Building Healthy Habits

I am a dreamer.  Filled with ideas constantly flowing through my mind. Also, I spend a good deal of time reflecting on ways to improve.  Sometimes, I have such lofty goals and ideas that I tend to overwhelm myself. I am also a classic over thinker.  I can think myself out of anything making it seem so much bigger than it really is.

I have found that incorporating healthy routines into my daily life have been not only less daunting but inspires me to keep on going.

Instead of making a big deal out of everything.  I think about my goals as daily tasks or routines.  Not only does that bring less anxiety for me it brings more peace. I have also found so much more freedom.  I have time to do more because my healthy goals are now simply habits that I practice daily.  My mind isn't occupied thinking about how to get x, y, & z done.

I have built my daily routines around things that are important to me and my overall health and wellbeing.  I spend time doing the things that are meaningful.  They may be simple and don't take a lot of time but I know they make a big impact on my day and health.

Spend some time thinking about things that you want to start adding into your day.  Start doing it a little bit each day.  Push through the resistance that will come to fall back in old habits.  Then one day you won't even think about them any more they will simply be part of your day.

Thinking about goals as habits are a game changer.

Add something new to your routine and see how it changes your mindset and well being.

You are Capable

Recently, I just completed my 3rd half marathon. This one was definitely the toughest, most emotional half I have run.  Running a half marathon is no easy feat.  Running for 13.1 miles at a time can be rough on your body. 

I had taken a few months off of running, really for no good reason at all but I wanted to get back into it and decided to commit to myself to train and run another half.  Training this time around was tough.  This summer was hot.  Very hot.  Starting from square 1 to getting back into half marathon shape was a big mental game for me.

Running also gives you an incredible amount of time to let your mind wander. I began to think about how incredible the human body is.  How it carries us through life.  How it can run miles upon miles.  How if we push through the negativity and the mind games our body still can move and go further and faster than before.

You are so capable.  You are worthy.  You can try hard things and achieve them.  I have running to thank for teaching me that again.  This time my goal is to not to loose sight of my love of running and how incredibly strong it makes me feel, it's not worth it to stop doing the things you love.  Running helps me think, helps me decompress, and helps me feel amazing. I am a runner. I am so proud of what I have accomplished. Here is to many more miles.

Bend it at the Ballpark

Location: BBT Ballpark, Charlotte, NC

Y'all know by now I love a good yoga class.  More than that I love a fun adventurous yoga class with a spectacular view.  I had the opportunity to go with a friend to an event at the BBT Ballpark put on by Yelp Fitness Club and a local yoga studio.  We got to go on the field to participate in a yoga class. 

Professional groundskeeping is no joke.  We had to clean off our mats before going to the field.  I legitimately thought the grass was turf but it was real grass, that is how well it is kept up!

I love the baseball stadium that we have right in the center of the city.  The light reflects off the buildings at sunset in the most gorgeous golden hour way.  It definitely makes for the perfect instagram photo!

We had a blast going through the yoga class and then trying to do all sorts of fun poses in front of the skyline to get some great pictures afterward.  I love a city adventure.  Every time I get to do something like this I am so grateful for the place that I live and the opportunities that it brings for fun and fitness. 

What is the coolest thing you have done for the perfect photo op?

It's the Bikini Series Time of Year!

Y'all may or may not know my love for Tone It Up.  I love the positivity and encouragement of the trainers.  I love the community they have created.  I love that their health and fitness philosophy aligns with mine.  Living your best life by loving yourself and fueling your body with good for you whole foods. Their energy is contagious and by following their plan I have seriously never felt better in my life. 

Monday the bikini series launches! This is an 8 week challenge to help you eat lean, clean, and green and make healthy decisions for summer and beyond. I am so excited to see all the new recipes they release along with the plan and to try all of the fun new workouts and lifestyle challenges.

The bikini series is coming at the perfect time for me.  I need the energy of trying and accomplishing something new to push me through the end of the school year.  Since writing is something I enjoy I am going to periodically blog about how the bikini series is going to hold myself accountable.

Bikini Series here I come!!

Have you ever tried a fitness plan and loved it? 

Barre at the Bar

Location: Lenny Boy Brewing

One of my favorite ways to try new things on a budget is brewery fitness classes.  Charlotte has a crazy huge brewery fitness scene.  One way I find out about all the different classes is from Work For Your Beer.  They list all the classes going on at all the breweries around town.  They even host various events.  I only wish I would have thought of this concept first because they are huge now and it's fantastic.

