8 Ways to Set Successful New Year’s Goals

SO 2018 is here!! Can you believe it?! Happy New Year! There’s nothing I love more than setting out goals, growing, & learning! BUT, there’s a specific way I do it. I’m giving you all my methods that’ve helped me reach EVERY goal!


FIRST, I pick my goals. How do I choose them? So anytime I get a thought or an idea that totally excites me, multiple times, I know I’ve got to put it into action. I jot them in my journal or notes section, until it makes the GRAND list, on my vision board.

SECOND, I get very specific. Think HOW and WHEN. For example, my reading goal. Rather than saying, I’m going to read more this year, I get clear with that goal. It becomes, I will read 1 book per week before I go to bed. This makes the idea clear and concrete without being general. 

THIRD, make the goal attainable. I want to add some workouts in my daily movement time. Rather than saying I’m going to the gym each day, I actually say I’m going to add 1 day of weights per week to my movement hour. For me, this is attainable & it’s SPECIFIC.

FOURTH, write out your specific goals. The power of writing your goals will have you achieve them far more than just thinking or talking about them.

FIFTH, post your goals in a place you can read them every single day. Mark specific times in your daily planner you’ll be taking the action steps to follow through. For me, I will simply add an alarm on my phone to go off an hour before bed that just says, TIME TO READ. It’ll soon be a habit.

SIXTH, do monthly checks. Ask yourself, what’s working? What’s not working? What can I alter to set myself up for success? Go easy on yourself too. Too many goals can be daunting and you may have to step back a bit. That’s ok. Give yourself a break. If you need to scratch a goal off your list, just tell yourself it’s ok. You’re rocking your other goals, and you can come back to it. You’d rather rock 1 or 2 goals, hit them 110% than half-ass 5 goals.

SEVENTH, share your goals. Find a friend who you can share your dreams and goals with. It gives you accountability PLUS it will help create them even more. Visually, words work for me best. So I literally write each goal into 1 sentence. You can add a little picture or magazine cutout next to each goal that motivates you.

EIGHT, pick what works for you! Some people like big, picturesque vision boards, some people like a smaller piece of paper with words. I found using only pictures was too vague for me. I wanted something more concrete. Now I combine the two, but I know I need to write each goal out into a specific HOW and WHEN goal. 

That’s each step I follow to achieve my goals! Now go out there and DREAM BIG! Everything you want is waiting for YOU! Want to see my full list of goals for 2o18?! I’ll be posting them in my stories on Instagram for you.
Leave any comments or question below. And HAPPY NEW YEAR! 

Perfect Pizza (Dough) in a SKILLET!


Ok, so I LOVE PIZZA if it hasn’t been too obvious yet, haha! Really who doesn’t though? Lucky for me my parents sent me a cast iron skillet for my birthday! I was doin’ a serious happy dance as I tore that box open! THE POSSIBILITIES ARE ENDLESS!! Today I will give you all my tips and tricks to get the PERFECT PIZZA pie using the PIZZA SKILLET. Guy Fieri would be banging down my door for this thing!

BEFORE you go baking and cooking your little hands off, your skillet should be SEASONED! It’s quite simple, but it really primes the beauty for proper cooking. First, I jacked up my oven to 450 degrees, and coated my skillet with extra virgin olive oil. You can use any oil you have, but make sure it’s one that can sustain high temperatures (say 400 degrees and above). Once your oven is heated, set that skillet in the oven for about 20 minutes, remove and allow it to cool. Also, avoid cooking acidic foods until your skillet is “broken in” (used 5-8 times, well seasoned). Now lets talk PIZZA!!!


I bought some pre-made dough at Whole Foods, around 20 ounces for the initial trial run of PIZZA SKILLET joy. Then, I warmed up my oven to 450 degrees, and again oiled my skillet with E.V.O.O. (extra virgin olive oil). I made sure my dough was rising on the counter while I prepped. Place your skillet in the oven for about 4 minutes, getting the skillet piping HOT. (Be sure to have a good PAIR of pot holders).  Remove the skillet and spread out your pizza DOUGH covering the bottom of the skillet. Or you can get crafty and toss your DOUGH in the air! Whatever works for you. Place your skillet back into the oven for 4 minutes until dough is puffy but NOT browned, then remove it again.

Now dress your PIZZA! Smooth out some maranara sauce, and brush the edges of the pizza dough with some E.V.O.O. Add veggies, meats, cheeses, etc. Then bake your PIZZA for another 8-12 minutes, watching it CAREFULLY! Edges will brown and middle will bubble when it’s ready. Each oven is so different as far as the way and the time they take to bake, so keep an eye on things. Remove and garnish your PIZZA with fresh herbs! Allow it to cool, slice, and enjoy!

IMG_2194PS-It’s NOT recommended using soap and water to clean your skillet because  this strips the seasoned iron. I’ve been rinsing mind, patting it dry, then I oil it again. I’ve been storing my skillet on top my stove. 


