Journal prompt for a healthier mindset

Energy is everything.

“what you think, you become.” - Buddha

There is a ton of scientific data that proves that our brain believes the words coming out of our mouth, so why not change them up and switch our mindset? If we can speak more positive thoughts, our brain will begin to believe those positive thoughts - and they will become our reality!

It seems quite simple, but it takes some practice. One easy way to begin this practice is by journaling.

Every morning in your journal I encourage you to write down 3 things you are grateful for in that moment, 3 things that spark joy for you, and 3 affirmations about yourself.

For example it could look something like this…

3 things I am grateful for:

1. My Husband

2. My House

3. Living in the sunshine state

3 things that spark joy for me:

1. The book I’m currently reading

2. Long walks with my dog

3. Sunsets at the beach

3 affirmations about yourself:

1. I am smart

2. I am resilient

3. I am kind

These are just examples, choose what aligns with you in the moments each morning. Don’t overthink it, simply write what comes to you. Over time these 9 things will begin to become your truths, and although they may change daily, you will still be focusing your mindset on all the positive in your life and in yourself.

This positivity - and this mindset shift - will slowly begin to have a ripple effect out into your daily life. After 21 days of this practice you will notice that your positive mindset shift is lasting longer and longer, and stays with you for most of your day. When your mindset does shift towards the negative, it is now easier for you to bring it back these 9 things.

I can’t wait for you to try this exercise out tomorrow morning and see how much joy and positive it brings into your life!

Photo By Jontel Chere

My top 3 products to prevent stretch marks

I’ve heard numerous time during this pregnancy that stretch marks are inevitable during & after pregnancy… and truthfully I’m totally okay with them.

Honestly, I feel like after everything I have been through for this baby they would be like a badge of honor. My body is doing incredible things on the daily - I mean I’m literally growing a human?!? How cool!

So this blog is in no way bashing stretch marks. I’m simply providing tools and options to help prevent stretch marks and keep your skin hydrated and glowing before, during and after pregnancy!

Many belly oils and lotions contain toxic chemicals, and ingredients that can be harmful to you or baby. In the first trimester it is especially important to know what is in your products, as some “clean” products contain ingredients that can cause uterine contractions.

Here are the 3 non-toxic clean products I have been using this pregnancy.

Honest Co. Glow on Body Oil

My favorite belly oil I’ve tried! It’s clean non-toxic ingredients make me feel like I’m keeping baby safe, and it’s lux hydrating formula keeps my skin hydrated for hours!

Summer Friday’s

This lux balm feel amazing on my bump, and does not leave a greasy residue on my clothes. IYKYK

It is the most expensive balm/oil on my list, but I do feel the price is justified. Definitely worth trying!

Everyone Body Lotion

This is my favorite body lotion, and I literally buy it in bulk! I used this pre-pregnancy and I can’t get enough of it now. They even make one for babies, which we will be using for baby boy once he arrives. Super clean, no-toxic body lotion that won’t break the bank.

I’d love to know what your favorite products are to prevent stretch marks! Comment below and let me know.

• Transparency: this post contains affiliate links, if you do purchase through the link I will make a small commission from the sale.

• This blog post is in no way sponsored by or affiliated with any of the above companies.
  

4 Non-toxic beauty items I can't live without

I live for non-toxic, clean skincare.

I spend substantially more money, time and energy on my skincare than I do on makeup and beauty care.

Over the past few years I have learned that so many of our daily skincare products are loaded with harmful chemicals and toxins, and I made a huge switch to all non-toxic skincare, beauty care, and self care products.

I have a very consistent morning and evening skincare routine, and today I’m sharing 4 of my favorite non-toxic skincare items that I can not live without!

Acure Beauty Moroccan Argan Oil

Tula Brighting Eye Balm

Cocokind Texture Smoothie Cream

Cocokind Rosewater Toner

5 Ways to set yourself up for success in 2022

I’m not a huge fan of New Year’s resolutions because they typically don’t last past Valentine’s Day. Instead I am all for creating mindful changes that will last well into 2022 and beyond.

So this year instead of creating a ton of resolutions that you may or may not stick to, why not set yourself up for success this year and create lasting change.

Here are 5 ways to set yourself up for success this year…

1. Hydrate. You’ve heard me say this a million times, and I will continue to say it because it’s that important. Drinking enough water (I’m talking 90 oz of clean water for the average person) is a game changer for your health, your skin, your digestion, and literally hydrates every cell in your body.

2. Meditate. Create a consistent daily meditation practice, and watch your life evolve and transform before your eyes. If you are just beginning start with 5 minutes every single day, and meditate at the same time and in the same place each day to start creating a consistent habit.

