Deck the halls ... Let's be Jolly!

You’ve probably heard this dozens of times before, but I just want to give you a quick reminder to stop and smell the candy canes this holiday season.

In the traditional Christmas carol, “Deck the Halls,” not only are we encouraged to decorate for Christmas, but also “to be jolly”.  The holiday usually means buying presents, cooking, working, shopping, baking, and rushing, rushing, rushing. But the best thing about the holidays is slowing down, enjoying time with family, and including lots of laughter in your routine. 

Laughter has so many benefits for our mental and physical health.  It can alleviate stress and anxiety, lower blood pressure, fight heart disease and stroke risk, relieve body tension, boost our immune system, relieve pain, help with memory, help us connect with others, and may even help us burn belly fat!

How can we incorporate laughter during such a stressful time?  Here are a few ways:

1.     Remember that it’s ok if your holiday isn’t perfect.  Relax your standards just this once, especially when Covid-19 makes things a bit more stressful. 

2.     Play with your kids.  This is bound to elicit a few smiles.

3.     Watch a funny movie.

4.     Play a fun game that will have everyone laughing.  Click here for some ideas.

5.     Read a fun book.

6.     Watch funny YouTube videos … the kind that prompts those deep belly laughs.

And above all, give yourself permission to relax and enjoy this season.

Merry Christmas to you and yours and …

here’s to your health!

P.S. Need a little motivation? Click here to download my free Essential Weight Loss Jumpstart Guide!

Dear Santa? Or Dear Covid?

Has Covid-19 got you down this season?  The days between Thanksgiving and New Years are filled with shopping, cooking, planning, making decisions, working, and going, going, going.  And this year we have Covid-19 on top of that.  This pandemic makes shopping less desirable and planning almost impossible!  It’s ruined your Thanksgiving plans, your Christmas plans, your New Years plans and now you’re wondering about summer vacation. 

You wonder how much more your job and future will be affected. How will all this affect your family?   Will your children grow up “normal” because of Covid?  Will they get the best education?  How is it affecting their emotional state?  How is it affecting your emotional state?  How about your relationships?  Your finances?  Your spiritual life?   The list goes on and on!  You see threats and heartache everywhere you turn and that has made this holiday season all the more stressful. 

So what can we do to make a difference in our lives for the better, while we’re constantly being reminded of the worst? 

Many studies have shown that the practice of gratitude tends to make people happier and less depressed.  “Yeah, but Debbie”, you say, “I am grateful and I already know what I’m grateful for”. 

Let me give you a different perspective and encourage you to look at Covid-19, just for this moment, a little differently.  How about writing a letter to Covid and telling it the things you are thankful for?  This might be stretching it for some of you.  It did for one of my clients at the beginning.

She was so frustrated with the effects the pandemic was having on her family, her relationship with her husband, and her health.  Then, we worked through it by her writing a letter.  It gave her an entirely different outlook and she found her stress level going down almost immediately.  I asked her if I could share this letter with you and she gladly agreed.  Here it is:

Dear Covid,

I’ll have to admit, you have put my life into a tailspin.  The things I once took for granted, I no longer do.  Things like running to the grocery store with the kids to pick up toilet paper, meeting a friend for lunch, going to the movies, and having play dates for my kids. 

You have truly changed how we will live our lives forever.  So if stardom is what you wanted, you got it!

With one fell swoop, you managed to keep me from my grandparents during Thanksgiving, ruin our traditional family gathering for Christmas, and now postpone a much-needed romantic New Years weekend for my husband and me.

But that’s nothing compared to the lives that have been lost by your hand, Covid, including one of my very own family members.  You have caused so much death and destruction and I never want to minimize that in any way.

But I wanted to take a minute and tell you the things I’m thankful for. 

You’ve given me sweet, precious time with my kids that I never would have had before. 

You’ve caused me to slow down.  My life has always been such a whirlwind.  Now I know life can be more peaceful if I take time to smell the roses.  You’ve also helped me realize I do have control over how fast-paced my life is.

You have taught me to enjoy an evening walk with my family.  We’ve made it a habit and now the kids beg to go walking, even in cooler weather.

You helped me to take action in my life.  I knew my health was not good.  You helped me realize if I’m healthier, I have more energy for my family and can be around longer to enjoy my kids.  Thanks to you, Covid, instead of gaining the Quarantine 15, I took action and have lost 30 pounds!  Look at me! 

You taught me how valuable my kids’ teachers are.  They work tirelessly to provide an education for my children.  Most of the time, they go unnoticed.  I’ve made an effort to let them know how much I appreciate them.

You’ve allowed me to work from home, which was unimaginable for me before you came along.  I was able to experience the ups and downs so now know if that’s something I want to continue.  Knowledge is power and now I know the pros and cons so my company and I can make a good decision about this moving forward.

You helped me be more appreciative of my job and respectful of those I work with.  We’ve shared more of our struggles and challenges within our team than we ever have before.  I’ve gotten to know my team members on a deeper level and we are more like family now.  Because of that, we reached goals we hadn’t been able to in the past.

You taught me the joy of giving when a co-worker’s family member lost her job and our office took up money to help her through that difficult time.  I’ll never forget the look on her face and her reaction when we delivered it.  I realized in that moment that could be me. 

You have helped me to be closer to my aging parents.  We now talk daily, something we never did before because we were “too busy”.  The friendship and support I’ve gained is something I’ll never forget.

You helped my relationship with my husband grow into something I never thought would happen.  We had become too busy for each other.  Now, we lay all electronics aside and consciously make time each evening before bed to talk about our struggles, concerns, and plans. 

You’ve caused me to stop and reflect on my life and the lives of my family and to think about what really matters in my life.

I vow to remember all my lessons learned and never go back, Covid.  This letter will go on my refrigerator as a reminder of what I gained from this time. 

I’ll never go back to being too busy for my children, my husband, and my parents.  I’ll never go back to not taking the time to know my team members and not communicating with them.  I’ll never go back to being in my own little world where others don’t matter because I’m too focused on me.

So thank you, Covid, for all you’ve given me … more love, respect, precious memories, better health, and whole new outlook and mindset change.

Because after all, when I get to the end of my life, those are the things that will have mattered the most.

Sincerely,

—S.D.

What an amazing letter.  Can you see how looking through the eyes of gratitude helped her view life in a different, more positive way?  

I encourage you, my friend, to write a letter to Covid.  What lessons have you learned?  What insights have you gained?  What mindset shifts have you made for the better?

If writing a letter sounds too daunting, take just 3 minutes and jot down 3 things that this unmatched time in history has taught you or the positive ways it has changed you.

