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?






HERE WE GO...

AHHHH...Friends! Do you know how many times in the past month I have opened up a blank Google document ready to write and share with y’all, but writer’s block and time just have not allowed me. It is hard to stare at this white page and to only write a few sentences and then just hit a wall. It is frustrating, because throughout the day all of these ideas come to my head and I am jazzed up and ready to ROCK and then I sit and then...NOTHING! And also work too...Managing 5 brands is a lot, but I want to make time for this space...badly, without forcing it, and keeping myself happy and YOU happy.

BUT...I think I have found a way to hold myself accountable. I want to be back in this space. I want to write...to share...to inspire...to have fun here again. In the beginning of the week, I posted on social media that I wanted to hear from YOU and what you want. There is going to be more personal “stuff”...workouts...and, of course, food tips and recipes. YES it is time to just DO IT and make the time to connect with you and to get back into the routine of writing.

This space is important to me. It is a place that allows me to just let it ALL OUT and I have missed that. I am going to ease into writing again and start with the things that come naturally to me…FITNESS.

HERE WE GO...

The personal “stuff”, well that takes a little bit more time and emotion. I KNOW that I still need to write about the Shannon and Katie story and I PROMISE that will be coming soon too. Here’s the deal with the personal stuff. For so long I was afraid to open up...To talk about my successes, my failures, my relationships, my personal SHIT. But things have changed in 2019, especially after my retreat to Tulum a few weeks ago. In a nutshell, I decided to do this retreat, because I had things that I needed to LET GO of personally. I needed to remove that toxicity from my life. I needed to stop worrying about things and just do ME. I worked hard on me. I surrendered to it. I leaned on the women who were with me. It was powerful. It was intense. It was exhausting. It was also freeing. So YEAH, I am stronger. I am ready to just do ME and not worry about what others think or say. It is not about the followers, the likes, it is about REAL connections. It is about surrounding yourself with people who LOVE, SUPPORT, LIFT YOU UP, and always have your back. But it’s just as important that I LOVE, SUPPORT, and LIFT MYSELF UP as well too.

HERE WE GO...

See...I told you the personal “stuff” is real and intense and then I start to go onto a major tangent. I actually have a blog post that I am working on called “SHOWING UP FOR YOURSELF” and trust me, it’s going to be a good one, but for now, let’s focus on some fitness. Creating workouts, motivating YOU, and talking about fitness, comes very naturally to me.

I workout like a NUT job, but as I always say, I am a better person when I sweat. I love to sweat. I love to push my body. I love the way the movement makes me feel. And HELL YEAH I like the way it makes my body looks. Training hard and eating well is not easy and takes a lot of work, but I 100% believe it is totally worth it. And remember...I do indulge...I do take some rest days...and I enjoy LIFE! With that being said...

Who wants more workouts?

Do you want more quick workouts like this?
I think I will start sharing more moves that I love on my IG stories. If you don’t follow me on Instagram, well you are just missing out on ALL the fun. Click HERE to join the party!

Before I keep chit chatting away…Here is the WORKOUT…Look it over…Let me know if you have any questions.

15 Minute "GET IT DONE" Workout

I love these kind of workouts. They are versatile...challenging...and can be done everywhere. Everyone has different schedules, body types, injuries, needs, and goals, so do what works for YOU. A few ways to spice up this workout if you have extra time:

  • Run for 15 minutes…Do the workout…Run for another 15 minutes;

  • Use dumbbells if you really want to increase your strength, core, and balance;

  • Grab your friends and make it a challenge to see who can do the most rounds in 15 minutes!

Where am I currently training? What do my workouts consist of?

  • The WORKS - I am here a lot. I try to go at least 3 - 4 times a week. My body is craving the heated room, the sweat, the killer workouts, and the community.

  • MethodRide - Spinning is great way I need to flush it out and to get in a good cardio session. I love to cycle, but the roads are not safe here in Charleston, so I am glad that I have a spin studio that is less than 2 miles from my condo.

  • Pivotal Fitness - When I need the StepMill and weights it is where I go to do the above workout or use the machines, when I get the urge to lift heavy things.

  • Sullivan’s Island - Whenever the sun is out and it is warm, you can find me and Lucy at the beach walking. If it isn’t nice, I still take her daily for a 30-minute afternoon walk around the neighborhood.

I am itching to get outside and RUN, but the weather has been grey, dreary, and cold. And I have become a full on pansy when it comes to the cold, so if I can’t run in shorts, I won’t be out there. Until that sun comes out and the days start to warm up, you will find me on my yoga mat, spinning, doing strength workouts like the one above, or walking Lucy.

So tell me…

What do your workouts currently look like?

What are the chances of you trying this “GET IT DONE” workout?

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?