It's not in my budget right now to join a gym so when I am not doing Tone It Up at my apartment I love to try new workout classes.  One of my new favorites is Barre.  This workout is no joke y'all.  Work For Your Beer hosts Pure Barre classes at a different brewery every month, it's amazing. I love that I can take a fun but ridiculously tough Barre class thanks to this!

What are some fun ways you like to switch up your workout routine and try new classes?

Aerial CLT

Location: Aerial CLT 

As a kid the circus always came to town around my birthday. One year we got to go for my birthday party.  My favorite part was the trapeze artists and the performers doing acrobatics.  I watched with awe and wonder thinking "how do they do that?!"

Well over spring break my friend and I got to try.  We took a silks class at Aerial CLT.  It was so much fun.  Of course since this was our first time we got a lot of basics and fundamentals.  We  learned how to hold the silk, how to climb, how to secure our foot so you don't fall, and basic safety skills.  The class going on behind ours was a way more advanced class and I watched with that same childhood awe but also a new found respect for this art of movement.

You guys, this class was tough. I mean, you have to maneuver yourself, hold up basically hold your body weight, and then try to pose all while the silks are probably spinning around and around. It is no joke. As sore as I am from it I had such a blast.

We are never too old to fulfill childhood dreams and try new things.  This year I am all about being brave, learning, and truly taking advantage of the wonderful adventure this life is.

Don't be afraid to fall.  Be afraid not to try. 

Making Fitness a Priority

Location: South End, Charlotte, NC

Outfit: Yoga Capri | Tank Top | Shoes

This summer has definitely been the summer of self- care for me.  Being off of my real full time job has given me the time I need to focus on the things that make me happy.  Despite how busy I have been I have made it a priority to put health and fitness at the top of my list.  It has been glorious.  Working out daily is like hitting the reset button.  Whether I am overwhelmed and tired or just not feeling it a workout can completely flip my mood, give me a burst of energy, and make all my worries go away.

Today is my first workday of the new school year so I am having to make some shifts in my schedule. I won't be able just to walk down to the gym during the middle of the day anymore.  While, I know people have full time jobs all year long, working in the school kind of gives you two completely different lifestyles that you become accustomed to really quick.  Adjusting back to the all day work grind is just that, an adjustment.

My promise to myself is to continue to fuel my body with whole, healthy foods, and to workout every day. Whether it be walking the dog in the morning, going to a fun class with friends, a nice run on the trail by my apartment, or doing one of my TIU videos in the gym.  Every single day my body needs to move, stretch, and push itself.  Self - care becomes more of a necessity during the school year due to the nature of my job.  Health and fitness is one way I can treat my body with love and kindness.

This year I have really learned how my body craves a good workout.  I have also learned to let go of the expectations that a workout has to be a full blown intense sweat session every day.  The latter has made all the difference.  Listening to my body and doing something daily has helped me reach so many goals.  Even through a tough school year, I promise to treat my body right and keep fitness my priority, I know that with this everything else will fall into place.

What are some ways you make fitness a priority?

24 Hours of Booty

Location: Booty Loop | Charlotte, NC

Outfit: CLT Hat | Tank Top | Shorts 

Recently, my dad did something so impressive.  He cycled for 100 miles in a 24 hour time frame after raising money to fight cancer.  With my late Aunt Cathy at the forefront of his mind, who lost her life way too soon to this awful disease, my dad set a goal and exceeded it!

Every year, in Charlotte, the Booty Race brings bikers from all over together to ride for 24 hours straight and raise money for the 24 Foundation, which partners with LIVESTRONG.  Now, some of you may be wondering why this is affectionately called the 24 hours of booty.  Well, the almost 3 mile loop in the heart of Charlotte is called the booty loop.  Named for it's hilly course and the incredible amount of bikers and joggers you can find on it any day working for dat booty!

Mom, Mike, and I went to the start of the race to cheer on dad.  The whole event is incredible.  Some riders set up camp and literally stay the night.  Everyone signs up with a team and your team has a rider on the course at all times. The neighborhood surrounding the loop is wonderfully supportive, they host fundraising parties in their front yards to cheer on the riders.  During the event there is food provided for the riders, complete with a midnight pizza party! We stayed for a delicious dinner - burgers and grilled veggies - while dad took his first fuel break!