3. Simplify. Now is the perfect time to clean out the closets, under the sinks, the garage and even the basement. Get rid of stuff you no longer use…a good rule of thumb is, if you haven’t used it in 6 months then you probably won’t use it in the next 6 months. Stop hoarding and get rid of the excess.

4. Movement. Get in the habit of moving your body everyday, even if it’s just a 20 minute walk at lunch. Find something you love to do, something that doesn’t feel like a chore, and commit to it daily. Move your body at the same time each day, and begin to create a new daily habit.

5. Plan. Set aside time on Friday or Sunday to plan out the following week. Write out your work schedule, any appointments, coffee dates, and even schedule in your workouts and your meditation. Put yourself in you planner as an appointment- dare I say you are MORE important than any other appointment in your schedule - that way you already carved out the time and have no excuses. Then at the bottom of each day, plan out your meals. This will save time during the week, and will ensure you have healthy options on hand for busy days.

2 Tips to Keep your Mental Health on Track

In honor of Mental Health Awareness Month I wanted to share 2 tips with you on how I keep my mental health on track daily. As many of you know I am obsessed with my morning routine…not going to lie it’s one of my favorite parts of my whole day! Click HERE to learn more about my morning routine.

Part of my morning routine is my daily mental health check in. How can we expect anyone else to check in with us if we aren’t checking in with ourselves? One of my big tips is to take a few moments every morning and really check in with yourself. Put aside distractions and really sit with yourself, how are you feeling today, what is coming up for you in this moment? Whatever comes up, let it be, take it all in. Then perhaps take these thoughts and feelings to your journal, your meditation or your yoga mat. Whatever is calling to you in the moment. Allow yourself to move through those thoughts and feelings in a way that honors your body today…through writing, breathing or moving.

My second daily tip for Mental Health Awareness Month is to schedule time every day for yourself. Every morning as part of my morning routine I go over my schedule for the day, this allows me to mentally prepare myself for the day ahead and understand what tasks are MUSTS and what tasks are WOULD LIKE TO ACCOMPLISH, it took me a very long time to realize that these are different things. It also allows me time to see what self care I have scheduled for myself that day.

In my planner I like to use different colors for client sessions, meetings, personal appointments, and self-care/personal essentials. I have an entire section of my planner every day dedicated to my mental health. In this section I add self care items that I know will help me to keep my mental health in check and help me to feel my best. For example every day I have read for at least 30 minutes, meditation, and movement as part of my self care action items. These are my non-negotiables. I then add in other items like acupuncture, massage or beach walk with a friend depending on the day. Over the past decade I have noticed that when I prioritize myself, my care and wellbeing I am not only able to remain in a health space mentally & emotionally, but I am also able to handle everything on my plate with much more ease.

Photo By Jontel Chere

I am by no means a mental health expert or therapist, I am only sharing tips that have worked for me. If you or someone you know is struggling with mental health please reach out for help.

SAMHA’s is a national hotline open 24/7/365 1-800-662-HELP. You are not alone.

3 Tips to Living a More Mindful Life

Mindfulness is a daily practice. 

As with anything it gets easier the more you practice it.

My number one tip when trying to live a more mindful life is to start small.  Begin by noticing your thoughts throughout the day. Notice where your mind wanders, and when you become distracted simply bring your mind back to the present. It is normal for our mind to wander dozens of times each hour, but each time it does simply bring your attention to the present task at hand. 

The average person spends so much time distracted, not living in the present, but instead focused on unresolved issues from the past, future worries, and often times we focus on things that are never going to happen. 

Be mindful of your daily habits, do you reach for your phone first thing in the morning? Are you constantly going through your day distracted? To me distraction is the opposite of mindfulness. In our society many of us go through our days completely distracted and unaware of what is actually happening in front of us. We lack awareness and presence. Instead we are encouraged to be “on” 24/7 and be as productive and busy as possible, multitasking every second of the day. Technology has only made this worse with smart watches and smart phones, we can literally be available all the time. Remember presence is a gift for ourselves, and the ones we love. 

My second tip for living a more mindful life is to unplug. Take certain hours, yes you read that right, certain hours each day off your phone and away from technology. Put your phone on ‘do not disturb’ or better yet turn it off, take off your smart watch, close your computer, turn the tv off, and just allow yourself to be. Perhaps go for a walk or simply sit and enjoy the silence. At first this may be uncomfortable. Many of us are so attached and dare I say addicted to our devices, that we do not know how to just be anymore. If you fall into this category, this tip is even more important for you. 

I am sure you all have experienced being around someone who is constantly answering texts and emails from their watch mid conversation or mid-session with you. It’s distracting, but it also shows that they are not present. For so long we have praised this multi-tasking behavior, and applauded those who work too much and are available all the time (I used to be guilty of this). It’s not a good look anymore. Being mindful, allowing yourself to be fully present for those around you, taking some time for real uninterrupted self care is essential.

