How to Build a Healthy Morning Routine to Avoid Burnout

How to Build a Healthy Morning Routine to Avoid Burnout

Are you experiencing burnout during quarantine?    

Think back to before the start of the COVID-19 pandemic. What was your daily routine like? If you’re anything like me, it was busy. 

As an entrepreneur, I know there is always work to be done. This is true even if you’re not a business owner. Many of us have running to-do lists of things that we hope to get done once things wind down. So, when Stay-At-Home orders were put in place, it seemed like a great time to finally start checking things off this list.  

Afterall, we should all have more free time now…right? 

In reality, working at home because of the Stay-At-Home order – if you are not already someone who works from home – doesn’t necessarily mean things slow down. In fact, they might be busier than before.  

So while you’re operating at a faster pace, build a healthy morning routine to foster energy and take care of yourself again.  

The Quick Path to Burnout 

Lately, we’ve been consumed with tackling those projects we feel like we should have extra time for. At the same time, requests for online meetings have consumed our calendars – keeping us professionally and personally connected in a physically and somewhat personally disconnected time.  

If you’re like me, you’re probably bouncing from one video call to the next for 12+ hours a day. Whatever it is… We all have things absorbing our days. Being wound in this non-stop routine can set anyone up for a quick path to burnout.  

If you’re feeling like you’re on the quick path to burnout, you’re not alone!  

Trust me, I was feeling it too.  

After about a month of long days sitting at the computer, I realized something had to change. I decided to make some work-life boundaries to avoid burnout and maintain my own health.  

And you can too! 

Setting Healthy Boundaries to Prevent Burnout 

What is filling your calendar that is causing you stress? Once you identify that filler, the next step is to set a healthy boundary around it to prevent burnout.  

Personally, I’m only allowing for one networking-type event each day.  

That’s my boundary. 

I know you might be hesitant to say “no” to things that feel like obligations. But only you can make your wellness a priority. It’s okay to push others out if your schedule is getting overbooked. 

Here are a few things I encourage you to consider when setting healthy boundaries during this time: 

  1. Plan your day, and stick to it. When your calendar is full, it’s full. Remember, you’re responsible for your own happiness. Prepare your day in a way that brings you happiness. Planning allows you to respond, rather than react.   
  2. Be true to yourself. Maintaining your integrity starts with staying true to your own values first.  
  3. Be honest with others. If you can’t commit to something, then say “no” rather than committing to something out of guilt, obligation, or fear of what others may think. Let your “yes” mean YES and your “no” mean NO. 
  4. Ask for help if you need it. Surround yourself with those who support you. You’re not alone. 
  5. Take time out everyday for a little quiet time and self-care. Block out the noise, and turn off those pesky notifications. It’s not always easy to take time out of of each day for yourself; however, when we’re intentional about our daily routines, this becomes possible.  

Become more intentional about your daily routines first thing in the morning. 

Build a Healthy Morning Routine 

So how do you build a healthy morning routine?  

For me, it all starts the moment my feet hit the floor. I usually give myself 2 to 3 hours of time to focus on myself in the mornings before I start my day with the rest of the world.  

We are all different. What works for me won’t work the same way for you.  

You have to customize your approach to wellness.  

So, I want to give you some ideas for how to get started in building your own personal morning routine that keeps you grounded: 

Practice gratitude and prayer 
Focus within and meditate 
Visualize your day 
Stimulate your mind 
Get in some morning movement 

Practice Gratitude and Prayer 

From the moment we wake up, we choose what energy we want to bring with us throughout our day. If you’re looking for a way to foster optimistic energy, practice  gratitude journaling and/or prayer. 

recent scientific study found that people who reflect on things they’re thankful for through gratitude letters have better long-term mental health than those who don’t.  

What would having a more positive outlook do for you?  

Let me know in the comments below. 

Focus Within & Meditate 

Many people rush into their day without taking time to center themselves.  

If we don’t take time to fill up our own cup first, we won’t have anything to share with others.  

You can’t pour from an empty cup!  

For this reason, one of the most powerful ways to prevent burnout is to start your day by finding wellness within and meditating.  

In last month’s blog I introduced you to several tools that allow you to decompress and focus within, such as meditation and breathwork. Many business professionals like you worry that they don’t have the time to do these practices. The truth is, it doesn’t have to take much time at all!  

 In fact, meditation is so powerful that it takes only a few moments each day to reap plenty of benefits, including…

Relaxation of the mind and body 
Decreased muscle tension and stress 
Improved sleep 
Better focus and concentration 
Improved digestion 
Lower blood pressure 
Improved mental health 
Increased intuition 

The best part is, you can practice meditation or breathwork anywhere at any time.  

Spend time honoring your body each morning by focusing within.  

Visualize Your Day 

When was the last time you paused to ask yourself, “How do I want to show up today?” or “What do I want my day to look like?”  