Y'all, I can't even begin to describe how proud of my dad I am for doing this race.  He is the sweetest person I know.  Once he puts his mind to something he accomplishes it, 100 miles and over $800 of it! Total the event this year in Charlotte raised over 1.7 million to go toward cancer research and continuing to fight for a cure.  Together we can make a huge impact and definitely kick cancer in the booty! Thank you to all who donate and work hard against this disease each and every day.

Tell me about your experiences with awesome fundraising events! 

How to Stay Healthy on Vacation

Location: Hatteras, OBX | a throwback to Finn's first time at the beach!

Today, I am off to the beach for a much needed vacation.  My family has been exchanging group emails and messages all week long preparing for this trip. With how much I have researched and delved into health and nutrition this year I don't want to have a week that does me more harm than good.  That got me thinking.  We are texting about our packing items and events that are being planned so why can't we prepare to have a healthy vacation as well?

I am sharing some of my favorite ways to stay healthy while taking a necessary break from the every day life and routine.

1. Get moving. Go for morning walks with your coffee first thing in the morning.  You will get to explore your vacation spot and get your metabolism kickstarted by moving early before the rest of the world wakes up!

2. Do what you can. If you don't eat 100% clean and workout for an hour and a half every single day while you're on vacation; know that it's totally okay.  It's better to do a little something than nothing.  Change your mindset about your workouts and focus on what you can/ are able to do and do that!  Every little bit matters, no matter how little.

3. Focus on nutrition. We are bringing some already prepped meals [go mom with the zucchini lasagna!] lots and lots of healthy snacks, and healthy options that we can't live without daily.  Bringing items from home will help you stick to your meal plans as well as save money and the hassle of beach grocery stores on check in days. We are also renting a beach house, meaning we can cook more meals at home rather than eat out.  If you have to eat out just make sure your meals are lean, clean, and green!

4. Enjoy your vacation + rest. Our bodies need sleep and rest just as much as they need movement and fuel. Don't be so focused on your fitness goals that you miss life.  Eat that local decadence.  Spend time with your family or friends.  Take a nap in the sun on the beach.  Being present in the moment and taking in the adventure as it comes will do wonders for your overall wellness.

5. Think outside the "gym".  Find some fun ways to explore and be active. When I am at the beach, I love trying things like standup paddle boarding or kayaking.  If you are vacationing on a budget; running up and down the beach with the pup is always a fun adventure.  Be active in your experiences.  You will not only stay happy and healthy you will make some fun memories in the process.

What are your favorite ways to stay healthy on vacation?

Bikini Series 2017 | Halfway Point

source

I have mentioned Tone It Up before, probably way to many times, but my love for the trainers and this program are worth mentioning! I love how flexible tone it up makes working out and eating.  Just follow the rules - but make it your own.  It's a lifestyle after all.  They are constantly coming up with new recipes, workouts, and general life tips that are always positive and encouraging.

We are now in week 4 of the summer bikini series.  Although, I am pretty terrible at check ins.  Which is where you post your meals and workout photos on instagram to keep up with everyone else doing the challenge, and to receive and give encouragement.  My office has NO service so I just don't / can't use my phone then pretty much forget after I am home.

Even though I don't post check ins regularly it doesn't mean I am not following along with the meals and workouts.  I have been loving this bikini series.  I am learning so much throughout this process, especially since this is the first bikini series I have been following.

I haven't noticed too many physical changes or weight changes but I don't necessarily have a lot of weight I need to really lose. The changes I am seeing are more mental.  I am getting better at refusing foods that don't serve me healthy purposes or make me feel like crap.  I have also noticed that I am doing more every single day.  I always have been one to work out - but I also had days or weeks where I just didn't.  Now I am more consistent in doing something every single day whether it be a short video, walk with the pup, or inviting friends to go to bootcamp or yoga. In turn, doing something pretty much every day has incredibly helped my mood. I also find that when I workout I pick healthier options to eat because I want to fuel my body and treat myself better.  It becomes a healthy cycle.  It's so much better than the old spiraling into unhealthy choices that I fell victim to often.

I can't wait to see what the next 4 weeks of the challenge have in store for me.  Just in time for summer!!

