Posts tagged with "meditation"

My Goals for Fall

Posted September 25, 2014 in Fall, goals, motivation and 7 more

When the seasons change, I like to take a little time to set some intentions for the new season. It's the perfect time to reevaluate the goals you've already set or even set some new goals.

At first, I was sad to see summer go. But I realized that fall is full of new opportunities, a chance to wear clothes I haven't seen in ages (cozy sweaters!) and a way to switch up my meals (hello, butternut squash soup, apple crisp and pumpkin everything!).

Here are my goals for fall...

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October Goals

Posted October 7, 2014 in October, goals, motivation and 12 more

I'm a chronic goal setter. I set daily, weekly, monthly, yearly and even life goals. 

I feel like I function better when I'm working towards something. It makes me more productive, and there's nothing better than that feeling of accomplishing a goal!

But lately, I've been making my usual goal lists and then...nothing. The day or week will come and go and my list remains with no checks next to my goals. 

Then I read a post about goals written by a blogger I met at FitBloggin. Brooke Not on a Diet creates daily, weekly and monthly goals each month and decides on a reward if she meets her goals. I totally love this idea, and I know it will help motivate me to get going on my goals!

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October Goals Review

Posted October 30, 2014 in goals, goal setting, yoga and 10 more

Earlier this month, I set some small goals for October that would help me get closer to my overall fall goals.

I used Brooke: Not on a Diet's format for goal setting and set daily, weekly and monthly goals with a reward if I achieved those goals. I think I did OK. I definitely didn't accomplish all of my goals, but having something to check off every day made me work harder to achieve the goals that I had set.

Here's how I did...

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November Goals Review + December Goals

Posted December 2, 2014 in goals, goal setting, Fall and 12 more

For the past few months, I've been setting daily, weekly and monthly goals to help me reach my bigger goals, and I've been sharing how I've been doing.

I hope you enjoy reading these posts. I always think it's interesting to see how people are working on themselves. I want to give you a glimpse into my successes and things I need to work on, but also inspire you to take time to set your own goals. I truly believe goal setting is key to becoming your best self!

Click here to find out how I did with my October goals.

November was better. I did well with two of my daily goals and a few of my weekly goals. My monthly goals...not so much.

Here's how I did...

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Self-Love February - Week 2 Challenge

Posted February 7, 2015 in self love, self-care, meditation and 6 more

Happy Saturday! I hope you had a lovely week, and you are enjoying your weekend so far!

I challenged you to practice self-care every day for the past week as part of Self-Love February. How did you do? I admit, I was off and on. For example, Wednesday was non-stop until about 9 p.m. when I was finishing eating dinner. I crashed in front of the TV for about an hour and was off to bed. I could have used some breaks during the day to reenergize myself.

But for the most part, I took some time for myself every day. Last night, after a particularly moody day, I poured myself a glass of wine and rolled out my yoga mat. It was the perfect ending to not so hot day, and I was instantly in a better mood.

This coming week's challenge is a good one! I challenge you to meditate every day for one week!

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Friday Faves {May 29, 2015}

Posted May 29, 2015 in Friday Faves, yoga, Life Equals and 7 more

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(image source)

Happy Friday! I hope you have fun plans for the weekend!

This week has been super weird.

  • Our landlords are renovating our bathroom, and the contractor built a temporary bathroom in our unfinished basement (where a bathroom used to be). I saw a giant red cricket and a snake in our basement Wednesday night, so I've been totally freaked since. How many days can I go without showering?
  • I'm still nursing my plantar fasciitis. I've been diligently wearing my athletic shoes and arch support inserts. But my outfits have been pretty lame. Dress pants with athletic shoes = not a good look. I know it's just shoes, but I've been feeling pretty frumpy all week.
  • I haven't worked out since Tuesday when I taught a morning cycling class and an evening water aerobics class. My doctor said I could still run and teach fitness classes, but I talked to a physical therapist (an acquaintance, not at an appointment) and she said to take a break from physical activity. I think my body needs the rest, but it feels super weird not to workout.
  • I tried to go to a new-to-me yoga class Thursday night with my friend, Molly, who is visiting from out of town, and no one showed up! The instructor just never showed, and there was nothing on her website about a cancelled class. It is so hard to find yoga classes around here! FYI, Molly and I walked down the street and had a glass of wine instead.

