Lifestyle

Joys of Journaling

February 5, 2021 By Rosie 7 Comments

Journaling offers so much joy because it releases you from holding everything inside.

If I told you journaling could could change your life… would you make a commitment to a practice?

It might feel scary at first to put your authentic thoughts to paper. I mean what if someone read your deepest darkest thoughts? I remember as a teen, my Dad would give us a new dated journal every new year, where we could record our daily events. I was petrified of that thing so I kept it very simple, only listing things I did for the day. Heaven forbid, I would dare collect my innermost feelings and thoughts in a place where I could be discovered.

As I got older and more mature, my journals evolved with me. It became my best friend, my confidant, my healer, my voice. It was a safe place for me to process through lives ups and downs, to ask for guidance and to receive answers. It was literally a life changer for me. I give credit to my journal practice for helping me clear my darkest issues.

Journaling helps you calm down and dig deep. When you take pen to paper something magical happens. As we sit and write, we settle down, we calm down and we center in. Through our own words we find answers, a place to sort things out, clarity and focus.

The very act of free self reflection is a letting go that helps us feel less cluttered, less stuck, more clear, more centered. It opens up doors you never thought possible.

Have I convinced you yet?

Okay so here’s more. Health benefits include reducing stress, lowering blood pressure and strengthening your immune system. As a spiritual tool, it deepens your spiritual connection, releases your creative flow, organically improves your writing style, frees up your self expression and opens up your throat chakra.

No matter where you are, the best way to start is actually anywhere that feels right. There are no rules and no one is judging your journal entrees. A consistent practice is the key to reaping the delicious benefits that journaling brings.

Buy yourself a beautiful notebook, make yourself a cup of tea, and look upon those empty pages as an opportunity. Free yourself from situations that weigh you down, circumstances that hold you back, questions you want answered, or anything on your mind.

Journaling is freedom from all those things you’ve been holding in side.

There are many forms and styles of journaling so you’re certain to find a style that fits you well.

Here are just a few of the many styles you can experience:

1) Wake Up Journal

I’ve noticed when I journal as soon as I wake up and I’m not fully awake that many great ideas get born. Before I’m involved and distracted from daily life things and my thoughts are free to flow, they come out without resistance. This is a great time to let your creativity grow.

2) Good Nite Dump Journal

I’ve noticed that a journal by my bedside aids in a peaceful nite sleep. You don’t want to clog up your sweet slumber with thoughts floating around in your head. Before I retire for the night I dump all the things on my mind and all the things I’m worried about doing the next day. Right there in my journal and out of my head so I can rest up.

3) Gratitude Journal

I’ve noticed that the more I am aware and take note of all the good that is in my life the more grateful I become and that’s always a good thing. Keep a designated Gratitude Book and jot down what you’re grateful for as a reminder.

4) Question Answer Journal

I’ve noticed when I am bothered about something and need an answer, I can get it from my journal. I write the question on top of the page and in silence close my eyes and write what comes. This is also a way to speak to your guides, your source, to God. I trust the answer will flow into my pen and onto the paper and it always does.

5) Sacred Soul Journal

I’ve noticed that waking up in the wee early morning hours is a sacred time. While everything is still still, I sit up in the dark, not fully awake, grab pen to paper and just let it flow. This is a time when your ego hasn’t kicked in to involve itself in your writing. What you get here is raw goodness and deep stuff. It’s one of my favorite ways to clear things up and deepen my spiritual connection.

6) Specific Category Journal

You call it. Category journals are super fun and a great way to discover more about yourself. What do you want to compile all in one place, what do you want to notice, what do you want to explore, what do you want to create? Category Journals are perfect for that thing you want to focus on. Imagine a Creative Journal, an Idea Journal, an Inner Child Journal, a Nature Journal, Your Life Journey Journal, a Sketch Book Journal, a Prayer Journal, a Dream Journal, a Travel Journal.

Make journaling part of your life habits and watch the magic begin to happen for you!

P.S. If you’re ready to dig in and get going, come join me in a weekly “She Journals Club”

P.S.S. If you’re really a journal lover like me, you might want to make your own. I teach you all you need to know in my Journal Creation Course. You can make them for yourself or for your clients/customers.

