I’m very grateful we have space in our home to create a workout room. However, the room we use for it is also my home office. While it’s a significant upgrade from working out in the living room, I still had to make adjustments to share the space. From storage bins, to equipment that doubles as decor, I had to get a bit creative. If you’re like me and you have a small space to use as your workout room, I have found a few space-saving home gym musts. This way you’ll have everything you need without taking up much space.

Yoga Mat Rack

I love the look of this rack because you get to show off your pretty yoga mats in an elegant way. By hanging it up, you allow for more room on the floor to use as needed. This one has a 3-rack and 5-rack option so there is plenty of room to hang your yoga mats.

Yoga Mat

If you have a yoga mat rack, it only makes sense you have a yoga mat. There are plenty of yoga mats to choose from but I love this one from Alo because pink is my favorite and a cute yoga mat is a weakness of mine.

Bench

While a bench does take up some space, what I love about this one is that it’s multi-functional. You can use it as a step-up or to work out your upper body by adjusting it as needed. Plus, it does fold quite nicely where you can stand it up against a wall or in a closet.

Resistance Bands

These are a great alternative to dumbbells if you don’t have the space for them. Plus, they’re so lightweight and easy to carry you could take them anywhere with you.

Booty Bands

While their name makes it sound like they’re only for the booty, these can actually give you a great upper body burn. I love these ones from Tone It Up because it has different resistance so you feel that extra challenge when needed.

Dumbbell Set

I like this dumbbell set because it makes it easy to store away while taking up minimal space. Plus, there’s a variety of weights so you can use them based on the exercise you’re performing. 

Bala Power Ring

I recently got this 10lbs Bala Power Ring and it is great to perform different exercises. From deadlifts to shoulder presses and ab work, there’s so many options. Plus, it looks so pretty you can use it as pretty decor. Just be mindful of its weight so preferably keep it on the ground.

Bala Ankle Weights

You can wear these on your ankles or arms and get an amazing burn. Plus, they’re small enough where you can store them away easily. 

Pull Up Bar

I personally cannot do a pull up (really hoping to at some point though!) but I love this pull up bar that you hang on your door. This saves up space on your floor and allows for amazing upper body exercises!

I hope you found these space-saving home gym musts helpful. I know how important it is to work out at home now more than ever and having a dedicated space to work out is so beneficial. However, we don’t always have the room needed to create our own home gym so these space-saving home gym musts come in handy. Let’s stay active!

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I’m a firm believer that cute workout clothes make your workout even better. I don’t know what it is but it truly motivates me to crush my workout. Probably something to do with the “look good, feel good” mindset. Either way, Barre is my favorite workout and I find that it gives me the opportunity to wear some of the cutest outfits. They’re feminine, stylish, and look good in and out of the studio. Just in case you’re in a shopping mood, I’ve rounded up the best Barre activewear to look and feel good below.

Tops

Barre is a low impact workout. While you’re welcome to wear heavy support bras, you can easily get away with light and medium support. Below I’m sharing a few sports bras, long sleeve shirts, and tops to rock during your next Barre class.

Bottoms

Comfy and squat proof bottoms are a must for Barre workouts. After all, you will be in a wide second plié for a while and you don’t want see-through leggings. I’ve put together the cutest the leggings that are comfy and squat proof. The best Barre activewear is here for you!

Socks

Grippy socks are essential for Barre workouts. However, that doesn’t mean you can’t make it cute. In fact, I’ve found that Barre socks are absolutely adorable. Below I’m sharing the best socks for your Barre classes that are not only functional, but adorable.

I hope you found this list of the best Barre activewear to look and feel good helpful! Let me know what you love to wear for your Barre workouts or any workout in general. I could always use some retail therapy!

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2021 is just around the corner and it’s crazy to think how quickly (yet slowly) time went by this year. It’s safe to say 2020 wasn’t exactly what we all envisioned. Perhaps you created a 2020 vision board that ended up being anything but what you manifested. It’s okay though, no one could’ve told us what 2020 had in store for us. I do hope you got to make at least one of your vision board items a reality. After all, despite the weird year 2020 has been not all hope is lost. We’ve seen lots of positive things happen and I think it’s always important to focus on positivity and gratitude. But anyway, enough about 2020. Let’s focus on this guide to creating a vision board for the life of your dreams in 2021. 

