How to Bounce Back When You’ve Gone Off Track

You may have started the year off with lofty goals and dreams for the new year ahead. No matter how enthusiastic we are on January 1st, things often don't work out quite as planned when it comes to Resolutions. That's to be expected and totally okay! I want to share with you some ways to help you bounce back, instead of ditching your plan altogether. 

1. Allow yourself to process your emotions 

If you feel like you've let yourself or others down, give yourself some time to really process how you're feeling. If you're angry, sad, or frustrated, allow yourself to feel those emotions and try to understand precisely what is causing you to feel this way. Take time to think about why you might be feeling so upset with yourself. Write your feelings in a journal or self-reflect in whatever way works for you. Have you made these mistakes time and time again, or have you felt disappointed in somebody else for making a similar mistake? There might be an underlying reason for your emotions and they're worth digging into. 

2. Talk to someone about how you're feeling 

Call a friend or a loved one and tell them your situation and how you're feeling. This can be extremely therapeutic and can often leave you feeling like a huge weight is lifted off your shoulders. We all make mistakes. A loved one can remind you of this and help you realize that the situation is probably not as bad or permanent as you may think it is. Even if they don't offer any advice, it can be helpful just to tell someone what's going on. 

3. Don't allow this situation to define you 

We really are our own harshest critics. Nobody is perfect. Do not let your mistakes define who you are. Try to be kinder to yourself while you process your emotions and try not to speak negatively about yourself as a person. While you might be searching for forgiveness from others, try to work on forgiving yourself as well. 

4. Learn from your mistakes 

The best thing you can do from any negative situation is to take a lesson from it. Learn what went wrong and try to understand why you did (or didn't do) something. This way, the same mistake doesn't have to happen again and leave you feeling so disappointed in yourself. If you learned something from it, then the situation is not all bad. 

5. Allow this situation to make you a stronger and better person 

If you can learn from your slips, you can grow as a person. Often the most difficult and challenging times are the ones that shape us and help us improve. It doesn't matter whether you are disappointed in yourself because of finances, relationships, work, or failing at personal goals— if you can find a way to improve, you will come out better. Your situation might even help you see the world differently. Perhaps you can learn to become more compassionate or forgiving of other people in your life who make mistakes. 

All of that to say, there's still plenty of time to reach your goals for 2020. If you slip off track, take a deep breath, forgive yourself, and re-adjust.   

What your goals are for 2020? I'd love to hear what you're striving for! I'd also love to hear what your strategies are for when you get sidetracked from your goals.

Quick Snacks To Take With You

When you're in the moment and feeling those hunger pangs, it can be hard to sit and think about healthy snack options. In those moments, you want whatever is closest to you and easiest to consume. To avoid grabbing the high-sugar, processed snacks that will leave you feeling unsatisfied and blah, here are eight healthy snack ideas that will satisfy you and hold you over until your next meal. 

Apple slices with peanut butter 

Apples are high in fiber and water content, so they will fill you up without being too calorically dense. When you add peanut butter on top (or your nut butter of choice), you're adding healthy fats, which will also keep you full and satisfied for longer. Make sure not to peel the skin of the apple because this is where the majority of the fiber and vitamins are found. 

Chia pudding 

Chia seeds are an excellent snack because they are rich sources of omega-3 fatty acids. These unsaturated fats play many vital roles in hormone production, cognitive functioning, and mood and energy levels. Just mix chia seeds in almond milk and let it sit. You can make it the night before, so it has time to absorb and add whatever toppings you like, such as fresh berries. 

Homemade granola 

Store-bought granola can be unnecessarily expensive and contain sneaky ingredients such as added sugars. It's easy to make a batch of homemade granola that is a cheaper, healthier alternative to those store-bought granolas. Simply roast some oats in the oven with some honey (or your choice of natural sweetener) and add toppings like dried fruits, nuts, seeds, and even dark chocolate.   

