4 Things That Will Improve Your Life & Happiness

4 Ways To Improve Your Life!


Someone cuts you off in traffic and you spill your coffee all over your clean shirt. We’ve all been there and know how easy a good day can turn bad. Between stress at work, school deadlines, family and friends, it seems like everyone is after your happiness. In times when all seems wrong, here are 4 tips to help you turn that frown upside down. Practicing these mindful tips will also help improve your life and overall happiness!


Tip 1: Be Grateful

Stop complaining so much and appreciate how blessed you are every single day. This may seem challenging sometime because it’s so easy to look at all the things that go wrong during the day. So crack open a notebook and find a pen from under the couch and list 5 things you are grateful for right now.



Tip 2: Be Your Own Bestie

Stop relying on other people to fill the void or loneliness. Instead, learn to be your own best friend. I know there have been many times in my life where I filled my schedule up with seeing family and friends or going out as much as I could. But over the years, I have learned to appreciate my alone time. You spend more time with yourself than anyone else so might as well enjoy it.



Tip 3: Surround Yourself With Love

Drop kick the people who don’t bring positivity to your life. Okay, no drop kicking allowed, but don’t waste your time with those people. If someone isn’t supporting you, they are against you. Maybe if you can’t just kick someone out of your life, limit your time with that person and surround yourself with people who want to see you grow and blossom.



Tip 4: Shut Off The Tech

Turn off the tv and social media every once in a while. Our brains are always craving stimulation, but turning things off for a bit can have positive effects on your mind. Whether you mediate or spend time with someone special, I challenge you to turn off the technology at least 30 minutes a day for a week straight.



Let me know what makes you happy in the comments!

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Peace & Love,





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6 Tips To Live A Little Healthier Everyday

healthier life

Tips To Live A Healthier Life


I learned a lot from my parents growing up. But one lesson resonated with me the most: take care of your body. My mom threw me in sports when I was a kid and told me to eat my veggies so I’d grow up big and strong. And I did! Well, I am 5 foot, but I’m a very active and strong tiny woman.


It’s great to have parents that embed healthy habits in your head. But so many kids don’t have this support or they grow up and go their own path. It’s also very easy to overlook the simple activities that promote good health. Drinking water, going for a walk and getting enough sleep all seem pretty basic to have a positive impact on your health…right? This is where huge mistakes are made. Falling into a cycle of unhealthy habits can lead to a stressful and chaotic life.

So here are some healthy habits you can start today if you are looking to feel more energized and positive. This is the only body we get, so why wouldn’t we treat it with love and respect?




Move Daily

Most of us sit at a desk all day long to collect a paycheck. We take that paycheck straight to the store where we buy frozen meals or fast food. Then, we go home and sit some more. And as we age, our sedentary bodies begin to lose muscle mass and bone density. This becomes a major problem the older you get and that’s when injuries and illness happen.

Another problem with inactivity is that you have eyes watching your every move. Your children, spouse, family and friends are taking in everything you do. So, wouldn’t you want to set a good example of self love? You don’t even have to do an intense workout every day. You can simply walk your dog, practice yoga, or even clean your house. The point is to incorporate some type of movement every single day.




Hydrate Yourself

Being hydrated helps with several functions in the body including maintain immune health and digestion and protects your joints. Drinking enough H2O also helps flush out toxins from the body and helps keep your muscles strong. If you workout, you should really be drinking that water. It aids in transporting oxygen to the muscles. This is why you might feel early fatigue during a workout if you’ve been dehydrated.

Quench your thirst without empty calories and added sugar. Try and shoot for 1/2 your bodyweight in ounces everyday. I know water isn’t the best tasting, but it is essential to live a strong and healthy life. So spice it up with some berries or lemon and figure out what will make you drink a little more water.




Get Quality Sleep & Rest

They don’t call it beauty sleep for nothing. When you catch those z’s, your body is digesting everything from the day, helping you de-bloat, and refreshing your skin. Typically when you feel like shit, you look like shit. So try your very best to aim for at least 7 hours of quality sleep. Have you ever stayed up all night and the next day you didn’t even want to do the things you normally love? Tiredness can make you moody, irritated, and feel like this world is that much harder.

