When you wake up, does your mind wander about everything you have to do or what didn’t get done yesterday rather than being present to waking up and taking a few moments to just be?
To move past your overthinking, you must let yourself be entirely okay with ‘what is,’ rather than being concerned about ‘what is not.’ Ignoring how things are in the present and focusing on what you think might happen in the future can cause suffering. No one can control everything that happens to them, but they can control how they respond at the moment. The only way you can change your reality is by staying present and finding solutions to resolve it in the future. It is only in the present moment we can change our reality.
Here are a few tips on staying present and reducing struggle.
Slow all the way down. Try your best to slow down as much as you can. When you slow down, you practice doing things at a relaxed and calm pace. This will probably not take you much longer than if you do it quickly, but it will help you stay present. Focus on what you are doing enables you to concentrate on the task and reduce the mind clutter.
Fully engage in one undertaking at a time. Focus on where you are and what you are doing. Don’t let the long list of to-dos get to you; concentrate on completing one task at a time, then move onto the next. This keeps you engaged in the now.
Narrate what you are doing in your mind. Part of being present is avoiding the “what is not” mind chatter. Do your best to continually change the conversation in your mind by narrating what you are doing. As you do your day-to-day tasks, say to yourself, “Now I am doing X.” For example, if you are brushing your teeth, then say: “Now I am brushing my teeth.” This practice can keep you from drifting away to the future or past, and when you do, just bring yourself back with the narration. You don’t have to do this all day, only when you need to reset your mind to present.
Morning routines can change your entire day. What you do when you first wake up can determine the tone for your day. Start a new routine and build on it as you perfect one habit at a time. Allow yourself to build momentum. Routine can keep you focused on creating new healthy behaviors.
Morning routines can include some or all of the following: MEDITATION – spend time focusing inward. This practice can improve your mindfulness and help you find what you need to create more.
Journaling – write down the thoughts that can limit you, then build on them to find what you need to improve. Facing your thoughts on paper can help you resolve and process through them.
Exercising – this can be any way you choose to move your body. A healthier body helps build a healthier mind.
Creating – this can include gratitude lists, an affirmation for the day, poetry, drawing, anything that helps you relax or improves your mood. The more you create positive things, the easier it is for you to do it throughout the day.
Feeling – focusing on HOW YOU WANT to feel is key. Every morning ask yourself, “how do I want to feel today?” and “what can I do to create that feeling?”
This list can be extended; just remember it is your routine, try new things, and find what works best for you. Some or all of these can help you create a solution to your reality at the moment. Being present is the best way forward. My Online Learning to Meditate Course is now ready to help you on your journey to being present. Read below for details.
What do you want? What do you really want? This is an important question to ponder. In order to truly manifest and attract all that you desire in life, you must become clear on your vision of what your greatest life would look like.
Most people don’t know what they want. Either they don’t take the time to get clear about what they truly desire, or they focus on the things they don’t want in life (ex: I don’t want debt).
By focusing on the things you don’t want, you are experiencing negative thoughts and therefore launching negative energy. This results in attracting more of the same negative situations, people, and experiences in your life.
Think about your thoughts. What do you usually think about? Are you complaining about what your life looks like right now? If so, chances are you are using negative language and focusing on the things you don’t want in life.
The key is to become CLEAR about what you DO want. Once you know what you do want and focus your attention on that, you will automatically project positive energy and start to create the life you want.
Here are a few of my steps that I practice when creating what I want in life:
1) Set Your Intentions
2) Let Go and Trust the Process
3) Be in Gratitude of the Now
4) Stay in the “awe” of life
5) Love yourself and others
6) Be present in each moment
7) Know you’re worthy
8) Remember your journey
9) LOVE and be loved
Be unrealistic and DREAM BIG.. The “how” is unimportant, your job is to figure out the “what”. Know what you want so you know what you don’t want!
You probably don’t need reminding that one of the best things you can do to stay healthy and vibrant (and lose weight, if that’s a goal) is to exercise. But I’ll say it anyway: Science shows that to whatever degree you can add movement to your life—no matter your age, size, shape, or abilities— your health will benefit significantly. Being active (in whatever amount of time you have) also has many benefits that are not calculated in numbers, for instance, your mood, confidence and thought process changes for the better. I am all too familiar with the numbers obsession of the scale when it comes to exercise. Almost every client I coached seemed to encounter this and regardless of what that number read, they were never truly happy.
