• Home
  • Free Planner
  • Workout Devotional
  • Workout Gear
    • Look Book
    • Your Gym Bag
    • Lorna Jane Reviews
    • Four Athletics
  • Kickstart
  • Essential Oils for Health & Wellness
All Day Active LIfe

Balanced & Healthy

Thirteen Bible Verses About Perseverence

4/30/2019

11 Comments

 
thirteen bible verses about perseverance
​If you caught my Facebook Live Video last week, I mentioned that this is a really busy and chaotic season in my life.  This time of year, every year, is stuffed full of events and outings that we don’t typically do the rest of the year.  The feeling of go-go-go and very little rest can make me feel pretty defeated.  While I’m constantly doing things, I’m not really getting ahead on anything.  It’s as if my whole life moves forward at lightning speed without my permission while I attempt to cling to time with my family.

Often towards the end of a busy season, my personal care, consistent exercise and even goals I had for my business have fallen to the wayside for the sake of “business”.  It leaves me with a really frustrated feeling that I’ve let everything on my schedule rule the way I do my day to day life.  It can feel exhausting when I’m in the middle of this conflict between “doing all the things” and keeping my life simple and grounded.  How can I keep going at this pace?  How can I fit all of these things into 24 hours?!  

I’m sure you know that feeling all to well yourself.  But as I am faced with this tiring, overwhelmed feeling, I know that what I need is to persist and continue working towards what my goals are. 

Sometimes goals take a back seat.  Sometimes we have to take a step back and focus on all of the other things going on in our lives.  But even when this is the case, the best thing I’ve realized is that I don’t have to hit “pause” on these dreams and goals.  Instead, we can move forward, even if it’s a fraction of what you wanted to accomplish, you’re still moving forward.
​I’ve had seasons where my clean house took a back seat to everything else going on.  But I didn’t neglect it completely.  I did what I could with the time I had to clean the bare minimum.  The same goes for personal care.  At this season of my life, personal care is about 30 minutes in the morning and 30 minutes at night.  A few years ago it was half of that and in a few years, it may be different again.  Even if it’s not what I planned, I can still take care of myself with what I do have.

All of these examples have one thing in common:  persistence.  Being persistent has two meanings, one being continuing your course of action even though it’s difficult.  And the other meaning is a prolonged existence of something.  Either of these definitions mean the same thing to me: Doing what it takes and moving forward, even if slowly. 

It is SO okay to do things more slowly than you want.  My opinion is that sometimes, there are benefits to this.  When I pray for God to grant me something on my time table and it doesn’t happen, I get frustrated.  It’s a natural human reaction I suppose.  But this frustration either makes me work harder, rethink how I’m going about something or it makes me sit back and say, “You’ve got this, God.  I trust you.”  In that last scenario I may learn to be patient.  
frame bible verses about perseverance
​But all the while, I keep persisting.  I don’t sit back and do nothing.  I’m always moving forward, even if at snail’s pace.  God persists with us too.  He is our “prolonged or continued existence.” He’s always there, constantly listening, constantly guiding.  

Examples and scripture about being persistent is all over His Word too.  He’s given us such a great tool and such a great opportunity to learn through His Word.  Perseverance is what many of Jesus’ disciples had while the spread the Word.  They were doing something despite it being difficult.  They were moving forward, even if not at their pace.

The definition of perseverance is being persistent in doing something despite difficulty or delay in achieving success.  Notice it doesn’t mean giving up on success, just that there is a delay in achieving it.

As I’m headed in to my busy season, I’m keeping this arsenal of Bible Verses about perseverance and persistence handy to remind myself that even though I’m chronically “busy” this season, I will still move forward.  I will continue to grow, evolve and accomplish my goals even when I’m out of time for the day.  I will continue to be persistent as I slowly move forward in this season.