Think About What You Want

In order to create a vision board, you must first think about what you want to envision and manifest. Whether that’s a house, a car, a new job, a business idea or something else, make a list of what you’d like to add to your board. Be clear about what you want though. And yes, the sky is the limit but also be a little realistic. Maybe you’d love to get a dog but you don’t live in a pet-friendly apartment and your lease won’t be up any time soon. Or you can always put it on your vision board as something for a longer-term future. Up to you!

Find What You Want

The next step is to find images of what you want. Whether that’s on Pinterest, magazines, or even a Google image search you’ll need to find images to represent what you want to envision. If your dream home has a pool, find an image of a house with a pool you like. If you dream car is a specific make and model, find a picture of that. You get the gist but the goal is to make it as close as you can to what you want. That way you’ll envision and manifest exactly what you’re looking for.

Grab a Board and All Supplies

The goal for this vision board is to be somewhere visible. You’ll need this as a reminder to go after the life of your dreams. Grab a board you can hang somewhere visible and prepare it by putting together all the images you gathered above. I personally have a board I reuse every year because I can easily swap the pictures with the new ones but you do you boo!

Keep an Open Mind 

Throughout the years of making vision boards I’ve learned it’s important to keep an open mind. What you put on that vision board might get delayed (hello 2020!). This year I wanted to host a Christmas party with my family and travel to many places but 2020 had other plans. That’s okay though, there’s no reason why it can’t be part of my 2021 vision board. Also, how you originally envisioned something looking may not be the final result. That is okay! You’ll get exactly what you need, though. 

Trust the Process

Now the last step is to simply trust the process. You’ve done the work. You’ve manifested and envisioned your dream life and now it’s time to let the universe do its thing. Believe in yourself and believe that it will all work out for you.

I hope this guide to creating a vision board for the life of your dreams got you motivated to start. You’ve got all the tools to create the life you want and I truly believe in you. Now it’s time for you to believe in yourself and ask for what you deserve. Happy vision board crafting. May all your manifestations come true!

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Do you ever feel like no matter how badly you want to join a workout challenge you just can’t stick to it? Maybe you start but after a day or two life gets in the way and you struggle to keep up with it. Or maybe committing to it is very difficult so you don’t even start. Whatever the reason may be, I’m here to help. I’ve done quite a few workout challenges myself and I’ve completed all of them. Now, this isn’t to say it wasn’t challenging. I mean, at the end of the day it’s called a “challenge” for a reason. However, I’ve learned a few things along the way and I want to share with you how to stick to a workout challenge and crush your goals. 

Leave the Pressure Behind

First and foremost, don’t pressure yourself. If you force yourself to do something, you’re more likely to not want to do it. Yes, it’s great you want to complete a challenge and yes, it’s great you’re setting yourself that goal but don’t force it. Tell yourself this is something you’re trying to accomplish because you want to and because it feels good. Not because you have to. Once you leave that pressure aside, you’re already getting in the best mindset to accomplish a workout challenge.

Choose a Challenge You’ll Be Excited About

It’s easy for us to sign up for a challenge without really thinking about it. However, I encourage you to sign up for a challenge you’re actually excited about. Even if you’re not 110% in, at least a bit of excitement will take you further along. There’s no point trying to do a workout challenge you’re going to dread instead of being excited about it. So choose wisely!

Find Accountability Buddies

I’ve said it before and will say it over and over again but accountability buddies will be life-changing. Find a friend or a stranger that will quickly become a friend (trust me on this) and ask them to be your accountability buddy. I met most of my closest friends through Tone it Up challenges when they became my accountability buddies. Fast-forward to today and they’re some of the people in my life I can count on for everything. Perhaps the workout challenge you’re doing has a social media hashtag or you can find a list of other participants somewhere. Just find people who are doing the same challenge and work together to hold each other accountable.

Set Yourself a Reward 

Hear me out. We’re all more likely to do something when we know we’re getting a reward at the end. Maybe it’s buying yourself something or treating yourself to a spa day. Whatever reward you can think of that will motivate you, choose that. Write it out or maybe put a sticky note near where you work out so you have a reminder of something to look forward to. 

