๐’๐’๐’—๐’†๐’Ž๐’ƒ๐’†๐’“ ๐’Š๐’” ๐’๐’‚๐’•๐’Š๐’๐’๐’‚๐’ ๐’‰๐’†๐’‚๐’๐’•๐’‰๐’š ๐’”๐’Œ๐’Š๐’ ๐’Ž๐’๐’๐’•๐’‰

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๐‘น๐‘ฌ9 ๐‘จ๐’…๐’—๐’‚๐’๐’„๐’†๐’… ๐‘ช๐’๐’๐’๐’†๐’„๐’•๐’Š๐’๐’

๐‘จ๐’“๐’ƒ๐’๐’๐’๐’† ๐‘ฌ๐’”๐’”๐’†๐’๐’•๐’Š๐’‚๐’๐’”

๐‘จ๐’“๐’ƒ๐’๐’๐’๐’† ๐‘ด๐’‚๐’Œ๐’†๐’–๐’‘ ๐‘ช๐’๐’๐’๐’†๐’„๐’•๐’Š๐’๐’

 

Day 4 -THE LOOK & FEEL social_image.png

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๐‘ด๐’๐’“๐’† ๐’•๐’Š๐’‘๐’”:

  • ๐‘จ๐’๐’˜๐’‚๐’š๐’” ๐’˜๐’‚๐’”๐’‰ ๐’‡๐’‚๐’„๐’† ๐’˜๐’Š๐’•๐’‰ ๐’๐’–๐’Œ๐’†๐’˜๐’‚๐’“๐’Ž ๐’˜๐’‚๐’•๐’†๐’“.ย ๐‘พ๐’‚๐’”๐’‰ ๐’š๐’๐’–๐’“ ๐’‡๐’‚๐’„๐’† ๐’‚๐’• ๐’•๐’‰๐’† ๐’”๐’Š๐’๐’Œ, ๐’๐’๐’• ๐’Š๐’ ๐’•๐’‰๐’† ๐’”๐’‰๐’๐’˜๐’†๐’“. ๐‘ฏ๐’๐’• ๐’˜๐’‚๐’•๐’†๐’“ ๐’„๐’‚๐’ ๐’…๐’“๐’š ๐’๐’–๐’• ๐’š๐’๐’–๐’“ ๐’”๐’Œ๐’Š๐’ ๐’‚๐’๐’… ๐’˜๐’‚๐’”๐’‰ ๐’‚๐’˜๐’‚๐’š ๐’†๐’”๐’”๐’†๐’๐’•๐’Š๐’‚๐’ ๐’๐’Š๐’๐’” ๐’•๐’‰๐’‚๐’• ๐’Œ๐’†๐’†๐’‘ ๐’”๐’Œ๐’Š๐’ ๐’‰๐’š๐’…๐’“๐’‚๐’•๐’†๐’…. ย ๐‘ช๐’๐’๐’… ๐’˜๐’‚๐’•๐’†๐’“ ๐’„๐’‚๐’ ๐’๐’†๐’‚๐’… ๐’•๐’ ๐’Š๐’“๐’“๐’Š๐’•๐’‚๐’•๐’Š๐’๐’.
