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24 Healthy Habits to Start Today


  1. Think Positive

  2. Drink More Water

  3. Wake Up Early

  4. Go To Bed Early

  5. Eat Plant Based Foods

  6. Exercise Regularly

  7. Practice Yoga

  8. Get Outdoors, Enjoy Nature

  9. Read More

  10. Make To-Do Lists

  11. Snack on Healthy Foods

  12. Face Your Fears

  13. Make a Workout Plan

  14. Eat a Healthy Breakfast

  15. Set Goals (Long and Short Term)

  16. Do What Makes You Happy

  17. Try New Recipes

  18. Stretch Before and After Exercise

  19. Continuously Learn New Things

  20. Be Resilient

  21. Never Give Up On Your Dreams

  22. It’s Okay to Say No

  23. Don’t Fear Failure

  24. Start Today

In this photo, my beloved best friend, Arta, is wearing our ‘Black Colorband Twist’

The solid twist comes in 8 colors: 

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6 Beneficial Reasons to Stay Hydrated

Drinking water helps maintain the balance of body fluids as well as enables your body to function properly. Your body is composed of 60% water. Major functions of these bodily fluids include the transportation of nutrients, circulation, digestion, creation of saliva, and maintenance of body temperature.

  1. Water helps maximize physical performance. Hydration reduces oxidative stress that occurs during high intensity exercise. If you exercise intensely and tend to sweat, then staying hydrated ensures that you perform your best.

  2. Water boosts skin health and beauty. Drinking water helps rid of the body and skin toxins. Many people often report that by increasing their water intake, their skin has a more radiant glow.

  3. Water helps weight loss, as it flushes body waste.  Water may help suppress your appetite if consumed prior to meals. Water has no calories and can help you burn calories.

  4. Hydration has a positive effect on energy levels and brain function. Next time you are feeling tired, try drinking a couple of glasses of water. Fatigue is one of the first signs of dehydration. Filling up on will help you feel more energized.

  5. Drinking water helps prevent and treat headaches. Going to long without drinking water causes migraines and headaches. Prevent headaches by staying hydrated throughout the day.

  6. Water helps treat kidney stones. Drinking extra water dilutes the substances in urine that lead to stones.

If you do not drink enough water you can feel fatigued, develop headaches, and feel rotten!


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8 Convincing Reasons to Start Running

8 Convincing Reasons to Start Running

Amby Burfoot once said “Running has taught me, perhaps more than anything else, that there is no reason to fear starting lines… or other new beginnings.” 

Ever since I began my journey into running I feel as though it has helped me clear my head, gave me energy, enabled me to spend more time outdoors, and truly find myself. I seriously am so happy I started and I hope that I can encourage you to as well. Listed are my top eight reasons!

1. Running Gets You Outdoors. Fresh air can positively impact your mental health and lower your stress levels. SERIOUSLY time flies outside because there is so much to watch around you and it never gets boring. Running allowed me to see new beautiful places that I might not have ever seen before.

2. Boosts Creativity.  Running enables you to focus on your internal thoughts. Sometimes I turn my music off and listen to myself breathe. It gives me time to be inspired and create new ideas. 

3. Gives You Energy. Fun Fact: Just ONE run can increase energy and decrease fatigue. 

4. You Can Run Anywhere. Run, that is it. Rack up on miles in the park, on the treadmill, or in a completely new place on your next vacation.

5. It’s FREE!! When it comes to running, all you need is water, the right footwear, and our Colorbands. Our Colorband is made out of polyester spandex performance fabric, which absorbs sweat. Our Colorbands are made for movement and do not slip. I use them for my morning or evening run everyday!

6. Live Longer. It is a proven fact that runners remain active longer and live longer too. Even though the running times decrease with age, the healthy benefits continue. 

7. Boost Memory. Three decades of research found that exercise releases brain chemicals that are key for memory, concentration, and mental sharpness. The track might also reduce symptoms of dementia and protect the brain against Alzheimer’s.  A study completed at The University of British Columbia found that regular exercise is excellent for cognitive function ad improves thinking skills.

8. Lifts Your Mood. Running boosts serotonin levels. . Regular exercise might remodel the brain, making it calmer and more stress resistant.   

Thank you for reading! I hope that you enjoyed. 

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7 Unexpected Benefits of Running

Ronald Rook once said, “I don’t run to add days to my life, I run to add life to my days.”

I run because it allows me to set my mind free. Nothing seems impossible. Nothing unattainable. If you are a runner, you know that it has changed your life. It is not just an activity or exercise, it is a way of life.

FUN FACT: I started running to impress a boy LOL! But, turns out, running has changed my life completely for the better!!

Running has a tremendous amount of benefits, as it increases endurance, builds muscle, promotes cardiovascular health, and even improves your mood. Listed are our top ten benefits.

