Summer

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?

OH WHERE HAVE I BEEN

I have missed this space. I have missed writing and letting my feelings and thoughts flow onto the page. I cannot tell you how many times I have opened up this document and started to write a few sentences and then BOOM I am pulled in a different direction. It has been a long time AGAIN since I have taken the time to write here and just chit chat away. Work, life, and relationships take a priority these days and this space is last on the list. I want that to change...and it starts NOW!

What's Next?

You would think that working from home I would have so much extra time to do all the things and that is exactly the exact opposite. But I am tired of making excuses, so I am holding myself accountable to commit to this space, because there is something inspiring, powerful, and releasing for me, when I write it down. It opens up more space for me emotionally, because sometimes I am just better at putting my thoughts into words. Let’s just get started and start the conversation…

I’m A Sucker For Quotes - I LOVE LOVE LOVE a good quote. I use them all the time for my Instagram posts, share them in my Instagram stories, I have quote books all over my desk. When I read a good quote and it resonates with me, I soak in all the goodness and let it sit and use it where I see fit.

Simple and straight to the point, this one spoke to me. At 40 years old, I can fully admit that I am still learning, growing, and changing. It can be scary AF, but embracing the changes physically, emotionally, and professionally is empowering. I can be VERY stubborn when it comes to change, but this year and new decade has already taught me so much already and I am just going with the flow, instead of fighting it.

My relationships and my career are bursting at the seams with positive energy and I believe this has happened because of my willingness to change, to ask for help, to communicate better, and most importantly to believe in my TRUTH and my GOALS.

What's Next?

Giving Myself A Break - I am tired…I have been working my ASS OFF this Summer. It has been intense and it just is not slowing down. I am grateful for this workload and my clients, but goodness gracious the crazy world of social media just never ever STOPS. Between work, my own personal training, figuring out what the heck is going to happen with this brand and space, and travel, it has been just non-stop. We leave tomorrow for a getaway up to Wisconsin to see Shannon’s family and friends and I desperately need to give myself a break. I need to step away from the computer, the phone, and just REST. I am ready to be on the water without my phone and not to worry about posting. My brain and body need a break and I am going to gratefully give it just that.

I sometimes feel that in this space I repeat myself a lot and I probably do, because well sometimes we need to repeat ourselves to remind ourselves that we need to make changes to live better. RIGHT?! Oh hey there is that word CHANGE again…I will be the first to admit that some things I am willing to change and then others I have a hard time making a change…Work is one of them. But baby steps…I will eventually get there.

What's Next?

Upcoming Blog Posts - Lately, I have had all these topics that I have wanted to discuss here and maybe that time away was necessary, so that they come naturally, when I am ready to write. There is nothing worse than trying to force something. The time away has allowed my ideas to come forward, so over the next few months or weeks we can chat about: 

  • How to get your gut and body back after a FUN Summer weekend! My good friend Lauren, who is a Holistic Nutritionist, published author, and recipe developer, will be doing a guest post to share her tricks of the trade. 

  • What is it like working from home?

  • Workouts - Because it has been WAY TOO LONG and it’s time to have some fun with these again!

  • What Keeps Me In My Power? What Takes Me Out of My Power? While listening to Sarah’spodcast at the gym, this was a topic that definitely spoke to me and I thought it would be a fun, educational, inspiring, and get to know me kind of post!

And FOOD Of Course - I love eating and talking about food, but I am no foodie stylist or recipe creator. My meals are easy, simple, and what works for me and my lifestyle. Do y’all have any interest in seeing what I eat? What kind of food posts do you want more of? Tell me in the comments, as I would love to hear from you.

What's Next?