Drop a note in the comments to let us know one thing.

Thank you, my friend, and

here’s to your health!

What is Habit Stacking and How Can It Help You With Your Weight and Health During the Holidays?

Creating habits isn’t always easy, but in his book Atomic Habits, James Clear gives many great concepts for integrating positive habits into your life.

 I highly recommend Clear’s book, but if you don’t have time to read it, stay tuned.  I’ll be giving you tips from his book, along with other experts, to help you establish those positive habits you’ve been wanting.

 Now is a great time to think about holiday habits so they will be in place when the temptations hit.

 I’ve tried a lot of ways to start a new habit but Habit Stacking is by far my favorite.  Why?  Because I’ve seen it work over and over again for my clients and for me!

 So exactly what is Habit Stacking?  An easy formula to help understand Habit Stacking is:

 Before or After I [CURRENT HABIT], I will [NEW HABIT].

Your “Current Habit” is a habit or activity that is already established and is one you enjoy, or at least you don’t hate doing. Your “New Habit” is something you want to develop.   Basically, you are stacking a new habit on an old one.  For example:

After I get up (current habit), I will drink a glass of water (new habit).

 The key is to tie something you already do each day with a habit you wish to create.

 Another key is to make your new habits small.  You’re more likely to meditate for 60 seconds than 30 minutes, right?  Make your habit doable for you.  And remember, everyone is different so don’t try to keep up with your neighbor or friend.

 Here are some habit-stacking ideas to get your creative juices flowing:

 ·      After I pour myself a cup of coffee (current habit), I will take 6 deep breaths (new habit).

·      After I brush my teeth in the morning, I’ll think of 5 things that make me happy.

·      Before I get out of the shower, I’ll think of one thing I love about my body.

·      Before I sit down at my desk, I’ll remove one thing that distracts me.

·      After I sit down for a meal (current habit), I will say something I’m thankful for (new habit).

·      After I walk into the grocery store, I will put one vegetable in my shopping cart.

·      Before I leave a store, I’ll say hello to one stranger.

·      After I walk in the door from work (current habit), I will turn my phone alerts off (so I can focus on time with my family).

·      After I finish supper, I’ll take a 5-minute walk.

·      After I put food on my plate, I’ll ask my family members how they helped someone today.

·      After I eat supper, I’ll cut up veggies for my lunch tomorrow.

·      Before I check social media accounts, I’ll do 10 sit ups.

·      Before I turn out my lights, I’ll read one page from my book.

The bottom line is that the holidays always bring stress into our lives.  So, keep an eye out for those small habit changes you can make that will, in time, turn your life around.  (More on how small changes bring big results in a later blog.)

 Bringing just one or two new habits into your life will help your body and life run a little more smoothly among all the craziness of the holiday.

 What are some habits you have difficulty keeping consistently?  How can you stack those habits with a current habit so you can make a lasting change?  Let us know in the comments what habit you’re willing to commit to this holiday season. 

Here’s to your health!

Genetics Loads the Gun. Lifestyle Pulls the Trigger.

I had a client tell me recently that both her parents died from diabetes-related illnesses so she felt there was no use in her even trying to get healthy.  She felt like she had been dealt a bad hand -- it was all in her genes. 

 Did you know that our genes don’t necessarily dictate what health issues we’ll have in our lifetime?   “Genes load the gun. Lifestyle pulls the trigger” is a popular adage that describes how lifestyle and genetics are interconnected.  What a profound statement, just THINK about its implications!

 Just because you have a family history of a disease, doesn’t mean you’ll have that disease.

 And on the flip side, if both your parents are fortunate enough to be alive and active at 100, your genes don’t eliminate the need for hard work. 

 We often set limits and get so caught up in them that we fail to see the other side of the story.  And I truly believe hard work will definitely dictate where you end up in many areas of life.

 It’s so possible that the friend who looks like pure muscle has better genes, but if you haven’t put in the same reps, it’s impossible to tell who has the better genes.

 So until you work as hard as the people you admire and want to be like, maybe …  just maybe … giving the credit to great genetics isn’t the best way to look at the situation.    Instead, maybe the lifestyle trigger of “hard work” is worth considering.

 If you’re just now starting to work with habit change and if “working hard” sounds … well … hard … to you, then try working on something easy.  We often work hard on the things that come easy to us.  That’s more natural.  So pick a habit change that comes easy for you.  For example, it may be easier for you to drink 8 extra ounces of water a day than to eliminate sugar.  Focus on the water and let the sugar go for now.  Work hard on it … every day.  You’ll be amazed at how much change you’ll see over time.  

 Then the next habit you choose to change may come even easier.  Working on habit change is like working a muscle.  The more you use it, the easier it gets.

 What lifestyle trigger or habit change do you want to start working on today so that your genetics don’t hold all the cards in your game of life?

 Here’s to your health!

 Debbie Hawkins

 P.S.  Click here to download my free Essential Weight Loss Jumpstart Guide.

Honoring or Remembering Your Dad From a Distance

A lot of us will be celebrating Father’s Day a lot differently this year.  Many of us won’t be visiting with our dads … maybe it’s because of COVID-19, or maybe he’s no longer with you, or there could be many reasons.   Regardless, here are 3 ways you can honor your father from a distance if you can’t visit him and also 3 ways you can remember your father if he’s no longer with you.

 It can be tough to be away from our parents during COVID-19, even if we know it’s for their benefit. Here are some ways you can honor your father from a distance:

1.     Write 5 things you love about your father.  Then call him and tell him.  Talk with him about fun times you’ve had together and what his influence has meant to you in your life.

2.     If possible, FaceTime with your father.  There’s nothing like seeing a face.  My son lives on the other side of the country, but when I can see his face, it makes me feel more “complete”. 

3.     Ask your father what he wants right now.  It might be he just wants to see you outside his window.  Or he might just want to FaceTime with you.  Or … he might just want your time … time to talk on the phone and recall precious memories.  Just ask.  You might be surprised at the simple answer you receive.

 Father’s Day tends to bring up sadness for some of us if we no longer have our fathers with us. Here are some ways you can remember your father:

1.     Write 5 (or more) things you love about your father.  This could be short and sweet … like traits you love about him, or you could spend more time and enjoy journaling about special times you spent together.  Enjoy the sweet memories this brings up for you.

2.     Share your thoughts about your father with a family member or friend.  When my mother passed away, my sisters and I spent hours recalling stories of our parents and childhood.  This was healing as well as bonding.  Share your memories.

3.     Plant a tree or flower in memory of your father … something that will remind you of him.  Then each time you see it, remember something about your father that you are grateful for. 

