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We’ve all got a little extra time on our hands these days and we can use this time to create massive change in our lives. It’s important now more than ever that we learn how to truly care for our mind, body and spirit so we can keep ourselves healthy and strong! It can be beyond easy to fall into the trap of sitting in front of a screen all day, wether your scrolling instagram or watching the news filling your mind with world events and left wondering why you feel drained of energy! But if you’re looking to use this time to grow, heres 5 things you can start doing today that will help you transform your life for the better starting right now.

1. Cook a Healthy Meal

Cooking a healthy meal can do more for you than just nourishing your body and making you feel like your doing something good. It can completely transform your mood! Did you know that cooking is basically therapy? It gets your creative juices flowing and allows you to connect with yourself and others in a deeper way. It feels good to cook something up that the whole family can enjoy and while you’re doing it, you can turn up your favourite music and jam out in the kitchen! I promise it’ll change your day! So what’s a recipe that you’ve been meaning to try but just haven’t got around to it? Now is the time to test it out!

2. Meditate and Get Quiet

We’re not used to the quiet. We live such busy lives that when we get quiet, it can get uncomfortable. But now more than ever is a great time to turn inward and start to ask yourself the bigger questions. Is there anything in your life that you’ve been meaning to do but have put off for years? How can you use this time to grow as a human? If your looking for mental clarity, stress relief and relaxation.. look no further then meditation! If your just starting out with meditation try doing just 5 minutes of it, now!

3. Read a New Book

Reading not only grows our minds and opens up our lives, but it also helps us sleep better, reduces stress and helps you gain new insights you would have never thought of before! If there’s something you’ve always wanted to learn about, now is the time to pick up that book and start diving into new knowledge, insights and wisdom. Reading a book is like diving into someone else’s world and getting access to their own insights and wisdom that can change your entire life forever! Three books I would highly recommend are: The Power Of Now by Eckhart Tolle, Everything Is Figureoutable by Marie Forleo and The Universe Has Your Back by Gabrielle Bernstein. These books will transform the way you see life, immediately!

4. Start That Thing You Never Had Time For

You know that thing you told yourself you’ve always wanted to do? Well now’s the time to do it! Whether its picking back up on an old hobby like dancing or painting or trying something completely new, just start. Do something now that’s going to bring you joy! Realize how much of a blessing it is to now have the time to do the things that you truly love!

5. Get Outside And Start Walking

There has never been a better time to start getting active outside of gym doors. Since gyms are all closed, were left with the beautiful option of taking our workouts outside! For one week, set a time daily that you will take a walk and see how it transforms your mindset, your life, and your health. As if that doesn’t sound good enough here’s a few more benefits of walking outside in nature that are worth mentioning: it improves your immunity and memory, it teaches our brains how to relax and get present, and it pretty much makes us way happier humans!

YOUR ACTION STEP:

So now I want to hear from you! Which of these 5 things will you try today? Which one of these brings you the most joy? Let me know in the comments below!

We think we are waking up everyday and choosing what we do, what we eat, how much we exercise and who we show up as. But what if we weren’t choosing at all? What if up to 95% of our daily life was created by our habits and routines alone? Believe it or not we are almost entirely made up of our habits and routines and our life and future is shaped by them. So it’s worth knowing.. how can taking control of our habits truly transform our life and create the life of our dreams?

Thats exactly what we are talking about today. Let’s get into it!

Before we get started on how our habits can transform our life and how we can change our habits, the first step is to know what habits actually are! When we think of habits, we often think of a few common things. Biting nails, smoking, eating too much junk food and more. But what we’re often not realizing is that habits are actually way more than that. So what are habits? Habits are the things that we do everyday without even knowing that what we are doing is a habit we’ve created by repeating behaviors daily. Habits are the way we wake up in the morning whether we have a peaceful morning routine or we rush out of bed after pressing snooze for the 18th time. Habits are the way we choose our lunch everyday whether we prepared our lunch in advance or we’re rushing to the closest fast food restaurant to grab a burger before lunch time is up. Habits are the way we decide to come home from work and watch Netflix to wind down instead of hitting the gym. And here’s the good news. Habits can be changed and when we change our habits we change our life. Here are 3 ways that your life will completely transform if you decide to take control of your habits!

