on breaking down clean beauty.

It’s the season of new routines, and that includes your skincare!

As much fun as it is, shopping for skincare can be exhausting. And no, it’s not because I could spend hours in Sephora. Analyzing every product we buy to ensure it’s good for us can be such a process that it takes away from the joy of it all when we’re not completely in the know of what to look for and what to avoid. New ingredients and technologies and trends are constantly emerging, and while this can be exciting for beauty lovers, it can also be overwhelming. With so many unfamiliar terms on product labels, it can be difficult to know which products are truly safe and effective for your skin - as well as your overall health.

It’s the season of new routines and refreshing your vibe. To help you navigate the beauty aisle with confidence, and your beauty b.f.f. (me) in your pocket, I’ve outlined some must-know beauty buzzwords to look for the next time you’re shopping or auditing your skincare shelf for fall — and beyond!

Clean Shopping 101 - Ingredients To Love

1. Hyaluronic Acid: This ingredient draws moisture to the skin, keeping it plump and hydrated. It's suitable for all skin types, and is especially beneficial for those with dry or dehydrated skin (yes, there’s a difference). You’ll see this ingredient often, but ensure a standalone HA product isn’t using a ton of water or similar fillers, while claiming to be a concentrated product.

2. Ceramides: Ceramides make up a significant part of your skin barrier. They help to keep moisture in and irritants out. Look for products containing ceramides if you have dry, sensitive, or compromised skin.

3. Niacinamide: A form of vitamin B3, niacinamide offers a variety of benefits for the skin. It can help to minimize pores, reduce redness and hyperpigmentation, and improve skin texture. You will often find it in serums, moisturizers, and toners!

4. Peptides: This is a huge buzzword right now, so it’s good to understand it. Peptides are short chains of amino acids that act as messengers in the skin. They can stimulate collagen production, reduce wrinkles, and improve skin firmness. Peptides are often found in anti-aging products, as well as brighteners.

5. Prebiotics and Probiotics: The microbiome on your skin is a community of bacteria that lives there. Prebiotics and probiotics help to nourish and balance the microbiome, which can lead to healthier, more resilient skin. My rule of thumb is balancing using these effectively, without overusing them either which can cause more problems than they help (in that case).

6. Chemical Exfoliants: NOTE: BE CAREFUL AND USE DISCRETIONALLY! Chemical exfoliants use acids to remove dead skin cells from the surface of the skin. They can be effective in brightening the complexion, smoothing rough texture, and minimizing pores. However, it's important to choose the right acid for your skin type and use it correctly to avoid irritation. Popular chemical exfoliants include alpha hydroxy acids (AHAs) like glycolic acid and lactic acid, and beta hydroxy acids (BHAs) like salicylic acid. Do not, I repeat, DO NOT overuse these, use them on freshly treated skin, or combine them where possible.

7. Centella Asiatica (Cica): Cica is a popular K-beauty skincare ingredient that has been shown to promote healing, soothe inflammation, and reduce redness. It's a great choice for those with sensitive or acne-prone skin. Using Cica can help calm your skin while restoring and strengthening the skin barrier.

8. Vitamin C: Vitamin C is one of my favourite ingredients, as it’s is a powerful antioxidant that helps to protect the skin from damage (see: free radicals being tyrants). It can also brighten the complexion and fade hyperpigmentation and scarring. Look for products containing stabilized vitamin C for maximum effectiveness. Similar to HA, ensure your products are free of fillers so that you get the full effects!

9. Retinol: Retinol is a derivative of vitamin A that is a proven anti-aging ingredient, and anti-acne assistant. It can stimulate collagen production, reduce wrinkles, and improve skin texture. However, retinol can be irritating to some skin types, so it's important to start slowly and increase usage gradually.

10. SPF: No matter what your skin concerns are, sun protection is essential. Every day. Look for a broad-spectrum sunscreen with SPF 50 or higher and apply it generously every day. Did I say every day? Sunscreen is available in a variety of formulations, including lotions, creams, gels, sprays, and even makeup!

