Health-Fitness Tips,Tricks And How To Tutorials Which Will Help To Live Life Healthy-Wealthy And Enjoyable Forever.
Home Workout Warrior LIVE
Hey hey friends! How are you? I hope you’re having a wonderful week. We’re all really enjoying having our favorite guy back around. He’s been making up for lost time with the girls, chasing them around the yard, helping Liv with homework, and playing hide and seek. We’ve taken family walks with the dogs, we had an awesome date night at Charro del Rey and it was even followed by our usual meandering around Target because if a babysitter comes over, there’s no way you can go home before the kids fall asleep.
So there’s obviously been a lot going on lately, but there’s something I didn’t want to skip over this year: Winter Shape Up. I’ve received some questions about when we were going to do WSU, and the original plan was to film the videos the weekend that P ended up coming down with the flu. A week later, my friend Katie (who films the videos with me) and her family also ended up getting it. (It was definitely going around Tucson and SO many people we know ended up being sick.) The next time we could schedule to film wasn’t until mid Feb, and I didn’t want to delay everything until the spring, especially since Summer Shape Up will be back in full force.
So we’re heading into Plan B, and I’m super excited about it: we’re going to do a live round of Home Workout Warrior!
Quite a few people let me know in my annual survey that they wanted to try a Fit Guide, but the cost was permitting them from purchasing the entire plan. Others said they wished there was a way to try out the plan first and then decide if they wanted to commit to the full 12 weeks. This is the way to do it! When you sign up for Home Workout Warrior LIVE (we start Monday, Feb 11) you’ll get 4 weeks of workouts, 4 weeks of meal plans from an RD, and group motivation headed your way.
If you’re feeling blah or unmotivated with your current fitness routine, this is the perfect opportunity to add a little spice back into it and see amazing results. This is also an effective plan for those who don’t have a gym membership or have been struggling to find time to work out. The workouts are short and incredibly effective. It’s one of my personal favorite ways to train.
The Home Workout Warrior plan is strategically designed to build lean muscle, burn fat, and increase athletic performance in the comfort of your own home. This is my #1 most popular plan, and the best thing about it is that you can do it anywhere with a pair of dumbbells and your own bodyweight.
Here’s Laura’s progress after 1 month of Fit Guide workouts:
And here are some incredible 8 week results:
While these lovely ladies look AMAZING, my favorite testimonials are from the many Fit Guide participants who’ve written to tell me that they feel stronger, more energized, and confident after creating a consistent routine with these plans.
What do the workouts look like?
– These HWW workouts are fast and furious circuits with cardio intervals, strength exercises, and core work. They range from 30-45 minutes and all you need is a pair of dumbbells.
– Each week, you’ll have a plan to follow with your workouts and rest days. You don’t need to worry about a muscle training split or getting in a balanced workout; I did all of the work for you. You can also easily shuffle the workouts around if needed. I’ll always here to help you change up your workout days or answer any questions.
What about the meal plans?
These were created by my friend Kim McDevitt, and she specializes in creating meals for athletes. They’re balanced, delicious and simple ideas you can implement however you’d like. Grocery lists are provided for each week, too.
How do I get the workouts?
– If you sign up here, you’ll get EVERYTHING delivered to your inbox on Friday, Feb 8, so you’re ready to crush it on Monday. It’s $9 to sign up, which helps cover production and design costs. You’ll also get some email email check-ins along the way. (After Feb 8, the price will jump to $29)
– If you don’t want to receive everything in advance, no worries at all. Make sure you’re following me on Instagram. I’ll post the workout for the next day in my stories, along with any form cues or tips.
So when do we get new videos?
– We’re filming 4 new free videos for the blog the weekend of Feb 15. I’m so excited to post and share these when they’re live! I’ll also create a workout calendar with these new videos + the ones I’ve recently posted so you have some additional workout plan options in the spring.
Are you ready?? Sign up here to join in the fun!
xo
Gina
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Fit For Life: Week 5 Day 3
The techniques you’ve learned here with Katie, Nik and Amanda are building blocks for you to incorporate into your routine in a way that works for you.
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Sweet Potato Black Bean Enchiladas
Enjoy this healthier spin on enchiladas when you’re craving Mexican cuisine, but still want to stay on track with your health goals.
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Celery Juice: Miracle Drink or Overhyped Fad?
With hashtags like #healing, #miracle, and #foodasmedicine, you might think the latest trend taking over Instagram involves the fountain of youth or the cure for cancer. But these glowing descriptors refer to none other than the juice of your ordinary lunchbox veggie: celery.
Wait, celery? Like, ants-on-a-log, bits-in-your-tuna-salad celery? Even as a licensed nutritionist, I’ve never been too impressed with the nutrient profile of this humble vegetable. To me, celery has always seemed like a low-calorie choice for a light afternoon snack or for adding extra crunch to soups, not much more. But could I be wrong? And could juicing be the key to unlocking celery’s untold health benefits?
The Health Claims
The health claims surrounding celery juice are, admittedly, pretty bold. According to Medical Medium Anthony William, Instagram’s most famous celery juice evangelist, drinking the stuff can heal eczema, psoriasis, and acne. It also theoretically reduces bloating, fights autoimmune disease, tackles acid reflux, and eradicates bacteria and viruses. Other proponents have declared it contains “detoxifying properties that cleanse the body of all germs and toxins.” (Mmkay, we may have to draw the line there.)
Still, dramatic personal testimonies are hard to argue with. Side-by-side before-and-after photos show a woman with severe acne, now radiant with post-celery juice clear skin. Various bloggers attest that celery juice on an empty stomach first thing in the morning has led to weight loss, improved digestion, and even “a feeling of zen bliss.” How do you account for that?
The Experts Weigh In
While Medical Medium Anthony William may have 1.4 million Instagram followers, he does not actually possess any medical or nutrition degrees. So, to get the bottom of what’s legit and what’s not, I dug into the science and spoke to some credentialed nutrition professionals to see what they have to say about celery juice. (And oh, boy, do they have a lot to say about it.)
First of all, what’s so great about celery? Is there anything inherent in this unassuming veggie that makes it more nutritious than, say, cucumbers or carrots? Probably not. Celery does contain large amounts of vitamin K, which keeps blood clotting normally and may reduce bone loss. And it boasts smaller amounts of important nutrients like vitamin C, vitamin A, and folate—all in an extremely low-calorie package of 16 calories per cup. But all vegetables contain vitamins and minerals, and compared with many others, celery is low in fiber and other nutrients you might hope to get in a vegetable, like magnesium or calcium.
