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Day 25: Create your vision!

“You’ve got to think about big things while you’re doing small things, so that all the small things go in the right direction.” – Alvin Toffler

What exactly is the best way to be thinking about the big things while you’re in the trenches of the little things? A vision board.  A vision board is a tool that utilizes visualization to help you maintain focus on the goal (or goals) you want to achieve.  Literally, it can be any type of board on which you place a of collection images and words that represent what you want to create in your life. Vision boards are powerful stuff! What we focus on always expands, so creating a space for what we want, sets that expansion in motion. People like Oprah, Will Smith and Elon Musk all credit visualization with helping them obtain their goals. If those names aren’t enough to get you cutting and pasting, here are a few benefits to creating your very own vision board:

  • sets a strong intention
  • makes your goals crystal clear
  • improves self-image AND self confidence
  • increases your creativity
  • makes you more productive
  • releases your inner potential
  • uplifts your mood/increases feelings of happiness
  • gives you better focus

The BEST thing about creating a vision board? There are NO rules!!! {Yes!!} This is YOUR vision, so there’s no way to mess it up.  My recommendation is to take some time and write out several specific goals for yourself.  Do this with actual pen and paper, so you are putting your energy (not just words) into what you’re writing. Once you have you goals written down, you’ll need:

  • A board, it can be something fancy or just a simple piece of poster board (what I use)
  • Scissors, tape, glue-sticks for attaching your items to your board
  • Some fun markers and stickers if you like to embellish (like I do)
  • Magazines with pretty pictures (hit your mom up or your doctor’s office-ask if they have any outdated ones they’d like to get rid of)
  • Search online (or in your own collection) for photos, quotes, images of places you want to go, reminders of an event or places you’ve been that you want to return to…basically anything that inspires you or is directly connected to your goals, cut it out.
  • Be sure to set aside some time to focus on creating your vision board.

When you have all your items in hand (which can take a little time, so don’t worry or rush), get to gluing! You can do this solo or get a group of friends together for a date night. {Fun times!}  I definitely recommend laying out your board before you begin sticking everything on, so you get a feel for how you want it to look…some people like to leave space between their items, others like to have it all smashed up together.  Remember there is no wrong way, only your way…so have fun!

Light and Love,

♥k

P.S.  I am SO excited for this one.  I haven’t had a vision board for about two years, as it got lost in our move, and I then I forgot to create a new one. (I forgot to mention the key to vision boards is they have to be seen…and updated as you achieve your dreams). So be sure to put yours somewhere where you can see it often.  I can’t wait to create mine and share it with you. (I hope you’ll tag yours on social media using #auduvisionboard so I can see what you create!)

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Day 24: Power up your Mindset!

What you think you become. What you feel you attract.  What you imagine you create. – Buddha

As defined by World Health Organization (WHO) back in 1948, health is a “…state of complete physical, mental, and social well being, and not merely the absence of disease or infirmity.” This basically means our health is not one dimensional. And our health is not lost if we have an ailment or diagnosed disease! {My favorite part!}  Our health requires nourishment of the mind, body and spirit. 

When researching for today’s topic I stumbled on Jack Canfield’s concept he calls The Hour of Power.  Amazingly, we are already doing two of the three portions of Jack’s hour: 20 minutes of exercise and 20 minutes of meditation, thanks to Day 10 and Day 20. {High fives all around!} Today’s habit is the third part of his equation:  add 20 minutes of reading positive content to your day.  I’m gonna upgrade this a smidge and say read, listen (my fave) or watch positive, uplifting content for 20 minutes each day. {Side note: I just had crazy deja vu as I typed that…shew}.

The 20 minutes you spend nourishing your mind with uplifting content will help re-frame (and retrain) your mindset.  Having a  positive mindset doesn’t mean that you ignore life’s problems and are obliviously happy. {I wish!}  What it does is this: when unpleasant things happen (and they do, to EVERYONE), you are able to navigate it in a more positive way. Additionally, most of us don’t realize how much negative self-talk goes on inside our heads each day.  It’s been chatting away in there so long it’s just normal.  Reading and listening to motivational content can help change that bad habit into a more positive one.  I want to give you some of the Mayo Clinic’s (potential) health benefits of a positive mindset:

  • Increased life span
  • Better cardiovascular health
  • Lower rates of depression
  • Greater resistance to the common cold {yeaaaahhhh!}
  • Better physical and psychological well-being
  • Better coping skills during times of stress

Jack suggests doing all three of these together each day (in no particular order and at no particular time), and that’s great if you can, but I usually have to spread them out.  I’ve learned that, for me, meditation has to happen first thing in the morning, or it just won’t happen. I usually jump on my rebounder for 30 minutes every day AND listen to my favorite uplifting podcasts or audio books (or even listen to videos about specific wellness topics) while I’m bouncing away, but it usually happens later in the day, not right after I meditate.  

