What would you do today if you had no limitations?  Money, time, space, responsibilities, physical and emotional abilities are obstacles we commonly think of when we think of limits to pursuing our passions and goals. Consider the following questions as you ponder what you may do and what you will do:

What do you want more of in your life? 

Who do you want to spend more (or less) time with?

What does it look like? 

How would it make you feel?

What is holding you back?

What can you do today to start moving in the direction you want, need and deserve to be going in?

These may be tough questions to answer, but I encourage you to take the time to think about them and find your answers.  Once you do, you may just find yourself exceeding your limits and living  more in and for today.  

Are you happy?  What makes you happy? Happiness inquiries are in abundance these days.  Scientists devote time, and money to researching what happiness really is and why it is or isn’t important.  But is it really that complicated?  Think about it and what truly fills your life with joy as you consider the following:

Stop and pause to take something in.  Maybe it’s a sound, a song, a structure or a silly sign.  Try to appreciate what’s around you, not what’s behind or ahead of you.

Acknowledge yourself.  What are you doing right?  Go ahead and think about it, say it or write it to yourself – it’s a strength you have right now.  Give yourself some credit and see what follows.

Connect.  Be social in whatever format works for you, but from time to time don’t forget good old face-to-face interactions.  Feeling connected to others is a key strategy for happiness. 

Be Well.  Tend to your body- after all you only have one, so take care of it!  Moving our bodies has multiple benefits: it distracts you from worry, lets you feel in control of your health, can connect you with others and can have positive physiological changes in your body.

Pursue Goals.  Committing to a goal gives us a sense of purpose and increases self-esteem.  Consider a goal that you have a strong personal interest in and that involves approaching a desirable outcome.

Listen to your heart, your gut, or your favorite song and see what follows

Happiness isn’t something we have and hold on to, it needs to be cultivated and cared for.  Once you know what brings you joy, the rest simply flows.

Many times in life we are told what to do, how to do it and when to do it.  When it comes to your health and wellness you need to follow your own, unique marching orders.  You need to listen to your body, mind, spirit and heart.  So, as you consider how to optimize your health, try and be mindful of one or all of the following:

Why? – Why do you want to be healthy?  No, really WHY?  Honestly answering that question can be the motivation you need to stay committed to optimal living.

Move! – Move whenever you can, You don’t have to go to a gym or attend a class to get your body moving.  You can gain many of the benefits of exercise by moving throughout your day.  Park a little farther away from the entrance, walk and talk while on the phone, read the newspaper standing, crank some tunes, fidget.  Many studies say that the best time to exercise is first thing in the morning, but the best time to move is anytime you can and will.

Pause. – Take a time out and just stop.  Breathe and re-focus on what is really important for you.  You have the power and control to do this whenever you need or want to.

Hungry? – Listen to your body and be mindful of true hunger versus emotional hunger.  It may take a little time to distinguish between the two, but it’s time worth investing.  If you’re not sure if you are physically hungry(usually in between meals and at night after dinner), simply wait 10 minutes and see if the hunger or hankering has subsided.  If it has, then you might want to ask yourself, “What was/am I truly hungry for?” And if you are still hungry in 10 minutes, grab some real, fortifying food and enjoy it.

Connect. – The old-fashioned way…not through technology.  Go out with a friend, attend a community event, join a group, or play with your dog, cat or kids.  Social connections are vital to our complete health.

This month, don’t follow anyone else’s rules.  March to the beat of your body, mind 

February often gets stereotyped as the month of love.  Valentines day brings on chocolate, flowers, sparkly trinkets and a lot of pressure.  If all of this leaves you seeing red and feeling blue, then we encourage you to reframe things.  Consider looking at love as an acrostic poem with the following prompts for living a life you truly love:

Limitless – What would you do if you had no limits?  Take a moment and think about it.  Would you travel, run a marathon, perform on stage,  create or….?  What is limiting you? Determine one small step that you can take this month to start working around or abolishing your limitations.

Opportunity – Do you hear it knocking? How are you going to maximize your opportunities to live a healthy and fulfilling life? Say yes to someone or to yourself and go answer the door!

Vitality – What makes you feel alive?  When we are in the moment, joy is abundant and our lives are full and fortifying.  Take a moment and make a plan to do something that makes you feel great.

Exciting – What makes your spirits soar?  Whatever it is, make the time this week to have it be a part of your life. Consider how your life flows when you are passionate about something and make that happen as often as possible. 

When it comes to your health, remember to Live the life you L.O.V.E and L.O.V.E the life you live.

Did last year challenge and change you?  What will you do this year?  Taking some time out post-holiday to scope out your intentions for the next year can be a positive catalyst for living a healthier and happy life today, tomorrow and every day.  Consider the following when setting intentions:

Focus on changing one thing at a time.  You’ll be much more likely to achieve your goal and with success you gain positive momentum that propels you forward.

Play to your strengths.  We often focus on what we aren’t good at, turn that around and focus on what you excel at.

Reach out for help and guidance.  We can’t do it all, so ask for support when you need it.

Join in.  Commit to a cause, a race, or an occasion to find and maintain your motivation.

Make the investment in yourself at the beginning of a new year and your intentions will become your reality.  Here is to a healthy and happy new year!

This time of year it is crucial to practice using “that” word.  The word that we all know we should and could be using more.  The word is NO. It’s a simple two-letter statement that allows us to be healthier and ultimately happier during the holiday season and beyond.  Here are a few ways to just say no and the benefits it may bring to your life:

Saying NO to one person let’s you say yes to another.

