6 Morning Habits For A Successful Day

Morning habits lead to making healthy and wise choices throughout your day. There are only 24 hours in a day and time continues to tick by faster every year. It seems impossible to stuff everything you need to do in such a short amount of time. However, you can use your time wisely and include healthy habits that will set you up for success. Many people roll out of bed and immediately into the chaos of their day. But I couldn’t imagine the most successful people rushing through their shower or skipping breakfast.

Developing a regular morning ritual prepares you for the day and helps you to become more productive. Consistency sounds boring and it is to a lot of people, but it’s also necessary for accomplishing your goals. No one climbs the ladder of success overnight. If this were true, everyone would reach the top. You can utilize the morning hours and start your day with positivity by crossing a few items off your “to do” list. Here is a list of things to do instead of pressing the snooze button or smoke that morning cigarette.


Yoga and Meditation

Practicing meditation and yoga can help you set your intentions for the day. Spending a few quiet moments to yourself can help clear your mind, sharpen your focus and bring awareness to the body. There are numerous health benefits that have been linked to meditation such as lowered blood pressure and improved blood circulation. I like to start my day with 20 minutes of yoga and end my evening with 20 minutes of meditation. The more frequently you meditate, you’ll be able to handle whatever life throws your way.


Eat A Healthy Breakfast

Along with exercise, your body requires proper nourishment to get through the day. Some mornings are hard to wake up, but looking forward to a hearty meal can be motivating. People who eat within an hour of when they wake up will feel energized, focused and healthy. A hearty breakfast can wake you up and power your day. Studies have found that eating breakfast stabilizes glucose levels, which enhances concentration, memory, and creativity. Those who skip the most important meal of the day tend to eat more calories, making weight hard to lose and maintain. Always include protein in your breakfast and avoid heavy meals and starchy foods. Eggs, yogurt, and granola are quick and easy meals that will give you nutrients without weighing you down. A few of my favorite beverages are coffee, green tea, and water with lemon. Try to stay away from juices like orange or cranberry since these beverages contain a large amount of sugar. Drinking a glass of warm water before every meal will benefit your digestive system and keep you full for longer.


“Me” Time

What better way to start the day than with yourself. Before you have to rush through traffic and deal with these crazy times we live in, slow down. Light a few candles and pour the bubble bath. The mind needs a break to unwind and refuel. It’s nearly impossible to concentrate on daily tasks when your mind is bogged down. Read a book, take a bath or meditate for a few minutes. It doesn’t matter what your outlet is as long as you have one. Start the day by doing something you legitimately enjoy.

House Work

It’s so annoying to come home after working all day to a dirty house. Do yourself a favor and wake up a few extra minutes earlier to cross off a few items off your list. Start a load of laundry, vacuum the house or check your email to kick off the day with productivity. You’ll thank yourself later knowing that you won’t have to come home to a sink full of dirty dishes.



I honestly believe that exercise is essential for a completely fulfilling life. Being able to move your body is incredible, so you should take full advantage of your good health. Twenty minutes to an hour of physical activity in the morning helps your creative juices and positive energy flow naturally. Even a few minutes of walking, running or yoga can boost confidence, happiness and focus throughout the day. If you are a dog owner, taking your furry friend on a walk can do the body wonders. The more you can incorporate the outdoors into your day, the happier you will also be. I feel the most creative after an intense workout or a long run outside.

Create Something New

It feels good to start the day off by creating something new. If you are an artist, break out the paint brushes. If you are an author, sit down and write. You’ll feel like you can take on anything that comes your way after you put on your thinking cap. You can also use this time to do any meal prepping for the week to save you, even more, time. Cooking your favorite meals is also a stress reliever to some. 


I hope you guys enjoyed this post! Let me know how you start your day in the comments section. Please subscribe to be notifying of future blog posts. If you are looking to collaborate, I am open to suggestions. You can drop me an email at wherefitnessmeetsbeauty@gmail.com You can also connect with me on Twitter @fitandbeauty_ Talk to you soon loves!

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7 Surprising Benefits of Cold Showers 

cold showers

The Benefits Of Taking Cold Showers

Before heating systems were created, people in ancient times had no choice but to take cold baths. Unless they lived near a natural hot springs, everyone was subjected to nippy waters. This may sound like a form a torture to some, but cold showers actually have health benefits and therapeutic properties.

