I am a Pinterest addict. There, I’ve said it. Can anyone say, with a straight face, that they’ve stared into the abyss of the Pinterest “Food” board and not emerged, hours later, having pinned many delicious probably not-so-good-for-you-recipes? (I’m looking at you, crockpot hot fudge brownies). I’m here to redeem you, foodie Pinterest fans. Although there are so, so many unhealthy options, there’s also an abundance of healthy food recipes on Pinterest too. And since I’ve spent so much time on there myself, I’ve done the work for you. Read on for healthy ways to satisfy your sugar cravings!

You want frozen yogurt.

Credit: Just A Taste

You’re craving ice cream, or the “healthy” frozen alternative, and need your fix. Check out this five-minute, four ingredient homemade Strawberry Frozen Yogurt recipe, and learn why you never need to go to the store again for the alternative, sugar-packed options. Real fruit, real sweet, real quick. Just throw all four ingredients in a blender, and enjoy.

You want a sweet (and savory) snack.

Credit: Creative Home Making

This recipe will hit all the right notes, as you can combine this sweet salsa with salty chips and satisfy all of your tastebuds at once. Don’t reach for the questionable sweet salsa in the food isle (or the jar of queso), instead, try this peach mango salsa with your next batch of tortilla chips and see if it doesn’t make you want to throw out all of your other jars of salsa.

You want a healthy breakfast.

Credit: Min Kwon, MS, RD / Food Network

Do not reach for the instant oatmeal packet. Yes, oatmeal is a great way to start your day, but anything that has “just add water” on the box should be viewed with suspicion. Hopefully you’ve heard of overnight/refrigerator oats by now, and have seen the variety of ways you can make these appeal to your personal tastes. They are quick, easy, portable, and come in a variety of flavors. Here’s four flavor combinations to get your started.

You want a popsicle.

Credit: Joy / Tasty Kitchen

Put down the store-bought brand, and reach for the homemade stuff instead. These Honey Yogurt Berry Pops are all natural – actually exactly what the name implies: fruit, honey, and yogurt – so you can stress less about the calories, and snack on this summer favorite with a guilt-free conscience. Just put them in a mold and freeze for a delicious summer snack!

You want pancakes.

Credit: Womanista

Don’t despair! These aren’t off the table, they’ve just received a slight makeover. Check out the recipe for Sinless Protein Pancakes, and pump up your fitness and recovery while indulging in some fluffy pancake goodness. These recipes vary, as some are made from quinoa (who knew?) and others look similar to your regular pancake recipe, with a few protein packed additions. However you make them, you’ll be getting your sweet fix, with an extra dose of protein on the side!

You want popcorn.

This recipe is actually straight out of my kitchen. I was sick of the big bags of caramel corn promising delicious sugary snacks but being way beyond the serving size of a regular meal (or a movie/tv show, which is when I’m usually chowing down on popcorn). So instead of buying the big bags, I started making my own sweet popcorn straight out of the pan. And all you need is coconut oil, and popcorn kernels. Coconut oil warms up (and ignites) at a low temperature, so set the burner on medium, scrape in at least a tablespoon of coconut oil, and 3/4 of a cup of kernels, and put the lid on the pan. This recipe can be adjusted depending on how much popcorn you want, and how sweet you want it (the coconut oil adds a light, sweet taste to the popped corn, without making it greasy). Just make sure you listen out for the popping kernels, and take the pot off the heat when they begin to stop popping (burnt popcorn is the worst).

You want dessert.

Credit: POPSUGAR Photography / Jenny Sugar

You’re allowed to want something sweet to follow your meal, but sometimes reaching for the cake is not an option. Especially if you’re at a summer BBQ, and want to bring something for the host. Don’t reach for the pre-packaged stuff! Instead, you can make these super easy Strawberry Banana Cremes. Low-calorie and low-fuss, these will satiate your sweet-tooth and also look fancy enough that you’ll feel good serving them at any party – shelve the cake and reach for the strawberry banana cremes instead!

Don’t be afraid to fall into the chaos and fun that is Pinterest recipe boards – you never know what hidden gems you might find!

There’s a common misconception that yoga is just a bunch of complicated stretches bundled into a routine. And although this isn’t entirely inaccurate, it’s definitely an oversimplification of the practice and power of yoga. You don’t have to “buy into” the chanting, sanskrit, and incense waving of yoga to feel the benefits (although chanting om can be surprisingly relaxing).