Lately, I have been walking 4 miles per day and meditating for 60 minutes each day - for some that could be considered a big chunk or time, or “unproductive”…it’s all perspective. To me those are some of my most productive moments of my day. I allow myself to fully unplug, I connect with my breath and I soak in nature.

As you begin your mindfulness practice focus not only on where you attention goes, but also where you give your energy. We all have the same 24 hours in the day, but depending on how we utilize that time we can feel energized and full of joy or completely drained and empty. Notice where your energy goes, start being mindful of who and what you give your energy to. Energy is an exchange. Are you left feeling full and satisfied after the exchange or are you left feeling depleted? 

As you begin to feel more mindful about your interactions you may notice that some relationships simply fall away. Perhaps they were never a good fit, or maybe they were what you needed at the time and now you are growing and evolving. Not everyone is going to understand your journey, and that’s okay they don’t need to.

My third and final tip for living a more mindful life is to take inventory of who your exchange your energy with. This includes family, friends, co-workers, staff, everyone. Notice these relationships, these interactions. If they are not adding to your life, and making your feel amazing and vibrant then either say good-bye (with love) or limit your interactions with them. It may not seem it always, but we are in control of who we spend our time with. Time is precious, and personally I want to surround myself with people who live a high vibe lifestyle, people who lead with love, people who let go of self limiting beliefs, and people who do not judge but instead empower. 

Each day is a gift. Living a more mindful and conscious life can help you to appreciate this gift, and enjoy the simple everyday moments. 

Photo By Jontel Chere

Intentions over Resolutions

According to the New York Post many people forgo their New Year’s resolutions by January 12th!?! That’s insane.

So this year instead of setting New Year’s resolutions that will ultimately fall off our to-do list I would encourage you all to set intentions for the New Year.

This is what I have chosen to do this year…and I am loving it!

Resolutions put so much pressure on the individual. All of the sudden on January 1 everything has to change and everyone has to become “perfect”. Its unrealistic…and clearly these resolutions do not stick.

So instead of setting unrealistic resolutions this year, I am setting intentions for how I want to be this year. I am being mindful about how I want to see my year. What behaviors, actions, or traits would I like to expand upon? Where would I like to see growth?

I find that so many people go overboard with resolutions and goals in January - and then ultimately forget them or fall off the wagon…and think it’s over. It’s not! You can start over again anytime you wish.

One of my favorite quotes is:

“each day is a new day, what we do today is what matters most.” - Buddha

Each day we get to decide who we want to be in every moment.

So I would encourage you to put pen to paper and journal about some intentions for your year. What would you like to see?

One of my intentions for the New Year is to be happy every day - maybe not all day everyday - but every day I am going to be happy and find the positive.

This of course comes off a crazy year that has shown me how precious each day really is.

If you would like to share some of your intentions below, I’d love to read them!!

Moving into the New Year

With the New Year quickly approaching…like how is it already here?!?…I have been thinking a ton about resolutions, intentions for the New Year and my goals for 2021.

Next week I’ll chat all things resolutions, intentions, and goals but today I wanted to expand upon my blog post from last week and discuss more about what we want to leave behind.

Sure 2020 sucked for a lot of people… in a ton of different ways.

Instead of focusing on how negative and awful the year was and bringing that negative energy and low vibe living into 2021 let’s take a deep breathe, shake it off, and move forward with love & light.

Somethings will never be the same after 2020, however instead of focusing on the negativity and the sadness I’d like to encourage you to dig deep and find some faith.

Faith in yourself to rise up, despite the setbacks and the hardships, and take ownership for your life again.

Yes COVID-19 is still here - and that is something we are unfortunately bringing into 2021 - however we can still find small ways to take ownership for our lives again…even if you are unable to leave the house.

Start small by setting up a morning routine or creating healthy habits that you can do each and every day to lift your vibrational energy.

Going for a walk, painting, reading or any form of self care can help to lift your energetic vibration…find something that works for you.

If we continue to focus on the negative, there will be more negative around us - that’s a true fact. The same is true if we focus on the positive, there will be more positivity around us.

There was enough negative in 2020, I’m choosing to acknowledge all of it but leave the negativity behind. I am choosing to move into the New Year with love and light. The more positivity I see, and the more positive energy I bring into this world, the more positivity I will receive back. Energy is all an exchange.

What would you like to receive?

BRB....

And just like that Christmas is over! Sometimes it seems like we think and prepare all year for a holiday that flies by.

My husband and I are in St. Pete for a few days soaking in some extra Christmas magic. It’s our first visit here, and I am already in love with this city!

