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A Podcast with Purpose, Ep. 2 (Transcript) Hello and thank you for joining me today, this is a Podcast with Purpose. This will be An easy listen; a simple- feel good conversation to help you discover your true self and live your life on purpose. I am your host Peggy Romero and it is my heart’s desire to walk with you and share with you raw and authentic coaching and stories. I have years of experience so I've got lots of stories. Wasting no more time… let's get started. As I record this podcast I am in Miami Florida. I'm working on my own goals and doing a private workshop by request. I love setting goals, andI think it's because I like achieving goals! One thing I know about myself is I'm really into instant gratification. Sometimes that works really well and other times it's not so good. For example one of my favorite things to do is paint a room. You start in the morning and something looks one way, you put it back together that night and it looks completely different. I just recently took two pieces of furniture that I didn't love and put them together to make one. It was fun and it was really rewarding. I have this oak dresser and the top was all warped on it. I bought it used for $40 bucks a few years ago, thinking I might redo the top, I never did. I had a friend that gave me this little TV stand that I had sitting in front of the window with my plants on it. I never really liked it, it was just there because I needed it. What I wanted in front of that window was a sofa table; you know they're a few feet tall you put them behind your couch. A table like that would fit perfectly in that window but I never found one the right size for a good price. I had these four table legs, I probably got them in a garage sale or something, some years ago and I decided to build my own table. Now I didn't need the TV stand anymore. I got the idea to cover up the warped top on the dresser by putting the TV stand on top of it. I could picture that if it was all painted one color and had the same handles, that it would look like one piece. It worked… I did it! I spent days thinking about it. Wondering if I could pull it off, once I made the decision, I had to figure out what color I wanted, what handles would I use and what color would the handles be. Then one morning I started on it and finished it the same day. Instant gratification! It's so cute and I didn't have to lose any of my much-needed storage space. I also put up wallpaper in my bedroom a couple of weeks ago and again you start off in the morning and it looks one way and by the end of the day you put it back together and you've completely transformed it into something else. I love it! It is totally different and beautiful. Now here's where goal setting comes in… big goals don't happen overnight. Some things that take a longer time to accomplish and are very often the things that we give up on. But when you're trying to become a better person, when you envision the person that you've always wanted to be; that grand beautiful vision of you… that, takes time. Yes, some thing's on the outside you could do in a day. If you're a brunette with long hair and you always wanted to be a blonde with short hair- cut and color. Yes, you could do that or you could just go buy a wig , right? 😊 You could change your clothing style by going shopping. If you want to wear a smaller size and just need to lose a few pounds, you could go buy some Spanx and voila look like you lost it. One size smaller; and instant gratification. But when we're trying to make real changes in our life it's not so easy. Now we have to decide what we really want in life and not only that, it's really important to know why you want it. Most of the time, we don't want a certain thing because of the thing; we want it because of how we believe we will feel when we have it. Many of us want a healthy life. We want to feel good, we want to look good; but there's a why behind those things. Me I love to travel. I love to go places and do new things. I don't ever want to have to say I can't do that, because I'm too out of shape. I don't want get too old to walk around Disneyland or go on roller coasters with my grandkids. I don't want to pass on a hike because I can't make it up the side of the mountain. And yes, I'm 61, I'm getting older and I'm not in denial, but I learn and read and hear and study a lot. Muscle is the number one biomarker for health. I need protein. I need strength training. I’ve got to do some cardio, I need to keep walking and moving every day. We lose muscle as we age. Not only do I not want to lose the muscle that I have, I also want to build more. But transforming our bodies does not happen overnight. So if you want instant gratification while you're on a journey like this – it’ll be a bit harder, daily, it’s going to take some time. You’ll have to look for it in the little things; you're won’t see something new everyday. It takes weeks or months to lose the size. It's a lot harder than putting on a pair of spanks. You don't eat salad for lunch one day and feel better that night. Or do you? Actually you could… Depends on what you tell yourself. We all need positive self-talk. We need to be our own cheerleaders because the rest of the world is not going to do it for us. I think it's so important to feed our body what we need and give it the exercise that it requires. We also need to feed our minds what it needs and exercise our brain- it's important. You need to nurture yourself- care for yourself every day. I live in a 55 and older community in the winter and it's a really active community, there are literally hundreds of people at any given moment walking, playing pickleball, jogging, riding bikes, all those things. I think we have about six or eight exercise classes a day available to us. I've