1. Relieves Stress. Who said you cannot run away from your problems!? Running boosts the brain’s serotonin levels, which makes you feel more relaxed. SO, If you are ever feeling stressed out, lace up your running shoes and take them for a spin. In some studies, running may work as well as a medication to relieve anxiety.
2. Overall Mental Health. Runners tend to be happy people, as the exercise releases endorphins to the brain. Endorphins act as a natural “drug” that makes a person more awake and… HAPPIER! When the endorphins kick in….. it is known as a “Runner’s High”. And let me tell you…. it is the BEST feeling in the world. The lifestyle decreases symptoms of depression, improves learning abilities, sharpens memory, protects the brain from aging, helps with sleep, alleviates anxiety, and boosts self esteem.
3. Strengthens Your Lungs. Running increases lung capacity, as your muscles will require less oxygen to move and they will produce less carbon dioxide. This will reduce the amount of air needed to breathe in and out for a given exercise.
4. Helps Prevent High Blood Pressure. Running improves your circulation and strengthens your heart. A stronger heart can pump more blood with less effort controlling blood pressure.
5. Physically Stronger. Running increases the strength of your ligaments and tendons.
6. Increased Bone Density. This is because running tends to pull on the bone. The stress makes the bones stronger.

Thank you for reading. Please comment further benefits of running that you know of.

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4 Tips to Cultivate Self-Love Through Yoga

Yoga is a practice that can help those who suffer from anxiety, low self-esteem, or depression. Yoga can slowly heal these emotions and gives those who practice an opportunity to connect with oneself on a deeper level. Listed are a few tips on how you can develop self-love through yoga.

  1. Set Intentions, But Know Your Value- Many people have aspirations, desires, and goals. Acknowledge your desire to work towards your goals and desires through your set intentions. However, declare your current state as ENOUGH. Some days, it may be challenging to accept where you are at, but it is SO important to keep trying.

  2. Don’t Be Afraid of Your Body. Become more familiar with your body and don’t be afraid to physically move to deepen a posture through your practice.

  3. Modify Your Practice. There is often a sentiment, which practitioners need to fit their body into a certain shape or posture during practice. However, this is false. Understand what your body is telling you and cater to your particular needs. Take a various pose and make your practice more enjoyable.

  4. Express Gratitude. Express gratitude through positive self-talk.  During moments of physical difficulty, repeat quiet declarations of the strength and capabilities of your body.

Always finish your practice with a moment of self-congratulations and a promise to always continue the path of self-love.

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40 Positive Self Affirmation Options to Write or Recite Every Morning


Repeating or writing positive self-affirmations every morning can help start your day on a positive note. These affirmations will help us handle our negative feelings about ourselves, which builds self-confidence and self-esteem. Soon… your affirmations might become true.

What Are Affirmations: Affirmations are positive short and powerful statements that can help you challenge and overcome negative thoughts. When you repeat them, you start to believe them, and make positive changes. 

  1. I am Healthy

  2. Positivity is a choice, I choose to be positive

  3. What I give is what I receive

  4. I believe in me

  5. I accept myself unconditionally

  6. I am not my mistakes

  7. Today is my day

  8. Today, I’m a magnet for ideas

  9. Today, I will learn and grow

  10. I am beautiful

  11. I am loved

  12. I am strong

  13. Today I will change my life

  14. I will be a better person today

  15. I will help someone today

  16. I am enough

  17. I am successful

  18. I chose to completely love myself today

  19. I honor my commitments to myself

  20. I choose faith over fear

  21. There is no wrong decision

  22. I deserve love, compassion, and empathy

  23. I choose to not take it personally

  24. I am free of worry and am at peace with who I am

  25. Today, I will not stress over what I cannot control

  26. My body is amazing

  27. I’m strong

  28. I feel healthier every day

  29. Everything I eat and drink HEALS me

  30. I trust my  body

  31. I choose health, happiness, and love for myself and others

  32. I’m overflowing with happiness

  33. I love to drink water

  34. I have all of the information to solve any challenges that come up today

  35. I have knowledge to make smart decisions for myself today

  36. I am happy and content with my life

  37. I have all that I need to make this a great day of my life

  38. I am filled with energy

  39. I am overflowing with happiness

  40. Balance is coming to my body

Thank you for reading! In the comments below, please share positive affirmations that you recite and I missed!

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3 Benefits of Meditation

Meditation involves mental exercises while comfortably lying or sitting down. Meditation focuses on a simple internal or external stimulus. This can be a word, one’s breathing pattern, or a visual object. In meditation, the person is physically still and has a much narrower focus of attention. Meditation has benefits that can have a positive effect on both your body and soul. Here are three ways meditating can benefit you.

  1. Physical Benefits. Meditation helps you gain control of your physical tension by eliciting the calming response. The heart rate and respiration rate slow down. Blood pressure diminishes.