If you don’t hear much from me it’s because I am unplugging and enjoying some much need R&R. We are getting in thousands and thousands steps a day walking the entire city, and trying as much of the healthy food as we can!

I promise to do a blog post when I return with all of my favorite places!

Happy Holidays!!

A natural approach to treating UTI's

Urinary tract infections (UTI’s) have become way too common in recent years. Many Doctor’s are quick to prescribe a potent antibiotic drug to wipe out the bacteria; while this may do some good initially the antibiotic is also wiping out all the good bacteria in your gut. So while they may have treated your UTI, now you have opened yourself up to a ton of other issues. What if I told you there was a “new” way…a different way. What if you could take something that your body already makes naturally, and it would kill the bacteria without harming your gut. Ready to hear more??

D.mannose is being used to naturally treat UTI’s, primary in women…and specifically women with recurrent history of UTI’s. D-mannose is a simple sugar (monosaccharide) that is naturally found in our body, but can also be found in foods like cranberries, apples, oranges, peaches, broccoli and green beans. D.mannose may help stop UTI’s by preventing the bacteria (typically E.coli) from attaching itself to the urinary tract.

Multiple research studies have been completed on the effectiveness of D-Mannose and UTI’s and all show that D-mannose was as effective or more effective than the previously prescribed antibiotic -and it also helped to prevent future infections. D-Mannose can help to prevent recurrent UTI’s as well. Several studies have been conducted, specifically on women, and it has been shown to decrease the recurrence of the type of infections. Which in turn will decrease the amount of antibiotics these women will need to take - leading to better gut health. Urologists are now recommending D-Mannose to their patients for urinary tract health and prevention.

So how does it work? D-mannose is a simple sugar (monosaccharide) that is released from the body and is filtered out through the kidneys and urinary tract. While in the urinary tract it will adhere to any bacteria there (specifically E.coli), preventing the bacteria from establishing colonies. It will stick to the bacteria, so the bacteria can no longer stick to each other or the urinary tract wall. The bacteria, and the D-mannose attached to the bacteria, will then make it’s way out of the body.

From my research it appears that D-Mannose is very effective at improving Urinary Tract Infections. D-mannose appears to not only treat the current infection and remove the bacteria from the urinary tract, but it also helps to prevent future infections. If you’ve been reading my blog for awhile you know that I love a good natural and holistic remedy, and am not a fan of antibiotics (unless absolutely necessary) so this is very exciting research for me!

Reflecting back on 2020...

As we approach the end of 2020 (finally!) I can’t help but reflect back on this year.

The good, the bad, and the seriously ugly. This sure has been a year for the books.

Over the last several months I’ve noticed many of us getting stuck in talking about how awful and challenging this year has been…I’ve been guilty of this too at times.

I talk so much about flipping the script and how important it is to try and see things from another perspective; I’ve had to remind myself to do this at times this year and I’m here to gently remind you to do the same.

In a previous post I talked about how challenging this year has been for me personally, and how I would never had survived this year if it weren’t for the love and support of my husband. All of which is true, however when I stay in that mindset of trauma, loss, and challenges it only makes this year seem harder and overwhelming sad. When I am able to step outside the sadness and the challenges, and see the joy and amazing things that I was able to accomplish (no matter how small they may be) then life all the sudden seems beautiful once again. Does this make sense?

For instance, professionally this year has been incredible for me. Despite having 2020 roll in and cancel all my incredible events, I pivoted in a way that I had only dreamed of prior. I won Top 40 Under 40 for Southwest Florida (2nd time in two years!!), I was featured in 4+magazines, my business has grown and remained in the black all year, and I have expanded into a place where I am actually having fun in my business again. It’s amazing!

So as we all reflect back on 2020, I’d ask that you allow all of the feeling in…but do your best to flip the script and find some inspiration and amazement from this year.

After reflecting back on this year, consider what you would like to leave behind in 2020?

For me personally, I am leaving old patterns and behaviors that no longer serve me. I have stepped into my own, I have found what truly makes me happy, and you can bet that I am bringing this with me into the New Year!

Journal Prompt:

Find a comfortable seat, close your eyes, and think back on this year. Allow all the emotions and months to rush through your being, feel it all. Then open your eyes, and write down the first things that come to mind….what would you like to leave behind in 2020?

Photo By: Jontel Chere

Holiday Journaling Prompt

Hi Friends! Can you believe we are only 16 days away from Christmas?? The holidays are in full swing in my book. This time of year can be one of the most stressful, overwhelming and lonely times of year for many of us…in a “normal” year…but it’s 2020 and these feeling are x100 for so many.

