Seamless Blog by Burgundy Fox — wellness

We’ve all been there: do all you can to diet and overexert your body in grueling workouts to tighten up or drop a few pounds before vacation. Once you're there, you are so excited the diet is over, you go crazy!

When the day before you might be ending a juice cleanse, and the next you're overloading with pasta, margs and desserts. This brings our bodies into a state of shock, potentially leading to more bloating and diminishing all the hard work you did to prep! Thankfully, it’s totally possible to stay fit and healthy with tons of energy on vacay.

1. Stay Hydrated

Each morning aim to drink at least 12-24 oz of water. Do this before coffee (which we love, but is also a dehydrating diuretic) and before you eat breakfast. Water will aid with digestion and toxins, increasing your metabolism and reinforcing your natural electrolyte energy (hello, sodium and potassium). H2O also depresses bloating and will keep you more full throughout the day. Did you know that a common misconception for both exhaustion and hunger is dehydration? So before thinking you need another snack or espresso, down a bottle of water then see how you feel.

2. Move It and Groove It

Just because it’s finally time to relax, doesn’t mean it’s time to stop moving! Find adventures and take advantage of your healthy body while exploring! Make it a fun way to see even more of your destination: stretch out any post-plane tension with a yoga class, swim in the ocean, take a walking tour instead of a bus tour. Go for a morning run in your temporary hood and sweat it all out by dancing the night away.  

3. Appreciate the Local Food

Up your culture cool by eating like a local. Try their poke bowls, chicken pad thai, duck confit or classic margherita pizza. Eat and appreciate as locals do without the need to go overboard. Aim for greens each day, and protein with at least two meals of the day (eggs, fish, chicken, beans, tofu, etc). Notice the differences in how the food is prepared. Challenge yourself to mindfully awaken your senses to the spices, textures and flavors of cultural foods.  

4. Use Digestive Enzymes

74% of Americans suffer some sort of digestive issue, and this usually doesn’t get better while on vacations. Whether we pick up a bout of food poisoning, taking digestive enzymes with your meals are a sure way to keep things moving and help your food absorb. I highly recommend the brand Digest Gold. Take the supplement with lunch and dinner to ensure proper digestion and avoid inconvenient tummy troubles.

5. Have Gratitude

Vacation releases that feel-good dopamine and indulging while on vacation is nothing short of a double whammy. Order you want and take a silent moment to appreciate what you’re about to enjoy. Eat slowly and savor.

About the Author:

Natalie Holbrook is a wellness expert. You can follow her on Instagram at @Livinggypset.

On October 1st, hundreds of women, girls and a few good men will meet in Union Square Park, New York City, to sweat it out in the name of self-empowerment through movement. This bi-coastal event is called Dare To Bare and is hosted by Movemeant Foundation. Read more about Movemeant Foundation and why they are one of the non-profits we donate to. The goal of this event is to raise $20,000 for Movemeant Foundation which goes to support physical activity programs and athletic scholarships for girls from public middle schools–a time when girls physically mature and become more aware of how their bodies are perceived by media and society. We support Movemeant Foundation for their efforts on promoting a narrative of women’s bodies and minds that is one of strength, action, power and community.

Meet us in New York City at Dare To Bare and help Movemeant Foundation reach their goal. Register here! Every class you sign-up forgets us closer to building a society that promotes active and strong females. Can't make it to Dare To Bare? Donations are accepted, too.

Burgundy Fox donates 10% of all profits to non-profits that empower women and girls. When you purchase from Burgundy Fox, you choose the non-profit from a list of vetted partners, including Movemeant Foundation. Learn more about Movemeant Foundation on their blog and website.

Movemeant Foundation enables women to feel confident about their bodies by empowering them with the tools to be active. By using fitness and physical movement as the primary platform for social change, we strive to be a catalyst for creating a new era of healthy, strong and self-assured young women.

About the Author:

Leslie Wong is the Founder of Burgundy Fox, a subscription lingerie brand on a mission to celebrate all bodies and empower women to love themselves. Burgundy Fox strives to create a more inclusive shopping experience and a kinder message about beauty for women now and in the future.

The Vacation Proclamation

Hear Ye, Hear Ye… it is about time you took that trip and blissed out in some glorious and much deserved you time! Whether that means an adventure with the girls, your significant other, family or a solo journey, congratulations on giving yourself the time to do what life is all about: ENJOYMENT! To prep for a holiday to remember, we’ve got 3 tips to do pre-vacay to keep you feeling and looking your healthiest:

The Pre-Party

Sweat!

They say the best things in life make you sweaty, ain’t that the truth! Plus, there’s way more benefits to exercise than dropping a few lbs or tightening up. Sweating will not only detoxify and clear your organs, including your largest one, ahem, your skin, it will also help you to be more focused. It could be anything: running, weight-lifting, spin class, barre, whatever your forte. Just try to sweat once a day for one full week before your trip.

Detox Pre-Retox!