GIVE YOURSELF PERMISSION

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

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

GIVE YOURSELF PERMISSION

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

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

Give yourself permission to…

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

GIVE YOURSELF PERMISSION

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

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

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

GIVE YOURSELF PERMISSION

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

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

Mini-Goals for me include:

  • Treating myself to a mani/pedi

  • Buying a small gift for the condo

  • FLOWERS...always flowers!

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

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

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

GIVE YOURSELF PERMISSION

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

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

BE KIND TO YOURSELF

Raise your hand if December is kicking you ass?!?!?! It has been one hell of a month and I am SO READY for Christmas. I am READY to disconnect. I am READY to be present with family and friends. I am READY to live in the moment and just BREATHE, EAT, DRINK, and, of course, BE MERRY! It is kind of funny and kind of annoying how we go into the holidays with all the right intentions, but somehow life happens and it still exhausts us and leaves us feeling run down. When you are an entrepreneur and you are dating an entrepreneur, this time of year is just flat out NUTS.

BE KIND TO YOURSELF

Shannon and I have been working like crazy and we are both at that point where time away from Charleston is happening at exactly the right time. We both have been plowing through and just getting it done, because that is what we do. But eventually it catches up with you, so it’s time to slow it down...to reconnect...to nourish.

I had no intentions of writing a blog post this week, but when I received an email from a good friend yesterday and could sense her stress and emotions, I had the inspiration to write about how we need to be kind to ourselves during this time of year. This is a reminder to myself and to all of you, that YES it is totally normal to be all out of sorts during this time of year, but let’s try to reel it in and practice some self-care and remember to SLOW DOWN. So how do we do it? How do I do it?

DISCONNECT - Thankfully I have been practicing this more and more and will continue practicing it through the New Year! Disconnecting to me is like taking days off from working out. I don’t necessarily like to do it, but it’s a must for my physical and mental well-being. After taking a few days off, I come back stronger, more focused, and inspired to dive into my projects with clarity.

BE KIND TO YOURSELF

But the most important reason for disconnecting not only during this time of year, but on a regular basis is to BE PRESENT! It’s hard to enjoy life if you are constantly scrolling. Make it a goal between now and Christmas to put the phone away and not check your accounts for two days. GASP...I dare you!

SWEAT IT OUT - Obviously you knew that this would be in the list! Sweating makes me happy and it makes me feel good, so if this helps you get through the ups and downs of the holiday season, just do it. I’m looking to tackle some long runs while away. No weights, gyms, or studios. I just want to soak up the sunshine and sweat in the beautiful outdoors.

BE KIND TO YOURSELF

If you are going to be dealing with bitter cold temperatures, why not tackle this oldie, but goodie “At-Home Workout”? No equipment required and it gets the job done, so you can do on your merry way and go to that holiday party feeling like the badass that you are...BOOM!

NOURISH YOUR BELLY and YOUR SOUL - Enjoy yourself...Enjoy the parties...Enjoy the food...You don’t have to do it all. I am going to repeat that...YOU DON’T HAVE TO DO IT ALL!  Do what serves you and what is going to bring you happiness at the end of the day. When you feel like you are being pulled from all ends this time of year, take some time to be selfish and take care of YOU!

For me, this could be as simple as a mani/pedi...Or making a loaded plate of nachos with all the goods...Taking Lucy to the beach and leaving my phone in the car...Catching up on all my reality shows and just letting the couch soak me up...Planning a date night with Shannon at one of our favorite restaurants (I’m going to do this as soon as this post goes live).

Whatever makes YOU happy, just do it! You deserve to love yourself as much as you love others!

LEAN ON THE ONES YOU LOVE - This is a MUST in my opinion...That’s what loved ones and friends are for. They are in your life for a reason. They get you. They get your weirdness. They support you through the pretty and not so pretty times. They are your TRIBE!

Don’t hold all that shit in. In the past, I used to hold it all in, but now I am an open book. This has come from working on myself, which I am still doing by the way, because shit, I have my own issues, but I couldn’t do it without my Life Coach, my friends, and, of course, Shannon.

I am grateful for my tribe. It keeps growing and they keep inspiring me and helping me and just being there for me whenever I need them. People have come into my life for a reason and each one of my friends near and far are there to help me in certain aspects of my life. I find this unbelievably cool and comforting.

And because I cannot help myself, I have to brag about Shannon, because he is my rock. He sees it ALL. He has seen me at my worst and my best moments. He stands by me. He supports me. He makes me feel safe. He keeps it REAL. We are by no means a “perfect couple” and that is okay. I am just happy that I can lean on him physically and emotionally and know that he has got my back and I will always have his. And I promise in 2019, to share more about US, and who this Wisconsin man is.

BE KIND TO YOURSELF

Merry Christmas you AMAZING humans! So grateful for YOU and this space where I can write, inspire, and just BE! xoxo