Author: Ashley Bonner

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5 Reasons to Practice Yoga at Home

5 Reasons to Practice Yoga at Home

Practicing  yoga at home enables you to feel comfortable in your own space, as you can not only take more risks, but you can also wear what you want and customize your practice. Sometimes, it can be difficult to make it to class due to our busy schedules. If you are trying to save traveling time and money on classes, home practice is right for you. It can be difficult to know where to start. The solution is YouTube. YouTube has tons of certified yoga instructors that offer free value and classes that you can take advantage of.

Listed are five reasons to practice at home.

  1. Customize. When you practice at home, you do not need to stress about a specific time to make it to class.  You are able to practice whenever you need or want to at your own convenience. Not only do you get to pick the time you practice, but also the space and music. You can practice for as long or as short as you would like, whether you have 15-30 minutes or an hour. Consistency and dedication are all you need to get into a routine of at home practice. You can also customize your online teacher.

  2.  Take Breaks. Pause. You are allowed to pause. Feel free to start and stop whenever you please. If you are in need of taking a break, you are clear to. This is great for if you are struggling with a specific pose or need to simply just breathe and find your balance.

  3. Comfort. Sometimes, in class you might feel a little self-conscious when trying something new. At home, you can feel comfortable to learn and grow in your practice. Truly, a judgement free zone as it is just you and your mat. No comparisons and no competition.

  4.  Online Community. The cool thing about practicing yoga at home, is that you are able to connect with the yoga community online from all over the world. You can even find people who are at the same point in their own practice.

  5. Create Your Own Sanctuary. Create your own yoga sanctuary, where you can go and be everyday. Instead of trying to find the perfect space in class, you are able to find somewhere that is bright, sunny, and open. You can even practice outside or light a candle to make it feel as though you are somewhere special and unique.

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-Slip Resistant
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-Sewn with love in Blauvelt, New York
-Made with Polyester Spandex Performance Fabric
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50 Ways to Practice Self Care

50 Ways to Practice Self Care

Self care is also referred to as being kind to yourself. It is not a luxury nor is it selfish, but it is a necessity. When you take good care for yourself, you set the standards for how you want to be treated by others. It can be time consuming, but it is super important to start practicing.

1. Declutter
2. Turn off phone for a full day
3. Prepare your favorite meal
4. Light a candle
5.  Meditate
6. Go for a run or long walk
7.  Wear your favorite perfume
8. Dance to your favorite song
9. Buy yourself flowers
10. Have an intense workout
11. Listen to Music
12. Write down three things you are grateful for
13. Write down three things you love
14. Manicure or Pedicure
15.  Indulge in your favorite desert
16.  Do something for the first time
17.  Get up early, make yourself breakfast and enjoy your morning tea in peace and quiet. No TV, no radio, no phone, no laptop.
18. Create a vision board for yourself
19. Stretch
20. Take a nap
21. Read a book
22. Write down 3 affirmations
23. Plan a fun weekend for yourself and a family member
24. Binge watch your favorite TV show on netflix
25. Have a delicious cup of coffee or tea
26. Sleep in
27. Spend time in the sun
28. Have lunch with a friend
29. Make a playlist of your favorite songs
30. Go to a museum
31. Watch a comedy showering
32. Treat yourself to a spa treatment
33. Print out pictures
34. Keep a journal
35. Spend time outside
36. Rent a movie
37. Take a bubble bath
38. Go to a yoga class or try yoga videos at home
39. Try other fitness classes like water aerobics or kickboxing, many gyms offer classes for a wide range of athletic abilities
40. Go to the beach
41. Go for a hike
42. Join an online community to connect with others
43. Go to a movie with a friend
44. Paint or draw
45. Write
46. DIY
47. Adult Coloring Book
48. Ride a bike
49. Skateboard
50. Do some simple stretches to get your blood moving.

How do you practice self care?

