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Running Away

When I was in the 6th grade I had an amazing math teacher, Mr. Joseph.  He was fun, made class interesting, and was the junior high cross country coach.  I had so much fun in his class that I signed up for Cross Country right away when I could as a rising 7th grader.  I was so excited when conditioning started…running was like magic to me, but I couldn’t understand why.  Once we got a few weeks into practice though, I could see that the older kids were pros.  It was intimidating.  I dropped out.

Fast forward to spring of that same year and tryouts for track came up.  I knew there was something about running but still couldn’t put my finger on it so I went out for track.  That was my fit.  I could ease my way through the miles of conditioning, and when race days came…I was a sprinter.  100M, 200M, 4×1, 4×2.  It was great!  The running also kept me in good shape for dance and soccer.  Of course at that age, I didn’t realize how beneficial it all was to me.

Track, soccer and dance kept me going through high school.  It’s just what I did.  Then I graduated and everything stopped.   No more running, no more days upon days of dance, no more soccer.  Needless to say, the lack of physical activity caught up with me VERY quickly.  I would have given anything to have only gained the freshman fifteen.   I was living at home, going to school, working, and performing in plays…very little time to even consider taking care of myself.  

The summer before my freshman year though, I started jogging up to my BFF’s house

Shannon in 5k

Shannon and her husband in a 5k

and back.  It was then that I started to understand what running did for me.  I could actually feel the stress drain from my body when I was running.  It was like therapy.  It felt good to work up a sweat.  It felt good when I was done.  I was so relaxed and happy.

As the years have gone by, running has remained my major form of therapy.  Through ups and downs, marriage, children, and changes in jobs, everything…running has always been there for me.  I never actually realized how apparent it was until we were out of town for a dance competition last year, my mom, my little one and me and I brought my running shoes to the hotel.  I hoped in the treadmill while mini me was swimming with friends and Mimi was watching her in the pool.  I could see her too since the treadmill faced out into the pool area.  Someone said something to my mom, and her response was “she has just always been a runner.”

I am not one of those lucky peeps with a “runner’s body.”  I am not long and lean, but I am strong and healthy.  I have done some races and am continuing to challenge myself with more, and adding on to the distance.  I look forward to my runs.  I can tell when things are getting bad and I need to lace up.  When I need to just run away from it all and find my happy place.  My zone.    My husband started running with me when we were first dating and has kept on going.  He isn’t as interested in the longer runs, but does the 3-5 miles with me when he can.  Even my eight year old is training for our first family 5K.

I hope I can always do this.  That I am always healthy and strong enough to lace up and keep moving.  That is why I keep going.  That is why I HAVE to keep going.  This is for me.  I can run with people or just have my time for me, and I always end up better on the other side, running away from the stress of everyday life.


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The Two Words We Should All Say More

I was left with some torn emotions today…but it all boils down to one thing…appreciation.

Everyone wants to be told “thank you” and sometimes that isn’t even with words, but time, gifts, hugs…whatever makes your endorphins kick in from that moment of “thanks”.

The reason why I was so torn is that I am watching a lot of people I know struggle in situations where appreciation just doesn’t exist, or maybe it isn’t enough for them.  They are hurting.  They are sharing that pain on social media or they are taking it out on others and being pretty negative.

Truth: we all could use a little bit more appreciation.  Me too.  There are some days I go on with all the #momlife stuff and never hear a “thanks” for just being mom.  Other days I am well aware that a simple “thanks” out of my own mouth would have gone far for someone.

We can change all this and in fact, you might make a huge difference in someone’s life with a simple word that takes less than 2 seconds to say: “Thank You”

Take a moment today to do this today:

  1. Say “thank you” to someone.  This could be the person that held a door open for you, someone who said you look nice today, a co-worker that helped make something amazing happen today, or even your kids for sitting at the table nicely while you eat supper.
  2. Figure out how you like to be told “thanks”.  Is it with gifts, words, time, or something else?  (the only thing with this one…just know that others may not know this about you so still be thankful if you just get a “thanks” even if you get a candy bar instead)

Enjoy today and thank you for being here at The Journey!  🙂


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How do you eat healthy when it is hot out?

