Today's Workout and OOTD

Got in a great workout today and then afterwards, my husband and I grabbed a drink and a bite to eat for date night. For drinks, we went to The Greenhouse Bar to sit amongst the plants, and then for dinner we headed to 12 South to sit at the bar at Urban Grub. YUM!

My workout today was:

1 mile run (1 min water break) times three! This is a great treadmill workout because you can opt to get faster with each mile and/or increase your incline. A short water break gives you time to recharge and mentally prepare for the next mile ahead.

Now, about this date night outfit! I was feeling sassy and went with my favorite, soft sweater (size small/medium, color “chestnut”) and some faux leather leggings (size small) with some high heeled leather booties (size 6 1/2).

•Vici Sweater (on sale for $34!)

•Faux Leather Leggings

•424 Fifth Black Leather Booties (no longer available #sad)

P.S. The tag on the sweater says hand wash, but I had trouble hand-washing and then the material got all fuzzy when I did, soooo… I would recommend trying to keep this as clean as possible and rewearing without washing as much as you can!

My Favorite Treadmill Interval Run

Lately I’ve been working on integrating variety into my workouts. I’ve been doing a lot of HIIT and strength training, one long run a week, and two interval runs on the treadmill. Below, I’ve written out my favorite interval treadmill routine! It lasts approximately 35 minutes, is good for your heart, and boosts your metabolism. Try it out the next time you’re at the gym 😊

1 rep:

2 minute jog/run (6.3 mph for me)

30 second slow walk (3.0 for me)

1 minute sprint (8.0 for my little legs)

30 second slow walk (3.0)

3 minute brisk walk (3.5 for me)

*Complete a total of five reps! 

You can always play around with the speed and incline if it gets too difficult or too easy for you. I like this workout, because it never gets boring like running long distance on a treadmill can become for me. Plus, intervals burn more fat and calories and are a great challenge. 👍🏼

7 Easy Ways to Practice Self-Care

Yesterday some friends and I were talking about ways we practice self-care, so I thought I’d share some of them! With work, family, and the ever present daily stressors in our lives, it’s essential to take time for yourself.

1. Exercise (outside if you can!)

Did you know that being outside can help with symptoms of anxiety and depression? Add exercise which releases endorphins, and you’ll find that your mood improves, anxiety decreases, and you’ll feel better in general.

2. De-clutter

If you can’t get outside, spend the day cleaning inside. Organize drawers, pantries, and cabinets. Throw out stuff you don’t use (or has gone bad… think refrigerator), create space in your closet by donating clothes you don’t wear, and de-clutter sections of your living space that you’ve been putting off. If this seems overwhelming (something we don’t want to feel while we self-care) simply tackle one area at a time.

3. Sleep in

My sister gets up early during the weekdays for work, and she said that she makes a concerted effort to sleep in on the weekend. No alarms are set and early morning plans aren’t made. She says getting that extra sleep boosts her mood, gives her more energy, and recharges her after a week of work.

4. Put your phone away. Or don’t.

I’ve talked to some people who have said putting away their phone for an hour and doing something else really helps their stress level come down. I find that if your job is social media/looking at screens/being connected, disconnecting can be a great way to self-care. On the flip side, some say watching their favorite YouTuber, playing their favorite video game, and being connected to others helps them de-stress. You could try both, or pick whichever one you feel like would help you the most.

5. Write or read.

Light a scented candle and write down worries or stressors and then write things you can do to help deal with them. Read a non-fiction book for inspiration or escape reality for a bit with a fiction novel.

6. Have a Spa Day

You can do this at home, or if you’ve saved up for it… go get your nails done, girl! At home, a bath with a glass of wine or cup of tea, facial, and watching a chick flick does wonders for the soul. This is probably the most cliché self-care tip, but maybe it’s because it really helps!

7. Cook a healthy dinner

Search Pinterest for a meal that takes some time to create, is healthy, and of course one that looks delicious. Plan what you want, make a list, and go to the store to get what you need. When you get home, turn down the lights, turn up the music, and get cookin’.

---

What’s important to note is that self-care should be ongoing. Each week, or each day even, try to find some time to do something for yourself.

What’s your favorite way to practice self-care?

Shoe Checkup

 "Good shoes take you good places."

How often are you replacing your running shoes? Although there are a lot of factors that go into the life of a pair of shoes (running, walking, cardio machines, dance fitness have different impact levels), the rule of thumb is that your shoes will last between 300-500 miles. But don't forget about the general shelf life of the materials, not that shoes are going to fall apart 9 months to the day after construction, but seams and adhesives do deteriorate with time, something to consider when you are buying an older "model" at a discount. Consider this your reminder to give your workout shoes a checkup!

Tips:

*I tend to run errands before or after a workout, so I always keep an extra pair of shoes in my car, and dedicate my running shoes to workouts only.

*Whenever I buy a new pair of shoes, I set a reminder on my calendar for 5 months to start paying closer attention to how my shoes (and knees, feet & hips) are feeling. Having suffered plantar fasciitis and stress fractures, paying attention to the condition of my shoes has become a priority.

*When shopping for new shoes, bring your old ones to compare...feel them, bend them, squeeze them...you might be shocked!

5 Ways to Feel Good on Vacation

Ahhh... vacation. There’s nothing better than lounging on the beach watching the waves rolls in. However, on trips away, it can be easy to over-indulge, become sedentary, and when you leave to go home, you end up not feeling your best. Below, I've listed some ways you can feel mentally and physically healthy, while still allowing yourself to have fun.