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-Slip Resistant
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How to Stay Positive in a Negative Situation

How to Stay Positive in a Negative Situation

“Life is 10% what happens to us, and 90% how we react to it”

Negative situations come along as do positive ones. Life is not consistent, as it tends to be an up and down battlefield from the day we are born. Good and bad things happen to good people. The key is to be as positive as possible.

To stay positive in a negative situation might sometimes seem like the most difficult thing in the world, as you feel as if the world is falling down all around you, but if you change your perspective this can essentially lead to lower stress levels, a better step by step action plan to solve the situation, and essentially a solution. Positivity will help ease your mind and clear your head. 

For example- change your thoughts then you can change the situation. The outcome can be better than what you had expected if you believe that it will be better. There is POWER in our thoughts. So if we change our thoughts, you can change your life… in a positive way.

Questions to Ask Yourself:

  1. Is this worth getting upset over?

  2. What is the lesson here? What can I learn from this?

  3.  Am I overreacting or overthinking the situation?

  4. What is the positive I can take away from this?

  5.  How is this making me a better person?

  6. Can I control the situation?

  7.  What can I do right now to make myself feel better?

  8.  How can I see the situation with love?

5 Ways to Stay Positive:

  1. Accept the Situation and Forgive Yourself- If you have made a mistake learn to accept and forgive yourself. We all make mistakes all the time. We need to know that we will be OK and we can always learn from it and make better decisions in the future.

  2.  Find a Solution- Write down the necessary steps to finding a solution to the situation- is it forgiving someone for your actions? Whatever it may be, write it down. If you write down the actions that you have to take to solve the situation if possible, you are more likely to do it.

  3.  Train Your Mind- As I stated previously, good and bad things happen all of the time. Life is a BATTLEFIELD. So, if we train our minds and perceive things differently- things will be different. POWER exists in our thoughts.

  4.  Be Grateful. Be grateful for what you have. There is so much in life that we take for granted. Write down three things that you are grateful for everyday and it can be as simple as the water or coffee that you are able to enjoy everyday. To be thankful is key to positivity.

  5.  Exercise Your Mind and Body. Yoga, working out, or even walking is better for your mind and body than sitting around or staring at a screen. Spend time near the water or in nature. Clear your head. Nature TRULY brings nothing but peace and happiness. Yoga and meditation can help put your mind at ease and fill it with nothing but POSITIVE thoughts.

Positivity Quotes:

“Yesterday is not ours to recover, but tomorrow is ours to win or lose.”

“Everyday brings new choices.”

“You cannot have a positive life and a negative mind”

“Difficult roads often lead to beautiful destinations”

“When you cannot find the sunshine, BE the sunshine.”

“Life is tough my darling, but so are YOU.”

“Don’t count the days, make the days count.”

“Keep your face to the sunshine and you cannot see a shadow”

“The most important thing is to enjoy life- to be happy- that is all that matters”

“Life is 10% what happens to us and 90% how we react to it”

Conclusion:

A different mindset or point of view can help anyone feel less stressed about any situation, whether it be a positive or negative one. Positivity can help work out all issues and lead to a valuable lesson and better decision making in the future.

Keep your hair out of your face and under control with our Colorband.

((MADE FOR MOVEMENT))
-Slip Resistant
-Sweat Absorbent
-Fashionable and Functional
-Sewn with love in Blauvelt, New York
-Made with Polyester Spandex Performance Fabric
-High Quality
-Finished Edges
-Double Sided Print

 

 

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Reach Your Goals with Three R’s- Reflect, Refocus, and Reframe

Reach Your Goals with Three R’s – Reflect, Refocus, and Reframe

Studies show that 73% of people quit before achieving their long term goal. If you fail to reach your goal, it is not failure, for failure is your perception. The only failure is if you give up. Sometimes, it can feel as though you should give up because nothing is working out as you had hoped it would, but don’t. Never stop chasing towards what you want, for someday if you take constant action, your goal will become true.

