LIKE WHAT YOU'RE READING SO FAR? SIGN UP BELOW TO GET MORE POSTS SENT RIGHT TO YOU!
how to use visualization to turbo-charge your morningconclusion
Use your evening to set up for an awesome morning. How? Visualize it. No, I'm not saying that everything we visualize will come true, but most of the things will. What about what doesn't come true? Well, all we did by visualizing is just leave some extra space in our minds to deal with the stress and overwhelm!
-always lifting your LIFE, Laura pin me!
0 Comments
enter: collagen
Like most of the world, I love coffee (or some sort of hot beverage) and that is something that is part of my morning, NO MATTER WHAT. I am going to make it, I am going to drink it, it's definitely happening. More often than not, I also drink my coffee black. If you've ever tried adding whey (or pea, egg white, brown rice, etc) protein to black coffee, you know how gross it is. It doesn't dissolve well, it clumps, the taste is overpowering, it's just nasty. All those things made me give up on protein powders for a long time and try to eat it only from real food sources only. This can be VERY hard if you are trying to get almost 1 gram of protein per pound of bodyweight. That's a lot of food to eat! During that time, I am pretty sure I noticed a loss in muscle mass because it was just so hard to eat that much protein from real sources without constantly cooking or sitting down for a real meal. We all know that sitting down and eating is hard to do 3+ times a day!
This brings us to the amazing supplement that is collagen peptides. You might end up liking it so much that you buy it in bulk at Costco like I do! Instead of having to make a special shake as you would with a typical protein powder, all you have to do is add the collagen peptides to your daily cups of coffee. The collagen dissolves so smoothly and gives you (almost) NO weird taste. I say almost because there I feel there is a slight taste when I add two scoops (a full serving) to ONE cup of coffee, but if I only add one scoop to that ONE cup of coffee I don't notice a taste at all. This means that your first cup of coffee has one scoop, your second cup has the second scoop. From those two cups of coffee (that you were going to drink anyway) you get 20 grams of important muscle building protein in your diet with no extra time required. Try it out, there's even single serve packets! You will love how filling it is and your growing muscles will thank you!
WANT TO BE NOTIFIED WHEN I POST MORE INFORMATION LIKE THIS? SIGN UP BELOW!
PIN NOW AND SAVE FOR LATER!
a windmill is a "functional movement"
All the exercises I explain in my exercise library are what trainers like to call "functional movements". This means that they require a whole muscle GROUP to be activated, rather than just isolating one muscle. These exercises tend to get your heart rate up more, and they help to burn more fat and build more muscle!
I use these functional movements as the primary exercises in my workout plans. If you want a workout plan that is quick, effective and works well at building your curves and confidence, then make sure to check my workout plans out! There's routines for every schedule, and you will never get bored from doing the same thing each week! If you want the workouts PLUS in depth coaching for other areas of your life like confidence, healthy habit creation, goal setting and mindset, make sure to check our my confidence coaching that includes the workout plans along with everything else!
WANT TO BE NOTIFIED WHEN I POST MORE ARTICLES LIKE THIS? ENTER YOUR EMAIL BELOW!
If you're a bit lost on how to incorporate this and any other exercises into your workout routine, make sure to check out my workout cycles and travel workouts, they take the guess work out of it!
you need a mix from online training/coaching if...
WANT TO BE NOTIFIED WHEN I POST MORE TIPS LIKE THIS? ENTER YOUR EMAIL BELOW!
conclusion:
The goal of this post was not to sell you on a plan of mine or to convince you that I am the most knowledgable trainer out there. My main goal was to give some advice when it comes to embarking on a health and fitness journey. Do not sell yourself short and try doing things the “free” way because it will only take more time in the long run. You deserve better. I also ask you not to pay for something that will burn you out and cause you to feel farther behind than you were before just because someone has a fancy tagline or software. I urge you to do your research and find your perfect middle ground with someone who aligns with your goals, aligns with your budget and gives you the freedom to make mistakes, grow, and build lasting healthy habits.
-always lifting your LIFE, Laura
say what?
Yes, you already honor yourself in some way. I know you do. Do you have anything that’s even remotely “fancy” in your life that you do? Maybe you have a hair masque you love, a special breakfast you make after a workout, an extensive skincare routine, or a special candle you burn in the evenings. Or, maybe you’re like me (and most of the world) and have a special way you make coffee or tea in the morning. All these things are specific to you. You chose them for a reason. You chose the process, the products, and the timing all because they make you happy and they offer you some benefit. You already do the legwork, now it’s time to make it work for your emotional health too and turn it into self-care.
here comes the lesson in mindfulness
Just like my coffee, my tea has a special "art" too. Tea tends to be more relaxing for me, and is thus saved for the weekends or days off with my hubby. I have a gorgeous gold press for my loose leaf tea and the same mental notes happen here too. I admire the color of the press, the shapes of the tea leaves, the sound the water makes as it fills the carafe, the steam hitting my face, and the color changes of the steeping tea. Again, all those steps would happen no matter what, but being mindful of what is happening and what you are doing makes the difference.