By familiarizing yourself with these key beauty buzzwords, you'll be better equipped to understand what you’re putting on your skin, and choose safe and effective products that meet your individual skincare needs. Remember, it's always a good idea to do your research and consult with a dermatologist if you have any concerns.

Additional Tips for Choosing Skincare Products

• Read the ingredient list carefully: Pay attention to the order of ingredients, as the higher up an ingredient is listed, the more concentrated it is in the product.

• Patch test new products: Before applying a new product to your entire face, test it on a small patch of skin to check for any allergic reactions or irritation.

• Go waterless: Water-based products are often packed with fillers like water, which can dilute the active ingredients and reduce their effectiveness. Opt for products that provide long-lasting hydration and a luxurious feel, without all the unnecessary fillers.

• Learn + consider your skin type: Choose products that are formulated for your specific skin type, whether it's dry, oily, combination, or sensitive.

• Look for products with clean ingredients: While synthetic ingredients can be ‘effective’, the long term health effects are sky high. Many people prefer to use products that contain clean and natural, ethically-sourced ingredients.

• Avoid products with harsh chemicals: Chemicals, such as parabens, sulfates, and phthalates, can be irritating to the skin. Look for products that are free of these ingredients and your body will feel the difference.

• Pay attention to expiration dates: Skincare products can lose their potency over time. Check the expiration date on the product before purchasing it!

By incorporating these factors into your new and improved skincare routine, you can achieve skin that you feel your best in.

Questions? Send me a message!

—

A

on 23 things I learned in 2023.

“My resolution is to stop wondering if I’m good enough for people and start wondering if they’re good enough for me.”

You should know that this piece started with ‘What Was I Made For? // Billie Eilish’ coming on shuffle and me crying. But what doesn’t start with me crying?

ANYway. Reflections have a tendency to do that to me. I am someone who feels everything very deeply at any given moment. Sadness, anger, empathy, excitement, love. Any and all of it - I’m at 120% when most people are at 50%. It’s something I’m learning to relax on, but also, isn’t that kind of wonderful in some ways? I’m trying to figure that out, but I hope so.

2023 was a lot. I think we can all honestly say that. But there was good interwoven that opened the door for a lot of learning, self honesty, and growth ultimately as we move into a new year.

Here’s what I learned in 2023:

1. Taking care of your health and wellness is your greatest gift to yourself.

2. We have a finite time with everyone in our lives. Cherish that in how you move through your relationships. Love your people so loudly.

3. Every loss is a lesson. Take time to reflect on them and grow from them.

4. Just because you have someone’s best interests at heart, doesn’t mean that they have the same for you.

5. Your gut health affects every. other. part. of your body. Check in with it!

6. If your job (or anything tbh) is making you depressed, anxious or draining you overall - it’s not the job for you. Find what inspires you… money comes and goes either way.

7. People who truly love you will never try to change you.

8. In many ways, life is an intricate dance. Watch how those around you move and match accordingly.

9. Matte nails absorb EVERYTHING. Don’t do it!

10. If you have an appointment for 9 AM, plan for it as if it’s at 8:30. Getting there early means you’re ready to go AND you have time to scroll TikTok.

11. Once you start incorporating healthier practices into your life, it becomes as routine as breathing. Please don’t make excuses to block a better you. This includes boundaries and staying firm with them.

12. Stop wondering if you’re good enough. Start wondering if others deserve you.

13. You CANNOT do everything yourself. Starting a business is not easy. You’re hustling - don’t let anyone downplay that. Also keep track of everything and hire PROFESSIONALS to help you!

14. Spending quality time with your loved ones will refuel you in ways that nothing else can.

15. Learn your love languages. Watch your relationships change.

16. Nothing in our universe is a coincidence. Read Signs by Laura Lynne Jackson. Also, pay more attention to your life lol.

17. Have the cookie. Buy the shoes. Take the trip. You can’t with 100% certainty say you’ll be able to do it another time.