colossians 3:23 printable
God is with her she will not fall printable
bible verse printable
printable bible verse about love
  1. Hebrews 12:1:  “And let us run with endurance the race God has set before us.”
  2. Colossians 3:23 “Work willingly at whatever you do, as though you were working for the Lord rather than people.”
  3. Proverbs 4:12 “When you walk, you won't be held back; when you run you won’t stumble.”
  4. James 1:12 “God blesses those who patiently endure testing and temptation.  Afterward they will receive the crown of life that God has promised to those who love Him."
  5. Romans 8:18 “The pain that you’ve been feeling can’t compare to the joy that’s coming.”
  6. Romans 12:12 “Rejoice in our confident hope. Be patient in trouble and keep on praying.”
  7. I John 4:4 “But you belong to God. You already won a victory.”
  8. Psalm 4:5-6 “God is in her she will not fall.”
  9. Colossians 1:11-12 “Being strengthened with all power according to his glorious might so that you may have great endurance and patience and giving joyful thanks to the Father, who has qualified you to share in the inheritance of His holy people in the kingdom of light."
  10. Galations 6:9 “Let us not become weary in doing good, for at the proper time we will reap a harvest if we do not give up.”
  11. Ephesians 6:18 “And pray in the on all occasions with all kinds of prayers and requests.  With this in mind, be alert and always keep on praying…”
  12.  Ecclesiastes 9:11 “I have seen something else under the sun: The race is not to the swift or the battle to the strong, nor does food come to the wise or wealth to the brilliant or favor to the learned; but time and chance happen to them all.”
  13. 1 Corinthians 13:7 “Love never gives up, never loses faith, is always hopeful, and endures through every circumstance.”
bible verses about perseverence
11 Comments

7 Important Supplements Your Body May Be Missing

4/23/2019

13 Comments

 
supplements women need
​If you were at my house in the morning, you’d see me organizing and sorting supplements into piles for myself and my kids.  It looks like a pharmacy on my kitchen counter in the midst of breakfast.  And if we go out of town for a few days, you’d better believe I’m packing these little gems and sorting them into containers for each of us. 

For me, I try to make sure I’m getting a majority of my nutrition and vitamins from my food.  But sometimes, it doesn’t happen to the level I want, or I know I could benefit from a little bit more in a particular area.  For me personally, calcium is a big area I miss out on as a lot of my diary is limited.  I get calcium from other sources, but a supplement really helps if I go through a period of eating little to no dairy. Supplements are a great way to fill in a few of the missing nutrients that you may not be getting on a regular basis.  

Plus as we age, our bodies may need a bit more of different vitamins or minerals.  There are also some added lifestyle benefits to many of these as well.  Some supplements will aid in your sleep health as well as the health and appearance of your skin. 

The important thing to remember is that not all supplements are created equal.  There are a lot of vitamins and minerals on the market and some contain more fillers and less of the good stuff.  Do your research before you buy, and even consult a nutritionist, naturopath or doctor if you’re having trouble knowing what to look for.

Below are some of the best supplements you can take to enhance an already healthy lifestyle:
supplements with scientific research

Probiotics

Probiotics were added to our daily routine a few years ago after a nasty winter of antibiotics for my then two year old.  We needed to rebuild the good bacteria in her gut and we never stopped using them after that.

Probiotics are important for the health of the gut and the immune system in general (Study about Probiotics).  They keep the good bacteria flourishing, which prevents the intestines from digestive problems as well. 

There have also been links to probiotic supplements and the link between gut health to our mood and mental health. (Probiotics affects on mood and mental health)

While probiotics is widely used for improving the health of our internal digestion, it is also being used more in athletes to promote endurance during training (Probiotics and athletics).

Eating fermented foods and yogurts can help increase your natural intake of probiotics, but you can also find high quality supplements as well.

Omega-3 Fatty Acids

Omega-3s  are pretty well known around the health world. They’re known to be a great addition to your daily supplements as most of us probably don’t eat enough foods that contain these Omega-3 Fatty Acids. 

There are so many benefits to taking these supplements for both your body and brain.  In fact many of the benefits have been studied and researched, so the evidence is backed by science.
  • Great for your skin (Study 1) (Study 2) 
  • Improve Bone & Joint Health (Study)
  • Improve Sleep (Study 1) (Study 2)  
  • Fights Inflammation (Study) 

Look for a high quality Omega-3 Fatty Acid supplement, which can make call the difference.

Magnesium

supplements that help you sleep better
I recently read that Magnesium is one of the most abundant minerals in our bodies.  It is really beneficial to our bodies, habits and overall health, but we often don’t get enough of it.

Magnesium is also really beneficial to those who exercise, as it can boost their performance and helps relieve muscles that can be sore (Magnesium for athletes).

