Summer summer summer time

Summer is here!

Are you excited? Are you feeling doom and gloom?

Getting in a bathing suit is ONE OF THE biggest fears I hear.

“Summer creeped on me and I don’t feel physically ready”
Summer is most definitely an exciting time and so much fun and wonderful things to do and take part in. But for many, the worries, the stressors begin.

How do you react? How do you feeling knowing summer is here?

If you’re feeling uncomfortable in your own skin with your body image this summer try out some of these awesome body positive mantras to help increase your self- confidence this summer.

Body Positive Affirmations

  1. I am accepting myself as I am right now.
  2. I am feeling good about myself.
  3. I am compassionate and warm to my body.
  4. My very existence makes the world a better place.
  5. I am beautiful.
  6. I love my body as it is.
  7. I give my body the respect it deserves.
  8. My body is my forever home and I am grateful for it.
  9. I feel great in my body!
  10. My body is a blessing.
  11. I appreciate my body for it gives me life.
  12. My body is perfect the way that it is and I honor it in this state.
  13. I am comfortable in my own skin.
  14. I am feeling fabulous and confident in my body.
  15. I promise to love and cherish my body.
  16. I am grateful for my body which lets me experience life.
  17. I bless my body with nutritious food.
  18. I listen to my body’s needs.
  19. I take care of my body.

Affirmations for body image

  1. My mind is a friend to my body.
  2. My mind is kind to my body.
  3. My body is a work of art.
  4. I love my body.
  5. I respect my body.
  6. I have a beautiful body.
  7. My body is perfect for me.
  8. My body is a miracle.
  9. I choose to be kind to my body

Affirmations for a healthy body

  1. My immune system is healthy and strong.
  2. I love and care for my body and it cares for me.
  3. I am my greatest well-wisher.
  4. I love my body for everything amazing it can do!
  5. My body knows how to heal itself.

Body positive mantras

  1. Love fills every inch of my skin and I feel the love inside my body.
  2. I love my body.
  3. It’s okay for me to like myself. It’s okay for me to love myself.
  4. It’s okay for me to feel good.
  5. I choose good health.
  6. My body radiates beautiful kindness.
  7. My body deserves immense love and care.
  8. I am thankful for my body’s strength.
  9. I can be a good example to other women and girls about how to love their bodies.
  10. I love and accept my body just as it is today.
  11. I am perfect, whole, and complete just the way I am.
Posted by Colette Lopane-Capella

How to elicit a routine?

Some of us love routine. Some of us fight them to no end. But in the end psychology confirms that routine is extremely beneficial for our mental health and wellness. Let’s open up the secret benefits of having a routine.

First let’s discuss,

What’s the definition of routine?

According to Merriam-Webster defines routine as, “a commonplace or repetitious character; or relating to, or being in accordance with established procedure routine business.”

So why do we need routines?

What’s the benefit of having a routine?

Here’s some benefits of having a routine:

-Having control of your life because you have a structure or routine
-Having a routine can make your day go easier, start your day off on a good foot
-Routine lowers stress
-Routine in hand helps you get a better nights rest
-Routines give you more time to yourself because you have more structure
-Health benefits of having a routine
-Elicits creativity
-Elicits productivity
-Routine increases happiness
-More time for the fun stuff
-Improve and better interpersonal relationships, more time for you makes for time for friends
-Better focus and concentration
-More productive at work and within your career

Here’s ways a routine can support your health:

“There are some things that you can make a part of your daily routine to help manage stress levels. These include:
  • Staying active and getting regular daily exercise
  • Making sure that you are well-rested
  • Eating healthy meals on a regular schedule
  • Setting realistic goals
  • Trying to stay positive
  • Preparing for challenges but not ruminating on things you can’t control
  • Staying in touch with friends and family members
  • Setting aside time for activities that you enjoy“

So now how do we create a routine?

“How to create a great routine”

Dr. Orma has some advice: “Sit down with a pad of paper and write out everything you do each day over the course of a week. See what you can cut or reduce. Then see what you can set as a normal routine, something you do at a set time each day or week. It has to work with your lifestyle. If you like to stay up late, getting up early as part of your routine may not work.” Once you have your routine, give it a little time and it’ll start to feel like second nature—but if you realize something isn’t working, don’t be afraid to change it. Sports psychologist Dr. Jim Taylor, an expert on the power of routine for athletes in training, tells me: “It can be worthwhile to alter routines periodically to keep things fresh and stimulating.” This is another secret bonus of routines: once you’ve established one, the merest of tweaks can totally revitalize your day.”


So now that we have defined routine, now we understand the benefits of it and how to implement it. So the question is are you ready to begin? I encourage to start a routine and regimen today, your body and mental health will thank you.

Learn more about New Day Vitality.

Posted by Colette Lopane-Capella

How to let go/ release an ex

The break up. It’s not easy, it’s not comfortable, it hurts, it feels like it’s never ending and sometimes wanting to go back to our ex despite logically knowing the break up is what’s best for you. The emotional part of you still feels attached. Here’s steps on how to let go of your ex.

Cut off contact

It’s hard but it’s necessary, the answer is no you don’t need to be friends. You don’t need to text or call.

Delete them on social media

Delete them off all social media platforms. Following them and checking what they are up to is not healthy for your healing and release of your ex.

Let go of the fantasy

People often mourn the relationship they thought they could have. They remember all the good and forget about any of the negative. Remind yourself that the break up was necessary for your both if it was unhealthy and not working any longer.

Make peace with the past

Forgiveness. Forgiveness is not about letting your ex of the hook for there actions, it’s about your emotional freedom.