If you would like to start out with guided journals, check out my I Am Spiritual Journal and my Naked Truth Self Love Journal.

Let Your Word Be Your Guide!

January 14, 2021 By Rosie 3 Comments

Chances are, you might have ever so slightly slid or even slam dunk fallen off your recently created, best intended, new years resolution. Don’t worry, I’m not beating on you for it. As a matter of fact, according to U.S News & World Report, you’re with a lot of other people. The failure rate is 80%, and most lose their resolve by mid-February, which is exactly why I’ve got a solution to your broken resolution.

Several years ago, I resolved to end this ridiculous idea. Why would I set myself up knowing that the odds are massively against me?

I replaced it with a new practice called “Word Of The Year” or “WOTY”. It’s a kinder, gentler, and I would argue, more powerful change agent that keeps you going throughout the year — making remarkable changes in your growth and attitude.

What’s in a word ?

Your word represents an idea/ feeling that you continually rise up to. Your word is kept top and center of all your actions and decisions throughout the year. What’s cool is that your word adjusts to each particular situation and different circumstance that comes along in your life.

Why I chose my WOTY

Truth be told, my word this year was exactly that. TRUTH. It’s the word that kept coming to me and so I decided it would be given the place of honor for 2021. Once you see how my word will fit into my life, you’ll see for yourself how to uncover yours.

My WOTY reminds me that my focus and my goals all lead with truth. It means that I will choose truth, being always mindful that I speak my truth. That I know the ultimate truth, which enables me to further my relationship with God. That I will seek the truth and not be blindly led my news or gossip. That I will allow others to experience their truth without judgement or trying to talk them into mine.

Wow, right? I know, it’s so expansive. My word has deeper legs than any single resolution I could have made. It’s easier to navigate and keep working with. It’s fun because I can watch myself learn and grow from it and can apply it directly to each life scenario I encounter.

How to chose your WOTY

So here’s what you do.

First reflect on it –

You can do this by visualizing what your perfect day feels like. What is your morning routine, how do you feel while you are working, how do you feel throughout the day? Think of a feeling (what you would want your perfect day to feel like) and look at words that match your feeling. Make a list of the world that speak to you. For example you can make a list like this:

action, balance, integrity, health, simplicity, peace, creativity, grace, patience, joy, fun, focus, growth…

…you get the idea. Use your feelings and look up words that represent it. Words you can aspire to and have fun with. Circle 2-3 words that jump out to you.

Second meditate on it —

Place yourself in a relaxed state. Set the scene with soft music, candlelight. Close your eyes and let your intuition flow. Let it do the work. Which word will be yours this year? Ask yourself what feels right, exciting, even a little scary? (and don’t worry, you can pick 2 if you’re really fond of them) This is a great way to practice your intuitive guidance – so let it lead the way.

Why it works

It works because it’s simple. It’s doable and it’s actionable. It’s fun and easy to keep your word with you.

Here are 5 fun and effective ways to keep your word:

1) Post it – You can write it on a post it note and stick on your refrigerator, bathroom mirror and computer. I like to make it into a book more.

2) Book Mark it – This is my favorite. I cut a piece of pretty paper to bookmark size, write my word, decorate with images and laminate it. You can do this at staples or your can purchase your own laminator. Big tip: I bought a laminator years ago for this very project. You can turn this WOTY idea into an annual family new year project

3) Frame it – My daughter does this every year. She writes her word, and the definition along with it – so she’s super clear on her goal – puts her frame front and center in her home so she sees it everyday.

4) Bead it – One year I even made a beaded bracelet with those alphabet beads you can find at the craft store. This is super fun, because your arm is never far from you. If you don’t want to involve yourself in making your own, there are companies out that there will do this for you – check out ETSY.

5. Rock it – Paint your word on a rock. Use your rock as a paper weight for your dest or decoration for your dresser.

The point is you want to make your word your point.

Your WOTY is expansive. It has the meaning you give it and can be applied to all areas of your life – remember the example I showed you with my truth.

It becomes the foundation you build upon. Unlike a resolution which is specific and sometimes narrowly focused, your word grows with you. You’ll find it less restrictive and you won’t throw in the towel on it. You can use your word in your daily meditation journaling or as a mantra to keep you focused.

