How To Deal With People

Hello Friends!

Happy Sunday!

Thanksgiving is this week in the U.S.

Thursday evening, after the turkey (or ham) and pumpkin pie have been gobbled up, naps taken, football played (and watched), the official start of Christmas shopping begins. 

Black Friday in particular is always a mad house. People get up super early to score deals on gifts for their family and friends, as well as treasures for themselves. 

With the holiday season in full swing, I thought I would repost this gem from two years ago. It was around this time that I encountered some rudeness and was inspired to write this post. I’m proud to say that I held my tongue and remained the better person by not responding in the heat of the moment. As I reiterate below, sometimes the best response is silence. 

Manners are important.

Being polite is important.

Treating people with respect is important.

These are universal truths and you’ll find that you get a lot further in life by using your manners. 

I think this is something we all can keep in mind this holiday season, and beyond.

Without further ado…


How To Deal With People

-Simple, straightforward, and to the point –

In all situations, in all encounters, with strangers, people who work in customer service, rude members of your family, etc..

Be polite.

Be kind.

Remember your manners.

When in doubt, remain silent.

“Be kind to unkind people. They need it the most.” -Buddha

This will save you a lot of future headache.

Is it easy? Is it instantly satisfying?

No. Not at all.

In fact, it could probably be one of the hardest things you will ever do – it is one of the most challenging skills to master.

Untitled design (2).jpg


And it just might kill you… Constantly deflecting rudeness, personal criticism, just plain meanness….Always striving to be gracious and kind, no matter the circumstance.

But you will be a better person for it. It’s the right thing to do; other polite, well mannered people will respect you; and in my opinion, it is a true mark of being an adult.


When someone is rude,keep a smile on your face.When you stay on the high road and keep your joy,you take away their power.

When people are rude to you,they reveal who they are,not who you are.Don't take it personally.


There is never an excuse for being rude.


Always be polite.


How To Not Gain Weight Over The Holidays

Hello friends!

Happy Sunday!

Can you believe we are in the midst of the holiday season already?

This is the time when many people give up on their fitness goals, throwing in the towel because it seems impossible to be able to lose weight. Thanksgiving, holiday parties, Christmas… it’s a time filled with savory dishes and delicious treats. We want to indulge and before we know it, our jeans are a little tighter.. or maybe we can’t quite get the zipper up all the way on that cute little dress. We accept it, albeit a little begrudgingly, and then just push it off until the New Year, giving ourselves permission to indulge even more.

It doesn’t have to be that way. You can continue on, working toward your fitness goals while still enjoying the holiday season.

Today, I’m excited to share my top 5 tips on how to prevent holiday weight gain.


5 Ways to Prevent Holiday Weight Gain

Untitled design (1).jpg

Click the link above to read my tips and leave a comment letting me know your favorite!


Next week I’m discussing a topic near and dear to my heart: kindness.

Have an amazing week friends!


3 Ways to Boost Your Mood

Hello friends!

Happy Sunday!

It’s November… the month of cold weather, falling leaves, and getting sick. Have you gotten snow yet? Here in Ohio, we’ve only had days and days and days and days and days of gray, dreary, rainy stuff.

The weather can really put a damper on your mood and how you feel physically, especially as you get older. Give these three tricks a try to improve how you feel and boost your mood!

Let’s dive in!

1. Set New Fitness Goals and Get to Work!

Working on my splits goal.

Summer bodies are made in winter… or so they say. haha! I know, I know.. the last thing you want to do when it’s cold and rainy is workout, but that’s precisely what you should do! Set a new fitness goal for yourself.. maybe you want to work on your splits, maybe you want to increase your running time or train for a marathon in the spring, maybe you just want to stave off the dreaded holiday weight gain… whatever it is, write it out, and take action! Moving your body will boost your mood and help give you added confidence. Plus, when it comes time for New Years parties, you’ll be ready to rock that little sparkly dress!


2. Practice Gratitude

Pausing to savor my coffee and find gratitude.