I made a challenge to myself to not turn the oven on if it was over 80 degrees out. I hate to heat up my house for dinner and can’t eat salads every night. So I started to try to use my gas grill in creative ways. My husband has a smoker and charcoal grill but I have claimed the gas grill for myself.

I love to roast vegetables in the autumn and winter but wanted to find a way to enjoy them in the warm summer months we have here in Colorado. So I tested this out and trust me it will rock your world!

I bought some big sheet pans from Sam’s Club and that is what I put on the grill. I can double-decker them in my grill too. So if I am roasting two different trays I start with the one that takes longer to grill and actually put it on the grill as it is pre-heating. What I love about grill/roasting veggies is when it is hot out; it takes less than 10 minutes to get to 400 degrees!

More recipes to come like roasted cabbage (one of our favorites) but don’t heat your house in order to eat healthy! Give it a try this week.  I also shared some great photos of another grill out on our Facebook group page.  You can check out those pictures…just click here!

jenny-picJenny Chapman is a wife, mother of two young girls.  As a busy working mom, I am making small changes in the way we eat to be healthy and eat more veggies!  I love to cook and look forward to sharing my favs with you. I love to experiment with recipes and view them as outlines–I have fun making healthy yummy food and enjoy the process.  (As I write this bio, I just realized my veggies and fruits I am steaming for my superfood blend have been going way too long.) 


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“My Mess” That Facebook Didn’t Show You One Year Ago

It’s super easy to look back at my calendar to one year ago…but it was not an easy time.  There was a big thing going on that I wasn’t plastering all over Facebook…because it was a secret and what I thought was “too messy” for my timeline.

Real Life Moment:  I was a Mayo Clinic patient for the first time.  My dad shared with me earlier in the year that his results from his genetic screening came back with concerns for his biological children, especially females.  I was strongly encouraged and given some paperwork to share with my Doctor, which led to a referral, and several months later, my appointment with my genetic counselor.

I sat in the large room, with my pager, waiting.  There were so many of us in that room waiting for appointments…some women with no hair already, others that I could tell were on prednisone because I knew what that looked like, having worked with over 120 cancer survivors with LIVESTRONG and watching that medicine take over in two of my siblings.  I waited for my turn and wondered…will I ever be sitting here without hair?

My pager went off and to be honest, I’m not sure what my real feelings were at that moment.  I saw diagrams, chatted for about an hour on different possible outcomes, learned how long it would take for me to actually find out if the mutated gene was in me already or not.  The whole thing took longer than I had planned and had no happy feelings.

And then…I went to get my blood drawn.  I had to carry my box with me to the huge room full of people waiting for blood draws and my only thought that kept me moving forward to an empty chair was, “a vampire would love this place”.

I know.  It’s true though.  There were a few hundred people just waiting to give up their blood.  I was one of them.

What I didn’t quite get though was everything up until this point was a secret with who I was.  I had a pager in the other waiting room.  No one said my name until we were behind closed doors.  In this waiting room though, a person went under a number and said your name over an intercom and the entire world knew.  “Jessica Williams, Door 2”. 

It was about a week later when I was sitting at my desk at work when my cell phone rang with a number I recognized as “Mayo Clinic”.  This was it.  This was the moment that would determine if I’d be coming back to Mayo for screenings and appointments 4+ times a year for the rest of my life.

My test results…I was fine and my body didn’t have that specific gene mutation.

I had a moment where I just paused and was thankful.

