This Week’s STELLARGUIDE
It’s always been you 
The most important relationship you have in your life is the one you have with yourself. Why is it the one we work on the least?
We seem to work on all other relationships first; with our partners, kids, friends, colleagues…we work so hard trying to “fix” our marriages, our teenagers, perhaps work issues…we carve out time for everybody else first before ourselves, we want and crave love from others but we don’t always love ourselves.
We have fights and we say sorry to others but don’t forgive ourselves. We walk into a room and we greet our friends with hugs and smiles and huge hellos but we don’t show up for ourselves with that same type of love and effort. We constantly check in with our friends and family to make sure they are doing well but we don’t give ourselves the same grace.
When was the last time you asked yourself “What do I need?”. When was the last time you woke up and looked in the mirror and greeted yourself with a smile and said “I love you” to yourself in the mirror? We say it to our spouse, our kids, our parents, our friends but what about you? What would happen if you choose you? What if you put all that energy towards helping and loving yourself before anyone else?
It’s not easy but when the fierce self-love state of mind shift happens it’s beautiful and freeing.
Show up for yourself every day. Even if it’s for micro minutes of time throughout the day. For me, it’s 10 minutes of coffee alone with a quick outdoor grounding barefoot session; maybe some days it’s an hour of exercise; some days it’s listening to a podcast and learning something new, every day is different. Celebrate your smallest achievements every day.
Ask yourself what YOU need today.
Start today by giving the most important relationship you will ever have the love, respect, time, and care it needs. Start loving and self-celebrating YOU!
That’s the STELLARGIRL state of mind
See a List of Teri’s Tips
Try accepting where you are today and showing up for yourself first because if you cup isn’t full don’t look around for someone else to fill it. If your cup is full then everything that is runneth over is yours to give. You cannot give anything to your family, friends, job, career or anything else if you are not fulfilled yourself. So much of that is living in your powerful mindset of purposeful, intentional & positive self talk🤗
Self-talk is your inner voice, what words and thoughts that combine our conscious and subconscious monologue throughout the day. You may not even be aware you are doing it, but you most certainly are programming your brain and establishing inbuilt beliefs and biases. Here are a few phrases to shift your self talk into transformative success & stellar self worth:
💖 Use the words “I get to…”, “I will…” and “I want to …” vs “I have to….”, “I should…” or “I could…” . Yes, something as simple like “I have to do the laundry…” because it’s something you don’t really enjoy doing to “I will do the laundry”. Instantly your brain will just go “do” the laundry and not procrastinate or dread doing it! Another example would be changing your inner voice from “I have to workout” to “I get to workout”. That self talk shift will completely change from negative to positive actions.
🪴 Remember that nothing is happening TO YOU, it it happening FOR YOU. For example, you find yourself confronted by an obstacle, you change and re-program your reaction to thinking and saying, “ok, what can I learn from this?” or “how can I grow and figure out how to maneuver and solve the issue or problem?” versus living in the “victim” mentality of “why me?”
⭐ Saying “I should change careers, I hate my job” to “I will change my career and fulfill my passion”; these simple phrases already alter your inner voice from self doubt to self-confidence
Try accepting where you are today and showing up for yourself first because if you cup isn’t full don’t look around for someone else to fill it. If your cup is full then everything that is runneth over is yours to give. You cannot give anything to your family, friends, job, career or anything else if you are not fulfilled yourself. So much of that is living in your powerful mindset of purposeful, intentional & positive self talk 🤗
We all can do a little better to stop apologizing so often & say what we really mean.
Think about it, when we apologize all the time, what we’re doing is actually saying we are “sorry” for asking what we NEED. We have been “taught” it’s inconvenient to ask for what we need. How many times have you uttered the words, “I’m sorry” when you haven’t actually offended someone or made an error? While you may think your reflexive apology shows respect or accommodation, it’s actually making you appear less confident.
Depending on the the situation or circumstance, there is a time and place to use the words “I’m sorry”. For instance, if you hurt someones feelings unintentionally you definitely need to apologize. Same goes if you accidentally physically threw a ball and it hit a person, pet or window. You get it…
Here are 7 alternatives for saying “I’m sorry” and take your power back:
- if you unintentionally bump into someone on the street or in a crowded space, say “excuse me”.
- in an email or text instead of “I’m sorry I didn’t get to this to you sooner”, say “I’m so glad I can get this information to you”
- skip the apology altogether and get right to the point
- say “thank you…” instead. Don’t say “sorry I am late, say, “thank you for your patience, there was traffic.”
- use the words “I desire”. Ask for what you want not, “I’m sorry to ask for ABC or D”. Say “I desire this…”
- in the workplace or at school instead of “I’m sorry I got this wrong” try “What can do to improve this, it didn’t go as well as I had planned, but I got this”
- don’t apologize for having an opinion or asking a question simply say “Is now a good time to…”
In our daily lives, it is so easy to become overwhelmed, stressed out, full of anxiety and even sometime feel like you can no longer “function” or that “drowning feeling” creeps in. Meaning, we can easily feel mentally paralyzed or stuck…try a few of these practices and self talk measures that can help!
(If you suffer from depression or high anxiety, please contact your physician)
🧠 when you wake up in the morning, your subconscious mind must be nudged. Your subconscious mind is paying attention to the words your conscious mind is saying/thinking. So if you think “oh today is going to be a bad day or I don’t want to do xyz, you already programmed your subconscious mind to do that and you are setting yourself up to have a “bad day”. SO, instead nudge your brain when you wake up. and as soon as your feet hit the floor say; “Today is going to be a STELLAR day, a GREAT DAY” . Your self image will now be set up and programmed to have an amazing day!
⏰ hitting snooze is the first worse decision you make every day. Set your alarm and get up!
