Charleston

HOW I STAY MOTIVATED WHEN THINGS GET STICKY

I turned 40 today. At the beginning of the week, I was not feeling too good about this whole new decade, as this is not a small number. I had mixed emotions. I was sad that I was not going to be home to celebrate it. That Shannon was going to be away too. How the hell did 40 happen? What happens next? What should I be feeling? GAH...Like WTF! When I woke up on Thursday before heading to CA for Expo West with the NuttZo team, I had Shannon holding me while he was still asleep...I could hear Lucy snoring by the side of our bed...I changed my attitude. My life is pretty amazing!

I wanted to write something uplifting in this blog post, because well there is a lot going on and I get this question a lot, so thinking about what keeps me motivated when things are sticky was a friendly reminder to myself that I am so GRATEFUL and HAPPY for those around me, my health, my body, and that I am able to do what I do. It’s pretty freaking awesome.

And even when life does get sticky and I need a little extra motivation or push, this is what I like to do…

HOW I STAY MOTIVATED WHEN THINGS GET STICKY

SWEAT IT OUT - Are you really surprised by this answer? Y’all know how much my training means to me both physically and mentally, so it is no surprise that when things get sticky I gravitate towards intense workouts. I want to feel the sweat dripping off my body. I want to feel my muscles burning. I want to be challenged. I want to get my ass kicked. This is what I want and this is what works for me.

I have always been extremely motivated when it comes to training. Having been a competitive athlete most of my life, it comes naturally to me. The benefits of training make me a better person every day and it is why I make the time to do it on a daily basis. I am grateful for this body and what it can do and what I put it through. But when I am not feeling motivated, I am in a funk, or life is just throwing me some curveballs, I sometimes need a little extra push.

So who is able to do this for me? Sarah Frick owner of The Works! YES...this woman is a badass and I am so grateful to have her as a friend and a teacher. Every single time I step on that mat for her well-known class “THE WORKS” she brings it and I swear that since we got back from Tulum, she is bringing it all to that space. The combo of the meditation...the focusing on the breath...the plyometrics...the vinyasa flow...the process of learning to let that SHIT GO in those 60 minutes is a game changer. I love this studio, the community, and the challenges that it offers me. I have become a stronger person on and off the mat because of Sarah and because of the classes she offers.

If you are having a hard time getting motivated physically here are a few ways to stay accountable:

  • Reach out to one of your friends, who you consider a workout buddy and tell them you need some help to get back into your routine;

  • Sign up for a race! I love to do this, especially when I am in a rut. It helps me stay on track with my training. It gives me a goal to look forward to and I love having a schedule that tells me what to do each day. I always print it out the old school way and tape it to the fridge and cross each day off with a marker. Daily goals to a bigger GOAL!

  • Try a new class! There are so many different kind of fitness classes to take these days, so find what works for YOU. What makes you feel good? What challenges you? Plus, it is also a way to just be more social and be around like-minded people and to try new things in your city. Best part about all of these classes is that someone is always offering a deal, so grab it while you can.

HOW I STAY MOTIVATED WHEN THINGS GET STICKY

LEAN ON SHANNON AND MY FRIENDS - This is something that has taken me awhile to do! I used to keep shit in and try to fix it on my own, but having started dating Shannon almost two years and finally falling in love with a place that I can call home, I have opened myself up to much more. And by opening myself up, I have allowed myself to lean on him and my friends for help when things get a little sticky in my world.

Shannon gets me! We have this special bond that reminds me of the one I had with my father. We can spend hours together and just kind of know what the other is thinking. We don’t need to be talking non-stop to each other and I love this. It works. He knows when I am in a funk and he’s there for me. He keeps me laughing. He asks me what I need. He holds me. He also just gives it to me in black and white. I have a tendency to overthink things and let my emotions get in the way, so his no bull shit mentality motivates me to keep going.

When I lean on my girlfriends, it is different, but that is what friends are for and why I am so grateful for them. The friends who listen to your non-stop texts that are paragraphs long. The friends that check in on your daily. The friends who want to take you out and just make sure you let loose and enjoy life. I know that I repeat myself, but this year has taught me a lot and it’s only March. I have let go of a lot of SHIT (yes...this word is coming up a lot). I have surrounded myself with a group of friends who inspire me, challenge me, and help me when I need help. Having only been in Charleston for almost one year, I can say that the group I am with is pretty amazing! And I cannot forget my pen-pal friends who I have met through social media too. It’s one of my favorite things about the kookie social media world and who it has allowed me to connect with…a lot of badass women.

