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 Have you heard of the Vision Board? A Vision Board is a collage of pictures and words that depict ones goals and vision. Their purpose is to inspire and motivate the creator to go oit and reach their goals. Perhaps you have seen beautiful collages with pictures and images of far off places, empowering words and elegantly hand lettered titles that depict one's life goals and dreams. Perhaps you are a little intimidated or worried you don't have the time or imagination to create such a work of art. Don't worry if you lack hand lettering skills or would rather read a good magazine than thumb through it for the perfect picture of that dream vacation. I am going to share a few simple steps you can take to create your own collage that will inspire you to reach new heights! Where to StartThere are many ways to Vision Board. It can be as simple as doodles on a piece of paper, a poster board collage or a digital compilation. I, personally, like using Canva to create digital boards. I can use their photos, play with fun and pretty fonts and print multiple copies for myself when I am finished. Here is my 2021 Vision Board:  The images and words only have to have meaning to the person creating it. When I look at my vision board, I am reminded that my family is important and to be sure to carve out time to foster and build healthy relationships. Fueling my body through healthy food and exercise is a priority. I am reminded to push outside my comfort zone if I want to be successful and as I grow my business, I use the word Fearless when I am feeling hesitant or scared to promote a new product. Whether you are creating a board as a New Years Resolution or you are starting a new journey, it is time to get started. Follow these simple steps to create your own Vision Board.
DisplayThe MOST important part of this project is to post your board where you will see it often. If you created a digital board, make it your phone or computer background. Hang a copy in your office if this is where you spend most of your day. Stick it to the fridge or hang it next to the bathroom mirror. Displaying it and seeing it often is an empowering action that will remind you to make every day matter. Every decision you make, every action you take should be something that gets you closer to at least one thing on your board. Don't worry if you do not achieve everything on your board within the time frame you chose. The goal is to get closer and accomplish as much as you can. At the end of your goal timeline, reflect on what you have accomplished, reward yourself, take a short break and then prepare to create your next vision board. Have you made a Vision Board?Have you created Vision Boards? What do you find most valuable when creating Vision Boards?
 There is something about the feeling just after cleaning a room. That sense of accomplishment for all the hard work you put into scrubbing. The openness when everything is put away. The smell of clean. Over the years I have set a goal for myself to wean off of harsh chemical cleaners that are bad for the environment or worse, bad for the health of my family. The Environmental Working Group, a nonprofit, nonpartisan organization dedicated to helping you live your healthiest life, states that chemical cleaners may induce asthma, contain cancer causing ingredients and cause allergic reactions and serious physical burns to the skin. This does not bode well with me! In an effort to reduce my and my family's exposure, I have researched a few simple ways to replace these harsh chemicals with gentler more natural ones that keep us safe and also protect the environment. Disclaimer: I am not perfect. I do still have a stash of chemicals such as bleach and bathroom cleaner but use them only in case of emergency (aka the dog decided to take a mud bath and now I have to do a deep disinfecting of the tub and all her towels). Here I will share the recipes I use to make my own as well as a few resources to purchase "done for you" cleaners Carpet Freshener Most commercial carpet and fabric fresheners such as this Febreze receive low scores from EWG because they can cause allergic reactions or induce asthma. In addition, carpet fresheners only cover the odors, not necessarily "clean". On my quest to find a healthier alternative, I found myself in the baking in the baking aisle at the supermarket. I combined 1 1/2 cups of baking soda with 10 drops Lavender Essential Oil, whisked it together and let it sit for about an hour to allow the lavender to infuse. Sprinkled on my carpet, let sit for half an hour and vacuumed it up. It may be my imagination, but I do believe even Daisy Dog acts a little more calm after a refreshing carpet cleaning. Window Cleaner Keeping those Circadian Rhythms in balance is a must for good sleep. Throwing up the blinds to let the sun shine in is much more pleasant with clean and streak free windows. Unfortunately, those bottles of blue liquid score poorly on the EWG's Guide to Healthy Cleaning. My plastic bottles have been replaced with a more decorative glass spray bottle (I love this one from Grove Co.) filled with a blend of vinegar, rubbing alcohol, water and essential oils. Skip the paper towels and opt for microfiber cloths or black and white newspaper (trust me...it works!!) All Purpose Cleaning and Disinfecting Spray After researching different all purpose cleaners and disinfectants, I have learned that many of them get poor grades with an emphasis on the dangers to one's health as well as the environment. Now more than ever, I want to make sure I am keeping the germs to a minimum but not at the expense of my family's safety. These toxic cleaners were some of the first to go on my quest. I now disinfect with a spray bottle filled with a blend of 190 proof alcohol, vinegar, water and a boost of antimicrobial lemon myrtle and pine essential oils. The smell is wonderfully refreshing and it leaves my counters and bathroom clean and sparkling. Done for You CleanersMaybe you are not ready to make the investment into DIY cleaners. As I mentioned, this has been a journey where I have found a balance between making my own, slowly adding to my essential oil collection, and store bought cleaners. My biggest pet peeve about store bought is the one time use plastic containers that even the greenest cleaners are packaged in. Many companies are popping up with more environmentally friendly products that are minimally packaged, good for the environment, cost efficient and\, well, kinda fun (in a "I need to find some joy in cleaning). When choosing done for you products, these are my go-to brands, most of which are available in stores
Happy CleaningCleaning is a chore, but one that can be made a little more enjoyable with the right products and perhaps a great playlist. You will be able to reap the benefits of the essential oils long after you have put the dusting cloths away.