So work these 20 minutes into your day where ever you can… if you have a wait at the dentist or you’re waiting for your oil change,  instead of getting annoyed and mindlessly scrolling Facebook, seize the opportunity, find a good podcast (or audiobook), pop in your ear buds and get some positive juices flowing.  It’s bound to change the rest of your day. 

Light and Love,

♥k

 

 

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Day 23: Green is my favorite color!!

A healthy outside starts from the inside. ” – Robert Urich

Smoothies.  They’re just so darn easy. And you can pack soooo much nutrition into 16 ounces.  This is the reason I now drink a smoothie (practically) every day for breakfast.  I especially love adding greens to my smoothies (my kids, not so much). {sigh} For me, it’s mainly because it’s so easy (I can almost do it with my eyes closed), but there are actual health benefits to adding a green smoothie to your daily breakfast routine.  Including:

  • Increased energy
  • Improved digestion (after the initial adjustment period)
  • Immune system boost
  • Promotes healthy bones
  • May lower (bad) cholesterol
  • Promotes other healthy lifestyle choices (domino effect)
  • Improved hydration which equals radiant skin {yesssss!}

Now, I love the color green, but when I first started drinking green smoothies, the color was the biggest adjustment.  It just felt weird to be drinking something green.  So, I put it in a stainless steel cup so I didn’t have to see it.  This helped me over the visual hump.  Once I fell in love with adjusted to the taste and how having a daily green smoothie made me feel, I could care less what it looked like.  My oldest calls my favorite green smoothie recipe the “Alien Smoothie” because, well, I probably shouldn’t explain why, you’ll never want to try it…even if you can’t see it. {eeeek} But here it is…

Alien Smoothie (makes 2 smoothies)

  • 2 cups Unsweetened almond milk
  • 2 (big) handfuls mixed leafy greens (usually chard, spinach, baby kale)
  • 1 ripe (pre-sliced/frozen is best) banana
  • dash of cinnamon
  • 1 tsp(ish) vanilla extract (optional)
  • 2 (heaping) TBSP almond butter (or any nut butter you like)
  • 1(ish) cup of frozen blueberries
  • 2 TBSP chia seeds
  • 2 TBSP hemp seeds

** I also add 1/2 tsp alma powder and 1 tsp moringa leaf powder, but these superfood add-ins are optional.  A scoop of vanilla protein powder is super yummy too, if you’d like to boost your protein content.

Blend it all up (add a few ice cubes if your bananas and blueberries aren’t frozen), divide into two (16oz) glasses and enjoy.  I usually drink one as soon as I make it and save the other one (in the fridge, with a lid) in case I need a quick afternoon pick-me-up OR I keep it for the next morning.  One less thing to do!

Light and Love,

♥k

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Day 22: Brain Dump!

A dream written down with a date becomes a goal.  A goal broken down into steps becomes a plan.  A plan backed by action makes your dreams come true.  – Greg S. Reid

I have never been a planner.  I always felt like making plans just set you up to have them messed up, so better to not make them.  Like so many of life’s  lessons, I had to learned this the hard way.  Planning is ESSENTIAL.  Without a plan you’re just floating through daily life, kind of aimlessly.  While it’s sounds nice to be so blasé about life, it’s just not realistic.  Especially once you’re a grown up and have other people relying on you for things. {Darn kids.} There’s a saying that failing to plan is planning to fail.  And I think this is true, on so many levels.  If I don’t have at least a rough, for me, written idea of what my day looks like, absolutely nothing gets accomplished.  I mean, of course I eat and (most of the time) feed my kids.  But real, actual life affirming things don’t happen without some planning in place.

So I started a (kind of) brain dump at the end of each day, where I put a rough sketch of the following day in place.  I look at my monthly calendar and make sure I put down anything that is scheduled (doctor appointments, meetings, kids’ activities, etc.) and I put in ALL the other things….my chores, when I’m going to get my writing done, workouts, playdates, what’s for dinner (and any prep needed) and so on.  I don’t put things that are already a daily habit, like meditation, since I don’t have to consciously plan for it anymore.  I also write down any To Do’s I have, like phone calls I need to make, things I may need to pick up, etc.  Making this rough draft helps get it all out of my head and onto paper so I’m not going through the next day thinking crap I meant to do ‘x’ and I forgot.  And I’m also not worrying about it all night while I’m supposed to be sleeping. {Double score!}

I’m an old school girl, I like to see things checked off, so I use my planner to keep this all in one place, but even a scrap piece of paper would work. (I’m sharing a photo of my most recent brain dump over on Instagram and Facebook to show you what mine looks like).  You could use the notes app in your phone, google calendar or any number of apps if you like your lists a little more techy! Habit List  is an app I’ve used that lets you create daily lists with times, frequency and even reminders. (This is great if your trying to create daily habits like drinking more water, exercising, or any of the other daily habits we’ve been adding in each day).  It’s only on iOS, but there’s a similar app for android called Habit Streak .

