10 STEPS TO SELF DISCIPLINE

Hi Princess!

Man I am just having a full freaking circle moment right now. I'm currently at home with the house to myself and I've just spent the last 2 hours cleaning, organizing, and planning...and canceling plans for tonight that I actually was SO excited for. 

[I was planning on going to FORMA in Santa Monica area with two girls that I used to work with for some BOMB ASS din din, but there were two problems...]

1.  Their menu doesn't really match up with my weight goals right now annnnd
2.    I knew that if I went, then I wouldn't get this blog post done and I already PROMISED myself that 1-2 new blog posts would be going out every week. 

So now, here I am, listening to this Spotify playlist, drinking my celcius, and jotting down notes and quotes about success and self discipline. 

Then a light bulb went off....mayyybe I should write a post about self discipline?!...GENIUS. 

Half the time when I have self discipline, I don't even think about it. Actually I would say that that happens more than half the time, which is nice. 

For example when I cancelled my plans for this evening, there were 2 people that looked at me all wide eyed when I told them why I cancelled and said "Wow, talk about self discipline", and "Holy shit I would do anything for that kind if self discipline". Hahah but I didn't even think twice about it. 

And then I really started thinking about it and realized that actually a ton of people have told me I have some kind of insane ability to discipline myself. Whether it's walking by the desserts at work and not grabbing any, or only having 1 piece of licorice instead of 12, or when I turn down a day time pool party because I have unfinished shit on my calendar.

Whatever. I gotta do what I gotta do ya know? But as I get older I'm really starting to see that this isn't as common amongst the majority of other people. 

When I think about how I developed self discipline I basically just pull out the archive of alllllll the things my parents had me do when I was growing up. 

I was in Taekwondo until I was a black belt and I played soccer into high school so from a young age I always had some kind of coach whether it was in school or at home. I think a lot of discipline came from the combination of the two. 

For example - If I was late to practice, I had to run suicides. If I forgot my jersey, there was a punishment. If I didn't want to go to practice simply because I wanted to be lazy, there was basically a big "too fucking bad" haha.

If I was hungover at a game then my punishment was playing the entire 90 minutes as left mid in 90-degree heat. (Mainly because I couldn't tell anyone I was hungover and sucked at lying...still do).

If I got a C, I was grounded. If I didn't go to work, I wasn't given money from my parents. If I forgot to take the trash out to to street I was hit with a text that the next time I forgot, the trash would be laid out in my bed haha soooo I didn't forget. ever. again. 

That one may have been a bit of a lie on my parents' end but once people start following through with consequences, you start to believe them...quick. 

And if I ever wanted anything...I had to work for it. My parents had me paying my phone bill, car payments, gas, and insurance before I moved out at 20 years old and I have never asked them to loan me money since I've moved to LA. And when I wanted to go on a $500.00 S.W.A.T. trip to Tahoe (S.W.A.T. was the BEST. If you know, you know.) when I was 16, I was allowed to go, but I had to work for the money and save up. 

The point of all of this is that I was raised knowing that I have to work for what I want, nothing will be handed to me, and If I mess up, it's my ass on the line. 

Growing up I wanted to stab someone because I had THE MOST chores out of all of my friends, was grounded the most, and worked the most haha BUT NOW, I appreciate it. Funny how that happens. 

Benefits of Being Self Disciplined:

Because I grew up the way I did, and have had the motivation to stick with what I've learned, I've noticed that my self discipline has allowed me to stay focused on my goals and actually REACH them. 

BUT even if you didn't grow up with self discipline and feel like it's something you wish you had NOW, then just know that you CAN HAVE IT NOW. It's just like anything else...whether you do it over and over again, or never do it at all, it becomes a habit...you just need to decide which habit you'll practice. 

Even for me, self discipline can be hard. Like I said earlier, most of the time it comes naturally but there's other times that I lose it therefore I understand what it's like NOT to have it, and how frustrating it can be and ultimately how big of a set back it can create. 

Having self discipline has allowed me to begin growing into the person that I want to be. It's helped me avoid everything from people, food, and parties (not to sound boring haha) at times that my goals were more important to me. Because girl believvvvve me, if I didn't have goals combined with some self discipline, I'd still be partying my ass off. 

WELP LADIES. 

It's time to PRACTICE good habits and it's time to look inward and start taking care of YOURSELF. Here's 10 steps that I think everyone should practice if they are looking to be a master at self discipline. 

10 Steps to Self Discipline 

1. Write down your goals 

I mean you have to know what you're even being self disciplined for right? When I write down my goals it HAS to be when I'm relaxed, STRESS FREE, open minded and optimistic. Or actually sometimes it could be like the polar opposite haha. If I'm really over my current circumstances then I will think of a few goals that I feel like I NEED to achieve but as far as writing them down and feeling like they're possible, I need to be in a good place. 

Either way, make a point to think about them, and write them down. I have my goals organized on a big white board in my office and I swear it makes all the difference. Also - remember to write down a goal for every area of your life. Have a "personal best" goal, a "career" goal, a "fitness" goal, and even a "family" goal. Maybe you don't contact your family enough or make enough time for them and you want to make it your goal to call them once a week. Whatever it is, write it down and this will start to improve your self discipline. 

2. Make a plan

Goals are just words until you have a plan behind them and give them MEANING. So what if you want to live by the beach? If you have no idea how you're going to do it, like not even a first step, then I'm not saying it won't happen, I'm just saying it's unlikely. Also, why wait 10 years to see if you might live by the beach when you could just make a plan and get there in a 6 months? Successful people know that in order to be successful you just need to START SOMETHING. Start small, build positive habits, and you'll be on your way to reaching your goals. 

Brian Tracy explains that when it comes to making a plan and actually executing it, we need to understand the CROWDING OUT PRINCIPLE. This means that we need to fill our days with HIGH VALUE & MEANINGFUL tasks in order to be successful as opposed to low value, busy work tasks. This way our day is "crowded" with so much meaningful work, that is blocks out time to work on small things that are not relative. 

"When it all comes down to it, nothing trumps execution." - Gary Vaynerchuk 

3. Develop the right mindset

I am obsessed with how powerful the mind is. It is so crazy to me to hear people talk about everything from a negative perspective ALL OF THE TIME. "I don't have money." "I'll never find someone so I'm just giving up on love, I'm over it". "I hate this fucking job but I have no other way of making money." "I look like shit." "I'm so ugly I don't know why anyone even talks to me."

LIKE WHAT?!?!?

I know it's not EASY to change, and it's not EASY to really go for your goals because it can be scary. The unknown is a very scary place and believe me, I get it. When I moved to LA I knew I was going to be on my own but I made it work. And even right now in my life, I am preparing myself for a HUGE change. 

And I couldn't even tell you all of the things that could go wrong because I refuse to let my focus go there. What's the point? If I want this change to happen then no matter how scared I am, I need to focus on all the GOOD that will come from it, and all the ways that I WILL be able to make it work. 

You MUST MUST MUST live in a positive mind set in order to be successful and have self discipline. 

"Your thoughts are incredibly powerful. Choose yours wisely." - Joe Dispenza 

4. Have a daily mini accomplishment

This is something that I started having all of my health coaching clients do. We all know that STARTING something is the hardest part right? We dwell on the idea of it, we feel like we REALLY want to start something but we just don't. It happens to all of us but the best thing to do in this situation and the best way to really start working on the self discipline muscle, is to have a mini accomplishment every day. 

But make it towards your goal. SO for example, if my goal is to start losing weight then I would write down "START WORKING OUT 3 DAYS A WEEK" as my goal. I might even PLAN on doing it Monday, Wednesday and Friday but then the MOTIVATION and the right mind set might be lacking. So if I just CANNOT get myself to do it, then a mini accomplishment would be to go for a 10 minute walk. Or to take the stairs everyday instead of the elevator. 

And BE PROUD OF YOURSELF for doing it. That's an accomplishment! 

If your goal is to start a blog but you've been putting it off for 10 months then have a mini accomplishment by bookmarking 5 blogs you love and make a little list that highlights the things you love about them so that you have a better idea of what you want yours to look like!

If you've been eating like shit for the last 2 months and really want to get your diet on track, start by having a smoothie for breakfast and if you don't change anything else for the rest of the day, at least you can go to bed knowing that you did something different today that put you one foot closer to your goals.

I've found that having my clients do these mini accomplishments gives them the confidence they need to do it again the next day, plus some. And then within DAYS they are miles ahead of where they were. You just need to start. 

5. Be obsessed with your "why". 

If your goal is to lose 10 pounds then your "why" may be because you're going on vacation, it may be that your family has had health issues that you want to avoid or, it may be that you just realized that you need to either lose weight or go up in your jean size, and that's just not an option for you. 

Whatever your why is, it needs to really make an impact, or you're not going to care enough to discipline yourself. 

"There is no greater gift you can give or receive than to honor your calling. It's why you were born. And how you become most truly alive." - Oprah Winfrey.

6. Get comfortable with being uncomfortable 

Man oh man. I think when I moved out of my parents house and no longer had a coach that was going to give me immediate consequences for my actions...I felt a little lost. All my friends would be going out so I would want to go, or all my friends would be eating mexican food at 2:00am so I would get some too. 

Or instead of working on anything, I would decide to go to the beach all day and then the movies knowing that I didn't have money to be spending. Things like that. So it took me a few months of play to realize that no one was going to be holding me accountable for getting my shit done. 

I had to do that for myself. So what started happening was, I had to start saying "no" to things that I really wanted to do. I realized that I didn't have time to be sitting around on my phone all day waiting for the next person to text me and invite me to do something. 

And it was kindaaa awkward?

People started telling me that I worked too much and that I needed to spend more time with friends but honestly, I didn't feel that way. 

There's so many girls I talk to that tell me that one of the biggest things that gets in the way of their goals is their social life. They don't want to miss out on the fun, or all their friends drink, etc. 

I get it! But if you want to work and accomplish your goals and your social circle gets in the way of that, then just explain to them that you have to stop going out as much and your true friends will understand. 

7. Be consistent with your motivation

I swear this makes self discipline so much easier. If your goal is to start your own business then you need to wake up every day telling yourself that you're going to start your own business, and you need to be clear about the steps you're going to take to get there. 

You can't just write it down in a cute notepad once or twice a year and expect it to happen. The more attention you give it, the faster and easier it will come. I'm a big visualization person so whenever I'm in the shower or when I'm meditating or walking, I literally ask myself "what do you want your life to look like in X amount of years". And the picture doesn't just appear quickly and perfectly...but little things start to come to mind and you start to BUILD a picture which eventually turns into like a mini film in your mind. 

BUT you have to take the time to think about it, otherwise we are just lost thinking about all the errands and work we have to do that we never even give ourselves the chance to work towards something. 

8. Be equal parts realist and optimist

This may be a good or bad thing but for me, a lot of my self discipline has come from the sad truth that at the end of the day, you can't rely on ANYONE to take care of you...or you shouldn't anyway...in my opinion. If you're waiting for a man to take care of you then that's of course your call but what if things don't work out? What if he leaves you and you didn't do anything to set yourself up to stand on your own two feet?

Not to be negative but really, I just want to honestly ask some women what their plan is. So for me, I don't expect to be taken care of which is part of the reason why I work so hard. 

With that comes optimism. I am optimistic that everything I'm working on will set me up for security and I'm optimistic that one day I won't have to work as hard but for now, I have to take care of myself, ya know?

"The biggest risk is not taking any risk ... In a world that's changing really quickly, the only strategy that is guaranteed to fail is not taking risks." —Mark Zuckerberg

9. Commit to your calendar

This is one of the best things I've ever done. Us girls looove our calendars and organizing and colored pens and shared calendars and what not BUT I feel like we write for 2 weeks and then forget about it for a few months and then start using it again later right? Haha. 

Having a calendar with set days to do things is HUGE if you stick to it. It's one of the best ways to practice self discipline. 

10. Truly understand the alternative. 

When I think of people that are self disciplined, I think it's fair to say that they know that if they DON'T follow through with what they need to do, the consequences will come in the way they feel, the way they live, or the look. 

So be honest with yourself about what would happen if you DIDN'T start accomplishing your goals. Does that mean that you'll be at a job you hate for 5 more years? Does it mean that you'll never lose the weight you've been wanting to get off? Does it mean you'll never know your full potential? For me - I know that if I don't work on being my best self, then I can't give my best to others and that's not an option for me. 

