Charleston Power Yoga

TAKE A MOMENT AND THEN KEEP TRUCKING

Some weeks I feel invincible, strong, fearless, and determined...Some weeks I feel like I just cannot stay afloat...Nothing seems to go as planned...I am exhausted...I am cranky...I am definitely not fun to be around. That was last week. It kicked my ass. I am the first to admit when I do not have my shit together. I acknowledge it. I have that moment. I pick myself back up. I lean on Shannon. I practice self-care and then I keep on trucking. 

My job is a roller coaster. Social Media is a BEAST and some weeks it can just wear me down. This is life. Life has speed bumps. And when we hit those speed bumps we have two choices. We either let the stress and negativity take over or we put on those "Positive Patty Pants" on and YES, we just keep trucking. As I get older and somewhat wiser and definitely a little more stubborn, I won't give in to the negativity. I have learned what works for me to get out of that place and back up on my feet. Because as I always say, when we look at the bigger picture...Life is really good. Here are a few of my "go-to's" for getting myself back up and moving forward - 

Take A Moment

SWEAT IT OUT - Whenever I feel stressed, overwhelmed, frustrated, angry, sad, or need to take some time away from work, relationships, and life, sweating it out is always my favorite way to get my shit back together and start fresh. And usually, that type of sweat session involves my yoga mat and showing up to Sarah’s “The WORKS” class.

This class challenges me physically and mentally. It pushes me...It inspires me...It helps me feel grounded and grateful. I went to 3 “The WORKS” classes last week 3 days in a row and it was exactly what I needed. I was sore as heck and really freaking tired, but I needed someone to tell me to do those dreaded Vinyasa burpees and squat jumps. I needed Sarah to push me. I needed that support system and it worked.

I love my yoga community and I cannot brag enough about Sarah and how she has helped me on and off the mat with my yoga practice, building my strength and endurance, but also being a friend. Yoga is not just about stretching, building strength, and sweating, as amazing as to how this makes me feel. It is also a  wonderful reminder that we have to love ourselves inside and out. That we all have moments, struggles, and breaking points. We just have to take some time to acknowledge this, but also remember to keep moving forward, because life is good and when you look around and remember what you have it is REALLY good.

NOURISH YOUR BODY - Feed your body what it wants and ENJOY it! When I am having one of those weeks, where I feel like I have no control over my workload and life, food USED to be that one thing where I felt like I did have some sort of control. This was not a good thing. Trust me, it is not healthy mentally, physically, and nutritionally. Controlling your food intake is exhausting and takes up a lot of energy. Energy that could be going to someplace else. Food control during stressful moments does not solve anything. It can actually make things worse. Honor your body. Give it what it needs. This moment and this week will pass, so nourish your body with the foods that it is craving and it will all balance out in the end.

Nourish Your Body

We have to remember that our bodies are always changing and craving different things each week. Some weeks I just want to eat BIG salad bowls and smoothies...Some weeks I just want waffles and thick slices of bacon and more bacon. You have to honor these cravings and give your body what it wants. How cool is it that this happens? Life would be so boring if we ate the same thing every day. There have been nights where I just wanted to eat ice cream and cookies. And guess what I ate just that and it tasted and felt awesome. I fulfilled that craving and then moved on. Yes, it has taken me time to figure this out, but I can honestly say that I am so much more aware of these moments and it feels good to not have to worry about controlling the food.  

Nourish Your Body

DISCONNECT - JUST DO EXACTLY THAT! Stop scrolling, liking, commenting, emailing, and even turn your phone on silent. It is an amazing feeling. This past weekend we went to the RBC Heritage Cup in Hilton Head and it was a huge relief that I had to keep my phone on silent. It felt AWESOME. I was more present with our friends, with Shannon, and soaked up that beautiful sunshine, food, cocktails, and the experience.

I needed the weekend to disconnect, because it is so easy to burnout, especially when you are managing multiple accounts, and always trying to stay on top of the comments, mentions, and tags. I was starting to go bat crazy. So I 100% needed to just take that time to breathe, recharge, press restart, and just live life. Thank goodness my friend took all of our pictures, because by the middle of the day I didn’t even bother checking my phone. WAHOO!!!

DISCONNECT

During the hustle and bustle of the work week, I obviously cannot disconnect like that, which is fine, as this is my job, my livelihood, and it is what pays the bills. To stay somewhat sane on a daily basis, I always take Lucy for our afternoon walk and leave my phone behind and I am “trying” to shut it ALL down around 9:00 PM. It is hard because I love what I do and I get excited to see the growth, the interaction, and the excitement for the brands I represent, but I always need to remember, SLOW DOWN and turn it off!

HAVE THAT FLIPPING MOMENT - We are all allowed to have “that moment”. Whether it is crying, screaming, or just being silent, give yourself permission to feel all the feels. It is okay to break down. It is called being human. Once you get all that crap out, put those “Positive Patty Pants” on and just keep on trucking.

What self-care tips do you practice when life is just a HOT MESS?

