Drink at least 64 ounces of water a day in your new LOVE Hydroflask! Or a Love/LiveWell Bottle! I'm shooting a little higher for FOUR 22 ouncers every day! MESSAGE ME if you want a bottle

Move for at least 60 minutes each day. Or 90 if you come to yoga - just add a short walk after! Break up your minutes however you want but get some OUTSIDE! All the way outside, rain or shine! Make time. Absorb the elements. You don't have to be deep in the forest to get the benefits of nature. Flow45 classes (online or in studio) can be part of it with our 3 month Challenger Pass created just for you. Just for this.

Solo. No pets, no music, no tea/coffee. Just you, your breath and your thoughts. Let 'em come and go. Don't fret about being still or clear minded. Just start. Mornings are the easiest, with the least distractions. Try 5-20 minutes. (8 minutes is ideal). But 5 minutes makes an impact! Simply breathing evenly is a great meditation and a smart breathing practice! If you want guided meditations or tips, just let us know. Meditation is like wasabi... you just have to try it and see.

Choose your own food goals: No sugar, Less carbs, More plants, Less takeout, Add greens, remove whites. Your choice. Whatever you choose, set a specific and measurable goal to track daily. Challenge yourself. Stick to it! Feel the difference one tiny transformation can make. Eating healthy isn't a huge challenge for me so my goal is to add 2 fresh greens every day. I'll be stocking up from Deep Roots farm and hitting all the farmer's markets!

The effects of recreational substances are unique to every individual. And sometimes toxis to our overall energy and health. No judgement here, just mentioning cause they might impact your results. (people can be toxic too, just sayin'). So consider releasing something that's not helpful to your overal health and wellness? You choose but again make it specific and measurable and stick to it! I LOVE a good Scotch so we're not suggesting you pour that liquid gold out. Just let it age for a bit and see how you feel! Releasing anything creates space for new experiences. Maybe it's less booze, less scrolling, less time in toxic places, etc.)

Surround yourself with Inspiration and Encouragement. Think how supportive you would be if your child or parent were doing this. Heck, invite them to join you! Who you spend time with and where matters. Your environment matters, encouragement matters, every day as often as possible. I'll be posting tips and suggestions along the way. Some quick ideas to get you started: Connect with someone uplifting. Read inspiring stories. Send a random KIND text! Do something small that brings you joy. Make lists, Write 'Morning Pages'. Be creative: make/build/plant something.

RELAX. For real. Research shows it takes about 8 minutes to reach the cells in your nervous system during any practice. So if you're trying to relax, or retrain your fight or flight response or lower stress...or even just change your mood - it's 8 minutes. You're gonna want a timer for this. Not even teachers hold still for 8 minutes when they're not in class. : ) We'll be posting relaxation tips along the way. The first one is to vividly imagine something pleasant. Let your Soul daydream. Yep, that's it. Get comfy and daydream... for 8 minutes. Relaxation heals. From Cell to Soul. (doing this as you fall asleep at night counts!)