It’s a complete mind shift of what we’ve been told to believe…that the number on the scale = self worth. It’s just NOT true, the scale is only ONE of many health indicators. Once we understand that exercise should be about the WHOLE (mind, body & spirit), then we start to see and feel released and more motivated.
I had a client say “It wasn’t until I tossed out my focus on the numbers that I genuinely started to understand, feel, and appreciate the many benefits of exercise.” She found that staying active (and trying to eat well most of the time) not only keeps her in good shape (and able to keep up with her kids) but equally important, makes her feel powerful, joyful, and more in love with her life.
Here are five ways exercise will make your life better. Let them inspire you to keep moving.
It’s a natural mood booster Exercise helps alleviate symptoms of stress and depression. Exercising reduces the level of cortisol, a stress hormone, in your body and releases the body’s ‘feel good’ chemicals called endorphins, which enhance your sense of wellbeing.
Exercise can redirect your energy in a good way Ever have a tough day, you decide to take a break and do a workout, and the minute it’s over you’re like, “Whoa, I needed that!” We’ve all been there! Exercise is great at helping to shift your attention from a negative to a positive mindset. It provides a positive distraction that can redirect your energy and make you feel good (thanks to those previously mentioned endorphins). Working out allows you to enjoy a little ‘me time’ in a healthy, productive way.
Crushing a tough workout will lift your confidence and self-esteem Regardless of the number on the scale, it feels amazing to know that you are taking steps toward leading a healthier lifestyle. Make a point to acknowledge performance-based achievements like improved strength or greater endurance to see how far you’ve come.
Fitness fosters social connections Exercise creates an opportunity to socialize in safe and healthy ways, and connect with people who have similar interests whether in person or Online. These bonds not only help you stick to your regimen by creating accountability, they often lead to deeply supportive friendships that go well beyond the workout.
It might give you superpowers! (For the rest of your day) As soon as I start moving my body and breaking a sweat, I automatically feel this release and a wave of calm and empowerment. It’s like I can will my way through anything that comes my way. That mental aspect is so important for me to get through my days.
I hope this helps to motivate you and keep you inspired to keep your head up and focused on your overall well-being for a greater enjoyment of your life!
Join us on Bootoga.com and let’s workout together!
When it comes to setting healthy habits (whether on January 1 or any other day of the year), we often go about it the wrong way. We give ourselves two options: go big or go home. Something along the lines of, ‘Starting tomorrow, I’m going to give up all processed food, junk food, caffeine, dairy, and sugar and eat salad 5 times a day.’ Not surprisingly, these expectations are often unrealistic, and set us up for failure. Then we hear all about it from our inner self-critic.
While there’s no right or wrong way to go about changing our behaviors, meaning we all have or have heard of ways to help the process — what worked for your sister-in-law or your best friend won’t necessarily be the best approach for you — there are some strategies that behavioral scientists say can help set us up for success.
Here are some tips, backed by research, to help you form a new habit—and make it stick.
“Stack” your habits
The best way to form a new habit is to tie it to an existing habit, experts say. This means looking for things you routinely do throughout your day and using those existing habits as a “cue” that prompts you to take some type of action.
It’s called habit stacking, and here’s how it works: Most of us have fairly consistent morning (and evening) routines: We wake up, have our coffee or tea, eat breakfast, brush our teeth. So any of those would be a great place to “stack” a new habit. A morning cup of coffee, for example, is a great opportunity to start a one-minute meditation practice. Or, if you want to improve your balance, stand on one foot while you’re brushing your teeth.
The existing behavior — morning coffee, teeth brushing — acts as a prompt, or trigger, to “do this new behavior now.” The goal is to get this “habit stack” hardwired into your brain as a single action (drink coffee + meditate) rather than as a series of individual tasks.
The thought of initiating a new behavior can loom large in our mind. And, according to B.J. Fogg, Stanford University researcher and author of the book Tiny Habits: The Small Changes that Change Everything, big behavior changes require a high level of motivation that often can’t be sustained. So … think really small. The idea is to make the new behavior so super tiny, so simple, so easy, there really won’t be an excuse (I’m in a rush, I’m distracted, not motivated, have a work deadline) not do it.
An easy way for me to make sure I stay hydrated is to start my day with one big glass of water. I place it on my night stand the evening before, it’s so simple, takes almost no time, and helps start me off on the right foot. It also helps my digestive system ‘move things along,’ which is definitely a great motivator! Then it’s time to enjoy my amazing cup of coffee that my husband makes for me.