HOW I STAY MOTIVATED WHEN THINGS GET STICKY

PRACTICE SELF-CARE - Self-Care is also a BIG thing for me this year. You have to take care of YOU inside and out. YOU are the one in charge of it all and when you aren’t taking care of yourself, how can you take care of others. It seems like a simple thing, but it is something that so many of us neglect. Self-Care can be little or big things...It is something that is going to make YOU happy and make YOU feel good about yourself.

How do I practice SELF-CARE:

  • Nothing is better than a manicure/pedicure...Am I right?

  • Flowers...I always like to have at least two bouquets from TJ’s in my condo. They make me happy and I’ve also added a lot more plants and succulents too.

  • FOOD - Yes food is self-care...Treat yourself to something delicious, just because you haven’t done it in a while. My go-to is always pizza or a big ass steak and fries...and don’t forget the wine!

  • Travel - I have taken some big trips this year. The Bahamas for a basketball tournament. A girls trip to Wine Country. A yoga retreat to Tulum, Mexico, and there are probably some others later down the road, but why not?!?! Life is short. I work hard. I want to have fun, explore, travel, and get away once in a while. And I am grateful that I can do that!

HOW I STAY MOTIVATED WHEN THINGS GET STICKY

I am truly blessed, so here’s to 40 and to another year of who knows what, but I do know that at this moment, I am happy, I am in love, I am motivated and will stay motivated even when life does get a little sticky. Because, sometimes we need sticky. Sticky is hard and messy at times, but it can also be a motivator to help us work harder, face our fears, try new things, and also remind us of how grateful we are. xoxo

How do YOU stay motivated when things get sticky?

How do YOU practice self-care?






GIVE YOURSELF PERMISSION

At the end of Sarah’s practice yesterday morning downtown at The Works, I was sitting on my mat coming down from the high of the intense movements, loving the amount of sweat that came out of my body, and then taking that precious time to focus on my breathing, before I stepped outside and had to tackle my day. I say it OVER and OVER again, but that place on my mat is sacred to me. It is my therapy. It is MY SPACE to sweat, to challenge myself physically and emotionally, to cry (yes, I have cried many times on my mat), to become inspired, and to create.

It was after I walked out of the studio and thanked Sarah for kicking my ass, I fogged up my car from the sweat and heat that was coming out of my body, I was still high from her words of wisdom, that this blog post idea went off like fireworks in my brain. Giving yourself permission to do things is a BIG thing and it is a BIG one for me.

GIVE YOURSELF PERMISSION

I GIVE a lot and sometimes I forget to GIVE to myself. And what happens when you forget to give to yourself? Things start to fall apart. You have to GIVE to YOU. They can be little things or BIG things. Whatever floats your boat. This past weekend I had a full day of #SelfCareSaturday and one of my girlfriends asked if she could join in next time. I am thinking that this needs to be a thing...right?

Ever since we have kicked off 2019 and I have had an new attitude for what lies ahead. It is a hell of a lot of good energy, better decisions, working and training smarter, taking more chances, and GIVING MYSELF PERMISSION to do only the shit that serves ME. Here are a few of the ways that I am doing just that and it is making a HUGE difference personally and professionally.

Give yourself permission to…

To let go of all the rules…A couple of weeks ago, I had my annual girls trip with my fabulous friend Brooke, who owns Statements Boutique in Madison, NJ. We went ALL OUT. After the hustle and bustle of the holidays, we both needed a break. We needed to catch up on life and to just have fun and did we ever. I let all the rules GO…I got out of my routine...I wasn’t eating peanut butter every morning or watching what I was putting in my body daily...I wasn’t doing my normal intense workouts. It felt AMAZING. We actually only worked out 2 days and the last 2 days we were like HELL NO and it was awesome. More time to eat and visit the wineries...no brainer!

GIVE YOURSELF PERMISSION

We did it up at the Vintage House...We ate at some of the top restaurants...We ate ALL the crunchy bread, cheese platters, pasta, but the WINE. We visited some of the most beautiful wineries...the big ones...the small ones. It was like Disneyland for adults. I was happy. It was just what I needed to just be. I came back home exhausted, but my heart and belly were full and I was happy. No regrets and I can’t wait to do it all over again next year!

