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Travel Diaries: Atlanta Recap

One of my husband’s goals is to see all of the MLB stadiums in America. Being the great wife that I am, for his 30th birthday I gifted him tickets to see the Braves and Brewers play at SunTrust stadium in Atlanta. It didn’t hurt that now that we’re in the south, Atlanta is only a 4-hour drive and the closest stadium to our home city of Charlotte. Perfect for a weekend trip!

We kicked the weekend off by taking a half day on Friday to drive to our AirBnb in Atlanta. I chose a reasonably-priced one-bedroom apartment in midtown Atlanta with free parking and gym access. It was also conveniently located with lots of great places to walk to nearby! When we travel, we typically only use the AirBnb’s for showering and sleeping, so amenities aren’t that important to me, but the gym on site was great!

Once we dropped off our bags, we walked about a block away to get dinner at Papi’s Cuban Grill. I’d never had authentic Cuban food and this did not disappoint! Their skinny marg and Pollo Vaca Frita (pictured below) was exactly what I needed after that drive. Tequila, vegetables, and chicken: what more could I ask for?

After dinner, we decided to check out the Georgia Aquarium (it was a nice little break before we started drinking more, okay?). Once I knew we were going to Atlanta, this is one of the first “must-do” activities I put on the list. I’d never been to an aquarium before and this set the bar pretty high. The range of sea life was amazing! I particularly loved the jellyfish, penguins, and the area where you could walk through a glass hallway underneath/among a huge pool of different fish. I highly recommend making the trip if you’re in Atlanta. It’s a kid-friendly activity, but as adults, we definitely enjoyed it too. As an added bonus: all of the tourist attractions of Atlanta are located right next to each other, so if you plan on touring Coca-Cola or CNN (neither of which we did) or walking through Centennial Park (this we did do!) then you can knock them all out in a few hours without transportation.

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I asked around for advice on what we should do while in Atlanta, and multiple people suggested Ponce City Market, which is where we headed next! It’s super cool and full of different shops and restaurants. We got edible cookie dough from Batter Cookie Dough Counter and walked around. I enjoyed it, but if I did this trip over again, I would’ve saved Ponce City Market for a brunch trip. It’s nice because since there’s a food hall, you can get food and (alcoholic) drinks from multiple restaurants and consume it anywhere. So, if you’re with friends and you all want different things, no problem. Order from the restaurant of your choice and meet up in the middle to eat together! We also had a hard time figuring out how to get onto the rooftop, and by the time we figured it out, we were over it and skipped out. That’s one other thing I’d do if I go back to Atlanta: get on that rooftop!

By this point we were starting to wind down and walked to a brewery near our AirBnb called Torched Hop. They had great beers and we loved the vibe! I prefer breweries during the day and have a hard time drinking craft beer at night, but they had great cocktails so I was saved. My husband loved the beers though! We were really happy to find a good brewery because the craft beer scene is so big in Charlotte that we’re used to spending more time at breweries than bars these days.

That was our last stop of the night before heading back to our AirBnb to rest up for the long Saturday ahead!

Saturday kicked off at the gym in our AirBnb. My husband and I did a partner workout (in the caption here). We like to work for our beer, so a quick HIIT session did the trick!

Post-workout, we walked to brunch at Babs Midtown, where we had Blood Orange Mimosas with our breakfast food. I don’t remember what we got to eat, but I remember it being good, and I definitely remember those mimosas!

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Once we’d kicked off the day with drinks, we decided to embark on a drinking tour of Atlanta. First stop (at my husband’s request): an Irish bar called Meehan’s Public House. I usually love Irish bars, but it was a dark bar with only indoor seating and it was so beautiful outside I couldn’t stay too long. It would be a great spot to watch a game or spend some time in the rainy weather, though.

We headed out down the block to the Atlanta Braves bar in anticipation of the game later on! I didn’t have high expectations of a sports bar in the city, but my god, the service at this place blew me away! Our bartenders were extremely friendly and carried on interesting conversations with us while slinging amazing drinks. When we decided to leave, they handwrote a list of cool places for us to check out. It was so nice! If I go back to Atlanta, I will 100% go back to this bar for the service.

