Morning Routine

A morning ritual sets the tone for your entire day. Here are some suggestions to help start your day on the right foot:

Don’t hit snooze (more than 2x). I don’t want to get into the habit of delaying or putting things off. So as soon as my morning alarm goes off, I try to get up right away. If I’m feeling extra tired, I’ll allow myself to hit snooze, but no more than twice. This trains me to be disciplined rather than taking the easy route.

Make your bed. Why is such a small task such a big deal? Naval Admiral William McRaven, said it best: “If you make your bed every morning you will have accomplished the first task of the day. It will give you a small sense of pride and it will encourage you to do another task, and another, and another. By the end of the day, that one task completed will have turned into many tasks completed. Making your bed will also reinforce the fact that little things in life matter.” 

Journal. Grab a notebook and take a moment to jot down the following:

1. Three things you are grateful for.

2. Three affirmations (I am healthy, energetic, determined, etc.).

3. Three positive things you are expecting from the day ahead.

It will only take a few minutes, but this activity sets your mind up for a positive and productive day.

Drink water. Your body has gone many hours overnight without water, so it’s important to hydrate upon waking. For an extra boost, try warm water with a squeeze of fresh lemon juice to kick-start your digestive system and support your liver.

Meditate. The morning is the perfect opportunity to take some time for YOU before your busy day begins. Even if just for 5 minutes, find somewhere quiet to sit, listen to relaxing music or a guided meditation and breathe. You can meditate on a mantra or Bible verse that brings you a sense of peace that you can carry with you throughout your day.

Get moving! I get it; we aren’t all morning people, but try to do a little something to get your blood flowing first thing in the morning. Whether a strength training session, a walk, yoga or simple stretching, movement = energy.

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The Power of Your Thoughts

When trying to get healthier or improve an area of our lives, we tend to focus on our actions first. We exert will power to change our behaviors, but then wonder why we can’t stay consistent and why we “self-sabotage.”

I find that most of my clients know what to do to get healthier, but they struggle with consistent execution. I’ve been coaching for 10 years and have noticed a common pattern among nearly all my clients: your thoughts make or break the execution of your goals. So how do we get our thoughts to support us in the pursuit of our goals?

1. Define your WHY.

Why do you want to get healthier? What is your internal motivator? I recommend that your “why” be based on something deeply personal and meaningful to you, such as “I want to run a marathon” or “I want to be healthy for my kids,” rather than an external motivator (ie: what other people think of you). External motivation is often short-lived and unfulfilling, but meaningful internal motivation will fuel you as you work towards your goals.

2. Let your WHY guide your thoughts.

There is a big difference between the thought:” Ugh, I have to exercise today” and “I’m choosing to exercise today because I want to keep my body healthy and active.” The first thought discourages you and the second thought supports your efforts. I don’t know about you, but I’d prefer to have a constant cheerleader in my head rather than a negative Nancy. Keep your thoughts in check and make sure they’re aligned with your WHY.

3. Take consistent ACTION (despite what you feel). If we only did the things we felt like doing, we’d all be in trouble. Motivation fluctuates and you’re not always going to feel like putting in the effort. Take action towards your goals despite how you feel. You’ve made a commitment to yourself, and commitments should be kept. Remind yourself of your WHY and go out and get the job done!

Choose thoughts that empower you > Take daily action towards your goals > Those consistent actions will turn into habits > Your habits shape your life.

#nourishedwellness #nourishedforlife #mindset

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Building a balanced meal

While Keto seems to be all the rage right now, I find that eliminating or severely reducing any one food group not only makes that particular diet difficult to sustain long-term, but can also complicate your relationship with food. Telling yourself you can’t have something often increases your cravings for a particular food, and sets you up for a “pass” or “fail” test, which can lead to feelings of guilt.


There is a ton of conflicting and confusing nutritional information leaving many unsure of which direction to take. I find that staying away from any extremes is the safest place to land. 🙏🏼 Balanced diets that include each food group, such as the Mediterranean way of eating, have been proven to be beneficial for health & longevity.