never counted them- they're actually probably more counting all the pool aerobics and water classes, there's no reason to sit around and do nothing there really is something for everyone… Actually three or four different types of yoga, there is Tai chi and several stretching classes a day, there is also a gym and walking videos and classes, there’s a hiking club. Ok so there's way more than 10 things a day available to us. The point is, that I try to talk to my friends about doing something about building muscle, about setting a goal to feel good for as long as possible, just by doing the small things. Most of them just say I know, I know… but they actually don't do anything. Can I ask you? What are you doing to stay active and healthy? You would not be listening to this podcast if you didn't care about personal growth. I don't think you would still be listening if you didn't care about yourself and about making yourself a priority. We're coming up on a new year and everyone is thinking about new habits and goals. I like to start early. For me, New Year's resolutions always seemed like a rule that was meant to be broken. Nobody really expects to quit smoking on New Year's do they? Don’t they just put it off over the holidays because it’ll be easier and January sounds like a good time to start? I quit smoking about 20 years ago- I didn't wait for any certain day. I just quit. When I started on my weight loss journey- I just started. So I’ll ask you - when will you start putting yourself first? When will you connect to your why, and get moving on whatever your goal is. I believe taking care of your body is an excellent choice for all of us. Because the body supports the mind. Oh my gosh I want to keep my mind sharp no matter how old I am. And here's something to think about, if the body supports the mind you start taking care of your body and your mind becomes more clear, then it makes it easier to focus on taking care of the body… instead of a vicious cycle; it's a beautiful cycle. I know how it is the other way around too - you start out the day saying: Oh, today's the day! I'm going to exercise and eat right and drink my water and do all of these things. But then, by 10:00 AM you have a bagel and cream cheese instead of the protein shake that you were going to have and then you don't feel like working out - so you don't. And then you decide - I’m just going to have one more day of doing whatever I want, and I'll start fresh tomorrow. I’ve been there!! You see? That's the body supporting the mind too. It works both ways- and the decision is yours. I'm reading a book called Forever Strong by Gabrielle Lyon. I believe that that's where I read that obesity hurts your brain. That's another reason to be in shape. Concentrating on a lifestyle of building muscle at any age is a step in the right direction and you don't have to be 55 and older. Lots of benefits with this kind of lifestyle just to name a few; Balance your blood sugar- Increased energy and mental clarity- Decrease your body fat- Reduce cravings. Sounds great to me. I have proven this to myself - the more I work out the better I feel. The body always supports the mind; take care of your body, your mind will follow and vice versa. Like I mentioned. it's a beautiful cycle. So where do I start? That's entirely up to you because I don't know where you're at right now. And remember I'm not a doctor, I'm just a person who's been able to lose 60 lbs by working out and eating right. I'm still learning how to eat right- but what's right for me may not be right for you and you may be in much better shape than I am- or maybe you’re not. Are you in great shape but know that you need to build up muscle? Then maybe just start doing some resistance training- walking, more getting out more and focus on eating lean protein. Maybe you're really young and in perfect shape and just intend stay that way, or maybe you need to lose weight- that will be a different diet. In that same Forever Strong book Dr. Lyons suggests 1g of protein for every pound you want to weigh. So if you goal is to weigh 120 you would eat 120 grams of protein. if your goal is 160 a 160 grams of protein per day divided by the three or four meals you eat daily. Here's her great idea that stuck with me- start with protein! Sounds so easy- Just make sure you eat the protein first - otherwise you might get too full before you get around to the protein or you might eat too many calories before you get around to the protein. Here’s an easy to start with idea- skip the bread they bring to the table when you sit down at a restaurant – save it for last or don’t eat it at all. You will probably be plenty full after the meal. And tracking your food will help a lot. I have been using the lose it app for several years – there are many to choose from Pick one that works and use it. Makes life much easier- it does the work for you. So back to goal setting on purpose... Settings goals that reflect your true self- identity-based goals. Instead of focusing solely on outcomes, identity-based goals involve a shift in mindset and self-perception. Instead of asking what do I want- Ask your self "Who do I want to be?" Next transitioning that, into "I am" – this way- we connect with a deeper sense of self. For instance, instead of just wanting to lose weight, we adopt the identity of a health-conscious person who makes healthy choices consistently. By integrating this new identity into our beliefs, thoughts, and actions, we create a new reality for ourselves. Not I want --- But I am . In order to make true change, we’ll need to change our behavior and our actions. Understanding our behavior is set by the programs and beliefs we hold in minds. These beliefs account for all of our actions and habits. How we behave now is a reflection of the identity we hold in mind, whether we