One of the best things about vacation is the food and drinks you’ll delightfully and guiltlessly indulge. To enjoy and still feel fantastic with absolutely no regrets, make sure your body is a clean slate prior to the trip. I recommend Dandelion Root Oil. The root of flower has been used in Korea, Mexico to detoxify the liver, improve digestion, strengthen your immune system and maintain blood sugar levels.I recommend adding 2-3 drops to full to a liter of water.

Also try out Lemon Oil. I suggest lemon oil vs. the actual lemon, because it is highly concentrated, and the pressed oil includes the peel, which includes more potent benefits. This will help your body eliminate toxins, add brightness to your complexion and even lift your mood. How do you think Queen Bey looks so fierce and called her album Lemonade? Add 1-3 drops into a liter of water for one week.

Hydrate!  

You remember that your body is made of 65% water, right? But what does that actually mean and why do we need to drink so much of it? Water builds your cells, metabolizes your food, regulates your internal body temperature, insulates your brain, spinal cord and organs and lubricates joints. If we get to just a 1% dehydration level, our mental and physical coordination becomes off balance. It’s important to stay as hydrated as possible before we gear up for a big event, and drinking water can be easy. You can follow her on Instagram at @Livinggypset.

Get a one-liter water bottle (I slurp my daily liters up with a bottle that has a built in straw like this) and aim for three liters per day. Add in fruits and veggies that are water based: greens like spinach, arugula and celery, and benefit glowing skin and improved joints with watermelons and cucumbers.  

*Bonus tip: Avoid alcohol for a few weeks leading up to your trip to remove bloat, have a clearer mind, increased productivity and all around healthier, happier you!

About the Author:

Natalie Holbrook is a health and wellness contributor for Burgundy Fox. She has a background in nutrition and on her way to becoming a health coach. She is a trained reiki healing practitioner and is undergoing her 200 hour yoga teacher training where she resides in San Francisco, California. Her lifelong passion has been to help others thrive by finding their authentic selves through practiced intuition and healthy living. Look out for her wellness retreats coming at the end of 2017! You can follow her on Instagram at @Livinggypset.

1. Know Your Exchange Rates

When you are starting to plan your trip, you typically start by setting a budget. And if you don’t — well, you probably should. However, with your budget, you must consider the current exchange rate. Depending on where you travel in Europe, the US Dollar may be stronger — or — more frequently, weaker than the foreign currency of the country you are traveling to. Therefore, you must budget according to what your trip will cost you in US Dollars + the exchange rate.

For example: Many European countries are on the Euro. This includes Spain, France, Belgium, Germany and Italy to name a few. The exchange rate is currently 1.15. This means that $1.15 USD is equal to 1 Euro. So if you plan to have a spending budget of $500 — that means spending €435

2. Get Cash

When you prepare to travel, the best and most cost efficient way to get local currency is by pulling from your ATM card. Even if there is an ATM withdrawal fee, it will still be better than exchanging your money at an airport or other exchange depot. By doing this, you get your monies at the official exchange rate.

Bet you're thinking: "There isn’t a 'fee' when I exchange at the airport.”

This is a common misconception. When you exchange cash at an airport, although it may be true that there is no “fee," it’s because they charge a service fee within the exchange rate. The official exchange rate may be 0.87, however, when you exchange at airports, they add another 8% on average. That means that the “new” exchange rate is 0.79 not 0.87, as we thought. So…even though it “looks” like there is no fee, you are most definitely paying more.

3. VAT tax

What is this VAT tax thingy? This is value-added tax. In a nutshell, some countries have this tax already included on everything you buy. Like a generic tax that is built into all items. It is a tax based on where you are going.

But hey, great news: when you purchase big ticket items overseas in a VAT tax country, you can actually reclaim that before you leave. Some stores will allow you to claim it immediately. Please note: you must carry your passport with you in order to qualify for it. And just because they give you the credit at the store, doesn’t mean that you can fly home scott-free. You still have to fill out and send the minimal paperwork, otherwise, your credit card will end up being charged that VAT tax.

For example, when traveling to the UK, they have a VAT tax of 20%. That means that for every $100 US Dollars that you spend on items there, you can get $17 back!! So when you are looking at a price tag that says 77£ — what it really means to you, is 64£. BUT you have to be willing to fill out and send the paperwork. If you plan on buying some really cool stuff and spending a fair amount of money, it is totally worth getting your VAT tax refund when you hit the airport.

Here is a chart to help you understand.

*calculations rounded to nearest dollar

I hope that these three money tips will help you with planning your European Adventure. Have fun!

About the Author:

Colleen Bies is a photographer, storyteller and traveler who founded Capture Life Moments. Follow her on Instagram @capturelifemoments.

It wasn’t until I found myself dancing on an oceanside dock while wearing a pink feather boa that it really hit me: my big sister is getting married.