Even after hot showers became available, people will chose to bathe in cold water because the rewards outweigh the comfortability. Cold showers not only can improve your health, but change how you view fear and handle challenges you face every day.

Most of us don’t like change because we’re afraid of allowing ourselves to be uncomfortable. The most effective way in breaking out of that comfort zone is by learning to be okay with feeling uneasy.

If you can’t stand to be uncomfortable when you are the only one being affected, what’s going to happen when the circumstance involves more than yourself. Taking cold showers is a great way to train your brain how to choose the path less traveled.

Improves Blood Flow:

The circulatory system transports nutrients throughout the body to organs, tissues, and cells. Good blood flow is essential for your overall health. Poor circulation can cause nerve damage, blood clots and even diabetes.

Cold water causes your blood to circulate quickly in order to keep the body warm. The instant your skin receptors sense the coldness, your heart pumps blood intensely throughout the organs to regulate your body temperature. This improves your blood flow over time.

Strengthens The Immune System:

You shouldn’t believe the myth that being cold and wet can make you sick. Taking cold showers can actually strengthen your immune system. Your body releases white blood cells in response to a cold or illness. Studies have found that people who take cold showers regularly have a higher count of these disease-fighting cells than people who take sauna-like showers.

Your body increases its metabolism and revs up the immune system under colder temperatures. Taking cold showers regularly can strengthen your immune system by increasing the number of white blood cells in the body, which helps fight infections.

Increase Energy:

The feeling of bone-chilling water might sound horrifying, but it can actually increase your alertness and energy. The cold water shocks the body, which causes an increase in your heart rate. Your breathing deepens in order to try to warm the body. This helps your blood rush through your body and leaves you feeling energized for the day.

Improves the Appearance of Skin & Hair:

Hot water has a tendency to dry out your hair and skin by stripping them of their natural oils. If you have flakey skin or split ends try a cold shower. Using cold water at the end of your shower helps seal your pores and cuticles, which prevents dirt from getting in and clogged pores. Cold water also helps smooth and strengthen hair follicles for touchably soft skin and hair.

Relieves Depression:

Studies have found that cold showers can ease symptoms of depression. The direct impact of the coldness sends intense impulses throughout the body to the brain. The coldness stimulates the noradrenaline source of the brain, which helps fight feeling the blues.

Teaches Discipline:

It’s a radical transition for someone who takes steamy showers every day to switch to freezing temperatures. You want to automatically turn the water to warm, but when you turn the knob the opposite way, you are essentially training your brain. This habit will help you develop will power and discipline with all aspects of your life.

Improves Metabolism:

Your body is made out of two different types of fat. The bad fat is what we try to lose and the good fat is what warms your body in cold temperatures. The good fat or (brown fat) is stimulated and burns off calories when you’re in colder temperatures. This regulation requires a lot of effort from your internal organs, therefore you are helping your weight loss journey.
I’m taking up the challenge and am on my 15th cold shower in a row. The first day was the hardest. Like most people, I wanted to turn the water to hot automatically. As I slowly turned the knob in the opposite direction, I did everything to talk myself out of it. And once I did it, I wanted to scream and cry like a newborn…but I did it.

It’s not easy, but in my opinion, you get stronger every day. You might be in pain, but the point that you DO IT. Just remember you don’t want to shock your body, so take short cold showers. You can also take warm showers and then change it to cold for the last 5 minutes.

I challenge you to take a cold shower every day for 2 weeks. Let me know in the comments if you take cold showers and if you have noticed a difference in your health. As a disclaimer, people who suffer from certain conditions such as heart disease, high blood pressure, eating disorders, women who are menstruating and other issues should avoid taking cold showers because the temperature can shock your body and can even make your symptoms worse. I am not a physician, so please speak with your doctor if you have any questions or concerns.





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8 Tips For Getting Energy Fast

Getting energy and keeping that stamina going all day can be difficult to manage. You might be like most people who wake up feeling tired or can’t seem to stay energized for the entire day. I can totally relate to lack of motivation and exhaustion some days. Stress and low energy levels can make it difficult for you to focus and be productive.

It’s tempting to reach for a Red Bull or a 5 Hour Energy by midday. However, there are more effective and healthier ways you can recharge. If you find yourself in an energy crisis, here are a few natural ways to relight your fire.

