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"Mirror Talk" Monday 12/30/19

12/30/2019

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What the heck is "mirror talk"?

​Simply put, "mirror talk" is using positive affirmations to change your life.

By repeating these phrases, you can greatly improve your confidence and outlook on life.

Normally, you repeat these mantras whenever you feel they're needed, but "mirror talk" takes things a step further. 

Instead of repeating these affirmations randomly, "mirror talk" is a daily ritual when you repeat these mantras to yourself while looking directly in your eyes in the mirror every morning (I know, kinda scary right!?).

​This is a HUGE tool in building confidence and also building a happier outlook on life.

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So, what's this week's affirmation?  Write the phrase below on a sticky note and start building your confidence!
"I deserve a bright future."
Click for weekly positive affirmation quotes for how to build your best life. Weekly gain confidence quotes and positive email quotes.
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how to not feel like a hibernating bear this winter:

10/22/2019

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It's 5:45 AM in the dead of winter.  Your alarm is beeping but you just CAN'T get out of bed.  It's pitch black out and you feel like a bear who got woken up from hibernating.  After a few minutes debating sleeping in "just a few more minutes", you think about your new pumpkin spice coffee creamer and it motivates you to get out of bed.

Sound familiar?  If so, keep reading because after you've finished this post, you'll be armed with some new tactics and products that will set you up for a more alert morning and a more relaxing evening.

Anyways, back to our story... 

You make your way to the kitchen, pour your coffee, load it up with that sugary pumpkin "goodness" but still feel just SO groggy.  Your day goes on, you get some items checked off your to-do list, grab an afternoon latte but still your productivity is low.  Finally it's time for dinner, and after that you try to wind down with a Netflix binge, because seriously, what else are you going to do when it's cold and dark out??

Next thing you know, 11:00 PM appears on your phone...  It's late and you should go to bed, but your brain won't calm down.  What gives??  You were tired all day but now you can't sleep?  Grumbling, you crawl into bed and lay there getting weird hot and cold sweats in your flannel sheets and cotton pajamas...  Midnight rolls around, you finally drift off...  

And BEEP BEEP BEEP, the 5:45 am alarm goes off, and the cycle repeats itself.  How do you stop it?  After a few key changes to your routine and a few product additions, you can easily make your mornings and evenings set you up for a more productive day!
Do you have the winter blahs? Click to learn how to wake up more energized even in the dead of winter! Stop waking up tired and finish everything on your to do list!

Here's your checklist for a good morning:

First?  Fake the sunrise.
Seriously, this thing has changed my morning.  By slowly getting brighter, this alarm mimics a sunrise to gently bring you out of deep sleep at your desired time.  Once it's at it's peak brightness, it is SO much easier to get out of bed.  You can also try setting your thermostat so it's a bit warmer than normal right when you want to wake up, making it much easier to get out from under your cozy blankets.
Second?  Make it smell energizing, but not just from your coffee.
After getting out of bed, you'll want to freshen up your space with invigorating, brain stimulating scents like citrus oils and mint.  Put them in the diffuser of your get ready space and get your brain fired up for the day.  No diffuser?  Try this one, it packs a big punch, holds a lot of water, and helps to humidify dry winter air which is great for skin!
Third?  Lessen your sugar and caffeine load.
No, I'm not telling you to give up your coffee.  What I am saying is that after decreasing the amount of caffeine and sugar you have, you WILL get used to it and you WILL feel more energy later on in the day.  Don't try to give it up all at once, wean yourself off the fully caffeinated coffee by switching out a scoop or two for decaf.  Next week, try switching out a bit more.  You can also lessen your sugar dependency by switching that sugary pumpkin spice creamer for actual pumpkin spice.  I like this one, it's organic and gives me that #basicwhitegirl vibe without being so basic.  All you need to do is put some in your brewing basket, or simply sprinkle it on top.

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Now here's your checklist for a good evening:

First?  Block out the lights.
Set the mood for your Netflix binge and dim the lights in your room.  This mimics sunset which naturally releases melatonin.  Also, block out the blue light from your TV and phone with a cute pair of blue-blockers like these!  As soon as I started wearing these in the evenings, I got way sleepier way earlier!
Second?  Add a scent to your nighttime routine.
We all know that scents can take us into the right frame of mind, so make each evening smell the same and eventually your brain will associate that scent with sleep!  Move your diffuser to the living room (or buy two and keep it there all the time) and diffuse calming scents like these blends from Plant Therapy.  Give it a few weeks and your brain will learn to relax on command!
Third?  Wear pajamas that breathe.
I don't know about you, but I sweat a lot when I sleep.  As soon as I made the switch to bamboo sleep shirts (and socks but that doesn't have to do with pajamas) I started sleeping so much more comfortably!  After wearing these shirts, you'll sleep through the night rather than waking up in the middle all sweaty and uncomfortable.
Now that we've covered the details, here's a recap of all the things you need to set yourself up for a great morning and night.  After checking these items out on Amazon, share this post with a friend, we all need better sleep!

here's a recap of the items:

Good morning!
Nighty night!
Do you have the winter blahs? Click to learn how to wake up more energized even in the dead of winter! Stop waking up tired and finish everything on your to do list!
Wake up early and refreshed with these tips on how to stop winter blues. Learn sleep hacks tips lifehacks! Hibernating bear funny.
Wake up early and refreshed with these tips on how to stop winter blues. Learn sleep hacks tips lifehacks! Hibernating bear funny.
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when is it time for a rest day?