The beauty of yoga is that it’s as difficult or easy as you make it, as you can adjust the poses to suit your level of fitness and flexibility, so practiced with intention, no routine is ever quite the same. And whether you’re just starting to workout after a fitness hiatus, or you’re a five-a-week machine, adding yoga to your routine will benefit every aspect of your workout. Here’s how:

1.  Yoga helps with breathing

If you do cardio of any kind, you know the importance of breathing. Proper oxygen intake helps keep lactic acid from building up in our muscles, meaning we can workout longer and harder, without tiring or getting sore. Regular practice of yoga builds lung capacity, so you breathe deeper and distribute more oxygen throughout your body – which means less huffing and puffing, and way more endurance.

Yoga also encourages you to breathe as you move, inhaling and exhaling as you flow from pose to pose, or sink deeper into a stretch. This kind of mindful breathing, coordinating movement with breathe, means you have a sharped focus with regards to your exercise. You can time your breathing with your steps, meaning you’re less likely to get that dreaded “stitch” when you run, or you can perfect your boxing with the proper exhalation when you hit. You’re also less likely to hold your breath when you lift, which is obviously beneficial – more oxygen, more endurance, more gains.

2.  Yoga increases flexibility

If you want to gain an extra edge, adding yoga to your routine will definitely help. You can lengthen your stride, your reach, your wingspan – pretty much every move you make can be improved little by little through yoga. Which means you can get that perfect form for an upright row, or ace that elusive 7-minute-mile with a longer gait.

Flexibility also helps with recovery, as sore muscles loosen up with a few well-intentioned yoga poses. Stretching can also prevent injury, as overworked muscles are more likely to seize up if they aren’t loosened up. So don’t underestimate the power of stretching before and/or after you exercise!

3.  Yoga increases balance

Having the strength to hold yourself in a handstand is actually incredibly difficult – your weight is literally balanced on the palms of your hands – but being able to achieve this pose requires strong arms, shoulders, wrists, core, legs, you name it! Working towards difficult balance poses means strengthening your entire body, which improves every other aspect of your exercise regime.

You may think balance is an odd goal to strive for in exercise, but a strong core can prevent back injuries, and helps keep you stabilized while also keeping you agile. So you can knock out those extra reps with the barbell knowing your back isn’t carrying all the weight in a deadlift, or your stride isn’t thrown off due to an unbalanced pelvis as you hit the pavement.

4.  Yoga fends off weight gain

For all those who say yoga isn’t strenuous exercise, I challenge you to go to a power yoga class and not sweat! Regular yoga practice can rev up your metabolism, tone your muscles, and boost fat burning, on and off the mat.

Check the science; studies show that those who add yoga classes to their fitness schedule loose more weight than those who just do cardio – and they’re more likely to keep that weight off!

So adding yoga to your workout routine? Double the effectiveness if you’re trying to lose weight and tone up.

5.  Yoga promotes deeper, better quality of sleep

I have trouble sleeping, but even hours after a morning class, I can still feel the benefits of my practice well into the day and night. Because yoga promotes a sense of calm, your body is more relaxed and ready to shut down by bedtime.

Regular practice also reduces stress and anxiety, which are common factors for sleepless nights. Even gentle stretches right before bed can help your slow those racing thoughts and release any tension you’re holding in your body, making it easier to fall asleep. So stop worrying about what happened today, or what might happen tomorrow, and start catching more z’s.

Inspired to give yoga a try? There are plenty of free apps and videos to show you the ropes if you want to try yoga at home. Your local gym is also a great place to check out classes, and yoga studios will have an even greater variety of styles available. Try different teachers and class types, and pick one that suits your personal fitness style. There are so many styles, classes, and teachers to choose from, so go ahead and add yoga to your exercise regime for a boost in health, well-being, and physical fitness!

As an instructor, I am forever espousing the incredible health benefits of yoga. There’s a common misconception that yoga isn’t physically demanding, and that you can’t do it if you aren’t flexible. In fact, yoga is one of the best things you can do for your body, at any age. And flexibility comes with practice; just because you can’t twist yourself into a pretzel today, doesn’t mean you won’t be able to tomorrow. I’ve rounded up a few of the health benefits that I’ve experienced as a yoga practitioner to inspire you to get on the mat!

1.  Promotes sleep

As someone who has trouble falling asleep, I’ve found yoga to be better than any other nightly routine for helping me catch z’s. It calms the mind, relaxes the body, and loosens tense muscles. Even after a morning session, I still feel the benefits hours later. So if you’re having trouble falling asleep at night, I recommend doing some stretches that promote deep sleep and relaxation. It’ll change your entire sleep schedule!