These simple questions can have a transformational impact on your whole day. When we visualize something enough, it can become our reality. 

Have you heard of a self-fulfilling prophecy? It’s the idea that if we constantly focus on the negative, then we will see that come alive in our lives. So many people are there, right now, living in fear. Being stuck in a pattern of negative thoughts can have a negative impact in your body and life. 

Instead of putting your energy into what you’re afraid of, harness that energy into what you’re hopeful for instead. Break free of this negative pattern as early in the day as possible so you can set yourself up for success.  

Stimulate Your Mind

When was the last time you did something to stimulate your mind? Most of us go throughout our day on auto-pilot out of habit. A thoughtful path to health and wellness often requires intellectual and spiritual growth. If we aren’t learning, we aren’t growing.  

Challenge yourself to read or learn something new every day to stimulate your mind and encourage learning and growth. This can be as simple as reading a few pages of a book each morning. Of course, make sure whatever you’re reading is enjoyable so that you’ll be motivated to continue each day.  

If your reading list isn’t exciting you and you’re looking for suggestions, check out my book, Healed His Way. It’s about my personal journey overcoming health struggles through approaches to healing that aren’t typically addressed in mainstream Western medicine. I put a lot of research and passion into writing it to help others like you.  

Get In Some Morning Movement 

More than any other time of day, mornings can be a fantastic time to get in some movement. For one thing, there are fewer distractions! Messages, emails, and meetings aren’t fighting for your attention this early.  

Another incentive to start your mornings with movement can be inspired by one of Newton’s general laws of physics… 

“An object at rest stays at rest and an object in motion stays in motion” – Isaac Newton 

In other words, when we start our days with movement, we are more likely to honor our bodies with movement all day long.  

To add to the list, have you ever heard of the runner’s high? Personally, I’ve never experienced it first-hand because I’m not much for running. But in general, exercise improves my mood and energy and probably yours too. This occurs because the brain is producing endorphins that make us feel good.  

Try to get in some morning movement to start the day in a good mood. You will likely sustain your energy all day long.  

The Time Is NOW to Build A Morning Routine 

If you haven’t been able to check off all the things on your to-do list in the past month, don’t be too hard on yourself. We have all felt burnt out from trying to take on so much without taking time for our own wellness.  

Give yourself some grace, and don’t give up!  

Now is the time for you to step back into your power.  

Create healthy boundaries and start to build a morning routine. It’s so much easier to do the right things later in the day when you’ve started the day with something healthy.  

Don’t worry about how much time you spend for yourself at first. Just start somewhere, and do what works for you. When you put these tools to use, you’ll surprise yourself with just how much you can accomplish.  

If you’ve been struggling with burnout and have been having trouble focusing on your goals, you’re not alone. This month, I sat down with Megan Warren, a fellow practitioner, to talk about different ways to build routines to benefit our own health and the health of our clients.

You can watch the full video here, or jump to a specific topic below: 

Mindset, Motivation, and Mindful Routines

Get back on track… Mind-Body Connection

Posted by Chelsie Ward on Tuesday, April 14, 2020

Looking for help setting boundaries or customizing your morning routine?  

Let’s make a routine together! I can’t wait to help you start living a more happy, healthy, and whole life. 

How To Decompress During Stressful Events (Like the COVID-19 Stay-At-Home Order)

How To Decompress During Stressful Events (Like the COVID-19 Stay-At-Home Order)

Many fearful emotions have been surfacing across our communities over the past couple of weeks. One of the most powerful things you can do during this time to maintain a lifestyle of health and wellness is to learn how to decompress during stressful events like the COVID-19 Stay-At-Home order.

Let’s start by naming the source of those fearful emotions that seem to control us in times of uncertainty.

We are social animals by nature. We thrive in environments where we can interact with the world and the people within it. But right now, social distancing is essential during the COVID-19 pandemic, so our in-person interactions are limited.

When we’re alone, we try to fill our biological need for social connection. For many of us, it’s instinctual to turn to social media. But what we don’t realize is that too much of a good thing can have negative effects.

When we spend too much time on social media, it doesn’t take long before we’re overwhelmed and bombarded with frightening news from all over the world. Even if we’re safe physically, we can find ourselves feeling immense fear and emotionally drained.

If you’ve been experiencing anxiety that you can’t seem to shake, then I want to share with you the science-backed approaches that I use with my clients (and myself) to decompress by focusing within.

I was so happy to be able to share these tips with Trisha Stetzel of ResultsXtreme Business Solutions and her audience in a recent interview. If you missed it, here are the most important highlights for you to begin feeling genuine relief…

Take Action to Shift Your Mindset

When we wake up in the morning, many of us tend to reach for our phones. Although we may have good intentions when doing this – whether it’s checking the time or looking at our calendar to plan for the day – it’s very easy to get swept up in notifications.

