Kimi’s 5-Bullet Aloha Friday (Last One of 2017!)

Happy December! New month and almost the end of another year. With all the holiday happenings, Best Life Ever business shifts and growth we’ve been focused on, our Shift to Rise retreat, and #allthethings, I have really been feeling the need to get centered.

Listening to this calling, I declared today, “Get Yo’ Shit Together Friday” and did a total brain dump (using Trello of course!) and a deep calendar review.

When I start feeling overwhelmed and my ego starts in with that old limiting belief, “I don’t have enough time”, instead of hustling HARDER like I used to, I now work on SLOWING DOWN. I create white space by clearing my calendar (that meant saying NO to a few things today), turning off notifications, and then I ask myself some simple questions like:

  • What’s REALLY bothering me?
  • What is most urgent/important?
  • How can I make my life easier?
  • How can I get ahead/hook up my future self (HUMFS)?
  • What does my spirit need most right now?
  • How can I create more ease, joy, fun, and FREEDOM in my life?
  • And probably the most important question – What can I say NO to?

Your ego will try to tell you that you don’t have time to slow down, but your spirit will speak to you when you do, and life will become much more clear.

Less hustle, more alignment. 

One of the things I’m cutting back on for the rest of this year is certain forms of tech and communication, which is why this will be my last post until sometime in new year! I’lll be dropping back in once the dust settles after the holidays, but you can always follow me on Instagram, our Best Life Ever Tribe on FB and our BLE IG, etc.

OK, so here we go – our last 5-bullet Aloha Friday round-up of 2017!

5 things I’m loving/excited about:

Have a wonderful holiday season! I encourage you to create some time to slow down and ask yourself some quality questions that will improve your quality of life and bring you some well-deserved peace and joy as we move into 2018! Cheers and GINORMOUS hugs!

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Create Your Holiday "Reset Plan"

We all have those mornings (especially during the holidays) when we wake up feeling less than amazing. Perhaps you had one too many drinks or stayed up too late or ate way more sugar/carbs/junk than you had planned. Maybe it’s been a streak of days like this, holiday parties, work events, and you’ve just fallen completely off the wagon.

First of all, know that you are human and that even professional athletes, movie stars, super models, health gurus, and that seemingly perfect health-nut/gym-rat have times that they overindulge and miss their workouts. When we anticipate and understand that there will be times that we get off-track from our health goals and we create a reliable “Reset Plan” for ourselves, we can spend less time beating ourselves up and more time getting back in alignment with our goals. Plus it gives us permission to actually enjoy those times that we do indulge because we have full confidence in our ability to get back on track. 

Before the Holiday Season is in full effect, take 30 to 60 minutes to write down your “Reset Plan” so that you are prepared and empowered for anything that comes your way. Knowing how to reset your body and knowing that every moment is an opportunity to put your Reset Plan into effect is one of the foundational keys to maintaining your wellness. I recommend creating a 3-day to 4-week plan of action that you can activate when you find yourself off-track. This is not an “I’ve been bad, I’m never eating carbs/drinking/cheating again, this is the new me forever plan”. This is a short, reliable list of tools in your toolkit to get you reenergized, refocused, and back on track. 

Make a commitment to be kinder to yourself and reduce the anxiety that comes from all-or-nothing thinking.  There is no “good” or “bad” behavior, there is simply behavior that is in alignment with our goals and values or not in alignment with our goals and values. Use some of your planning time to get clear about what your goals and values, because the clearer you are about what you want, the easier it is to make choices that support your vision for yourself.

Everyone’s Reset Plan looks different. Part of becoming a health warrior is learning what works for you and what feels good for your body, mind, and spirit. As you define and design your Reset Plan, here are 50 ideas that may inspire you or become a part of your toolkit: 

