Be Here Now, and Now, and Now

"Now is NOW, Are you going to BE HERE or not?

It's as simple as that."

-Ram Dass

How many moments do we waste when we aren't fully present? Maybe it's something you said earlier that you can't stop obsessing over. Maybe your head is filled with lists of things that need to be done. Whatever the reason, your body is here but your mind is somewhere else. The world is a beautiful place and amazing things are happening at every moment. But when we caught in the pattern of longing for the past or anticipating the future, we miss out on what's going on in the here and now. 

Continuous thoughts not only fill our head with noise pollution, they can also bring us down. How many times have we agonized over something that happened in the past? We waste the newness of this moment by dragging guilt and regret into it from moments before. How many times have we let anxiety about the future consume us so much that we drove ourselves crazy? We can't change the past and we don't know what the future will bring. Why get caught up in thoughts about them? Don't rob yourself of the happiness and peace you were designed to feel, by failing to be present in this very moment.

Changing thought patterns is not easy and it wont happen overnight; but all it takes is practice. You can start by just taking a walk. Don't think about where you are going or what you have to do. Just take one step and then another. Open your eyes. Look around and notice the sights and sounds. Listen to the birds singing or the crickets chirping. Notice how the leaves sway in the breeze or the click of your steps on the pavement. Hear the hum of cars driving by. Occupy the moment fully and let your mind be clear. In this moment everything is fine. In this moment you are at peace. Remember your life is made up of millions of moments just like this one. They are far too precious to miss out on. So today, may you relax your mind, open your heart and be here now. 

Fruit is Fabulous!

Summer is here! That means it's the perfect time of year to take advantage of the sweetness of the season and load up on fruit. Take a trip to your local farmer's market and you will find juicy peaches, mouth-watering watermelon and super sweet strawberries. So what exactly is it that makes fruit so fabulous? Well for starters, it's colorful, portable, delicious and oh so good for you. It's also jam packed with vitamins, minerals, and phytonutrients that will boost your metabolism and satisfy your sweet tooth. It doesn't get any better than that. Not to mention, fruit is high in fiber which keeps you full and it breaks down quickly in your system so it's easy to digest. If that doesn't seal the deal, fruit will also make you look radiant and fresh. It's made of mostly water so it hydrates and cleanses. It's also detoxifying so it rids your body of all the funky stuff lurking in your system. Looking to amp up your energy? Fruit is low in fat and rich in carbs, so it will give you the charge you need to power through your workouts and your day.

Contrary to what you may have heard before, fruit will NOT make you fat. In fact, it's a great choice for weight loss. Fruit is made of natural sugar called fructose. This is not the same as sucrose or the high fructose corn syrup commonly found in processed and artificially sweetened foods. Those are the sugars to avoid if you want to feel and look your best . On the other hand, fruit could quite literally be nature's most perfect food. It's skillfully designed to be power packed with benefits. In fact, every fruit has a different super power. There's a fruit for every feeling and every healing. So what are you waiting for? Add more fruit to your diet and be amazed at the benefits.

Crawl Before You Walk

"If you make small goals and accomplish them,
 It gives you the confidence to go on to higher goals,"
-John Johnson

Every journey begins with a step and getting healthier is no exception. It’s a total lifestyle change and that can easily become overwhelming. Not only do you need to become more active and change your eating habits; you also have to alter your attitudes and emotions. In a perfect world you could wake up tomorrow eat nothing but fruits and vegetables, run 12 miles and rock that bikini. But realistically,those changes will take time. Don’t risk setting yourself up for failure by trying to change everything at once.

A better approach is tackling a few small goals each day or one week at a time. For example, make a goal to drink more water each day and focus on that. Then when you start to do this regularly, you can move on to your next goal. Here are a few tips to help you get started :

Be short term and specific. 

Instead of just saying, “I am going to start exercising”, you could say “I am going to walk for thirty minutes every day after dinner.” 

Write it down.

Keep a journal to track your progress. If you're tech savvy,try downloading an app on your phone like “Myfitnesspal” to help you out. 

State the Positive

Turn your goals into positive statements. Rather than saying “I won’t” eat candy ever again you can say "I will" eat a piece of fruit when I am craving something sweet.

Treat yourself!

Find ways to treat yourself when you succeed. You deserve it!


Most importantly, you ARE strong enough to change and every goal you reach will help you to realize this. Sometimes the fear of failing can be scarier than sticking to an unhealthy lifestyle you are used to. But setting and accomplishing goals will equip you with the confidence you need. So allow yourself to be a beginner, and be filled with compassion and patience. Remember, every step, no matter how small, is taking you one step closer to a healthier, happier you. So get excited, get motivated, and get ready to applaud yourself! 

Your Body is Your Friend

It is so easy these days to focus on our flaws. For one reason or another you aren't where you would like to be. It's normal to compare ourselves to others, but if we want real change to occur, we have to make friends with our body.  It's time to focus on our positives and make healthy choices not because we hate our bodies but because we love them. Here are a few tips to change your thinking and befriend your body today:

Don't pick yourself apart in front of the mirror. Focus on your strengths.

Maybe you have gorgeous eyes or a beautiful smile or strong legs. Everybody has something going for them, accentuate your positives.

Change your thought pattern, and replace negative thoughts with positive thoughts.

Our actions are inspired by our thoughts, so if your thinking is positive your actions will follow. First notice when negative thoughts occur and become aware of them. Notice how you feel, what type of situation you are in, and what triggers the thoughts. Then, turn the negative thought upside down through rephrasing. Instead of saying "I feel so fat" rephrase your thought to something like "I am proud of my body" or  "I am getting stronger every day."

Discover the root of your body bashing.

Stress and anxiety can turn up in many ways. Ask yourself what is making you insecure. When things are not going well outwardly it is easy to turn that dissatisfaction on ourselves. Find a healthier way to cope that works for you. Exercising daily is a great way to relieve stress and build confidence. Meditation and breathing exercises are also great stress relievers. 

Make changes the healthy way and not through quick fixes that disrespect your body.

You may lose weight if you starve yourself or cut everything out of your diet but quick fixes never last. You only have one body and you need to take care of it. Instead of crash dieting, think of little changes you can make each day to get you closer to a healthier lifestyle. 

Don't let setbacks bring you down.

We are all human and we all make mistakes. Have compassion for yourself and don't beat yourself up if you overindulge. Setbacks are bound to happen and habits aren't easy to change. Just pick yourself up and get right back on track. 

Remember, you are enough just as you are in this moment and every moment. Your body is an amazing thing and deserves to be respected. We all want to be better so let's choose to make changes out of love and not out of hate. Your journey to weight loss will be much less lonely with a friend by your side. Be good to your body and your body will be good to you.