10 Affirmations To Help You with Self Confidence

Everyone needs a little boost of verbiage every once in a while telling them they are capable of anything they wish to accomplish! Words of affirmation to help you believe in yourself are crucial in defining your dreams and feelings of self-worth. If you’re having a difficult time feeling as positive as you should about yourself, read on for these 10 affirmations and daily reminders!

1. You are more than enough.

2. Do what makes you happy.

3. I can do anything I set my mind to, big or small.

4. When I breathe, I inhale confidence and exhale timidity.

5. I love change and easily adapt to the new situations and circumstances around me.

6. I see the good in others and attract positive people.

7. I am doing work that I enjoy and find fulfilling.

8. I fill my day with hope and face it with joy.

9. I am too big a gift to the world to waste my time on self-pity and sadness.

10. My body is healthy, my mind is brilliant, and my soul is at peace.

Take these 10 affirmations and write them down on solid colored note cards. Keep them in your wallet so they are easily accessible when you need them most. Whether you are starting a new job, finishing a project at school, working late hours, or struggling to find your niche in the world, these affirmations can bring the perfect balance of positivity and strength to give you the extra push to believe in yourself!

In Health and Happiness!

Why Journaling is Nourishing to Your Soul

The mind, body, and soul are one in the same. They work fluidly to equip you with the greatest tools you need to be successful, happy, and healthy. What happens when your soul is lacking nourishment? Your body and mind get dragged down, worn out, and weaken. It’s time to revamp your soul with a little journaling!

Journaling doesn’t have to be boring. Part of nourishing your mind and body is ensuring your soul is happy too. Here are a few ways to stay on track to nourishing your soul!

The first step to nourish your soul through journaling is to purchase a journal! Local bookstores will typically carry lined journals as well as unlined blank journals, which are perfect for sporadic thought-jotting entries! It’s all about preference. Choose what makes you happy!

Write in your journal for a minimum of 5 minutes per day. That’s it! Turn on the soft music, grab your journal and your favorite pen, and write what you feel.

Write the thoughts in your mind, project them onto the paper, and gain a perspective that you have been missing out on, a different view into your world. Escape your thoughts, good and bad, and know that your journal is your space, your nonjudgmental ear, and your sacred place. Journaling is soul-food! Feed your soul what it craves- happiness, clarity, nourishment, and peace!

After writing for 5-10 minutes, reflect on your journal entry, send the thoughts away, close your book, and put it up until the next day. Journaling is one of the most effective ways to let go of your problems, release your negative thoughts, and be at peace. Nourishing your soul and sending happiness to your mind will give your body the strength and health it needs to prosper.

What are you waiting for? Grab a journal, a ballpoint pen, and a glass of ice water and start journaling. Your soul will thank you later!



5 Tips To Get More Energy And Achieve Your Goals

Are you feeling stuck in the mud? Perhaps you’re having late afternoon fatigue and aren’t feeling motivated to go to the gym or cook a healthy dinner! If your goals are taking a hit and you’re losing motivation, look no further! Here are the top 5 tips to get you back on track and feeling more energetic to achieve your goals!

1. Make sure you wake up with enough time to get ready without rushing and eat a plentiful breakfast. How you start your day will determine the outcome for the remainder of your day. A rushed, exhausting morning will result in little-to-no energy in the afternoon. Wake up on the right side of the bed, as they say!

2. Sleep between 7 and 9 hours per night! Without adequate rest, your body goes into overdrive and your organs start to weaken, causing overall lethargy and exhaustion.

3. Stay hydrated. Ensure you are drinking 2 liters of water per day! Try fruit infused water to give traditional water a little splash of flavor!

4. Eat balanced, healthy and nutritiously packed meals throughout the day! By eating a balanced meal for breakfast, lunch, and dinner, your body is less likely to feel fatigued and lacking nutrients. Feed your body, don’t starve it! Before you leave your home, pack a small bag of blueberries,  strawberries, celery, or carrots, and hummus for a midday snack or some fresh squeezed lemon water for your afternoon walk! Remember, food is fuel!

5. Ditch the caffeine! It’s a quick fix and has no long-lasting results. By eliminating coffee, carbonated drinks, and “energy boosters” formulated with chemicals, your ability to extract the nutrients from the super foods you consume will amplify. Before you know it, you won’t need that midday energy soda! Check out this article on why you want to ditch soda!

Greater energy and motivation to achieve your goals is at your fingertips! Follow these 5 steps and you’ll be on your way to a happier, healthier, and more motivated you!

6 Strategies for Improving Your Emotional Wellness

With the passing of fashion icon, Kate Spade today, I want to share how depression is a real thing!  And not just depression, post-partum depression is real too.  I experienced postpartum depression after my daughter was born.


What is emotional wellness?

Emotional Wellness implies a person’s ability to be aware of and accept their feelings, rather than denying them.  Emotional Wellness is having an optimistic approach to life, and enjoy life despite its occasional disappointments and frustrations.

According to NIH, Emotional wellness is the ability to successfully handle life’s stresses and adapt to change and difficult times.


