three ways to stay well besides a busy schedule via lauren kelp
It’s easy to dream about keeping a schedule that’s perfectly balanced between self-care and being productive on a calm Sunday afternoon. However, as soon as the work week starts and things get a little crazy, all of that self-care and balance usually tends to go out the window. Most of us almost always fall back into old habits as soon as things become a little bit challenging. So how do you combat that? How do you set yourself up for a successful week even when you’re super busy? Here are three simple tips that can make a world of difference.



Instead of waking up and immediately checking your email, pause and take a few deep breaths. This small change will make such a big difference in the way you feel throughout the day. If you want to take it a step further, try not to check your phone until you’ve gotten out of bed and stepped into the other room. Giving yourself space from the outside world and all of your responsibilities will help you feel more calm and grounded as you begin your day.



Eating well when you’re really busy can be challenging. That’s why it’s so important to have a little bit of foresight and to plan ahead, especially when you know you’re going to have a crazy week. Have your desk or bag stocked with a couple of healthy snack options at all times. This could be anything from fresh fruit to your favorite nut (preferably unsalted), or a minimally processed protein bar. Making sure you have healthy snacks allows you to make better choices when you get hungry in the middle of the day and you’re pressed for time. A little bit of planning can really go a long way here.



Amidst your busy schedule it can be really easy to forget the value of downtime, but don’t be mistaken, it’s incredibly important! Carving out a little bit of intentional downtime every night (yes, every night!) will absolutely help you be well and stay well. I say intentional downtime because it’s very different from mindlessly falling down an internet rabbit hole and staring at your phone for 30 minutes. When your resting time is intentional it allows your mind and body to get on board with one another which will help you really chill out. You can read, listen to music, even just spend time drinking a cup of tea and chatting with your partner or friend- the sky’s the limit as long as you feel relaxed.


There you have it! Three ways to be well even with a busy schedule. No matter how much you have going on, I’m confident you can make the time to take a deep breath in the morning, buy some healthy snacks, and take a few minutes to rest in the evening. Trust me, you’ll be glad you did.


IMG_3915Natalie here! Today I’m talking about nighttime routines and why it’s so important to have one. Do you have a nighttime routine? Are there consistent things you do every night before you go to bed? Personally, I go through phases where I have a nighttime routine that’s really healthy and then phases where I completely abandon it. When I’m not on top of my nighttime routine, I typically notice a pretty dramatic slump in my overall wellbeing.

When I work with clients that are perpetually stressed I always start by taking a look at their morning and nighttime routines because what we do first thing in the morning and right before we go to sleep can have such a great impact on how we feel in general.

The good news is, creating an awesome nighttime routine can help you sleep more deeply, wake up feeling rested, and even improve your mood and productivity throughout the entire next day.

When creating a nighttime routine it’s important to start where you are instead of setting overly ambitious goals. Don’t let a nighttime routine intimidate you. A good routine can look so many different ways, there’s no one way to do anything!

Here are three steps to creating a nighttime routine that works for you:


Going to bed around the same time every night helps your body get into a natural rhythm with sleep. This can help with insomnia and it can even make it easier to become a morning person! I say consistent (ish) because we’re humans, and it’s important to leave wiggle room for life to happen. Remember it’s never about being perfect, it’s just about doing what’s best for you in the present moment.


This one can be challenging for most people, especially because a lot of us fall asleep, Phones in hand, scrolling through Facebook or Instagram. Signing offline 30 minutes to an hour before bed gives you a chance to disconnect from the outside world and allows your nervous system to calm down. If you’ve ever laid in bed with your mind racing when you should be sleeping, too much social media at night could be the culprit. Get offline and do something that soothes your mind. Maybe read a book, drink a hot cup of tea or listen to some relaxing music. This might be the most challenging tip I’m offering, but it’s also probably the most potent. If this sounds overwhelming start small and work your way up to doing this daily.


This can look like lighting a candle or incense before bed, taking time to meditate, and it can also look like applying moisturizer to your face or body. There’s no right or wrong answer here, it’s really just about spending time doing something that feels good to you.

Applying these tips will help you sleep better, and feel more centered and grounded throughout the day. Who doesn’t want that? Cheers to peaceful nights and more restful sleep!



Screen Shot 2016-03-09 at 8.18.35 AMHowdy! Have you heard people talking about Lifestyle Coaching? It’s kind of like a Life Coach (but different) and also kind of like a Business Coach (but also different). Luckily, we happen to have a Lifestyle Coach on the LK team & she allowed us to ask all the questions you’ve been wondering. So, meet your new best friend, Natalie Canizares! 

Dying to know what the eff a Lifestyle Coach is & why you really might love one? Read on!


A Lifestyle Coach is someone who partners with you to help you achieve your goals by dismantling limiting beliefs and unhelpful patterns while also holding you accountable and cheering you on. It’s almost like having your own personal cheerleader in the arena of your well being, who isn’t afraid to tell you how it is.