Even so, any veggie is a good veggie. “Celery, like many vegetables, is a rich source of flavonoids,” says registered dietitian Erin Palinski-Wade, CDE, author of 2-Day Diabetes Diet. “These flavonoids have been found to help fight against chronic disease and may ward off inflammation.” A 2017 review of nine studies concluded that celery also had high antioxidant activity. “These antioxidants can prevent cell damage and protect against chronic disease,” says clinical nutritionist Josh Axe, DC, DNM.
Do we really need to juice it, though?
If celery is a healthy choice, why go to the trouble of juicing it? Wouldn’t we do just as well crunching some with a side of ranch? “Eating celery will provide you with the same phytochemicals and flavonoids that are found in celery juice,” confirms Palinski-Wade. “The benefit [of juicing] is that you can consume these nutrients in larger quantities by juicing as compared to eating large quantities of celery each day, which may not always be practical.”
But some see major drawbacks to the juicing phenomenon. “Juicing anything generally removes or significantly breaks down fibers in the food product, which is not ideal,” says Monica Auslander Moreno, MS, RDN. “Those fibers help us feel full, and the act of chewing is satiating in itself.” Plus, if it’s vitamins A or K you’re after from celery, these nutrients are both fat-soluble, meaning that eating them with fat helps your body absorb them. So that side of ranch may be the better way to go, after all.
Other Drawbacks
On the whole, many credentialed health pros view celery juice with far more skepticism than enthusiasm. According to Moreno, jumping on the juice bandwagon “is just profoundly misguided and will not confer any more ‘benefits’ than eating celery would confer. There is no clinical or anecdotal evidence that is convincing enough for me to recommend or personally drink celery juice.” Some have gone a step further in their criticism of the trend. Registered dietitian and frequent media commentator Abby Langer, RD, called out the Medical Medium on Twitter for promoting “classic charlatan BS” and has dismissed celery juicing as “pure idiocy.”
Even Dr. Axe, known for his more alternative approach to healing through diet, doesn’t think the craze lives up to its hype. “Many people mistakenly believe that consuming a few servings of celery juice—or any other ‘superfood’—can be a quick fix for better health. However, celery juice alone is unlikely to have much of an impact on health, especially if it’s paired with a poor diet and lack of physical activity,” he says.
But what if you really love the stuff?
For those who feel their lives have been transformed by celery juice, the opinions of experts may not hold a candle to personal experience. It’s true that everybody is different, and science can’t account for every individual response to food. So, if you feel celery juice gives you more energy, reduces bloating, or clears up your acne, rock on with your green self. Just note that there’s power in the placebo effect, which may account for your results more than any miraculous properties of celery. “The placebo effect is strong enough to cure or kill,” Moreno says—and when it comes to the “cure,” that’s not a bad thing.
Plus, though celery juice may not be the miracle elixir its proponents believe, is there really anything wrong with drinking it? Couldn’t you make a lot worse choices in your diet? “There are no harmful side effects to drinking celery juice, and it may provide some health benefits,” Palinski-Wade says. “If you are drinking celery juice and enjoying it, there’s no reason to stop.” Moreno agrees. “If someone adores their celery juice like I adore my daily yogurt, I would say go for it! We should all eat foods we love and look forward to.”
Then again, if you’re thinking of planting a celery garden and dropping a wad of cash on a juicer that's going to take up all of your kitchen storage, you may want to think again. For good health, most dietitians emphasize eating a diet full of fruits and vegetables—not just celery and definitely not just juiced. It may sound boring, but the road to better health is often rooted more in these common-sense principles and less in social media trends.
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6 "Healthy" Instagram Food Trends That Don't Always Live Up to the Hype
Instagram is home to some serious clean-eating food porn. Scrolling through your feed can make you want to run out and drop some cash on a matcha latte or an acai bowl, but is it really worth getting sucked into the pretty colors and the gorgeous photography?
Time to drop some knowledge—not everything you see on Instagram is as it seems (shocking!), and following so-called “clean eating” feeds is not always the way to get killer abs and endless energy. This time of year, when diets run rampant and everyone is ready to jump on the “healthy eating” bandwagon, arm yourself with the knowledge of which social media trends are worth skipping.
Green Juice
We’ve all seen the girl holding a green juice and showing off her killer abs. You immediately start to wonder if you should be setting aside $10-plus per day for a fancy juice. Don’t waste your money. “You don’t have to buy your juice at an expensive juice bar for it to be good for you,” says Amy Gorin, MS, RDN.
If you’re looking for a beverage with benefits, opt for something that has protein and fiber that won’t spike your blood sugar, like a good old-fashioned smoothie. You may be thinking, But a smoothie doesn’t have 10 different kinds of fruit and veggies in it. We hear that, but why not add those veggies to your plate rather than try to sip them through a straw? You’ll get the beneficial fiber that's otherwise broken down during the juicing process.
Here's a simple formula I recommend for smoothies to get plenty of protein and healthy fats in your filling drink—1 1/2 cups frozen fruit + 1 tablespoon healthy fats (like hemp or flax seeds) + 1 cup protein (can be from milk, yogurt, or protein powder). Gorin also suggests using 100-percent fruit juice in the smoothie, instead of a sweetener like honey or maple syrup. We also like adding one date for a hint of sweetness. Need some more smoothie inspo? We got you with these five-ingredient beauts.
Fat Bombs
With more than 9 million posts on Instagram, #keto doesn’t seem to be going away anytime soon. But are “fat bombs” and a healthy keto diet synonymous? “I cringe every time I see a recipe touted as a fat bomb because it’s generally super high in calories and devoid of the beneficial antioxidants and phytochemicals needed from fruits, veggies, and high-quality carbs,” says Lauren Harris-Pincus, MS, RD, author of The Protein-Packed Breakfast Club.
In other words, there’s a healthy way to “fat bomb” and a not-so-healthy way. Even though butter, cream, bacon, and loads of cheese are technically “allowed” on the keto diet, that doesn’t mean you should load up your cart with all the bacon cheeseburger essentials every time (sans the bun, of course). Instead, try a “fat bomb” that embraces healthy fat ingredients, like nut butter, almond flour, olive oil, and avocado. Here are some fat bombs we can get down with.
Fancy Infused Water
Remember the days when you just had to choose between still and sparkling? Now the water options include cactus, aloe, maple, and who knows what will pop up next. Toby Amidor, MS, RD, and Wall Street Journal best-selling cookbook author, says to ignore the hype over these amped-up waters. “Aloe water claims to energize, while maple water says it helps with thyroid and bone health, but there is very little research to back up any of the claims,” she says.
In other words, don't waste your money. If you like the taste, go for it, but it's not a magical elixir to undo a bad night’s rest or a crappy diet. The best thing to chug is still good old plain water. “It’s the best calorie-free option to help you stay hydrated,” Amidor says. If your taste buds need a little pick-me-up, opt for a sugar-free flavored seltzer. After all, #lacroixwater is definitely trending.