Maybe you want to build your upper body strength. Start by committing to two push-ups a day. Even better, tie them to a behavior you’re already doing (see habit stacking, above). For instance, after a trip to the bathroom drop, do two push-ups. (Fogg actually did this himself, and now he has a 40 to 80 push-ups habit a day!)
Or, maybe you want to read more. Think about how that could fit easily into your existing routine. Maybe each night before bed you read a paragraph. You could read more if you wanted to, but the key is to set the bar so low, you can’t help but succeed. According to Fogg, when you learn how to feel good about your successes, no matter how tiny, it changes how you think about yourself. If you think of yourself as “the kind of person who meditates, works out, reads” you’ll find more ways and opportunities to repeat the behavior. That’s what leads to transformation.
Reward yourself (and be creative!)
Some habits (especially less healthy ones) are hard to kick because they immediately trigger the release of neurotransmitters such as dopamine. These “feel-good” chemicals naturally reward your brain and encourage you to keep up the behavior (like going for that extra piece of pie after dinner).
For good habits (exercise, meditation, focused work, healthy eating) the rewards take longer to show up. Though they will eventually stimulate your brain in that same good way, they need a little kick in the pants to get started. Studies have shown, for example, that having a small piece of chocolate post-workout triggers the release of chemicals and neurotransmitters similar to those that you’ll eventually get from the workout itself.
Building in rewards is an important part of habit formation. Your reward should be whatever lights you up – example, a long bubble bath after a tough workout, or maybe you make an exercise date — the reward being time with a friend, plus it helps to keep you both accountable. A reward makes you feel successful and helps hardwire your brain to remember that feeling, so you’ll practice the behavior again and again.
Try setting SMART goals
The acronym stands for Specific, Measurable, Achievable, Relevant, and Time-bound — like running a particular 5K you’ve marked on your calendar, or losing 10 pounds by a certain date. When your goals are detailed and specific, it’s harder to walk away from them. Revisit these goals every three to six months and adjust as needed.
Don’t forget to Celebrate along the way to keep you on track to achieving your big goal.
5 Tips for building a Deep, Lasting Love, with yourself. Happy Self-Love February everyone!
Stop comparing yourself to others: There’s just no point in comparing yourself to anyone else on the planet because there’s only one you. Rather, focus on yourself and your journey. The shift of energy, alone, will help you feel free.
Don’t worry about others’ opinions: Don’t worry about what society thinks or expects of you. You can’t make everyone happy, so this is a waste of time and will only slow you down on your journey to being the best you.
Allow yourself to make mistakes: Cut yourself some slack! Make mistakes so you can learn and grow from them. Embrace your past. You’re constantly changing and growing from who you once were into who you are today and who you will be one day.
Remember your value doesn’t lie in how your body looks: This is fundamental! You are valuable because you are you, not because of your body. So, wear what makes you feel good. If it’s a lot or if it’s a little, wear what makes you feel confident, comfortable, and happy.
Don’t be afraid to let go of toxic people: Don’t be afraid to do this. It’s liberating and important, even though it may be painful. Remember: Protect your energy. It’s not rude or wrong to remove yourself from situations or the company of people who are draining you.
This month take some time to show yourself some self LOVE! Deepen the relationship with yourself first and then watch your other relationships grow and flourish.
✅ I am very present to gratitude for my body and my health. I had flu symptoms for about 3 days (I’m on Day 10) then each day after they started to subside. I realized how healthy my body is and that it fights to protect me and keep me well.
✅ I was given this opportunity to rest, sleep, stay in silence, pray, meditate, catch up on some online workshops, catch up on my online wellness academy to-do list, read, snuggle with my pup, cuddle with the hubs (yes, he tested positive also but no symptoms), and be in gratitude for my beautiful home that’s been keeping us safe.
✅ I lost taste and smell and this taught me how we take all of our senses for granted. I have a newfound appreciation for the simplest of smells, tastes, and enjoyments that I have been missing.
✅ I have been praying like never before for the healing and health of my parents and my in-laws as they battle this virus and seeing first hand how this affects our older community at a much deeper level.
✅ As this poem reads below: I’ve been loving my body more just as it is, doing less and seeing the beauty and strength in every imperfection that I now view as a sign of a warrior who has overcome.
