All posts tagged inspiration

5 Habits to Keep the Positivity Flowing

There is too much good out there for a few bad mishaps keep us down.  It’s easier said then then done but it is important to keep positivity flowing throughout your day so you can be the best you can be. Below are 5 habits to integrate into your life so positivity comes natural:


#1 — Don’t Sweat the Small Stuff
You’ve heard the phrase, “choose your battles wisely” — this is more important than ever when steering clear of additional drama and headaches that may taint your mood. If it’s not going to affect your health, livelihood, marriage or family, chances are it’s a molehill and not a mountain.

#2 — Breathing Space



Having a space to decompress after a long day or sometimes mid-way through the day is essential in focusing your energy on the right things. We must center ourselves and make certain we have a full tank before we continue to extend ourselves to others. When you run on empty, resentment, anger and frustration are sure to follow.

#3 — Who’s Your Squad?
Who are the people you can go to at a moment’s notice and they rally around you with positivity and encouragement? It may be a special co-worker, a long-time friend, your spouse or maybe a parent. Identify your biggest cheerleaders in life. They make deposits into you, not debits. These are the people who will remind you of your worth when you can’t do it for yourself.

#4 — Encouragement Breeds Gratitude
They say giving is better than receiving and when it comes to kindness, this couldn’t be more true. Giving words of encouragement and praise to others is great way to boost yourself. You’ll be surprised at how awesome it feels to push someone else forward with kind words.


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10 Hacks To Give Yourself Motivation on That Blah Day

Somedays are just harder to get out of bed than others and our motivation is nowhere to be found… It happens to the best of us and unfortunately our productivity level seems to dip on those more than ‘blah’ types of days. Below are 12 tips to get yourself goin’ so you can crush that to-do list and wave goodbye to the Monday Blues!


  1. Start very small if big leads you to procrastinating. If a project or task feels too big and daunting don’t let that lead you into procrastination. Instead, break it down into very small steps and then take just one of them to start moving forward. Because the most important thing is to just get going and to build momentum forward.
  2. Get accountability from the people in your life. Tell your friends what you will do on social media, via phone or in real life. Ask one or more of them to regularly check up on you and your progress. By doing this you’ll be a lot less likely to try to weasel out of things or give up at the first obstacle.
  3. Get motivation from the people in your life. Spend less time with negative people who always look at the dark or apathetic side of things. And spend more of the time you have now freed up with enthusiastic or motivated people and let their energy flow over to you.
  4. Play music that gives you energy. One of the simplest things I do when I feel low in energy or motivation is to play music that is upbeat and/or inspires me in some way. A break with a few songs or working while listening to them for a while usually works well.
  5. Be constructive about the failures. To make your setbacks more valuable and less hurtful be constructive about them. When you stumble ask yourself: what is 1 thing I can learn from this setback? Then keep that lesson in mind and take action on it to improve what you do.
  6. Remind yourself of why you are working toward this. When you’re feeling unmotivated and low in energy it is easy to lose sight of why you’re doing something. So take 2 minutes and write down your top 3 reasons for doing this work, getting an education, working out, saving that extra money or something else. Put that note where you can see it every day or keep it in your smartphone for easy access when you need a motivational boost.
  7. Mix things up. A rut will kill motivation. So mix things up. Make a competition out of a task with yourself or with someone else. When you work out vary what you do instead of going through the motions. Listen to music and podcasts that you usually don’t listen to. New input and variation tends to be a good way to keep the motivation up (or to recharge it).
  8. Declutter your workspace. Take a couple of minutes to clean it up. I find that having an uncluttered and minimalistic workspace helps me to think more clearly and I feel more focused and ready to tackle the next task (or small step).
  9. Don’t forget about the breaks. Few things can in my experience drain the daily motivation like just working non-stop. Instead, work for 45 minutes each hour and use the rest for a break where you eat snack, got out for some fresh air or do a bit of stretching. You’ll – perhaps somewhat counter-intuitively – get more done in a day and week and do work of higher quality because your energy, focus and motivation will simply last longer.
  10. Exercise. Working out doesn’t just affect your body. I find that just 20-30 minutes of lifting free weights releases inner tensions and stress and makes me feel more focused and motivated once again.


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Two Ten Minute Workouts to Melt Fat Fast!

If you can spare ten minutes, you’ve got plenty of time in your busy day to complete these two workouts that are catered to you from Fitness expert holly Perkins. She has developed these workouts with some upbeat jams synced to each workout. We provided the workout and tunes, you bring on the pump. Time to rock out that workout!