I want to be someone who is happy and full of life everyday and recognizes that everyday is a gift and that we need to enjoy the ride. BUT if I lose sight of myself or feel like I'm not appreciating each day, then I can't be that person. 

Ugh, I could talk about this for forever but to be honest, I gotta go get my brows done haha. 

I hope you guys have an AMAZING day!

X

SLEEPING TIPS FOR STUDENTS AND WOMEN WHO ARE BUSY AF.

I meaaaaaaan, if you follow me on Instagram then you ALREADY KNOOOOOW DOE that my schedule can be so fucking haywire that it's just laughable.

Personally, I love being busy and feeling productive but when it's not up to you if that schedule lasts for days or even WEEKS on end, that's when things can become frustrating and make you feel like you're ready to just give up on everything haha.

One of my readers asked me for advice on this the other day and I just felt like I needed to turn it into it's own blog because I'm sure there's plennnnty of you out there who are over worked, then not exercising because your tired, then eating shitty because you're not exercising, then not sleeping because your not eating well or exercising. Then trying to wake up after only a few hours of shitty sleep and do it all over again, but on even less energy than the day before. 

Here's the thing, it's kinda weird.

BUT

Because I know that this down ward spiral can happen FAST, It's almost like I know I seriously need to treat my body like a machine and I need to be in control of my mind so I sorta feel like the busier I get, the healthier I get. IF it's a reasonable amount of busyness of course...if it's just like back to back for weeks on end, then obviously that just sucks and at that point I just do my best not to complain about it. 

SO a few weeks ago my life looked like this: 

- 5:30am // Wake up

- 7:00am // Train

- 8:00am // School

- 1:00pm // Leave School 

- 2:00pm // Lunch, Meal Prep

- 3:00 pm // 1 Hour Health Coaching Call 

- 4:00 - 4:45pm // Get ready for Work

- 5:30pm // Work

- Midnight - 1:30am // Get Home from Work

- 1:30 or 2:00am // Start getting ready for bed, set alarm for 5:30 or 6:00 am

UMMMM YEAH, FUCKING BLOW MY FACE OFF. 

I did this for 3 weeks and was 1. IMPRESSED WITH HOW MUCH ENERGY I STILL HAD FOR THE FIRST 2 WEEKS, and 2. I REALIZED I NEED TO QUIT MY JOB LOL. (Not quite there yet though).

---

SO here's all my tips that you NEED TO DO if you are busy and either not sleeping well or if you're finding that you have really low energy throughout the day. 

I know that all of these things played a huge role in me actually being able to work as much as I did while still feeling like those few hours of sleep that I was getting were AMAZING. 

---

1. WORK OUT IN THE AFTERNOON

For me, this worked wonders. I would go to school and be SO sleepy and then I would force myself to workout around noon. 

When I walked out of that gym, I was always sooo energized and proud of myself and it honestly made me forget about the morning and how little of sleep I had gotten. I would feel good for hours afterwards and I believe that getting in this workout made me sleep better at night so it's a win win winnn all around. 

Believe me - 90% of the time I DID NOT feel like exercising but I'm telling you, it was one the biggest factors that kept me energized during my busy schedule. 

2. DRINK AT LEAST 1/2 YOUR BODY WEIGHT IN OUNCES DURING THE DAY. 

Drinking water throughout the day was another key component to having energy and avoiding headaches. It also reduced my cravings and kept my appetite in check. So often when we're sleepy, our bodies will automatically start craving sugar for a quick energy source BUT If you're staying up on your water during the day, I think you're less likely to reach for the sugar or sweets. 

(I recommend buying a 32-ounce water bottle and shooting to drink it at least 2-3 times a day! I found this one online and it's super similar to the one I use everyday!)

3. DON'T BRING STRESS TO BED WITH YOU. 

One thing that I noticed that helped a lot was just RELAXING as much as possible on my way home from work and not stressing about the following day or giving any attention to how little of sleep I was about to get. 

I would do my best to just enjoy the ride home and not rush into bed and I feel like this really helped me fall asleep faster and sleep better. 

I used to always race home, get changed really quick, wash my face and brush my teeth even faster then I felt like I wouldn't exhale until I was crawling into bed.

We want our bed to be a place of CALM energy, not stressful so it's important to wind down BEFORE you're getting in bed for the night. 

4. NIGHT TIME ROUTINE

Okay this is important because if you do a nightly routine, then your body will start to understand that 5-15 minutes after the nightly routine, you'll be getting into bed! So it will start to shut down, lower cortisol, slow the breath and relax the body. Remember, even if you're feeling like you're in a rush to get to bed, try to RELAX during this, I swear it makes all the difference. 

Lately my night time routine has consisted of allll Beauty By Dr Kay Products. My skin has literally never been so clear which is why I've just been trying all of her products. I use her glycolic acid cleanser and night cream every night to exfoliate and moisturize, BUT lately I've been applying her vitamin C and Hydration serum to my face once before bed and once in the morning and I've definitely noticed a change in my dry skin!

Find what works for you but if you're looking for something new and effective, consider checking out Dr Kay! I promise you will love!

5. SLEEP MASK, AROMATHERAPY AND MEDITATION

This is the last little piece of making sure that you fall asleep fast and having a solid night of sleep. First, I rub some "sleep well" oil by Saje on my temples, throat, jaw, and the bottoms of my feet...then I add a few drops to my oil diffuser and turn that on. 

Then I make sure I'm wearing something comfy to sleep that doesn't have too much fabric, strings, hoods, pockets or zippers so that nothing bothers me while I'm sleeping. (You know when you wake up in the middle of the night because your shirt feels like it wrapped around you body 980 times over night? Yeah, we don't want that...)

Then I grab my sleep mask, and turn on whatever sleep time meditation by the Honest Guys that sounds good (typically I choose one that's about 30 minutes long), then it's lights off, eye mask down, and timmmme for bed. 

How cute is this one?! Click to be redirected to check out. 

I LITERALLY have never made it through a 30 minute video. I honestly think that if I we're to do what I used to do which was jump into bed all rushed and stressed out, that it would take me forever to fall asleep.

But because by the time I turn the meditation on, I've already been relaxed for about 30 minutes so it makes falling asleep MUCH easier. 

2018 PLANNING: HOW I ORGANIZED EVVVERYTHING.

Hi ! So if you follow me on instagram, a lot of you already know that I spent this last Sunday locked in a hotel room by the beach, sorting, organizing and planning for this year.

I know a lot of you are huge organizing freaks like me so I wanted to show you some of the things I worked on, list some of the questions I asked myself, and how I organized. 

Obviously I'm a blogger and a health coach so my templates might look different than something you might want to use but the questions can help anyone and there's like a million templates that you can download from pinterest! (That's where I got mine!)

Okay - so before you start this - I highly suggest prepping yourself as much as possible.

Like I said, I got a hotel room to myself for the day to get away from any distraction. LOL, you don't need to do all that if you don't want to but at least get yourself ready with a free day where you can put your phone on do not disturb and FOCUS. 

Get your calendars, planners, highlighters, post it's and whatever else makes you feel like your really about to make some moves. 

I would block like 5 hours to do all of this, and of course plan on taking a lunch break and walking around because it's not great for you to be sitting that whole time. 

I brought Print Outs of:

• Monthly goals
• Yearly Goals
• Monthly metrics
• Weekly posting schedule
• Monthly posting schedule

This way I could PLAN what I wanted to accomplish this year, then figure out when EXACTLY I would like to accomplish each thing, and then I put it on my calendar to see if it made sense. I needed to make sure there was enough time in between each new goal to prepare and execute each one properly.  

BUT I couldn't even do this until I sat down and answered a series of questions.

So, START HERE:

Get a pen and paper, some high lighters and post it notes if you want and answer the following questions.

1. What would you do this year if you knew you could not fail?? What would you just LOVE to accomplish? What would a insanely successful year look like for you?

2. What will you promise to differently this year? What was something you did last year that just didn't make you happy or proud or move you in the direction of accomplishing your goals that you are just going to QUIT doing this year?

3. THE NUMBER. How much money do you want to make this year?? BELIEVE IN YOURSELF. 

4. (bloggers, business owners, entrepreneurs) What did your metrics look like this year? How many email subscribers did you gain? What was your click through rate? What were your top 5 most popular posts/newsletters/blogs. What newsletters got the least click rate? What was your biggest money maker? What got you the most leads? How much did you make this year?

5. Write down all your current metrics so that every 3 months you can track your progress. (instagram, pinterest, twitter, facebook, email subscribers, youtube, etc).

6. List alllll the ways that you plan on making money this year. Adjust your services and numbers until it matches the amount of money that you said you wanted to make this year. Write down all the ways you would promote each thing that you plan on making money on. 

OKAY. STEP TWO. 

Now start adding the launch date for each thing to your calendar and then schedule the days that you will work on each thing as well as when you will promote it. This is why you need to give yourself more time than you think in between each new project because it will take time to create it and promote it.

At one point I asked myself what I REALLY enjoyed working on this year vs. what i HATED working on this year. The pink was what I realized I loved and the blue was what I didn't like so much (haha not too much!) and then the yellow was words that described the common themes of what I loved working on. So it came down to ENGAGING, COLLABORATING, CREATING AND well, MAKING MONEY!

Okay so now you can see why this took me like all day haha. It was SO worth it though. We don't ask ourselves these questions often enough. It's really hard to move forward at the rate we would all like to when we don't have a plan. 

It honestly took me some time to think about the answers to some of these questions which is funny because it's MY LIFE, you would think that I would know but the truth is, if you never take the time to think about it then you will never know. 

If you do this please take pics and tag me on insta!! I looove seeing you guys get to work and be badass. 

X

HOW TO QUICKLY GET BACK ON TRACK POST VACA

I feel like there are two very different ways that life can go when you get home from vacation. 

One way - you pretend that you're still on vaca and you end up diving into a harsh 2 week food and alch bender. 

Second way - You get your shit together. FAST. 

Those are the only options haha. 

If you are wanting to handle life the second way, then you have to dive in head first and just tackle it. I think that the more exceptions you give yourself on that first morning back, the more you'll slip. You can't really say...

"Okay I'm going to continue to eat muffins and champagne for breakfast but I'll try to do go through my emails.." 

NO. You're home. Work starts in 24 hours, and you need to get back on your game.

Here's what I did on my first day back from my latest Cabo trip to make sure that the recent routine of wine during the day and tacos for lunch, snacks, and dinner came to an immediate HAULT. Also - how I got my skin and digestion back to normal asap. 

+ START OF DAY +

Wake up early if you can. First things first. SKIN. Exfoliate and cleanse and then slap a mask on that face of yours to help brighten it up!

Spirulina improves sagging, tired looking skin leaving your skin looking more radiant and youthful. 

GLOWING was the first thing that came to my mind after I used the mask 2 times. It doesn't smell the best but it's fucking algae what do you expect. I think it's the best thing you can put on your face considering it is the more nutrient dense food on the planet. So start with this or your favorite go to mask and leave it on for 15 minutes if you can. 

While that sits, make yourself some warm lemon water to sip on before you eat or drink ANYTHING else. This will help with digestion immediately.

Then have some fruit for breakfast.

My go-to's are a grapefruit and a pear because the grapefruit is a natural fat burner and the pear is uhmazing for digestion! I did a whole blog on why pears are my new skinny secret, here. 

+ MID MORNING +

Do a somewhat mellow workout like yoga or pilates because it's important for you to stretch and sweat after a day of traveling.

After that, hit the grocery store with lunch, snacks and dinner in mind. If you wanna go hard like me, I tell myself "no dairy, no soy, no gluten, no sugar". I mean, I feel like I just had an overload of that on vaca ya know? So I want to shock my body with as many healthy fruits and veggies as I can when I get back.

This also helps fight off any sickness that might try to catch up with you after all that traveling. 

I just got home two night ago so when I went to the grocery store yesterday I grabbed some fruit, a bag of arugula, avocados, pumpkin seeds, beets (the packaged ready to eat ones), bell peppers and brussels sprouts. 

I cooked the everything really quick, more like heated everything up, in some coconut oil, threw it on the arugula, tossed in some pumpkin seeds and then did a quick homemade dressing.