realize it or not. We can change our mind – our habits – our behavior and our identity. This is where the Stress Mastery Higher Goal Setting Process comes in. By discovering and connecting with our inner spark and desires, and then setting our intention We can adopt change. We can begin new routines. We learn to break free from unconscious habits and release old programming that no longer serves us. Through this process, we shift our reality. You really can become anybody you want to be. But again, you’ll need self- awareness. Listen to what you're saying about yourself. You must put yourself first in order to spend this much time on change. But you're worth it! If you think you don't have time, because you're taking care of other people, reframe your thoughts- first be the best person you can be and you will be better able to take care of the people that are counting on you. I know it's hard because we're taught not to be selfish; but sometimes we just have to be. Just like putting on the oxygen mask on yourself before you try to help somebody else put theirs on. Open your mind to new possibilities. Allow yourself to become the person that you were always meant to be. Here some simple tips to get started on goal setting: Write out everything you think you want. Write it all out. Then go back through the lists and decide what you really want and why. Take that desire and connect it to your heart and set your intention- Stay connected to the why – remember why you want it. There won't be a lot of instant gratification. But if you stay connected to the why then you can stay focused. Take the time and do this correctly- there is a detailed lesson available for you right now. We have a great course on higher goal setting made available by Bill Cortright. You can go to my website Peggy romero.com and request it from me or go to the stress mastery community.com to download the document. Either way it's worth your time to go through it. Make a plan and take your time. After these books I've been reading lately about muscle and protein, I would like to encourage you- if you don't do anything else, get plenty of protein and start some resistance training. If you're not up for that start out by taking a walk. A 5-minute walk will soon become a 10-minute walk, and then a 15 minute walk. One of my goals is to start walking every night after dinner again. I did that for several years until I lost my walking partners, and I just didn't feel like doing it by myself. This is an excellent decision for me. I know that I feel better when I do it. Speak positive to yourself. I am healthy and strong. I love to go for walks. I make healthy choices consistently. I feel fantastic! By speaking positively to yourself you create a new reality. If I start talking negatively about myself, I catch myself so fast because it goes against my habit of positive self-talk that I have created. Set some goals for yourself big or small. Think about what things are going to stop you from achieving that goal because we all have boulders in our paths, we all have habits that stop us from achieving our goals. It’s like stepping into a pothole- they will be there, so be ready for them. I love to eat popcorn at night, I know if I'm going to stop eating popcorn at night then I have to stop buying popcorn! I know you understand what I'm saying. Be prepared. I hope this will help you get on a path to self-discovery and helps you set some identity based goals If you need my help – reach out. Thank you so much for joining me today- it means the world to me! For each of you I pray, faith hope, and love fills your life. Remember this is your life! Let go of doubt and fill your heart with faith. Live every day on purpose, Peggy Romero

I really enjoy hot drinks. Not all of these are best served hot, but since it is coming up on winter, I thought you guys might like some ideas of drinks that are really good for you. Try them hot or cold. According to Ayurveda, detoxing the body is an important practice to keep yourself healthy both internally and externally; one simple way to do so is to include ayurvedic detox teas as part of your diet. Drinking detox tea may not be enough, but may support in keeping you healthy. Ayurvedic Teas are typically caffeine-free herbal teas that help to balance one’s doshas and/ or detox the body. Drinking an ayurvedic detox tea is a great way to support and enhance your overall health. Below are few easy ayurvedic detoxifying teas along with their benefits: Ayurvedic detox teas can support in detoxifying your body. Having any of these detox teas will mean that you are taking natural things and not any synthetic chemicals. Most of them also work on improving your digestion and assimilation and burning some of the excess fat that might have accumulated. The first one I learned of was cumin, coriander and ginger, which is used to clean your stomach and helps you get rid of unwanted bacteria in your stomach. Turmeric is a known antiviral, antibacterial, antifungal and anticancer spice. These detox tea combinations can be used as a daily drink, supporting in preventative health. Most of these teas not only detox your body but also help keep your skin clear and your appetite strong. Please research and find your own “detox tea”, “cooling tea”, “heating and stimulating tea” or “calming tea” with ayurvedic herbs and spices for more specific needs. There are many kitchen herbs and spices used in Ayurveda that help in detoxification. Here are some teas you can prepare at home a natural, gentle, everyday detox. Typically total quantity of dry herbs/ spices is about 1 tsp per person per cup. I typically refill my cup another time to extract a second cup from the same mix! As these are kitchen herbs/ spices, they are safe foods in these quantities and you can make your own ratios according to your taste. 