Based on the list given to us by these friendly bartenders, we headed to Little Five Points (not to be mistaken with Five Points–apparently if it’s not “Little” Five Points, you’ll have big problems!). This artsy neighborhood is full of vintage shops and dive bars and reminded us of our neighborhood in Charlotte, Plaza Midwood. We went to Little 5 Corner Tavern, a fun little dive bar. This is definitely an area I would explore more if I ever go back to Atlanta! It feels less touristy than the downtown area and I’m a sucker for neighborhoods with character, which Little Five Points had in abundance!

By this point in the day, we were ready for some lunch and headed to SweetWater Brewing at the recommendation of a friend. This was one of my favorite things we did in Atlanta. The brewery is a good size and has a lot of outdoor seating (perfect for day drinking in the beautiful Southern weather). The food and beer selection was also great! Apparently, they’re pretty new to serving food, but we were not disappointed. We each had a salad and beers (mine sours, Colin’s IPA’s). It’s not my favorite brewery of all-time (currently that’s Sierra Nevada in Asheville) but I’d put it in my top 10!

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Last but not least, we decided it was time to head to SunTrust Park for the Braves game. I had not been looking forward to it (my husband loves baseball enough for the both of us–I personally find it pretty boring) but it was the surprise of the trip. It ended up being my favorite thing we did! The park is brand new and beautiful. Working in marketing, I can fully appreciate the effort that went into creating the ultimate fan experience. It’s not just a baseball stadium: there are bars surrounding it and carnival games and a zipline within it. The food and drinks were super cheap (which I did NOT expect since Yankee Stadium was my only prior MLB experience). If you plan on visiting any MLB stadiums, move this one up on your list. And if you don’t, but you find yourself in Atlanta, I highly recommend catching a game here!

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After a long Saturday, we Ubered back to our AirBnb. We woke up Sunday and went to breakfast at Flying Biscuit (YUM – biscuits are the king of breakfast in the South and I judge people who don’t order them). They’re actually a franchise with locations in Charlotte but we had never been and it was highly rated so we checked it out. It was good and the service was quick, but my favorite thing about eating here was actually that the restaurant was located right near a big, beautiful park that we walked around as our breakfast digested. This also gave us time to wait for our last stop of the trip to open up: the College Football Hall of Fame.

Again, this was not something I was particularly interested in (sensing a theme here? not a big sports fan!). And again, I was surprised. Where I was expecting a traditional museum, this was instead a digitally personalized experience. Upon entering you get a “pass” that identifies you and your team of choice. The exhibits then change to display facts about your school. I wasn’t expecting to see much as a Syracuse University alum, but I ended up learning a lot about my school’s history with football. Colin, of course, had plenty to do as a Penn State fan. We also enjoyed the indoor playing field where I threw a pretty solid spiral directly into the target! Overall, it was a pretty good experience.

I enjoyed Atlanta, and while I mentioned there were things I’d do if I go back, it’s not someplace I’m dying to go back to (unlike Asheville, where I would go 100 more times). Have you been? I’d love to know what you think of the city and what you did while you were there!

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2018 Holiday Gift Guide for Fitness Lovers

It’s the most wonderful time of the year! I’m a sucker for the holidays (hence my December 16 wedding). I love the cheer, the decor, and showing the people in my life how much I love and appreciate them with gifts!

Now that December’s here, gifts are top of mind for me. Through my own search, I’ve highlighted my top suggestions for the fitness lovers in your life below!