18. Learn to trust natural medicine and movement therapy as much as you trust pharmaceuticals and your GP. They all go hand in hand for painting a better picture of your body.

19. USE YOUR TIME OFF!!!!!!!

20. Cold therapy is ssssoooooooo good for you but also SO FUN.

21. Make time for self-care days. Whatever they might look like, a spa or a single service or a whole event with friends. Do it.

22. Take a solo trip. You never know what you might learn about yourself.

23. Be kind. Create a better world. We all need this.

—

A

on a winter giveaway.

enter the winter wellness giveaway on our instagram page - @yourmorningmeditation.

as the chilly winter months approach, there's no better time to prioritize your well-being and find inner peace. that's why Your Morning Meditation is excited to announce the Winter Wellness Giveaway! I believe that taking a few moments each day for mindfulness can make a world of difference in your overall health and happiness. join the community in this season of self-care and enter this giveaway for a chance to win fantastic prizes that will help you embrace the winter with a warm heart and a clear mind.

ENTER HERE

follow the instructions on our pinned post to enter!

BONUS: subscribe to the newsletter at the bottom of this page for extra entries.

share the giveaway on your social media profiles for additional entries and to spread the love of wellness with your friends and family.

winter can be a challenging season for many, with shorter days and colder temperatures affecting our mood and energy levels. however, it's also a time of introspection and renewal. by incorporating wellness into your daily routine, you can:

• reduce stress and anxiety

• improve your sleep quality

• boost your immune system

• enhance your mental clarity and focus

• cultivate a sense of gratitude and inner peace

and I’m here to support you on this journey towards better, more accessible wellness.

ENTER HERE

remember, the power to transform your winter into a season of well-being is within your grasp. enter now and take the first step towards a happier, healthier you!

let's make this winter your best one yet. good luck!

—

A

on gratitude (journaling).

For all the thoughts we cannot tame and the dreams we want to bring to life.

In the age of digital detoxes and mindfulness mantras, one old-school practice has been steadily gaining popularity: gratitude journaling. It's more than just a fleeting trend; this simple act can bring about profound changes in our emotional and mental well-being. But how does putting pen to paper translate to a happier mind? Let's delve into the benefits of gratitude journaling and provide some actionable tips to get immersed in this rewarding practice.

What is Gratitude Journaling?

Gratitude journaling is the practice of regularly recording the things for which we are thankful. This can be done daily, weekly, or even sporadically, but the essence remains the same – focusing on the positive aspects and blessings in life, big or small.

The Benefits

Enhances Positivity

Consistently counting our blessings helps rewire our brain to focus more on positive experiences, making us naturally more optimistic. Over time, this can contribute to a brighter outlook on life, even in challenging circumstances.

Reduces Stress and Anxiety

By focusing on the good in life, we can distance ourselves from negative thoughts, reducing the harmful effects of stress and anxiety. Recognizing and appreciating life's little moments brings a sense of contentment that can counterbalance daily worries.

Boosts Self-awareness and Personal Growth

Taking the time to reflect on what we are thankful for helps us understand what truly matters to us. This introspective habit fosters personal growth and paves the way for more intentional living.

Tips for Beginners

Start Simple

You don't need a fancy journal or an elaborate setup. A simple notebook and pen will do. The key is consistency and sincerity in your entries.

Set a Routine

Whether it's every morning as you sip your coffee or every night before bed, setting a regular time can help establish the habit.

Quantity Over Quality

Your entries don't have to be deep or profound every time. Some days it might just be "thankful for the warm sun" or "grateful for a good book." It's the act of recognizing these moments that matters.

Review Periodically

Every month, review your entries. This reflection not only reinforces the positive feelings but also lets you see how far you've come and the good that's unfolded over time.

Challenges

Like any new habit, journaling can sometimes feel challenging to keep up with. On days you feel uninspired or down, it might seem hard to find things to be grateful for. My blog is a perfect example of this, LOL! Remember, it's okay to have these moments. They're a part of the journey. When facing such days:

Look to the Little Things: Sometimes, the smallest things can bring the most joy.