So if you feel like giving up… than it is important to reflect, refocus, and re-frame.

1. REFLECT-

Reflect on how you are doing as far as the low points as well as highlights of the past. Do not stress, just take a deep breath and reflect.
Questions to Answer:
1. What has gone well for me this week? This month? This year?
2. What could I improve upon?
3. What has motivated me in the past to achieve my goals?
4. What has helped or prohibited my process?

2. REFOCUS-

If you are struggling to stay focused, here are six tips to stay focused.
TIP 1: Set SMART Goals- (Specific, Measurable, Action Oriented, Realistic, and Time-Oriented) Make all of your goals clear with a time limit. Make sure it is attainable, realistic, and action oriented.
TIP #2: Find Solutions- If you find a red block, do what you can to resolve the situation. Find a solution to what is setting you back from achieving your goal. Answer the question of what is standing in your way?
TIP #3: Set SMALLER goals- Small goals can help set you up to reach your final destination.
TIP #4: Reward yourself for your accomplishments whether they are big or small with a pedicure or a glass of wine, whatever it is that you truly enjoy.
TIP #5: The road to success is not a smooth road, so whenever you step off track from your progress it is OK. First, forgive yourself and do not be too hard on yourself. Secondly, take time to evaluate the where, why, who, when, and how involved in the situation. This will enable you to avoid putting yourself in the same scenario again. Social and environmental cues can be a key factor in your progress towards your final destination. Be aware of what triggers your behavior.
Questions to Answer:
1. What will motivate me now to achieve my goal?
2. What are the actions that I am able to complete each day to get closer towards accomplishing my goal? I do not say six months from now or months from now, I say each day. This is because I believe that it truly does take consistency EACH and EVERY day and a very DETAILED step by step action plan in order to achieve your long term goal. Also, I believe breaking down long term goals to short term goals is essential.
3. If you have been successful, than what moves will you make next? Will you up your goals?
4. Who will hold me accountable?

3. REFRAME-

This step is essential if you have failed to reach goals in the past. It focuses on a DIFFERENT action plan to accomplish a goal versus the one you have now.
Questions to Answer:
1. What resources or tactics can I employ that I have not already tried?
2. How have I adapted to a changing environment?
3. If I haven’t adapted and what I’m doing doesn’t seem to be getting me closer to my goals, how could I approach this differently?
4. What has been working well for me and how can I take those strategies to get me one step further?
5. What would I do if I knew I could not fail?
6. How can I use what I have learned about myself and my abilities to get me that win?

As you reflect, refocus, and reframe; always keep a positive mindset. Goals take time to accomplish. If you have a good attitude about them and a strong vision this can help you stay on course. Goals are what takes us forward in life and are the oxygen to reaching our dreams. They are the first steps to every journey. It is important to realize the significance in goal-setting and apply this knowledge in your life.

Keep your hair out of your face and under control with our Colorband.

((MADE FOR MOVEMENT))
-Slip Resistant
-Sweat Absorbent
-Fashionable and Functional
-Sewn with love in Blauvelt, New York
-Made with Polyester Spandex Performance Fabric
-High Quality
-Finished Edges
-Double Sided Print

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6 Ways to Reduce Stress

6 Ways to Reduce Stress

Stress can take over your mind, body, and spirit for various reasons whether it be finances, exams, health, moving, relationships, family, friends, etc the list goes on… but the one thing we have in common is that we have all experienced it and know what it feels like. I believe that social media does not help and can sometimes make us feel as though we are missing out on everything. Whatever it is that you are stressed about, know that there are ways to manage it. Here I share some of my top things that I do when I am stressed…. And it works. WELL!

1. Journal

Write. What are your thoughts? What are you grateful for? How are you feeling? What did you do today? This week? Upcoming plans? What do you want to accomplish? What are the steps to accomplish your goal?