Plan Challenge Check-Ins

Schedule check-ins with yourself or your accountability buddies. Let’s say you’re doing a 30-day challenge. Try checking in every 10 days or even more often if you need to. Use these check-ins to evaluate how you’re feeling, what’s motivating you or what may be affecting your motivation, and make sure to write down any progress you’ve made. It’ll be helpful to come back to it throughout the challenge and other check-ins to really see your progress along the way.

There you have it. Those are my tips for how to stick to a workout challenge. Just remember you don’t need a new month or a new week to start a challenge. And most importantly, remember that it’s called a challenge for a reason. After all, if it doesn’t challenge you it doesn’t change you. Now go on and find the challenge that’s best for you. Tell me in the comments below what you’re planning on doing as I’d love to cheer you on!

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Every first of the month I like to sit down and think about my intentions for that month. I write them down and keep them somewhere visible during that month to ensure I’m keeping up with my intentions. Being fully transparent, I don’t always accomplish all of my intentions so the first thing I do when setting intentions for the following month is to go through the ones from the previous month. If there’s a few that I can move up to the following month I will. I’m trying to practice giving myself some grace and understanding that it’s okay if not everything gets accomplished at once. All of this is to say that if you find you couldn’t go through with all intentions, it’s okay! And now I’m going to walk you through the ultimate guide to setting intentions that stick.

Take the Time to Set Intentions

First and foremost, sit down and think about what intentions you’d like to set for the month. It can be anything from making the bed every morning to going for walks during your lunch break. Nothing is too big or small, it just has to be what you need at this time. Don’t rush these though. Really think about what you’d like to accomplish this upcoming month and what small things you can do to get there. Then write them down and keep them somewhere visible so you don’t forget about them!

Be Mindful About Your Intentions

Sometimes we’re so ready to make changes and improve our lives that we just want to set tons of goals and intentions and quickly realize we added too much to our plate. In order to avoid doing that, be mindful about the intentions you set. There is no number of intentions you need to set every month. It could be one, five, ten or more. As long as you feel you can stick with them without them causing you stress, you’re golden. There’s no point in setting intentions that will create more anxiety to complete them than the actual action of following through with them. For example, let’s say you want to read more. You can set yourself an intention to read 10 pages a day or perhaps a chapter a day. However, unless you have lots of time or a very short book, setting an intention of reading a book per day might be too much. Slow and steady wins the race, remember that. 

Grab a Pen and Paper

For intentions to be truly successful, you’ll need to write them down and keep them somewhere visible. You can simply write them on a piece of paper or you can have fun with it and design your intention sheet. I’ve seen some really beautiful ones on Pinterest and Instagram and I really wish I was more artistically blessed but alas, that is not the case. I still try though, not because I think it’ll look anything like the ones on Pinterest but because I genuinely enjoy the time I take to set my intentions. Plus, that way I’m even more committed to having it somewhere visible. That’s the key. You’ll need that constant reminder so you can check in with yourself every day and make sure you’re sticking to those intentions. Make sure to place that paper somewhere you know for a fact you’ll see it every day.

Get Accountability if Needed

I firmly believe in the power of accountability to get things done. Whether it’s a workout accountability buddy or an intention accountability buddy, it’s always helpful to have someone to help you out. This step is totally optional, however I do think a guide to setting intentions that stick should include accountability. If your intentions are very personal you don’t have to share them with your accountability buddy, however you can tell them you’ve set X amount of intentions and need their help staying accountable. They can text you every day to remind you to check in with yourself and your intentions. It works even better if your accountability buddy is also setting some intentions so you can help each other out.

I hope you found this ultimate guide to setting intentions that stick helpful. Now go ahead and grab your pen and paper and get to working on this month’s intentions. Best of luck and remember, if you don’t stick to all of them by end of month, it’s okay! Just try again the following month. 

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After sharing the ultimate gift guide for health and wellness enthusiasts, I wanted to share something similar but focused on small businesses. I think it’s so important to support small businesses throughout the entire year, and the holidays are a perfect excuse to shop ’til you drop! While I understand small businesses may sometimes be more expensive, it’s for a right reason. These businesses are sometimes run by one or two people who are doing the work usually split by different departments. This includes marketing, modeling, customer service, shipping, and so much more. Plus, these products are not made in large quantities so you get something unique. In addition to shops, I wanted to include fitness trainers and fitness studios because let’s face it, they’ve been keeping us healthy since the beginning on quarantine which feels like an eternity ago. So without further ado, here’s 10 health and wellness small businesses you can support this holiday season.