I am a big advocate for daily journaling…daily as in every single day…not just when your life is upside down. Daily journaling helps us to get all those thoughts out of our heads. We can put them to paper and decide, “hey, that’s a great idea Jen” or “hmm…yeah, I’m going to put that negative energy aside”. Journaling allows us to be unbiased and write/communicate without ANY judgement…that’s kind of amazing!

For many of my clients I recommend journaling as a way to begin communicating with themselves, be truthful and honest with their feelings in a completely judgement free zone. Often times many of us hold back on communicating our true feelings for fear of rejection, ridicule or fear of not being understood. At our core we all want to be seen, heard, valued and understood. This all starts with us, within us.

I have been journaling on and off for years, and have dozens of journals piled up in my office as we speak. However, it wasn’t until this year that I really stuck with a daily journaling practice - remember it takes a minimum of 21 days to start a new habit!

Now that I have I can not imagine going back. I’m someone who constantly has a million things going on in my head (and on my desk). I am working on projects well into 2021 and early 2022 (yes…insane but so exciting!!)…and journaling helps me to clear my thoughts professionally, personally, and on a deeply emotional and spiritual level some days. I am able to get everything “off my chest” and onto paper. The act of writing it down helps me to immediately feel better, more organized, and more rational in my thoughts. Sometimes my journaling looks more like a to-do list, some days it’s just my gratitude list, but regardless of what I journal I always feel better.

Back to the holidays…

Stress and depression tend to be at an all time high this time of year, ironic since this is supposed to be the happiest time of the year. To help my fellow readers, clients, and followers out I thought I would give you a holiday journaling prompt to help guide you through this time of year.

Start by writing down 3 things you are grateful for (don’t overthink it…just the first 3 things without judgement).

Then write down what your ideal holiday season would look like. (dream BIG)

Then take a moment to reflect on this list, and see what you can possibly accomplish this year (COVID-19 and all). Did you want a family dinner on Christmas…okay, FaceTime or Zoom call with your family. I know people who all make the same recipe then video chat and share the meal together.

You do not have to be alone this holiday season.

What else can you accomplish from your ideal holiday season? You want to open presents with your family and friends, okay great! You want to bake cookies with your Mom, awesome! You want to send Christmas cards, do it! There are so many ways in which we can all be together this holiday season…without actually being together IRL.

Write it all down…dream big…allow yourself to smile and fantasize about the holidays. Allow that holiday magic to fill the air.

If we continue to focus on the good - the magic - it will drown out the sadness and the inevitable changes of 2020.

Just know that you are not alone, and you can always return to your journal - as often as you’d like - to dream, ponder, and consider the possibilities.

This post came about because one of you recently reached out and requested tips for journaling and journaling prompts, so I began last month with my Attitude of Gratitude journaling post (if you haven’t checked it out yet definitely do so!) and thought it was a great idea! If you have any questions about journaling or would like more journaling prompt comment below and let me know!

Friendly Reminder...

This is your reminder to breathe.

To let go of whatever is holding you down, stressing you out, and weighing heavy on your mind.

Take a moment to put it aside, and just breath.

In and out.

Placing one hand on your chest and one hand on your belly.

Connecting with the rise and fall of the chest, and the rise and fall of the belly.

Connect to everything you are in this moment, and let the rest fade away.

You are doing amazing.

You are perfectly imperfect…and that’s just about how perfect you should be.

Just breathe.

Photo By: Jontel Chere

What I am most thankful for this year...

Wow, what a year!

I had very different plans for this year. If you are anything like me then you have been through it this year. I feel fortunate that none of our hardships or tragedies were COVID-19 related, but it doesn’t take away the pain of this year.

Every Thanksgiving my family gathers together and we discuss what we are most thankful for this year. This year is going to look very different since Thanksgiving will just be my husband & I, but we will be keeping our family in our hearts (and on our phones) through the holiday.

Since it will be a much smaller and more intimate holiday season this year, I thought I would get a head start and tell you what I am most thankful for this year.

In many regards this has been the happiest year of my life, I experienced more joy than I thought possible… and with that joy and happiness I have unfortunately also experienced the deepest pain and trauma ever.. The year has been full of extreme highs and lows for me and my family.

As I sit and write this I am still healing and grieving, but through the sadness I still feel an immense amount of gratitude and thanks.

My Husband is my rock, my best friend and my life partner; I would never have survived this year if it weren’t for him, and he is what I am most thankful for this year.

I consciously choose to keep parts of my life offline out of respect for my husband (he is very private) and to keep some things sacred for me ad my family. So although news of the sadness this year may be new to most of you, we are still moving through this and appreciate the privacy and your support during this time.