Don’t sweat that it’s not the beginning of a new year at this moment or that you need to wait for next new year’s eve to hit go. Right now is the perfect time to begin this fun new practice that will take you thru the rest of this year feeling focused and good about what you’re up to.

Your assignment if you choose to accept it – Keep your word and use your feet (aka take action).

Sit Down & Shut Up

May 7, 2020 By Rosie 1 Comment

Don’t worry, I promise it’s for your good.

At the risk of offending you with the bold offer to “sit down and shut up”, I am taking this opportunity to pass along the idea that doing this one thing daily will change your life. Yes! Doing this is that important to your health and wellbeing!

If I was being gentle with the request, you might not hear me loud and clear. And I want you to hear this. I could rephrase and say “find a few minutes, sit, meditate, go within”. And you might respond with a ” Yeah but….. don’t have time, too busy, can’t do it, too hard.

What if you tried it?

Sat down. Shut up. Every day for at least for 5 minutes.

You get that. It’s easy. Right?

This simple act is a actually a meditation practice.

What’s cool about sitting down and shutting up, is that you can’t do it wrong, you can’t mess up. Because there is no right or wrong way to do it, you can drop the excuse that you suck at it. You can drop the excuse that you don’t know how to how to do it.

Sit down in stillness, “be quiet” and allow it to grow, expand and develop into “whatever it will” without judging.

What’s so good about meditation?

Meditation has been proven to reduce stress, relieve anxiety, calm you down, center you in. It enhances your creativity and your intuition. It hands you answers. Yup. I said that. You will get answers when you are still. In our daily rushing around, we can’t hear anything but those chaotic voices in our heads. Sitting down in silence gives you the space to hear your Divine inner guidance talking to you. It’s really quite amazing.

I took a meditation certification.

I learned that there’s no right way. There are many ways. And the best way is going to be the one you actually do.

Finding your flavor of mediation is all it takes. Now there are going to many out there that say you should do it their way, but no. I say do it your way as long as you do it.

You can sit on the floor, sit on a chair, lay down on the floor or on the bed. You can be silent, or listen to music or a soft voice guided meditation.

I hear you. I really do. Even though I took the course, and I know the benefits because I’ve experienced them, I sometimes find resistance to it, saying those exact same things you’re thinking, I don’t have the time and yada, yada.

We’re so weird!

I mean really ! Why the heck would we resist something that would make us feel better all around? It is uncomfortable to sit still while we know that as we’re trying to sit still, our minds are not sitting still. Our mind continues to go a million miles a minute.

Then we get stressed from trying so hard and we think we’re doing it wrong. Frustration ensues. The way around the drama, is to take it slow – and not worry about what happens. Focus on your breath or an object in front of you, or a mantra.

Oh and trust me, your mind is still gonna try to pull away from that, but keep gently pulling back to your breath, object or mantra. That’s why sitting down and shutting up are an art and a beautiful practice. You will get better every day and every day you’ll be creating something new and different.

Drink your way into it

Tea is a beautiful place to start drinking your way into it. Mindfully sipping a warm drink is a huge dose of self love. And yes, it counts towards your meditation practice because if it’s good enough for the Monks, it’s good enough for us (*wink *wink). Sipping tea became common place for Buddhist Monks – they wash their face, their hands and drink tea. They use tea as a means to cultivate mind and body. We can do that too –

in a beautiful sacred space,

in your favorite china cup,

with you and the Divine,

creating a quiet time for peace, pleasure and joy to fill your heart and soul.|

I love these 4 recipes for warm yummy drinks – and of course you can always use your favorite go to tea. And there you have it – the space and place to slow down, shut up, sip, savor and surrender.

Peppermint Hot Chocolate

This yummy drink is make with:

1 cup almond milk
1 date
1 peppermint tea bag
1 tbsp raw cacao

Warm the almond milk, date and raw cacao to a soft rolling boil. Remove from heat and add tea bag. Let it steep for 5 minutes and serve.

Pumpkin Hot Chocolate

If you are desiring smooth, creamy and warm, this is the one!