We begin reading frightening news articles and warning posts on social media, and before we know it, within 5 minutes of waking up…

Our shoulders and face are tense, our heart is pounding, and we’re breathing shallow and fast.

These are physiological signs of fear.

I want to encourage you to go within. Ask yourself…

“What are my actions doing to me emotionally?”

Are you actually afraid, or are your social media interactions driving you into a physiological fear response?

To reset your mind, focus intently within yourself and on your immediate surroundings. Remind yourself to come from a place of hope and gratitude. You can start by using some simple approaches to induce a more relaxed state.

How To Decompress During Stressful Events

So how can you shift yourself into a more relaxed state? Here are a few ways to decompress during stressful events such as a Stay-At-Home order. It all starts by focusing within yourself.

Give Your Immune System A Boost

One of the best ways to decompress is by naturally boosting your immune system. Many people take these simple tips for granted, but when you put them into action there is no denying the results! Here are a few easy ways to get started.

Be Present in Nature

One of the most overlooked ways to boost the immune system is by getting out in nature! It’s really that simple. Take a visit to your local park for some fresh air and sunlight.

Being present in nature helps you to decompress in two major ways.

First, the vitamin D you take in will give your immune system an energy boost.

And second, being consumed by natural beauty will help you ground yourself in the present moment – and away from stress. Plus, nature has its own immune system that helps us boost ours.

Nourish Your Body

Ensuring your body gets the external nourishment it needs is just one way to boost your immune system. The other way is by giving your body internal nourishment.

  • Hydrate well. Make sure you’re staying hydrated by drinking plenty of pure water.
  • Eat well. Focus on eating whole foods.
  • Sleep well. And be serious about getting enough quality sleep each night.

These small changes will go a very long way in helping you boost your immune system and make it easier to decompress during stressful events. On April 20th, I’m launching a free 5-Day At Home Quarantine Reset where I will coach you on how to…

  • Stay focused on your nutrition (even though your routine has been disrupted)
  • Balance your plate and remove some of the inflammatory foods
  • Include more fresh, whole foods into your diet
  • Decompress during these times of stress

You’ll also receive recipes, tracking sheets, and support by yours truly!

Click here to claim your seat.

Unplug, Literally!

When people tell you to unplug, they normally mean to stop staring at your electronics.

But I mean this literally. Unplug!

Turn off your WiFi router. Unplug your tech. Turn off your phone.

Many people already know that electronics can impact us emotionally by exposing us to content that makes us anxious. But they also impact us physically through radiation.

WiFi And Wellness

The wireless technology we use to communicate everyday exposes us to in electromagnetic radiation (EMR). Radios, microwaves, and even the sun’s UV rays emit EMR waves.

Energy from natural sources like the sun is good for us. But once again, too much of a good thing can cause us harm. That’s why we get sunburn when we’re out in the sun too long. Being overexposed to the sun’s rays causes damage to the DNA in our skin cells.

How is sunburn anything like EMR from our tech devices? Years ago, we didn’t know that UV radiation could lead to skin cancer. Today, we know.

Experts don’t know the full impact of newly introduced 5G radiation on our health yet, it’s still under active research.

Take some time each week to decompress and focus on wellness within by unplugging.

Reset Your Nervous System

As I always say, our bodies are intelligent machines. They want to help us stay well. We have inherent biological responses in the body that are designed to keep us alive when we’re under stress. This is called the fight or flight response.

When we enter into a state of panic, the body physically prepares us to fight or run from the stressor. Our earliest ancestors were mostly afraid of predatory animals. If they saw a tiger, they ran from it for their own safety.

But in modern times, these fight-or-flight responses typically don’t arise in response to tigers. When we panic, it can often be because of things that we can’t necessarily run from.

In this case, you’ll want to reset your nervous system. The easiest way to do this is through deep breathing. It’s simple, and can be done anywhere at any time.

The Box Breathing Approach

The Box Breathing Method is an approach to deep breathing that Navy Seals use. How does it work?

Breathe in for a count of 4 …

Hold for 4 …

Breathe out for 4 …

Hold for 4 …

Repeat this for a minute, and work your way up to longer periods of time. Focus on filling your stomach with air rather than puffing out your chest or shoulders. When breathing out, focus on pulling your belly button in towards your spine.

By doing this simple breath work, we are sending a powerful physical message through our body to tell our brain it’s okay to relax.

I’ve done this exercise with a room full of type A business professionals who spend most of their day on-edge. After 1 minute of this powerful breathing technique, the entire dynamic of the room shifts to calm.

Try it out and see how well it will work for you too.

If you found this blog helpful and want to learn more, you can find the full interview here or jump to a particular topic below.