What is your favorite way to improve your overall wellness?

OMB Yoga On Tap

photo credit: Yoga On Tap

One of my favorite things to do here in Charlotte is attend yoga classes with friends.  Not just any yoga classes, because I am not in a position in my life or my budget to join a studio, free or cheap yoga classes at breweries are my thing.  I talked about the classes I love in this post.

I wanted to delve a little deeper today into OMB's yoga classes.  OMB is a local brewery here in Charlotte that is really paving the way for the local beer movement but more than that they are always looking to give back.  Their yoga classes recently have really brought people in the community together and given me a little more exposure to some non-profits here in Charlotte.

One class I attended all the proceeds went to the local hospital to benefit the heart and vascular unit.  Other classes they do bring local instructors from all over the city to give them exposure.  Then the other week we went to a class benefitting the Metrolina Association for the Blind.

This class was phenomenal in so many ways.  We were completely blindfolded the whole time, which took my yoga practice to a new level.  Suddenly poses that I feel are so typical and easy became a way for me to topple over and lose my balance.  I always feel so strong in my body during yoga but never realized how much I depend on my sight during a full class.

Think about it.  The instructor says something and you might not catch it so you peak over at your neighbor to make sure you are doing the right thing.  You are in a pose and need to make slight adjustments so you glance down at your feet to check the positioning.  When you are in tree pose and the instructor says now close your eyes - forget about it - timber goes the tree.

It took one class of being blindfolded to have me realize how much I take for granted the privilege of sight.  P.S. I wear contacts because my vision is so bad [my glasses don't fully correct my astigmatism] but I have the ability to have my vision corrected so I am privileged. I was uncomfortable with myself, unsure of if I was doing everything correctly, and the blindfold kept falling down my face as an extra nuisance and something to worry about during class.

I am so grateful for OMB Yoga On Tap for bringing these types of classes to the brewery, friends who are willing to take risks by my side, and the chance to truly reflect on how blessed I am.

What have you done lately that reminded you of a simple privilege you have? 

How to Bounce Back into a Healthy Routine After Slipping

We all have those days, mine typically fall around my time of the month. The days where we are exhausted and don't feel like cooking or working out.  The days where no matter how great you meal planned whatever that healthy item is just doesn't seem appetizing anymore.  So we cave - we give into our unhealthy cravings and indulge. Or we take a nap instead of that fitness activity that was planned.

Whatever the slip might be.  It's normal.  It's okay to have days that aren't 100% clean eating and attending a crazy bootcamp where you burn 500 calories.

I used to let these slips get to me.  I would really beat myself up about it.  You can read more about what I gave up for lent and why: here and here.  I would turn negative self talk into an internalized terrible idea about myself and my worth.  The vicious cycle of "it's not worth its" "I am a mess up" "I just can't because of x,y,z" would turn one bad meal or skipped workout into a bad few days.  Those bad few days turns into a whole week of unhealthy choices for myself.  Then all of a sudden I find myself in a huge rut, fueled by unhealthy habits that crank up my anxiety and negative self-talk, to the extreme.

Slowly, I have had to evaluate that cycle that seems to happen within me.  It's so not worth it.  I have had to literally change my language.  Being a part of the Tone It Up community has helped me so much with that.  K & K teach that they don't use language like "cheat meals" because then it means you are doing something wrong and should feel guilty [which you 100% should not!] Sometimes your body just needs a break or a huge bowl of mac and cheese - you do you boo. Treats are not something to be guilty about or to kickstart an incredibly unhealthy cycle, they are treats.

After that "treat" you talk to yourself and your dialogue should look more like: okay that happened, it's okay, it was worth it, I am rested, I totally and mindfully enjoyed every bit of that mac and cheese and now what's next.  And here is the trick, you do something about it.  Your next meal is a green juice.  You go for a walk after your nap.  You treat your body with love and respect because you only get one.  You make healthy choices because you love your body and you want it to be able to perform well every day.  You eat healthy because your body deserves good healthy fuel.

You don't let a slip turn into a bad week or month or year because you are so much better than that. Change your mind set.  Change your language.  Take care of yourself first!

How do you bounce back after slip ups?