🪞look in the mirror and say hello to how you are going to show up today. If you feel anxious, say “hello” to your anxiety, acknowledge it exists. Tell it to go away for a little while and your will get back to it later! Now say one thing you are grateful for because gratitude changes your attitude immediately.
😮💨 breathe in box, draw an imaginary square in the air in front of you while you do it if you have to; (I learned this technique from Ali Starr)…..deep inhale for 4 counts…hold for 4 counts…exhale for 4 counts… pause for 4 counts…repeat 4 times
🚪 shut all the open tabs in your brain. Open one at a time. ☑️ them off in your written or google calendar. 🗓Seriously, actually check mark them as done or cross them out. At the end of your day you will look back and see how much you have accomplished.
⏸ pause, yes literally pause when you are going to react to an elevated or explosive situation at work, with your kids, with your partner. There is “power in the pause”. Seriously, try it, pause for 5-10 slow counts (count in your head slowly) and you will be surprised how your body and mind shift and how you act instead of react when you hit that pause in your brain 😊
🚪 shut all the open tabs in your brain. Open one at a time. ☑️ them off in your written or google calendar. 🗓Seriously, actually check mark them as done or cross them out. At the end of your day you will look back and see how much you have accomplished.
Change your mindset and remember that consistency is key. Regardless of what type of goals you have, they require a consistent level of training and thought reset in order for you to reach them.
The Holiday season is a time filled with giving, magic and wonder but for so many of us it’s becoming more stressful, crazed and draining time of the year.
TO SIMPLIFY THE HOLIDAY HUSTLE…
Book only one party per weekend, don’t RSVP yes to Friday and Saturday starting now. Take one of the those evenings or days to get shopping, cooking/baking done to freeze for Holiday celebrations
If you are hosting a holiday meal, send out a group text or email with a list of what others are responsible for. Be very specific. Do not ask what every one wants to bring. Delegate efficiently. Assign a dish, a dessert, an appetizer to another friend or family member.
Reserve a day or evening for wrapping gifts but make it fun!
Light candles, drink some wine or champagne, put on a movie, have the fireplace on, and set up the wrapping, ribbon, tape, tags and scissors out on a the kitchen table and have you and your partner or bestie enjoy the process instead of wrapping last minute
Focus on making memories and have gratitude for all that surrounds you, remember the time you all get to spend together and don’t stress about the mess.
Your kids, family & friends don’t want a perfect mom, they want a happy mom. If you are not a mom, your guests want a happy host not a stressed one!
When you better yourself, you can better those around you. Start with a smile, you will make your world more beautiful.
If you prioritize sleep and rest you will have more energy to make more of an impact in your daily and those around you.
if you laugh more, you won’t sweat the small stuff as much! Try smiling when you talk on the phone or when you are speaking to someone. Your positive attitude will inspire others!
Have fun, when was the last time you let go, enjoyed those around you, made plans with girlfriends or took your kids or yourself to the park and sat on a swing?
Sweat every day, we are not meant to be sedentary, move your body every 90 minutes and exercise first thing in the morning.
Celebrate the small daily successes, you win every day you don’t realize it!
SLAY YOUR DAY! 
Mediocracy has left the building! Only you have the power to control your thoughts, your words and your actions. So ask yourself why you would be okay with being “just okay”? Nothing changes if you don’t change it.
Try these easy, free tips to shift from an “okay” day to a “stellar” day
Do something hard first thing in the morning. Take a 2 minute cold shower, hustle during your workout until you drip sweat, or continue your fast until noon. One win leads to many wins throughout the day!Limit non-work social media scrolling to 30 minutes a day.Vent about JOY not about problems.Smile when you talk. Seriously, try it. It automatically changes your intonation & sets the tone for a more productive meeting or conversation.On a work day, get outside every 2 hours for 10-15 minutes a time. Walk barefoot on the grass, the ground or even the snow. Grounding to nature is healing for the body and the brain. Connecting to the earth’s energy rejuvenates our soul. So much of our days are spent indoors, in our cars and in our shoes, get outside and reconnect to the energy of Mother Earth. 
What mental health looks like for me 
I have a loving & interesting relationship when it comes to therapy. My mental health must actually be healthy. It can’t just be a term that it used loosely. It is a topic that is paralyzing for some. This photo of me is from 10 years ago. I’ve been in and out of therapy since 2012. Formal therapy comes in so many forms. For me it is weekly or bi-weekly one on one sessions with a therapist. I’ve had a few because of my change of location but every one has listened and guided me through life lessons, changes, turmoil, trauma and joy. They are an independent 3rd parties who observe from the outside in. It becomes interesting because some weeks or months I think “ya, I’m good, I don’t need it right now” but what I am learning through it all is that it is a process and it is only effective if you do the work, and therapy works for me in addition to all the other “things” I do for myself!
Here are some of the benefits therapy has provided me
Organized my chaos.Supported me through my waves of change.Helped me release what no longer serves me.A safe space to unleash everything on my mind and anything that weighs on my heart.Helped me let shit go by understanding myself better.Taught me that I can always grow, change, improve and self-reflect.Continue to thrive and fly to do all the things I desire.Gives me a different & sometimes a better perspective on certain situations.Provides peace of mind and that to me is priceless.Sometimes the wintery gloomy weather can take a toll on your mood. Here are some quick fixes to defeat a “doomy” day!
For instant pick me up’s…
Light a candle & have a 
bubble bath, relax for 20 minutes & rinse the day away.
Get your nails done, seriously, if you don’t already get regular manicures, it is a quick pick me up.
Put on some color, a vibrant green or sunny yellow are my go-to colors! If you are committed to an all-black wardrobe or cool neutrals, add a vibrant scarf, colorful sneakers, or an electric blue coat or bag.