So that was my weird week. And here are some of my favorite things right now...

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Friday Faves {July 10, 2015}

Posted July 10, 2015 in Friday Faves, yoga, meditation and 10 more

Happy Friday! Do you have any fun plans for the weekend?

The BF and I don't have any major plans. I have a few health coaching sessions, I'm planning on stopping by the farmer's market and a yoga class and I'm planning on getting in a long bike ride.

I'm looking forward to a pretty low key weekend.

Today I'm sharing some random favorite things. It's been awhile since I wrote one of these posts. Please share what some of your favorite things are at the moment!

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Weekend Recap {July 10-12, 2015}

Posted July 13, 2015 in Weekend Recap, weekend, meditation and 5 more

Happy Monday! Were you able to relax and recharge this weekend?

I spent plenty of time in the pool and made time for reading this weekend. I also finished up my last Institute for Integrative Nutrition classes. I'm actually sad that my classes are over, but I'm super thrilled because I'm graduating this week! Time to celebrate!

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What I'm currently wearing to yoga, to lounge and to run errands

Posted July 23, 2015 in Fabletics, workout clothing, workout and 9 more


I have been absolutely exhausted this week!

I started off the week feeling pretty tired after my Kansas City weekend, and I haven't been able to catch up on sleep. I got up early Monday for bootcamp, Tuesday to teach indoor cycling and Wednesday for bootcamp. My evenings have also been full this week. Last night, I drove to Hastings for a yoga flow class and a meditation class at Avani Day Spa and Yoga Studio. It was amazing! It's a three-week series, so I'll tell you more about it after I've done it for a few weeks.


To get through the day, I'm chugging coffee (from my new coffee mug!) and drinking a smoothie with almond milk, oats, chia seeds, hemp seeds, Perfect Fit Chocolate Protein powder, instant coffee, dates and banana. A tired day calls for chocolate. When I'm tired, I crave sugar and carbs. So I try to satisfy my cravings by eating (or drinking) healthy foods to up my energy.

Today I'm sharing my recent Fabletics {<---- referral link} purchases! I've mentioned about a million times that I'm obsessed with printed workout leggings (You can read about it here and here). I love love love them. I totally believe that when you look good, you feel good. And when you have fun, flattering and comfortable workout clothes, you are more likely to get out there and workout!

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How you can use meditation to change your life

Posted August 7, 2015 in meditation, being present, stress relief and 5 more

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Have you ever tried meditating?

If the idea of sitting in silence with your own thoughts seems scary, crazy, weird, etc., hear me out. Meditation is actually an effective treatment for stress, anxiety, worry, relationship issues and more. It can also help you tap into your creativity and intuition, and help you stay more focused on every day tasks.

Studies have shown that meditation actually helps preserve your brain, diminishes a wandering mind, reduces symptoms of depression and anxiety, improves concentration and attention and improves mood and well-being (source).

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Happy First Day of Fall!!

Posted September 23, 2015 in Fall, goals, gratitude and 4 more


(a photo from the Sweet Success archives! Cabin trip at Platte River State Park in the fall of 2012)

Can you believe that fall has arrived??!? This year has just flown by.

Since it's the first day of fall, I wanted to take a moment to express some gratitude for summer. When spring turns to summer and summer turns to fall, we tend to just keep pushing forward. But it's nice to express a little gratitude for what the season brought to your life.

I also like to set goals for the new season. I like treating each new season just like I do the new year. It's a good time to reevaluate the goals you set earlier in the year and think about what you want your life to look like in the upcoming months.