  • ๐‘บ๐’๐’Ž๐’†๐’•๐’Š๐’Ž๐’†๐’” ๐’š๐’๐’– ๐’๐’†๐’†๐’… ๐’‚ ๐’ƒ๐’๐’๐’”๐’•.ย ๐‘ป๐’ ๐’‰๐’†๐’๐’‘ ๐’˜๐’Š๐’•๐’‰ ๐’‘๐’๐’”๐’• ๐’”๐’–๐’Ž๐’Ž๐’†๐’“ ๐’”๐’Œ๐’Š๐’, ๐’•๐’“๐’š ๐’‚ย ๐’ƒ๐’“๐’Š๐’ˆ๐’‰๐’•๐’†๐’๐’Š๐’๐’ˆ ๐’‘๐’“๐’๐’…๐’–๐’„๐’•ย ๐’Š๐’ ๐’•๐’‰๐’† ๐’‡๐’‚๐’๐’ ๐’•๐’ ๐’‰๐’†๐’๐’‘ ๐’๐’Š๐’ˆ๐’‰๐’•๐’†๐’ย ๐’…๐’‚๐’“๐’Œ ๐’”๐’‘๐’๐’•๐’” ๐’‡๐’“๐’๐’Ž ๐’๐’—๐’†๐’“ ๐’†๐’™๐’‘๐’๐’”๐’–๐’“๐’† ๐’•๐’ ๐’”๐’–๐’ ๐’‚๐’๐’… ๐’‘๐’‚๐’”๐’• ๐’‚๐’„๐’๐’†. ๐‘น๐‘ฌ9 ๐‘จ๐’…๐’—๐’‚๐’๐’„๐’†๐’… ๐‘ฉ๐’“๐’Š๐’ˆ๐’‰๐’•๐’†๐’๐’Š๐’๐’ˆ ๐‘ช๐’๐’๐’๐’†๐’„๐’•๐’Š๐’๐’
  • ๐‘บ๐’–๐’ ๐’†๐’™๐’‘๐’๐’”๐’–๐’“๐’† ๐’„๐’‚๐’–๐’”๐’†๐’” ๐’˜๐’“๐’Š๐’๐’Œ๐’๐’†๐’”. ย ๐‘บ๐’Œ๐’Š๐’ ๐’”๐’‚๐’ˆ๐’” ๐’‚๐’๐’… ๐’˜๐’“๐’Š๐’๐’Œ๐’๐’†๐’” ๐’‡๐’๐’“๐’Ž ๐’‚๐’” ๐’˜๐’† ๐’‚๐’ˆ๐’† ๐’‚๐’๐’… ๐’”๐’๐’Ž๐’† ๐’๐’‡ ๐’•๐’‰๐’Š๐’” ๐’Š๐’” ๐’‚ ๐’…๐’Š๐’“๐’†๐’„๐’• ๐’“๐’†๐’”๐’–๐’๐’• ๐’๐’‡ ๐‘ผ๐‘ฝ๐‘จ ๐’†๐’™๐’‘๐’๐’”๐’–๐’“๐’† ๐’„๐’‚๐’–๐’”๐’Š๐’๐’ˆ ๐’„๐’๐’๐’๐’‚๐’ˆ๐’†๐’ ๐’•๐’ ๐’…๐’†๐’‘๐’๐’†๐’•๐’† ๐’Š๐’ ๐’•๐’‰๐’† ๐’”๐’Œ๐’Š๐’. ย ๐‘ญ๐’Š๐’ˆ๐’‰๐’• ๐’ƒ๐’‚๐’„๐’Œ ๐’˜๐’Š๐’•๐’‰ย ๐’”๐’†๐’“๐’–๐’Ž๐’”ย ๐’•๐’‰๐’‚๐’• ๐’„๐’‚๐’ ๐’‘๐’“๐’๐’—๐’Š๐’…๐’† ๐’†๐’”๐’”๐’†๐’๐’•๐’Š๐’‚๐’ ๐’Š๐’๐’ˆ๐’“๐’†๐’…๐’Š๐’†๐’๐’•๐’” ๐’•๐’ ๐’š๐’๐’–๐’“ ๐’”๐’Œ๐’Š๐’ ๐’•๐’ ๐’‰๐’†๐’๐’‘ ๐’‡๐’Š๐’“๐’Ž ๐’‚๐’๐’… ๐’‘๐’“๐’๐’•๐’†๐’„๐’• ๐’•๐’‰๐’† ๐’”๐’Œ๐’Š๐’ ๐’‡๐’“๐’๐’Ž ๐’‡๐’–๐’•๐’–๐’“๐’† ๐’‚๐’ˆ๐’Š๐’๐’ˆ.