Tea-Toxes
You’ve likely seen the girl with the flat stomach boasting about how “skinny teas” offer amazing weight-loss results! Don’t fall for the hype. These diet teas usually include an herb called senna, which is also used as an over-the-counter laxative. The National Institute of Health says senna is likely safe when taken in the short term but unsafe when used for long periods of time. Using a laxative-type supplement to lose weight can not only cause diarrhea and dehydration, but it may also promote disordered eating.
Instead, cozy up with a mug of green tea, herbal tea, or black tea. Heck, even kombucha is worth throwing in there. As a matter of fact, research suggests that drinking green tea in combination with eating a healthy diet can aid in weight loss without any nasty side effects. Plus, a meta-analysis found that drinking black tea may lower bad cholesterol levels in healthy adults. Doesn’t that sound better than drinking a laxative?
Matcha Lattes
Latte art makes us stop and double tap every.damn.time. There’s nothing prettier than a gorgeous handmade heart in a cup of green matcha tea, but buyer, beware. Matcha lattes taste amazing, but some coffee shops create that memorable taste using hidden sugary ingredients, like flavored milk or syrups. On its own, matcha is an antioxidant-rich green tea with an earthy taste. It picked up steam as a health beverage because it contains a compound called ECGC, which may help break down fat.
Let’s just say that pure matcha tea is an acquired taste, and it’s not naturally sweet. Next time you order a matcha latte for the 'gram, chat with your barista about what’s in it. Opt for just milk or unsweetened almond milk and see if you still enjoy the drink.
Acai Bowls
The base of these good-looking bowls is that royal purple superfood, the acai berry. Packed with antioxidants that have been linked to reducing the risk of several diseases, the acai berry on its own is definitely as good for you as you think, but it’s also quite sour and tangy. In other words, the thing that makes acai bowls taste so great is not the acai, it’s the add-ins and toppings. First, the acai is usually blended with some sort of sweetener to make it taste good. Then it’s covered in sugary additives, like honey, granola, or sweetened coconut flakes. In other words, acai bowls can be a real calorie and added-sugar bomb.
You don’t need to avoid them entirely, but just make sure you check the ingredients before going all-in. Start by making your own lighter version at home. Trader Joe’s actually sells pure blended frozen acai, which you can mix with unsweetened almond milk, some leafy greens, and a drop of honey. Top it off with your favorite fruits, a dab of nut butter, and seeds like hemp and chia for that much-needed crunch.
Appetite-Suppressant Lollipops
We think you’re smart enough to know these are total BS, but with celebs like the Kardashians promoting them, it’s worth saying again. Hey, guys, don't expect a lolli to make you skinny! And on top of that, do not fall for crazy products that are meant to suppress your appetite. Having a hunger for food is natural. Go ahead and eat a regular lollipop when you want something sweet, and oh, I don’t know, exercise and eat well too.
The Takeaway
If Instagram can help motivate you to make healthier choices, that's a win. But just do some digging to make sure what you're ordering at the juice bar or coffee shop is actually doing you some good and not wrecking your eat-less-sugar goals. We leave you with this: A matcha latte at Starbucks can pack more than 30 grams of sugar. No wonder it tastes so damn good.
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Carpe Momentum: Week 5 Day 2
Nik Naidoo dives into one last high-intensity workout, reflecting on the productive month the UA 360 community has had together.
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How to Back Squat
Squats are one of the best exercises for strengthening your legs, glutes, core and more. Without proper form, however, you’re missing out on all the benefits.
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Deployment thoughts
Hi friends! Thank you SO, so much for your incredible comments and DMs this week. They made my heart so warm and I hope you know how thankful we are for your support, love, and sharing in our joy. I’ve shared some pretty huge life moments here on the blog, and it means the world to me that you’re here. You feel like a part of our family and I’m filled with gratitude to you all.
This post is just a collection of random thoughts I put together during the past 7 months. It was SO HARD to not write about the deployment since it was a huge part of our life, but thank you for understanding why I chose to keep it off the blog while it was happening. Here’s a little peek into brain while all of this was going down:
– I told him that I was feeling lonely and just missing having him around. A couple of weeks later, a box arrived with a shirt in it that he slept in for a few days. When I brought it up to my face and deeply inhaled his scent, my eyes welled with tears. I “saved” the shirt until I had a really rough day and needed it, and man, I needed it. It felt like the biggest hug.
– Our yard guy is harmless, but so.freaking.nosy. “When’s your husband coming home? Where is he?” “He’s at work.” “Yeah, but he’s like not in town, right?” “No.” “Wait, but when does he come back? Where is he?” YOU’RE KILLIN’ ME, SMALLS.
– One of the hardest and weirdest parts about deployment is that you eventually become ok with being alone. It’s great and terribly sad at the same time. The thought of him being here literally feels like a dream come true. Like wait, there’s a person out there who wants to hang out with me every day? And we have a lot of fun together? And he loves our babies, and bathes them, and puts them to sleep at night? Sign me up.
– Dragging the trash can and recycling bin to the curb and back every week is the worst thing ever. We usually don’t have assigned tasks around the house or anything like that (we just do what needs to be done) but the trash? His job.
– When Tom comes home, I’m going to look like a weathered bag. I’m going to emerge like I’m coming out of the Civil War.
– It’s December now, which means he’s been gone almost 6 months. And I actually have a kinda-date for when he’s supposed to be home. It feels like I finally know that there’s a finish line to all of this, which was unimaginable in the early months. I’m starting to feel really excited.
– When I think about how much the girls have changed and grown since he left, it makes me cry a little. They’re so much bigger, funnier, wiser, and look like big kids instead of babies. I’m literally the exact same that I was when he left… but more tired looking, so there ya go.
– The Pilot hasn’t had a hug from someone who loves him in over 6 months, which breaks my heart. I feel so lucky that I’ve been able to have the girls hugs and sweetness around me because it’s really helped to get me through this. During the deployment, I haven’t felt sad or sorry for myself. I feel sad for him, and I think he knows that we’re going to make up for lost hug time when he gets here.
– When he’s gone, we eat breakfast for dinner a lot. Also a lot more restaurant meals and microwave mac n’ cheese. I’m strangely looking forward to cooking more consistently when he comes back. (At the same time, it’s SO EASY to just make pancakes, turkey bacon, and fruit for dinner… and the girls actually eat it.)