Yes, it’s that time of year when we start to think about all that we are grateful for… don’t wait until Thanksgiving day, start now! It’s very easy, you can practice at any time of the day, and you can practice anywhere you are. I recommend starting in the morning, taking a few moments as you savor your coffee to think about three things you are thankful for.. or try doing it at night before you go to sleep — think of three things you are grateful for that happened throughout your day. For more gratitude tips, check out:
4 Tips to Bring Gratitude Into Your Daily Life And if you’re interested, make your own gratitude tree — How To Make A Gratitude Tree


3. Have Some Fun

On our way to have some fun.

Change up your routine and do something fun. If you normally stay home, go out. Go see a movie, go to an indoor sports center to try a new activity, take a new fitness class at your gym, or bundle up and go visit a park. If you are normally on the go, take some time to relax at home. Enjoy a bubble bath, make some popcorn and have a Netflix marathon, or cozy up with a good book. Stepping outside of your routine and trying something new will help you have fun and definitely boost your mood!



Those are my 3 tips to boost your mood. What are some things you like to do? Leave a comment and let me know!

October Favorites – 2018 Edition

Hello friends!

Happy Halloween!

What a busy month! Despite not feeling well, I decided it was a good idea to pack my schedule full, to an almost impossible to-do list. 31 has not really been kind to me as far as health goes.. but I’m starting to feel like my old self again and I’m ready to slow it down a little next month. Anyone else?

Now that we’ve reached the end of the month, it’s time for another round of monthly favorites. I’ve got a fun list, so let’s dive right in!


Explained – Episode 10 – !


Netflix is amazing! They have so many viewing options! I love watching documentary-type programming, and this show is right up my alley. I watched a few episodes and came across this one.. !. A show made for me! haha! I love using exclamation points and my editors always try to tone me down.. (I think they dislike excitement. haha.. just kidding.) This episode dives in to the history of the exclamation point and discusses alternatives, as well as looking into how it’s used today. It’s a good episode and the whole series is great! If you are looking for something new to watch on Netflix, give this a try!


Icy Hot Patches with Lidocaine

When I hurt my shoulder last month, I only had BioFreeze at my house. I had used up all my Icy Hot cream, which is my favorite. While I was Kroger awaiting my prescription, I browsed their topical pain-relief options. I noticed Icy Hot had these new patches with Lidocaine. Of course I had to try them out, and I love them! These gave me the relief I was looking for, and ultimately helped me sleep. I ended up getting a second box, along with the Icy Hot Max Strength Lidocaine cream. These work better than the Icy Hot Advanced Relief cream I normally get.


Milk and Honey Hand Soap from Target


Recently, I’ve been shopping online at Target for a various items. Browsing through their list of products, I came across their hand soap.. which is only $.79!! It’s at least $.99 at Wal-Mart for their equate brand, so I snagged a bottle to try. I love this stuff! It smells almost tropical and cleans hands without drying them out. $.20 is $.20, and I’ll be buying this stuff again!


LALA Yogurt Smoothies


I actually tried these out about two months ago as part of a Smiley 360 campaign. My family really loved them because they are delicious and convenient. During a Twitter party, held by Smiley 360, I won a 6 month supply. I was so excited! They sent me an envelope of vouchers to redeem and I’ve been buying them every time I go to the grocery store. I love the Strawberry Banana flavor. They have 5g of protein, perfect for a quick breakfast or snack in between meals. Plus, they are super convenient — Just grab one out of the fridge and go! My 10 year old even likes them!


Alex Meyers – YouTube

On a recent YouTube viewing binge, I came across Alex Meyers’ channel. He makes a lot of “What’s wrong with..” videos, breaking down the issues in popular TV shows and movies, in a funny way. Although I do enjoy some of the programs and movies he discusses, he still made me laugh. I love his “Why You Can’t be Happy” video, which is a more serious look at our society and our constant pursuit of happiness. It’s worth watching. Plus, I can admire anyone who willingly moves out of the country to experience other cultures.


Chenille Cable Knit Blanket


I just bought this a few days ago from Target and I love it! It’s so soft and cozy. Well worth the $40!