5/2/2019

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If you're reading this, I bet you've seen tons of workout plans that have
If you're reading this, I bet you've seen tons of workout plans that have "prescribed" rest days.  That means they tell you EXACTLY which day of the week to rest with total disregard for your schedule, your life and how your body feels.  I mean seriously, if Thursday is your typical night out with the girls but your workout DEMANDS that you go to the gym...  It's time to find a new workout plan...  Why?  Because that is just NOT how rest days are supposed to work.

Exercise should always complement your life...  It should never detract from or control it.

but... if you don't listen to the plan, then what do you listen to?

Simple!  (Kinda.) 

You listen to your body (and your PERSONAL calendar, not theirs).
This is a lot easier said than done, I know.  With all the "motivational" things we see on social media like:
  • rise and grind
  • you can sleep when you're dead
  • never skip Monday
  • Fridays count too
  • slay all day
  • etc, etc, etc 
It is just SO hard to think we are allowed to rest.  But the reality is...  All the people you see succeeding in the gym are either:
  1. taking rest days and just don't talk about them because it doesn't get them as much attention
  2. or not taking rest days and are on the verge of sabotaging their health​ ​

the truth:

All the work you do in the gym is great, but what you need to remember is that the 45 minutes you spent working out is not when your body gets stronger.  Seriously, it's not.  Those 45 minutes told your body what to do, but WHEN it happens is way after those 45 minutes are up.  Your body needs to recharge.  It needs to sleep.  It needs to leisurely walk.  It needs to stretch and regain mobility.  All these things that happen outside the gym are what let your body get ready for next time so you can be more agile, faster and stronger.

If you don't give your body time to repair, then you'll be in the second camp from above = on the verge of sabotage.  I've seen it many times before from training clients...  People get super motivated at the beginning and take on too much at once.  They feel great (at first) but eventually get burnt out and give up completely because they are so tired, sore and grumpy.  If they listened to their body's needs and took a break, they would have been able to continue.

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so you know you need to rest, but when?

Here's the hard part.  Listening...  My rest days are never the same day each week, it always varies depending on what I've done in the week, what is on my to-do list, and where my head is.

What I advise you to do is use these two general rules of thumb:
  1. if you have too much to do in one day (or too many fun plans), TAKE A REST DAY.  The mental stress that comes with a big to-do list and running from place to place does NOT equate to a good day at the gym, so you might as well just save it.
  2. if you have been sore for two days in a row, TAKE A REST DAY.  That soreness means that your body did a great job then and needs some time to recover so it can do a great job again.  Wouldn't you rather have an awesome workout than just an ok one?  Save it for another day.
I really hope those two rules help you along your journey to wellness!  If you want to start a workout plan that DOESN'T prescribe specific rest days and gives you ultimate flexibility with your life, check out my workout cycles with the link below.  You pick from 1, 2 or 3 workouts a week and schedule those days in according to YOUR needs.
click here to start a flexible WORKOUT PLAN
​Need even more help listening to your body?  Check out my confidence coaching plan, it helps you gain body confidence through working out, but also through treating rest as a way to honor your body!
click here to sign up for CONFIDENCE COACHING

Pin now, read again later!

A good workout needs good rest day ideas! Learn how to listen to your body and determine when to have a rest day based on your schedule and your body! #liftyourlifewithlaura #workouttip #restday #restdayworkout #fitness
If you're reading this, I bet you've seen tons of workout plans that have
A good workout needs good rest day ideas! Learn how to listen to your body and determine when to have a rest day based on your schedule and your body! #liftyourlifewithlaura #workouttip #restday #restdayworkout #fitness
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How to turn what you already do into self-care

1/21/2019

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Click to learn how to Turn what You Already Do into a Self-Care Practice. Self care can be an easy thing to add into your life, click through to learn some more easy self care tips! Lift your LIFE with LAURA
I know, “self-care” is a huge topic right now. It’s yet another thing we add to our to-do list to keep us healthy both mentally and physically. But for most of us... self-care is at the end of that list. Fist of all, there is no shame in it being that low on the totem pole. It’s on the bottom of my totem pole I can tell you that for sure!

What happens though when we fail at completing that self-care task? Do we beat ourselves up? Do we feel even more stressed and feel less cared for because we “failed”?  With all these questions in your mind, I want to take a moment to promise you that this post is not just another “5 - minute self care practice”, or anything like what you’ve seen on Pinterest before. This tip is different because it takes absolutely no extra time out of your day. What I am going to show you is that you already have a self-care practice, you just don’t think about it in the right way.

say what?

