Thursday, July 24

BITS + PIECES | VOTE FOR SUMMER



This is the first summer in... well ever... that I've felt confident enough about my body to enjoy the summertime season. I've lived in Florida my whole life and I've always HATED summer. I hated it because I like to dress in dark skinny jeans and black tops and wear boots and summer in Florida is not conducive to that sort of thing. But, this year I'm realizing that particular style is not just because I dig the chic look, but also because I was trying to hide myself for so long. But not this year! Even though there are still areas I want to improve, I feel so much stronger and leaner and confident enjoying the heat and the sunshine and letting my skin get kissed by the sun!

We have been trying to make the most of this summer season (when it isn't thunder storming, that is). So we took the Boga Yoga up to St. Augustine for a weekend at the beach and we've been filling up the inflatable pool in the shade of the front yard so Bubs can splash around. The kid is OBSESSED with water. And his new favorite phrase? "It's too bright, Mama!" Good thing we just found him the cutest turquoise toddler sunglasses from H&M. Vote for summer!


My Current Obsessions:
Vegan Chocolate Shakeology
Wearing Pink shorties out in public as bathing suit bottoms (see top photo)
Lip Balm Collecting
Answering questions with the phrase, "Because I said so."

Bubs' Current Obsessions:
Trains
Pools
Ice Cream
Answering questions with the phrase, "Because I said so."

Wednesday, July 23

MAKE | ESSENTIAL OIL SPRAY + YOGA MAT CLEANER


I will be honest, I've had the same yoga mat for years and I can't remember the last time I gave it a good cleansing. I've been using it even ore since I've started doing Piyo (a workout program that combines moves from yoga and pilates to build strength and flexibility). I've been worried about using regular cleaners on it because I have so much skin contact with it and I didn't want all those chemicals getting into my body from my mat! So when I discovered that you can use essential oils and other simply natural household items to create a yoga mat cleaning spray, I had to try it for myself! And what do you know? It left my yoga mat looking and smelling super clean and fresh! With zero harsh chemicals to get on my skin!


I looked around for good "recipes" and chose one with witch hazel (which is basically vinegar) because I wanted the extra cleansing power over just using water. Witch hazel is super gentle on skin too (you can actually use it like a facial toner!) and it doesn't have a super overwhelming smell.

Essential oils are becoming more and more popular so you have a lot to choose from out there. I chose lemon and melaleuca (which is tea tree oil) because of their anti-microbial and anti-fungal properties. Also, they smell good together. And if I'm going to be doing a bunch of downward dogs with my face close to my mat, I want it to smell good!


PIYO + YOGA MAT CLEANSING SPRAY
➳ You'll need...
➳ Distilled water
➳ Witch Hazel
➳ A spray bottle
➳ A cute label (scroll to the bottom for a free download!)
➳ Essential oils

1. Fill your spray bottle 3/4 full with distilled water
2. Fill the remaining 1/4 with witch hazel
3. Add 5 drops of lemon and 5 drops of tea tree oil (or use whatever oils you choose)
4. Shake it up!
5. Spray it on your mat, wipe off with a clean towel, then let dry for about 10 minutes

Now you can enjoy a cleansed and fresh yoga mat for your daily yoga and/or Piyo practice! Isn't that awesome? And no yucky chemicals will be seeping into your skin like with regular cleaners. But that's not all. I couldn't stop with just a yoga mat cleaner. I wanted to make a face and body spray that I could use before and after working out to feel calm and fresh! I came up with this recipe but feel free to play around with oils and scents that you like better! I left out the witch hazel in this one just to keep things super light and fresh! I chose lavender and peppermint because they smell really great together and have a calming and yet energizing effect. The peppermint perks you up and the lavender helps you feel at ease! Perfect for pre and post workout!


CALM + COOL BODY SPRAY
➳ You'll need...
➳ Distilled water
➳ A spray bottle
➳ A cute label (scroll to the bottom for a free download!)
➳ Essential oils

1. Fill your spray bottle 3/4 full with distilled water
2. Fill the remaining 1/4 with witch hazel
3. Add 5 drops of lavender and 5 drops of peppermint (or use whatever oils you choose)
4. Shake it up!
5. Spray it on your mat, wipe off with a clean towel, then let dry for about 10 minutes


I hope this helps you to have some fun, make something that you'll use and love and also get your brain going on other ways to incorporate natural cleansers into your daily life! It's really not that hard. And simple little swaps add up over time to a healthier lifestyle! And if Piyo sounds like something you'd want to try, just click the image above to order a Piyo Challenge Pack and you'll also get a free registration into my August online fitness challenge!