This yummy drink is made by mixing and warming these few naked ingredients:

1 cup almond milk
1/4 cup pumpkin
1 tbsp raw cacao
cinnamon

(sweeten with stevia or you can add on date while heating this on the stove. And then you can eat the soft gooey date, right before pouring your drink into your favorite china cup)

Warm Pumpkin Cream

1/4 cup pumpkin puree
1 cup almond milk (hemp, rice, cashew or any nut based milk will work perfectly)
Optional sweeteners (stevia, raw honey or a mejool date soaked while boiling as in the above Hot Pumpkin Chocolate)
cinnamon (sprinkled on top as desired and stirred with a cinnamon stick)

Tumeric Latte (aka Golden Milk)

And this one is one of my absolute favorites. As you sip your Golden Tumeric Latte, remember the golden opportunity that going within offers you. You’ll feel the health benefits as you sit this one. It’s anti-inflamatory, improves memory and brain function, anti bacterial, anti viral and lowers blood sugar. So there you have it. You’d actually be multitasking (in a good way) while sipping on this in a meditative state.

Feel free to share this graphic. I’ve got to say, from my personal experience, allowing a time for “slowing down, going inside, and checking in, has been a life changer – changing my relationship to myself and my relationship to the world.

(Pick up your free gift – Self Love Guided Meditation here)

Give it a try, experience these ideas for your self, and please share what changes come up for you in the quiet corners of your mind,

Hugs,

Choosing Growth Over Comfort

September 7, 2019 By Rosie 26 Comments

When was the last time you did something that scared you… something outside your comfort zone?

Today, I’m having an OMCZ kinda day. That’s short for “Outside My Comfort Zone”…

I’m finalizing the edits on my online video course where I teach entrepreneurs how to create a card deck. I’ve done a fair amount of uncomfortable things in my life and after many years of working it, got a good grip on being able to feel the fear and do it anyway.

But damn!

That little bugger of an ego, is quite tenacious and persistent.

The ego is the part of us that is invested in keeping us small and scared. You’ll know it’s showing up when you hear it’s incessant voice in your head, the one that tries to convince you how you can’t do something. And it talks some crazy sh*t…

Although my course subject is one I’m really good at, one that is very familiar to me, one that comes really easy to me, I still have that dang voice talking nonsense.

It doesn’t care about the truth. It’s only interested in how you can’t. It happens to be worried that my course is too long or too short, or too good or not good enough, or too much information or not enough information. It’ll say things like, “What if people don’t buy it and what if they don’t like it?”.

OMG! What if they hate it?

OMCZ! You see the drama we create for ourselves.

As if that wasn’t enough on my plate, I signed up for another competition this week.

NO! NO! It’s not another bodybuilding figure competition. I’ve done that twice already and I think that might be enough for one lifetime. (Ok! If you’re curious, I’ve posted the picture at the bottom for you)

This competition is called Stretch Yourself Challenge.

My business coach Kelly McCausey has been holding this challenge for the past 10 years. This is my first year stretching myself and building my content marketing muscles.

Participants choose from 15 challenges that must be completed within 30 days. It’s a competition where you compete against the weight of your own limiting beliefs. She’s made if fun by dangling yummy prizes!

Once again, the goal is to stretch beyond what you usually do. Another push out of the comfort zone with the ultimate goal to grow yourself and your business.

And what is comfort anyway?

Just as an FYI, growth and comfort cannot coexist.

Given that option, I choose growth. Unless your talking shoes – then comfort always wins.

Anyway, I’m inviting you to see where you are willing to do something scary, step it up, stretch OYCZ (outside your comfort zone), so that you can grow.

Whether you have a formal competition you can enter, prizes you want to win or even if and especially when no one is watching – can you stretch yourself, step in what might feel uncomfortable and embrace the growth?

With that question on your mind, you might start hearing that voice chime in, whispering unsweet nothings. You might here things like, you never finish anything, why start now, it’s too late, you’re not good enough, you don’t have the money, you don’t have the time, you don’t have the support and blah blah.

I’m not ready to let any small talk stop me — not this time and not anytime — because I know it’s just a trick.

This is what I do to get myself out of a situation where I’m being pulled away from what I know is good for me.

I practice my core principle of “FALL IN LOVE WITH THE IDEA”. In this case, that looks like my card deck course helping hundreds of heart centered authors, speakers and coaches get their message out into the world in a fun and beautiful way. I’m also falling in love with the idea that my Facebook Live (the one I chose for Kelly’s Stretch Yourself ) will be super fun and informative and that I’ll be the winner of that prize I’m wanting.