The distance between my older sister and me is not only geographical (she’s on the east coast, I’m in the midwest), but also generational. My young self was born while she was conquering elementary school. This woman has always been a step ahead in life, and now here I am priming myself for the day she steps down the aisle.

When the planning, bachelorette weekend and wedding day are all about your sibling, how do you find purpose? This has been the biggest battle (second to endless consultations with the tailor) for me ever since I knew I’d be a bridesmaid. A sibling getting married has an inherent quality that’s much heavier than any other person: you have shared parents, childhood, school and dogs with this person.

Despite knowing her my entire life, I feel an overwhelming need to convince the audience at my sister’s wedding that I do in fact, know her very well. In the age when our family FaceTimes on the weekends and pets our dog remotely, it’s difficult to say she and I have shared a lot of memories as adults. The people attending this wedding will know my sister as an adult, whereas my perspective is rooted in American Girl Dolls, popcorn and ballet classes after school.

I’m imagining a membrane, and on one side are the guests who attend weddings to be pleased, expecting there to be no rain and the open bar to never close. On the other side are the guests who provide meaning to the event. This side is where a wedding can be a growth experience. Guests reevaluate themselves through their relationships, other guests and the couple. This space is my destination.

Getting to that point of sensitivity has not been easy, but here are a few ways to celebrate your sibling:

1. Have a guestbook printed for the couple, featuring photos of them and creative writing prompts for attendees to answer during the event. For example, “In 25 years, (insert names) will be…”
2. Allow your sibling to describe their ideal wedding day to you. This way you clearly understand their expectations.
3. Curate a getting ready playlist for your sibling. This extra effort will make them feel appreciated and excited.
4. Do what you know. Use the talents you already have to make the couple feel special. For example, if you can sing, then do so at the rehearsal dinner or if you really like fashion, give them a special gift.
5. Toasts can feel daunting and vulnerable, but it’s important to show rather than tell why you care about the couple. Don’t take up time apologizing for your bad speech, which is a common habit. Rather, share an anecdote with your sibling and their spouse, funny or sad, that reflects your relationship with them.

I’m becoming increasingly aware of how steps like these can provide success and happiness of another person. I have a lot of energy that is propelling me toward that special space on the other side of the membrane.

This membrane is permeable. Toasting and holding bouquets is easier to make meaningful when it’s also fun. For all siblings of brides and grooms, younger and older, the wedding day can be your moment too. If you make your sibling shine, so will you. Abandoning self-consciousness, be thankful for the day and perhaps wear a boa.

About the Author

Nicole Fallert was a past digital marketing intern at Burgundy Fox. Follow her on social media @nflrt6789.

Summer breeze, makes me feel fine…we’ve rounded up five of our favorite dairy and gluten-free recipes to keep your body and mind lookin’ and feelin’ just as fine.

Coconut Water Berry Popsicles

Rehydrate, feed your skin, and chill – serves 6  

• Grab some popsicle molds (we love these BPA-free kind!) and fill with your favorite coconut water, blueberries, raspberries and chopped strawberries.
• Check the nutrition label for a coconut water that does not have added sugar
• Freeze overnight and impress your guests with this berry festive treat  

Recipe courtesy of Back to the Book Nutrition

Watermelon Vodka Cooler

Detox while ya Retox – serves 6

• 1 large watermelon
• ½ cup preferred vodka
• ¼ Triple Sec
• 3 tablespoons fresh lime juice
• ½ cup water
• 6-8 ice cubes
• 6 mint leaves for garnish

Blend sliced watermelon pieces with ice and ½ cup of water, option to strain blended smoothie to a juice into a large pitcher. Stir in vodka, Triple Sec and lime juice. Serve chilled and garnish with fresh mint.

Recipe courtesy of Epicurious

Grilled Veggie Quinoa Salad

Get your red, white and green on – serves 4

• 5 ounces arugula
• 2 med. red peppers, seeded and quartered
• 2 portobello mushroom caps
• 2 lemons, halved
• 5 tbsp. extra-virgin olive oil
• 1 cup cooked quinoa
• Black pepper
• Sea Salt
• 4 oz. Pecorino cheese – optional

Heat grill to medium high. Brush red peppers, portobello mushroom caps, and lemons with 2 Tbsp. olive oil and sprinkle with ½ of salt. Grill mushrooms 15 minutes or until tender, turn once. Grill lemons, 8 minutes. Grill peppers 6 minutes or until softened, turn once.

Mix arugula, cheese, quinoa, the rest of the olive oil and 1/4 tsp salt, ¼ tsp pepper. Thinly slice peppers and chop mushrooms; add to arugula along with juice from lemons. Toss vigorously with pride!