1. Ginger and Turmeric Tea Turmeric has been used for medicinal purposes since ancient times. It is rich in anti-oxidants and nutrients and is fantastic anti inflammatory spice. Ginger is good to have if you are feeling bloated or do not have much appetite. Before going to sleep at night, drink tea made with these two ingredients which will help in cleansing your system. Use fresh or dry ingredients as you like. You will need about 1/8th of a tsp if using dry ingredients. * Currently I am using 1 teaspoon turmeric ½ teaspoon ginger and a dash of black pepper and it seems to be the answer for relieving my painful trigger finger. 2. Peppermint Tea Peppermint has several health benefits. Vitamin C in peppermint helps the overall immune system of your body. It is cooling herb that is good for digestion and for acidity. It also helpful in clearing the air passage which may be blocked by mucus. The manganese present in peppermint counters the free radicals in your body and helps in neutralizing them. I have mint growing in my garden and just picking up 3-4 fresh leaves and adding them in hot water for a soothing cup of herbal tea that is good detox is great. If you do not have fresh leaves, you can use ½ tsp dry powder in one cup of hot water. An especially refreshing drink for summer, hot or cool with some lemon. 3. Tulsi Tea (sacred basil) Fresh Tulsi leaves or dried ones will work. Tulsi leaves are known for increasing metabolism and considered very useful for colds and cough as well as for enhancing immunity. Tulsi leaves work as a great natural detox. Detox with tulsi tea has been associated with weight loss too. In winter, tulsi leaves, ginger and peppercorn herbal tea is a great preventative and home remedy for colds and coughs. I am all about natural home remedies if they are effective. 😊 4. Lemon Tea Lemon is rich in vitamin C.  When combined with turmeric, or few black pepper corns, or with both, it can be one of the most refreshing drinks. Lemon is beneficial for your overall immune system. This one can be one of the best teas to start your day on a daily basis. If turmeric is not part of your daily diet, this can be another way for regular intake of turmeric. 5. Ginger Tea It is a tea commonly used for flu or sore throat.  Instead of fresh ginger, you can also use about 1/8th of ginger powder in hot water after your meal to support good digestion. You can add cardamom or cinnamon to ginger tea to enrich its taste. 6. Detox Tea Add equal quantities of cumin, coriander and fennel seeds (can also add a pinch of turmeric if you like) in hot water and enjoy. This is another tea that can be part of your daily ritual for gentle regular detox. This is a simple but very effective drink to flush out toxins from your body. *I have added this mixture to a Red Zinger tea bag.  Red zinger has hibiscus, which is known for easing the symptoms of rheumatoid arthritis. According to a 2010 article printed in the Journal of Nutrition, hibiscus may help reduce blood pressure which can lower your risk of heart disease. 7. Green Tea This is not a typical kitchen herb or spice but good especially for those who want to keep it very simple. A tea high in antioxidants. Green tea is also a natural flush for your system. Try it with peppermint. I love to find natural ways to ease pain and manage the body. These may help. Disclaimer- these are all just things I have read or heard. I am not a doctor, please consult one.

Allow me to re-introduce myself. Hi! I'm Peggy Romero, aka #PeggywithPurpose, and my "purpose" (wink, wink) is to help YOU discover your true self and live your life every day on purpose. I started this digital feed almost two years ago and have found joy in sharing content that is both raw and authentic. I'm human, just as you are... I may even venture to say that I'm 'average' in a real relatable way that is... I'm no picture-perfect influencer, but I am aspiring and working towards a better me, a better life. It's not a destination, it takes effort every day. And I hope you'll join me in the feat for a purposeful life. As I said, I'm human, and I have fallen lately. I’ve not been able to share advice on living with purpose, since I too, fall short. Ito those who message me and follow me, I hope you will forgive me and pick up where we left off. I don’t want to give up on myself and I hope you will never give up on yourself either!  I've taken this time since my last few posts, to recenter, reassess... and now, I'm ready to return to what I believe is my true purpose - with more content, more stories, and even my own podcast. I am going through big changes in my life... and I hope that by sharing my struggles with you, I will help you see that there is always a way to experience peace in the storms of life. Live every day on purpose, Peggy Romero

I don't know about you, but lately I've been struggling to keep commitments to myself. It makes me crazy… and I do it to myself! When I treat myself the way that I should - I feel great. And when I don’t, I feel lousy. There lies the age-old question… Why don’t I do what I know I should do?! I absolutely know how to treat myself in order to feel good. I know how to treat myself in order to feel great! And yet, right now I feel awful! - I’m tired. I’ve lost that spring in my step. And there are no excuses… because I did this to myself. The truth is, I’ve been slacking. A let a break for a few days, lead to a week… to then a month. And now, I find myself at about 3 months! Boy do I look and feel differently than I did when I was living right. Now, I’ve started asking myself, “Are you tired of feeling like crap yet?!” I can ponder how I let this happen. A lot goes into that. And I'm sure the answer is different for each and every one of us. I believe that we tend to live our lives on autopilot. It's easy that way. We create