Chilling Adventures of Sabrina


This is my latest obsession and I just finished the 10 episodes yesterday. This is not my beloved 90’s, Melissa Joan Hart, Sabrina The Teenage Witch. It’s a darker take and I am here for it! From the detailed, comic intro to the amazing cast, this show is captivating. I cannot wait for season 2!


That’s all for this month! What were your favorite things? Leave me a comment and let me know!


Recovery and Fitness Goals|Life is a Journey: Check-in and Re-Evaluate — October Edition

Greetings friends!

Happy Sunday!

What a month! What a year! 31 has not been kind to me. Can I just go back to being 30? haha!

Unfortunately, I don’t have a cool DeLeoran.. So, I guess that means I have to tackle this mess the old fashioned way. It’s definitely the perfect time because.. it’s almost November! And you all know what that means.. that’s right..

It’s the last Sunday of the month. It’s time to pause, reflect, and have an honest conversation with ourselves.

Taking time to do this at the end of each month really ensures that you stay on track and gives you a better shot at accomplishing your goals.

As we say good-bye to October (and embrace the fact that yes, indeed, winter is coming) we can take the time to check-in and reflect:

-How did this month go?

-Did you reach your goals? Are you getting closer to your goals?

-If not, why? Do you need to adjust your goals or completely revamp them?

There’s nothing wrong with abandoning a goal if it no longer serves you. Set a new goal if necessary, maybe something more realistic, maybe something more risky. Whatever speaks to you. Create an action plan.. figure out how you’re going to achieve that goal. And then get started! 

And that is exactly what I am going to be doing. I have physical therapy this week and I’m very excited to learn some new things. If all goes well, (which I think it will) I plan on starting a round of 100 days of TAM. — I will be starting with the Perfect Design Series, doing a TA workout every other day for the month of November. In addition, I plan on incorporating Body By Simone three days a week. Of course, I’ll be doing yoga daily and adding in workouts from Tracy Campoli and Tone It Up.

When I went to the doctor and stepped on the scale, I wasn’t happy with the number that showed up. (Blood pressure, O2, and HR were all fine.) I’m planning on dropping 20 pounds overall, and drastically improving my measurements. (That is my ultimate goal, not just monthly. I won’t lose 20 pounds this month.. it’s not doable. Plus I love pumpkin pie and I’m looking forward to that!) The biggest thing for me is to see the measurements go down overall this month. I’m getting myself back into the swing of it all and seeing those inches lost will definitely indicate that I’m on the right track.

If you are interested in yoga, I have an amazing yoga challenge planned this month — November 4 – November 16 called #LegendaryYogis .. right on Instagram! Follow me on Insta and look at the flyer post for all the details. I’d love to have you join me!

I also want to remind you that I am doing something a little different for my gratitude challenge this year. I’m taking it back to my original inspiration for the challenge and hosting a Facebook group specifically for it. See my last post for more information and feel free to send me a message if you have any questions. 🙂

That’s it for me. What about you? What are your biggest goals for November? Leave me a comment and let know! ❤


The Miracle of Gratitude

Gratitude is a powerful practice that can have a positive effect on your overall happiness and well being. When you focus on what you have and begin to truly appreciate everything in your life, your perspective will shift. This has a ripple effect. Soon, your attitude is transformed and you have a better outlook on life.

When life is good, it is easy to express gratitude. It comes naturally for most. Receiving a gift or winning a prize floods you with feelings of happiness and joy, maybe you get excited, and you feel appreciative and grateful. The challenge lies in practicing gratitude when life presents obstacles or times get tough. When a loved one is sick, you lose your job, or your life gets completely turned upside down in some other way, it’s easy and absolutely normal to feel anger, sadness, depression – any number of negative emotions. It is in the darkest times that gratitude has the most power.

Gratitude is a choice. It takes practice and conscious effort – every single day.

Practicing gratitude sometimes takes a lot of inner strength. But it is extremely powerful.