Fitness Apparel

Levavi

Levavi is owned by Latina fitness trainer Yami Mufdi. If you’ve never taken any of her classes I highly suggest you get on that! Not only is their apparel absolutely beautiful, comfortable, and stylish, a portion from each sale is donated to Feeding America. Talk about shopping from a small business that will make you look good while doing good. Triple win right there! 

Coffee Made Me Do It

Coffee Made Me Do It has the cutest workout and athleisure sets! Not only are they adorable, they’re comfortable and very stylish. I personally own the Florencia set and it’s the dreamiest pink workout apparel. Very soft, comfortable, and not see-through at all. If you’re looking to stay comfy (who isn’t?) and fashionable, this is it! 

Fitness Instructors

Lindsey Harrod

There’s no other way to describe Lindsey Harrod other than badass. Her workouts are intense but you will be feeling (and looking) the strongest you’ve ever been. She has free workouts on her IGTV but she also does live virtual classes at a very affordable price. 

Aubre Winters

Aubre’s energy is out of this world. Best of all, it’s incredibly contagious so you’ll be smiling all day! I personally love her Barre workouts but she also offers dance cardio, hiit, and more. Like Lindsey, you can try some of her workouts on IGTV but you can also workout live (virtually) on zoom for a very affordable price. The best part of this is that if your camera is on (highly recommend it) she’ll be able to correct your form if necessary! 

Fitness Studios

The Barre Code

Obviously The Barre Code was my first (Barre) love. That’s where I discovered Barre and well… I’ve been a fan ever since! They have their own on demand site where you can stream workouts, or you can also sign up for livestream workouts at your favorite studio. No excuses not to meet me at the Barre! 

PowHERhouse Fitness Studio

A lot of my friends go to PowHERhouse, a fitness studio in Illinois. While they opened after I moved out of Illinois and didn’t get to experience it myself, lots of people rave about it. They have a wonderful fitness studio but also offer virtual classes. For $40/month you could access their workouts online. They have everything from Barre, kickboxing, strength training and more! 

Self Care

Habit Skin Lab

If you’re in Miami, I highly suggest visiting Habit Skin Lab for a facial. If you’re not, you can shop all of their skincare and self-care products online. They have everything you could possibly need to spend a relaxing day practicing some self-care. They even have candles and the cutest tee that I own and love so you can proudly say there are no bad habits here. 

Chillhouse

Chillhouse has a few locations in NYC though sadly, due to COVID-19, they had to close some. However, you can still shop online so you can treat yourself or a friend to an awesome at-home manicure. They also have candles, scrubs and more for the perfect self-care day. 

For the Good Vibes 

OAK Miami

If you’re in Miami I highly recommend checking out this store. It’s absolutely stunning and has everything you could possibly need. However, if you’re not in Miami you can always shop online. OAK has everything you could possibly need to make your space as zen as possible. From crystals, to sage and palo santo, you’ll be surrounded by nothing but good vibes. If you’re not into that, you can always gift it to your friend who is. They also have the cutest ready-to-ship boxes so you can send them to a loved one! 

Annie the Alchemist

If you or a friend is all about crystals, manifesting, and overall positivity, Annie the Alchemist is the way to go. She has everything you could possibly need to help you connect with yourself, create intentions, manifest, and find alignment. I personally got my crystals, palo santo, and sage from her shop and love using them! 

I hope this list was helpful. Let’s all make a conscious effort to support more small businesses on a regular basis. Please share your favorite small businesses in the comments below so we can give them the recognition they deserve! 

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If you’re on this post, chances are you’d like to start working out. Maybe you’ve already started but have a hard time staying consistent. Or maybe you did one workout, got discouraged or busy and stopped exercising. Either way I’m here to guide you on how to start working out and most importantly, sticking with it. 

First and foremost, I want to clarify that we all started somewhere. No one was born working out. Some developed this habit at a young age, others did it later on in life. What matters is that you’re taking the steps toward living a healthier life by prioritizing exercise. 

Growing up I hated exercise. I avoided sports as much as I could and it wasn’t until my teenage years that I began to consistently exercise. I was doing it for all the wrong reasons, though. I only cared to work out because I wanted to be skinny. Truth be told, the only way to stay consistent with exercise is to actually enjoy it. It might take some trial and error but once you find something you like, your body will start craving it. Which leads me to my first point.

