A little bit everyday

The little stuff adds up overtime.

You workout today, you won’t see much difference physically.

You workout today, tomorrow, and everyday for a year, you’ll see and feel the difference.

You read 10 pages today, you won’t see much difference mentally and emotionally.

You read today, tomorrow, and everyday for a year, you’ll see and feel the difference.

It’s very much choosing our path in life.

If we decide to do the little things today to get to our goals, we’ll get there overtime.

If we don’t decide to do the little things today to get to our goals, we’ll never get there.

If you do, you will.

If you don’t, you will never.

This blog reminds me of what you eat adds up.

Happy December my loves! Let’s keep rocking on our goals.

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.

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% better)?

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

Stay blessed my friends!

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.


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 🙂