“Gratitude, like faith, is a muscle. The more you use it, the stronger it grows, and the more power you have to use it on your behalf. If you do not practice gratefulness, its benefaction will go unnoticed, and your capacity to draw on its gifts will be diminished. To be grateful is to find blessings in everything. This is the most powerful attitude to adopt, for there are blessings in everything.”
-Alan Cohen

You can’t always control your circumstances. But you can control how you react to them.

“Life is 10% of what happens to you, 90% of how you react to it.” – Charles R. Swindoll

Now is the perfect time to start incorporating gratitude into your daily life. When you practice gratitude, you change your mindset. You shift your focus to the good in your life. Your attitude changes and you begin to feel happier.

“Gratitude unlocks the fullness of life. It turns what we have into enough, and more. It turns denial into acceptance, chaos to order, confusion to clarity. It can turn a meal into a feast, a house into a home, a stranger into a friend.” -Melanie Beattie


I’m very excited to announce my third annual gratitude challenge. This year, it’s going to be a little different. I’m taking it back to the original inspiration and the source of what sparked a change in my own life.

This year, it will be a 28 day challenge, following along with The Magic by Rhonda Byrne. It will be an interactive challenge, where we can discuss our thoughts and share our experiences… all in a Facebook group.

So to participate, you will need a Facebook profile and a copy of the book. You can simply borrow it from the library for the duration of our challenge. 🙂 If you are interested, please visit my Facebook page CrimsnMacchiato and send me a DM.

Some important information: This group will be secret, which means you have to be invited to join, and I will be screening everyone for safety and privacy reasons. No one is interested in spam or fake accounts, and I want everyone to feel comfortable in the group. In addition, the group will only be open for the duration of the challenge, and I will be closing it promptly, so no worries about random posts popping up in your feed. Please also note, this is a free challenge. There is no cost to participate, aside from however you choose to acquire the book.

Gratitude doesn’t have to be a big to-do. You do not have to be religious. There are really no rules. 

I’d love for you to join me on this journey! And.. why not invite a few friends or your family to join you? Let your loved ones know about the challenge and invite them to join in. 🙂

I also have a fun tradition I’d like to share with you.


Every year, my son and I create a Gratitude Tree. We go outside, collect some sturdy branches, and gather them in an antique teapot to create our tree. We start each November morning by writing down what we are grateful for that day and hang it up on the tree. Click here to learn how to make your own Gratitude Tree for your family this year! 

I wanted to share this with you now so you can collect your branches while the weather is still decently warm. 🙂 

For more on Practical Gratitude, please visit my article:

4 Tips to Bring Gratitude Into Your Daily Life




Short, Sweet, and Effective: Exercises You Can Do When You Have No Time to Workout

Hello friends! Happy Sunday!

As we get into Fall and the school year, we are busier than ever. 

School responsibilities.
Holiday planning.
Household chores and tasks.
Family obligations.

It can often be a struggle to find time to breathe and sleep, let alone fitting in a workout.

The most common questions floating around regarding any fitness program seem to be time related. For instance: I’m so busy. How do I find the time to workout? I have kids. How can I get my workout in when they demand so much of my time? I work 12-16 hour shifts. I’m exhausted when I get home. How can I fit a workout in?

I see these types of questions all the time in every single one of my Facebook fitness groups.

So what is the answer?

Here’s the thing. There is no cut and dry, one size fits all answer. The truth is that you have to find something that works for you and your life. Everybody has a different routine.

However, the best way to start, which is also sometimes the most difficult, is to be honest with yourself.

Are you strapped for time? Or are you using (insert busy activity here) as an excuse?

What do you want? What is your goal?

Having a clear purpose and an idea of what the end result looks like is important and helps keep you going when “the going gets tough.”

Sometimes it’s good to take a step back and evaluate your goals. Edit and revise as necessary.

It’s okay to change it up. If something is not working, fix it.

Which leads me to the purpose of this post… Today I want to share one of my fitness secrets:

Short, effective exercise moves during the “in-between” times of your daily activities.