Find a Program You Like

First thing to note is that you need to find something you enjoy. I personally don’t like running, hence why you’ll pretty much never see me running. However, I love Barre and many other types of workouts so I prioritize those. If you’ve never worked out or have no idea what you might enjoy, think about what you like to do in general. Do you enjoy walking? Does lifting weights sound appealing? Try to choose 1-3 different exercises and see how you feel. Please note, always talk to your doctor before starting an exercise program and preferably work with a trainer so you ensure you have proper form. 

Don’t Follow A Program Without Guidance

When you’re first starting to workout, it’s important to have someone to teach you proper form. Otherwise, this can lead to injuries. Ideally, let your trainer know that you’re a beginner and if you’ve had any injuries in the past, make sure to let them know about those. If you’re working out at home, make sure to choose a program where the trainer explains the proper form. If you can have a mirror to make sure your form is okay, that helps too. Just make sure you don’t spend too much time looking at yourself in the mirror or else you might strain your neck. 

Take It Easy in the Beginning

Let’s say you decide you want to become a runner and start by trying to run 3 miles. You’re going to end up extremely tired, sore and probably won’t want to do it again. It’s great if you set yourself a goal to run 3 miles by a certain time, however it’s not ideal to start off that way. Perhaps during your first run you can run half a mile. That’s great, you’ve started! Then, try to go just over that half mile until you build that endurance and can run a longer distance. Workouts should become part of your lifestyle. And just like we’re not born being experts at walking, we’re not experts at exercising either. It’s all about those baby steps that will eventually get you really far. Be patient with yourself and just keep going. 

Find Accountability Buddies

Now that we’ve covered the basics on how to start working out, let’s discuss how to keep that momentum going so it becomes part of your routine. One of my favorite ways to do it is finding accountability buddies. Someone that will help you stay accountable when you can think of all the excuses not to work out. Ideally it’s someone you can text easily, and perhaps even work out together (even if it’s virtually). Find a partner or group of people that can help you stay accountable and you’ll quickly learn what a difference it makes.

I hope this guide on how to start working out was helpful. Let me know where you are in your fitness journey and if you’re past the beginner phase, please share what worked for you. And if you need accountability, always feel free to reach out on Instagram.

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We may be a few weeks away from the holidays but my mind is already on full on holiday mode and gift shopping. I’ve been getting tons of Facebook ads already and definitely have my carts loaded with amazing products. If you have someone in your life who is all about fitness and self-care, this is the perfect guide for them. A lot of these products I personally own and can attest to how amazing they are, so these recommendations are legit! Check out the ultimate gift guide for health and wellness enthusiasts to make your gift giving this year a breeze.

For the Barre Babe

I’ve said it many times before but Barre is my favorite workout. While I used to go to studios to get my Barre workout in, during quarantine I learned how to turn my home gym into the perfect at-home Barre studio. From the much needed Barre, to light weights, a playground ball and grippy socks, I’ve got this down to a T. Check out my recommendations below for the perfect gifts for the Barre babe in your life.

For the Cardio Crusher

If you have someone in your life that loves running or spinning, this is the perfect section for you. Perhaps you’re considering gifting them a Peloton or a different spin bike. Or maybe they just need the perfect accessories to go running with. Either way, there’s something for them in this guide. 

For the Self-Care Queen

Got someone in your life who is all about self-care? Maybe they love taking baths or lighting a candle. Perhaps they’re all about face masks and keeping their skin glowing. I know a thing or two about the perfect self-care Sunday and can assure you, these gifts are perfect!

For the Home Chef

If you’re trying to find the perfect gift for the home chef in your life, the good news is the options are endless. From gorgeous (and functional) pans to much needed small appliances, you can’t go wrong. Plus, the best news is a lot of these products are already on sale for pre-Black Friday deals. 

For the Positivity Gal

If you have someone in your life who is all about journaling, affirmations, and positivity overall, this is the list for them. I personally love using my 5-Minute Journal every morning, pull affirmation cards and oracle cards. It’s part of my morning routine and sets me up for a successful day. Below you’ll find the perfect gifts for the person who is all about mindfulness and positivity. 

For the Wellness Warrior

This one’s for the person in your life who wants to feel their best on the inside. With a little help from multivitamins, probiotics, and more, they’ll be looking their best and feeling their best. I can personally attest to how much better it feels when you take probiotics every morning. It helps with bloating by balancing the friendly bacteria in your gut. Lovely, I know! 

