What do I pack where.
Long trips. Day trips. Work trips. Road trips. Work. Gym. Gym work. Flights, car, bus, train.
What do I pack where.
Long trips. Day trips. Work trips. Road trips. Work. Gym. Gym work. Flights, car, bus, train.
Fresh into a new year and I’m making up words. In my defense, I needed a word to describe where I am AT. Not where I’ve been, not what I think I may do, not where I want to end up but this special, specific place that I am in right this second. That middle ground when you are between heaven and hell. Between your past and your future. Between where you want to be and where you are coming from. Between success and failure.
When people talk about the secrets to their successes, they always delve into their back story. They talk about the checklist of accomplishments, the awards, the dollars and cents. They use words like “hard work,” “long nights,” and “struggle.” We regularly hear from the successful persons at the top of their game motivating, giving tips and sharing info. But I want to dive into that murky place between struggle and success. What’s swimming in that space so many successful gloss over by saying ‘it didn’t happen overnight.’ What lives in that gray matter between our ears when we aren’t sure of our next move, when the ball’s in our court but we are still figuring out which game we are playing? How many long nights with lost sleep? How did that struggle affect your mental strength, your view of yourself, your vision, and your relationships? I am living all of these questions right now. I am reporting, live, from deep inside a state of Entrepreneurgatory.
Entrepreneurgatory is a lonely place on the road to success. The successful will use it for internal motivation but many find it difficult to convey this struggle to those that haven’t experienced this in-between space. This murky middle-ground may not be short term, practical or glamorous but I’m damn sure hoping it at least builds character (at most builds successful businesses!) It’s not easy to break down the real raw details of your fight to convince the fans and haters that you are not an overnight success. What fills those days, months and years between the thought “I’m going to do this” and “I’ve made it?” That’s where I’m living right now.
For perspective, there’s the sleepless nights you’re in a brain fog with no new ideas, left playing Foosball with the old ideas or kicking around things other people are already doing. You are spending days feeling so exhausted because you are overwhelmed and under-producing. The friends and family giving unsolicited advice about life and career decisions because they can’t, won’t or don’t understand your trajectory. There’s the month you spent just working at your part time job so you can pay rent, and not channeling an ounce of extra energy into anything other then sleep.eat.shower. Add to all of this the frustration in knowing this is not where you want to be. The real swirling question in Entrepreneurgatory: what is your next move?
Goals. Motivation. Direction. Organization.
My keys to climb out of Entrepreneurgatory.
Goals: I’ve mapped out my year, I’ve started in on a 3 year and 5 predictions. I’m dreaming big and realistic at the same time. (not easy- I call it my magical reality.)
Motivation: Internally motivated based on my love of giving people the tools to improve their lives through health, fitness and wellness consistency and training.
Direction: I am moving in the direction of sole proprietorship. Owning what I know with the freedom to deliver science-based workouts and regimens wrapped up and served
Organization: Increasing awareness and accountability by tracking information, ideas and progress digitally and in writing i.e. agenda, planner, calendars, dry erase board. If I write something it increases the likelihood that I will remember and act on it. Now I also include reminders, motivational quotes and to-do items on my phone’s calendar. It’s like having a personal assistant.
You guys are all along for this ride with me. I know people love to celebrate the success but come on the climb with me, grind with me, work with me, jump wit me.
Quick and simple lunch! Every once in a while I just crave some buffalo flavor but I don’t want to revert to fried wings. I love adding some buffalo flavor to a clean slate of baked chicken! This wrap is very high in protein by combining chicken and the chick peas. Sample grocery list here* Chow down!!
Prep Time: 3-5 minutes
Cooking Time: 3-5 minutes
Calories: 540 cal.
Play Hard Get Fit
*Full grocery list at bottom of page
Grocery shopping is not my favorite. But it is a necessary means to an end. That end being cooking and eating. I like the eating part. Grocery carts are fascinating. Looking inside someone’s cart is like looking into their soul. Ok, too deep. It’s more like getting a Polaroid of their personality. It also makes you think a little. What do they have planned this week? What are they using that chicken stock for? (so many recipes!?) How do coffee and shrimp go together? Should I judge them for their cat food and sriracha? NO! Those 2 things are amazing… separately. I want to invite you to jump inside my shopping cart on a basic grocery trip for me. Granted I shop for between 1-3 people (depending on how hungry I am), so your quantities of specific items may be slightly different then mine.
Almost every trip my list looks the same. A few anomalies show up based on season, events or guests but my go-to items stay fairly consistent. This list includes small suggestions and explanations. There will be an easy to read, printable list at the bottom of this page!
