12-Minute Workout: Whole Body

Today, my alarm went off for my run. Last night, I stayed up way too late. Today, I hit snooze roughly 2,347,834 times. Today, I missed my run.jM2LoC8FitV4c

But never fear! I was able to get my booty outta bed and into my makeshift home gym (in reality it’s a dining room that currently hosts my bike, an extra couch, my desk and all of my workout equipment but zero dining room furniture). I was very short on time and didn’t really want to focus on any one muscle group. So, on-the-fly, I came up with a fun little workout that I found to be just tough enough! Check it out:

Warm-Up:

A brisk walk with my dog followed by some quality time with my foam roller.

Now I’m Ready:

  • Single-arm bicep curl with balance (15/arm) – Stand on one leg and use a dumbbell (or a bottle of wine, a candle, whatever) to do bicep curls with the opposite arm. Tip: To isolate your biceps, keep your shoulders down and pulled back, keep your elbow locked to your side.
  • Hip lifts with a band (1:00) – Lie on your back and pull a resistance band up around your quads. With knees bent, squeeze your glutes to raise your core off the ground. Tip: Make sure the lifting is coming from your glutes, you don’t want to hyper-extend your back.
  • Leg raises with weight (30) – Lie on your back, holding a weighted object (in my case an Ugi ball) above your head. Raise your legs and your arms to meet in the middle, directly over your face. Tip: Focus on keeping your back flat on the ground, don’t let it arch. Also never forget to breath!
  • Back hypers (1:00) – Lie on your stomach with feet spread about hip-width apart, bend your arms and hold your hands just to the side of your head (face down). Now squeeze your glutes and back muscles to raise your shoulders and quads off the ground at the same time. Tip: Squeeze to raise up smoothly, then release slowly back down.

Repeat the above exercises three times through. This may not be the savior of a workout that will shape your beach bod like no other, but it was a very quick, hard-hitting, enjoyable full body routine. Give it a try and shoot me a note if you want better explanations for certain activities!

loveB

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All the Small Things

Ok, so not everybody has time to work out, and not everybody has the drive to workout. That’s cool. But that doesn’t mean that there aren’t extremely simple things you can do each day to help with overall health. Here are just a few things to consider as you go about your day:

  • Stairs, Stairs, Stairs: While you’re young enough and you don’t have seriously achey knees, take the stairs every single chance you get. I got into this habit because I like to cruise through the airport, so instead of waiting for crowded elevators or escalators, I started taking the stairs. Honestly, give me one reason this isn’t a good idea?
  • Walk This Way: Try to make the time to walk either aimlessly or as a method of transportation. After I adopted my dog, I saw a noticeable difference in my body just from walking her a handful of times a day. We were given two legs with an incredibly complex structure of bones, muscles, ligaments and tendons that we should probably put to use, if we can, no?
  • Clean(er) Eating: I am not one for denying myself the things that I love. No fad diets for this chick. However, if there are things in your diet that are terrible for you that you could totally live without, drop ’em. One day, I decided to stop drinking Coke, and for the most part, I don’t miss it, and neither does my body. Coke, bye.
  • Water, Water, Everywhere:  Our body is 60% water (the heart and brain are about 73% water and the lungs are 83%!!!). I don’t have time to type it all, nor do you have time to read it all, but water does a gazillion things for you. Drink up, thirsty warriors.
  • Down to the Core: The jury is still out on standing desks vs. Swiss balls as chairs. But nobody believes that slouching all day long is any good for you. As you sit (for hours and hours and hours and hours) at work, activate your core in order to hold your shoulders up and your stomach in. This will actually be hard at first, but good posture leads to a stronger core and vice versa. It’s really a win-win.
  • Zzzzzzz: Get the sleep your body needs and deserves. Treating yourself right isn’t just about exercise and diet, it’s about allowing your body to relax and recover. It’s likely talking to you and you’re just not listening, yo.

Side note: If you’re young and just entering the workforce and you are at a company that glorifies a “work hard play hard” lifestyle, remember that it’s fun. Super fun, actually. But it’s not healthy or sustainable. Remember to put your FOMO aside once in a while to get a good night sleep.
loveB

 

 

Checking In

Oh hey there. I’ve been missing you all. I took a short break from blogging, not intentionally but because life has been busy in all the right ways recently. But I am back, and figured that a good place to start would be to check in on how I am doing with my 2017 Goals. We’re one quarter of the way through the year. Here’s my progress and the completely ambiguous score that I’ve given myself.

The Ones Who Matter

  • Current Status: In just three months, I have already made some amazing memories. I also had my first Galentine’s Day trip with two of the most beautiful souls I know.
  • What I’m Looking Forward To: A few friends are getting married this year and I hope to be able to celebrate with them! I’ve also got a killer 4th of July road trip planned.
  • Score: 7. I can do better, particularly with the long-distance friends.

My Best Friend is a Pit Bull

  • Current Status: I remain painfully aware that Annie won’t live forever, and it’s almost debilitating. I’m super fortunate to have people in my life who understand how important Annie is and include her whenever possible. We have spent very few nights apart this year, aside from some travel. And my saint of a mom came up from South Carolina to dog-sit while I was in Ghana!
  • What I’m Looking Forward To: Annie is coming on the epic 4th of July road trip. I am also excited to continue a fun tradition that we started last summer. We skateboard to a nearby park where I work out. Then we skateboard home. It’s a great way for us to both get exercise and spend quality time together.
  • Score: 8. I still think I could do more. I specifically should hire a dog walker, as my work days are long.

Selfie

  • Current Status: Feeling good. In a steady workout routine, eating pretty well at home. But most importantly, I am not letting the stress of life hold me back from doing adventurous and exciting things. Like my recent, spontaneous, trip to Ghana. I’m surrounding myself with beautiful people who raise me up and bring out the best in me.
  • What I’m Looking Forward To: Continuing this trajectory of happiness, knowing good and well that I will encounter a few potholes, but feeling confident that I’m armed with everything I need to get past them.
  • Score: 9. Nobody should ever get a 10 when it comes to self-improvement.

I am still becoming who I’ll be. And if you ask me in a year, I’ll tell you the same thing. If you ask me when I am 100, I’ll repeat myself once again.

loveB

 

 

 

I’m Just Waiting on a Wild Sun

Actually, that’s a lyric from one of my favorite bands, but I am just waiting on any ol’ sun. For anybody who is not lucky enough to live in a place as wonderful as Colorado (I’m obsessed, can you tell), you know the woes of those dreary wintry months. You know what it’s like to leave for work in the dark, return home from work in the dark, and have nothing but overcast weekends.

READ: 2017 Goals

We’re getting into those dark and gloomy winter months here in DC, and each year I dread it more than the last. Since moving back from Colorado, where they have 300 days of sunshine a year + ample vitamin D, I’ve developed seasonal depression. It kinda snuck up on me, at first!

My Warning Signs: (First, as always, let me preface this by saying that I am not a licensed medical professional. But seasonal depression can typically be self-diagnosed)

  • Sleepin’ In – The first thing I noticed was extreme difficulty getting up in the morning, even with ample hours of sleep. As somebody who is typically a morning person, this was very strange.
  • Fatigue – I also found that by 7 p.m., when I got home from work, I felt ready for bed. I had no appetite. But the fatigue wasn’t just evening sleepiness, I felt weak at the gym and had to dig deeper for the motivation to drag myself out on a run.
  • Netflix + Isolate – In those dark months, the introvert in me took the reigns. Making plans felt both exhausting and overwhelming. It wasn’t that I didn’t want to see friends or be social, but I wasn’t up for making any effort.
  • The Bear – An ex boyfriend once pointed out to me that (and writing it here makes it sound so much worse than how he meant it) I’m like a bear in the winter. I put on just a bit of weight and I am much more anxious and moody.

I’d say the bear comes out as a result of all of the other factors. My schedule is uprooted, I don’t feel good, I feel isolated, I’m tired and life seems to be just about work and sleep. Boring! So it is no surprise that I realized I was suffering from seasonal depression. For others, some of the warning signs may be different, even more severe in some cases. But there is hope!

What Worked For Me:

  • Work Hard, Feel Good – It may be harder to motivate, and you may need to decrease mileage and weight, but keep pushing yourself to get out there and workout. Or perhaps give yoga a try. When you exercise, your body releases endorphins, which trigger positive feelings. It will also help you keep a routine.
  • Now Talk it Out – Even if you feel the need to isolate, don’t push people away. It has helped me so much to be able to talk to friends and know that most of them suffer from seasonal depression as well. Sometimes my girlfriends and I will turn to the same channel, drink wine from the comfort of our own home and text back and forth. Depending on how severe your symptoms are, you may also want to participate in some kind of talk therapy. This can help steer your negative thoughts back toward the light.
  • Soak Up The Sun – When the sun does peek through, try to meet it halfway. Take a five-minute break during the workday to go outside and soak up some vitamin D. Sun in the weekend forecast? Plan an outdoor activity like hiking or running, even if it’s cold.
  • Back to the Basics – As is the case with basically every ailment in life, healthy eating habits and plenty of water will never do anything but make you feel better. Many people experience a decreased appetite and feel less thirsty during the colder months, but keep doing what you do all year.

Good news, folks! Less than three months until spring. Until then, feed and exercise that bear!
loveB

 

 

Twenty Seventeen

There is something so lovely about New Years. It’s that idea that we get a refresh button every 365 days. But how do you use it?

The Trouble with the “R” Word:

For those of you who know me, or who’ve been following along on my blog since last year, you know that I NEVER make “resolutions.” I realize it’s all in my head, but there is something about a resolution that feels daunting and almost as if it’s meant to expire. I am not sure I’ve ever met somebody who has stuck with theirs for an entire year.

Gooooooaaaaalllllllssss:

Instead of resolutions, I make goals. They aren’t goals for the year, they’re personal habits that I intend to work towards for the rest of my life. Much more broad than a resolution, and  his year’s goals are very focused on relationships.

READ: What I accomplished in 2016

The Ones That Matter:

I found out the hard way in 2016 just how much we need our friends and family. You may be the strongest, most brave warrior of them all, but trust me, you too can fall down. I intend to work much harder at staying in touch with friends + fam who live far away. And for those friends in the DC area, let’s hang out more. Love you all!

My Best Friend is a Pit Bull:

Almost 11 years ago, I adopted a pit bull pup. She has been through many breakups and cross-country moves with me. She is JUST beginning to slow down a bit, and I’m extremely aware that despite my begging, she won’t live forever. I have regrets about times when I could have taken her on a hike, but chose to sleep in. Or when she sat and wagged her tail, but instead of playing, I scrolled through my Instagram feed. When I adopted her, I promised she would be my number one, and I need to work harder at being a dog mom.

Selfie:

Relationships with those around you are only as healthy as the relationship you have with yourself. I am in sole control over my happiness, my sadness and my health. So while I work on my friendships, I will also place focus on bettering myself each and every day.

I’m ready for you, 2017. Let’s kick ass.

loveB

 

 

 

Set Your Intentions

Do you yoga?
Back in my mid-twenties, when adulting seemed to hit me in the face like a baseball bat every single day, a friend introduced me to CorePower Yoga in Boulder, Colorado. I made every excuse in the book not to give it a try, but when I finally caved…EVERYTHING changed.

Much to my surprise I fell in love. It activated my muscles in a completely new way that left me feeling totally detoxed. But best of all, it magically relieved stressors in my life.

3 Tips for Getting the Most Out of Your Practice

  • Set Your Intentions – Go into class with a goal, and focus on that goal the entire time. It may be to get a good workout, or to let go of burdensome thoughts
  • Take it Seriously – Even if you have trouble at first, continue to take each pose seriously and give it your best effort.
  • Take a Towel – You’re going to sweat, so take a towel with you! I invested in a YogiToes towel years ago, and it was well worth it. It prevents me from sliding around on my mat.

If you haven’t tried it, but are looking for something new to spruce up your daily workouts, I definitely recommend CorePower Yoga. It’s a difficult workout, a great stretch and if you allow it, an incredibly powerful mental health activity.

Give it a try, and tell me what you think in the comments below!
loveB