Pick up your bestie, blare your favorite song, and sing at the top of your lungs! Not kidding, try it you will be laughing at yourself before you know it. A good tune always puts you in a brighter mood. Music is magic like that.
Have a cup of coffee with a friend, it’s important to catch up in person, and what’s better than a coffee bar with a comfy couch and a cool girlfriend! It’s the world’s most popular drink for a reason! The caffeine and chlorogenic acid boosts your energy.
Take responsibility for your life, it is one of the most powerful decisions you can make.
There are 1440 minutes in a day, use them wisely and spend time with those who elevate you and reciprocate your energy.
Grow & learn with educational and inspirational podcasts.
Read more or escape with an audio book over watching Netflix.
Spend time with people and not your phone.
You are limitless, mediocrity is not an option in any aspect of your life.
Smile when you speak, listen to how your intonation shifts – your voice is full of kindness and positivity.
Happiness is directly related to mindset & peace of mind is priceless. prioritize yourself.
Surround yourself with simple home decor updates that make up your happy place
🎨Now is the perfect day to start something new, a new hobby, class, new healthy habit
Change your mindset and remember that consistency is key. Regardless of what type of goals you have, they require a consistent level of training and thought reset in order for you to reach them.
Dry brush every other day before I shower and get ready for my day!
Sleep, yes sleep is your “magic pill”. Aim for 7-8 hours a night. 😴
Where are you going today? This is important because even if you have zooms from your kitchen, have a corporate job, are running errands or volunteering today you need know you destination and dress for your destination.
Check the weather, this may seen obvious but it 100% determines what you wear.
If you love black wear it, if you love neutrals, where them, if you love green, do it! Always wear what makes you FEEL good!
I don’t care if you stay home all day but get dressed. You will feel better, put on a matching set even if its cute sweatpants and hoody
Dress for your stellar shaped body 🤗
Fall fashion is my favorite here are my 7 seasonal staples to elevate your style, stay warm and achieve a pulled together polished look:
- Oversized blazer is a must this fall, layer over a cozy knit or hoodie for instant street style.
- Finishing touch accessories are non-negotiable as well as adding texture to your ensemble. Try a long pretty scarf to instantly lift an autumnal color palette and our STELLARGIRL beanie with a fur pom to keep your head warm and your hair weather proof!
- Chunky Lug Sole Boots, practical, comfortable and can be worn with trousers, denim, leggings, maxi dresses and mini skirts with tights. 💥
- Cozy knit sweater whether is it a cardigan to layer over your transitional maxi dress or a statement cable knit over striped shirting with trousers, it offers laid back chicness only a statement sweater can provide
- Slouchy Shoulder bag is a must to carry our extra essentials like gloves, an umbrella, water bottle or coffee thermos. So having more storage is vital!
- Wide leg pants, as skinny jeans are taking their retirement this fall, transition to an ultra relaxed shape for your denim and your trousers. They are the most flattering when they are high waisted and perfection with a cropped leather jacket or a long button down cardigan
- Long Statement Coat is the most versatile piece in your closet. And the best part is that anything goes, so invest in one that fits your lifestyle. A luxe capacious wool coat, a sleek tailored neutral toned beauty, a shearling coat is key to a capsule closet, or a 3/4 length puffer with perfect hood to brave the weather
Unpack. Yes, I know every one dislikes it but don’t procrastinate. Separate your laundry, dry cleaning and get the contents of your suitcase organized and put away.
Pick up groceries so that your fridge is full of healthy choices.
Elevate your legs up on the wall for 20 minutes before you go to bed to decrease inflammation and increase relaxation.
👙 Bring only three swimsuits that you can mix and match and use the bikini tops or one pieces as tops with wide leg pants for an afternoon or evening outfit.
👟👠🩴 Please bag your footwear. the airport and bathroom floors are full of 🦠 and also you never shake all the sand out so bag your footwear so they do not touch your clothing and intimates.
Unpack. Yes, I know everyone dislikes it but don’t procrastinate. Separate your laundry, dry cleaning and get the contents of your suitcase organized and put away.
Pick up groceries so that your fridge is full of healthy choices.
Hydrate, hydrate, hydrate. Drink 4-5 liters of water to flush out your system. Traveling is extremely dehydrating.
Clean your makeup brushes, exfoliate your face and apply a hydrating face mask the first night back. Take a hot then a cold shower to rejuvenate and circulate your cells. If you dry brush, (I highly recommend it) do that after you shower before massaging body oil into your skin.
Elevate your legs up on the wall for 20 minutes before you go to bed to decrease inflammation and increase relaxation.
Oxygenate. Go for a 2-4 mile brisk walk outside the next morning.
Blast your immune system with Vitamin C packs in your water and don’t forget your probiotics. Take 2-3 magnesium tablets before bed to flush out your digestive tract.
Rest, show your body grace, if you can take a nap, take one, if you can get to bed by 9pm do it! It is the best recovery!
How to keep consistent with your workouts while traveling
My professional and pleasure travel schedule is crazy these next three months. I am away more than I am home is seems. European spring break trip with the 4 kids this week; spring skiing in Aspen; an epic experience with our dads to the Masters in Augusta, GA; off to Austin, TX to prepare for the launch of STELLARGIRL Sparkling; Coachella with my girlfriend in April to promote SG, and the Kentucky Derby (bucket list weekend) with my man in May. And more to follow after that!
Here are my tips to stay active while travelling 
Put on your favorite podcast or playlist and walk the airport. Even if you have 30 minutes before boarding, don’t sit. You do that enough on the plane, so don’t stay at the gate or in the lounge, walk it out.
Walk the stairs in your hotel. I always find the staircase. Even if your hotel is on a high floor, take the stairs when you can.
Pack good walking shoes. The best way to explore a new city is to walk or rent a bike. Move your body if you can, especially after a meal.
