Rolling out of bed on any morning can be a challenge, but there’s something about Monday mornings that makes you want to hit the snooze button repeatedly. Too tired, maybe too many late nights and it’s catching up to you, busy weekend, or you might just love your sleep. Whatever your reason for jumping out of your cozy bed, remember, how you start your Monday brings positive vibes for your day and the week. It’s all a matter of mindset. Think of Mondays as
the beginning of possibilities. Yes. If you train your brain to think about Mondays as a fresh start, a do-over, a chance to accomplish goals.
 
It’s easy to dread the start of the week when the weekend is too short. And, if you’ve had a great weekend, it’s even more reason to wish for a three-day break. I’m sure some would agree to that because according to gitnux.org, Monday is the least productive day of the week and fifty percent of employees are late on Monday. It’s also the most common day to call in sick.
These are staggering stats. It makes me believe people are not enjoying their jobs, they’re stressed or have personal matters to tend to.  
 
Whatever the reason, instead of dreading Monday, consider it as the beginning of new possibilities. 
If you need a little motivation to not hit the snooze button, here are some reasons to put a spring in your step:
 
 
1.         Plan for the week ahead of time. Accomplishing a goal is motivating for me. I plan my week on Sunday night. That way, I have a clear focus on my to-do list. I write my goals on my desk calendar and physically check them off. What you can accomplish is surprising when you put your mind to it. When I make a list of things I want to get done, like, writing my blog, going for a run, or updating my website, I’m a step forward to success.
 
2.         Work out. I usually start my weekly routine on Sunday, so on Monday I’m already feeling accomplished putting in the second workout of five. Going for a run or hitting the gym energizes me and when I do it on Monday mornings after I’ve had a cup of coffee and a short creative session, it motivates me and sets me up to be productive for the week.  
 
3.         If you’re on social media, the hashtag, #motivationmonday is fun to read and feel some positivity. If there’s a quote you read or if you think of something positive to say, post it. The kinder the words and encouragement for others will lead to positive vibes and a better attitude. And with a better attitude, good things happen!
 
4.         Reward yourself. Self-care is important. When I accomplish my to-do list in the morning, I reward myself with a cup of coffee or tea and a cookie. I might even give myself extra time to read a book. It’s a gift to myself to say, ‘You did it!’ And it feels good.
 
5.         Monday is a great time to think about other goals. I think of other things I want to get done in the next week or month, like signing up for a class, scheduling a get-together, or simply trying out a new recipe. Think of Mondays as the gateway to opportunities. 
 
Switching our mindset from ugh, Monday to yay, it’s Monday, will brighten your day. Attitude is everything, right?
 
I’ll share with you something a personal trainer told my fitness class. He said, some people want that end goal, whatever it may be, but they don’t want to work to get there. 
It’s one thing to want something and another to go after it. We dream and imagine what we desire, but when it comes down to it, we fall behind and eventually give up because the challenge might be too tough, or it may not be what we imagined. 
However, if you have goals and have a roadmap to get there, it’s easier to stay focused.
Forming good habits helps drive you down the path of success. So instead of dragging your feet out of bed Monday morning, remember what could happen if you put your mind to it. One step at a time.
 
Happy Monday!
 

How to Incorporate More Fitness into Your Routine 
​ Fall is upon us and what better way to welcome a new season than by beginning new fitness goals?
Last week, I talked about the benefits of writing in a journal, something I’m still doing. It starts my day with positivity and sets me up for success even when I’m not feeling it. 

 My morning starts with a quiet house, a cup of coffee and five minutes of journaling. I get a bit of creative writing time followed by a healthy breakfast, more writing and then a gym session while my kids get up for school. This allows me to splurge on a quality workout.  And by splurge, I mean it. I love a good sweat session. It’s how I know I’m working hard and making a difference in my physical abilities as well as my mental. 
 How about you? Have you gone for a run and after half an hour you think, I could go another five minutes, another ten? Or, how about playing a game of pickleball, and afterward, you feel energized and just happy? Well, those feel-good hormones keep you going and crave another workout. It activates your endorphins and elevates your energy levels. 
 