Yoga in CLT

photo credit

"Yoga is the journey of the self, through the self, to the self." - The Bhagavad Gita

I have touched on my love for yoga a few times now.  When I was in grad school one of my professors had just received her yoga teacher certification and taught us about the benefits of using yoga in our daily life as well techniques as with clients.  I have always loved the way I feel after a good yoga class.  Learning more about the theory and research behind it made me love it even more.

When I moved to Charlotte, again, I wanted to find a yoga studio to join so I could keep up the practice more frequently.  Eventually, a goal of mine, is to get my teacher certification as well so the regular practice would be beneficial.  Then, the reality of my budget hit, and yoga studios are all out of my price range!

A friend invited me to a yoga class at a brewery in Charlotte over the summer and I was hooked.  I was able to get a good yoga class in for little to no cost out of my pocket! There is something about going to a class vs doing a yoga video online that pushes me to have a better practice. Plus being an extrovert I get to be around people instead of just my dog in my bedroom!

Actually in Charlotte, the whole fitness class centered around a brewery thing is blowing up! You could probably find some sort of free or cheap workout class that covers the class and a beer for the price! Work for your Beer has done a fantastic job of rounding up all the classes that you can attend to in Charlotte for the various prices and locations.

My particular favorites are OMB Yoga on Tap on Tuesdays.  5 dollars gets you a yoga class and a pint after the class [the picture above is actually of me there; I'm on the orange mat!] This class gets crazy crowded so you have to get there early to get a good spot.  Thursday's I go to Free Range Brewing for their yoga class.  This class is free. Also crowded but a little bit smaller and not as crazy popular as OMB. Typically I will stay after and support the brewery because it's one of my favorites in Charlotte.

So while my budget doesn't allow me to go to a studio for my yoga fixes, Charlotte breweries have made it possible for me to get a great class in with friends for a fantastic price.

Have you been to any brewery yoga classes? Have a yoga / workout class you think I should check out? Let me know! 

What I Learned Doing the Look for Love | Tone It Up Challenge

all tone it up photos taken from toneitup.com

Yall, I did it.  I completed my first Tone It Up Challenge. I cannot even begin to articulate what these past 6 weeks have meant to me.  FYI this is definitely not a sponsored post I just love this plan, these trainers, and the transformation I have had within.

But in order to truly understand my why for joining Tone It Up we have to go back in time. Like to high school... I have always been an athlete.  Swim practice 6 days a week was my norm.  With all of that practice, I never really thought about what I was eating.  We weren't really educated on nutrition either.  Carbing up is a common phrase in the swim world.  And not healthy carbs I'm talking full on mac and cheese binges before meets was a regular occurrence.  I also didn't have the best relationship with food either.  I would come home from school and as my pre-workout / after school snack I would eat everything and anything in the cabinet [sorry Mom!] I had no real sense of portion sizing.

Then I left for college, I still swam for my school, so going to practice daily was my working out, plus swim meets on weekends.  Again, I felt like I was good because I swam so much and that burns a ton of calories.  Being in college comes with it's own challenges. No parent to yell at me when the whole bag of chex mix is gone or to tell me I can't go to a fast food place with my friends because it's past curfew.  Add in drinking and I was wrecking my insides slowly without actually realizing it.  Because, you see, this whole time I was blissfully thinking I was okay because I swim. I used swimming as an excuse to truly eat whatever I felt like.

So then I graduated college and got my first teaching job.  I moved back home with my parents and in order to find something to replace swimming I joined a gym and got hooked on zumba and yoga classes.  I was on a super strict budget now #teacherprobs so I had to figure out how to really meal plan.  I started losing weight I think based on the fact that I wasn't going out to eat all the time to save money.  I also pack my lunch for school every day because a lunch break is not a thing in schools #anotherteacherprob so by default I was eating slightly healthier. Yet, I still didn't really eat properly but it was in this time period that I realized I wanted to feel healthier and needed to make some changes in my life.

A few years later I moved back to the mountains for grad school.  Grad school, specifically a counseling program is 2 years of intensive self care and therapy, it was here that I found a passion for nutrition.  I got really into reading articles about food and what it does to your body.  The connection between food and mood was absolutely fascinating to me.  I also stumbled upon Tone It Up and starting following their workout schedule they post every week.  The more and more I researched I kept coming back to Tone It Up and knew they advertised a nutrition plan.  I have been a silent observer in the community presence online as well.  I was blown away by peoples testimonies.  They did a huge black Friday sale one year so I made the purchase and became a full blown member.