Writing things down is essential. Whatever it may be from what you are grateful for to what you did that day and how you are feeling. Jot it down. Based on experience, this is truly the biggest stress reliever there was for me. Writing works especially if you feel like you have no one to talk to. Writing can help clear your mind on anything and everything that is going through your head. It can actually put events, people, places, and things in perspective so that you can see the bigger picture leaving you feeling less stressed about any situation. Whatever it is that you are struggling with. I firmly believe writing it down will help.

2. Self Affirmations

Take your limiting beliefs and look at them for what they are, lies. These beliefs are brainwashing you to believe something that you are not. These are stories that we tell ourselves that are negative, for example, “I am not good enough…, I am not worthy…, I am not strong enough…, I am not tough enough…., I am not smart enough…” If you replace these negative lies with positive truths or affirmations it will change your life for the better. Positive thinking will enhance your life in every aspect. Think that you are capable of being anything you want to be and one day these true positive beliefs that are in fact true will become true. Write them down in every aspect of life from your career to relationships with family and friends, from your hobbies to habits, from your physical health to mental health. When you are feeling low and second guessing yourself look at the limiting belief for what it is… a LIE. Change your thoughts and repeat, write, or recite positive affirmations that will empower you to step into your true power.

3. Get Enough Sleep

Stress can be caused from a lack of sleep. Getting enough sleep will help you start your day on a fresh, positive note. Prior to going to bed unplug from your computer, desktop, or TV completely and turn off all lights to sleep through the night. If you are having trouble sleeping, I will do a future blog post on how to help those who suffer from insomnia because I do know some tricks to help.

4. Spend Time with People Who Lift You Up

This is the most important thing for me when I feel stressed or overwhelmed. Surrounding ourselves with people who bring us up and make us feel good is essential during stressful times. Being around people you love instantly lifts your mood. You can talk to them or change the topic entirely to get your mind off it. Release relationships that are not working out anymore.

5.Get Active

For me, when I am stressed, running is key. I truly feel as though a weight has lifted off of my shoulder after going on a run. Yoga also helps. In yoga you practice Savasannah. This is meditation. When you meditate, you can notice situations, people, and places from a completely different point of view. Even a walk outside will help. This is better than nothing. This is because exercise boosts feel-good endorphins and helps take your mind off of daily things that stress you out. It improves your quality of sleep as well.

6. Light a Candle

Burning a scented candle may help reduce your feelings of stress and anxiety. Calming or soothing scents from lavender to rose or vanilla can truly put you in a better mood.

Keep your hair out of your face and under control with our Colorband.

((MADE FOR MOVEMENT))
-Slip Resistant
-Sweat Absorbent
-Fashionable and Functional
-Sewn with love in Blauvelt, New York
-Made with Polyester Spandex Performance Fabric
-High Quality
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-Double Sided Print

 

 

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Summer Self Care Challenge

Summer Self Care Challenge

Summer is a busy season, but finding time each day to take care of yourself can be super beneficial. Make it a time for no distractions including phone, email or social media. Never forget to pencil yourself in even if it is for 15 minutes per day. Listed is my spiritual, emotional, physical, and mental self care challenge I encourage you to participate in this summer!

  • Daily Self Care Ideas
    • Quiet Time
      • No music, TV, social media, phone, computer
    • Journal
      • Memories with Family and Friends
      • Things You Want to Accomplish
      • Daily Tasks to Take in Order to Accomplish Your Goals
        •  Example: Goal: Increase Stamina Action: Run for 10 minutes every other morning
      • Write Down 3 Self Affirmations
      • Write Down 3 Things You Are Grateful for
    • Exercising
    • Face-mask
    • Healthy Eating
    • Get Sunshine
  • Weekly Self Care Ideas
    •  Unplug One Day a Week
    • Take a class or watch a Youtube Video and learn to do something new you always wanted to
    • Go out walking/hiking
    • Mani/pedi at home or go have it done if it fits into your budget
    • Take a nap
    • Baking
    • Crafting
    • Watch a movie
    • Take a Bubble Bath
    • Listen to Music
    • Listen to an Inspiring Podcast
    • Afternoon by Yourself
    • Out for morning Latte and a good book!
    • Spend time with loved ones
  • Annual Self Care Ideas
    •  Organize or Plan a Trip
    • Try a new skin care regime
    • Haircut or Massage
    • Beach
    • Go to the Movies
    • Organize a space or room that’s been bugging you.
    • Scrapbook
    • Garden
    • Print Out Photos
    • Spa Day
    • Donate Clothes
    • Girls Weekend
    • 5k Run