Magnesium is another supplement that has anti-inflammatory benefits.  In fact, those who have lower levels of magnesium have been linked to chronic inflammation, which leads to premature aging, obesity and chronic disease. (Magnesium for inflammation)

If you have trouble falling asleep because your mind is racing, this is a supplement can help.  Magnesium helps with falling asleep and calming the mind.  If you suffer from insomnia, it can also lower the instances  and occurrences. (Magnesium for sleep)

You can probably get a decent amount of magnesium in your every day diet with things like almonds, cashews, avocado, black beans and spinach.
But if you’re looking to add a bit more to improve sleep or reduce inflammation, finding a high quality supplement can really help.

Vitamin B12

​There are several different types of vitamin B complexes out there.  B12 is naturally found in animal products and so many of us don’t get this vitamin enough in our diet.  Our bodies also does not produce this vitamin on its own, which is one of the reasons it is supplemented.

Vitamin B12 is great for bone health, especially for women.  It may even prevent osteoporosis. (Vitamin B12 for bone health) (Vitamin B12 for Osteoporosis) (https://www.ncbi.nlm.nih.gov/pubmed/12612156) (https://www.ncbi.nlm.nih.gov/pubmed/15619681).  

It’s also an excellent way to support your hair, skin and nails. (Vitamin B12 for Skin)  And let’s be honest, who can’t use that!?  Studies have shown, however that if you already eat a well-balanced, nourishing diet, you’re unlikely to see any improvement to your skin, nail strength or hair health when taking Vitamin B12. (Vitamin B12 for Hair & Nails)

Another added benefit is that VitaminB12 is great for a boost of energy in the morning. (Vitamin B12 for Energy)  B12 doesn’t necessarily give you prolonged energy, but a burst of energy as it’s ingested.  It doesn’t store any energy in your body and is water soluble, so it travels rather quickly.  But it may be good to give you a morning boost.

And how about a mood boost?  Vitamin B12 plays a very important role in metabolizing and disbursing serotonin throughout your body.  Typically, decreased serotonin production is correlated with a depressed mood.  By increasing production with the help of B12, it can improve your mood and reduce symptoms of depression. (Vitamin B12 for Depression)

But it’s important to remember that if you are on a strict vegan diet or eat little to no animal products, you may be missing out on this important vitamin.  That’s when supplementing is a great idea.

Collagen Peptides

Collagen, as you may know is an abundant protein in your body.  Collagen affects our skin and also is a major component of bone health and joint health.  Collagen Peptids is often taken in a powder form, as it is easier to be broken down in our bodies and easier to absorb.

Because it plays a major role in the elasticity of your skin as well as hydration, it can help by reducing wrinkles and slowing the aging process of your skin (yes please!) (Collagen Peptides for Skin) (Collagen Peptides for Wrinkles)

The main reason most people end up finding collagen peptides in the first place is to help with joint pain.  If you’re an athlete of any kind, you’ve probably had at least some pain in a joint at some time.  Runners and those doing high impact exercise may notice this even more.  Collagen Peptides help reduce the amount of inflammation in the joints, which leads to better support and pain reduction (Collagen Peptides for Joints) 

Collagen Peptides also promote heart health as the collagen provides support to your arteries and blood vessels. (Collagen Peptides for Heart Health)  It also increases the levels of your good HDL cholesterol, which can play a part in heart health (Collagen Peptides for Cholesterol)
supplements for athletes and active lifestyles

Vitamin D

​Good old Vitamin D -- it’s nature’s cure for everything, right?  As a Minnesotan, we definitely supplement Vitamin D in the winter.  While we still get outside in the cold and snowy months, I want to make sure that the lack of sunlight and more time indoors isn’t affecting our bodies.

During cold and flu season is when our bodies need Vitamin D the most in order to support a healthy immune function.  A study showed that just supplementing Vitamin D in children for 4 months during the winter reduced their risk of Influenza A by over 40 percent (Vitamin D for Influenza).

That reason alone is enough for me to supplement it for the whole family.  But Vitamin D has other benefits as well.  It’s also important for healthy bones (when paired with calcium).  It can prevent osteoporosis.

Another reason you might want to add Vitamin D to your mix is that it helps regulate emotions and mood and can help with anxiety and depression. (Vitamin D for Anxiety).  

Finally, it’s also been shown to reduce the risk of developing certain diseases.  Multiple Sclerosis (Vitamin D for Multiple Sclerosis) and heart disease (Vitamin D for Heart Disease) are two in particular.

Zinc

supplements for skin, hair and nails
Zinc is found in many food sources, however, many of the grains, cereals, and snacks have don’t contain the mineral zinc, but a synthetic form of zinc. 