My dad has been gone for 31 years but Father’s Day brings up a bit of tenderness for me each year.  This morning, I’ve been missing him, but I’ve also thought about all the things he gave me.  I hit the jackpot with my dad … he was kind, compassionate, intelligent, and I loved the special times we spent together.  He often joked that I was the son he never had (I was the youngest of 4 girls).  We fished, we hunted for artifacts in the plowed fields of the farm, we’d sneak off to the back side of the farm around dusk and sit on the hood of the car while watching the sun set and the stars come out. I loved those special times with him.

 I believe the world is a better place because of my father and I’d be remiss if I didn’t mention my Heavenly Father who is the best “dad” ever!  I’m the luckiest gal in the world to have both in my life! 

 Let this Father’s day give you the opportunity to stop and remember, to be intentional, and to think of the good things life brings and the good things your father has woven into your life.

 Happy Father’s Day!

Boost Your Immune System - One Small Thing You Can Do

So you’re avoiding crowds; staying 6’ away from people you don’t live with; washing your hands often; avoiding touching your eyes, nose and mouth.  You’ve stocked up on food and cleaning supplies and you’re staying in for the most part.  So what next? 

 Research shows that when we have stress in our lives (and these times ARE stressful, right?), it helps if we can take action to mitigate the negative effects of whatever is going on. 

 So what else is there to do?   You feel like you’ve done everything!

Well … there is one more thing you can do to help avoid getting COVID-19, and that’s to boost your immune system.  “That’s too hard” you might say.  Or … “where do I start?”

 Let’s make it easy!   I want to give you one tip at a time to help you boost your immune system.  That way, you can work on each one, create that habit, then we’ll move to another one. That way it won’t be so overwhelming! 

 Let’s start EASY!

 One of the easiest things you can do to boost your immune system is to drink more water.  It’s recommended that you drink ½ your body weight in oz. of filtered water.  For example, if you weigh 150, you’d drink 75 oz. a day.   Here’s a ninja tip … if you’re only drinking 8 oz. of water a day and you see you need to increase it by 142 oz., don’t add it all tomorrow!  Add it a few oz. at a time.

Here are a few benefits (and there are so many more!) of drinking water:

1.     It helps carry oxygen throughout the body, pumping up bodily functions to make you feel and perform better physically.

2.     It lubricates the joints.  Long-term dehydration can reduce the joints’ shock-absorbing ability, leading to joint pain.

3.     It boosts skin health and beauty.

4.     It cushions the brain, spinal cord, and other sensitive tissues.  Prolonged dehydration can lead to problems with thinking and reasoning.

5.     The digestive system depends on water.  Dehydration can lead to digestive problems, which affects our immune system.  Happy gut, happy life!

6.     It boosts your immune system by flushing out toxins and preventing toxin build-up.

7.     It helps maintain blood pressure.

8.     It makes minerals and nutrients accessible.  These dissolve in water, which makes it possible for them to reach different parts of the body.

9.     It prevents kidney damage.

10. It boosts performance during exercise.

11. It can help you maintain a healthy weight.

Don’t like the taste of water?  Here are some tips:

·      Add slices of lemon, lime, cucumber, or orange to water.

·      Add mint leaves to water.

·      Add your favorite flavor Emergency-C to water for sparkle and taste … and to boost your immune system even more.

·      Drink your favorite flavor of herbal tea, iced or hot.

·      Heat water and drink with lemon.

Here are some tips for including water in your daily routine:

·      Drink 1-2 glasses of water first thing in the morning.  You’ve been asleep for 6-10 hours so it’s time to hydrate!  This can even replace morning coffee, as rehydrating the body and brain will lead to clearer thinking and better energy.  And who doesn’t want that!

·      Drink 8 oz. of water before you exercise.

·      Sip water during exercise.

·      Bottles, bottles everywhere!  Keep glass bottles of water everywhere as a reminder.

·      One of the most common reasons my clients don’t drink water is that they forget.  Set a timer to drink a few oz. every 30 minutes (or however often works for you). 

·      If you can’t access a filter for your water and you have chlorinated water, then let drinking water stand at room temperature for an hour or more.  This reduces the amount of chlorine in drinking water, as the chlorine will evaporate.

·      Add ConcenTrace Trace Minerals, Celtic Sea Salt, or Green Powder to water to increase nutrient content and improve the pH of your body.

·      If you have trouble waking up at night to go to the bathroom, then try to drink most of your water before 3 p.m.

 Drinking water can help boost your immune system. 

If you’re really serious about creating some healthy habits that will change your life now and on the other side of this COVID-19 crisis, then take that one small step forward to help you become the happy, healthy you that you want to be.  Remember that the future is just a bunch of “right now’s” piled on top of each other.

 If you’re finding it difficult to take action, click the button below and sign up for a free 60-minute session to help you come up with some small action steps to help you move forward.

 Here’s to your health!

Keeping Your New Year’s Resolutions for More Than a Month

New Year’s resolutions are great … if you make them … and if you follow through. That’s two big “if’s”.  Everyone likes making resolutions.  But truthfully, almost everyone fails to follow through.

We’re approaching the third week into the New Year and maybe those resolutions already seem distant or even overwhelming.  Or … maybe you’re trying to remember if you even made any.  You didn’t write them down (because if you do, that means you have to feel bad when you don’t follow through).  So in the end, maybe you did … or maybe you just thought about it.  But if you’re reading this, it’s peaked your interest.

For a lot of us, the clock of failure is ticking.  And for those few who made your resolutions and immediately started to fulfill them on a continual basis, kudos to you!

So what’s the difference between those who stick to resolutions and those who don’t?

According to world-renowned author and motivational speaker Tony Robbins, the answer is “clarity of purpose” and “having a plan”.   

What exactly does that mean?   It means you know exactly what you want, you know exactly why you want it, and you have specific direction to move forward. 

I’ve found with my clients that when they intentionally add what and why they want something to direction and desire, that’s where the magic begins. 

Research shows that 80% of people completely give up on their New Year’s resolutions by the second week of February.  So why is that?   Most people have the ideas … they at least vaguely know what they want to change.  In order to be a part of the 20% that follows through (which is where you want to be), you need to be crystal clear on what you want to change.  Instead of “I want to eat better”, your resolution could be “I want to cut out all unhealthy snacks after 7 p.m.”.  Or instead of “I want to lose weight”, your resolution could be “I want to lose 10 pounds by March 1st”.    Resolutions should be specific, measurable, attainable, relevant, and time-bound.