Focus on Wellness Within

[8:46] Boost Your Immune System
[10:03] Take Precautions With WiFi
[10:40] Deep Breathing Work

Take Action Now for a Healthy Future

[14:19] Engage In Positive Relationships
[15:22] Drink Water & Eat Whole Foods
[15:41] Get Enough Sleep

You don’t have to wait for inner peace to arrive on its own. You can focus on wellness within today!

If you’re interested in customizing any of these decompression techniques for yourself, then you’ll want to be a part of my free 5-Day “At Home” Quarantine Reset where I’ll coach you on your nutrition, stress reduction, metabolism, and sleep habits. While you can’t control everything outside your home, you can control your health.

Join the reset today!

3 Simple Ways To Stop Sabotaging Your Health Goals

3 Simple Ways To Stop Sabotaging Your Health Goals

Last week, we talked about the 5 foolproof and practical tips to achieving your health goals. Sticking to a lifestyle of health and wellness can be an ambitious feat. We juggle a lot at once! We… 

Follow challenging fitness plans…  

Make nutritious meal choices… 

Maintain a healthy mindset… 

Monitor our toxic load… 

And do it all while taking care of our families and work responsibilities.  

With time, practice, coaching, and the right resources, we can all learn how to juggle these things…  

But sometimes, a wrench is occasionally thrown into the mix – something we couldn’t have planned for or expected.  

Right now, many of us are experiencing major changes in our normal routines as a result of the novel coronavirus (COVID-19) pandemic. Our gyms and yoga studios are closed, in-person social activities and faith services have come to a halt, our children are home during the day, and our work is being conducted remotely or not at all. So much unexpected change all at once can lead to a great deal of stress and impact our health goals.  

Juggling just became a whole lot more difficult. 

If you’ve dropped the ball on some of your health and wellness practices, don’t let it stay on the floor! In this blog, I’m going to tell you about 3 simple ways to stop sabotaging your health goals – no matter what life throws at you (even a pandemic).  

3 Simple Ways To Stop Sabotaging Your Health Goals 

In times of stress, it’s very easy to overlook the things that are sabotaging your health goals. Here are 3 simple ways to avoid setting yourself back.  

1. Stop Ignoring Yourself  

The most important thing that so many people forget during their health and wellness journeys is themselves. Yes, that’s right! People leave themselves out of the equation. When was the last time you turned off auto-pilot to evaluate your mindset or tune into your body’s signals?  

As you might already know if you’ve read my blog about stress, it can weaken your body’s immune system and disrupt your normal sleeping behavior. If you ignore your body’s stress signals, you are creating major limitations for yourself; you may find that you don’t have enough energy to complete your normal workouts or that you can’t get enough rest for recovery.  

Instead of ignoring your feelings and hoping they will go away on their own, acknowledge them, adapt. This will allow you to begin counteracting their negative effects through nutrition or mindfulness practices.    

Rather listen to an 8 minute video with the same information?

Use The Mind-Body Connection 

Sometimes, the best way to stop ignoring yourself is to start talking to yourself. Okay – maybe not out loud if you’re in a public place. But this pandemic has created an incredible opportunity for you to retreat and rest.. Everything that we think, feel, and believe can affect our body’s biological health. This is called the mind-body connection. In this way, speaking negatively to ourselves can have a negative biological impact. 

Instead, take full advantage of the way that your brain and body share a common chemical language by encouraging yourself to take an optimistic outlook mentally. This will foster energy from inside to reclaim your physical health. I’ve worked with many clients over the years to improve their mindsets and help them reach their visions of health and wellness using this approach. 

Make Time For Wellness 

When you’re focused on everything you can’t control, it is easy to forget the one thing that you can control: yourself.  

For many around the world, we now have Stay-At-Home orders (or at least recommendations for social distancing). You can spend that extra time that you would otherwise by commuting or working and watch that TV series you’ve been meaning to watch. But after a few days of missing your regular exercise, your body will begin to express its needs to you. You may start to feel sluggish or tense. Don’t ignore it.  

Here are a couple tips to make time for wellness (especially during this season): 

Take Supplements Every Single Day 

Take supplements everyday. Make it part of your routine, just like your morning cup of coffee. If you need help figuring out what your body needs, I can help direct you.  

Eat Whole Foods. Use the time you would be commuting to cook your meals at home. You’ve been gifted this large amount of time to focus on you. 

Implement More Movement 

Implement more movement into your daily schedule. If you typically walk or bike to work and now you have been told not to commute in, this is something you don’t have control over. If you normally go to the gym before or after work and it’s now closed, the same is true. Try walking up and down your stairs if the weather is bad. See how many times you can climb them! Have your kids or spouse join you as you “climb the mountain”. Access tons of at-home workouts (many of which have been made free due to COVID-19). Take your conference calls on a walk (Zoom is available on mobile).  