habits for ourselves, and then we do the same thing every day. Unfortunately, when we have bad habits, we suffer both physically and emotionally. Bad habits are hard to break. And to break them, you have to make a commitment to break them. You have to be mindful. You have to be purposeful. If not, then autopilot kicks in… and you will find yourself turning on the television, rather than going for a walk after dinner. You will find yourself hitting the snooze button on your alarm, rather than waking up and stretching before you shower. In order to swipe ourselves out of autopilot, we need to replace what we are doing with something that better serves us. Do you feel like it's time to create some new habits for yourself? I sure do! I'm ready to make a commitment. To get up and get going again. To take a step in the right direction. AND I’m hoping that you will join me. Introducing #Heart30 -  a commitment to REALLY love yourself for 30 days and set the foundation for happy, healthy and hearty habits to change our lives for the better. Why #Heart30?! - As I’ve been trying to get my gears back in motion, I discovered a program called ’75 Hard’ - while it sounded great, and I considered doing it… I read that over 90% of participants failed! You read that right… 90% Having read that, I knew I needed to create my own challenge. Where instead of 90% failing… there would be 90% succeeding! It takes 30 days to build a habit. And the first 30 days can be the hardest. So, let’s make a plan, a workable program to ensure our success. The body supports the mind. Therefore, we must take care of our bodies, to keep our minds sharp. The sharper the mind, the more we’ll care for our bodies. There are five main components of my #Heart30 challenge: #1 - SLEEP Sleep is so vital to our health, and yet it is often neglected. Studies show that we need at least seven hours of sleep a night. I’m not sure what your sleep habits are now, but it’s time to get cozy and commit! Gone are the days of falling asleep to our digital screens (tv shows, movies, scrolling on our phones and tablets) and waking up just to hit our snooze alarms two to three times. Early to bed, Early to rise. Make a commitment to sleeping better. #2 - WATER We can’t live without water… and yet we deprive ourselves of it. Why do we allow ourselves to get thirsty? And by the time we feel thirst, we’re already dehydrated! I didn’t drink much water before, but now I love drinking water. In fact, I’m usually only drinking water. I personally aim for one gallon a day… but let’s say you’re not drinking any water - then I would encourage you to start. You decide! How much water do you aspire to drink? Make a commitment to drinking more water. #3 - SELF-CARE What fulfills you?! - reading a chapter in a book, journaling, taking a warm bath, reading the Bible, etc. The choice is yours. Make a commitment to planning daily activities that fill your bucket. #4 - DIET I won’t tell you what diet to do, as I believe most of us already know what our bodies need and don’t need. Take this element of the challenge and make it your own. Maybe you’re just trying to cut back on carbs, limit your sweets, try a Keto or Mediterranean diet. Choose any healthy diet, and Make a commitment to stick to it. #5 - EXERCISE The sky’s the limit. It’s time to move, whether it be big, whether it be small. No excuses. Aspire towards taking a walk every day, even if its just to the end of the block. If that’s not enough of a challenge, shoot for a mile! If the weather isn’t nice enough, how about some exercise bands? Stretching? Yoga? Find what suits you. This challenge is meant for you to love yourself, not hurt yourself. Use this component as a reminder to yourself, that you can do anything you set your mind to. My personal goal is to walk 9,000 steps a day, strength train three days a week, and practice cardio five days a week. I know from experience that this works for me. Start where you’re at, and make it enough of a challenge that you can be proud of yourself when the 30 days are done. Make a commitment to daily movement. — This is #Heart30. Are you ready?! It all begins on February 14th, Valentine’s Day. Additional program details, digital downloads and more to come! Get excited. As February begins, take the time to think on each of the five components listed above and find an accountability partner if you can. If you don't have anyone who wants to do it with you, you’re not alone. I will match you up or I'll be your partner myself. :) Live every day on purpose, Peggy Romero

At the 'heart' of my #Heart30 Self-Care Challenge are five main components: SLEEP, WATER, SELF-CARE, DIET and EXERCISE. Each component is not necessarily any more important than the other, however I chose sleep as the first of the daily promises to yourself because it sets a foundation for all the rest. My family is full of insomniacs. They only sleep four maybe five hours a night... maybe even less! For most of my life, I have been able to get six hours of sleep, but after learning just how vital sleep is to all of us, I made it my goal to get seven. It has been a process. It has taken me awhile, to be honest (close to two years!). I'm sure many of you toss and turn, but with these tips I'm hoping that you'll be better rested... For starters... Prioritize SLEEP! - You know what time you have to get up in the morning, so work backwards. Start settling down 8-9 hours prior to your desired wake up time, and ensure that you're getting to bed at least 7.5 hours before that with the intention of sleeping a minimum of seven hours. Relax and Be Calm - This is going to require that you limit or entirely rid of overly stimulating activities before bed. I know I can get riled up easily, so I try my best to tune-in to calming shows before bedtime. Sleep Cool - Our bodies need a cool room to sleep