Photo courtesy of Cookie + Kate

Sweet Potato and Plantain Chips + Pineapple Guac

How Sweet it is to Dip You in Guac – Serves 2-3

• 2 avocados, cut in half, pits removed
• ½ pineapple, diced
• 1 skinny yam or sweet potato, sliced thin into chips
• 1 plantain, ends removed, peeled and sliced into ¼ inch pieces, smashed with the bottom of a mug (use a ripe one-brownish color)

• ½ jalapeno, finely diced

• ¼ red onion, finely diced

• 2-3 tablespoon cilantro, diced

• 2 garlic cloves, finely diced

• 1 teaspoon granulated garlic

• ½ teaspoon cayenne pepper

• Salt and pepper, to taste

• 1-2 tablespoons coconut oil, melted

• Aluminum foil

Heat grill to low-medium. Place sliced sweet potatoes on aluminum foil and brush coconut oil on each sweet potato and sprinkle with salt. Place on grill to let cook and flip them after about 8-10 minutes, keep a close watch to ensure you don’t burn the chips!

Heat up a large skillet under medium heat and coat the coconut oil at the bottom on the pan. Once oil is very hot, add plantains and let cook for 3-5 minutes per side. Once they are cooked brown on both sides place on a paper towel and soak oil.

Mash avocados then add pineapple, jalapeño, red onion, garlic, cilantro, spices, and salt and pepper.

Credit: PaleOMG

Berry Fruit Tarts

Because it isn’t a holiday without dessert – Makes 3

• ¼ cup dates
• ¼ cup raisins
• ¼ cup dried figs

• 1-2 bananas
• 2 tablespoon chia seeds – optional

• ¾ cup chopped strawberries
• 1 cup blueberries
• ¾ cup chopped kiwis
• Any of your favorite toppings!

For the crust – Mix dates, raisins, figs in blender or food processor and pulse until everything is in small pieces that stick together – let it get to a crust-like consistency and watch that it doesn’t get too sticky. Press into three lined tart tins and refrigerate.

For the filling – Mush the bananas with a fork and add the chia seeds.

For the topping – Take the crusts gently out of the tins. Spread the banana chia mix into the crusts and top off with blueberries, strawberries, kiwis and any other toppings.

Credit: This Rawsome Vegan Life

About the Author

Natalie Holbrook is a health and wellness contributor for Burgundy Fox. She has a background in nutrition and on her way to becoming a health coach. She is a trained reiki healing practitioner and is undergoing her 200 hour yoga teacher training where she resides in San Francisco, California. Her lifelong passion has been to help others thrive by finding their authentic selves through practiced intuition and healthy living. Look out for her wellness retreats coming at the end of 2017!

Ah, summer is finally here. The earth wakes up on the bright side, the sun is up by 6am, rivers run wilder and flowers are in full bloom. Our toes and shoulders emerge in our long-awaited summer outfits, and absolutely nothing compares to magically warm, summer nights. Summer is fulfilling my Vitamin D prescription while the hot sun beams on my face, weekends are spent hiking or lounging on the beach, and I get to be a kid again, taking in endless adventures, getting lost and exploring new places, both on solo expeditions or shared with smiling friends.  

Life, however, doesn’t usually slow down. Rather it feels like it speeds up, sometimes the planning aspects of summer events and vacations can be so stressful that we miss out on the whole point. But instead of viewing summer as a hassle, try looking at the season as the ideal time to enjoy nature–let it help you defeat stress, and utilize some techniques to keep it at bay. We can take advantage of the warm weather, the longer days, and unplug, step outside and soak up our ability to reconnect with nature. When we tune in with our natural world, we are brought back to connect with ourselves on a deeper level, and have more control over our minds, bodies and spirits.

In an age where we check on social media more than we do with our gut and intuition, and where spending 9-12 hours inside an office is considered normal – imagine what our cavewoman ancestors would’ve thought of that! – getting outside is crucial to our mental, emotional, spiritual and physical health. “When compared to rural folk, people living in cities have a 40 percent higher risk of mood disorders and a 20 percent higher risk of anxiety disorders. They’re also twice as likely to develop schizophrenia,” reported Peter Dockrill, whom has studied the link of nature and our well-being extensively. Do not fear, oh, city dwellers. Other research has found that living on a block with 10 extra public trees than others, made people feel 1% happier, which is the same result that earning $10,200 per year more brings, and the same as being seven years younger.

Don’t have quick access to nature around you? Here’s some ways to receive similar effects:

Add more green to your space

Succulents, plants and flowers can bring an instant feeling of life to your home or office. According to a survey in Queensland, Australia, greenery in a work environment makes staff happier and can boost productivity by 15%. Businesses are boosting greenery, the Vancouver Convention Center has a six-acre living roof for a green break, and Facebook’s HQ installed a 9-acre green-roof for it’s employees and visitors to bask in. If your office doesn’t offer this, try suggesting it! Guaranteed, you will not be the only employee to benefit.

Green Screen

Save that Instagram-worthy beach, mountain or your favorite nature shot as your your phone or desktop screensaver. Try setting your travel photos to rotate as background images on your computer during sleep mode, or check out a site that provides it, like Webshots.com. Just looking at green or outdoor images has even been proven to lower our stress levels.

