Category: Wellness

My Morning Routine!

August 2, 2017 No Comments

To say my work schedule is unpredictable is an understatement. Work days and hours change week-to-week and there is a lot of uncertainty in the day-to-day. It has taken years, but I’ve adapted to it. I’ve found that having a set morning routine grounds me and takes care of some of that anxiety of the unknown. Wake Up Early.  I’m an early bird. I love the stillness and quiet of the morning. I think I’ve learned this habit from my mom. As long as I can remember, she is the first one up, sitting quietly with her bible. I admire her devotion and have sought to recreate that practice in my own life. I relish the moments before the hustle and bustle of daily life takes over. Drink Water.  Before I go straight to hard stuff (I’m talking about coffee), I have made it a habit to drink 20-30oz of filtered water. This restores hydration to cells from overnight, stimulates digestive process and rejuvenates my mind. I often go for long stretches during the day without drinking, so setting myself up with an early dose of H2O has helped with my daily hydration needs. Breathe. I can’t say enough about how breathing affects our systemic health. Digestion, Movement, Thinking, Emotions…it all is connected to the breath. Before my feet hit the ground, I pause and take 5 full belly breaths. That means fully expanding my diaphragm, keeping my chest quiet, and feeling the pressure all the way to the pelvic cavity. This activates the parasympathetic nervous system, quiets the adrenals, and elicits a relaxed response. Later in the day, anytime I feel overwhelmed I can come back to this same belly breathing to reset my intention of peace. Say Thanks. Expressing gratitude is effective for increasing happiness. Giving some acknowledgment to the positive things in your life is a great way to start the day. Take just a few moments to appreciate the present to feel happier, more productive, and more energetic throughout the day. Meditate. Read. Journal. After putting aside any notions of “woo-woo”… I am fully certain that meditation offers incredible benefit to my life. I see this most evident in how I interact with others. I have more compassion, empathy, awareness, and understanding of myself towards the outside world. I like to use a guided meditation app, Headspace. Some days I admit that I am too bogged down with my own thoughts to truly focus- and that’s when I turn to my journal. Getting things out on paper is cathartic and creates the space I need to expand my perspective. I will write down my fears, anxieties, and apprehensions…and I follow these with direct affirmations, mantras and gratitude. Finally, I connect my inner world with some outer guidance by reading. BRING ON THE COFFEE! Taking time to myself is a gift I give myself daily. I get a chance to think and I set the tone for the day. I avoid looking at my phone until I am fully set, grounded, and at peace. In 20 minutes, I find I am focused and energized for a productive day–no matter what I’m facing!   When you arise in the morning, think of what a precious privilege it is to be alive- to breathe, to think, to enjoy, to love. -Marcus Aurelius  

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My Go-To Podcasts

July 25, 2017 No Comments

I spend a shocking amount of time in the car. Even more, I spend a shocking amount of time in traffic. You’d think I’d learn to avoid those times…but somehow Denver traffic has become a perpetual slow-down. My drive time is generally my call-Mom time (hands free!!). In the – event that she doesn’t answer, I’ve come to rely on podcasts to maintain my sanity. I greatly enjoy early mornings with my fat-laden coffee and a captivating podcast to lift my attitude on the way to work. Some weeks, I spend so much time engrossed in listening I start to feel like these podcasters are my actual friends. (Ok, Ok…Crazy?) Anyway, here are a few of my go-to current favorites:     Girls gone WOD. The friend comment? Yeah, That’s totally directed at Joy & Claire. These girls are incredible role models who came to podcasting with a background in crossfit. (WOD is crossfit lingo for Workout of the Day). They are funny, insightful, and REAL. I love that they are based in Denver, my tribe!! They often discuss crossfit/fitness/health, but incorporate so much real life relatable content.   The Primal Blueprint Podcast. I’ll admit I’m quite enthralled with the paleo/primal movement. I think there is great value in a return to our ancestral health values. I enjoy Mark Sisson’s podcast for how approachable he makes ‘radical’ diet and lifestyle change. I’m impressed by his views on fueling the human body, and his willingness to change his mind with new research. For me, implementing habit change is easier when I’m learning about it- and I am always picking up tid-bits from Mark and his guests. {I’ll give Dave Asprey’s Bulletproof Radio a brief mention here too. He IS very polarizing- but I appreciate his philosophy and I DO brush up on the latest biohacking novelties….With my bulletproof coffee in hand, I might add}   Off the Vine. SHAMELESS. Yes, I have been totally obsessed with the Bachelor ever since my sorority big Amaura got me hooked in college. This podcast takes it to another level. IF you call yourself a fan, LISTEN TO THIS. Kaitlyn Bristowe is and will always be my favorite bachelorette and this podcast is just.. illuminating. She divulges juicy details about filming/production, adds in her snarky humor, and interviews a lot of bachelor “royalty.” It is lighthearted and entertaining and juicy.

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What’s In My Gym Bag?

March 20, 2017 No Comments

Having my large gym bag packed is one easy way I keep myself accountable to my workout schedule. I always have what I need- so when schedules change and I have a free hour… to the gym I go! Here are a few essentials that I always keep: Headphones: I’ve gotten out of the habit of wearing headphones. I love the community at my crossfit gym where we are all in it together. There is usually pumped music playing, and I enjoy interacting with others. However, on days at big box gyms I love that solo time to be in-the-zone. Nike Metcon: I switch between Metcon and Nano. I typically like my Nikes for workouts with more running/jumping, and prefer Nano for heavier lifting, rope climbs, and any lateral work. Hat: For when I really need the blinders on. My craft-saavy Mom monogrammed this Lulu hat for me. Bonus- keeps my hair tamed and out of my face when I’m working out at the end of the day. Doterra: I love Deep Blue Rub for post-workout soreness. BUT It is just as good as a pre-workout muscle warm-up. I like to put it on hamstrings and quads prior to squat-heavy days and on my shoulders for overhead-heavy workouts. My other go-to intra-workout oils are Peppermint for mental focus and Breathe for, well, breathing. [To order Doterra visit my recommended products page] Rocktape: When I injured my shoulder in the fall, Rocktape was instrumental in my recovery. It helped me feel ‘stable’ when I started easing back in, and served as a tactical reminder to stay in correct position. I had a stretch injury, so keeping the capsule tight eased any pain and allowed me to keep working out through recovery. Rocktape is NOT a stand-in for proper recovery NOR a crutch..but I believe in its power in the right capacity.   My gym bag tends to become my call bag which becomes my throw-everything-I-have-in-it bag and I end up with 50lbs of gear by the end of the week. Anyone feel me?

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