How to set a New Year’s resolution that won’t fail

Photo by Danil Aksenov on Unsplash

It’s that time of year again. Early January is the time to set lofty goals we are often inspired to achieve for about a month & then forget about until another year has passed. The new year brings with it the desire to better ourselves, but how to achieve our goals can sometimes seem elusive.

While we have been taught how to set goals & told that we should set them every year, we often don’t know the necessary steps we need to take to achieve them. Achieving an attainable goal should only take a bit of your time each day, but it is something you have to dedicate yourself to daily to achieve it. The steps to achieve your goal should becoming a habit, not a chore.

Follow these four simple steps to make this the year you achieve your New Year’s resolutions & create lasting change in your life.

1. Set the goal

Photo by Sean Lim on Unsplash

What is it you really want to achieve this year? What passion do you have that gets you really excited? Where do you see yourself being truly happy? Nothing is off limits. Nothing is unattainable. Sit down & brainstorm ideas. Think about where you like to be year from now, & then…

2. Write it down

Photo by Alexa Williams on Unsplash

A goal in your head is erased as soon as a new thought enters. Write down your goal & put it in a place you will see it every day, such as your bathroom mirror. It should be something you see every morning so you remember to focus on it throughout your day. And every evening, you should see it so you can evaluate what you did that day to attain your goal & how much closer you are to achieving it.

When you write down your goal, make sure it is a SMART goal – Specific, Measurable, Attainable, Relevant & Time-bound. Don’t be vague about what you want – put some thought into what it is & be specific in your wording. Make sure it is measurable so you can track your progress. You don’t just want to lose weight – you want to lose 50 pounds. Now, make sure it is attainable. Maybe 50 pounds seems a little too daunting, but 30 pounds? That is doable. Make sure you aren’t limiting yourself, but you don’t want to set a goal that you can’t achieve either. Next, make sure your goal is relevant. Do you need to lost 30 pounds? Do you even want to lose 30 pounds? Maybe there is another goal that would be better for you to focus on this year. And lastly, your goal should be time-based. For most New Year’s resolutions, this timeframe is one year.

3. Make the steps to achieve your goal

Photo by Jannis Brandt on Unsplash

A goal without a plan to attain it is as useful as a box of cake mix without any other ingredients. It has the potential to make a delicious cake, but without the eggs & oil, it’s just another box in your pantry.

Set a timeline for your goal, & then write out a list of smaller goals you have to achieve in order to make your big goal happen. Make sure the smaller goals are SMART goals as well.

For example, if you want to lose 50 pounds, just getting a gym membership & buying some celery is not going to make that happen. You need a plan & multiple steps to help you achieve that goal. Set aside time each day for a workout. Even better, mark the specific time on your calendar to make sure it happens. Look up healthy recipes & make a list of what you are going to eat each day. Keep a food journal. And then set timely goals for each month. By the end of month two, your goal should be about 10 pounds lost, which means each week you have to lose about one to two pounds. Focus on these smaller goals that will lead up to your bigger one, & by this time next year, you will be 50 pounds smaller.

This process applies to every goal you may set, not just losing weight. Set smaller goals along the way that will help you reach your big goal, & set aside time each day to achieve them. How much money do you have to save a month to save $1,000 by the end of the year? If you want to make this the year of trying new things, maybe make the third Saturday every month the day you try something new, like sky diving, so by the end of the year you have tried 12 new crazy things you never thought you would do. If you want to travel more, start planning your trip to Italy now, & each month set a goal you want to attain to make it closer to that trip: Save $1,000, get in touch with a travel agent, buy a fancy new dress you will only wear when you are finally being serenaded on a gondola. Whatever the goal is, set the steps you need to attain it, & then focus on those. They aren’t nearly as overwhelming, but if you follow the plan, the big goal will be achieved.

4. Evaluate as you go

Photo by Siora Photography on Unsplash

Do not wait until December to discover you have or have not attained your New Year’s resolution. Evaluate your progress as you go. Now that you have daily, weekly & monthly stepping stones put in place for the year, you are able to evaluate if you are on the right track to achieve your resolution, or if you need to set more attainable goals, work harder, or change another habit that’s getting in your way or limiting your progress. Whatever you do, do not get discouraged. If you have not made one stepping stone, you can still be successful. It is much easier to make small adjustments along the way than to make a big life change at the end of the year.

What are your New Year’s resolutions this year? Leave me a comment below & let’s support each other this year!

P.S. Newsletter subscribers this month receive a FREE set of planner sheets for their journal to help them keep their New Year’s Resolutions all year long. Receive this & more perks all year by signing up for the weekly newsletter here.

P. P. S. Evolve is offering a 30-Day New Year, New You program to help you achieve your health & wellness goals. You can learn more by emailing me with any questions at TylerVLayne@gmail.com

Continue Reading

10 easy ways to practice self-care this winter

Me meditating at the Seven Sacred Pools in Sedona, AZ

With the weather growing colder, the lack of sunlight, & much of the natural world around us lying dormant, it can be easy to feel the winter blues creeping in. We tend to spend more time indoors & be less active, which can be detrimental to our physical & mental wellbeing, & the stress of the holidays & pressure of the new year can make things even worse.

But winter, like all seasons, has its own unique joys to offer. I love to tailor my self-care practices & hobbies to the season I am in, & winter is the perfect season to reflect on your lifestyle & make some healthy changes.

As mentioned in previous blog posts, self-care is a very personal experience, & you should always make time to do things that bring you joy & comfort. But, there is nothing wrong with switching up your regular routine to reflect the unique joys & challenges that each season brings. Try a few activities, find what works best for you, & keep it in your back pocket for the next stressful day ahead. 

1. Get some sunshine

Me hiking up to Devil’s Bridge in Sedona, AZ

One of the biggest challenges winter brings for our mental & physical health is the lack of sunshine. Even if you don’t suffer from seasonal affective disorder (SAD) (a type of depression caused by the lack of sunlight), the reduced levels of Vitamin D can still negatively impact your mental & physical wellbeing. And many of us are less active indoors, which means our bodies & minds only suffer more.

Make an effort this winter to get some sunshine. Even if it’s only for a few minutes a day, soaking in the sun’s rays can greatly improve your mental & physical health by regulating your melatonin levels, improving your sleep, reducing the effects of SAD, & strengthening your immune system. Take a walk, or just sit outside with a hot cup of tea or coffee & relax.

