What Would You Change About Your Body?

Commercials. Magazines. Billboards. Social media. 

Throughout the day, we're exposed to thousands of images and messages. Maybe millions, if you work in a digital field like I do.

While we might not realize it at the time, those messages become ingrained in us, and often make us feel less-than. I love being inspired by others, but when's the last time you focused on how you felt more than how you looked?

This awesome video from Jubilee Project  needs to be seen. 

November is usually a month that is filled with gratitude. Maybe take a moment today and think of something about your body that you're thankful for.

I'll go first:  I'm grateful that my body still works. Processed food, crash diets, gallons of coffee instead of meals, alcohol-filled weekends, diet pills, and all-nighters have all been a part of my life, and yet my body still gets up in the morning and does whatever I need it to do.  I'm focusing on health more now than ever before, and being rewarded by seeing my body do things it never could.

 It's worthwhile to take care of yourself. It's important. And being grateful for where you are, right this second, doesn't hinder progress.

Although, like the little girl in the video, I would appreciate having a mermaid tail.

xx,

Rachel

The 2-minute Morning Rituals that Improve My Day

I often tell people I'm a morning person by nature. Lately though, I've been wondering how much of my happiness in the mornings can be attributed to personality, and how much is due to preparation. I love my morning ritual because it sets me up for all-day success.

Lemon water

Right after I wake up, I pop a mug of filtered water in the microwave, then cut a lemon in half and add the juice. I used to skip lemon water in favor of coffee, but since committing to this habit, I feel so much more refreshed in the morning. I still enjoy my coffee once I get to the office, but I've completely stopped making it in my apartment during the week - a major morning time saver for me.

The Skimm

I like to read the latest news in the morning, both so that my brain is a little jump-started, and so that I am knowledgeable when I run into senior executives at the office coffee machine. The Skimm presents the headlines in an entertaining, informative, and easy to navigate format. Bonus: It arrives in my inbox at 6 a.m., so it's ready for me when I wake up. Sign up here! 

Leaving early

I loathe being late. Leaving for work just a couple minutes early ensures that I arrive feeling ready to tackle the day, instead of flustered. I set everything that I need to take to work by the door as I'm getting ready to avoid a last-minute scramble.

What do you do in the morning to start your day off right? I want to know!

xx,

Rachel

Cures for a Bad Day

In the grand scheme of life, a single bad day is an infinitesimal blip. In the moment, however? The dreadful day feels like it will never end. Whether it is rain when you had outdoor plans, a parking ticket, a disagreement with a friend, or some combination of life's little frustrations, they happen to all of us.

For me, the best way to deal with bad days is to isolate the situations. Instead of thinking of it as a bad day, it's a less than ideal situation.  Making that semantic switch can also shift your attitude and let you salvage the remaining hours. Instead of making you grumpy/angry/a pain in the butt for everyone you encounter, a bad day can serve as an opportunity to indulge in life's little pleasures. Some of my favorite cures:

1. I don't know a single girl who isn't happier when she has a fresh manicure. I'm loving Essie's latest collection, especially this shade.

2. To quote Elle Woods, "Exercise gives you endorphins. Endorphins make you happy. Happy people just don't shoot their [boyfriends, roommates, noisy neighbors...]." Go for a run, go to yoga, whatever. Taking your frustrations out in the gym will lift your spirits and be a healthy way to channel your negative energy into achieving a positive result.

3. I really love reading, especially nonfiction and classic literature. However, nothing says bliss like flipping through some glossy pages with pretty pictures and effortless reading. 

4. When all else fails? Wine. This chardonnay from Cakebread Cellars is my current favorite. 

5. Develop a plan to make tomorrow better. With every mistake or bad situation comes an opportunity for improvement. This kate spade notepad is always on my desk, and gets lots of love. 

How do you recover from a bad day?

xx,

Rachel

In lieu of resolutions...

While I love the idea of a fresh start, New Year's resolutions bug me for a couple of reasons:

1. They are generally vague. "I will lose weight in 2014" - great, but how? And will you keep it off, or drink your way through another gallon of eggnog in approximately 365 days and end up in this exact same position?

2. They read like a laundry list of steps to becoming a perfect person. Eat healthier. Go to sleep earlier. Be a better wife/girlfriend/dad/whatever. Resolutions tend to come in multiples - if not, aren't you underachieving? After all, you have a whole freakin' year to do this stuff, slacker. A long list of lifestyle changes can be hard to tackle all at once.

3. They make the gym really, really crowded.

This year, I'm doing things a little differently. Maybe I have commitment issues and can't settle on a single topic for a year, but in 2014 I'm going to set monthly challenges for myself instead of a few year-long resolutions.

