve been able to accomplish vs. “failures”
> how to shift your mindset to focus on everything going right vs. everything that goes wrong

What’s included in the course:

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DAY 1:

My strategy for monitoring my mental, emotional & physical well-being

DAY 2:

Focusing on your accomplishments vs. your failures

DAY 3:

Shifting your mindset to everything you are grateful for

DAY 4:

Shifting your mindset away from complaining & pinpointing the triggers

DAY 5:

Start manifesting your future by focusing on actionable steps towards your goals


Like I already mentioned, the videos in these training are from a challenge I completed on Facebook live in my Facebook community. The information included in this training are what I believe to be essential tools to mastering your mindset to really start showing up in your life!

ARE YOU READY TO TRANSFORM YOUR MINDSET?!

Don’t miss out on my other free trainings inside of my free Facebook community!

>>Strong, confident & empowered women<<

In this group, you will find daily inspiration, encouragement, find yourself in a community of like-minded women who strive to accomplish the same things and an opportunity to work with yours truly directly. ❤

I hope to see you there!


You can also check out my other blog posts that I think you might be interested in:

The Importance of Self-Care

Tips For When You’re Not Feeling Motivated

A lot can happen in just ONE YEAR!

5 Steps For Getting Back On Track & Shifting Your Mindset

Getting Over Extreme Burnout

My 8 Step Process to Overcoming Depression

Conquer your mindset, you can conquer your life! ❤ You got this!

xx

Breaking Free From Society & Creating A Life You Love

As someone who studied psychology in college and has always been fascinated by human behavior, I understand the importance of “fitting in” and being accepted. It’s just a human necessity. 

This can mean social acceptance, which is important for psychological and mental health. But, what about not fitting into generalized education and expectations? 

We are taught in our education system the information that we must be able to master to move onto the next level. But, what if your strengths and potential aren’t highlighted in those generalized areas? Are you just doomed to failure?

This is exactly what happened to me and what I know a lot of people struggle with. You can read more about this experience in My journey from a struggling high school student to starting my own business.

My strengths and potential were not highlighted in generalized education and expectations. I struggled in high school. When I say struggled, I mean STRUGGLED. I failed about 90% of the tests I took. I quite literally passed high school with test corrections and test retakes.

I couldn’t figure out what was wrong with me. I did everything that I was told I needed to do to master and understand the material. I studied hard. I tried all the techniques. I went into school early to get help and stayed after school. I did all the things and still couldn’t get it figured out.

I remember wanting to be successful so bad. But, there were times when I just thought that I wasn’t smart enough and didn’t have what it took to reach a level of success that I had always envisioned for myself. At that time, I wanted to get my doctorate in psychology. It was always a goal in the back of my mind. But, how could I possibly expect to get my doctorate when I was BARELY passing high school?

There were so many times when I was so frustrated because I just wanted to be smart like everyone else. I didn’t want to feel “dumb” and incapable. 

What I didn’t realize at the time, is that I was completely capable of success, it just looks a little bit different than the majority of people. I have unique talents and expertise that makes me so special and just as capable of success. I just had to work a little harder and go through some extra hoops to figure it out.

Our system teaches us that everything is going to be accomplished in a straight, linear line. There’s no telling what will happen if/when it doesn’t work out that way. So, when your life doesn’t progress like we thought it would, we immediately think that something is wrong.

Something is wrong with me

You go to school, get a degree, get a job, work until retirement. You’ll make enough money to get by, but never enough to be truly satisfied. That’s just life, right? That’s just the way it is.

But, what if there’s something more? I believe there is. You can read more about my opinion on this in my post about Why I’m Proud of Millennials and Proud To Be One.

I envision a fantasy life that I believe is completely attainable. 

I want to create something for myself, a life that I truly love living. I want to wake up every single morning, excited for the day ahead of me. I want my work to energize me, maybe even feel like I’m not really doing “work”. But, I want to make a difference and an impact.

You can sit at a desk for 9 hours a day, working “hard”, but not feeling fulfilled and like you’re truly making a difference in the world.

I believe in a world that isn’t micromanaged. 

A world that allows you to be who you are and make the impact that you are meant to make. Whatever that looks like for each person. Whether that means with a degree or no degree. We were all put on this earth for a reason and I believe that it is possible to live out that dream.