Find Your Outdoor

It’s very possible that nature is closer than you think. Most cities have parks, so take advantage of your city’s greenery and take a day to yourself, grab a tangible book or your journal, and disconnect from the internet for a few hours.

Take a hike!

Don’t know any trails around you? Check out, All Trails, an awesome app that gives you all the information you need for nearby trails and butt-kicking outdoor stair-master hikes. I personally love Weekend Sherpa, a weekly outdoor-guide for Northern and Southern California. Most cities and states have guides like this, and can be found in a few seconds by searching things like “hikes near (your city)”

Think back to a time when you felt most at peace, most connected to your true self. A time that you felt completely calm, serene, and not bothered by anything in your external world. Maybe you were on a hike by yourself in a forest, watching a sunset, or listening to the waves crash on the beach. Meditate with that scene in mind each morning, and make a plan to spend time outside at least once per week. Nurturing ourselves in the outdoors, will allow us to nurture ourselves within: leading us to think more clearly, act more effectively and decisively, gain confidence in our personal purpose and experience more happiness, overall.

Summer offers us this chance, quite literally, to get grounded, but only if we make, and take the time to accept this inherent gift. So, grab your sunnies, give some thank you’s to Mama Earth, and get out there!

Lastly, feed your body and soul with a bit of green nature in your glass

Kimberly Snyder’s Green Glowing Smoothie:

• 1 cup very cold, filtered water.
• 3 cups spinach, chopped.
• 1 cup romaine lettuce, chopped.
• 1 cup organic cucumber or organic celery, chopped.
• 1 organic green apple, cored and chopped.
• 2 Tbs. fresh organic lemon juice.
• Liquid stevia, to taste – optional if you want to add a little sweetness

Nature photographs by Taryn Grey Photography & Smoothie photograph by Kim Snyder

About the Author

Natalie Holbrook is a regular contributor on wellness for the Burgundy Fox Blog. She has a background in nutrition and on her way to being a health coach. She is a trained reiki healing practitioner and is undergoing her 200 hour yoga teacher training where she resides in San Francisco, California. Her lifelong passion has been to help others thrive by finding their authentic selves through practiced intuition and healthy living. Lookout for a series of women focused wellness retreats launching in 2017.

Until now, I’ve never had the luxury of getting a ton of things done and not speaking with a single human all day. As an eCommerce entrepreneur, I can spend 90% of my work day without live human interaction, just communicating via email and social networks. I reference this luxury like the time I ate a pound of jello, you can have too much of a good thing (I was 15).

Before this, I worked for a startup with a winning office culture and all the accoutrements: organic gummy snacks, nerf guns, fishbowl meeting rooms, whiteboards galore and communal desks. This environment worked well for certain interactions and personality types, but I often found myself craving solitude and worse, felt like I couldn’t focus enough to be as productive as I needed to be.

I’m 40% introvert and 60% extrovert, so I consider myself an ambivert and experience different struggles dealing with both types of environments, how I work through information best and how I maintain a productive energy level. See if you’re an ambivert. Having been on both sides of the grass, I can some offer 3 tips avoiding energy slumps as an extroverted solopreneur, and productivity dumps as an introverted creative.

Avoiding energy slumps when you’re hustling from home

Put on a podcast

I love podcasts, because they give me the feeling as if someone is working along side me, teaching and cheering me on at the same time. I actively discipline myself from multi-tasking when I’m working, so I only listen to podcasts when I’m doing work that is more passive for me–cleaning up my inbox, sending simple replies, designing graphics, Instagram curating, etc. Here are list of the 5 I’m listening to right now:

• Reid Hoffman’s Master of Scale
• The Creative Empire Podcast
• Project Entrepreneur’s #TheTools
• Gary Vee’s Audio Experience
• Optimal Living Daily

Get some face time

When it’s 3pm and you can’t believe you haven’t left the house all day but still have more to get done, this is a great caffeine-free pick-me-up. Call a friend that you feel comfortable having a quick conversation with, best friends and industry friends are my go-tos, and switch up a phone call for some good ol’ fashioned Facetime. I host mastermind and advisor calls by Facetime or Google Hangouts as much as I can.

Jump around

Okay, you don’t have to jump, but I’ve found that moving fresh oxygenated blood through my body is the best mental reset, especially when I’ve worked alone all day. Scheduling 20-30 minutes of movement a day is ideal, but if you can’t that day–take some deep breaths and stretch wherever you are. My favorite stretch is called the ‘ragdoll’. It’s exactly how it sounds. Stand with your feet hips width apart, knees bent as much as you need, and bend at the waist towards your feet. Let your head hang loose and hold onto the opposite elbow. Remember to take a few slow, deep breaths through your nose, then roll up slowly, all the way back up. Your face will be red and your hair out of place, but it’s great way to get energy without caffeine, and maybe a good time to apply some dry shampoo, too.

