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7 non-food ways to reward yourself

Staying motivated to workout and eat right is always encouraged by rewards for small milestones. When I did a strict 6-week eating challenge this past year I decided to reward myself at the end of every week if I had not had any cheats. BUT I did not want to use food as the reward since, the foods I’d choose -re: ICE CREAM!-would be a cheat. So I developed a list of things that weren’t too expensive, were not food, and would feel like a treat. Use my list to get you started then add on. Maybe for having a week of boot camp with 100% attendance? No food cheats? Getting in all your H20 every day for a week? […]

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The hottest knees in Nashville

Recently I was talking to an athlete friend of mine while she was stretching post workout and asked her what some of her current fitness goals are. She responded asking if I knew who Carrie Underwood is. “Uh, yes.” “I want her knees.” This is where I sat down on the floor next to her because I had to talk this one out. The convo went like this: me: so have you ever met Carrie Underwood? I mean, have you seen her in person? her: no me: oh, so you’ve only seen her photoshopped. her: oooohhh, yeah, I guess you’re right. me: and what exactly are we talking about as far as her knees go? her: well I have this […]

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Bathing Suit Pep Talk!

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Throw out your goals & get on board with the 1%

Ok, not really just kind of and not that 1%. What I’d like to suggest is instead of putting all your emphasis on your BIG HUGE GOAL (BHG) focus your daily energy on just improving a little. Over the years (ahem, I’m older then I look) I have had campers who come wanting to achieve some pretty big things-and they do-but sometimes they overlook the all the small wins that get them to the finish line because they’re too focused on that 1 BHG. Or worse they spend energy beating themselves up having not done more each day because their steps to achievement weren’t big enough. Stop.that.noise. BHGs take time to get to. They are almost never achieved in 1 […]

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Staying on Track on Vacation

Staying on Track on Vacation

Ah Spring Break. I hear that it still exists but as someone without children and out of school I don’t get to participate in it anymore. BUT there is an occasion that I go on vacation and it’s slightly different than my college sun soaked week long relationships with the Captain, ahhh Captain you treated me so right then so wrong but, I digress. Since you’re likely a grown up that is interested in being healthy and keeping up your hard earned fitness level while on vacation, here are a few tips that I put into practice while on my slightly tamer vacations of late: 1. Pack your workout stuff-I pack tanks with built in sports bras so I can […]

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5 Ways to Check your Inner Perfectionist

I am a type A lady and though I completely acknowledge perfection doesn’t exist -except in the form of my lovely wife (HOLLA! Valentines Day Points!!)-I am regularly surprised at how easy it is for me to slip into the mindset that perfection is real and even more crazy THAT IT MATTERS. I may have blown a few other type A personality’s minds with that one-hold on, more to come. There are benefits to believing in perfection-I mean, of course there have to be because otherwise why would I get in the trap of thinking that way. What I notice is that the benefits are really mostly serving outside sources and the drawbacks affect lil ol’ gold star wanting-A+ having-believinginthepermanentrecord […]

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How to avoid feeling 50 years older than you are.

I’ve been doing boot camp for a while now-about 7 years. And as much as I love boot camp, and as much as I am IN LOVE with all of my campers, it can get old on my body or more accurately it makes my body feel old, cranky & broken. Contributing to the issue is that in addition to my derriere being an unproportionately strong muscle I have a pretty big “suck it up” muscle too. It can be great, it can help me get a lot done. It can also turn me into a workhorse. Acknowledging my workhorse tendencies, I recently made a promise to myself: I will do yoga at least once a week. I’ve had membership at […]

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Resalations

No, not a misspelling, my resolutions have “a’s” because they have attitude. Well we’ve done it. We’ve come to the end of a year and started up another one and, if you’re like me, in addition to bringing out my more worn-in jeans (read: roomy waistline), you’ve also made some resalations.  While thinkin’ on mine I realized that I am not setting myself up for success and it’s day 3, people. So it goes like this, the most immediate of my resalations starts January 13th: I want to participate in a “Bodacious Bod” competition AKCF is hosting. The biggest concern about completing the challenge is it’s somewhat strict nutrition element-strict compared to the amount of Sees Candies I have been […]

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But I don’t wanna.

I’m sure you’ve done it because I have and since we’re besties it’s likely you’re like me.  So in addition to singing ROAR at the top of your lungs-like me-you have probably also committed to do something you know is good for you and you just.aren’t.doing.it-you just.don’t.wanna. I’ve been doing some personal growth work with More to Life which puts a large emphasis on the unconscious messages you’re telling yourself-their term is mind talk.  I think of it as even deeper than self talk-it’s trickier.  It’s deeper; self talk is in there and you catch yourself doing it.  Mind talk is what’s under the reason you’re even saying the first thing to yourself.  Too deep for you?  Take a break and […]

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Lazy McBabyson

I have a confession to make.  My mind is a big baby and totally lazy.  And though I’m realizing I’m going to start sounding a little multiple personalityish here, I think there’s a couple of voices in there.  Here’s the scenario:  I’m running by myself and voice one aka Lazy McBabyson says “UGH (pouting stance) I haaaayyyyttteee this.  How much longer do I have to go?!  How long has it been?  Let’s start negotiating the distance/time I said I was going to go.”  Clearly, not the most helpful of people to have in there.  But wait, there’s more.  Numero dos comes in on the party all calm and therapeutic like with a “ok, is it really so bad?  how are […]

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