If you can’t get outdoors during the day, consider investing in a sun lamp. It’s not as good as the real thing, but spending 15 minutes basking in the glow of this fake sun can help improve your mental health. 

2. Hydrate

My Fill It Forward water bottle

Despite the lack of sunlight, our bodies are still losing water all the time, & it’s one of the most important elements we need to survive. When we don’t drink enough water, it negatively impacts our organ function, immune system, & energy.

Try to drink at least 64 ounces of water a day. If you are traveling, regularly exercising, struggling to get in enough sleep, or fighting off illness, consider also adding electrolytes to your drink. Nuun is a great choice – it has different options depending on your activity & personal needs. Nuun Vitamins, Nuun Immunity, & Nuun Rest can all be great options to drink daily.

Your skin also needs some extra hydrating love in the winter. Buy yourself a quality, unscented moisturizer to nourish your skin with daily.

3. Treat yourself

My delicious, healthy hot cocoa – get the recipe here

The holidays are full of yummy treats to indulge in, & once the holidays end & the winter blues often kick in, we can find ourselves craving those indulgent cookies & cakes again.

It’s important to treat our food as fuel. The goal at feeding times should always be to nourish ourselves. But when you are craving a special treat, there is nothing wrong with indulging yourself. In fact, studies show when you satisfy a craving with a small treat instead of restricting yourself, you are less likely to binge later, which means you will be more successful at achieving your health & wellness goals.

So, go ahead – have that cup of hot cocoa & a cookie, snuggle up in a warm blanket, & enjoy those chilly winter evenings.

4. Exercise

Me running the Jingle Bell Run in Solomons Island, MD

The limited daylight means we are often less active in the winter. This can lead to weight gain, inflammation, & fatigue. Energize your body by moving it in loving ways. Go for a run or walk, lift weights, do yoga, or even join a fun class at your local gym! Just getting your body up & moving releases happy hormones like serotonin that will help you feel better throughout your day & give you the energy to tackle your goals.

5. Take a bubble bath

Photo by Heidi Kaden on Unsplash

The weather outside is frightful, but a hot, bubbly bath is so delightful.

Warm yourself up with a hot bubble bath on cold winter nights. You can even add some epsom salts to help detox your body of any toxins it may be holding & decrease unhealthy inflammation. You could also add some therapeutic-grade lavender essential oil to help calm your senses. Light some candles to add to the ambience & turn on some relaxing music or read a book to relax & decompress.

6. Spend time with those you love

My family & me walking to see the Christmas lights at Annmarie Sculpture Garden & Arts Center

When we spend more time indoors, we tend to spend more time alone, which can lead to feeling isolated from the world. Make it a point to reach out to friends & family members, even after the holidays. Invite friends over for dinner, or even just make time for a weekly phone call with someone you love. It can help you to feel more connected to others, which is important for your mental health & wellbeing. Studies show that people who feel connected to others have lower levels of anxiety & depression, & they also tend to have higher levels of self-esteem & self-confidence.

7. Explore new hobbies

Me reading Change of Heart by Jodi Picoult

With all this time cooped up indoors, winter is the perfect season to explore new hobbies & interests. Why don’t you read that book that’s been sitting on your shelf for months, or why don’t you finally start learning to paint? Try something creative, or sit down to research & learn about something new. You might find you discover a new passion you never knew you had.

8. Make goals for the new year

Photo by Isaac Smith on Unsplash

Winter is the perfect time to set goals & resolutions for the year ahead. What have you been wanting to achieve in your life? What passions do you have? Set new goals for the year, & then make a point every week to do something to help you achieve them. If you want to lose weight, make it a goal every week to exercise & eat healthy. If you want to improve your financial literacy, make a weekly/monthly budget. If you want to read more, pick out a new book every month. Whatever your goal is, write out a list of smaller steps to help you achieve that lofty long-term resolution so it seems more manageable & achievable.

9. Stay cozy inside

Photo by Alisa Anton on Unsplash

If you’re stuck inside looking out at the cold, you might as well make the best of it. Cozy up with a hot drink, a good book, & a warm blanket, or have a movie night with your family, huddled up in a blanket fort in your living room. You can have a pyjama day, or spend time practicing hygge in your space.

10. Eat healthy

Pumpkin Pie Smoothie Bowl – find the recipe here

As stated above, the winter season is full of tasty treats that are meant to make us feel warm & cozy inside. It’s the perfect time to indulge & enjoy, but those winter treats can also add up, which means more inflammation, weight gain & bloating.

Focus on eating lots of protein & vegetables in your daily life. Decrease your consumption of processed foods, & instead, eat more foods that come from the earth. Your physical & mental wellbeing will improve, which means the next time you see a tasty treat, you can enjoy it without feeling regretful later.

What are your favorite winter self-care activities? Leave me a comment below!

Continue Reading

7 ways to practice gratitude this November

“Wear gratitude like a cloak & it will feed every corner of your life.”

-Rumi

Gratitude turns what we have into enough. When we focus on the positive & the blessings in our lives, we discover more wonderful things around every corner. It’s a mindset thing more than anything else. Our lives in & of themselves do not change, but our perspective does, & that makes all the difference. When we live with an attitude of gratitude & focus on the good things in our lives, the negative things that used to command our attention seem to melt away, or at least lessen in importance.

November is Gratitude Month, so I thought it the perfect time to help us all improve our gratitude practice. Read below for seven easy ways to bring more gratitude into your live, & make sure to read all the way to the bottom to learn how you can win your own personalized Sunshine Box!

1. Keep a gratitude journal

Photo by Gabrielle Henderson on Unsplash

One common way to practice gratitude is to keep a journal. Whether you use it first thing in the morning or as the last thing you do before bed, it gives you concentrated time to focus on the good in your life. Start by just sitting in a quiet space for a minute & writing down three things you are grateful for. Try to make it something different every day, & the more specific, the better. For instance, instead of just saying “friends,” why not write a sentence about a special friend you spoke with today or who has been on your mind. Instead of writing “food,” write about the meal you had today, how it tasted, & how it made you feel. The more you focus on all of the little things in life that bring you joy, the more they will become the big things.