in. 65°F (and for my Canadian and European friends that is 18°C). You can cool your room with air conditioning or by opening a window. Be sure that if you are using AC, to cool down your home prior to getting to bed. Another great way to sleep cool, is by using breathable sheets and blankets. This will help you to stay cozy overnight without keeping all your body heat trapped in. Hot Baths - This idea is music to my ears! I love to take a bath, and I recently read that taking a hot shower or bath before bedtime can naturally kickstart your body's ability to cool itself down. Shh... - Keep things quiet! Thick rugs and curtains can help to drown out some noise. You can also try earplugs or peaceful sounds with a sound machine. I have personally tried a delta wave machine, simply running the fan in my room, and I've even fallen asleep listening to The Golden Girls reruns (with a sleep timer set, of course). Sleep is so important, and it is more than worth your time to figure out what works best for you. We need sleep for recovery, both mind and body. Sleep also improves our ability to learn, memorize and boost our mood and emotions. How will you prioritize sleep during the #Heart30 challenge? Make a plan in writing and discuss it ahead of time with your accountability partner (and if you don't have one yet, send me an email and I'll be happy to discuss it with you). This will take a bit of planning and focus, but you will be so glad that you did it. Live every day on Purpose, Peggy Romero

At the 'heart' of my #Heart30 Self-Care Challenge are five main components: SLEEP, WATER, SELF-CARE, DIET and EXERCISE. In this blog post, we'll be discussing the second component, water... I want to stress to you just how important it is to drink water. I could write a whole essay, but I'll settle for just a few key benefits that will hopefully help you to decide what's right for you... *Water helps keep the body functioning properly Water is essential for our bodies. Do you know it makes up 60% of our body weight and 75% of our muscle mass? We need nourishing water! Water helps with regulating body temperature, aiding digestion, and nutrient absorption. I realized years ago that most of the time when I have a headache all I need is a big drink of water. I don't need to take Tylenol or other pain reliever because it just goes away by drinking water. Since I've created the habit of drinking water, I can't remember the last time I had a headache. Plus, it keeps your skin glowing. I have heard that hydration is the ultimate beauty secret. *Water is important for brain health When I feel groggy or depleted of brain power, I drink water. It’s the ultimate brain fuel! Water helps improve cognitive function, concentration, and even mood. So, the next time you're feeling like your brain could use a little boost, grab a glass of water and drink your way to mental clarity! *Water flushes away toxins Water is like a personal detox assistant. It helps flush out toxins, waste, and other unwanted gunk, keeping your system clean and running smoothly. So, drink up and let water do the work. *Water can help with weight loss Not only does it help you feel fuller, curbing hunger pangs, it also helps boosts your metabolism, which burns more calories. So, if weight loss is one of your goals, make water your new BFF. * Water can help to boost your mood Feeling a bit grumpy? Hydration will help.  I’ve learned that even mild dehydration can negatively impact mood and cognitive function. You can keep that smile by sipping on water all day long. Have I convinced you yet?! At the top of your health 'to-do list' - I hope you'll add drinking water. And to get you started, here are just a few ideas: What temperature do you prefer to drink water? Hot? Cold? Naturally, we want to drink it cold, but I personally prefer to drink mine at room temperature. Make drinking water, easy to track. It was really hard for me to track how many glasses I drank. Some people fill up a gallon jug each night before bed and fill the glasses from that. When it’s empty, you are done for the day. Honestly, the gallon jug overwhelmed me. It looked like too much. I've been using a pretty quart jar instead, and I only need to drink four. Take your water with you! Carry a water bottle. Add some flavoring! I know, many people don’t like plain water. I was once one of them. I used to add flavoring to every second quart as a treat and that also helped me keep track of how many I drank. They have the flavor drops, but you can also try it infused with a hint of lemon or cucumber. It is very refreshing. In my opinion, water is an easy habit to pick up. There's nothing quite as satisfying as a refreshing glass of water. Plus, it's calorie-free and oh-so-good for you. Your body will thank you for it. Live every day on purpose, Peggy Romero

At the 'heart' of my #Heart30 Self-Care Challenge are five main components: SLEEP, WATER, SELF-CARE, DIET and EXERCISE. In this blog post, we'll be discussing self-care, the third component of the #Heart30 Challenge. Self-care is a priority! It's not just a buzzword. It is a crucial practice that nourishes your mind, body, and soul. Let's start by reviewing just how important self-care is, and to follow, I'll share a few fun ideas to help get you started on your self-care journey... *You can’t give what you don’t have You are the beautiful teapot – constantly pouring out love, energy, and support to those around you. But then the teapot runs dry, and you will have to refill it. Many of us don’t know how. Or we don’t take the time we need to refill, and we run on empty. Taking time to recharge ensures that you have plenty of love and energy to share with others. Remember to fill up your cup first or you won’t have it to give. *Stress will always be a part of life Life can be a whirlwind of deadlines, obligations, and unexpected twists. Self-care can help you weather the storm! Whether it's indulging in a bubble bath, taking time for prayer, and practicing mindfulness, or simply taking a moment to breathe, self-care will help you stay grounded. We can't get rid of stress, but we can learn how to master it. Awareness is the key.  