Make your to-do-list kick a$$

03Lately I’ve been feeling a little overwhelmed, like the day doesn’t have enough hours for me to get everything done. Does that sound like something you are dealing with? Like you set out Monday with a course but are quickly pulled in a million different directions and feel BUSY all day.

Sometimes it’s just hard to stay focused on whatever task you are doing because your ever-growing to-do-list is hovering like a drone, judging to see if you could be more efficient or work faster!

So what do you do? My motto is aim to do less 🙂 Yes, this will make sense soon.

Set your intention, out loud or on a piece of paper!
What if you started your day setting your intention. It can be as simple as “Today I am open” meaning, you are open to what needs to happen. Not focusing on what HAS to happen. Or maybe its “Today I am focused” so that every time you get distracted by the squirrel running outside your office window, you have a gentle reminder that today is your day to be focused. Doing this also allows the law of attraction to intervene, providing you with what you need to lead you to your dreams, or just help you with your day.
TASK: Give it a try, set your intention for the day and let me know how it goes!

I know, sounds nuts right?! But let’s consider this. What if you had a to do list of no more than 4 items? Yes, you need to go to the grocery store, do laundry, pick up the stuff in the living room, drop off the mail, pick up shampoo, exercise, pick up kiddos, make dinner, pour a shameless glass of wine and collapse and binge on Netflix. How in the WORLD can I get that all in one list!? Fret not friend, this list is about the must do’s. When you focus on what NEEDS to be done, the rest of the tasks fell into place. I tried this yesterday and by the end of the day, not only had I checked off my must do list, I made a big dent in the other stuff.
TASK: Take a small sheet of paper, like folding an 8 1/2 x 11 in half 3 times. Your to-do-list should fit on that. Don’t be a poophead and write super small so you can cram more!

You forgot to pick up the mail, or you had a soda with lunch but are trying to cut back, or you really meant to exercise today but you didn’t. When you find yourself worrying about what you didn’t do, pretend it’s your best pal telling you the same thing. You would easily forgive your friend if they missed a lunch date, or if they forgot to send the email to your group confirming a meeting, so why wouldn’t you forgive yourself?
TASK: What is one thing you can forgive yourself for doing or not doing today?

The thing is, you FEEL like you accomplished so much more when you are able to see that you checked things off your to do list. So make the ones that you check off count. Get you most needed done and watch the rest of your day fall into place.

I’m not promising peace love and joy because you made a list, but I am promising that this challenge will allow you the opportunity to think about what is most important to you each day.

For more amazing stuff on setting intentions and attracting the good, check out The Universe Talks :

Disclaimer: No drones were used in the making of this blog

Love and Sparkles,


Act like a toddler for better health!

That’s right, throw your BEST tantrum at work today and if there is no chocolate milk with lunch, you’re OUTTA THERE!

Just kidding 😉

Acting like a toddler, however, can be a great tool to make healthier choices and to move your body better.

For a moment, try not to compare yourself to your own 2-year-old, or that screaming kid in the grocery cart ahead of you. Let’s think of what it’s like to be a toddler in these three areas.


When toddlers learn to walk, they do it starting in a squat position (NO, she’s bringing up squats again!) That’s kind of backwards from how we approach it now. You go to the gym, loosen up or walk into your favorite fitness class, and *grunt* you can’t get your butt down, your back is supposed to be straight and why are you losing feeling in your right foot?

Can we start from the bottom? Why not relax into the posture like garland or squat pose in yoga. Gently press your arms into your leg muscles and picture those legs opening like a book. You don’t need to ace this on the first try, but research suggests it’s better to know the movement that you are trying to achieve in order to be better at practicing it. That’s what exercise is anyway: us practicing over and over, each time trying to get better form or more repetitions in a set time. Now after you’ve tried that, stand back up and gently lower yourself to your point of comfort or challenge, take a deep breath in and see if you can sink down one more inch! In what ever exercise you are doing, meet the exercise at both ends! Now you can have your cookie 😉


Every see a toddler eat? I recently had a girlfriend over and her 1 ½ year old (or however many months I’m supposed to say) was eating a delicious snicker doodle! But, instead of gulping it down like I just did to my breakfast bar, she took a bite, then ran a few laps around my giant living room, played with her toy, and a few minutes later she returned to take another bite. BRILLIANT! Slowly savoring her treat. Again, please don’t take me literally and go run around the restaurant or your dinner table in between bites. Take this as an opportunity to be mindful and remember to savor your food. Enjoy then have a conversation with those around your dinner table or take a sip of water and relax.