So I focus on that.

I let the ego play its game and then I thank it for sharing. Then firmly tell it, “I’m not interested in why I can’t” and explain that “I’ve fallen in love”.

Then somehow magically, my heart begins to lead the show, allowing opportunity, possibility, excitement and fun to show up all around me.

What are you willing to stretch yourself with ? Are you willing to allow your heart to lead your show?

xxoo,

PS. Sure! Go ahead and try my technique and see how it works for you. I’d love to hear about your experiment.

Here I am at 53… super proud of myself for stepping it up and OMCZ for this one!

What to Do When You Have to Give Up Coffee

June 14, 2019 By Rosie Leave a Comment

What if you had to get off of coffee?

No friggin way!

That’s what I said to my holistic nutrition doctor, when he said, “You have to stop drinking coffee”.

So let me be clear before I tell you the rest of the story. I’m not trashing coffee or telling you to stop drinking coffee. I love coffee.

There is something about the ritual of every morning. The smell. The being served coffee in bed on the weekends :-). That is all cool.

But it didn’t stop there for me. I found myself with a cup of coffee in my hand all friggin’ day long. Morning into the afternoon into the evening. I would be the first to tell you that I was not addicted, because I thought I could stop whenever I wanted to, however, I didn’t stop,

until…

my blood work came back showing adrenal fatigue and gut issues that were obviously not helped by my obsessive consumption of caffeine. Too much of anything is just too much.

These results didn’t sit well with me as I am super conscious of what and how I eat. So my “no friggin’ way” turned into “okay” once I had clear evidence in my face. In my face also was the fact that I was being abusive with coffee, not using it as a treat or something very special.

My “okay” then turned into, “I am officially choosing to not drinking coffee”.

It’s been 4 months now and I am good with my decision because I’ve found new things that I love to fill it’s place…

So many of you have been asking me how I did it. So here the big reveal.

How did I stop drinking coffee?

I must say that the Universe helped me out here. I wound up with a lovely little cold simultaneously coming along as I made my decision to stop. Losing my appetite and taste bud ability for 3 days, gave me the opportunity to stop right there. Already feeling crappy, I barely noticed the caffeine withdrawal added on top of it. However, I don’t recommend catching a cold to stop your coffee addiction. You can eat more greens and start with a substitution of something warm and yummy to replace it. Stay steady and you’ll get thru it nicely.

What’s a good replacement ?

Let me warn you first. Ignore the word “mushroom” if you have a preconceived notion that mushrooms are yucky or you don’t like them. Trust me you don’t taste any mushroominess in these lattes. You do however feel the health benefits of these medicinal babies throughout your body after you sip one down.

So here’s what happened. I accidentally came upon this most amazing product as I was ordering my coffee one day at the Whole Foods coffee bar. I saw a little envelope that caught my attention, purchased it and took it home. I had forgotten about this little packet until I was looking for a substitute and then I did my taste test and research.

Four Sigmatic is a superfood company founded by a group of Finnish Funguys. They use functional mushrooms and adaptogens by incorporating them in mainstream products like coffee, tea and cacao. Founded in 2012, they came to U.S. in 2015.

The company is super cool and the products are superfood. They have many products and I haven’t tried everything. Yet. I am sharing the Latte collection that I personally have tried.

Not an addiction but an addition.

I’m pretty certain you’ll be a fan even before you taste it. Once you know the health and beauty benefits it’s a no brainer. You’ll not just want to use these products as a replacement but to add them as a standard in your diet.

Here’s my opinion.

This one I love love love… my fave hot chocolate. So so dreamy and with benefits like reduced stress and relaxation, what’s not to love!

I’ve mixed it with water and also tried almond milk. The almond milk version is super decadent. Your nightly ritual is about to get an upgrade with this hot cacao mix of reishi. Reishi is one of the world’s most studied mushrooms that’s been shown to help support sleep and occasional stress. Reishi is so esteemed that in ancient scroll paintings, it’s often depicted as the “bridge between Earth and Heaven”.

