Get that sleep, #girlieboss!

Did you wake up feeling sluggish?? Most of us can agree, we could all use more sleep. Check out some ideas below to wake up feeling refreshed!! As always, if you have any questions - connect with me on Facebook!  I'd love to help!

1. Drink Tea
Herbal tea can help you relax before bedtime.

2. Read A Book
Meander your way through a favorite book to help power down from a hectic day.

3. Put Away The IPad
The Blue light from the tech devices tricks your mind into thinking it's day, so turn off gadgets 30 minutes before you need to go to sleep.

4. Stretch It Out
Stretching relieves aches, but it can also calm you and prep you for sleep.

5. Meditate
Clearing your mind allows you to drift off to sleep.

6. Hide The Light
Electronics, alarm clocks, street lamps - all of these can prevent deep sleep. Cover up anything that's contributing to light pollution.

7. Take A Warm Shower
A warm bath or shower can soothe muscles; it's also great if you're suffering from a cold or allergies.

8. Exercise
Expend your energy for the day with exercise, and you'll be ready to drift off to sleep as soon as you hit the hay.

9. Eat An Earlier Dinner
Going to sleep with a full stomach can make lying down uncomfortable. Go with an earlier, lighter dinner.

10. De-Stress
Worrying keeps you up; learn to take time out to de-stress - both during the day and before bed - to clear your mind.

11. Put Away The Wine
Nightcaps equal restless sleep.

12. Do Yoga
Besides the stress releasing stretch, yoga helps relax the mind.

13. Don't Nap
Restless sleep makes you want to nap during the day, but it may be just whats keeping you from catching nightly z's.

#FlashbackFriday

Since today is #FlashbackFriday, I decided to share this post. First of all, I can NOT believe that I am sharing this picture. I've shared a before/after picture of myself before but I think that this one speaks even bigger volumes. I wasn't even going to share this picture because I am truly in shock over the person smiling back at me in it...

Many of you know a little about my story, I was overweight! I am open about that and have shared pictures of myself when I was heavier. But what I see & remember about this photo is much more than being overweight; it is my lack of confidence in myself and that I truly let myself go. It is a time when I wasn't even trying to try! I didn't care what I ate. I didn't care what I drank. It's truly shocking to look at this picture because I don't even recognize this person any more. As much as I may not recognize this person in the photo, I am proud of her. Because it is at this point when I decided to become a coach. Although I was probably at my lowest - in physical health and in confidence - I still decided to 'go for it' and started my health/fitness journey as a coach. I knew that my husband, family, and life deserved better. And, I knew that I deserved better. Did I have a perfect body (beach body?)? No. Did I have the confidence to coach? No. But somewhere in that person, I believed in myself just enough to at least try. And I am so thankful that I did! Coaching is not about physical transformations but about the internal. About gaining confidence in yourself, motivating others to do the same, and encouraging everyone no matter where they are in their health journey! It is realizing, no matter how small your inner spark may be, that you are worth it!

Are you struggling with your confidence? Are you ready to make a change - either physically or mentally? Are you ready to help and inspire others all while working on your own journey? Comment below "more info" OR Message me - I would love to connect and share more of my journey and what coaching has done for me. I know it can help you, too!

Life's little instructions....

This is awesome! These instructions on life are given by a 95 year old man, William Snell.  Anything you would add?  Let me know and be sure to say 'hi' to me on Facebook!

🔸🔸🔸🔸🔸🔸🔸🔸🔸🔸🔸🔸🔸🔸🔸

▫️Sing in the shower.🎤

▪️Treat everyone you meet like you want to be treated.

▫️Watch a sunrise at least once a year.☀️

▪️Never refuse homemade brownies.

▫️Strive for excellence, not perfection.

▪️Plant a tree and your birthday.🌳

▫️Learned three clean jokes.😜

▪️Return borrowed vehicles with the gas tank full.🚗

▫️Never waste an opportunity to tell someone you love them.💛

▪️Leave everything a little better than you found it.

▫️Keep it simple.

▪️Think big thoughts but relish small pleasures.

▫️Become the most positive and enthusiastic person you know.💃

▪️Be forgiving on yourself and others.

▫️Say "thank you" a lot.

▪️Say "please" a lot.

▫️Avoid negative people.🏃

▪️Where polished shoes.

▫️Remember other people's birthdays.🎈

▪️Commit yourself to constant improvement.

▫️Have a firm handshake.