Spend Time In Nature 

Get outside and spend time in nature. Lately, I’ve been focused on getting outside and in some sunlight. It’s amazing the healing properties that nature has. In fact, it boosts your immune system for up to 30 days. Take a walk or bike ride outside during the time you would normally be commuting to work. Your body will thank you.  

Focus On Your Mindset 

Meditate, breathe, and pray. Calm the nervous system by introducing rhythmic breathing and focusing on what the Lord is teaching you in this season.  

“Do not be anxious about anything, but in everything by prayer and supplication with thanksgiving let your requests be made known to God. And the peace of God, which surpasses all understanding, will guard your hearts and your minds in Christ Jesus.” – Phillippians 4:6-7 

No matter what life throws at you, you can always make time to take care of yourself. Energy is always present – don’t sabotage your wellness by letting it go to waste!  

2. Avoid Comparing Yourself To Others 

In times of uncertainty, many people turn to health and wellness experts on social media to see what they are doing to stay on track. They start comparing their own  workouts, meal plans, sleep schedule, or supplements to those of others; however, this could sabotage your path to wellness. 

How? Well comparison isn’t just the thief of joy; it can also be a major roadblock to reaching your wellness goals because what works for others, isn’t going to work the same way for you. One approach can bring phenomenal results for one person, while the same exact approach may not work at all on the next person. This is true particularly in regard to nutrition.  

Not convinced? Let’s talk about exactly why comparing yourself to others is not a beneficial use of your time and energy… 

Understand We Are All Built Differently 

When it comes to everything from our muscle fibers and nutritional needs to our stressors and preferences, we are all different. This is why abiding by a one-size-fits-all plan will eventually lead you to a dead end.  

Believe me! I’ve tried them all.  

The truth is, we don’t all have the same genetics, body composition, environment, or disease processes. Because of this, building a health plan is a lot like cooking from a recipe. To make the best meal, you don’t always follow the recipe exactly to a “T”. Instead, the ingredients need to be adjusted to satisfy whoever you’re serving.  

You wouldn’t give your lactose-intolerant friend your smoothie recipe that includes yogurt. No matter how delicious it is to you, it would cause them major discomfort. Instead, you substitute yogurt for something their body can easily digest, like almond milk. 

The same is true when it comes to following a wellness plan. You don’t need an expert’s meal plan filled with a variety of boxed foods; their workout plan also may not be right for your body. These things will not serve you to the fullest capacity. In fact, it might even do more harm than good. 

Instead, stop sabotaging your health goals by focusing on your own personalized approach to wellness. 

3. Don’t Push Off Your Priorities 

Now, breaking free of the comparison trap to focus on yourself doesn’t mean that you have to walk down your path to wellness all on your own! In fact, you should do your best to surround yourself with others that will hold you accountable.  

Why is accountability so important? It is one of the most essential ways to help us avoid pushing off our health priorities.  

When we set SMART goals for ourselves (check out #1 on last month’s blog post for how to set SMART goals!) and then life throws something unexpected our way, it is only natural for us to want to postpone our initial timeline for reaching that goal. Sometimes, this can’t be helped. But other times, we just need a friendly reminder to prioritize what is most important: our wellness. 

“Be stubborn about your goals, and flexible about your methods” 

Sticking to your priorities doesn’t mean that you have to carry out the plan exactly as you initially intended. But it does mean getting them done – one way or another. Releasing yourself from an all-or-nothing mentality will ensure you’re not stagnant in your progress towards wellness.     

Creating Accountability 

It is harder to let ourselves down when we know others are rooting for us too.  

If you are having trouble finding others to foster accountability with in-person because of social-distancing or other circumstances, there are several other approaches you can take. For example, you can start a virtual accountability group with family or friends online with daily, weekly, or monthly check-ins. 

Another great way to stay accountable is through having a health and wellness expert like myself coach you through your journey. I found this to be incredibly useful in my own journey, and that is why I am so excited to be a source of accountability for others like you. It makes all the difference. 

I don’t say this to scare you, but COVID-19 won’t be the last illness that sweeps the world. Are you ready to step up and take care of your body, so you don’t have to worry about the next pandemic coming around (at least as much)? Fill out a discovery call form here if you’re ready to talk more with me about holding yourself accountable to your health goals and protecting your future. 

P.S. Over the last couple days, I’ve been posting a lot of COVID-19 related things on my social media accounts to reduce stress and improve your immune system. Are you following me? 

5 Foolproof And Practical Tips to Achieving Your Health Goals

5 Foolproof And Practical Tips to Achieving Your Health Goals

What comes to mind when you think about your picture-perfect image of health?

Do you picture a specific person?

Maybe an authority in the health and wellness community comes to mind. When we start our fitness journeys, many of us look to others who already have what we want for direction. We think… “If I can just do exactly what she does, then I’ll look and feel like she does too.”