The important part is getting it out of your head and somewhere tangible (even if it’s virtual) so that these annoying things can stop distracting you and allow for more productive use of your brain.  Try it tonight!

Light and Love,

♥k

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Day 21: Dejunk that drawer!

“The first step in crafting the life you want is to get rid of everything you don’t.”― Joshua Becker

We all have that drawer.  You know the one.  I call it the homeless drawer, you probably know it as ‘the junk drawer’. It’s the one where you put ALL the things you’re not quite sure what to do with.  All the miscellaneous junk ends up in this drawer, it gets (over)full and then you go searching for a lighter (that you swear you put in there last year) to light your daughter’s birthday candles and you have to (embarrassingly) pull out all that crap stuff out onto the counter in front of everyone to find it.  {Or so I’ve heard.}

I hate this drawer (and this about the only four-letter word I don’t like to use).  So I decided to stop creating space for one in my house.  Full disclosure: Because I have three young children, when I find something odd, I have a spot where I keep it for about a week.  If no one claims or asks for it, then out it goes.  A great example:  I found this weird rubber thing that looked kind of like a connected ‘x’ and ‘o’ in my car last week.  I had NO idea what it was, but instead of tossing it, (which honestly is my first inclination) I stuck it in my little spot.  Well thank goodness because Monday morning when my daughter was filling up her water bottle for school it wasn’t latching properly.  She says, “oh I need the little rubber thing I left in the dirty floor of the car.  Ahhhhh, it was the thingy that keeps the water from leaking out.  Hallelujah I kept that or I’d be shelling out another 16 bucks at Target for a new one right now. {Shew}

So you can’t mindlessly toss everything, but what you can do is mindfully find a home for everything that is hiding inside your junk drawer.  If it doesn’t have a home, then most likely it doesn’t belong inside your home.  Simple as that.  All those pens and glue sticks and post it notes and AAA batteries (who knows if they’re even good ones) and screws and marker lids and pennies and paper clips…they need to hit the road back to where they came from.  Unless, of course, you’d like your drawer to be part of your command center and then definitely keep the pens and post its, etc.  But go through the pens and make sure they work, find a little box to put them in, tidy the drawer up and make a commitment to keep it that way.  (This is the one place in the house which needs constant clutter maintenance.  Because we’ve all become accustomed to having a junk drawer, it can clutter back up in the blink of an eye). But at a minimum create a purpose for the drawer.  Give it a title…announce it to your family, whatever.  Just make it serve you in a way other than a clutter catcher.

The great thing about de-cluttering is it creates a domino effect. Once you see how clean and amazing that one drawer or counter top or shelf looks (and subsequently makes you feel) it creates momentum and you want to keep it up.  So start with the junk drawer in your kitchen, then move on to the next drawer and so on.  Just keep moving. Soon you’ll have a nice filled up donation box to bless someone with AND drawers you aren’t scared to open. 

Light and Love,

♥k

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Day 20: Meditate!

“The quieter you become, the more you can hear.” – Baba Ram Dass

I’ve heard it said that prayer is talking to God and meditation is listening for the answers.  I started my meditation practice about four years ago, 11 days before my mom passed away from cancer.  I had absolutely no clue what I was doing, I just felt led to start.  And so I did. I even meditated in the hospital room holding my mom’s hand while she was in a coma.  {This was an experience I’ll blog about later, it was so amazing.}  I truly believe mediation is what helped me get through the days and weeks (and maybe even years) following the loss of my mother.  The stillness and the quieting of the mind are supreme gifts.  I think it’s the only time during my day when I am still.  (And sometimes even though my body is still my mind is running all over the place and I have to remind it that we are being still and quiet).  Every thing after my meditation practice is motion and noise and lists and kids and texts and…you get the idea, you probably have a similar day.   But those 20 minutes every morning in silence, with just my breath and the stillness, are pure bliss.