Avoid the Pressure: Your journal is personal. Don’t pressure yourself to always find something profound. It's your authentic feelings that count.

Take a Break: If you really can’t muster the energy, give yourself permission to skip a day. The aim is to make this a rewarding practice, not a burdensome chore.

Making Gratitude Journaling a Lifelong Practice

To truly reap the benefits of gratitude journaling, consider making it a lifelong habit. Like any skill, the more you practice, the more natural it becomes. Over time, you'll find that the act of seeking out positive moments becomes second nature, creating a ripple effect of positivity in other areas of your life.

In a world where we're often bombarded with negative news and stressors, journaling stands as a beacon of positivity. It’s a gentle reminder that amidst the chaos, there's always something to be thankful for. Whether you're new to the practice or have been journaling for years, there's always room to grow and benefits to reap. So grab that pen, open up your journal, and let the gratitude flow babe.

—

A

on being mindful.

Mindful ≠ being caught in the chaos of thoughts we have, btw.

In a world perpetually spinning with the chaotic buzz of existence, seeking a place for yourself that is calm is essential. This starts with what’s in your mind. Diving into realms of meditation, the intricacies of our mental health, and embracing the ethereal concept of mindfulness are three key areas to carve out and really understand to get a grasp on ourselves.

Grounding down in Meditation.

Meditation, is probably the most introspective, intimate experience of self exploration. It’s a timeless practice that dates back thousands of years. Its ancient wisdom, safeguarded and carried forward over time by its most sacred practitioners, has surged in contemporary times as a luminous guiding star for those seeking refuge from the chaos that surrounds us. This is particularly seen at events like yoga classes, breathwork workshops and the like. But what does authentic meditation look like, on a 1:1 level?

Imagine a hidden space in your mind, just for you. Meditation grants us the key to this inner sanctuary, where the boundaries between self and universe blur. There’s no chaos. There’s no drama. It’s you and your soul, finding balance.

In meditation, we unburden ourselves from the weight of our own expectations and judgments. We allow ourselves the space and peace to confront our being.

Existence, in itself, is exhausting.

We become observers of our thoughts and can more easily guide them to their resting place; like a spiritual filing cabinet. Here, amidst the stillness, we rediscover our true selves—serene, boundless, and interconnected with the cosmos. It allows us a quiet place to rebalance. Allowing yourself even 10 minutes here each day can be life-changing.

Minding our Mental

Mental health and managing it demands our compassion and understanding; for the self, and as a community. Our minds, souls and bodies require nurturing and care, just like anything else we tend to. Would a garden grow if we didn’t water it?

Picture the mind as a garden, where emotions bloom like vibrant flowers, and thoughts are the roots that anchor our existence. Tending to it, consistently, is a testament to our strength and resilience.

Don’t forget that your body and mind are intricately intertwined, and they function in reflection of the other.

When we prioritize mental health, we prioritize ourselves as a whole.

In the same metaphor of the garden, we need to be nurturing the soil, removing weeds of negativity, and allowing the blossoms of positivity and self-love to flourish. Our mental health is as fragile as a garden, and it doesn’t take much to destabilize it. The better the foundation, the better we thrive.

The Mindfulness Piece

Keeping mindful keeps us completely open and aware. Mindfulness invites us to immerse ourselves in the present moment. It’s the art of being fully alive and savouring life. In our relentless and impatient pursuit of tomorrow, we often overlook what’s happening right in front of us, today.

The practice of mindfulness encourages us to embrace each moment with focus and presence. It’s the bridge that connects our wandering minds with the beauty that surrounds us. With mindfulness, we become attuned to the symphony of life—the rustle of leaves in the breeze, the laughter of a loved one, the fragrance of our person—each exemplifying the joys of our existence. Sometimes, this can be a huge anchor to grip on to when we’re feeling at our lowest.

Mindfulness transforms the mundane into the extraordinary, inviting us to see the world with fresh eyes and an open heart.