For an Upper Body Workout:tenmin2

For a lower body workout:tenmin1


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Exclusive Insight From The Mindful Gurus Themselves

These kids who have benefited from social-emotional learning from a charter school in Mar Vista, California have more of a grasp on what’s going on inside their mind than most adults do. Whether your brain feels like a jar of glitter being shaken up or you find a peaceful place and take deep breaths, we could all take a few notes from these mindfulness gurus themselves in the video, “Just Breathe” by Julie Bayer Salzman & Josh Salzman (Wavecrest Films)


This Video Will Leave You Speechless and Inspired…

Sometimes all you need is a good success story to give you the boost you need to live your life to the fullest every day. Born without limbs, Nick Vujicik,leads a full life with a positive mentality and gives hope to those who were born with disabilities. Vujicik shares his story with NBC’s Susan Donaldson James and it will leave you with no excuses to push yourself to new heights.


Top 3 Credit Card Habits Every Twenty-Something Must Have!

A lot of times, habits are formed unconsciously and easily but take maximum effort to break. However, these habits are crucial to learn early on so bad practices don’t get in the way and you can reap the benefits of them in the future; because credit card debt is way overrated…

Educate Yourself

Credit isn’t the sort of thing you want to experiment with until you get it right — it’s a lot easier to kill your credit health than it is to fix it. You only get one chance to build your credit history from scratch, so before you begin, it’s important to get educated on the basics, like what factors go into your credit score and how to read your credit report.

Pay Your Bills On Time

Making timely payments is one of the best ways for consumers to build credit. Since your credit score is meant to measure how likely you are to repay debts in a timely manner, your on-time payment percentage is often one of the most highly-weighted factors used to calculate your score. Just one late payment could hurt your credit health for years.

Build An Emergency Fund

According to a February Bankrate survey, 21% of 18 to 29 year olds have more credit card debt than they have in their emergency fund. This is problematic because emergencies do happen. If you don’t have any money saved up and get into an accident or need emergency service done on your car, your inability to pay those bills could wreck havoc on your credit


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Warren Buffett’s Secret Trick To Analyzing The Economy

Sounds like an outlandish request, but if you were stranded on a deserted island and could only pick one number to determine the state of the economy, would your pick align with investment guru, Warren Buffett? He chose railcar traffic, and once again was proven to be right by, Bank of America Merrill Lynch’s Ethan Harris and Alex Lin.

Railcar traffic can account for 34% of the variance in quarterly GDP, higher than any other weekly economic measure. Jobless claims, generally the most talked about of the weekly measures, can account for only 23%. It also is significantly in sync with manufacturing output and monthly GDP changes. Similar to GDP growth, railcar traffic has confirmed the lackluster start to 2015.


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Your Must Have Guide To A Healthy Drive-Thru

Sometimes life gets in the way and the only option is to go through the fast food drive-thru. So, if you’re going to do it, let’s make sure it’s done right! Provided below are 5 common fast food places with the healthiest options they have available. Take notes, so on your next long road trip, your meal doesn’t completely ruin the perfect week of healthy eating you had 😉


Spinach & Feta Breakfast Wrap (vegetarian) 

290 calories

19 g protein

10 g fat (3.5 g saturated, 0 g trans)

830 mg sodium

33 g carbohydrates (6 g fiber, 4 g sugar)

Protein Bistro Box (vegetarian) 

380 calories

13 g protein

19 g fat (6 g saturated, 0 g trans)

470 mg sodium

37 g carbohydrates (5 g fiber, 19 g sugar)

See all nutrition info for Starbucks here.

Panera Bread

Steel Cut Oatmeal with Strawberries and Pecans (vegetarian) 340 calories

6 g protein

14 g fat (2 g saturated, 0 g trans)

160 mg sodium

51 g carbohydrates (9 g fiber, 16 g sugar)

Avocado, Egg White & Spinach Breakfast Power Sandwich (vegetarian) 400 calories

12 g protein

13 g fat (6 g saturated, 0 g trans)

650 mg sodium

52 g carbohydrates (5 g fiber, 5 g sugar)
See Panera Bread’s full nutrition info here.


Egg McMuffin

300 calories

17 g protein

13 g fat (5 g saturated, 0 g trans)

750 mg sodium

31 g carbohydrates (4 g fiber, 3 g sugar)

See more nutrition info for McDonald’s here.