2. Spend time with those you love

Me visiting with my extended family

The people we love bring us joy & remind us what is most important in life. To bring more gratitude into your daily life, make time to visit with those you love. Whether it’s a weekend visit or just a quick phone call, talking with those we love & feeling their presence can help us feel more grateful.

3. Make time to do activities that bring you joy

Me reading one of my favorite books, Change of Heart by Jodi Picoult

It’s not just people that bring us joy. Our passions, hobbies & self-care activities not only bring us happiness, but they can also recenter & energize us. After spending time with ourselves, we can return to work feeling happier & more productive, rather than drained & burnt out. Take some time to do the things that you enjoy, & you may find yourself finding more joy in the daily activities that used to bring you stress.

4. Acknowledge the negative

Me after suffering a recent running injury

Not all things in life have a positive spin. Some things that happen are hard. One thing we must do to live a life of gratitude is to acknowledge the negatives. To make everything seem positive invalidates our experiences. When something bad happens, acknowledge it, & give yourself time to emotionally deal with it. Journal, talk to someone, or just take some time to heal. It will make the good times sweeter when you acknowledge that not every moment in life feels good.

5. Meditate

Me meditating

Mindfulness can help us feel more grateful, too. Our perspectives are what matter most when trying to live a life of gratitude. Taking time to meditate can help. To start, take a few quiet moments to be with yourself. Focus on your breath & be grateful to your beating heart & working lungs. Or, if you find this challenging, try a meditation where you focus on your surroundings. Focus on your senses – what can you hear, taste, smell, touch & see. Feel gratitude for the little things that you normally overlook. If you are a busybody & find it difficult to sit still, try a walking meditation, taking notice to your surroundings & expressing gratitude for them.

6. Train yourself not to complain

On my 4K for Cancer run across the country, my teammates & I began using the phrase, “I get to.” It was a tiring journey, & we had begun complaining about the miles we had to run. My director, Mads, came up with the phrase, “I get to,” to turn our grumblings into appreciation & gratitude for our ability to do such an amazing run.

As noted above, perspective matters in living a life of gratitude. When we complain, it shifts our perspective from one of abundance to scarcity. We feel dissatisfied with our lives when we complain. Instead of complaining, try to talk about your blessings with others. Some people feel this comes across as bragging, but it can be done tactfully, & the people who love you should want to hear about the things that bring you joy! Give others the opportunity to share, too. Ask questions about what joys they have experienced recently. The more you share & ask for them to share, the more it will become a regular practice in your social circles. Not only will this impact you positively, but it will positively impact the lives of those around you.

7. Serve others

Me delivering Sunshine Boxes to the Ulman House

An important way to remember how blessed we are is to serve others who are less fortunate. Our schedules are busy, but even taking just a little time to serve others can help us to be grateful for our own lives. Remember, serving doesn’t have to be time-consuming or take a lot of energy. Simply paying for someone else’s meal, holding the door for someone, helping someone carry their groceries, or asking someone who is hurting how you can help can be great ways to serve.

The more you make these activities a practice in your daily life, the more you will find yourself focusing on the good around you. Life is what we make of it, & I personally want to live a beautiful life.

As promised, I have a little challenge for you all that could win you a FREE personalized Sunshine Box, filled with self-care items to help you incorporate more self-love in your life. Below is a month-long gratitude challenge to help you recenter yourself & focus on the positive. Post about the challenge once to your social media, whether it’s talking about your daily activity or the challenge in general, & you will receive a FREE sticker of the month subscription. For every additional post, your name will be entered into a drawing to win a Sunshine Box! The winner will be announced at the end of the month. To make sure I see your posts, remember to tag me @TylerVLayne with the hashtag #TVLGratitudeChallenge.

Good luck & Happy Gratitude Month!

Gratitude Challenge:

November 1 – Get your journal & get ready!

November 2 – Make a list of all the things you take for granted.

November 3 – Share three things that make you special.

November 4 – Think about a friend who has supported you. Write a note or send a text to express your gratitude for them.

November 5 – What’s one simple thing that made today a good day? Share a photo with us.

November 6 – Where did you see God (or whatever higher power you worship) in your life today? Share that with us.

November 7 – Share with us three people you are grateful for & why.

November 8 – Before you start eating lunch today, be thankful for the food on the table.

November 9 – What was your favorite smell, touch, sight, or sound from today? Share it with us.

November 10 – Make a list of all the people that help with your work or life.

November 11 – What are three simple things you are grateful for today? Share them with us.

November 12 – Express your gratitude to service workers you see today.

November 13 – What inspirational quote or words of wisdom are you most grateful for? Share them with us.

November 14 – Share a highlight from your day with us.

November 15 – What is a challenging experience that made you stronger? Write about it.

November 16 – Make a list of the top 20 things you are grateful for in your life right now.

November 17 – What is something you are grateful for today that you didn’t have a year ago? Share that with us.

November 18 – Make a list of the things you own that money can’t buy.

November 19 – What are three ways you can bring gratitude into a current challenge? Write about it.

November 20 – When you go grocery shopping, take a moment to be grateful you have the resources to buy your food. If you can, pay for someone else’s groceries as well.

November 21 – What about this planet are you grateful for? Pick a beautiful spot in nature to spend some time in today.

November 22 – What made you smile today? Share it with us.

November 23 – Write about a fear you have overcome.

November 24 – When you get coffee or breakfast, pay for the next person in line.

November 25 – Happy Thanksgiving! Enjoy the holiday.

November 26 – Think of something you have learned that was very helpful. If you want, share it with us so we can learn it, too!

November 27 – Share with us your three favorite activities & why you love them.

November 28 – Volunteer for a nonprofit you care about.

November 29 – Write about what you are most grateful for about your mom, or the person you consider to be a mom to you.

November 30 – Reflect on the past month. How has practicing gratitude in your daily changed your perspective?

Continue Reading

10 easy ways to practice self-care this fall

Me on a hike in Lake Placid, NY

Fall is my favorite season. With the crisp, beautiful weather, colorful trees, fun activities, the holidays not far away, & an entire month dedicated to gratitude, I think I have good reason to believe it is the most wonderful time of the year.