Bathing suit is from Aerie (can we all agree one-piece suits are the best thing ever?), earrings I got out of my FabFitFun box (love this subscription box), and sunglasses are Ralph Lauren 😘

---

1) Buy your own groceries

I'm not saying don't ever go out to eat, but if you have healthy food at your house/condo/whatever, you won't be tempted to eat out for every meal. You'll have to find a place that has its own mini kitchen, but it's worth it. You'll save money and you can stay on track with your healthy eating routine. 

2) When you do go out, don't overdo it 

You will inevitably go out to eat on vacation, but don't think you have to eat fried food just because. Pick something healthy and your body will thank you the next day. If you're by the ocean, why not go for some fresh seafood? Grilled shrimp, blackened salmon, and raw oysters are all healthy options and won't let your tastebuds down.

3) Allow yourself indulgences

It used to be when I went on vacation, I ate and drank anything I wanted, or the opposite: I wouldn't allow myself any of the food or drink I wanted. I'm happy to say I've finally found a balance. I eat healthy most of the time, but after all, you are on vacation! Allow yourself indulgences, and don't feel bad about them.

4) When you do indulge, make sure it's worth it

Instead of hitting up McDonald's, grab a burger from a place that cooks with fresh ingredients. Have some adult beverages, but choose something with low sugar/few ingredients or make the drinks yourself so you know exactly what's going in them (see my favorite beach drinks here). Be smart about your indulgences, and think "quality." Even if you're not eating/drinking completely "healthy", you should still care about what you're putting in your body.

5) Exercise (almost) every day

Don't stray too far from your regular exercise routine. For me, a short run on the beach in the morning gives me energy for the rest of the day, improves my mood, and helps me fully enjoy the relaxation that is to come later on. Working out on vacation is actually one of my favorite things to do, because it is a huge stress reliever --- and after all, isn't that the point of taking a vacation? Get up thirty minutes earlier in the morning, get it done, and you won't regret it! On days off, plan a hike, a bike near the water, or a walk down the beach. 

---

Life is about balance. I don’t eat/drink everything I want on vacation nor do I restrict myself from it all. My workout routine is a little more relaxed, but I still find a way to move every day. Since it is a getaway from everyday life, I allow myself small indulgences that I otherwise wouldn't, but I don't allow myself to get too off track. This way, when I return home, it won't be so hard to get back into my regular routine. How do you stay on track on trips away?

Breaking Routines

“Sometimes, a break from your routine is the very thing you need.”

My summer workout schedule has been all over the place. During the school year, my schedule guaranteed I’d be out the door by 7:15am. After dropping off the kids, I would head straight to the gym, and I didn’t have to think about it, because it was simply routine. Now that summer’s here, my mornings are slower, and all the routines are out the window. However, this lack of structure has made me come to some realizations about my exercise regimen.

First of all, my body absolutely needs these workouts. Even if I go only a few days without exercise, I can feel the negative effects. Instead of viewing workouts as a chore or punishment, I like to treat them as fuel and nourishment for my body. I’ve reached a point where I actually enjoy working out, and constant movement makes me sleep better at night and improves my overall mood.

Secondly, I’m working toward a more well rounded exercise regimen with more variety. When I first purchased my Fitbit, it was instrumental in rekindling my interest in running and helped motivate me to move more. As time passed, my exercise became more about quantity (steps) rather than quality and variety. I’ve got the cardio and running down, but I’m lacking strength training (I'm toying around with the idea of getting a personal trainer to help me with this). Trying new classes at the gym would be another great way to mix up my routine and maybe, just maybe I’ll jump on the pilates train. I have also gotten back into a regular yoga practice which I find is essential to recovery after long runs and also helps with my overall mood. 

Do you often break your exercise routines? How do you add variety to your workouts? Any recommendations for some fun at home workouts that you love?

My Favorite Running Accessories

“These are a few of my favorite things.”
•
Let’s talk running gear! My 1/2 marathon is in FOUR DAYS, y’all! So, I’ve recently invested in some new accessories.
•
First up: Lululemon Swiftly Tech Short Sleeve Tee. I usually don’t buy lululemon (it’s so friggin’ expensive!) but I had a gift card to use, and now I may be hooked. This shirt is soft, breathable, stretchy, and is made with technology that stops odor-causing bacteria. I can run miles and miles in this and not feel hot, sweaty, or stinky! Definitely my favorite running shirt that I own. Although the price tag was $68. Ouch. However, it was so worth it!
•
Next up: Lululemon Train Times 7/8 Pant. Basically same as the shirt description above plus they stay put. These were a staggering $98 and I definitely had to cough up the extra cash as I spent more than my gift card allowed. Oops. Again, worth it.
•
Two things about Lululemon: Their stuff runs small. A size 2 is an XXS, size 4 is XS… etc. So don’t be discouraged when your normal size doesn’t fit you! Also, be sure to read the washing instructions on the tag.
•
I’ve had the Fitbit Blaze about a year now, and it’s been a great motivator to exercise and get moving. However, just recently I’ve noticed it doesn’t record my running distance perfectly, and the battery has been dying quickly, so I’m going to have to contact their costumer service, who is always very helpful. Just got the Fitbit Flyer wireless headphones, and I love them! Sweatproof, 6 hours playtime, and comfy.
•
Just bought the Brooks Women's Glycerin 15 Running Shoes, and my feet sure are happy. They have the support that I need without being too heavy, so they are perfect for long distance running.
•
Water bottle is from my Fab Fit Fun box… I love this subscription! The box is full of stuff ranging from jewelry to makeup to workout accessories.
•
PHEW!That was a lot but I hope it was helpful! What are your favorite workout accessories?