I’ve sat next to over 120 individuals who have shared their stories with me about their cancer journey.  I’ve watched their tears start to well up in their eyes at our first meeting as they were speaking with me, a stranger, and I just let them share whatever they needed to get off their chest at that moment.  No judgment.  No sharing their personal details that needed to remain confidential.  I’d take it in and be the sounding board for them because if they needed it, I was there.  I heard pain in many of their words.  I couldn’t take it away for them but I could listen.  Now, I understood just a little bit more of what it felt like waiting for their test results and scans.

What I’m seeing more and more of…is less of the genuine conversations taking place where people can just share and more of the fake.  I think social media has played a part in that and we are thinking we have to always have the perfect picture – the one where there is no clutter or mess or the “look” is always on point.  Just so you know…that isn’t real.  If I had to guess, every single person has something they could share right now that they aren’t sharing because they think it is “too messy for Facebook”.

It might be time that we start showing our messes with each other just a tad bit more.  What do you think?

Want to know what I’m doing?  Send me a message over at my Facebook page or join me over on my Tidbits and Motivation for a Healthier Life group on Facebook!  I’ll still share here at The Journey but with all the changes with social media…you might actually see things on that group page.  😉

Thanks for being part of The Journey!  Take a sec and follow our blog so you don’t miss our posts coming up.  You can also find us at the following places:

The Newbie That Lost 34 Pounds

Seven months ago, I was finishing up my binge-watching session of “Friends”.  I love that show and it brings me back to cramming into our college dorm room every Thursday night to catch the latest episode.  It also has a character, “Monica”, who had a battle with her weight and somehow she won.  I don’t even know how she did it but if anything…I can relate to the fat Monica.

During those binge-watching episodes, I had some pretty nasty food habits going on too.  Microwave popcorn every night – while watching the show.  French fries (need I say more?!).  Onion rings from Buffalo Wild Wings…because they are the BEST!  And coffee.  Well, I should say “coffee”.  The froo-froo, chocolate ice things that basically taste like ice cream are not coffee – just so you know.  😉

When you put all the food into numbers, I was gaining weight at a pretty fast pace.  All of a sudden, my clothes weren’t fitting quite right.  My yoga pants were actually getting tight!  The bad news though was that my yoga pants were about the only pants that I had left that I could fit into.  All of my jeans were too tight too and there was no way I could get those buttoned even if I laid on the bed and sucked my gut in super hard.

I wasn’t at my heaviest I’ve ever been but I was getting pretty darn close…and although I was smiling on the outside, my insides were pretty miserable.  In November I started something new…talking on the radio…and it has been an amazing ride!  We take a lot of videos and pictures at work and post them all over the internet.  I’m smiling a lot in those pics but the video below shows a smile but I can honestly tell you was pretty fake at that moment.  There were a whole lot of other emotions going on that weren’t shown on camera.  Everything about this video (other than my co-worker, James Rabe) just makes me cringe and I really despise it…but this was me…fake smile on the very puffy face.

Fast forward to today…

  • 34.2 pounds are gone
  • 27 inches are gone
  • My jeans that I couldn’t even button…I need to now give away because I can fold the button over about 2 inches.
  • My belt that I couldn’t even wear…I’m now at that third notch!


The numbers tell a story and trust me, it feels amazing to be able to wear clothes that I’ve

IMG_20180531_135047 (1)

Jessica Williams

had stashed away in my drawers for two years.  What is more important though for me is that my smile and my laugh, it’s not fake…it is the real deal.

I snapped a quick photo the other day while I was at work…and that belt above is holding those pants up.  I found them in my drawer the other day, tried them on, and was blown away that they not only fit but that I wasn’t in pain while wearing them.  Two years ago I couldn’t wear these comfortably.

My Baby Steps.  I have these little baby steps or goals set up for myself.  I work best when I have these in the back of my mind and it helps me stay focused.  When I reach a step, I celebrate.  It might just be a little dance party in my bathroom after I step on that scale or it might be that I get to shop for a new piece of clothing…since the majority of what I own truly is yoga pants and tank tops since that was my life when I was this size.

