Healthy Living

5 SIMPLE WAYS TO BOUNCE BACK AFTER AN INDULGENT WEEKEND

OH WISCONSIN! You always seem to do a number on me…I LOVE to come and visit you and have all the FUN, but gosh darn, I never really leave that normal. YES, I leave with a big ass smile, a nice tan, but my gut, well that is a WHOLE different story! Cheese curds, lots of fried food, pizza, beer…definitely not used to it and at 40 years old, it takes me a little bit longer to recover.

HEALTHY LIVING

How do I bounce back…A lot of sweating, but also nourishing. That is why I want to introduce y’all to my social media/pen pal friend Lauren, who is a Holistic Nutritionist, Published Author, and Recipe Developer. We have worked together in the social media world with the brands that we represent and then we connected on a personal level.

I love her approach to nutrition. Real Life. Real Food. No Bull Shit. We love to talk about gut health, nourishment, recipes, and just how we are working on living our best lives from the inside out. And she is definitely going to be making a regular appearance here, because I love her passion and knowledge. It is simple, straight to the point, and information that everyone can understand and follow. Okay, I am done blabbing…Take it away lady…

We’ve all been there. 

HEALTHY LIVING

For some it’s a vacation or travel that leaves us feeling bloated, puffy and “heavy.” 

For others, it’s an indulgent night out, or weekend(s). 

There are a lot of factors that can contribute to feeling “FLUFFY” and “BLAH”

For starters, the liver, our King of “detox” organ, is constantly working to process the everyday toxicity in our lives. So when we add to it’s workload, be it with alcohol, heated fats/oils, excess animal protein, processed foods, or all of the above, and couple it with less sleep, and lack of water… it’s a recipe for feeling BLAH!!! 

We are all different. EVERY body is different.

Some of our bodies are dealing with more stress on the regular, so it might not take a whole lot to throw you off your game… It might take a few more days to “get back” to normal than your BFF. 

But relax. 

It’s all going to be okay. 

HEALTHY LIVING

These 5 simple steps can help ANY body get their groove back quickly, and with very little effort. 

1. HEY WATER

Your intestines are a whopping 30 feet long. When you are not “going” #2 (and I mean like daily, and multiple times a day), and instead you are peeing out liquid, you are dehydrating waste in the body. 

Flying (elevation), drinking alcohol and coffee, exercise, sweating, the heat of summer, etc. can all cause us to lose liquid. 

When waste doesn’t leave in a timely manner, it can create a sticky situation backing you up, leaving you feeling bloated, and causing extra stress on the liver, and other vital organs. 

Drinking 16 ounces of room temperature water FIRST THING on an empty stomach in the morning can help to hydrate waste and get things moving. Do this DAILY. Before coffee. Before tea. Before green juice… Heck. Even before you brush your teeth…

Why room temperature?

Cold water constricts the intestines, so make sure it is warm, hot, or room temp. 

Ideally, you will want to drink ½ your body weight in ounces per day. Aiming for 32 ounces in the morning, prior to coffee, and other liquids is ideal. 

Easy. It’s water. 

2. Organic Green Tea.  

The body can release toxins and extra fluids through urination. Like coffee, tea containing caffeine can act as a diuretic, and cause more frequent urination (So it can help with fluid retention). Unlike coffee, however, which is not only more acidic in the body, but also irritating to the liver, green tea may also help to increase enzyme activity within the liver, protecting it, while also enhancing the body’s ability to naturally “detoxify” itself. One of the liver’s many responsibilities. 

Whether you are drinking tea OR coffee… PLEASE make sure it is organic. Both tea leaves and coffee beans are highly sprayed with pesticides. 

Pesticides = stress on the liver. 

Stress on the liver = sluggish metabolism, poor immune system, and likely poor mental health. 

3. A good probiotic.

I am sure you are catching on… there is a theme here and it’s called… Superior Digestion and Immune support. A high quality probiotic is essential for ideal digestion, and a clear mind. When your body is properly absorbing nutrients from your food and then getting RID of the waste… you’ve got an ideal situation. 

AKA: You are getting the ENERGY (nourishment)  your body needs from your meals (in the form of vitamins, minerals, etc) and then it is taking out the trash. Trash wears you down, steals your energy, and can leave you feeling bloated, imbalanced, anxious and depressed. 

Probiotics help to strengthen your digestion and immune system so that an indulgent weekend, or trip, doesn’t set you back. It’s kind of like the ideal insurance policy. You go into each new scenario already covered… so your comeback is quicker, instead of being wiped out and having to start start from ground zero each time. 

