Healthy Living

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?

CURRENTLY LOVING

HEY!!! Happy Hump Day Y'All!! I have got lots to share on this today, so why don't we just jump right into it. No need to dilly dally, because there's just too much good stuff to talk about. Today I am sharing things that I am currently loving this month, so check it out and then let me know what you are currently crushing on...ENJOY!

METHODRIDE - Let's ride!!! Finding a clean, fun, and affordable cycling studio that is only a couple of minutes away from home...WINNING! My relationship with spinning is EH...I love and hate it, but it's a quick and effective workout that gets the job done. I have been cycling at MethodRide for a little over a month now and I love it! Shannon has been coming with me as well and even signed up for a YEAR! Typically I try to take 3-4 classes a week. Each class is 45 minutes and includes killer music, a healthy mix of sprints and hills, and even some strength training, which I LOVE! 

MethodRide

What I also LOVE about this studio:

  • It is so CLEAN!
  • The teachers and the staff are friendly, fun, and professional. It just feels right, when you walk through the door!
  • They sell some fabulous apparel...More details to come about this!
  • Cold towels and high-fives after class...it's the little things that make me happy!

If you live in Charleston or Mount Pleasant, I have a DEAL for you! Join me for a ride and let's have some FUN!

Here is what you can do:

  • Text the studio with your name and email and you can get a FREE class!!

  • Use this PROMO code KATIEBOGO -  You'll get one month for $89.00 and a whole other month for FREE. Two for the price of one!

MethodRide

POWER FUEL NUTTZO COSTCO SIZED - I am plowing through this jar like a champ! YES, NuttZo is being sold at certain Costco locations and this is AWESOME! They aren't here yet in South Carolina, but there is a brand spanking NEW Costco that is opening up a couple of miles from my condo and you better believe that I'm going to put in a recommendation that NuttZo makes an appearance down here in the Lowcountry! Costco is REALLY good at listening to their customers, so if you reach out to them to add NuttZo, there is a pretty good chance it could happen. $14.99 for Organic Crunchy Power Fuel NuttZo is a DEAL...So hurry up and STOCK UP!

Power Fuel NuttZo

RAW ELEMENTS SUNSCREEN - I 100% admit that I am a sun worshipper. I love my Vitamin D. I love to be outside by the pool, by the ocean, and to just be in the outdoors and soak up that salty air. As you know, I love the heat and humidity. I love to come back from a run dripping in sweat. Is it hard running in this heat, heck yeah, but I love a good challenge and since we don't have hills here, so I kind of consider that my hills...Does that count? LOL! 

I also have been on the hunt for a sunscreen that is natural, that works, and that doesn't make me break out. I was first introduced to Raw Elements Sunscreen when I was having lunch with my good friend Brittani. I have been using the Face + Body Sunscreen and the Herbal Rescue Lip Balm for over 2 weeks. My thoughts: 

  • The sunscreen WORKS! It is heavy duty and takes some time to rub in, but it has no chemical smells. It is sweat proof. And a little bit goes a long way. It is packed with biologically active antioxidants, vitamins, minerals, and extracts, it continues protecting your skin long after environmental exposure.
  • The lip balm is the BOMB! It is so good and I only need to use it a couple of times a day. It goes on smoothly. It smells good. It is made with 100% certified organic ingredients. 
Raw Elements Sunscreen

After years of using harsh chemical sunscreens to meet the protection demands of an ocean lifeguard, founder Brian Guadagno set out to create a natural alternative that actually worked. He transformed his kitchen into a lab, researching and formulating until Raw Elements was born.  His mission has always been to create products whose ingredients and performance can be trusted, allowing you to get out into the world and find your nature.

SUMMER READING - I have been in the worst and longest reading rut! I used to read every single night for 30 minutes to an hour and now I can hardly even get through a page, let alone open my book when I crawl into bed. I am blaming it on technology and how I am constantly swiping...Right?!?! I would constantly go to the library and pick up books...Try to start them...Read 10 pages and then return it...SIGH!

BUT...Thank goodness for friends who LOVE to read and have a plethora of book recommendations! My little sister is so good for this. With that being said, I FINALLY stumbled upon the perfect summer read. And it is a series, so there are two more reads that I can jump right into and not have to worry about what to read next. It’s always the little things that make me happy!

Crazy Rich Asians

I just started this book last week and it is the perfect summer read. It is a page-turner...Great to read by the pool and at night...It is easy, relaxing, and FUN. And at the end of a long day, this is exactly the kind of book I want to read. Reading helps me put my phone away...slow my mind down...relax...and get lost into something that has nothing to do with the social media world.

QUICK EFFECTIVE CIRCUITS - This month my workouts have involved a lot of spin classes at MethodRide...Cardio on the StepMill...Early morning runs...and quick and effective workout circuits. When it comes to my workouts, I always listen to what my body is wanting. Some weeks it is a lot of cardio and other times I want to lift all the heavy things. I just do what works best for me. Here's a fun little one to tackle this week...It's simple, effective, and a full body workout. 

Get It Done Workout

That's it FRIENDS! Have a beautiful day!

What are you currently loving this month?

MY 5 FAVORITE HEART OPENING YOGA POSES

Heart opening yoga poses are one of my favorite ways to challenge myself...to let shit go...to open myself physically, mentally, and emotionally to the pose, but also to whatever life is currently throwing at me. These experiences are another one of the MANY reasons why I love to practice. This practice is not just about being present on the mat, but also present in LIFE.

Have you noticed how heart opening poses are hard? How they change the way we breathe? How they force us out of our comfort zone? How they even make us agitated and discouraged? Raise your hand if you have experienced these frustrating moments...ME!

*My “oh crap I hate this pose” moment: When I raise myself up into wheel and I let out a grunt, the practice is kicking my butt and so is life. It feels like there is an elephant on my chest and everything feels heavy and the move well just flat out sucks. The first thing that comes to mind when I get up into wheel is I immediately want to come down. I want to throw in the towel and just be done.

But have you also noticed, that when you allow yourself to LET GO...to breathe...to open yourself to the unknown...to be a little fearless...to take a chance...the heart opening pose allows you to fully OPEN and it all feels effortless.

*My “YES!!! FREAKING GO FOR IT pose” moment: Landing in Half Moon pose and feeling grounded, strong, open, and happy is yoga bliss. When I feel these things and all that other mushy gushy stuff, this pose is effortless and yes, just makes me SMILE.

Yes these heart opening poses also require practice, strength, and balance, but they also offer much more than that and I hope you will be able to feel mental and emotional benefits someday soon. In the meantime, here are my 5 favorite heart opening poses. Each one presents its own challenge to me in my practice. What I truly love about these poses is that there is ALWAYS room to grow in both the physical practice, but yes also the mental and emotional. So let it go...Open your heart...Open your mind...Breathe...

CAMEL POSE

CAMEL POSE
WHEEL POSE
HIGH LUNGE - CRESCENT VARIATION
WILD THING
UPDWARD FACING DOG

What is your favorite heart opening yoga pose?

Do heart-opening yoga poses challenge you?