As you get ready to do some holiday shopping, I hope my ultimate gift guide for health and wellness enthusiasts helped you find everything you needed for that person in your life. Like I said above, I’ve tried most of these products and promise you they are wonderful. Whether you’re gifting them to yourself or someone in your life, I promise they won’t go to waste. Happy shopping!

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Feeling in a bit of a funk? I think it’s safe to say we’ve all been there (perhaps even more this year). I know how frustrating it may feel when you just can’t seem to get out of your own head and everything feels so negative. Whether it’s the fact that the day started off on the wrong foot, or maybe it’s a funk that’s lasted a few days, it’s not a fun feeling. I will add a disclaimer though that if you’ve been feeling down for a long period of time, it’s worth looking into therapy. It may need a bit more attention and work than any blog post or article you read will give you. However, if you’ve just been feeling like any day that starts off on the wrong foot sets you up for a miserable day, keep on reading. I’m sharing 5 ways to turn your day around when it feels like nothing is going right. 

The Only Thing You Can Control is Your Attitude

A few years ago I was having an awful day and someone asked me “will this matter in 5 years? If the answer is no, then don’t spend more than 5 minutes worrying about it” and boy did that stick. I want you to think about that every time you’re feeling overwhelmed. Don’t put your precious energy into something that won’t matter in 5 years. Give it a minute or two to scream, cry, vent if you need to, and then move on. I know it is easier said than done but get yourself in that mindset that if it won’t have any relevance in 5 years, it does not deserve to live rent-free in your mind. 

Most things that happen to us are out of our control. However, the one thing we can truly control is our attitude. One of the easiest ways to turn your day around is by turning your attitude around. Don’t ask “why is this happening to me?” Instead ask “what am I learning from it?” Change your attitude towards all situations to make it a learning and growth experience. And if it happens to be something that will matter in 5 years, it’s more important than ever to try to understand the lessons behind it all.

For example, you lost your job and it happened to be your dream job at your dream company where you saw yourself staying for 5+ years. It may feel devastating at first, but I want you to find the silver lining. Is there some other career you’ve been interested in but were too afraid to take the plunge? Is there another company you’ve been eyeing for a while but didn’t want to leave for fear the grass is not always greener? Was your job maybe not as dreamy as you told yourself it was? Look for the lessons and I promise you will find something. Perhaps this is the universe opening the door for you to move on to bigger and better things. 

Tell Yourself a Positive Mantra

I’m a huge believer in the power of affirmations. Our minds are so powerful and can truly help change our perspective on life. If you’re having a tough day, set some affirmations or a positive mantra to change turn your day around. Maybe you woke up feeling negatively about your body. Write and tell yourself an affirmation about how strong you are, or how your body allows you to do so much. Perhaps you’re feeling a bit down about your financial situation. Tell yourself you are abundant and opportunities flow your way with ease. Now the hardest part, you need to repeat this many times because you need to genuinely believe it. 

Write it in sticky notes and put it all over your place. Set yourself a reminder on your phone with that mantra to go off every hour. Do whatever will help you continuously repeat it so you genuinely believe it.

Get Your Body Moving

Elle Woods was not lying when she said exercise releases endorphins and well, you know the rest. Endorphins make you happy. If you’re looking for ways to turn your day around with an added health benefit, get that body moving! It doesn’t have to be an intense workout. It could be a walk, a yoga flow, or even kickboxing is great for a mood boost. Just get those endorphins going and I can assure you you’ll start feeling better.

I also recommend partnering a workout with a good playlist. Music can get you in a wonderful mood if you just let your body feel it. Let go, have a dance party at home and release any negative energy.  

Stay Hydrated and Well Fed

Ever heard of the term hangry? Well it’s a real thing. If you’re hungry and don’t listen to your body by honoring that, you’re gonna get angry real quick. Works the same way if you’re feeling dehydrated. We start getting crabby and very tired. That only leads to a worse mood. Plus, there’s foods that are actually mood-boosting! Dark chocolate, bananas, oats, and berries are mood-boosting foods just to name a few. Fuel your body properly and you’ll have energy to get through the day in a much more positive light. 