4. Magnesium in the evening.

Whether you are stressed about feeling bloated, or just stressed in general… Magnesium is an alkalizing mineral that is absolutely essential for a calm mind, body, and ideal digestion. When we are stressed, (just like when we are cold), we tighten and constrict our muscles. The same thing happens with our intestines. Imagine that your intestines are like a garden hose. 

Now, in your mind, pinch it closed. 

Ah. 

See. 

Stops up the water flow, eh? We want to keep the flow open. Taking magnesium in the evening:

  • Calms your mind.

  • Naturally reduces anxiety.

  • Can improve sleep quality (which is necessary for any recovery). 

  • Gently and naturally relaxes your intestines so waste can move on through. 

  • Helps you react to stressors more gracefully.

If you find that your naturally wound up, suffer from insomnia, anxiety, depression, poor digestion-- you are probably magnesium deficient. 

HEALTHY LIVING


5. Keep meals SIMPLE. I know we all read about the latest superfood of the month, and then start adding it to all the things… hemp seeds here, and avocado there, and we then pile it high on a breakfast burrito, and expect it to become magically more nutritious... but that’s not how it works. 

Especially, when we are feeling BLAH-- We need to keep it simple to give the body a moment to recover. 

My challenge to you is to add, or replace, part of your meal with a side of leafy greens, or lightly steamed/ sauteed veggies at EVERY meal. It could be… garlicky broccoli, steamed spinach, or grilled zucchini with that egg burrito… or sauteed brussel sprouts and roasted cauliflower instead of fries with that steak… or heck! It could be as simple as enjoying a leafy green salad with avocado, lemon juice and sea salt before you head out and grab a slice of something. 

HEALTHY LIVING

Start with these simple tips. Practice them daily. 

You’ll bounce back quicker every time.

How do you bounce back after an indulgent weekend?

Are you ready for Lauren to be a regular in this space?

LET'S CHAT...SHALL WE

Hello Friends! How is everyone? How is Summer treating y’all? Life has been busy, but good, and feeling grateful for everything that we have been able to do already this summer. Work Hard…Play Hard! I have been hustling and working incredibly hard and it just isn’t slowing down. Up before 6:00 AM and working until after 7:00 PM. It’s been NUTS, but in all honesty, I feel that I thrive on the intensity of work. I love a little bit of the chaos. I love what I do and all of this hard work is paying off. But SHEESH, I feel worked to the bone and Shannon has been working like crazy too. On a total side note, another one of the many things that I love about our relationship is that I am with someone who is an entrepreneur, works hard, and just gets it. We just do our thing day in and day out. As some of you know, when you work for yourself it is non-stop and if you do not get it done, no one else will. With that being said…

Grab some coffee, tea, or a glass of wine and let us just chat today about life and such…

LET'S CHAT SHALL WE

LIFE: It has been busy. There have been some ups and downs, just like everything else, but it has been fun. We just got back from a quick trip to Aruba with friends. It was AMAZING and it felt good to soak up the sun…drink all the drinks…eat all the food…and spend time with new and old friends. YES…I had to work and I worked out, but that’s me and it is what works for me. I was able to disconnect and I did cut back on my workouts and I did sleep in, so it was a successful trip. We will definitely be going back and I cannot wait. We have some other trips planned for the summer, so it is going to be a busy one, but it’s how we roll and I am so grateful that we can live this life we live!

LET'S CHAT...SHALL WE

WORK: It has been crazy busy and this work never ends…No matter what day of the week, you can find me scrolling, liking, commenting, sending emails, placing orders, writing, creating, connecting, and basically doing it all from my desk in my home or on some tropical island or in the air or on the road. I cannot remember the last time that I did spend some sort of time doing work, but that is OKAY and for me it works. Of course, I have moments of burn out…or doubt…stress…major frustrations…but such is life and work. Especially in this kookie world of social media it is always changing and you just have to breathe, keep trucking, and learning. I love the direction that my clients are going. As far as my own brand, it’s been hard to put a lot of time into this, as I can only do so much. For example, I love posting about food, fitness, and little pieces of my personal life. But I cannot stand doing my own Instagram stories. I do not like doing them. I do not have the time to do them and honestly, they are not serving me in my life at this time.

I have to do what pays the bills, what pays for my lifestyle, and what speaks to me. Making my clients shine is what is inspiring me and that is exactly what I am going to do.


FOOD:

SUPER simple and SUPER easy…Nothing fancy is happening in my kitchen! Let’s be real here, I really don’t like to cook, but I am so grateful to have friends who LOVE to cook and when I am with them, they feed me well. Rib-Eyes and homemade caesar salads and good wine…YES and PLEASE!!! Does anyone else love rib-eyes as much as I do? When my body craves red meat, it is game on and that meat does not stand a chance. And all the juicy fat…it definitely does not go to waste. I need the fat and the iron. SO DANG GOOD!