2.  Soothes stress

The practice of yoga is all about keeping your focus on the mat, and not on your daily struggles and stresses. For the length of the class, you breathe and move and forget about the world outside for just a little while. Anxiety melts away as your breathing deepens, tension leaves your muscles as you stretch, and a sense of calm envelopes you. With practice, you can bring this sense of calm off the mat and out of the class, and soon everything seems less hectic and stressful.

3.  Encourages exercise

This may seem obvious, but the more you practice yoga, the more likely you are to enjoy other types of exercise. That’s because yoga makes you feel good about your body, boosts confidence, tones and strengthens muscles, and can actually help you lose weight. You’ll have more energy, and more endurance, after only a few sessions of yoga. Because I want to feel even stronger on the mat, hold poses longer and improve my balance, I’ve since added weight training to my exercise routine. Never mind “couch to 5k”, try yoga if you want to get active!

4.  Helps you breathe

A lot of yoga classes put heavy emphasis on breathing. Deep breaths coordinated with your movements keep you present on the mat and on how your body feels as you flow and hold each pose. Focusing on your breathing also helps to alleviate anxiety, and when practiced over time, can increase your lung capacity and help keep you calm off the mat as well as on it. Try this: inhale for a count of five, hold the breath for a count of seven, and exhale for a count of eight. You’ll feel more relaxed after just a few breaths than if you’d spent the entire day at a spa!

5.  Banishes aches and pains

We hold tension and stress in certain areas of our body, which can lead to back and neck pain, and even severe headaches and migraines. People who practice yoga regularly experience headaches less frequently, and report that chronic back and neck pain is significantly reduced. That’s because yoga not only loosens muscles but reduces tension and stress. So if you’ve tried everything to treat your chronic pain or migraines, you might try yoga next!

6.  Positively impacts your mental health

You don’t need a prescription to practice yoga, but it’s definitely doctor recommended and approved. Yoga promotes a sense of wellbeing, produces endorphins, boosts confidence, calms the mind, reduces stress and anxious thoughts, and relieves tension, all of which are common struggles for people who suffer from anxiety, depression, and PTSD. But don’t just take my word for it, talk to your doctor about the benefits of yoga practice on your mental health!

7.  Improves the effectiveness of meditation

The health benefits of mediation alone are astounding, but combined with yoga, you really can change the way your brain works. Stretching before or after meditating boosts the effectiveness of your practice, because you’re less tense when you start, and you’re more mindful and present when you finish. If yoga can boost your confidence in your body, meditating can boost your confidence and positive thoughts about life in general.

8.  Strengthens muscles and improves balance

I’ve seen a lot of people in my classes wobble through a particularly tricky balance pose and not quite nail it, though their looks of fierce concentration and multiple attempts to stay perfectly still always have me silently cheering. Because in yoga there isn’t really a “practice makes perfect” mentality, but it’s true that the more you practice yoga, the more yoga you can practice. Every time you strike a pose, you’re working on strengthening, toning, and lengthening different muscle groups. So that balance pose that seemed impossible in your first class? By class three, you can lift your leg a little higher, wrap your arms a little tighter, or maybe reach a little closer to the floor. You may not be a pretzel, but you sure are getting there.

Don’t be intimidated by the people who can hold poses longer, or balance better, or touch their toes; yoga isn’t a competition. But if you never get on your mat, you’ll never know what you’re capable of. And where’s the fun in that? With free apps and videos tutorials available to download, there’s no excuse not to reap the serious health benefits of yoga!

When we hear the word “meditation”, I’m sure we all imagine sitting in an uncomfortable cross-legged position, listening to some rhythmic chanting through the speakers and trying not to think about how hard the floor is beneath us. I’ve heard all of the excuses – I can’t focus, I can’t sit still, I don’t have time, it’s not for me. Well I’m here to tell you it’s for everyone, because the benefits of even a few sessions of meditation are truly incredible.

1.  Meditation can reduce stress.

When you’re always running from one appointment to the next, putting out fires at work, and working with an ever growing to-do list, it’s no wonder your body is used to running on the stress hormone cortisol. The more stressed we get, the more our bodies produce, but if we never truly relax, the hormone doesn’t leave the body. Meditation actually helps lower the presence of cortisol, so you feel less stressed, and so does your body.