I’d like to take this opportunity to apologize to my mom for not taking naps as a child. With my sincerest apologies, I am trying to make up for that in my adulthood. Seriously though friends, napping is AMAZING for you. Here is a great summary of a scientific study that examined the effects of sleep on body fat percentage. We need sleep and yes, you have stress, life, kids, it all piles up. But if you can’t get good sleep, you are disrupting the most important rhythm our body has: the circadian rhythm. That ever important internal clock that helps our brain signal our body when we need to shut-er-down and rest. When this is disrupted, your life is disrupted. I know you are busy and swamped, but please PLEASE pay attention to getting rest each night. Make it a priority and I can tell you, you will feel better and more balanced. 

Squat, eat and nap!


Conquer your 2016 – best ways to achieve your goals

“What’s your new year’s resolution!?” asked every retail clerk and friend in the country. Are you feeling that pressure lately too? People asking you what resolutions are this year, what you are going to do differently this year? Then you start thinking of last year’s resolutions, and 10 points to the person that can remember what those were!

Ok, let’s break this 2016 down!

Goals vs Resolutions: There is a stigma out there that resolution setting doesn’t work. Well one person put that to the test to find out why. Dr. Gail Matthews, a psychology professor, found that we increase our success rate for our goals when we have accountability, commitment, and we just write the damn things down! Here is a great article about her research.

So this year, set your goals and write them down! Maybe try ordering them in order of what is most important for you so you focus. Then tell a buddy, find a friend, hell, post it on social media and hold yourself accountable to your goals.

Vision statements: So this mentor of mine asked me if I made resolutions for the new year. I’ve made a couple in the past but in the last 5 years, instead of resolutions, I’ve written my hearts desires on a piece of paper with my close girlfriends and we stuff them in a bag and open them again the following year. The purpose is to write it down and put it out in the world. Set the intention and see how it unfolds. (Anyone read the Secret?!)

Well my mentor suggested I take that a step further and make a daily vision for myself. “um what?” I asked. She said that if I would just write down how I want most of my days to look, it will add so much power and motivation to my vision because I will have a daily reminder of the intentions I am setting.

Challenge accepted – I wrote down my typical day. I won’t bore you with the deets but here is the basic premises:

–   I will wake up next to my husband and puppies and smile, because I am grateful for all of them

–  I will get out of bed with energy because I have purpose for each day

–  I will meditate for 15 minutes because it is my intent to remember the things I control, and the things I do not

–  I will nourish my body with good food and beverage choices because that will make me stronger and healthier

–  I will have the opportunity to exercise most days because I love what it does for my health – and I really love yoga pants

–  I know that my family will have enough money to pay bills, buy groceries that we need and want, and be more than able to save for our future

–  I know that I will have time to make a good dinner and share it with my family most nights

Affirmations: I’m going to add that your daily vision should include telling yourself a daily affirmation. I know, I feel the eye-roll coming but just hear me out. Write down phrases or ask a friend or your partner to write down things they think about you. “I am awesome” “I am loved” “I am worth it” – and use those to tell yourself something each day you can this year.

Fear not: She also said “The opposite of fear is love.” Read that again – love. Love beats fear, so when you are afraid of changes, paying bills, losing friends and family, or whatever you have in your life’s bucket right now remember, on the other side of that fear is LOVE. For me, it’s not so scary when I’m able to remind myself that the fear is only an emotion, it’s not concrete. It doesn’t have teeth or rope to hold me back. And when I can get past that fear, there is love. I don’t know about you, but in my life, love has been pretty awesome.

Write down your goals, review them daily, and share them with a friend or loved one so you have accountability! Or try a vision statement for your days of 2016! Or do both!