I am incredibly thankful to my tribe of family and friends (and let’s be honest many of my close friends I consider family), many of which I have actually seen even more this year thanks to technology!

I am thankful for a business that has weathered the storm of 2020 and COVID-19 smoothly and some how amidst it all has remained in the black and profitable this year. Many of my friends and colleagues have lost businesses this year, so this is not something I take lightly. I am immensely grateful for Lean and Green Body®, the hard work I have put in…but also for YOU!!

I am grateful for my clients, everyone of my social media followers, the ones who like and comment on every post, who subscribe to my You Tube channel, and the ones who read my blog…thank you!! I could not do what I do without you, your support means so much!

I would love to know what each of you are thankful or this year! Comment below and let me know.

Happy Thanksgiving!

xxx

Jennifer

The Perfect Gift for Everyone on Your List...

While most of my fellow bloggers are finalizing their gift guides and flooding your IG with sales and discount codes… I have one gift idea for everyone on your list.

No gift guide or secret discount code required.

2020 has rocked many of us in ways we could not have even imagined one year ago.

For many of us our lives have been turned upside down due to COVID-19, personal tragedies, or circumstances beyond our control. Whatever your situation, it’s been a year.

As we approach the holidays, and are searching for the perfect gift for everyone on our list, consider this…maybe the perfect gift isn’t a gift at all.

Maybe this year the perfect gift is simply you.

After all, our presence is the most special gift of all.

Even if we are unable to be together in person this year…a call, a FaceTime or even a personalized letter feels like what the soul needs right now.

Attitude of Gratitude - Journaling Prompt

Journaling can change your whole perspective.

It’s not only incredibly therapeutic, but it can be a wonderful way to help clear your head.

If you are anything like me, you probably have a million things swirling around in your head at the same time. Journaling provides me with clarity. It allows me to channel and organize my thoughts.

In the mornings I write in my gratitude journal. I write down 4 things that I am most grateful for - in that moment. I don’t over think it, I simply write the first 4 things that come to my mind. Starting my day with gratitude, actually allows me to keep these 4 things front and center {and on my heart if you will} as I move through the rest of my day. So when someone cuts me off in traffic, or I’m rushing to meet a deadline, or I forgot something - I am able to breathe, reset, and bring myself back to these 4 things.

If you are reading this thinking “yeah, right…that will never work for me” trust me I get it, I was skeptical at first too. Even after years and years of journaling I was doubtful whether writing in my gratitude journal daily would keep my mind focused and positive all day. After a year of doing so, I can tell you first hand it does. In fact, some days at night when I am preparing for bed (and completing my evening routine) I think back to those 4 things, and it really helps to calm my mind.

At first I thought my 4 things would always be the same…my family, my job, etc. But after months and months of writing I can tell you that they change daily. Sure, I am always grateful for my family and my job, but the “in the moment” 4 things change daily.

Now let’s be honest, some days journaling - and even a journaling assignment as simple as this - can be tough. Some days you may wake up on the wrong side of the bed, or be working through trauma or loss, and finding even one thing to be grateful for can be overwhelming. However, as someone who has endured more loss and trauma than some experience in a lifetime, I can tell you it is possible to find gratitude daily. It is in these difficult dark times, that it’s so important to focus on the light and the simple or even mundane things that you are grateful for.

Take a moment right now and write down the 4 things you are most grateful for.. Don’t think, just write.

One of the things I like best with this exercise is that there is no wrong answer. There is no judgement when expressing gratitude. You are simply thankful, and that is it.

My favorite gratitude journal is from ESPWA but you can also just take a journal you already have and write your own 4 things in it daily.

Happy Journaling!

Sea Salt

Eating out and healthy don’t typically go hand in hand. In fact, I have worksheets and handouts for my clients to help prepare them for dining out. I’ve given countless talks on how to successfully dine out, but the truth it’s not likely that one meal out is going to completely ruin your goals. It’s all about eating real whole foods, and eating as clean as possible - at home or out.

My husband and I recently dined at Sea Salt in downtown Naples, and I was so impressed by their healthy dinner options. The fish was so fresh, and they were also able to modify almost anything on the menu to meet my gluten free and dairy free needs, making it so much easier for me!

Sometimes I worry about going out to eat…is there going to be anything I can eat…will someone try to pass wheat pasta off as gluten free (it’s happened!)… is this going to be more stressful than enjoyable?

The staff at Sea Salt, Sasi and Tanya took excellent care of us, and made sure that everything was allergen free for me. I would definitely recommend Sea Salt to anyone who is gluten free and dairy free, they made it so easy for me!