I created these cute little labels for mine and though that you might like them too! So click the image below to download the label and print it for yourself! Enjoy! If you liked this tutorial please share it on Facebook and Pinterest!


diyrelaxyogaspraylabels

Disclaimer: I do not endorse or recommend any specific brand of essential oil. Do you research and choose the one you think is best for you! 


Tuesday, July 22

5 MINUTES WITH | Brittany Legette

5MINUTESTEMPLATE_BRITTANYLEGETTE


We've all heard it said that you are the combination of the 5 people who you spend most of your time with. If that's true then I want to spend more time with Brittany Legette. She is a fellow Bombshell Dynasty coach and she is a HUGE inspiration to me! She is currently ranked #14 in all of Beachbody and she's only been a coach for about 2 1/2 years! She went Elite her 2nd year as a coach and is currently leading a huge team that is constantly growing. Her stats are mind blowing and I pretty much just want to be Brittany when I grow up. 

Something that I love about coaching is the community of strong and intelligent women we have available to us on our team! There's a reason our team is #1 in the entire company. Because of people like Brittany who are letting nothing stop them! She is climbing the ranks at record speed. She gives me sooooo much inspiration and hope for my own journey as a leader. 

I am super lucky to get to be in a few leadership groups with her, to glean as much wisdom as I can. I asked if she would participate in my little interview series to give everyone a quick peek into her world and she sweetly agreed! 

I especially loved her advice. Those three little nuggets are awesome! They really communitcate her no excuses go-getter style. I'm so excited that she is spending 5 minutes with us today! Thanks Brittany!  

Want more of Brittany? Pick a channel: Facebook | YouTube | Blog

Want more minutes with inspiring people? Click here to see past interviews

Monday, July 21

How To | Use the 21 Day Fix Nutrition Plan For Your Whole Family


The struggle is real! All you mom's and wives out there know what I mean. You are on the healthy train but your husband and kid(s) are not interestied in taking a ride. They fight you. They complain. They hide goldfish crackers and cookies in the pantry. I get it. My husband, while not being horribly unhealthy, is not a BALANCED eater. And my son, who started out as such a good eater is now slowly developing bad habits like only wanting to eat yogurt and crackers all day every day.

K.Thanks.Bye Mom!

As a mom and a wife (and a Beachbody coach) I WANT to be the nutrition matriarch in our household. But for so long I struggled and struggled to find a system to keep us all happy but also healthy! Then I met the 21 Day Fix!

The 21 Day Fix is a fitness program from Beachbody. But it's more than just that. It's not only incredibly effective (and SHORT!) workouts but it's also the most ingenious nutrition plan I've ever encountered! The great thing about the 21 Day Fix's nutrition plan is that it TEACHES you how to eat. I no longer need to use the little tubs because I've memorized the portion sizes. And the color coding doesn't sound like another language to me anymore, it's 2nd nature! And the other great thing about is that once YOU learn how to use it, you can implement it in your family without even having to make a big deal about it to your family members! I am a firm believer that any family with any budget can make the decision to eat healthfully and make it happen! Here is how I use the 21 Day Fix to keep my whole household on the healthy train!


The 21 Day Fix comes with these cool colored containers. And each one is assigned a food group. There's no calorie or fat or carb counting. If it fits in the container, you eat it. And you get a certain number of each color each day. This number varies by your size and weight and activity level. For example, the number of containers I get in a day is less than my husband who is much bigger than me. You can also use this system to lose weight by working at a calorie deficit OR you can use it just to stay healthy by not working at a calorie deficit!

The best way I've found to keep everything organized is using white boards on the fridge. (You could easily do this in a note on your phone too if you are away from the house all day!) Here's our white boards...


I have each of our family members listed with the servings of each color they get each day as little check boxes. As each of us eats a serving I mark it off. That way we get a clear picture of what we are consuming each day and how to plan our meals to stay balanced. These photos were taken in the middle of the day. So you can see how we can use the info on them to help us plan for our afternoon snack and dinnertime.

On my board you can see that I have 1 red serving, 1 green serving, 2 yellow servings, 2 purple servings, a blue serving, an orange serving, and an oil serving left (the little spoon at the top). Nate has similar ones left so we can plan to build our remaining meals around what servings we still need to eat.

The beauty of this is that it keeps you eating not only in portion control but also in BALANCE. My husband notoriously would eat only protein and carbs all day if I wasn't paying attention. Having this system in place helps to make sure he also gets enough fruit and veggies in.