After you know exactly what you want, establish why you want it.  This will help you stay motivated.  I walk my clients through the process of determining their motivating factors or the why beneath the why.  I had one client who wanted to lose weight to be able to get around better, but when we looked deeper, he realized his passion was to be able to take care of his family and in his current overweight condition, he felt like he wasn’t able to do that.  He lost 30 pounds in 3 months of working together.  He found his “why” and follow-through was inevitable.

So determine exactly what you want, then determine why you want it.

Now that you know your “what” and “why”, the other piece to the puzzle is having a plan and following through.   According to Robbins, create a plan and identify tools that will help you create what you want.  Without a plan, your resolution is just a pipe dream.  What do you need in order to create your plan?  Have a personal brainstorm session to decide exactly what will help you succeed.  It might be you want more support or accountability.  It could be that you want to be able to change some specific habits.   Or, you could just want more information.  In this step, you get to decide exactly what you need.

So now that you know exactly what you want, why you want it, and you have a plan, commit yourself to your resolution by writing it down so you can see it every day.  Then keep at it.  Remember that the future is a bunch of “right now’s” piled on top of each other.  Do something every day that moves you closer to your goal.  It may be slow and it definitely won’t be perfect.  But continue to move forward – every day. 

Does this seem overwhelming to you?  Or would you like help brainstorming or coming up with a plan that works for you?

If so, click the button below for a free, no pressure session so you can move closer to being your best self ever!

Here’s to a terrific 2020!!!

Short and Sweet Tips for Holiday Overwhelm ...

Do you have holiday overwhelm?  Here are a few short and sweet tips to get you through:

1.     Add some rest and relaxation to your routine.  Research has shown time and time again that getting more rest makes us more productive and results in fewer errors.  When you feel stressed, take just five minutes, close your eyes, and take a few deep breaths. You’ll find that more than five minutes will be restored to you through greater productivity. 

2.     Do a brain dump.  Take a few minutes to write down everything that’s going on in your brain.  More than likely, you’re “To Do List” is smaller than what you imagine.  And even if that’s not the case, by writing it down, you can easily see what’s most important.

3.     Each day, pick three things that matter the most to you … the three things you really want to get done. Then do them.  If you have time for more, consider it a bonus!

4.     Press the easy button.  Take a look at your list.  What can you eliminate?  Ask yourself if it will make a difference in 6 months if you don’t take homemade cookies to the Holiday party.    Or who (besides you) will even notice if you don’t put up the same number of decorations you did last year.  Which is more important?  The things on your list or having less stress?  You get to decide.

5.     What can you delegate?  “But,” you say, “no one will do it right”.   So I say … better “done” than “perfect”.  Life can be more fun when it’s not perfect.  And giving others the opportunity to help out can be the gift they’ve been wanting. 

6.    Clear that clutter.  The less “stuff” you have lying around, the more efficient you’ll be.  Clear your kitchen countertops to make cooking easier.  Clear your workspace to make doing that paperwork less gruesome.  Clear the dining room table to make holiday meals more pleasant. Where can you de-clutter to make your life easier?

7.     What can you do after the holidays?  If it can be done after the holidays when things aren’t so stressful, put those action items on a list titled “After the Holidays To Do List”.  Then forget about them until later.  Just don’t lose your list. 

8.     Don’t try to multitask.  Studies have shown that multitasking isn’t possible.  Period.  It’s not efficient to try and we want every second to count when we feel overwhelmed.  If you’re chatting on the phone while writing an email … or fixing dinner while watching the news, you’re brain is constantly switching from task to task and back again.  Sound exhausting?  It is and you’re depleting your precious mental and physical energy!

9.     Stay healthy.  Don’t overeat.   You can indulge, just don’t go overboard.  Get those Zzzzzz’s.  And move that wonderful body of yours.   Your body will thank you and you’ll have more energy to do those things on your list.

10. Remember what the holidays are really about.  This time of year is meant to be filled with joy.  Connect with family and friends and don’t let this month go by in a total blur.  Slow down … think about what it is you really want. The good news?   You get to choose how you want to live this season.

Have a wonderful holiday.

Debbie Hawkins, Certified Health and Life Coach

Want to bring more ease into building a healthy lifestyle? Press the button below for a free “Discovery Session”.

The future is a bunch of “right now’s” piled on top of each other.

Don't Want to Go to The Gym This Holiday Season?

Don’t have time to go to the gym this holiday season?  Or maybe you just don’t want to.  Here are some workouts that can be done around the Christmas Tree.  I’ve even included pics to show you how to do them!

1. Superman:

Lie on your stomach with your toes flat on the floor, and your chin resting on the floor. Now, stretch your arms in front of you as far as you can. Take a deep breath in, and lift your chest, arms, legs and thighs off the floor.  If this seems too difficult, raise your upper body, rest, then raise your lower body. 

2. Plank:

Assume a modified push-up position with your elbows bent 90 degrees and both forearms resting on the floor. Position your elbows directly underneath your shoulders and look straight toward the floor. Your body should form a perfectly straight line from the crown of your head to your heels.  You can also do this pose in a regular push-up position.

3. Sit-ups:

Lie down on your back.  Bend your legs and place feet firmly on the ground to stabilize your lower body.  Cross your hands to opposite shoulders or place them behind your ears, without pulling on your neck.  Curl your upper body all the way up toward your knees.

4. Calf Raises:

Exercises don't come much simpler than the calf raise. Stand up straight, then push through the balls of your feet and raise your heels until you are standing on your toes. Then lower slowly back to the start.

5. High Knees:

Stand with your feet hip-width apart. Lift up your left knee to your chest.  Switch to lift your right knee to your chest. Continue the movement, alternating legs and moving at a sprinting or running pace … or at the pace that is exactly right for you.

6. Jump Jacks:

Stand upright with your legs together, arms at your sides. Bend your knees slightly, and jump into the air. As you jump, spread your legs to be about shoulder-width apart. Stretch your arms out and over your head.  Jump back to starting position.  Do your knees bother you?  Try the “Step-Out Jack” pictured here:

7. Lunges:

Keep your upper body straight, with your shoulders back and relaxed and chin up (pick a point to stare at in front of you so you don't keep looking down). Always engage your core.

Step forward with one leg, lowering your hips until both knees are bent at about a 90-degree angle.

8. Squats:

Stand with your head facing forward and your chest held up and out. Place your feet shoulder-width apart or slightly wider. Sit back and down like you're sitting into an imaginary chair. Lower down so your thighs are as parallel to the floor as possible, with your knees over your ankles.