Eat Breakfast First Thing In The Morning

The best time to eat breakfast is within the first hour that you wake up. Since you’ve been asleep all night, your body is nearly starved. You need nutrients from a hearty meal to start the day as soon as possible. A balanced breakfast consists of proper fiber, protein and carbohydrates. Eating a healthy breakfast replenishes blood sugar levels from lack of nutrition from the night before and helps you concentrate on daily tasks.

Let Your Light Shine

The sun is not only a great source of vitamin D, but it’s also a natural mood enhancer. Seasonal depression usually occurs during the colder months when the sun sets earlier. This lack of sunlight can trick your body into thinking it’s time for bed and make you feel tired and even sad. Open a curtain the minute you wake up and let the natural light fill your room. You’ll feel instantly awake and refreshed. You can take a few minutes of your day to go outside and enjoy the scenery. Being outdoors can physically improve the quality of life by lowering your blood pressure. The sunlight can even make you happier!

Quit Smoking

Some people believe that smoking tobacco can boost your energy. However, smoking cigarettes can increase stress and fatigue, which cause you to feel tired. Cigarettes contain harmful toxins that attach to the lungs. This makes it difficult for your blood cells to carry oxygen to the brain and other organs. When your body isn’t getting enough oxygen, you feel sluggish.
High carbon monoxide levels also cause oxygen in the blood to decrease. The best way to prevent these health risks is to stop smoking.

Don’t Skip Meals

Food gives your body the nutrients it needs in order to function properly. When you start skipping meals, you risk slowing down your metabolism and suffering from nutrient deficiency. This can cause a number of problems including fatigue, lack of concentration and exhaustion. You’ll find it hard to complete even simple daily tasks the longer you go without a meal. Even if you are not hungry, make sure you are eating the recommended amount of calories that your body needs.

Take A MultiVitamin

You might not be skipping meals, but sometimes you don’t get all of the nutrients and minerals your body needs to perform at its best. Multivitamins are formulated with the recommended amount of vitamins and are designed to replace any lack of nutrition. You must take supplements, like multivitamins daily in order to feel a difference. Although these supplements can aid in energy levels, they do not replace bad health. Avoid any misuse in taking vitamin supplements and incorporate exercise and proper diet along with a multivitamin recommended by your physician.

Start Exercising

As counterintuitive as this may sound, getting up and moving regularly can give you more energy. Your metabolism and blood circulation increases the more physical activity you do throughout the day. By exercising, you are waking up your body from the inside out. The increase of oxygen and blood flow to the brain gives your powerhouse the boost it needs.

Practice Meditation

Stress is a major reason why so many people feel tired all the time. With the regular practice of meditation, you can learn to slow down your thoughts and stresses. When you meditate, you aren’t putting all your energy into thoughts and worries. This allows you to put your energy towards important tasks. Meditation can improve many areas of your life such as sleep, which will increase your energy levels during the day.


While certain scents lull you to sleep, some keep you awake. Essential oils such as orange cinnamon and peppermint are great stimulants when it comes to the senses. You can rub a few drops of essential oils on your skin, add it to your bath or use a diffuser. Aromatherapy can heighten the senses and prevent an energy crash when you rather have a nap.

I hope this inspires you guys to do your part and make the best of your day. Each of us are in charge of our future, so let’s make the best of it. Let me know what you do to stay on track and keep energized in the comments section below.

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The Power of Meditation

What is Meditation?

The purpose of meditation is to calm and quiet your mind and achieve a state of mental awareness. In other words, to be in the moment. The average person has thousands of thoughts running through their head everyday. The majority of these thoughts, however are usually negative and do not contribute to your well being and success. While exercise trains the body for maximum performance, the practice of meditation allows you to train your mind to be at peace.

Happiness and bliss do not exist in the physical world, but can only be felt in the inner world. If you can achieve a peaceful mind, you are able to feel genuine happiness and free yourself from all emotional distress.The regular practice of meditation can help train your mind to be at peace in the most dreadful times in your life.