Self-care is important any time of the year, but I think it also becomes extra meaningful in the fall. As the weather grows colder & the days become shorter, we tend to find ourselves indoors, away from the sunshine & fresh air. Even if you don’t suffer from seasonal affective disorder (SAD) (a type of depression related to the changing seasons, often believed to be caused in part by the limited amount of sunlight), the time spent cooped up inside can still be bad for your mental & physical health. When you add on the stress of the coming holidays, it can be even more difficult to feel relaxed & keep a smile on your face. 

If you are looking for some ways to show yourself some meaningful self-care this fall, check out the list below. As I have noted in previous blog posts, self-care is a very personal experience, & you should always make time to do things that bring you joy & comfort. But, there is nothing wrong with switching up your regular routine to reflect the unique joys & challenges that each season brings. Try a few activities, find what works best for you, & keep it in your back pocket for the next stressful day ahead. 

1. Go for a walk outside

Me on a hike in Olympic National Park

It may be growing colder, but the unbearable winter days have not arrived yet. In fact, this time of year is perfect for a walk outside. The cooler weather means you won’t be profusely sweating through your workout, & the changing leaves make a beautiful scenic backdrop for a lovely stroll. Put on a light jacket, find a trail, & leave your worries behind. You can go alone, or bring a friend with you for a nice chat while you admire the scenery. 

2. Make a meal with fresh fall produce

Harvest Bowl with Pumpkin Polenta – find healthy fall recipes, including this one, here

I love fall produce. Squash, pumpkin, apples…the recipe possibilities are endless. Cooking can be a fun activity to relieve stress, & at the end, you get something delicious to eat! Find a fall recipe on Pinterest, visit a farmer’s market, & do something kind for your body & mind by making a meal with the fresh ingredients you find. 

3. Treat yourself to your favorite candy on Halloween

Photo by Branden Skeli on Unsplash

As a nutrition coach, people often think I am completely anti-sugar. And, on normal occasions, I do recommend that you limit sugar in your diet as much as possible. But, as a nutrition coach, I also recognize that living a balanced lifestyle means eating things that you love, & sometimes that includes candy. 

This Halloween, treat yourself to your favorite childhood candy bar or a lovely pumpkin dessert. One treat won’t hurt your physical health, & it can actually be great for your mental health to break your regular healthy eating routine with a little treat. Treating ourselves every once in a while helps us stick to our healthy eating goals & can actually be calming to a mind that feels overwhelmed by a stricter eating routine (if this is you, I encourage you to follow my holistic health Instagram page Evolve – it’s full of recipes & inspiration to prove that healthy eating does not have to mean restrictive eating).

As a side note, I feel it’s always necessary to tell everyone that desserts are not rewards for your hard work – they are little gifts just for just being you. You don’t have to earn your treats – you are already deserving of them. We make healthy choices because we love ourselves, not to punish ourselves – the same goes for giving ourselves dessert. 

4. Take a weekend trip

Joseph & me on a recent trip to an apple orchard in Pennsylvania

Nothing seems more romantic to me than a fall getaway in the mountains. And in this case, I define “romantic” as “alluring,” because you can absolutely treat yourself to a weekend getaway by yourself. If you’re not a forest or mountains person, it’s still warm enough in the Southern states for a trip to the beach. Treat yourself to a night or a whole weekend away, by yourself or with someone you love

5. Read your favorite book

Photo by Ksenia Makagonova on Unsplash

I love cozying up to a good book, a mug of tea in my hand & a blanket around my shoulders. It is the perfect activity for a chilly day. Read an old favorite, or finally crack open that book that’s been at the top of your list for months.

6. Get a full night’s sleep

This time of year, the nights are longer, & for good reason: This is a time for hibernation. Take advantage of the extra dark hours by going to be early. Your body’s natural melatonin levels increase this time of year when the world gets darker. Do what your body is calling you to do naturally by giving yourself a little extra rest. 

7. Find your new favorite indoor workout

Me doing yoga in my home

If you have been exercising outdoors all summer, this can be a great time of year to switch up your routine & find a new indoor exercise routine that you love! Join a local gym & go to a new class, or browse the thousands of workouts on YouTube. I personally love POPSUGAR Fitness.

8. Take a bath

Photo by Mutzii on Unsplash

It’s cold outside! Warm your body & relax with a hot bath in the evening. You can bring your favorite book or just listen to relaxing music. To benefit even more, pour some epsom salts into the water to help detoxify your body & reduce inflammation. A little therapeutic-grade lavender essential oil can also help in calming the mind. 

9. Declutter your space

Photo by Jeff Sheldon on Unsplash

You are spending a lot more time inside these days, which means your environment indoors needs to be just as healthy as it would be outdoors. Take some time to clean & declutter. Make the space you spend time in inviting & calming. If you find things you no longer want, donate them to help make someone else’s day better, too!

10. Focus on what you’re grateful for

Photo by Gabrielle Henderson on Unsplash

November is the month of gratitude. What if you kept the practice going all season? End every day with writing down what you are thankful for. You will be amazed at how quickly this little practice can change your mindset to one of gratitude & abundance. Throughout your day, you will find yourself searching for & taking notice to, not for the things that bother you, but for the things that bring you joy. 

What are your favorite fall self-care activities? Leave a comment below!

P.S. Do you need more self-care in your life? Check out the Sunshine Box, a personalized subscription box filled with items to help you have more self-care in your life. Learn more here.

Continue Reading

Simone Biles’ Legacy: Bronze is more valuable than gold

Photo by Agência Brasil Fotografias

It’s the story everyone is talking about.

You probably have already heard about it – even if you haven’t been watching the Olympics, I’m sure it’s been popping up on your newsfeed & social media. Simone Biles, after experiencing what gymnasts called “the twisties” (or a loss of awareness of where you are in the air), pulled herself out of the Olympics competition last week. She returned at the beginning of this week to compete & win bronze on beam. Biles is an Olympic champion, winner of multiple gold medals, but she was quoted saying that this bronze medal “means more than all the golds because I’ve pushed through so much the last five years & the last week I’ve been here.”

Given certain circumstances, bronze means more than gold.

I want that statement to sink in for a moment. We may not all be Olympic athletes (I’m venturing a guess that no one reading this is currently competing in Tokyo), but we all have our own competitions, our own daily challenges, our moments when we are put to the test. And the message most often, when we come to these moments less prepared, not in the right headspace, or feeling unwell, is to push through. Keep going. Don’t let anything stop you.