▪️Send lots of valentine cards, sign them.

▫️Look people in the eye.👀

▪️Be the first to say "hello".👋

▫️Return all things you borrow.

▪️Make new friends but cherish the old ones.

▫️Keep secrets.

▪️Plant flowers every spring.🌻

▫️Have a dog.🐶

▪️Always except an outstretched hand.

▫️Stop blaming others.

▪️Take responsibility for every area of your life.

▫️Wave at kids on school buses.🚌

▪️Don't expect life to be fair.

▫️Never underestimate the power of love.💏

▪️Drink champagne for no reason at all.

▫️Live your life as an exclamation, not an explanation.

▪️Don't be afraid to say,"I made a mistake."

▫️Don't be afraid to say," I don't know."

▪️Compliment even small improvements.👏

▫️Keep your promises no matter what.

▪️Marry only for love.❤️

▫️Rekindle old friendships.👯

▪️Count your blessings.🙏

▫️Call your mother

▪️And your dad too.

Calling all chocoholics!

Calling all chocoholics!!! This recipe is to die for!!!  SO good!  If you would like more recipes, health/fitenss tips, etc - be sure to connect with me on Facebook!!!

-1 1/2 cups raw cashews
-1 1/2 cup dates, pitted and roughly chopped
-1/2 cup almond butter
-1/2 cup maple syrup
-1/2 cup coconut flour
-1/2 cup unsweetened shredded coconut
-1/2 teaspoon almond extract
-1 1/2 cups dark chocolate chips
-1 1/2 tablespoons coconut oil

Grind the cashews to a very fine meal in a food processor. Add the dates, almond butter, maple syrup, coconut flour, shredded coconut, and Almond extract and pulse until you have sticky ball of dough.

Line a small sheet pan with parchment paper and press the cashew mixture out on the paper, making a rectangle 1 inch deep. Refrigerate the mixture for 6 to 8 hours, until it's firm.

Meanwhile, combine the chocolate chips and coconut oil in the stainless steel or glass bowl set over a pot of simmering water (make sure the water doesn't touch the bowl). Stir the mixture until it's just melted, remove from the heat, and pour the chocolate mixture over the cold cashew mixture.

Return the bar to the fridge and let it cool until the chocolate coating is set, at least one hour. Using the parchment, lift the bar out of the sheet pan and cut it into rectangles.

Enjoy!!!
(Recipe from Gwyneth Paltrow)

10 things you can immediately do to LOVE yourself!

Stop not with the self-hate, self-doubt, and self-sabotage!  You can INSTANTLY start to love your body today with these easy tips!  As always, connect with me on Facebook if you have questions or would like to say hi! 

1⃣ CHOOSE TO STOP: Stop focusing on parts of your body you aren't happy with, stop obsessing over eating the right things, and stop obsessing over jiggly bits. Just stop.

2⃣ YOU ARE NOT A NUMBER: It's time to forget the number on clothing and wear items that fit properly. It shouldn't matter the size it is, but how the clothes fits and make you feel while wearing them.

3⃣ BE NICE TO YOURSELF: Use kind words with yourself daily, taking a moment to look in the mirror and tell yourself how beautiful you are – especially straight out of the shower, first thing in the morning, naked.

4⃣ MOVE YOUR BODY: A body in motion is a happy body. Be proud and thankful that your body has the ability to run, dance, and jump. Some aren't so lucky.

5⃣ THINK FROM THE INSIDE: Your body is an amazing thing and is made up of so many working parts to create your special self. No one else is like you. Take a moment to feel – and appreciate – your whole self.

6⃣ GET RID OF NEGATIVITY: Become aware of your negative feelings and think about where they come from. Do you feel unworthy? Overcome negativity isn't easy but taking it one day at a time leads to success.

7⃣ GET SUPPORT: Buddy up with a friend and make it your dual duty to offer support and love when needed. It helps knowing someone is there for you.

8⃣ STOP COMPARING: for every person you compare yourself to there's someone comparing themselves to you.

9⃣ SURROUND YOURSELF: Spend time with people you like, environments that encourage and support you, and sounds and smells that you love. If you're happy with what's happening around you you will instantly feel pretty good about yourself too.

🔟 FIGURE IT OUT: When you're feeling frustrated about your body, figure out what the real problem is. And it's okay to have a bad day every once in a while, but don't wallow. Sometimes a bad night, I have a lunch, or just an off conversation to make you feel insecure. Figure it out and let it go.