Find a park close to your hotel and find a bench. Do elevated push ups, step ups, tricep dips & sitting knee tucks. Try 4 rounds/ 20 reps of each exercise, and before you know it you are breaking a sweat. Walk to grab your latte and slay your day!
If you don’t have any time to go to the hotel gym, try a 15-minute HIIT or Tabata workout in your hotel room in the morning before you get ready for your day. Pick 10 exercises to elevate your heart rate. Repeat them twice. You can get a free gym-boss interval timer on your phone and set it for 30 seconds on and 15 seconds off. Do as many reps as you can, go all out for 30 seconds on, and rest for 15 seconds. My go-to faves for a limited space are; jumping jacks, high knees, squat jumps, burpees, push ups, v-ups, mountain climbers, sumo squat pulses, plank thrusters, plank marches.
Stretch for 10 minutes or elevate your legs up on the bed frame before bed.
Consistency is 
Happy Travels 
- Moving you body daily, working out 5 plus days a week is a blessing, an opportunity to optimized health. Not everyone is physically able to move their bodies so going to a gym, working out at home on an app, walking 3-4 miles a day, stretching during your kids outdoor sporting events instead of sitting in a lawn chair, or while you are watching TV is movement you GET to do. It is a gift not a punishment. Get it in anytime, anywhere. It is a privilege.
- Eating healthy is not expensive. Eating junk, processed fast foods is punishing yourself. It is not the answer. Don’t shop in the “dead” aisles in the grocery store. Alternatives to “cheap” drive throughs are apples with nut butter, eggs, avocados on fresh sourdough, almonds, every single vegetable is not more expensive than a $3.00 box of mac and cheese. A meal is an opportunity to nourish your body and brain properly. Don’t think healthy is expensive, it is not true.
- Getting more sleep reduces stress, optimizes your hormones, gives your body what it needs to perform the next day at 100%. Stop scrolling, start sleeping!
Do not compare yourself to others. Healthy bodies are stellar – shaped
Show up every day, even if you only have 15-20 minutes. You don’t have to work out for an hour everyday. Consistency is key.
View exercise & moving your body as privilege, do not take it for granted
Associate exercise with positive thoughts, be grateful for what you CAN do vs. what you cannot
Progress over perfection, if you miss a day of movement, allow yourself a day of grace and pick back up tomorrow
I recently spent a weekend without plans. Something new as usually they are packed with adventure, kids sports, plans with friends & meal prep for the week.
Instead I combined one day of work & extended it into two days of “winging it!”.
I have to say, walking and watching the ocean waves rush under my feet for two hours was rare but relaxing. 🌊🏝
Weekends can be somewhat a toxin overload or a purposeful preparation for your week. If you are at home or took a 48 hour adventure & getaway, here are a few ways to elevate your day or days off.
- decrease your alcohol consumption by a few to nothing at all
- indulge in fresh food not junk food
- walk e verywhere you can, staying sedentary is not an option
- prioritize sleep
- don’t binge on media
- spend time with yourself AND family or friends
- take an hour and organize you upcoming calendar
- do at least one activity that brings your joy and fills your soul
- don’t make plans, go out for lunch at 3 or dinner at 5 or have eggs & bacon at 10pm
- laugh as much as you can 🤗
Eating healthy is not expensive. Eating junk, processed fast foods is punishing yourself. It is not the answer. Don’t shop in the “dead” aisles in the grocery store. Alternatives to “cheap” drive throughs are apples with nut butter, eggs, avocados on fresh sourdough, almonds, every single vegetable is not more expensive than a $3.00 box of mac and cheese. A meal is an opportunity to nourish your body and brain properly. Don’t think healthy is expensive, it is not true.
Getting more sleep reduces stress, optimizes your hormones, gives your body what it needs to perform the next day at 100%. Stop scrolling, start sleeping!
As we are in the busiest time of the year for businesses in Q4, holiday events, parties and festivities, remember to prioritize your sleep routine at least 4-6 times a week. Here are some “unwind from your day” ways to prepare for a good night sleep 💤
drink a cup of herbal tea an hour before bed
take a 20 minute bath, perhaps light a candle & enjoy your tea while soaking your body in a eucalyptus bath bomb or oil
have a good evening skin care routine
spray lavender mist on your pillow or in your bedroom
use blue light glasses if you are on your computer or phone in the evening, til 9/10ish, then try to get off all devices
take a magnesium supplement
stretch or do yoga for 10 minutes and take at least 5 long deep breaths
stop scrolling & silence your phone 30 minutes before bed
set one alarm and wake up to it, hitting snooze it the first worst decision of your day!
⼉ legs up on a wall or the back of your bed frame for 10-20 minutes while you read or calm your mind before hitting the pillow. reflect on what you did accomplish & all the positive moments of the day – big or small
aim to get at least 7 hours of sleep a night, 8 would be ideal!
You will awake more refreshed and ready for your day!
31 days until 2023 and I say “why wait” until January to start new healthy habits?
“They” say it takes 21 days create a habit, so we have time. Here are a few hacks to rethink the way you eat! I am on week 4 of tweaking my eating regimen and I know it works! I have wayyyyyy more energy because I have no glucose spikes therefore no mid-day crashing, I do not crave sweets and I have decreased inflammation and bloating in my tummy.
eat your bananas don’t blend them. Blending them breaks down insoluble fiber. We always need all the fiber we can get gals. Use blueberries or other fruit in your protein smoothies
after your green juice in the morning, have a savory breakfast 30 minutes later, like eggs and avocados instead of a sweet smootie (save your sweet protein smoothies for a snack)
always, yes always eat veggies FIRST at every meal. Eat in this order, all your vegetable first, then your all of your protein then your carbs last. It is key for your digestion. I used to eat in a circle, a bite of this, a bite of that. Now, I eat every vegetables on my plate before anything else
walk for 5 to 10 minutes after every meal. Don’t just sit. If you can get outside, that’s great, but just walk around your house, go up and down the stairs, tidy up, maybe do laundry, take a call but walk and talk or use your muscles in another way like stretching 
if you are able to have one tablespoon of apple cider vinegar diluted in a glass a water 10 minutes before lunch or dinner. Try doing it once a day, increase to two on the days you eat your meals at home.
