Your Inner Cheerleader or She – Devil?

I get it, change can be intimidating. As humans, I feel like we can tend to think about change as being something huge, instantly noticeable & even a little bit scary. It’s like we came up with this make-believe story that for change to happen, it has to be something like a life event, change in status, move across country, dramatic hair cut or color, etc…

In my opinion, while those big, epic changes are exhilarating and easy to see, it is the everyday micro – changes that don’t get enough credit. You know,  in our minute to minute decisions in the way we respond, think, feel, act, move, eat,speak —  all of it. These little things all add up to be HUGE overtime and often, something we can immediately notice in our mood, who we attract and our minute by minute reactions & feelings impacting every single thing, like a row of dominoes.

Let’s take something that we all do, self talk. That inner dialogue that happens quite often throughout the day. Granted, surely there is an argument to be made that everyone’s inner critic is different, sometimes a cheerleader, other times a she – devil, but it still remains. What if every time that inner critic piped up with something negative you shut it down? Have you ever noticed how much those quiet thoughts are there? What they are saying? How they are speaking to you? How would they make a close friend or a loved one close to you feel if you said those exact things to them over & over, & over?Would that person feel like worth anything? That what they were striving for was worth it? Would those words make them feel loved or the exact opposite?

This is the thing, the more you can take notice and instead of being so hard on yourself, you actually celebrate more with that inner self critic. Celebrate the small wins. I am talking about the really minor ones…. waking up 5 minutes earlier for some “you” time, taking a few deep breaths when stressed, holding the door for a stranger, having a salad for lunch,  the simple, little things.

Micro – changes. One small choice affects the next and the next. Exactly like how a ripple moves over a pond. You do get to choose your ripple effect and all it takes is noticing one small thing at a time.

Take notice over the next day how and what your inner self is saying to you. How you feel and if it is anything less than how you would treat someone who is so important to you. Then, change that dialogue, seriously celebrate the small things and watch how your new day unfolds.

Love yourself first and you will be amazed how much more love you can give. I so wish I would have learned this many, many years ago – but I am grateful I know now and continue to work on it as I change & evolve in my own life.

Thank you for stopping by.



Lunch On the Go – Go! Healthy Eats, Little Time…

People are always so curious about how much we eat out given that we are almost constantly traveling. Truth be told, with a little pre- game thinking, maybe a  tiny bit of prep and some creativity, my lunch looks more like this on a daily basis.

While I am all about spending a couple of hours a week doing some things to make meals & snacking easier, I totally bought everything up above all ready done. We had limited time and limited resources, so I made it work. Yes, we can now purchase eggs already boiled in our modern day society and I love a flavorful, but not mayonnais – Y  tuna and the quinoa really hit the spot! Green olives stuffed with feta, ummm, yes. Protein, savory & satisfying all around

The container is fantastic as it has several different dividers for a girl who loves variety. Really, they are available all over, so please don’t pay more than $12 for it and that’s a bit much. I think I found mine @ TJMaxx or Marshall’s for about $8.

Cheers to a healthy lifestyle on the go – go! Small changes do count and will add up -promise!! Plus, your body & mind will thank you!

Thanks for swinging by and be sure to show some love or share with someone who may!



What Does Baking Have To Do With Your Face Cream?! This Is GOOD!

What in the world does baking & skincare have in common?!  As much as I love coconut oil, this isn’t about using it as your moisturizer.
I’m gonna tell you
Even if baking is not your thing,  most of us can agree that sweet treats come out best when the recipe is followed with the right ingredients, in the right order as suggested, correct?
I mean, think about this for a second, would you just leave out the eggs or flour in your favorite cookie recipe and expect the same result? ? (Actually, come to think of it, my still Mom laughs at me because I can never get my cookies fluffy, they are always flat!!). Yes, we have all done it while on the phone, or lost in thought of what is next to do on our list or just because we have made the recipe so many times, we were not really giving it full attention. Usually, though, it is not a conscious decision that we make and expect a delicious treat.
R + F uses & believes in using multi-med therapy: the right ingredients + the right formulations + the right order = the best results. Just like baking: the right ingredients + the right formulations + the right order = a great final product. This exact methodology is exactly how Macaela achieved her gorgeous results in the photo.
Multi – med therapy addresses more than just the surface concern on skin. It works to create healthy skin from the underneath — layers, out. No band-aid solutions – instead, lasting, healthy results that literally glow, giving you a fresh, healthy and radiant looking appearance.
It’s true, no single ingredient is going to give you beautiful skin. Just like solely whipping up half of your favorite cookie recipe won’t give you the delicious treat you are going for.  ? But, the right combination, will!
I invite you to discover your winning combo right here… sure to enter your email so I can help guide you!
Oh and while I may not be able to make a mean cookie 100% of the time, I can make one hell of a zucchini almond flour muffin!
Thanks so much for stopping in and have a beautiful day!!