I personally focus a lot on balance as a coach because I feel it’s so key to maintaining long-term success. Balance to me looks like being able to indulge without feeling like you’ve completely ruined your life! It’s not about being perfect, it’s about knowing how to come back to your center whenever you feel off.



People work with me because they want to:

  • Lose weight
  • Increase their energy
  • Manage stress
  • Ditch dieting
  • Stop counting calories
  • Feel better in their skin
  • Gain confidence
  • Feel mentally clear
  • Start a yoga practice
  • Sleep better
  • Improve complexion
  • Improve digestion
  • And the list continues…

Essentially coaching is meant to help you get from where you are to where you want to be as quickly and efficiently as possible.



Coaching is great for someone who is ready to commit to change but isn’t sure how to really make that happen for themselves.


Logistically speaking I work with clients virtually and via telephone so I’m able to help women all around the world from the comfort of their own homes.

The way I work with clients is 50% mindset 50% practical tools. This is a big reason why people see results, pretty much right away, because we don’t just talk about what’s going on for you and what you can improve, we create actionable steps you can take immediately. So after every session you walk away with clear things to work on. Each week builds upon the last week and brings you closer and closer to your goal. With the ultimate goal being that these new healthy habits become integrated into your life so much so that they become second nature.

One aspect of my coaching that can be really helpful is learning how to eat for your body specifically. There is so much contradicting nutrition information out there and it can be extremely confusing to try to understand what you should and shouldn’t eat. I help people cut through the fluff and learn how to eat in a way that really works for them. No two bodies are completely identical and sometimes the smallest tweak in your diet can make a huge difference in the way you look and more importantly in the way you feel.



From my understanding nutritionists and dietitians mostly focus on food and meal planning. While I absolutely help people improve their diets that’s only one piece of the puzzle. Aside from diet I also teach breath work (to alleviate stress and balance the body), meditation, personalized yoga classes, and other self-care practices.



After years of struggling with body image issues and imbalanced health I became passionate about nutrition and lifestyle and how I could improve these things for myself. My path led me to working with a Life Coach, which is when I realized I too could help other women find balance in their bodies and lives. As soon as I realized this I enrolled in school and started my business, and that was almost three years ago!


So, what do you think? To help empower you to feel like the beautiful, amazing, bad asses that they are, Natalie is offering free 30 minute strategy sessions! Click here & get ready to kick that goals ass!

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7a6c49b30a976b1f0fcc2d9e9b18ff82Natalie here! Today I’m talking about three common mistakes a lot of people make when it comes to their health that are super easy to adjust and can lead to some pretty great results. I’ve definitely made all of these mistakes myself, so I can speak to the importance of adjusting them and to how awesome it made me feel when I made these simple changes.


I know, I know this is not what you want to hear, but I can’t stress it enough. Eating on the go might have its perks for a super packed schedule, but it’s really hard on your body.  And I find that a lot of my clients who eat on the go end up eating a lot more than they think they did because the experience was mindless, so they often forget about it. This alone can be a big factor in keeping on unwanted weight or even gaining weight. When you eat on the go you don’t give your body the opportunity to properly digest your food and believe it or not that can also lead to a multitude of other problems like stomach aches, digestive issues, and fatigue. So even if you have just five minutes, try to sit down and eat as peacefully as you can. At the very least avoid eating and walking or eating and driving, it can make a world of difference.


Do you often find yourself munching on different snacks throughout the day? While an occasional snack is totally fine, and often even healthy, non-stop snacking can put a lot of stress on your body. For some reason most of us prefer to eat tiny meals and snack throughout the day because we’re still hungry, but the problem with this is that you’re never giving your digestive tract a break! In order to digest your food properly your body needs time to rest between meals. So nibbling all day can be problematic. Try focusing on eating three balanced meals a day that leave you feeling satisfied. It’s totally fine to have a snack in the afternoon as long as you aren’t munching on it for hours. A good way to solve that problem is to have a designated amount that you’re eating, otherwise it’s easy to eat an entire bag of something; putting a handful of nuts on a plate or eating one whole piece of fruit can solve this problem.


I talk about water all of the time because it’s so important and it seems no matter how much we hear it we all tend to forget to drink enough of water. Staying hydrated is absolutely key for your overall health. Hydration is important for almost every single function in your body. If you struggle with getting enough water on a daily basis try carrying a water bottle with you at all times. This way you’ll be reminded to keep sipping and refilling.  From the moment you leave your bed in the morning to the moment you are winding down in the evening you should be drinking water. Doing this consistently can create a noticeable change in your complexion, energy levels, and can greatly reduce bloating.

Don’t let this overwhelm you, these are actually really simple changes to make. And remember, the goal isn’t to be perfect, it’s to feel good!