I did:

• 1 Large TBSP tahini
• 1 TSP Apple Cider Vinegar
• 1 Clove Garlic
• 1/2 a Lemon
• 1/2 Cup Olive OIl
• Sea Salt and Pepper

Then wallah! All done. Big homemade rainbow salad packed with veggies for lunch. 

+ AFTERNOON +

About 20 minutes after lunch, drink 1 serving of a detox tea or my new fav, this cleanse and detox powder from MRM. (If you want 40% off, use my code CHELSEY at checkout.) I think it ends up being like 15 bucks? It's a game changer, I also talked about it in my other blog, 6 SUUUPER EASY WAYS I STAY FIT ON VACA.

Then - organize your week. 

Take the next hour or two to go through the e-mails you got while you were on vaca and put things into your calendar, respond to people that you said you would get back to, send invoices, do your thing. Just get it set up as much as possible so that you're caught up. 

PS: You're probably going to want to take a nap at this point but do your best to skip a nap and if anything just go to bed early. 

+ EVENING +

Focus on having a healthy and light dinner then getting to bed at time that's going to give you at least 8 hours of sleep. I'm sure you need to catch up on it! For example, for dinner last night I had a caesar salad and a butter nut squash soup followed by one more serving of the MRM cleanse and detox powder then was knocked out by 9:30pm. You can also plan on having something like this recipe that's a fall favorite of mine from last year! I'm actually obsessed with it!

Today I feel AMAZING. I was at pilates by 7:00am and bought more healthy food today including a bone broth soup which has an insane amount of benefits, but that's for another blog :)

X

Let me know if you have any questions or need any other advise :)

6 SUUUUPER EASY WAYS I STAY FIT ON VACA

Hi Beauties!!

I just got back home from cabo and literally feel like I'm sort of old AF, lol. 

Ugh. I was like one of those old people that didn't feel like they could even relax on vaca until day 3 out of a 4 day trip. I was checking emails after 2 days and felt like I hadn't looked through my inbox for at least a year and was having a hard time keeping my eyes open. 

But you guys know from following me on insta that I have been ON THE MUTHA FUGGIN GOOOOOOOO.

My life got really insane there for a few months while I took on a second job at Orange Theory (quit after two months because shit was so hectic), continued working nights at the lounge I cocktail at, plus going to school and taking on new clients for Health Coaching.

So it was safe to say I NEEDED vaca. 

Here's the thing with vaca's though. If you're busy like me, you realize that you go 1000 miles an hour to a dead STOP. And that includes your BOD. Working out? NAH, thanks though. Margaritas by the pool? Make that 5. Chips and salsa and warm tortillas dipped in quesso for no god damn reason. You betcccha. 

Even though it took me a few days to TOTALLLLLY relax, I still told myself that no matter what, I was going to enjoy this trip, because I knew I needed it. I wanted to enjoy the lounging, the wine by 10:00am, the whole bag of salt and vinegar chips to myself, and the goats cheese pizza, followed by a poptart...I wanted it ALL.

But at the same time, I didn't want to hate my life when I got back home.

I'm one of those people that will legit grow cankles on the airplane if I'm not drowning in hydration so you can imagine how I look when I finish 3/4 a bottle of white wine and snack on salty foods all week....

So without putting in much effort, I was able to enjoy myself but also not turn into a blimp with these 6 tips:

1. EAT SLOW

I've talked about this before. Have you ever noticed that everyone in places like France and Italy and Spain...is thin? It's partially because the have incorporated LEISURE into their meal times. 

They don't sit half their ass on a stool and swallow a 6 inch sandwich and get on with their day. They kick their shoes off, sit back, and RELAX. This allows them to EAT SLOW which helps IMMENSELY with their digestion. It also helps their body signal to them when they are full (this is a huge topic that I go more in depth on with all of my 1 on 1 clients!) 

So take advantage of being on vaca and sit back and just chill the ef out for a second. You can eat shit food but if you eat it SLOW, it will do your digestion more good than if you had scarfed down something healthy. 

2. WALK AROUND

I remember when I went to Thailand with my now boyfriend but we had kind of just started talking so I was imagining myself after 2 weeks of eating whatever and not working out and it was giving me reaaal anxiety. 

BUT sure enough, we got home and I actually weighed LESS than I did when we went. We walked every single day for hours as we looked at the city and explored. I didn't even realize how much we were walking but it definitely paid off. 

Walking is an excellent exercise specifically for FAT BURN. It has the ability to dip into fat reserves and burn stored fat. HEELLOOOO RESULTS, GOODBYYYE ENCHILADA I HAD FOR LUNCH!

3. BRING SNACKS TO THE AIRPORT:

You've heard this a thousand times but it's legit. I feel like airports have been better (in some places) about offering healthier options but they still charge like 800 dollars for some almonds. WE LITERALLY bought some dried apricots at the airport in Cabo when we landed and there was 4 APRICOTS IN THE BAG. FOUR. 

FOUUUUURRRRR. 

I was so annoyed lol. 

So bring your own snacks just to have with you on the plane in case you get hungry so that you're not forced to eat peanuts and pretzels for however many hours. 

4. DRINK A LOT OF WATER

Luckily this was easy for me on this last trip because it was pretty warm out but hydrating is CRUCIAL. Not only will it help your skin looking fresh and your eyes clear but it's going to help A LOT with your digestion. Because we've all been bloated AF on vaca so we know how things go if digestion isn't running properly..

It will also help you avoid hangovers, and curb your appetite. 

5. DO FUN ACTIVITIES OUTSIDE

This is the other nice thing about vaca - you have TIME to actually do shit, lol. Go play volleyball, ride a jetski, go swimming in the ocean, go fishing, or even hit the hotels gym! It's a good way to sweat and check out your surroundings.

6. USE THIS DETOX AND CLEANSE POWDER

This was my savior on this last trip. MRM-USA is a company I loooove for their plant based proteins and superfoods like maca root and spirulina. 

Recently they came out with some new products, one being this cleanse and detox powder. (Get promo code below). It's an alll natural powder that actually tastes BOMB that is a game changer when it comes to bloating and digestion. Sometimes on vaca for some reason my digestion just turns off. 

I have no idea why. I can't help it. Next thing you know it's like 3 days later and I look 7 months pregnant. I mixed this powder with some cold water a few times after lunch and every night before bed and amazingly had a pretty flat stomach for the trip. 

LIFE SAVERRR.

If you purchase it make sure you use my code CHELSEY at check out so that you get 40% off!!

I highly recommend it!

Let me know in the comments if you have any other super easy tips to stay fit on vaca! Coming up next is 'How to QUICKLY get back on track AFTER vaca!'

See you there :)

XXX

HOW I'M FEELING AFTER 10 ORANGE THEORY CLASSES

I've done everything from Class Pass to LA fitness to Kayla Itsine's BBG program and I must say...I've finally found the thing that REALLY works for me. 

I have been raving about this studio to you guys on my Snapchat and Instagram stories and after a few classes I started getting a lot of questions SO I wanted to give you a summary of EVERRYYTHING that is going on with what they call "OTF".

I've been asked things like:

• Are the classes too hard? I'm nervous to try. 
• Do you have any weights or is it all cardio?
• Why do you like it so much?
• How much is it?
• Is it worth it?
• Do you feel like it's really helping??

All valid questions. 

So let's start with WHY I wanted to go. 

I knew it was like a group class/bootcamp style of workout and I knew that I needed something that was going to get me to do more cardio. 

Before OTF I would run outside which would hurt my knees, run on the tread for 10 mins before I would convince myself to walk, or do Kayla Itsine's BBG HIIT workout which was great but still only 30 minutes and I just knew I was ready for something more. 

---

"’m celebrating every step!!! It’s been two weeks of my rest cleanse and man I already feel like a new woman. I’m learning what my body loves and hates and how to keep my stomach tight while still eating foods that I love. " - Bianca.

---

I had also tried class pass which I mentioned earlier which was great UNTIL they raised their prices dramatically and reduced the amount of classes you were allowed to attend per month. 

I felt like it was too expensive so I quit doing that and just tried to force myself to run more. 

---

WHAT TO EXPECT AT YOUR FIRST CLASS + SPLAT POINTS

You have to make an appointment the first time you go. You get to class about 30 minutes early so that a member of the staff can let you know what to expect and how everything works. 

This was where I really learned what Orange Theory actually means and the theory behind their studio. 

During your first class, the studio lets you borrow a heart rate monitor that straps around you just beneath your bra strap (after the first class you need to either buy the monitor from the studio OR get an unlimited membership which includes the monitor). 

Once it's on, it syncs up with the studio and places your name on multiple screens within the studio. Depending on your heart rate, the box that has your name in it will be a certain color SO basically just walking into class - doing nothing - it will by grey. 

Blue zone - Warming up

Green zone - Fat burning

Orange zone - Uncomfortable

Red zone - MAX heart rate

The box with your name on the screen also displays how many calories you are burning, what your heart rate is, and something called SPLAT POINTS

SPLAT POINTS = THE ORANGE THEORY 

While you're working out, the heart rate monitor is counting every second but it's ESPECIALLY paying attention to the seconds that you spend in that uncomfortable ORANGE ZONE. This is when your heart rate is between 84 and 91 % of your max heart rate. 

Whether you're there for 10 seconds or 2 minutes, the screen keeps track and each minute is considered a SPLAT POINT. 

Orange Theory says that you need to get at least 12 splat points (aka 12 minutes) by the end of class in order to continue burning extra calories for the next 24-36 hours!

This is SO motivating to see during class because there's so many times that the instructor will say to PUSH yourself meaning get to the ORANGE zone and I'll feel like I'm working hard but the screen says I'm only in fat burning mode.

It allows you to know that YOU CAN push yourself harder, and I've noticed that because of their system, I have been. 

---

"I cannot thank Chelsey enough for this cleanse! I was in a place where I was feeling incredibly tired, bloated, and I was frustrated with the way I looked. With this program I ate healthy for 3 weeks without even feeling like I was trying very hard. The food was amazing and super simple to make and there are some things that I now use daily that I learned from the cleanse. " - Madison.

---

WHAT IS THE WORKOUT LIKE?

When you walk into class the front desk will ask you if you want to start on the ROW machine or a treadmill. 

I ALWAYS chose row if I can but that's just my preference. 

If you start out on the row machine then you will spend the next 25 minutes alternating between the row machine and the weight room. 

The BEST PART?!

It changes EVERY SINGLE DAY. So I never know what to expect when I'm walking in which I also love. Sometimes in the weight room we'll focus more on strength so they advice you to pick up heavier weights and sometimes we'll focus on power or endurance. 

It's always changing. 

If you start on the treadmill then you will spend the first 25 minutes of class on the treadmill while the instructor tells you to change the incline and speed. 

After the first 25 minutes of class, the two groups switch and you complete the other portion!

---

WHAT I HAVE NOTICED AFTER 10 CLASSES

EEEEKKKKKK!!!!

RESULTS!!!! RESULTS. RESULTS. RESULTS. 

Finally. Some ACTUAL results that I can actually see and that other people can actually see. 

Back muscles, calf muscles (without flexing), abs (even after eating), increased energy, bigger appetite...just all the goodness. 

Also, I've noticed that I'm for sure getting stronger and my endurance is getting better. 

For the first few classes, I would be in the orange zone at a speed of 7.0 on the tread. Now I have to put it 10 notches up to an 8.0 in order to be in the orange zone!

It's actual proof that I'm getting better and it is SO motivating. 

My MAX heart rate speed on the tread has also gone up from a 10.0 to an 11.3. 

ALSO at the end of each class you will get an e-mail of your progress report. It looks like this:

This tells me that I burned about 615 calories.

My average heart rate was 161, which is 79% of my max heart rate. 

AND THEN take a look at the numbers above each color. 

That is the amount of minutes I spent in each heart rate zone. This is why my splat points # is the same number over my Orange block + the number over my red block. 

(MAX heart rate is still kinda hard for me to hold for a while!!)

But compared to my first class, when I could only hold the Orange Zone for 11 minutes, I'm doing much better! 

I've completed my 10 classes over the course of about 3 weeks so I'm going 3-4 times a week. SO Less than a month and this is how I'm improving!

---

How much is it?