  1. Fre skincare. Fre is the first line of skincare created specifically for skin that sweats. The ingredients are high-quality and smell amazing–I feel like I’m at a bougie spa when I’m using them. The products really help keep skin moisturized and feeling smooth. I’ve been using Fre for months now and am so pleased with how my skin looks and feels! And to top it all off, this company has amazing values. They plant an argan tree for every 123FRÉ set sold. Out of all the options they have, I would recommend the 123FRÉ set + Glow Me. The 123FRÉ set includes the core, daily-use products, and Glow Me is a tinted moisturizer that truly makes my skin glow while lightly masking any red spots on my skin. When I use Glow Me, I leave the house feeling confident without any makeup on. Check it out–code STODDS gets you a discount at checkout!
  2. HIIT at Home. Fitness is the gift that keeps on giving! This program is perfect for someone looking to get in shape without spending hours at the gym. It requires 30 minutes a day, 5 days/week, and NO EQUIPMENT. Help someone in your life get stronger, leaner, and more confident in 2019 with HIIT at Home!
  3. Work For Your Beer Shirt. How fun are these? If you know someone who loves burpees as much as they love beer, these shirts make a great gift. There’s also a “Work For Your Wine” shirt for the wine-os out there. I get stopped and complimented on these tanks every single time I wear them. Check them out, and code CHRISTINE15 gets you a discount at checkout!
  4. Apple Watch. I live and die by my Apple Watch. I actually tried to wear it on my wedding day until my friends pried it off me, and I haven’t gone a day without it besides that. I have super aggressive tan lines to it because it’s always on. I can’t say enough about how much I love it! Anyway, it’s on this list because fitness enthusiasts like to chase goals and quantify their efforts, and the Apple Watch delivers on both. You can see how many calories you burn in a variety of workouts, see accurate mileage for runs/bike rides/swims, and set workout-specific and daily calorie-specific goals for yourself. I also love that I can go for a run without my phone, and just use my watch and Air Pods to listen to music or podcasts. Which brings me to my next suggestion..
  5. Air Pods. I do admittedly LOVE apple products (I’m obsessed with my iPhone XS max, apple watch, air pods, etc) but Air Pods are my all-time favorite. They stay in really well, there’s no cord hitting me during my workouts (I hate the sound of that), and when you pull one out of your ear, it automatically pauses what you’re listening to. The sound quality is great. Anyone who works out by themselves NEEDS these.
  6. Speed Ladder. Speed ladders are inexpensive, easy to transport and add so much variety to your training. It’s great for anyone who likes to train like an athlete or wants to add something new to their home workouts. I use my speed ladder as a finisher at the end of most of my workouts. It’s challenging and fun.
  7. Jump Rope. Similar to speed ladders, jump ropes are also inexpensive, easy to transport, and allow you to add a challenge and variety to your workouts. My rope is from double under wonder – I liked customizing it and I like having a little bag to keep it in when I take it to and from the gym.

So, there you have it! What would you add to this list?

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3 Reasons I Love To Work For My Beer

One of my favorite things about this city is the overwhelmingly popular beer fitness scene and all of the balanced living enthusiasts that come with it. That’s why when I heard about Work For Your Beer – Charlotte’s hub for all things beer fitness – I knew I had to get involved.  There are few (if any) things that I love more than a nice adult beverage after a workout! So what exactly is Work For Your Beer?

Work For Your Beer is the place to go if you’re looking for beer fitness classes. This site serves as a guide for pub run clubs, brewery yoga classes, bootcamps that end with beer, and more (there are even dance classes — Twerk For Your Beer, anyone?). Outside of the super-helpful calendar that provides details for more than 100 beer fitness events/week, they also post interesting content. The blog shares beer releases and reviews, Charlotte-specific events, and topics that balanced living enthusiasts would relate to (read one of my personal favorites here). PS – if this sounds like your thing, sign up for the weekly brewsletter–you won’t be disappointed!

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Like this shirt? Enter code: christine15 at checkout on the Work For Your Beer site for a discount!

So, why am I so obsessed with being a Work For Your Beer brand ambassador? Find my top 3 reasons below:

  1. The workout variety. So many workouts, so little time (and money!). I love that the beer fitness scene allows you to vary your workouts, commitment-free, for a small price tag. Many of the pub runs are free (you just buy your own beer afterward), and classes are around $5 (which sometimes includes a beer!). So, you get to experience lots of different trainers and exercise styles for much cheaper than a membership or drop-in fee at most boutique studios! The variety of options is great for someone who likes all different kinds of fitness.
  2. The craft beers. Beer fitness is a great excuse to try different craft beers! In Charlotte, there’s no shortage of brewery options. Within walking distance of my apartment, I can go to Legion Brewing, Resident Culture, Catawba, Pilot, and more. It would be easy to fall into a rut of going to the breweries closest to me – but the fitness events offered at other breweries get me out there, trying new things! I’ve since figured out that my fave Charlotte beers are Birdsong Jalapeno Pale Ale and Wooden Robot Good Morning Vietnam.
  3. The community of people. Beer fitness events provide a great way to get out and be social on weeknights. I love being able to connect with people who I already know share two of my biggest loves! And meeting new people is so important to me, being new in town. To all my fellow beer-and-fitness-loving Queen City residents: message me to meet up at a class together!

