Links I Love

This past weekend was a mix of intense work and extreme relaxation to prepare for this coming week of finals and moving back to Wilmington. These links are sure to give you the greatest of Great Vibes to start your week off right. 

1. How do you feel about the new bills?

2. 49 phrases to calm an anxious child. 

3. People are adoring this photo of the Queen, specifically the adorable Mia Tindall. 

4. The mind clearing magic of running explained by neuroscientists.

5. I would love to DIY this beautiful pillow

6. This pool float trend is one of my favorites. 

7. Tips and tricks for the best resume.  

8. Definite smoothie inspiration. 

9. Everything coming to Netflix in May is going to be great.

Happy Monday! Xx. 


P.S. Have you checked out all of the
other places Emily's spreading the Great Vibes?

How to Celebrate the Everyday

There are 24 days left until I drive back to Wilmington for the summer. I'm trying to make them count without losing sight of the simple, everyday joys. I was reminded last night how life is far more than last minute projects or wishing for the weekend. Celebrating the little moments -- like the anniversary of a great friendship or a successful outcome to a meeting -- are necessary to living a life of happiness. Enjoying these cherished snapshots of life can be challenging, so below are three ways to find joy in the little things. 

1. Write your joys down.

At the end of the day, write down three things you are grateful for or experienced during the day that had you slowing down and enjoying the moment. These can be a kind smile or word, coffee with an old friend, or a picturesque skyline on your drive into work. They don't have to be over the top or exceptionally unique, just lovely snippets of your life. This exercise opens your eyes to the little moments rather than constantly waiting for the next big thing. 

2. Breathe and engage in the moment.  

You can only enjoy the unique moments if you are paying attention. If you are in a situation where you default to staring at your phone, I encourage you to put it down and be present. Take a deep, solid breath in through the nose and out through the mouth. Look around you. What is new? What is different? What is beautiful about your surroundings? Is there someone around you reading a book you love or wearing a pair of shoes you think are wonderful? Tell them, ask them, engage with them. You'd be surprised of the beauty found in green tinted trees just starting to bloom or the quick flash of a smile of a person caught in pure moments of enjoyment. 

3. Always have essentials on hand to celebrate or turn the day around.

While I will freely admit to disengaging with my surroundings or not being as grateful as I could, this is one rule I follow adamantly. I always keep champagne in my fridge to celebrate the little things like promotions and exciting news or to simply turn a frustrating day around. Champagne for me reflects the mood I seek in times of frustration or celebration; it is bubbly, different, and classy. Your simple way to turn a day around doesn't have to be champagne, but something that takes you away from 'the struggle' (i.e. balloons, flowers, a special coffee drink, etc.).

How do you enjoy the everyday moments? 

Tag @yourfriend_em on Twitter or Instagram with your favorite way to enjoy the everyday moment. Share this with people who could use some celebration in their lives. Hashtag #thegreatvibesguide to spread the Great Vibes! Xx


P.S. Get a free 8-page Guide to Great Vibes filled with recipes, tips, and tricks to the lifestyle and body of your dreams.  >>>>>>>>>>>>>>>>>>>>>

P.S.S.S. Have you checked out all of the
other places Emily's spreading the Great Vibes?

Five Go-To Smoothie Recipes

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It is no surprise how fond I am of smoothies (exhibit ABC). They are cheap to make if you shop smart, they take moments to whip up, and they are just as great for breakfast as they are for a snack or dessert. Plus, when it comes to sneaking greens into your daily routine, there's nothing better than a chocolate smoothie with spinach - can't even taste it, promise.

Let's face it, though. Sometimes it's easy to get stuck in a rut. In fact, I feel that way right about now! I thought I would dig through my personal files, draw out my favorite combos I've made in the past, and put them together for you in a handy dandy post. This is a preview of a 14-Day Smoothie Challenge coming your way in May. Interested? Stay in the loop by clicking below!

 

Let's get started with five go-to smoothie recipes you don't want to miss!

A couple notes first:

1. For creamy, thick smoothies, freeze berries or bananas beforehand. Best way to freeze bananas? Peel, slice, and lay bananas flat on a baking tray. Place in the freezer. Transfer to a bag and use when needed.

2. The liquid measurements (i.e. 1.5 cups of almond milk) are just estimates. Use more or less depending on desired thickness of smoothie.  

3. Ice is always optional. 

4. If these aren't sweet enough, have no fear! Add in an all natural sweetener like maple syrup or honey to satisfy your need. Start at 1 teaspoon and increase to taste. 

4. Top them with the good stuff! I often put toppings on my smoothies (i.e. granola, chocolate shavings, coconut, almond meal, fresh berries, soaked nuts, etc.) to make these into nourishing and complete meals. Everyone has a unique diet and these recipes are perfect bases for getting all the necessary goods. Don't be afraid to limit the liquid, make it more thick like a frosty, and top it with yummy goodness for a great smoothie bowl. 

Okay. Nowwwww let's get started ... 

Almond Banana Smoothie
great for protein needs and sweet cravings

Ingredients::
+ 1 cup ice
+ 1.5 cups almond milk
+ 2 bananas
+ 2-3 tbsp almond butter
+ Optional: 1 tsp cinnamon & nutmeg
To make:
Throw all ingredients into a blender, send for a whirl until combined, pour into a glass, and enjoy!