WHO IS SARAH FRICK

I am so excited to introduce y'all to this amazing yoga goddess, woman, and friend!!! It is going to be hard to truly describe her in this post, so if you are ever in Charleston, you NEED to come take her class THE WORKS! Sarah is beautiful, passionate, inspiring, determined, and can we talk about that body and her hair....#WomenCrushWednesday!

WHO IS SARAH FRICK

Here is the deal - I practice 3-4 times a week at Charleston Power Yoga. YES, that is a lot of time on my mat, because it is what I LOVE to do. It is my favorite place to sweat...to disconnect...to surrender...and to challenge myself physically and mentally. I am grateful for this space and this community. And I love how THE WORKS has helped my strength, endurance, and overall health and wellness. It is freaking hard and intense and it is the only class that I let someone else tell me to do burpees and squat jumps.

THE WORKS is no joke! But there is a reason why everyone keeps coming back to Sarah’s class week after week and the classes are always booked. Sarah’s energy is contagious. When she walks into that room, you know that shit is about to go down. She is this tall beauty, who rocks crop tops, a strong and powerful body, and like I said...that hair! She knows what she is doing. She loves what she is doing. She puts all it out there...the good...the bad...and the sometimes not so pretty. I love women like this. She is fearless. She is REAL. She puts it ALL out there. There is no bullshit. So friends...MEET SARAH...

Hi! I’m Sarah

WHO IS SARAH FRICK

The girl behind THE WORKS, a lifestyle brand that encompasses fitness, food, love and heartache, all lit to the soundtrack of my life.  Music lights my soul on fire and so I use it as often as I can on and off the mat. I am solar powered and spend as much free time out in the sun and on the water as possible!  I LOVE to sweat anyway I can and enjoy so much the cathartic release that if offers when intentionally received. My goal is to make all the people in my life and beyond feel connected.  Feel less alone in their struggles. Feel more included and seen. To laugh when it's hard and cry when it's needed. A little tequila. Some great food. My people. Its all I need really.  I am a momma to 3 beautiful earth babies, Waylon (4) and twins, Della and Van (1), and 1 sweet angel in heaven, Grace, and wife to a bad ass husband, John.

WHO IS SARAH FRICK

I’ve been teaching yoga and energetic movement for over 13 years.  My love for a strong physical practice along with a deep love and need to go below the surface in search of real and raw emotional connection and release led to my signature class The Works. The works is an opportunity to throw yourself all in.  We blend breath work, power yoga, cardio, plyometrics, isometrics, core, glutes, and stretching all to a playlist that will energetically and emotionally move and deliver you from sequence to sequence.  We work the whole body. The ins and the outs. This class is an opportunity to feel it and practice along with it. Sometimes we 'let it go' and sometimes we learn how to operate and move along systemically with it.  To create ease in transition and flow strong and flow softly all thru life crisis' (which means opportunity in Chinese). We all have fires they just look different. So we throw ourselves into the room together and move- breath- and sweat together in response to these fires.  And thru this breakdown and gentle unraveling, we not only become physically stronger but start to come home to ourselves. Where the truth and the heart live. No stranger to life's fires myself - I use these tools to heal myself and those I meet on the mat. As we heal--- WE heal.  

WHO IS SARAH FRICK

I have co-owned Charleston Power Yoga in downtown Charleston and Mount Pleasant for over 8 years and I am inspired daily by the amazing community and crew I get to live and work alongside.

Who wants to join me and sign up for THE WORKS? I PROMISE you will LOVE LOVE LOVE IT!

SPICE UP THAT TREADMILL WORKOUT

I am a total baby when it comes to winter weather! I HATE being cold!!! If I cannot wear shorts and a tank top to do an outdoor run, you will find me on the treadmill or taking a hot yoga class at Charleston Power Yoga. I love to be dripping with sweat. I love feeling the sweat drip off my face, shins, and my clothes being soaked. And yes I am one of those people, who does not mind the humidity when training. Since it is not hot and humid all year round here in Charleston, I take it indoors and this is how I get my sweat on during the winter months.

My goal for winter workouts is to make them quick, efficient, and effective! That is why I am a huge fan of HIIT and Circuit Training. They accomplish everything I need and want to achieve in a short period of time. The other added benefit of HIIT workouts is that it targets fast-twitch fibers, which will help you burn more calories during the workout AND after the workout. This is also known as the “after-burn effect”, which allows your body to continue to burn calories well after your workout is over. Pretty awesome right? And that is why I want YOU to try it out to get your heart rate up...to burn those calories...and get your sweat ON!

With that being said, it is time to suck it up buttercup and jump on the treadmill and just do it! I used to dread the treadmill, but it really is honestly not that bad. You just have to put your “Positive Patty Pants” on and break up the monotony of walking or running on it and have some fun. Keep an open mind...Try new things...And try adding these “specific HIIT workouts you can do on the treadmill”.

Squat Jumps

After you try some of those treadmill workouts and you are still wanting something a little bit more challenging, you start adding in some circuit training. It is so important that we do not neglect strength training. Cardio and Yoga workouts are great, but having strong muscles are key to our daily activities, posture, and for helping us succeed in whatever training goals we are looking to achieve.