What should I do or buy to celebrate my next goal that I hit?  I’m about 4 pounds away from it.  Share your ideas in the comments and when I get there, I’ll share what I end up doing.  🙂  Who knows, it might be what you suggest!

Want to know what I’m doing?  Send me a message over at my Facebook page or my e-mail or join me over on my Tidbits and Motivation for a Healthier Life group on Facebook!  I’ll still share here at The Journey but with all the changes with social media…you might actually see things on that group page.  😉

Thanks for being part of The Journey!  Take a sec and follow our blog so you don’t miss our posts coming up.  You can also find us at the following places:

Caution: You Are Now Spam

IMG_20180502_140644My face…when another e-mail shows up.  Not just any e-mail though.  I treasure all of yours.  This e-mail isn’t from a happy place or point in my journey.   I’ve had a lot of emails and texts the last few months and each one has just reminded me of that hurt and just as I was moving forward, it dug a bit deeper again.  There is a positive though – an a-Ha moment!  Oh, and I also put that e-mail in spam today.  😉

One of the best things about my job – it has a lot of variables.  A LOT!  This would probably drive most people that are Type A into a frenzy but this is where I thrive.  It is just awesome goodness with creative minds that work in a very creative fashion.  There is laughter.  Someone is always making a video.  I get to see and hear things happening around me and help people at the same time.

With that in mind…people walk in All.The.Time.  There is a little window that I can look out of and sometimes people wait until I take the “on air” sign off.  Mostly though, they walk in.  It all works out and we all sing kum-ba-yah together and dance when the songs are playing.  We don’t…but you were just thinking that might be true, right?!

When I first started, one of my amazing bosses (who is pretty big on the local celebrity scene) would make a comment every now and then when he noticed I would startle a bit or act nervous when he walked in the room.

First off…Hello?!  It was a new job, so of course I was nervous.  That should have worn off faster than it did but I also knew that this wasn’t why I was so jumpy.

I had walls.  I had a lot of people just walk in before at jobs and say things that ultimately weren’t positive or supportive.  I knew that there was some baggage…or as I call it, “walls” that were built up because of that past.  I was working hard on taking those walls down but it took a long time to put them up and it takes a bit to destroy them too.  It is kindof like an onion too.  One layer is peeled away and then…we work on the next layer.

A-Ha moment:  I was busy doing what I do and the door opened yesterday with my big-wig boss poking his head in.  I didn’t jump.  I didn’t act nervous.  I had a real and very normal conversation with him.  At that moment I knew that the wall had been destroyed.  Another layer of the onion was peeled away.  It felt so good.

That e-mail I got this afternoon…it was from that life where I had to build up walls so I could function.  Just like spam hogs up space in our inbox, these e-mails and text conversations were taking up valuable space in my own life and each one that has come to me the last few months has just dug in me a bit.  I realized it has been spam for me the last few months…unwanted and something that I didn’t sign up for.

What’s your spam?  I think we all have our own unique answers for this question.  Take a moment and think about what brings you down a bit.  Ask yourself, “What makes negativity show up rather than joy?”, because that might be your spam.

Jessica at The Journey

Other articles I wrote that you might enjoy:

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When Life Is Frustrating – Find A Reason To Laugh

When you have a child that has a really hard time with change, let’s just say that last minute schedule changes or canceling trips pretty much ruins his life.  When life gets frustrating – we have to lighten the mood a bit to help get out of that negative spiral.  I’ve got a few ways that have been working for our family…and we have had A LOT of last minute changes and our frustration meter has been in the red.

Having a child with anxiety, well, I would give anything to know how my day is going to go from the second I wake up.  In fact, my child likes a rundown of the week every Sunday.  I do the best that I can to make sure he is fully aware and can manage his anxiety but some days…I am well aware that I have zero control.