The Starting Line Up:
The Bullpen: Things I Don’t Get Every Trip-But Very Often
*balsamic vinegar and olive oil are always in my cabinet. I shop for them as needed.
Almost every meal I make includes most of The Starting Line Up ingredients. The recipes change with the seasons, and if there is a special event, guests or a new recipe I’m trying. Knowing that when I open the fridge I always have that Starting Line Up, I’m able to easily grow a meal from those items. Variations in seasonings are a perfect way to shake up the Line Up.
Example: Using red onions and bell peppers (red, orange, yellow and/or green).
Option 1– basil, oregano, black pepper, garlic and balsamic vinegar. Sautee together.
Option 2- Paprika, cumin, garlic, red pepper flakes and lime juice. Sautee together. Serve. Eat. Wait for someone to clean up. Sleep.
Both options are DELICIOUS but very different based off seasoning! Spice it up!!
Whatever your goals, lifestyle, or event you are training for:
Plan your meals. Bring your lunches. Have health snacks HANDY.
Full playhardgetfit Shopping List:
In honor of my birthday month, I’ve constructed a filling and festive smoothie! All of the ingredients are easy to find in your neighborhood grocery store. If you are using an individual serving blender, like a Nutribullet or similar, I blend for 15-30 seconds and then stop. I take the sealed container and shake it up vigorously. It mixes up the ingredients that may be stuck at the top or bottom. Then blend for another 15-30 seconds. If you are having trouble blending or it’s too thick, add more coconut milk!
Prep Time: 5 minutes
Cook Time: 1 minute
This is an awesome smoothie for post workout and/or a big snack or small meal! What I love about smoothies is not just the taste but all the multi tasking a smoothie accomplishes. An entire meal in one cup, I get need grams of protein in – which helps me recover from workouts and/or life, clean up is faster than fast, drinkable – sometimes you just don’t feel like chewing, AND portable – put a lid on it and roll out!! Get excited!!
Prep Time: 5 minutes
Cook Time: 1 minute
Combine into a blender and add “milk” until desired consistency! Top with peaches or other fresh fruit!
This recipe was featured on Dymatize during their weekly March Nutrition Month @VitaminShoppe recipe contest @playhardgetfit Dymatize ISO-100 protein smoothie recipe!
Crockpots are genius! I made this recipe before the start of a long Tuesday and when I got home my house smelled amazing and all I had to do was make rice! Cooking a late dinner is zero fun after a long day. Once hangry sets in, you can’t think straight, you don’t want to be fumbling around in the kitchen or give up and end up eating weird leftovers or cereal again (nothing wrong with either of these things though!!)
Prep time: 5 mins.
Cooking time: 4-8+ hourse (depending on crockpot setting)
Total time: 8:05+ hours
Play Hard, Get Fit
You wake up Monday morning, hit the snooze button X amount of times, literally roll off your mattress and saunter lethargically into the bathroom. During this chain of events, your barefoot hits the cold top of your scale and you blurrily look down at the number… STOP! Monday morning is not the time, place or headspace that you need to be checking your weight. Tracking your weight is the most common form of measurement for health (don’t really agree with that though), but like I said, it’s common. I prefer to just check out how my jeans fit! Whether you are trying to lose, gain or maintain weight, leave that number alone on Mondays.
Firstly, you’re lacking your normal routine. During the week, usually there are set times that you have to be at work, take your lunch break, pick up kids, teach a class etc. Weekends are a break from that routine and you’re eating habits know that! You’re also not waking up with the same expectations or constraints that a work week has on you. Your sleeping schedule is either more or less then the weekdays. Celebrations often take place on weekends. You are eating at different times, too much or sometimes less then normal. Our willpower has decreased by the end of the week and you are less likely to make smart, healthy food choices.
Monday has a reputation for being a downer. Just the word Monday has a negative connotation. Mondays are a day when you are abruptly snapped back to reality and to routine. It’s a disease (case of the Mondays), it’s a description (I’m having a Monday), and an insult (you look like a Monday). Why would you want to layer onto that a number on the scale that will most definitely change your mood? Let Monday be itself and pick any other of the 6 days be your weigh in day.
This is personal preference.
You have tons of willpower on a Monday but you also have some jetlag and resentment from the weekend ending. Your weight will fluctuate throughout the day anywhere between 2-4 lbs. on average. I had a client tell me that they weighed themselves 4 times a day because they did NOT want to gain any weight. Well, stuff goes in and stuff comes out…(human stuff… like air and food etc.). I hope your weight fluctuates daily. I don’t want a person to weigh themselves more then 4 times a month, let alone a day! Too extreme, discouraging and unnecessary.