*Side Note* - Living a healthy and active lifestyle is a lot of work! It takes time to find out what works best for your body, age, goals, and needs. My advice to you is to stay open-minded. Try new things. Listen to YOUR body. Do not compare yourselves to others...just DO YOU!

And now back to our regularly scheduled post...Try adding these two bodyweight circuits into your next treadmill workout.

15 Minutes on the TREADMILL

  • Perform 3 rounds of the below circuit. Rest 45 seconds between each round.

  • 15x Squat Jumps + 30x Reverse Lunges (alternating)

  • Hop back on the hamster wheel!

15 Minutes on the TREADMILL

  • Perform 3 rounds of the below circuit. Rest 45 seconds between each round.

  • 30x mountain climbers - to right side plank with 15 hip raises - to 15x push-ups

  • 30x mountain climbers- to left side plank with 15 hip raises - to 15x push-ups;

  • REST you are DONE!!!

Here are a few TIPS:

  • When you are on the treadmill add in some variety - hills, sprints, or side shuffle. It is really easy for the body to plateau and your body will easily get used to the same old thing, so spice it up and challenge yourself.

  • If the body weight circuits aren’t challenging enough, grab some dumbbells or add more repetitions.

  • Think outside the box...If you have more time, add in more time on the treadmill

  • Remember to stay hydrated...Listen to your body...And TRY to have fun with it!

Feel free to reach out to me if you have any questions or concerns. I love hearing from you!

Good Luck!

Friday Feelings...

Happy Friday Friends! Are you ready for the weekend? Are you ready to disconnect? Well before you do that, grab a cup of coffee or tea and let's chat. It seems my schedule these days isn't allowing me to post as much as I want, but you know what...it is okay. It is about quality and not quantity. It is about writing when it feels right. It is about writing what inspires you and what you are passionate about. I do not want this space to feel forced. It is a space to be real. What you see is what you get...So let's chat...XOXO

Time is FLYING...Literally, no matter how early I wake up, the days in Charleston just disappear. Sometimes I want it to slow down, especially on the weekends, when I am finally making time to disconnect (it feels amazing). I love it here. I am glowing. I am working my butt off. I am being social and getting out and exploring. It feels right. It has been over a month and my feelings still have not changed, which feels good. I can be so superstitious, so I am hoping I am not jinxing myself...DOH!

Be YOU... there is truly nothing more beautiful than a woman who is HERSELF! She is comfortable in her own skin...in her own voice...in everything that she does. When you do YOU, you glow inside and out and the energy is contagious. It makes me happy to see so many bloggers, friends, and STRONG women speaking up these days and inspiring others to throw the stupid dieting rules out the window and just DO YOU! Do what makes YOU happy...Do workouts that make YOU feel strong and beautiful...Do eat foods that YOU love and not what society is telling you to eat. Love the hell out of yourself and live YOUR life!

My favorite read this week showcased just that.  Root for Food's most recent post about her journey was so INSPIRING, beautiful, encouraging, and honest! I think it is safe to say that she is a mermaid goddess! 

Root for Food

Back on the MAT...I have found my yoga home at Charleston Power Yoga and I am grateful for this space and grateful to be back on the mat. Yoga is my therapy. It is my time to work on my breath, my balance, my strength, and most importantly ME. The studio is a mile away from my apartments. It is a small space. It gets hot as hell in there, which I LOVE! And the teachers are badass, beautiful woman. I hope to introduce y'all to them soon. I am back into my yoga groove and my hips and hamstrings could not be happier! 

Charleston Power Yoga

Recent EATS...It is already really hot down here, so I have been eating a lot of protein packed smoothies and breakfast bowls and for lunches and dinners lots of salads, tuna fish, tempeh, and STEAK. What that craving comes in strong, I feed my belly a steak! The BEST! 

Protein Packed Breakfast Bowls
Protein Packed Breakfast Bowls
Steak Dinner

Girl CRUSH...Need some inspiration, well I have got you covered. I FINALLY met Kindal in person when I moved here and well let me just say, she is one STRONG woman both inside and out. Every time I meet up with her for a workout, run, or food, I am blown away by her beauty, strength, and work ethic. Girl crush ALERT! She is probably one of the only women who I know who can kick my ass. I get nervous driving to her gym to workout. She puts me to shame! So not only is she a girl crush but she is inspiring me to train harder. I cannot wait to start doing more of her workouts with her. BRING IT ON! 

NuttZo NEWS...To ALL my friends who LOVE NuttZo just as much as I do...I have HUGE news! You #NuttZoFANATICS can now buy your #NuttZo2GO packets on AMAZON! This is HUGE and we are so excited to be partnering up with Amazon to help all of you make your shopping for #NuttZo easier! Stay tuned for sales and when all of our products will be available. In the meantime, go SHOP our #7nutsandseedbutter NOW for all your summer adventures!!!

NuttZo in the NEWS

Tell me something AWESOME that you are feeling this week!!! Only positive energy today! XOXO