In case you are confused... here is a breakdown of the color coded food groups...


The way that I make this work for our family is that I come up with meal ideas that I know my husband and son will like and I make them. I check off the boxes for the food groups used in each meal. (For example, for lunch today my husband had a salad with chicken and italian dressing. That counts as 1 green, 1 red, and 1 oil... I marked those off his chart!) Salad is nothing weird or diet-y. It's just a lunch like we'd have anyways, but by tracking the portion size and the servings I can make sure that he is eating balanced! It's a win/win!

Some tweaks... 
- Our son is 2. So OBVIOUSLY he is not working at a calorie deficit. Also, the 21 Day Fix was not intended for kiddos so there's no guide in it on how to figure out the servings for a toddler. I did this on my own using my best judgement. I don't use the 21 Day Fix containers for him but I use the system to stay balanced in his meals. I give him age appropriate servings for each food group.
- For our son, I count Shakeology as both a green and a red serving (veggies and protein) so when he has a smoothie I mark those both off for him. That is not how I count it for us grown-ups though. Since he's 2 and it's hard to get him to eat 3 servings of fresh veggies I consider this loophole a fair allowance. ;)
- I am paleo so for my yellow containers I count almond milk (in my smoothies) and sweet potatoes/pumpkin/or yuca root. These are starchy and carby so they fit perfectly where grains would have been.

I hope this helps you feel inspired to use the 21 Day Fix not just for yourself but to keep your WHOLE FAMILY healthier! Please feel free to ask me questions on FB or contact me via email! I'd love to connect with you and help you flush out a plan for yourself and your family. And if you want to get the 21 Day Fix for yourself and even join my next online challenge group where I'd walk you through the program for a whole month, just click here and purchase the challenge pack to register! You'll not only get the whole program but you'll also get a whole month supply of Shakeology to try as well as free coaching by yours truly! xo. 


Tuesday, July 15

GIRLBOSSING | For Everyone Not Yet Doing What They Love



For Everyone Not Yet Doing What They Love (Alternative title: A Tough Love Letter)

I have friends, too many friends, who are talented at something they enjoy. So talented that they could make money doing the thing they enjoy. Are they doing it? No. Have they been talking about doing it for months/years/since we've met? Yup. 

You can hide all your life coming up with excuses as to why you aren't ready. Hiding is passive. It's the easy way out. You can play the role of the victim in life and talk about all the circumstances that have gotten in your way of making this thing, this dream, happen. You can lament forever about why this isn't a good time, why you should just wait till after this thing or that thing because then you'll really be ready...

Here's the thing, next spring you are going to wish you had started now. Did you hear me? NEXT SPRING YOU ARE GOING TO WISH YOU HAD STARTED TODAY. (click here to Tweet that!)  And, let's just take a moment to all be really honest here, next spring you're probably going to come up with a reason why you need to push back your big dreams till summer. Tough love, because I love you- promise. See what I'm saying friends?

What is really stopping you from moving forward toward your dream life? 

If you're truly not good enough yet (like you keep saying as an excuse) to be doing this thing that you want to do so badly (cough, COACHING, cough), then stop talking about how you're not good enough (or fit enough, or inspiring enough) and do something about it. Take a class. Find a mentor (hello!) Join a challenge. Apprentice. Practice, every day. How badly do you really want to be doing the thing that you love? Living your life BY DESIGN. Life doesn't just plop down successful stories in the laps of lazy people. LIFE DOESN'T JUST PLOP DOWN SUCCESSFUL STORIES IN THE LAPS OF LAZY PEOPLE! Every big success story came at the high price of late nights, failures, lots of "no's", blood, sweat, a good amount of tears, and then finally a big YES that launched the momentum for more big yesses. 

Are you afraid? Good. It's scary to put yourself out there. Nothing worth doing is ever completely free of fear and of risk. But you know what's even scarier? The thought of waking up 5 years from now, still not doing the thing you love, still coming up with reasons why you aren't ready or why you can't, and wasting you life away in a passive way. Take action. What is the absolute worst thing that could happen? Play it out in your mind. How will you handle it? Is it really that bad? So what if you fail? So what if nothing happens? You will be forced some days to make the decision, "Do I want to continue pushing forward, putting myself out there, growing and becoming better, or do I want to go back to a 9-5 life that is easier but not my dream?" So round up your resolve and do something. 

You are in the driver's seat. Where do you want to go? 
(And if you don't know your destination, forward is always a good direction to start moving in.)

xo,
B
BLOGGER TEMPLATES BY pipdig