9. Wall Push-Ups:

Face a wall, standing a little farther than arm's length away, feet shoulder-width apart. Lean your body forward and put your palms flat against the wall at shoulder height and shoulder width apart. Slowly breathe in as you bend your elbows and lower your upper body toward the wall in a slow, controlled motion.

10. Bridge:

I think this is my favorite!  Lie face up on the floor, with your knees bent and feet flat on the ground. Keep your arms at your side with your palms down.  Lift your hips off the ground until your knees, hips and shoulders form a straight line. Hold your bridged position for a couple of seconds before easing back down.

And remember, you don’t have to do all of them every day (although if you do, I’m guessing you’ll see a big difference!). I like to say “small hinges swing big doors”.  Adding just a few minutes of exercise a day will make a big difference overall! Which one do you want to try to do daily?

 As with any exercise program, check with your doctor for the best recommendations for you!

Want to brainstorm about how to make this Christmas healthier and happier? Let’s do this! Click below to sign up for a free 60-minute, no pressure, Discovery Session!

Happy Holidays!!!

Feeling Holiday Guilt?

Why do we always seem to feel like a failure around the holidays when there’s so much yummy food and when we have more time to spend on the couch??

 We know what we should do, right?  But we just don’t do it. 

It could be because we don’t start small.  We go all in and want to change everything.  That temptation is understandable.  We decide being healthy has to be hard.  So we determine the only way to succeed is to take strict action. 

 And on top of that … there are all sorts of questions.

 What do I eat?  What do I not eat?  Do I really have to go to the gym?  How much water should I drink?  What can I substitute for sugar? And the list goes on and on.

 So within a day or two … at most … everything becomes overwhelming and we start to slip.  Or … we don’t even start at all. 

So here we are … back where we started.  Except now, we feel like a failure because we couldn’t stick with our plan.

Sound familiar?

 It does for me! 

But I learned something that helped me stay on track.

I found that if I make small changes, I’m more likely to make lasting changes.  I like to say “small hinges swing big doors”.  If you make small, consistent changes, you’ll likely see big results … and … you’ll be less likely to give up.

 So pick an Action Step that’s easiest for you and start with it. Then, only choose a second step after you feel confident in the first step.  

Where do I start?

I’m glad you asked! Here are some ideas to get your creative juices flowing:

 1.     Drink water.   If you saw my blog last week, you may remember the tip on how to add more water throughout your day.  Try drinking two oz. when you get up, 2 mid-morning oz., 2 oz. before lunch, and 2 oz. before supper.  And BAM … you’re done!   And ANYONE can drink 2 oz. of water.  It’s literally about 3 gulps!

2.     Try chewing every bite 28 times.  And savor the flavor, smell the aromas, and look at the texture before putting it in your mouth!  This not only helps you to eat more slowly, but also when you enjoy your food, you feel satisfied more quickly.

3.     Stop eating when you’re 70% full.  Not 100% full … because yes … it does take time for your body to tell your brain that you’re full.   At 100%, it’s too late and we’re wishing we had sweatpants on!

4.     Move around more.  It doesn’t have to be in a gym. It can be dancing in your living room. Or anything that you enjoy.  So move that fabulous body of yours!

5.     Create ways to get more sleep.  Sleep deprivation can cause so much havoc in your body.  Take care of you first. When you’re depleted, nobody wins.

6.     And above all … if you don’t do your chosen Action Step 100% of the time, don’t judge yourself.  Leave room for imperfection.  Just do your best. (I like to say “curiosity over judgment” but more about that in a future blog).

 By the New Year, you may have created new habits you never thought you could have!

 What step are you willing to try today?

 I want this to be a great Thanksgiving for you. If you want to chat about how to make these changes more doable or need to brainstorm ideas, click below to schedule a free, no pressure, Discovery Session.

 Here’s to a very Happy Thanksgiving to you and yours!

Four simple doable tips to get through the holidays and be a little healthier on the other side:

You’re so tired of being tired and the holidays are just one more thing to suck your energy away.  Shopping, cleaning, cooking, running here and there.  And of course, you still have your job and your family routine. 

 Here are four short and sweet tips to get you to the other side of the holidays with a little more energy to get everything done.

 ·      Hydrate.  If it’s overwhelming to think about drinking a huge amount of water, start slow.  Add 8 oz. a day until you’re ready to add more.  And you don’t have to drink it all at once (as a matter of fact, you shouldn’t drink it all at once).  Sip on it throughout the day.  Two oz. when you get up, 2 mid-morning oz., 2 oz. before lunch, and 2 oz. before supper.  And BAM … you’re done!   And ANYONE can drink 2 oz. of water.  It’s literally about 3 gulps!

·      Stay moving no matter how short the duration.  While shopping this year, instead of circling around the parking lot to find a space close to the store entrance, park further from the door.  That gives you a few more steps, plus helps you not to be as frustrated finding the perfect spot.  Add activity where you can.  Make it fun.  Try dance (even if it’s in your living room), go for a hike, take a walk, yoga, hula hoop, hop some stairs, jazzercise, play with your kids.  But most of all … make it fun!

·      Get the right amount of Zzzz’s.  Most adults need between 7 and 9 hours of sleep a night.  This is a tough one for most of us.  You’ll be amazed, though, at how much better you’ll feel and more energy you’ll have if you get the right amount of sleep.  Plus, there are so many negative side effects of sleep deprivation … but more about that in a future blog.   If you’re not getting enough sleep, try going to bed just 30 minutes earlier.  Your body and brain will thank you!

·      Cut down a little on that sugar.  Sugar is so prominent during the holidays … cakes, pies, candy, cookies, hot chocolate … DANG!   So so much sugar and it tastes so so good.  But sugar can wreck havoc on your brain … and your body.  I had a client who cut out sugar for a week and lost 6 pounds and lost her brain fog. So often we settle for a Snickers when what we really want is a nap, a hug, time to read a good book, a walk outside, something slow and lovely that allows us to relax. What a bummer that instead of giving ourselves the sweet things in life, we settle for a lame brown candy bar. Create a “Sweetness Menu” on your phone or put it on your fridge and list all the things that make life sweet to you. The next time you have a craving, instead of grabbing a Snickers, grab your Sweetness Menu instead!   I have so many more tips for kicking the sugar habit because I once was a sugaraholic!

 If you want other tips on kicking sugar or want more accountability and ideas to stay healthy this holiday season, click below to schedule a free Discovery Session to talk with me about how you can create your dream life!

Here’s to a happier and healthier holiday!

Debbie Hawkins

Are you living a balanced lifestyle?

Hey there! I’m here to help you create a more balanced lifestyle so that you can shine, not just in one area of your life, but in ALL areas of your life!