I decided to go with the unlimited membership which was 159 online but once I got to the studio I found out it was actually 189.00.

EXPENSIVE I KNOW. 

Other options are:

Basic (4 classes a month) = $60.00/month

Elite (8 classes a month) = $99.00/month

OR

$12.00 classes a class.

BUT.

Here's the thing. For me, I loooove fitness, and it's like my job. Because of this I've also looked at a million other studios like spin and boxing and the prices these days (especially in LA) for any studio are about $150.00 for an unlimited membership. 

But with most studios you're just getting a 1 hour workout with the same routine and the same music and no additional benefits. 

With Orange Theory, you're getting something new every day, fun loud music, and an actual SCIENCE behind what you're doing. You're also getting results and the energy you have for the rest of the day is insane. 

Before I was working out like this I felt like I was going a pretty good job working out so I would eat whatever and get SO frustrated that I couldn't have one cheat meal or one beer without looking bloated instantly. 

Now that I'm burning more calories in class plus an additional amount of calories from a workout for 1-2 days AFTER class, I'm noticing that I can eat the way I want to (clean with some lifestyle cheats haha) and feel totally fine. 

If you have any questions or comments please leave them below!

Also, if you want more tips for getting fit, check out this post on everything you need to know about intermittent fasting.

PS: Debating if you should try the 2 week reset cleanse? Head here to read what other girls are saying about it!

XX

STRESS EFFING SUCKS.

I sat here for a few minutes trying to think of a better title for this but sometimes it's best to keep it short and to the point. 

I woke up today realizing JUST NOW that I let stress win for the last three days. 

GROSS RIGHT?!

I feel like I am someone who is very aware. I'm always in tune with how I'm feeling whether it be physically, mentally or emotionally. 

(Unless I'm getting ready to start my period then there's like one day of complete mood swings and emotions that doesn't really even get a second thought until like a week later).

But for some reason, over these last three days I HAVE BEEN DRAINED. 

It was insane you guys, and I'm just so happy that I woke up today feeling like a new person. but i hadn't been drinking or staying up late, I'm not sick, (I'm not pregnant for those of you who might be considering that haha), I didn't have anything super crazy happen, and I'm not starting my period. 

I WAS JUST EXHAUSTED. I was drained, tired, unmotivated, sad?, annoyed, pissy, and just wanted to sleep, BUT I COULDN'T EVEN DO THAT. 

I went to go take a nap twice and just hit the point of ultimate relaxation but didn't actually fall asleep. 

Then I was getting even more annoyed at myself for being SO USELESS because I KNOW how much shit I need to get done. 

It was a roller coaster of emotions to say the least and I didn't know when it was going to end which was the worst part. I had to have 2 glasses of wine when I got home from work last night just to CHILL. 

Anyway - I woke up this morning and told myself to PAUSE. 

NO PLANS. 

NO RUSHING OUT THE DOOR like I do EVERY MORNING. 

NO LISTS. 

NO EXPECTATIONS. 

Every single day I wake up and LITERALLY start thinking of my to-do list before I even open my eyes. Then I open up my phone and start looking at class schedules and look for the next available. 

I'll rush out to a class then hit up a coffee shop and do computer work for 2-3 hours (e-mails, blog work, planning, collaborations etc). And then my day goes on from there until I get ready for work at night. 

Usually this is fine for me but it was almost like everything kind of caught up to me the other day and instead of listening to my body, I kept trying to push forward. 

Then by noon when I would be getting home from working out and running errands, I would be EXHAUSTED. 

I think what was also happening is that thing where you know you have like 38 million things to do and it's so overwhelming that you can't even begin. 

I knew I needed to relax and reset so I handled this morning a little bit, okay A LOT differently. 

I got up and cleaned up the house a little bit and anytime that my mind started thinking of the things I need to do or the person I need to get back to, I just took a deep breath and said "later." 

I don't know where that came from but it seemed to get my mind off things. I don't have any idea when later even is but I know it's not NOW. 

Then I got my lavender essential oils going, lit some candles, made a coconut bullet proof latte, opened a window and turned on some morning music. 

AHHHHHHHHHHH. SO HAPPY. 

And then I knew that to really have closure to that fucking stress manic mode, I needed to write about it. 

I've been so distracted with other parts of ChelseyRoseHealth that I haven't even been doing as much writing which is the one thing I love the most. 

I don't even know what I'm going to do after I finish this, and that makes me feel AMAZING. 

Right now I think it's important to focus on one thing at a time and FINISH it before moving on to the next thing. 

If you guys have any other tips for me please leave them below! I would love to know what you guy's do in times of stress!!

XX Love you guys!! 

PS: Join the ROSELAND discussion group on facebook here :

DON'T BE AN ASSHOLE

Nothing like a friendly reminder on a Monday morning. 

Surprisingly, I woke up today thinking about why assholes, are assholes, you know? Totally normal. 

I've mentioned this before but I am someone who is very interested in why people are the way they are. I was going to go to school for psychology but then realized I didn't really want to pay for it haha. 

I work at a place in Beverly Hills where pretty much every other 10th person is rude or nasty towards me, for no reason. 

I was pulling into my driveway yesterday morning waiting for the gate to open and a woman in her like THIRTIES walked around my car and flipped me off. Haha, I gave her a thumbs up. 

Then a few days before that I was at Trader Joe's at like 8 in the morning, tired af, and put my groceries on the belt and was just waiting. Then some guy comes up behind me and throws all of this groceries onto the belt and grabs one of those divider things and say's to me, "is it really that fucking hard to just put this here?!"

I could barely even see, I had been awake for a total of like 15 minutes and this guy was putting this in my ear. 

I just looked at him and turned back around. 

I feel like I pretty much have no patience and all the patience in the world for assholes, you know? 

I don't react to them because I know they're not really angry at me, but I also don't entertain them. 

OH - this story is good too. 

So a few weeks ago I was at the lounge that I work at and we we're completely stacked, there was no where to sit except for one table that was reserved - which obviously means no one can sit there unless you're the person that reserved the table. Welcome to the rules of 2017. 

So this couple comes in and they ask me if they can sit at the table with the reserve sign on it because there's no where else for them to sit. 

I said " noo I'm so sorry this table is actually reserved..." 

The man looks at me, rolls his eyes and starts walking away. The woman gets frustrated, STARTS, to walk away, and then comes back up to me and says "Do you KNOW who he is??!!?"

I said, Nope. 

Then she rolled her eyes and walked out. 

I kind of wanted to tell her that maybe she should make a reservation next time, but also just didn't really care that much. 

Here's the thing though - I feel like we've all been guilty of this. We have things going on in our own lives and we somehow someway take it out on an innocent bystander. We might be a little snappier or a little more quiet. 

Personally, I'm BEYOND over people in LA making their first question be "So, what do you do?" IT'S SO ANNOYING TO ME. I get asked this question probably 10 times a week and I used to always tell people what I doooo and why and when and blah blah blah. 

But lately I've had enough and I noticed that I've kind of been snapping. One time someone asked me what I do (and Im talking about stranger you guys, not like someone I'm trying to get to know) and I told them that I just live. I just do my thing. And a couple minutes later he goes, but you never told me what your primary source of income is...

WHAT?

THEN some random person came up to me the other day and said "Hey, what's up? So what do you do? And I flat out told him I hate that question.

Then I thought to myself later that that was kind of an asshole thing to say. It wasn't that he did anything wrong, I was just over being asked the same question 5 billion times. 

I think it's important for us to remember that if you're angry or upset about something or with someone, to make sure that you aren't taking it out on anyone else. 

It's not fair to the person that you're being rude to and it's counter productive. 

Also - a lot of the time I feel like people are just unhappy with themselves and it's not that they're necessarily having a bad day or angry with anyone else. But somehow you get in their way in a driveway and suddenly your satan. 

Don't be an asshole. And if someone decides to be one towards you, ignore them. They're not mad at you. You didn't do anything. It's their own problem and you getting mad is only going to feed the flame higher. 

This basically just starts a tornado of bad energy, flying emotions, and negative vibes. 

Don't be afraid to make light of the situation or show the other person that they're the only one that's angry...and for no reason. 

For example, when someone points their finger in my face at work (looovee it) or yells at me, I just smile and widen my eyes like I'm staring at a toddler sort of. Or I just kind of laugh and ask them if they're done, orrrr I just ignore them.

I don't think that's being rude I just think that it's not worth it to bring my vibe down just because someone wants to take their anger out on me. 

So that's all. Just don't be an ass, and don't let the assholes dampen your mood. Stay up.

XX

5 PODCASTS THAT I'M LOVING RIGHT NOW

I think I'm getting to that age where I'd rather drive or do house work while listening to a podcast instead of blasting music. 

For me it's just such an EASY way to learn about new people and discover new things. I've found so many new people and blogs that inspire me to be a better version of myself and a lot of the time I also get inspired for the blog. 

It helps me think of new ideas, see new perspectives and depending on which one I'm listening to, it also gives me a good laugh, which I love. 

I've been wanting to do this post for a while now because I think it's a post that I wish I would have had! Ha! Unless you know of a specific person who is doing a specific podcast, it can be kind of hard to find one that you like. 

I spent a lot of time googling and scrolling the "trending" page on itunes to see if there were ever any new podcasts I wanted to listen to so after a while I was able to build up a pretty fun little library if you will with lots of goodness. 

Okay so - 

5 PODCASTS THAT I'M LOVING RIGHT NOW

1. THE BITCH BIBLE - JACKIE SCHIMMEL

This bitccccch. CRACKS. ME. UP. When I think of the Bitch bible I think lots of Real Housewives, Vanderpump Rules and The Bachelor recaps. I think a lot of swear words, mindlessly smart, witty, realness from a petite blonde who is adamant about reminding us that she's also Jewish. 

This is the podcast I listen to when I want a good laugh and an easy listen. 

2. THE SKINNY CONFIDENTIAL HIM AND HER PODCAST - LAURYN EVARTS

I love listening to this one because here you get a little bit of everything. Lauryn is a well known health and lifestyle blogger who has branding down to a T. She always has the best tips on new wellness products, beauty tips, health tips + she can't help but SLAY when it comes to style, traveling, and being REAL. Her husband is the man behind the podcast which I like because sometimes it can get a little boring listening to one voice throughout an entire podcast. 

He offers a second opinion, a different perspective and lots of business tips. 

I like to listen to this podcast when I need a laugh, a new wellness or beauty secret, and some inspiration to just KILL IT.

3. THE LIVELY SHOW - JESS LIVELY 

This is one of those podcasts that I found after doing some research online. I forget what I was looking for but I remember being excited that The Lively Show was what I found. First of all she's so cute and second of all, her podcast is all about uplifting, inspiring, and adding intention to your every day life. 

She interviews women with really amazing inspirational stories whether it's getting through endometriosis with a plant based diet or losing over 100 pounds and talking about the trials and tribulations of their journey. 

I listen to this podcast when I want to be inspired or open my mind to a new way of thinking. 

* Because of The Lively Show I was able to find this next Podcast!

4. ONE PART PODCAST - JESSICA MURNANE

I just started listening to this podcast thanks to The Lively Show's interview of Jessica and how she battled endometriosis. She basically went from eating Lean Cuisine's to Endometriosis + lot's of surgery's to finding a cheap website that said diet may have something to do with it all. 

She got her diet together then created her website 'One Part Plant' and has branched off into so many things from there. 

One being her Podcast where she interviews people in music, fashion, food, and design. 

I listen to this Podcast to learn about new people and see how their story motivates me. 

5. LOVE, LUST AND LAUGHTER 

This podcast is alllll about love, sex, and relationships. It's interesting to listen to all the different professionals that are on the show and hear what they have to say about 'what makes a marriage work', 'how your diet effects you sex life' and 'how to keep a relationship fun.'

I listen to this for fun and because I love understanding why people do the things they do. I think that in a relationship if you can understand your partner and know why they are the way they are, it could help avoid conflict.

If you guys have any other podcasts that you recommend please please please leave them in a comment below!

XX

QUESTIONS I ASK MYSELF AT THE START OF EVERY NEW YEAR

Anyone else here a fan of Tony Robbins? If I ever feel uninspired all I need to do is pick up one of his books, flip to any random page and read a few paragraphs. 