LET'S CHAT SHALL WE

When it comes to my meals and Shannon’s, we both eat very differently. At the end of the day, Shannon typically eats early and I eat late. I typically will eat dinner between 7:30 and 8:00 PM, depending on work and if I am still responding to emails. There is nothing to brag about my meals, but if you even care or want to know, they look a lot like this. I am tired. It is hot as heck outside and I just want simple and easy. I have been eating a lot of chicken salad and tuna salad sandwiches, lots of crunchy chips taco salad kind of ensembles, salads, burgers, and even bacon and eggs. I want it ready FAST. It is what my body is craving and I am feeding it what it wants. But the craving for tortilla chips lately, has been through the roof. My favorite ones are these that I get from Costco!

LET'S CHAT SHALL WE

WORKOUTS:

As of lately, I have been all over the place with my training. I am just doing what my body craves! The sweat factor though has been UNREAL! Sometimes I wonder where it comes from and how I can literally sweat that much on a daily basis. YES, the heat and humidity are a big factor, but if you could see what I look like after, you would understand. I LOVE it though and to me, it’s just my body getting all that crap out!

If you want to workout with me in Charleston make sure to join me at Method Ride as I have been spending A LOT of time at this studio. It also helps that it is less than 2 miles away from my home, so it is kind of a no brainer. I have been craving getting back on the mat again, so more yoga at The Works will be happening!

Since it is Summer and I know that a lot of people are traveling, including myself, I have got another sweaty workout for YOU! No equipment needed, just that beautiful body of yours, some music, and some water! it is ONLY 15 minutes, but it gets the job done. If you have more time to workout, take it up a notch and do more rounds…add some dumbbells…or even add some cardio in between each circuit.

GET IT DONE WORKOUT

What else can I share with you??? We have a few trips coming up that I am looking forward to. These quick getaway trips always help me get out of my routine and take some time to breathe, which as of lately, has not been happening much. It’s summer though and it is my favorite time of year and I am just happy, grateful, and ready to ENJOY it and make my business grow, thrive, and ROCK IT ALL!

So tell me…

What’s new with YOU!?!?!

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?






SAVE YOURSELF FROM YOURSELF - Chilly Cow

This post is a sponsored conversation written by me on behalf of Chilly Cow®. The opinions and text are all mine.

I will NEVER turn down the chance to write about dessert...Would YOU? I was thrilled when I recently discovered Chilly Cow® half pints and bars for their new campaign Save Yourself From Yourself. Guess which flavor I went for?!?!? The peanut butter one of course!!! There are plenty of delicious flavors to choose from...Brown Butter Salted Caramel, Chocolate Brownie Batter, and Mint Dark Chocolate Chip, BUT, as soon as I saw the Sweet Cream Peanut Butter...SOLD!

SAVE YOURSELF FROM YOURSELF

Before we dive into my full review of this product, let’s talk about my relationship with sweet treats. I LOVE sweets and I definitely treat myself to them, but not on a regular basis. Why? One: It is not a lifestyle choice that works for me. I have many friends who have something sweet every night. That works for them, which is great. Two: My body does not handle regular sweet treats well. It messes up my sleep pattern and can sometimes upset my stomach, so I am careful with how much I consume. Three: I truly do not crave sweets regularly, so I am not going to force something. There are many times after dinner that Shannon has ice cream or cookies, but I choose not to join in the sweet party, because I honestly just do not want it.

With ALL of that being said, when I do get those sweet cravings, I GO FOR IT! I listen to my body. I give it what wants, when it wants it. I no longer deny it of the foods that it craves, whatever they may be. Sometimes it is all the greens. Sometimes it is all the wine, cheese, and bread. And sometimes it is delicious dessert, because who can say NO to creamy goodness?!?!? Life is about balance. Life is about having fun. Life is about making mistakes and learning from them. In the end, when it comes to food, workouts, and life, do YOU. Do what makes YOU happy…RIGHT? So now that I am done preaching, let us talk about Chilly Cow lower calories Ice Cream!

Chilly Cow

What do you need to know about Chilly Cow?

  • These Half Pints are jam-packed with protein! The Sweet Cream Peanut Butter Half Pint has 13g;

  • 55% fewer calories than regular ice cream;

  • 60% less sugar than regular ice cream;

  • 70% less fat than regular ice cream;

  • It is made with ultra-filtered milk…What does that exactly mean anyway? I had no clue either, so I looked it up. Ultra-filtered is milk that is run through a very fine filter for the purpose of removing some sugar and water from the milk and concentrating the remaining protein.