Eating this way now will prepare your mind and body for the holiday season and create a healthier eating lifestyle.
Moving you body daily, working out 5 plus days a week is a blessing, an opportunity to optimized health. Not everyone is physically able to move their bodies so going to a gym, working out at home on an app, walking 3-4 miles a day, stretching during your kids outdoor sporting events instead of sitting in a lawn chair, or while you are watching TV is movement you GET to do. It is a gift not a punishment. Get it in anytime, anywhere. It is a privilege.
Time to workout at least once a day. In addition to your workout try to get a brisk walk in outside after lunch and after dinner too even if it’s 5-10 minutes.
If you have kids, go for a bike ride after school or dinner, it’s good family time and after being inside all day everyone needs fresh air and exercise.
Stretch whenever possible. It is something most people neglect. If you are watching a show at night, or even while on a phone call during your work day, put it on speaker or in your earbuds and stretch.
Its proven over and over again that exercise, especially outside, improves not only heart health but mental health. It reduces stress, anxiety, depression and improves mood.
Sweat, yes sweat, get that heart rate up! It is crucial to burning fat, reducing toxins and improves overall well-being. I love HIIT (high intensity workout training). I try to get at least 2-3 HIIT (High Intensity Interval Training) workouts in a week.
Try something new like tennis or golf, schedule a lesson with a girlfriend…even better!
Find some hiking trails near you and get out in nature.
Swimming or water/pool workouts are low impact movements and excellent exercise.
Yoga in the park, grab a blanket, an app and flow away under the trees & sky.
I would like to introduce a new routine I’ve incorporated into my “daily”. Cold showers….yes, it may not sound pleasant but the ideal way to take a cold shower is to ease in to the habit.
Start by slowly lowering the temperature at the end of a usual warm/hot shower. Get the water cold enough that you start to feel uncomfortable. Then, stay underneath the water for 30 seconds to start and ease into increasing it to 45 seconds, one minute, 2 minutes and eventually 3 minutes by the end of 2 weeks. Breathing deeply will help decrease your discomfort in your mind. After two weeks of doing this exercise, make the water slightly colder.
Benefits of having a cold shower or ending your warm shower with 2-3 minutes of cold chill time are incredible for our overall health, it is easy to do, it doesn’t cost anything and here is why I have been implementing cold therapy…
- Wakes you up, when that cold spray hits your body, there’s a bit of shock. This shock increases oxygen intake, heart rate, alertness.
- Increases endorphins, if you suffer from mild seasonal depression, cold showers can work as a kind of gentle “shock” therapy. The cold water sends many electrical impulses to your brain. They jolt your system to increase alertness, clarity, and energy levels. Endorphins, which are sometimes called happiness hormones, are also released. This effect lasts into your day!
- Increasing blood flow circulation which is always health savvy.
- Decreases inflammation in the body, athletes have been cold plunging for decades.
- Reduces muscle soreness post-workout.
- It can calm itchy skin.
- Potentially boosting weight loss as it increases your metabolism but going from hot to cold.
- Glowing hair and skin… cold water closes pores and seals the cuticle in your hair. Cold water, unlike hot water, doesn’t dry out the sebum layer, a naturally lubricated barrier that provides protection for your skin and hair so you may experience more luxuriant hair.
relaxes your heart rate, sometimes I meditate during this time or I just put my phone away and listen to music
improves the quality of your sleep
it can help reduce headaches & back pain
⨐ improves circulation
reduces inflammation in your ankles and legs, relieves tension & fatigue your feet & even the hips
calms the mind, the nervous system, lowers stress and anxiety
Surround yourself with simple home decor updates that make up your happy place
🎨Now is the perfect day to start something new, a new hobby, class, new healthy habit
It’s that time of year again, holiday shopping for family, and all your loved ones. Take the stress out of shopping with a few tips to make gifting more seamless.
- Start now! Black Friday sales and discounts are starting earlier than ever, like this week, so instead of putting it off until after Thanksgiving, start this weekend when you have time and without the struggle and stress of leaving everything to the last minute. ⏳
- Shop small, local or female founded businesses. Yes Amazon is “easy” with one click shopping and wrapping but don’t forget about all the unique and exceptional small businesses that need our support & love this season.
- If you find something you LOVE (like our STELLARGIRL SNUGGLE SEASON candle) buy a 1/2 dozen for all your besties! It’s not lazy, it’s efficient. Also, candles are the perfect hostess gift so you will always have one on hand to bring to all the holiday parties you are invited to!
- Make a list on your phone in the notes section so you have it with you all the time. Check off as you buy, and try to stick within the budget you set. It is not necessary to go overboard, but it is easy to do if you don’t start shopping soon. You tend to over-spend when you are leaving everything to the last minute..(see tip #1)
- There are always a few people on your list that are perhaps more difficult to buy for so don’t stress about it, make a donation to a charitable cause that is dear to them and print off the logo or name of the charity and wrap it in a small box with a beautiful bow! 🎀
Happy Shopping!
Change your mindset and remember that consistency is key. Regardless of what type of goals you have, they require a consistent level of training and thought reset in order for you to reach them.
Dry brush every other day before I shower and get ready for my day!
Grab a small group of your closest friends, and prove that Valentine’s Day isn’t just for lovers.