This mineral is essential in the body and helps immune function as well promotes healthy skin. 

If you’re fighting off a cold, zinc can be a great addition to your supplements.  It’s been shown to reduce the length of a cold virus by about a third (Zinc for the Cold Virus).  It can also help promote a healthy immune response if you’re trying to avoid getting sick all together (Zinc and the Immune System).

One of the big benefits of Zinc is that it can decrease levels of inflammatory proteins in your body.  (Zinc for Inflammation)  Inflammation in the body is what leads to various types of diseases  and illnesses, so the goal is to have a body free of inflammation. 

Skin health, whether it be maintaining clear skin or improving the appearance of aging skin, Zinc can help with both.  Zinc has been shown to decrease acne and breakouts (Zinc for Acne) as well as increase the healing power of your skin and it’s protein (Zinc for Skin). 
​While a healthy diet is really the most important, it may be worth it to add a few supplements into your routine to fill in the gaps.  What supplements do you take?
supplements to help your lifestyle

13 Comments

10 Healthy InstantPot Recipes

4/16/2019

0 Comments

 
healthy instant pot recipes
​If you’re family is like mine in spring time we are at a stale spot with our meals.  It seems like we’ve exhausted all of our winter meals to no end and yet we aren’t QUITE ready for the fresh food of summer.

This is often the time of year our menu needs a refresh.  It’s also the time of year we seem to the busiest.  Between school activities, extra work opportunities and family obligations, we seem to be running from place to place with little time to plan out a healthy meal.  Not to mention the longer days and nicer weather, which leaves us outside longer with less time to cook.

These circumstances make a perfect excuse to use the InstantPot.  If you haven’t used one, they are kind of amazing.  Essentially it’s a pressure cooker with many options that make cooking really quick and clean up really simple.  

I wanted to share with you a round-up of some of my favorite healthy recipes that use the InstantPot.
paleo instant pot recipes

1. Instant Pot Healthy Chicken Pot Pie Soup

Shared from Cheryl at 40 Aprons

This one is Paleo and Whole 30 approved! Plus it's gluten free and dairy free. Cheryl at 40 Aprons shares  that this soup is comforting and creamy.  Great comfort food.  It takes just 30 minutes to put together. 
Picture

3. Instant Pot Mongolian Beef

Shared from Ashley at Healthy Little Peach.

This one can be cooked in just 20 minutes and is also Whole 30 approved and Paleo.   If you don't want to use the instant pot, you can also use a crockpot with her variation at the end of the recipe.
Picture

3. Instant Pot Balsamic Chicken

Shared from Kelly at Life Made Sweeter

This one is Whole30 Approved, low carb, Keto Friendly and Paleo Friendly.  This is a perfect fuss free meal and you can easily swap out the veggies for any other veggies you want. This is just 10 minute prep and 20 minutes in the Instant Pot.
Picture

4. Instant Pot Ginger Lime Chicken Lettuce Wraps

Shared from Randa at The Bewitchin Kitchen

This one can be made in the crockpot or in the slow cooker.  If you're following the Whole30 plan, this one fits in to those requirements.  She even has ideas to add more veggies to spice it up a bit.
Picture

5. Instant Pot Pumpkin Oatmeal

Shared by Justine at The Typical Mom

Did you know you could make oatmeal in a snap with the instant pot? Adding pumpkin can add extra fiber and protein to your breakfast.  This one is perfect for kiddos in the morning.
Picture

6. Instant Pot Chicken Tikka Masala

Shared from Lindsey at All the Nourishing Things

This is a quick and easy, super flavorful Indian-inspired dish.  Serve it with  brown rice or cauli-rice.  This meal has lots of anti-inflammatory spices and is Whole 30 Approved and keto-friendly.
Picture

7. Instant Pot Chicken Burrito Bowls

Shared from Megan at Detoxinista

Who doesn't love a tasty burrito bowl?  You can make these with cauliflower rice for a great low-carb option.  You can make this in just 30 minutes and it's Whole30 approved.  Mix it up by changing veggies for a different twist.
Picture

8. Instant Pot Lemon Chicken Orzo Soup

Shared from Sandy at Simply Happy Foodie

I love this spring time lemon soup. It's dairy free and low carb. You can make this one in just 20 minutes prep time and 13 minutes cook time.  Perfect for a spring time dinner.
Picture

