putting yourself first

be selfish

Do you ever feel overwhelmed? Completely exhausted? Perhaps a little stretched thin?

Those feelings are all too common. Trust me. Everyday feels like a race against time to get everything accomplished. Cook dinner, finish homework for both myself and the boys, work full time in customer service, clean the house, talk the dogs for a walk. The list is never ending. Plus, with social media, it is easy to feel as if you need to be living the perfect life.

Unfortunately, trying to accomplish that can leave you irritable and frustrated. Taking time for yourself is so incredibly important. I promise that it isn’t completely selfish.

ways you can put yourself first:

  1. Relax in a hot bath using essential oils and salts.
  2. Turn the music up and dance throughout the house.
  3. Treat yourself to a manicure and pedicure.
  4. Schedule a much needed full body massage.
  5. Purchase fresh flowers to decorate your home with.
  6. Light your favorite scented candles.
  7. Read that book you have been meaning to pick up.
  8. Hit snooze in the morning and catch a few extra z’s.
  9. Roll out the yoga mat and do a relaxing yoga flow.
  10. Take a walk outside and surround yourself by nature.
  11. Visit your favorite store and buy yourself something.
  12. Let yourself be in the moment; enjoy what is around you.
  13. Pour yourself a glass, or two or three, of wine.
  14. Try a something new — restaurant, hobby, etc.
  15. Doll yourself up for the day and compliment yourself in the mirror.

what are ways you would add to this list?

three small changes for big weight loss results


Did you know that I spent a year as a certified health and fitness coach? While I may no longer be certified by Curves or participate as a Beachbody coach, I have quite a bit of experience and knowledge in the health and fitness industry. At one time, I wanted to be and studied to become a dietitian! However, the job field for such a position is rather nonexistent where I live. So business and finance it became.

Plus, having a husband who does bodybuilding keeps me up to date as well!

Three small changes for big weight loss results:

1. Don’t skip breakfast.

A healthy breakfast is linked to so many incredible benefits! Benefits such as controlling weight, lowering cholesterol, and improving daily performance. Eating breakfast can help reduce hunger encouraging you to eat a smaller lunch and dinner. For extra protein, add an egg or two to your morning meal. This little boost of protein encourages lean muscle mass which is more metabolically active.

2. Write down what you eat.

Writing down what you have eaten throughout the day is a great way to hold yourself most accountable. Keeping a food log lets you be aware of what you are eating and when. Doing this can give you a great insight on your eating habits! Plus, knowing your cravings and hunger routines allows you to discover which changes will be best for you.

3. Ask yourself what you want more.

When you are craving something unhealthy, ask yourself this: What do I want more? That piece of cake or a body I feel comfortable in and proud of? Asking yourself this may help you realize that you truly do not need or want what you are craving.

An extra tip: If you are craving sweets, substitute candy or chocolate with an apple. Other amazing alternatives include: dark chocolate, Greek yogurt, baked sweet potatoes with cinnamon, and tea with a hint of honey for sweetness.

lifestyle changes for may

lifestyle changes

Spring has officially sprung in the gorgeous and green pacific northwest! Everyone is taking full advantage of the bouts of sunshine lately. During breaks dozens of people are outside lapping up the vitamin d. To say we are happy is an understatement! In fact, most of us were unsure if it would ever stop raining! (That is mostly a joke.) Seattle even set a couple of records for rain this year.

The month of May is health and wellness month at my work! All employees are encouraged to not only participate but to share the ways that they plan on being healthier. This got me thinking about how I plan on being healthy as well as the lifestyle changes I am hoping to implement this month.

lifestyle changes for may:

one | Taking the stairs. If we choose, we can ride the elevator. However, now that I am back to wearing my Fitbit I want to take the stairs since every floor and every step counts!

two | Drinking more water. Walmart currently has 32-ounce stainless steel water bottles for only $9.99! Even better, it kept my water cold for my entire nine hour day. I plan on picking up one or two more next time I go to the store.

three | Preparing my lunches. There is half a dozen delicious places to eat within walking distance of my work. Unfortunately this means that eating deliciously unhealthy food is way too easy to do. Plus, it absolutely drains my bank account. Packing a healthy lunch will save me money and help me feel more energized throughout the day.

four | Cutting out meat. This is something that I have wanted to try for a while. With May focusing on health and wellness I figured this would be the perfect time to do it.

five | Remembering to take my vitamins daily. Lately I have been horrible at remembering to take my vitamins. This month I am going to set a reminder on my phone for first thing in the morning.

six | Start working out, again. In February I was doing amazing following Kayla Itsine’s Bikini Body Guide! The workouts totally kicked my butt, but they were awesome. Fast forward through March and April and I have not worked out once. Yikes.

seven | Eating breakfast. Now that I am getting more comfortable at my new job, I am worrying less about my wardrobe. (Read: I am no longer changing my outfit a dozen times before leaving the house.) Because of this I can focus more on preparing breakfast and eating healthier first thing in the morning.

eight | Meditating. Along with working out, meditating stopped in February as well. I need to start practicing mindfulness (and yoga) again.

what are some lifestyle changes you would implement?