Have a pajama party-sit around the fire place, watch rom-coms, drink champagne or hot chocolate and catch up with your besties, add a fondue tray with cheese, bread, veggies and/or chocolate with fruit.
Brunch or dinner with a galentine gift exchange, like secret santa with with your stellargirl-friends.
Make-over day, one of your make- up savvy girlfriends can teach you how to apply a cat-eye smudge free or your hair guru gal can show you how to do an updo or those beach waves you have been trying to perfect.
Clothing swap, everyone bring over a suitcase full of clothes they are not wearing and swap with your girlfriends, don’t forget shoes & accessories!
Grab a latte and take a walk on the beach or lake side and if you aren’t near a body of water, take a trail walk or hike. You will get some movement in while catching up with your besties.
✨Create a vision board. It’s yours so make it bold, dream big but also sprinkle in some achievable wins so you feel accomplished in the short term.
✨Start a “Bright Ideas” journal. Keep it handy, jot down your ideas and then talk about them. Saying them out loud to someone makes you even more accountable.
✨Clean out your closets, kitchen drawers, pantry, fridge etc. Purge what no longer serves you.
✨Always give back, find time during the year (at least once a month) to volunteer, mentor, assist or serve others.
✨Once a day add in a self-celebration practice, it’s the STELLARGIRL way.
Clap out loud for yourself when no one is watching after you completed a kick-ass workout.
Grab a latte when you crossed everything off your to-do list.
Pick yourself up some flowers while grocery shopping or after a long walk just to make you smile.
Turn on a podcast 🎧 like “The Dream Bigger Podcast” with Sifhat Haider to learn something new every day.
Write yourself a love letter ♥️at the end of the day.
A good sweat requires equally good re-hydration. Hydrate an hour prior to your workout, drink small sips of water throughout your sweat session, and keep your tank full if you are exercising for over an hour with the proper electrolytes like sodium, magnesium and potassium.
Sweat actually hydrates the skin for period of time which is extremely beneficial but don’t forget that if it sticks around too long it can become a breeding ground for bacteria. So hit the shower or a least wash your face with a gentle cleanser without stripping the skin within 30 minutes of a good sweat. Having a cold shower after a good sweat session is an added bonus to your circulatory system
Heating up your natural sprinklers boosts your mood, metabolism and immune system, naturally rids your body of toxins, increases circulation within your lymphatic system & who doesn’t want all that
Sweat is healthy, it means your body temp is elevated over 98.6 degrees and enters into a cooling mechanism that keeps our core safe
“Sweat it out” is a phrase that we should listen to, whether we sweat it out in the gym, on the slopes, or even in an infrared sauna, the benefits of sweating does the body good.
Brighten your attitude, strengthen your health and “SWEAT IT OUT”!
Next time you have a stellar workout, run a few miles outside, get in a kayak, tag us @stellargirlofficial and we will post your win for the day!
Celebrate the small changes, it takes time to see physical results so take the mental win everyday!
Progress over perfection, if you miss a day of movement, allow yourself a day of grace and pick back up tomorrow
Associate exercise with positive thoughts, be grateful for what you CAN do vs. what you cannot
View exercise & moving your body as privilege, do not take it for granted
Try something new, I gave Aerial Yoga a whirl during my last minute trip to the Dominican Republic. It was challenging, both mentally and physically and if you are stuck on the treadmill or need to spice up your workout routine, I highly recommend it!
Have a goal. Whether you wear a fitness tracker of use your phone, maybe it’s to surpass 10,000 steps a day
Perhaps you are training for a 5K, a marathon or adventure that requires cardiovascular endurance.
Or your goal could be to gain strength, add muscle and lower your body fat. Regular, consistent exercise does just that.
Do not compare yourself to others. Healthy bodies are stellar – shaped.
Do you sweat for your mental health? It is proven that exercise lowers stress, improves sleep, reduces anxiety and depression, negative moods and improves self-esteem and cognitive function.
🧠 when you wake up in the morning, your subconscious mind must be nudged. Your subconscious mind is paying attention to the words your conscious mind is saying/thinking. So if you think “oh today is going to be a bad day or I don’t want to do xyz, you already programmed your subconscious mind to do that and you are setting yourself up to have a “bad day”. SO, instead nudge your brain when you wake up. and as soon as your feet hit the floor say; “Today is going to be a STELLAR day, a GREAT DAY”
Your self image will now be set up and programmed to have an amazing day!
⏰ hitting snooze is the first worse decision you make every day. Set your alarm and get up!
🪞look in the mirror and say hello to how you are going to show up today. If you feel anxious, say “hello” to your anxiety, acknowledge it exists. Tell it to go away for a little while and your will get back to it later! Now say one thing you are grateful for because gratitude changes your attitude immediately.
😮💨 breathe in box, draw an imaginary square in the air in front of you while you do it if you have to; (I learned this technique from Ali Starr)…..deep inhale for 4 counts…hold for 4 counts…exhale for 4 counts… pause for 4 counts…repeat 4 times
🚪 shut all the open tabs in your brain. Open one at a time. ☑️ them off in your written or google calendar. 🗓Seriously, actually check mark them as done or cross them out. At the end of your day, you will look back and see how much you have accomplished.
⏸ pause, yes literally pause when you are going to react to an elevated or explosive situation at work, with your kids, with your partner. There is “power in the pause”. Seriously, try it, pause for 5-10 slow counts (count in your head slowly) and you will be surprised how your body and mind shift and how you act instead of reacting when you hit that pause in your brain 😊
Don’t forget to accessorize. Add at least 3 multi length necklaces, stack some bracelets, add a scarf of a headband into your hair and voila, instant style on the go with minimal effort!
Layer up. If you are into basics, start with denim or black pants, add a tank, and blouse, hooded sweatshirt or sweater and layer with a blazer. A blazer elevates any look; if you are in leggings, denim, bike shorts, a midi dress or a maxi skirt, adding a blazer equals effort.