He reminds me to think of who I really want to be, how I see myself in years to come, what direction I'm taking, what goals I'm setting for myself, and how I plan on getting there. 

I get caught up in day to day stuff so often that sometimes I forget to really think about how these things will pay off in the long run. Once I really sit down and think about where I see myself 10 years from now, it gives me motivation and changes the course of how I'm doing things. 

One of the most important things I learned from Tony is to set some time aside at LEAST once a year and really just let yourself free and write about where you see yourself 5-10 years from now. 

Write down everything about your ideal day from the moment you wake up until the moment you lay back down to go to sleep.

What are you wearing?

What does your house look like?

Who are you with?

Where are you in the world?

What do you do with the first hour of your day?

I've done this so many times that I this vision in my head like it already happened. This is how detailed mine is: (From here, we write down different questions that will help us figure out how we're going to get to this ideal day for us years from now. )

My ideal day 10 years from now:

I wake up around 6:15am in the second story of my modern home next to my husband and dog, I walk down the wooden steps to my big kitchen where I have a beautiful floor to ceiling window view of San Diego or LA, I make myself some espresso and a fresh juice and turn on some relaxing jazz music and light some candles. 

I spend my morning by myself, reading and planning my day. I have a small breakfast then go back upstairs to get ready for my morning barre class. 

I drive myself to barre in my blacked out infinite suv, my hair, skin and nails are on point and my body is in amazing shape because I eat clean and make time to work out everyday. 

I get back from barre and enjoy some time with my kids and husband while I make them breakfast. 

I work from home in my office upstairs.....

Okay, I won't bore you anymore but you get the idea. Let yourself think of every detail. Let your mind expand and don't place ANY limitations on yourself. Think about what you really really want. 

Now that you know what you want to look like, how you want to live, and where you want to be with your career, you can start THIS YEAR with questions and goals in mind that will help push you towards that ultimate vision. 

There's 4 set's of goals that we need to pay attention to:

- Personal Development Goals 

- Career/Business Goals

- Toys/Adventure Goals

- Contribution Goals 

1. PERSONAL DEVELOPMENT GOALS:

STEP ONE:

Set a timer for 5 minutes and write down everything that you can possibly think of. 

How would you like to improve your physical body? What are your goals for your mental and social development? Do you want to start to make meditating a habit that you do every morning? Do you want to learn a new language? Do you want to speak in front of an audience?

Emotionally what would you like to experience or achieve? Do you want to forgive someone or mend an old friendship? Do you want to start going to church?

Tony Robbins shares some questions to ask yourself before writing.

• What would you like to learn?
• What are some skills you want to master in your lifetime?
• What are some character traits you’d like to develop?
• Who do you want your friends to be?
• What do you want to be?
• What could you do for your physical well-being? (Get a massage every week? Every day? Create the body of your dreams? Join a gym–and actually use it? Hire a vegetarian chef? Complete the Iron Man Triathlon in Honolulu?)
• Would you like to conquer your fear of flying?  Or of public speaking? Or of swimming?
• What would you want to learn? To speak French? Study the Dead Sea Scrolls? Dance and/or sing? Study with violin Virtuoso Itzhak Perlman? Who else would you like to study with? Would you like to take in a foreign exchange student?

STEP TWO:

Set your timer for 1 minute and give yourself a deadline for accomplishing each goal. If it's 1 year or less write 1, if it's 2 years, put a 2 next to it, and so on for 10 years, 15 years, 20 years etc. 

STEP THREE:

Chose your most important 1 year goal and take 3 minutes to write down a few paragraphs about why it's so important to you. Why are you committed to achieving that one specific goal this year? Why is it so important to you? What would you miss out on if you didn't achieve it?

2. CAREER/BUSINESS GOALS

STEP ONE:

Take 5 minutes to write down your career/business/financial goals.

Here's some of Tony Robbin's suggestions of questions to ask yourself.

• Do you want to earn: $50,000 a year? $100,000 a year? $500,000 a year? $1 million a year? $10 million a year? So much that you can’t possibly count it?
• What goals do you have for your company? Would you like to take your company public? Would you like to become the leader in your industry?
• What do you want your net worth to be? When do you want to retire? How much investment income would you like to have so you no longer have to work? By what age do you want to achieve financial independence?
• What are your money management goals? Do you need to balance your budget? Balance your checkbook? Get a financial coach?
• What investments would you make? Would you finance an exciting start-up business? Buy a vintage coin collection? Start a diaper delivery service? Invest in a mutual fund? Set up a living trust? Contribute to a pension plan?
• How much do you want to save toward giving your kids a college education?
• How much do you want to be able to spend on travel and adventure?
• How much do you want to be able to spend on new ‘toys’?
• What are your career goals?  What would you like to contribute to the company? What breakthrough would you like to create?  Would you like to become a supervisor? A manager? A CEO? What would you like to be known for within your profession? What kind of impact do you want to have?

STEP TWO:

Set a timeline for your goals by putting a 1 next to goals that you want to accomplish in 1 year or less, a 2 for 2 years, and so on. Try to do this in 1 minute.

STEP THREE:

Pick your top 1 year goal and spend 3 minutes writing about it. Explain why you are absolutely committed to achieving this goal this year and if you can't think of good enough reasons then you might need to pick a different goal that really fires you up.

3. TOYS/ADVENTURES GOALS

Take 5 minutes to write down EVERYTHING you could ever want, have, or experience in your life. 

Here's some of Tony's examples:

• Would you like to build, create, or purchase a cottage? Castle? Beach house? Catamaran sailboat? Private yacht? Island? Lamborghini sports car? Chanel wardrobe? Helicopter? Jet plane? Music studio? Art collection? Private zoo stocked with giraffes, alligators, and hippos?  Virtual Reality machine?
• Would you like to attend an opening of a Broadway plan? A film premier in Cannes? A Bruce Springsteen concert? A Kabuki theater production in Osaka, Japan?
• Would you like to race any of the Andrettis at the next Indy 500? Play Monica Seles and Steffi Graf, or Boric Becker and Ivan Lendl, in a doubles match? Pitch the World Series? Carry the Olympic torch? Go one-on-one with Michael Jordan? Swim with the pink dolphins in the oceans of Peru? Race camels between the pyramids of Egypt with your best friend? And win? Track with the Sherpas in the Himalayas?
• Would you like to start in a Broadway play? Share an on-screen kiss with Kim Basinger? Dirty Dance with Patrick Swayze? Choreograph a modern ballet with Mikhail Baryshnikov?
• What exotic places would you visit? Would you sail around the world like Thor Heyerdahl in Kon-Tiki? Visit Tanzania and study chimpanzees with Jane Goodall? Sail on the Calypso with Jacques Cousteau? Long on the sands of the French Riviera? Sail a yacht around the Greek Isles? Participate in the Dragon Festivals in China?  Take part in a shadow dance in Bangkok? Scuba dive in Fiji? Meditate in a Buddhist monastery? Take a stroll through the Prado in Madrid?  Book a ride on the next space shuttle flight?

STEP TWO:

Set a timeline for your goals by putting a 1 next to goals that you want to accomplish in 1 year or less, a 2 for 2 years, and so on. Try to do this in 1 minute.

STEP THREE:

Pick your top 1 year goal and spend 3 minutes writing about it. Explain why you are absolutely committed to achieving this goal this year and if you can't think of good enough reasons then you might need to pick a different goal that really fires you up.

4. CONTRIBUTION GOALS

Take 5 minutes to write down how you want to give back. What contributions do you want to make to OTHER people's lives? How will you leave your mark or make a difference?

Here's some examples from Tony:

• How could you contribute? Would you help build a shelter for the homeless? Adopt a child? Volunteer at a soup kitchen? Read to the blind? Visit a man or woman serving a prison sentence? Volunteer with the Peace Corps for six months? Take balloons to an old folks’ home?
• How could you help to protect the ozone layer? Clean up the oceans? Eliminate racial discrimination? Halt the destruction of the rain forests?
• What could you create? Would you come up with a perpetual motion machine? Develop a car that runs on garbage? Design a system for distribution food to all who hunger?

STEP TWO:

Set a timeline for your goals by putting a 1 next to goals that you want to accomplish in 1 year or less, a 2 for 2 years, and so on. Try to do this in 1 minute.

STEP THREE:

Pick your top 1 year goal and spend 3 minutes writing about it. Explain why you are absolutely committed to achieving this goal this year and if you can't think of good enough reasons then you might need to pick a different goal that really fires you up.

Now that you have your 4 MASTER 1 YEAR GOALS, use them to inspire you all year long!

Tony ends with this:

“Now you should have four master one-year goal that absolutely excite and inspire you, with sound, compelling reasons behind them.  How would you feel if in one year you had mastered and attained them all? How would you feel about yourself? How would you feel about your life? I can’t stress enough the importance of developing strong enough reasons to achieve these goals.  Having a powerful enough why will provide you with the necessary how.

Make sure that you look at these four goals daily.  Put them where you’ll see them every day, either in your journal, on your desk at the office, o rover your bathroom mirror while you’re shaving or putting on makeup.  If you back your goals up with a solid commitment to CANI!, to constant and never –ending improvement of each of these areas, then you’re sure to make progress daily.  Make the decision now to begin to follow through on these goals, beginning immediately.”

As the saying goes, your dreams are the most precious things you own.  Your goals are simply your dreams on a timeline.

Leave a comment below and let me know what one of your goals are for this year!!

HOW DELETING PEOPLE FROM YOUR LIFE IS ACTUALLY A GOOD THING.

(GUEST POST - By Krissy McNeill, creator of the blog Champagne in Church)

Let’s be real here. Like, really real.

We ALL have toxic relationships. Whether it’s a friend, a family member, a boyfriend, a girlfriend, the list goes on. It literally doesn’t matter who, what, when, where, or why. We all have it at some point in our lives.

I’m not just talking about toxic relationships that wear you down to skin and bones. I’m talking about people that plain and simple just don’t benefit you anymore. People that tend to bring you down and flip your mood a bit. I’m talking about detoxing your surroundings.

Like a detox you do for the body, but for the people in your life. Yup. Literally cleansing out the bad and starting with the goods that you already have.

We carry a lottttttt with us throughout the day. One thing we don’t need tagging along is the people who don’t benefit us anymore. The ones who straight up just aren’t happy for us. Think about these people bringing you down in any way and ask yourself why you keep breathing in that same air. You don’t have to continue to think that either of you are in the wrong. Sometimes we just go separate ways and it’s ok to reevaluate where they stand in your life right now. It’s refreshing to detoxify.

AND YOU GUYS. There’s good news. You don’t have to do anything harsh to detox your surroundings. It doesn’t have to be some wild uproar. It’s really reallllllly simple and better yet, you don’t have to feel bad at all. Here’s why.

What? You read right. Deleting people from your life DOES NOT mean that you have to literally delete their number and rip their page out of your book. Can you? Yes. Do you have to? No. It just means that you don’t have to deal with their shit anymore. Their comments are just background noise.

( If it’s a douchebag ex-boyfriend making you cry all the time, I recommend you ignore that and delete the number. Rip that damn page out of the book. )

It doesn’t mean you don’t care!

Do you still care about them? YES. And you most likely always will. You just know your self-worth. And THAT IS OK. It’s ok to know your self-worth and walk away from something that isn’t benefitting you anymore. It’s ok to care about people but move on with your own life. Deleting people doesn’t mean you don’t care, it just means you know what you deserve.

You’re growing

Think about it. You grow up, you grow apart, and you grow into yourself. Every single day you are growing as your own person and sometimes we don’t grow in the same path as the people we thought we would. And that’s ok. You’re allowed grow and drop any type of negativity.

Those who matter are still there

I think it’s easier to delete people from your life when you know that the people who truly deserve a spot in your life are never going to make you question that. They are going to be there whether you eliminate people or not. You have who you need, why have all the extra baggage?

Your mind will rest

At the end of the day, your mind set is what matters most. It’s YOUR mind racing on that pillow at night, not theirs. It’s time to eat that pillow up at night with no motha ‘effing toxicity.

Don’t be so hard on yourself for deleting people from your life. The phrase sounds harsher than it is. That’s why I use the ‘detox your surroundings’ term instead. It sounds more.. subtle.