  1. Sit quietly for 20 minutes and ask your body what it needs…be sure to write down any messages you receive!
  2. Go for a walk or a run in the fresh air
  3. Try a new fitness class – if you’re in Hawaii, come try one of our fat-burning muscle building HIIT classes at Egan’s Fit Body Bootcamp where I teach Bootcamp classes! The perfect 30 minute sweaty, fun reset! 
  4. Wear a heart rate monitor and up the intensity of your workouts
  5. Schedule a week of workouts in your calendar
  6. Take a yoga class
  7. Dance! Find or create a mood-boosting, energizing playlist. Here’s a Spotify “Reset Mix” for you! 
  8. Go trampolining! It helps with lymph circulation and detoxification. Plus it’s fun! 
  9. Do some kickboxing – punching and kicking is a great way to reset your body and release stress!
  10. Start every morning with 20 jumping jacks, 20 burpees, and 20 push-ups
  11. Journal, do some health visioning and goal setting for the week/month/year
  12. Reach out for support from a health/fitness/life coach
  13. Start your day with a tall glass of lemon water and drink tons of water all day long
  14. Eat fresh vegetables at every meal
  15. Cut out sugar
  16. Cut out processed foods
  17. Cut out gluten
  18. Cut out soda
  19. Cut out caffeine (wean yourself off to avoid the headaches)
  20. Cut out alcohol
  21. Cut back on dining out
  22. Make a nourishing soup full of fresh veggies
  23. Have a big salad everyday
  24. Finish eating 2-3 hours before you go to bed
  25. Increase your protein at breakfast and lunch and lighten up your evening meals, try a simple soup or green smoothie for dinner
  26. Log your meals in a journal or using an app like Fitness Pal
  27. Increase your lean protein, reduce your carbs
  28. Clean out your fridge and cupboards and dump all the junk
  29. Figure out your “kryptonite” (soda, candy, cookies) and commit to saying “no” to it for a week. 
  30. Make a bet with a coworker to see who can make it longer resisting the office baked goods/candy bowl
  31. Find a safe, reliable, short-term, nutrient-dense reset program that you trust. I love Purium’s 10-day Transformation and 10-Day Athelete’s cleanse, Chris Kresser’s Paleo Code 30 Day Reset and Alejandro Junger’s Clean Program because they all focus on eliminating allergens and processed food and include protein/amino acids unlike many other liquid fast or “detox” plans
  32. Write out 100 reasons eating clean and working out will benefit you
  33. Switch from coffee to green tea
  34. Plan your meals
  35. Hire a healthy chef for a month (I am blessed to utilize the services of my friend Fortuna, The Kitchen Goddess!)
  36. Get a weekly raw meal service like Licious Dishes
  37. Dry brush your whole body, take a cold/hot shower, then and slather yourself with coconut oil
  38. Go to a Korean spa and have them slough off the old you. Ew. 
  39. Get a massage
  40. Get acupuncture
  41. Make your bed everyday
  42. Take a nap, schedule it on your calendar if you have to
  43. Get an extra hour or two of sleep
  44. Deep clean your house (turn it into a workout by listening to music/dancing as you work)
  45. Meditate for 10 minutes everyday
  46. Go to the bookstore and browse the fitness/nutrition books or magazines for inspiration
  47. Take the focus off of yourself…call a friend who could use some extra love and support, do some volunteer work, help a family member/neighbor/co-worker. 
  48. Make a commitment on Lift.do and sign up for a Lift Coach to help you stay committed. 
  49. Find a “Reset Buddy” for accountability and fun. Create your plan together and then promise each other to put it into effect together when you need it! 
  50. Love and forgive yourself. Write out a list of 100 ways your recent choices benefited or served you. Reset your body and spirit with love and kindness. You and your body are exactly where you are meant to be, experiencing exactly what you are meant to, at exactly the right time. Your reset is a treat, not a punishment…enjoy the balance in your life and embrace the natural ebb and flow of your personal health journey.  

I’d love to hear from you! What are is your personal Reset Plan? How do you get yourself back in alignment with your health goals? 

Pumpkin Chocolate Chip Protein Cookies

Here in Hawaii, the shift from season to season is certainly less noticeable than in other places in the world. However, around this time each year, something changes in the air and it simply begins to feel like the holidays. While we don’t have the obvious cues of leaves changing color or significant drops in temperature, we have other signals that trigger those warm fuzzy feelings of the season. Suddenly we realize we haven’t been complaining as much about the heat, the grocery stores start smelling like cinnamon pine cones, and the crisp darker mornings get us thinking about whatever excites us about this special time of year. This year, I’m excited about busting out boots (finally!), visiting family over the Thanksgiving weekend, spending quality time with loved ones, checking out the Honolulu Christmas lights, getting a big Christmas tree (that our cats will surely destroy), teaching some killer holiday workouts at Egan’s Fit Body Bootcamp, baking seasonal (healthy) treats, and laying a solid foundation for a kickass 2015! 

