Daily Snippet, Healthy Habits

Create a fun work desk at home

Need a little inspiration for a work desk you’re putting together at home?

My fun work desk at home features:

  • A frame wall including some pieces Joey and I created
  • Real live plants 🙂
  • Maps of the USA and world
  • A yoga ball to sit on
  • Crystals, incense, a candle
  • String lights and a fuzzy rug
  • A funky closet curtain
  • Some good music

Let’s make work fun again ♡

Daily Snippet

Don’t sweat the small stuff

And it’s all small stuff.

Daily Snippet

Being uncomfortable is how we grow

Ever make a mistake?

You now know what not to do next time. Growth.

Ever go somewhere new and was a little nervous?

I bet it turned out to be a fine ol time and maybe you even learned some things. Growth.

Ever have to stand up in front of people and speak?

You spoke and felt stronger after.

Or you didn’t speak and you learned something about yourself. Growth.

Ever set a goal for yourself and wasn’t sure if you’d actually get it done?

You did what you needed – even if your mind screamed against it – and achieved the impossible. Growth.

Do you feel uncomfortable reading these?

Do you feel and see the growth?

Daily Snippet, Healthy Habits

Motivation wallpaper

We want to implement a new habit…

Yet day after day, we just don’t do it.

This is me with brewing tea in the morning.

I’d like to get into the habit of blending my own herbs and drinking some hot tea right in the morning…

But wanting is not enough.

This habit, like any habit, is gonna take some upfront work that I haven’t done that yet.

If brewing tea in the morning really is important to me, how am I going to make sure I get it done day after day?

Let’s start by writing up a plan:

  1. Write the habit down somewhere I’ll be able to see it everyday
  2. Research what the best herbs are for morning tea
  3. Order herbs
  4. Prep herbs for easy steeping
  5. Set mug out night before as a prompt

Now that we have the plan, let’s work to execute it starting with #1:

  1. Write the habit down somewhere I’ll be able to see it everyday

Today I designed a cute Morning Routine Wallpaper for my lock screen that brings me joy and reminds me to do a few of my favs in the morning (like brewing tea).

Now to just keep rocking on with my plan…

I’ll update you guys as I go 🙂

Daily Snippet, Healthy Habits

You can either laugh or cry

Things happen unexpectedly.

And it may hurt us and those around us.

We ultimately have two choices…

To either laugh about it or cry about it.

To laugh about it means to find the joy in life no matter the circumstance. When you find joy, you react and live better.

To cry about it means to find the sorrow in life no matter the circumstance. When you find sorrow, you react and live poorly.

While we can’t control what happens to us…

We can make an effort to react better.

To react more light heartedly…

With more love, strength, compassion, and empathy.

It happens. Breathe. React better.

Daily Snippet, Healthy Habits

Take it one step at a time

If you feel overwhelmed with life, let’s focus on the very next step you can take.

Maybe it’s getting out of bed.

Maybe it’s drinking some water.

Maybe it’s eating a healthy snack, writing down a goal, going for a walk, answering a daily reflection prompt, calling a friend.

And maybe it’s literally taking one more step.

It’s not about the day anymore, it’s about the moment. What can we do now to get a little closer to our goals (getting 1% healthier)?

Whatever you need in this moment, allow yourself to have it.

Stay blessed my friends!

Daily Snippet, Healthy Habits

Daily reflection prompts for personal growth

At the end of everyday, write down what you did or didn’t do and how you feel about it.

Below are my daily reflection prompts… use them as you please and feel free to customize them to your specific goals:

Golden nugget: What’s one thing I learned today? (Keep it short and sweet; 5 words or less.)

Rate the following 1-5 and take notes:

  • Thoughts
  • Emotions
  • Reactions
  • Communication

Track exercise: What activities did I do today and for how long?

Track meditation: How many minutes of intentional silence / active resting / deep breathing today?

Track sleep: How many hours of sleep did I get last night? How did that affect my day today?

Track meals: How many healthy meals did I have today? How many unhealthy meals?

Plan, do, review.

Daily Snippet, Food

Hungry? Eat fruit first

The concept fruit first comes from the idea that our bodies digest fruit better when our stomachs are empty.

Fruit is water based so we digest it very quickly on an empty stomach…

And awesomely enough, the fruit’s vitamins and minerals are distributed throughout our bodies fast without using much energy at all…

Boosting our energy in the process!

When we eat fruit first, we are giving our bodies the chance digest foods quicker.

Let’s throw a piece of bread in as an example…

  • Fruit is water based
  • Bread is grain / seed based

Your body will naturally require more energy to digest bread than it does fruit.

If your stomach is full of bread and you eat fruit on top of that, your body will be digesting the bread first and the fruit second.

The fruit then sits in your stomach until it’s digested and may cause you some burping or gas pains in the meantime.

Let’s set our digestive system & belly up for success and eat fruit first 🙂

Daily Snippet

Overwhelmed? Keep a notebook

Racing thoughts? Need to organize your ideas? Keep a notebook, divide it into sections, and write it all out.

You can use your notebook to…

  • make lists
  • write out your daily powerlist
  • manifest your desires
  • dump your thoughts
  • create a new life or perceptive

Carry your notebook wherever you go…

Or use Google Keep to take notes while you’re on the road.

All of the greats have kept some sort of notebook, why not give it a try too?!

Daily Snippet, Movement

Weak grip? Hang from a bar

Having a strong grip is essential for our workouts and everyday living.

Workouts

If you are using a bar or dumbbells: to get in a quality workout, you want to be able to hold onto the bar or dumbbell for a full set without your grip burning out on ya.

Imagine you’re doing a set of deadlifts with 10 reps each set. You get to rep 7 and your grip is about to give out… so you stop and you don’t complete the full set. Ya got a weak grip my friend – let’s work on that!


Everyday living

Aside from workouts, our grip strength plays an important role in everyday life – carrying groceries, furniture, and other heavy objects.

Imagine you’re carrying groceries and you have to stop and off load because you’re grip is literally giving out and you can’t go on any further.


Ways to strengthen our grip

It makes sense to keep a strong grip, right?

So when and how can we work on it?

  • Monkey bars are a great and fun option to try if you live by a calisthenics park or playground. This is my personal fav, just hanging and climbing in the fresh air and sunshine 🙂
  • Hang from a pull-up bar or dip bars
  • Farmer walks: hold weights by your side and walk with them (highly recommend for foundational strength)
  • Utilize gripper balls or a similar tool

During your next workout, try out a grip exercise or two. Give them a spot in your weekly workout routine, stay consistent, and you will most definitely feel your grip get stronger over time.

What’re some ways you work on your grip strength? Are you gonna start incorporating these or something similar? Comment below!

Small changes lead to BIG RESULTS