2.  Meditation can reduce anxiety.

People who meditate regularly report reduced anxiety. That’s because meditation brings our body and mind into the present, allowing us to stop with the obsessive “what if” thoughts and focus on the here and now. So no more anxious “fight or flight” response, just calm.

3.  Meditation can help us process emotions.

When you’re used to sitting with your own thoughts, you begin to have a better grasp on how you feel, where you’re holding tension in your body, and what’s upsetting you. This practice continues even when you leave the meditative state, as studies have shown that meditation improves the way we regulate emotions and respond to stressful situations. So instead of feeling worn out and sulky by the end of the day after holding in all your emotions, you’ll be able to let go of the stress of an argument or snappy email, and just move on with your day.

4.  Meditation can help with your attention span.

It seems counter-intuitive, as many people struggle to maintain focus while they are meditating. Our mind wanders, our body is uncomfortable, we have to keep pulling our focus back to the task at hand. But research shows that the more you meditate, the better your attention span actually becomes, and the longer you’re able to pay attention. I guess practice does make perfect!

5.  Meditation can rewire your brain.

Not only does meditation relieve stress and anxiety, it can have a lasting impact on your brain. It can help to relieve depressive symptoms and decrease feelings of loneliness, and even help make you a more compassionate, positive person. Not sure where to start? Positive thinking can change the way you feel about yourself, so try using affirmations as your focus when you meditate, like I can change or I love myself just as I am. Repeat as you breathe in and out, and watch your mood change in the space of a few breaths.

6.  Meditation can help you sleep better.

Less stress and anxiety mean you’re brain and body are more relaxed, which translates into more z’s. You’ll also experience a better quality of sleep with meditation, so you’ll be less grouchy in the morning and more awake in the afternoon.

7.  Meditation can help you act with intention.

The more mindful you become with your practice, the more mindful you’ll be in everyday life. “Intention” has to do with the rapid-fire thought process your brain goes through before you speak or act, and the more mindful you are of what you say and do, the more you’ll respond consciously (and kindly). So you’ll have less “what did I just say?” moments, and start acting instead of reacting.

8.  Meditation can help with your breathing.

Remember what I said about stress and anxiety? Well meditation can also help you expand your lung capacity and take fuller, deeper breaths. All of which can add to your sense of calm, boost oxygen flow around the body, and also help you perform better at cardio (less huffing and puffing when taking the stairs). There are lots of breathing techniques for meditation, but my favorite is the 5-7-8 method: inhale for 5 counts, hold for 7, and exhale for 8. Easy, simple, but oh-so-effective at lowering your heart rate and focusing your mind.

9.  Meditation does not have to take all day.

The excuse that you don’t have time to meditate? Just that: an excuse. There is such a thing as a one-minute meditation, just like there’s such a thing as taking the stairs instead of the elevator.  Finding a meditation style that suits you may be the most time consuming part of your meditative practice, but your own meditation can be as long or as short as you make time for. And with practice, even meditating for a minute during a stressful situation can bring you to a calmer, more contemplative state. So breathe, and stop watching the clock!

With all these emotional, physical, and mental health benefits, investing some time and energy in meditation is one of the best things you can do for your wellbeing. And with so many resources, like free videos and apps, it’s really easy to get started. So sit down, get comfortable, and start your journey to a better body and mind!

Have you tried meditation? Do you notice a difference in your mood after meditating? Share your experience in the comments below!

These are not your usual self-help books. From conquering your confidence to clearing your clutter, creating a mantra to finally trying meditation, these books tackle topics that will help you take care of yourself – mind, body, and spirit.

1.  The Confidence Gap: A Guide To Overcoming Fear and Self-Doubt by Russ Harris

There are so many times when we stop ourselves from chasing opportunities because we don’t believe in ourselves, or more accurately, we think we lack confidence to accomplish the task at hand. Russ Harris wants his readers to look at their situation differently, and instead of struggling with their confidence, embrace the fear. A straightforward look at self-confidence and how you can achieve your goals without giving into the fear!

2.  One Word That Will Change Your Life by Jon Gordon, Dan Britton, Jimmy Page

Create a catalyst for change in your life with this short read! Authors Jon, Dan, and Jimmy take you through the task of choosing one word that will be your focus for the year. Seem impossible? It’s easier than you think, and the impact of structuring your life around a single word, letting it inspire and challenge you, will be one of the best things you do for yourself all year.