In January, I'll be running a mile every day. 

Photo from RunOm Cincy - Great American Ballpark

I know most of you are probably thinking that's pretty easy. After all, a mile isn't a challenging run. Most people run a mile in just 10-12 minutes. My mile a day challenge is about consistency. If I can't make time for a 10 minute run every day, I need to re-evaluate my priorities. I chose January for this challenge because I also really, really dislike the cold weather.

The distance isn't the important part for me - actually running is. You see, I hate running. Loathe it. Most likely this is because I'm not great at it, and I tend to gravitate towards activities that reward me with quick, juicy, satisfying success. Here's to waking up early, freezing my butt off, and probably taking a few more running shoe pictures along the way.

So there's my plan for January. What's yours?

xo,

Rachel

#runOMcincy

Last night, I tucked myself into bed around 10:30 p.m. in preparation for today's event - runOMcincy! In this super-fun community gathering, around 2,000 Cincinnatians ran either 6, 3, or 1 mile distances to Great American Ball Park to do yoga. If you're from the area, you know it's kind of a big deal to be on the grass.

I pulled myself out of bed around 5:30 a.m. (eek!) with a huge smile on my face. I had a feeling today was going to be a blast, and I was absolutely right. I even got to cross it off my 101 in 1001 list. Check out some of the pictures!

Yogis taking over the outfield!

Feeling happy in the sunshine post-run and post-yoga

Love this picture of the whole group

Rosie did some yoga too!

The (totally free) event was organized and executed by some wonderful employees from lululemon Hyde Park and lululemon Kenwood, and amazing yoga instructors from local studios. Do it with me next year?

xo,

Rachel

Favorite Apps for a Healthy Life

It's no secret that I'm a little attached to my iPhone. One reason is that I rely on it to keep me feeling my very best. There are a ton of amazing health and fitness apps out there, whether you want to lose weight, discover new workouts, or just sleep better. Here are my favorites:

Nike Training

This app is like your very own personal trainer! It provides videos for each step in the workout, as well as verbal coaching. They have great toning and strength exercises, but also cardio workouts if you want to ditch the cardio machines. You can see some of the workout options they offer in the image below:

MyFitnessPal

This is a great app for tracking your weight, food, and exercise. I use it every day! You can even use their barcode scanner to input a food's nutritional information in a snap.

Sleep Time

This app just amazes me. You set your phone next to you on the bed and it tracks your little movements throughout the night to determine your sleep patterns. Ridiculous. At first I thought it was a hoax, but I've used it on nights where I've had clear waking/sleeping times (that I am aware of and remembered the next morning) and it's spot on. You can also set an alarm to wake you at the lightest point of your sleep cycle (within a few minutes of your desired time) so that you feel more alert when your alarm goes off!

Gym Pact

There's nothing like the threat of losing money to get your butt off the couch. With Gym Pact, you commit to a number of workouts for the week, and pledge $5 for each day missed. If you meet your goal, money is put into your account via members who had to pay up. I go to a gym regularly, so I figured I might as well get paid for it! If you don't belong to a gym, you can use a Run Keeper with the app as well.

Blogilates

I have been a fan of the Blogilates YouTube channel for a while. Cassey, the trainer, is so fun and full of energy. She recently release this app, which includes her workout calendar for the month, forum for the Blogilates community, recipes, and all her workout videos (organized by body part you want to target).

What are your favorite health apps?

xo,

Rachel

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Detoxing

After a while, nasty little habits begin to catch up with us. Maybe it's an extra glass of wine (or three), a Starbucks addiction, or simply not getting enough sleep. No matter how healthy your typical day is, little indulgences can have a negative effect on your well-being.

I'm a firm believer in the power of a detox. No, not that crazy lemonade + maple syrup + cayenne nonsense - a detox that simply removes the unhealthy elements from your day and gives your body a chance to repair itself. For me, this means removing alcohol and caffeine from my diet, getting a solid 8 hours of sleep every night, and eating extra clean. I typically do 3-5 day detoxes. During my undergraduate years, it was a necessity after a rough midterm or finals week.


Here's the plan I follow:

I personally don't feel hungry during this detox because I am so well hydrated and portion size is generally not restricted. The great things about this plan is that it takes virtually no time at all to prepare and requires very few "weird" ingredients. Chia seeds, kale, and berries are all considered "super foods" and do awesome things for your health.

 If you want to learn more about my detox, or want to do one with me, feel free to contact me!

xo,

Rachel

Cardio Comparison

While I fully believe in the value of weightlifting to achieve your best body...I. Love. Cardio. For me, it's an opportunity to zone out and really think, listen to some music, while getting a workout in. Multitasking makes me happy. Whether you're stuck in a gym or have access to some awesome scenery, I have two favorite types of cardiovascular exercise - fasted cardio and high intensity interval training.