– I think I’ve written about this in the past, but when he’s gone, one of the hardest things for me is seeing other couples out and about, bickering. I was in Target and overhead another couple arguing about school pickup. I thought to myself, “Don’t you know how lucky you are to live in the same place? To see each other every day? To sleep in the same bed every night?” I would literally do anything to see Tom again in that moment and it just made me feel sad to know others take it for granted.
– We went to Winterhaven to look at the Christmas lights and as usual, we stopped by the Wishing Tree. You can write a wish on a piece of paper and add it to the paper links that surround the tree. You can read Livi’s wish if you want to cry.
-The Pilot shaved his creeper mustache as my Christmas present. #blessed
– We’re starting to get ready for his homecoming and it’s so WEIRD and EXCITING to think that it’s actually almost here. My only concern has been how to cram deployment homecoming signs into my suitcase, but I think we’ll just get the supplies in Valdosta and make them in our hotel room. My other concern is how to make room for his clothes in our closet because I kind of took over the whole thing.
– I was feeling pretty confident about this whole solo parenting thing, even after everything that’s been going on and how crazy busy we’ve been over the holiday season. I couldn’t help but briefly think to myself, “You took care of the kids, and house, and ran a business, and did your thing. I’m proud of you.” Then, P got the flu. It was one of the worst weeks we’ve had in a long time, and I felt so awful for her. It was really challenging taking care of poor P and trying to entertain Liv and protect her from getting sick. I didn’t sleep for 6 nights straight because I just sat up in bed, totally overcome with worry. I felt like I hit a major wall. We only had 2 weeks left of the deployment and I had no clue how I was going to get it together to celebrate Liv’s birthday, throw her a party, and get us all ready to travel across the country. I’m SO THANKFUL we were here in Tucson because madre was able to help during the week of sickness. She took Liv for a couple of nights so she could get out of the house, and took her to Chuck E Cheese after her birthday dinner (P was ready to go home) so she could have some extra fun. She’s a real-life angel. I’ve learned with parenting that you can never feel confident or the least bit smug about anything. Every time I feel like I have my life together, something horrible happens. So I just keep my head down and keep trucking along, embracing the good times and hoping the tough times are over quickly.
– I’ve never looked forward to the show This Is Us so much. During the summer, I was like, “Just make it until This Is Us is back” and then on winter break, I was like, “When This Is Us is back again, you’ll only have a week left!” It helps a lot that this season has been really, really good. I’ve set the strangest little milestones this entire time, which always gave me something to look forward to. For example, I knew the exact day that Crazy Rich Asians would be available to rent on Amazon. It’s the little things. I’ll share some deployment tips in an upcoming posts, but having small milestones along the way makes a huge difference.
– We’re getting ready to pick him up this week… and I feel like the honeymoon and happiness feeling has already started. 
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Renew Your Resolve: Week 5 Day 1
Join Katie Crewe for a victory lap through the last Circuit exercise of UA 360. Congrats. You’ve come a long way.
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Deciding on a Diet
Paleo, keto, IIFYM… when it comes to diets, there’s no shortage of options. The one you pick depends on what you’re willing to give up.
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he’s finally home
After 7 long months, the Pilot is finally back!
He was deployed, which was a huge reason why we came back to Tucson. I’m very sorry I wasn’t able to post more about it in the moment. With past deployments (this was #4!), I’d usually avoid talking about it for as long as possible, and then when I’d have some sort of breakdown, I’d share the news, craving connection and your stories of going through the same thing. In this particular situation, it didn’t feel like a smart idea to shout from the rooftops that we were alone. With the kiddos, I felt so much more protective this time. I really wanted to talk about it and share my thoughts and honestly, get some virtual hugs because man, did I need them, but there were more reasons not to talk about it than to share this on the blog.
Last week, we went back to Valdosta to pick him up, and it was one of the best nights of my life. I feel like a lot of our trip was a blur, especially since we hit some major travel snafus. It also didn’t seem real! After being alone for so long and getting used to taking care of things for the girls and house, it never really felt like it had an end point. Even though the excitement that he was actually coming home kept me from remembering a lot about the week, there are quite a few moments that stand out in my mind:
– Waiting in the hangar with over 100 other families, holding “Welcome home” signs and balloons. They had jumping castles for all of the kiddos, tons of snacks and drinks, and you could just feel the excited buzz in the air.
When the plane landed and started taxiing towards the hangar, the entire building erupted into cheers. Everyone was doing at least one of the following things: cheering loudly, waving a sign or flag, or if they were under 4 ft tall, literally jumping up and down with happiness.
– I noticed a handful of red star balloons in the room. I thought it was cute that a few families had ordered the same balloons, and then I found out the reason behind them: each balloon was for a baby who hadn’t yet met their dad. These men were the first ones off the plane and they got to hold their little one for the first time. Just typing that makes my eyes sting with tears.
– Getting to see my friend Lindsay! I missed her dearly – she took all of my workout pics while we lived in Valdosta and became a close friend – and it was so amazing to hang out with her in real life and catch up. She captured all of the incredible images in this post and I’m so thankful for her. I also got to meet Damian, who helped me out with some iPhone videos. We’re putting them together now into one video and I can’t wait to share it with you.
– Seeing Liv run towards him is something I’ll never, ever forget. I was holding P – it was cold and she was a little tired/chilly – and when we finally saw Tom, I was like, “Livi! There he is!!” and she TOOK. OFF. She tried to wait patiently while he gave the guys handshakes as he got off the plane, but as soon as he saw her, he bent down to give her the biggest hug, then swooped her up and held her.
– Being back in his arms. We’ve been back in Tucson since last summer, but it wasn’t until that moment that I felt like I was home. The honeymoon feeling when they come back truly is the best thing in the world. The girls and I have been soaking up this time with him, and I feel so thankful that he made it here safely.
I have so much to tell you guys and finally feel like I can take a deep breath. I have a few posts that I’ll share this week – I don’t want the blog to feel like deployment overload but I feel like I can finally tell you everything!! – but I just wanted to say thank you for being here this entire time.
For now, I’m off to drop the kiddos at school and enjoying a mimosa with my favorite guy.
Have a happy Monday and I’ll see ya soon!
xo
Gina
Thank you again to Lindsay Colson for the photos. We’ll treasure them always. <3
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Ask Yourself These 2 Questions Every Morning to Have Game-Changing Days
Some people journal every morning, while others meditate or work out. Personally, I begin every day by asking myself these two questions—a practice that has made me feel way more positive, focused, and supported.
As soon as I wake up, I ask, "What do I value the most today?"
Thinking this way helps direct me toward my biggest priority for the day ahead. Maybe it's a work project, time with loved ones, or just rest, but every day, I choose what I want to put first.
