Health, Personal Development, Self Care

10 Tips to Successful Self Care

Happy girlHappy September, did you know that this month has been dubbed #SelfCareSeptember? I personally thought that this was so fitting as this month, I am focusing on Self Care and doing a the new online yoga program, 3 Week Yoga Retreat, and the 21 Day Ultimate Reset detox program. So, I figured that I would also do my best to focus on other areas of Self Care and want to challenge you to do the same.

You don’t have to do all 10 of these, but you should definitely think about adding a few these into your daily regimen, because taking care of yourself is critical.  Most people think that “Self Care” means being selfish, but I promise you, it’s the complete opposite. If you are stressed out that opens up the door to a bunch of things like poor sleeping patterns, poor eating and fitness habits, negative emotions, strained relationships and finances, and the list goes on and on. When you make self care a priority, you will find that your life is more balanced, you have more energy, and you are finding that your health, finances, relationships, and everything in between will improve!

Here are my tips for Successful Self Care

  1. Start your day with Gratitude: Gratitude is a big part of living an abundant life, when we focus on things to be grateful for, I believe, that we receive more things to be grateful for.  Find 3 things each day that you can be grateful for and if you can’t think of anything, simply waking up, having a sound mind, and an opportunity to make a positive impact in the world.
  2. Take a Morning Moment: Each morning, I take a moment to reflect on the day ahead, it helps to remove any anxiety about what is to come, but it gives me a chance to plan a head, set my intentions, and remove any negativity. My morning moment typically includes prayer, journaling, meditation, or reading the bible. Try to do one thin
  3. Eat Healthy & Nourishing Meals: The food that you put into your body is the fuel that runs your body and if you are putting junk and crap into your body, you can’t expect to have high energy to run your day.  I personally ensure that every morning my breakfast is healthy and nourishing, because that sets the tone for the rest of the day. Try adding more greens, lean protein, whole grains to your diet and limiting the processed, refined junk food for September.
  4. Fill your brain with Positivity: There is so much “crap” on the news, media, and on social media that can bog us down, but I am challenging you to fill your mind with positivity.  Each day, I read or listen to Personal Development to make sure that I’m developing myself.  You can find a podcast or audio book to listen to on the way to work or while you’re walking the dog, you can read 10 pages of a book, or even watching more positive movies and TV and listening to more positive radio stations.
  5. Drink Water: Hydration is a big part to feeling and looking great, your body uses water for a ton of reasons and a few years ago when I struggling, drinking water was a big part of feeling better.  You should aim to drink half your body weight in ounces of water each day. To spice it up, add fresh fruit to your water.
  6. Move your body for at least 30 Minutes: The idea of being holed up in a gym for hours is not necessary for getting great results, I tell my clients to simply move your body doing anything that gets your heart rate up and that you enjoy, can have the same benefits.  Find a dance or zumba class, go for a walk with a friend, or try a new fitness program. Exercise helps to reduce stress, blood pressure, and increase bone density, improve your mood, and make you feel better.
  7. Spend some time alone: In a time where we are always connected, it’s nice to be able to disconnect and spend some time with yourself to check in with yourself. It doesn’t have to be a long time, even 5 minutes of alone time can help to clear your mind and provide a bit of peace in a stressful day.  I like to sit outside and have a green tea or take a bath for 20 minutes or sometimes I take myself out on a date, yup a movie or dinner for one and just enjoy myself!
  8. Spend quality time with loved ones:  There is emphasis on the world “quality” when you are spending time with your family, friends, spouse, etc, it’s important that you are present in that moment. Solid connection with people, when you are present in the moment, can lift your spirits like none other. So put the phone away, let work be done with for the day (or at least that moment) and focus on the people that you are spending time with.  Take time to share about your day (the highlights), laugh over funny moments and memories, eat dinner together, or lay on the couch and watch a funny show together. Call up a friend and chat for a bit and be focused on enjoying the moment.
  9.  Spend Time In Nature: Nature recharges me and living in San Francisco, with so many beautiful hikes and trails and the bay surrounding me, has done wonders for my peace of mine.  But even if you don’t have access to a breathtaking trail, you can find a nice park or take the scenic route home and roll the windows down to enjoy nature.  One of my clients, before coming into the house after work, she sits on the hood of her car for 5 minutes to simply listen to nature – birds chirping, the insects buzzing.  Another one of my clients can witness the most perfect sunsets in the WalMart parking lot by her house. Find your way to connect with nature and let it recharge you.
  10. End your day with Peace: How you start your day and end your day matter. Ending your day with peace is a surefire way to have a restful night of sleep where your body can regenerate and you wake up feeling ready to tackle the day.  Set a “shut down” time where you turn off the TV, the phone interactions, and other connections with electronics.  Start to unwind and relax. You may want to lay out your clothes for the next day, or create your to do list for the next day so your mind isn’t buzzing about what you have to do, because you can have peace that you have a plan for tomorrow, or simply lay in bed and read a book or do a guided meditation.