Today I'm sharing my gratitude list for summer and my goals for fall...

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Sometimes You Need to Fall Before You Can Fly

Posted December 9, 2015 in self-care, weight gain, weight loss and 6 more


Today's post is very personal. But I hope that sharing my journey will inspire, motivate and encourage you to begin putting yourself first for your own health and happiness. So here I go…

I have gained 10 pounds.

As you know from reading this blog, I eat healthy most of the time and indulge occasionally, and I workout most days of the week. So how did this happen?

Well, I am stressed, exhausted, overwhelmed and overworked. Tears are welling in my eyes as I type this. I'm so emotional about writing those words because over the past year I have been trying to do ALL the things, and I'm finally realizing that I can't. 

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Creating a Healthy Morning Routine

Posted January 8, 2016 in Creating a Healthy Morning Routine, morning, meditation and 12 more

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*This post contains affiliate links. When you click and purchase an item, I earn a commission. Thanks for supporting Sweet Success!

One thing that I have realized about myself is that my day is better when it begins peacefully. When my mornings are rushed, hectic and stressful, I feel that way all day long. But when my morning is relaxed, quiet and slow moving, my day is less stressful.

I decided that I wanted this year to be all about peacefulness and joy (read more about that here), so I've implemented a new morning routine. 

I tested it out during my holiday break from work, and I've continued my routine now that I'm back to work. I've been feeling less stressed as I begin my day. I truly believe that how you start your day sets the tone for the rest of your day!

Here's how I start my day and how you can create your own healthy morning routine...

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Six Ways to Practice Self-Care on a Snow Day

Posted February 2, 2016 in self-care, snow day, yoga and 6 more

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Today is a snow day!!

Winter Storm Kayla has hit Nebraska, and the city is shut down. 

There will be no playing in the fluffy snow during this snow fall. There are nearly 50 mph winds, so it's not a picturesque snow storm.

So far, I have slept in, drank coffee, browsed Instagram and ate avocado toast topped with eggs, turmeric, pink Himilayan salt and red pepper flakes. I'm taking things really slow today! Since I have an unexpected day off from work, I'm going to use the snow day to care for myself a bit.

On my snow day agenda: yoga/Pilates, reading, catching up on magazines, an at-home pedicure, wine, eating healthy comfort foods and organizing my home office.

Today is the perfect day to take some time for yourself. If you've already devised a long to do list, set it aside for at least an hour and take some time to care for you!

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Friday Faves {April 15, 2016}

Posted April 16, 2016 in Friday Faves, Manduka, yoga and 4 more


Happy Friday!! I hope you have had a wonderful week and you have a fun weekend planned. 

Because it's Friday and I'm ready for fun and lightness, I'm sharing some of my favorite things. 

Feel free to share some of your favorite things in the comments below. I'm always interested in knowing what you're loving right now!

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What I'm Doing to Prepare a Week Before My Half-Marathon

Posted April 25, 2016 in running, half-marathon training, Lincoln Half-Marathon and 9 more


My half-marathon is in less than a week!

I'll be running my 10th half-marathon on Sunday, and I'm nervous! Although I know what to expect on race day, I feel different going into this race.

During 2015, I ran two half-marathons and experienced major hamstring and hip pain and I developed plantar fasciitis. 

When I started training in January, I was coming off of a six month break from running. 

But I really wanted to give the half-marathon another try, so here I am! It's been quite the journey. I've had some new mental hurdles that I've had to overcome (ie. my slower pace and running alone) and I've had to keep an open mind about my training since I hired a running coach to guide me. 

Although my pace is still slower than it has been in the past, I've trained injury free! That was my one and only goal for this half-marathon. 

I honestly wouldn't have made it through training without my running coach - Amanda from Run to the Finish, the BF, my family, my chiropractor and the likes, comments and support from you!

To calm my nerves and make sure I'm feeling healthy and strong on race day, this is what I'm doing this week...