But beyond bliss, there are proven health benefits to incorporating a daily meditation practice into your life. I saw one article that listed 76 {wow}, but I’ll just list a few:

  • Reduces stress
  • Improves sleep
  • Helps control anxiety
  • Decreases blood pressure
  • Reduces age-related memory loss
  • Improves concentration
  • Increases your compassion
  • Helps regulate emotions

There are lots of apps available to help you begin your meditation practice.  I usually do a guided mediation, but there are also unguided, with relaxing music or no music at all.  You kind of have to find what works for you.  The Headspace app is a great place to start.  They have a free trial that walks you  through how to begin…perfect if you’re a newbie like I was. Calm is another great app for beginners. It even has “sleep stories” which are similar to bedtime stories, designed to help you sleep better at night.  {yessss!}  My recommendation is to find a nice quiet spot where you won’t be interrupted  (I used to meditate in my walk-in closet because it was the only place I could hide from my kids) and just start.  Even if you can just sit for 5 minutes, it’s a start.  Soon you’ll be saying namaste every day!

Light and Love,

♥k

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Day 19: Gratitude is an attitude!

“Gratitude leads to greatness. It can literally turn what you have into more than enough, jobs into joy, chaos into order, uncertainty into clarity, and bring peace to an otherwise chaotic day.” — Marc Chernoff

Gratitude.  It’s a powerful daily tool that most of us overlook.  If you are searching for more, or different or better than what you have now, the way to find it is by being grateful for what you already have.  It’s free,  takes just a moment or two and  has 7 (scientifically proven) health benefits. These include:

  • Improved self-esteem
  • Increased mental strength
  • Improved psychological health
  • Improved physical health
  • Better sleep
  • Enhanced empathy and aggression reduction
  • Opens doors for new relationships

I know these are all things I want more of in my life.  And what do we know is the key for getting more? That’s right…being grateful for what we have right now!  But how do we go about creating time for gratitude in our lives? I’ve tried multiple ways to make a practice of gratitude stick in my own life. Journals, writing on little scraps and putting them in a jar, saying three things I’m grateful for when I wake up, etc.  But nothing stuck.  {Although maybe one of these could work for you.}  What finally helped me to find time to express my gratitude daily was eating.

Every day, before I eat, I take a moment and say (in my head, usually) what I’m grateful for.  It’s become a cue for me.  Eating=gratitude.  It’s kind of like saying grace, but slightly upgraded because I’m not just giving thanks for my food, although sometimes it’s definitely what I’m thankful for. {I’m looking at you fresh, local tomatoes.}  Mainly I’m saying “grace” for the other things in and around my life.  Eating has worked like a charm to trigger gratitude for me and maybe it can for you, too.

Light and Love,

♥k

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Day 18: Shop-free Saturday

“We don’t buy things with money.  We buy them with hours from our lives.” – Joshua Becker

Did you know there is something known as Buy Nothing Day?  I didn’t, until about two minutes ago when I was looking for a quote for today’s post.  BND is (basically) an international consumerism rebellion that occurs every year on Black Friday.  I like the idea of it {obviously} since today’s challenge is all about not shopping for a day. 

The true intent of this post is awareness…of how much time we spend actively, and more importantly, inactively shopping.  Active shopping, by my own (made-up) definition, is going into a physical store and browsing, whether you ultimately purchase something or not.  This is an American past-time that has largely been replaced by what I call inactive shopping.  Inactive shopping is a tricky thing.  We aren’t even aware of how many hours we are spending doing it.  (Hours of our life we will never get back, btw).

The quote above is referencing to the fact that items we purchase don’t just cost us their purchase price, they cost us hours of our lives…hours spent maintaining, cleaning, storing and moving (potentially multiple times) the items we purchase.  This is VERY true but it isn’t what I’m talking about today. The problem is bigger.  We are now shopping online.  A lot.  And not just purchasing (although there’s definitely a lot of that going on). {Thanks Amazon Prime}.  We are clicking and reading and debating and looking for the best price and placing things in our carts and saving them for later and signing up for newsletters so we can know about the latest deals and scrolling and clicking and grocery shopping and perusing Facebook Marketplace and Craigslist and going WAY down the Internet rabbit hole and oh my gosh what time is it? I need to make dinner and let me go online to look for a Chinese restaurant that delivers and oh I love those chairs in the pics on their website and I bet I can find some on Wayfair and oh look at those cute ones on Pinterest and it goes on and on and on. Hours lost.  All for what!? I can’t even remember what I first started looking for…my brain is exhausted. {Shew}

So what I’m asking is that you take a day. One day. Each week.  And shut this insanity down.  Don’t shop.  Not in a store. Not with your mouse.  (I realize this weekend may not be a good choice for you, because a lot of you are doing Back to School shopping, so pick another day and make it happen).  And stay aware of how many times you are tempted to click on something you might potentially purchase.  I think we’ll all be surprised how often it happens.