Simone Biles, one of the greatest gymnasts & athletes of all time, just showed everyone that it’s okay to listen to your body & pull yourself out, even in what seems to be the most important moment of your life, the climax of your story.

Simone Biles spent last week cheering on her teammates from the sidelines, congratulating them on their gold medals when she should have been winning medals of her own. She voluntarily went from being the center of attention to the cheerleader on the sidelines. And we all love her even more for it.

And when she finally did return, & won bronze, we all cheered even harder than before. Because, in that moment, we watched someone who was not only a terrific athlete, but someone who was human, just like us, defy the odds, advocate for mental health, & still take home an Olympic medal when we would have been just as proud of her if she hadn’t come home with anything.

Photo by Alex Smith on Unsplash

Given certain circumstances, bronze means more than gold.

Where in your life are you pushing too hard, & what are you sacrificing for it? Is there an area where you have the spotlight, but perhaps it would be better for you, or those around you, if you gave it to someone else? Is there an area of your life where giving up achieving the “best” could actually afford you the chance to have something better, to enjoy life more, to take care of yourself & others?

It’s not an easy decision to make. It’s hard to pull back when we know we could be capable of more. But just because we can do it does not mean we should. Just because we can do the workload of that promotion doesn’t mean it’s worth sacrificing family time. Just because we can work overtime doesn’t mean it’s worth the lack of sleep & toll on our physical well-being. Just because we can deal with & make a toxic relationship work doesn’t mean it is worth the damage to our mental health.

Just because we can achieve gold, it doesn’t make the bronze any less valuable.

Continue Reading

The Parasite Living Inside Me: My Lyme Disease Story

Me waiting in the doctor’s office during the COVID-19 pandemic

There is a parasite living inside of me.

It’s been there since I was 10 years old. I have very few memories before this parasite was a part of my life. And yet, for much of the last 10 years, I didn’t even realize it was still there, burrowing into the tissues of my body, making itself a home in a place it didn’t belong.

I have Post-Lyme Disease Syndrome (PLDS), a disease that, until the last few years, was thought to not be real. Because of this, the last decade of my life has been consumed by trying to figure out & treat whatever was causing so much insufferable pain & fatigue.

I had high moments, of course. There would be times when a treatment would work, & I would have a few great months. But then a flare would rear its ugly head without me realizing what was happening. It was frustrating, knowing that I was seemingly doing everything right to be healthy. The problem was, I was treating the wrong illnesses. Without the correct name for what I had, I was exhausted trying to treat 12 different misdiagnoses that had been given to explain my symptoms.

Lyme Disease is caused by the bacterium Borrelia burgdorferi. It is transmitted to humans through the bite of an infected tick. It is one of the most common vector-borne diseases, & yet, it is under-researched & under-studied, meaning many people go years without realizing they have it. This is troubling, because the more time people have Lyme disease, the harder it is to fight.

This was the case for me. We now believe Lyme disease could have been living inside of me for years without me knowing. This is because Lyme Disease likes to mimic other illnesses, making it difficult to catch. In addition to this, the testing for Lyme Disease is flawed in many ways. Lyme Disease is discovered through antibody testing, which makes it all too common for a patient to have Lyme Disease & still test negative for it because their immune system had not created enough antibodies on its own to fight the infection.

Photo by Erik Karits on Unsplash

Back when I had Lyme Disease, we knew much less than we do now. Knowing what I know now, I should have received much more antibiotic therapy than I did, but at the time, it was believed the customary two weeks of antibiotics was sufficient. When my pain, fatigue, headaches, & insomnia returned just a short six months later, the doctors insisted i was fine & just wanted attention. It took another year to finally convince them I was truly in pain. It was then that I received my first misdiagnosis of fibromyalgia.

A few years passed, during which I paid little attention to my worsening condition. I became less active, succumbing to my pain, but that gave me an opportunity to thrive in my more artistic passions.

It wasn’t until high school that I noticed the brain fog, although, at the time, I didn’t have a name for it. I simply noticed that my mind was not what it used to be. As an avid reader & writer, it was odd to me that my reading comprehension was not up to par with my classmates. My memory continued to work properly, which meant, in the American education system of memorizing & regurgitating facts, my grades were still exemplary. But anytime I was asked to think abstractly, my famously creative brain failed to think through even simple problems or equations.

In my junior year of high school, my symptoms hit an all-time low. I had developed a number of food allergies, as is common with Lyme patients, & my gut health was suffering tremendously. I was diagnosed with IBS & leaky gut, but none of the treatments ever seemed to work (in fact, they only seemed to make my symptoms worse), so after a while, I refused any prescription pills. In addition to this, my anxiety seemed to heighten, & anything that deviated from my regular schedule sent me into a tight-chested panic attack. I thought it was simply stress-induced, brought on by having to deal with difficult illnesses. Compared to my physical symptoms, I felt it was less important & paid little attention to it.

Me on the first day of my senior year of high school.

In college, my symptoms finally found some relief. I cleaned up my diet even more than I had before, & I found a holistic doctor who treated my symptoms in the first way that ever worked. Exercise helped tremendously. I got off every prescription medication I had been taking, & for the first time in years, I felt relaxed & free. My senior year in college was bliss. I felt healthy, carefree & strong. I signed up & trained to run across the country. I met the love of my life. I ate whatever I wanted, went out with friends, & enjoyed every moment of beginning my adult life.

The thing about Lyme disease is you never know when a flare is coming. The unhealthy eating, long training runs, & lack of sleep finally caught up with me, & the flare came at the worst possible time – while running to help those in need. While my teammates were supportive, without the diagnosis or words to describe what was happening to them, I struggled with feelings of loneliness & misunderstanding.

My 4K for Cancer team on the final day of our run. Over 49 days, we relayed across the country, from San Francisco to Baltimore.

When I returned, I felt beaten & hopeless. I cleaned up my diet again, started taking my supplements, but it just didn’t seem to work. My brain was worse than before – I was stuttering over my words & mispeaking. Once able to capture a room full of people with 20-minute long speeches, all done without notes of any kind, I was now struggling to find words on the tip of my tongue in frequent conversations.