 So, when you’re feeling sluggish or unmotivated, exercise is a great way to reverse your mood and increase your energy. Just remember how you felt the last time you enjoyed an exercise. Not only does it make you feel great physically, but it’s also a mood booster!
Did you know that a brisk walk or even a ten-minute ride on an indoor bike will lift your mood and kickstart your energy? With fall weather coming, days will become shorter, and we will naturally become tired earlier. You may feel less inclined to hop on a stationary bike or the elliptical but if you tell yourself, I’m doing it for ten minutes, chances are, ten will become twenty and possibly thirty, depending on your time commitments. The point is, that allowing yourself to move your body will result in good things. If you tell yourself, hey, I don’t feel like working out, but I know my brain needs the exercise too, you’re giving yourself what it needs. 
 
Did you know that a regular fitness routine improves brain function and leads to clearer thinking? 
According to Ace-pt.org, it helps your mental function by increasing serotonin in the brain.
 ace-pt.org/fun-exercise-facts/
If scheduling exercise into your day poses a challenge, consider making a plan, one you can achieve weekly. Make it simple. Start off small, achieve, and then increase the following week. 

Here are 5 easy tips to incorporate into your schedule:
 
1. Plan. Pick three days a week you can devote to exercise.
2. Pick the amount of time to dedicate. If 20-minute sessions is all you can manage, it’s better than not doing anything at all. 
3.Meet up with a friend. Going for a hike or a walk, or even attending the same gym will keep you accountable. 
4. Exercise in the morning will guarantee you get the job done. By the afternoon, there are distractions, appointments, and commitments that could take priority and then you’ve run out of time. 
5. Choose an exercise you enjoy. When we feel like we must do something, it becomes a chore, and we may struggle with committing long-term.
 
 **Always check with your doctor before starting a new exercise  

The Benefits of Journaling 

 I'm sure you know as well as I do, the benefits of journaling. I mean, there's a laundry list of reasons why we should do it. It's good for the brain, boosts positivity, and helps with creativity. It's a great exercise for mental health. It also encourages personal development, goal setting, and self-confidence. 
Since I wanted to continue my personal development journey with positivity, I decided that writing it down might give me clarity on committing to my goals. I figured if I devoted one minute at the start of my day to reflect on my goals, it would be an easy task to accomplish because it would set my day up for a positive one. 
 
 I began by writing a couple of sentences and I discovered a minute of writing was all I needed to reflect and restore my confidence and gratitude. I asked myself: What's important to me right now? What can I do to make my day a positive one? 
 
 It's been two weeks and I’m happy to say not only have I accomplished goals, but I’ve also minimalized my anxiety. Focusing on the positive makes room for more goodness in my life and for me, it’s important. I want to be the best I can for myself and my family. 

Here’s how it works for me: 
 My brain is ready to write the moment I jump out of bed. At my desk, I open my journal, date it, and write a few sentences about how I want to embrace the day. I may start with, I am grateful for today because… or, I might use encouraging words to remind myself of my accomplishment. 
I never think negatively, that would just set me up for disaster. Instead, I reflect on what I want to accomplish.  
For example, I use my journal to remind myself I am grateful, I am happy, and I can persevere. 

In Conclusion.
I’ve been writing my gratitude-personal-mindfulness-wellness journal for two weeks 
( Monday-Friday) and I can honestly say, I am in a good place, both mentally and physically. My day starts with positive thinking. I reflect on what I can do that’s in my control. Not only am I succeeding mentally, but physically as well. I’m making better health choices by listening to my body and focusing on the day, not the entire week. 
 
To journal or not to journal, it’s about you and your journey. 
Do you journal? If so, I'd love to hear what kind of journaling you do and why. 

Have a great week!
Deni


Here’s a list of different ways you can journal.
 