  • ๐‘ด๐’‚๐’๐’‚๐’ˆ๐’Š๐’๐’ˆ ๐’š๐’๐’–๐’“ ๐’”๐’•๐’“๐’†๐’”๐’” ๐’๐’†๐’—๐’†๐’๐’” ๐’„๐’‚๐’ ๐’‰๐’†๐’๐’‘ ๐’š๐’๐’–๐’“ ๐’”๐’Œ๐’Š๐’ ๐’•๐’๐’. ๐‘บ๐’•๐’“๐’†๐’”๐’” ๐’„๐’‚๐’ ๐’ƒ๐’† ๐’•๐’‰๐’† ๐’Ž๐’‚๐’Š๐’ ๐’„๐’‚๐’–๐’”๐’† ๐’๐’‡ ๐’”๐’†๐’—๐’†๐’“๐’‚๐’ ๐’”๐’Œ๐’Š๐’ ๐’…๐’Š๐’”๐’†๐’‚๐’”๐’†๐’”, ๐’”๐’–๐’„๐’‰ ๐’‚๐’”ย ๐’‘๐’”๐’๐’“๐’Š๐’‚๐’”๐’Š๐’”ย ๐’‚๐’๐’…ย ๐’†๐’„๐’›๐’†๐’Ž๐’‚. ๐‘ป๐’‰๐’† ๐’”๐’•๐’“๐’†๐’”๐’” ๐’‰๐’๐’“๐’Ž๐’๐’๐’† ๐’„๐’๐’“๐’•๐’Š๐’”๐’๐’ ๐’„๐’‚๐’ ๐’‚๐’๐’”๐’ ๐’„๐’‚๐’–๐’”๐’† ๐’‡๐’๐’‚๐’“๐’†-๐’–๐’‘๐’” ๐’๐’‡ ๐’Ž๐’‚๐’๐’š ๐’”๐’Œ๐’Š๐’ ๐’„๐’๐’๐’…๐’Š๐’•๐’Š๐’๐’๐’”. ๐‘บ๐’๐’Ž๐’† ๐’†๐’‚๐’”๐’š ๐’˜๐’‚๐’š๐’” ๐’•๐’ ๐’“๐’†๐’…๐’–๐’„๐’† ๐’š๐’๐’–๐’“ ๐’”๐’•๐’“๐’†๐’”๐’” ๐’๐’†๐’—๐’†๐’๐’” ๐’Š๐’๐’„๐’๐’–๐’…๐’† ๐’ƒ๐’“๐’†๐’‚๐’•๐’‰๐’Š๐’๐’ˆ ๐’†๐’™๐’†๐’“๐’„๐’Š๐’”๐’†๐’”, ๐’Ž๐’†๐’…๐’Š๐’•๐’‚๐’•๐’Š๐’๐’, ๐’š๐’๐’ˆ๐’‚, ๐’‚๐’๐’… ๐’—๐’Š๐’”๐’–๐’‚๐’ ๐’Š๐’Ž๐’‚๐’ˆ๐’†๐’“๐’š. ๐‘ฌ๐’๐’ˆ๐’‚๐’ˆ๐’Š๐’๐’ˆ ๐’š๐’๐’–๐’“๐’”๐’†๐’๐’‡ ๐’Š๐’ ๐’‚๐’„๐’•๐’Š๐’—๐’Š๐’•๐’Š๐’†๐’” ๐’•๐’‰๐’‚๐’• ๐’š๐’๐’– ๐’Ž๐’‚๐’š, ๐’‘๐’†๐’“๐’”๐’๐’๐’‚๐’๐’๐’š, ๐’‡๐’Š๐’๐’… ๐’“๐’†๐’๐’‚๐’™๐’Š๐’๐’ˆ, ๐’”๐’–๐’„๐’‰ ๐’‚๐’” ๐’˜๐’‚๐’๐’Œ๐’Š๐’๐’ˆ ๐’๐’“ ๐’๐’Š๐’”๐’•๐’†๐’๐’Š๐’๐’ˆ ๐’•๐’ ๐’Ž๐’–๐’”๐’Š๐’„, ๐’„๐’‚๐’ ๐’ƒ๐’† ๐’ƒ๐’†๐’๐’†๐’‡๐’Š๐’„๐’Š๐’‚๐’ ๐’‚๐’” ๐’˜๐’†๐’๐’.