3.  The Life-Changing Magic of Tidying Up: The Japanese Art of Decluttering and Organizing by Marie Kondō

Despite our best efforts, sometimes we just can’t seem to get a handle on the chaos of our homes. Clothes form piles, spill out of closets and drawers. Paperwork piles up on all available surfaces and shoes get kicked off and left wherever they land. In this book, cleaning consultant Marie Kondō takes you through the strict steps necessary to brining your house, and therefore your life, back under control. A clutter free home makes you feel happier and more relaxed, and Marie Kondō can help you get there, one pile of clothes at a time.

4.  Beauty Begins: Making Peace with Your Reflection by Chris Shook & Megan Shook Alpha

What does beautiful mean to you? To me? To society? For anyone who has ever been unhappy with their reflection in the mirror, this book seeks to help readers find peace with how they look and feel, and stop declaring war on themselves. Society has high standards, but these authors want to challenge the status quo and trade the pressure for perfection with self-love. Looking for a feel-good read? This is a great pick!

5.  Hand Wash Cold: Care Instructions for an Ordinary Life by Karen Maezen Miller

Karen Maezen Miller doesn’t believe that a person has to look outside of their ordinary, everyday life to find mindfulness. She seeks it in everyday chores, in her interactions with her family, and in the present moment. She wants her readers to make connections with the life they already have, instead of disappearing off on a journey to find themselves. A real look at how little moments in ordinary life can have a big impact on your everyday outlook.

6.  10% Happier: How I Tamed the Voice in My Head, Reduced Stress Without Losing My Edge, and Found Self-Help That Actually Works by Dan Harris

Author Dan Harris had a panic attack on national tv, which was a very public wake-up call about his mental and physical health. This book is his journey into mindfulness, where he takes science and real-life experience to document and explore how meditation changed his life, and how it can change yours too. Not a how-to book, this story will help you realize the importance of looking after yourself and perhaps even persuade you into meditating regularly.

7.  The Little Book of Life Hacks: How to Make Your Life Happier, Healthier, and More Beautiful by Yumi Sakugawa

This illustrated wonderland offers a range of unexpected tips and practical advice to help you streamline your life, with everything from how to remove the dark circles under your eyes to how to workout at home without a gym membership! Author Yumi Sakugawa wants her readers to improve their daily lives, and have fun doing it. If you like bite-sized information and want to see results immediately, this book is a good choice for you.

8.  A Mindfulness Guide for the Frazzled by Ruby Wax

Author Ruby Wax explores a modern approach to the idea of being mindful, as a way to combat the stress we’ve all invited into our lives. She isn’t preaching the traditional practices of meditation, but instead wants her readers to focus on being aware of their thoughts and feelings so they can truly experience life. If you want a no-nonsense guide to being mindful, this is a good choice for you!

9.  Wherever You Go, There You Are: Mindfulness Meditation in Everyday Life by Jon Kabat-Zinn

Do you struggle to live in the present moment? Often chastise yourself for letting unhelpful thoughts or daydreams plague your mind? Jon Kabat-Zinn’s book is a great guide to meditation for first-time practitioners, and focuses on the idea of being happy in the present and letting events in your life unfold without worrying about the outcome.

10.  Think Happy, Be Happy: Art, Inspiration, Joy by Workman Publishing

The back of this book reads “Boost your mood, feed your passions, and celebrate the power and pleasure of art.” If that doesn’t have you reaching for the book, then hear this: ever page has wonderful illustrations that surround quotes, mantras, feel-good recipes, random facts, and even mini-workouts. Consume a page at a time by randomly flipping to a section, or read front-to-back and mark your favorite pages to revisit later. Either way, you’ll find yourself reaching for this the next time you need some inspiration, a few kind words, or a smile.

Feature image via Stocksnap

{Editor’s Note: This blog post is not sponsored by or affiliated with any of the books or authors mentioned in this post.}

Being a new mom, whether it’s your first or third kid, is hard work. It can feel like you’re outnumbered, overwhelmed, and overworked, especially when it comes to your basic needs like sleep and showering. I talked to some first-time moms about the best advice they’ve received, and what they’ve learned from their own babies.

1.  “Sleep when the baby sleeps.”

For a baby with an erratic sleep schedule, this may seem like a big ask, but taking naps when you can is important to keep your energy levels up. You may not be able to sleep for more than an hour at a time, but just lying down and resting can do wonders for your stressed out mind and body.

2.  “Don’t forget to take care of yourself.”

Taking care of yourself means you can take better take care of the baby. This means eating well, and eating often, and also staying hydrated. Especially if making breastmilk! Find a way to shower, and take a few minutes for yourself every day. It will help you stay positive and feel more “human.”