Take some time to research how you can get in some Self Care this summer. I challenge you to plan it out and put it on your calendar. Do something each week for self care and maybe one time this summer choose to do an annual self care idea!  What are your plans for the summer?

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February Self-Care Challenge

February Self-Care Challenge

What is Self-Care? “Care of the self without medical or professional consultation.” -Dictionary.com

Self-care is important and has many benefits for your physical and emotional health. Self-care should come first to impact your life in a positive way. Six ways to practice include eating healthy foods, getting enough sleep, exercising regularly, practicing good hygiene, seeing friends, and trying to find ways to relax.

Overall, practicing will not only make you feel good, but will also prevent disease and illness. Essentially you will be more productive, engaged, and connected.

I made a list of new, fun, and different ways that you can do to practice self-care this month.

1. Sun Salutation

2. Green Tea

3. Meditate

4. Moon Salutation

5. Show Gratitude

6. Social Media Detox

7. Wake up at 5am

8. No make-up day

9. Compliment Someone

10. Color and Create

11. Drink 2 Liters of water

12. Donate to your favorite charity

13. Sleep in

14. Forgive yourself

15. Write a love letter to yourself

16. List your reasons for living

17. Create a bucket list

18. Bake deserts to a friend

19. Write down 5 things that make you happy

20. Buy coffee for a stranger

21. Listen to your favorite album

22. Do nothing

23. Take a long, deep breathe

24. Watch an old movie

25. Turn your phone off

26. Text an old friend

27. Plan your dream vacation

28. Make a list of your accomplishments

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5 Reasons to Run in the Morning

5 Reasons to Run in the Morning

The benefits of a morning run are undeniable, as this activity can help start your day on a positive note. We all know that it is the most tempting thing in the world to say “just 5 more minutes” until you actually have to get up and hustle in order to make it to work on time. However, getting up early and setting your alarm to run in the morning is beneficial for you physically, mentally, and emotionally. There is nothing better than listening to the sounds of nature or music through your headphones and being productive in the morning. I am going to give you my top five reasons to run and why I run every morning.

1. Stress Relief.

Running releases endorphins leaving you feeling less stressed. The start of your day sets the mood for the rest of the day and a morning run sets the pace of your day to be productive and in a positive mindset and mood. If you keep a consistent run every morning then you will be more pleasant to be around humans and feel much happier throughout the day.

2. Improves Focus.

Studies show that vigorous exercise, like running, activates the prefrontal and occipital cortexes. These parts of the brain are associated with “executive control”, which helps you regulate your emotions and enables you to focus on a specific task better.

3. You’re Less Prone to Freak Out.

On days when you feel as though the world is ending and you are very cranky, running can transform this morning monster. Running has powerful effects on mental health and depression.

4. The Sunrise.

What is more peaceful than a beautiful sunrise at a park? The air is crisp and there is something tranquil about running before most of the world is awake and the roads are less crowded.

5.Self- Discipline.

You will learn to actually follow through with things that you want to conquer and complete. You will learn how to consistently discipline yourself and do that thing everyday. For example, you can use this learning to make yourself buy healthy foods at the grocery store, finish your big work projects on time, or watch that documentary on Netflix that you have been wanting to watch. Consistently taking time for that morning run can teach you things that even the internet can’t.