When life gets chaotic, remember to take a step back and show yourself some love. (See the Let-Go technique on my website – It Works!) *Take care from the inside out Self-care isn't just about pampering your physical body (although that's definitely a bonus!) – it's really about nurturing your mental and emotional well-being. Whether it's journaling, practicing gratitude, or spending quality time with loved ones, self-care activities help you cultivate a positive mindset and inner peace. *Know you are worth it! Self-care is a radical act of self-love and acceptance and we're not all comfortable with it. You may have to spend some time sitting down with a journal, getting really honest with yourself, and figure out how you feel about you. It's high time you see your value. You are one-of-a-kind. A masterpiece!  Moving forward, long past these 30 days, this will help you with your self-worth. Get it all out on paper, you will feel better. It's about recognizing your inherent worthiness and prioritizing your own happiness and well-being. *Get out your journal or a notebook and purposefully spend some time writing out all the great things about you. What do you love about yourself and who you are. I am statements work very well. Say them out loud, look yourself in the mirror and remind yourself of all those things that make you fabulous. This is a powerful exercise that will help you become aware that you are worthy of love, care, and all the good things life has to offer. Here’s the fun part - Now that we've sung the praises of self-care, it's time to put those words into action! Here are a few fun and simple ideas to kickstart your self-care journey: Treat yourself to a DIY spa day complete with face masks, bubble baths, and your favorite soothing playlist. Unplug and unwind with a technology detox – spend some time outdoors, read a book, or get lost in a creative project. Practice mindfulness and meditation to quiet your mind and reconnect with your inner peace. Get moving with some exercise or yoga – not only does it boost your physical health, but it also releases those feel-good endorphins! Indulge in your favorite hobby or creative outlet – whether it's painting, gardening, or baking, let your inner artist shine! I love to close every night with gratitude. Simply write out 3 things you are grateful for and any closing thoughts I might have. It helps me go to bed with a clear mind and an open heart. I also start every day on purpose – Green Focus Power Hour. So, there you go- the importance of self-care and a few fun ideas to get you started on your self-love journey. Remember, taking care of yourself isn't selfish – it's essential. So, go ahead and treat yourself – at least one thing a day every day for at least during #Heart30, and hopefully far beyond that. You’re worth it! Live every day on purpose, Peggy Romero

At the 'heart' of my #Heart30 Self-Care Challenge are five main components: SLEEP, WATER, SELF-CARE, DIET and EXERCISE. In this blog post, we'll be discussing a healthy diet, the fourth component of the #Heart30 Challenge. A healthy diet... an element that impacts every aspect of our lives. Eating healthy isn't just about choosing a salad with protein instead of going for that juicy burger. Rather, eating healthy is about embracing the awesome power of food, and how it fuels our bodies and minds like nothing else can. The body supports the mind. Our diet supports the body. For the remainder of this post, I will share the importance and the benefits that diet, the fourth #Heart30 self-care challenge component, offers: *Diet creates quality energy. You wouldn't fuel a Ferrari with cheap gas, you shouldn't fuel your body with junk. A healthy diet packed with nutrients gives you the energy for whatever life throws your way, whether it's a presentation at work or planning weekend hike. *Say goodbye to brain fog. You are sure to experience more mental clarity with the right food choices. Foods rich in omega-3 fatty acids, like salmon and walnuts, are like rocket fuel for your brain, boosting memory and cognitive function. *Eating a balanced diet keeps your blood sugar stable and your mood on an even keel. Plus, indulging in your favorite healthy treats releases feel-good endorphins without the sugar rush. *Your diet may be your best defense against colds and flu. Perhaps only rivaled by hand washing. Load up on colorful fruits and veggies bursting with vitamins and antioxidants to give your immune system the boost it needs to keep you healthy. A healthy diet is your ticket to a longer, happier life. Research shows that people who eat a balanced diet live longer and are less likely to develop chronic diseases like heart disease, diabetes, and cancer. Eating healthy isn't about deprivation or bland salads (although those have their place too). It's about embracing the delicious diversity of foods that nourish our bodies and minds. I know it's not always easy to change habits. Your diet is a habit: but one is worth working on. This is a very short list of the benefits of a healthy diet. I'm sure you can think of many more positives for a healthy diet that I didn't even mention. You are worth the effort it will take, and you'll feel better and look better too. Live every day on purpose, Peggy Romero

