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

How to choose the right prenatal vitamin

Choosing the right prenatal vitamin can be overwhelming! With so many options, how do you know which one is best for you and your baby?

My first recommendation would be to meet with your Doctor or Naturopathic Physician and get a full blood panel done, this will show you were you are deficient, or borderline, and this will tell you where you really need to focus.

I would also recommend not only checking your folate, but checking to see if you carry the MTHFR gene. The MTHFR gene, also called methylenetetrahydrofolate reductase, is responsible for processing amino acids and is very involved in the creation, absorption and utilization of Vitamin B9 (folate). Folate is essential for your baby’s development, so if you do carry the MTHFR gene don’t panic, your Doctor will most likely put you on a prescription folate, like Metanx which conatins L-methylfolate, methylcobalamin and pyridoxal 5'-phosphate. This would be something you would need to take in addition to your prenatal vitamin.

When selecting your prenatal vitamin I would highly recommend researching the company first, unfortunately not all supplement companies are created equal. Since supplements are still not regulated by the FDA the percentage of vitamins and minerals actually in the supplement can vary. I do extensive research on all supplement companies I personally take, give to my family and recommend to my clients. As always I encourage you do to your own research and see what you feel comfortable with.

My favorite brand of prenatal vitamins is Pure Encapsulations. I actually take a few of their products, and really trust this brand. I have been taking this prenatal since before I was actually pregnant to prepare my body.

I would recommend starting your prenatal vitamin about 6 months before you actually plan on conceiving. This is also a good time to get your blood work done, and ensure that you are aware of all underlying conditions.

I have talked about this many times, but I was very sick from week 10-16 and could not take this prenatal vitamin, so I had to make a switch to a gummy vitamin. In truth, gummy vitamins are not my favorite especially as a Certified Nutritionist but I was desperate to get some vitamins in my system. During these 6 weeks I took the Olly Prenatal Vitamin, and actually liked it quite a bit. These type of vitamins are much easier on the stomach and do not tend to cause as much nausea.

A few other brands worth checking out would be Thorne and Garden of Life.

A few things to look at when selecting your prenatal vitamin:

• serving size - how many pills will you need to take daily?

• how large are the pills? Are the reasonable for first trimester?

• avoid herbs in your prenatal (many will cause uterine contractions and miscarriage)

• read the nutrition label and compare it to your blood work - will this work for you specifically?

Your prenatal should include folic acid and iron, in addition to a few other important vitamins: Vitamin A, B-Vitamins, Vitamin-C, Vitamin D, Vitamin E, Zinc, Calcium and Iodine. The dose of each of these vitamins and minerals will vary depending on your specific needs.

Remember that the Standard American Diet does not obtain enough of these vitamins from diet alone, which is why a supplement is essential.

FREE Community Events - Naples, FL

2021 is quickly coming to a close, and I only have two public events left for this year. I hope you will be able to join me for one or both of these events!

November 4th I will be leading a Mommy & Me Stretch Class in Mercato in collaboration with Cariloha Naples and Mercato. The stretch class will be from 10:00am-10:30am, followed by snacks and shopping discounts! All participants will receive a Mercato swag bag.

This event is FREE and open to all parents, we kindly ask that rsvp so we have enough supplies for everyone.

November 12 I will be leading a 45-minute yoga class at Athleta Naples. The class will begin at 9:15am, and you will need to bring your own mat.

Space is limited and I kindly ask that you sign up in advance.

I am so excited to close out the year with these events and hope you will join me!

Photo By Jontel Chere

World Wellness Weekend Recap!

I can not believe that World Wellness Week is already over! I have been co-hosting this event in collaboration with the Edgewater Beach Hotel for four years now, and this was definitely our biggest and best World Wellness Weekend yet! We had 45 yogis sign up for the event, and although a few couldn’t make it last minute we still had an incredible turnout!!

This weekend is always so special because communities all over the world come together to offer free wellness events and classes to their communities. I just love this!

This year I led a 75-minute beach yoga class and a guided meditation, and Edgewater Beach Hotel served up green smoothies after class!

Our next big collaborative event is in January for Paradise Coast Wellness Weekend, and we have some incredible things lined up for all of you! Details coming soon.

Lean and Green Body® x Wellness Bestie

It’s finally here!! I am so excited to announce the Wellness Bestie Membership Program for Women.

This is something that I created after seeing a void in the market. I was looking for something like this personally, and so were my clients…and so I decided to create it myself!