Put yourself first sometimes, it’s good for the soul.

xx krissy

You can follow more of Krissy here :)

DO. NOT. GIVE. UP.

I feel like it's been a bit too long since I've written a blog post to you guys about staying positive. Staying focused. Staying determined and staying motivated. 

Which is weird because I know that these feelings and thoughts test me HARD like every maybbbbe 4-6 weeks? 

Those same feelings and thoughts that YOU'VE had... my friends have had and my family has had, and probably like a million people that you know, have had. 

Those days where you question WHAT THE EF AM I DOING WITH MY LIFE?!?! 

I mean, looking back when I was like 20 years old, I felt like I had all the time in the world. Even a few years after that I felt like I still had all the time in the world. Then I feel like something happens when you turn 25, right? Or is that just me?

For me, I'm a very chill person...very relaxed, annoyingly optimistic to some, overly positive...you know? Just all around, feel like things are going to work out the way that I want them to. And if you tell me something that you're worried about, then I think for YOU, things will work out for the best. 

So yeah, USUALLY, I can work on my goals and feel like I'm making progress but like I said, every few weeks I get a day or two (more like a day and a half to be exact) where I feel like, OH SHIT. 

I'm 25, I'm still really trying to pursue my dreams, and I'm still working at a job that I don't really want to be at AT ALL.

The more I think about it, the more upset I get. 

BUT.

This is a verrrrrrry vulnerable spot for some people and I've learned how to not get toooo deep in it. 

If there's anything I've learned from reading a bunch of different success and motivational books, it's that,

I mean, it seems pretty inevitable, right?

Like if you make something your ONLY option for success, your mind will start to work in ways that help you just FIGURE IT OUT. 

It's kinda like moving out. For anyone who moved out knowing that they would have to pay for everything on their own (HAYYYY), then you know that it was scary AF to move right?

For me at least, I remember giving my dad my budget for when I was moving from San Diego to Los Angeles. I lied to both of us on the entire thing and I was scared as shit. I didn't know how I was going to pay for anythinggggg.

BUT, I never had to ask my parents to help me pay ANY of my bills. Not once. 

I think that was a big lesson for me because it was something that I truly didn't know how I was going to figure out but I did. I made it work. I was training people and writing meal plans within months and making my rent plus all of my other bills. 

If you are too comfortable, you might not try as hard as you can.

SO, when we get these feelings of fear, and discomfort and we want to give up...then I think that we are actually in the right place. We ARE moving in the right direction.  

Another way I've managed to keep myself from feeling too down when I'm not where I want to be yet is...

I'd rather be doing what I love and have a smaller income than be miserable with money. 

I've always felt this way. Life is too short to be chasing money over your passion. Doing what you love IS scary, and if it weren't then EVERYBODY WOULD BE DOING IT. 

If you ask me, that is admirable in and of itself.

One important thing to remember is that if you're feeling down on yourself, then CHECK IN with yourself.

++ Do you have goals that you're working towards right now WITH deadlines?

++ Do you do SOMETHING EVERYDAY that has to do with working on your passion?

++ Do you EMPOWER yourself or do you constantly put yourself down??

You will accomplish what you think you can. If you tell yourself over and over that you're never going to make it, then chances are, that you're not.

This goes for moving up in the office, opening up your own store, starting your own clothing line, even quitting your 9-5 and moving on to a new 9-5 that makes you happier.

Whatever your goal, you have to tell yourself that you're going to have it.

Imagine yourself having already reached your goal. Where do you live? What are you wearing? What do you do throughout the day? What does your office look like?

Once you know these things then you will automatically be attracted to these things and work towards them without even realizing it. And that's where I find my comfort. I know what I want. I know I will have it.

Everything will be good, and it will work out for you too.

Inspire someone below !  

HOW COLLEGE STUDENTS CAN EAT HEALTHY FOR 60 BUCKS A WEEK

 

Honestly, I feel like I'm still 18 because I don't like to spend too much time in the kitchen, I'm not home enough to cook TONS of food, and lets' be honest, I'd rather buy clothes and staycations rather than loads of food.

SO with that said, I want to show you guys an example of a totally obtainable HEALTHY grocery list that will feed you for the week, UNDER 60 bucks. (These are my Trader joe's finds, but you can find other things that are similar at a grocery store near you!) 

Okay here's what you'll need:

(Some Pictured)

- 1 Gallon Almond Milk - $3.00

- 1 Bag of Spinach  - $2.50

- 1 Chocolate Hemp Protein Powder - $10.00

-  7 Organic Bananas - $2.10

-  Raw Crunchy Almond Butter - $6.00

- Harvest Grains Cous Cous - $7.00

-  4 Pack Zucchini - $3.00

- 4 Lemons - $3.50

- Carton of Eggs (6) - $2.50

- Whole Grain Bread - $4.00

- 4 Avocados - $3.50

- 1 Red Onion - .90 c

- 1 Can  Black Beans - $1.20

- 1 Can White Kidney Beans - .90 c

- 1 Can Garbano Beans - $1.20

- 1 Can Corn - .90 c

- 1 Large Bunch Fresh Cilantro - $1.50

- 1 Bag Flax Seed Chips - $2.50

- 2 Kind Bars - $3.00

TOTAL: $59.20 

(BEFORE TAX)

Alrighty so you have a few options here:

For breakfast you can have:

1. A piece of toast with 1/4 avocado and two egg whites OR

2. A protein shake made with:

- ICE//2 Cups Nut Milk//1 Banana//1 TBS Almond Butter// & a HUGE handful of spinach. OR

3. A bowl of spinach with 2 egg whites, 1/4 avocado and 1/3 cup cous cous (This could be good dressed with lemon OR if you find 5 bucks - Go get OPA Ranch and put two tablespoons of that in this easy breakfast bowl)

For Lunch/Dinner, these are your options:

1. Cilantro Salad: (SOOO good and quick and cheap and refreshing, click here for the ingredients - yours wont have tomatoes but that's okay!)

2. BOMB 3 Bean Salad: Click here for the recipe. (In my recipe I added two cups of a whole grain rice/quinoa blend but it will still be good without it. Also, instead of making the dressing you can EASILY just dress it with lemon!! I LOVE this meal because it just stays in the fridge and it's ready to eat whenever you want. It also pairs well with those flaxseed chips!) 

3. Zucchini Noodles with CousCous + Lemon: UGHHHH another one of my faves!! Just ask your mom to by you a spiralizer and then you'll be set. They're like seven bucks on amazon or at your local grocery store (I got mine at Ralphs) and they turn your zucchinis into noodles! I spiralize TWO zucchinis and cook them on high heat in coconut oil for two minutes WHILE I heat up 1/2 cup cous cous in a pan with coconut oil. (You can always catch me making this on my snap :CHELSEYROSE)

Put the cooked noodles and warmed up cous cous in a bowl, add 1/4 avocado, and squeeze 1/2 a lemon. (If you have that OPA ranch, I also like to dab 1 TBS of that in this dish). 

4. Egg Sandwich: Lightly toast two pieces of bread while you cook three egg whites on low heat in coconut oil. When the toast is ready, spread 1/2 an avocado on there, top with the eggs and torn up spinach. Again - If you have that ranch i put a tinnny bit of that on this alos haha OBSESSED? I'm using that until I can make my own ranch. 

You're snacks are:

1. Kind Bar

2. Flax Seed Chips (You could even smash up an avocado, squeeze 1/2 a lemon on it, dress it with sea salt and pepper, and dip your chips in there for a easy guac. 

3. Banana with Almond Butter

ALSO what's great about this is that some weeks will go buy where you don't finish the almond butter or bread so you'll have a little extra money the following week so you could maybe get some frozen blueberries instead so that you can make my Blueberry Protein Shake or that Ranch I've been raving about haha.

Ballin healthy on a budget ladies & gents!!

xoxo Chelsey

BOOKS THAT I HIGHLY RECOMMEND

Finding a good book that I can actually learn from and enjoy is like GOLD to me! I love getting great recommendations and finding that they actually are worth the read SO I wanted to pull together my top 4 books and pass them along to you!

The China Study – T. Colin Campbell and Thomas M. Campbell

I think this is a book that every one should be required to read in high school. Multiple people suggested that I read this so I bought it and haven’t been able to put it down. I am currently on chapter 7 and have already learned SO much.

Each study in it’s own way proves over and over again the horrible side effects of a diet that is primarily based off of animal protein (meat eaters).

These studies are then followed by a different study that proves that a plant-based diet is the key to our health. It turns off cancer, reduces bad cholesterol levels, un-clogs arteries that are quickly on their way to producing heart attacks, and in turn, reduces weight. 

It explains that Americans primarily die from heart attacks that are without doubt caused from a poor diet. All the information is right in front of us but we refuse to believe that we are our own culprits. I think we like to put blame on our genes but The China Study explains that only 2-3% of all cancers could be attributed to genes.

Did you know…

- Breast cancer is associated with animal fat intake but not with plant fat.

- The healthiest diet you can consume is a high-carbohydrate diet. It has been shown to reverse heart disease, reverse diabetes, prevent a plethora of chronic diseases, and yes, it has been shown many times to cause significant weight loss.

- Caesin, and very likely all animal proteins, may be the most relevant cancer-causing substances that we consume.

- Studies document the fact that vegetarians consume the same amount or even more calories than their meat-eating counterparts, and yet are still slimmer.

- Exercising a mere 15-45 minutes a day will maintain a body weight that is 11-18 pounds lighter than it otherwise would be.

- Plant based foods are linked to lower blood cholesterol. Animal based foods are linked to higher breast cancer rates; plant based foods are linked to lower rates. Fiber and antioxidants from plants are linked to a lower risk of cancers in the digestive tract. Plant based diets and active lifestyles result in a healthy weight, yet permit people to become big and strong.

- Benefits produced by eating a plant based diet are far more diverse and impressive than any drug or surgery used in medical practice.

This is just a very small selection of notes I chose to pull from the book. I wish I could just deliver this to everyone and make them read it!

If you are very involved in a meat eating diet, have high cholesterol, are overweight, or feel that you need to gain control of your health, PICK UP THIS BOOK! Just understanding how to prevent disease and really developing an understanding of how BENEFICIAL a plant based diet is will be a huge help in getting started. It will give you a REASON to take care of yourself and change your habits. It will also make it much easier because now instead of just paying attention to what you eat to fit into clothes a certain way, you will be doing it because you CARE about yourself, which is the most important part. 

The Body Book – Cameron Diaz

First of all – who doesn’t love Cameron Diaz? Beautiful, successful, funny, AND a health coach? Role model right there. As soon as I found out she released not only a book but a book described as “The law of hunger, the science of strength, and other ways to love your amazing body”, I couldn’t wait to go pick up my copy.

This is a book I have read all the way through twice and have opened up to random chapters to seek motivation and guidance.

She teamed up with health professionals in order to provide us with all the best and truest information.

The book is sectioned into three main parts: Nutrition, Fitness, and Mind. She teaches us to LOVE our hunger and to EMBRACE it rather than try to avoid it. She then goes on to thoroughly explain the reasons we need our fats, carbs, and proteins and the horrific side effects of a diet loaded with sugar.

She motivates by telling us her daily routine and by explaining over and over again that a body in movement stays in movement. Walk when you can rather than drive, use the stairs rather than the elevator. MOVE YOUR BODY! Fuel your body, move, then refuel.

She talks about the body of a woman in particular, teaching us about the things that might be awkward to talk about, the importance of sleep and reminds us that our body craves health and a strong structure.

She ties it all together at the end with something that I’m very passionate about which is a healthy MIND.  Teaching us that we CAN break bad habits, love our bodies, and live confidently.

 

Definitely an amazing read!

The Raw Food Detox Diet – Natalia Rose

You know how when you watch the Victoria’s Secret Fashion Show and feel like purchasing new workout clothes, a juice cleanse, and a stair master at each commercial?  That’s how this book makes me feel. I love reading itbut I also want to put it down after each chapter to go practice everything I just learned!

It’s so blunt about the fact that by having a poor diet we are single handedly poisoning our own cells.

 

She goes on to teach us that everything we put into our bodies should be disposed of before we eat again IFwe have optimum health, which most of us don’t. Most people will eat a meal, then stack another meal on top, again and again then maybe eliminate the first one a few days later. YIKES! This cycle is hard on our digestive system causing us to expend a lot of useful energy and causes us to bloat.