Leaving the house? You have to factor in the weather. Also if you live in a city or it’s a travel day and you are walking everywhere, please put on some fashion runners or comfortable walking boots to support your back, legs and feet. Be stylish but practical.
If you are staying in and working at home put on a matching lounge set, put your hair up, add a little lip gloss and cute slippers. Getting ready for your self is not selfish. It’s self care
Once you have your schedule for the day whether it is a work from home day, travel day, office day, errand day, brunch date or dinner and drinks you can start thinking about what to wear.
Check the weather, this may seem obvious but it 100% determines what you wear.
Start with footwear and build from there. Seriously, do you have to stand or walk blocks or a mile today, your footwear is most important. Does your job involve being on your feet all day, are you travelling or attending an evening event, you need the right footwear. Again, the weather plays into your footwear so start with your feet! 👠👟🩴
Layer, layer, layer. Layering your top with a button down, a sweater, a bralette over a tee or even adding a scarf will have you looking put together👚 If it is warm out layer your jewelry.
Add a blazer for instant style. Yes, even add a blazer with a tank and shorts will elevate your outfit.
Ask yourself how you are feeling. Seriously, are you feeling playful, colorful, confident, or maybe just need something comfortable. Dress for your mood.
If you love black wear it, if you love neutrals, where them, if you love green, do it! Always wear what makes you FEEL good!
I don’t care if you stay home all day but get dressed. You will feel better, put on a matching set even if it’s cute sweatpants and hoody
Dress for your stellar shaped body 🤗
If you want lasting results change your mindset, move with intention and turn it into a priority, not an option.
Monday-Saturday I get up between 5:45am and 6:15am. Sundays I try to sleep until 7am:). (when you wake up early or at a similar time every morning you reap the benefits of good habits which lead to a more energetic, well rested, stress free and punctual healthy you!).
I try not to check my phone or scroll social media until after I workout, go for a power walk or do a Melissa Wood Health workout if I am crunched for time green juice and or a protein shake with greens immediately post workout.
A consistent routine including getting dressed and ready, even if you don’t put much make up on, you will find yourself being more productive and you will conquer your day with more energy, mindfulness and less stress. I promise it’s going to make a world of difference 😊
Remember that nothing is happening TO YOU, it it happening FOR YOU. For example, you find yourself confronted by an obstacle, you change and re-program your reaction to thinking and saying, “ok, what can I learn from this?” or “how can I grow and figure out how to maneuver and solve the issue or problem?” versus living in the “victim” mentality of “why me?”
CELEBRATE one win every single day, yes every single day. It can be as small as making your bed that morning, maybe for you it’s overcoming a health issue or graduating college or landing your dream job. Maybe you fasted for 12 hours, maybe you got back to the gym today, or didn’t eat refined sugar. Take a moment and CELEBRATE YOU! You don’t have to crack open the champagne, you need to say to yourself, hey,” I wasn’t late to anything today” or “I booked my first solo vacation” therefore celebrating YOU. Changing your mindset to owning your worth; your small and your big achievements.
If you want lasting results change your mindset, move with intention and turn it into a priority, not an option.
If you want lasting results change your mindset, move with intention and turn it into a priority, not an option.
Allow yourself to have FUN, you deserve it!
🌾 HYDROLYZED OATS this leaves a soft, cushiony feel on the skin, drying to a velvety smoothness and forms a light, shiny but tackless film
🌰 SHEA BUTTER super hydrating and creates a thicker and richer formulation
🥑 AVOCADO OIL fatty acids help nourish the skin and provide additional nutrients
☀️ TITANIUM DIOXIDE a UV filtering Ingredient within sunscreens and a wonderful mineral addition into the formula
🌊 GLYCERIN a usetul moisturizer to treat or prevent dry, rough, scaly, itchy skin and minor skin irritations
💦 WATER the majority of our body composition and ideal way to nourish our skin
Try incorporating a pro/prebiotic. There are many out there on the market make certain you are checking with your Doctor to implement the right one! Gut health is key to healthy glowing skin! 😘
Protect your skin with sunscreen on a daily. Wearing it protects your skin so you still can go outside and get healthy sunshine and your daily dose of vitamin D.
Eat Omaga rich foods and try taking Omega supplements. Omegas are a critical component in building skin cell walls. Strong cell walls are extra important. These are the cells that form a barrier to the outside world. It is their job to keep moisture in and to keep irritants out. Omega rich foods are critical to also reduce inflammation within our bodies which reflect our skin health
Sleep, yes sleep is your “magic pill”. Aim for 7-8 hours a night. 😴
Wash your face gently, double cleanse at night and make certain you get a facial once a season. Ideally once a month but I can never swing that so I aim for once a season. The weather impacts our skin tremendously and your facial should be tweaked according to climate and what it needs to thrive
Don’t eat processes foods, fast food or food with refined sugar
Hydrate, hydrate, hydrate, water only please 💦
Put your phone away 30 minutes before you lay down, read watch a show, journal, or even meditate,
Organize your day the day before so you rest your head on your pillow so your mind and body will have a deep, restful sleep. Going to bed with panicked thoughts of your “to-do” list for next day will deplete the quality of your sleep so complete your calendar to keep you organized
Start new healthy habits like drinking warm water with lemon first thing in the morning before your coffee, making your bed or adding greens into your first meal of the day
Stick with it, find a workout that works for you and keep practicing
Change your mindset and remember that consistency is key. Regardless of what type of goals you have, they require a consistent level of training and thought reset in order for you to reach them.
Look at food as a healthy relationship with yourself. Would you be around toxic people? No, so don’t put toxic food into your body. 🤗
Look at changing the way you choose your fuel. Eat organic when you can, don’t eat anything processed or with chemicals. Don’t consume food with aspartame, sucralose, dyes and preservatives.