To slow down or go really hard...When I came back from my girls trip, I was tired, slightly hungover from the wine and food, and I knew I just had to get back on track. And I did. I went hard all week. I sweat it all OUT. It was intense and at the time it felt great. I was motivated, focused, and just ready to do it. I tackled my work the same way. The time away helped me gain some perspective on what I want, my goals for my clients and myself. I was going HARD and full speed ahead. And at that moment it worked and worked for me.

This week was a totally different story. I slowed the F down, because I was tired. I was sore. I needed to to reel it in and come back to a healthy balance. I cut back on my workouts and I tried to disconnect earlier. The colder temperatures kept me inside, so Lucy’s afternoon walks didn’t happen. Dogs need a break too...right? One night I said F it again and got into bed at 8:00 PM. I listened to my body and it felt really good.

GIVE YOURSELF PERMISSION

Some weeks we need intensity and other weeks we don’t. It is not possible to go 110% all the time. I have tried and I have fallen down hard from that. We need rest. We need the peace and quiet. And then other times we can go balls to the wall. It is so important to listen to your body. You have to give it what it needs emotionally, physically, and nutritionally.

To make mini goals instead of big goals…I am not a fan of BIG GOALS. For me personally, I feel that they set me up for a failure. I begin to realize that I may have gone too big. I start to procrastinate. I start to make excuses and it honestly starts to stress me out. I don’t have time for that shit. Instead, I like to come up with “mini-goals”. These are goals that I set for myself on a weekly basis. Sometimes I even email them to a friend, to hold me accountable. They are simple, mini, and truly serve ME.

Mini-Goals for me include:

  • Treating myself to a mani/pedi

  • Buying a small gift for the condo

  • FLOWERS...always flowers!

  • Enjoying a sweet treat that I haven’t had in a while!

To just do YOU...One of my mantras for this year is to JUST DO ME and not give AF as to what others think, say, or do! I have been saying this for a while and I haven’t followed through, so heck yeah I am calling myself on my own bullshit, but that was in the past. There was a major shift that happened at the end of 2018. I was done with 2018. It was time to make a choice and I did.

It is happening this year, because I have made changes. I have made changes to surround myself with a tribe that serves me. I am taking more chances and living a fuller life. I am putting myself in front of the camera more and showing ME. I am doing ME and heck yeah it is scary, but I am happier. I feel more confident. I feel more full. I feel inspired and motivated and SO READY. The energy is crazy and contagious and with turning 40 so close, there is no better time to just do ME!

GIVE YOURSELF PERMISSION

What is one mini-goal that you set for yourself weekly/monthly/yearly?

Have you given yourself permission to be the best version of you?

LIFE LATELY

Oh HEY!!! Did y’all miss me?!?!?! Life...Work...Traveling...LOTS of Work...it has kept me away from this space. I have missed it. I have missed being able to just write and share and give you the updates on my life, love, growing pains, the ups...the downs, the simple things, food, fitness, and the list goes on and on. There just hasn’t been time and I have also had serious writer’s block. I always think I have time to write and then I would try to write and then all of my inboxes were full and well at this time in my life, my clients come first.

It is what it is, but the creative juices are flowing...I’m feeling energized...I’m feeling inspired...I’m looking forward to focusing on me. YES, it is time to be a little selfish, because I am definitely a giver and I have been giving a lot. It’s time to nourish ME. So grab that big ass cup of coffee and let’s talk...I’m ready...are YOU?

Life Lately

What I am Reading - A little bit of this and that! I always have a book on my nightstand. I LOVE to read as it helps me decompress at the end of the day and it also helps me to stop looking at my phone. But I do truly enjoy curling up in bed and just flipping the pages to a easy read. And YES I am still the lady who enjoys flipping the pages and going to the library. I weirdly like getting emails from the library letting me know that my book on hold is available for pick up.

I just picked up “Beartown: A Novel” at the library and cannot wait to dive in, as I read his other books “A Man Called Ove” and “My Grandmother Told Me To Tell You She’s Sorry”.

What I am Enjoying - Long walks out on Sullivan’s Island with Lucy...weather permitting of course! Cooler nights, so I am able to curl up on the couch in a sweatshirt and blankets and watch TV with Shannon. Holiday parties...There are a lot coming up and it’s time to get festive, dress up, and have some fun...Eggnog lattes anyone?!?!? Connecting with some badass, inspiring, fearless female entrepreneurs with Hatch Tribe.