1. You Will Begin To Realize Your Own Power

When we take control of our habits and we learn how to change the habits that no longer lead us to where we want to go, we begin to realize our own power. We begin to realize that we have always had more control over our lives than we had ever imagined. So often we live our lives and go through our day allowing things to happen that we may or may not like. We wake up and hope that the day will be a good one and hope that we have the motivation and energy to do all the things we want to do. This hoping and wishing keeps us in a place where we feel we have no control over the way our day unfolds, but when we realize that we are in control of our habits then we can start to shape our days in the exact way that we want! This is just another reminder that we are the creators of our life and we can design our life any way we want!

2. You Will Have More Time For Things You Love

When we make a habit out of the things that we know we should be doing, we spend less time fighting ourselves and our minds on whether or not we should do them and just start DOING instead. Here’s an example, exercise is something you know makes you feel good but how long have you spent contemplating whether or not you should go to the gym or just stay home in your cozy pajamas instead? On average we spend a few hours a day simply contemplating whether or not we should do something and that is precious time wasted in which we could actually be doing! When we make a habit out of things like our work schedule, eating healthy meals & exercise we find ourselves with more free time during the day that we can fill with other things that we love!

3. You Will Have More Energy Everyday

This one builds on the last point of having more time everyday. When we create a habit our of eating healthy meals and exercising daily and doing the things we know make us feel good, we find ourselves with more energy for other things! We find ourselves able to make better decisions in other areas of our life because we aren’t wasting precious energy deciding whether or not we should have that quinoa salad or the burger and fries. On top of saving yourself time on decision making, being productive in itself gives us more energy! Moving our body gives us more energy. Feeding our body the right foods give us more energy. So if you want more energy, start creating new habits!

When we change our habits, we change our life.

Now you know the importance and power of habits but actually changing our habits can be a little harder. Habit change is not easy but its also not impossible! It requires you to show up for yourself everyday. It requires you to train your mind and body to do things you may not want to do in the short term so that you can reach those long term goals and consciously create the life you truly want for yourself. But here’s the good news, once anything becomes a habit you are set for life.

Next weeks blog post will be all about how to actually change our habits! But your action step for this week is to get a head start and start transforming your habits today by downloading my free HABIT CHANGE WORKBOOK below!





Sticking to your goals can feel like an uphill battle and often when we fall off track we think it’s because we are just lacking motivation. What if I told you that you don’t actually need motivation to stick to your goals and actually achieve them? We spend so much time waiting for motivation and we blame ourselves when it doesn’t come. We believe that motivation is something we need all day everyday and when we see someone who is seemingly very successful, we give them credit for being so motivated. But here’s a secret. Motivation is fleeting and it’s not something that is constantly around. Motivation is great and when its with us we feel unstoppable! But we shouldn’t wait everyday for motivation to come so we can take action because we’d be waiting forever! Here are 3 really simple ways to make sure that your goals become a reality even without motivation!

Let’s get into it!

Break Your Big Goals Down Into Small Habits

First we need to break our bigger goals down into small bite sized habits! When we have a big goal it can seem really scary and even downright impossible to achieve. Say you want to lose 50 pounds. That may sound big and scary! But if we break that big goal down into small daily habits, all of a sudden our goal becomes a lot more achievable in our brains!

Maybe a small habit for you would look like drinking 10 glasses of water a day and exercising 3 times a week for 30 minutes per session! That it something that is highly achievable and you know that if you keep up that daily habit, you will eventually reach your big goal!

Make Your Goal Measurable and Realistic

Secondly, we want to make sure that the goals we set are both measurable and realistic for us! Heres an example. We can set a goal that we want to get fit but we never know when we have actually reached that goal! Because being fit looks different for everyone and there is no way we can accurately measure wether we have reached that goal or not. Heres an example of a measurable goal: “I want to be able to do 10 pushups in the next 30 days”. Now that is something that is both measurable and realistic! Once 30 days rolls around you can test yourself and if you have achieved your goal you can celebrate yourself!

When we set goals that are not measurable then we never know when we have achieved them or not and that could lead to us falling off or getting uninspired! So let’s set measurable goals so we can celebrate ourselves when we achieve them!

Know Why Your Doing It

When we have a bigger why for doing something, its like adding extra emotion to our goal. Our bigger why is something we can refer to everyday. Our bigger why is usually attached to something bigger than ourselves. Our families, our careers, our dreams etc. Heres an example.”I want to get fit because I want to be able to run around with my grandkids after school” or “I want to gain more confidence so I can finally apply for that job or start that dream business”

When we have a bigger why for doing something it becomes so much easier for us to show up for ourselves everyday because we have a bigger reason for doing it! So now it’s your turn to decide, why do you have the goals you have?