I’d love to hear your favorite beers, breweries, and beer fitness events (Charlotte or not) in the comments!

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My Experience Attending the CFL1 Certificate Course

*Disclaimer: this blog post is a high-level overview of my personal experience. No details about the format and content of this course will be disclosed.*

Attending the CFL1 Certificate Course

At just about four years into my CrossFit journey: I finally bit the bullet and went for my CFL1. To those who don’t know what that means, it stands for CrossFit Level One, and it’s a certificate course that provides introductory education on the fundamental principles and movements of CrossFit.

So, why four years in did I decide to pursue it? It’s something I’d thought about more than once as I started to grow as a CrossFit athlete. For one, I loved the discipline and confidence I gained through CrossFit and wanted to share that experience with others.

Then, once I became an NASM personal trainer, I knew I would have to take CEU’s (i.e. continue my education) to keep my certification active. Since all my NASM studying occurred at home, on the internet/with a book, I wanted my next endeavor to be an in-person seminar, like this.

As I started to look into the certification further, I saw that the CFL1 course was being offered in Charlotte shortly after my move. Something that had deterred me previously was the cost: not only is the course itself $1000, but it’s typically offered in bigger cities (aka, not Syracuse) so I would’ve incurred travel expenses on top of it. (Sometimes it’s really hard to justify investing in yourself, but that’s a topic for another day.) With the course coming to my city, it would significantly reduce the cost, and I was out of excuses. It was time to dive in!

Here are my biggest takeaways from the weekend I spent at the CFL1 course:

  1. It’s humbling. I always refer to CrossFit as humbling because there’s so much going on that it’s impossible to be good at everything. But this course was another level of humbling. Four years in, I’ve made a ton of improvements. I’ve “won” a lot of workouts in the gym. I’ve gone to non-CrossFit gyms and been complimented by coaches, telling me that I move well and they can tell I’m an athlete. But in this course, I was surrounded by CrossFit experts, critiquing my movements and efficiency and challenging me on things I thought I knew so well. I received an overwhelming amount of critical feedback on the simplest movement, the move that most of CrossFit is built upon: the air squat. And it wasn’t just me: all 50 athletes in the room with their own levels of CrossFit experience received a wealth of critical feedback. Which brings me to the other reason this experience was so humbling: the caliber of the other athletes also participating in the course. In most social circles, if you do CrossFit, you are (among) the fittest of your friend group. People at work refer to you as the fit one. You stand out for your love and pursuit of fitness. Not in this room: you’re now the norm, one of many. In a way, it’s a super cool experience. Think of the last time you attended an event and not one person was overweight. I know it’s not the case at most sporting events, concerts, fairs or festivals. In a room of other CrossFitters, your “edge” is gone!
  2. I’m better for it. This was one of those experiences that was pretty far outside of my comfort zone. I knew that by attending, I would be opening myself up to criticism and to different ways of thinking, which is a position I don’t often put myself in. I know that putting myself out there like that and opening myself up to that experience has already made me better as a person and as a coach. It reminded me that I can’t be afraid of revealing that I’m not perfect, and that the only way to improve is to do things like this!
  3. I learned a lot about coaching fitness that I didn’t already know. Being in person with lots of other coaches and athletes exposed me to so many different ways to coach someone. I learned helpful new verbal cues and I also learned a ton about tactical cues. I’ve never used tactical cues when coaching, and I’ve very rarely been coached with tactical cues, but we used them a ton this weekend. I realized just how much more effective they are for me to learn. In the middle of a workout, my brain shuts off and goes into “just get it done” mode, so when someone tells me verbally to change something I’m doing, I don’t always have the awareness to correct. My brain isn’t always aware of where my body is in space. Based on what I saw this weekend, I think a lot of people have a similar experience when they’re pushing hard in a workout, so I’m excited to have a better way to help people moving forward!