9. Instant Pot Egg Bites

Shared from Sarah at Sustainable Cooks

Have you heard of Egg Bites?  They're a copycat recipe from Starbucks breakfast menu. They're perfect for a quick morning breakfast and they are Whole30 Approved, paleo and dairy free.  YES! Make these during your food prep for the week and you're set on breakfasts.
Picture

10. Instant Pot Cashew Chicken

Shared from Bailey at Whole Kitchen Sink

Take out inspired and de-licious.  This one is gluten free, paleo friendly and Whole30 Approved.  In just 30 minutes you can have a delicious meal served over rice or cauliflower rice.  
Picture

What are your favorite ways to cook quick and cook healthy?
whole30 instant pot recipes
0 Comments

How to Set Goals and Crush Them Every Time

4/8/2019

21 Comments

 
strategies to set goals
​From a young age I grew up in a house where goal setting was just an everyday occurrence.  As an adult, I now realize what a beneficial tool this has been throughout my own life.  Almost everything I want to accomplish or anything I want to achieve can be categorized as a goal. And goals are not the same as resolutions or wishes.  No, goals should be looked at as something that WILL be attained.  The first step to setting and achieving the goals you want is to change that small, yet powerful, mindset.

Looking at goals as something that you will have (and something you’re close to getting) can help push yourself forward.  When you talk to yourself like your in the process of achieving these goals, or better yet, that you HAVE achieved these goals, your brain hears this.  Our brains can work for us when we’re choosing the right language and positivity.  It propels us forward and keeps us on the fast track to achieving our dreams.

There are some other really important things to keep in mind when setting goals. Whether it’s goals for the day, the week or for this next year, you can make sure that you’re hitting your mark every time by following these ideas:

1. Be Specific

If you’re goal is to goal is to increase the amount of personal development books you read, then make it a very specific goal.  Instead of making your goal to just “read more”, make your goal to read one personal development book every month.  That’s specific.  When our brains hear something very specific, it goes from intangible to tangible.  We can picture this and see it coming pass.  
​
If your goal is to be a better runner, then decide HOW you want to become a better runner.  Do you want to run farther, faster, longer?  Each of these can be a very specific things we set out to achieve.  If your goal is to improve your endurance and improve your running time, then you’re goal might be to run ten minutes longer by the end of the month.

Being as specific as possible might mean you need to really think about JUST what it is you want.  I often find if I ask myself a few questions about my goal, it helps me narrow down exactly what it is that I want.   For example, if I wanted to exercise more, I might have to ask myself if I wanted exercise more frequently, or if I wanted to be more toned, or if I wanted to be able to keep up with my kids more.  These are all questions that would help me decide what the ULTIMATE goal is and focus on that without getting distracted.
seven strategies to set goals in order to achieve them

2. Answer the "How?"

the number one question to ask in order to achieve your goals and dreams
Answering the question of HOW you will get to this end goal is a key step in accomplishing it.  If you don’t know how you’ll get there, it really is just a dream.  It doesn’t have to be really elaborate, but just a simple solution to the question.
​
An example might be that I want to be more organized at home.  I would check in with myself and say, “How am I going to do this?” Of course there are lots of ways you can do this, but the answers I come up with will help me create an action plan.  So for this example, it might be controlling papers that come into the house better.  Or, it might be decluttering.  Or it could be a combination of those two things along with making it a habit to clean up misplaced items daily.

Whatever your HOW answer is, it will help your brain figure out the next steps and move forward to accomplishing your goal.
DOWNLOAD MY FREE WEEKLY GOAL PLANNER

3. Five Steps or Less

​Five Steps or Less:  Some dreams are really big and they have to be broken down into a few steps. These really big dreams might be more long term and require several steps.  But for a more short term, attainable goal, it’s best to keep it to five steps or less.  This makes it easier for our brains to digest and accomplish.  

For example, if your goal is to pay off debt it might include a step of starting a budget, another step of reducing spending and yet another step of increasing your income coming in.  These are all small steps to break down your end goal. By breaking it down into these small, attainable steps, you not only sort it out for your brain, but you also keep momentum as you knock out “mini goals” on the way to the big one. 

It’s like a weight loss goal.  If you’re looking to drop a particular amount of weight, each pound you lose is likely to give you another push forward.  When you see yourself accomplishing parts of what you set out to do, it feels good!  You’re basically validating yourself and the hard work you’re doing.