It’s a gentle reminder that life is not a destination but a journey—where each step is a celebration.

Will it always feel this way? Nope. But we can practice this as often as possible to try and create an imbalance (for once) where there is more joy to experience than struggles.

Finding Peace in our Problems

Meditation, mental health, and mindfulness are our catalysts for personal transformation.

Meditation empowers us to break free from anxiety and stress, allowing us to approach challenges with a calm and focused mind. It fosters resilience, nurturing the roots of our inner strength.

Mental health, when challenged and embraced, becomes the cornerstone of our well-being as a whole. It enables us to confront our inner demons with courage and compassion, fostering self-acceptance and healing. We replace darkness with light.

Mindfulness allows us to see the world differently. We strive to connect with others on a deeper level, with empathy, understanding, and hope.

As we reflect upon the connectivity of these keys, we realize that this journey is not solitary but collective. We are all interconnected, our stories interwoven. Our experiences, our struggles, and our wins resonate together. We find solace in knowing that countless souls across time have fought for the same sense of serenity. We discover that vulnerability is a universal language that we all speak, fluently. The struggles we face are not unique to us alone; they are threads that bind us to others in empathy and understanding. We find a common ground where the beauty of existence is celebrated together.

In a world that frequently demands more than it gives, meditation, mental health, and mindfulness stand as beacons of faith.

As you continue your journey, remember to pause, to meditate, to nurture your mental health, and to practice mindfulness. In these moments, you will not only discover yourself but also a world enriched with possibilities.

Embrace this journey with a receptive spiri. In the gentle embrace of meditation, the nurturing care of mental health, and the profound practice of mindfulness, you will find not only inner peace but also a deeper connection to the world around you. Ground yourself deeper.

There are things to look forward to. I promise.

—

A

on gut checks.

We are too young to be this tired, sick and sad.

It’s time for a GUT CHECK on Gut Health - inspired by me spending the last week in gut hell. This, from someone who is on top of her probiotic game!

I’m sure some of you have heard the gut referred to as the ‘second brain’, because it’s so deeply connected to our nervous systems and affects our mood, emotions, activity, and behavior — truly, everything. Your gut also contributes heftily to the microbiome, which is our do or die when it comes to immunity, metabolism, digestion, and our holistic wellness from a 360 perspective.

When our guts (ha) are out of whack, problems come into play, like inflammation, pain, bloating, gas, diarrhea, constipation, nausea, fatigue, anxiety, depression, brain fog, and everything in between.

It also increases our risks of developing chronic diseases like diabetes, obesity, heart disease, cancer, and autoimmune disorders. Big nope energy.

That’s why it’s so important to take care of our gut health and keep it in optimal condition! Like a fine tuned machine.

• Eating a balanced diet rich in fiber, probiotics, prebiotics, and fermented foods is SO key. You can have your snacks and your weaknesses, but everything in moderations babes.

• Avoiding processed foods, sugar, alcohol, caffeine, and antibiotics - I’m addicted truly to my morning coffee, but this has been a major wake up call for me on exploring my energy at all points so I can ween myself off and get back on track.

• HYDRATE! Drinking plenty of water is NOT optional.

• Get stress low and dopamine high.

• Sleep hygiene - YOU NEED YOUR REST! Know when to take a step back and take that mid-afternoon nap.

• Get moving by exercising regularly to get your body moving and evaluate taking supplements to make sure all of your systems are good and green.

It’s important to note, though, like I led with… that sometimes, even if you do all those things, your gut can still want to fight back. Food poisoning, infection, allergy, intolerance, medication side effects, or simply eating something that doesn’t agree with you. These can disrupt the balance and make it hard to get back on track or feeling well.

That’s what has been happening with me - with a triggered nasty reaction in my gut. It’s kept me off work periodically, glued to my bed, been painful, embarrassing, and frankly exhausting. Our bodies have enough to do each day without having to constantly reset each area.

It reminded me that I need to pay more attention to my gut health and overall wellness, even more than usual. I need to be more mindful of what I eat and how I eat. I need to listen to my body and what it needs - not just when I’m running on empty.