Dining at Sea Salt is a very different dining experience, it almost felt as though we were transported to another city. We felt very safe amidst COVID-19, and really enjoyed the decor and the theme of the restaurant. Upon seating our waitress, Sasi, explained to the different salts that they were serving that evening. We were served pink himalyean, black lava salt from Hawaii, and red clay salt from Hawaii. I love how this creates a unique experience each time.

I often tell my clients to be wary of the bread basket, but we definitely enjoyed a piece or two! Everything in moderation, plus we had to try the salts.

We were first served small bites of salmon & faro for my husband, and an apple slaw and shrimp for myself. These bites may have been small, but they were some of the best bites of the evening! My husband is still talking about the salmon and faro.

We then split the grilled octopus, which is one of my favorite dishes to order when dining out…and a super healthy one I might add!

For our entrees we had branzino and wagyu shorts ribs, served with sorbet and gelato for dessert.

This was a super special meal for us, and made great leftovers the next day!

Sea Salt served us some super fresh bites, and the meal really built upon itself. We were able to taste everything without feeling overly stuffed.

Thank you to Sea Salt for hosting us.

#hosted #ad

Chlorophyll - the ultimate superfood

I’m currently obsessed with chlorophyll.

This love affair is nothing new. In fact, Lean and Green Body® was created out of my love for all things green...and literally helping people to heal their bodies from the inside out.

Chlorophyll has always been a big part of my diet, and it’s part of the reason my skin glows the way it does!

Food can be such a powerful tool when we use it properly. Chlorophyll is found in chloroplasts and is what gives plants their green coloring. Plants use chlorophyll and sunlight to help obtain their nourishment. It contains more light energy than any other food! Amazing.

A little sunshine and some greens can go a long way!

As a self-proclaimed detox queen, I love chlorophyll for its natural detoxification benefits! Chlorophyll enters our body and improves the quality and quantity of red blood cells. It is also naturally very high in magnesium, which helps to bring oxygen to our blood. All of this not only helps boost our energy, but it also encourages toxins, heavy metals, and other impurities to leave our bodies. Chlorophyll naturally helps to alkalize our body, making it a less desirable place for disease and illness to flourish.

Chlorophyll has numerous benefits from anti-aging, skincare, increased energy, blood health, wound healing, strong immune system, cancer prevention & treatment.

Anti-Aging

When you apply chlorophyll topically it can help to reduce photo-aging caused by sun exposure. Living in South Florida this is so important. I recently started using the Coco Kind Chlorophyll face mask, and I’m loving it.

Skin Care

When applied topically chlorophyll has been shown to decrease acne, shrink pores, and reduce future breakouts. It helps to create a brighter skin appearance.

Energy

As I stated above chlorophyll helps to improve the quality and quantity of red blood cells, and increases the amount of oxygen in the blood. Try replacing your afternoon coffee with some chlorophyll for focused and clear energy!

Wound Healing

Doctors started prescribing chlorophyll for wound healing after surgeries in the 1940’s. A new study was completed in 2008 that still supported this thinking, and many doctors still use this practice today.

Cancer Treatment

Research is still being completed in this area, but studies as recent as 2016 show that chlorophyll has the ability to shrink and in some cases prevent cancer and tumors from developing.

It’s important to be consistent when taking chlorophyll, as with any supplement or healthy living regimen. When starting chlorophyll many started to see real tangible results after just two weeks.

Although I have complied a lot of research for this brief blog post, I always encourage you to go out and do your own research. I want to educate you and empower you to take charge of your health and wellbeing.

As with anything please consult your physician or health practitioner before adding this to your daily routine.

*This blog is in no way sponsored.

It's not luck

I have faced my share of challenges and disappointments this year, as many of you have. I feel incredibly blessed to have a business that I not only love, but is thriving amongst the chaos of 2020. Two years ago I began setting my business up for the online platform I have now, knowing that this is where I wanted to be. 

Moving my business online has not only allowed me to be home and support my family in a way that I was unable to before; but it allowed me to actually support my clients and my online community in a way that I had been unable to previously.

I have always been incredibly driven and had a reach for the stars mentality. {no joke, in the 3rd grade when my teacher asked what I wanted to be when I grow up I said business women.} When I began setting up my online platform and online business two years ago, it was not the “popular” thing to do. Some in the industry questioned my reasoning and my ability to really connect with my clients thru technology. Never the less I persevered knowing deep down that I would be where I am today. After 3 years of working part time with my clients virtually, and six months of working with virtual clients full time I can say that the screen does not prevent connection and growth. Working with clients in person will always be special, but working with clients virtually - all over the country - allows me to share my light and create magic in a way I need could before. 

In lieu of some new projects I am working on I have met with several female entrepreneurs recently, and some of the biggest questions/comments I get is how do create something like you have? How do I transition my business? How do I get my name out there? Where do I start?