Like a recipe, we start cooking up that picture-perfect image of health. We add each ingredient and follow each step exactly as the “recipe” calls for.

But, after a few months of hard work, we find that our results are lacking. Our image of health still doesn’t compare to that of our idols. We wonder…

  • Did I add too much of one ingredient by accident?
  • Did I make a mistake?
  • What am I forgetting?

Before we get into my 5 practical tips to achieving your health goals, we need to look at what the original diet looked like and why returning to the original diet can help you to reach those goals…

The Original Diet Was A Flexible One

Our ancestors likely got their food through hunting or foraging. They didn’t have grocery stores with a variety of food options year-round. With changing seasons, the types of food available to them changed. Our natural eating patterns are meant to change depending on our environment and our body’s needs.

Processed foods and foods sprayed with poisons and pesticides weren’t on the menu for our earliest relatives either. The original diet consisted of eating patterns that revolved around things found in nature.

Fad Diets

Today, all the latest fad diets promise tremendous results for anyone who can stick to a strict set of rules-all the time, no matter what season it is, or what our body truly needs at any given moment. This can easily set anyone up for failure.

We were created to eat intelligently. It is the imbalance in our bodies when these diets do not give us what we actually need that has brought about cravings and the desire to eat foods that were not originally even meant to be eaten. While some people may adjust to digesting the altered foods of our modern society, others might benefit from eliminating foods that cannot be naturally processed or cause inflammation.

Fad diets do not consider the individual. How can we expect keto, paleo, or low carb to be the answer for everyone if we are all built differently?

Keeping An Open Mind Towards “Fad Diets”

Instead of treating fad diets like a religion, I approach them with an open mind. I try to understand what goes on in someone’s body when they alter their nutrition in a certain way, and make adjustments that are in-line with their natural needs.

Instead of subscribing to a particular diet, opt for the customization and flexibility you need to maximize your results and keep doing so overtime.

5 Practical Tips to Achieving Your Health Goals

Now that you understand why focusing on your unique biology is important for getting the most out of your health and wellness plans, let’s talk about these 5 practical tips to achieving your health goals.

“Success is the maximum utilization of the ability you have”

-Zig Ziglar

1. Get Crystal Clear on Your Goals by Making Them SMART

If you are not sure exactly what you want then you will never get it. What do I mean by getting clear with your goals?

They must be SMART – Specific, Measurable, Attainable, Realistic, and Time-bound.

More importantly, they must be SMART for you. Your goals may change overtime, but for now, start SMART where you are.

This time, when you think of your picture-perfect image of health, imagine the best possible version of yourself. How does this version of you feel? What do you look like? How far into the future will it be before you get there?

Remember to be realistic and specific to you.

2. Understand and State Your “Why”

If you were going shopping for a new outfit for an important business meeting, would you just buy the first thing you saw in the window displayed on the manikin? Even if the outfit looks great in the display, it might not look the same way once you try it on.

You need to have a goal in mind for what that new outfit is going to achieve. If the outfit on display is too flashy or too dull for the goal, it might hurt your chances for reaching that goal. So, you wouldn’t just go ahead and buy it anyway.

Think about your wellness plans the same way. Don’t just purchase a meal plan for the sake of purchasing a meal plan. Figure out what your BIG motivator is. Are you wanting to get healthy or to lose weight? Why is it important for you to get healthy or lose weight? Why is that meal plan so important for reaching those goals?

Once you figure out your “why,” you’ll be more prepared to customize a flexible plan that fits you and your specific needs. Without your “why”, you risk wasting your time on a plan that is miss-matched with your intentions.

3. Set Yourself Up To Take Action

Next, you need to set yourself up to take action. Are you a doer or a sayer? I have phone calls with sayers almost every single day. I want to talk to the doers.

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The doers are the ones who are ready to take action toward weight loss, nutrition, fitness, and shifting their mindset so they can live their best life. If you dabble, you will only get mediocre results.

Stop and ask yourself, “are my words embodying my own truth, or someone else’s?”

Already set your SMART goals and identified your “why”, but you are stuck in taking action? Then it’s time to consider if you are using your unique strengths to their fullest capacity.

You can be a doer in many ways. You don’t have to do a workout at the same time as someone else. If you have more energy in the mornings, get your fitness in before work. If you have more energy after dinner, get in a bike ride with the family in the evenings.

Leverage your unique strengths and preferences to take action.

4. Take Clear Assessments of Your Results

Think back to item number one when I said you need SMART goals. My question for you here is… How are you measuring your progress? Are you measuring weight loss in inches or body fat percentage? Are you doing blood tests or other lab testing to see if you got rid of some of the pathogens that could be causing you pain, gas, bloating, or diarrhea?

When we set goals, we must clearly assess the results to know if we are on the path to success.

The way you measure your improvements may be very different from how someone else measures theirs. That is totally okay. But the most inaccurate form of measurement comes when we compare our progress to that of others. This will not give you a clear assessment of yourself. Your journey is your own.