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Change your life by adding this easy step to your morning routine

Posted June 14, 2016 in meditation, Grace Space, stress management and 3 more

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I recently realized that when my mornings are rushed, I end up feeling frazzled and stressed for the rest of the day.

My days are often full with my full-time PR gig, meeting with health coaching clients, teaching fitness classes and spending time with the BF. Feeling stressed only makes a full schedule feel overwhelming and exhausting.

So I've been on a mission to create a more peaceful morning routine. 

One of the things that has made my mornings a million times better, is meditation. 

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Friday Faves {July 22, 2016}

Posted July 22, 2016 in Friday Faves, meditation, summer and 6 more

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*This post contains affiliate links. When you click and purchase, I earn a commission. I appreciate you supporting me and Sweet Success!

Happy Friday!

It's been a long rough week. I'm really looking forward to having a weekend without many plans. I definitely need some relaxation and rejuvenation.

I'm in need of some lightness right now, so I thought I would share some of my favorite summer things. Here they are...

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My Favorite Podcasts {for inspiration and motivation}

Posted August 24, 2016 in podcasts, healthy living, holistic health and 10 more

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I love listening to podcasts in the morning when I'm applying my make up and doing my hair (by doing my hair, I mean letting it air dry and spraying sea salt spray on it). 

Most of the podcasts that I listen to have some kind of inspirational theme, so it helps me start my day on a positive note. 

But I also love listening to podcasts on long drives, during walks or when I'm doing boring data entry-type stuff at work. I love that I'm able to listen to interviews with inspiring people or just learn about something new. 

While I mostly listen to holistic wellness podcasts, I did get REALLY into Serial. I couldn't stop listening. I would go on walks at work so I could keep listening. I listened to both seasons, and was obsessed. Like, so obsessed that I listened to and read all the supplemental stuff on the Serial website. So if you haven't listened to Serial, you probably should.

While I had a brief obsession with a real-life crime podcast, I mostly listen to inspirational podcasts. So I thought I would share my favorites with you! 

{By the way, one of my dreams is to have my own podcast!} 

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How to eat mindfully during the holidays

Posted November 22, 2016 in healthy eating, mindful eating, mindfullness and 5 more

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Mindfulness is a state of active, open attention to the present, according to Psychology Today. Being mindful means you observe your thoughts, feelings and body without judgment. 

When it comes to food, we often eat mindlessly, not thinking about how our body feels, what our emotions are or even what our food tastes like. We rehash the past, beating ourselves up over eating "bad" foods. Or we focus on the future and what we can and can't eat. 

Eating mindfully allows us to tune into what we're experiencing in the present moment. It allows us to savor the food we eat, notice how our body feels before, during and after we eat, and release the judgment we have about ourselves when it comes to food choices. 

Practicing mindful eating can be especially helpful during the holidays, a time that can bring up feelings of shame about food and our bodies. 

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The Ultimate Self-Care Holiday Gift Guide

Posted December 6, 2016 in self-care, the Ultimate Self-Care Holiday Gift Guide, Holiday Gift Guide and 5 more

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*This post contains affiliate links. When you click and purchase, I earn a small commission. Thanks so much for supporting Sweet Success!

Most of us don't take the time to care for ourselves. We rush from one thing to the next, and self-care becomes the last thing on our list of priorities. But when we're not taking care of ourselves, we can't give to others fully. 

Encourage your mom, grandma, sisters, aunts, cousins, girlfriends, co-workers, neighbors and others to create a self-care practice with these cozy and relaxing gifts. 

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How to be an activist and practice self-care

Posted February 3, 2017 in self-care, activism, politics and 4 more

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How has it only been two weeks since the inauguration? The amount of stress that I've carried has made it feel so much longer!

Just like you, I've been navigating how to keep up with political news while maintaining my own sanity. It's been a challenge and, I admit, the first week wasn't pretty. 