Balanced meals that include Protein + Complex Carbs + Fiber + Heart-healthy Fats will keep your body nourished, full & fueled. Each of these plays an important role in your health:
→Fiber keeps you full and keeps your digestive system healthy
→Protein aids in muscle and tissue building & repair
→Carbs are your body’s main source of energy
→Fats aid in the absorption of nutrients, hormone production and cell growth

Build a balanced meal with a selection from each category:
✔Proteins – eggs, meat, poultry, seafood, tofu, beans & legumes, yogurt, etc.
✔Carbs – whole grain bread, rice, quinoa, pasta, oatmeal, etc.
✔Fiber – fruits & veggies!
✔Fats – olive oil, avocado, nuts, seeds, nut butters, etc.
✔Flavor – spices, fresh herbs & condiments to make the meal delicious & satisfying
This is a basic list that you can build upon based on your preferences and personal needs.

Pass on the trendy extreme diets and reap the benefits of #balance

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Meal Planning & Prepping 101

Meal Planning & Prepping 101

Why it’s helpful:

-Meal planning & prepping makes eating healthy easier and more convenient, especially for those who are busy and on-the-go.

-Limits the decision-making needed at each meal.

-Reduces the need to exert willpower and settle for less-healthy meals out of convenience.

-Saves you $$$$$!!!! You can save a significant amount of money over time by choosing to bring lunch to work everyday rather than order out with your co-workers!

Questions to ask yourself:

What are your favorite foods?

How can you build balanced meals (protein, carb, fat + fiber) using your favorite foods? Having staple meals is super helpful!

How much variety do you need? 

Can you eat repeat meals/leftovers, or do you get bored of foods quickly?

Which meals you do need prepped (ie: lunch & snacks for work) and which meals can you make at home (ie: breakfast & dinner)?

What days of the week can you food shop and set aside time to prep?

How many “flexible” meals a week would you like? (ie: dinner out, birthday lunch with a co-worker, brunch with friends, ice cream on a weeknight just because).

It can be helpful to plan these “fun” meals into your week.

You may choose to plan out your meals Monday-Friday, and leave the weekends open for flexibility, or you may prefer to have some”fun” meals throughout the week. Choose what works best for you!

Here’s an example of how to plan “fun” foods into your week:

Note: the salad simply represents healthy homemade meals 😉

Step 1: Pick your meals

~Aim for balance of carbs, protein, fats & plenty of fiber from fruits & veggies

~Aim for whole foods

~Give yourself as much variety as you like

~MUST include foods you love! 🙂

~Plan your meals for however many days you’d like

Step 2: Make your grocery list

You can organize your list into the categories: Produce, Pantry items & Proteins

Step 3: Prep!

You can prep each meal, one at a time starting with breakfast, or prep one category at a time: produce, pantry items & proteins.

Any meals that you’ll need to take on the go can be placed into glassware/containers so they are ready to grab & go! For the meals that you can cook at home, prepping the ingredients helps make cooking a breeze!

Meal Prep Example:

Breakfast:

~Make overnight oats

~Assemble yogurt parfaits (keep granola separate so it stays crunchy)

Snacks: 

~Wash and chop fruits & veggies

~Portion out snacks

Lunch:

~Hard boil eggs

~Make soup

~Assemble lunch boxes

Dinner:

~Prep veggies

~Marinate tofu

~Season salmon

Side notes:

~If you’re sitting down to a meal that you prepared, but are truly not in the mood for it, you can absolutely opt for something else! However, I find that when you prep meals using foods & flavors you LOVE, you’ll usually be super satisfied!

~While meal prep day may feel time-consuming, think about how much time it is saving you the rest of the week & remind yourself of the benefits:

>>Makes life easier

>>Makes eating healthy easier

>>Saves you time & money

Now go get your meal prep on!


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