Avoiding productivity dumps in a busy work environment

Claim your space

Don’t work against your natural tendency, listen to it. If you’re feeling like you need to retreat and find a certain space that makes you most productive, do that. I always admired a colleague who went to the same spot every day, when she need to crank out work, this was her productive spot. We are creatures of habit, and if you have a place you can revisit which signals ‘work’, your mind will reliably follow suit. The same goes with time. If you need uninterrupted time, carve it out on your calendar, and let others know you’re unavailable. To create space, you must draw some lines.

Break routine

Regardless of personality type, having one day to break routine, can make a big difference. especially when you are normally surrounded by people and interruptions. Giving your team one day allows for independent space to cross items off lists and can give introverts a day to recharge their battery. If you’re working solo and need more activity, I’d recommend one designated day a week to work from a coffee shop, a co-working space, a friend’s studio, or even a hotel lobby. Simply observing new people and behaviors can provide creative inspiration and allow you to be more productive, not just busy.

Get a buddy

This might sound contrary, but finding one good co-working buddy can focus you more and allow work to flow easier. I find it helpful to get a high level understanding of the tasks each of you want to accomplish during this work session and how much concentration is required, before agreeing to co-work. A good co-working buddy will fill in the gaps when you want to take a break or have someone to ideate with.  

Lastly, a big key to managing your energy effectively depends on the people you surround yourself with. Know your team-your employees, contractors, office mates and collaboration partners. Knowing my colleague’s Myers Briggs personality types and common characteristics, allows me to approach situations more prepared with what to expect. Analyze your traits here! If you have a team, you’ll want to have a good sense of people’s work styles to help you understand when and why they need alone time, how to approach group brainstorming and who has strengths that complement your weaknesses.

About the Author

Natalie Holbrook is a regular contributor on wellness for the Burgundy Fox Blog. She has a background in nutrition and on her way to being a health coach. She is a trained reiki healing practitioner and is undergoing her 200 hour yoga teacher training where she resides in San Francisco, California. Her lifelong passion has been to help others thrive by finding their authentic selves through practiced intuition and healthy living. Lookout for a series of women focused wellness retreats launching in 2017.

Unless you were on a year-long voyage to Antarctica in 2006, you probably recall the international phenomena of The Secret: a film, and because of it’s mass success, a book that sold over 19 million copies and was translated into 46 languages. So, why all the hype? It focused on the ancient teaching of the Law of Attraction. Like attracts Like. The Power of Positive Thinking. Gratitude and Visualization. And this stuff ain’t some radical woo-woo witchcraft, it dates back to some of the most powerful and successful authors of the 19th century, including Napoleon Hill, Think and Grow Rich, Wallace Wattles, The Science of Getting Rich, and Louise Hay, You Can Heal Your Life. Some even say this dates back to the Bible, in which the famous proverb tells us straight up: ask, believe, and, ye shall receive.

I know it can all sound a little bogus at first. The first time I heard The Secret, I
was on a date--he picked me up and was listening to the book on CD (it was 2006). I remember thinking, “weird… can we just put on some LCD Soundsystem or something?” Fast forward 5 years and I found myself watching the film late at night, falling heavily under it’s influence, and deciding to apply some of it’s principals to my life.

What I experienced was it’s potent influence in guiding me into one of the most defining and transformative years of my life: taking off on an international trip by myself, accepting a job in Barcelona, and eventually traveling to over 30 countries, learning a new language, getting far more out of my comfort zone then I thought possible, meeting my own awesome personal tribe, and granting me a confidence and fearlessness in myself that I could do anything I could think of, and more.

To this day I practice visualization and am in constant awe of the manifestations that I receive from tuning in. Anyone can get exactly what they want with these tools. Focus, apply, then sit back, relax and ride the waves of awesomeness that the Universe is waiting to unfold for you. Start with these 7 steps:

1. Check Yourself

If you want to make this happen, your mind must be open, clear and able to receive.

Be in a good headspace, and in touch with who you are at your core. First and foremost, watch out for activities, substances and habits that don’t serve your well-being. If you recognize these activities are standing in the way of your goal, remove them as quickly as possible. For visualization to work, you need to have a clear head with the ability to receive, hear and listen to yourself.

Stop assuming and judging. We tend to assume the worst, judge others, and ourselves even harder. See where your temperament is at. Are you flipping the bird in traffic or impatient with a driver? Do you gossip about your coworkers? Get mad at yourself for petty things? Observe yourself, without judging. Practice being calm, breathe, and do like Otis Redding--try a little tenderness.

2. Realize Your Intention

Your reason behind your want must be of good, pure and honest intention

Think about what it is you want, and get down to the bottom of each why. You want that new job? Round the world trip? Write it all down (this is key) and keep asking yourself why you want that, until you’re so sick of asking why, there are no more answers and you’ve found yourself at Z.

Your intention must be of good nature: you’ll take that new job because you’re going to be a great manager and help others develop in their career, or you’ll be selling a product you truly believe in that’s doing something awesome in the world, or simply because it’s a better paycheck and you can finally live comfortably and in turn be a happier, more generous and loving person.