After the Women's March, I was feeling super hopeful and positive, then news came out about a Nebraska fraternity who had yelled absolutely horrific things at women during the march. I read the comments on the news story, and got so fired up by the awful comments. Then for some reason, I watched the documentary "The Hunting Ground," which sent me on a stress spiral. 

This was a major wake up call for me. I knew that I couldn't spend the next four years on this level. I want to be able to be involved and know what's happening in the world, but I'm not willing to sacrifice my own well-being. So I immediately began asking my online community what they had been doing to de-stress and implementing some self-care strategies.

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The Best Apps for Meditation

Posted February 28, 2017 in meditation, health coaching, self-care and 4 more

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During my health coaching workshops, I always bring up meditation. 

Whether I'm talking about kicking sugar cravings, eating for energy or women's health, my talks always move away from food and toward self-care and eventually to meditation. 

Meditation usually comes up when I discuss primary foods - relationships, career, physical activity and spirituality. I love talking about primary foods (the foods we eat are secondary foods) because everything is connected. 

If we're miserable in our job, we feel stressed and anxious, which may make it difficult to sleep. Not getting enough sleep will make it harder to choose healthy foods and have the motivation to workout. Not eating well or working out decreases self-esteem and could make you moody. Moodiness will impact relationships, which will cause more stress. 

Meditation can help us reduce stress and anxiety, get more in touch with ourselves, increase self-acceptance and self-esteem, improve our mood, increase relaxation, make us more optimistic and make us healthier. Meditation can be a great first step in increasing self-awareness to begin to make healthy changes. 

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Two Things I Do Even When I'm Crazy Busy and Overwhelmed

Posted June 15, 2017 in overwhelm, self-care, meditation and 5 more

When life gets busy or you overbook yourself, avoid burn out by using these two simple tips. 

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I admit, I overbooked myself this month. 

This isn't something that's new to me. If you've been reading this blog for awhile, then you know that I tend to overcommit. 

My tendency to over schedule myself usually leads to me feeling overwhelmed and stressed, and eventually totally burned out. 

While I've overbooked myself once again, I'm doing two things differently that are helping me manage my stress. 

If you're an ambitious, worker bee like me, then this is for you!

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Weekend Recap {July 14-16, 2017}

Posted July 18, 2017 in Weekend Recap, self-care, shingles and 6 more

After almost two weeks of being in a lot of pain because of shingles, I went into the weekend ready to rest and recuperate. 

The fiancé and I didn't have any plans, which was exactly the kind of weekend I needed. We ended up going on a few low-key adventures, spending time in the kitchen and watching Netflix, of course.

Here's a recap of the weekend...

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Weekend Recap {Aug. 4-6, 2017}

Posted August 8, 2017 in Weekend Recap, meditation, yoga and 4 more

Smoothies, yoga, rosé, delicious food, friends and family. I would say my weekend was pretty great. 

The fiancé and I didn't have many plans, which was good because the rest of the month is booked up. I used our free weekend to do some cleaning and purging, and it felt so good. 

We also made a quick trip to Hastings to celebrate a friend's birthday, and we ate such great food. 

Here's a recap...

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Finding Freedom From Anxiety

Posted October 6, 2017 in anxiety, meditation, yoga and 2 more

I'm getting really personal on the blog today, and sharing my struggle with anxiety and the one thing I did to free myself from my daily anxiety.

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When I looked at my calendar for the day, I was reminded of a networking event I had planned to attend. My first instinct was to come up with an excuse not to go. 

But, if I was really honest with myself, I had nothing else going on and the event was going to be a good place for potential business opportunities. I knew I should go. 

I decided to go for a run first to let go of some of my nervous energy. Just a few blocks away from my house, I felt as if my throat was closing. I started gasping for air, and my eyes filled with tears. I began walking, taking slow and deep breaths, and repeating a mantra until I felt like I could breath again. 

This is what anxiety looks like for me. 

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