 But first, why am I talking about living a more balanced lifestyle?

 We spend a lot of time putting the various areas of our lives into compartments: relationships, career, money, spiritual, health … but we all know that if one area is out of whack, our WHOLE life is affected.

Imagine making tons of money AND being in a loving, happy marriage BUT you have no time to exercise. Pretty soon you will appreciate your flow of money and love less … simply because your body is not getting the exercise it needs to feel alive and energized.

 That’s why it’s so important to think of your life as one holistic pie and to make the decision to put your energy into making every piece of that pie as yummy as possible!

 So what would creating a more balanced lifestyle look like?

 Great question!

 Creating a more balanced lifestyle would mean taking a really good look at all areas of your life: relationships, career, money, spiritual, health (I call these “The Big Five”) … and making decisions about what is and isn’t working in each area.

 Sometimes the reason we stay stuck in unhealthy or unhappy areas of our lives is because it’s easier, in a way, to stay stuck where it’s familiar than to find the creativity and energy to make the changes needed to improve our quality of life and move into the unknown.

 But don’t worry, I am here to help you begin to IMAGINE what your life in balance would look and feel like … you are not alone! But first...

How will I know if my current lifestyle is unbalanced?

 ●      Are you used to getting things done on your own, but could use a little support?

●      Do you want to build a healthier relationship to food?

●      Do you eat when you are bored, angry, sad, or stressed out?

●      Do you want to develop a deeper connection to yourself and others?

●      Do you want to be empowered to be your own health expert?

●      Do you want to be inspired about healthy cooking?

●      Do you want to discover optimal eating for your unique body?

●      Do you want more confidence, energy, and self-acceptance?

●      Do you want to be challenged in new ways?

●      Do you want to be held accountable to show up for yourself?

If you answered “yes” to any of these, let’s chat.

I’m here to help you embrace the best version of your life possible. Click below to schedule a free, no pressure Discovery Session to talk with me about the important steps to take to make changes in your lifestyle that will help you CREATE your DREAM life!

Here’s to a Balanced Lifestyle!

Debbie Hawkins

25 Out-Of-The-Box Exercise Ideas Inside ...

Hey there! I’m here to help you get moving! 

But first, why am I talking about movement?

Sometimes the word “exercise” sounds like work, so I like to call it “movement” instead.

 What is movement?

 It’s any activity that’s fun for you and gets your body moving!

 Your body is made to move.

 Therefore, movement is actually a type of fuel for your body, just like food.

 It stimulates and generates energy and good moods, plus it’s a fun way to get outside and connect with old and new friends.

 25 Out-Of-The-Box Movement Ideas

 1.     Hula hooping

2.     Zumba

3.     Nia

4.     Skateboarding

5.     Rock climbing

6.     Surfing

7.     Silks/acrobatics/circus arts

8.     Trampoline jumping

9.     Frisbee

10.  Archery

11.  Fencing

12.  Karate

13.  Capoeira

14.  Jazzercise

15.  Cardio Barre

16.  Vinyasa Yoga

17.  Pilates

18.  Acroyoga

19.  Golf

20.  Soccer

21.  Basketball

22.  Hiking

23.  Swimming

24.  Rollerblading

25.  Jump rope

 How do I choose my movement activity and add it to my day?

 What movement did you love to do as a kid? Roller skate? Hula hoop? Golf?

 Choose a type of movement that you loved but don’t seem to do anymore - you’ll feel like a kid again!

 Add this movement to your day by starting with a regular 10 minute appointment - for you that might be first thing in the morning, or at lunch, or after work.

 What do I do now?

 Need help staying accountable to moving regularly? So do most of my clients, so you’re in good company! Click below to schedule a free time to talk with me so I can help you find the right kind of movement for you—and to stick to your decision to move every day.

To your health!

Want to Learn to Eat Mindfully?

Hey there. I’m here today to help you learn what mindful eating is all about and how it can help you keep your weight down.

But first, why am I talking about eating mindfully anyway?

Good question!

In the modern world we eat for convenience rather than for nutrition. We eat for instant gratification rather than long-term health benefits.

Can you imagine learning a new way of slow eating in which you actually get to experience the tastes and textures of your food rather than wolfing it down in a hurry or snacking on the go?

I can help you to learn to slow down and eat mindfully! I can help you to see the food you eat as medicine that not only nourishes your whole system, but also tastes delicious!

So what is mindful eating?

Mindful eating means taking the time to honor your food by choosing high quality, organic food, preparing it with care and eating it slowly and mindfully using your five senses to really enjoy it.

It means allocating quiet time to prepare and enjoy eating your meal without rushing or multitasking at the same time.

Mindful eating is a way of saying to yourself: “I respect my body enough to be mindful of what I put into it and of the way I eat.”

Think of this type of eating as a means of choosing to be present with your food and the way you eat it.

My clients find that eating mindfully helps to:

●      Sense intuitively when they are full

●      Gain way more satisfaction from eating

●      Develop a healthy relationship with food

●      See food as medicine

●      Discover new tastes and textures

●      Improve digestion (less gas and bloating)

●      Regulate bowel movements

●      Discover food sensitivities

●      Create healthy habits that enliven them

 How will I know if it’s time for me to learn to eat mindfully?

 Glad you asked! It’s time for you to practice mindful eating if you answer “YES” to any of these questions:

 ●      You get bloated after eating

●      You scoff down your food like there is no tomorrow

●      You eat just to feel full not to enjoy the tastes

●      You eat to numb out

●      You want to learn to enjoy healthy food

●      You feel bloated easily

●      You gain weight easily

●      You crave sugar or starchy foods

●      You have difficulty focusing or have “foggy brain”

●      You feel lethargic after eating

●      You have allergies or hay fever

●      You feel addicted to eating foods that aren’t healthy for you but you can’t stop

●      You tend to gain weight easily, especially in your belly

●      You have extra pounds that won’t come off with diet and exercise  

What do I do now?

In my health coaching practice, I help clients discover what triggers them to overeat or binge eat. Then I lead them through a step-by-step process to learn how to eat mindfully and to learn what to eat for their unique body type.

If you answered “YES” to any of the symptoms above, then click below to schedule a time to talk with me about how you can learn to eat mindfully.

 I’ll help you understand what’s blocking you from eating mindfully and I’ll show you how to get started.

To your health!

I've Moved and Am Learning to Relax into the Chaos

Well, I’ll have to tell you, life has been a little stressful for me lately.  I recently took a leap of faith and moved a little over an hour away.  Why?  To be closer to family.  And I’m loving every minute of it.  But it’s been kinda stressful and chaotic.  Right now, my living room has 13 (yes 13) samples of paint on the walls with furniture everywhere except where I want it to be.  Oh yes … and the dust bunnies.  Oh … and the unpacked boxes, the landscaping, the painting, the arranging, and the list goes on and on. 