And that is it my friends! I am out of here…It is time to disconnect. It is time to enjoy the time away. It is time to rest. See y’all sooner than you think…Enjoy the Summer weekend! xoxo

DISCONNECTING WAS HARDER THAN I THOUGHT

OH HEYYYYY!!! I disappeared for a little bit, because well LIFE has been happening. Work has been insanely busy...We’ve been doing a lot of house stuff...I finally left the state of South Carolina...And my Mom actually came into town for a quick weekend. Plus it is SUMMER, so we should be busy and be outside and soaking up that sunshine and going on adventures. And honestly, blogging, just hasn’t been a top priority for me lately. If I am not feeling inspired or have anything to write in this space, I just don’t do it. No need for bull shit or to force something that isn’t REAL. I definitely get frustrated, when I don’t stick to my blogging schedule and I promise to write about ALL these topics, but then LIFE HAPPENS and I just can’t do it. There are other things that have to come first.

I don’t know why I have to explain myself, but I do, because I appreciate all of YOU who support me and read my posts, whenever the hell I am able to post. So now that I am done blabbing and I have had my “Thinking Out Loud” moment, why don’t we keep chatting...Okay? Great...Let’s do this…

A couple of weeks ago, we went to Wisconsin for a 4-day trip and we are heading back again on Friday. I had not been on a plane or a vacation in MONTHS. I was so so so READY for this. I felt like I was living Groundhog Day here in Charleston. It was the same thing every single flipping day. I was stuck in my routine. I was antsy. I was burnt out with work and training. It was time to escape. This was also the first trip that I was going on where I was going to have limited phone and Internet service...My first reaction was WTF...My second reaction was HALLELUJAH!!!

WISCONSIN LAKE LIFE

The weekend was AMAZING! We went to lots of parties. We ate all the food. We drank all the booze. We just lived in the moment and it was relaxing, refreshing, fun, and yes I was pretty exhausted by the end. I only posted a few times to Instagram stories and then by the last two days, I just stopped. I was able to text here and there, but mainly went off the grid. And the only time I opened my laptop was early Monday morning when we were leaving Wisconsin. I also “thought” I was going to take a full 4 days off from working out, but I didn’t. I did two 6 mile runs and one long walk. Why didn’t I take a break? I don’t know...I love to move my body...I am a better person when I sweat...And when I travel, I like to explore. Plus, the weather was amazing and when you are able to run on country roads surrounded by corn fields, with no music and no distractions...it was therapeutic. And after eating and drinking the food and booze, it felt good to sweat it out.

WISONCSIN LAKE LIFE

But let’s talk about DISCONNECTING for a hot minute...It was a lot harder than I thought! I love what I do and I do work 7 days a week. When I am home, on the weekends, I don’t work a full day, but I will typically work 2 - 3 hours total in the mornings and evenings, or whenever I get the urge to create and schedule posts. I like to be organized and have a clean inbox and schedule things, because, in the social media world, organization is KEY. At first, when I had no service I rejoiced...but by the end of the trip when I opened all my emails...FULL PANIC. The week after we got back I was playing catch up the whole entire week. I didn’t like that feeling.

As I prepare for another weekend away, I have already tried coming up with a plan of attack, so I don’t feel like I am drowning when I come back home on Tuesday. The goal is to go off the grid on Friday and Saturday and then reconnect on Sunday and Monday. I can spend hopefully at least two hours here and there to respond to emails; place orders; and take care of any fire drills. We’ll see if this actually happens, but for now, I have a plan. I know I sound like a control freak, but this is my business. 

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Do I wish I could fully go off the grid? HELL YEAH! But it just isn't in my nature...I like to work...I love my clients...My clients help me pay the bills. Since I control my schedule, I know that I have to set limits on how much I work, because just like everything else in life, it will lead to burn out and affect your life and lifestyle and relationships. I am also learning to let go of my control tendencies...Now that is definitely a work in progress...LOL!

Am I looking forward to going off the grid again? HELL YEAH! These quick weekend summer giveaways are so good for me, my body, my mind, and most importantly my relationship with Shannon. We both work so hard day in and day out and disconnecting is the best way for me to be present with him and us with each other. It is sad that our lives revolve around our phones and social media, but it is what is. Social Media is a business and it is my livelihood, so I just have to learn what works best for me, my life, my relationships, so that I can strive in BOTH. I am constantly learning, growing, and living and grateful for every moment of it. 

See y'all next week! 

Are you able to disconnect on a regular basis?

What's your longest "off the grid" moment?

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?

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!!!