What sets the Wellness Bestie Membership apart from other memberships is that it combines all wellness, and really looks at the whole body. So many programs are either nutrition OR yoga OR fitness…and this combines it all!

Click HERE to learn all about the Wellness Bestie Membership!

The Wellness Bestie Program is a virtual Facebook community of like minded women sharing their journey’s through wellness. We will discuss motherhood, our cycles, fertility, weight management, food allergies, and so much more! I will lead a monthly class {virtually} which will focus on yoga, meditation, fitness or nutrition. This is your chance to connect with me and a tribe of women moving through similar journey’s, you will be supported like never before. Can’t wait to connect!

If you’ve always wanted to work with me but haven’t been able to yet - this is your chance!

You will be able to pick my brain and ask me questions, and have the support of a incredible tribe of women going through the same (or similar) journey. Most importantly I want you to know that you are not alone.

For a limited time the Wellness Bestie Membership is only $19.99/mo. Sign up now!

Photo By Jontel Chere

World Wellness Weekend - Yoga & Meditation Class

World Wellness Weekend is quickly approaching, and I hope you will be able to join me!

This is one of my only LIVE in-person events left for this year, and it’s going to be a good one.

For the last four years I have collaborated with The Edgewater Beach Hotel for this event; we love bringing wellness to our community. Naples is the happiest & healthiest city in the United States, and this is one of the reasons why…we love wellness!

This year I am hosting a 75 minute guided meditation and yoga class, and grab and go smoothies will be served after class!

This is a free event, but you must RSVP.

Simply click HERE to register for the event!

Saturday September 18th from 9:00a - 10:15a at the Edgewater Beach Hotel

Photo By Jontel Chere

How to Perform Seated Cat-Cow Pose

The yoga postures cat (marjaiasana) and cow (bitilasana) are two of my favorites, they feel incredible on my spine and help to loosen up the muscles of my back. If you are one of the 16 million Americans struggling with chronic back pain, I would high recommend adding cat and cow into your daily stretch routine. These postures have also been said to be incredibly beneficial for posture and balance.

For many individuals it is near impossible to get on the floor and into a table top position to perform traditional cat/cow due to a variety of reasons. To make these incredibly beneficial stretches more accessible I am going to demo them seated for you! As you can see in the pictures below I am performing seated cat/cow. On your inhale you will look up and arch your back, opening your heart to the sky and lifting your chin, and on your exhale you will round your back and bring your chin towards your chest.

Please note that these postures (as with all yoga postures) they may look slightly different in your own body, be gentle with yourself and move in a way that honors your body today.

The beautiful thing about yoga is that much of it can be done in a chair, or using a chair for assistance. For quite some time I taught chair yoga, and it was one of my favorite experiences. I hope you enjoy the variation on the stretches below.

If you have any questions about these postures, or chair yoga please comment below and let me know!

Photos by Jontel Chere

4 Surprising Benefits of Grounding

Grounding is an incredibly healing practice for the mind, body and soul.

This is a practice that almost everyone can do.

You may be wondering what exactly is grounding?? Essentially grounding is walking barefoot on the earth; whether that is on the grass, on the beach, in the dirt…any place connected to Mother Earth.

{pavement and manmade roads do not count, sorry!}

The idea is that you are connecting to earth frequency and healing through this connection.

This may sound overly simple to you, but when was the last time you walked around barefoot? We live in a society where we are constantly in shoes or on man made walkways, and grounding is not always an option.

Here are 4 surprising benefits of grounding…

Lower stress

Improved sleep

Decrease in pain

Shifts the body into a more parasympathetic nervous system dominance {rest & digest}

There is still limited scientific research on grounding (although there is some!) but what I do know for sure is that I always feel better after a barefoot beach walk or a barefoot walk through the park. Connecting and being one with nature always seems to lower my stress and make me feel so much better!

Have you tried grounding? I would love to know your thoughts…comment below and let me know!

Photo By Jontel Chere

Get Food Allergy Tested Today!

Struggling with brain fog, fatigue, upset stomach… it could be food allergies!

As a Certified Holistic Nutritionist one of my specialities is food allergies. As someone who has several food allergies this is an area of expertise that hits close to home. I love working with my clients and helping them to discover what (if any) food allergies they may have.