At the 'heart' of my #Heart30 Self-Care Challenge are five main components: SLEEP, WATER, SELF-CARE, DIET and EXERCISE. In this blog post, we will discuss the last, but not least (and in no particular order), the final component. Exercise. Nothing will get your heart pumping and your endorphins flowing like exercise! Going to the gym isn't for everyone (and that is okay!). Maybe it's too cold for you to go outside and walk but there is something for each and every one of us. Our bodies were meant to move. They are designed to have exercise. Dare I say it's not an option! For those of us who may be resistant to committing to exercise as part of our daily lives, I've made this list of ideas for you... *Dance - Exercise doesn’t have to feel like punishment.  Crank up your favorite tunes and dance. Whether you're shaking it to salsa, busting a move to hip-hop, or twirling around your living room like a ballerina, dancing is a fantastic way to burn calories and boost your mood. *Outdoor adventures - The weather is getting nice for many of us. Who needs a boring treadmill when you have the great outdoors as your playground? Lace up your hiking boots, hop on your bike, or grab your paddleboard and explore the world around you. Whether you're scaling mountains, biking through forests, or paddling across serene lakes, outdoor adventures are the ultimate way to stay fit while soaking up some vitamin D. *Unlimited exercise classes on YouTube. There is any kind of exercise that you could possibly be interested in on the Internet. You can use dumbbells or exercise bands. If you don't have those you can use your own body's resistance or a can of green beans. The world is at our fingertips and that includes exercise classes. If it's too cold or rainy to go out then find something to do indoors. Having an accountability partner can help. You can even do it together. ☺ Remember exercise isn't just about sweating buckets and lifting heavy weights. It's also about finding your inner peace. How about yoga with some gentle stretching, deep breathing, and mindfulness meditation. Not only will you strengthen your body, but you'll also calm your mind and soothe your soul. Exercise doesn't have to be a dreaded chore. With a little creativity and a whole lot of fun, you can turn your workout routine into the highlight of your day. Embrace the joy of movement, and let the world of exercise transform your body, mind, and spirit! Live every day on purpose, Peggy Romero

You Don't Need to Wait for New Year's to Pursue Your Goals Have you ever noticed or found even yourself saying what you plan to do, what goals you are setting for after the holidays.. Well friends, every day is a NEW DAY and it is always a perfect time for a resolution. You can begin again. You can make yourself a priority TODAY. It doesn't matter if you have already fallen short on the resolutions that you set at the start of the year. Today is the beginning of another 365-day year. Start your streak of taking care of you today. Read on goal-getters! There is no perfect moment to kickstart your dreams. The wait is over! You don't need to circle another date on the calendar to begin chasing after what you want. Here are a few reasons why your goals and resolutions can start right now: 1. Every Day is a Fresh Start Who says resolutions are reserved for January 1st? Every sunrise brings with it a brand-new opportunity to take charge of your life. So why wait? Whether it's shedding a few pounds, picking up a new hobby, or finally tackling that pile of unread books, there's no better time than the present to dive in and get started. Just do one thing. 2. One step in the right direction is progress Let's face it: waiting for the "perfect" moment is like waiting for a unicorn to gallop into your backyard… it's not gonna happen! Instead of fixating on flawless conditions, focus on progress. Even small steps forward count. Remember, imperfect action beats no- action every time. So lace up those sneakers, grab that paintbrush, or dust off that keyboard—whatever your goal may be, start making moves today! 3. Momentum is Your Friend Ever heard the saying, "a body in motion stays in motion"? Well, it applies to more than just physics. Starting today builds momentum, propelling you closer to your aspirations with each passing moment. By taking that first step, you set off a chain reaction of productivity and positivity. So why delay the greatness that awaits you? Mark it off on your calendar every day, seeing the steak helps keep it going. 4. No regrets Picture yourself a year from now. Do you want to look back with regret, wishing you had started sooner? Of course not! Life is too short to postpone your dreams. Embrace the present moment and take action. Whether you succeed or stumble along the way, you'll never regret having the courage to begin. You can do it! Picture yourself in a year from now. How do you look? How do you feel? What have you accomplished? 5. You're worth it! Above all else, remember this: you are worthy of pursuing your goals and living your best life. Don't let self-doubt or fear hold you back. You have the power within you to achieve incredible things, starting today. You were created for a purpose. It's impossible to fail at being the best of you.  So go ahead, take that leap of faith. You deserve to shine! It doesn't matter if you call it a resolution or a goal, just go for it. There's no reason to think that you failed, there's no reason to think that you need to wait for a different day or a different year. The time to start chasing your dreams is right now! Connect to your heart's desires, throw caution to the wind, and dive headfirst into the adventure of a lifetime. Whether it's January 1st or a random Tuesday in February, the choice is yours to make. We always have a choice, and it is never too late to begin. Start today, and who knows? You might just surprise yourself with what you can accomplish! Dream big!  Who will you be in one year from now? Live every day on purpose, Peggy Romero For more on this topic, tune-in to 'A Podcast with Purpose':