LIKE WHAT YOU'RE READING? ENTER YOUR EMAIL TO BE NOTIFIED WHEN I POST MORE LIKE THIS!
have I lost you yet?
I sure hope not. I know this tip sounds silly at first, but think about it... All I am asking you to try is change the way you think about your face wash, your candles, your conditioner, even your scrambled eggs. All you need to do is be more mindful. Although these daily acts are simple, they are repeated for a reason: they give us comfort, love, satisfaction, etc. Let those feelings bubble up even more and enjoy not only the final product but the PROCESS you took to get there. Those 5 - 10 NOT extra minutes will definitely change your day.
This is where CSAs (short for Community Supported Agriculture) comes in. When you participate in a CSA, you are essentially paying a farmer in advance for their product whether it be produce, meat, honey, eggs, etc. By paying them in advance, you are giving them a BIG BENEFIT by offsetting some of their upfront costs from running a farm. Think about it, by the time you get to their farm stand or their produce gets to Whole Foods, they already have had A LOT OF WORK TO DO. Farmers don't get paid all year...
So... let's move on to the math... I participate in two different CSAs (one is for produce and one is for meat). produce CSA breakdown
I was able to sign up for 2019's growing season early (which got me a discount) and paid the cost up front (another discount). That payment gives us 12 deliveries, one every other week. Each delivery lasts us 2 weeks (just two of us at home) for a total of 24 weeks. My purchase price (with discounts) was $285. So:
$285 / 24 weeks = $11.88 per week for certified ORGANIC and FRESH as can be produce. UM HELLO. Major win. Could you spend $12 at Whole Foods or even Walmart for all your weekly organic produce? I think not. meat CSA breakdown
My meat CSA works a bit differently. Instead of signing up for a "growing season" you pay for meat in 10 lb increments to get a "bulk price". 10 lbs of meat is $85. On top of that, you get a free dozen of eggs from pasture raised chickens ($6 value at the Whole Foods near me). If we subtract the $6 from $85, that leaves us with $79 towards the 10 lbs of meat.
$79 / 10 lbs = $7.90 per pound for free-range, pastured, grass fed/finished meat! I know that price might seem high for ground meat, but that's not all you get... I get filet mignon, bacon and whole chickens in my mix too!
WANT TO BE NOTIFIED WHEN I POST MORE ARTICLES LIKE THIS? ENTER YOUR EMAIL BELOW!
final notes
Again, I am not telling you that you need to go broke to get the best food you can. What I am telling you to do is think outside retail grocery stores. I want you to do your research and find a local farmer/CSA who needs your support. CSAs are great opportunities to feed your family the best food you can get and to learn about so many new ingredients. I had no idea what a kohlrabi was before our CSA, and now it's one of my favorite foods! These CSAs have been huge time savers for me too. Imagine stopping somewhere only every other week to get all your produce for the week? Imagine going to the freezer and pulling out anything you'd like? For the variety, the price and the value of their food, CSAs are always a win and you are ALWAYS deserving of that value.
-always lifting your life, Laura
I know. You're overworked, spread thin, stressed, tired and have too big of a to-do list. You see all these posts about self care, about giving yourself time and space and on top of that you NEED to get a workout in AND meal prep...
You think "how the heck am I supposed to do that PLUS all the other crap I have to do PLUS be the best for the people in my life that rely on me???" Well, I have some news for you: If you do not focus on yourself and push through your exhaustion to help and serve others with no break, you WILL get burnt out. You might not be burnt out now, but you WILL get to that breaking point some day. And when that day comes, all hell will break loose. Why? Because you will be so fed up, tired and drained to do all the things that you do for others (which we all know is pretty much EVERYTHING). I know self-care gets pushed to the bottom of the list. It feels like it something we do only when given permission... Permission? Really? You're the one taking care of everyone and doing everything, you DESERVE that time to build yourself up, to learn more, to grow more. Give yourself your own permission. Self care should never be viewed as just a treat. It should be viewed as the thing that keeps us vibrant, renewed and ready to serve the world in the best way we can. Please, take this thought with you today: "You can only give others what you give yourself." Give yourself the gift of time to breathe, the gift of reflection, and the gift of time to honor yourself. -always lifting your LIFE, Laura
WANT MORE TIPS LIKE THIS? ENTER YOUR EMAIL BELOW TO START BUILDING MORE CONFIDENCE!
WANT MORE TIPS LIKE THIS DELIVERED STRAIGHT TO YOUR INBOX? SIGN UP BELOW!
I urge you to go on social media with a purpose. Instead of falling prey to mindless scrolling, go on and DELETE. If someone always posts things that make you feel bad about yourself, get rid of them! They will have NO idea. Just do it. Go on social media with the purpose of creating the most motivational and nurturing environment you can. Un-follow the half naked gym selfies, the "better than thou" posts, the posts that only show highlights. They don't deserve to be in your life. This is YOUR YEAR and they shouldn't share in any part of it.
-Always lifting you life, Laura PS: I you're looking for someone to add to your nurturing social media environment, add me on Instagram and Facebook (links at right). If you want even more motivational support, make sure to check out my confidence coaching program!