So where am I going from here? I hope to use this experience to improve as a coach and as an athlete. I plan to take what I’ve learned about myself (just how much my weight ends up in my toes/midfoot when I move) to improve my own form and grow as an athlete. And I plan to use the techniques, methodology, and cueing I learned this weekend to coach others into their fittest selves. Who’s with me?!

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My Podcasting Debut: Listen to My First Interview

I love listening to podcasts. On my commute, on my lunchtime walk, as I’m getting ready in the morning.. virtually any time that I can, I’ve got my AirPods in and a podcast on. I feel like I am always learning something new or expanding my perspective. Some of my favorites include Mind Pump, Girls Gone WOD, She Thrives, Meathead Hippie, The Model Health Show and PaleOMG Uncensored. It should come as no surprise that literally all of these have to do with improving your health/fitness and/or lifestyle. That’s the content I gravitate toward (although I do try to expand into other avenues from time to time so I would love some recommendations in the comments or my DMs!).

I recently had the very exciting opportunity to step into the other side of podcasting by being a guest on the very first episode of the Colin Cerniglia Podcast! If that name looks familiar to you, it’s because he’s my husband ;). He owns a full-service coaching, training and consulting firm, called Talent 409, that helps athletes discover their talent altitude. Talent 409 hosts a number of paid events (seminars, workshops, etc.) but also has some great free content, like the Colin Cerniglia Podcast, to get you started on your journey to becoming a dynamic leader.

You can hear my interview below, where we cover things like: my athletic journey, the impact of sports and athletics in my life, and my thoughts on leadership. I have found a lot of parallels between sports and the workplace which I’d love to hear your thoughts about! Give it a listen here and let me know what you think!

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“The Wobble” Ultimate Leg Burner Workout

To me, one of the best feelings a workout can leave you with is that “I can’t walk” feeling. The one where you finish your workout and start walking, only to have your legs wobble like jello. The one where your mind realizes “if it’s this bad right after my workout, the next couple of days will be a struggle”. The afterburn is a great reminder of how hard I worked and it feels like a badge of honor.

This workout is guaranteed to give you that feeling if you choose the right weights and move through each set without a lot of rest.

What you need: 1 dumbbell (I used 35 lb) + 1 bench/box/elevated surface

Format: 10 reps of each move using your right leg, then 10 reps of each move using your left leg. Rest 1 minute. Repeat 2 more times.

Move #1: Elevated, weighted, single leg hip thrust

Lay on the ground perpendicular to a bench with the dumbbell resting on your hips. Put your right heel on top of the bench and lift left leg straight up in the air. Drive down through your right heel and push hips toward ceiling, driving your left leg straight up into the air. Lower back down to the ground. That’s one rep – repeat for a total of 10 reps on the same leg then switch right into move #2.

Move #2: Weighted Bulgarian split squat

Stand a foot or two away from the bench with your back to it. Rest your left foot on the bench and step your right foot out in front of you. Hold the dumbbell in front of your chest or on top of your hips. Lower your hips toward the floor so that your back knee comes close to the floor – almost like a lunge. Drive through the heel of your right foot to get back to the starting position. That’s one rep. Repeat for a total of 10 reps on the same leg then switch right into move #3.

Move #3: Single Leg Deadlift

Stand with feet hip distance apart, holding the dumbbell at your hips using both hands. Pick your left leg up off of the floor and lift it behind you as you lower the dumbbell to the floor in front of you. Return to standing, using only your right leg. That’s one rep. Repeat for a total of 10 reps then rest for 1 minute, before going back to move 1 on the opposite leg. *Be sure to keep your back flat during this movement – if you start to round out, lower your weight*

Give it a try and let me know your thoughts in the comments below!

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2017 Holiday Gift Guide: 7 Ideas for the Crossfit Athlete on Your List

Crossfit is a commitment, and most athletes who show up consistently are looking to improve and perform at their best. Get them a gift that helps them reach those goals. This roundup will help the crossfitter on your list tackle any WOD!