Know it’s ok to still love them

But know that love in itself is not what makes a healthy relationship. Love by itself is not enough to make a relationship work.

Love yourself more

Never expect someone else to treat you better then you treat yourself. You are the model for how you deserve to be treated. Love yourself more to know your worth and give yourself the gift of letting go of a relationship that no longer was working out.

Reach out to a therapist to support you on this journey.

New day vitality is honored to be apart of your journey. Click on the link below to connect with us.
Posted by Colette Lopane-Capella

Healthy Boundaries

We all have heard about them. Some of us have practiced them. Sometimes they feel comfortable and necessary and sometimes they feel impossible to implement. Let’s jump in and talk about healthy boundaries.

What is a healthy boundary?

First let’s define healthy boundaries to get a better understanding of the meaning and concept.
According to a healthy boundary can be defined as the following

Setting boundaries means drawing a clear line for what people can and can’t say or do to you so that you don’t get taken advantage of. They’re like an instruction manual for your body and mind, with an extra little “handle with care” section on the first page. You use boundaries to make your own personal growth a priority, improve relationships and conserve emotional energy! Setting healthy boundaries means that you, your values for other people. You stand by your values and, in turn, respect other people’s boundaries. But, it is good to keep your boundaries flexible, because they may change over time if you decide to step out of your comfort zone.   Healthy boundaries are in contrast to rigid boundaries where you tend to avoid intimacy and come off as detached. And, porous boundaries, which involve oversharing personal information and having trouble saying ‘no.’ But it’s totally normal to sometimes take on qualities from all of the above!

So now that we have defined healthy boundaries let’s discuss the different boundaries.


Types of boundaries

  • Personal Space: also known as your “bubble.”
  • Physical: what you like and don’t like in bed or with casual contact.
  • Emotional: your level of comfort with sharing what’s on your mind.
  • Material: how much you are willing to share certain things or possessions.
  • Time And Energy: how much you are comfortable giving to something or someone.
  • Intellectual: the topics you are and aren’t open to talking about (like politics).


Why are boundaries important?

Healthy boundaries are necessary components for self-care. Without boundaries, we feel depleted, taken advantage of, taken for granted, or intruded upon. Whether it’s in work or in our personal relationships, poor boundaries may lead to resentment, hurt, anger, and burnout. As explained in

Examples of ways to practice healthy boundaries

Saying no
Listening to your body
Doing what is in the best interest of you
Walking away from uncomfortable environments
Do self reflection
Make small steps and grow
Be consistent with boundaries
Avoid social media
Be your biggest advocate and supporter
It might take some time and consideration to explore and decide the boundaries most important to you and the best ways to implement them, but your mental health will appreciate the effort in the long run. Begin to implement healthy boundaries in your life today, it’s necessary. Learn more:
Posted by Colette Lopane-Capella

Anxiety and Self-Care

I feel anxious, how do I implement self-care?

Let’s first define anxiety and talk about some symptoms one may experience with anxiety before we get into how to improve self-care.

Defining Anxiety

Anxiety is defined by the American Psychological Association as  “Anxiety is an emotion characterized by feelings of tension, worried thoughts and physical changes like increased blood pressure. People with anxiety disorders usually have recurring intrusive thoughts or concerns. They may avoid certain situations out of worry. They may also have physical symptoms such as sweating, trembling, dizziness or a rapid heartbeat.”

To read more check out their site:

Now we understand anxiety and symptoms how do we implement self-care regimens to lower anxiety?

Anxiety can be very stressful. It can effect multiple parts of your life, including your every day activities. But there’s steps that you can take to help lower your anxiety level and improve your self care. Here’s some self-care ideas you can implement to potentially help lower your anxiety level.


Mindful breathing

Progressive muscle relaxation

Talk to someone you trust

Talk to a therapist



Listening to soothing music

Journal your worries in a worry jar

Get enough sleep

Eat healthy

Join a peer support group

Listen to an inspiring podcast

Go for a walk

Be in nature

Watch the sunset

Watch the sunrise


Drink a glass of water


Watch funny videos on YouTube

Make a list of inspiring quotes


How do I pick a self-care tool to help with my anxiety?

Now that you have some ideas of ways to practice self-care often times the next question I get is which one do I try out first? My answer, always the same. The one that you feel most drawn to. So for instance, if your a person who loves being outdoors, then watching the sunset, or rise or even going for a walk outside may be one that you may enjoy. So try that out first. If for some reason it doesn’t feel fitting then try another one, literally go down the list of ideas till you find one or even many that you find helpful. Remember you have to give yourself the time to see if you enjoy it and it’s helpful and also it’s not one size fits all. One exercise a friend may use and find helpful may not be the same for you and likewise. So be patient with yourself and try out what feels most fitting and appealing to you. For more ideas on self- care, check out this list of 100 self-care ideas to create an authentic life you love:


Now we have some ideas of self-care regimens we can implement how is self-care going to help lower anxiety?

Self-care is a way to regulate your system. Self-care also is a way to put your needs first. By practicing self-care one becomes more mindful. Being mindful helps to lower stress and worry and practice being present, more grounded and centered. Practicing mindfulness can also help an individual turn inward and become quiet and still and to focus attention on what’s happening in the moment and less attention on the past or future. When one is able to practice being present we are able to support ourselves in the here and now. Self-care and mindfulness go hand and hand. Try some new self-care tools out today and begin to see your anxiety level come down.

To learn more about mindfulness, check out our page on mindfulness:

Posted by Colette Lopane-Capella