I didn't always do this—so often, it's tempting to focus on what we don't desire throughout our day. We might think, I really don't want to have a headache right now, or I don't want to be running late. But when we find ourselves getting stuck on what we don't want, that can become an opportunity for us to decide what's truly important. If you catch yourself thinking of all the things you don't want to happen, ask yourself what type of values are important instead. What do you want to focus on today? Maybe connection, love, kindness, or contribution?
The second question: "How do I want to feel for the day?"
The feeling I choose is usually closely linked to what I want to value. If I decide to value work, I may choose to feel productive and creative. If I want to value my time with loved ones, I'll want to feel generous and present.
This process is all about shifting our focus to what we can really do to prioritize our values and generate the feeling we do want, as opposed to what we don't want. If you decide you want to feel healthy, vibrant, awake, free, effective, on time—and you keep your focus on those feelings—you'll begin to shift your perspective.
I have honestly set an intention and turned my day around: I had a bad virus, and it really took me out of my daily routine. In the morning, I felt really sick and had to stay in bed. I could feel the guilt of not being able to keep up with my work start to creep up. But I was able to remind myself what my intention and my values were—and what I wanted to feel. I decided to value my health, and I wanted to feel rejuvenation.
What I noticed was that the more I gave myself permission to rest and recover, the more the anxiety around not getting things done went away. I learned how to take naps during the day and how to put my phone in my nightstand drawer so I wouldn't be constantly checking it. It became easier for me to do those things—guilt-free—when I knew my focus for the day was my health. I was able to take care of myself and heal.
When I can set the tone of my day, it trickles into everything I do.
I've seen this with my clients too. I was working with a woman who was really struggling to feel supported in her day-to-day. It was so easy for her to think of all the ways she wasn't getting the support she craved in her business, her relationships, and her life. I wanted to shift her values to what she desired, so I asked her to make a list of all the ways she had felt supported in the last week, the last month, and the last year.
When she was able to remember what it felt like to receive support in the past, it was easier for her to focus on getting support in the present. And if something came up where she still didn't feel supported, then her action was to state what she needed to get her needs met, even if it was something as simple as telling a barista, "I actually ordered a hot drink, not an iced one—can you please fix it?" That simple shift in deciding she wanted to feel supported led to a helpful, proactive approach for living life (even in the smallest moments).
When we shift our perspective to what we desire and what we value, we begin to see those opportunities pop up in our day-to-day lives. By applying these simple strategies to my morning routine, I've even begun to see the world a little bit differently—and it's definitely decreased my overall stress too. What would happen if you did the same?
Andee Love is a spiritual success coach who helps individuals and entrepreneurs spark business growth and overcome blocks to success. Start now with her free Success Formula.
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A List of the Gross Things Making Their Way Into Your Tea
I thought I was in the minority, but, turns out, my love for tea isn't so unique: Tea just so happens to be the most popular beverage in the world besides water. Yes, it even beats coffee. I love tea for the variety of flavors, but it doesn't hurt that it has some serious health benefits too. Some studies have shown that the antioxidants found in the tea leaf can help prevent cancer, improve metabolic and cardiovascular function, and could even slow the progression of degenerative diseases like Parkinson’s and Alzheimer’s). With that info in my back pocket, I was confident that my sipping would have me soaring.
So when I first heard that tea bags can sneak in some pretty gnarly ingredients, I was shocked. No way. Not possible. I decided to do some digging and look into just how problematic my go-to afternoon pick-me-up could be. Isn't it just tossing a tea bag into hot water? If you regularly enjoy a cozy afternoon cuppa tea, you'll want to be aware of these super-sh*tty ingredients that might be lurking in your mug.
Pesticides
OK, so we obviously aren’t sharing anything new by telling you that exposure to pesticides probably isn’t great for your health. But if tea isn’t something you would normally associate with the dangers of agricultural chemicals, think again.
Multiple studies have been conducted in the past few years, and each one concluded that, yes, pesticides exist in a ton of teas: A study in 2012 found pesticides in 100 percent of the teas tested; a follow-up study in 2014 discovered pesticides in 94 percent of samples. What’s worse, many of the brands contained quantities considered unsafe for regular consumption. The FDA’s 2014 Pesticide Report found unacceptable levels of pesticides in 57 percent of the retail teas tested.
Not what you expected in your cup, right? Here's the thing: Occasional pesticide exposure isn’t likely to cause any devastating health problems. The challenge here is that long-term consequences of pesticide consumption aren't definitive, but a study like this is proof that it can't be good. If you’re someone who drinks tea on a regular basis, this is definitely something to be wary of.
Heavy Metals
One nutritional tidbit you might not have known is that drinking tea can contribute to your daily dose of calcium, potassium, magnesium, and zinc. But these aren’t the only minerals in your brew.
A study published in the Journal of Toxicology tested for toxic elements in a variety of common tea brands, and the findings are pretty unsettling. Seventy-three percent of brewed teas contained lead when steeped for the standard time of 3-4 minutes, and the quantity was even higher when steeped for longer. Umm, lead in my tea? Thank you, next. They also found potentially unsafe levels of aluminum, cadmium, and, oh yeah, arsenic. Feeling queasy yet?
I bet you’re wondering, how the heck does lead get into a tea bag? Companies would never add these toxins to products on purpose (or at least, we’d like to think they wouldn’t); it really all depends on where the tea was grown. Heavy metals inevitably accumulate in the soil on tea plantations due to the close proximity to coal-fired power plants, industrial waste runoff, and pesticide use.
One upside is that young tea leaves contained lower levels of heavy metals compared to mature tea leaves because their roots had less time to absorb the toxic elements in the soil. The only problem is young leaves are typically more expensive, and most large tea companies rely on mature leaves for their product.
Plastic
If you think the leaves themselves are the only problem in your teacup, you’d be wrong. You know those fancy-looking tea bags shaped like little silk pyramids? You probably thought those were made out of some type of cloth… nope. They’re typically made of plastic: polyethylene terephthalate (PET) or polypropylene, to be exact. Again, not the first thing you’d instinctively steep in a cup of boiling water before drinking it.
While there aren't a ton of studies spelling this out for us, I'm going to make an educated guess here and bet that plastic tea bags are iffy because there's a good chance they’re leaching BPA and other endocrine-disrupting chemicals into your beverage, and why many reusable water bottles and plastic food storage containers are now BPA-free. Bisphenol A (BPA) has been linked to cardiovascular disease, diabetes, and serious problems with reproductive development. Then there’s the whole laundry list of estrogen-mimicking chemicals that can mess up your entire reproductive system and even increase your risk of getting cancer.
