Creating a Morning Routine for a Positive Day

The outcome of your day greatly relies on how the first few hours are spent.

When you immediately scroll through social media or jump into your emails, you start the process of diverting your attention from your own needs to the outside world.

Do you want to radically change the outcome of your day to day?

Start a morning routine.

You will notice that positive changes start to occur when you give yourself this sacred time. It sets you up for a structured, inspired, and positive day.

Try waking up a little earlier (if you need to) and really giving yourself some quality time to focus on yourself and reset. It’ll be worth it. This allotted time will give you the energy and mindfulness you need to more effortlessly get through what lies ahead in your day.

What you decide to do is 100 percent specific to you. How much time are you working with? What activities make you happy and inspired? My one suggestion is to keep it MINDFUL. Do these activities consciously; on purpose; thoughtfully.

Here’s what my mornings look like:

  • Wake up 1 hour before the kids wake up
  • Meditate for 15 minutes
  • Do some simple stretching and movement
  • Drink warm water with lemon
  • Set a daily intention (that I will focus on throughout the day)
  • Make a nourishing breakfast (Highly Suggested)

Boom. That’s it. It’s not hard, but the idea is to make it a routine…a habit. I am particularly fond of this quote that says it all..”We are what we repeatedly do. Excellence, then, is not an act, but a habit.”  -Aristotle

Here are some other examples of activities that you could try;

  • Cardio workout
  • Write in a journal
  • Play with your pets
  • Read affirmations
  • Dance it out to your favorite song
  • Read a chapter in a book
  • Drink some tea
  • Go for a walk
  • Oil pulling
  • Write down 3 things you’re grateful for
  • Have a thoughtful conversation with your spouse/roomie
  • Meditate (Can be done in many different ways.. walking, time in nature, etc.)

Do what works for you and enjoy the benefits of a charged day.





Sugar 101

Have you ever wondered why sugar is highly addictive? Even more addictive than cocaine? There’s actually a very logical explanation.

Back in the caveman days sugar was extremely rare on our planet. We used to have to climb mountains, trek through rivers and walk lengthy distances to get to the little amount of sugar that was available, expending a lot of energy in the process. One might have stumbled upon a beehive or found a patch of berries in late fall because it was a great way to fatten up for the winter. We were programed to binge on these natural sugars and store it away for the winter.

Fast-forward 10,000 years and while our DNA has not changed, the availability of sugar has. We are still hardwired to binge obsessively on sugar and today sugar is ubiquitous. Not only is it at our fingertips, we are not expending any energy to get to it.

The fructose in sugar is mostly the problem. It is metabolized in the liver and stored as fat, while glucose is stored in the cells and is used as energy. There is no “off” switch to the brain for fructose, which is why you can eat a box of Oreo’s and not get full. Ever try eating 3 tubs of cottage cheese? It won’t happen because   leptin(apetite hormone) is produced and you feel full.

There’s no sugar-coating it, the obesity epidemic is real. More than two-thirds of Americans are considered to be overweight to obese. We live in a fat-fearing society where the attention needs to be diverted to the real culprit, s-u-g-a-r. Healthy fats can actually help use lose weight.

Not only can sugar make it fat it can also lead to many diseases:

  • Increased risk of heart disease
  • Cancer
  • Tooth decay
  • Insomnia
  • Hypertension
  •  Anxiety
  •  Increased risk of diabetes

Do you want to try and quit sugar or decrease your intake? Here are some useful tips that might work for you:

1.) Get it out of your house- Go through your panty and refrigerator and do a clean sweep. If it’s not there you will be less tempted.

2.) Don’t buy it- Stick to the outer perimeter of the grocery store and try to not but processed foods, that’s where all the sugar is hiding.

3.) Drink a LOT of water. When you’re getting a craving, drink a full glass of water, cold or hot. You might even want to throw a lemon in there too.

4.) Reduce simple carbs- These act just like sugars in your body; crackers, chips, white breads and white pastas. Reduce them and try “crowding out” with healthy fats vegetables and protein.

5.) Eliminate sugary beverages- This might be the most crucial one. As soon as you sip on the pepsi your insulin levels spike and sugar is being stored as fat. Don’t be fooled by “healthy” drinks like vitamin water and juice, the sugar content is usually the same.

6.) Visit Sarah Wilson’s for more info some sugar free recipes.

Positive Thinking for a Luscious Life

Let’s get something straight.. Being healthy isn’t limited to kale and green juice. While both are quite delicious and pretty damn good for you, we are going to explore a major part of your well being that is often overlooked.

That voice in your head, the mind, your conscious self. Whatever you choose to call it we need to bring awareness to it’s vast capabilities. One moment it can be your greatest ally, with feelings euphoria and bliss, and the next it can be your worst enemy with thoughts of self-criticism and worry. What you “think” determines whether you are aligning with negative or positive. 

It’s completely natural to think a negative thought. It becomes problematic when you give-in to negative thinking and let it consume you. The more you think about it, the more momentum it gains and before you know it, it can manifest into unhappy realities.

So how to we halt these limiting beliefs and stop worrying about things that “might happen”, which in reality are just keeping us from reaching our full and fabulous potential.

Put these tools to use and you will see immense changes in your mind, body and soul. 

  • Thought labeling: Train yourself to become aware of a negative thought when it arises. Lets say you are thinking “I wish I had her body, she’s so fit and thin.” Stop in that moment and label it. Jealously. The more you do this, the easier it will come to you and the less it will negatively affect you.  As you label the thought, it brings you into awareness. You will begin to realize how harsh and unrealistic you’re being. For example, in this scenario, I need to give myself more love and compassion because I am beautiful and unique. This technique can be used in any situation, from worrying to anger. Label the thought and watch it dissolve.


  • Meditate: This isn’t just for the yogi’s, you too can greatly benefit from mediation. Meditation doesn’t have to be sitting in lotus position either. You can meditate while making your morning tea, vacuuming, going for a walk in nature, the possibilities are endless.


  • Exercise: Exercise for the body is exercise for the mind. So many amazing things happen when you work out. Your body burns off steam, releases endorphins and helps you combat stress. I personally love to start the day with cardio.

And remember…

“You have a mind, but you are not your mind” -Eckhart Tolle