When was the last time you treated yourself to something ?  What was it?  When was it?  How did it make you feel?  What do you think about when you reflect on it now?  It’s time to treat yourself again, remembering that treats don’t have to be,( but certainly can be), big events, purchases or adventures.  Consider any or all of the treats below:
 
Drink- treat yourself to a beverage that satisfies not only your thirst, but your tastebuds too
Dedicate- treat yourself to a few minutes dedicated just to you
Delight-treat yourself to spend a few minutes talking to a friend or scrolling through photos
Devour-treat yourself to something delicious
Delegate- treat yourself to getting something off your desk/plate/mind
 
It’s not a trick, treating yourself daily can be one of the healthiest things you can do.

​In years past, when September rolled around you may have been prompted to write a paragraph or more describing “What I did this Summer”.  Let’s take a page from the old school playbook and ask yourself what were my highlights in the 100 days of Summer? Consider framing your inquiry around any or all of the following:
 
-Food – what did you try, cook, or consider? 
-Frosty beverages – what did you sip and cool down with when the mercury rose?
-Fun – what did you experience that you hadn’t before?
-Festivals – what did you return to or venture out for?
-Festivities – what and or who did you celebrate?
-Family – what kept you connected?
-Fulfillment – what was meaningful to and for you?
 
When you reflect on the Summer of 2022, acknowledge, without judgement, what quickly and clearly comes to mind or heart.  No need to capture it in writing (although feel free to), simply be mindful of the moments and give yourself an “A” for this personal exercise.

It’s that time of the year when many of us are getting the same daily forecast of hazy, hot and humid.  When we read or hear those words, it may trigger a sluggish response or possibly motivate you to run through a sprinkler.  Consider creating your own forecast this month by trying any or all of the following.
 
Clear – Find clarity as things get fuzzy.  Take a timeout and don’t talk, scroll, or text with anyone Simply take time to truthfully answer the question, “what do I want and or need?”.
 
Cool – Stay cool when things heat up.  Find a place to go to cool down and collect your thoughts.  Don’t overlook bathrooms, kitchens, closets or sitting under a tree.
 
Chill – Dedicate time and space to re-energize.  Wherever and whatever that may mean for you….a hammock with a book, a patio with a refreshing beverage, a walk with a true friend or a couch shared with your favorite form of entertainment.
 
No weather predictions are needed - you are in control of creating your personal forecast every day.

We’ve made it ½ way through this year.  How does that make you feel?  Satisfied? Mystified? Fried?  Be it positive, neutral, or trending in a direction that you aren’t thrilled with, now is a great time to pause, ponder and plan for a second half that brings out the better in and for you and your world. Consider any or all of the following:
 
Goals- Reflect on any goals you may have set during this year so far.  Are they realistic?  Do they even fit you and your lifestyle?  Recalibrate the goals that are keepers and let go of those that no longer serve you.
 
Gifts – We all have gifts.  What are yours?  Have you been using them lately? Who have you shared yours with?  It’s often said that our gifts are what we all need in the present.
 
Gems – What or who stands out to you?  Take the time to acknowledge the gems in your life.  It, and or they can and will set a terrific tone going forward.
 
Glee – What brings you a moment of appreciation and or as some might call it -j oy?  How often do those micro moments occur in your day? Lean into not only being aware of them, but also acknowledging them. 
 
Guide – Trust your gut, follow your heart and your path and be your own guide going forward.
 
We are ½ way.  The way you want, need, crave and deserve to go is in your control.  Go the rest of the way with confidence, conviction, clarity and hopefully contentment.
 

​What makes you stop and reflect?  Think about it.  It’s not always a big something that may or may not generate a sustained feeling, but more likely it’s a moment and it’s something we may easily pass by or move on from.  We all have regular occasions and  opportunities to pause, appreciate and feel a blip of bliss. Consider one or any of the following opportunities to sense some joy:
 
-Nature – every season gives us a reason to be in awe, so look around or up and down and take notice.
-Nutrition – be it a great first sip of something, the juice from a slice of watermelon, the crunch of a fresh carrot or the sweet treat of tasting a hot out of the oven something. Pause to appreciate what is passing by your palate.
-Friends – you know that feeling of ease, energy and engagement with someone who really understands you -those are the moments of connection that can spark joy.
-Family – a tradition, ritual or reunion with family can function as an igniter of moments with meaning.
-Sense – stop and smell, listen, touch or taste something that strikes you and appreciate the sensory stimulation it can start.
-Self – we all know what truly brings us moments of simply feeling like us, lean into recognizing and making those a priority
 
Joy spotting is contagious with the micro moments that can give us a jolt of connection and contentment to ourselves, others and the world we live in