Much love and new year’s sparkles


Are you a Hell Yes?! Advice on making adult decisions

Holidays are here! Extra cookies at offices, parties, cold weather and the “what the hell, I can spend my money on that” attitude. When you ask someone how they are doing, their reply is “Oh I’m just so busy!” This time of year can be overwhelming for many. Days have less sunshine, we are reminded of family that has left this world, and if your co-worker brings one more batch of sugar cookies you will flip!

Do me a favor, take your shoulders down away from your ears, both feet on the ground, lift your rib cage up and forward. You matter and you are worth it!

Now that you feel like a superhero, allow me to share some advice I heard this week. Listening to Tim Ferriss, author of the Four Hour Work Week which you should all read, he interviewed an entrepreneur/musician and had some excellent take-aways. Tim interviewed Derek Sivers, creator of CD Baby which is an online distributor of independent music and has spoken at TED Conference.  Here is what I found awesome and worth sharing with you!

1)      Hell Yes! Or No –  Derek had a really interesting take on the decisions we make. Whether it’s an invitation to go to lunch, or an offer to work on a new project or company. Derek says we have two choices, hell yes or no. Meaning, if you aren’t TOTALLY in and jump up and down with a fist pump for good measure, then your answer is likely no. He says this tactic will help us rid ourselves from the piddly stuff that isn’t that important but we do anyway because we feel we HAVE to. Or maybe we want to but the truth is we don’t have time and other parts of our lives suffer because we spread ourselves too thin (sound familiar?) Derek said that when he put this into practice, he suddenly had more time for when something amazing came up and could say hell yes! Before, when those opportunities come, we are so busy that our hell yes’s can lose their luster. So put this to the test on a few choices and see how it works for you. Are you a HELL YES? Or a no?

2)      Summarize the good books that you read – That’s right, get your paper and pen kids, there is a quiz! KIDDING! Derek offered some great thoughts about how when you read a good book and are like “YES! That spoke to me and I love every sentence in here!” Then six months later you can’t remember what was in the damn book that was so awesome! You aren’t getting old, just some of us don’t have that type of memory system in place. Derek’s solution: Write a brief summary for the book or grab the highlights and notes from your Kindle and put them in a word doc. When you actively review that which stood out, it helps you retain those nuggets. Review these notes when you can to maintain your list of awesome from the things you read.

There was SO much more than those two things so you should definitely tune in to Tim’s podcasts for more.

Let me know what you think and if you put any of these nuggets to the test!

Happy Christmas and may your New Year be filled with blessings that make you whole – and sparkles


Why you win with meditation – everyone likes winning!

You have no doubt heard or read something on the benefits of meditation right? About how you can clear your mind by breathing so that maybe, just maaaybe, you won’t yell profanities at the dude that cuts you off or flip off your boss behind their back – may or may not be speaking from experience here.

What do you picture when you think of meditation? An Indian guru sitting crisscross-applesauce with a comfy pillow under his tush, golden sun shining through the gazebo and birds peacefully flying by? Or someone with no children, no pets, and a stress-less job that drinks organic tea and eats kale? Maybe it’s just someone like you who decided to give it a try one day.

We aren’t surprised when we read that some of the most successful and happy people of the world meditate – so why the HELL haven’t we done it yet?! Confession time: I did a guided meditation for the first time last week. I didn’t see birds or start farting sunshine, but it did make me learn something about the power of my mind.

Set the scene – I had just an online training and was sitting on the floor of my living room playing fetch with my hyperactive terrier and googled guided meditations. I had just heard Tim Ferriss’s podcast on the five things he does each day to “win the day.” Meditation was one of them. So I tried it because Tim Ferriss is amazing and you should all just do what he says 🙂 The first four minutes were FULL of my brain bouncing from every thought and going on tangents, while trying to ignore my dog nudging my hand and whimpering because we had only played fetch for an hour – he’s 13 by the way.

So I stuck with it because according to people that have tried this, if they are able to once, JUST ONCE bring that monkey brain back to the present, hearing their breath and realizing that they are in the now, they win the meditation game. It’s not about keeping your brain empty, we are human and that’s just impossible! Instead, its about having the control to recognize when your brain is bouncing and bringing it back to feeling your body inhale, taking notice of where the breath goes. Is it your lungs that rise or maybe your tummy? Wherever that is, feel that breath enter filling the cavities of your body and as you exhale, pressing up with your diaphragm. In with the good shit, out with the bad shit.