Give one or all of these a try for the month of #SelfCareSeptember and see how your life changes!

Diet, Fitness, Healthy Eating, Motivation, Quote, Weight Loss, Workout

Try this goal setting technique to reach your weight loss goals

64186-we-are-what-we-repeatedly-doMany of my clients come to me with very specific goals, like “I want to lose 15 pounds in one month” or “I want to lose my stomach flab by my trip to Maui in a few months”. While I commend my clients for setting SMART Goals, which are Specific, Measurable, Attainable, Realistic, and Time Specific, I often have to have a conversation with them about how “Realistic and Attainable” their goals are. Is it possible to lose 15 pounds in one month? Absolutely. Will it be easy and will they enjoy the process? Absolutely not. Typically, when I lay out the plan of action, their eyes glaze over and they are hit with the reality that the goal they want may require more than they are willing to do to reach that goal in that amount of time.

One thing that I work on with my clients is setting goals that are motivating and actually make them excited to push for. How do I do that? We change the focus from achieving a specific result to adopting a specific habit, which will ultimately lead to their desired results. There is power in forming healthy habits, mainly because once you form those habits, naturally they will lead to results of getting healthier, losing weight, feeling better and more.

When I task my clients to set goals, I give them these specifics and I call them SMART 2.0 Goals: 

  • Specific
  • Meaningful & Motivating
  • Action Oriented
  • Realistic
  • Time Framed

For example, instead of saying, “I want to lose 15 pounds in one month”, your goal would look something like this:

Weight Loss SMART Goal 2.0: I will lose 15 pounds by developing the habit of eating a healthy breakfast and taking my dog on a 30 minute walk every morning for the next 4 weeks.

This type of goal setting provides you with a better aim and focus on developing habits, also it gives you a better idea of what you need to do each day to make that goal become a reality.   You are no longer focusing on the 15 pounds, instead you are focusing on creating a habit to eat a healthier breakfast and to use your dog walking time to be active.  By the end of the month, will you have reached your goal of 15 pounds of weight loss? Maybe or maybe not, but will you be well on your way? Absolutely! Will you feel good about yourself if you are able to make two small adjustments to your daily routine that will lead to feeling better, looking better, having more energy, fueling your body, and spending more quality time with your dog? Absolutely!   If you keep this habit up and make it a lifestyle change, will you eventually lose those 15 pounds? HECK YES!

This type of goal setting is great because at the end of the day you are forming habits that will lead to a healthier lifestyle and the bonus will be the weight loss or whatever result you are looking for.   Aristotle nailed it when he said, “We are what we repeatedly do.” 

If you would like to learn more about how to set better goals to help you achieve a healthier lifestyle, connect with me on Facebook and send me a message. 

Clean Eating, Diet, Fitness, Health, Healthy Eating, Motivation, Quote, Weight Loss, Workout

3 Tips to Sculpt Your Body

Screen Shot 2015-06-13 at 9.48.31 AMHappy Saturday!

Did you get your workout in today???

Here’s a thought: The body that you want is attainable, but it will require WORK! Quick Fixes won’t cut it and will not give you lasting results.

If you want to sculpt your body and really get changes that will last, here are my 3 tips that helped me:

1⃣ Adopt a Clean Eating lifestyle – Aim to eat as much “REAL FOOD” as possible. Eliminate as much of the the processed, refined, and enriched “foods” that are on the shelves. Choose fruits, veggies, lean proteins, and whole grains. For more info on Clean Eating, check out my Clean Eating Guide.

2⃣ Add Strength Training to your fitness routine – Many of my clients believed that doing hours upon hours of cardio would be the answer to their weight loss and body composition goals. It wasn’t until they starting picking up weights and adding it to their fitness routine, that they saw their body begin to change. Building muscle turns your body into a fat burning machine and gives you healthy curves and a killer figure!

3⃣ Adjust your mindset – We live in a “Quick Fix” society and we want results ASAP, but the reality is you didn’t gain the weight overnight and it won’t disappear overnight. Learn to be patient and forgiving with yourself and practice self love though this process. Will it be easy, no, but will it be worth it if you stick it out day in and day out, absolutely!

If you are ready to put in the work to reach your goals, I’d love to work with you in my next upcoming Fitness & Clean Eating Challenge.

To learn more, visit to learn how we can work together!

Clean Eating, Diet, Fitness, Health, Healthy Eating, Motivation, Personal Development, Self Care, Weight Loss

Ditch The Scale & Focus on How You Feel!