So that’s what I’m doing right now. I’m following some simple tips to boost my gut health and wellness, and wanted to share them in case you’re going through the same thing or want to prevent it from happening. Of course, never meant to replace medical advice or treatment but rather complement them. It’s always good to be braced with knowledge!

Thank you for reading this and taking time for your wellness. We’ll chat more wellness foods soon, when I don’t get triple nauseous even thinking of it (haha).

Stay well,

—

A

on loving our bodies.

Because life is truly too short to hate the skin we’re in.

I have suffered since I was about 14 (if not younger, but this is when it was caught) from PCOS and all of its nightmares. What’s PCOS? Simply put, a hormonal disorder that affects the ovaries and causes a lot of symptoms that impact my body and my self-image - cataclysmically. If you’ve lived with it, you know. If you haven’t, I want to share with you my journey of learning to love and accept my body, despite the challenges that PCOS brings. I hope that by sharing my story, I can inspire and empower others who are going through similar struggles — whether PCOS-specific or not. Because at the end of the day, I want us all to feel like we can love our bodies no matter what.

No matter what.

Polycystic ovary syndrome (PCOS) affects about 10% of women, especially in recent generations. It causes irregular periods, excess hair growth, acne, weight gain, infertility, and other problems that I otherwise didn’t experience prior to my symptom development. PCOS also increases the risk of developing a library of diseases like type 2 diabetes, heart disease, depression, and anxiety… just to name a few.

How do you get it? No one knows, really. There are fingers pointed at birth control methods, lifestyle flags, and just existing (ha). But I have to believe it’s so much more than that, that we simply are just still discovering. I was a high-level athlete doing more cross-training than you could probably imagine to look at me. There wasn’t a sport I didn’t do. I eat like a bird, to this day. I’m as on top of my wellness as one could be. Do I look it? Frankly, no.

But the truth is, that aspect doesn’t matter as much as owning the bodies we are given, no matter the wars they fight.

I have to believe that the universe blessed me with my curves in all of the places they fall, and that I look absolutely fine the way that I am. I’ve spent too much time confused and scared based on how my body feels, and feeling like something is wrong with me. For a long time, I didn’t understand why my body was behaving this way, and I often felt ashamed of how I look. The girl who never had a pimple developed acne and rosacea, thicker hair, and a belly that won’t budge no matter how much I exercise or diet. I often feel like I don’t fit in with the beauty standards that society and media impose on us. Like I’m not feminine enough, or attractive enough, or worthy enough.

It wasn’t until I tuned into body positivity that I started to change my perspective on my body and myself, promoting the acceptance of all bodies, regardless of size, shape, skin tone, gender, and abilities. It challenges the unrealistic and harmful beauty standards that society and popular culture create, and it celebrates the diversity and beauty of the body. It also encourages people to have a healthy relationship with their bodies, by focusing on their mindfulness, wellness and self-care.

Beauty is not defined by a number on a scale or a size on a label. It’s not something that can be measured or judged by others. If you learn one thing from reading this, please embrace your body as it is, with all its flaws and strengths. There are no number of surgeries, crash diets or photo-editing tutorials that will change your vision of yourself — only YOU can change that.

• You have to love and accept your body as it is. I stopped comparing myself to others or trying to fit into a mold that was not made for me, particularly as a BIPOC. Appreciate what your body can do for you, such as breathing, moving, feeling, healing, and creating.

• Take care of your body in ways that make you feel good. Eat nutritious foods, exercise regularly, sleep!!!, meditate daily… make your own list of care chronicles. I started to express myself in ways that made me feel happy, ultimately.

I’m not saying that it’s easy or perfect. It’s a journey that has its ups and downs. There are days when I still struggle with my symptoms or feel insecure about my appearance. Hell, it’s MOST days. There are times when I still face discrimination or stigma because of my condition or identity or through people’s assumptions, too. But loving my body and my SELF more, helps me cope with these challenges and reminds me of my worth and power.

