Learning to say No.

No. It’s just a word, but why is it that we are so afraid to say it? Whether it’s psychological or the fact of being a people pleaser like me it’s easier to say yes and make everyone happy which only leads to you being unhappy because now you have to do something you don’t want to do.

Saying yes to too many things is counter productive because once our plates become too full, things start to slip. Building fences to help us feel comfortable saying no is a good thing and something that will help you to be successful.

Things you should say yes to : things that make you happy or you enjoy, that advance your career path, and that won’t distract us from reaching our goals.

Here are some things to keep in mind when you’re considering making a commitment to someone.

  • Set your boundaries beforehand & stick to them.
  • If it takes your time and it doesn’t benefit you personally or professionally say no.
  • Don’t be afraid to create some white space on your calendar.
  • Accept people’s reactions and move on.
  • Have a solid honest reason, don’t fall down the rabbit hole of excuses.
  • Take time to answer if you need it. i.e. “Let me think about it”.
  • Thank them for thinking of you or offering.

Learning to say no will help you avoid resentment. Most of the time if you’re honest and upfront with someone about the way you feel they will understand. If you need to practice saying no get in front of a mirror. Learning to say no was very hard for me, but I can’t tell you how much happier I am now that I have learned. I have time to do things that I enjoy and that help me to learn and grow as a person. Saying no doesn’t make you mean and learning the reasons you say no is important as well. It will allow you to live in a more positive state of mind where you don’t dread commitments or complain the entire time you’re doing it.

DON’T BE AFRAID TO DO THINGS FOR YOURSELF. IT’S THE ONLY WAY YOU WILL BE HAPPINESS.

Xx, Kennah

 

Setting Goals

One of my favorite things to do is set new goals. Write them down, track them as you progress, and finally CHECK THEM OFF! Here’s a few things I’ve learned along the way of my goal setting.

  1. Write it down and keep it somewhere you can see it on a regular basis to remind yourself what you are working for. I also like to write why this is my goal. For example right now I am doing a sugar cleanse. I wrote my goal of how long I’m going without sugar, specifics on what I can/can’t eat, and finally my reason being that it makes me feel yucky, tired, sluggish & it makes workouts harder.
  2. Be realistic with yourself. Instead of setting a goal to lose 20 lbs, break it down and lose 5 lbs at a time. You may find that you don’t actually need to lose 20 lbs just 15.
  3. SET A TIME FRAME! If you just say I want to save money for a puppy or whatever it is, the likelihood of it happening at least for me is slim. I have to say I will save $1,000 for a puppy by such and such date, I will save $100 a paycheck to get there.
  4. Don’t set too many. YES, I did just say that. If you set too many you lose focus and its better to zone in on a few and check those off and then set new ones. If you’re trying to do it all, everything gets half done and you’ll never get anywhere.
  5. Set long term & short term goals. I.e long term you want to help people, your short term goal would be to volunteer 2 hours a week for 8 weeks.
  6. Don’t be afraid to tell other people no. Something I struggle with is when I’m trying to resist something and someone says I’m dumb or I don’t need to lose this or do that and tries to offer it to me, I start to reason with myself. Just say no, don’t negotiate and justify. You’re doing this for you, not for them. Automatically know your answer is going to be no and pull out your reasons why.

Now go set some goals!!

Xx, Kennah

Easy Everyday Healthy Swaps

This post is all about the easy everyday products you use that can be swapped for a healthier option without any sacrifices on taste!

  1. Swap regular milk for Almond Milk. I love the vanilla flavor and they make sweetened or unsweetened depending on how daring you are! I use it in my pancakes, cereal, and mix it in with my eggs.
  2. Protein Pancake Mix. Kodiak cakes are delicious and good for you! (and they’re local to Utah, woot woot represent!) We use it in my house to make waffles, pancakes, and even lightly bread our chicken (to die for!!). There are tons of other recipes on their website that you can find for things like biscuits, muffins, and even pizza!
  3. Greek yogurt is so yummy (not just with fresh fruit). It can be used to substitute for mayo in dips like ranch!
  4. Swap out white rice for brown rice, or if you’re feeling like trying something a little out of your comfort level quinoa. Both are a yummy healthier alternative.
  5. Natural peanut butter. It’s a split second decision in the grocery store, but the taste is no different!
  6. This swap tastes different, but is still yummy and makes you feel better when eating something not so good. Lettuce for hamburger buns! Don’t miss out on the yummy summer BBQ goods. There are ways to get the best of both worlds!
  7. Coconut oil has so many uses and one of those is in cooking! It’s a good swap out for fatty foods like olive oil.
  8. Frozen yogurt is one of my favorite treats. Ice cream is high in fat, sugar, and calories. Frozen yogurt is light and doesn’t leave you feeling guilty. (Yasso bars are my fav).
  9. Pasta is everyones favorite and you can still eat it while being healthy. Wheat pasta is a good option that doesn’t change the texture at all. Zoodles are another option (zucchini noodles).
  10. If you haven’t already trade in that white bread for whole wheat!

Whenever I feel like grabbing a crappy snacking food I think about what kind of nutritional value it has. Is it going to leave me feeling empty and hungry again in an hour. Instead of a bag of chips grab some veggies. Eating right is a lifestyle change and it can seem overwhelming with information but you just have to take it one step at a time. You got this!

Xx, Kennah

25 of My Favorite Healthy Snacks

You may not know that I actually love working out and semi-like eating healthy (joking, it makes my body feel so good and energized). I know it can be hard to get creative when you’re trying to be healthy and eating the same foods over and over is not fun! So I decided to share some of my favorite healthy snacks that I eat on a regular basis to help you stay on track throughout your summer!

  1. Energy Bites! You can find my favorite recipe for them here! (I add 1/3 C. of Chia Seeds).
  2. Frozen Grapes
  3. Light Babybell Cheese
  4. Strawberries (best time of year for them)
  5. Natural Peanut Butter & Celery
  6. Greek Yogurt Ranch & Veggies
  7. Cottage Cheese
  8. Bananas (frozen, with peanut butter, or plain)
  9. Protein Bars/Drinks (I love the Muscle Milk Pro Series in Chocolate, when picking a bar or drink be sure to check that there is substantially more protein than sugar.)
  10. Blueberry Lemon Protein Muffins (I substitute instead of using oil).
  11. Skinny Pop Popcorn
  12. Hummus & Veggies
  13. Lean Jerky (s/o to my dad for keeping me stocked up)
  14. Edamame
  15. Apple Slices
  16. Cashews (nuts in general are good for you)
  17. Mini 100-Calorie Guacamole packs
  18. Boiled Eggs
  19. Lemons (yes I am a freak I eat them plain)
  20. Greek Yogurt
  21. Pineapple Chunks
  22. Fresh Peaches
  23. Grapefruit
  24. Greek Yogurt
  25. My last is not actually that good for you but its not bad for you either and it’s my sweets for the day! Frozen Greek Yogurt Bars! I love the chocolate chip cookie dough ones.

Eating healthy is an important part of a beauty regimen! What you put into your body reflects in your hair and skin (breakouts, losing a lot of hair = unhealthy choices). If you didn’t know, now you know! Also if you have any yummy snack suggestions for me send them my way!

Xx, Kennah