Food allergies look different on everyone, and symptoms can range from:

brain fog

fatigue

itching or tingling in mouth

hives

eczema

rashes

dizzy or lightened

nasal congestion

wheezing

nausea and vomitting

abdominal pain

diarrhea

anaphylaxis

One of the most affective ways to test for food allergies is through a delayed food allergy blood work panel. Once the results are in we meet to review the blood work and create a plan of action moving forward.

Everyone’s body is different, but having clients struggle with unknown food allergies for years and finally discovering the underlying problem has transformed their life and their health for the better.

One simple blood test can tell you what foods you should completely avoid, what foods you are sensitive to and may want to limit, and what foods you can eat freely!

I have seen first hand how this test can change lives. If you are struggling with food allergies, or any of the unknown symptoms listed above, consider getting tested.

To schedule your food allergy test email jennifer@leanandgreenbody.com today!

Photo By Jontel Chere

3 Ways to Make Life Easier & Reach Your Goals - Starting Today!

I receive a ton of messages from women, especially young mothers & entrepreneurs on how I make my nutrition and wellness look so “easy”.

First of all I appreciate that you think I make it look easy, but it wasn’t always this way. It took years of dedication, school, mindfulness and habit setting to get here. I spent 6+ years studying solely nutrition, and over a decade studying mindfulness and wellness. I have been able to incorporate small changes into my personal routine over the years, infusing bits and pieces as I move through life.

I wanted to take this opportunity to let you in on a few of my ‘tricks’ and ways that you can make your life easier starting today!

First, stop caring what other people think. (I know this is not nutrition or wellness related but it’s so important!) Many of us get so tied up in what others are thinking or saying about us that we literally paralyze ourselves from moving forward and taking the next step. TBH most people are too consumed with their own life to even care what you are doing - and to all the bullies out there who are commenting and waiting for your next mistake, well that speaks more of their terrible character and poor self esteem then it does of you. You keep doing you. Do the best that you can every single day, that’s it.

Second, create a plan. Work with a Certified Holistic Nutritionist or Naturopath to create a customized nutrition & wellness plan that works for your body. Every body is different. We are constantly bombarded with new nutrition trends and ‘instant fixes’ online, and it can be so confusing unless you are prepared. There is no such thing as a quick fix, and most diet trends will end up failing you (or your organs) down the line. Work with a professional to help you set up a plan that works best for you and your specific needs. Added bonus…ask them to help you create an actionable plan for your family and meal planning as well!

Lastly, listen to your intuition. This tends to be a tough one for many, for some reason many of us have a difficult time listening to our gut (our intuition). We get easily swayed by what others think or what others are doing, even if it does not serve us, we suffer from FOMO. I am going to urge you to drown out the noise, let go of other peoples opinions and unhelpful remarks….listen to your intuition. Our bodies innately know what they want, and what they need to live their best, healthiest lives…it’s when we don’t listen that we get into trouble. This goes for nutrition and movement, listen to what your body wants (I’m not talking cravings for sweets…that’s emotional). For example, I wrote about my dietary changes in a recent blog (check it out HERE) for years I ate a certain way because it was how I grew up, what I was used to, and how my husband eats. It wasn’t until earlier this year that I began to tune into what my body wanted, and when I started fueling my body with what it needed (and elimination what it didn’t) that I began to not only see transformations, but I started to feel tremendous change. The same goes for your workouts, move your body in a way that honors you. If you love yoga, pilates, and low impact workouts DO IT! If you love lifting heavy weights, then DO IT! Listen to your body, trust your gut, and drown out all the excess.

Photo by: Jontel Chere

The Power of Newness

Did you know that learning something new is one of the 7 Needs for Happiness?

We naturally thrive in creative environments, our brains are like sponges and require newness in our lives in order to be completely happy and fulfilled.

This may sound far fetched to you, but I promise there is plenty of data to back it up!

Think back to the last time you learned something new…it could be something simple like reading, learning to drive, learning to knit…whatever it was bring that feeling and those emotions to mind. Think back to how excited you were when you learned that new skillset, how empowered or happy you felt when you conquered something you weren’t sure you could do. It’s freeing, it’s exhilarating!

When we learn something new we not only open up new freedoms, new adventures and new skills; we open the door to exploring something exciting and challenging. This type of challenge is so beneficial for our brains and our health long term. Our bodies {and our brains} requires new challenges like these, especially as we age.