Transitioning from Saturday and Sunday into Monday is emotional. You have goals that you want to reach and motivation to maintain. Jump right into your workouts on Monday. Have an amazing sweat session, press the mental reset button and leave that scale alone!
Play Hard, Get Fit!
Vacation should include an adventure. An adventure that lets you escape from normal life. Siren Surf Camp with Farmdog Surf School in Nags Head, NC was the perfect addition to a family vacation and to having an Adventurous August.
I’ve never worn a wet suit. I felt like I was a sea mammal with my extra coating of blubber, I was so warm and it made me fearless of cold water and wipeouts. I could throw my body into the surf and I had this amazing protective layer to make sure I stayed warm and scratch free. It was a hot mess to get on though. Skinny jeans are nothing compared to the dance I did to get my wet suit on!
We met our instructors. The knowledgeable and teacher-esque, Skyla. She is also a ocean lifeguard so if was a very safe feeling knowing if something happened that she was already in the water with us. Hannah was all surfer girl-cool in her trucker hat. Then Hailey who was super bubbly and I loved her energy! Each of them were in the surf with us, pushing us into waves, cheering us on and giving us tips and pointers before and after wipeouts!
Each day of camp began with a picturesque yoga sequence facing the Atlantic. Bailey taught our class and was all warmed up because she taught a sunrise class right before ours. We all had a large piece of canvas that we shared. I expected sand to be flying around vigorously during any transition between a warrior and a downward dog; that was not the case at all. She had us do a number of yoga poses specifically for surfing. Hips and shoulder opening. Lots of child’s pose and a little bit of balance. Her voice was clear and likeable, always a good thing for a yoga teacher. There is no equivalent to being able to sit in the sand with your eyes closed, the morning sun on your face, the sound of waves smashing and hustling into and away from shore, and the clarity your mind is able to regain.
Getting zipped up, ankle strap attached and picking up your board lets your body know “get ready!” The water is shallow enough to wade out with your board but the waves are strong and our boards were easier to control while on them and paddling. Can you say shoulder workout!? I loved the challenge of paddling out into the water and digging in and picking up speed to catch a wave. Your focus shifts you are now in surfing survival mode; float and wait for a wave, scan the horizon for a set, pick your wave, paddle for your wave, catch a part of that wave, wipeout, tumble under the water, grab you leash and board, paddle back through waves out to the flat water and then catch your breath. I wanted to catch as many waves as I possibly could which equaled a massive workout for me. Pretty sure my lungs were still being tossed around in the surf for most of the session! Standing up on your surfboard is like standing up on top of the world. It is exhilarating! All the ladies were cheering each other on, we were so excited when we caught waves and just as excited for the wipeouts. At the end of Siren Surf Camp I felt so accomplished and adventurous! It was the perfect addition to summer. For more information, check out www.farmdogsurfschool.com or follow Farmdog Surf School and PlayHardGetFit on Facebook, Instagram and Twitter.
How do I get rid of cellulite? Photoshop.
Millions of people ask that question daily. You spend hours in the gym, try to eat healthy, take your vitamins and do your kick butt workouts. You lift heavy weights and heavy responsibility. You complete 5Ks and half marathons. You wrestle toddlers like the Crocodile Hunter (they are strong, feisty little buggers). You multi-task through your workouts better than a Google search engine, and no matter how much time and effort you put into your sweat sessions you are still staring at your thighs in the mirror.
Cellulite is not a serious medical condition. It is not harmful or detrimental to your health. It is only visually a thing that bothers the individual. It does not restrict body function, skill or ability. Cellulite is normal. The cause of cellulite is not bad karma. You did nothing wrong in a past life. A gypsy did not curse your thighs with dimples. Cellulite is caused by connective tissue that tethers your layers of skin to your muscle. Between these fibrous connections and your skin is a layer of fat. The fibrous tissue is pushing down and the fat is pushing up and the result is dimpling or puckering seen on your skin.
In the era of summer rag mags gracing every grocery store checkout line, (my mom told me not to read those when I was a kid, she said it would rot my brain; I believed her and used to walk through the grocery store line staring intently at the floor.) They always include a hot or not issue which circles any awkward body angle they’ve caught a celeb at, saggy butts and of course, cellulite. If everyone has it how come we point it out and glorify it? That’s like circling someone’s wrists and saying OMG! Look! Those are in fact wrists. There is at no point in my beach day that 99% of people are close enough to me to see my freckles, let alone my cellulite. Iggy Azalea just went through a paparazzi and social media whirlwind over pictures of her in a bikini and she left social media because of it. The cruel comments and scrutiny are truly unnecessary. Google any female celebrity and there are pictures circling their cellulite. It doesn’t make any sense. In the year of booty, it makes me wonder, what does everyone think is in a curvy, round derriere? (peaches, clouds and cinnamon buns?) NO! Muscle and fat!