If sleep is something that doesn’t come easy, try a guided meditation. Simply developing a night time ritual is a great way to get your body ready for sleep. One of my evening habits to have a kiwi before bed. (I love their weird texture!) Kiwi ramps up the melatonin hormone, which helps you relax. The bottom line is that rest is a must for your mind and body if you want to live this crazy thing called a healthy life.




Laugh Until You Cry

I feel like even when you’ve had a really tough day, you should find somehow to laugh. And at the very least smile. Call your old bff and reminese about that one time you and her rode your dad’s lawn mower at midnight. (Not that I’m talking about me or anything) Days when I don’t have anyone to make me laugh, I’ll throw on a few YouTube videos of bloopers or an episode of Impractical Jokers. Having a good long laugh is just like having a long cry. It’s medicine for your soul so laugh a little.




Fuel Your Body With Nutrients

Want to know why you need 4 cups of coffee to get through the day? It’s because you’re not fueling your body properly. Drink your water and eat your macros so you can skip the Starbucks line. You need to eat a  balanced diet to provide your body with minerals, vitamins, protein, carbs, and fat. In order to get all these nutrients in your system, you should eat a variety of foods. Eat the rainbow, and I don’t mean Skittles.

The first step of eating healthier would be to cut out refined foods and sugary drinks. It’s called junk food for a reason. Processed foods and candy contain empty calories, which don’t help your body function at optimal level. You have to eat to survive, might as well do it right.




Just Breathe

It seems like everything is after our attention these days. Work, family, school. television, YouTube videos, advertisement (you name it) all seem to be in competition with each other. But what if you could bring back the balance? Taking a deep breath can help undo stresses and reduce blood pressure.

When you’re stressed beyond belief, your hormones get out of whack, which can affect your mood and appetite. Obviously you need oxygen to live, but it also helps cleanse the body of toxins. And don’t forget to be grateful for the ability to expand your lungs. Slowing down your breath can really help calm your mind and slow you down in a fast paced world.



What are some healthy habits that you have started this year?   

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Peace & Love,







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How To Warm Up Before Your Workout

warm up

You might show up late to class or barely even have enough time to squeeze in a workout. Who has time for a warm up? It’s not that important, right? Wrong! So, don’t go skipping out on those 10 important minutes. Skip this step and you will not only have a harder time during your workout but also put yourself more at risk to injuries. Well, what is a warm up and why should you do it? Keep reading to find out all the answers to your questions.

A warm up is generally characterized by a short 5-20 minute bout of low-intensity exercise. If you plan on an intense workout, recovering from an injury, or are an older adult make sure your warm up routine is longer in duration.

Prevent Injuries

Acute injuries such as muscle tears happen more frequently when the muscles are cold. Slowly increasing the blood flow to your muscles will prevent them from overstretching. Since warming up helps the body increase its range of motion, your joints and muscles will move more smoothly. 

Maximize Your Performance

Because of this increase in blood flow, the muscles will actually warm up in temperature.This will cause the muscles to contract with greater force, increasing your strength and speed. Warming up increases the amount of oxygen and nutrients to your muscles, which will prevent you from getting winded early on in your workout.

Get Your Head In The Game

Besides the physical preparation, developing a warm up routine can get your mind ready for the workout. You most likely have been stuck behind a desk all day, which means that your mind is still stuck. Your head might be thinking about deadlines, kids, and everything but working out. In order to get focused on the task ahead, perform a 10-15 minute warm up before every workout. Warming up also prepares you for the times during your workout when you want to quit.

Ways To Warm Up

The type of warm up you do will depend on which physical activity you are going to perform. Obviously, you wouldn’t need to do many squats for your warm up if you were going to be training your shoulders that day. The point of a warm up is to get your body prepared for the exercise you are going to be doing.

For example, on leg day I like to do a dynamic lower body warm up that includes activating my glutes, hammies, and quads. Days when I do my dreaded cardio, I like to hop on the treadmill and walk at a fast pace on the highest incline for a few minutes. Jumping rope is also a great way to elevate that heart rate and get your body ready for work. I’ve also included a general 10 minute warm up that you can do before any workout!


Find out what you are doing wrong after your workout and what you can do to fix them here!



What is your favorite way to warm up? 

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Peace & Love,






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