Six Strategies for Improving Your Emotional Wellness

  1. Brighten your outlook – It is said that people who are emotionally well have fewer negative emotions and are able to bounce back from life’s difficulties faster. This quality is called resilience. Another sign of emotional wellness is being able to hold onto positive emotions longer and appreciate the good times.
  2. Reduce your stress – Everyone feels stressed from time to time. Stress can give you a rush of energy when it’s needed most. But if stress, chronic stress lasts a long time, those changes become harmful rather than helpful. Learning healthy ways to cope with your stress can also boost your resilience.
  3. Get good quality sleep – To fit in everything you want to do in your day, you often sacrifice sleep. But sleep affects both mental and physical health. It’s vital to your well-being. When you’re tired, you can’t function at your best. Sleep helps you think more clearly, have quicker reflexes and focus better. Take steps to make sure you regularly get a good night’s sleep.
  4. Strengthen social connections – Social connections might help protect health and lengthen life. Scientists are finding that our links to others can have powerful effects on our health—both emotionally and physically. Whether with romantic partners, family, friends, neighbors, or others, social connections can influence our biology and well-being.
  5. Cope with your loss by surrounding yourself with family and friends – When someone you love dies, your world changes. There is no right or wrong way to mourn. Although the death of a loved one can feel overwhelming, most people can make it through the grieving process with the support of family and friends. Learn healthy ways to help you through difficult times.
  6. Be Mindful – The concept of mindfulness is simple. This ancient practice is about being completely aware of what’s happening in the present—of all that’s going on inside and all that’s happening around you. This means not living your life on autopilot. Becoming a more mindful person requires commitment and practice.

To your health and happiness,


3 Secrets to Eliminate Emotional Eating

Emotional eating can get the best of us. We’ve all been there- it starts with the grapes, then the chips, and moments later, you’re immersed in your pantry scavenging for something greasy and emotionally fulfilling.

The problem is, these foods aren’t really fulfilling to our health. Binge-eating can be our temporary get-away, and multiple occurrences of emotional eating can lead to unnecessary and rapid weight gain. I’m here to share my top 3 tools to eliminate emotional eating!

1. It’s ok to feel many emotions, including sadness, happiness, stress, anger, and exhaustion. Learning to accept your emotions is the first step to combating emotional eating. Binge-eating is only a temporary fix to your emotions. By listening to your emotions and finding new strategies to satisfy your feelings, you can eliminate the desire to run to food during a rough patch in your life. When you’re feeling emotional head to the park with your dogs, sign up for a yoga/meditation class, or take up a new hobby. Satisfying your emotions on a deeper level will result in eliminating emotional eating altogether.

2. Only eat when you are hungry! This will take some level of self-control, but with a little dedication, this important step will completely eliminate emotional eating altogether! When you’re hungry, make sure to stop eating when you are satisfied, rather than stopping when you are over-satisfied. Make a post-it reminder on your pantry door and refrigerator if you struggle with remembering your goals. A reminder such as “Only eat when you are truly hungry” can really help to ensure you maintain positive eating habits! Rather than looking for food when you’re bored, call a friend or read a good book. This brings us to our next tool to eliminate emotional eating!

3. Keep your calendar full and ensure you schedule at least an hour a day after work to decompress and enjoy time to yourself for relaxation and your hobbies. Maintaining your relationship with friends will also keep you busy, and provide you with an outlet to seek advice or a simple listening ear. Staying busy and taking care of yourself will ensure that instead of spending your time being bored, you are stimulating your mind and soul with things that are emotionally appealing! Join a new gym, sign up for classes at your local yoga studio, learn a new hobby, paint abstract works of art on canvas, or go for a run! Journaling is another great tool to get your emotions out on paper rather than in the pantry! Find your deep rooted fix to combat the emotions you are feeling, eliminate binge eating and unhealthy weight gain, and feel better all-around!

In health and happiness

How To Eliminate Distractions From Your Life

Life is full of distractions! Between our cell phones, computers, tablets, television, social activities with friends, and shopping centers, it’s easy to become distracted and lose focus of your mission and goal at hand. Follow these steps to eliminate distractions during periods of focus.

1. Set an allotted amount of time each day to dedicate to your health, wellness, and goals. Ensure you complete your tasks for the day before engaging with social media, outings with friends, or finishing the last season of your favorite show. By having a specific time each day to finish important tasks, you are establishing a routine and maintaining your level of commitment; therefore, keeping you focused.

2. If your cell phone is a major distraction at home and in the workplace, place your phone on airplane mode during these times. Give your family members a work number to contact you in the case of emergencies. By shutting down the notifications and conversations at specific moments of the day, you

3. Find a quiet place at home to study or work on your business. Close the door, turn on some light music, and make sure to have plenty of lighting. Dim lighting can create irritability and tiredness. If you’re finding that you are feeling tired, drink a glass of ice cold lemon water and evaluate how you’re feeling. If you’re still exhausted, it might be time to put your tasks to the side and get some rest.

Distractions can get the best of us. By learning to combat and refocus your energy on the tasks for the day, you’ve committed to eliminating the distractions from your life! After you’ve completed your tasks for the day, you’re in the clear to relax, participate in yoga, meditate or binge watch your favorite show!

In Health and Happiness,