Will you join me in my quest to use healthier and safer cleaning alternatives and reduce your use of plastics? Share you ideas in the comments. Happy Cleaning!  Maybe it was the the global pandemic., the overwhelm of my son's recent surgery, coping with the loss of my nephew, the physical pain I have in my knee and shoulder or the feelings of "not good enough" that have me way off course when it comes to my health. Whatever the cause, the consequences and results are too strong to ignore any longer. I sense it every time I put on my clothes and struggle to button the once loose fitting shorts. I feel it each time my sleep deprivation causes a bitter reaction to a simple request by my husband. It is felt in the struggle of wanting to eat healthy but not having the energy or motivation to write a shopping list let alone shop and prep for a week that in which every waking moment is scheduled with appointments, practice, meetings or chauffeuring. But I have to do something. The scale is up, last years clothes do not fit and there are more elastic waist bands in my closet than I care to admit. The First StepI have said it time and again, the first step to change is acknowledging the problem...and it can be the hardest step to take! I am currently at the crossroads of throwing my hands in the air and saying "I Quit" and giving myself a good kick in the ass to "get moving!" Sure it would be easy to point the finger at the current pandemic or sit and feel sorry for myself (pity party for one, please) but these behaviors will certainly not get me to my destination, or even back on track towards my health goals. So...Consider this my official acknowledgement that I have veered off course and it is time to find my way back. The starting point Health is multi-dimensional, and when one dimension is off, the rest become stressed, trying to pick up the slack. It is important to routinely check in with the 8 Dimensions of Health to find where the imbalance is. You can learn more about the 8 Dimensions of Health here as well as download my free worksheet that helps you discover which area may be holding you back from feeling your best. One quiet morning, after the dog has been walked and the coffee has brewed, I sat with this worksheet and plotted my location in each area. It was no surprise to see that all areas are affected, but my weakest area lately is physical health. My eating habits have been a free for all, meal planning and prep is but a memory and admittedly, my exercise can be narrowed down to taking the dog for a walk and shifting my dumbbells to vacuum around them. Ready....Set...So here I am, knowing my problem and ready to make a change. It is so frustrating to have to start again as a beginner. However, this is my reality and I am ready to face it head on. Dinners out with late night dessert and cocktails will have to be reigned in and crowded out with whole foods and water. Exercise will be scheduled each day and making time for spiritual practice and journaling will become a priority. Most importantly, a focus on healthy sleep habits will ultimately result in all of this coming together to make me feel healthy in my own skin and body. My Plan...If you have read my previous blogs, worked with me in the past or just know me, you will already know a healthy lifestyle involves planning and preparation. About 1 week prior to the start date, I take the following steps:
AccountabilityIn addition to these important steps, support and accountability ups your chances of success. I have always had the best results when working with a partner or group. If you are ready for a healthy change, looking for accountability or want to take this journey to a healthier lifestyle with others on a similar path, join me in my Fall Health and Wellness Challenge beginning September 26th.  |
Welcome!I'm Liz. Mom, wife, teacher, Health Coach. My passion lies in everything health and wellness. When new research and trends pop up, you can bet I am finding the best resources to information, weeding out the not so good and making the great easy to digest. From meal planning and recipes to exercise and mindfulness, wellness touches upon so many dimensions. Your path to optimal health is out there and I can help you find it. Archives
June 2022
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