Sure enough, six minutes into my trial run, for a VERY brief nano-second, I had a glimpse of what that is like. I’m sure it’s different for everyone but for me, I was lighter, quieter, and ever so slightly in control. It was powerful. And for just a moment, if you can bring yourself there, there is a peace and warmth that I just can’t put into words. I’ve meditated three times since then, loving every journey.

You don’t have to meditate for hours or every day, maybe try 10-minutes? Maybe just a day or two a week. I started with Tara Brach, because she literally wrote the book on how to meditate. She has a bunch of guided meditations. If you don’t make it the whole 10 minutes, so what?! Try it for YOU. This meditation is one of my favorites so far.

Why friend, why do we know this is good for us, but we just don’t try it?! This isn’t rhetorical so PLEASE EMAIL ME and tell me about your journey with meditation. Have you tried it? Wanted to try it? What stops you or what motivates you?

Love and sparkles,


Yes, you CAN workout on your couch – winning!

That’s right, I just made one of your favorite pieces of furniture a tool for fitness. WAIT! Don’t leave the page! This is just to show you that when ever you feel the need for a workout and its a rainy, cold, cruddy day, you can use this as an option to keep that body moving before cuddling in with popcorn, your puppies and a good movie!

Do each of these exercises for one minute and repeat as needed for a total body cardio and toning workout! As always, be mindful of any injury or condition you have and modify as necessary.

#1 The Squat

I heart the squat, it’s just full of awesome! So stand in front of your couch or chair and lean back like you are going to sit. Barely tap that booty and keep your knees above your shoelaces!

#2 Plank

Place your forearms on the cushy part of the chair or couch. Added benefit of a cushion is you have to work a bit harder to stay solid and keep a flat back. Keep that belly lifted and core tight!

#3 Lunges!

Elevate that back foot to add extra challenge to your lunge. The front leg is in a 90 degree angle with the knee aligned right over the ankle. Keep your back leg strong by engaging your glutes. Switch legs 30 seconds into the exercise.

#4 Elevated Push-Ups

Great core work as you stabilize on the cushion. Lower down keeping elbows in close to the body and back by your rib cage. Keep that belly lifted!

#5 & #6 Front lift/Side lift

Easy peasy, just lift your right leg to the front and side, avoid tapping the ground! Keep your foot flexed and a slight bend in the knee to protect the joint. Don’t lean too much on that chair or couch. Pat your hand on it throughout the minute to make sure you are challenging your balance! #6, switch to the left leg.

#7 Side Plank

Press up through that forearm and don’t sink into your shoulder. Lift your hips to the ceiling. For extra fun, lift your arm or top leg! Don’t forget the other side!

#8 Back leg lifts

Slight bend in your standing leg. Lift your back leg by squeezing your tush, not your low back. Use the couch or chair to help balance if you need. Think ballet dancer, they have amazing muscles! 30 seconds per leg!

#9 Decline push up

This is a boss of a push up. So only do this if you can keep your core tight and belly lifted. Also, keep those shoulders strong and don’t let gravity pull you down so your shoulder blades stick out. Press away from the floor and to lower, keep elbows tracking toward your rib cage!
Modification! Use the back of the couch or the arm and do incline push ups. You can also use the wall.

#10 Toe taps

Super quick and light on your feet! You can step and tap your toes on the cushion, alternating feet. Add a little hop in there for some extra cardio and calorie burning.

Rinse and repeat as desired! Don’t get down if you can’t do some of these moves, just find the ones that work for you and see how you improve over a couple weeks.

What do you think of this?! Leave your comments below! Or email me!

Potatoes and sparkles,


Perfection does not bring sparkles – a look at your decision to exercise

I’ve been challenged lately to slow down and take a closer look at my intentions for professional and personal situations. If you know me personally, you KNOW this gal doesn’t do slow down very well – at all.

