Fall Survival Guide: How to slay the rest of 2018 (10 TIPS)

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“He who has a why can endure any how.” — Frederick Nietzsche

Set an intention for your day as soon as you wake up, this will prepare your heart and mind for the day.  As Kelsey Pate says“An intention is so powerful because it slowly shows people how incredibly powerful they are”. Intentions are the fuel to manifesting your goals and visions.  With that in mind… Identify your intention before you go to bed, write it down on a piece of paper and put it next to you. You can also set an alarm on your phone to reminded in the morning.

Don’t know what to set as your intention? Take a deep breath and go within your body, think about how would you like your day to unfold, imagine yourself going through your day. How’s your mood? How are you relating to other people? What are you getting accomplished? Setting your intention and living your life in alignment with the goals you’ve carefully crafted for yourself will give you direction and purpose throughout your day.    


Setting up yourself for a successful day has a lot to do with how you interact with the world during those first hours after you wake up. Putting your mind in the right place by acknowledging your intention and then exciting yourself with a task that makes you feel good and warms your heart, lets your brain know that things in the outside world are doing good, and that there’s no predators around looking to hunt you down.

How to get excited?

This will depend entirely on you, your preferences and your attitude. Try different things, and play with trial and error. To me, making a huge cup of London Fog tea and reading my favorite book in the morning does it, I can also listen to a stand-up comedian while getting myself ready for the day, or I listen to motivational speeches on YouTube while I’m doing my hair and make-up, other times I just listen to my favorite music and dance and sing to the beat of it. What excites YOU? Leave your comments below <3


Even if you didn’t had time to eat while getting ready or if you’re not much of a morning eater, like me, prepare yourself a delicious breakfast to take with you and eat it right before starting your work day. Like Tony Robins says “ If you don’t have 15 minutes you don’t have a life” Take 15 minutes before starting your work load to induce yourself in a healthy, earthy and energizing breakfast meal > Click here for a video with 4 easy breakfast meal.

If you have been skipping breakfast because you don’t have time or aren’t hungry, you have been missing the day’s most important meal, not eating breakfast will cost you in other ways. Studies have shown that breakfast skippers have poorer concentration, more fatigue, less healthy weights, and eat less fiber and other needed nutrients. Eating within an hour of waking up jump starts your metabolism and provides the fuel you need to get through a busy morning.  


Meal prepping or batch cooking will save you a lot of time and will guarantee you a healthy meal. If there will be more than 4 hours between your meals, plan for snacks. Eating regularly keeps your blood sugar levels stable and prevents you from becoming ravenously hungry and filling up on less healthy foods. Carry a backpack with snacks for healthy eating on the go. Also keep a water bottle with you at all times to keep you hydrated and energized.

Even if you can’t eat at the same time every day, be sure to have breakfast, lunch, and dinner. One of the most common mistakes, when meal planning is trying to get too creative and ambitious. It’s best to stick to simple, easy snacks and treats that we can easily grab and go when we get a craving. Click here to watch 3 high protein meals from Tasty. Want more recipes? Click here for some easy and healthy lunch ideas.


Successful people know the importance of taking care of themselves first, and don’t let their lives get so off track that they aren’t constantly improving. You owe it to yourself and to those around you to be the best version of yourself, and let’s be honest; we could all use a little improvement.

Some things you can do for yourself are: snuggle with your love, schedule a massage, visit a friend, get outside in nature, book and adventure to a new place, read a new exciting book, take time to be in silent and away from technology, learn a new skill, start a gratitude journal, spend time in meditation, write down your schedule for the day, send a note in the mail to a family member or friend or plan a fun night out with friends.


Busy? Yup. Too busy to work out? Never! Your workouts should still be a priority this time of year, even when things start to get crazy. It’s a fact that if you work out, you’re more likely to make healthy eating choices, too. It all ties together. Plus, your workout just might land you a prize. Show us how you work for it during our monthly challenges at Kalev Fitness.  Need a workout routine? Click here.


Are you tracking your habits already? Great! If not… Here’s why you should! Developing new habits, like new fitness routines, new eating habits, or trying to get rid of a habit… takes time and consistency. Being able to track your new developing habit(s) will keep you accountable every day for getting it accomplished. Also! a tracker can increase your motivation, allow you to see your progress and increase your ability to complete the task at hand every day. Planning Mindfully has many habit trackers that you can download and ideas for tasks to track like healthy lifestyles, wellness goals, work and family.


Love pumpkin spice? Can’t live without sugar cookies? Whatever it is, I promise that there is a healthier way to make it. It may not taste exactly the same, but it will still hit the spot and you’ll feel better about your choices! Blend together pumpkin puree, banana, vanilla extract, pumpkin pie spice and your protein powder of choice for an amazing seasonal smoothie that’s packed with good-for-you ingredients. Create your favorite flavors using healthier ingredients to keep from grabbing the sugar-saturated treats.


Patience is key when it comes to goal setting. It is amazing how many people start a new business venture or fitness program only to give up after a couple weeks. The main culprit is patience. Realize there is no such thing as an overnight success. Your goals will take time and goal setting is just part of the process. Patience is the one thing many people do not have because we have grown up in an instant news environment. The solution? Learn how to be more patient than everybody else and revel in the hard work, no matter what anyone else tells you to do. That’s the only way to reach your personal success. When you consistently do the work over time, magic will start to appear in your life. If you have the patience and the awareness to see it, that alone will be enough to keep you going for the rest of your life to come.


Wellness coaches like nutrition consultants and personal trainers are great resources to not only keep you physically healthy but also mentally, emotionally, socially healthy. Reach out to them for positive information on body image and eating information.

Still need support?

If you’re interested in having more accountability and direction, meal plans, grocery lists, etc., workout routines? Please contact me for a nutrition and fitness consultation (ask about our trials!)  I hope this guide is much helpful.

Live better,


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