Many of become stuck day in and day out doing the same mundane tasks, and same daily routine - and the scary part is that many of us don’t even realize that we are stuck…

When I initially reviewed this research earlier this year I made a promise to myself to challenge myself this year {personally} and to create a list of things I would like to learn how to do this year.

TBH that list sat on my desk for weeks…and weeks…but once I gathered up the courage to try something new. The courage to be bad at something {like really bad} it was fun! So many of us hold ourselves back from trying something new {or following our dreams} because we are afraid to be bad at it - we are afraid it be beginners. This is so sad to me because that fear is totally ego driven. It’s okay to be bad at something when we first try, how else are you supposed to learn and improve?

So I would encourage you to try something new this year - hell try something new this month!

Think about something that you’ve always wanted to learn, or always wanted to do…and do it.

Life is short and there are no do-overs.

Two NEW things that I have committed to learning this year are…

baking gluten free vegan bread and playing the ukulele

What are you going to try?? Comment below and let me know!

Learn How to Create Micro Habits

if you want change, start today.

if you want to build that business, start today.

if you want to run the race, start today.

whatever it is that you want, start today.

don’t wait to make your dream a reality.

start today by implementing micro habits that overtime will compound into massive change.

micro habits are tiny achievable habits you can commit to and actually achieve.

for example you want to build a business, take 5 minutes out of every single day to brain dump what that business looks like, colors, mission, core values etc.

you want to meditate every day, start with 60 seconds twice a day. Meditate right when you wake up and right before you close your eyes at night.

you want a cleaner house and want to simplify, designate one room per week and spend 5 minutes cleaning up and cleaning out.

over time these daily micro habits will compound, you will start to see real benefits from them.

you will start to see so much benefit from your meditation practice that you’ll start extending your 60 seconds to 5 minutes twice a day, and the benefits will be incredible.

you will slowly create your vision plan and outline your dream business; your house will become organized and simplified. Overtime these micro habits will have a tremendous impact on your daily life in such a positive way that you will find yourself willingly choosing to spend more time on these habits.

the growth will be incredible.

what micro habit will you start today? comment below and let me know!

Photo By Jontel Chere

5 Mantras for Mental Health

May is Mental Health Awareness Month and throughout this month I have shared tips on my blog and on my social media accounts on way we can check in with our mental health and ways in which we can help to keep our mental health on track. 

Our mental health is just as important as our nutrition and fitness.  Lean and Green Body® believes in full body wellness - which includes our mental health wellness. 

Some of my personal favorite ways to improve my own mental health wellness are meditation, long walks, yoga, and reading. So much of my life as a busy entrepreneur is go-go-go and it can take a real toll on your mental health, especially working in a client based business. So it’s important for me to check in and intentionally schedule periods of times every single day for my mental health wellness.

Just as I schedule time every morning for my morning routine to keep my nutrition on track, I schedule time throughout my day to keep my mental health on track. 

Another tool that I use to keep my mental health on track is setting a mantra or a selecting a word/phrase for the day. Sometimes I use this is my mediation practice, and more often than not I wear my mantra. I have been wearing Mantra Band bracelets for years now, and I love the idea of selecting a mantra or in my case a few mantras to wear daily. It has become a real source of inspiration for me!

I truly love Mantra band because their mission is so simple and pure. You select a mantra that you connect with and wear them on your wrist. It seems so simple, but has been incredibly powerful for me when I am manifesting something big or if I am working through something and need a positive reminder to look at. It helps me to remember my why.

I use these mantras during difficult meetings, never ending days and through many of life challenges and celebrations. It may sound so simple, but for me personal having a mantra (and having a mantra visible to me daily) has been a powerful tool for keeping my mental health on track. 

In honor of Mental Health Awareness Month Mantra Band has release a special collection of mantras, and I’m loving all of them! 

Two of my favorites from this collection are Never Give Up and One Day at a Time. These remind me that I am never alone in my journey and to take life one day at a time. Even if I only make small baby steps forward each day I am still moving forward, and that is a beautiful thing.

Mantra Band and I have teamed up to offer you something special!

Use code LEANANDGREEN10 for 10% off a mantra of your choice. Click HERE to start shopping.

• Transparency - these are affiliate links and I will make a small commission for sales through these links. I only ever promote items that I 100% believe in and use myself. Thank you for your support.

It's Time to Put Yourself First - Here's How!

For years I put everyone else’s needs above mine. I thought it was “right” or would make me a better person if I took care of everyone else first…but it didn’t. In fact, it left me so drained that I rarely had time to take care of myself. For years my self care was non-existent, and I noticed my health and well-being were taking a big hit.