Taco Bell

Sausage and Cheese Biscuit Taco

370 calories

14 g protein

23 g fat (10 g saturated, 0 g trans)

640 mg sodium

29 g carbohydrates (1 g fiber, 7 g sugar)

Grilled Breakfast Burrito – Fiesta Potato (vegetarian)

340 calories

10 g protein

15 g fat (3.5 g saturated, 0 g trans)

790 mg sodium

43 g carbohydrates (3 g fiber, 3 g sugar)
See Taco Bell’s breakfast menu nutrition info here.

Dunkin’ Donuts

Bacon Guacamole Flatbread

360 calories

17 g protein

17 g fat (5 g saturated, 0 g trans)

850 mg sodium

34 g carbohydrates (5 g fiber, 3 g sugar)

TWO Egg-White Sausage Wake-Up Wraps

300 calories

18 g protein

14 g fat (6 g saturated, 0 g trans)

720 mg sodium

28 g carbohydrates (2 g fiber, 2 g sugar)
See all Dunkin’ Donuts nutrition info here.

A Six Letter Word That Kills Millions

STRESS. It takes little to no effort to turn to your ranting, stressed out colleague, and tell them ‘don’t worry, be happy’. However, according to a new small study, it is vitally important to take Bob Marley’s advice and not dwell on stressful aspects of your life. Turns out, it could raise your body’s inflammation due to the rise of the C-reactive protein… which doesn’t sound too appealing…

The study recruited 34 healthy young women to participate in the project. Each woman was asked to give a speech about her candidacy for a job to two interviewers in white laboratory coats, who listened with stone-faced expressions, Peggy Zoccola said (an assistant professor of psychology at Ohio University).

Screen Shot 2015-08-26 at 3.40.59 PMHalf of the group was asked to contemplate their performance in the public speaking task, while the other half was asked to think about neutral images and activities, such as sailing ships.

The researchers drew blood samples that showed that the levels of C-reactive protein were significantly higher in the subjects who were asked to dwell on the speech, Zoccola reported.

For these participants, the levels of the inflammatory marker continued to rise for at least one hour after the speech. During the same time period, the marker returned to starting levels in the subjects who had been asked to focus on other thoughts.”

It is crucial to realize that your body can not perform at its highest potential when your mind is dwelling on stressful aspects of your life. According to Dr. Andrew Weil, “Inflammation is the cornerstone of the body’s healing response. It is the process by which the immune system delivers more nourishment and more defensive activity to an area that is injured or under attack. But inflammation is so powerful and so potentially destructive that it must stay where it is supposed to be and end when it is supposed to end; otherwise it damages the body and causes disease.



Intrigued? Keep reading about the C- reactive protein here.

5 Easy Ways to Conquer Your Cravings

Sweet and salty, captivating carbs, charming chocolate and the alluring thought of cheese; each of these common cravings can send even the strictest dietician into a mouth watering frenzy. But lucky for you, Kris Carr, New York Times and #1 Amazon best-selling author, wellness activist and cancer thriver has provided 5 ways to conquer your cravings!

  1. Stay hydrated. Make sure you’re drinking about half your body weight (lbs) in ounces of water daily (if you’re 140 lbs, drink 70 oz water a day). Thirst and dehydration make you feel hungry, and may kick up your cravings. Drink water throughout the day to help you stay hydrated and control your hunger.

  2. Eat something else. Even though you feel like you “need” a chocolate bar, chances are you’ll be just as satisfied with a healthier alternative, such as hummus, nuts, fresh berries, low-glycemic whole food desserts, or even a cup of tea. Having better choices on hand to munch on can help distract those cravings until they pass.

  3. Exercise and stay rested. Rather than relying on french fries and cookies to help you feel relaxed and happy, go for a brisk walk during the day and get into bed with a good book a little earlier in the evening. These habits produce endorphins just like the best tasting truffles on the planet. Plus, the exercise may boost your serotonin levels—something that should help you skip sugar and extra carbs more easily too.

  4. Make meditation and sunshine a priority. Taking a few minutes every day to meditate and getting 10-15 minutes a day of sunshine or light therapy may boost serotonin levels so you’re not reaching for Snickerdoodles to turn your mood around.

  5. Avoid trigger foods for 21 days. Your taste buds have a great memory. If you really want to break a food craving, one of the best ways is to avoid eating those foods for a set period of time. Find a new food or drink—low-glycemic smoothies and desserts, fresh berries, guacamole and rice crackers, raw cashews, nut “cheese,”—to grab when you’re having a craving for candy, cheese, or chips.


To learn more about why these cravings occur, read the rest of the article at: