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Disclaimer: Clicking on these some of links does provide me with affiliate income (at no cost to you) but I do PROMISE that these are products I actually use and love and that they have been purchased with my own money, nothing has been given to me for free to endorse.

how to not feel like a hibernating bear this winter:

10/22/2019

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It's 5:45 AM in the dead of winter.  Your alarm is beeping but you just CAN'T get out of bed.  It's pitch black out and you feel like a bear who got woken up from hibernating.  After a few minutes debating sleeping in "just a few more minutes", you think about your new pumpkin spice coffee creamer and it motivates you to get out of bed.

Sound familiar?  If so, keep reading because after you've finished this post, you'll be armed with some new tactics and products that will set you up for a more alert morning and a more relaxing evening.

Anyways, back to our story... 

You make your way to the kitchen, pour your coffee, load it up with that sugary pumpkin "goodness" but still feel just SO groggy.  Your day goes on, you get some items checked off your to-do list, grab an afternoon latte but still your productivity is low.  Finally it's time for dinner, and after that you try to wind down with a Netflix binge, because seriously, what else are you going to do when it's cold and dark out??

Next thing you know, 11:00 PM appears on your phone...  It's late and you should go to bed, but your brain won't calm down.  What gives??  You were tired all day but now you can't sleep?  Grumbling, you crawl into bed and lay there getting weird hot and cold sweats in your flannel sheets and cotton pajamas...  Midnight rolls around, you finally drift off...  

And BEEP BEEP BEEP, the 5:45 am alarm goes off, and the cycle repeats itself.  How do you stop it?  After a few key changes to your routine and a few product additions, you can easily make your mornings and evenings set you up for a more productive day!
Do you have the winter blahs? Click to learn how to wake up more energized even in the dead of winter! Stop waking up tired and finish everything on your to do list!

Here's your checklist for a good morning:

First?  Fake the sunrise.
Seriously, this thing has changed my morning.  By slowly getting brighter, this alarm mimics a sunrise to gently bring you out of deep sleep at your desired time.  Once it's at it's peak brightness, it is SO much easier to get out of bed.  You can also try setting your thermostat so it's a bit warmer than normal right when you want to wake up, making it much easier to get out from under your cozy blankets.
Second?  Make it smell energizing, but not just from your coffee.
After getting out of bed, you'll want to freshen up your space with invigorating, brain stimulating scents like citrus oils and mint.  Put them in the diffuser of your get ready space and get your brain fired up for the day.  No diffuser?  Try this one, it packs a big punch, holds a lot of water, and helps to humidify dry winter air which is great for skin!
Third?  Lessen your sugar and caffeine load.
No, I'm not telling you to give up your coffee.  What I am saying is that after decreasing the amount of caffeine and sugar you have, you WILL get used to it and you WILL feel more energy later on in the day.  Don't try to give it up all at once, wean yourself off the fully caffeinated coffee by switching out a scoop or two for decaf.  Next week, try switching out a bit more.  You can also lessen your sugar dependency by switching that sugary pumpkin spice creamer for actual pumpkin spice.  I like this one, it's organic and gives me that #basicwhitegirl vibe without being so basic.  All you need to do is put some in your brewing basket, or simply sprinkle it on top.

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Now here's your checklist for a good evening:

First?  Block out the lights.
Set the mood for your Netflix binge and dim the lights in your room.  This mimics sunset which naturally releases melatonin.  Also, block out the blue light from your TV and phone with a cute pair of blue-blockers like these!  As soon as I started wearing these in the evenings, I got way sleepier way earlier!
Second?  Add a scent to your nighttime routine.
We all know that scents can take us into the right frame of mind, so make each evening smell the same and eventually your brain will associate that scent with sleep!  Move your diffuser to the living room (or buy two and keep it there all the time) and diffuse calming scents like these blends from Plant Therapy.  Give it a few weeks and your brain will learn to relax on command!
Third?  Wear pajamas that breathe.
I don't know about you, but I sweat a lot when I sleep.  As soon as I made the switch to bamboo sleep shirts (and socks but that doesn't have to do with pajamas) I started sleeping so much more comfortably!  After wearing these shirts, you'll sleep through the night rather than waking up in the middle all sweaty and uncomfortable.
Now that we've covered the details, here's a recap of all the things you need to set yourself up for a great morning and night.  After checking these items out on Amazon, share this post with a friend, we all need better sleep!

here's a recap of the items:

Good morning!
Nighty night!
Do you have the winter blahs? Click to learn how to wake up more energized even in the dead of winter! Stop waking up tired and finish everything on your to do list!
Wake up early and refreshed with these tips on how to stop winter blues. Learn sleep hacks tips lifehacks! Hibernating bear funny.
Wake up early and refreshed with these tips on how to stop winter blues. Learn sleep hacks tips lifehacks! Hibernating bear funny.
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good morning!  here's how to do one at the gym

10/9/2019

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Yes, there is an exercise called a good morning!  This exercise helps to strengthen your entire posterior chain and works similar muscles as a deadlift.  We also need to keep in mind those same skills that a deadlift needs:
  1. keeping a straight back
  2. keeping your butt out
  3. keeping your chest up
A good morning requires a decent amount of flexibility, so if you're feeling a stretch, that's ok, but make sure to stop if it gets to be too much.  Your flexibility will improve over time with this exercise, I assure you!

this 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!  
CLICK HERE TO START MY FUNCTIONAL MOVEMENT BASED WORKOUT CYCLES
CLICK HERE TO ENROLL IN CONFIDENCE COACHING AND KICKSTART YOUR HEALTH JOURNEY

here's how you set up your good morning:

How to do a good morning exercise with correct form to strengthen your back and glutes.  Build a strong back and butt with a good morning exercise.  Weight training for women
First, if you have never performed this exercise before, take a second to watch the video above.  When it comes time to do it for the first time, PLEASE try it without any weight.  Alright, here we go!

What I would like you to do is stand with your heels towards a wall, about a foot away from it.  With your hands folded on your chest, hinge your hips back in space and try to touch the wall with your butt.  It's farther back than you think right?  This hinging movement is the basis of the good morning.

Did you keep a gentle bend in your knees?  If so, awesome!  Proceed on to the next step.  If you didn't, try to touch the wall without bending your knees a ton and without locking your knees.  You should feel your weight mostly in your heels rather than the front of your feet.

Try to perform this exercise in front of a mirror to help check your form.  Ideally, you would be able to see something written on the front of your shirt in the mirror as you go up and down.  You do this by keeping your chest up, your shoulders back, and your butt sticking out.  By activating and tightening all those muscles, the entire back side of your body gets strengthened. 

How low can you get your torso?  Depending on your flexibility, you might be able to get it parallel to the ground.  If you can, that's great!  If not, that's ok too, the flexibility will come with time.  Also, I would much rather you perform a shallower good morning than one that requires you to drop your chest in order to get lower.

Once you get the hang of the hinging movement and can perform that for at least 15 reps, it's time to add some weight!  Just like in a squat, you want the bar to sit on the meaty part of your upper back - your traps.  Holding the bar there will require strength in your shoulders and a pretty good range of motion, so take your time and go slow.  Adding the weight also changes your center of gravity compared to performing the exercise without weight, so make sure to build up slowly, if you can find a small bar, that's best to start with!

​Try a few reps and see how it goes, if the weight feels stable on your shoulders, keep going!  Expect to feel soreness from this exercise all the way from your upper back down into your glutes, and even down into your hamstrings.  It really is an awesome exercise, so try it out with your next workout, or use one of my already curated plans!

How to do a good morning with weights the right way.  Good morning exercise proper form.  Good morning exercise video with correct form
How to do a good morning exercise with correct form to strengthen your back and glutes.  Build a strong back and butt with a good morning exercise.  Weight training for women
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fall feels without synthetic fragrances!

9/25/2019

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Make your home welcoming with fall essential oil blends.  Ditch the toxic candles and artificial fragrance for a more natural way to make house smell good! Here’s an easy way to make your house smell good for fall.
It's finally fall!!!! To me, this means it's the best time of the year to get outside and enjoy nature. It's time for bonfires, walking on crunchy leaves, apple cider and scarves...

Decorating our home for fall is one of my top autumn activities, and it used to mean hitting up a HIGHLY toxic candle store (I think you know the one I am talking about) and buying a new candle for every room (when they were buy one get one free of course)...

After learning about the terrible effects of synthetic fragrances on the endocrine system, I made it a point to get rid of all those candles and switch them out for essential oils. Picking an essential oil brand wasn't easy, because some are just SO overpriced, some aren't tested for quality and some aren't even what they say they are! After lots of research and number crunching, I finally found a company that delivers high quality oils without breaking the bank and they even ship them to you at Amazon Prime speed! Plant Therapy, my favorite essential oil brand, also offers lots of other products and beautiful blends that fit every mood and need.
buy Plant Therapy essential oils
Right now, Plant Therapy has an AWESOME fall set for sale containing three 10 mL bottles of different fall scents. They're amazing! Yes, you can definitely put some in your diffuser, but the best part is, I’ve found an even EASIER way of using them instead of diffusing!

All you need to do is...
  1. go outside in the fresh air and find some pinecones
  2. bring them back in and brush off any dirt, bugs, etc.
  3. place them in a decorative bowl
  4. drop some drops of your favorite fall oils (hopefully by Plant Therapy) on the pinecones
  5. ​sit back, enjoy the wonderful season and make yourself a cup of tea!

​Easy right! In case you missed the links to the fall blends, here it is, get your bottles now before they sell out!
buy delicious FALL essential oil blends

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Make your home welcoming with fall essential oil blends.  Ditch the toxic candles and artificial fragrance for a more natural way to make house smell good! Here’s an easy way to make your house smell good for fall.
How to use essential oils for an easy way to make your house smell good for fall! Premade fall scents essential oils are a simple way to make your house welcoming for guests this holiday season.
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when is it time for a rest day?

5/2/2019

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If you're reading this, I bet you've seen tons of workout plans that have
If you're reading this, I bet you've seen tons of workout plans that have "prescribed" rest days.  That means they tell you EXACTLY which day of the week to rest with total disregard for your schedule, your life and how your body feels.  I mean seriously, if Thursday is your typical night out with the girls but your workout DEMANDS that you go to the gym...  It's time to find a new workout plan...  Why?  Because that is just NOT how rest days are supposed to work.

Exercise should always complement your life...  It should never detract from or control it.

but... if you don't listen to the plan, then what do you listen to?

Simple!  (Kinda.) 

You listen to your body (and your PERSONAL calendar, not theirs).
This is a lot easier said than done, I know.  With all the "motivational" things we see on social media like:
  • rise and grind
  • you can sleep when you're dead
  • never skip Monday
  • Fridays count too
  • slay all day
  • etc, etc, etc 
It is just SO hard to think we are allowed to rest.  But the reality is...  All the people you see succeeding in the gym are either:
  1. taking rest days and just don't talk about them because it doesn't get them as much attention
  2. or not taking rest days and are on the verge of sabotaging their health​ ​

the truth:

All the work you do in the gym is great, but what you need to remember is that the 45 minutes you spent working out is not when your body gets stronger.  Seriously, it's not.  Those 45 minutes told your body what to do, but WHEN it happens is way after those 45 minutes are up.  Your body needs to recharge.  It needs to sleep.  It needs to leisurely walk.  It needs to stretch and regain mobility.  All these things that happen outside the gym are what let your body get ready for next time so you can be more agile, faster and stronger.

If you don't give your body time to repair, then you'll be in the second camp from above = on the verge of sabotage.  I've seen it many times before from training clients...  People get super motivated at the beginning and take on too much at once.  They feel great (at first) but eventually get burnt out and give up completely because they are so tired, sore and grumpy.  If they listened to their body's needs and took a break, they would have been able to continue.

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so you know you need to rest, but when?

Here's the hard part.  Listening...  My rest days are never the same day each week, it always varies depending on what I've done in the week, what is on my to-do list, and where my head is.

What I advise you to do is use these two general rules of thumb:
  1. if you have too much to do in one day (or too many fun plans), TAKE A REST DAY.  The mental stress that comes with a big to-do list and running from place to place does NOT equate to a good day at the gym, so you might as well just save it.
  2. if you have been sore for two days in a row, TAKE A REST DAY.  That soreness means that your body did a great job then and needs some time to recover so it can do a great job again.  Wouldn't you rather have an awesome workout than just an ok one?  Save it for another day.
I really hope those two rules help you along your journey to wellness!  If you want to start a workout plan that DOESN'T prescribe specific rest days and gives you ultimate flexibility with your life, check out my workout cycles with the link below.  You pick from 1, 2 or 3 workouts a week and schedule those days in according to YOUR needs.
click here to start a flexible WORKOUT PLAN
​Need even more help listening to your body?  Check out my confidence coaching plan, it helps you gain body confidence through working out, but also through treating rest as a way to honor your body!
click here to sign up for CONFIDENCE COACHING

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A good workout needs good rest day ideas! Learn how to listen to your body and determine when to have a rest day based on your schedule and your body! #liftyourlifewithlaura #workouttip #restday #restdayworkout #fitness
If you're reading this, I bet you've seen tons of workout plans that have
A good workout needs good rest day ideas! Learn how to listen to your body and determine when to have a rest day based on your schedule and your body! #liftyourlifewithlaura #workouttip #restday #restdayworkout #fitness
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the six snacks i auto-ship on amazon

4/24/2019

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Sometimes, you just need a crunchy snack...  I am a big chip lover...  and popcorn lover...  really I love anything salty.  If you're like me, chips are a HARD thing to say no to, especially when its summer time and the grill is fired up!  Chips are a perfect side to your awesome grilled meats and veggies.

What are you to do though?  Buy the conventional chips that have hydrogenated and inflammatory oils?

NOPE.  Get on Amazon and buy yourself some GOOD snacks, in bulk, so you never get tempted to buy the "bad stuff"!  Below are my top six snack items that I feel CONFIDENT eating on a regular (very regular) basis!  The first three are chips, just like discussed above.  The last three are the other things I order on auto ship just because I love them so much!
My favorite chips (in no particular order)...

1.

Jackson's Honest is a great brand.  Their snacks are super flavorful, but don't worry if you're not a fan of coconut oil, they don't overly taste like it!  These sweet potato chips come in a 12 pack (yes a 12 pack!) and are what I reach for when I know I need some carbs, but I don't have any leftovers handy and am too lazy to microwave a fresh potato...

2. 

Another Jackson's Honest item!  If you follow me on Instagram or Facebook, you probably know I LOVE guacamole...  These chips are the perfect compliment and are just the right amount of salty...  They're even husband approved, he reaches for them without me putting them out!  These chips come in a 12 pack too, just like the sweet potato chips!

3. 

Good Health makes an AWESOME "regular" potato chip.  Made with avocado oil, these chips are another favorite when I want something just plain and salty and decadent.  Just like the blue corn chips, these are another husband favorite, he doesn't complain about me not buying Lay's anymore!  These chips come in a 12 pack too, but be warned that they disappear fast once in the kitchen!
The non-chip snacks I buy on auto-ship...

4.

Popcorn made in my Stir-Crazy is my sinful treat for when I am home alone...  I can demolish a bowl of popcorn, especially if it's topped with shredded cheese!  The Stir-Crazy is super easy to use.  All you do is add a fat source (my favorites are grass-fed butter, coconut oil, olive oil or bacon grease), add your kernels (organic like shown here), put the lid on and flip the switch!  Microwave popcorn pales in comparison to the flavor here!  This popcorn is sold by the bag, but one bag lasts me a long time!

5.

 Pork Rinds are a very recent discovery of mine.  I bought my first bag of Epic pork rinds at a local store, and after that, I was hooked.  I will say, I think pork rinds are hard to eat on their own because they can be so dry and crispy, so what I do is dip my pork rinds into homemade mayonnaise (made with this immersion blender) or guacamole.  It's the perfect way to sneak in a source of protein and healthy fats!  Epic sells their pork rinds in a pack of four, and one pack will last me 1-2 months.

6. 

Chocolate...  I am a big believer that sweets are a part of life, we just need to learn how to lessen their grip on our blood sugar levels and minds.  Sugar is definitely addicting, but I feel like if I let myself have a small amount every day, then I can keep a grip on the cravings.  Lily's chocolate is a perfect way to get that sweet, decadent bliss, without the sugar rush.  Lily's is sweetened with only Stevia and I can easily eat just one row of squares in the afternoon or after dinner and be all set.  My sweet craving is met and I don't get a real sugar rush! 

that's it!  did I miss anything other good snacks out there?  let me know in the comments!

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Learn which healthy snacks from Amazon to buy and avoid processed foods! learn a personal trainers Amazon Subscribe and save products! #liftyourlifewithlaura #amazonlist #subscribeandsave #healthysnacks
Buy healthy snacks in bulk from Amazon with this list from a personal trainer! Keep your pantry stocked with healthy foods without hydrogenated oils. #liftyourlifewithlaura #healthysnacks #amazon #subscribeandsave
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how to do a good push-up

4/9/2019

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Learn how to do a proper pushup for women.  How to do a good pushup.  #liftyourlifewithlaura #pushupchallenge #pushup #pushups #exercisetip #workout

​Hi!  My name is Laura and I am a holistically minded personal trainer and confidence coach.  I am a big believer that lifting weights helps to build confidence and is the basis of my motto:

"lift some weights, lift your spirit, lift your life."

If you are new to lifting, it can take a bit of research and guidance to get yourself ready to go off to the gym on your own!  Hopefully this guide to pushups helps get you there!  If you need any more advice, click the buttons below to learn more.
more EXERCISE how tos
CLICK TO START LIFTING WEIGHTS ON YOUR OWN
CONFIDENCE WORKBOOK

pushups are 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!  
CLICK TO START MY FUNCTIONAL MOVEMENT BASED WORKOUT CYCLES
CLICK TO ENROLL IN CONFIDENCE COACHING TO KICK START YOUR HEALTH JOURNEY

yeah, pushups are hard.

Yup, they're hard.  Not denying that at all.  BUT, pushups are a critical part of building strength when done correctly.  Watch this video first, then read on for a detailed explanation.  
So...  what's going on here?  First, any pushup should start out in a proper plank.  (read more about setting up a proper plank HERE).  Think about it, a pushup is really just a moving plank.  The goal is to keep your body nice and tight throughout the whole movement, with only your arms and shoulders moving. 

To do this, start with your hands directly under your shoulders.  If you are performing your pushup from your knees, that same rule still applies.  Think about it this way, the more centered your hands are under your shoulders, the better they will be able to push your body away from them.  If you are performing your pushup from a bench or the wall, again keep your hands as directly under your shoulders as possible.

See how my elbows stay close to my sides?  Ideally, your arms should be at a 30 degree angle to your body.  This means that your elbows are NOT splayed out to the sides and that your fingertips are NOT pointing towards each other.  Your hands can turn in slightly, but just enough to mimic the 30 degree angle that your arms make.  At first, this might seem like your arms are way too close to you, but I promise this will save your shoulders in the long run!  Learn how to do them well NOW, before you engrain bad habits.  

The other thing to remember is that your hips should not fall down and they should not fly high.  Keep them in the same position you started your plank in.  If you notice your hips shifting up or down, it's time to stop, you're done with your reps.  At this point you can either take a break and try another set, or you can try an easier variation of a pushup.

my biggest piece of advice:

Learn how to do a proper pushup for women.  How to do a good pushup.  #liftyourlifewithlaura #pushupchallenge #pushup #pushups #exercisetip #workout
Again, pushups are not easy!  Do not get frustrated with yourself if pushups are hard.  Do not try to push yourself and do poorly executed pushups from your toes either.  There is absolutely nothing wrong with doing pushups from your knees, a bench, a chair, or even the wall.  Start slow and only progress to the floor when you are ready.  Even ONE perfectly executed pushup from your toes and the floor is better than 10 that are just messy.

Want more guidance with your workout plans?  Click below to work with me!
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Learn how to do a proper pushup without injury to your shoulders.  Gain confidence by mastering a pushup!  #liftyourlifewithlaura #pushups #pushupchallenge
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how our deep freezer changed our lives

3/24/2019

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Learn deep freezer organization tips to help with meal planning and healthy eating. Get better at meal planning on a budget by using a deep freezer to buy meat in bulk! #liftyourlifewithlaura #eathealthy #deepfreezer #eatprotein #diettips #diet #healthyonabudget
I know, that sounds a bit extreme right?  A deep freezer changing your life?  Well, it did for us.

Years ago when I started my fitness journey, I learned the importance of protein in a muscle building diet.  In my opinion, meat is the best way to get protein because it has all the amino acids your body needs.  I am a true believer that humans were designed to eat meat (please do not take offense to this if you are a vegan or vegetarian).  Meat also gives you more protein for less calories than most plant based options can give you.  Anyway, I knew that meat was an important part of my diet, but I also knew it was the most expensive part. 
 

​I am an avid Costco shopper, so our regular freezer would get full FAST.  My husband is also a hunter, so once the freezer was full of venison, there was basically no room for anything else...  Not even a frozen pizza!

After a few months of deliberating, I finally convinced my husband to get on board with a deep freezer.  
It was about a $300 investment up front, and it was a pain to get it into our basement because of our skinny stairs, but it was totally worth it.  We even loved it so much that we moved it to our next house!

how to organize your deep freezer

Let me preface this organization part by stating that our deep freezer is ONLY used for meat.  Yes, only meat.  Yes, we DO have that much meat to store. Remember how I said that I am an avid Costco shopper and have a hunter husband?  Well, in addition to those two budget friendly meat sources, we also belong to a few meat CSAs.  In my opinion, buying meat in bulk from a CSA is the absolute BEST option when it comes to getting high quality meat that doesn't break the bank.  By buying directly from the farmer, you avoid the middle man.  Buy buying in bulk you save even more money.  By buying local, you're helping out a small business and doing you part to make a difference in the world.  You can read more about the number crunching I did about CSAs in this article.  

SO, the ability to BUY AND STORE MEAT IN BULK is why a deep freezer is so life changing.

Maybe this will sound like you: You are trying to eat healthy, so your meals are centered around a protein, vegetable and/or starch.  Meat is the most expensive part of your meal, so it seems like it's the hardest thing to keep on hand, especially when you are limited to only a small freezer.  You plan your meals based off what meat you buy at the store every single week, maybe even multiple times a week.  You worry about those small sized packages going bad in the fridge if your social plans change throughout the week (like going out to eat unexpectedly), etc.  Maybe you can store some bulk items in your small freezer, but you quickly run out of space and get frustrated. 

With a deep freezer, all you would need to do is take a trip down to the basement (or wherever you put it) and it's like you have a fully stocked meat counter at your fingertips.  Sound nice?  I promise, the investment up front will pay off in the long run both financially and mentally.  


On to the organization part.  Our deep freezer is 7.0 cubic feet...  That's BIG.  Luckily, it came with two baskets that slide across the top rail.  These baskets were a big selling point for the freezer because it helps to keep all the small items from falling down into the depths of the freezer.  I will say though, my freezer is not the best organized at the moment and some extra bins would be nice!  Maybe that will be another blog post some day?  I think it will!
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Currently, I store small items in the two sliding bins.  One contains breakfast meats (bacon from Costco, sausage from CSAs) and smaller cuts from our CSA, while the other contains smaller cuts of meat that I have portioned out on my own (either from CSAs or Costco).  The bottom of the freezer is where things are currently the most disorganized and where I do need to improve!  What is down at the bottom is venison (from my husband hunting), large cuts from our CSA, and bags of seafood from Costco.  Ideally, I would have shallow stacking bins that I could pull out easily and see my entire stock.  But like I said, that organization overhaul will be a post for another time!

main takeaways:

If you struggle to eat healthy because you feel like time is working against you and that making multiple trips to the store in a week is just NOT convenient (it's not, no shame there) then I strongly urge you to consider a deep freezer BECAUSE:

  • it will save you money in the long run
  • it allows you to keep healthy options on hand at all times
  • it gives you less excuses to eat out or rely on fast food
  • it lets you buy in bulk which is better for the environment and your wallet
  • and because it takes some meal planning stress away

Who doesn't want all those things?  Do you already have and love your deep freezer?  Comment below if you have any organization tips!

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Learn food storage organization to save time when cooking dinner and meal prepping. Save time and money by buying in bulk and keeping health food on hand.
Eat healthy on a budget with a deep freezer. Learn how to eat more protein daily by meal planning with a deep freezer. #liftyourlifewithlaura #eathealthy #deepfreezer #eatprotein #diettips #diet #healthyonabudget
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How to detox your fridge

3/22/2019

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How to detox your fridge and start your unprocessed food diet. Learn how to spring clean your fridge and eliminate toxins from your home! #liftyourlifewithlaura #detox #springcleaning #springcleaningtips #fridgecleanout #cleankitchen
What is the central hub of your home? Your kitchen right? And what’s the most visited place in the kitchen?

Dishwasher? No (I wish)... 

Sink? No... (unfortunately)

​Fridge? Yup, the fridge.

Your fridge can can be a source of amazing fuel for your family, but it can also be a source of... germs, stress, overwhelm and potentially expired and processed food. Here’s my tips on how to “spring clean” your fridge so that it helps you along your journey of unprocessed eating!

1. get in the zone

The first thing you need to do is accept the fact that this might be a very big change for you and your family. Emptying out a fridge and only keeping the good stuff is hard and can be emotional. So, I ask you to turn up your favorite music and plan at least half a day to embark on this journey and just get excited!  Yes... cleaning out the fridge is a lot of work, but it will be so worth it in the end! Being an appliance we see and use multiple times a day, it’s easy to overlook what piles up in it and just let it become the norm.

So, maybe this idea of clean eating is new to you, maybe it’s not. Either way, the health benefits you will gain from it cannot be found in any other health habit.

2. empty it out

Out with the old and in with the new right? You can’t start fresh without seeing all you have to work with. A lot of times, we get frustrated with our fridges because they just seem to fill up so fast! The reality is, they are probably just poorly organized and full of things we don’t need...

I am probably the biggest anti-food-waster out there, it makes me physically hurt to throw out food, but sometimes, it just has to happen. If you’re like me, ask yourself something like this: “would I rather have a half full jar of store bought Alfredo sauce OR space to fit a block of grass fed butter?” I think you know the answer to that one.

While you are emptying out the fridge, make two piles on your counter:

1. Food that came from grocery store aisles
2. Food that came from grocery store perimeter
​3. Leftovers

That's it for now, leave the food on the counter and proceed to step 3!

3. start fresh

Now that your fridge is totally empty, it's time to deep clean.  You don't want to put your sorted and nice fresh food in a dingy fridge right?  Here's some tips to make that process suck a little less:
  1. ​Take out all the bins: it will be easiest to clean if you take out every bin and leave the empty shell of your fridge.  This shell can be wiped down easily, and the bins can be hand washed in the sink.  Make sure to let the bins dry COMPLETELY.  To help the bins dry you can take them outside if the weather is nice to let the wind and sun speed up the process!  If it's cold out, you can set them near a vent if you have the heat running.
  2. Use a non-toxic cleaner: pick a cleaner that won't contaminate the food you put back in the fridge.  My pick for a spray on and wipe off cleaner is Branch Basics, you can read more about why I love it so much here.  My pick for regular dish soap is Attitude Living because it is synthetic fragrance free!
  3. Use paper towels & microfiber cloths:  if you have any particularly messy spots on the fridge shell, wipe them down first with paper towel and toss out the majority of the gunk.  THEN, follow up with microfiber.  Microfiber picks up so much more than a paper towel, and you can reuse them forever!
  4. Clean all the nooks and crannies: don't focus only on the large faces of your fridge, make sure to get the seals and door hinges too.  These areas can easily trap dust and germs and tend to be touched more than you think!  Spray them down with some Branch Basics and you are good to go!
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4. sort

Now that the interior of your fridge is clean and your bins are drying in the sun, it's time to tackle those piles of food.  You currently have three piles (food from grocery store aisles, food from the perimeter, and leftovers) and it's time to refine those further. 

Before we begin, think about the real purpose of a fridge: it keeps food with a short shelf life COLD.  Again, it's for food with a SHORT shelf life.  Haven't we heard the advice of staying at the perimeter of the grocery store while we shop?  All the foods at the perimeter NEED the fridge right off the bat right?  The following organization will help to solidify this notion:
  1. leftovers: this will be the easiest pile to sort through because the rule here is simple...  Toss what is over a week old, and keep everything else if it is still good.  Just make sure to eat it!
  2. food from the perimeter: not EVERYTHING from the perimeter of a store is good for you, but it tends to be where you find food that is the least processed.  Take a look at your pile, what's in it?  Produce?  Meat?  Dairy?  Eggs?  Again, throw out anything that has gone bad.  Keep everything that is still good.  If possible, keep only things with minimal ingredients, or at least ingredients that you understand.  
  3. food from the aisles: the items that fall into this category the most are condiments, like salad dressings, sauces, etc. and canned/bottled beverages.  Please, throw out anything that contains vegetable oil or any hydrogenated oils.  I know these items can make your life easier (bottled dressings/jarred sauces), but they are also extremely inflammatory to the body and the taste just doesn't compare to something homemade!  Throw out anything jarred/bottled that's over a year old, and again look at the ingredient labels.  Throw out the things that you can't pronounce!

5. organize

Now that you are left with only the “good food”, it’s time to organize so that you can make the most of it! You want your fridge to be visually pleasing so that when you open it up, you’re not left feeling overwhelmed. I organize my fridge similar to how a grocery store is organized, and these five categories are: PRODUCE, “DAIRY”, DRINKS, LEFTOVERS and “CONDIMENTS”.  Each category has its own space and I try to keep similar shapes of items together too. I encourage you to stick to these categories as best you can and I will explain the quotes later. Let’s start from the bottom of the fridge and work up.
  1. Produce should generally go in the big bins at the bottom of the fridge. Here you can keep things temperature and humidity controlled. In order to prevent food from being lost in there, try this trick that comes from the fact that small things tend to get lost and fall down in between bigger items.  It's true right?  Just like how socks get lost in the dryer?  Maybe...  Anyway, when you are nearing the end of an item, whether it be broccoli or an onion, take that small bag or those small odds and ends OUT of the bin and put them on a shelf right in front of your face.  When the food is right there in front of you, you will remember to use it!
  2. Moving on up: my fridge has a special drawer above the two bottom bins and this is where I keep “dairy”. I put “dairy” in quotes because yes, this is where I keep cheese, sour cream and butter, but it is also where I keep prepared meats (lunch meat), my homemade mayo, and other items that fit that general shape (short packaging).  Again, the smallest items get lost the easiest, so once you are near the end of an item, put it on a shelf so that it’s right in front of your face.
  3. Honestly, we don’t keep many drinks in our fridge because we have a second fridge in our basement, but if you keep drinks in yours, try to use height to your advantage. Arrange your shelves so that you can eliminate dead space above cans or above milk jugs. The drink space is also where I keep jarred items like pickles, homemade sauerkraut, etc because they are a similar shape.
  4. Leftovers can be tricky... In my opinion, it is always best to transfer leftovers to containers with stackable lids. Yes, plastic wrap is convenient, but a bowl covered in plastic wrap cannot have anything stacked on top of it so you end up wasting valuable space. Also, never put a pot or pan in the fridge, transfer the food into a container! Think of all the space being wasted by the handles!  Also, make sure all your leftover containers are clear because again, the more you see something in your fridge, the more likely it will be eaten.
  5. ​“Condiments” is another one of those categories that is in quotes because condiments are only part of this. I keep condiments and snack items in the doors of our fridge (because they fit perfectly in the small shelves).  For us, condiments are more so ingredients, like soy sauce, Worcester sauce, lemon juice, etc.  The snack section of the fridge door has things like guacamole cups, avocados, snack bars, etc.  I would be lying if I said we don't have ketchup, mustard and jams in our fridge, WE DO, but just like the snacks we keep in there, the ingredient lists are short and pronounceable.  Again, items in the doors tend to be forgotten, so if you do have anything in there that’s on the verge of going bad, make sure to put it front and center on the main shelves so that you don’t forget about it!​

6. restock

This is the fun part!  Take inventory of what you have and plan a few meals using what is already in your fridge.  If there is anything else you need, buy it and take a second to see if there are ways to make some parts from scratch, like sauces or sides.  If that is overwhelming, just remember that the more you cook, the better you get!  

what about the freezer?

Congratulations, you tackled your fridge!!!  Freezers are just as important, so stay tuned next week for the next part of this post!

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Learn why you need to detox your fridge and detox your food. Eat unprocessed food easily with this step by step guide! #liftyourlifewithlaura #detox #springcleaning #detoxdiet #cleanhome
Step by step guide to detox your kitchen and give yourself a fridge makeover. Eat unprocessed food easily with these spring cleaning tips. #liftyourlifewithlaura #springcleaning #detox #healthdetox #cleaningtips
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how i built my (weight lifting) home gym

3/13/2019

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How to build a home gym when you like lifting weights. Build a home gym for less than $1,200 with these items! #liftyourlifewithlaura #weightlifting #homegym #homegyminspiration #workouttip #liftweights

I was spoiled by my college gym...

College was when I found my love of weight lifting, and I was SPOILED by my school's gym.  It had ALL the "toys" I could ever dream of there.  I used it as much as I could for about two years, and then...  I graduated. 

After graduation, I moved in with my then boyfriend (now husband) and struggled to find a job.  I also struggled without a gym...  I didn't want to pay for a gym membership after being spoiled by a "free" membership to the college gym, so I just couldn't bring myself to pay some big name gym every single month. 

After doing some research and talking it over with my husband, I decided to start piecing together my own home gym about five years ago.  Keep reading for the steps I took to building a great home gym without breaking the bank!

weights are heavy... and expensive...

You've probably seen all the other pins on Pinterest talking about building a home gym with "no weights", "minimal equipment", etc...  But what if you LIKE using the big stuff?  This is the exact issue I had.  Weights are fun, but because they are heavy they are also pricey.  I started out with all the "typical", "cheap" things that you see on those Pinterest lists like a mat, stability ball, mini bands, etc.  But I knew deep down that I NEEDED more. 

The list below shows the exact order I purchased things and the prices I paid!
1. DUMBBELLS:
Dumbbells were priority number one for me, and they were one of the most intimidating purchases too because of the expense and because there's just so many types!  To not clutter our basement, I decided to find a set of adjustable dumbbells.  To not break the bank, I also decided to buy these dumbbells USED because really, a weight is a weight.  It doesn't matter if it's scuffed, rusty etc, all it's doing is weighing you down.  On average, you will pay AT LEAST a dollar a pound for the most basic dumbbells (new), but when buying them used, I was able to get about 200 lbs of weight for only $100.  I found this deal by scouring Craigslist (Facebook marketplace didn't exist back then) until I finally found a used set of dumbbells really similar to these.  Once I brought those home, I thought I would be set for awhile, until I decided to bench press with them.

2. BENCH
At first, I thought I could get away with benching on my stability ball, but there was just no way for me to keep my neck in a comfortable position for that long.  So...  next on my list was a
 flat weight bench.  I am pretty sure I tried to find a bench like this on Craigslist, but when I couldn't find anything used, I went to Amazon.  I still have this bench today and it works great, but every so often I do need to retighten the bolts.

3. BARBELL (#1)
I love barbells.  Working with them makes you feel like a bad ass, and they are just so convenient when you want to pick up heavy stuff like I was used to doing.  My college gym had beautiful Olympic bars, plates and racks and I had no idea that there was any other type.  I looked up these Olympic barbells (2" diameter on the ends) online and was shocked by their price.  So, I then discovered standard bars and plates (1" diameter on the ends).  These bars would be a perfect fit for the weight plates that I already had from my adjustable dumbbells, so I decided to buy a bar for deadlifting.  The bar I chose was the cheapest I could find and also the shortest  (in order to save space). 

4. SQUAT RACK
So I could bench, I could deadlift, I could do any accessory work I wanted with dumbbells, but I couldn't really squat like I wanted to.  Sure I could put dumbbells up on my shoulders, do goblet squats, or overhead press the bar up on my shoulders, but my shoulders then limited how much weight I could use.  This dilemma really got to me (to the point where I just couldn't take it anymore) about 3 months after buying my dumbbells and so my quest started for a rack.  This was definitely going to be my biggest purchase, so I made sure to do my research.  I didn't need anything fancy, but I wanted something that would keep me SAFE.  To me, that meant a power rack (four corners that "box" you in) rather than just a squat rack (only two supports for the barbell).  At the time I purchased my rack, it was NOT available on Amazon, but here it is now, even with free shipping (which I didn't get 5 years ago).  This specific power rack from Titan Fitness was easy to assemble and HEAVY, a great safety feature.  It has a pull up bar, safeties, and was easy to assemble for my husband and I.  I have even taken this rack apart and moved it to a new basement, and we had no issues at all! 

This was definitely the biggest purchase, but it was also the most useful and paid for itself easily.  Right now you can get it for $335, so let's do the math.  At the time I am writing this article, Goole says that the average cost for a gym membership is $58 per month. 

$335 / $58 = 5.77 months.  Say what? 

​You can make up the cost of that squat rack in 6 months???  Even if you live somewhere that a gym membership is HALF that, you could still make up the cost of the squat rack in a year.  And who knows, maybe you can even find a used power rack near you for cheaper!


5. BARBELL (#2)
Remember how I bought a short barbell in step 3 to save space?  This decision bit me in the butt really...  Please keep in mind that you need a 7' barbell (not 6') in order to make it span the width of a squat or power rack.  This is the exact reason I now have two barbells (this is the 7' bar I bought).  One stays on the floor for deadlifts, and one stays in my power rack for benching and squatting.
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6. PULL-UP BANDS
Without an assisted pull up machine, how was I supposed to work up to a full pull up?  Bands.  Simple as that!  Again, I did my research on these bands and based off my bodyweight (around 140 lbs) and ability, I decided on a green, purple and red band.  These are way cheaper than an assisted pull up machine right???

7. SUSPENSION TRAINER
Notice how I didn't say TRX here?  That's because I was NOT going to pay the price for a name brand system.  Although the exact brand I have is not available on Amazon anymore, there's lots of great options that my clients have found, like this one specifically (same price as what I paid for mine, and way cheaper than a $200 TRX!)

​8. BOSU BALL
At this point in my fitness journey, I knew I was lacking in the area of stability (because I was going through my personal training certification)...  Once I learned what a bosu ball is and learned how they can change almost any exercise and turn it into something totally new, I was sold!  It is now one of my favorite pieces, even more used than my stability ball!

total damage:

Total damage (over the span of 9 months or so) = $1,200

Let's go back to that calculation from before.  If Google says that the average gym membership is $58 a month...
​
$1,200 / $58 = 20.7 months to make up your cost. 

That's under two years!  I bet that you have been lifting in a gym for at least 6 months if you're reading this, so you're a quarter of the way there!  Wouldn't your money be spent in a better place (like your own home) rather than a gym?

what's next?

Now I am not going to lie and say that I do not want anything else for my home gym...  In fact, I have upgraded my dumbbells (but I still bought them used through Facebook marketplace!), and I do dream of buying Olympic barbells and plates...  But until that day comes, I am perfectly happy with the home gym I created because it has given me all the tools I need to progress in my fitness journey!

Do you have any specific things you love in your home gym?  Leave me a comment and let me know!

Pin now and come back later!

How to build a home gym when you like lifting weights. Build a home gym for less than $1,200 with these items! #liftyourlifewithlaura #weightlifting #homegym #homegyminspiration #workouttip #liftweights
Home gym ideas weights without breaking the bank. Create a home gym when you like lifting weights. #liftyourlifewithlaura #homegym #weightlifting #homegym #gymlife #liftweights #workout #workoutroutine
Learn what cheap home gym equipment you need if you like lifting weight! Create a home gym when you like lifting weights. #liftyourlifewithlaura #homegym #weightlifting #homegym #gymlife #liftweights #workout #workoutroutine
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if side plank hurts your shoulders, try this!

3/2/2019

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side planks (and front planks) are "functional movements"

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!  
CLICK HERE TO START LIFTING WEIGHTS ON YOUR OWN

1. bent knees

Side plank is an amazing move for your obliques, but lots of times, it can feel like your shoulders are being worked more than your core.  Maybe you feel like your shoulder will buckle under you, that you are "falling" into your shoulder, that it shakes maybe just a bit too much...  

If this is you, you might need to regress to an "easier" version of plank where your legs can give you some extra support and let you feel your side plank more in your core.  If you are more of a visual learner, skip all the way down to the bottom to see the video explanation!
​
Note that in each variation, I create a straight line from my planted elbow to my shoulder, to my opposite shoulder, to my top hand.
How to do side plank without hurting your shoulder. Learn side plank variations to keep you pain free and strengthen obliques! #liftyourlifewithlaura #sideplank #plank #sideplankchallenge #plankchallenge #workouttip #plank #sideplankvariations
How to do side plank without hurting your shoulder. Learn side plank variations to keep you pain free and strengthen obliques! #liftyourlifewithlaura #sideplank #plank #sideplankchallenge #plankchallenge #workouttip #plank #sideplankvariations





This is the "easiest" variation of side plank, but all that means is you have the most support possible from your legs.  By bending both your knees and stacking them on top of each other, you have a very wide base of support, giving you extra balance.  Your shoulders should remain stacked over your planted elbow and you should feel very strong and stable here.

2. kickstand








​If stacking both knees is too easy, try using only one leg for support!  To perform this variation, extend your bottom leg and plant your top foot on the ground in front of you.  Really drive that heel into the ground, use your legs to help you stay up!  This is great prep for doing a "full" side plank.  
Learn how to do side plank for beginners without shoulder pain! Side plank variation to strengthen obliques. #liftyourlifewithlaura #sideplank #sideplankchallenge #plank #workouttip #exercisetip
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3. "regular" side plank

Learn how to do side plank for beginners without shoulder pain! Side plank variation to strengthen obliques. #liftyourlifewithlaura #sideplank #sideplankchallenge #plank #workouttip #exercisetip






​This is the standard side plank, only progress to here once you can hold the previous variation for at least 45 sec or so.  The key to side plank is to keep your feet FLEXED.  See how I point my toes straight towards the camera?  This gives me a wider base of support than if I pointed my toes (think back to the first variation where the bottom half of our leg was that sturdy base).

4. star







​If you've mastered all the above variations, it's time to kick it up a notch!  This "star" variation really tests the stability of your shoulders and hips!  Don't be alarmed when the sides of your hips burn!  To perform this variation, simply start in regular side plank and lift that top leg!  Don't worry about lifting it super high, just high enough to put all the weight on your lower leg.
How to do a yoga star plank exercise and really strengthen your core. Learn side plank variations to stop shoulder pain. #liftyourlifewithlaura #sideplank #sideplankchallenge #starplank #yogaplank #yoga #plankchallenge #exercisetip

yes, you CAN use all these variations, no matter your skill level!

Even though I can do the hardest variation of side plank (not for long though...), that does NOT mean that it is the only variation I perform!  The way I determine which variation I use is by figuring out how long I want to hold side plank.  Do I want to hold it for 2 min? 1 min?  Only 30 sec?  Basically, the longer I want to hold plank, the easier variation I use and vise versa.  You can read more about that theory here and you apply the theory by using these workout cycles to build your strength each week!
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    My name is Laura and I am a holistically minded personal trainer and confidence coach.

    ​I am a firm believer in creating health habits and NOT forcing your body to do things it does not want to do.

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    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.
     
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