 

DAY 13 - TESTING 1, 2, 3, GUT CHECK social_image.png

 

๐‘จ ๐‘ฏ๐’†๐’‚๐’๐’•๐’‰๐’š ๐‘ซ๐’Š๐’†๐’•
๐‘ป๐’‰๐’†๐’“๐’† ๐’‚๐’“๐’† ๐’”๐’†๐’—๐’†๐’“๐’‚๐’ ๐’Œ๐’†๐’š ๐’‡๐’๐’๐’…๐’” ๐’•๐’‰๐’‚๐’• ๐’š๐’๐’– ๐’„๐’‚๐’ ๐’‚๐’…๐’… ๐’•๐’ ๐’š๐’๐’–๐’“ ๐’…๐’Š๐’†๐’• ๐’•๐’ ๐’‰๐’†๐’๐’‘ ๐’Œ๐’†๐’†๐’‘ ๐’š๐’๐’–๐’“ ๐’”๐’Œ๐’Š๐’ ๐’‰๐’†๐’‚๐’๐’•๐’‰๐’š ๐’‚๐’๐’… ๐’”๐’‰๐’Š๐’๐’š. ๐‘ฏ๐’†๐’“๐’† ๐’‚๐’“๐’† ๐’”๐’๐’Ž๐’† ๐’๐’‡ ๐’•๐’‰๐’† ๐’ƒ๐’†๐’”๐’• ๐’๐’๐’†๐’”:

  • ๐‘จ๐’—๐’๐’„๐’‚๐’…๐’๐’” ๐’‚๐’“๐’† ๐’‚๐’๐’”๐’ ๐’‰๐’Š๐’ˆ๐’‰ ๐’Š๐’ ๐’‰๐’†๐’‚๐’๐’•๐’‰๐’š ๐’‡๐’‚๐’•๐’” ๐’‚๐’๐’… ๐’Ž๐’๐’Š๐’”๐’•๐’–๐’“๐’Š๐’›๐’† ๐’•๐’‰๐’† ๐’”๐’Œ๐’Š๐’.
  • ๐‘พ๐’‚๐’๐’๐’–๐’•๐’”, ๐’˜๐’‰๐’Š๐’„๐’‰ ๐’‚๐’“๐’† ๐’“๐’Š๐’„๐’‰ ๐’Š๐’ ๐’ƒ๐’๐’•๐’‰ ๐‘ถ๐’Ž๐’†๐’ˆ๐’‚ 3๐’” ๐’‚๐’๐’… ๐‘ถ๐’Ž๐’†๐’ˆ๐’‚ 6๐’”.
  • ๐‘บ๐’–๐’๐’‡๐’๐’๐’˜๐’†๐’“ ๐’”๐’†๐’†๐’…๐’” ๐’‚๐’” ๐’•๐’‰๐’†๐’š ๐’„๐’๐’๐’•๐’‚๐’Š๐’ ๐‘ฝ๐’Š๐’•๐’‚๐’Ž๐’Š๐’ ๐‘ฌ ๐’‚๐’๐’… ๐’๐’Š๐’๐’„.
  • ๐‘บ๐’˜๐’†๐’†๐’• ๐’‘๐’๐’•๐’‚๐’•๐’๐’†๐’”, ๐’˜๐’‰๐’Š๐’„๐’‰ ๐’‚๐’“๐’† ๐’“๐’Š๐’„๐’‰ ๐’Š๐’ ๐’ƒ๐’†๐’•๐’‚-๐’„๐’‚๐’“๐’๐’•๐’†๐’๐’†.
  • ๐‘น๐’†๐’… ๐’๐’“ ๐’š๐’†๐’๐’๐’๐’˜ ๐’ƒ๐’†๐’๐’ ๐’‘๐’†๐’‘๐’‘๐’†๐’“๐’”, ๐’˜๐’‰๐’Š๐’„๐’‰ ๐’„๐’๐’๐’•๐’‚๐’Š๐’ ๐’ƒ๐’†๐’•๐’‚-๐’„๐’‚๐’“๐’๐’•๐’†๐’๐’†, ๐‘ฝ๐’Š๐’•๐’‚๐’Ž๐’Š๐’ ๐‘ช, ๐’‚๐’๐’… ๐’๐’‚๐’•๐’–๐’“๐’‚๐’ ๐’„๐’๐’๐’๐’‚๐’ˆ๐’†๐’.
  • ๐‘ฉ๐’“๐’๐’„๐’„๐’๐’๐’Š, ๐’‚ ๐’ˆ๐’“๐’†๐’‚๐’• ๐’”๐’๐’–๐’“๐’„๐’† ๐’๐’‡ ๐‘ณ๐’†๐’–๐’•๐’Š๐’, ๐’‰๐’†๐’๐’‘๐’” ๐’•๐’ ๐’๐’†๐’–๐’•๐’“๐’‚๐’๐’Š๐’›๐’† ๐’‰๐’‚๐’“๐’Ž๐’‡๐’–๐’ ๐’‡๐’“๐’†๐’† ๐’“๐’‚๐’…๐’Š๐’„๐’‚๐’๐’” ๐’Š๐’ ๐’•๐’‰๐’† ๐’”๐’Œ๐’Š๐’.
  • ๐‘ซ๐’‚๐’“๐’Œ ๐’„๐’‰๐’๐’„๐’๐’๐’‚๐’•๐’†, ๐’‚๐’” ๐’Š๐’• ๐’„๐’๐’๐’•๐’‚๐’Š๐’๐’” ๐’‚๐’๐’•๐’Š๐’๐’™๐’Š๐’…๐’‚๐’๐’•๐’”.

 

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My Mindful Morning

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1. Don’t look at the phone when you open your eyes!

Charge your phone in another room, keep it out of the bedroom. You will sleep better and not be tempted to check social media. And there’s no pressing issue or someone would have called you! Here’s aย great articleย on how waking up with technology is wrecking your morning vibe!

Instead, take a moment and focus on your intention for the day. Choose a mantra perhaps, like “I will find joy in my work” and really feel it. Sip some warm water with lemon and just contemplate how good your day will be.ย 

2. Just breathe

Now it’s time to grab your phone or other device. But, STOP, don’t open social media!! Instead head over to this video and justย breathe.

3. Meditate:

Five minutes of meditation!ย 

4. Yoga stretches:

I start my day with these standing poses with Rodney Yee ( I also end my day with his PM yoga release). Here is an alternate that is specifically designed for beginners and also included is an am/pm meditation, AM & PM Yoga & Meditation for Beginners – Gaiam

5. Drink more water:

In the morning after I’ve done all of these things, I drink 16 to 32 oz of tepid water with hot lemon. This seems to give my body a better start to the morning and I am hydrated before I even start to get ready for the day.ย 

6. Seize the day!

Now get ready and go take the day and make it yours!!

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Benefits Of Exercising In Nature (and why it’s better than at home workouts)

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I still do some at home workouts. But I really feel too strongly about getting out in nature and just moving. You can walk, hike, run, swim, etc… But the added benefits to getting outside and away from technology for a hot minute is well worth it. At home and gym workouts are awesome for changing up your routine, getting out of the rain and snow, or just meeting other people and that energy vibe you get from working out around other people. But stepping away from the TV, the computers and the tablets can change your entire mental outlook for the day. So get outside and take a walk!