I recently signed up to be a part of this community and it’s exactly what I have needed to not only connect with like-minded women, but also to help me learn, grow, and develop new business and personal relationships. I cannot wait to see what I learn this year and who I meet. The past few weeks have been all about putting myself out there; trying new things; and working on building myself personally and professionally, and I think joining this group is the step in the right direction.

I also am enjoying making new friendships online and in the Charleston community. YES, at 39 you can still make new friends...LOL! I am really looking forward to introducing you to Madison, who blogs at Sunny Thymes. We connected a few months ago, when she started creating recipes for NuttZo. I am a HUGE fan of granola and this one is a must if you are a peanut butter LOVER, like me. Check it out HERE and let me know if you make a batch. She is also going to be doing an interview with me to talk about the hot topic “Intuitive Eating”, so stay tuned for that in January.

Peanut Butter Pumpkin Spice Granola

What I am Eating - Whatever my body wants! But in all seriousness, my appetite is always changing. My cravings are always changing, although that heaping spoonful of NuttZo happens EVERY morning at some point. It’s a must. During the winter months, I definitely eat more sweet potatoes, roasted cauliflower and Brussels sprouts, lots of APPLES, granola, and red meat. I definitely eat steak, hamburgers, and taco salads and it’s what my body needs. I need the iron and don’t ever trim the fat off the steak. And YES i eat carbs too, I just eat bread when I crave it. Since I don’t typically eat bread every day, I like to freeze bagels and baguettes in the freezer, so they don’t go bad.

Life Lately

What I am Working On - ME!!! Working on yourself is the hardest project. Owning up to your own shit. Admitting your faults. Putting it all out on the table and just doing it. Having meltdowns, getting frustrated, but more importantly moving forward. YEP...I’ve done it all, but I can honestly say that I have made major progress over the past few weeks. There was a turning point and I went for it! I felt the shift and the change in energy in myself. It is freaking AWESOME.

But it also helps that I have someone in my life who holds me accountable. Shannon does not sugar coat anything. He says it how it is, which I love about him. I appreciate his honesty and advice when it comes to personal and business issues. And let me just say that we are not perfect. We are both stubborn. We both are set in our ways. We have our moments and that is okay, because we are just growing and learning together. And there is no one else I would rather do it with. Life, work, and relationships take work, nurturing, and compassion. We are a team and as everyone knows a team has to work together to succeed.

Life Lately

Fitness - Lots of indoor workouts as it has been chilly in Charleston and I am a total wuss when it comes to training outside in cold weather. I have only done a few runs outside, because I am getting the itch to train for a half marathon. I miss that schedule and the Rock n’ Roll Nashville Half Marathon is on the brain.

Otherwise, I have been doing spin at Methon Ride 2 - 3 times a week. Pivotal Fitness in Mount Pleasant for the StepMill and Treadmill. I have also been making sure to spend more time on strength training and it definitely feels good. LOTS of leg workouts are happening! I also like to grab some new workouts from these social media favorites (@jen_pbrunner and , when I am stuck in a rut and need some inspiration.)

Social Media - Do you follow me on Instagram? If not, come on over and join the party. Like I said earlier, I’ve been feeling inspired and motivated to focus more on ME as we charge into the New Year, so I am working on stepping outside of my comfort zones and just going for it.

One of those things is doing more LIVE stories...I have such a fear of being in front of the camera. I cannot stand public speaking. I get awkward talking and sweaty and ARGH it’s frustrating. And I have ALWAYS had this fear. But it’s time to put the big girl pants on and be fearless. And right now, I feel so comfortable in my skin and feel more confident than I have before, so it’s now or never and I’m ready!

WHEW...That’s all I have got friends! Cheers to December and the hustle and bustle of the holidays…I LOVE this time of year!


What else do you want to know? Ask away...

THE COMEBACK KID

“Open to life’s abundance. Open to all its possibilities. The more open you become, the more creative you’ll be - in work, in play, in love, in life. The more creative you are, the more possibilities you’ll see” - Melody Beattie

The Comeback Kid

I’m back y’all and back with a different attitude, goal, and perspective on what will be happening with ME, this space, this brand. I took another major break because it was desperately needed. Unlike my other break that was planned, before I launched Katie Uhran, this break was not planned. I came back from one of our trips to Wisconsin and said fuck it, I can’t do this right now. I was tired of posting. I was tired of writing. I was tired of scrolling, comparing, and keeping up with it ALL. I was DONE. I was burnt out and it was affecting my sleep, life, and relationships. I realized that I just couldn’t do it ALL.