As soon as November hit and I felt a tiny bit of crispness in the air, I picked up some organic canned pumpkin from Whole Foods and created my new favorite healthy seasonal treat – Pumpkin Chocolate Chip Protein Cookies! They tested well with my kids, which is always a plus. They are vegan, gluten-free, high in protein, and low in sugar. You can eat ‘um as is or they are healthy enough to eat as kind of a portable cereal/oatmeal. Simply pour any kind of unsweetened milk (cold or hot) over them and enjoy! Cookies for breakfast? Oh yeah! Happy holidays! 

Makes about 24 small cookies 

1-1/2 cups gluten-free oats
1/2 tsp baking soda
1/4 tsp Himalayan or sea salt
3 tsp organic cinnamon
2 Tbsp organic ground flax
1 serving or scoop stevia-sweetened vanilla protein powder (I used a sample of Skinny Gut vanilla that I had, pretty tasty!)
3 Tbsp organic pumpkin seeds
1/3 cup (I just used a handful) organic dried sour cherries or cranberries
1/3 cup (or more) Lily’s stevia sweetened dark chocolate baking chips or other chocolate chips
1/2 can organic canned pumpkin
3 tbsp organic salted cashew butter or other nut butter

Mix everything together, except the pumpkin and the cashew butter, in a big mixing bowl. Once the dry ingredients are mixed, add in the pumpkin and nut butter to moisten the dough. Form into little balls (about a tsp of dough per cookie) and place on a cookie sheet greased with coconut oil. Cook 8-10 minutes at 350 F.

Extraordinary July Challenge

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I don’t know about you, but I’ve been feeling a little out of sorts lately. I’m gonna go ahead and blame Mercury Retrograde which has taken up most of this past month, June 7th to July 2nd to be exact. Needless to say, it’s been a sort of frustrating, and mildly uncomfortable, month with communication and schedule challenges, kids getting sick, misunderstandings, and a general feeling of malaise around our house. It’s also been a reflective month, however, and I feel like all the frustration, discomfort, and THINKING was necessary to get clarity on what I want and what I need. Just like soon-to-be butterflies HAVE to struggle inside their chrysalises in order to build up enough strength in their wings to fly, we NEED periods of constriction and reflection to help us expand to new levels of awesomeness.

I am definitely ready to expand in July and am feeling pumped to make the most of these lovely summer days, since I already feel the more hectic Fall/Winter seasons looming in the not-so-distant future. In order to milk this month for all it’s worth and get out of the rut I have been in this past month, I’m challenging myself to do one thing new, different, and/or out-of-the-ordinary, everyday in July. This might be something I’ve always wanted to do, something I’ve never thought of doing, or something I used to do and love, but, for whatever reason, have stopped doing. I’m going to double the impact by pairing this with a daily gratitude practice to retrain my brain to see all the extraordinary blessings I have to be thankful for, since this past month I have definitely gotten in the habit of zero-ing in on what’s NOT working in my life.

Want to join me for this #ExtraordinaryJuly Challenge? Get a fresh new journal or notebook and keep it with you all month. Everyday, write down:

  1. One new or different thing that you do each day as well as ideas for other new things you can try this month (and beyond). These could be big (jumping out of a plane) or small (shopped at a new grocery store).
  2. Three things you are grateful for each day. Make them as specific as possible: that delicious cup of coffee, your puppy’s breath, your paycheck that helped you pay those bills, those bills for the service or product you got and could pay for, that feeling after a workout, your friend who texted you that funny thing just because…you get the idea.
Here’s a list of 31 new and different things I’m thinking of doing this month…what are you going to do to make your July EXTRAORDINARY? (share in the comments below):
  1. Visit a Farmer’s Market
  2. Clean up and jazz up my patio
  3. Have a patio party
  4. Visit a local juice bar (I want to visit Impressed)
  5. Visit a raw food restaurant (I want to go to Greens & Vines)
  6. Go to Egan’s Fit Body Bootcamp Beach Bootcamp 
  7. Run a new route
  8. Have a sunset picnic
  9. Visit the zoo
  10. Visit a bookstore
  11. Get a haircut
  12. Get my nails done
  13. Take my cats to get their nails trimmed
  14. Try Ethiopian food
  15. Make ice cream with the kids
  16. Go to a Bon Dance with my girlfriends
  17. Go to the movies
  18. Get a bike
  19. Watch some fireworks
  20. Have a living room dance party
  21. Do some yoga
  22. Go surfing
  23. Drive to the other side of the island
  24. Get shave ice (I want to visit Uncle’s Clay’s House of Pure Aloha)
  25. Spend a day “cofficing” in a new coffee shop
  26. Find a summer concert or outdoor movie
  27. Go technology-and-work-free for one whole day
  28. Do some Christmas shopping way ahead of time for a change
  29. Draw
  30. Get fresh flowers for the house
  31. Read through my Extraordinary July notebook and make some plans for an Awesome August

If you’re looking for something new and different to add to your list, please join me on July 12th for my Healthy Body, Happy Life class at Happiness U!

My Current Top 5 Go-To Nutrition and Fitness Resources

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I find it absolutely thrilling that there is so much information out there about nutrition and fitness. I am so inspired by the access of information that we have and the amazing wealth of knowledge that is being shared so freely by wellness organizations, fitness professionals, nutrition experts, and bloggers, with a passion for helping others live healthier, happier lives! That being said, contradictory advice, misrepresented or unverified data, sneaky marketing, and general information overload can make navigating the web for nutrition and fitness information overwhelming, confusing, and exhausting.
Some of our Bootcampers asked me recently what my go-to resources are for solid information, so here are my current top 5 favorite nutrition and fitness sites that I visit pretty much everyday. There are so many other bloggers/people/sites that I follow, but many of those leads have come from one of these resources. Of course, my top 5 changes as I discover new things, but I find these 5 sites to be a nice balance of the physical, mental, emotional, and spiritual aspects of wellness and they give me a good foundation of information and inspiration.
  1. Greatist
  2. Mind Body Green
  3. Precision Nutrition
  4. Ben Greenfield Fitness
  5. Food Babe
Sometimes we come across resources by chance, but often the best leads come from friends since they are pre-filtered! What are your top 5 go-to websites for nutrition and health info? Please share in the comments below!

My Awesome Happiness U Adventure Begins!

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I am so excited! Today I will be at Happiness U, introducing my upcoming course, “Fuel for Your Awesome Life”. Here is more info from YourHappinessU.com:

Fuel for Your Awesome Life: Saturday, September 21 at 3:00-4:00 pm
Join us for this free talk from Inspired Fitness and Nutrition Guide Kimi Morton as she shares with us her wellness philosophy on the physical, mental, emotional and spiritual aspects of health, and the importance of creating a happy, balanced body. Join us to get some nutrition tips and get insight on her upcoming classes on fitness strategies in October. 

As I have been getting ready for my classes, I have been reflecting on the beautiful full circle that led me from being a student in Alice Inoue’s Feng Shui Your Life workshop, almost exactly 3 years ago, to being a teacher at her new school of Happiness. It was in Alice’s workshop that I began to truly identify my values, my inspirations, and my personal path to HAPPINESS.

It was so clear as I did this intensive inner work what a deep love for health, fitness, and self-development I have. By following my heart, trusting my intuition, and letting my inspiration and authenticity guide me over the past three years, I have found my calling and turned this love/hobby into a full-time career that makes my heart sing!

I feel so blessed to have this opportunity to share, learn, and grow with others at Happiness U. My SFAM (Sister From Another Mister) Alice Inoue has been such a transformative, powerful, significant presence in my life. It is an honor and a joy to be a part of her life-changing new school and it’s mission. There are people that have a gift for shifting consciousness and raising the collective vibration of the planet and my beautiful SFAM is one of these souls. I hope to make her proud today by sharing from my heart and helping others discover/uncover new fuel for their awesome, happy lives.

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My SFAM and Me in the Mediterranean. Love, happiness, and deliciousness!