What your morning coffee can do for you?


Many of us rely on a cup of coffee to kick-start our day and now new research suggests that our morning caffeine infusion may also help ward off different diseases and depression. Every morning I make sure that my mug of coffee is always in hand when I walk into the doors of my current office job.

What does coffee do for your mood? Short answer — a lot. I’m not a morning person and the first thing I do every morning is wake up excited to have my first sip of coffee each morning. It not only puts me in a better mood but makes me more productive throughout the day.

It got me thinking — while many immediately think of coffee when trying to piece together a solid morning, what does it really do to our moods and bodies? Well I started reading out on the web and found some pretty good reasons why I should continue to drink my 3-4 cups of coffee a day.

1. Coffee is a potent source of healthful antioxidants.

Some have cited coffee as a major — and in some cases, the primary — dietary source of antioxidants for its subjects.

2. Caffeine provides a short-term memory boost.

Caffeine appears to affect the particular areas of the brain responsible for memory and concentration, providing a boost to short-term memory, although it’s not clear how long the effect lasts or how it may vary from person to person.

3. Coffee may help protect against cognitive decline.

In addition to providing a temporary boost in brain activity and memory, regular coffee consumption may help prevent cognitive decline associated with Alzheimer’s disease and other types of dementia.

4. Coffee is healthy for your heart.

There is some evidence that coffee may support heart health by protecting against arterial damage caused by inflammation.

5. Coffee may help curb certain cancers.

Researchers have  found ties between regular coffee drinking and lower rates of liver, colon, breast, and rectal cancers.

6. Coffee may lessen your risk of developing type 2 diabetes.

A growing body of research suggests an association between coffee drinking and a reduced risk of diabetes.

7. Your liver loves coffee.

It’s true: In addition to lowering the risk of liver cancer, coffee consumption has been linked to a lower incidence of cirrhosis, especially alcoholic cirrhosis.

8. Coffee can enhance exercise performance.

Caffeine is a performance and endurance enhancer; not only does it fight fatigue, but it also strengthens muscle contraction, reduces the exerciser’s perception of pain, and increases fatty acids in the blood, which supports endurance.

9. Coffee curbs depression.

Multiple studies have linked coffee drinking to lower rates of depression in both men and women.

10. Coffee guards against gout.

Independent studies on the coffee consumption patterns of men and women suggest that drinking coffee regularly reduces the risk of developing gout.



Get Organized: Planner


Let’s talk about how to color code your planner! I love pretty colors and I love planners, so what could be better than a color coded planner? When it comes to color coding your planner, there’s definitely not a right or wrong way. As usual, it’s all about what works for you. I’m so excited about this new planner I picked up from Michael’s I can’t wait to get started decorating it!


One of the most common ways to color code your planner is to use a different color ink for each category. For example, you can use one color for work, one for leisure, one for family, one for working out and so on. This will allow you to tell quickly at a glance what types of things you are filling your days with.


This planner  is great for people who like to do lists! Spaces for to do lists are built in with plenty of room, but the weekly spread still allows you to schedule things hourly in a calendar. There are quotes like the one above all throughout the planner, I’m obsessed!


Other organizational posts you may have missed:

| Making to do lists | Set Impossible Goals |

Roller Blading

We are in the midst of winter but Monday the temperature was nearly 50 degrees. My friend and I decided to get outside and enjoy this warm weather with a 7.22 mile roller blading workout. Here in Indy, we have to take advantage of every sun-filled day that we are given. I always find that during the winter months my workout routines get boring being stuck inside at a gym.

If you haven’t ever been on a pair of rollerblades, and your last experience with shoes with wheels was roller skating at your local rink in 8th grade, then it’s time to give this activity another chance. Rollerblading can be an extremely intense workout, but just like with bike riding, it will mostly just feel like fun!


Health benefits of rollerblading:

Improves Coordination: Rollerblading takes a bit of practice in the beginning, but it improves flexibility and coordination tenfold. The activity forces you to even out your balance and find your center of gravity.

Great Cardio: rollerblading increases the heart rate and gets your lungs working, both components in aerobic exercise. Rollerblading for 30 minutes at a steady pace raises the average heart rate to 148 beats each minute.

Good for Weightloss: Thirty minutes of steady skating at a comfortable pace burns between 210 and 311 calories, while 30 minutes of interval skating burns up to 450 calories!

Firms the Lower Body: The natural side-to-side motion your legs get from inline skating is ideal for trimming the thighs, strengthening the quads, and lifting the glutes.

Low Impact Exercise: Exchanging a couple of aerobic workouts every week with rollerblading could improve your knee health and prevent injuries.

Fun: Rollerblading with a companion can enhance the fun.

More fun health related posts you may have missed:

| Improving your health | Meal Prepping | Yoga |

Friday Favorites


Happy Friday, friends! Below are my favorite links from around the web this week—I hope it inspires you!

Have a great weekend!

1. Ten Trending Nail Polish Colors for December

2. 8 things all successful women do on Sunday

3. Christmas Sangria 

4. How to save money during the holidays.

5. 25 snapchats sent from people who are having a really bad day

6. Top 30 wedding greenery trend ideas for 2017

7. Gift wrapping hacks 

8. Makeup Brushes you need in your life

9. Butternut Squash Quinoa Recipe


How to get out of a rut

We’ve all been stuck in a rut before. Whether it’s because we’re lacking motivation, stressed out, tired or just simply bored of the same old routine day in and day out, getting stuck is an inevitable part of life. Sometimes we just fall off the bandwagon and begin to feel a little discontent with the way things are going. So here are a few ideas to help you get out of that rut and feel like yourself again!