On your health and fitness journey, I know that it is so hard and so tempting to check the number on the scale on a daily, sometimes hourly, basis.  But, the reality is that the number on the scale is not a full picture of what is going on.  When we focus solely on the weight loss, we miss out on so many other amazing victories!

In 2015, let’s make a pact not to let the number on the scale define our success. Instead, let’s make a commitment to working out and eating healthy so that we can reclaim our health and reclaim our bodies so that we can look better, feel better, have more energy, and improve our lives. Naturally, by sticking to healthy habits and adopting a healthy lifestyle, our bodies will change, but so will our mindsets, as we become the best versions of ourselves.


Post Workout Wisdom: Physical Fitness is Critical To Your Success

Physical Fitness is a major part of my life because I know how important it is that I am healthy in order to pursue my goals and dreams. I encourage you to focus on making physical fitness a major part of your life! If you are looking for ways to incorporate physical fitness into your daily life, you should consider joining one of my challenges! Email me at to get started!

Clean Eating, Diet, Fitness, Health, Healthy Eating, Motivation, Personal Development, Workout

My Reasons For Trying To Live Healthier

inspiration-3Many people lately have been asking me, “Why are you so obsessed with fitness and health?” I laugh when I hear people ask me this because I don’t think that I”m obsessed. Truth be told, attempting to live a healthier life has been very important to me, because at one point, I didn’t know how much longer my body would be around.

In my early 20’s, I began to notice that my body was not operating at it’s full potential. I started to notice little marks and burns all over my skin that looked like someone burned me with cigars and cigarettes.  My nails, which were normally pretty strong, began to break all of the time.  My hair became brittle and dry and I started to develop dark circles under my eyes. I also began to have severe abdominal pains that would last for days at end.  My stress level was high which lead to constant anxiety & panic attacks coupled with bouts of depression.  I started to develop insomnia and couldn’t function properly. I felt like I had no control over my body and it was doing whatever it pleased.

On top of that, my diet sucked! I was eating anything that I wanted and it was pretty unhealthy – loaded with sugars, carbs, and fats.  I was barely working out and when I tried I could only last about 20 minutes.  This was pretty pathetic because I was once a Varsity Track athlete and cheerleader in high school. I was always fit and healthy when I was in my teens, but once I started working in Corporate America after college, my eating habits and fitness habits took a back seat.

I had to make a change and I started with committing to working out every day at Crunch Gym in NYC. I also had a friend who accompanied me and we kept each other accountable. Soon enough, I was in the gym for a minimum of 2 hours every day after work and on the weekends.  Physically, I began to feel better, I slept better, was less stressed, and my anxiety & depression began to subside.  But I still noticed that my body was still looking like crap – hair, skin, nails – and my stomach pains were not going away.  It wasn’t until I quit my job and moved to Switzerland for a few months that I adopted a healthier diet.

I began to eat fresh fruits and vegetables, cut out the processed foods (that’s a big NO-NO over there), drank more water and herbal teas, and ate more lean proteins.  The changes that happened blew my mind. Within 2 weeks, I had slimmed down significantly, my skin was glowing, and my stomach issues subsided.  I felt like a new person.  I also gave Nordic Walking a try in the mountains to add a new element of physical fitness. The combo of the full body workout and being in the fresh Swiss Air, only improved my well being.

When I came back to the States, it was a bit harder to keep up with the lifestyle that I had adopted in Switzerland, especially since the food manufacturers here try to pump us with junk! So with that being said, it is a bit of a struggle now, but I stick with it. I work out daily with different fitness programs and drink Shakeology everyday, which has helped me with the cravings and making sure that I get TONS of ‘good stuff’ in my body.  I also run my challenges every month to help make sure that I stay accountable to eating healthy and working out, even when I don’t feel like it.  Yes, sometimes I have “cheat meals” or don’t push play to work out.  But I will say that I am much healthier and happier now than I have ever been. On top of that, at 28 years old my body is stronger, healthier, and looks much better than it did at 18 years old.

So, yes, you may see me posting tons of photos on Instagram or Facebook or Twitter of me working out or of my meals.  You may see my posts about being healthy or fitness tips.  But just know that I’m not doing it to show off or brag, I’m doing it because I want to be a part of the movement that will end the nasty trend of obesity.  The only way that I can do it is by leading by example and encouraging others to join me, by helping them to reach their health & fitness goals.  So, I’m not obsessed, I just know what it is like to be unhappy and unhealthy and I refuse to go back to that…ever!

Stay encouraged, folks! Xoxo…

***If you want help with your health and fitness goals, send me an email at Or if you are interested in helping to end the trend of obesity, you can join my team as a Beachbody Coach. Email me if you would like to learn more!