  • Find it in your local Publix store between 2/2/19 and 2/15/19, and you can to save $2 on any variety of Chilly Cow product at your local Publix ! Hurry up and STOCK UP! Click HERE for savings?

  • They are DELICIOUS! Can we talk about the flavors again? Check them all out HERE and then tell me which one you will grab first!

How did I ENJOY my Chilly Cow?

Chilly Cow

With ALL the toppings of course! Don’t get me wrong, they are delicious without the toppings, but when it comes to treating myself to sweets, I like to GO BIG sometimes. More peanut butter on top? YES PLEASE! Homemade granola for some extra crunch? YES PLEASE! The beauty of dessert is that you can never really go wrong with any toppings. Since I do not have any candy in my condo, peanut butter and granola are a “better-for-you” option, but also a really delicious one. I am getting all my macros…WINNING!

Overall, I honestly, really enjoyed Chilly Cow! I approve of the ingredients, the flavor, and the message of their campaign - Save Yourself From Yourself! High-fives to a company that FINALLY has nailed it with a lighter-ice cream that actually tastes good.

Chilly Cow

What is YOUR favorite ice cream flavor?

What is YOUR favorite ice cream topping?

FALL INTO FITNESS AND ENJOY IT

The storm has passed and thankfully we were not hit! We were one of the few who decided to stay and I’m glad that we did, but OMG did I get stir crazy!!! I didn’t mind that I was able to do a ton of work, but it’s only Wednesday and I’m pooped. I did a lot of work, I worked out, and we took drives for whenever I needed a break. YES, I am a workaholic, but it kept me sane during the storm…You know what else helps me stay sane?!?!?! You know the answer…a good sweat session!

As we say goodbye to summer, it is time to welcome in a new season with open arms, a positive outlook, and motivating fitness tips to start or continue your fitness journey through Fall. This is the perfect time of year to change things up...try new things...and challenge yourself to be the best version of you inside and out. Whether you are a veteran fitness junkie or you are wanting to take that first step into becoming more active, this post is all about helping you fall into FALL inspired and ready to GO FOR IT!

Sign Up For A Race - Even though I love the heat and humidity, a lot of people don't, so Fall is the perfect time to sign up for a race and to start training in the cooler temperatures. Watching the sunrise and seeing the leaves change in the early morning hours is the perfect way to start your day. Getting outside each day is a healthy way to get that Vitamin D, move your body, disconnect, and start your morning on the right foot.

FALL INTO FITNESS AND ENJOY IT

There is a plethora of 5K's, 10K's, half-marathon, and marathon options for every level in every state. And for each kind of race, there are great training programs to help you get started. Each time I sign up for a half marathon, I like to print my training schedule and put it on my refrigerator so each day I can cross it off. Having a race to train for and look forward to, helps me stay motivated and disciplined. I believe having this kind of structure is good for anyone who wants to stay active through the Fall season.

Try A New Fitness Class - Everywhere you look there are new gyms, yoga, CrossFit, Orange Theory, and spin studios popping up and offering incredible deals to get you to join. So why not take advantage of it and TRY IT OUT! If you don't like it, who cares, you gave it a shot, now go try something else until you find something that works for YOU! And why not bring a friend or your partner to join in the fun too, that way you both can sweat it out together; have some fun; and keep each other accountable.

FALL INTO FITNESS AND ENJOY IT

Confession - I have a love/hate relationship with SPIN. I used to honestly dread it, but I wanted and needed to add some more variety to my workouts. I needed to shake things up, so when I found out that there was a new spin studio less than 2 miles away from my condo it was a no-brainer. Method Ride is AWESOME! The studio is spotless, the teachers are kick-ass, they have a decent amount of classes, they offer daycare, and they have a killer selection of apparel. Each class is 45 minutes and they do some weight training with 3-pound weights, which I LOVE! It is a hard, fun, and an intense workout that trains your entire body and leaves me feeling pretty badass. WINNING! I even got the significant other to join too...BOOM! If you live in Mount Pleasant...COME JOIN ME!!!

Tackle This At-Home Workout -

FALL INTO FITNESS AND ENJOY IT

If you are on a budget or not ready to do a workout in a gym, then here is a great workout that you can do anywhere. Do it while you watch the morning news...Take it to the park with some of your friends...Do it in your driveway. Not only can you do this anywhere, but you can also do it to fit your needs. Have more time? Keep going as long as you want. Want to challenge yourself? Add dumbbells to some of the moves. Watch the video to see how to do it and then tackle it and let me know how it goes.

What is something NEW you are trying out this Fall season?

What races have you signed up for?