I am not at all the girl today that I was in high school. Nope. I am SO FAR from that girl. In high school I was never the “popular girl”, “no guys liked me” and I was too scared to try anything outside my comfort zone. I was too scared to make new friends or even think for myself really. I had no confidence to trust in my own wants. All that time feeling “less than” led me to view college as finally getting a clean slate, a blank canvas to work with, much like how many of us view a new year. Although I was ready to leave my sheltered life, I was still so scared.
With this clean slate of college in sight, I was determined to change the way people viewed me. I was determined to no longer be the “fat girl”, the “shy girl”, the “sheltered girl”. Now I’m not going to lie to you all, my journey to confidence didn’t start with lifting weights but it was definitely the turning point in my success. Things started slowly, because for me, I actually LOST the freshman 15 rather than gained it. I was so sedentary in high school and had absolutely no healthy muscle mass, so the simple act of walking through a hilly campus made a big change for me. With the loss of weight, I started noticing some things... like GLANCES. FROM GUYS. Yes, guys started noticing me. I know, I know, I should NOT be saying that the way men look at us is the only reason we should feel worth, but I would be lying if I said it didn’t help me when I was at my lowest and most scared point. It did. Those glances gave me the hope that my work was not futile. If you’ve read any of the other pages on my site, you already know that appearance is not the primary reason I advise women to workout, but back then, for me, it was. I wanted to finally be the fit girl, the thin girl, the healthy girl. So, those first glances from guys led me to incessant hours of cardio at the gym, the same way most of us start out our fitness journeys. I woke up super early, went to the school gym when the average college kid was still asleep or hungover and I used the elliptical for a brain numbing hour. I would then go to the dining hall and eat the healthiest meal I could, again alone because I didn’t have the confidence to talk to anyone new. I continued this cardio cycle for a few months until one of my friends took notice and said “hey why don’t you workout with me and my boyfriend at the gym!” My immediate reaction was “UH NO, I am still too fat to touch dumbbells”. She assured me that one day would not hurt, so I begrudgingly joined her fit self and her boyfriend's fit self... Well, that workout changed my life. I mean, yes, the insane soreness changed my life, but that day was when I realized that weight training was a skill. It took thought, it could be intellectual, it was therapeutic, and most importantly, it was EMPOWERING. I was hooked. Every waking moment from then on was spent thinking of my next workout, how to pair exercises together, how to get the best bang for my buck in the gym. I was single at the time, so I went four days a week to lift, gathered as much information as I could and spent the rest of my time with the mantra "lift, eat, sleep, repeat." By lifting weights, I was forced to venture out into the “men’s section” of the gym, and although I was received by the bros with even more looks, something had changed inside me. Instead of these looks inciting happiness, they incited a desire to move past their approval, to only focus on the approval of myself. When you’re a girl in the weights section, you’re only able to compete with yourself really... all you can do is just be better than you were the day before. That became my mantra eventually. Simply remembering the fact that each day I was closer to my goal than the day before was what kept me going, despite not having anyone to share it with. All I wanted to do was go to the gym, get stronger, hone my skills and keep learning. I remember vividly the day when I was at the grocery and got up from picking something from the bottom shelf. I was able to squat back up with ease. I was finally making change that cardio alone was not doing. For the first time ever in my life, I was able to walk through a crowded place and hold my head high. I was able to laugh and not care if my face looked weird. I was able to be alone and not feel judged. I was able to love myself for who I was at that exact moment. I was able to focus on the journey to my goal. I didn’t care if others liked me or approved of what I was doing. What mattered was continuing the amazing energy that was growing inside of me. If my story inspired you, please reach out to me, I would love to hear your story! If you need help achieving the same thing I did, please take a look at my workout cycles or confidence coaching, they will definitely get you on your way towards confidence. -Always lifting your life, Laura
WANT TO BE UPDATED WHEN I POST MORE ARTICLES LIKE THIS? ENTER YOUR EMAIL BELOW!
set up:
WANT TO BE NOTIFIED WHEN I POST MORE WORKOUT TIPS? SIGN UP BELOW!
modifications:
If a front plank is too hard, you can perform the movement from your knees as well. You would set up the same way, but instead of sending your toes back, you simply move your knees back one at a time.
If front plank is too easy, you can try removing one extremity from the ground at a time, say alternating hands, or alternating toes. You can also elevate your feet for an even bigger challenge. What about forearm plank? You set up the same way! Instead of starting out on hands and knees, start out with your elbows and knees on the ground. Take the time to verify that your shoulders are above your elbows, then send your feet back one at a time. Not sure how to incorporate plank into your workout routine? My workout cycles make that easy! |
AuthorMy name is Laura and I help overly tired 20something women overhaul their lives, energy and confidence without overwhelm. Categories
All
DISCLAIMER:
Although I am a Certified Personal Trainer through the National Academy of Sports Medicine and write to the best of my knowledge on fitness, nutrition and lifestyle practices, I cannot be made liable to know all information on a particular subject. Knowledge gained through this blog is to be used at your own risk and all lifestyle changes should be discussed with a doctor before starting. I am also a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com. I do receive a small reimbursement for sales made through the links provided on my blog. |