ZzZzZ...Are You Getting Enough Sleep?

Is there any better feeling than waking up from a restful night's sleep feeling relaxed, refreshed and ready to take on the day? Can you remember the last time you felt that way or has sleep escaped you?

Problem: There are too many things to do and not enough hours in the day to get it all done.

Solution: Make a list of things you need to during the week so you won't be bombarded with 101 chores last minute. Tackling your to-do list task by task makes it manageable and knowing you can wait til tomorrow to do something means you won't have to borrow time from your sleep hours. Additionally, having things written down helps you stop racing thoughts (that can keep you awake) in their tracks.

Problem: I don't feel tired at night.

Solution:  Try coming up with a bedtime ritual that might help your body and mind settle down and get ready to sleep. Try shutting off your computer, e-readers or cell phones about an hour before bed. Studies show the light from such devices can trick your brain into thinking it's daytime. Take a warm bath and sip a cup of herbal (caffeine free!) tea. Follow the same ritual every night and try to go to bed at the same time every night.

Problem: I go to bed late and sleep in on the weekends and have trouble falling asleep on Monday's!

Solution: Wake up at the same time everyday even if you don't have to work or go to school. If sleeping in on the weekends is your "treat" for surviving the week, consider coming up with a new treat for yourself. During the early hours that you would normally be snoozing enjoy the quiet time with a warm cup of tea; meditate; read a book and enjoy the peacefulness of the morning.

Sleep is essential for our well being. It regulates hormones, helps control appetite and boosts your immune system just to name a few benefits. Lack of sleep can have a serious negative effect so start trying to get your 7-8 hours tonight! You will be glad you did tomorrow morning!

2016 Resolutions? 3 Ways To Help You Accomplish Them!

2016 is here and with a New Year often comes resolutions. Roughly 50% of Americans make resolutions like lose weight, quit smoking, eat healthier. The new year is a proverbial clean slate, a chance for us to to start fresh and right all the wrongs we've made in the past. We are inspired, motivated and dedicated on January 1 and NOTHING is going to stand in our way! It's a great feeling to be so inspired, full of gusto and determination!!

If only inspiration, gusto and determination lasted as long as we expected it too. Unfortunately, for most of us saying you are going to achieve a goal is a lot easier than actually doing it. But we want to help you achieve the goals you set for yourself in 2016 because no matter what goal you set, it is attainable and more importantly you are worth it.

Step One: Be specific about what you want to accomplish. Instead of "pick up a new hobby" think specifically about which new hobby you want to pick up. Do you want to learn to knit or sail? They're both hobbies but they're vastly different. Instead of "get healthy" consider what "healthy" means to you. Do you want to lose weight? Gain muscle? Eat less fast food? Eat more vegetables? Try to be as specific as possible about what you hope to achieve and when you do write it down.

Step 2: Figure out your "why". Once you've figured out what you want to do think about why you want it. Motivation can be fleeting especially when the goal we want to achieve is going to take some time.  It can be hard to remember that we want to lose 10 pounds when we're being stared down by the glazed donuts on the break room table. But if you can think to yourself "I want to lose 10 pounds to keep up with my kids at the park" those donuts will seem a lot less tempting and you'll be able to stay on track to achieving your goal. We should mention that there can be more than one reason why! In fact, the longer your list of reasons why the more likely you are to stay the course.

*Helpful tip: write down your goal and your why on an index card that you can keep in your wallet and refer back to often. Seeing the goal you set for yourself and remembering why you want to accomplish it can help keep you on the right path in moments of weakness. 

Step 3: Create your plan. So now you've figured out what you want to accomplish and you know why you want to accomplish it you'll need to think about how you're going to do it. Most goals will require some planning and you may need to break your big-goal into several mini-goals. For example, if you want to run a marathon but can't remember the last time you laced up your Nike's you might start by downloading the C25K app. 26.2 miles can be an overwhelming task to think about but 3.1 is definitely within reach! Not to mention, crossing the finish line of your first 5K will feel GREAT and provide the motivation you need to keep you going.


Don't forget to forgive yourself for bumps and slips along the way. You're only human and you're bound to fall but you don't have to stay down! Pick yourself up, dust yourself off and start fresh tomorrow. When the ball drops on January 1, 2017 you will not be celebrating just a new year but also a new YOU! :)