5 Tips for a Happy, Healthy Holiday Season

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I’m one of those ‘everything in moderation’ people. Even moderation. And over the holidays, I definitely give myself some wiggle room. While I do eat pretty healthy in my daily life, the holidays get a bit crazy with the eating and drinking. I don’t completely let go of my healthy habits, though.

Here are a few important tips to help you stay happy and healthy this holiday season.

  1. I eat regular meals. I make sure that I am being mindful of snacking between meals and making sure I’m eating regularly throughout the day so that I don’t overindulge and make myself sick during the main dinner event. It is important to eat regular meals even though you know there will be a huge feast. Not only does eating regularly ensure that your energy levels stay stable so that you can actually enjoy the company of your family and friends, it also prevents you from eating a whole bunch of crap that you wouldn’t normally eat if you were thinking clearly (which you are not if you haven’t eaten all day).
  2. I eat lots of vegetables. I always like to make sure I’m eating vegetables during the holidays-whether it be as appetizers or as part of the main meal. Eating vegetables helps me get the nutrients I need to stay energized and healthy, and it also helps to fill my stomach with healthy food instead of stuffing my face with sugary dessert.
  3. I only have one portion of dessert. While I do indulge in dessert during holiday meals, I only have ONE serving of dessert. It’s okay to indulge a little bit and enjoy yourself, but I like to put boundaries around my indulgences. And having one piece of pie is such a treat, you don’t really need more. Unless you want to…in that case, go for it!
  4. I am active. Besides the eating, I also always try to get in some form of physical activity during the holidays. Although this year there will not be any snow at Christmas, we have a tradition of snow shoeing on Christmas Eve and sometimes Christmas morning with my mom and her husband. I’m sure we will start a walking tradition this year, because of the lack of snow…It’s really important to get physical activity not only to help keep you healthy but also to re-energize you and get you back in a good mood (if you were feeling a bit irritated after spending too much time with relatives).
  5. I have fun. I just let myself enjoy the holidays with my family and friends. I don’t carry my phone around or bring my computer with me. I just sit and chat and laugh with them. It’s the best part of Christmas. At least for me. And this is actually the most important thing I want you to get out of this post. Enjoy the holidays, and do what makes you feel good. If eating an extra slice of pie or drinking an extra glass of wine makes you feel good, I’m not here to judge. I believe that you should ENJOY your life every day, but if the only way for you to achieve your goals is to be rigid with your rules, please, PLEASE, do something that makes you feel good during the holidays! Remember: it doesn’t have to involve food!

Tell me how YOU plan on making this holiday season happy and healthy in the comments below. I’d love to hear how you stay on track during the holidays or if you just throw your hands in the air and say “I give up!” and eat all the dessert.

Happy Holidays!

But I don’t eat sugar: 3 simple tips to reduce your sugar intake

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We’ve all heard the terrible stories about sugar causing obesity, diabetes, rotting teeth, and hyperactivity in children. But there are SO many other sequelae that are caused by sugar. I’m not going to get into these here, because that would require a whole other blog post.

To start, here are a few simple tips to help get you started on your crusade to eliminate sugar from your diet:

  1. If it’s packaged, put it back. Most packaged foods have added sugar. Think cereal, cookies, candies, and other packaged foods. These have a TON of added sugar, as well as other fake ingredients that you should stay away from. If you MUST buy packaged foods, make sure you can pronounce the ingredients on the package, look out for sugar as one of the first ingredients (check out this article on different names for sugar: http://www.popsugar.com/fitness/Other-Names-Sugar-Appear-Labels-810571), and read the nutrition facts to see how many grams of sugar are in one serving. When you start reading food labels, you will realize just how much sugar is in your favourite packaged items.
  2. Stay away from flavoured foods. Do you really enjoy the taste of strawberry yogurt or apple cinnamon oatmeal? Of course you do. That’s because there is a TON of sugar! You may think you’re taking a step in the right direction by purchasing these �?healthy’ items because the food industry tells us that we are, but take a closer look at the nutrition facts. I’m not telling you to eat plain oatmeal or greek yogurt, because let’s be honest, they taste pretty bland without anything added to them! Instead of purchasing pre-flavoured food items, which notoriously have a ton of added sugar and chemical ingredients, try purchasing the original, plain version and then sweeten and flavour with natural foods like fresh or frozen berries, maple syrup or honey, and some cinnamon. It’s so much better to ADD flavour and know what’s in your food, than to purchase it pre-flavoured.
  3. Stick to water as much as possible for your beverages. I know drinking orange juice for breakfast is a tradition, but if you look at the amount of sugar in the juice you are buying, you will be shocked! Sports recovery drinks, soft drinks, and energy drinks are not only full of artificial colors and flavours, they are packed with sugar. So stick to water as much as possible. You can drink water plain, or add lemon, fruit, or drink it hot as tea or coffee.

What are some other tips that you can recommend to help people cut back on sugar? Share them in the comments.

How to be more productive in life and business

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Hi there!

I wanted to write this blog post because I know you are overwhelmed with everything you have going on…taking care of the kids, keeping up with the house cleaning, cooking healthy meals, getting to the gym, trying to start a business…the list goes on.

I know it seems like there is just not enough time in the day to get it all done. I get it because I’ve been there!

I remember when I first started my business, I was finishing up my doctorate degree, working on my health coaching certification, working part-time as a research assistant, trying to stay healthy, struggling to find time to see my friends, and trying to figure out what the heck I had to do to start a business.

I’ll admit it. I was totally overwhelmed and some days I felt like it was not worthwhile. Can you relate?

Anyway, I was able to get out of this rut with a few simple steps that I continue to use to this day. Not only has my business productivity soared, so has my health and my life in general.

Here is the step-by step that I follow to increase productivity in life and business:

  1. Sit down on Sunday or Monday (whatever works best for you) and get out your calendar. Whether you use an agenda or paper calendar or online calendar, it doesn’t matter. USE IT. *Pro tip: I like to have the entire week in front of me, so if you don’t already have a calendar, try to get one that allows you to visualize your entire week all at once.
  2. Write down all appointments, meetings, client calls, etc that have been scheduled for the week. These can be business-related and personal. For example: dentist appointments, hair cuts, etc.
  3. Write down all appointments with yourself. For example: self-care, personal development, massage, yoga class/gym, etc. You might think it is silly to schedule appointments with yourself but think of how often you get through the entire day and don’t have time to go to the gym, meditate, do yoga, etc. The KEY is making this a priority in your schedule so that you TAKE the time for you. *Pro tip: Schedule your Me time at the same time each day (I recommend you schedule it first thing when you wake up) so that it becomes part of your routine and is non-negotiable.
  4. Schedule in weekly business activities. If you do not already have a list of business activities that you do weekly, it’s time to create one. Here’s what mine look like: Record and edit video on Monday, write email on Tuesday, coaching calls / client fulfillment on Wednesdays and Thursdays, write email on Friday. Once you have your list of business activities, block out time in your calendar to complete each task. This is my base schedule that repeats every week unless I’m at an event or on vacation, in which case, I adjust my schedule. But, the important piece is consistency and knowing what you need to do every day and every week. Having this base schedule keeps you focused and takes you out of overwhelm.
  5. Write down what your ONE business focus is for the week and the steps to complete. If you are selling your coaching services, your focus should be on getting sales calls. If you are hosting a webinar at the end of the week, your focus should be to complete all elements to prepare for the webinar. Write out what steps you need to do in order to successfully complete this business focus at the end of the week. *Pro tip: Do not give yourself more than one business focus for the week.
  6. Schedule the tasks within your business focus into your calendar. Block out time slots to complete each step. *Pro tip: 1. Do not give yourself more than THREE tasks per day in your business, and get these three tasks done FIRST (after your Me time). 2. Have a list of things you would like to do in your business but that are not necessarily of utmost importance. These will come in handy when you finish your three tasks with a ton of time to spare and wonder what to do next!
  7. Take a look at your calendar and get excited for the week ahead!

