Fitness

Fill Your Cup

As a wellness professional, I am all about self care and the movement that it has become. However, I am a little disheartened by the “focus on me; forget about everyone else” mentality maquerading as self care that has taken over our culture. But that’s a post for another day.

With that said, I am a firm believer that you cannot pour from an empty cup. Filling yourself up with the things that make you happy and feel good are important. And remembering to take care of your basic needs such as adequate hydration, optimal nutrition, and well visits should be on all of our lists…hopefully, somewhere at the top.

As an introvert, being surrounded by a lot of people constantly is very draining. I like to recharge my batteries with solo activities such as reading, pampering myself with a hot showering/body scrub/luxurious skin creams, watching a movie or my favorite indulgence the latest episode of any Real Housewives series.

Knowing what helps you recharge is key, and it will look very different for each person. Here are a few tips to make self care a part of your daily habits:

🧡 Try different activities. If you’re not sure what helps you recharge, take this as license to try a variety of activities until you find the ones that fill you with joy. For me, I like my alone time, but maybe you’re more extroverted and a day hike with friends is more your jam. Perhaps a weekend getaway is what you’re craving. The key is to just do it!

🧡 Make it a part of your routine. Develop a schedule for activities such as skin care. I like to make Sunday evenings my time to wind down and get rid of the Sunday Scaries. I’ll make time to take a hot bath, exfoliate, and treat myself to a luxurious skin cream or face mask.

🧡 Make it non-negotiable. I can’t say it enough…you can’t pour from an empty cup. Let your loved ones know that this time for yourself, whether it be 30 minutes or an hour, will allow you to be more present for them. They will understand.

What’s your favorite way to fill your cup/recharge?

Power Incline Walk

I hope that everyone had a merry Christmas and a wonderful holiday season! I enjoyed some quality time with family, all the yummy eats, and relaxation.

I’ll admit that while out of town, my fitness routine took a bit of a back seat for a few days. My rule is to never go more than three days without some form of exercise. No, this rule is not backed by science; it is simply my personal rule to keep myself from sliding down that slippery slope we all know too well. You know…the one where you miss one day, then the next, then it’s been a week and before you know it a month since your last workout.

So yesterday was the day to get back into my fitness routine, and I decided to incorporate my go-to treadmill workout when I want to break a sweat and ease back into regular movement.

My Power Incline walking routine is great for both beginners who are up for a challenge and novice fitness buffs who are looking for an active rest day. It can all be done in 45 minutes–that includes warm up and cool down!

Walking is an excellent form of aerobic exercise for most people. It’s low cost, requires no special skills, and can be done anywhere! All you need are a good pair of sneakers.

Remember to maintain good posture, eyes looking ahead, pump your arms for a full body workout, toes point forward. If you feel any sort of pain or discomfort stop immediately and consult with your doctor.

With that being said, it is important to challenge your muscles and encourage yourself. Remember, your mind will quit before your body will! You can do it!

The Physical Activity Guidelines for Americans recommends 150 minutes of moderate exercise each week. That breaks down to 30 minutes 5 days per week. Moderate exercise includes brisk walking (hello Power Incline!), cycling, pushing a lawn mower, or playing tennis.

If you try my Power Incline workout, I want to hear how it went! Drop a comment below!

Disclaimer: You should always consult your physician or other healthcare provider before changing your diet or starting an exercise program.

A Few of My Favorite FITNESS Things

We are 10 days away from Christmas…where is the time going?!

If you’re struggling to find a gift for your special someone who enjoys being active, look no further because I’m sharing a few of my favorite fitness finds that not only motivate me to get in shape, but also provide comfort and style. What’s even better is that all of these items are affordable and worth every penny!

Let’s start with the most important fitness apparel that can make or break your workout…leggings! I have tried a variety of leggings: Nike, Under Armour, Fila, but none compare to Old Navy’s activewear. I have been wearing Old Navy ACTIVE Elevate 7/8 length leggings for over a year now, and they are still in great quality. I believe the Elevate line is now called Powersoft, but they are still durable and affordable. I also love their Elevate Built-In Sculpt legging that hugs you in all the right places. Both leggings stay in place during your workout. They are thin enough to feel like you’re wearing nothing, but substantial enough to keep you covered…they definitely pass the squat test!

The type of shoe that you wear for your workout is super important, too. I typically incorporate walk/run intervals as cardio in my workouts, so a running shoe is what I typically gravitate towards. I have fallen in love with New Balance’s Women’s Fresh Foam Roav running shoe. They are super light weight and feel like you’re walking on clouds. I have recently purchased what I believe will be my sixth pair; I love them that much! I have them in white and also black. I will warn you that the upper is a bit thin, and if you tend to over extend your toes when you walk or run like I do, then this area may wear out a little faster than usual. But other than that, it’s a great shoe.

Next, this Gaiam Warrior Seamless workout shirt at Kohl’s, is a must have! Long sleeve for winter or short sleeve in the spring, it doesn’t matter! It’s super comfortable and soft. I may be old school, but I love a good thumb hole, and these shirts have them! Unfortunately, I can’t find the long sleeve version on Kohl’s Web site, but they do still have the short sleeve option.

Lastly, I absolutely love these Tek Gear Hooded Mixed Media Jackets at Kohl’s. There’s a reason they are labeled “best seller”on the Web site. Could it be because they also have thumb holes?! These jackets are super stylish and comfortable. The material is warm, yet not bulky. I can easily fit it underneath a larger outerwear coat.