Answers finally came just a few months ago. After years of searching, months of talking to doctors & going to appointments yet again, I received the diagnosis I had been waiting for. I had treatment that finally helped. The right diet, the right supplements, & the recommendation to make self-care & sleep a priority rather than a luxury actually made a difference.

As of now, it doesn’t seem I will ever be symptom-free. At this point, PSLD, at least in my case, can be characterized as an auto-immune disease. When Lyme flares, I can try my best to fight the bug, but Lyme is a spirochete, meaning it has a spiral shape that makes it easy to hide in tissues of the body. When Lyme is hiding, my immune system is depleted, so the best I can actually do is not continue to break down my body by trying to kill the Lyme, but to boost my immune system as much possible. This, in turn, will reduce inflammation, improve my digestion, &, in the end, help me to feel healthy, as if there is nothing wrong. And if Lyme ever does flare, I know what to do to fight it back.

It’s been a long journey getting here, one that I normally don’t like to think about or share. But since learning my diagnosis, I have met so many other people who have struggled with it, & I have realized I am not alone. Which means there must be so many other people out there feeling the same way that I did, & sometimes still do. And I want to let you know that you are not alone, & that this illness does not define you. It is part of your story, but it doesn’t even have to be the worst part.

Like the plot twists & challenges in any story, it’s not what happens in the plot line but how we respond to it that makes us who we are. And we are warriors. Lyme has made me stronger, more resilient, & more patient than I ever would have been. But most importantly, I am more empathetic, more kind, & more compassionate. And that is why I am sharing my story. I want my blog to be a safe space, where people, no matter what it is that has shaped their story, can find a safe & supportive community.

Lyme changed my life, but it doesn’t have to define it. What I do with my life will define it, & all I want to do with my life is to bring a little more love & kindness into this world. I believe that love, truly, is what heals most. I could not be where I am in my journey now without the love I have in my life, from my family, my friends, & from Joseph. Love truly does heal all wounds. The love we extend to others has greater value than we will ever know.

The one thing I felt Lyme took from me was my self-worth. For so many years, I felt shame about my illness. I was embarrassed to share my story. I thought no one would want to hear it, & I didn’t want it to be what I was known for. But now, as I have said, I have learned love is what is most important. So, as much as this blog post is for you, it’s for me, too.

This is a letter to myself. It’s finally remembering my story in every painstaking detail, & it’s telling myself that it’s okay. It’s okay to be me. Its okay what happened to me. I still have value, & I am still worthy of love.

My blog is a safe place, for me & for you. If you need a reminder of your self-worth, of your value, pay this blog a visit.

No matter what your story, you are worthy of love. And I want to share with you what I am just now beginning to learn – the best love you will ever have is the love that you give to yourself.

There is a parasite living inside of me, but I am in charge of my body. And today I am choosing to show my body respect & gratitude for all it has done, & love for the strong & resilient body it is today.

Continue Reading

Finding self-confidence: A snip of my life story

Me during my senior year of high school, my hair freshly cut into a pixie cut.

Note: This piece was written while I was in college & my hair was cut short in a pixie cut. This is the first time I have shared this story.

My fingers absentmindedly stroke through my short pixie cut as I work on a project. I often forget that my hair is short. When I close my eyes and imagine myself, I still have the long, curly locks that I had years ago. But my hair is now thin, straight, and cut close to my scalp.

I tap my fingers restlessly against my keyboard, unable to think of what to type next in my essay. My teeth snag on my inner cheek, a nervous tick I picked up years ago when I was told it was not proper to chew on my hair or nails. In high school, I used to tear at that skin during exams until I tasted blood. I have scars now on both sides of my mouth, just behind my lips.

I try to twirl a lock of my hair, once again forgetting that it is shorter now than it used to be. My hand falls by my side, my fingers itching for something to play with.

I look up and gaze at my reflection in the nearby window. Wide, hazel eyes stare out beneath the dark hair. I should have worn make-up today. With my hair so short and my body so small, I could easily pass for a boy. I should have at least put product in my hair so it didn’t fall flat onto my head.

But, I am alone. Who would I be dressing up for? My reflection doesn’t care what I look like.

Why do I care so much about what my hair looks like?

My mom giving me a perm during my fifth grade year. I had always wanted curly hair.

My first thought is that my mother is a cosmetologist. I grew up where the phrase, “Go do something with your hair,” was as common as, “What is the weather supposed to be like tomorrow?” My life stages were marked by what my hair looked like, starting with the moment I was born with a head full of hair so dark brown it looked black; to my first haircut at two months old; to when my hair turned into a frizzy, curly mess in middle school; to when it started to fall out and became a reflection of my life falling apart. Stories from my childhood are frequented with plots about my hair: The first time my hair was washed as a baby and my mother was confused as to why it kept curling even though she got all of the soap out. The time when my mother came to school for Career Day and cut my hair in front of the class. The time when I cut my long hair into a bob, and my aunt and grandmother pestered me about it until I grew it down my back again. For every event in my life, the question was always, “What are you going to do with your hair?” Too many times I was on my way out of the house, only to be forced into my mother’s salon chair so she could iron my hair.

But when I really think about it, I am not all that unique in caring about what my hair looks like. It seems to be what is on everyone’s mind. Thanks to having a mother who did my hair growing up, I know very little about how to do it myself. Now, it tends to be that however it looks when I wake up is how it looks all day. But friends of mine wake up hours early just to curl or straighten their hair before going to school. People express themselves with their hair choices, either by cutting it in creative fashions, or not cutting it at all. People dye their hair bubblegum pink, electric blue, or midnight black to send a message. Women flood into salons every day to pretend they haven’t aged in years and dye their hair the golden blonde of their youth. In faiths around the world, women cover their hair to show modesty.

Hair is a strong influencer in the stories we hear, too. Strong female characters in books chop off their hair before going into battle. Princesses in Disney movies grow their hair long to attract a prince. Mythological characters use their hair as a weapon. Biblical characters lose their power when their hair is chopped off.

And when we think our hair doesn’t look great, it’s often the first thing we apologize for when we see someone.

“I’m having a bad hair day,” we mumble, as if drawing more attention to what everyone can obviously see will make matters better for us. And bad hair days often just seem to become bad days in general. If our hair isn’t doing well, neither are we.

When someone suddenly drastically changes their hair, it can be a desperate attempt for control during a time of trauma.