Once you have completed these steps, here are a few things you you will notice…

  1. Your calendar is actually not that overloaded and there is still plenty of time to do the household chores, pick up the kids at soccer practice, and take time to relax.
  2. By prioritizing your business tasks and not trying to do everything at once, you will see that it takes a lot less time to accomplish your business goals.
  3. Not only will your business grow more quickly even though you are spending less time working on it, you will have more time to have a life and you don’t have to feel guilty for enjoying it because your business tasks have been handled.
  4. Now that you know what your business focus is at all times, you no longer have to stress out over what to do next, so you can be much more calm and enjoy your life that much more.

This process is really a win for both life and business, isn’t it?

I hope you enjoyed this blog post and found my step-by-step process useful! If you did, please share this post and comment below with your biggest take away.

I can’t wait to see how you incorporate this into your own life!

Lots of love,

Lianne

Self-care ideas for the busy entrepreneur woman

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Are you a busy entrepreneur woman who wishes you had more time for yourself, but just can’t seem to even find a minute to spare?

Are you constantly on-the-go, running from one committment to the next, and when you are finally ready to relax, it’s already way past your bedtime?

You wake up every day feeling exhausted because you didn’t get enough sleep.You have to make breakfast and prepare yourself for a real job that you have to get to while you build your business. You have kids to feed and prepare for school. You slave all day at a job you hate, but you know you can’t quit because your business isn’t successful enough yet. You get home after a long day of work, feed the kids, bathe them, do their homework, put them to bed, and work on your business until the wee hours of the morning. You do this day in and day out, with no end in sight and you have lost hope. And then you wonder why you’re feeling so stressed out and on edge all the time.

I get it. I have plenty of clients who, just like you, are in the beginning stages of entrepreneurship. My clients came to me in the same place that you are in now…feeling exhausted, stressed out, and ready to give up.

I decided it was time to share with you exactly what I do, and what I teach my clients to do, so that you can finally start feeling ENERGIZED, RELAXED, and like you’ve totally got this. Because you deserve it!

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What I eat when I have no energy…

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Do you ever have those days where you just feel like you’re walking around like a zombie?
I had one of those days just last week, and it was really annoying because I knew that I had had a good night’s sleep. What the heck?
No matter what the reason was, I felt REALLY sluggish. The easiest thing would have been to just lie down and take a nap, but I couldn’t do that because I had work to do!
So this is what I did: I made a green smoothie!

Energizing Green Smoothie Recipe

1 cup unsweetened almond milk
1-2 cups spinach (or other greens like kale, chard)
1/2 banana
1/2 cup of fruit (frozen or fresh)
A pinch of cinnamon
1/4 tsp vanilla extract
1 tbsp chia seeds
1 tbsp natural peanut butter
*Optional: 1 scoop of protein powder
I absolutely LOVE green smoothies because they are delicious, nutritious, very versatile, and refreshing during these hot, summer months!
Green smoothies are my go-to meal when I’m feeling sluggish because they have a ton of vitamins and minerals and they keep me full for a long time, which keeps my energy levels up.
Another great thing is if you are not a fan of green vegetables, you can ‘hide’ them in your green smoothie! I like green smoothies better than juice because blending your produce keeps the fiber whereas juicing gets rid of it.
There are so many other foods that increase your energy; you don’t have to rely on caffeine or other stimulants!
If you need help learning how to eat to increase your energy, then schedule a call with me now.
Here’s to sweet sleep (and a TON of energy!),
Lianne
P.S. If you’re curious about how to naturally increase your energy so you can power through those sluggish days, click here now and let’s talk.