For example:

On a quick break from work.
During your lunch break.
While you are working, depending on your job.
When you are making dinner.
When you are tackling household chores.
Even when you are watching T.V. or checking social media.

Every bit of movement counts… and it all adds up!

Fitness is a lifestyle, not a trend. (A marathon versus a sprint.)
Consistency is key – Show up for yourself and make choices that will help you reach your goals. Even when life is hectic, be creative, and find little ways to insert some movement.

There is always something you can do.


Not only will it help you maintain your progress, but it also helps you deal with the stress and craziness.


Here are some of the exercises I like to do during my “in-between” times:

  • Squats and Squat variations
  • Dead lifts
  • Standing leg abductions 
  • Bicep and hammer curls
  • Tricep kick backs
  • Plank variations


Planks are always a good idea.

Any of the above exercises can be done with weights or without. Don’t have a set of hand weights? I didn’t for years. Use water bottles, cans, whatever you have handy that will offer resistance.

Fun Fact: way back when I first started the Tracy Anderson Method to tone up and slim down for my wedding, I used water bottles as my weights. I continued doing that up through August of 2016, when I finally got a set of 3 lb. hand weights.

Put on some music while you do the dishes, make dinner, clean the house, etc.. and dance! I do this every day – morning, noon, and night. I love music and I love dancing. 

Get your kids and/or spouse involved too! It’s much more fun to dance around and be silly with your family! …and it makes those mundane household chores more fun, too.

Sometimes it’s nice to have a little guidance. When I am trying to fit in a quick workout, YouTube is my go-to. Tracy Campoli has an amazing library of content, with workouts ranging from 4 minutes on up.  Yoga with Adriene has a Yoga Quickies series designed specifically for busy people. Tone It Up has amazing workout videos under 10 minutes on their channel and website. These are just my favorites. You could easily spend a little time searching for other quick workouts that you love and that align with your goals.

There is always something you can do. ❤ 



For more info, check out:

7 Fun Workouts to Switch up Your Fitness Routine

Workout at Home: 5 Amazing YouTube Fitness Channels for Women

Exercises You Should Do Every Day

3 Best Yoga YouTube Channels for Beginners

How to Effectively Workout at Home and Achieve Results

10 Ways to Start Your Week Off Right

Happy Sunday Friends!

Let’s start the week off right by taking action, being proactive, and achieving our goals! This is a small list of things that you can do to set yourself up to have an amazing Monday and a productive week! You could do all of them, or you could mix and match. Make it work for you! For best results, try incorporating three of these each day this week. 🙂



1. Move.

Find some movement every single day. It could be something simple, like go for a walk. Go for a run. Try a new fitness class. Put some music on and dance around your house. At the beginning of the year, started the day with yoga. It allowed my body to stretch and my mind to focus. Yoga really helps set the tone for the day. Nowadays, I like to get my Tracy Anderson workout in first thing in the morning. I know that my days are pretty full and if I wait, I most likely won’t get to that workout. Doing it first thing ensures that I stay on track with fitness goals. Plus, working out in the morning comes with many health benefits, including feeling accomplished before the sun has risen. But honestly, any movement is good. Your body and your mind will thank you.



2. Be Grateful.

Each morning find something for which to be thankful. It could be something as simple as your hot cup of coffee. This is a great habit to develop. Also, you can find things to be thankful for throughout your day, or you could go through a gratitude checklist of all the things, and the people for whom you are grateful, before going to sleep each night.

For more on practical gratitude for everyday life, click here.



3. Drink a Glass of Ice Water.

We all know it’s important to drink water. Staying hydrated is a key component in staying healthy, having beautiful skin, combating hunger cravings, and so much more. I like to keep a glass of water with me at all times, even when I’m out and about. Often I will use my Blender Bottle. I love re-usable cups versus bottled water. Not only is it environmentally friendly, but it’s also wallet friendly.