  2. Reduce Stress. Over time, meditators tend to feel less daily anxiety, and tend to recover more quickly after highly anxious times.

  3. Change Perspective. Learning the skills of meditation can increase your ability to control your fearful thinking. This teaches you new ways to respond to your automatic thoughts, emotions, and images. For example, a panic-prone person dwells on his worries and pays attention to fearful thoughts. He is controlled by these experiences, instead of being in control of them. Once you learn to meditate, you learn to step away from these experiences. Once you observe your thoughts, emotions, and images from the outside, you can learn to control them. To reduce your anxiety reaction and halt your negative thinking, you must be capable of stepping back from them far enough to put them into perspective.

Thank you for reading! If you know of further benefits, or other helpful blog posts related to this topic, please comment below!

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5 Ways to Be Kind to Yourself


“Three things in human life are important: the first is to be kind; the second is to be kind; and the third is to be kind.”
-Henry James

In life, sometimes we spend too much time worrying and not enough time taking care of ourselves. Taking the time to put yourself first will enable you to feel happier and also improve your life in every aspect including relationships with others. Here are five ways to be kind to yourself.

  1. Self- Affirmations. The voice inside our heads sometimes reminds us that we are not good enough, as we can tend to be our toughest critic. However, if you spend time reciting or writing positive self-affirmations each day you can reverse that cycle.

  2. Reward Yourself for Getting Things Done. Reward yourself for your hard work, as you deserve to feel good for accomplishing your goals. Give yourself credit for your achievements, whether it be graduating, losing the last five pounds, or completing a DIY project by having a glass of wine or simply doing something you enjoy.

  3. Let Go of Past Mistakes. Instead of beating yourself up or dwelling on the past, remember that no one is perfect and mistakes happen. Find a way to forgive yourself. Make amends with those that you may have hurt in the process if it helps. After all, life is about learning lessons and those mistakes give us an opportunity to grow into better people.

  4. Treat Yourself to a Day of Pampering. Most of us spend time juggling work, chores, and our social life. Set aside a day completely devoted to yourself once a month or once a week by cooking your favorite food, indulging in a spa treatment, or taking a long bath. Self-care remedies will have you feeling fresh and positive.

  5. Respect Your Body. Take care of your body by getting enough sleep, eating healthy foods, and staying active. If you feel tired or sick take the time to recover and rest. You will feel better mentally by taking care of your physical health.

Thank you for reading! Please comment below ways that you practice at home.

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4 Surprising Ways Yoga Can Improve Your Life


The benefits of yoga surpass the improved posture and defined shoulders. Here are 4 surprising ways that yoga can improve your life.

  1. Improve Memory- Dharna is also known as concentration yoga. This portion of class focuses on meditation. Dharna involves fixing the mind and attention on a single object. This increases circulation to the brain, improving it’s ability to recall information.

  2. Sleep Better- Studies show that people who had insomnia practiced yoga for 45 minutes before bed for two months. Participants fell asleep fourteen minutes faster then they normally would have. This is because breathing and stretching helps people become physically and mentally relaxed. This allows the brain to switch off faster.

  3. Better Mental Health- Research shows that regular asana practice raises levels of the brain chemical GABA. Low levels of GABA are linked to depression. Asana is defined as a body posture or pose.

  4. Healthy Heart- Practicing yoga is beneficial for your heart and improves how your blood vessel functions. According to a recent study created from the Yale University School of Medicine, those who practiced yoga for six weeks improved the function of their blood vessel by 17 percent. People who practiced and had heart disease prior showed a tremendous improvement to the function of their vessel of about 70 percent.

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4 Ways Practicing Yoga Outside Benefits You


Research has made a strong case that taking the time to practice yoga outside can enhance your practice in a different way than your studio does. 

  1. Natural Scenery Can Heighten Awareness. Nature will help you to be in the present. Practicing yoga outside will help quiet mind chatter, as your mind will be focused on all that is going on around you. Endorphins are released when looking at beautiful scenery. Connecting with the actual, physical earth will help you feel more grounded.

  2. Spending Time in Nature Can Replenish Depleted Energy. Studies show that spending time outdoors can give us more energy. A group of researchers from several Canadian universities conducted an experiment to learn more about vitality. They defined vitality as “having physical and mental energy…that one can harness for or regulate for purposive actions.” Participants took a fifteen minute walk. Half of them spent the walk inside and the other half walked outside regardless of the weather. The participants who spent there walk outside felt a significant increase in how energized they felt.

  3. Fresh Air Can Motivate People to Take Deeper Breaths. More oxygen that comes into the body will enable you to improve your body’s systems and relaxation. 

  4. The Outdoors can Further Boost the Benefits of Meditation. This is because being outside helps people clear their minds and offer a new perspective. A clear and balanced mind will enable the practitioner to make better decisions. Yoga outside will essentially reconnect you with nature and de-stress the mind.