Well, that’s the hardest part and it has taken me seven years of hard relentless work in this community to get to where I am today. Knowing the lessons and the tools I know now…probably could have done it much quicker LOL, but the journey is what has been so special. 

I feel incredibly blessed to be supported by my community, and to have been featured in 4 magazines from July - September 2020. I recognize how fortunate I am, but it’s not “luck”. 

It’s years of hard work, building relationships and genuine connections. It’s years of becoming an ‘expert’ in my field.

It’s not luck, I didn’t get lucky. It’s hard work, day in and day out. It took years of working 12-14 hours day, doing things some would never dream of doing, sacrifice upon sacrifice to get here…and I’m no where near where I know I can be. I believe in putting in a few years of my life sacrificing and living my life like most people won’t, so that I can live the rest of my life like most people can’t. (skinny confidential said it best)

I don’t have a PR team or even a publicist. This is all me. Truth be told I only have 1 part time team member working with me right now, I’m handling everything else. Although this was super overwhelming when it happened, it feels right, like this is exactly how it is supposed to be. 

So for everyone looking to begin and expand their personal brand into something magical, I believe in you. It’s possible. Whatever crazy dream and vision you have on your heart, you have the ability to create it. It’s probably not going to be easy. There will be late nights, early mornings, tears, sweat, and failures…but seeing your vision come to fruition is priceless. 

Photo By: Jontel Chere Photography

Morning Routine Update!

For as long as I can remember I have been a morning person… like suns up, I’m up kinda morning person. 

I cherish that time before everyone is awake to fuel my body and my soul. How we choose to start our mornings in essential and can really lay the ground work for the rest of the day.

For years I have been talking about my morning routine…on my blog, on my social media and at my events…I have made a few changes over the years and thought it was time that I updated my morning routine for all of you!

My mornings are sacred to me. 

I love to wake up at least an hour before everyone else, when the house is quiet and it’s still dark outside. This is my time to just be and breathe. Once the day begins I give so much of myself to my family, friends and clients there isn’t much “me time” for the rest of the day. 

I start my day with 8 oz room temperature water with 1/2 an organic lemon. Each morning when we wake up our bodies are dehydrated from working so hard while we sleep. The room temperature organic lemon water rehydrates our cells, energizes our body, and helps to pull out toxins. It is essential that the lemon is organic. An organic lemon is alkalizing, where a conventional lemon is acidic. This was mind blowing the first time I heard this…but it’s true! A food is determined to be alkalizing or acidic depending on how it responds inside the body.

The lemon water responds almost like coffee to the body, and provides a boost of energy without the jittery feeling associated with too much coffee.

I then take 1 TBSP of Braggs apple cider vinegar and mix it with about 4 oz of water (be sure to always mix with water!). The apple cider vinegar comes in to helps neutralize the body. When we wake up our bodies are in an acidic state, the apple cider vinegar helps to increase the pH of the body making it a more alkalizing state. An alkalizing state is important for the body because it is not an ideal state for cancer, disease and illness. Apple cider vinegar, Bragg’s particularly, is one of my favorite holistic remedies because it performs hundreds of benefits to the body.

The third and final part of my Lean and Green Body® Triple Play are my greens! Currently I’m loving the Amazing Grass detox and digest greens, or the Amazing Grass energy greens (caffeine free). My greens are one of my favorite “supplements”. These greens are juiced and then dried to allow for easier digestion and absorption in our bodies. They also allow for super clean green energy! Having the greens juiced first helps our bodies assimilate and utilize the greens and nutrients much easier. Since it is a powder it is easy to travel with...I make sure to bring this with me on every trip. Greens will help to boost your immune system and keep you energized! The benefit of having these greens first thing in the morning as part of your triple play is that they will energize the body. Juiced greens provide raw energy to the body.

I know it seems like a lot to take first thing in the morning - I promise your body adjusts. We wake up so dehydrated every morning and all of this water is so beneficial. 

I used to wake up and check my phone and emails right away - this was so energy draining, the opposite of what I was looking for. I now make a cup of tea and write down 5 things I’m grateful for, this helps to set the tone for my day. Some days I read a passage in “Journey to the Heart” to find some inspiration or guidance. 

Then as I digest my water (Triple Play) and fill my heart with gratitude, I breathe. This may sound simple, but most of us go through our entire day unaware of our breath. I take a few moments each morning to intentionally breathe. This helps to lower any stress or anxiety I may have, it also brings my body back into parasympathetic (rest & digest) mode. It allows me time to focus on whats real. 

From here I often go through my schedule of my day, and create a list of the top 4 things that must get completed that day. This helps me to stay on track, prioritize and not feel overwhelmed by the never ending to-do list. 

How do you start your day?