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YOUR ACTION STEP FOR THE WEEK:

Write down your bigger goal and break it down into 3 daily habits that you can commit to for the next 4 weeks!

You may have set some big goals this year, but how many times have you set a new big goal only to end up feeling defeated by it and falling right back into old behaviours. When we set goals that are really big without first breaking them down into smaller habits, we end up setting ourselves up to be overwhelmed. This year it’s going to be different. This year I want you to own your goals and create lasting change!

If you incorporate these 5 simple habits into your everyday life, I can guarantee you will see powerful results and transformation in every area of your life! Let’s get into it.

1. Drink Your Water

This one goes without saying, water is important. Not only for our health but for our productivity and our energy. When we aren’t drinking enough water, its really easy for us to slip into eating extra food, feeling foggy and unfocused. When our bodies are lacking water, the brain begins to think we are hungry. So we reach for food and ask ourselves, why can I not stop eating today? Next time this happens, drink one big cup of water and wait 5 minutes. If your still hungry after that, then eat food! But most of the time, your body really just needed water! How much water should you be drinking a day? Adults should aim for anywhere between 10-15 cups a day. I know it sounds like a lot but that’s what it takes for our bodies to detoxify daily so we can feel our absolute best. Drink Up!

2. Move Your Body For 20 Minutes Daily

Our bodies are made to move. Moving everyday not only releases our happy hormones but it also gives us energy! I know its common to think that you’re too lazy to workout or to move your body everyday but here’s the thing..if you’re feeling lazy and want more energy, moving your body and working out is exactly what you should do! 20 minutes a day is something anyone can do, and if you cannot carve out 20 minutes a day, its time to re-prioritize your scedule! Time to get moving!

3. Journal For 10 Minutes Daily

Journaling is something not a lot of people do but it can change your life in big ways if you make it a daily practice. Did you know that just by writing down your goals, you’re 42% more likely to achieve them? So if you have a big goal that you’ve been working towards for months or years heres one simple thing you can do everyday to make it 42% more likely it will happen for you. Just write it down. Everyday. Write down your goal and why you want to achieve it, daily. Set a time that works best for you (mornings are great) so you can keep consistent with journaling for 10 minutes a day. If your new to journaling, try out this 5 Minute Journal that makes it really easy to journal every morning!

4. Create a Morning Routine

Mornings are the most important time of your entire day. How you spend your morning sets the path and tone for how the rest of your day goes. If you wake up dreading the day ahead, dragging yourself out of bed after the fifth snooze, your day isn’t going to go so great. But imagine if you jumped out of bed (see #5) every morning and had a routine to look forward to? Wether it’s reading, journaling, moving or meditating create a 20 minute routine that makes you feel good about your day ahead. A routine that allows you to connect with yourself before you go out and connect with the world. It can be hard to find time for yourself in the middle of the day so treat your morning routine like a sacred appointment with yourself that cannot be missed!

5. 5 Second Jump Out of Bed Rule

Do you ever find yourself not being able to drag yourself out of bed because the sheets are just so warm and its so cold outside and you just don’t want to get out? I’ve been there too! But since I started applying this new “5 Second Jump Out of Bed Rule” I’ve never pressed snooze, not even once. Here how it works. Set your alarm and mentally prepare yourself the night before to jump out of bed WITHIN 5 seconds of it going off. When we wait longer than 5 seconds, our brain goes into overdrive. Our brain starts to come up with all kinds of reasons why staying in bed is a good choice & ultimately pressing the snooze button doesn’t make you very excited for the day ahead! So if you want to learn how to get out of bed and into your day filled with energy, try this 5 second rule! You can find more on the 5 second rule from Mel Robbins!

When you change your habits, you change your life

There you have it, 5 simple habits that will change your life! Now I want to hear from you. Which one of these habits will you start first? Which one do you already do? Let me know in the comments below!

If your ready to change your habits, make sure you download my free guide that shows you 3 simple steps to habit change so you can:

  •  BREAK BAD HABITS AND MAKE THE GOOD HABITS STICK
  •  FINALLY GIVE UP UNHEALTHY FOODS AND GET IN THE BEST SHAPE OF YOUR LIFE
  • CREATE CHANGE  AND MOTIVATION THAT LASTS