Smile

Sounds silly but if you’re having a rough day, smiling can help change that. I know it’s hard to smile when you’re not feeling like it, but give it a shot. Studies actually show that smiling sends signals to our brain that we’re happy. Those chemical reactions lead to you actually feeling genuinely happier. So if you’re feeling down, just stare at yourself in the mirror and smile. It may even feel so silly that you’ll start laughing. And guess what? Nothing better than genuine laughter to turn your day around completely. If forcing a smile in front of a mirror is too much, then google some jokes or call a friend that makes you laugh. Let them know you need some comedic relief and that will be sure to help.

There you have it: 5 ways to turn your day around. I hope you know having tough days is totally normal, but feeling that way for a prolonged time is not. Try any of the above or doing something that usually sparks joy, as Marie Kondo would say. Whether you’ve been feeling this way for a few hours or a few weeks, therapy can always help. I’m a huge proponent for it and firmly believe it makes us all better. However, if therapy is not something you can do at this time, find what works for you. It’s important to prioritize your mental health just as much as you prioritize your physical health. 

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I recently completed an XtendBarre OpenFit challenge that included Barre classes and sound meditation. I have done lots of meditation classes before but had only done sound meditation once before, and it had been after The Class by Taryn Toomey. Naturally, you could say I was a sound meditation beginner. I was a bit curious about what it would be like to do sound meditation at home, especially when I had done one with the instruments live before. However, I will say it did not disappoint. Sound meditation is probably my favorite kind of meditation now. I really struggle quieting my mind, but sound meditation allows me to focus and take in all the chimes and whistles. Plus, the vibrations from the instruments aid even more in relaxing the body and allowing my mind to only focus on the present. If you’re curious about trying sound meditation, you came to the right place. I created this beginner’s guide to sound meditation to include all the things I learned that made a difference during my practice.

Beginner’s Guide to Sound Mediation: Breaking it Down

First and foremost, let’s break down what sound meditation is. It uses sound as a tool to promote and support deep relaxation. During this practice, you’ll focus on the sounds of overtone-emitting instruments, like singing bowls, harps, chimes, and more. These instrument’s vibrations and frequencies tap into brain waves responsible for helping you feel relaxed and at ease. 

Find a Comfortable Place Alone

Whether it’s sound meditation or any other form of meditation, it’s very important to practice this in a quiet place on your own. If your pets are around, they’re most likely to distract you and interrupt your meditation practice. I recommend finding a place at home where you can be on your own, quietly and with no distractions. Also, make sure the temperature is comfortable. I get cold very easily, especially when I’m not moving, so I have to make sure the room is not too cold or I’ll start focusing on that. 

Wear Headphones

To get the full experience, I recommend wearing headphones. Given that the point of it is to embrace all sounds, you need to bring those as close to you as possible. I tried sound meditation with my phone speaker only and believe me, you will want to use headphones! It really helps quiet all other noises and focus on the sounds from the instruments. Plus, some of the noises include vibrations and they don’t fully transmit via anything other than headphones. 

Get Comfortable

The last thing you want while meditating is to focus on how your back hurts because of how you’re sitting. There’s really great meditation cushions out there to help with proper posture and comfort. However, if you’re not interested in a meditation cushion, just make sure you find a comfortable place to sit or lay down. It could be a yoga mat, your bed, or carpet. Anything as long as you can sit or lay down for a few minutes without that being a distraction. 

Add Essential Oils

When I’m meditating, I want the space to truly help me relax. For that reason, I like to have my essential oil diffuser on with a calming scent like lavender. If you’re looking for energy, orange is really helpful for me. Eucalyptus is wonderful when I’m feeling congested or simply want the room to feel (and smell) fresh. 

Commit to It

As a beginner to sound meditation, you need to commit to it to succeed. After all, this is a new habit you’re forming. They say it takes 21 days to form a habit. Well, commit to 21 days of sound meditation. I know it sounds like a lot, but once you feel your tension release and your mind calm down, you’ll want more of it. The first few days you may be more distracted than usual, that’s okay, be patient. Soon enough you’ll quiet your mind and embrace all the sounds. Follow what the instructor says and try to release all tension and expectations. 

There you have it. My beginner’s guide to sound meditation. Let me know in the comments below if you’ve ever tried sound meditation before and what that experience was like. Or, if you’re thinking about trying it and have questions, ask away. Happy meditating!

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