If you are someone who struggles deeply with your body image or self-esteem, I hope that you can find some comfort and inspiration in this post. You are not alone in this journey. You are not defined by your fears. You are beautiful and valuable just as you are. You deserve to love and be loved by yourself and others. You have the right to live your life fully and authentically.

Let’s spread the sentiment of loving our bodies and supporting each other in our journeys. If you felt this, please share with people you know could use these words today.

Stay positive, healthy and radiant and don’t ever let your light go out.

With love,

—

A

on creating a healthier you.

I’m so glad you’re here. This is my first attempt at walking you through a new journey, to a healthier ‘you’, so bear with me.

Today, I want to share my outlook on how to create a healthy routine that works for you.

And that really means YOU. Not an influencer being paid to push. Not an MLM selling a program to meet a quota.

I’ve been through the ringer in regards to getting my wellness on track. I’ve been sold all the dreams, and put on all the ‘plans’ — only to end up having them make me push myself to unhealthy limits. I’ve seen it in those I love too, and that’s when I hit my breaking point.

I wanted to create this space to remind you that you have to DO YOU, FOR YOU. This starts with creating a healthier YOU.

Before we dive in (again), I want to remind you that this is just my opinion and what I’ve observed and experienced. Of course, you should check with your healthcare provider before starting any new routine. But, I hope to help you find some balance and joy in your mornings and that we can start working together on making them better — as a collective.

—

So where do we start? I believe that how you start your day sets the tone for the rest of it, so it’s important to have some habits that make you feel good and ready to take on whatever comes your way. Start wherever you’re feeling the most need:

• Boost your mood. — Doing something positive and enjoyable in the morning can make you feel happier and more optimistic throughout the day. It can also reduce stress and anxiety by giving you a sense of control and accomplishment, right off the hop.

• Self-check-in on your health. — Taking care of your physical and mental well-being includes checking in on immunity, digestion, metabolism, energy levels, and brain function. Have you been feeling sick? What’s your gut check saying? Is your mind foggy? Prevent and manage chronic diseases and conditions ahead of a red alert by doing regular body scans and checking in with yourself every morning and night.

• Clear your mind. — Having a clear and focused mind can help you work more efficiently and effectively during the day. It can also help you avoid distractions, procrastination, and overwhelm by setting priorities and goals. Meditate, journal, and just empty your head of whatever is weighing on you and start the day fresh and go to bed with a clean slate.

• Get creative. — Stimulating your senses and imagination in the morning can help you generate new ideas and solutions for your personal or professional projects. It can also help you express yourself better and connect with others more authentically. Feeling restless? This is a great place to start to shake off whatever is blocking you.

Having a routine can have many benefits, that part is obvious. But how do you create one that works for you? Well, the important thing to recognize is that there’s no one-size-fits-all answer to that question. Everyone is different and has different needs and preferences. However, there’s some general guidance you can follow in getting started on the right path to a healthier you:

• Start small. — Don’t try to change everything at once or adopt a complicated or unrealistic routine that will only frustrate you or make you give up. Instead, start with one or two simple habits that you can easily incorporate into your existing schedule and build from there. Waking up early, as an isolated task, is a great start. Removing soda from your diet before changing anything else? Sure! A step is a step.

• Be consistent. — The key to creating a lasting habit is to do it regularly and repeatedly until it becomes automatic and effortless. Try to stick to your morning routine every day, even on weekends or holidays, unless you have a valid reason not to. Going on a walk three (3) times a week, but missed your usual third day? Great, pick another one! Just get it done and your mind (and body) will thank you.

• Be flexible. — On that note, while consistency is important, so is flexibility. Don’t be too rigid or strict with your routine or force yourself to do something that doesn’t feel right or comfortable for you. Instead, be open to experimenting and adjusting your routine as needed based on your feedback and results. Feeling really sick, but you’re supposed to hit the gym? Your body will be pretty angry if you pass out or injure yourself because you weren’t feeling your best, more than it will be for missing one workout. Assess, then action a plan for yourself and remember it’s okay to adapt the plan for yourself.