If you are into those book things, I am gonna give a shout out to Brene Brown’s Daring Greatly. This book is about how vulnerability is actually a form of courage and that striving for perfection is the antithesis of growth and achievement. Perfection is the defensive shield that we put up; an armor to hide us from what we really need to deal with in our lives.

Geeze Britt, getting deep here! Well, I write with a purpose friends 😉 Plus I feel that you can all relate to this in your lives. We want to be good friends so we say yes to lunches with a friend even though we are exhausted, we say yes to taking on more projects at work because if we say no, we may miss that next promotion. We then mask our insecurities and vulnerabilities and in the end, we are anxious, stressed, exhausted little humans. Then we come home and take the edge off with alcohol, or chocolate, or both! Or we indulge in our favorite meal or dessert because by golly we deserve it.

Brown sites another author, Jennifer Louden and her book The Life Organizer where she states that we have “Shadow comforts” that help us hid behind our shields. I enjoy a good piece of chocolate as a treat or to savor, but sometimes we gulp the whole king-size bar in an effort to soothe our anxiety. I LOVE watching Super Natural. It’s the dumbest damn show and has no point and jumped the shark like 12 times. But it’s my show and I heart it! Other times we find ourselves flipping through the 300 +channels trying to find something when we should be dealing with an issue.

Enter the fitness perspective. Way to bring it back Britt! We exercise and beat ourselves into submission with a HIIT workout or for five miles on a treadmill or stair-stepper. But are we doing that because we want to increase our strength and lose weight? Or are we shaming ourselves for MAYBE eating two full maple bars at work today?! Or we dislike our bodies so much that we lose ourselves in a single exercise session and wonder why we don’t feel better afterwards.

Louden makes a great point “It’s not what you do; it’s why you do it that makes the difference.” So why are we working out, are we shaming ourselves because we think we need to be thinner, stronger, sexier, leaner?! Or are we more focused on our hearts, the function of our bodies, and trying to prevent ourselves from illness.

Take some time this week and ask yourself why you are doing certain things. This isn’t a blame game here, more about mindfulness. Mindfulness when you eat, when you spend time with a loved one, when you choose what to eat, and how you exercise. Be mindful and forgiving because you are your worst critic!

I could write a novel but I really encourage those of you who are struggling with this exact thing to talk to family, friends and professionals. Life isn’t about shaming yourself into submission. It’s about living the best way you know how, staying present and mindful of every decision you are making.

Since that was an emotional journey, here is a funny kitten video to bring you back to happy!

Much love and extra sparkles,

Enjoy the ride – and find out how horses do push-ups!

By know you have all been on a journey. A ride through life, career moves, relationships, personal goals – and we sit here today knowing we’ve accomplished a lot in our years on this earth. But when we look back, are we happy or even content with how we got here?

I’m super guilty of this, I know I want to achieve a certain goal, so I go balls-to-the-wall and push myself until I get there! I plow over friends who want to help because they aren’t moving fast enough or maybe I just want to do it my own way DAMMIT! We do this with exercise sometimes.

“I want to lose that last 10-15lbs, so I’m going to do the most intense work outs and run five miles a day until I get there!” So how long does that last eh? You start Monday with a 20-minute routine of burpees, pull ups, jump lunges and sprints. Probably not very long before you injure yourself or get exhausted because you are falling under the caloric intake you need to be doing super intense activities.

Take a breath (yes, I breath a lot in blogs)

You are not alone, many of us have a drive to hurry up and get to the end result. When we do that, we gloss over the learning opportunities, the points where we are vulnerable and could really use an extra minute to examine that. So when you exercise for the first time in a while and your legs just won’t move and your push-ups look more like a baby horse trying to stand for the first time, you feel poopy -Or maybe you realized Nickelback isn’t the best choice for music motivation (watch the video link and that will make sense) –  

You say to yourself “why can’t I do this?! I used to be able to do 20 push-ups or I used to be able to run a mile and not stop”

Step 1: Stop the negative self-talk. Just because you are at a different place in your fitness goals does NOT make you a bad person. But we go there right? Some people actually think they are horrible at life sometimes because we can’t do what we label as simple. So the next time you are comparing yourself to your old self or even someone else, do me a favor, and lift your head up. Seriously, take a break from reading this amazing tale and lift your chin up and roll your shoulders down and back. Hard to say hurtful or bad phrases to yourself when you stand like you do when you have confidence in yourself. –

Step 2: Enjoy your journey. So what if you can’t do a single push-up?! Start one step back. Maybe you do push-ups on your knees or elevated on a chair or wall? Ace 10-15 of those and then move through the next options. When you see yourself progress over the weeks, you will only fill that flask of confidence (yes, you need a flask for your confidence).