10 Ways to Sleep Better


SLEEP. I’ll be honest, last week, I was just not having it.  There’s a myriad of factors that influence the sleep we get. Food and diet, our busy minds worrying about things, a stressful situation in life, a thunderstorm outdoors, physical/mental pain, or excitement and happy anticipation for an upcoming event. For whatever reason, sleep can be disrupted far too easily. I was born a light sleeper. Even as a little girl, I had a hard time falling asleep and remaining asleep. Warm glasses of milk, army crawling on the floor to my mom’s side of the bed, I would nag for attention, but what I wanted the most, were those magic powers to fall asleep.

Now, throughout adulthood, my sleep has its ups and downs. Sometimes I settle into bed, tired as can be, and 15 minutes in, my brain thinks of one ingredient, then another, then an entire recipe, and before I know it I’m quickly writing it down. Soon enough, half the night is gone writing out my ideas and plans. Other times, I’m just so happy and excited for the next day, that my feet are about to start racing like a kid jumping through rain puddles. And of course, there’s last weekend, when my car got stuck in the hot, desert heat, and not only was I physically melting, emotionally I just had to let myself have a meltdown. I had just taken my car to the shop last week, and now this?

When I get a good, uninterrupted night of sleep, I feel like a million bucks. The last time this happened, I went to yoga, refreshed and bouncing on my mat as we started. I could do so much more in my practice than I ever had before. That was the best day!!

To have good health, one must sleep well. Sleep should be your first non-negotiable in life. Your body needs amply sleep each night to repair itself. You need sleep for your body to manage your hormones such as insulin. Lack of sleep equals higher blood sugar levels, equals weight gain and possibly, diabetes. Your immune system weakens and your ability to fight infections decreases with repeated nights of little sleep. Mental clarity and decision making is lessoned throwing off the safety of yourself and others. The average adult should get 7-8 hours of sleep.  Some people, myself included, feel just fine with 6 hours. The 7-8 hours is what’s recommend to let your body fully repair and restore itself for the next day.

With years of sleep struggles, I have spent a ton of time researching methods of getting the best sleep. So I’ll share with you what I have learned, what has worked for me, and any other tips and tricks. If you struggle with good quality sleep, pick one tip and practice it each night. Once you have it mastered, incorporate another tip for however long it takes you to master that one. Continue until you’ve mastered most of these sleep tips, and know that you’ve improved your health significantly.

  1. Routine, routine, routine! Choose a time to start your routine for bed at the same times each night. Say you want to fall asleep at 10pm, begin your routine for bed at 9pm. Turn off the electronics, get the tub going, and pull out that book, brush your teeth, and put on your pajamas. Your body learns routines and eventually uses them as signals to activate your sleep system. Set your alarm to wake you up at the same time every day, even on the weekends. This routine of waking at the same time each day, your body will establish your sleep routine.


  1. Do something relaxing before bed. Take an epsom salt, lavender bath, read, drink chamomile tea, meditate, or listen to my favorite phone app called, Calm. It’s updated regularly with new stories, meditations, music, or sound. It’s geared for both children and adults. I particularly love the non-fictions stories!


  1. Lights! Light plays another vital role in this process. With the world obsessed over LED lighting and electronics, it’s no wonder the vast majority doesn’t sleep well. Your body uses a special chemical called melatonin to ease you into sleep. If you’re in constant light, your body doesn’t produce melatonin as it naturally would, therefore messing up your sleep. What should you do? Shut off all electronics, TV included, get out of LED bulbs an hour before you fall asleep.


  1. Eat a well-balanced diet. Your body will be able to rest enough to allow you to fall asleep with proper nutrition. Learn to know when your body likes food too. I can eat a bowl of oatmeal before bed and go to sleep just fine. I know some people who eat before bed and it will keep them up much later. If you’re like that, be sure to eat your last meal at least 2 to 3 hours before your bed time.


  1. Exercise. Do it daily.  It relieves stress that you may have built up causing you to stay up at night. Exercise also tires out your body more for sleep later at night. Moving your body outside is even better.


  1. No TV’s in the bedroom. Period. Your bedroom should be use for two things; sleep and intimacy. Only climb in bed when you are tired enough to sleep.


  1. Avoid daytime napping. When you’re trying to get your body into a regular night time routine of sleep, naps should be avoided. You may feel sleepy like you want to nap, but hold off until you have your nightly routine of sleep in place.


  1. After 20 minutes if you aren’t asleep, get out of bed and do something relaxing in another room like journaling, reading, or meditating. If something is on your mind, journal it out on paper. Believe me is significantly helps. Once you are sleepy enough, go to bed to fall asleep. Repeat this process if you still cannot sleep.


  1. Meditation and visualization. Make both a part of your bedtime routine. Start with just 5 minutes a night sitting quietly and taking deep breaths. Visualize how you want your next day to go and set positive intentions for yourself and others.


  1. Look at all the areas in your life. Are you spending time in each area? This isn’t easy for all of us, but the more you make the time to do it, the more it becomes a habit. Spend time with the friends and family that make you the happiest. Go on vacations, and take a few hours each weekend to decompress from the week. Pick up a new hobby as trying something new stimulates the brain and body to function and unwind.