Other nicknames for this regal fungi include “mushroom of immortality,” “mushroom of spiritual potency,” and “rule of herbs”. I mean, come on… it’s a drink fit for a Goddess.

This one is my 2nd fave as I can go anywhere and have a green matcha latte with absolutely no fuss… All I need is some hot water and I’m good to go.

This one is great for hanger pains…either before or after meals.

The mix is ceremonial grade matcha with smooth coconut milk, gut-supporting maitake mushrooms, and superherb moringa. You just add the hot water.

No judgement here! If coffee is working for you, really honestly working for you, do coffee. And if you’re unhappy with your coffee relationship for any reason, change it up. Either stop altogether or cut down by adding some of these gorgeous options into your drinking repertoire.

What’s the magic?

The magic is in the mushroom……

REISHI for stress and sleep – if you have occasional stress and difficulty sleeping, reishi mushroom can help you relax and get a good night sleep.

CORDYCEPS for energy and performance – cordyceps is an adaptogen, not a stimulant, so it helps you produce and maintain steady energy levels. Where coffee can give you an energy spike, followed by a crash; cordyceps, on the other hand, helps your body produce its own energy.

CHAGA– antioxidant properties – chaga mushroom can help support immune functions. It is called the king of mushrooms. You’ll find growing naturally in the wild and it has antioxidant properties.

LION’S MANE-brain & nervous system – lion’s mane is an all-natural cognitive enhancer. It has been shown to support memory and concentration.

Here are my 4 top reasons to drink mushroom lattes.

Health – Medicinal benefits of mushrooms are too many to name for this short blog post (see above as a start) and check out Four Sigmatic website for more info on how mushrooms support and enhance your health.

Beauty – Beauty from the inside out is what mushrooms can offer you. This golden latte with shiitake mushrooms and turmeric will have your skin glowing. One of the most underrated mushrooms for skin, shiitake has been used for centuries to support full body wellbeing. Paired with turmeric’s potential antioxidant properties, this delicious mix supports the skin. Cozy up with a cup, and your inner glow might have you skipping right past the makeup department.

Deliciousness – Yum ! There are many different flavors so you’re best to experiment and see which one flavors you prefer. I love the chocolate latte. It definitely feels like a warm hug.

Ease – Take the packets with you and at anytime of the day, or most anyplace you are, you can find a cup of hot water to mix it with. Since these lattes are filling, they’ll sub in nicely as a snack or pick me up. I even made myself a chocolate chai latte on the plane ride to Sedona.

Enough said. Let your tastebuds do the talking.

Four Sigmatic is chock full of yumminess. The Funguys at Four Sigmatic have made consuming mushrooms and superfoods delicious and super easy to do with their with their cacao’s and elixirs. Simply add products to hot water, mix into your smoothies, shakes, add to one of your favorite recipes or try their recipes.

I haven’t gotten around to whipping up any recipes yet, but this recipe is a keeper and next on my list. Reishi Cacao Taco’s. I mean seriously !!!!

CLICK here & search under recipe tab for Reishi Cacao Taco’s

I’ll keep you posted on the results. And please keep me posted on yours. Share with me what you think of these wonderful new lattes and elixirs and how you are using them.

Happy sipping!

Psst. You know how that I only promote products I love and use myself. Because I am a raving fan of Four Sigmatic, their message and their products, I want to share what I discovered with you. Just so you know, I have partnered with Four Sigmatic to spread the word and I do include an affiliate link in this blog.

Seven Simple Steps for Springing on Self Care

March 4, 2019 By Rosie Leave a Comment

It’s time to Spring on some self care!

Let’s be real. Winter can knock your socks off and throw off even the most well intentioned plans of maintaining any form of self-care. Yes, this is really us… Roc and I … in our favorite winter position.

I’m just not a fan of the cold. I find myself asking winter after winter, why am I living in the north east.

Even if you are somewhat fond of the crisp cool air, your thigh high leather boots, and pretty falling snowflakes as they brush past your window, things feel more difficult on colder, darker, wintery days.

So it’s been a few months now tending towards cozying indoors, cuddling up with less activity, a little (and a lot) more snacking, and skimping on the self-care. You could be experiencing dry skin, chapped lips, pounds up and mood down.