5. Be Ready to Change Your Routine

If you are giving it everything you’ve got and you are still not getting the results you want, then it’s time to change up the routine until you find what works. Everyone’s body is unique, and we are designed to adapt and change with the seasons. You must find what works for you and continue to listen to your body as your environment and needs shift over time.

Changing routine isn’t always easy.

But it becomes easier once we realize that many of the routines we follow do not actually serve us. Once we break free of routines that don’t serve us, we can open up to a healthy life that serves our greatest wellness potential.

Making a Serious Commitment to Yourself

Shift happens when you make a serious commitment to yourself. We shift when the pain of remaining the same becomes greater than the discomfort change initially brings.

So let me ask you… What is one thing in your life you can use right now as leverage to facilitate change?

Are you having pain in your legs and knees because of your weight? Are you feeling a lack of strength because of poor nutrition? Is your doctor warning you about diabetes or other disease processes that may arise if you don’t start eating right and exercising more?

Change starts with a decision. The outcome you receive follows the choice you make.

A one-size-fits-all fitness plan acts as a temporary Band-Aid for the things your body and soul actually need. There is irreplaceable value in working with someone like myself who understands the science behind creating a unique plan for a person, including nutrition, exercise, stress reduction techniques, supplements, toxin removal, and the ability to shift mindset.

That’s exactly why I do what I do!

I help people change their lives every day through this process.

You don’t have to idolize the lives of those you see online. You don’t even have to ask for their workouts and meal plans. Just get clear on what you want, find the leverage to change, take action, and tweak things along the way.

Start with the five steps I outlined and let me know how you do. If you’re ready to have a mentor who prioritizes you and your personal journey to wellness, fill out a discovery call form here. I’ve had years of experience identifying personalized approaches to wellness for others, and I’ll be so happy to do the same with you.

How Weight Loss Challenges Lead to Toxin Overload

How Weight Loss Challenges Lead to Toxin Overload

Obesity is at an all-time high – varying between 30-40% of adults in the United States being obese. So many people are struggling to feel better in their bodies. They even say they’re “willing to try anything to lose the weight”. As a result, they sign up for these unfounded weight loss challenges. And many of these weight loss challenges lead to toxin overload and prevent fat loss

When it comes to sustainable fat loss, healthy eating and exercise are a necessary part of the equation. If you feel like you’ve tried everything (including healthy eating and exercise) and you’re still at a standstill, I have one question for you… Have you thought about your toxic load? 

In this blog, I’m sharing how weight loss challenges lead to toxin overload and prevent you from sustaining fat loss. 

What is Toxic Load? 

So, what is a toxic load? Toxins are impossible to avoid. They are unnatural chemicals that are everywhere we look. We live in them every day. We wear them in our clothing and in the products we put on our skin. Without realizing it, we even eat these toxins. 

They contaminate water, soil, and even organic farms where we grow food. When we raise animals to eat, we also expose them to toxins and stressful living conditions. This leads to toxins and stress in our bodies when we consume them.  

The seriousness goes even beyond the things we’ve purposefully altered. It is impacting animals in the wild. We damage wild animals with toxins when we feed them by mistake. They rummage through garbage cans to fill up on goodies we leave behind. In the ocean, they fill up on plastic that didn’t make it to the recycling bin. When we study these animals, they are filled with high levels of the same toxins we’re exposed to on a daily basis. If we consume these animals, even from the wild, we are still getting exposed.  

Why do I tell you this? I want you to understand that toxins are unavoidable. We all have some amount of toxins in our bodies. This is your toxic load. Now that you know, the best thing to do is lower your exposure to those toxins. 

Why Does Toxin Overload Matter for Weight Loss?  

When toxins are at high levels in your body, they will quickly bring an unwanted plateau in your health. Toxin overload prevents even the most determined person from reaching their desired level of fitness and fat loss.  

We try to go on a walk during our lunch break, but have trouble breathing because of unbearable allergies… 

When we finally have a night open to try that ZumbaTM class, we’re  sore for weeks after because our joints can’t keep up with our rhythm…  

We want to make a healthy meal full of whole foods for our families, but we are so tired by 6pm that ordering takeout seems like the only option. 

Many people don’t know that allergies, joint pain, and exhaustion – which already weigh us down everyday – are related to toxin overload. It has been clearly documented in scientific literature that environmental toxins are linked to chronic fatigue, fibromyalgia, ADD, diabetes, allergies, and so much more.  

Decreasing toxin exposure is the first step to clearing these all too common set-backs from your path to wellness. What would having that kind of freedom help you achieve? 