She teaches us about the process of a detox, the benefits, and how it can easily be a lifestyle for those who wish to have optimal health. She breaks it up into levels so that whether you’ve been eating meat your entire life or if you have been health cautious for years, there’s a new place for you to start.

I love the way she explains everything AND she gives easy, useful recipes that follow her teachings. This is another one of those books that I like to skim through often for quick reminders to stay on track !

Creative Confidence – Tom Kelley & David Kelley

This isn’t a book about health or wellness but for anyone trying to expand or build a business this book is amazing! They offer a new way of thinking that easily gets you to open up your mind. Throughout the entire book I caught myself opening up to new business ideas and writing them down between the lines. They teach you that an idea that is made from wanting to help people, backed by genuine empathy is key to having new ideas that can actually become something magical.

They also point out that a huge reason that most people don’t follow through with their ideas is because they’re afraid. Afraid of failure, afraid of leaving everything they have worked for so far, or afraid of the idea plummeting.

No one likes to be called out so reading that is already motivation to get moving with the ideas we’ve had. Even more motivating are the stories they tell about real people! They explain their background story about being in a job that they hate, having an idea, finding the courage to pursue it, and the success that followed.

“You can change the way you live and work. Don’t be afraid to try and fail.”

 

“What matters most about your career is not the value that others put on it. It’s how you view your job. It’s about your dream, your passion, Your calling.”

 

“You should be able to feel passion, purpose, and meaning in whatever you do. And that shift in perspective can open up a world of possibilities.”

 

“You probably know people who went for the money and now feel miserable or trapped.”

 

Can you feel the positivity and motivation yet?

MY TIPS, INSPIRATIONS AND TOOLS FOR STARTING A BLOG

Hi all :)  So first of all I love all my readers and thank you for following along with my posts! I feel like I have a lot of followers that stay tuned for the health tips and workout videos and even a few that just follow for the random updates on my life.

BUT for the girls out there that are following because you are someone that also wants to start a blog and begin to work from home, this post is for you.

I want to give you some insight on what to do so that you don’t waste your time, some of the websites that have inspired me, how to grow your blog quickly and the work that you need to put it to run a blog from home!

I started blogging mainly because I wanted to interact with my followers more and I couldn’t really do that solely on Instagram. I started with my Tumblr page, but then realized that I still wanted more. More options, more interacting. I didn’t go to ANY CLASSES for website design or graphics or any of that so I actually taught myself how to build a website, meaning that YOU CAN TOO!

I started off trying to use wordpress but it’s kind of a lot of coding which I found really confusing. Some people like it but I found SquareSpace to be much more simple.

5 Tips For Starting A Blog:

1.    Pick a Direction, And Stay With It:

- When I started my blog I talked about everything and it was just all over the place. As soon as I really narrowed it down to just health and fitness and took out fashion, personal stories, random pictures etc, I noticed my followers started to grow.

I think it’s okay to talk about a lot of topics once you build an audience and have a good amount of followers but when you’re just starting you want to pick one main focus and kill it! This way your followers know what they’re going to get if they go to your page and begin to rely on you for that thing.

2.    PICTURES, PICTURES, PICTURES!

- After lots of reading, studying and experimenting I’ve learned that people (including myself) are drawn to simple, clean pictures, and lots of them! The other reason my blog took some time to gain followers was because my pictures weren’t cohesive with one another. They make look good in each individual post but once you look at my entire blog, the pictures would clash and it would look to busy to the eye.

Pick 1-2 sizes that you want all your pictures to be in every post and don’t stray from it. Do they all have the same color schemes? Do they all have plain backgrounds? Do you like them to be poppy colors or do you want them all to be faded? Do you want them to all be pictures of things and people or do you want them all to be plain colored backgrounds with text on them? Whatever you choose, keep it consistent. I edit all my pictures on Canva! It’s the best you can do everything on here! Add text, graphics, cute little hearts, Ebooks, WHATEVER!

3.    TEXT:

- Same thing as pictures…you want your fonts to be the same throughout your blog/website. Pick a headline font and a normal text font. People will start to understand what your text looks like when there is a link attached to it or when it’s something important. If you change it for each individual it can start to get confusing. DAFONT.com is a great website for downloading new fonts :)

4.    KEEP THE CONTENT CONSTANT:

Now this is where you have to decide if running a blog is something that you’re really passionate about, and I don’t mean to sound intimidating. I remember when I was starting my blog I used to just Google, “How To Start a Blog” and all the posts said pretty much the same thing which was, “It takes a lot of work, be prepared to work and not get attention for a while, it takes consistency, blah blah”.

It really does. But if you stay with it and follow these tips you will start to gain a following. You need to post almost everyday. Your followers want to wake up and go to your blog and if they start to notice that you haven’t updated your website/blog in over a week, they’re not going to have an incentive to go back. Make it fun, new and exciting, ALWAYS!

5.    BE GENUINE, BE YOU!

People are going to start following if they like YOU! Let your personality be transparent. Type the way you would actually talk to someone so they can start to understand your language. Be vulnerable and be relatable. People are going to be drawn to your blog if you can give them useful information or motivate or inspire them in some way. If all your posts are about your cat, then I don’t know if your audience will really be attracted to it. Unless your cat is like the most magnificent thing anyone’s ever seen…then maybe.

5 Tips For Working On Your Blog From Home:

1.    Schedule Posts:

I would probably have a massive anxiety attack if I didn’t have my schedule with me. My Kate Spade Calendar is my LIFE. You need to get one. You can look at the entire month right in front of you and say, “Okay, I want to blog 4 times a week this month. Monday I’ll post about my new favorite snack, Tuesday I’ll post 5 new booty exercises, Wednesday I will post about the benefits of chia seeds” and so on. This way you know that if you’re busy all day Wednesday, you need to write your blog for Wednesday on the day before and schedule it for the next day so that it posts on it’s own.

This way you’re always holding yourself accountable for posting X amount of times and you know what you have going on for the month. Here's an example of what my schedule looked like in November.

2.    Delegate a Certain Amount of Time to Working on Your Blog Each Day:

Remember – in order to make your blog successful you HAVE TO BE CONSISTENT! I spend time on my blog everyday even if I’m not writing a blog that day. It’s good to look at other websites to gain inspiration for design and posts,  create graphics for upcoming posts, organize, etc. Someone that I found and really found beneficial was this website!! It is so amazing it’s all about how to build your blog, design, and develop a relationship with your followers!

3.    COLLABORATE

This is probably the biggest thing that will grow your blog and something that you MUST dedicate time to. Find other people that blog about the same things that you do. Ask them if they want to collaborate with you in some way whether it’s hosting a give away, sharing a blog, giving a shout out or whatever. You’re readers are likely to have the same interests as the other blogger so when their readers see that you have information that they’re into, you’re likely to gain them as loyal followers!

4.    Write Down Your Goals:

Along with having your posts planned out for the month, actually write down what you want to accomplish that month so that you always continue to push yourself and stay on top of your game. Write down how many collaborations you would like to do that month, how many photo shoots you want to set up, how many things you want to cook, how many pictures you want to paint, whatever it is, set goals and write them down.

You should be checking back in with yourself once a week to make sure that you’re on track.

5.    Get Snapchat!

Haha, who saw that coming? Snapchat is great because if you use it properly you can show all your followers when you’re working on a new project, what your day looks like, what your struggling with etc. It gives you a chance to develop a relationship with your followers which is HUGE and it allows them to love you for your personality which in turn will begin to show through your writing. Add me on snap!! My username is CHELSEYROSE ! You’ll always find me at my desk, on hikes, cooking, making new yummy detox drinks and what not :)

I hope this helped!! You can do anything if you stick with it! None of us really know what we’re doing so it’s just a lot of trial and error, practice and patience.

xo CR

HOW I WORK FROM HOME AND ACTUALLY GET ISH DONE.

So just like with everything in life, I split things up into either 80% or 20%...right now I'd say 80% of the time i'm working and 20% of the time i'm CHILLIN.

Within that 80%, i'd say i'm at my "paycheck" job about 30% of the time and the other 50% I'm working at home. Now this is my ideal situation...always waking up at home with my office right next to me, my coffee and juice ready to go in my kitchen and my computer sitting there with guaranteed wifi. The only downside to working at home is that my fridge is also right there, along with my couch, fuzzy blanket, and re runs of Modern Family.

So if working from home is something that you're striving for or if it is something that you have achieved but can't figure out how to ignore the welcoming distractions...here's a break down of how i've managed to work from home, & actually get ish done.

8:00 am - Wake Up

All the 6 am'ers...forgive me. I used to wake up around 6-6:30 am every day but now that my other job has me staying up until 2 am, I tend to rest a little bit later into the day. Regardless, this is about the time I wake up, start the coffee pot and grab my journal, planner, and devotional. I would literally go insane without these thing. I start my day by giving thanks, writing down my thoughts and seeing what I have going on that day or coming up that week. 

9:00 am - W3LIVEHEALTHY

I need to devout chunks of my time to a specific category or else i'll be all over the place and next thing you know I'm telling myself i'm hungry. You're not hungry, you're un concentrated & the fridge is right there, STAY FOCUSED. I tell myself that from 9:00 - 11:00 is time that I will spend working on W3. This usually means checking my W3 e-mails, reaching out to girls that would like to collaborate, organizing and planning blog posts, creating graphics, writing meal plans, posting on Facebook and talking with the girls about what our next steps are. Right now we're planning on really focusing on our YouTube channel so stay tuned!

11:00 am - Gym, Lunch & Errands

2 hours is a long time to just be sitting so it's really important for me to make sure that I get up and move around. First i'll go to the gym and get 30-60 minutes of cardio and strength training. Then i'll usually eat lunch around noon which lately has been my FAV quinoa pasta arugula salad! It's sooo bomb and i'm talking A LOT of arugula. Then i'll get out of the house and go run any errands that I need to and try to make any phone calls I need to for the day since service at my house BLOWS. 

1:30 pm - Chelsey Rose Health 

This is when I devout 2 hours to my personal website and blog. Schedule basically goes the same way as it does for W3...lots of scheduling, reaching out, designing, organizing, reading and writing. I'm always looking for new tips and topics that I think you guys might be interested in so if you have any suggestions let me know by sending me an e-mail!

3:30 pm - Break 

If you follow my snap (chelseyrose) you'll notice that this is usually when I have a snack and spend some time watching Ellen! Probably my favorite part of the day before I get into using more brain power.

4:45 pm - Write, Design, Plan Miscellaneous 

Honestly, by this time I don't want to use too much brain power. I want to stay busy or else I'll go insane but at this point I usually like to switch up my work zone. I'll go to a near by coffee shop, grab a latte, and do some free writing or my blog graphics. If it's Thursday then I'll organize all my posts from that week and prepare to send them out in my "What You Missed" Newsletter for Friday morning. I'll also use this time to make sure that I have everything ready to go that I want to work on for the following day so that I can wake up with a plan. 

7:00 pm - Chill

I get slight anxiety if i try to end my day too early so honestly I might work beyond this time if i'm alone but if I'm with my friends or at my boyfriends house, I like to make dinner (lately it's been split pea soup from Trader Joe's with their spicy flax seed chips!) , have some wine, or go somewhere for a drink and hopefully a good basketball game. 

11:00 - 12:00 - Bed

Obviously brush my teeth, wash my face...maybe clean up my room and write in my journal. :)

If you're having trouble getting things done I suggest:

- Writing down everything you need to do whenever it comes to your mind and then organize it in the morning.

- Get a planner!! I love my Kate Spade planner from PaperSource, it's so cute and helps me stay on track! 

- Split of your tasks into chunks of time so you don't get overwhelmed. 

Obviously this isn't exactly how every single day goes, especially if I have to go to work at night but having a schedule like this definitely helps me get things done and reach my goals and deadlines. If you don't have a plan or a timeline then things may end up taking much longer than they needed to! Try getting organized and see how much you can really accomplish in a day, or a week!

BE YOURSELF...PLEASE

I want to be able to be myself wherever and whenever I want. I actually suck as trying to fake that I’m anything else. But now that I have been living in LA for about 3 years I’m noticing that there’s so many “rules”.