Factors that May Cause Cellulite:
There is a laundry list of procedures, of varying levels of invasiveness, that are available. There has been very little conclusive evidence that any of them actually work or give you long lasting effects. For now, the best option is exercise. A loss of body fat, if needed, may also contribute to the decrease in visible cellulite. Talk to your doctor or fitness professional about normal body fat percentage for your body and activity level. The most effective routine is one that incorporates aerobic exercise AND strength training. Lifting heavy and focusing on the glutes, hamstrings and quads will show positive improvement to areas you may have an issue with.
I’m staying away from lasers and liposuction, that is not my purpose here. The FDA has approved massage and combined laser/massage therapies for the TEMPORARY decrease in the appearance of cellulite. These are both costly and time consuming and require continuous treatments to maintain any effects. Patients should be very cautious before trying out surgical procedures, dietary supplements, or elaborate techniques of unproven value. Beware of “snake oil,” meaning an advertising company has done its job of trying to convince you to buy a product that has no scientific merit. Unfortunately, there is no compelling or statistical evidence that creams containing caffeine, aminophylline, or theophylline can have a beneficial effect on cellulite. There are also no studies that back up the claim that topical herbal creams can penetrate deeply enough to have a real effect either. Some of the chemicals in these creams may also cause allergic reactions in some people.
I’ve include 5 possible treatments that run a very low risk of complications or adverse reactions.
Strength training 4 days per week + increased hydration level + vitamins through a variety of fruits and vegetables+ getting your daily amount of calories (not starving or omitting food groups) = Increased metabolism and resting metabolic rate + decreased body fat percentage + decrease in cellulite visibility.
5 POSSIBLE TREATMENTS FOR CELLULITE:
1. Exercises to Strengthen Muscles-
Hamstring Curls on a Stability Ball- Lie on your back with feet on the ball. Lift hips and curl ball towards and away from you. 3X15
Romanian Deadlift (RDL)- With dumbbells or kettlebells, knees are soft (not locked but not bending either), back STRAIGHT, chest out, push your hips back and lower down until your back is flat like a table, then stand up (squeeeeze your glutes!) 3×15
Sumo Squats- Feet wider then hips (about 2-3 feet apart), toes slightly turned out, push your hips back (your BUTT moves first!) and lower down into a squat, knees are looking the same direction as your toes. Try a few with out weight then add some weights! 3×15
Women won’t get bulky when we lift heavy weights, we don’t have nearly enough testosterone in us! BUT we do get stronger, more definition and more shape to those body parts! Yay!
Mix coffee with a little olive oil and you will have your own homemade cellulite scrub. Coffee is used as a possible topical treatment because it’s a stimulant. It works because caffeine, supposedly, amplifies circulation and extracts water from the body, which improves the look of cellulite. Again, not proven but also if you are not allergic, has very low risk factors if you try it. So you come out smelling like a Starbucks and looking like a grande macchiato. http://us.frankbody.com/ make it yourself or check our Frank! Your skin will be smooth and smell delicious even if you are still rocking your cellulite.
3. Massage– A firm massage improves circulation and redistributes the fat back under the connective tissues. Either done manually or with a method called Endermologie which uses a hand-held machine which kneads your skin between rollers. It sounds quite uncomfortable to be treated like Play-doh and only get brief results.
4. Less Stress– Cortisol (a hormone released by stress) and insulin change the way fat cells function. Some ways to maintain low stress levels, include but are not limited to: yoga, meditation, enough routine sleep for your person, actually taking your lunch break, leave work when you are scheduled to, maintain active hobbies, green tea, look for whole grains, no preservative foods and lower sugar intake.
5. Hydration– Foods with high water content will boost skin hydration. Melon, cucumbers, celery and leafy greens are excellent examples of fruits and vegetables with an increased amount of water. Staying hydrated means drinking enough for your size and activity level. A good rule of thumb is to drink half your body weight in ounces of water. A 150lb. female would want to consume about 75 oz. of water daily.
Find what works for you. Recognize that anything you rub on whether it’s a scrub, or cream, is not a permanent fix. A balanced diet and exercise may not get rid of your cellulite but they will improve muscle definition and strength, body composition and may reduce the desire for cellulite therapy. Cellulite is not a medical condition.
Get your body on a beach= Beach Body!!
Play Hard, Get Fit*