I was putting a lot of pressure on myself to be “THAT” influencer. I thought I was going to make it BIG. I had such high expectations of being that fitness influencer with all those followers and brands banging on my door to represent them. Guess what...I didn’t become “THAT” influencer...Guess what...I’m so okay with that. Instead, I now represent a handful of brands and I get to make them shine and I LOVE it.

I was putting a lot of pressure on myself. I was frustrated as to why it wasn’t happening, what was I doing wrong, why wasn’t I getting tons of likes. Do you know how much of an energy vampire that is? I was flipping exhausted. I felt uninspired and almost angry towards my personal brand and what I was doing. ALL signs that it was time to stop and I did just that and another guess what...it felt FREAKING AMAZING!!!

I am always changing and I have come to accept that. I have learned that my journey is going to have ups and downs. I am going to be challenged. And this time has done that. I honestly wondered if I would ever come back. I wondered if I would want to write, create, and inspire again. And then it happened...The cloud lifted and that feeling and passion to come back appeared and I am just going to go with it and see where it takes me.

The Comeback Kid

What exactly is next in this space? I am not really sure. I realize that moving forward that it is definitely going to be different. I am not going to put that pressure on myself AGAIN. I can guarantee you that there will be posts about food, fitness, and SHANNON (because everyone wants to know about him). My goal is just to be ME. My goal is to continue to inspire y’all to eat all the NUTTZO, to try my kookie workouts, and to continue to follow me on this journey.

NuttZo for LIFE

Over the next few weeks, we have a lot going on. We are traveling a ton to football games, to my little sister’s wedding in Nantucket, to beautiful islands...It’s A LOT...It’s going to be fun...And I am ready for the new season, the new outlook, and whatever lies ahead. So here we go...AGAIN...the comeback kid is back for whatever round I am on. xoxo

SUMMER CORE WORKOUT SERIES

Summer is officially here, so I am going to be sharing a workout series that is PERFECT for getting your CORE ready for Summer. Yes, it is great to have a strong sexy core that looks good during the summer, because let’s admit it, we all wear a lot less clothing, and who doesn’t want to rock their swimsuit?!?!? But building a strong core is not just about the physical appearance. When your core is strong, your posture is better, your overall training is more efficient and effective, your daily activities are easier, and doing all those fun summer activities are a heck of a lot more fun.

SUMMER CORE WORKOUT SERIES

This core workout that I have put together for all of you is versatile, challenging, can be done anywhere, requires no equipment, and strengthens not just your core, but your entire beautiful body. A little-known fact about my workouts...I make sure that they are efficient and effective because I know how busy everyone is these days, so I make sure my workouts get the job done!

Here is what you need to do for this core workout series:

Crunches - Dig your heels into the ground, while keeping your arms straight and above your head. Keep it ALL engaged. Slowly come up to a seated position and then slowly lower back down. Inhale when you come up and exhale when you come down. 3x sets of 15 repetitions.

Side Plank with Hip Raises - Make sure that your wrists are aligned with your shoulder and your feet are stacked while keeping your legs engaged. Slowly lower your hips towards the ground and then slowly bring them back up. 3x sets of 15 repetitions on each side.

1 - Leg Crunches - Just like crunches, dig your heels into the ground, while keeping your arms straight and above your head. Keep it ALL engaged. Slow and steady wins the race with this move. 3x sets of 15 repetitions on each side.

Plank to Forearm Plank - Make sure that your wrists are aligned with your shoulders. Keep your legs engaged, neck in a neutral position, and suck that belly to the back of your spine. Slowly lower down to your forearms and then slowly come back up to plank position. 3x sets of 10 repetitions.

Here are my tips when doing this core workout series:

  1. Keep everything ENGAGED! This is key for not only strengthening your core but also for building your overall strength and balance.

  2. SLOW and STEADY! There is no need to rush through these moves. The slower you go, the more effective the move is, and the better the burn!

  3. Focus on your breathing...Remember to always exhale when you are going against gravity.

  4. Think outside the box! Do this workout all at once...Add one or two moves into your next strength training workout...Add more sets or repetitions depending on your strength and energy levels.

  5. DO WHAT WORKS FOR YOU!!!

Let me know how it goes and if you have any questions, feel free to ask! Cheers to summer and looking and feeling your best inside and out! ENJOY!!!