Be sure to let me know how you have been sleeping. Did you try anything new to have a better nights sleep?

Sweet dreams,


Sweet Tooth Bars! Easy to Make!


I got a totally, random taste for something sweet, like a baked good. I really don’t even know where this was coming from. Baked goods just aren’t my thing. I love making them, but with real & raw ingredients. The kind that don’t give me a tummy ache, access bloating, or a crashed feeling. Then I thought, “Well, actually just a chocolate protein bar would probably hit the spot.” Do I really feel like going to the grocery store for 1 thing when I was already there this morning for a big list? Not so much. Hmmmm…

Ah ha!! I’ve got some almond butter, cacao powder, & some other goods here. I whipped out a bowl, started pouring things in, and mixing. One initial, tiny taste so far…magic! Just what I was craving. I’ve gotta roll these out into bars! Oops did I forget to record the measurements of each ingredients again? Yeah I’m not real slick on tracking those details. I just kinda know how much of what to throw in there. BUT!!! I can come close. You are always welcome to adjust as your heart desires just like any other recipe. Well, are you ready for this super simple, snackin treat?

Sweet Tooth Bars:

  • 1.5 c almond butter
  • 1 to 1.5 cups vanilla protein powder
  • 2.5 tbsp cacao powder
  • 1.5 tbsp ghee butter
  • 2 tbsp raw, local honey
  • 1 tbsp chia seeds
  • 1 tbsp flax seeds
  • *You can feel free to add goji berries , nuts, and anything else you like.  

Mix everything together in a medium bowl. Don’t mix with your spatula like me; they break.

Roll batter into a ball and place on top of a sheet of parchment paper on a counter.

With a rolling pin, roll out the batter so it’s still thick. The thinner you roll them, the more you’ll have, but they start to stick to the rolling pin. (The ghee butter does a great job of not allowing the batter to stick to the rolling pin.)

Take a knife and cut your batter into bars, & place bars on a plate & stick them in the freezer for at least an hour.

*this recipe should be taste tested as you go. That’s the only way you’ll know if you’ll enjoy the finally product. If you like them sweeter, add more honey or some maple syrup.

Most of all, have fun with it! Make up some of your own add ins. What do you have that you could toss in? Crushed nuts, cacao nibs, coconut shreds, dried cranberry or sliced dates?

Wondering why I pick the ingredients I do? For 1, there’s mega health benefits to each. Secondly, they make me feel a heck of a lot better than white sugar, white flour, & processed oils. Check ’em out…

Cacao powder/nibs: Loaded within magnesium!! Something we totally lack, but our body needs this nutrient to sleep better, keep our blood pressure even, fight inflammation, & kidney disease. Common cocoa powder is overly processed, has added fillers, & lacks nutritional value.

Chia seeds: they’re a healthy fat and protein. These seeds are loaded with omega 3 fatty acids and fiber. They also kept you hydrated.  Chia seeds are super versatile so if you haven’t used them yet, jump on it!

Flax seeds. Besides there’s beautiful, nutty flavor, these seeds balance your hormones, give you clear skin, aid in digestion, fight cancer, & lower your cholesterol. You can even blend then to make a flax powder!

Ghee butter is super delish. 4th&Hearth was nice enough to send me their Madagascar vanilla bean flavor. Ohhhh so good in making sweets from scratch. Ghee is a healthy fati like to use in baking a cooking as it has a high smoke point.

Let me know when you make your Sweet Tooth Bars! What did you add?!




Sips, Drips, & Tea Tips


I LOVE tea! In fact, in the winter, I drink up to 3 to 4 cups a day! Now I know what you may be thinking, “I don’t like tea. I only drink coffee.” Well, you wouldn’t stop using toothpaste if you didn’t like the taste of it would you? No, you’d continue trying different brands until you found the perfect one for you. The same goes for tea! Some can taste unusual, but there are tons that taste so delicious, and are loaded with benefits.

So find a flavor you like! Try a good range of teas. There’s floral teas, black teas, rooibos teas, herbal teas, chai teas, green teas, you get the picture. 

Continue reading “Sips, Drips, & Tea Tips”



Superfoods are not only high in nutrients and prevent disease, but they provide radiant skin, help you maintain ideal body weight, and fight disease! It’s time to stock up your kitchen with these top 5 superfoods!

AVOCADOS. Not only do they make for a delicious guacamole side dish, this superfood is a healthy fat, which provides optimal brain function. Add half of this fruit to any meal, and it will deliver proper blood flow through the body, support cancer prevention, and help lower blood pressure. Avocados have the highest protein content of any fruit. Mexico is the world’s top producer of avocados, with California coming in second. Once an avocado is picked, it takes between 7 and 10 days to ripen. If kept in the refrigerator, it will slow down the ripening process.

Continue reading “TOP 5 SUPERFOODS FOR YOU!”