“You can’t dress like that here”, “you can’t talk to these people like that”, “you have to look good at all times” “If it doesn’t have X amount of likes then you need to delete it”.

We ARE the generation of social media – I get it. I wouldn’t be able to do what I love if social media didn’t exist. Because I do what I do through the internet I UNDERSTAND that people, including myself, want to see things that are beautiful or motivational. I’m all about it! But at what point does it become more about the way you look and less about what you have to say or teach?

At this point in my life I don’t have the money to go buy a new workout outfit every week, nor do I have the time to make a pretty 18 ingredient dinner for myself every night.

I think because social media is very aesthetically appealing, the pages with the best of the best EVERYTHING get the most hype without really providing any information at all.

From people that I’ve talked to I’m finding that this can be very discouraging.

I think it’s important to be REAL! Be YOU! Do YOUR best! Behind the accounts you follow there are real people who are probably going through a lot of the same things that you are going through. They may post all their best things but that is not ALL of who they are.

We all have cheat days. We all have cheat days that turn into cheat weeks. We all feel insecure sometimes and don’t always look our best. The other day for example I got up and went to the gym in red shoes, black and blue leggings, and a black and yellow shirt. Haha YIKES I know, but WHATEVER. I’m pretty sure the night before that I got off work at 11:30 and met up with some friends at Third Stop to enjoy an IPA and a pizza. LATE NIGHT HAPPY HOUR! 9 bucks for everything!

Sure I didn’t look my best the next day but I’m human, not a doll.

I believe that being happy is a HUGE part of being healthy and you can’t have one if you don’t have the other. LOVE who you are and never feel like you’re not allowed to be yourself. Forgetting who YOU are is one of the most destructive things you can do and it could be years until you find yourself again.

Be FUN. Be LOUD. Be HONEST. Be JOYFUL. Be HAPPY. Be SPONTANEOUS. Be YOURSELF!!

If you do what feels right in your heart you’ll never have to wonder if you’re doing the right thing.

I just want to connect with you guys and remind you that we’re all the same! I have feelings, fears, insecurities, goals, good days, lazy days, and ups and downs in motivation BUT as long as you stay true to yourself and stay focused on what you want to become, things will never be as hard as they could be if you were to lose yourself.

LOVE

LOV

LOVE

MY BIGGEST TIP TO BECOMING A SUCCESSFUL WOMAN

Feeling lost + feeling like a failure + feeling like your entire life is out of control is a recipe for depression. It'll make you not even want to try, or think. It will make you focus on everything else that could possibly be negative in your life. It will lower your confidence while raising your insecurities and make you like you're being attacked.

Reset. Restart. Refresh. Be on top again. Feel Organized. Feel accomplished. Feel proud. Be happy. Feel confident. Love yourself. Be positive. 

It will be impossible for you to even hear or believe all the positive comments towards you because the negative thoughts you are telling yourself over and over are so much louder.

Something I really want to talk about today is your mind set, and how powerful it really is. When you allow yourself to slip into a negative mind set you basically torture yourself.  We've all been there. For example, I have a wonderful outlook on life, i'm very optimistic and I think there is always hope MOST OF THE TIME, but I have definitely gone through some times where I don't feel so happy or really see a way up our out. Everyone around me tells me i'm doing great but sometimes I just don't FEEl it.

WE'RE HUMAN! We're bound to feel every emotion on the spectrum but, we're also powerful, and the power of our minds is an incredible thing.

You have to start to tell yourself that everything is good, God has your back, and everything is going to get better so long as you believe it will.

If you tell yourself, "I look good!", "I'm beautiful!" "I may not look the way I want to right now but I am in control so I will change quickly :) " ... you will start to clear the cloud that you put above yourself.

If you tell yourself "I suck", "I'm disgusting", "I can't do it", etc, then you will be that and you WONT be able to accomplish what you desire because you have already told yourself that you can't. 

We all go through hard time, it's normal. Some time are worse than others, but the worst thing you can do is just sit in those sad emotions and let them control you. WE HAVE GOD PEOPLE!! Talk to Him! Open up to Him! Tell Him what you're feeling and what you want. Asked to be healed and ask for a positive, productive mind! 

I'm sure you're a joy to be around. Let that happiness rub off you and on to someone around you rather than having your negativity rub off and push people away. 

Laughter is contagious for a reason. We are made to be happy and joyful! Think about all the reasons you have to be happy and allow your mood to change. Make a list of the things you want to accomplish and start working on them.

Have a good day! :)

xoxo 

MY 9 TIPS TO HAVE A HAPPY RELATIONSHIP

This time two years ago I think I was just like a lot of other girls out there.

Single, too busy for a boyfriend & left every attempted date with a story…& usually not a good one. Like the guy who forgot to bring his credit card to the bar that he invited me to. Or the guy that took me on a hike and talked about himself the entire time. Then there were the guys in clubs that thought I wanted to strike up a conversation over the bass.

NO…THANK YOU.

Fast forward two years and I’m now in the most amazing relationship of my life. Granted it’s “only been” 2 years BUT it’s been two years without a single fight or argument. Not one. I’m know it will happen eventually but until then, here’s my two cents on being in a happy relationship, and maintaining it!

 

1.    Don’t be a Bitch to Get Attention:

Too aggressive to start with? For some reason it was the first thing that came to my head. If a guy likes you after you’re always a bitch to him, he doesn’t like you. He’s bored. And as soon as another girl comes around that treats him right, you’ll be old news. Don’t be a bitch for no reason! It’s unattractive and labels the rest of us as crazy.

2.    Communicate:

If your guy does something that you like, be ecstatic about it! Let him know how happy it makes you so he feels good about it and actually WANTS to do it again. If he brings you flowers and your response is, “well you should be bringing me flowers”… you’re probably not getting anymore flowers. If he does something that you don’t like, don’t give him the silent treatment without explaining yourself, don’t call him out on social media or in front of people and DO NOT do to him whatever he did to you just to get back at him. That creates a never ending war and things never get resolved.

Think about what it is that’s annoying you for at least a few days, or longer! Decide if it’s really something to be talked about or if you were just in a bad mood. Then if it is something you want to address, then talk to him calmly. Most likely he doesn’t even know that he’s doing it or that it bothers you because you’ve never told him! Calmly expressing your feelings sets a tone for how you handle things and how you expect him to talk to you if there’s ever something bothering him.

Now this is for the little things that can be solved. If he just cheated on you for the third time then you should probably find a new boyfriend or go solo dolo for a while until you remember how amazing you are and deserve to be treated.

3.    Remember: it’s a two way relationship:

I am all about feeling like a princess. I like little surprises, going out to dinner, walking into my room and finding that my bed’s been made and foot massages after work. BUT I think that a lot of girls start to feel very entitled when they get this kind of attention rather than happy and grateful.  Then they start to expect this kind of love and respect without having to give anything in return.

I’m not saying that this needs to be some kind of “quid pro quo” situation, but if you’re never doing anything to show your love then it’s discouraging for our guys. Make dinner, pay for brunch, tidy up his room or car, bring him his favorite Hawaiian Bread Rolls and send him a text telling him you’re proud of him. Make anyone feel loved and they will want to give the same feeling back to you!

4.    Have your own life:

You were your own person with your own life and busy schedule before you were in a relationship – remember? That’s good! And healthy! Don’t lose sight of that. Even when you’re in a relationship you shouldn’t do everything together because that never gives you time to miss each other or have stories to exchange. This is why we see people on their date nights, not talking to each other and scrolling through their instagram. They’ve been together for the past however many days…they don’t have anything new to share with each other because they’ve been part of all the same daily activities.

When you’re around someone all the time you lose sight of yourself, lose friends, and forget how to be alone. Being able to be alone and like who you are is SO important! Go on a girls trip, go to the gym, start a hobby – anything! Never stop living so that you can settle.

5.    Take care of yourself:

I’m sure before you were in a relationship you got your nails done, did face masks, plucked your eyebrows, and worked out. This is probably one reason why you caught your boyfriends attention. Don’t stop doing those things! I think it’s important to stay fresh for the person we are with and I don’t think you should just give up on your appearance because you’re in a relationship. Obviously it’s the best thing ever to be around someone that makes you feel beautiful drake style (sweatpants, hair tie, chillin with no make up on…) but PHYSICALLY take care of yourself and get dressed up every now and thenJ You should want to do this for yourself anyway!

6.    Be understanding:

Something else I never got into was the whole “text me before you go to bed thing”. 1. I know I’m not going to text you every night before I go to bed so I’m not going to expect my boyfriend to. 2. There are going to be plenty of nights that I fall asleep early, my phone dies or I go out for drinks and forget. The last thing I want to wake up to at the start of a new potentially amazing day is 100 questions interrogating me about what I did the night before. And 3. I don’t want saying “goodnight” to my boyfriend to feel like a check list item I need to take care of at the end of each day. The whole thing just seems like 9000 arguments waiting to happen.

Another thing…if he can’t stay the night because he wants to go work on perusing his passion whether its drawing, writing, photography, music or whatever, let him! Don’t be the girl that holds someone back from doing what they love. Remember, you each need your own life and hobbies.

7.    Don’t show him that you don’t trust him if he hasn’t done anything wrong:

The main thing here being “IF he hasn’t done anything wrong”. Don’t snoop through his phone just because you feel entitled to. Don’t go through his e-mails, don’t make him stop hanging out with his friends that are girls – don’t be your mom to your boyfriend. Having trust is one of the most important things to have in a relationship. Don’t hide anything, don’t lie and don’t assume.

If you’re being truthful and open then you wouldn’t want him to do those things to you right? Treat him how you want to be treated.

8.    Support Each other:

The person that you’re with should be just as excited about your goals and dreams as you are. Be helpful to one another and see if there are ways that you can help each other succeed.

9.    Pray Together:

One of the biggest things that sets this relationship from my past ones is our shared faith. Knowing that we can ask God for help and pray for one another sets an entirely different tone in the relationship. It’s bigger than just the two of you. You understand that you were brought together by the king of kings and I think that really does something magical to your heart. 

MORNING MOTIVATION

IS IT JUST ME ORRRR...

does anyone else feel like Britney Spear’s “I’m not a girl, not yet a woman” song is starting to be a lot more relevant? Personally I feel like there’s a weekly struggle between “spend more quality time with my friends” & “spend all my time building a business for myself.”

24 is an extremely exciting yet weird age. I feel like I have all the time in the world yet I’m in a rush to do everything at the same time.
Someone told me that your 30’s are exciting and fun because those are the years that you are rewarded for all the work you did in your 20’s. I think that’s where my “get to work” mind set kicks in.

I feel like we’re in a generation where there are endless new opportunities that our parents can’t even comprehend because they are real opportunities that weren’t even ideas when they were our age. I also think that because we’ve seen so many adults live their lives showing up to a job they hate with a boss that they can’t tolerate, many of us feel much more inclinced to ditch that and instead be happy by persuing our passions.

At least this is the case for me. Is it hard? HELL YEAH.

I’m sure I have all the same questions that you do..

- How can I turn my passion into my career?
- When will this get easier…or worth it?
- Will I be able to create a full time job for myself?
- What happens if it doens’t work?

Let me just say that the more I pray, the more I persue my passions and the more I see people at work that HATE their life every day that they’re there…the more I undersand that if you want something bad enough, you will find a way to make it happen.

This is the stage that everyone wiser than us always talks about. The hard part. The part before it gets easier. The part that proves that you’re only about to achieve something because so far, everything else is failing.

My dad tends to ask me what my back up plan is. This question really only makes me want to succeed at what I’m doing even more because going with a “back up plan” not only means that I faild at what I wanted to do, but that I gave up.
I have a couple ideas for back up but honestly, I just don’t let my brain wonder that way.

I liked when Denzel Washington stated in his commencement speech:

“If I’m going to fall, I don’t want to fall back on anything. I want to fall forward. St least that way I’ll see what I’m going to hit.”

If you’re starting something from the ground up, creating something for yourself & have no idea what you’re doing, YOU’RE NOT ALONE! I feel you! Believe me, I get stressed too. Writing about it is really the only thing that puts everything into perspective for me.

Embrace the hard times, be proud of yourself & pray! Good….scratch that…AMAZING things are coming your way!!


Watch a clip of Denzel’s speech here:

     
Read more at Chelseyrosehealth.com 

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