These are my top five reasons why I run every morning… Do you want to feel more focused and less stressed? Try running tomorrow morning!  Set your alarm an hour earlier, put your running shoes on, and get out there and run! What are you waiting for?!Click on the photo to read ‘5 Ways to be Kind to Yourself’!

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3 Tips to Stay Motivated to Run During the Winter

3 Tips to Stay Motivated to Run During the Winter

Winter is upon us meaning there is less daylight, temperatures are low, and the weather consists of snow, wind, and rain. During this time it is completely natural for the motivation to run and exercise to lack. Personally, I love running during the fall when the temperature is quite chilly, but when winter comes around, the weather poses nothing but an obstacle to staying fit. Keeping up with running year round is beneficial to your overall health, as this hobby is a significant stress reliever and immunity booster. Of course, the tips to find a new routine or add variety to your routine can motivate you, however when those fail to work, follow my additional tips to stay motivated.

1. Create a Rewarding Post-Run Routine

I personally LOVE running, which is why I run almost everyday, write a wellness blog, and sell headbands that do not slip and stay in place. Post-run I always enjoy my time and have either a hot shower or indulge in a delicious hot cup of coffee, smoothie, or meal. Adding a post-run reward can create a more positive association towards running, which will then help to motivate you to go outside and run even when you are not feeling up to it.

2. Think About How You Will Feel Post-Run

Running gives me time to clear my head, be creative, and improves my mood. The endorphins released lift your mindset leaving you feeling less stressed and overwhelmed. I always think about how I will feel post-run if I do not feel like going on a run.  Additionally, exercise and fresh air helps beat the winter blues, that naturally come from being inside because of the weather and fewer hours of daylight.

3. Invest in Stylish Winter Workout Wear.

Purchasing a good pair of running shoes and workout clothing can help you feel motivated. Keep yourself warm with our Colorband Fleece Headband. Our fleece headbands will keep your hair out of your face during your workouts. For a more secure fit, wear over ears and above eyebrows.

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Code: ’20Percent’Click on the image to read ‘5 Ways Running Will Improve Your Mood’!

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January Self Care Challenge

Self-care prevents “overload burnout”, reduces the negative effects of stress, and helps you refocus. Taking care of yourself can help you function at full capacity and keeps stress from taking over. Participate in my challenge this month:

1. Set realistic and attainable daily and monthly goals for 2019. Start by creating a step-by-step action plan for January in order to achieve your goals. Sparkly new planner books and pens are great, but it’s what you do with the content you write inside that matters most! Make sure you carve out time throughout the whole year to achieve it. Take the new project you want to accomplish and give yourself monthly check points. What are the actionable steps you need to take? How much time do you need to carve out on a daily, weekly, and bi-weekly basis? This year let’s make sure we plan to achieve because if you fail to plan then plan to fail.

2. Declutter your bedroom and donate clothes

3. Call someone you love to say hello and ask about how they are doing

4. Give yourself a manicure and pedicure

5. Write down what you are grateful for to keep and read

6. Start a new book that’s on your ‘TO READ’ list

7. Unfollow negative people on social media

8. Do something from your ‘TO DO’ list

9. Go to bed early and catch up on sleep

10. Unplug from social media

11. Plant something

12. Create a vision board

13. Put on your favorite music and dance

14. Do yoga

15. Cook a delicious meal for yourself

16. Go for a walk outside

17. Clear out your email box

18. Use a planner to schedule time for yourself

19. Burn scented candles

20. Rewatch your favorite movie

21. Create a budget

22. Handwrite a letter to someone special

23. Cook your favorite meal or desert

24. Choose something new to learn

25. Visit a new city and take pictures

26. Have a mini spa day

27. Make a travel list and plan your dream trip

28. Commit to a full day of clean eating

29. Look over old pictures and memories. Get photos printed and put them in an album.

30. Get crafty

31. Enjoy a cup of something warm and simple


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Click the photo to participate or read our ’30 Days of Gratitude’ Challenge!