I read through the nutrition plan and loved their guidelines.  The science behind their recipes and nutrition plan really peaked my interest.  The more I educated myself the more I realized they are right.  Health is truly about what you put into your body.  You should fuel your body with fuel that takes care of it and is going to create the best version of yourself because you love your body. 

Still, I wasn't fully committed.  I tried a few challenges and always seemed to fade.  I observed the community still but didn't participate [social media is sometimes a difficult thing for me] Then I did Whole30.  I stuck with it for the whole 30 days. I fueled my body with clean food that is good for me.  I never felt better.  I actually liked what I saw in the mirror.  I was making the best choices for myself. Whole 30 completely changed my relationship with food.  I listened to my body and what it needed.  I stopped eating when I was full.  It was so encouraging to be proud of myself for actually accomplishing something too.  But, whole30 for me, wasn't sustainable.  I wanted to add back in foods to my diet that I knew from my research was still good for me but not allowed on whole30.

So life after whole30 left me searching for what to do with myself nutrition wise.  I read back through the whole tone it up nutrition plan again and this time it clicked.  I was committed.  I started truly eating based on their guidelines and rules. It's all about eating the right foods at the right times but also giving yourself permission to have some treats.  I began just simply asking myself the question is this tone it up approved or not? See, I was good at whole 30 because I am a rule follower.  So this little question helps me and my relationship with food tremendously.

This past January Tone It Up released their look for love new years challenge.  I wanted to follow along and stick it out; the whole six weeks.  I did. I didn't follow their plan to the t but I learned that sometimes that's okay as long as you still eat approved foods.  I learned that working out doesn't always have to be a crazy 2 hour long swim practice, sometimes you just need to listen to your body and maybe all it needs is a simple walk with the dog [that counts!] I learned that progress isn't always the number on the scale, it's how you feel, it's in the small choices that you make every day to push you toward your goals.  I learned that you can find love within.  Love yourself first because that's what matters.

I still have some personal goals that I set for myself.  My health journey is far from over.  But I feel like I accomplished what I set out to do.  Now I have started over for round 2 of the look for love plan, because the meals are just that good yall.  I truly feel better about myself following their plan.  And yes I still have my indulgences but the plan really taught me to make better decisions and to get back on track quicker instead of wallowing in self hate which turns into more than one bad choice.

So thank you Tone It Up.  I am still learning, but you have taught me oh so much and I can't wait to see what comes next for me. I'm thinking another race? Maybe yoga certified? Who knows the sky is truly the limit. Karena and Katrina I am so grateful that you are my trainers.

Have you ever tried a health journey or plan that completely changed your relationship with food and self? 

Sometimes You Just Need a Walk in the Park

Thank you all for reading and following along with my Peru Series.  I had so much fun writing it and reminiscing on that incredible trip.  My sister is home safe now.  She will be taking some time to rest, process on her experiences the past two years, and adjust back to life in the states. I hope to get the chance to write more travel series posts but for now we are back to my life here in Charlotte!

The other evening, I came home from work after a long day and wanted to do something other than my normal fitness routine.  I have been following Tone It Up's New Year Challenge and have been so inspired to get out and move every day after work.  Typically I have my toning moves and a workout video I do in my room then I talk the pup for a walk around the apartment complex.

Finn, though, has been reverting back to when he was a baby.  He is terrified of cars!! I live off of a pretty busy road and it has been difficult walking him.  At first I just thought he was being stubborn and lazy because he has a very human personality.  Then I remembered back to the first place I lived with him.  I had to carry him to the greenway to go on a walk since he was so scared as a baby!

I wanted to go somewhere new to run, get Finn some good exercise, and explore more of Charlotte.  Freedom Park is pretty close to my apartment so we all piled in the car and tried to get there before sunset.  The weather has been funky here too.  I feel like winter is over already with how warm it has been.  We all had so much fun wandering around, enjoying the weather, and getting to experience a new place in Charlotte.  I have a feeling this park adventure will become more of a regular occurrence for us.  Finn loved watching the ducks as well as all the people that come to the park.

Sometimes you just need some fresh air and a break from your regular routine to feel refreshed and ready to take on the rest of the work week.

What is a new place you have explored lately?