Understand that I am not eliminating carbs. Most don’t even know that there are low-glycemic carbohydrates in nuts, legumes, beans, veggies, and fruit so you are already eating them. When people think carbs they automatically think bread, pasta, rice, potatoes etc. and those are the ones you should limit. Note I am NOT saying eliminate I am saying limit those types to 2 “ish” times a week.
Choose fiber/green vegetables and protein (fish, tofu, beans, chickpeas or lean meat) at lunch and dinner. Also incorporate healthy fats like avocados, nuts and “dairy”.
Have a glass of room temperature water before, during or after you eat
You can’t out-train an unhealthy eating
Chew your food slowly, enjoy it and eat without rushing
Break your fast with fruit. I always have fruit in my protein shake in the morning or if I am running out the door for an early flight or meeting I grab a banana.
Intermittent fasting is a thing. But don’t really look at it too seriously because you are probably already doing it. In the US a “normal” dinner time is sometimes as early at 5:30pm but usually between 6 and 8pm. So you are probably already “fasting” 12 hours without actually thinking about it. I try to eat dinner by 6pm, 7:00pm at the latest. I am usually in bed by 10 or 11pm. I wake up around 5:30/6am and after I have water, coffee & workout it’s 830am so I have already fasted at least 12 hours sometimes 14 hours. So without too much thought I am already giving my body a chance to “fast”
Don’t count calories. Just don’t. The “recommended” 1200-1500 calories a day for women not enough. Seriously, it’s stressful and it isn’t necessary
👟👠🩴 please bag your footwear. the airport and bathroom floors are full of 🦠 and also you never shake all the sand out so bag your footwear so they do not touch your clothing and intimates
👝pack your sunscreen and over 3ounce toiletry bottles in a double ziplock baggie so they don’t explode all over your clothing
👙 bring only three swimsuits that you can mix and match and use the bikini tops or one pieces as tops with wide leg pants for an afternoon or evening outfit
👚roll your shorts, t-shirts and all casual attire you will fit so much more into your suitcase
🧳 to arrive at your location with crease free outfits, go to the dry cleaners two days before you leave and have your dresses and evening looks steamed and put into separate dry cleaning plastic, I swear they will not be crease if folded in to your suitcase on top of every thing else in separate hanging plastic wrapped pieces!
🌥 check the weather three days before you leave and try on every event or evening outfit including accessories, bags and shoes, you will stress less once you arrive knowing you are organized for each evening and day look. try to make sure your footwear and handbags can worn 2-3 times so you are only packing 4 pairs of footwear in addition to your travel day shoes. bring only your carrying on purse, two evening bags and one beach bag that can serve as double duty day bag if walking and exploring, only bring a backpack if you are hiking or taking day trips away from your hotel.
Rest, show your body grace, if you can take a nap, take one, if you can get to bed by 9pm do it! It is the best recovery!
Blast your immune system with Vitamin C packs in your water and don’t forget your probiotics. Take 2-3 magnesium tablets before bed to flush out your digestive track.
Oxygenate. Go for a 2-4 mile brisk walk outside the next morning.
Elevate your legs up on the wall for 20 minutes before you go to bed to decrease inflammation and increase relaxation.
Clean your make up brushes, exfoliate your face and apply a hydrating face mask the first night back. Take a hot then a cold shower to rejuvenate and circulate your cells. If you dry brush, (I highly recommend it) do that after you shower before massaging body oil in to your skin.
Hydrate, hydrate, hydrate. Drink 4-5 liters of water to flush out your system. Traveling is extremely dehydrating.
Pick up groceries so that your fridge is full of healthy choices
Unpack. Yes, I know every one dislikes it but don’t procrastinate. Separate your laundry, dry cleaning and get the contents of your suitcase organized and put away.
Nature is my favorite art gallery, get outside and really look around, walk through your city, town or country side
Take polaroid photos or get some of your favorite images printed, buy some frames and create your own art wall of your favorite places, people or self portraits
Surround yourself with simple home decor updates that make up your happy place
Even if you think you can’t paint or sketch, you can still get creative, head to a craft store and get those brushes and a simple neutral palette and surprise yourself
As NY Fashion Week wraps up, I love to look at WWD for street style images from independent photographers
Go the the book store, not amazon. spend time in your favorite aisle, mine is the travel, decor and fashion path… my bestie loves cookbooks and fiction novels.. but that’s why i love an actual book store. spend some time & flip through pages and “get lost”…
be a kid again, go to the park, sit on the swings, make a picnic lunch, ride your bike to get fresh flowers, get outdoors!
buy tickets to a live music concert or festival
get your besties together and open up the wine, get a cookbook and make dinner together and don’t forget to make a mess because you are making memories
Iif FUN for you is socializing and going out, then turn up the tunes and sing aloud to your favorite song, dance around your bathroom while you are getting date night ready!
if FUN for you is just be in “chill mode”, then take that hour long bubble bath, binge watch Netflix, take yourself out for sushi and a movie
sleep in, stay up late, read a book 📖 for an entire day, dance the night away with your girlfriends, have some champagne 🥂
Allow yourself to have FUN, you deserve it!
take a weekend off social media once a month, you need to check in with yourself and your loved one’s and not check Instagram.
⚖️transformation & trust yourself
💦 moves through everything & is so powerful, try to spend time near a large body of water & see its beauty
🤍create a sacred space, get the junk of the world out & live out your magic with mindful & living meditation, breathe it in & exhale whatever doesn’t serve you 💫
🎨now is the perfect day to start something new, a new hobby, class, new healthy habit
🕯light a candle which signifies bringing more light into our lives & the universe will shine on you
✍️worthwhile, clear intentions, the new moon brings energy boosts, new inspiration