• Have fun with it. — The most important aspect in creating a healthier you is to enjoy it and make it fun for you. Don’t see it as a chore or a burden, but as an opportunity to treat yourself well and have a good time. Choose activities that make you happy and excited and reward yourself for doing them.

Wondering where you can start in carving this out for yourself? No sweat.

• Wake up early. — I know, I know. This is HARD. But trust me, it’s worth it. Waking up early gives you more time to do the things that matter to you, whether it’s a simple meditation, journalling in your quiet space, spending time with your family, or just enjoying a cup of tea. Carve the path for your most productive day. When your alarm goes off, don’t hit the snooze button and don’t check your phone right away. Instead, get up as soon as the alarm goes off and do something that energizes you, like drinking a glass of cold water or doing some stretches. Visualizations and affirmations can be a perfect way to start and get your mind moving!

• So how do you wake up early? Well, first of all, you need to go to bed early too. I know, Real Housewives only starts at 9 PM… but you can watch it on demand! Aim for at least seven (7) hours of sleep every night and avoid screens and caffeine before bedtime. Yes, even that TikTok doom scroll you had scheduled.

• Exercise. — Speaking of getting yourself moving, exercise is another key component of a healthy morning routine. Exercise is a mood booster, improves your circulation, strengthens your immune system, and the list only goes on for the BENEFITS OF EXERCISE! You don’t have to do a hardcore workout (unless you want to), but you should aim for at least 15 minutes of moderate physical activity that gets your heart rate up and makes you sweat a little, and ideally at least 60 minutes per day. You can choose whatever exercise you enjoy, whether it’s walking, jogging, cycling, yoga, barre, or cartwheels galore — just make sure you warm up properly and cool down afterwards and GET. MOVING. PERIOD!

• Practice mindfulness. — Calm your mind and connect with yourself. Mindfulness is the practice of paying attention to the present moment without judgment or distraction. It can help reduce stress, increase focus, enhance creativity, and improve mental health. There are many ways to practice mindfulness, such as meditating, journaling, breathing deeply, or expressing gratitude in whatever way feels best. The key is to be consistent and do it every day for at least 10 minutes. I enjoy doing this first thing in the morning and right before I sleep, and the Five-Minute Journal was life changing for me.

  Eat health-consciously. — You’ve probably heard this before: you are what you eat. And it’s true. Eating healthy gives me the energy and nutrients I need to perform well throughout the day. A healthy meal should include a balance of protein, fiber, healthy fats, and complex carbohydrates. Some examples are oatmeal with nuts and fruits, whole-wheat toast and avocado, yogurt with granola and berries, a fresh salad with homemade dressing, freshly-pressed juices, and more. I’m a firm believer as well — you can eat most anything, in moderation, and balance this with your lifestyle. I avoid things like sugary cereals, pastries, or processed foods that can spike my blood sugar and make me crash later (especially as a sufferer of PCOS).

  Plan your day out. — The last thing I do in my morning routine is plan my day ahead. Write it out on a sticky note, in a notebook or in your favourite project management software. Whatever it is, planning the day helps me prioritize my tasks, manage my time, stay organized, and feel less anxious. Write down what you need to do and when you need to do it — even just taking the dog for a walk. I also like to set some intentions for how I want to feel or what I want to accomplish during the day. I try to be realistic and flexible with my plan and don’t overload myself with too many things. You can’t pour from an empty cup! I can’t stress that enough.

And really, that’s the easiest way to get started with creating a healthier you. Take steps that are mapped out around YOU, YOUR NEEDS, YOUR SCHEDULE and of course - YOUR PACE. The only person you’re racing is yourself. Carve our YOUR routine and what a healthier YOU means to YOU. The important thing is to find what makes you happy and motivated and stick with it. The rest will come, especially your happiness.

I hope this blog post was helpful and inspiring for you. If you have any questions or comments, feel free to leave them below or send me a note.

In the meantime, keep well.

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