Gift Guide

  1. Lifters. Hands down, lifters were the best investment I have made since starting Crossfit. If you’re looking to hit new PR’s, stability and ROM are essential. Getting below parallel on a squat becomes much easier when your feet are locked in place.
  2. Grips. Crossfit athletes are known for their calloused (and often ripped) hands. Lifting and rig work (pull-ups, etc.) take less of a toll with the added protection grips provide.
  3. Jumprope. Double-unders are a crossfit staple, but they require a lot of practice to become proficient. Gift your crossfitter their own rope to practice at home. Bonus: unlike most gym equipment, a jumprope won’t break the bank or take up a lot of space.
  4. Foam Roller. Recovery is an important part of the training process, especially for someone who likes to go more than 3x/week. Help them ease sore muscles with a heavy-duty foam roller.

Stocking Stuffers:

  1. BCAA’s. Drinking BCAA’s during/after a workout is a great recovery tool. They help reduce muscle soreness and promote muscle building. This kind tastes so good I look forward to drinking it after my workouts.
  2. Hand salve. Sometimes even grips can’t stop hands from ripping if there’s a high volume workout. This salve will speed up the healing process and have the athlete on your list back in the gym ASAP!
  3. Wrist Straps. Overhead lifts put a lot of stress on your wrists. Wrist straps can provide extra stability (and may even help with a new PR!).
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Sweaty Sunday Workout

Sundays call for sweating! And due to the endless rain in Syracuse, I took my workout to the gym in my apartment complex.

This 45-minute circuit mixes cardio with total-body strength moves.  Each move listed has a tutorial below to help guide you. Give it a try and leave me your thoughts in the comments!

Sweaty Sunday (1)

Renegade Rows with Pushup

Bicep Curls

Shoulder Press

Single Leg Deadlifts

Alternating Front Rack Lunges

Suitcase-hold Squats

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Establishing a Morning Routine

I recently made the switch from listening to the radio to listening to a podcast whenever I’m in my car. I’ve been flying through The Model Health Show on iTunes, and I’m amazed at how much time I was spending mindlessly listening to music I didn’t love when I could’ve been learning and motivating myself. I feel like I just discovered a huge life hack and I’m HOOKED on this habit! I think I’ll dabble into audiobooks soon too..

Anyway, one of the episodes of The Model Health Show I just listened to was about establishing a morning routine (listen here). I’ve always considered myself a morning person since I have to start my day with a workout, but this got me thinking. I wake up at 6:15 every (week)day, but what am I really doing in that 45 minutes before my crossfit class starts?

I make my coffee, pack everything for work, go to the bathroom, drink some water.. but I’m not really accomplishing anything. Those 45 minutes are valuable time that I could spend setting myself up for true success, every day.

Why should you establish a morning routine?

You know the saying “you run the day or the day runs you”? Knowing how your morning will look and going about it with purpose sets you up to run the day. Starting the day by checking your phone and replying to texts, emails, social, etc sets you up to run on someone else’s time, needs and desires. How can you accomplish your goals and be your best self without identifying your purpose for the day and executing on it?

Something else that really spoke to me was the part of the podcast that outlined the stress of being “on time”. I’m regularly “on time” for crossfit – meaning I’m rushing out the door, speeding down the highway, and running into the gym in my socks because I haven’t been able to change into my sneakers yet and can do so as the warmup is announced. That’s a highly stressful way to start my morning. After hearing this and acknowledging how it affected my own life, I knew I wanted to make a change.

Establish A Morning Routine (1)

What does my morning routine look like now?

Since I made this conscious shift, I started waking up a few minutes earlier and my morning now looks like this:

  • brew coffee
  • 5-minute meditation in the legs up the wall yoga pose
  • drink coffee while writing a gratitude journal (3 things I’m grateful for) and today’s purpose
  • drink at least 2 glasses of water
  • change into my gym clothes
  • gather my work bag, gym bag, and lunch bag (all packed the night before)
  • leave 5 minutes earlier than I used to so I am early instead of on-time
  • listen to a podcast on my drive to the gym

I find the gratitude journal and meditation to be so powerful when it comes to starting my day on the right foot. I feel more positive and in control with those simple additions.