Why do we care so much about our hair? Why do we identify with it? What does it represent to us that other physical characteristics seem to lack?

Me in college when I decided to be a red head for a season

The interesting thing about hair is that we don’t just change it to reflect what we are feeling, or rather, what we want the world to perceive we are feeling. Sometimes, our hair changes to reflect what’s really going on inside of us.

For instance, when we hit puberty, our hair often changes texture. As we age, as much as we may try to fight it, our hair grays. It can also turn gray when we are going through a particularly stressful period in our lives. And sometimes, if we get sick, our hair can fall right off of our heads.

I remember the first time it happened. Eyes closed, showering, I felt a clump of it release into my palm. It wound its way around my fingers, clinging desperately to my wet skin. My breath hitched in my throat. My heart pounded in my ears as I stared at my hand in disbelief. I desperately worked at trying to untangle the hairs from my fingers. If I could dispose of the evidence, perhaps it would be as if it never happened.

But it continued to happen again and again. In the shower, as I brushed through my hair, as I cleaned out the drains in the bathroom, as I picked at my clothes, clumps of hair appeared throughout my daily life. I remember the day I ran my fingers through my hair to pull it back into a ponytail, only to freeze in shock. I stared at my reflection in the mirror in horror. There were bald spots along my reflection’s scalp.

The dreams came next. The nightmares that woke me up in a cold sweat at night. It seems silly when I think about it. Of all the important things that were happening in my life, the terrors that frightened me at night were about being bald, as if that was the worst thing that could happen.

Me on the first day of my senior year of high school

But my hair was the last thing that defined my femininity. My body had shrunk to the size of a 12-year-old boy. My skin had paled to the point that the kids at school dubbed me the “walking dead.” I no longer wore cute clothes – I was too cold all the time. Instead, I huddled in sweats that engulfed my small frame. Besides the vain attempt I made in the mornings with a hint of mascara and a swipe of lipstick, my hair was all I had. And I loved my curls. The wildness and spontaneity of them reminded me of a younger, freer me.

It was years before I finally made the cut. I dealt with my hair in a bob for a long while, resisting the urge to pull it back to reveal where my hair had thinned or completely disappeared. But the need to finally do something drastic became too strong.

So, where the obsession with hair started – in my mother’s salon chair – was also where it came to a halt. The last of my locks fell to the floor. I stared at out at myself in her mirror with a smile. I was finally free.

I stare at my reflection in the window, and my lips curve into another small smile. Sure, there are days where the doubts creep in, when I lament over my appearance. But the power to do anything about it has been taken away, and that has given me more peace in my life than when I vainly attempted to make my hair look more presentable. I am always fully me, wherever I go. I show off my bare neck with pride. This is the hair of a girl who fought hard, and is still fighting. This is the hair of a girl who is not going to give up.

So, yes, I still identify with my hair, as we all do. But it no longer represents the me that I am trying to prove to the world that I am. My hair no longer reflects the teenager I was, fighting to be seen, to be heard, to be accepted and loved by her peers. My hair no longer cares what other people think. My hair represents the strength, the perseverance, and the fight I have lived.

My hair reflects the woman I have become, and the woman I hope to one day be.

Continue Reading

10 self-care tips for the mind, body & soul

Photo by Sincerely Media on Unsplash

Hello all, I am Shayla from thedailyshayla.com and I’m so happy to be collaborating with Tyler! We both decided to share our top 5 ways to practice self-care, so when you’re done here, please be sure to check out her 5 over on my blog!

Ahh, stress! We all know what it feels like to be stressed, right? Exhaustion and the feeling of being overwhelmed are things we all go through in our day-to-day lives. I for one am no stranger to the many stresses of life and it is so important that I find ways to reduce those feelings and practice some self-care for my mind body and soul. And you should be doing the same!

Self-care literally means to take care of yourself and should be a regular habit in your daily routine. Whether it’s a cup of tea in the morning or a full on pamper session to release your worries; finding something that you enjoy and something that will take your mind off things is vital every once in a while!  

Here are my top 5 ways to practice self-care:

1. Start Your Day Off with Some “Me Time”

Photo by Timothy Barlin on Unsplash

Whether it be reading a book with a cup of coffee or squeezing in something you truly enjoy, starting your day by focusing on yourself can feel extremely gratifying. Especially as a parent, my entire day is focused around my daughter- so those few hours in the morning before she wakes are absolutely magical.

2. Get Your Fit On

Photo by Kelly Sikkema on Unsplash

f you know me or have read my blog, you’ll know that fitness is my no.1 form of self care. Getting up and keeping active is a brilliant way to care for the mind, body and soul! Now, I don’t necessarily mean you should intensely workout for an hour or more; but for some, just a simple walk in the park may be all you need to release those endorphins.

Ways I love staying active are:

Dancing the Night Away

Blast some of your favourite tunes and dance like nobody’s watching! This is such a fun way to block everything negative out and let those positive vibrations in. You are able to really enter your own world and perform like a superstar. A Serotonin boost for sure!

Simple Stretches

Doing some simple stretches after you wake up or before you go to sleep is a great way to get your blood flowing. It also benefits your body by relaxing your muscles and increasing your flexibility.

Walk & Talk

Going for an evening stroll whilst talking to a friend can be very enjoyable. Catching up with someone will relieve so much stress and add some positivity to your day. Before you know it, you’ve done several laps around the park all whilst gossiping to your heart’s content.

3. Have a Pamper Day/Night

Photo by Maddi Bazzocco on Unsplash

When I say this, I mean the whole shebang! Free up some hours during the day, or at night and use them to really pamper yourself.

This may include:

  1. A skincare routine
  2. Enjoying a cocktail or a glass of wine
  3. Painting your nails
  4. Watching a movie
  5. Having a relaxing bath

Then finish it all off with an early bed-time to give your body the rest it needs. You really can’t go wrong with that!

4. Minimise Your Schedule

Photo by Emma Matthews Digital Content Production on Unsplash

Minimising your schedule may be just what you need to minimise excessive stress. We often get overwhelmed and flustered when we have a lot to do- eventually leading to not doing anything at all. Some days, I opt not to work-out or even take breaks from completing blog activities, just to give my mind a rest and allow myself to recuperate.