Light and Love,

♥k

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Day 17: Brush…your skin!

“Love your skin.  It lives, breathes and represents you.”- Boldijarre Koronczay

Riding in on the toxin removing coat tails of Day 16 is another one of my absolute favorite things: dry skin brushing (aka dry body brushing).  Our skin is our largest organ with one third of toxins being excreted through it. Most of us (ahem, women) tend to focus on our face when we think about our skin’s health.  Dry skin brushing is super easy, brushes are inexpensive and it takes about 5 minutes (or less, once you get the hang of it).  I started doing it about 5 months ago, and I’m addicted.

What the heck is dry skin brushing?  It’s a (hopefully, daily) practice that removes toxins and dead skin cells from the surface of your skin while stimulating your lymphatic system.  Some people even report it has reduced their cellulite. {yay!} The basic steps are:

  • Obtain a brush made from natural (not synthetic) bristles. One with a long handle works best to reach those unreachable spots on your back.  They can be found at most health food stores, big-box stores and Amazon.  My long handled one came from a local “crunchy” store, but I also use this one.
  • Get buck naked and stand in the shower or tub, so you don’t have to clean up what you’re about to brush off {bleh}), since you’ll be bathing afterwards.
  • Starting with the bottoms of your feet, brush using long, short or circular strokes, but always firm ones. The most important thing to know is you want to work towards your heart.  So from the feet up to the heart and then from neck down to your heart.  Take extra care (less pressure) with sensitive areas like your ta-tas and armpits.  If you’re a visual learner there are tons of tutorials on YouTube. Maybe I’ll even make one soon. {eeeek}
  • Brush each section 3-5 times, overlapping a bit as you go.  It may tingle the first few times, but eventually your skin will get used to it.  Your skin may turn a bit pink, but don’t use such strong pressure that you hurt yourself.  Tingling is okay, pain is not.
  • Once you’ve brushed your whole body, take your shower.  Some people like to alternate between hot and cold water temps during their shower to increase circulation, but I’m not crazy a fan of cold showers, even for a moment. {brrrr}
  • Make sure you clean your brush regularly, about every two weeks (in my case), and make sure it dries well.

That’s it…dry skin brushing.  Try it, I think you might just love it as much as I do.  I know when I occasionally forget, because a child has run off with my brush {ugh}, I can feel a difference in my skin. t’s that amazing.

Light and Love,

♥k

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Day 16: Stop blocking your pits!

“Success is a great deodorant. It takes away all your past smells.” -Elizabeth Taylor 

I hear ya Liz…but seriously, what about our current smells?!  We all need a little help with that sometimes, right?!  We’ve all heard that the aluminum in antiperspirant is not good  for us. Of course, as with most things health (especially when large corporations are affected), there’s is some debate about this.  My feeling about it is this:  whether any of the (negative) claims about antiperspirants are true or not, there’s one thing that IS true…we are meant to sweat.  Sweating is one way we get toxins out of our systems.  This brings me to a little side topic I have to share because I had NO CLUE.  Pigs. Don’t. Sweat.  {What!?!?} This means any toxins that come from whatever (maybe actual) crap they’re fed stays in their tissues (and then we eat it).  This is, in my opinion, THE most important reason to make sure you know where your pork comes from.  Local farmers feed their animals well.  Factory farmers…who knows!?

Okay, back to deodorant.   Antiperspirants block the ducts in your armpits that release perspiration.  Deodorants eliminate the odors that are released during the break down of bacteria in your sweat.  What we traditionally refer to as “deodorant” is a combination of antiperspirant and deodorant. A lot of the time I choose not to wear deodorant…it’s kind of amazing when you stop wearing it for awhile, your body adapts and you don’t really need it.  That said, there are times {hello summer humidity} when it’s pretty necessary to wear deodorant in order to maintain my friendships.  On these occasions I want to make sure whatever I’m putting on my pits is in no way going to harm my body. The good news is that there are more and more brands that are paying attention and making their “deodorants” just that, deodorant.  The not so great news is you may have to go through several to find one that you like and works for you.  My ultimate fave is by a company called Native. It contains no aluminum, no parabens AND no talc.   For summer, I’ve been loving their coconut & vanilla scent.  Reminds me of the beach!

The bottom line here is we need to sweat.  Our bodies are designed to function optimally when we do.  Embrace your sweat, upgrade your deodorant and kick that antiperspirant to the curb.

Light and Love,

♥k