Example 1:  Easter weekend, our family was packed and on the road ON TIME (someone accident-action-asphalt-6078please take note of that cause it never happens) and we were enjoying our trip to see the in-laws in Illinois.  Our car decided that it no longer wanted to use the fuel pump that it was provided and our trip ended up being detoured…through many back roads of Wisconsin where there were dead animals on gas station walls.  (not lying)

When my kid realized we weren’t going to make it to our trip, the tears were everywhere.  Snot running down the face.  Sobs…oh, the sobs.  I was stuck in the front trying to help navigate without a great cell signal and trying to soothe the entire car.

Example 2:  Today.  I was working, you know, doing my show over on Y105FM.  My phone was ringing, texts were coming in and I was also seeing all of the weather announcements show up.  I was supposed to be driving to Iowa as soon as I picked up all the kids from their schools.  My car was already packed with their stuff.  Our plan was made.  BAM!  Mother Nature decides it wants to be a pain in the butt and bring us one of the worst storms all year…with ice and lots of snow…in April.

I decided that being safe was important and we wouldn’t be making the trip today.  I picked the kids up from school and it was almost a repeat from Easter.  Crying.  Snot.  Sobs.

*it gets better though!*

I thought – I’ll be a nice mom and get them a snack at the store before we head home.  We pull in the parking lot and the kids watch a person get arrested.  Now we have sadness AND lots of questions.  *I did not see that part of my day coming*

How do we handle life when it gets frustrating?  Few ways that I have found that work best for me and especially for my kid that struggles with anxiety:

  • Smile.  I don’t care how hard it is…if you smile, your body releases good stuff inside and it can start to improve your mood and help with anxiety.  You can learn more about this from www.medicalnewstoday.com
  • Hug it out.  On the tough days, when anxiety was at the peak for my kid, I held him for hours.  The dishwasher and all the cleaning can wait.  A hug is an amazing healer and is way more important.
  • Journal.  We have a notebook that we use.  It sits in the same spot, every day, and any time that he needs to write something down that is bothering him, it is there.
  • Laugh.  This sometimes takes some leading up to but we’ve had some good laughs lately and it always brightens the mood in the entire house.  If you need a laugh – check out this post that any woman will truly appreciate!



Jessica at The Journey

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Jessica’s Journey: Climbing Out From Setbacks

A lot happened these past two years and I’m now realizing how much one event set me back.  I’ve even got the picture to prove it.

A few years ago, my first setback was hurting my hand.  For weeks I wasn’t able to lift or box as a result of me hitting a boxing bag incorrectly.  How it happened was really because I was impatient.  Nothing else.  I knew better…but I didn’t listen to that voice inside that said, “stop”.

Hurting my foot was setback #2.  (and it’s not even a good story)  I was running down our hallway while playing with our dog and somehow put a nice little fracture somewhere.  The pain and swelling was crazy.

Stress was my next landfall.  I had no idea how stressed I actually was until my body decided it would share.  After weeks of not knowing why my stomach hurt so much and why I felt sick all the time, I found out.  Irritable Bowel Syndrome (aka IBS).  This was not something that had fun written anywhere near it and also left me extremely tired.  I had a good three months where I went to work and came home to just lay on the couch.  Rice with butter and crackers were my friend.  It still made me sick and my stomach would hurt but not as bad as a lot of other things.

Combine all of that together with a body that was used to working out and not eating huge amounts of carbs and guess what, you gain weight.  I was happy to just be eating something so the fact that it was carbs…well, I really didn’t care at that moment.  I was eating and the pain was started to decrease with some help and I was getting better.