4. Eat Breakfast.

It is the most important meal of the day, after all. 😉  Seriously, though, eat a little something. Consider it fuel for your day. It doesn’t have to be a 5 – course breakfast.. eggs, sausage, bacon, hash browns, etc.. although those foods are tasty. Have some toast, cereal, oatmeal, even a Pop Tart. (Once in awhile.) Whatever you would like. It will help you focus and give you the energy you need to make it through the morning.


For an amazing morning, try my delicious: The Best Homemade Breakfast Sandwich Recipe


5. Pause. Reflect. Update.

For many people, Sunday is a relaxing, chill day. Others use Sunday as a “meal prep” day. This is the perfect day to sit down and think about what you want to accomplish this week. Write it down on a piece of paper, a post-it, or in a notes app on your phone. Then go crush it!

6. Read a Book.

Go to the library and pick one out. Dust that novel off the shelf that you’ve been meaning to read, but never got to. ..And no. Sorry. A magazine doesn’t count for this one.



7. Unplug.

Put your phone down. Shut it off and let it charge. Get off the internet. Go outside and play. Read that book. Play a board game with your kids. Whatever. Just step away from the electronics for at least an hour. I know it’s hard, but you’ll survive. Promise.


8. Smile.



9. Enjoy a Snack or Treat.

Go ahead. Enjoy a cookie or a brownie. Have some chips or cashews. Savor the taste and enjoy your treat or snack. If you love chocolate chip cookies, check out my Simple and Delicious Egg-Free Chocolate Chip Cookie Recipe.  Just be sure to give some away… these cookies are addicting and if you are like me, you might just eat the entire batch.



10. Go to Bed Early.

Seriously. Get some sleep. You’ll feel better. You’ll look better. You’ll be more ready to tackle your to-do list. You’ll have more energy. Just do it and enjoy!



What are some things you like do to start your week off right? Leave a comment and let me know!




Have a wonderful week friends!


8 Comfort Food Recipes You Need To Make This Weekend!

Hello friends!

Happy Friday!

The weather is getting cooler…. here in Ohio, it’s only supposed to get into the low 50’s today. Yikes!

Time to get out the winter coat, the hat, and scarf.. hahaa!

In all seriousness, it is time for delicious, homemade comfort food.

The weekend is almost here … Below are my favorite comfort food recipes. Whip one up and sit around the table with the family, or curl up on the couch and watch your favorite movie as you dive in!

Grandma’s Homemade Macaroni and Cheese Recipe



This macaroni and cheese is delicious, cheesy, and filling! It’s perfect as a main dish or side dish. Be warned: it is gooood! What left overs?


Simple and Easy Homemade Meatloaf Recipe




There’s nothing better than homemade meatloaf! It’s my favorite! I finally perfected the recipe. This will be your family’s new favorite meal!


Bacon Wrapped Chicken Recipe




Mmmmmm bacon….. enough said!


Grandma’s Famous Homemade Goulash



This is such a simple and easy recipe. Goulash is an old-time favorite and this is just like grandma used to make!


Homemade Hamburger Gravy Over Mashed Potatoes



This is the perfect comfort food dish! It’s perfect for a cold, dreary day!



Simple and Easy Winter Meal: Mashed Potatoes With Chicken Gravy




If you want something super simple with very little effort involved, this is the dish for you! It’s easy to make, delicious, filling, and will warm you up on a cold, blustery day! This will be a family favorite for sure!


A Simply Delicious Crock-Pot Chili Recipe


Chili is always a good idea! This recipe is so simple and easy, and you can throw everything in your crock-pot to simmer. Yum!


Chipped Beef Over Mashed Potatoes Recipe



A classic and the ultimate in comfort food. This recipe is always a hit! Yum!


Bon Appétit.jpgholidays-dinner-eating-lunch.jpg

5 Steps To Take When You’re Feeling Discouraged

Hello friends!

Happy Sunday!

What a start to 31.

I hurt my shoulder two weeks ago. Nothing new, really, except I really messed it up and couldn’t move. I went to the doctor and found out I strained my trap and rhomboid muscles.


So much for vacation and pretty yoga photos.

