4 Ways To Get Back On Track After An Indulgent Weekend


Did someone say shots? Now, these are my kinda shots 😉  After a holiday weekend, wellness shots are what we all need! So, this weekend was Easter 🐣 and I'm sure you had a great time. Did you eat your weight in Easter chocolate this weekend? It's ok, don't beat yourself up. We all fall off track. Even those of us with the strongest of willpower may have strayed away from our workouts or regular eating habits. It’s perfectly normal, and we can all relate to this.

Did you eat your weight in Easter chocolate this weekend? It's cool if you did. I'm not judging!

Seriously... It's ok, don't beat yourself up. We all fall off track. Even those of us with the strongest of willpower may have strayed away from our workouts or regular eating habits. It’s perfectly normal, and we can all relate to this.

If you’ve fallen off course, it isn’t the end of the world. it sure might seem like it is at the moment, but it’s not. Rather than freaking out, you must recognize that you want to get back on track. Don’t beat yourself up mentally.

Whether the scale is reading higher than normal, or our clothes fit a little snug, you must do your very best to be compassionate and kind to yourself. When achieving any goal, there will be wins and there will be losses. It’s normal and part of the journey.

The right mindset will make all the difference in getting back into our routine. Here are some smart and simple healthy choices that you incorporate and practice daily that will help you get back on track:

1. Stay hydrated and drink water. Choose water as your drink whenever possible. Water has no calories, tastes great, quenches our thirst, helps flush toxins from our bodies, and the list goes on and on. Choose water. All day. Every day.

2. Get back to a normal sleep schedule. Late night parties and pulling all-nighters can lead to poor sleep habits. Poor sleep can negatively affect metabolism. Try your best to get a minimum of 7-8 hours of sleep each night.

3. Write down a small daily fitness goal that includes some type of exercise. If we choose a small goal — go for a walk, get 30 minutes on the treadmill, practice 20 minutes of yoga.

4. Maintain a positive attitude. This might be the most important one! When it comes to successful weight loss, one of the most important things to remember is the power of positivity. Tell yourself that you cannot do something and you won't; however, tell yourself that you can do something and you will! This is true for weight loss too. We are all capable of doing anything we want as long as we believe in ourselves. Keep negative self-talk out of your words and don’t beat yourself up if you have a bad day – tomorrow provides another chance to do things right!

Hope this bit of advice helps! 😘

Image Source: Instagram, JuiceServedHere

Some Tips On Surviving Social Gatherings Without Drinking


Happy St. Patty's Day! Ok, I'm going to be 100 with you. I'm not sure what this day is about aside from boozing it up? If you're like me, and don't drink on the reg or are taking a break, it seems like going out and not drinking can be socially alienating. Don't get me wrong... I like to enjoy a darn good cocktail or glass of bubbles or a nice glass of red wine, but I'm not always down to drink. In fact, I only have a drink twice a month.

Heavy drinking, unsure of where you were, how you got there, or what happened to your pants? Not a cute look! Plus, not to mention the splitting headache, excruciating nausea, and the hangover. Yaaa, babe, no thanks! Plus, I'm in my 30's now, and hangovers are a REAL thing that takes so much longer to bounce back from.

It's often useful to have excuses to give when you're not drinking. Of course, you should just be able to decline a drink without giving reasons, but sometimes people can be annoying and won't just accept that you don't want one.

Our culture often revolves around drinking, and people who choose not to participate are seen as boring. That's ridiculous but won't change overnight.  You shouldn’t feel bad about not wanting to drink and no one should try to force you into it.

Whether you decide not to drink altogether or you just want to limit it to one drink, here are some ways to avoid peer pressure to drink and what to order at bars:

Have a drink in your hand

Always have a drink in your hand that looks like an alcoholic drink. It may stop people from asking why you’re not drinking alcohol if they think you are. If you're at a bar, order a non-alcoholic drink like soda water with a lime wedge or a mock-tail. As the bartender to pour it in a cocktail glass. People will see the glass and you will just blend into the crowd.

Pick the right friends

The easiest way on how to avoid peer pressure to drink is to pick friends who support you. If you surround yourself with people who understand you don’t want to drink or don’t drink themselves, you will never be put in an uncomfortable situation. They even might stick up for you when others are pressuring you into drinking.

Know when it's time to go home

Create a maximum amount of time that you want to spend at the party, and stick to it. Staying until 2 a.m. may not be the smartest idea because the longer you stay, the more opportunity you have to get bored and start drinking. Set a responsibility timer and follow it!

Try focusing on the conversation instead!

Everyone hates making small talk, but that’s ok because everyone hates it. If you’re a more outgoing person, use this to meet new people and really start to get to know them. If you’re more on the quiet side, stick to the people you already know, and use this opportunity to find out facts you didn’t already know about them.