It’s so important to take time out for you and to listen to your mind and body when it becomes engulfed in tasks. Also, learn to say “no” to things if your ‘plate’ is overloaded- it is okay to be selfish when it is needed.

5. Journal Your Thoughts & Plans

Photo by Jess Bailey on Unsplash

Whatever is on your mind, jot it down on some paper, everything will be easier to process then. Or even better, start a journal! Spill out your thoughts on the past, present and future and lift some of that weight off your mind.
One of my favourite things to write in my journal are several to-do lists; as I know my future self will thank me for it later! It can be fun just to plan your days ahead of time and fully clear-out your mind.

You see!? It’s as simple as that- even the smallest of things can be beneficial towards your mental health! Taking some time out to breathe and recalibrate may be just what you need when life becomes a little too much. These are just the things I like to do, but what are your favourite ways to practice self-care? Let us know in the comments below!

Continue Reading

A quick, droll reflection on my father’s witty wisdom

My dad & me doing the Jingle Bell Run in Solomons Island – one of our favorite things to do together is to go running

My father always used to repeat the Tony Robbins quote, “Repetition is the mother of skill.” Every time I did something wrong: “Repetition is the mother of skill.” Every time I started working on something new: “Repetition is the mother of skill.” Every time I did something successfully, my father told me why: “Repetition is the mother of skill.”

​Needless to say, I found this to be the most annoying phrase of words ever strung together. 

​My father knew I hated this phrase. With a smile, he’d often start it and then wait patiently, refusing to let me leave the room until I grudgingly completed it for him. 

​The most annoying thing about this phrase is that it was true. The more I practiced and repeated something, the better I got at it. Repetition truly was the best way to refine my skills. I could never bring myself to admit this to my father, but today the phrase still repeats in my head whenever I am struggling with something.

During my senior year of college, I found myself remembering the phrase as I practiced a speech for a class. It was a rather comprehensive speech, stuffed full of information in a measly three minutes. Normally, I performed my speeches without practicing. I found I was more eloquent if I knew the basic outline of my speech instead of trying to remember the exact words I wanted to say. However, I knew I wouldn’t be able to fit in all the information I wanted to say in the allotted time without rehearsing it. What amazed me was that, because of the repeated practices, it was the most articulate and powerful speech I had ever given. I received tumultuous praise from my classmates and professor, and was rewarded with a perfect score.

​Later that day, when relaying the experience to my father, I mentioned how surprised I was by how much the practices helped. I cringed immediately, hoping with bated breath that he would merely give a small assent of agreeance. 

“Well, you know,” he began, and I could hear the smile through which he spoke. I groaned internally, knowing the words that were about to come. “Repetition is the mother of skill.”

Happy Father’s Day to the man who always inspires me to work hard & pursue my dreams. I would not be where I am today without your loving support & words of wisdom, even the ones I found irksome. 😉

Continue Reading

Intimidated to inspired: How to deal with disappointment

Photo by Matthew Henry on Unsplash

It’s a tough pill to swallow. Disappointment is that empty feeling in the pit of your stomach that makes it difficult to focus on anything else. And it doesn’t just hurt when we personally experience disappointment. There’s no worse slap in the face than when someone tells you they are disappointed in you.

According to Psychology Today, disappointment is a type of sadness: “A feeling of loss, an uncomfortable space (or a painful gap) between our expectations & reality.” We can set ourselves up for disappointment when we have higher expectations for a situation or outcome than what is realistic.

According to Dr. Tara Well, an associate professor of psychology at Barnard College of Columbia University, one way to deal with disappointment before it happens is to manage these expectations. Be realistic when setting time limits to achieve your goals, & realize that, even if you achieve a desired outcome, it may not give you the happiness you desire. We are taught to associate happiness with certain things, like money or power, but often these things fail to give us the happiness we thought they would. Similarly, disappointment can come from placing too many expectations or too much responsibility for your happiness on a single person in your life. And we also face disappointment when things don’t go as planned; when things don’t fall into place the way we thought they would, especially when we worked hard to make it so, it can be disheartening.

One of the most important things you can do to avoid disappointment is to approach life in a more relaxed state. Being flexible allows you to deal with moments with acceptance & perseverance, rather than disappointment. But, that’s a rather hard thing to do. If you are naturally more anxious or perfectionistic, changing your personality is not an easy task.

So, what do you do if you’re already feeling disappointed?

If you’re feeling disappointed in yourself, speak to yourself with kindness. Talk to yourself as you would a friend. Look for the lesson in what you learned to move forward with knowledge & insight from this moment. And most importantly, have grace & forgiveness for yourself.

If you are disappointed in a person, remember to approach others with kindness as well. Think about whether the expectations you are placing on others are things you should be fulfilling for yourself. Sometimes, it is necessary to reevaluate a relationship to make sure it is beneficial for both parties – that there is an even give & take. But other times, we have to recognize our own needs, & realize that the other person is either not capable of fulfilling them, or that we did not even communicate them properly. In both of these situations, communicating with the other person & working together to define what your relationship will look like is a good next step.

And last but not least, what do you do when you encounter a disappointing situation?

I think the first instinct for a lot of us is to put our heads down & move on. I mean, there’s no point crying over spilled milk right? And in situations that cannot be changed, this may be the best route of action. Take whatever lesson you can from the situation & move on. But what about for situations where you may be able to change something? Or, perhaps, there is a better alternative that you didn’t even think of before.

Every time I’ve just “moved on” in my life after a disappointment, instead of thinking about what I could do instead, it tends to become one of those memories from years ago that pops into my head when I lie in bed & keeps me up all night. 

When I face a disappointing situation, the first thing I honestly do is cry & have a little pity party for myself. Then I brush myself off & fight it.

Is it futile? Sometimes, yes. I mean, if we’re using the spilled milk analogy, have you ever tried gather up spilled liquid off the ground? There’s absolutely no point. Clean it up, throw it out, & move on. 

But, maybe it isn’t spilled milk. Maybe it’s just a dropped piece of chocolate, & I think the five-second-rule applies. I want to know, when I lay down & get to thinking late at night that I did everything I could to get the outcome I desired. Because it’s one thing to be disappointed in a situation, but it’s an entirely different thing to be disappointed in myself. It doesn’t always work out, but it can save me from thinking back & regretting the choices that I’ve made in my life, & that’s worth the fight.

Continue Reading