5 Benefits Journaling Can Have on Your Health

Journaling is a way to self-reflect on your day-to-day experiences. Similarly to how you think about what you want to say, you will need to think about what you will want to write; your thoughts will no longer be caged in your mind. This form of self-expression can bring you many health benefits that engage your mind, body, and soul.

  • Boost Memory

Have you ever, in the same day, forgotten what you ate for breakfast? Although this is a small scale example, it is a reminder that we cannot remember every detail of our life, let alone every detail in our day. If there is a major experience that you want to remember for the rest of your life, journaling can help you preserve the fine details of moments like: the weather, what you were wearing, how it make you feel, what were you thinking at the time, or what you plan to do next.

  • Achieve Goals

A visual reminder of your goals may increase your chance of following them through. For example; Kaylene, in her blog, “New Years Goals: Visual Reminders” wrote, “If you really want to achieve your goal, you need to have it at the forefront of your mind. Otherwise you won’t remember that your goal is to lose one pound a week until you’re halfway through a full bag of chips.” The continuous reminder will keep the goal in your mind so you cannot simply forget; it will keep you on track!

  • Work Through Problems

Day-to-day problems that you face often require you to have an opinion, leading me to the question, do you make judgements on emotion or on facts? While both avenues have their benefits, it is better to take a moment to decipher through your thoughts and emotions to come to an opinion you feel confident in. This form of writing is critical thinking. The National Council for excellence in Critical Thinking defined it as,

Critical thinking is the intellectually disciplined process of actively and skillfully conceptualizing, applying, analyzing, synthesizing, and/or evaluating information gathered from, or generated by, observation, experience, reflection, reasoning, or communication, as a guide to belief and action. In its exemplary form, it is based on universal intellectual values that transcend subject matter divisions: clarity, accuracy, precision, consistency, relevance, sound evidence, good reasons, depth, breadth, and fairness”.

Applying this method of thinking is not always easy. However, it will positively impact your analytical skills.

  • Emotional Healing

Similarly to critical thinking, working through your emotions can allow you to understand yourself, as well as receive closure. After you write down your feelings, explanations, and reasoning you can take a step back to read it through as a bystander to picture an outside perspective. By doing so, you may see your hard reality; you may not always be thinking level-headedly. The closure of difficult emotions can be a stress reliever.

  • Reducing Stress

Ultimately all of the benefits of journaling lead to stress reduction. In the time you are writing, you are at one with yourself. It is your time to be in a judgement free environment to talk about what you want to discuss, and to feel how you want to feel.

If you are interested in undertaking this challenge, I encourage you to start small. Start by allotting time to write as frequently as you can. You must first make the action of writing a habit in your schedule. Over time you will connect with yourself and experience the benefits of writing on your health. For more advice on how to get started see Maud Purcell’s Article, “The Health Benefits of Journaling”.

P.S. If you are worried someone will read your journal without permission either write with invisible ink, keep your digital journal on your personal flash drive, find a bomb hiding place, or invest in a lock and key.



Thank you,

Until Next Time… Write Passionately… and Carry On.

-Kari Rebman


Sources: located as hyperlinks within document

Workouts For Binge Watchers

We all have a favorite TV shows that we just have to watch every week, or we get in the mood to binge watch a whole season of the show we just love. Well now you do not have to feel guilty about taking time out of your day to watch a TV show!

There is a simple solution to make watching TV one of the most productive parts of your day. All you have to do is workout while you watch! I encourage you to write a workout routine that goes along with your show to keep you motivated and focused on working out throughout the whole episode.

It is a great idea to write your own workout because then it is specific to you and the show you watch. You can make your workout more challenging to really get yourself to sweat, or you can simply just make sure you are keeping your body moving and not just sitting for long periods of time. This also gives you the freedom to change up the exercises you use in your workout as often as you would like. The goal is to create a fun workout you can do while still enjoying your favorite TV show.

Here are a few tips on how to set up a workout that flows with your show.

  1. Do an exercise during the opening credits
  2. Assign an action to a common phrase said on the show
  3. Hold a position when characters are at specific location
  4. Do a move every time a charter does a particular action
  5. Complete an exercise whenever a common event or incident happens

If you do not want to make your own workout, then you can always look to see if there is already a workout for your favorite show out there. You can also take a look at what workout routines others have come up with for a specific show to give you ideas.

Here are a few examples:

The Bachelor Workout

The Big Bang Theory   

The Office




~All you can do is work to become a better you

~Sadie Wrobel

Valentine’s Day Special

Picture this: You have a special someone. Valentine’s Day is on the horizon. You have yet to get them any sort of gift. Both of you are healthnuts. Box of chocolates? Nah. A dozen roses? Too cliché. Go out to dinner? Spring Break is also close so we’re watching those calories.