Set your intention from your heart with authenticity and integrity. Make it a priority to have some quiet moments each morning to think about your intention. Depending on what I’m visualizing that day or week, I try to set a one word intention each morning. These could be something like: clarity, positivity, compassion. I even set three words at the beginning of each year to work on, and recommend doing this no matter what time of the year.

Have some quiet moments each morning to think about your intention.

3. See It Clearer Than Crystal

Imagine how good the result will feel, smell, sound, look and taste

Now is the fun part. What do you want? This is no time to be vague. Get laser-sharp with your focus and narrow down your desires to just one at a time.

Write out a list of exactly what you want. Get as descriptive as possible, down to what it smells like, what your relationships will be like, even what you’ll eat everyday, I mean it! For example, that new job:

• I envision a job where I feel excited to wake up and get my ass to work each morning
• I see myself in a gorgeous space with exposed brick and lots of light  
• I hear myself laughing with clients who I am in a respectful, connected relationship with
• I feel proud of the long days and hard work ahead of me, because I give it my all and receive acknowledgment and recognition for my work
• I see myself being able to incorporate my love of travel within this role

It is so important to be as descriptive and thoughtful as possible with these things. It will help you to remain focused, and all the while, keep ‘your why’ in mind. The more you tune in, the more you meditate, you’ll quickly pick up momentum and things will move so fast, the old you may not even recognize this new super-self you’ve become.

4. Think Only Positive Thoughts

Where thoughts go, energy flows

Have you ever noticed that if you think something negative about something someone, it comes true? Hopefully, you’re proven wrong. More often than not, if we hold a negative association to an event or person before we know the outcome, that outcome will most likely be negative.

Where thoughts go, energy flows.

On the flip side, if we go into an experience with an open mind and open heart, the best result will come. Back to the rule of physics--like attracts like--and negative attracts negative. If you are allowing negative thoughts into your space, it will distract your mind, your heart, and your gut, creating blocks, and you’ll be less susceptible to seeing your desire through.

Eliminate any negative thoughts and words around what you want. When you’re worrying, you attract and allow fear to rule your world. You’ve seen it - FEAR-False Evidence Appearing Real. Anything negative that you think about, you’re letting in. We become fixated upon things and create stories in our heads, which lead us into a downward spiral that can feel hard to climb out of. Replace words like can’t, don’t, not with positive action words--I am, I can, I do.    

You've seen it-FEAR. False Evidence Appearing Real.

5. Affirm Your Thoughts Daily

Taking fake it ’til you make it to a whole new level

Take that goal, and shout it from the rooftops! Luckily, there’s many ways for us to manifest affirmation that don’t require outdoor voices. What are affirmations? These are the small sayings that are going to lead your mind into the right direction and attract what you want into your life. Here’s a few examples:

• I thrive financially. Money is all around me
• I am in a loving relationship with a partner who is invested in my happiness, well-being and makes me laugh till I cry and vice versa
• I am an entrepreneur and can do whatever I put my mind to. I make the right decisions and am confident in my choices

Here are 3 ways you can practice affirmations:

• Say it like you mean it. Write your affirmations down and say them daily each morning. I always recommend lighting a candle, sitting in silence for a few moments, and reciting them aloud  
• Write them on post-its, or treat yourself to some beautiful stationary and put them on your mirror, your closet, as your desktop screensaver, your phone background, on the fridge, in the fridge, wherever it is that you’re going to look at every day. I put my three words of the year as my phone’s home screen and constant reminder
• Create a vision board. Find photos, words, cut outs from magazines and find images online of what you want your life to look like. Again, be specific as possible. Why do you want that thing? How will that be apart of your life?

Let these words come from a place of truth, honesty and with a strong will for them to come true

6. Practice Gratitude

Replace the ’tude  

Sometimes it’s easier for us to feel like we’re the victim. We fall into our stories: “I’m lonely”, “I don’t make enough money”, “I’m not pretty, smart, confident, (insert comparative adjective here) enough". Instead of indulging in these thoughts, make a list of Three Blessings that happen to you each day. I don’t mean the usual suspects, like listing your mom, dog and friends, but three specific things that happened to you in a day, and think about why you think they happened. It could be as little as someone holding a door for you, or maybe even that you held the door for someone, and you’re thankful that you were raised to be an observant, considerate person.

I challenge you to write Three Blessings down before bed each night and notice if you start waking up on the right side of the bed.

7. Surrender

Allow me to receive this…or something better

This is where the magic happens, baby. This final step is the most important element of all. Surrendering is not to be confused with giving up, rather, letting go. We look inside, set an intention, get clarity, act and think positively, affirm and give gratitude. After all of that, we leave it up to the energy we’ve created to let the final pieces fall into place.

Surrendering is not to be confused with giving up, rather, letting go.