Step 3: Learn to appreciate your journey. Instead of judging yourself for where you fall on the fitness spectrum, celebrate when you advance through an exercise with small modifications or increasing the number of repetitions or amount of time you do a certain exercise. Celebrate that you are feeling better about yourself when you take time for YOU. And share your story with your friends and loved ones so you have accountability partners to support you on your journey.

*Special note! Free workout videos coming in December!*

Love and baby colts,


And we’re back! Back to the basics

Hello lovelies! We are all moved in to our new home, well, all of the boxes are here 😉 Dogs don’t know what to do with three times the size of a back yard and I’m getting used to not hearing my neighbors conversations from my living room! WEEEEE!

Thank you for your patience, I know you’ve been itching for the latest installment of awesome so here we go. Let’s get back to the basics.

I’ve been reading, you know, in all that spare time I have, about the fundamentals of exercise and why basic body weight exercise is SO incredibly important.

Say you want to start an exercise program and get stronger, leaner, or build muscle. All of these you need to be able to move your body correctly before you EVER add a weight. Too often we head to the gym and see someone squatting with 25lbs on each side of the bar and we judge our ability to do the same based on the size, age, and build of the person we are watching. That’s a no no friends.

Even the most advanced weight lifters start with practice rounds before they add weight. You should too! Want to learn to squat like that? Start sitting. No wait I’m being serious! The best way to learn to squat is to slowly sit down in your chair with no hands but before you hit the seat, squeeze that tush like you’re holding in a toot and stand back up! TADAH, the proper squat. Knees should never go in front of your shoelaces and always start with the booty back, then bend at the knee. You will set yourself up for more success if you get the basic move down first, then progress.

Speaking of progress, that doesn’t always mean adding weight. You can progress from the squat to a single-leg squat, commonly called the pistol squat. Yea, its intense, but it is a true show of strength if you can pull off a one-legged squat! Check out one of my favorite groups, the Buff Dudes explain the pistol squat!

Curious about this stuff? Email me and check back in January for our foundation videos that will show you the basics of exercises.

Love and sparkles,


Vacation workouts, oxymoron?!

So we’ve had some wonderful news, we bought a house and the loan is approved! – No Nebraska friends, we aren’t moving back to the Good Life- So that means chaos and craziness for the next few weeks, because we’re throwing in a pre-planned vacation too 😮

That means no weekly fun stories for about two weeks #sadface. 

But let’s have a good thought today. So what happens to you when life happens and you need to take a vacation or time off? Does your body completely crumble if you take a break from working out? Studies show that going from being active to total couch potato can effect your metabolism in as little as five to seven days, and some say you can completely de-condition from any training in only two weeks.  PANIC!!

Sometimes you need to breathe! Its alright to take a day or a few days off of intense workouts, lifting or running. But no matter where you go on vacation or staycation, try to stay active. That means go find new places by taking a short walk. Maybe they have a trampoline house for adults in town, go check it out! Enjoy shopping? Take a few laps around the mall to check out all the stores before going into one. Or just go to the Buckle, you’ll burn calories trying on the 1,000 outfits the clerks bring you!

Best idea – Google my mentor Adriene Mishler and her FREE Yoga with Adriene videos. These are free videos of short and awesome yoga poses that keep your body energized and strong. 

So take a break! Relax! Worse than skipping a workout is spending the rest of the day or week beating yourself up about it. So take your arms, give yourself a hug, now look in the mirror at how silly you look! Or better yet, snap a selfie and send it to me! (You may need someone to take the photo of you I guess, hard to selfie when hugging)

Love and EXTRA sparkles,