If you apply this information to tea, it’s likely that those chemicals are leaching out of your plastic tea bag and into your cup, just like they’d leach out into a single-use plastic water bottle. The history of tea drinking is estimated to be nearly 3,000 years old, but it wasn’t until after World War II that people began using tea bags in the infusion process. And it’s too bad they started because tea tastes way better when you use loose-leaf, plus you can get an adorable little infuser like this guy.
Artificial Flavoring
One of the sneakiest things tea companies can do is trick you into thinking you’re drinking something you’re not. Generally speaking, if you’re drinking something with a name like Raspberry Pizzaz or Tropical Sunset, odds are there are not actual raspberries or mangos in that tea bag.
This is because food scientists and flavor engineers are masters at manipulating synthetic chemicals to create flavors that mimic those of real foods. Oh, and don’t get me started on all the FDA loopholes companies can use to label something natural instead of artificial. It’s essentially code for all kinds of chemicals that don’t have to be explicitly listed—so read your labels and always buy organic when possible.
Tell me something positive, please.
We have some good news too. A lot of progress has been made regarding many of the issues we just discussed. In 2017, China promised to implement stricter regulations on pesticide usage, and many major tea companies have switched to plastic-free tea bags and more biodegradable options.
And you can now get your tea locally grown. Yes, that's correct: U.S.-grown tea is becoming a thing. What was once a crop almost exclusively grown in China and India is now being cultivated in our own backyards. Tea can only thrive in very specific climatic conditions, but there are some regions in the United States that allow relatively large farms to flourish, especially in tropical Hawaii, California, and some parts of the Southeast.
Where do we go from here?
OK, so we know that was a lot to take in. We can see you pushing that mug away—but you don't have to. We’re not trying to freak you out, just laying out all the facts so you can make more informed choices and look into your favorite brands to make sure they're making all the right calls. Because let's be serious, tea can be super good for you. It’s just a matter of figuring out what to watch out for and knowing where to buy the high-quality stuff.
The best way to avoid potentially harmful ingredients is by buying organic, ideally loose-leaf tea. Organic tea leaves aren’t sprayed with pesticides the way their non-organic counterparts are, making them a much healthier choice. Loose-leaf tea is frequently higher quality (which usually means younger leaves and less heavy metals), and you can buy compostable tea filters or stainless steel tea infusers that are just as convenient as the pre-bagged alternative.
Don’t worry, though, we’re not going to leave the task of finding healthy high-quality tea entirely up to you. We’ve done some digging to determine a few of the best tea brands that you can feel confident drinking. Numi Tea, Traditional Medicinals (specifically herbal but still a great choice), Mighty Leaf Tea, Mountain Rose Herbs, Vahdam Teas, and the Little Red Cup Tea Co. are all great options. And let's not forget about local tea shops, where you can talk to people who really know their stuff to get all the details.
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Motivation with Alison Mariella Désir
Harlem Run founder Alison Mariella Désir used running to overcome depression and save her life. Now, she knows that every step of every run is an opportunity to feel better and get better.
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Leave Don’ts In The Dust: Week 4 Day 6
It’s time to move onward and upward with Nik Naidoo.
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The Circuit, Re-Charged: Week 4 Day 5
Katie Crewe’s leading the charge on today’s Circuit training, as you take on the seven fundamental movements with more know-how than ever before.
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Put Some Prep In Your Step: Week 4 Day 4
Prepping your food gives you more time and energy to pack into your daily fitness routine. Amanda Meixner’s got it down to a science.
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New Year’s Resolution for the pups
This post is sponsored by our friends at Pet Plate. If you want to treat your pup to this delicious, fresh-cooked healthy food, use this link to get 50% off your doggo’s first box.
I’ve definitely been in resolutions mode since the start of the year, maybe even more so than previous years. It’s not like I want to make these huge sweeping changes, but, I feel more goal and action-oriented than I have in a while. It felt really good to sit down with my planner and write everything down that I want to accomplish this year. While I was scheming and scribbling away, Bella started pawing at my legs – wishing for a bite of my chicken salad.
It was that moment I realized I make huge goals for myself and our family, but sometimes neglect the poor pups. I feel like now that the girls are older and things are a bit easier, we can shift our focus to the dogs some more. I want to be a better mom for our human kiddos and our fur babies.
While the dogs have everything they really need: lots of cuddles, food, clean water, and a warm cozy couch or fresh laundry to sleep on, there are three areas I wanted to make some changes for them this year:
1) Give them walks more regularly. (We go through streaks of time where we do amazing with walks, and then other weeks…not so much.)
2) Book their dental appointments. It’s been two years since their last visit and while it can be ridiculously expensive, it’s so invaluable for their health.
3) Switch up their food for a fresher, healthier option for the golden years. This is where Pet Plate comes in!
When Pet Plate offered to send Bella and Caroline some of their fresh dog food, I was excited to check out the website.
Here’s a little bit about Pet Plate:
– The meals are designed by a veterinary nutritionist and contain all the nutrients your pups need
– The meals are pre-cooked and pre-portioned in a recyclable, resealable container
– It is supposed to be incredibly tasty, as they use USDA-certified meat, fresh fruits and veggies, and a proprietary supplement blend
I requested the Chompin’ Chicken and the Tail Waggin’ Turkey flavors, and couldn’t wait to see what Bella and Caro thought when the package arrived.
How cute is the packaging?!
I let a couple of containers defrost in the fridge, and when they were ready to serve, I scooped out some portions into their bowls.They ate like they’ve never had food before.
They LOVED it.
I was kind of nervous because when I introduce new dog food to the pups, I’ll usually mix it into their regular food so they don’t have tummy trouble. Pet Plate does recommend transitioning your pups over to their formula slowly, but we were out of our old dog food, so I decided to go for it and crossed my fingers. Their stomachs did not get upset AT ALL, which I can’t say about other brands we’ve tried.
While I was super happy that the dogs loved their new food, I have to say that one of the biggest selling points for me is that it’s healthy, balanced food that’s ready to serve. Our previous dog food had to be mixed with warm water and then sit for 3 minutes to rehydrate. The ingredients were good, but it always felt like a pain to make. I’d make it in large batches and always dread when we would run out.
Also, the dogs didn’t eat their old food nearly as well as they’ve been enjoying Pet Plate. When Bella gets hungry, she’ll adorably scoot her bowl over to me and whine. As I scoop the Pet Plate into their bowls, they literally jump at my feet, waiting for their food. Their old food would often sit in the bowl until they felt like eating it.
I’m so excited to share a special discount link with you if you’re looking to up your pup’s food game in the New Year. Click here to get 50% off your first shipment! We received our first box for free, but are paying customers now that the dogs love it so much.
Please let me know if you give it a try!