Veggies and hummus 

If you prefer savory snacks, wash and cut up some vegetables and serve them with a dollop of hummus. Peppers, carrots, celery, broccoli, and cucumber are just some of the veggies that taste great raw. This is a very low-calorie, low-carb snack that provides you with loads of vitamins, minerals, and protein from the hummus. 

Yogurt and berries 

You can use Greek yogurt if you want some extra protein, or coconut yogurt if you're dairy-free. Regardless of the source, yogurt provides you with healthy fats that will keep you satisfied until your next meal. You can even add some of your homemade granola for extra calories and crunch. 

Roasted chickpeas 

This might be surprising, but roasted, seasoned chickpeas are as tasty as a bag of chips! This is another snack that costs a fortune in the store but is extremely inexpensive to make at home (and you know there are no nasty preservatives or additives). Simply roast some drained, canned chickpeas in the oven and season them with whatever you like— smoked paprika, garlic, or simple salt and pepper are all great ideas. 

Protein shake 

While a smoothie can quickly become high in calories and a filling meal, you can also make a lower-calorie protein shake for a snack. Simply blend up a banana with your favorite protein powder, use water for your base, and you will have a snack that won't pack on the calories but will satisfy your sweet tooth. 

Hard-Boiled eggs 

Hard-boiled eggs are a healthy staple snack. They are packed with protein from the egg whites and healthy fats from the yolk. They are recommended as an excellent snack to anyone who is looking to lose weight because of their high protein, high fat, and low carb macronutrient breakdown. 

What's your typical go-to snack when you're on the go? Mine is an apple with a handful of nuts. Buzz on over to our Facebook or Instagram and let us know your favorite on-the-go snack! 

New Year Resolutions That Will Actually Stick

Are you ready for another year? The upcoming year is especially exciting because we're about to embark on a journey into a brand new decade! I'm sure you have your health and fitness goals already pegged and are ready to make a fresh start. But have you given any thought to resolutions for other areas of your life? 

Let's start this decade off the right way, by breaking out of our resolution rut and putting other things on our list that cover our sense of fun, pleasure, and work! 

- Take a bucket-list trip 

Stop saying "someday" about the trips you want to take. For 2020, pick a place off your bucket list and finally book the trip.  

- Conquer a fear 

Is there something that scares you? Maybe you fear heights, public speaking, or even spiders. Smash the spider, so to speak, and tackle that great fear. 

- Create a journal 

Whether you have vivid dreams you want to recall, big ideas you want to bring to life, or you want to record your thoughts, DO IT. Taking your pen to paper is one of the best ways to kick off the new decade, plus you'll have fascinating mementos. 

- Enact a weekly meet-up with loved ones 

Whether it's a family dinner night once a week with all the relatives or brunching with your friends, commit to a weekly gathering. It doesn't need to be extravagant. You could even plan a potluck picnic to make it a collaborative adventure. The important thing is to make time for each other rather than let another year fly by and say, "Wow, I haven't seen you since last New Year's Eve." 

- Try a new hobby out 

Have you always wanted to paint? Dance? Create your own garden? Go for it! Trying out new things makes us happier. Whatever it is that sparks your interest is worth pursuing. Pay attention to whatever has been pulling at your heartstrings lately. 

- Aim to read more 

The mind always needs to be kept sharp, and one of the best ways to do that is through reading. If you've been putting it off, try setting a goal to read a certain amount of books per month. Joining a book club can help with this; plus, you'll make some great new friends, too! 

- Explore new cuisine 

Do you make the same things for dinner every week? Vow to shake things up a bit by exploring how to make the cuisine of other cultures. Whether you've always wanted to make Chinese dumplings, Indian curry, or even sushi, make it your resolution to try out a new type of recipe every week.  

- Develop a new skill for work 

Learning skills shouldn't end at college or when you first start your career. Keep going and incorporate new ways to bolster your career. Being able to always evolve with the changes to your industry can translate to a larger paycheck!  

Combined with health and wellness resolutions, this list will have you looking forward to the good things coming your way in 2020! 

What are you most excited about in 2020?