3.  “Don’t be afraid (or embarrassed) to ask for help.”

I’m sure you’re familiar with the phrase “it takes a village”. So whether you’re a single parent or part of a team, you don’t have to shoulder all of the responsibility alone. Ask for help with running errands, cleaning the house, and feeding yourself. If you need five minutes to yourself, don’t be afraid to ask your visitors to hold or watch the baby while you take care of yourself. You’re only human, and if you’re a first time mom, you’re probably still learning the ropes. And that’s okay; that’s what friends and family are for.

4.  “Take it day by day (or week by week).”

The minute you get used to how your baby act and reacts, your baby will change it up again. Make it to week two and then the schedule will change, then tell yourself you just need to get to four weeks. Then the baby’s schedule and quirks will change again. Just remember that if you’re in a tough patch, it will pass, as it’s a constant ebb and flow as the baby (and you) adjust. Just take it day by day, and don’t put too much pressure on yourself to be perfect. It’s all a learning experience!

5.  “Remember: they are still growing.”

As your baby grows, so will their personality. You’ll have to remind yourself that when you think you’re talking to someone who can understand the reasons why you want them to sit still or eat breakfast or avoid walking into walls, they won’t care about your logic. It’s the baby’s world, and you’re just living in it, and the sooner you except this, the less frustrated you’ll be with their stubborn streak and independence.

6.  “They are always watching (and learning).”

Babies learn from your facial expressions, your body language, and your actions. They are going to be unsteady on their feet, and fearless with their escapades, so it’s best to brace yourself for the many bumps, bruises, and scrapes in the years ahead. It’s also important to learn how to react to these little injuries; if you panic, so will your baby. If you pick them up, brush them off, and tell them they’re okay, lo and behold, they will be. This advice also translates into behavior. Babies are always watching and take cues from you, so if want to teach good behavior, model it for them.

7.  “Don’t be afraid to make noise.”

Once your baby finally falls asleep, you may feel the need to tiptoe around the house, hushing raised voices and muting the television. But your baby is often just as exhausted as you are, and when they fall asleep, they usually won’t wake for anything. So don’t be afraid to vacuum, clatter dishes, talk to your family and friends, and generally make as much noise as you like.

Images via royalty-free stock photos

The trend of being mindful of our surroundings, friends, and even co-workers has been gaining steam around the globe. But just what is mindfulness? And why do we really need this in our already full lives?

Mindfulness is the theory that when we present non-judgmental awareness of a situation, we create a more centered life for ourselves – and our circle of friends. By now, we know how to be mindful of our own lives – by showing appreciation for the things we have, and by meditating on changes we want to make.

But, above the benefits mindfulness has for our lives, it is also a way to open our compassion for others – by not only listening but hearing, and then by taking action. Here are three ways we can improve our friendships by being not only kind to but mindful of our friends.

1.  Practice deep listening.

We’ve all done let our personal stresses or worries drown out our friends when they are talking. Even when we are trying to listen, we may not hear what is truly bothering another person. Deep listening is a way to tuning in to what a friend is saying without allowing our minds to drift. The first step is to look into the eyes of the person speaking, and from there focusing on what they are saying rather than letting our minds drift. This shows not only compassion but respect for our friends.

2.  Practice mindful writing.

One of the hardest things to do in creating a more mindful outlook is to overcome our attitudes about certain people or situations. No one likes to spend most of a paycheck on rent or to skip girls night because of a work event. When we are mindful, though, we aren’t depending on buying a great pair of boots or a night out with the girls to make us feel worthy. Spend fifteen minutes every morning or evening writing positive affirmations – little moments throughout the day that made you feel good or things in your life for which you are grateful. The process of writing these things down imprints these positive thoughts and moments in our brain map; it makes us feel better, an that makes it easier to be more mindful of others.

3.  Practice mindful speaking.

The right path for us, whether in dealing with an obnoxious co-worker or a naughty ex, may not be the right path for our friends. Before offering a quick ‘just tell them off’ fix, think about what the right next move is for your friend who may stress out at the thought of confrontation.

Being mindful of the people in our lives can bring our personal mindfulness to a whole new level. Don’t be afraid to give it a try.

Wondering what to watch next family night? Here’s a round-up of family-friendly movies with entertaining stories, and good life lessons too!