Any special New Year’s resolutions that you’re setting for your pets this year?
xo
Gina
Sponsored by Pet Plate
Photography by Jacquelynn
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The One Major Change That Totally Fixed My Insomnia
When I say I suffer from insomnia, it's more that, for a while there, insomnia completely took over my life. To fight it, I tried melatonin, over-the-counter sleep aids, cough syrup, you name it. Nothing worked. I found myself tossing and turning until 5 a.m., sleeping until 1 or 2 in the afternoon, sitting down for work around 3, then working well into the evening. Rinse and repeat.
And I'm not alone in this.
Twenty-five percent of Americans suffer from acute insomnia every single year, according to a University of Pennsylvania study. Seventy-five percent of these individuals recover without developing chronic problems, characterized by at least three sleepless nights a week for three or more months. But of the 25 percent who experienced "acute" insomnia, only 6 percent eventually developed "chronic" insomnia.
I found myself swallowed whole by chronic insomnia earlier this year. From February to July, my sleep patterns got progressively worse until I was exhausted, totally unable to concentrate, and subject to wild mood swings. My work and my friendships suffered. I was scared I might never be able to recover.
In one of my late-night YouTube binges, popping from cat videos to TED Talks and everything in-between, I stumbled upon a video: "Waking up at 5 a.m. is changing my life," made by witty, insightful YouTuber Jordan Taylor (known for his work on the Blimey Cow channel). "One day, I had just reached my breaking point. I had had enough. I couldn't do this one more day," says Taylor, who hadn't suffered from insomnia but was intensely addicted to his cell phone—so much so that it began to adversely affect both his personal and professional life. "I was starting to lose my mind," he said. "Honestly, I started to completely hate myself, and I realized, at that point, that the habits I had picked up over time needed to stop completely."
These words hit me hard. I had reached my own breaking point, and it was time to make changes in my life. I needed to hold myself accountable.
Taylor was a good guide. I began to reassess my bad habits, including being glued to my phone, and started to make conscious choices to end them. And then Taylor shared that in one of his own YouTube binges, he'd discovered a video of a Navy Seal named Jocko Willink. "Why would you not wake up at 4:30?" Willink says in the video, an interview with Business Insider. "No one else is awake yet. So that gives me the opportunity to do things that I need to get done."
I knew I needed to overhaul my sleep schedule to achieve eight hours, so I set my alarm for a brisk 5 a.m. that night. When the refrain of Hilary Duff's "All About You" rang in my eardrums that first morning, it wasn't even all that hard to get up. I sat up, stretched, yawned. "This is way easier than I thought," I whispered to myself. I turned off my alarm and rolled feet-first out of bed. It was as if my body and mind were already energized at the prospect of what an earlier day could bring.
Dolly Parton would be proud. I stumbled my way to the kitchen to make some coffee. I pulled my unicorn-and-rainbow mug from the cupboard and made my way to my front porch. Perched on the stairs, I took in the morning air with relish. The birds weren't quite awake yet, and I allowed myself to breathe in the scenery around me.
That first morning was life-changing. I hadn't gotten up that early, so willingly and without much complaining, since I mistakenly signed up for an 8 a.m. biology class my freshman year of college. It was like a lightbulb went off in my head. Five a.m. just makes total sense, and I began to wonder why it had taken me so long to make such a bold, drastic change.
When I sat down to prioritize my day, I realized I wasn't taking care of myself in meaningful, long-term ways. I had to closely examine bad habits, including not drinking nearly enough water, not eating proper meals, and ignoring my body's signals.
Over the course of the next six months, I learned to hold myself accountable. Keeping a tight—even strict—schedule hasn't been an easy transition, but it has given me more control over my life. I'm able to walk away from each day knowing I gave it my all. I'm not just surviving day-to-day; I'm building a life worth living through healthy thinking.
Now, I mostly wake up… happy. I feel more alive than I have in a long time. As Shonda Rhimes writes in her 2014 memoir, Year of Yes: "Happiness comes from living as you need to, as you want to. As your inner voice tells you to. Happiness comes from being who you actually are instead of who you think you are supposed to be."
If you want something to change, you have to change it. I began a new life more than six months ago, and I haven't looked back. Here's what my schedule looks like now:
5 a.m. Wake Up. Before the sun, even.
5-6 a.m. Coffee and Meditation. When the weather is warm, I can sit on my front porch and listen to the birds wake up. Even in the cold weather, it's still a blissful hour for caffeine and clearing my mind for the day.
6-6:50 a.m. Exercise. I begin my exercise routine with some simple stretches, jumping jacks, and yoga poses, followed by a few dozen loops around the neighborhood.
6:50-7:30 a.m. Reading. For the longest time, I sucked so hard at reading, and it's not like I wanted to. I never seemed to find the time to crack open those books collecting dust on my shelf. But getting up super-early has propelled me to plunge back into one of my favorite pastimes. A book a week seemed like a massive task, but now I find it actually pretty easy to accomplish.
7:30 a.m.-8:15 a.m. Get Dressed and Have Breakfast. I often cook up scrambled tofu on a bed of spinach, alongside a slice of toast with raspberry jam and/or peanut butter. I feel like a warrior armed to slay the day.
8:15 a.m.-Noon. Work and Projects. Stomach full and mental health in check, I can whip through projects with precision. My focus is clearer and stronger, and what was once a daunting to-do list has turned into a game. And now I take a water break between projects.
Noon-1 p.m. Lunch. Since I began eating at predictable intervals, my body has never been happier. And not feeling rushed to move on to the next task creates an extra sense of accomplishment too.
1-5 p.m. Work and Projects. Time is just less stressful when you wake up early. When 5 p.m. comes, I feel a sense of pride that not a single second of my day has been wasted. I can finally breathe.
5-7 p.m. Decompress, Make Dinner, and Cat Time. Once I made a vow to sign off from all work promptly at 5 p.m., I had even more time in the evenings for replenishment and self-care. That's where my three cats Jake, Olivia, and Fitz, come into the picture (also catching up on Orange is the New Black).
7 p.m. Do Not Disturb. To help soothe insomnia and stress from the day, I laid down a strict 7 p.m. "curfew." I either turn off my phone completely or put it on Do Not Disturb for the rest of the evening.
7-8:30 p.m. Tea Time. Honey vanilla chamomile tea is my jam. I also like to take some time to meditate and listen to vinyl records just before bed.
Bed by 9 p.m.
Look, a 5 a.m. wake-up isn't for everybody. Even if you vow to get up 15 or 20 minutes earlier than you usually do, you'll be shocked at what you can accomplish, and you can start your day with a calm, determined resolve to live your best life. Try shutting off a couple hours before bed—I mean, completely detach your mind and body from the tragedy in the world and what's happening online. Clear the clutter, remember that each day is a new beginning, and get ready to be made into someone even better. You can do this.