Berry Detox Smoothie
great for bloating or indigestion

Ingredients::
+ 1 cup ice
+ 1 cup fruit juice or non-dairy milk of choice
+ 1 cup frozen berries
+ 1 cup spinach or kale (fresh or frozen)
+ 1/2 cup bananas (already peeled, sliced, & frozen)
+ 1 tbsp chia seed
+ 1 tbsp flax seed

To make:
Throw all ingredients into a blender, send for a whirl until combined, pour into a glass, and enjoy!

Anxiety Kicker Smoothie
great for headaches, stress, or anxiety

Ingredients::
+ 1 cup ice
+ 1.5 cup non-dairy milk of choice
+ 1 cup frozen berries
+ 1 cup spinach or kale (fresh or frozen)
+ 1/2 cup oatmeal
+ Optional add-ins: 1 tbsp chia seed, 1 tbsp flax seed, 1 tsp cinnamon, 1 tsp tumeric

To make:
Throw all ingredients into a blender, send for a whirl until combined, pour into a glass, and enjoy!

The Creamy Goodness Smoothie
great for belly bloat or fatigue

Ingredients::
+ 1 cup ice
+ 1 cup non-dairy milk of choice
+ 1 cup frozen mango
+ 1 half of an avocado
+ 1/4 cup oats
+ 1 tbsp chia seed
+ 1 tbsp flax seed

To make:
Throw all ingredients into a blender, send for a whirl until combined, pour into a glass, and enjoy!

PB (or AB) Cup Smoothie
great for chocolate cravings or protein needs

Ingredients::
+ 1-3 cups ice
+ 1.5 cups of non-dairy milk of choice
+ 1 frozen banana
+ 1 cup spinach or kale (fresh or frozen)
+ 1 tbsp (or more) cocoa or cacao powder
+ 1 tbsp organic peanut butter or almond butter

To make:
Throw all ingredients into a blender, send for a whirl until combined, pour into a glass, and enjoy!

And there you have it! Make these your own by changing up the fruits you've used, asking questions, and finding a recipe that makes you happy dance all around the room. 

Cheers to Great Smoothie Vibes! Xx. 


What is your favorite smoothie?

Tag @yourfriend_em on Twitter or Instagram when you make any of these recipes. Share this with people who could use some smoothie in their lives. Hashtag #thegreatvibesguide to spread the Great Vibes! Xx


P.S. Get a free 8-page Guide to Great Vibes filled with recipes, tips, and tricks to the lifestyle and body of your dreams.  >>>>>>>>>>>>>>>>>>>>>

P.S.S.S. Have you checked out all of the
other places Emily's spreading the Great Vibes?

Tryna Get Lucky Today? Get 25% off The Shop! Happy St. Patrick's Day!

Happy St. Patrick's Day! Because I love you all so much, I thought I'd share 25% off The Shop TODAY ONLY with the code STPATTYS16! It includes all items: guides, prints, and even coaching services! Woot woot!

Click the image above or right here to shop The Shop ;)!

Spread the Great Vibes!

How to Handle Conflict

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Tips & Tricks & Why Do I Care?

This post was previously published November 19, 2015. Since handling conflict is a part of life, there's never a bad time to arm yourself with ways to win at sticky situations.

It is important to find manageable ways to deal with confrontation and conflict to alleviate the inevitable pains that come from an ill-spoken word or argument. Here are my top four tips along with an awesome apology format to follow when future conflicts happen.

- if something is said that makes you want to lash out::

and an immediate response is necessary, take three full inhales and exhales before responding. If you can wait to respond, take the time to filter your words in a way that strongly presents your opinion but comes across without inflicting pain.

- if something is written that makes you want to lash out::

do not respond immediately. Write out what you would like to say, but do not send it at that moment. Take out unnecessary expressions of anger, and after ensuring your words come across mindfully and intentionally without cruelty, hit the send button.

- if you do or have done something in an expression of anger or hatred::

remember a heartfelt and sincere apology goes a lot further than resentment ever will. For example, if you've hurt someone's feelings or said an unkind remark, ask yourself why you lashed out that way, how it might have impacted their life to hear something like that, and ways you two might move forward.

A helpful format is,
"It has come to my attention that my action of (action requiring apology) could be seen as (offensive, annoying, hurtful, etc). I never intended to (consequence of your action). I want you to understand I was merely trying to (your intention), though I can see now that it may appear I was (perceived motive). Please accept my (adjective) apology. Moving forward, I will attempt to (proposed solution). That said, I would very much appreciate it if you (request for other party). Sincerely your (relationship to person), (your name)."

- if you are angry with or hate yourself::

breathe, ask yourself what exactly makes you upset, and plan simple steps you can take moving forward to change the behavior that bothers you. As an example, imagine you are upset you do not wake up on time. Ask yourself if you are going to bed too late, having difficulty staying asleep, or feeling overly stressed during the day. Some helpful steps would be to wind down earlier in the evening to go to bed at a more appropriate-for-you time, to lessen your load during the day by delegating or re-prioritizing, or possibly adjusting your caffeine intake if you're having trouble falling and staying asleep.

Choosing a more peaceful way to handle conflict is not easy. It requires effort and self-reflection. Be kind to yourself if you lash out or wish you had done something differently. Take small steps.

+ Did you find these tips helpful? What is your go-to calm down strategy?

Tag @yourfriend_em on Twitter or Instagram and tell me what you loved best about Handling Conflict. Share this with people who could benefit. Hashtag #thegreatvibesguide to spread the Great Vibes! Xx


P.S. Get a free 8-page Guide to Great Vibes filled with recipes, tips, and tricks to the lifestyle and body of your dreams.  >>>>>>>>>>>>>>>>>>>>>

P.S.S.S. Have you checked out all of the
other places Emily's spreading the Great Vibes?