1.  Trolls

Image via IMDB

Trolls is the story of a small pink princess named Poppy who must go on a harrowing adventure to rescue her friends from the unhappy, troll-eating Bergens who have invaded her village. Poppy has to teach the Bergens that they don’t need to eat trolls to become happy, that they can find happiness all by themselves. In turn, she learns that when happiness is hard to find, you can turn to your friends for help. Her friend Branch learns to overcome his own sad past while helping Poppy find her lost courage, and kindle a spark of happiness in her once more.

The moral of this story: Happiness isn’t something that comes from things, but is something you have to nurture in yourself, and when it’s hard to find, the people you love can help remind you what it’s all about.

2.  Moana

Image via IMDB

This is not your usual Disney princess story. This is an adventure set in ancient Polynesia with a Chieftain’s daughter named Moana. She tries so hard to be what her people need, to follow tradition, and make her parents happy, but when a curse falls upon her island and begins to destroy all living things, she takes to the sea to seek out the demigod Maui and set things right. This is a coming of age tale, where brave Moana must listen to her heart and her instincts to save the people she loves, putting herself in danger to do so. Even when the sea is rough, and the demigod Maui is less than hospitable towards her, she doesn’t give up. Instead she sets her sights again and again upon her goal, with unshakeable faith that she will prevail. There are songs, laughs, supportive family, and a bizarre chicken sidekick that make this movie a joy to watch.

The moral of this story: You can do anything if you believe in yourself, and are willing to make sacrifices to reach your goal.

3.  Zootopia

Image via IMDB

In this Disney tale, small-town bunny Judy Hopps has always dreamed of being a police officer in the big city of Metropolis. But as the first bunny to make the police force, she soon realizes the prejudice that she’s up against, not just because she’s a female, but also because of her size: how can a tiny bunny enforce the law? Determined to prove everyone wrong, Judy teams up with a reluctant fox named Nick Wilde, and together they set about trying to solve the case of missing predators in the city. This is a smart film about prejudice told from the view point of Judy, who believes she’s open minded, but soon realizes she has a lot to learn about coexisting with others.

Moral of this story: Don’t judge a book (or a person) by their cover, and always keep an open mind, as people can continue to surprise you (if you let them).

4.  Wreck-It Ralph

Image via IMDB

As the villain of his video game, Ralph feels isolated and depressed game, and longs to become a hero instead. So he sets out on a quest to become the hero of the game world, but by leaving his game, and jumping into others, Ralph starts to cause chaos at the arcade. It takes a glitch, a supposedly broken character from another game, to teach Ralph what it means to be a good guy, and that believing in yourself is more important than listening to what others think of you. This film deals with a person’s character, and the idea that villains may not be all bad, and heroes may not be all that heroic.

Moral of the story: Life isn’t black and white, and people don’t always fit neatly into categories like “good” or “bad”, but should be loved and accepted regardless of their flaws or ‘glitches’.

5.  Inside Out

Image via IMDB

Truly diverging from the norm, this film features the emotions of an 11-year-old girl, Riley, as the main characters. Before she’s hauled out to San Francisco by her family, Riley is a happy, hockey-loving Midwestern girl. But the emotional trauma caused by this upheaval leads her emotions – Joy, Anger, Disgust, Sadness and Fear – on a bumpy journey as they try to help Riley through this stressful life-event. The audience learns that it’s okay to be emotional, and to have a full range of feelings when dealing with life’s ups and downs.

Moral of the story: No emotion is a bad emotion, and sadness is just as valid as happiness, because every individual’s feelings are valid and acceptable.

6.  Wall-E

Image via IMDB

An oldie but a goodie, Wall-E is the story of the last robot left on Earth, whose task is to tidy up the planet, one piece of garbage at a time. That is, until he meets EVE. The two embark on an adventure across the galaxy, to find the humans who left Earth so long ago and bring them back to save the world. Not only does this film teach important lessons about friendship and teamwork, between robots and humans alike, it also touches on our treatment of the planet and pollution.

Moral of the story: Working together makes the impossible possible, if you work hard enough and believe.

{Editor’s Note: This post is not sponsored by or affiliated with any of the movies, brands, characters, or businesses mentioned in this post.}

We’ve all been there before… stuck in a rut, frustrated with a weight loss plateau, or just plain bored with our exercise routine. If you’ve hit a wall or your workouts have become monotonous, it’s time for a change. Whether you’re new to fitness or a veteran athlete, we all need new challenges to keep us engaged in our workouts and working toward the results we want.

Boredom is often the first sign that you need to hit the reset button on a fitness routine but there are others too.