We often lose sight of what is within our control.  Our minds and hearts tend to dedicate more energy towards what is not in our control.  And these days, the balance of what is and what is not in our control may seem more out of balance than prior to March 2020.  But you do have a choice of what you choose to focus on. Consider one or all of the following when contemplating control:
 
-Eating – Enjoy a piece of fruit today and say yes to a true craving.
-Moving – Don’t sit as much, stand up, stretch, or just fidget while on your feet.
-Sleeping – Go to bed at a time that gives you the opportunity to get the number of hours of sleep that makes you feel like a functioning adult.
-Connecting – Call someone or at least text them. 
-Climate – Recycle or walk to do an errand or wear your jeans another time.
-Self – We often think of self-control as restrictive.  Reframe it as controlling those things in your life that makes you most feel like you.
 
Be controlling in a positive way, it may just spin things your way.

It’s time for acrostic April.  Consider one or all of the following as you shower yourself this month with healthy options:
 
Active.  Do something, anything that gets you moving (sweating is optional).
 
Produce. Pick a new fruit or vegetable to try. Enjoy a range of colors, textures, and flavors.
 
Reality.  Be realistic with your goals and or intentions.  Plant the seeds for change, but start small and give them time, space and opportunity to take root.
 
Indulge. Seek out experiences that allow you to indulge your senses.  Spend time with friends, listen to music, cook a new cuisine, or explore the great outdoors.
 
Love. Fall (back) in love. Appreciate the moments and make them happen.
 
There is no need to be or try to be a poet to create the healthy life you need, want, crave and deserve.  Simply pick a letter to start to lean into and see what may grow by next month.

​What’s your story?  Do you have a sense of how you might answer that question? What would you want your next chapter to be?  As we live our lives, we often lose sight of the fact that we are the authors of our own story. Challenge yourself to create your narrative by considering any or all of the following:
 
Reframe – Remind yourself of the challenges you personally have overcome. Focus on the opportunities any setback presented. Study after study has shown that we can benefit from reframing the personal narrative that shapes our view of the world and ourselves.
Reflect - Think about the people who have and continue to impact your life and point of view. Our support networks can influence (both positively and negatively) out awareness and actions.
Realize – Take responsibility for your narrative, and for creating a life that you consider meaningful and purposeful. It doesn’t have to be a big mission, as long as what you’re involved in has impact for and to you.
Relax – Sometimes a great story just happens, but most times we need to take a step back and consider what we really want, need, crave and deserve.  Give yourself the space and grace to retreat, rest, recalibrate anfd re-energize.  When you do that, regularly, the story you craft will more often become your reality.
Reach - Sleep on the other side of the bed. Take an adventure. Try a new fruit. Volunteer. Participate in a race.  Try stand-up. Read a different genre. Join a different community. Take a class.  Whatever your “reach” may be, go out of your comfort zone and lean into the new thoughts, feelings, words and sentences it can inspire.
 
It’s your story, go live it.

 
When you think of heart, what comes to mind?  Is it your emotional or your physical health or possibly both?  Let’s all celebrate heart health month with some healthy intentions.  Consider any or all of the following:
 
Eat – Indulge in some heart healthy foods.  Consume more vegetables, fruits, nuts, whole grains and lean protein.  Don’t forget to also savor some heart smart dark chocolate.
 
Sleep – Prioritize both quality and quantity of sleep.  Recent science points to a 20% higher risk of heart attacks for people who regularly sleep less than 5 hours per night.
 
Drink –Sip lots of tea, coffee, and pomegranate juice and you will be drinking for heart health.
 
Engage – Put your heart into something you love.
 
Connect – Spend time with people that make your heart sing or maybe even patter.  Our connections are one of the strongest healthy building blocks we have control over.
 
Check – Always get your heart checked out from a trusted medical professional – don’t wait for an issue, make it part of your annual check-up.
 
When we prioritize our heart, we give ourselves the opportunity for living well, longer and with lots of love.
 
 

For nearly two years of our lives, we have all become familiar and quite possibly fearful when we hear the word variant.  Variant is defined as: a form or version of something that differs in some respect from other forms of the same thing or from a standard. Consider contracting a variant in any or all of the following:
 
Moving - Skip the gym and skip around the block a few times
 
Eating – Change up the color of apples or peppers or carrots or potatoes that you consume
 
Sleeping – Switch the side of the bed you normally sleep on or keep your phone out of your bedroom and go old school with an alarm clock
 
Reading – Try a new genre or format
 
Connecting – Pick up the phone and call someone instead of texting
 
Meditating – Stop trying to sit for x minutes to calm your mind, go for a quiet walk outside or simply stop and breathe a few times
 
Working – Re-think time management to priority management
 
 
As we begin a new year, let’s all try to use a variant to our advantage.