Everyone has heard that children’s minds are like sponges. On the contrary, everyone’s minds are like sponges. When things seem to be going well in our lives, we are overall content and happy. When external circumstances get in the way of what we want, we feel disappointed and unsatisfied. For example, a child picking out a lollipop in a candy store is looking forward to tasting the sour apple on her tongue, but after she eats it only wants another one.
It seems impossible to control our very busy mind because of the major changes in our mood. These fluctuations surface because of the close attachments we have to friends, family and possessions.
With the practice of meditation, we begin to create a balanced and stable mind despite worldly situations. You can experience a true inner peace and appreciate every aspect of your life.

Benefits of Meditation

Everyone has an idea of what meditation is, but why bother? There aren’t enough hours in a day as it is. Where do you find that extra ten or fifteen minutes? If you have enough time to like pictures on IG, you have enough time to meditate. In the present day, stress and anxiety are at high levels. Meditation helps to free you of worry and allow you to experience true inner calmness. Improved concentration and communication, a sense of healing and energy and relaxation are among numerous benefits of meditation. You can enrich your life with the regular practice of meditation.
Meditation doesn’t have an end goal, but produces powerful results including mental and physical wellness. The practice of meditation increases happiness and improves your well being. But on a deeper level, it’s about getting to know your own mind.

How do you meditate?

It’s important as a beginner to start with 2-5 minute sessions. At first, it will be difficult to sit still with an empty mind for a long period of time. You can gradually increase the number of minutes and even practice meditation multiple times a day. Remember to use this time to forget your worries and stress. You can practice by focusing on your breath, or repeating a word or mantra. How you go about it, doesn’t really matter. It simply involves turning your attention away from your thoughts and be present. Understand that there are no set rules for meditation.

You may choose to close your eyes or keep them open. You might prefer lying down instead of sitting. Meditate however you feel is the right way. Besides, this practice is suppose to help you connect and work with your inner mind. If your thoughts begin to arise, simply imagine them as balloons floating through the sky. You see it and now it’s gone. You shouldn’t obsess over whether or not your mind is free from thought. It’s completely natural for the human mind to not shut off.

Meditation is all about the mind and body connection. Whichever position you choose to be in, remember if you’re body is balanced, your mind will also be balanced. Notice your breath without trying to control it. You can meditate in the dark or light your favorite candles. The location where you decided to meditate should make you feel comfortable and further ease you into a relaxed state of mind. Relax all the muscles in your body, including your face. Try meditating with a gentle smile to remind yourself to be happy.

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5 Steps to a Positive Self Image

The way you perceive yourself is created throughout your life by events and circumstances. For example, after I’m finished writing this post I will feel quite impressed with myself. On the other hand, I skipped my workout 3 times in one week, which fills me with disappointment. There are things you can do to give yourself a positive self image.

Having one bad thought to lead to another negative thought and you will be caught in a paralyzing spider web. Unfortunately, the world can be a vicious place. I’ve had criticism thrown at me from every direction once or twice in my life and it can break you down. But we are women and we are strong so here are a few tips that I hope stay with you.


  1. Write a list of the things you like about yourself. Every time you think of something you like besides your physical appearance (weight, height or hair color), remind yourself that beauty is more than skin-deep. There’s nothing sexier than a woman with a strong sense of self-acceptance, openness and confidence.
  2. Surround yourself with positive people. it is easier to feel good about yourself and your body when you are around others who are supportive and who recognize the importance of self-acceptance. If you hang out with “friends” who are constantly tearing you down, they are clearly not worth your time.
  3. Treat yourself to something you enjoy to let your body know how much you love it. Relax outside on a sunny day, write a poem, or take a hot bubble bath. This will allow yourself some “me time”. Do things that you enjoy and are good at. You may discover something about yourself or even a hidden talent, which will take your confidence to another level.
  4. Stop comparing yourself to others. We all look at Instagram models and celebrities on tv and feel a little self-conscious. But these beautiful bodies weren’t born that way. Everyone has to start somewhere, but anything is possible. Use these photos as motivation. With a little hard work and a lot of dedication, you’ll get there too. The important thing is to always love yourself because it takes a lot of progress to achieve any goal.
  5. Your past is back there for a reason. Let go of all your failures and fears. Every day is a chance for you to start new. Be grateful! Instead of thinking about the past, think of how amazing your future is going to be. It’s just as important to be in the present as well as making goals and looking forward to your bright future. Forgive yourself and live the life you actually want to live.
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