4. Being Realistic is Key

​Don’t make your goals so big they’re out of reach.  If your goal is to run a marathon by the end of summer and you’re not a runner at all, you may want to rethink that goal.  This isn’t meant to sound harsh or sound negative at all.  But we have to be realistic about our bodies, our schedule and our current circumstances.  This isn’t to say you shouldn’t set goals that are maybe a LITTLE too big.  If a goal is too small, you won’t be pushing yourself to get there.  If a goal is too big, you’ll likely be bummed when you don’t hit it and won’t continue setting more goals in this area.

The key is to make that goal JUST the right size. This might take a little planning and thinking on your part, but it’s completely doable. Just analyze your life and where you are currently.  Make sure you’re working forward and at the right pace.  Reverse engineering a goal is a great way to put in perspective the work involved to get there.  

If you’ve already gone through your steps to get to the goal, start by checking in on those.  Are they attainable?  If the steps need to be tweaked and changed slightly, you can change your end goal based on those.  It’s a really good way to double check and make sure you’re expectations are in line with your lifestyle and circumstances.

5. Work it into Your Daily Routine or Schedule

​Work it into Your Daily Routine or Schedule:  This is a BIG one.  If you can’t work you steps to complete your goal into your daily routine or your schedule, it will never happen. Another thing you’ll want to work in is time to meditate, focus or write about the goal you’re trying to achieve.  

Writing it out in a journal is a great way to set your mind on the right track. Make time every morning or evening to write down  how you’re achieving this goal. I personally have a journal that I write out my goals in every. Single. Morning. It immediately tells my mind I’m accomplishing these things and I’m on the fast track to achieve what I’ve set out to do.

Also, make sure you’ve got time in your schedule and time in your every day to work on these goals. Goals get knocked out of the park when you’re working on the every day. When you take a day off it can be easy to let it fall to the wayside.  It doesn’t mean you have to be completely focused on it all day long, but at least keeping it in mind so you’re choices and lifestyle align with what you want is key.
how to use your daily planner to achieve your goals and dreams with your daily routine
I use a to-do list app every day where I have my steps for my goals listed out.  One big dream we have is to pay off our house.  That means every day I have a to do list item to check in on our budget app, look at where money is going and check on what’s coming in. It literally takes me five minutes of my morning routine, but I make sure I do it to stay on track.

You can even add a calendar appointment to your phone if you need help remembering it or staying committed.  This works especially well if your goal is fitness related.  Scheduling that time to work out or that time to meal prep can be key.  If it’s on a calendar, you’re more likely to do it.

6. Is Your WHY Big Enough?

​This is going to be completely personal to each individual.  But, looking at your why is HUGE.  Most often I hear people say that their “Why” (or the reason they want to make this goal SO bad) is because of their kids.  They want their kids to see a healthy example, or they want to provide for their kids in a particular way.  Whatever the reason, just know that understanding why you want something can help you achieve your goals and stick with them.

Often if our “why” is a more surface reason, or a shallow reason, we won’t stick with it.  If you’re eating healthier to look more toned for the beach this summer, you might not stick with your habits come September.  If you’re wanting to get more organized for tax time, you may not stick with it after that.

When your reasoning for achieving these goals is bigger and a deeper level, you will not only stick with these goals, but you’ll probably make these habits and changes to your life permanent.  

You might have to dig deep with this one.  Is the reason you want to change your exercise habits to make life less cumbersome?  Is it so that you feel more comfortable in your own skin?  Is it to break a family cycle and stop it dead in its tracks?  Whatever it is really think about it and make sure it’s deep enough that you’ll stick with it for the long haul.

7. Focus on One Goal at a Time

learn how to set your goals strategically in order to achieve them
This is not to say you can’t achieve more than one thing at a time.  On the contrary, you can have multiple goals going at one time.  We all have multiple areas of our lives that we want to work on.  But if you have one really big goal in the area of your personal life, it may not be the best time to start tackling another HUGE goal in your work life.  

This doesn’t mean you can’t be moving forward in every aspect of your life, but really pushing to accomplish a particular goal is best done one or two at a time.  Sometimes these goals may actually align and compliment each other, and then I say go for both.   But if you try to change your whole life at once, sometimes the outcome is burnout.