Jason Scott is a writer based in West Virginia. Itching for creative freedom, he founded his own music-discovery site called B-Sides & Badlands, which specializes in long-form writing and cultural criticism. If you enjoy kitty pics and being woke, follow him on Twitter.
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My Late-to-the-Game Obsession With Matcha Knocked Coffee Off Its Pedestal
A couple of months ago, I finally had to come to grips with a bitter truth: After a lifetime of carefree enjoyment, my 40ish-year-old gut had rebelled against milk products and an alternative was extremely necessary. Thus, began the trial and error of dairy substitutes. It turns out I hate most options, but unsweetened almond milk is acceptable (if you’re interested, I do not recommend or endorse the almond-coconut combination). So, solution found—perfect, right? Yes, except for one detail: I do not like almond milk in coffee, and morning caffeine is non-negotiable.
Enter the matcha latte. I know, I know: Matcha is so last year (or even, if you’re super-influencer-like, 2017). I am, admittedly, late to the party—but no less enthusiastic for my tardiness. It has achieved that which I thought impossible: knocked coffee off its a.m. pedestal.
The Beginning of My Matcha Love Affair
First, matcha is so freakin' pretty. I don’t take pictures of my food, mostly because I’m too busy eating it, but if I did, I am confident there would be a ridiculous number of verdant tea drinks on my social media. That beautiful bright green hue perks me up in a way that coffee just can’t manage. It did occur to me this morning that I probably won’t love it quite so much the first time I spill it on my shirt—a bright green stain being even more noticeable than a dull brown one—but until that time, I’m going to enjoy the macaron-like vibrancy.
Speaking of vibrancy—wow! I don’t know whether it’s psychosomatic, but my energy while on matcha is spot on. I’m energized—but not jittery—all day. Granted, this is partly due to my habit of nursing my a.m. drink until approximately 3 p.m., but still. I teach teenagers. Anything that gives me the surge to handle them for seven-and-a-half hours, is still legal, and doesn’t leave me with the shakes has to be good.
Teenagers not only populate my place of work, there is also one in residence at my house. He drinks my coffee, which I can’t find much fault with because he starts school before he’s awake, and he already towers over me in height, which kills the “you’ll stunt your growth” argument. Despite his affinity for very sweet coffee, however, he has no use whatsoever for my matcha. It is mine, all mine, mwah ha ha ha. This means that when I buy it, I know it’s still sitting in the cabinet—unless I used it up myself.
Making Matcha Myself
Yes, I discovered matcha through Peet’s (which led, inevitably, as the road to degradation does, to Starbucks) and then I backed away quickly and protectively. I could either get my matcha fix served in a pretty paper cup by an aproned barista, or I could consider sending my children to college. Both would not be possible, especially once the almond milk entered the spreadsheet. But a $10-bag of matcha powder and a $7 battery-operated foamer thingy later, my homemade version is both reasonably budget-friendly and taste-equivalent. I also found out the hard way that I need a small amount of honey in there as well. Unsweetened matcha is a tough wake-up.
Even with my honey-doctoring, the temptation to be a holier-than-thou matcha drinker is strong. It’s got so many impressive-sounding health benefits: There are antioxidants, anti-carcinogens, and anti-plaque compounds to prevent heart disease. It may help liver function, increase energy without the crash associated with coffee—I wasn’t imagining it!—and boost fat-burning metabolism. I almost feel like my morning drink negates my other, less-virtuous habits, like staying up too late and eating French fries. I sip my sort-of-good-for-me drink and believe that I am making a step in the direction of Best Self (whatever that is).
Must Play It Cool
I avoid being an obnoxious jerk about it, though, because of Yerba Mate Guy. Several years ago, I had a class with an unbearably pretentious guy who had this elaborate set-up for his yerba mate, and he’d ostentatiously go through the whole routine every time we met. The mere mention of involving a bamboo whisk to prepare my matcha reminded me of Mr. D-Bag, and I thought, I can’t be that person. But, purist disdain notwithstanding, it turns out I can get by just fine with nothing more than my mug, the aforementioned foamer thingy, and my personal feelings of smug self-righteousness.
I haven’t given up all coffee—I won’t be the person who totes her own matcha along for brunch, and I like a cup when eating something sweet. It’s just that now, to my surprise, I’m a most-mornings-matcha drinker. Better late than never.
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Confidence Lift: Week 4 Day 3
Nik Naidoo is back with another round of Sequence exercises, as he takes on presses and lunges with a laser focus on form.
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Sheet Pan Chicken Teriyaki
This sheet pan chicken teriyaki is packed with protein, low calorie and so simple that it should be one of your weekly dinner go-tos.
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027: Cultivating healthy relationships with Silvy Khoucasian
Our personal relationships with friends, family, and our partner can dramatically impact how our mental health. I’m so excited to be chatting with Silvy Khoucasian today all about healthy relationships: what they mean, and how to build stronger, lasting connections.
Some of the things we discuss in today’s episode:
– The #1 reason why relationships fail
– The 5 love languages and how they can change over time
– Beating the 7-year itch and how to keep things exciting
– Tips for dealing with anxiety
– How huge life events can impact our relationships
and so.much.more
Please check out this one! It’s a good one, and listening to Silvy’s beautiful calming voice is worth it alone. She shares so much incredible information in this episode and I really hope you love it.
Here’s a little bit about Silvy:
Silvy Khoucasian has a Master’s Degree in Psychology (Marriage and Family Therapy) and has has dedicated herself to helping individuals and couples heal from trauma, create healthy emotional boundaries and establish real and lasting connection within their relationships.
Silvy has always been fascinated by culture and has extensively studied the way human beings behave in group settings. Growing up in the USA as a young immigrant from Armenia, Silvy has personally experienced how much culture plays a huge part in the roles we take on both in society as well as in our own family system.
Silvy also has a long history in the theatrical arts, where she has witnessed immense healing through the art of performance and role play. She uses drama therapy to help clients discover parts of themselves; parts that are difficult to access or that may have been suppressed for various reasons.
Find her on her site, on Instagram (she shares valuable info and great content in her stories) and on Facebook.
Thank you so much for listening and for all of your support with the podcast! Please leave a rating or review if you enjoyed this episode. If you leave a rating, head to this page and you’ll get a little “thank you” gift from me to you.
You can listen and subscribe to the podcast on iTunes, Stitcher, and Google Play.
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Photo Edit by Wenzdai Figueroa Look around your local CrossFit affiliate or your fav athletes’ social feeds (hey, Rich Froning!) and you’...
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What is anal bleaching ? It’s a popular cosmetic treatment that lightens your skin around your anus. That might seem a bit weird if you’re n...