All in all… there’s MORE in doing LESS and having time for silence which brings forth a lot of clarity in life. For this I say Thank you, and I will continue to take care of my vessel in gratitude for all that it has provided.
Many blessings to you all. Stay healthy and stay positive, for this too shall pass.
My upgraded & revamped Bootoga Online Wellness Academy is now up and the re-launch is here!
We all have stories of what 2020 has brought us… there’s been so much change, growth, surprises, learning and acceptance of “what is” this year.
This year I had some issues with my Bootoga Online site and decided to take the time to pull it back and re-invest, revamp, recreate and upgrade it to the level that “you” (my valued friends and clients) deserve.
I have faith that this Wellness Academy will be a great experience for you and every time you enter you feel better than the time before. Let this be your One Stop Health & Wellness Shop Online!
It’s HERE and it’s better than ever! You have 24/7 access to all of my different programs: -21 Day Yoga & Meditation Challenge -21 Day Bootoga & Meditation Challenge -21 Day Trim & Tone Challenge -Full length Bootoga Workouts -HIIT & Functional Training Workouts -Operation Shredded Workouts -Variety of Guided Meditations -TONS of Healthy Recipes & a Grocery List for the Healthy Basics -Discounts on Bootoga Merchandise, eBooks & Courses -Access to our community and Jeanette for accountability and support -Video Glossary of exercise moves to learn correct form of movements
All programs keep track of your workouts and meditations that you have completed so you have a sense of your own progress. Then pick up where you may have left off to easily continue your next workout/meditation.
We have added a TON of new recipes ranging from breakfast, lunch and dinners to healthy snacks and juices. We have something for everyone; Vegan, vegetarian, and everything in between.
Please enjoy the Re-launch of Bootoga® Wellness Academy & read below for my pricing special just for you!
3 Simple Options for your Health & Fitness Success:
24-Hour Pass: Enjoy 24 hours to check out our site, do a workout, find some peace with a meditation and cook a healthy meal from our recipe section. ONLY $20
Monthly Membership: You have UNLIMITED access to the entire wellness academy 24/7 and 15% off any Bootoga merchandise, ebook library and courses/workshops. ONLY $39 a month
Yearly Membership: You have UNLIMITED access to the entire wellness academy 24/7 and 25% off all Bootoga merchandise, one FREE Bootoga Bracelet every quarter, and all of Jeanette’s eBooks for FREE delivered right to your inbox. MY RE-LAUNCH SPECIAL…. PRICING: Only $297 for entire year, normally $400. Limited time only.
Give the gift of health and wellness for your mind, body and soul to yourself, or as a gift to someone you love. Make the best investment you possibly can: IN YOU!
Let’s have fun together and make it enjoyable! Learn something new with me! Have fun with all the programs and get healthy in the meantime! Click on the link below for the NEW Bootoga Online Wellness Academy!
When you sign up, get ready to receive some special “Thank you” surprise gifts in your inbox as my gratitude for supporting my small business and taking the first step to your new healthy lifestyle.
Whether or not this year has been drawn out longer than any year of your life, or felt like it’s disappeared beneath your feet, or it was a good year for you, we’re here. We have just days left to make a strong push to the finish line before we jump back on the horse. Let’s get our asses moving.
First, table your expectations for 2021. While we all want to be optimistic and assume it’ll be a full rebound, it’s smart to take stock of what worked and what didn’t in 2020 and start to consciously prepare for 2021. Start to ask yourself (and be honest); the following questions:
1) What went well in 2020?
2) What didn’t go well in 2020?
3) What was your biggest takeaway of 2020?
4) What am I grateful for right now to be in the position I’m in?
5) What can I do to make a push to end 2020 strong?
6) What do I need to do to set myself up for an incredible 2021?
These are great questions to put pen to paper on. We are ultimately responsible for our own decisions, and how we react to situations. This starts with managing our emotions, and I feel we have definitely had a lot of practice with this all year long. Need help improving your mood? Change your physical state (workout, run, take a freezing cold shower and yell as loud as you can, get upside down), change your environment as quickly as you can, this helps to reset your brain.
We are here to help. We are here to support. We are here to motivate, educate, and encourage. Join our Bootoga Online Wellness Academy and stay tuned for workshops, courses, retreats and more coming in the New Year.
Have a powerful last month of 2020 and celebrate your health, accomplishments and be in gratitude of family, friends and loved ones that surround you.