By the end of February, I’ll admit, I’m a cranky house potato.

So what are you going to do to add in some much needed self caring?

Open up the windows and let the light in. Start adding back those self-caring rituals that slowed down during the winter months.

Here are 7 simple and easily implementable steps to shake the winter from your bones and welcome spring with your best foot forward. I’ve even added in a *super easy* option where available. You’ll be left with no excuses for why you can’t pull your self-care off the couch and spring them into practice.

1. Drink a celery juice daily for a week (or longer) – Make your own celery juice by adding 5 stalks of celery and 1/2 fresh lemon into your juicer. A decent juicer (like the Breville) costs as low as $120. If investing in a juicer is not ideal, visit your local health food store, or a Whole Foods and have them make one for you. Studies show that celery juice can reduce inflammation and boost cardiovascular health. The perfect antidote for rebooting out of flu season. Celery is also easy to juice, inexpensive to buy, and the stalks have a great shelf-life in your fridge so you can stock up.

Finally the *super easy* option: drive to Trader Joe’s and stock up for the week on their already bottled cold pressed green juice (with super fabulous clean ingredients of kale, spinach, apple, cuke, celery, lemon and ginger) for only $3.99.

2. Get outside daily – Dress weather appropriately and get your butt outside. You can find 15 minutes to move your body. One strategy I have used is to set my phone timer for 8 minutes and walk. Once the timer goes off, I turn around and try to make it back in 7 min! Shaving a minute off is a fun way to hold me accountable for a “brisk” walk. Check out the trees and breathe deeply. Take some inspiration from Albert Einstein who said, “Look deeply into nature and you will understand everything better.” If you’re doubting that 15 minutes could matter, scientific research suggests that even a small amount of exercise – like that 15 minutes a day – could lower your risk of depression.

3. Breathe lavender nightly – Helping you relax and fall into a restful sleep, lavender has been found to help increase slow wave sleep, slowing heartbeat and relaxing muscles. It’s soothing and calming properties reduce stress making it’s use a perfect bed time enhancer. Simply add 5 drops of lavender to a diffuser and turn it on when you get into bed.

I am an essential oil girl- I love the stuff. The difference on the nights I use my lavender and the nights I don’t, is a difference in a good nights sleep. The stuff feels magical.

The *super easy* option: put 2 drops of lavender into your hand, rub your hands together, cup your hands around your nose and inhale. (be sure to use a top grade essential oil)

4. Put your feet first (at least) twice a month – Reflexology, pedicures…ahhh!!! Book the appointments. The *super easy* option: do it yourself by taking a small pail or tub filled 1/2 way with warm water. Adding in 1/2 cup epson salt, 1/2 cup baking soda, 1/2 cup apple cider vinegar, 3 drops of frankincense or lavender essential oil and your feet and you’ve got a luscious treat!

5. Close your kitchen by 7 pm on weekdays – Closing down the kitchen at 7 pm is simple and super effective way to reduce unnecessary caloric intake. The after dinner snacking and picking adds up, potential an upwards of 200-500 extra calories a day. Snacking can become ever more mindless when we are distracted by the latest Netflix saga. If you stop the mindless evening snacking, you’ll be shocked at how those uncomfortable pounds fall away. Your body will also appreciate not having to work overtime to digest food while it’s shutting down for the nite.

6. Say grace before every meal daily – Regardless of your practicing faith, we can all agree that two or three words silent words of gratitude or a heartfelt prayer prior to eating can help improve your mental space. This serves as a daily reminder of how blessed you are to have food to eat as well as a loving send off to the food you take into your body. And it slows you down… a little reminder for more mindfully and lovingly feeding your body.

7. Take fifteen minutes of “You time” daily – “You time” can look different to everyone. It can look like drawing, doodling, listening to your favorite music, reading a book, or even just sitting in silence. You choose! However, do something that has no obligation to work or family — just for you. Give yourself the space to just be free.

So easy! I know you can commit to incorporating some or all of these things on a consistent basis. You will feel amazingly better bringing your new habits into the new season. Use this as a reminder that with most of the winter in our rearview, it’s a great time to reinvest in practices of self-care.

I’d love to hear what worked for you and what rituals you’ll be springing on! Please comment below.

Much love being sent your way,