If you’re ready to decrease the amount of toxins in your daily life, then let me tell you one of the most important things to avoid: weight loss challenges

How Weight Loss Challenges Lead to Toxin Overload 

As you hear me say often, the body is a very intelligent piece of machinery. It tries to naturally get rid of toxins through our poop, sweat, breath, and urine. But so many people live their lives every day constipated, working sedentary jobs, and getting very little water intake. What do you imagine that does to the body’s natural detox pathways? I imagine we either use them or lose them.  

When our detox pathways are closed (or “sludgy” as I like to say), our body is not given the chance to rid of toxins naturally. The body has to find another way to stop them from harming us. 

So, what does this have to do with fat? When the body can’t detox, it stores toxins in our fat instead so they won’t burden our organs. That means fat is actually a protector when it comes to toxic overload on the body.   

This is how weight loss challenges lead to toxin overload… When people do extreme weight loss challenges, they aren’t just signing up for fast fat loss. They are also signing up to overflow toxins into their organs. This is why one of the first things I do with every client I meet is help them understand detox and take them through it rather than focus on the weight loss first. Weight loss becomes a side effect of detoxification, which is many times a root of excess body fat.  

6 Ways to Detox Your Internal and External Environments 

So let’s talk about some of the ways you can begin to detox your internal and external environments.  

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Food is only half the battle when it comes to Fat Loss…

Posted by Chelsie Ward on Thursday, February 27, 2020

1. Eat Antioxidant Foods 

Even though some of the foods we eat can expose us to toxins, the right foods will have the opposite effect. Focusing on foods that naturally detox the body (antioxidant foods like leafy greens, beets, and grapefruit) is a simple way to get started. If we take more detoxing nutrients in, we can naturally let more toxins out. Thus helping you reach a healthier body weight.  

2. Herbal Support

Next, try adding extra herbs into your diet. Herbal teas like dandelion root can help you cleanse and detox the body on a regular basis. You can find dandelion root herbal tea on Amazon here.  

When someone has trouble opening certain pathways that need a little push, I also like using personalized detox formulas based on that person’s specific needs. Interested in learning more? Let’s chat about it! 

3. Mental & Emotional Healing 

Detox is more than just a physical experience… It is also a mental and emotional one.  

Emotional release takes place when a person begins to realize the reasons for their pain and suffering. They then begin to choose and create new patterns by releasing old belief patterns that are no longer serving them. 

Some people are more open to this process than others. For those who are open to the emotional aspects of healing, the benefits will be clear. Afterall, everything we feel and think impacts our physical being.  

4. Clean Up Your Skin Care 

Did you know that your skin is your body’s largest organ? It is also like a large sponge when it comes to the things in the environment – absorbing everything we put on it. One of the best things you can do is make sure the things you use daily on your skin are clean. They should be free from carcinogens, hormone disruptors, and other toxins that lead to disease in the body. I use clean products for bathing like castile soap. I’ve also recently partnered with wonderful line that has EWG certified skin care products that give amazing results.  

5. Get in a No-Stress Sweat 

Of course, exercise is a great way to break a sweat; however, one of my favorite ways to sweat is with my infrared sauna. Infrared rays penetrate your core, sending internal heat to your body which often only receives external heat. This targets the release of toxins, which has a different impact on the body as a whole. Plus, it’s a great way to relax and get in a no-stress sweat! 

6. Understand Your Physiology 

When our immune system gets bogged down with toxic burden, it suffers. In turn, it impacts our organs negatively. Everyone is different in the way they respond to these stressors. So the stress on the body, along with the toxic burden, can then lead to bigger issues within.  

Taking a look at your internal environment through functional lab tests on a regular basis can help you determine where the body is being impacted so you can detox those areas specifically.  

For these tests, you’ll need to partner with a medical professional like myself to look at the health of your gut, hormones, and potentially food and environmental sensitivities. You can also test sources of inflammation, the health of your liver, and the impact of oxidative stress (AKA stress related to toxic overload) on the body.  

Bottom Line: Food is Only Half the Battle When It Comes to Weight Loss 

Bottom line is this… Our obesity epidemic is not only getting worse because of the foods we are consuming. That is only half the battle. Our environment is filled with chemicals. And more and more chemicals are being dumped into our environment every year. Many people will not lose weight or resolve their medical problems because they have damaged their bodies with toxic burden. If you’ve tried everything and your weight won’t budge, you may be dealing with more of an issue than what’s on your plate.  

If that’s you, I have created something with you in mind. My “Jumpstart Your Health” Program is back, and we’re doing something new. If you’ve been around for any length of time, you probably figured out that I don’t talk about weight loss often. There are usually other root cause factors that we need to fix that will actually correct most weight and metabolism issues.

In this 90 day program, we’re diving head first into reaching your goals of sustainable weight loss. When we start to correct some of the issues we discuss in this blog, you’ll start to see your body respond the way it should.  

Choose to invest in yourself. You’re the only one who can. 

Learn more about this program today!