One thing you may notice is missing from this list is breakfast. Since I workout at 7, I don’t have much time for digestion pre-workout. Coffee and water are necessary, but my high-protein breakfast has to wait until my workout is done.

This routine may shift as I figure out what I like and don’t like. I’d like to work in more goal setting, planning, and stretching down the road.

How do you go about establishing your own morning routine?

Ask yourself: What do your mornings look like now? What are you hoping to accomplish and get out of each day? There are so many different options for different people, but a simple place to start that is applicable to everyone is: drink more water. Even though you’re laying in bed for hours at night, your brain and body are doing so much and using water to do it. Start by replenishing your water stores for an immediate improvement in your day!

A quick Google search will also return plenty of articles where entrepreneurs and high-power CEO’s share their morning routines if you’re looking for additional inspiration!

Do you already have a morning routine that you love? Leave your feedback in the comments!

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How To: Recover from a Weekend of Overindulging

If you’ve been here before, you know the core purpose of my fitness journey is to encourage balance and living your best life. And if you’re like most people I know, even once you’ve found that “balance”, it can fall out of whack from time to time.

For me, it happened this weekend. I was on my first-ever trip to Boston and I wanted the full experience (aka some craft beers and hot pretzels at Harpoon – seriously if you haven’t done this you need to). I don’t regret it, but I did know I wanted to get back to my veggie-filled lifestyle come Monday morning.

Summer is full of celebrations like this. Traveling, bridal showers, weddings, bachelor(ette) parties, graduation parties.. the list goes on. These weekend experiences are key to enjoying life (who wants to say no to a party?) but going overboard can set you up for feelings of guilt and demotivation. We’ve all been there. But the good news is, one weekend of binge eating (and drinking) doesn’t have to be a complete setback. Read on for my tips to start the next day fresh, followed by little tricks to keep yourself balanced on those weekends where you’re afraid you’ll spiral out of control.

How To- Recover from a Weekend of Overindulging

  1. Stop beating yourself up. That’s not helping. You can’t set the clock back 24 hours and knock that piece of cake out of your hands, so stop thinking about it. Also, one or two days of overeating won’t ruin your life. What matters is what you do now to set yourself up for success moving forward.
  2. Break a sweat (or two). Push yourself a little harder than you usually do in your next workout. Picture all those extra calories fueling you through one more mile or helping you hit that new lifting PR. If you usually run, add some strength or interval training to your workout in addition to that run, or vice versa. You’ll get your metabolism and motivation fired up!
  3. Hit 10,000 steps. In general, moving more than usual will help you get back on track. It doesn’t have to be high intensity. Bonus if you get outside and go for a walk – the fresh air will help you feel better.
  4. Fuel up on fresh fruits and veggies. Take a break from the processed foods that are probably sitting like a rock in your stomach. Replacing those with only nutritious foods for an entire day will help you get your glow back and increase your energy!
  5. Fill up on clear fluids. Drink water and tea to help get things moving in your system. This helps even more if drinking played a part in your binge.

And as for preventing those feelings of guilt down the road, try these tips on your next weekend of expected debauchery:

  1. Set small limits for yourself. If you love dessert, don’t go for the apps. If dip is your thang, stay away from the dessert. Make a rule that your plate has to be half full of veggies and you have to eat them before moving on to anything else. Little things like this will allow you to indulge and enjoy without feeling like you’re back at square 1.
  2. Still break a sweat. No matter what you have going on that day or where you’re traveling to, set aside 20 minutes to sweat. You’ll thank yourself later. Also, if you’re traveling, it’s fun to check out a workout class that isn’t offered where you live.
  3. Limit your calorie-laden booze. Craft beer and specialty cocktails make a great first drink, but once you’re buzzed a vodka soda or light beer will do the trick.
  4. BYOB. That second “B” being “breakfast”, if you’re traveling. Packing your own breakfast (preportioned bags of oatmeal, bananas, protein bars, etc.) can cut calories (and costs) when traveling.

How do you reset after a marathon weekend? What keeps you on track while celebrating?