My hope in sharing this is that you don’t make the same mistake. It can be so easy, especially as women, to put everyones needs above our own. It’s engrained in us from the time we are born, but it’s not healthy. If we do not take care of ourselves, how on earth are we supossed to take care of everyone and everything else? We simply can’t!

The phrase “you can not pour from an empty cup” is so accurate! Trust me I tried…for years. It’s not possible.

When we take time to put ourselves first, and even just taking 10 minutes a day for some much needed self care to pause and breathe it can shift everything. When we take care of ourselves we are better able to handle everything around us with more ease and grace.

In the last year I have implemented a tool for myself that has been a total game changer.

Are you ready for it?!?

Every single day I have a list in my planner (yes I still use a paper planner) of everything I would like to get done that day, and on the top of the list - ABOVE everything else if a list of 4 things I do every single for myself. They are not big things, but every single day these are my most important items on my list. Putting myself first, and ensuring that these 4 items get checked off daily has been a game changer for my personal life and especially my business.

I would encourage you to try this! Create a list of 2-4 items that you would like to do daily just for you. Select items that will help to enhance your mental health, your well being, and allow you to create a calm in the chaos of the week. For my busy Moms, perhaps taking a shower (alone)…or dream big a bath (alone) is on your list?? Select items that honor you and fill your cup up.

Photo By Jontel Chere

Roasted Broccoli Recipe

As you know I LOVE everything green, and broccoli is no exception! We eat broccoli several times a week in my house, and one of our favorite ways to eat it is roasted.

I thought it would be fun to share a recipe we make weekly in my house!

Roasted Broccoli

Ingredients:

Organic Broccoli

Avocado Oil (or Coconut Oil)

Salt & Pepper

Directions:

Pre-heat oven to 425°

Wash and trim broccoli

Lightly sprinkle oil over broccoli, and then sprinkle with salt and pepper to taste.

Massage it all together, so each piece is coated.

Bake for 20-25 minutes for until tender and slightly crispy.

Enjoy!

5 Benefits of Chlorophyll

Chlorophyll plays an important role in keeping our bodies alkaline and healthy.

It’s what gives plants their green color; the greener the vegetable or plant the more chlorophyll there is.

Five noted benefits of taking chlorophyll regularly:

1. Fights Cancer - specifically liver, colon, skin, and stomach cancers. It does so by reducing the tumors in the body and binding to the aflatoxins.

2. Powerful Antioxidant - may also reduce carcinogens in the body.

3. Increases Energy Naturally - green energy!

4. Skin Health -think radiant youthful skin! Chlorophyll is loaded with Vitamins A, C, E and K which help with skin appearance, as well as diminishing fine lines and dark spots.

5. Naturally Detoxes the Body - helps to clear out toxins and keep the body alkaline.

** I am by no means a Doctor. I am a Holistic Nutritionist sharing the benefits of a well documented supplement. Always check with your Doctor before beginning a new supplement regimen.

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.

How to Plank

Plank is one of the most common exercises during a workout, yet so many of us are still doing it incorrectly.

It is one of the best exercises for core strength and shoulder strength. I have used plank with my training clients and yoga students alike. Almost everyone can perform this exercise when given the correct cues.

If you do not use proper alignment and technique when planking it can lead to injuries in the low back and the shoulders. In the video below I review proper form and technique so you can safely plank!

3 Things You Need to Start Meditating

I talk about my daily meditation practice frequently and how it has changed my life. I literally can not imagine my life without it anymore, my body and my mind need it. It feeds my soul in a way I can’t really put into words.

I have found that people are often intimidated to try meditating. They build up a big story around it as to why they can’t or why it won’t work for them. If you just let go of the fear, let go of the assumptions, and just sat down and tried it you may start to experience the magic.

When starting your meditation practice just start with 10 minutes per day. Now that may seem like a lot, but there are 1,440 minutes in the day…I’m sure you can find 10 minutes each day to meditate. Once you commit to a daily practice, and are feeling the results you can gradually increase. I now meditate for a minimum of 40 minutes each day, and it has changed. me.

I thought it would be fun to break down the 3 things you need to start meditating today!