Gratitude 
Travel 
Mindfulness
Fitness
Confidence
 
To learn more about journaling, I found this website:
 
www.betterhelp.com/advice/general/10-benefits-of-journaling-you-shouldnt-ignore/

How often do you show yourself appreciation? Do you stop in the moment and say, hey, I did a great job, or I handled that situation well! Thinking about what you did positively will boost your attitude toward yourself and will pave the path to gratitude.
 
According to grateful.org having gratitude toward yourself helps recognize your inner beauty, skills, talents, and achievements. ​

With the right mindset you’ll find gratitude in your life. 
​

1.             Write in a journal. Take five minutes to jot down your achievements and the positive things you did or plan to do in a day is a great way to set your brain up for gratitude. A counselor once told me it’s a good way to think about what you are accomplishing versus what you think you need to accomplish. Try and list three things you feel good about.
2.             A brisk walk is a mood lifter. Moving your body, breathing in fresh air, and taking in your surroundings has its benefits. It’s also a way to acknowledge your day and think about what you are grateful for. 
3.             Positive thinking. A good attitude is contagious. People also want to be around uplifting and happy people. When you leave your house, remind yourself you’re doing your best. You may want to say, 'I am grateful for...'
4.             Take time for yourself. It’s easier said than done, I know, but if you keep a schedule, not only will it become routine, but it will also become a way of life. For example, I work out in the morning and my kids know, it’s my time. Having the morning sets me up for accomplishment and a good attitude. 
5.             Tell someone your good news or what you're working on. I find this the hardest of all. It feels like I’m boosting, however, I’ve learned that if you don’t share a good moment or achievement, others won’t see the positivity and we all can benefit from more positivity in our lives. 
6.             Cheering and supporting one another. This is similar to #5, however, when you show gratitude towards others, it engages your positive attitude. In time, it becomes natural.
7.             It’s important to reward yourself for doing a good job. Taking a moment to feel the accomplishment and to celebrate with someone you love is a great way to acknowledge yourself. 
8.             Meditation. There are many benefits to meditation. Thinking about your breath, not letting your mind wander, being in the moment and ending with kindness sets you up for self-gratitude. 
9.             Be grateful for the people in your life. When I get a text or phone call from someone I care about, I think about how great it is to connect with them and how lucky I am to have this person in my life. 
10.          Positivity. Practice saying positive words to people and yourself. Attitude is everything and by switching a negative experience, situation, or thought and finding a positive angle, you are more inclined to reflect positively, and it will become natural, filling you with gratitude for what you have.
 
How you practice self-gratitude?
 
Have a great week!

Summer is NOT Over
If you’re like me and you LOVE summer and you’re sad to see it end— there's still time to fit in those fun-filled days and make the best of it while you can. For now, I'm going to forget about the pumpkin spice lattes, back-to-school shopping, and Halloween advertisements until I have to, for now, I'll savour the last few weeks.

Here are ten ideas to help wrap up the season. 

1. Schedule lunch or coffee with someone you’ve meant to get together with.
How many times are there when you run into someone you haven't seen a long time and you promise to get together? It happens. Life happens and that's okay. Here's your chance to fit in a visit.

9. A summer treat is never a bad idea. Buying an ice cream or boba is so satisfying. What’s summer without a little indulgence to cap off memories?

10. Make a date with yourself! I love this one. It doesn’t have to be the whole day, it can be just a couple of hours, but scheduling time for you is the best way to show yourself love. There are so many ways to give yourself care. Here are a few:

A spa ( pedicure, manicure, massage) 
Attending a new fitness class
​Visit a library or book store
Yoga in the park  
Visit a coffee shop
Take an art class
Nature walk
Attend an online workshop
Garden ( plant an indoor herb garden)
Decorate a space at home

Schedule your day by writing it in your calendar so you stick with it. You’ll be happy you did!
I hope you have a happy and motivated week!

* Deni and K. Groome collaborated to this post.