1.  Try Something New

Has the muscle soreness you felt in the first few weeks of your workout disappeared? If so, that means your body has adapted to the workout. But you can improve your fitness by gradually increasing your workout. An easy thing to do is add more reps or weight to a gym workout or go on a trail run if you’re used to flat terrain.

2.  Monitor Your Heart Rate

Checking your heart rate during a workout or wearing a heart rate monitor is an easy way to gauge your effort level. If your body isn’t reaching its target heart rate, you’re not working hard enough.

3.  Revamp Your Workout

If you’re able to go on with your day without showering then your routine is likely getting stale. Your shirt doesn’t need to be drenched but a good workout should saturate your gym top.

Is your workout in need of a revamp?

Try out a group fitness class or set a goal to train for an event. These options might be just what you need to break out of your rut.

Bootcamp/HIIT workout

Looking for a real challenge? Bootcamp or HIIT classes consist of high-intensity cardio and strength training, and make you work harder and push past plateaus. You will gain muscular endurance, tone and definition and experience an increased after burn. These types of classes are designed for participants who want to increase their intensity level, maximize workout benefits and see faster real results from their efforts.

Zumba

Dance Fitness classes like Zumba for those who enjoy dancing are a fun way to change up your routine. Classes are usually for all fitness levels so whether you’re new to dancing or have previous dance experience, a class like this will be a welcome and exhilarating change.

Marathon or Cycling Event

Train for a fitness event. Some of us need a goal to work toward. So, whether it’s a 5K, marathon or cycling event, training for an event could be just the kick you need to create a challenge for yourself and to keep your body engaged.

Yoga

Get Zen with Yoga. Yoga is a fitness trend that is here to stay. It offers wide-ranging physical health benefits that rival other forms of exercise. Focusing on physical postures, yoga can improve cognitive function, boosting concentration and memory. There is also “hot yoga” that is performed in a heated room and is effective in increasing flexibility in your shoulders, back and hamstrings. Best of all, yoga can lower stress levels and improve posture, coordination and balance as well as build muscle strength.  Read how to use yoga to detox your body.

If you are new to Yoga, you already know the physical, mental, and emotional benefits of practicing it. But what you may not realize is that it is also a great way to detox your body, and this is how:

When doing Yoga, often deep, controlled breathing is used, and this deep breathing helps cleanse the organs by bringing more oxygen to them. There is a popular rumor going around that certain twists can help detoxify, but there is no hard evidence to support this.

Ridding the body of poisons doesn’t have to mean juicers, fasting, or special diets. Besides deep breathing, there are poses in Yoga that you can incorporate to aid in the detoxification process:

1.  The Revolved Chair Pose

Health Benefits: Aids the digestive system by stimulating elimination.

Skill level: Beginner

How to do the Revolved Chair Pose: This one involves some twisting, but should be easier than the more advanced asana described below. Even if you’re a beginner, it shouldn’t be much of a problem for you.

The first thing you want to do for this pose is spread your feet shoulder-width for stability, squat as if you’re about to lower yourself into a chair. But don’t lower yourself down. Making sure your knees are parallel, hold that pose, bringing your hands together and pressing together firmly. Then, slowly turn your upper body until your elbow is touching the opposite knee. Arch your back, which will bring your shoulder blades together, and expand your chest.

2.  The Shoulder Stand Pose

Health Benefits: Funnels toxins toward the heart, where they can be oxygenated and purged.

Skill level: Beginner

How to do the Shoulder Stand Pose: Start out by lying on your back, then extend your legs straight up into the air, bracing your lower back and hips with your hands. Draw your stomach inward, toward your spine, keeping your head still all the while.

3.  The Eagle Headstand Pose

Health Benefits: Stimulates cardiovascular activity, boosts immunity, aids in digestion.

Skill level: Intermediate

How to do the Eagle Headstand Pose: Before trying this, make sure you can do a regular headstand. Perhaps you need practice to remind your muscle memory of how it’s done. Once you do a regular headstand, graduate to the Eagle Headstand, which simply means using your forearms as a triangular brace to support your body while it’s in the air.

Once your legs are in the air and you have stability, press your thighs together, or hook one leg around the other. It does take practice, and isn’t always recommended for beginners, but the benefits are worth the effort.

Almost all asanas can help detox the body, but some are more effective than others. Try out different ones to find which ones work for you, and the ones you like best, because in the end, Yoga shouldn’t be a chore, it should be fun.