Well, there are plenty of alternatives you can do in order to put a smile on your better half’s face, without breaking any of these rules! Contingent on you and your partner’s interest, there are a plethora of activities/food options you can incorporate this year while celebrating the day of love.

One idea, since it’s still freezing cold here in the Midwest, is to go ice skating. Ice skating is a great cardiovascular workout that allows you to go at pace where you and your date can hold a nice conversation. Even if one of you has never skated before, this can be perfect bonding time together!

Perhaps something a little warmer to the heart (no pun intended), would be to choose an organization and volunteer together somewhere. Nothing says love like sharing it with others. There are plenty of places that would not only appreciate any help you can offer, but you and a date can feel good inside knowing you spent your time helping out a good cause.

Ok enough of the different date activities.

Everyone knows the best part of a date is the food and enjoying a tasty meal with a special someone. The two things that may be holding you back from going out to eat, is either health or money reasons. Great news! These things called grocery stores have low-cost and low-calorie foods that you can make right from the comfort of your home. Some good ideas may be a homemade pizza that includes wheat crust, low calorie sauces, and veggies for toppings. Another possible route you can take would be making a highly nutritious soup. You may even find that spending the time together to make a healthy meal, may even make the day more special, even if the food turns out terrible.

It seems that many people stress over Valentine’s Day for various reasons just to impress their crush. Like I said earlier, there are many ways you can jump into this holiday without breaking the bank and also taking a healthy route. Make 2018 the year you try something new and be creative with any date ideas you may have for your valentine.


|Don’t forget about the little things in life. They tend to have a BIG impact|


  • Tyler Kloss






Spring Cleaning Tips and Tricks

The age-old tradition of spring cleaning, is age old for a good reason. It can actually be incredibly helpful not only for your health, but also your peace of mind when starting a new season.

In this blog, we will give you plenty of reasons why spring cleaning (and maintaining that cleanliness) can help you as a person, as well as a couple of tips on how to get the best clean, and how to keep it clean.

First let’s start with the reasons you should take a weekend and get your home ready for the care free fun of spring and summer.

  1. It can help with many health issues—such as allergies. If you are an allergy sufferer like myself, whether that’s seasonal or dust, cleaning regularly can really help alleviate some of your allergy symptoms (like the itchy eyes, stuffy nose and congestion).
  2. De-cluttered homes, means de-cluttered minds—having less clutter around you, and in your environment meant for work or relaxation. The less there is around you to distract your mind, the more productive and at peace you may be able to feel.
  3. Deep clean now, relax later—If you are proactive in the beginning of the season, and take a weekend to deep clean now, it will be easier to maintain once the warmer months come around and you want to have fun!

Now that you’ve decided to take on spring cleaning, lets get down to the how, with some tips and tricks on how to get a great clean (and maintain it!)

You’ll want to start by decluttering the room you’re deep cleaning. If it’s a bedroom, start by getting rid of old or unworn clothes in the closet or drawers. You can donate what you are able, and toss what might be too old or ratty! If you’re in the bathroom, declutter any unused or disliked hair, skincare or makeup products and toss them. Clean out anything that hasn’t been used in the last 6 months from the cabinets of your vanity and medicine cabinet. (Be sure to properly dispose of any medication according to your state, county, or city laws or ordinances). If you’re working on an office, shred any old paperwork taking up room in drawers or on the desk, and get organized with a filing cabinet or desk organizers.

Now down to the cleaning! No matter what room you are in, the first thing you will want to do is open all the windows to let the old stale winter air out, and let the fresh air in. It helps if you pick a warmer day (above 55 degrees).

It is helpful regardless what room of your house you’re in, to dust all surfaces (counters, bookshelves, desks) and any décor that sits on them. Next you’ll want to vacuum any carpet to get old dust mites out and make sure the air you’re breathing is allergen free. If you are in a kitchen or bathroom, you’ll want to sweep and mop all flooring. Also in the bathroom and kitchen, you’ll want to clean all faucets and shower heads.  You’ll also want to wash all linens in every room, so they are fresh and do not contain any of the dust or germs you are trying to get rid of.

A major part of deep cleaning, is cleaning not only the obvious things, but also certain things that get dirty but get over looked in routine cleaning, such as air vents and window sills. To start, you can unscrew air vents, dust them off and then allow them to soak in a hot water and a small amount of dish soap.

To clean your window sills, it can be helpful to use a mixture of water, vinegar and baking soda in a spray bottle. Spray the mixture onto the sill and allow to sit there for a few minutes, and then clean off with a damp sponge.

Although this is a small list of things that can help you to deep clean your home, these small tricks can really help benefit your health and mindfulness as we head into spring!




Nicole Aimone

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