Jo_Malone_Athen_Calderone_Andrea-3-728x1090Natalie here! Checking in with you on your New Year’s resolutions. We’re about two months into the year, and it’s infamously the time of year that resolutions start to become forgotten about pipe dreams that get swept under the rug. Sound familiar? 

Maybe you planned on changing your diet and giving up sugar but when stress at work became too high, you caved and ate a candy bar, opening the flood gates to unlimited amounts of sugary treats. 

Or, maybe you planned on getting to the gym more often this year but as the New Years energy slowed down you found it harder and harder to stick to your plan. 

Or maybe you’re doing just fine, and in that case, awesome job! Keep going!

But if you’re like most of us, you started the year with good intentions and slowly but surely you’re finding it harder and harder to stick with you’re new healthy habits. As a Lifestyle Coach, I see this a lot, and I myself struggled with this for a long time! But the good news is, once you understand what’s holding you back, it’s a lot easier to change it. 

If you’re having a hard time sticking to your goals and actually following through with your resolutions a few things could be happening.


Believe it or not, self-control is not the answer when trying to habituate new healthy patterns. In fact it could be the thing that’s totally holding you back from actually accomplishing your goals. Why, you ask? Because as soon as you’ve made it about self-control, you’ve already lost the battle. Making anything about self-control makes it a thing that you have to “do”, it makes it something that’s outside of you, as opposed to being a part of who you are. Also the phrase self-control says it all. The more you try to control yourself, the more you’re going to want to rebel and do the thing you’re telling yourself not to do. Make sense? The rebel in you is like, “Oh no she didn’t tell me I can’t eat cheese, whatever I’m going to eat it!”. Self control is not the answer. Instead, remind yourself that you could choose to eat the cheese, but you truly don’t want to. Reframing the way you view self-control can make a big difference in how you make choices.


Having ambiguous goals makes it really hard for you to understand your progress and measure your success. If your New Years resolutions was to eat better and lose weight, that’s an ambiguous goal. That ambiguity creates a confusion or fog like effect in your mind, so you can rationalize your way out of anything and find ways around your goals since there are no clear guidelines. What does eating better specifically look like to you? Does it mean eating kale five times a week? Does it mean cutting out all processed and refined sugars? Does it mean eating salad five days a week? Is it all of the above. Getting really clear on what it is that you are trying to accomplish will make accomplishing it that much easier. 


Why do you want to lose weight? Why do you want to exercise more? Why do you want to have brighter skin? Do you know the reason? Sometimes we get so wrapped up in the goal itself that we get disconnected from the reason we set it in the first place. Once you ask yourself “why” ask yourself “why” again. Always go deeper than you think you need to. For instance if you want to lose weight and your why is because you want to look good in your clothes, ask yourself why you want that? What will looking good in your clothes afford your. How will it impact your life? The deeper you can get the more connected you will become to your goals making it much easier to stick to them even when things get tough. When you’re faced with your favorite cake you’ll be able to say no with resolve because you’re connected to your why.

If you’re experiencing one, two, or all three of these take this opportunity to reevaluate your resolutions or goals so that you can get yourself back on track. You are absolutely capable of following through on your New Years resolutions! It’s just a matter of how you approach them. You’ve got this!

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image063Hello friends, Natalie here. We all have days where we find ourselves in a funk. On those days it can feel like no matter what you do you’ll continue to feel irritable and frustrated forever. But, I come bearing good news! Having been there myself, I’ve put together a few tricks to pull out of my toolbox when I’m feeling particularly down, doing these three simple things really helps me turn my day around. So next time you’re feeling a little bit blue or just unenthusiastic, give these tips a try!


Wherever you’re spending the majority of your day, whether it be your home or your office, do one thing to make it more beautiful. Being in a space that is visually pleasing to you can make a world of difference. My favorite way to do this is to buy myself flowers. They liven up any space and immediately lift my mood. 


Exercise is the best mood booster ever (in my humble opinion)! It doesn’t matter if you only have five minutes to exercise, the important thing is to get your body moving and your heart rate up. If you’re stuck at your desk, get on the floor and do some push ups and sit ups, or if you have a little more space do jumping jacks (they are a great mood booster). If you can spare a little more time get yourself to a class that you love. It doesn’t matter if you do Yoga, spin class, or anything in between as long as it gets you moving and you enjoy it. 


Instead of trying to deny the way you feel, allow yourself to explore what exactly it is that’s getting you down. Having a good conversation about how you’re feeling can be not only cathartic but also extremely healing. Find a good friend, partner, family member, or even a Life Coach that is a good listener and spend some time opening up about what you’re going through. At the end of the conversation you might find yourself feeling a little bit lighter and less down.

Waking up in a funk does not mean you’re doomed to have a bad day. With these simple tools you’ll be able to boost your mood and get yourself feeling great again in no time!

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image via pinterest