10 Ways to be More Mindful Throughout the Day

10 Simple Ways to be More Mindful Throughout the Day. lemonadeandlunges.com

New research has suggested that young adults spend an average of five hours a day on their smart phone.  Five hours a day!  That’s almost a third of most people’s waking hours!  The same study also found that most young adults use their phone approximately twice as much as they estimate.  The fact that we check our phones twice as much as we think we do means a lot of this is mindless, habitual behavior!  Does anyone else find that a little scary?  Read more

How to Have a Better Day with the Power Hour Method

How to have a better, more mindful day using the power hour method, and how to fit it into your busy schedule. lemonadeandlunges.com

Whether you are busy raising kids, working full time (or both), you can and should make time to take care of yourself each day.  It’s amazing what a little time spent nourishing yourself can do for your spirits.  I have been a better wife and mother, and a happier person since I started taking a little time for myself each day.  It’s not always easy to make that happen, so that’s where the power hour method comes in.    Read more

What Are Positive Affirmations? {And Why You Need Them}

Positive affirmations are specific statements that help you overcome toxic and negative thinking.  They help you visualize positive outcomes, and believe in yourself.  I have seen a huge change in my own life by using positive affirmations daily.  Read more

Free Printable Goal Tracker

Free Printable Goal Tracker and Worksheet for SMART Goals.  lemonadeandlunges.com

I love setting goals for myself.  It keeps me motivated and more optimistic about life in general.  I usually make goals for several different areas of my life (family, health, mind and soul, financial, etc.).  This helps me keep a balance and be conscious of my priorities.  Read more

Free Printable Workout Calendar

Free printable workout calendar from lemonadeandlunges.com

I don’t know about you, but I find it really motivating to plan out my workouts for the month.  I try to keep on top of planning my workouts because it holds me accountable.  The less mental effort you can take out of your day to day life, the better.  If I don’t have to sit there and think about which workout I’m going to do (because it’s already planned out and written on my calendar) I’m more likely to just put on those workout clothes and do it. Read more

No Excuses Bodyweight Workout Series

Free 20 Minute Workout Series. At home workouts that don't require any equiptment. A 6 day series from lemonadeandlunges.com

For those of you who want to get started right away with a workout routine, I’ve created a quick start workout series.  It’s designed to shut down all your excuses.  The workouts are less than 20 minutes a day and they need absolutely no equipment.  You’ll build strength and stamina using your own body weight. Read more

5 Ways to Beat Depression and the Winter Blues

5 Tips to Beat Depression and the Winter Blues.  lemonadeandlunges.com

I grew up in western Washington (basically the rain capital of the world) so you’d think I would be used to getting through dreary winters.  Sadly, that’s not the case.  I now live in upstate New York where it’s just as cloudy, and the winters seem to go on forever.

Here are 5 things that I do to fight off the winter blues.  These tips are proven to be effective at counteracting depression and anxiety. Read more

21 Alternatives to Snacking at Night

21 Alternatives to Snacking at Night- Avoid mindless eating in the evening. lemonadeandlunges.com

Please tell me I’m not the only one that immediately gets the munchies as soon as the kids are down for the night.  I’m not hungry.  I just love winding down with a good snack (or ten) at the end of the night.  If you’re like me and this is your biggest downfall, you may enjoy these 21 alternatives to indulging those nightly cravings. Read more

The Best Apps for Health and Wellness

The top 5 health and wellness apps.  Apps for health and fitness.  lemonadeandlunges.com

Isn’t it amazing how many things we use our phones for these days?  Our phones have replaced our calendars, address books, cameras, and that’s just the tip of the iceberg.  I have also found some really great ways to use my phone to help me achieve my fitness and health and wellness goals.  Here are my 5 favorite apps for health and wellness. Read more

How to Set SMART New Years Resolutions

How to Set SMART New Years Resolutions. A certified personal trainer shares her tips for setting goals that you are more apt to achieve for 2017. At lemonadeandlunges.com

The term “SMART goal” was created in 1981.  It has changed a little since it was first created, but the idea behind it remains the same.  It stands for a goal that is specific, measurable, achievable, relevant, and time-based.  I already knew about (and used) SMART goals before I began studying to become a certified personal trainer, but when I read more about them in my coursework I started to see just how powerful SMART goals can be. Read more