A few months ago I started another journey; being on the radio!  I’m surrounded by creative geniuses and I truly am in my happy place.  That first day though, I had more nerves about videos and pictures that were being taken than the actual first day.  All that weight was creeping up – not to the most I’ve ever weighed – but I could feel it.  I knew I’d be able to see it in those pics too.

farmto table (1)

Today, I am happy to say that I’ve lost 25 pounds and over 25 inches!  I’ve got a few goals I’m working on too:

  • Goal 1 – Eating veggies that don’t trigger my IBS.  That might not sound bad but some days can be challenging, and boring, but I’m learning what tastes good again and feels good.  Salads, avocados, asparagus…just some of the things that I eat almost every day now.
  • Goal 2 – Moving again and putting exercise back into my routine.  I’m trying a few new things and learning to have fun again while breaking a sweat.

What goals are you working on?  I’d love to encourage you on your journey too!  Write a comment here, send me a message on The Journey’s Facebook page or on my personal page.

Check out some of these other stories that I wrote too!

– Jessica

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Saying Nightie Night to those Extra Pounds

Have you been busting your butt at the gym and seeing small improvements but not the big bang you were hoping for on the scale? Have you been eating clean and not seeing the numbers budge on the scale? Are you drinking your water and experimenting with various eating tricks (intermittent fasting, timed nutrition, elimination dieting) and still seeing no improvement? Are you getting enough sleep? WHAT? Sleep?!?! Yep, that’s what I am asking you. How much sleep are you getting?

The hubs and I like to do a lot of research on eating, exercise programs, holistic approaches to weight loss before just jumping in to trying new things. We experiment and find things that work and things that don’t. For example, adding unfiltered apple cider vinegar to our diets. Whereas we may not be seeing the drop off of weight that we thought may come, but we are seeing other improvements; such as, less indigestion and bloating, less colds than those around us, some weight loss and nice clear skin to name a few.

In our research though, we kept coming across one thing that we had NOT been making a priority in our health journey. Sleep. What? How does sleep affect weight loss? Oh friends, we felt the same questions…and this is a few things that we found out.

gaining sleep rather than losing sleep


Not getting enough sleep is a recipe for disaster when you are trying to lose weight. There is a kind of hormone trifecta that just gets thrown completely out of whack when you are dragging your butt. There is ghrelin, which signals the brain that it’s feeding time. When you are short on zzzz’s, your body pumps out more gherlin…which makes you think it’s time to eat more often! Next, there is leptin. Leptin is the hormone that says “whoa kiddo, you’ve had enough. Drop the fork.” When you are lacking in sleep, leptin levels bottom out so you tend to overeat. Finally there is cortisol. Cortisol is the stress hormone. You may have heard cortisol in reference to excess tummy weight, as that is where it tends to “hang out.” When you are sleep deprived, your body churns out cortisol which tells your body to conserve energy…which means holding on to excess fat.

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There is also a concept called “metabolic grogginess.” Basically what this means is that as you accrue sleep debt, your fat cells change because the way your body is using insulin becomes crazy. According to research done at the University of Chicago, researchers found that just 4 nights of sleep deprivation can cause up to a 30% drop in insulin sensitivity. What does that mean? That your body starts storing excess insulin as FAT. AHHHHH!!

So, what can you do? Make your sleep a priority, just as much as your healthy eating and workouts!   The National Sleep Foundation has put together this list of healthy sleep tips you can try:

  1. Stick to a sleep schedule of the same bedtime and wake up time, even on the weekends. This helps to regulate your body’s clock and could help you fall asleep and stay asleep for the night.
  2. Practice a relaxing bedtime ritual. A relaxing, routine activity right before bedtime conducted away from bright lights helps separate your sleep time from activities that can cause excitement, stress or anxiety which can make it more difficult to fall asleep, get sound and deep sleep or remain asleep.
  3. If you have trouble sleeping, avoid naps, especially in the afternoon. Power napping may help you get through the day, but if you find that you can’t fall asleep at bedtime, eliminating even short catnaps may help.
  4. Exercise daily. Vigorous exercise is best, but even light exercise is better than no activity. Exercise at any time of day, but not at the expense of your sleep.
  5. Evaluate your room. Design your sleep environment to establish the conditions you need for sleep. Your bedroom should be cool – between 60 and 67 degrees. Your bedroom should also be free from any noise that can disturb your sleep. Finally, your bedroom should be free from any light. Check your room for noises or other distractions. This includes a bed partner’s sleep disruptions such as snoring. Consider using blackout curtains, eye shades, ear plugs, “white noise” machines, humidifiers, fans and other devices.
  6. Sleep on a comfortable mattress and pillows. Make sure your mattress is comfortable and supportive. The one you have been using for years may have exceeded its life expectancy – about 9 or 10 years for most good quality mattresses. Have comfortable pillows and make the room attractive and inviting for sleep but also free of allergens that might affect you and objects that might cause you to slip or fall if you have to get up during the night.
  7. Use bright light to help manage your circadian rhythms. Avoid bright light in the evening and expose yourself to sunlight in the morning. This will keep your circadian rhythms in check.
  8. Avoid alcohol, cigarettes, and heavy meals in the evening. Alcohol, cigarettes and caffeine can disrupt sleep. Eating big or spicy meals can cause discomfort from indigestion that can make it hard to sleep. If you can, avoid eating large meals for two to three hours before bedtime. Try a light snack 45 minutes before bed if you’re still hungry.
  9. Wind down. Your body needs time to shift into sleep mode, so spend the last hour before bed doing a calming activity such as reading. For some people, using an electronic device such as a laptop can make it hard to fall asleep, because the particular type of light emanating from the screens of these devices is activating to the brain. If you have trouble sleeping, avoid electronics before bed or in the middle of the night.
  10. If you can’t sleep, go into another room and do something relaxing until you feel tired. It is best to take work materials, computers and televisions out of the sleeping environment. Use your bed only for sleep and sex to strengthen the association between bed and sleep. If you associate a particular activity or item with anxiety about sleeping, omit it from your bedtime routine.
  11. If you’re still having trouble sleeping, don’t hesitate to speak with your doctor or to find a sleep professional. You may also benefit from recording your sleep in a Sleep Diary to help you better evaluate common patterns or issues you may see with your sleep or sleeping habits.






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Netflix Binging Could Be Your Best Workout

I recently finished watching a series on Netflix.  Not sure if I am proud to admit that or not but let’s just say…I did it in record time.  (In other words, I was addicted to Drop Dead Diva).

It might be time we try to counter some of all the sitting and get our butt moving off the couch…at least for a little bit.  If you move a little bit today you will probably feel like you are more energized tomorrow.  It is tough though but you just have to get in the habit…and that takes effort, initiative, and motivation.

Take a sec and think about the small changes you can make today – especially during those TV-watching binge sessions.  We’ve included a tip for you today that Shannon, one of our writers, shared!

Tip #3 – During commercial breaks, just move!  Here are a few ideas of what you could do without any workout equipment:

  • walk up and down your stairs
  • situps!  Yep…get that body on the floor and see how many you can do during the break.  (if you’ve got kids…this is a fun challenge to do with them)
  • Pushups.  If you don’t like doing these on the floor or are just starting, do these on the wall first.  You can progress that difficulty level as you get stronger.
  • Jumping Jacks.  You might jiggle a bit and your hair will get messy but that is ok…you are watching tv and no one else is around.  See how many you can do during the break and then try to beat that score during the next break.
  • (not on the picture) If there is a show that says a specific word quite a bit, use that word to be that trigger for you to do something.  Example – everytime the word “Dwight” is said on “The Office”, you do a jumping jack.

Night (1)

What other tips would you want to share with a friend?  We’d love to share your tip with the thousands that are part of The Journey community!  We’ve got a great place for comments at the end.  😉

I have also decided to tackle Pinterest!  Check out the latest Pinterest project that I tested out.  I’m also looking for the next one to try so if you know of one that you are curious about, send me the link.  The YouTube video has more details on that.

Jessica Williams

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