Yes, you already honor yourself in some way. I know you do. Do you have anything that’s even remotely “fancy” in your life that you do? Maybe you have a hair masque you love, a special breakfast you make after a workout, an extensive skincare routine, or a special candle you burn in the evenings. Or, maybe you’re like me (and most of the world) and have a special way you make coffee or tea in the morning. All these things are specific to you. You chose them for a reason. You chose the process, the products, and the timing all because they make you happy and they offer you some benefit. You already do the legwork, now it’s time to make it work for your emotional health too and turn it into self-care.

here comes the lesson in mindfulness

So, how do we do this? Let’s take my example from before: MORNING BEVERAGES (quite possibly my favorite part of the day).

I love coffee. I also love tea. For me, each one has their specific place in my life, it just depends on what day it is. Coffee days are most often weekdays, the days when I need to get stuff done! Call me a coffee snob, whatever, but I love French Presses. I have two actually... one makes my coffee, and one makes my tea. Let’s talk coffee first though.  After trying a few coffee devices that didn't work out the best/didn't last, I did my research, asked coffee friends for advice, and made the choice to purchase a double walled Insulated, stainless steel French Press from Bodum. This thing allows me to brew coffee ONCE and drink it hot ALL morning, a very important part of a busy day.  Each time I make coffee, I make notes in my mind about the beautiful French press, the smell of the beans, the sound my grinder makes, how fast my water boiler works, and the feel of pressing down to filter the perfect cup.  All these steps would happen no matter what, but thinking about them in a deeper and more appreciative way does not take any more time.  All I am doing is changing my mindset.  Instead of thinking about my to-do list as I make coffee, I am simply putting off those thoughts for a few minutes, and being mindful and PRESENT as I make coffee, letting it become an art form.
Click to learn how to Turn what You Already Do into a Self-Care Practice. Self care can be an easy thing to add into your life, click through to learn some more easy self care tips! Lift your LIFE with LAURA
Just like my coffee, my tea has a special "art" too. Tea tends to be more relaxing for me, and is thus saved for the weekends or days off with my hubby.  I have a gorgeous gold press for my loose leaf tea and the same mental notes happen here too.  I admire the color of the press, the shapes of the tea leaves, the sound the water makes as it fills the carafe, the steam hitting my face, and the color changes of the steeping tea.  Again, all those steps would happen no matter what, but being mindful of what is happening and what you are doing makes the difference.
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have I lost you yet?

I sure hope not.  I know this tip sounds silly at first, but think about it...  All I am asking you to try is change the way you think about your face wash, your candles, your conditioner, even your scrambled eggs.  All you need to do is be more mindful.  Although these daily acts are simple, they are repeated for a reason: they give us comfort, love, satisfaction, etc.  Let those feelings bubble up even more and enjoy not only the final product but the PROCESS you took to get there.  Those 5 - 10 NOT extra minutes will definitely change your day.
Click to learn how to Turn what You Already Do into a Self-Care Practice. Self care can be an easy thing to add into your life, click through to learn some more easy self care tips! Lift your LIFE with LAURA
Click to learn how to Turn what You Already Do into a Self-Care Practice. Self care can be an easy thing to add into your life, click through to learn some more easy self care tips! Lift your LIFE with LAURA
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You can only give others what you give yourself.

1/10/2019

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You deserve to practice self care! Pin now to learn how to add it to your daily ritual! Lift your LIFE with LAURA
I know.  You're overworked, spread thin, stressed, tired and have too big of a to-do list.  You see all these posts about self care, about giving yourself time and space and on top of that you NEED to get a workout in AND meal prep...  

You think "how the heck am I supposed to do that PLUS all the other crap I have to do PLUS be the best for the people in my life that rely on me???"  

Well, I have some news for you:

If you do not focus on yourself and push through your exhaustion to help and serve others with no break, you WILL get burnt out.  You might not be burnt out now, but you WILL get to that breaking point some day.  And when that day comes, all hell will break loose.  Why?  Because you will be so fed up, tired and drained to do all the things that you do for others (which we all know is pretty much EVERYTHING).  

I know self-care gets pushed to the bottom of the list.  It feels like it something we do only when given permission...  Permission?  Really?  You're the one taking care of everyone and doing everything, you DESERVE that time to build yourself up, to learn more, to grow more.  Give yourself your own permission.  Self care should never be viewed as just a treat.  It should be viewed as the thing that keeps us vibrant, renewed and ready to serve the world in the best way we can.  Please, take this thought with you today:

"You can only give others what you give yourself."

Give yourself the gift of time to breathe, the gift of reflection, and the gift of time to honor yourself.

​-always lifting your LIFE, Laura

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You deserve to practice self care! Pin now to learn how to add it to your daily ritual! Lift your LIFE with LAURA
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    My name is Laura and I help overly tired 20something women overhaul their lives, energy and confidence without overwhelm.

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    DISCLAIMER:
    Although I am a Certified Personal Trainer through the National Academy of Sports Medicine and write to the best of my knowledge on fitness, nutrition and lifestyle practices, I cannot be made liable to know all information on a particular subject.  Knowledge gained through this blog is to be used at your own risk and all lifestyle changes should be discussed with a doctor before starting.
     
    I am also a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com.  I do receive a small reimbursement for sales made through the links provided on my blog.


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