We’re taught that dreams are meant to be just that… Dreams. You must go to work and work until you are told that you can be done. If you’re already done with your work, scroll on your phone and pretend to be working until it’s time to go. 

If you hate what you do and dread Mondays, why not go on a journey to finding something that truly energizes you? 

For me, I’ve always wanted to make a difference in people’s lives. I knew that was my calling from a young age. It fires me up and makes me feel amazing. But, my career path has not been able to fulfill this for me. Even the business I’ve created at times. Sometimes, you have to be able to understand when and where it’s time to make a change. 

At the end of the day, you are in control of your life. Only you are fully in control of your life. 

It’s h a r d and frustrating to figure out what in the world you are supposed to be doing on earth. You feel like there’s only so many times you can fail and get back up without getting completely discouraged. Fearing that you just might make a complete fool of yourself. 

We’ve all been there and we don’t like it. But, at some point, it’s time to put pen to paper and really dig into who you are as a person. What you are meant to be doing on this earth. Sometimes, your journey doesn’t look like what others look like and that is completely fine!

So… how do you create a life that you truly love? Here are some things to think about.

What are some of your unique talents?

Like, really unique. We all have unique talents that makes us who we are and makes us so special. We all have something special & incredible to offer the world. 

There was one part of You Are A Badass: How To Stop Doubting Your Greatness And Start Living An Awesome Life by Jen Sincero that really sticks out to me and I think is incredibly important.

She’s talking about going after your dreams, because someone out there needs what you have to offer. Sometimes our dreams seem so out of reach that we don’t really think about even trying to take action on them. I talk about this more in-depth in my post on A lot can happen in just ONE YEAR!.

What is something really energizes you?

This question seems really simple & easy, but it can be a tricky question. I know that it was for me when I was trying to figure out what it is that I really wanted to do. I just remembered how happy I felt when I was helping others work through any problems going on in their lives. 

I went through a whole process and you can read more about it in BUSINESS PLAN FOR 2020 / CHANGES TO BUSINESS. If you are having a hard time coming up with ideas, you can always reach out to friends/family & get an idea of what you are really good at!

What are you really passionate about?

This can be anything! Think hard about this because I think it’s really important to be able to incorporate the things that you are truly passionate about in your everyday life. This doesn’t necessarily have to be in terms of your career, but just any hobby or anything that you really love!

What does your dream life look like?

We all have a dream life that we think about, but don’t always think it’s attainable so we don’t even think about trying to act upon them. Think reallll hard about what this life looks like for you!

How attainable is your dream life?

Like I already mentioned, we often think that our “dream life” isn’t really attainable, so we don’t even try to take any action to reach that dream life status. I used to think the exact same way until I started realizing that I am completely in control of the trajectory of my life.

I bet that your dream life isn’t as out of reach as you would think. It’s up to you if you are willing to put in the work, including the mindset work to reach those goals. 

What actionable steps can you take to start living your ideal life?

What can you start doing TODAY to start making those dreams a reality? Are you going to start buying books and educate yourself more? Are you going to make it a goal to start putting yourself out in the world, jump out of your comfort zone so you can start growing & learning? Hire somebody to help you figure out how you can make those dreams a reality?

Trust me, there are probably simple steps that you can be taking TODAY to start living your dream life & start creating a life you love. 

What would you be doing if the generalization of society wasn’t holding you back?

Yes, throw away whatever society says you should be doing! Screw that. This is your life and you are in complete control of the outcomes of your life. 

Take away everything society says you should be doing and really think about what you would be doing with your life if society didn’t tell you what your life should look like!

Forget about society. Forget about generalization. This is all about YOU and what YOU want to get out of life! ❤


At the end of the day, I think that it is really important to really think about what it is that we really love to do and are passionate about. I think that the pressure that comes with the generalization of society can hold us back and make us feel like we can’t live a life that we truly love and makes us happy.

Life doesn’t always progress the way we are taught and doesn’t always look the same as everyone around us. The important thing to remember is to be true to yourself and not let the potential judgements & criticisms hold you back from living your life to the fullest. I believe it is possible, many people have done it before and many people are going to continue doing it.

The time is now to REALLY live your life! ❤

xx