10 Ways To Be A Happier Person

1. Think Positive thoughts, the more negative thoughts you think the more you invite negative thoughts into your head.

2. Focus on the good things in your life.

3. Pay attention to that beautiful sunset ,how pretty the lights of the city are or the silence of the calm country city.

4. Do more of what you love, you have a choice every single day to do something that will make you happy. Do it!

5. Move on from your past. Your past is just a story, don’t let it define who you are. You will only continue to live in the past if you don’t move on.

6. Have achievable goals, focus on one goal until you achieve it.

7. Surround yourself with people that support you, Nobody likes being surrounded by negativity .

8. Take time for yourself, everyone needs time to relax and recharge. Whether its listening to your favorite song, baking, taking a nap, dancing, taking a long shower and lathering up in lotion. Whatever it is you enjoy, Do it!

9. Help other people and don’t except anything in return. It feels great to help other people.

10. Take deep breathes, Deep breathing is a built in stress reliever.

Disclaimer: I am not a doctor or licensed dietitian. Please contact your physician to make sure this is right for you. I also do not have any affiliations with the link provided

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tips and tricks to Help You Quit Smoking cigarettes

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1. Have a reason to quit, once you find a reason keep that reason in your head every time you doubt quitting remember your reason.

2. Quit cold turkey, every single puff you take is like taking a step back. and every single minute you don’t is like taking a step forward into non smoking land. think of nicotine as a drug, just like heroin and morphine, smoking cigarettes triggers the release of addictive “feel-good” brain chemicals . Every puff you take makes you more addicted, so just quit! It will suck for the first few days. but just think how you will never have to go through that again and you will no longer be a slave to the cigarette company.

3.Suck it up

4.Each craving should only last 3 to 5 minutes, so find something to occupy your time. ex) Eat healthy food, exercise, do hand stands, do yoga, Clean your house, Clean your car, Do laundry, Study, Meditate, find a new hobby, call family or friends etc..

5.Drink more water

6.Sleep more

7. calculate your savings with cool apps on your smart phone. Some include how much time and money you save along with how many cigarettes you haven’t smoked and how many days it has been since the last time you puffed.Some have chat rooms and games to help occupy you during  cravings, most have rewards for random events like 1 week, 50 cigarettes not smoked, $100 saved along with the health benefits that come along with quitting etc… seeing these things really helps put things into perspective

8. put a pencil or pen between your fingers if your having trouble occupying your fingers.

9.  Take deep breaths of Clean air!

10.Look up the health risk of smoking.

11. avoid alcohol or other things that trigger cravings. One of mine was driving, I went to the drive in movies a lot. I don’t do that as much any more, but there’s no need to. You can go to the regular movies.

12. Its common to relapse. Don’t give up. Try and try again. Just remember every time you do you have to go through those first few days again.

13. Choose something to reward yourself with all the money you’ll be saving.

14. Try a vapor pen with low levels of nicotine if you really want to just ease down on the smoking process instead of quitting cold turkey these will help with the nicotine craving without all the other chemicals in cigarettes. but remember that’s just trading a habit for a habit so you will have another habit to tackle later.

Disclaimer: I am not a doctor or licensed dietitian. Please contact your physician to make sure this is right for you. I also do not have any affiliations with the link provided

What is the best way to lose weight?

I hear this question all the time in the fitness world. Honestly there is no one specific “best way” to loose weight. Each client will respond differently to a training program, however I think the basic principles you need to include during a weight loss program are cardio + resistance + nutrition + Sleep . A combination of these four things creates a fat burning machine. Cardio gets your heart rate up and helps you burn more calories. Resistance and or strength training helps you gain muscle, more muscle leads to greater caloric expenditure during everyday activities. Nutrition is the key factor when it comes to weight loss because the number one rule for weight loss is to have a calorie deficit, simply meaning to use more calories in a day then you consume. When you combine these four basic fitness techniques you should see great results.

Disclaimer: I am not a doctor or licensed dietitian. Please contact your physician to make sure this is right for you. I also do not have any affiliations with the link provided

My Basic grocery list

Produce:

-Organic Sweet Potatoes / Yams  / White Potatoes

– Organic apples

-Pineapple

-Bananas

-Bolt House Arabic Coffee

-Bolt House Carrot Juice

-Organic Carrots

-Organic Broccoli

-Organic cauliflower

-Organic kale / spinach

-Organic Brussel Sprouts

-Lemons

-Garlic

-Onion

-Rolled oats

-Flax Seed

Dairy:

-Free range Eggs

-Milk

-Greek yogurt

Grains:

-WHOLE GRAIN English muffins

-Tortillas

-Whole Grain Pasta

-Whole Grain bread

Meat:

-Free Range chicken breast

-Free Range turkey breast

-Free Range Beef

Frozen Food:

-Organic Frozen Fruit

-Organic Frozen Veggies

Condiments:

-Free range Chicken Broth

-Organic Peanut Butter

-Natural jam

-Natural Pasta Sauce

cheats and sweats:

-Brown Sugar

-Oreos

-Cereal

-Pop chips

Disclaimer: I am not a doctor or licensed dietitian. Please contact your physician to make sure this is right for you. I also do not have any affiliations with the link provided.