“Because I don’t want to” is a perfectly fine reason. And, if people can't respect that, then it's time to find a new crowd!

Need some ideas on what to order at a bar aside from soda water?

Arnold Palmer - half lemonade; half iced tea Shirley Temple - ginger ale with grenadine Mocktails - if the cocktail is primarily non-alcoholic mixers and has only one spirit component, you can likely order the mocktail version (Virgin Mary, Virgin Mojito, etc.) Ginger ale with Angostura bitters Tonic water with a squeeze of lime works well, too Kombucha - here in Portland, there are many bars that carry kombucha in a bottle or on tap St Clements sans the gin - made with fresh orange juice and bitter lemon, it’s lovely and refreshing and works well with or without gin Virgin Mojito - really refreshing but just go easy on the sugar Pimm's Style Iceed Tea - iced tea jazzed up with elderflower and garnished Pimm’s-style with fresh cucumber

6 Ways To Make New Year's Resolutions Actually Happen


It's a NEW YEAR! Heyyyy, 2017!! With a new year comes new goals most likely centered on better health or wellness of sorts. And with new goals comes the task of figuring out what exactly you want from the 365-days ahead of you, and how to accomplish your resolutions. It's now January 4th, and you've probably have started working on them. But, let's face it, sometimes resolutions are accomplished. Most of the times they're tried and failed. Often, they're left behind with the piece of paper that they were written on and forgotten during throughout the year. They become distant memories of wishful thinking.

Resolutions are daunting, but not impossible. We can all make resolutions that are not only realistic and within sight, but also stretch our capabilities and challenge us to achieve more. Every year, I make a resolution with a determination unmatched by anything else but fail to realize what is realistically achievable and make resolutions that are practical. 

This coming year will be different. Like with work productivity, resolutions need small goals to attain the big picture goal. So, first let's get rid of the work resolution and call them GOALS.

Here's how to make the best GOALS and actually keep them.

1. Reflect on that is that you want to accomplish

Here's step one. With any goals — New Year's Resolution or not — reflection plays a vital role. Reflection provides a starting point for formulating your goals. It gives you the anchor you need to create goals that are both ambitious and realistically achievable. It's the key.

Reflecting on the mistakes made last year allow us to make resolutions catered to fixing our weaknesses. It enables us to grow as individuals and realize what we have to strive towards to be better, happier, and more successful individuals. This also allows us to realize what we really want from the next year. Was last years resolution to lose weight but you had no game plan? Did we strive towards something but not find any happiness once we reached our goals? Take a step back from the reality and look at 2015 in abstraction to discover what you really need to resolve.

2. Be very very specific

Being very specific of what you want to accomplish will help you discover the roadmap of how to get there. If it's to lose weight, think about how you're going to get to your goal? How much exactly? What deadline have you set? What are your action steps to get there? Be very specific of what it is that you want.

3. Find ways to remind you of what you want to accomplish

As much as we believe that we can hold on to coherent thoughts in our mind, sometimes the most effective way to make solid resolutions is to put them down. Whether you decide to type you resolutions, write them down with pen and paper, draw them out, tweet it out, post it on Facebook or Instagram. The key is to have some place to refer to your resolutions throughout the year to keep you accountable.

4. Keep Visual Reminders

Our memory is hardly reliable. We tend to remember things different each time we try to recall a thought or retrieve a glimpse in the past. If you want to make a resolution that truly sticks, then having a place that you can refer to when trying to remember your resolution can make all the difference in the world. Create a vision board, set calendar reminders, post it on your desk or use and app like Nozbe or Habit List to help you reach your goal.

5. Set goals with mini-milestones

Resolutions don't necessarily have to run through the 365 days ahead of you. Instead, try breaking your goals up and assigning you own timeline through them. For instance, divide the year into trimesters and resolve to achieve certain tasks by the end of each trimester. If you find tackling a whole list of resolutions through the entire year difficult, this might allow you to achieve more systematically what you want. Also, creating mini daily or weekly goals that work toward your BIG PICTURE goal.

6. Figure out the baby steps

There is nothing wrong with having big goals — but any big goals, it's important to have the right baby steps to go along with it. When drawing up big goals and ambitions, think about what the small things you need to do to achieve that goals to the best of your ability.

Is there some specific skill that you need to improve? Do you need any extra resources than what you already have? Think it through.

Sometimes, large vague goals are the most difficult to achieve. Not because the goals were too big to begin with, but because they’re not thought out with a streamlined focus. For each big goal, try to break them down and have mini daily or weekly goals or a list of steps that you should follow in order to reach that goal with a deadline for each. The key is to be consistent this why you hold yourself accountable.

Do that, and making resolutions that stick may become all the more easier.

What is your New Years Resolution? How are you planning to stick to it?


Updated: 1.4.2016