The first thing you need when meditating is an open mind. Let go of preconceived ideas, thoughts, assumptions and just allow this experience to be whatever it may be. It won’t be perfect the first few times, hell it may never be perfect…and that’s totally okay. People often assume that in order to “meditate properly” you have to have a completely clear mind, false. We do not live in a society where it is easy to have a clear mind, which is why we need to meditate. Thoughts will come in, acknowledge them and then just put them to the side. You get to decide whether or not you pick up those thoughts after your practice.

The second thing you will need to begin your meditation practice is a quiet space. You can set up a quiet calm corner in your home, your office, your patio. Choose a space that is relaxing to your mind and body. It will be tough to meditate in a messy space because your mind will be thinking about cleaning instead of just being. I work with some mother’s who meditate sitting on the edge of their bathtub, or sitting up in bed. Find a space that feels good to you. I like to turn down the lights in the room to create a calm relaxing vibe, do what feels best for you.

The last thing you will need to start your meditation practice is either quiet chill meditation music or perhaps use an app for a guided meditation experience. It can be very difficult when starting to simply sit in the silence and meditate. The thoughts will come in and can become overwhelming, and even take over the experience. Currently, I use very calm meditation music to help guide me and I set a time on my phone, the music shuts off when the time is complete. You can also use an app, there are dozens of meditation apps and guided meditations available online. I often use Gabrielle Bernstein when I am looking for a guided meditation experience, and I highly recommend her. When first beginning your meditation practice following along with a guided meditation can help to focus the mind. If you have a favorite meditation app let me know by leaving a comment below!

There are several different types of meditation and it is important to find one that aligns with you. Play around, experiment, and have fun with the process.

Photo By Jontel Chere

35 Things I've Learned in 35 Years

Yesterday I celebrate my 35th birthday!I have always loved birthdays, and this year was no exception. It was a beautiful and restorative weekend, exactly what my soul needed

35 feels good

I feel that I have really found myself and I love the person that I have become.

I think that it is so important for us to really love ourselves, for all that we are and all that we have become. I see so many people go through life unsure of themselves, or unhappy with themselves and their life. Life is way too short for that mindset. We get one chance at this life, and our relationship with ourselves dictates all the other relationships in our life.

It has taken me years to get to this level of self love. I had to unlearn a lot of old patterns and habits, I had to heal from generational trauma and my own wounds, and I had to ignore some fear based advice and listen to my own intuition. I learned to lead with love, and let go of the fear.

All that being said I thought it would be fun to create a list of 35 things I have learned in 35 years! As I started writing this list I thought it would be impossible to come up with 35 things…then I soon realized I would have to consolidate my list!

35 Things I’ve Learned in 35 Years

1. Self love is the most important thing.

2. Respect - yourself and others.

3. You can inspire a lot of people, but you can only change yourself.

4. You are not for everyone and that’s okay.

5. You don’t need a million friends. Keep a small circle of people you absolutely love & trust.

6. Stay true to yourself, listen to your intuition.

7. Always lead with love. Let go of the fear and the hate. Let your light shine.

8. The entrepreneur path is not for everyone. People will judge you, they will tell you it will never work - do it anyway.

9. Even when you fail, know that it’s okay. Get back up, dust yourself off, and start again. It’s just another lesson learned.

10. At some point in your life make a big drastic move - everyone will think you are crazy - but it will teach you so much.

11. Meditate every day.

12. Nutrition really is the key to good health and happiness.

13. It’s okay to change, grow and evolve. Do it over and over again.

14. Not everyone will understand your path, that’s okay they don’t need to.

15. People will try to keep you small, they will try to dump their self limiting beliefs on you, don’t let them. Rise above.

16. Move your body everyday.

17. Find a workout you love.

18. Be honest…most of all with yourself.

19. Marry your best friend.

20. Laugh and smile every single day.

21. Don’t take yourself too seriously.

22. Communication is everything.

23. Most of the people judging you, are really just jealous of you. Ignore the haters.

24. Drink more water.

25. Speak your truth and stay open.

26. You are more beautiful than you know.

27. Set boundaries and stick to them unapologetically.

28. Be kind. Everyone is fighting a battle that they may not be ready to share.

29. Delegate. You do not have to do everything alone.

30. Lower your stress. It will heal you in ways you can only imagine.

31. Not everything has to be done right now.

32. Life is short - too short. Be grateful for each day.

33. You are more resilient than you know.

34. Travel often, expand your mind & open your heart.

35. Do what makes you happy. Find your passion, and turn your passion into your purpose.

Photo By Jontel Chere