When you say NO, it helps you determine what’s important and pass on what’s not.

Saying NO to someone who doesn’t value you or your time gives you the time for adding value to your life.

Saying NO to food pushers allows you to take control over what and when you eat.

Saying NO to rituals or traditions that aren’t meaningful to you and your family creates an opportunity to develop new celebrations.

So this holiday season, just do it….give yourself the gift of saying NO.

They’re back!  The holidays are quickly approaching and it’s that time of year that we often lose control.  We can feel out of our rhythm in regards to all aspects of our total health.  Body, mind, and spirit tend to be taken for granted – we exercise less, eat more, are stressed and don’t get enough rest.  Why not approach this holiday season differently?  Try one or any of the following tweaks during the next few weeks:

Before you leave your house in the morning, do something healthy.  Walk the dog, stretch or foam roll, add fruit to your cereal or meditate.  Whatever you choose to do, it will set the course for positive choices all day.

Drink Water!  After your morning cup or two of coffee or tea, only drink water for the rest of the day.  Staying properly hydrated helps with all aspects of your health and wellness.

Play!  Schedule some fun time to move.  Go for a walk or run with a friend, dance, or play tag.  Whatever it is, work up a sweat having fun.

One Swap.  Make one simple food swap today – grilled chicken instead of fried, whole-wheat bread for white, popcorn instead of potato chips.

Take the Stairs.  Avoid taking the elevator or the escalator and take the stairs

Get Up.  Once or twice an hour get up from your chair or couch and stand, walk or stretch. 

Bedtime.  Set a realistic time to go to bed and stick with it.  About 30 minutes before your bedtime, turn off your technology, change into your pajamas, wash your face, brush your teeth and think about one thing that you were happy about during that day.  You’ll be ready for bed both physically and mentally, which will increase your odds of getting a better nights rest (ideally 7-8 hours)

Maybe one or more of the suggestions above will become a part of your regular routine.  It’s a gift you can give yourself as we head into the holiday homestretch of this year.

We are all aware of all the things that are “good” for our health – eating a balanced diet, getting 7-8 hours of sleep, engaging in exercise, annual doctor visits and decreasing stress.  But we might be able to further optimize wellness by nurturing our friendships.  Various research studies paints a surprisingly positive picture of how our friends and social connections contribute to our overall health and wellbeing, from lowering risk of heart disease to strengthening the immune system.  Try some of the ideas listed below to strengthen your friendships (and boost your health).

Meet & Move – Go for a walk together. Sign up for a yoga or belly dancing class – find something that has always interested you and sign-up with a friend.  Walk the mall as you shop together or go for a tandem bike ride together.  You’ll be much more likely to get out there and move if you have plans to do so with a friend.

Get Away – Explore a different nearby town or city.  Walk to all the “sites” and try a new cuisine.  Or if you can make it happen, take an active vacation together.  Visit a beach to swim, paddle board and walk or head to the mountains for hiking, rafting or skiing. 

Schedule It - Be deliberate about planning time for friends.  Make a standing appointment to get together or every time you see one another, pick a date for your next get together.  Our lives can get busy and it can get difficult to see friends, so schedule your time just like you would a doctor’s appointment.

Be Open – Include your friends in the good times as well as the not-so-good times.  We need to be open to both listening and sharing various aspects of our lives.  Friends can be a great source of support and strength.  They can help us laugh, cry, shout and see things from a different perspective – we just need to be open to it.

Next time you need a little boost, turn to a friend.  Your body, mind and spirit will thank you.

It’s the season for back to school.  You may be preparing yourself or someone else for the start of a new learning experience, but even if you aren’t,  this time of year can bring back that feeling of a fresh start, a time to try something new.  This September add one or more of the following ideas into your daily life:

1.     Focus on one small habit you’d like to develop.  Some to consider: drink a glass of water first thing in the morning, go for a short walk before lunch, plan your meals for the day or week, turn off your technology by a certain time every night, set an alarm to go to bed, say “no” more.

2.     Stop assuming you know what others need you to do.  Ask!

3.     Develop a mantra to get you through tough times or to stay motivated.  Try and keep it to three words or less.

4.     Listen. Take the time to listen to your body, your heart, your gut – it rarely steers you in the wrong direction.

5.     Find the positive.  Try and find the upside or learning from a negative thought or experience.

6.     Focus on cultivating wellness.  Give your body every healthy opportunity it needs, wants and deserves.

7.     Get moving!  Do something that makes you smile and sweat.

8.     Be Kind. Let go of perfection and embrace your imperfections.

9.     Reach out.  Tell someone that they are loved or that they are not alone.

10. Remain open.   Open to others, open to success, open to new experiences, open to loving yourself.

Learning how to live your best life is an on-going process.  Trying one or more of the ideas listed above is a fantastic first step.  In the end it all adds up to a healthier and happier life. 

The days are long right now, fill them with with life, laughter and light.  We challenge you to bring more of the season to your health and wellness. Consider trying any or all of the following:

Get Outside!  Spend more time outdoors. Go for a walk, read under a tree, ride a bike, pack a picnic – just get out!

Water. Drink lots of it, splash in it, swim or run through a sprinkler.

Get Fresh! Enjoy seasonal favorites like vine-ripe tomatoes, watermelon, strawberries, corn, peaches, plums, squash and grapes.

Explore.  Now is a great time to be adventurous.  Find a nearby neighborhood you’ve never visited before and discover it’s hidden treasures.  Try a new activity or cuisine.

Take things Lightly.  Don’t be critical of yourself, give yourself a break.. 

It’s Summer – enjoy yourself!