If you're like me, once you start focusing on one area, you might notice other areas of your life are positively impacted.  Our lives are not made up of isolated sections and experiences.  Instead every area of our life is connected to another or all others in some way.  When you being working on an improvement in one area, likely you’ll see other areas of your life benefit and follow suit.
​But really planning out one goal at a time is the key.  Once you’ve got it planned out and you’ve got those steps as part of your daily habits and routines, you can move on to the next goal and start moving forward.  Stagger those goals a bit and make sure you’re not overwhelming yourself or taking on too much at once.
21 Comments

How to Create a Joy Filled Morning Routine

4/2/2019

22 Comments

 
how to create a joy filled morning routine to set your day in motion in the right direction
​My morning routine is something that ends up setting my whole day in motion, either positively or negatively.  Over the years, my routine has changed numerous times, depending on what was going on in my life.  When my kids were babies the routine was chaotic at best as every day started off a bit different. But even as my kids have grown and we have a pretty solid routine, it changes from season to season.

What I know about my routine now is that there are a few small things I do just about EVERY SINGLE morning to help me set my day in a positive direction. I find that if I decide to skip these small but positive acts, I have a hard time getting into my groove the rest of the day. Some days it requires a little bit of finagling to get it all in, but I know that if I can squeeze these things in, my day seems to be more on track.

When I set my intention for the day and really ground myself at the very start, it seems like most things throughout the day end up bringing me joy.  I attribute this to the fact that I have my long term goals in mind. I also have in the back of my mind any challenge is merely a season and I will grow and learn from it in the end.

Below are some of the habits I’ve formed for my morning routine that help me throughout my entire day.

SKIP SOCIAL MEDIA & EMAIL

​One of the best choices I’ve made is to charge my phone in my Master Bathroom and NOT on my nightstand.  I have not only slept better, but I’ve also gotten out of the habit of scrolling through social media accounts FIRST thing in the morning.  

To be honest, this practice brought me absolutely no joy.  In fact, it was quite the opposite.  Not only was I starting my day completely not present in my own life, I was beginning my day comparing myself to others’ highlight reels.  

As an entrepreneur I use social media for connecting with others quite a bit, but there is a time and place for this, and first thing in the morning wasn’t for me.

I also made it a habit to not even look at my email until after I had my day started.  If someone emailed me over night, it could wait until “business hours.”  I don’t need to start my day responding to other people, right?  I can start my day how I want and by doing what’s best for my and my family.

GET MOVING

free workout videos you can do at home
​This is a HUGE one for me.  I know I operate best when I have started my day with some movement.  As I said earlier, my morning routine has had a lot of seasons and changes.  Some seasons only allowed me to quickly stretch in the morning and maybe do a few ab moves.  Other seasons I was able to do a full run  or a pretty long workout.  And still other seasons where I worked out with my kids or simply took the dog for a walk.  No matter what it was though, I knew that working out set my day in motion.  

No matter how you choose to do it, even if it’s just some stretching, getting your blood pumping and your body moving helps invigorate your mind and start your day on the right foot.  You might be a person who loves working out at night -- and you can still do that!  Just do a little bit to limber up in the morning and get your blood flowing.

Some ideas are a quick walk, some stretching or a yoga sequence intended to wake you up.
FREE workout videos you can do from home

​GET READY FOR THE DAY

​I know this might sound like a no-brainer, but when you have kids at home, it makes a HUGE difference in how the day goes. I know for me if I showered, took time to put on at least a little makeup and fix my hair, it made a world of difference in how I felt the rest of the day.

Sometimes I just threw my hair in a bun and other days I had time to dry my hair.  It’s all about being flexible with your routine, but at least doing what makes you feel good.  In the summer my makeup routine seems to be a lot less than in the winter, but I always take care to nourish my skin with healthy products. 

When I take care of myself I feel like I’m ready to take care of the rest of my family.  And feeling put together and ready for the day, makes me feel like I’m ready to do anything and go anywhere.  

While puting on my makeup and doing my hair doesn’t necessarily give me incredible joy, it does help me feel confident, which helps me the rest of the day.

how to create a joy filled morning routine to set your day in motion in the right direction

​DEVOTION

​Every morning I set time aside for me and for God.  I make sure I have a quiet space without distractions and I focus my mind on Him.  Sometimes my devotion has been reading a chapter of an uplifting book and sometimes it’s been a Bible Study I’m working on with friends.  Either way, I make sure that I have time that is fully devoted to Him.

I take this time and pray, asking God to please help me and guide me throughout the day.  I ask Him to show me where He wants me this day and I ask him to open my mind and my heart.  