This last step can feel the hardest, because we already given it all we’ve got. It’s the homestretch. It’s a true test of our patience, and usually the point where you want to throw your hands and the air and yell, “I give up!” But just know, that last bit, those moments, are when all of your efforts will be rewarded. Sometimes you don’t get your exact desired outcome, and maybe what we need isn’t what think we want. Have faith, have trust, and the Universe will not only bring you want you need, but something better than you could’ve even imagined.

We'd love to hear your thoughts on A Realist's Guide to Visualization. Was it helpful, are you putting this into practice? Let us know!

About the Author

Natalie Holbrook is a health and wellness contributor for Burgundy Fox. She has a background in nutrition and on her way to becoming a health coach. She is a trained reiki healing practitioner and is undergoing her 200 hour yoga teacher training where she resides in San Francisco, California. Her lifelong passion has been to help others thrive by finding their authentic selves through practiced intuition and healthy living. Look out for her wellness retreats coming at the end of 2017!

For thousands of years our ancestors from cultures far and wide, have followed the change of the seasons to guide them through cleansing and purifying rituals to let go of the old and make space for the new. The phenomenon carries on in modern Western culture, and the purging of our belongings not only brings us that “ahh” feeling, but can bring us more energy, a better sense of clarity, decision-making and overall joy.

Take it from our friends around the world: In Iran, March 21 marks the celebration of the new year, Nowruz. During this time, they perform the ritual, khaneh takani, “shaking the house,” to bring optimism for a new season: every space in the home is scrubbed and cleansed, selected items are burned, new seeds are planted and fresh flowers fill the home to invite vibrant beauty. The Jewish have similar traditions with Passover, and the Chinese do as well when celebrating Chinese New Year. These cultures have some smart rituals we can adopt as our own!

There is an empowerment and sense of peace when our spaces are light and decluttered, not to mention the ease of knowing where your keys or favorite shade of lipstick is. Author of The Happiness Project, Gretchen Rubin, says, “Outer order contributes to inner calm and inner-self command”, and sites habits like making your bed every day, keeping a clean closet, inbox and fridge, are all connected to our happiness.

Some Tough Love for Your Closet

Take heed to minimalist queen, Marie Kondo’s wise words. Her smash New York Times Top seller, The Life-Changing Magic of Tidying Up, inspired millions of us to purge our attachments, and keep second-hand store shoppers very happy. It might seem like a foreign theory, but Kondo asks us to look at each item, with loving thoughts, and ask if it brings joy: Has the item served it’s purpose, or could it serve a greater purpose to someone else?

A personal ritual that’s worked for me is opening all the windows, lighting a rejuvenating candle, and livening the cleaning party with fun music. With each piece of clothing, apply these questions, and try not to let nostalgia get you:

• Does this piece reflect your current style and personal expression?
• Of the time it’s been sitting in your closet, how many times have you worn it? Do you have a real need for it?
• Do you feel a certain way, or beautiful when you wear this item? Is it functional? What is it’s purpose in your current wardrobe and is it serving that purpose fully?
• Does it fit you well, or is it an item of the past that you can let go of?
• Are you giving this item the love that it deserves, or could it suit someone else’s life better?

Remove the Small, Gain the Big

After letting go of these items, try this with other common clutter-able culprits: the fridge, pantry, desk drawers, car, book shelves, you know where your own junk demons live. Every item holds an energy, be it positive or negative, and we usually don’t even realize it until we’ve let go. By releasing attachment, we are allowing ourselves to make more concise decisions about the big stuff, like career and relationships. Just like a good sudsy run, our minds can become crystal clear.

Going for the Deep Clean

Take care of your mind and soul by doing some deep reflections on what’s happening in your life.
I suggest sitting somewhere quiet with a journal, your favorite healthy snack (my go-to is a kombucha or green juice on hot days, or a rooibos tea on cold) and thinking about these things:

• What is cluttering my headspace and heart on a daily basis that is not serving me? Too much social media? TV? Gossip with coworkers? Getting upset at uncontrollable circumstances i.e. traffic, parking, technical difficulties, etc.
• How are these pollutants keeping me from being my best self?
• Now that the pollutants have been targeted, what are a couple of specific areas I can take action to purify, and what is my tangible plan to clean out what is not serving me?

Let the Light In

Once you’ve created your purification plan of action, set your intention for Spring. Bring items into your home and spaces that ignite your inspiration. Surround yourself with photos of people who encourage and love you, beautiful art that brings you happiness, plants to add life as Mother Nature’s gifts, and any positive reinforcements to bring you to your purest, happiest self.

About the Author

Natalie Holbrook is a regular contributor on wellness for the Burgundy Fox Blog. She has a background in nutrition and on her way to being a health coach. She is a trained reiki healing practitioner and is undergoing her 200 hour yoga teacher training where she resides in San Francisco, California. Her lifelong passion has been to help others thrive by finding their authentic selves through practiced intuition and healthy living. Lookout for a series of women focused wellness retreats launching in 2017.