Get a good night’s rest

Have you been going to bed earlier for a good night of rest? Studies have shown people who sleep better and longer tend to lose weight.

Here are a few ideas that will help your sleep so you can be more productive, emotionally balanced and more energetic throughout the day.

 Sticks to a schedule: go to bed and wake up at the same time every day. Yes, even on weekends.
Pay attention to what you eat and drink: don’t go to bed hungry or stuffed, your discomfort can keep you up.

Create a bedtime ritual: a warm bath, reading a book, soft music, lights dimmed, meditation

Get comfortable: create a room that is comfortable for you. Cool, dark, quiet, de-cluttered, use a noise machine, etc.

Get physical: exercise can promote better sleep-just don’t do it too close to bedtime.

Manage stress: laugh, write down what’s on your mind, make a gratitude list and get organized



Sleep peacefully

Sleep peacefully

Setting Goals

 Many of you have been on this journey for a while and some have just begun.  A review of setting goals is important to your success.  As you begin your journey to improved health and fitness you need to know where you’ve been, where you’re at and where you’re going. Once you’ve thought about it and have determined those points in your life I recommend writing them down.  This is an important step in measuring your progress as well as taking body measurements.  Ask yourself what the reasons are for wanting to make changes in your life.   Your feelings and attitude towards yourself now and how you want to feel and think about yourself in the future are important aspects of this journey and need to be written down. Once your goals are defined choosing the correct road to your destination will be more focused and easier. Make sure your post your goals where you will see them daily as a reminder. I recommend daily, weekly, monthly and yearly goals.  

What are some healthy snacks?

Snacks are definitely a part of a healthy eating plan, so be sure not to skip them. You don’t want to get too hungry between meals. They’re also important to keep blood sugar levels steady.

Indulging in a snack like a candy bar may feel good at the moment, but you may just regret it right afterwards. That could discourage you from making healthy food choices throughout the rest of the day. Don’t let that happen, forgive yourself and get right back on track.

Keep in mind that although some protein or snack bars might seem like healthier choices, if you compare the nutritional information, they really aren’t that much better for you.

Here are a few good snack options:

  • String cheese

  • Cottage cheese

  • Greek yogurt

  • Quality protein shake

  • Peeled, hard-boiled eggs

  • Red or green pepper slices

  • Baby carrots

  • Celery

  • Strawberries

  • Apples

  • Nuts, 1 serving

Have you made a vision board for yourself yet?

My vision board hanging in the kitchen

My vision board hanging in the kitchen

I made one for myself and I have it hanging in the kitchen so I can see it several times a day. I cut out words, phrases and inspirational photos of things I want. I have it divided into different life categories for fitness, health, work, retirement, travel, healthy foods, faith, family, goals, education, etc. I added affirmations to repeat daily. It gives me inspiration on the days I need it most.

Some people like to make an online version- go for whatever will inspire you, it is your board. If you aren’t sure how to make a vision board and need a little help just google vision board and you will find many ideas.

If you haven’t done this yet, I highly recommend you give it a try. Get Inspired!