I have found that this truly helps me set the intention for the whole day.  With this practice I help myself by keeping in mind all day long that He is with me and He has my best interest at heart.  It reminds me I don’t need to sweat the small stuff and I can 100% rely on Him throughout my day. 

When I start the day by asking Him to guide me, I feel like my mind is more open and more receptive to His voice.
Whether you read a self-help book in the morning, pray or read a devotion, I highly recommend it to set your intention for the day.

​WRITE OUT THOSE GOALS

​When I say goals, I don’t mean my to-do list.  I have that too (which I usually prep the night before). The goals I’m talking about are your short term and long term goals.  I have a list of 10 things I’m currently striving for and I write them down in EVERY SINGLE MORNING.

My goals range from intangible things (like being a patient mom) to BIG DREAMS like paying off every last penny of our debt (and you better bet that includes our house).  Some of my goals are more short term like my annual income goals or even things I continue to do on a weekly basis (like volunteer and help others).

I keep a notebook where I write these things out every day in the present tense.  This means instead of writing, “I will be debt free”, I write “I am 100% debt free”.  Instead of writing down “I will be a great wife,” I write, “I am an exceptional wife.” This way I’m programming my brain that these are things I’m doing now.  I’m treating myself as if these have already happened.

Doing this helps me keep in mind my purpose for the day.  I know why I’m doing certain things and why I’m giving up other indulgences.  It’s basically a long list of my “why.”
free weekly planner print out for a goal planner
GET YOUR FREE WEEKLY GOAL PLANNER HERE

​GRATITUDE

start a gratitude journal to have a joy filled day
​In my same journal I also start the day with three things I’m thankful for. This is probably the quickest part of my whole routine, but honestly, just the small task of thinking of things’ I’m grateful for turns my mood positive.

It makes me remember how blessed I am.  Many times it’s not even huge things that make the list, but rather small things I’m so thankful I have in my life.  For example, yesterday morning I felt so grateful that my youngest daughter is always reaching for my hand whenever we walk anywhere.  This small thing probably goes unnoticed 90% of the time, but realizing that I’m grateful for this tiny act helps me ignore the things I’m not so grateful for (like the four year old sass she sends my way).

I jot down three different things every day to remind me how God has blessed me and how He’s really provided everything I need.  It’s a great way to fill your heart before the day begins.

​UPLIFTING OILS

​Another thing I do in the morning, is I start my day with essential oils that provide emotional support. I started using oils about two years ago and I honestly cannot imagine my life without them at this point.

I started using them to promote health in our constantly sick home, and over time I’ve continued using them for emotional support.  I love the uplifting feeling they provide and I love the support they offer my kids (who have the biggest emotions of all of us).  

These oils have really enhanced my devotion time and my journaling time to keep me grounded and present.  I use them throughout the day to lift my mood and provide peace and joy at the same time. 

One of my favorite blends to diffuse is Abundance while I’m journaling.  And sometimes, I need a big pick me up when I go to En-R-Gee with Peppermint.  Below are some of my favorite blends for my morning routine:
get stuff done diffuser blend with essential oils
joy essential oil and lemon essential oil diffuser blend
wake up diffuser blend of grapefruit essential oil, bergamot essential oil and peppermint essential oil
grounding diffuser blend with lavender, frankincense, vetiver and cedarwood
Get an Essential Oil  Starter Kit Here
22 Comments
    Picture

    Amanda Klecker

    Seeking a balanced life through healthy living and a healthy environment


    Archives

    June 2019
    May 2019
    April 2019
    March 2019
    December 2018
    November 2018

    Categories

    All

    RSS Feed

    This website uses marketing and tracking technologies. Opting out of this will opt you out of all cookies, except for those needed to run the website. Note that some products may not work as well without tracking cookies.

    Opt Out of Cookies
    Blog Meets Brand
About
About Us
Partnership & Job Opportunities
Get Featured

Customer Service
Contact Us
Privacy Policy

Tips & News
Blog
Protein Recipes
Best Workout Clothes
Workout Ideas
Social Networks
Instagram
Get Inspired
Inspirational Images
Workout Devotional
Healthy Habit Program
Video Check-In

OUR AFFILIATES

Picture
  • Home
  • Free Planner
  • Workout Devotional
  • Workout Gear
    • Look Book
    • Your Gym Bag
    • Lorna Jane Reviews
    • Four Athletics
  • Kickstart
  • Essential Oils for Health & Wellness