1. Drink lemon water first thing; start your morning off by hydrating

2. Get some fresh air- get outside and get some vitamin D.

3. Declutter your digital life- Give yourself fewer options for distraction by deleting apps you don’t use, emails you don’t need, and bookmarks you aren’t going to read.

4. Up your fruit and veggie intake- Maybe you’ve been feeling a little lethargic from your food choices lately. If so, try adding in more of the good stuff.

5. Try positive affirmations. Give yourself some words of encouragement, even if it feels silly.
6. Freshen up your desk space- Getting organized helps you regain your focus.

7. Focus on one thing at a time. Make a to do list and prioritize. If you’ve been feeling overwhelmed by your to-do list, get serious about your priorities and figure out what you can set aside for now.

8. Go somewhere new- Even if you can’t get very far, explore a town or area near you that you’ve never been to.

9. Go for a run- It’s no secret that exercising releases endorphins that make us feel good. And along with that, it gives us a space to sort out what may be bothering us.

10. Give yourself a mani/pedi- I don’t know about you, but I find it difficult to recall a time when I felt miserable while painting my nails. I think it’s just really hard to feel unhappy when you are beautifying yourself.

You may have missed:

Ideas on how to live more simply

Monday Motivation


Keep the idea of small, healthy choices making big differences in mind as you go throughout your week. Decide what small, healthy choices you can incorporate into your life. Don’t try to change everything, it will overwhelm you. Instead, take small steps, make small, healthy choices, and reap BIG rewards in the long run!

Now get going, friend! YOU GOT THIS!


Improving your Health


Here lately I’ve been trying to put more of a focus on living healthily. It’s definitely not always easy for me, but I’ve found that making small, manageable lifestyle changes work so much better than going from one extreme to the other.

Here are some of the things I’ve been doing differently that I highly suggest for anyone interested in being a bit healthier, there is always room for improvement right?

Hydrate, Hydrate, Hydrate
Swap regular and diet sodas for fruit-infused water, La Croix is my favorite!
Change all of your grains from enriched white flour to 100% whole wheat
Instead of denying yourself certain foods and treats, just cut your portion sizes in half
Try to eliminate as much sugar and processed foods as possible

Get moving! Always opt to walk instead of ride whenever you can, take the stairs!
Take up a sport or hobby that is physical but fun, like dance classes, volleyball, or hiking
Make it a goal to thoroughly clean one area of your house each day instead of coming home and relaxing all night. Remember to stretch!
Plan activities with friends and loved ones that include some form of physical exertion, like going for a walk and catching up
If you sit at a desk all day like me remind yourself to get moving once an hour, I make a lap around the office every hour to go to the bathroom and fill up my water bottle
Whenever you are out with your friends, dance 🙂

Do something every day that truly makes you happy
Spend time with those you love and who love you most
Always try to see the positive in everything
Make taking care of yourself a priority
Get enough sleep

What lifestyle habits do you have that promote healthy living?

Get Organized: Make a to do list!

I love To Do lists and make them almost every single day. I normally make one first thing in the morning at work compiling the tasks I need to get completed, I make a grocery list of items I need to buy after work and with the move coming up I  have been making lists of items we need to pack, take to goodwill and buy. I can definitely say that on the days when I am being most productive, I am following my to do list. There are many benefits to making lists, it’s a very simple strategy that works great for just about anyone that gives it a shot.

 To Do ListsBenefits of To Do Lists

Creates order
A great way to organize your life and how to do the things you want to do. I normally put my items in order by when they need to be done high priority items first and things that can wait towards the bottom. A to do list not only creates order in your life but also gives you a strategy for getting things done in a timely fashion.

Making a list gives you a visual and better method to prioritize what needs to be done according to timelines and importance.

to do

My favorite part about creating a list is being able to cross off each item and being held accountable for getting this tasks completed. It’s a great feeling seeing all of your tasks being done.

 Crossing off each item makes you feel like you have been super productive and it creates a sense of relief that you are staying organized and on track with your responsibilities.

Relieves Stress
It allows you to relax more when you see things are getting completed and your list is getting smaller and smaller throughout the day.

to do2

Set Impossible Goals.


Two weeks ago, I celebrated my twenty sixth Birthday, entering into my late twenties…eeek. High school Kelsey would have told you that at 26 I would be married, have a kid, have a house and be in a career that I love. It’s funny how different I am at twenty six then my eighteen year old self thought I would be. This got me thinking of setting impossible goals and how to keep moving in the right direction to get closer to your dream.

It’s easy for us to get stagnant in our day to day life and get comfortable with where we are at. As soon as you settle for where you are, as soon as you accept being content, you lose sight of your long-term goals. The only way to ensure constant movement is to have some direction and plan in life. If you’re like me you are probably thinking wait I don’t even know what my plan is after work or what I will eat for dinner let alone deciding a direction for my life.

So my advice to myself at 26 is try to do something you never thought you could. Take a leap, put yourself out there. You may fail, but the possibility of succeeding at something you thought was out of your reach is definitely worth that risk.

Setting impossible goals. I decided last year that I would run a mini marathon. That’s a 13.1 mile run. When I started training I could barely run two miles. Six months 2 hours and 10 minutes later I crossed the finish line. This small goal gave me a huge self-confidence boost and made all of my crazy insane goals no longer seem so out of reach. “People with goals succeed because they know where they are going”

Typically, impossible goals take time to achieve; you will not see change overnight. If you don’t expect to immediately be able to run 13 miles, get a promotion or change your career path, then you aren’t immediately disappointed you are willing to wait for the change to happen.

Along those lines you can’t just sit back and wait for things to happen, you have to chase it. Take on new projects, add more responsibilities, go for a jog, etc. Start by making little changes and before you know it, you can look back and see just how far you’ve come and how much closer you are to your dream.