So this morning I was thinking about what I’m doing to keep healthy during this chaotic time and decided I would share them with you.

 ·      I’m learning to relax into the chaos.  It’s ok if my house isn’t perfect.  I’m giving myself permission to be chaotic for now.  I don’t function very good when things are not in order -- as my mom used to say … a place for everything and everything in it’s place.  That’s my motto.  I like order.  But for now, I’m allowing my surroundings to be disorderly.  Because I hate when I lose things like my keys (which I’ve done twice during this move), I’m starting to create a place for things like keys, purse, ink pens, tools, etc. so I can eliminate a little stress.  So, when things are chaotic, I’m trying to relax into the chaos and enjoy the ride.

·      One of my favorite things to do when I feel overwhelmed is to B-R-E-A-T-H-E.  Funny, right?  We all breathe.  But did you know that when you’re stressed you breathe less frequently and less deeply?  So I like to do what I call the 5-5-7 breath.  I breathe in for 5 seconds, hold for 5 seconds, then breathe out for 7 seconds.  I do this about 10 times and it truly helps me relax.  Try it!

·      Next … drink water.  Studies have actually shown that dehydration can lead to higher cortisol levels.  Cortisol is called the stress hormone and when cortisol levels are up, its more difficult to deal with everyday issues.  By staying hydrated, I can deal with those lost keys a little better!

·      Step away.  When things have gotten a little hairy, I’ve just stepped away.  I have a wonderful place to walk and even a 5-minute walk to the end of the street has been great.  Easy peasy.  Just step away.

·      Last but not least, last night as I was painting my baseboards, I looked up to see the beautiful sunset.  I love a sunset.  So the new goal for this workaholic is to stop and enjoy every single sunset that comes my way.  Find your sunset … what makes you happy … and enjoy it. 

 These tips won’t get rid of my dust bunnies or won’t get my walls painted, but they’ll help me deal with the chaos until I get there. 

 Enjoy your day and go find your sunset!

What to Do When You're Stressed to the Max

Debbie Hawkins here to let you know that even though you might be stressed to the max right now, there are still small, practical steps you can take to cope with that stress and stay healthy. 

 But first, why am I talking about stress?

 Like it’s not enough to live with stress, now I’ve got to be talking about it too?!

 Agh…. not fun…!!!

 But the truth is that it sure is important to acknowledge stress so you can reduce it or cope with it a little better.

 Think of it like aiming for a 1% improvement….you may not be able to change the stressors in your life, but if you can manage the impact on your body 1% better, then you’ll stay healthier and more able to handle the stress.

 Worthwhile, yes?

 Truth: What are some of the effects of stress on your body?

 I’m the first person to pretend that stress is no big deal, so if you’re like me, then the two of us need to have a “Come to Jesus” moment and get real about how stress IS affecting our bodies….

●      Stress increases cortisol production associated with weight gain (especially in the belly), causes an inability to lose weight or gain muscle, and causes premature aging.

●      Stress decreases nutrient absorption due to decreased enzymatic production from the stomach, pancreas, and liver … and from decreased bile flow from the gall bladder.

 ●      Stress increases nutrient excretion such as urinary loss of calcium, magnesium, potassium, zinc, chromium, selenium, and micro minerals.

●      Stress decreases gut flora populations by destroying healthy intestinal bacteria and can lead to immune problems, skin disorders, nutrient deficiencies, and digestive distress.

●      Stress increases salt retention which can lead to high blood pressure.

●      Stress decreases the thyroid hormone which can negatively affect your metabolism.

●      Stress decreases sex hormones which leads to loss of libido and low energy.

 But you’re not reading this just to talk about problems, you’re reading to find solutions! So read on…

 How can I reduce or cope better with stress?

 Remember, since we can’t always control the stress in our lives, the goal is to reduce our experience of stress by even 1%.

Here’s how you can do that, starting NOW:

 ●      Look at your calendar for the next 7 days. What’s one activity you’ve committed to that you can cancel?

●      Look at your to-do list. What’s one item you can delegate to someone else in the next 24 hours?

●      Consider your schedule today. Where can you fit in 20 minutes for yourself —where you’re not taking care of anyone else or being “productive”—so you can just relax and play and do something mindless?

●      Look at your calendar for tomorrow. Where can you fit in a 10-minute walk or Frisbee toss in your backyard? The fresh air and movement will help you cope waaay better with stress.

●      Before your next meal, try what I call the “5-5-7” breath. Inhale for a count of 5, hold your breath for a count of 5, then exhale for a count of 7. Repeat at least 3 times. This gives your body a chance to relax before your meal, which will increase your digestive capacity and help your body pull more nutrients from the food you’re eating.

 What do I do now?

 If you feel too stressed to relax, and you KNOW it’s affecting your health, your weight and your energy levels, then click below to schedule a time to talk with me about how to reduce or cope better with the stress in your life.

  To your health!

7 Tips for Drinking More Water!

It may have been easy to drink more water last week when the temps neared 100 degrees. But now that we’ve cooled down a bit, it might be a little more challenging for some of you to get that water down. I’m here to chat with you about how much water you really need to drink to stay hydrated AND to offer you 7 of my simple how-to tips for drinking more water every day! And keep in mind that if the temps are really high … or if you sweat a lot … you need to be much more conscious about hydration.

But first, why am I talking about drinking more water anyway?

Water is the fluid that lubricates our systems and keeps us healthy and vibrant.

Think of a riverbed in a drought when it’s all dried up and cracking … where the water is so sparse that there’s no life in it.

 Now compare your body to that riverbed and imagine what you are doing to it by not staying hydrated with enough water. Yup, soon enough it too will dry up, crack up and become uninhabitable.

So before you get to that sad state, let’s talk about how you will know if you’re not drinking enough good old H2O!

What’s important about recognizing dehydration?

 The usual side effects of dehydration are a dry mouth and thirst. And you can also look out for other signs of mild to severe dehydration (in that order) such as:

 ●      Low energy, fatigue and loss of muscle strength and endurance

●      Hunger (oftentimes hunger can mean you are just really thirsty)

●      Headaches and decrease in memory and brain function

●      Decrease or no output of urine or urine that is dark, strong smelling, or burning

●      Low blood pressure

●      Tachycardia (high resting heart rate)

How do I increase my daily water consumption?