Fast forward a few days and it was still throbbing. Getting better slowly, but not enough for me to do anything. Couple that with a recurring issue and a new sore throat… and I was absolutely miserable.

I sat on my yoga mat Tuesday for a solid hour, completely discouraged and just feeling sorry for myself. Can’t I catch a break? I workout regularly. Make decent food choices. I’m pretty healthy.

It was a rough day. haha!

But crying and wallowing in self-pity doesn’t do anything to help. It isn’t easy to change your mindset when you get in that negative space. It’s certainly not easy to think of things you’re grateful for… you know.. all the things I talk about all across the internet. How to feel better, what you should be doing, focusing on the positives.

But I got through it. I allowed myself that time to be upset and then turned it around. I took a cow legs check-in photo for my Tuesday workout. Had some more coffee and went about the day. After all, life doesn’t stop because you’re upset. There are still things that need to get done.

Wednesday I wasn’t much better. So, at the insistence of my husband, I found myself a pcp and made an appointment for Thursday.

And it was good news. The doctor was amazing and while I did strain the muscles, it wasn’t anything too serious.

Friday was much better and I was able to do a little more. Yesterday I woke up pretty sore, but was able to move around.

It’s just taking time.

I share this story with you to let you know that even the people who seem to be positive all the time, have their moments where they feel discouraged and negative. Also as a cautionary tale… don’t sleep on a sore shoulder. haha! And if your body is exhibiting abnormal signs.. go to the doctor.

Even though I’m able to do more, I’m still not up to 100%. It’s frustrating because I know I have fitness goals that I’m trying to reach and I’m carrying around a few extra pounds that need to go. But, I have to be patient. It’s hard.

So this week, I want to share some tips on what to do when you feel discouraged. Real action you can take to identify why you’re feeling this way and steps to help you get back on track.

1. Accept the moment.

Accept where you are in this moment. Allow yourself to feel however you’re feeling.

2. Think about what’s going on and why you’re feeling this way.

What are you doing? What is causing you to feel this way? For me, it was a constant going to the doctor for the same issue, not being taking seriously, and not getting better. Then my shoulder was really messed up and I couldn’t do my normal workouts. My body was feeling swollen. I felt heavy. The weather change was causing my throat to hurt. I was tired because I hadn’t been sleeping well. All of that had finally gotten to me and I was just over it.

3. Realize this is temporary and you are not alone.

Life is a series of ups and downs. We all experience feelings of discouragement now and again. But this isn’t going to last forever.

4. Do something.

Move. Get up. Do something. It could be a workout. It could be cleaning the house. It could be baking. It could be going for a walk. It doesn’t matter what you choose, all that matters is that you move. Typically, I would do a workout. Cardio if I was feeling frustrated and stressed out. Yoga if I was sad or super mad, but didn’t want to jump around. If you can’t workout or maybe that’s why you’re upset, cleaning is the perfect activity. Get rid of clutter and tidy up the house. You will be amazed at how much that changes your mindset and your mood. While you’re moving, you might even come to some realizations on your own about how to make things better and move forward.

5. Realign your goals and take small steps to make it happen.

Maybe whatever you’re working on just isn’t working out, or the way you are approaching it isn’t working. This is a great time to take a step back and think about what you can change to make it work.. or set it aside for the time being and focus your efforts on something different. Sometimes stepping away for awhile is just what you need. When you do come back to it, you will have a fresh mind. In my case, I needed to set aside my original fitness goals and focus on getting better. Stretching everyday, twice a day. Doing low impact cardio, standing abs, and leg work. Getting in a workout each day, doing only what I’m able to, and being super mindful of my muscles.


That’s my process and it really works. I hope that it was helpful to you, especially if you are feeling discouraged right now.

Chances are this isn’t the first time you’ve felt this way. Meaning that you’ve been in a funk before and you overcame it, moving on and doing great things. You can get there again, you can come out on the other side, stronger and wiser, ready to rise up and meet your goals. Taking the first step is always the hardest. But you can do it .. and you must do it. No one can do it for you. Believe in yourself. Take action today and make this week better. This is your week. You got this.