 Easy! Just try these 7 tips for drinking more water:

1.     Drink 1 - 2 glasses of water first thing in the morning

2.     Keep a pitcher filled with filtered water for you to drink throughout the day in your fridge at home or on your desk at work

3.     Drink 8 oz of water before exercise

4.     Sip small amounts of water from your water bottle during exercise

5.     Keep glass bottles of water in your car, at the office, by your bed, and anywhere else you frequent

6.     Add slices of fresh lemon, orange (my fav), cucumber, or strawberry to your water or fresh mint

7.     Add Emergen-C to sparkling water for a fun twist on taste, or try iced decaf herbal teas throughout the day

 What do I do now?

 If you’re thirsty for more ways to stay hydrated in your busy life, then grab one of my free transformation sessions so you can feel energized, excited, and inspired about your health.

 To your health!

Five Ways to Nourish Yourself Inside

I’m so passionate about this topic because following this advice has made such a difference in my life and my health! I want to share some out-of-the-box ways to think about nourishing your body, mind and spirit. This is not “woo-woo”, folks. It really works!

But wait, why am I even using the word “nourishment” if I’m not talking about food?

That’s a great question!

The reason I am using the word nourishment outside of its regular foodie context is because we often find ourselves so over-focused on food that we forget about all the other simple and wonderful ways to nourish ourselves.

What does it mean to nourish myself without food? 

We sometimes overlook the fact that taking a walk in a forest with our dog is calming and rejuvenating.

That lying on your bed listening to your favorite song while feeling the breeze kissing your face is soothing and relaxing. 

That feeling the grass tickle your feet as you watch the clouds drift by is as good as meditation!

We actually “eat” all day with our senses… we “consume” our environment through touch, feel, taste, sound and sight.

Here are 5 ways to nourish your senses, starting today… 

●      Relationships: Seek out and nurture relationships with people who make you feel good about yourself and say goodbye to the ones that drain your energy.

●      Environment: Remember that your environment affects your mood and energy. So if you are stuck in an office all day staring at a wall, it’s time to kick off your shoes and run wild through a park so you can feel sunshine on your back and breeze on your skin.

●      Connections: We spend so much of our time alone or at our computers and yet it’s so important for our spirits to make connections with others. So join a club or an online Meetup … be creative about ways to make new connections!   And … don’t forget connections with those pets. They can be invaluable!

●      Sleep: There is no way around it—there is just nothing quite like sleep to rejuvenate your body and restore your entire system to better functioning.

●      Movement: Movement sparks your endorphins, which make you feel energized and excited and keeps the oxygen circulating through your system, so you can feel refreshed and alive.

What do I do now?

In my health coaching practice, I help my clients realize that there is more to life than food! I call the most important parts of our lives “THE BIG 5”—these need as much love and attention as eating! And if you give them the attention they need, I believe you’ll see those cravings fall away! 

If you are tired of feeling like your life is lacking excitement and meaning and you want to find a way to feel nourished in all areas of your life, then grab one of my free Transformation Sessions to schedule a time to talk with me so I can help you feel more energized and more alive than ever before! 

To your health!

Want to Hear a Simple Secret to Losing Weight?

I want to let you in on a little weight loss secret that’s rarely talked about … because it’s totally free AND it’s the single most natural thing in the world.

 Get ready … take a deep breath and here it is … my secret is … breathing!

What?! Why is your weight loss secret something our bodies do naturally already?

 Exactly! I’m talking about something our bodies do without us even having to think about it.

 A lot of people don’t know that oxygen is actually a key nutrient to speeding up your metabolism. Yet, oxygen is almost completely ignored in most nutrition books. 

What’s important about oxygen when it comes to weight loss?

Most experts focus on carbs, proteins and fats but ignore the one key nutrient—OXYGEN—that helps to more efficiently burn all of these nutrients in the body.

 The bottom line on oxygen is that when you breathe, you burn more energy.

 Think of the analogy of building a fire.

Two of the things you have to have in order to build a fire are fuel and good air circulation (and you need heat, of course).

 The same is true in your gut. You need food for fuel and oxygen to stoke your metabolic fire.

 This is one of the reasons why physical exercise is so powerful—it increases the body’s oxygen intake and teaches the body to use that oxygen to burn fat even more efficiently.

How can I start breathing while eating?

Try this simple trick—put your utensil down three times in your meal (and more if possible — you’d be surprised at how few times most of us do this). Each time you put your utensil down, take a deep breath.

 You can even do this when you’re at a work dinner or out with friends—it can be your little secret!

Try this simple trick and listen to that fabulous body of yours. It may just say thank you in marvelous ways!

If you’d like support and accountability to help you follow through like never before and you’re ready for a new approach to weight loss and health, grab one of my free transformation sessions.

Seven Tips for Deep, Blissed-Out Sleep

How about some sweet pillow talk about dreamland where we spend about one third of every day of our lives…

 But first, why am I even talking about sleep when it’s something our bodies do naturally?

 Actually, the truth is that sleep is not something that just happens … unless you are a teenager! Even babies need to learn to fall asleep and sleep well.

What’s important about getting good sleep?

 Good sleep is vital for good health. Sleep deprivation can lead to a multitude of health issues:

 ●      It escalates the hunger hormone called ghrelin, which increases food cravings

●      It escalates the stress hormone called cortisol, which can cause weight gain, diabetes, heart attacks, high blood pressure, depression, osteoporosis and depressed immunity

●      It causes elevated blood pressure in people with hypertension, which can lead to cardiovascular disease and stroke

 Learning how to improve your sleep is not just a luxury—it’s a necessity!

How do I get better sleep?

 Follow these 7 tips and rest assured (excuse the pun) that you will feel more rejuvenated and energized than you even knew was possible:

 1.     Practice regular sleep rhythms by going to bed and waking up around the same time each day.

 2.     Create total quiet and darkness in your bedroom.

 3.     Avoid caffeine or reduce your intake after noon as it affects your sleep dramatically.

 4.     Get regular exposure to daylight for at least 20 minutes a day because the sunlight triggers your brain to release melatonin, which is vital for healthy sleep.

 5.     Eat no later than two hours before you go to bed because eating a heavy meal before bedtime will impede your body’s natural overnight detoxification process.

 6.     Write down your worried thoughts before bedtime so you can free your mind and drop into a deep and restful sleep.

 7.     Take a hot Epsom salt or aromatherapy bath because raising your body temperature before bed helps to induce sleep.

Follow these tips for a restful night. You’ll be amazed at how much a good night’s sleep makes a difference in your life!

If you feel like you’d like support and accountability to help you follow through like never before, let’s chat.

Grab one of my FREE Breakthrough Sessions.