Fasted Cardio

Picture this: wake up, don't hit snooze, roll out of bed in your workout clothes and literally hit the ground running. Maybe drink a glass of water first if it's going to be toasty outside. It sounds mildly torturous, but I love it. Fasted cardio not only gets your workout completed early and wakes you up better than any cup of coffee, but has also been shown to burn more fat. Who doesn't want that?

HIIT

If you're looking for serious calorie burn, hanging out on the elliptical while flipping through Vogue probably isn't going to cut it. Plus, who has time for that? Studies show that you can achieve more progress with 15 minutes of interval training that you can in an hour jogging on the treadmill. In addition to being super efficient, HIIT has many other benefits. Basically any type of cardio can be converted into HIIT - even the aforementioned elliptical.

One final note: don't try to mix the two. Running fasted sprints in the morning is a recipe for disaster (and muscle loss). Keep your fasted cardio at a steady level, and fuel your HIIT.

Here is an example of my typical HIIT workout:

 

Cheers,

Rachel

3 Weight Loss Books that Might Just Change Your Life

While magazines and Pinterest ideas are nice, sometimes I prefer to get my health and fitness knowledge from more thorough sources. Here are some of my favorite health books:

 Skinny Bitch by Rory Freedman and Kim Barnouin

 

Bold title, no-holds-barred narrative, and very necessary advice. While the method of information delivery isn't everyone's cup of tea, I love it. I have been a vegan for 3 years, and this book still highlights ways I could improve my diet. One of my favorite quotes is "Whenever you see the words "fat free" or "low-fat," think of the words "chemical shit storm."
This book is written by two gorgeous women, and the information is strongly supported by their references section. Admittedly, I know a lot of people have a problem with the profanity present in the writing, and also the use of the term "skinny." The authors discuss the USDA, a list of recommended foods, the importance of paying attention to food labels, and many other things. The bottom line? Don't pick it up if you can't handle really, really tough love and quite a bit of profanity. Otherwise, enjoy!

Yogalosophy: 28 Days to the Ultimate Mind-Body Makeover by Mandy Ingber

 

Mandy Ingber is most commonly known as Jennifer Aniston's yoga teacher. I was attracted to the mind and body focus of this book. Ingber discusses her own past, daily intentions for a yoga practice, playlists, nutrition, and of course  several body-sculpting yoga routines. I adore this book. It has certainly advanced my personal yoga practice. Just when a routine starts to feel stale, she gives you an updated one. By far the most compassionate of the books listed here, Yogalosophy focuses on self-acceptance as an avenue to health.

 

 Making the Cut: The 30-Day Diet and Fitness Plan for the Strongest, Sexiest You by Jillian Michaels

 

Like most people, I first started paying attention to Jillian Michaels when she gained popularity from The Biggest Loser. While she is not portrayed as the nicest trainer ever, this woman gets results. Anyone who has tried her DVDs can vouch for the fact that she can make you feel like you're going to die (in a good way) in less than ten minutes. I wanted to hear more from her, so I picked up this book on a whim. Despite the somewhat overzealous title, I found solid advice. Designed for individuals trying to lose those stubborn last 10-20 pounds, Jillian gets back to the basics with instructions for taking measurements, designing meal plans, and holding yourself accountable for you own choices. I couldn't fully follow the meal plans she suggests (since I am a vegan), and I'm not sure I buy the whole "metabolic type" diet, but this is a great book for someone who likes an all-inclusive plan laid out for them.

 

 

Cheers,

Rachel

Beginner's Guide to Yoga: How to Get Started without Embarrassing/Injuring Yourself

Yoga seems to be on everyone's mind. Celebrities do it, our coworkers and classmates do it, and a yoga mat might as well be a signature accessory for the ridiculously perfect girl at the gym. The problem is, yoga can be a tad...intimidating.

 

Source: instagram.com/yoga_girl

Yoga really can be for everyone, but there are some things you should know if you want to start practicing yoga:
 

1. Pick the type that is right for you

There are many, many types of yoga, but here are the five most common:

• Hatha: Hatha yoga is gentle on your body, relaxing, and slow-paced. It focuses on breathing and meditation over strength or movement. It's great for those learning the basics of yoga or seeking stress-relief. 
• Vinyasa: This type of yoga involves basic poses that are synchronized with your breath. Ever heard of a sun salutation? Expect a lot of those. I love Vinyasa yoga for the lean muscle and flexibility gains it provides.
• Ashtanga: Ashtanga yoga is sometimes referred to as "power yoga." It can be intense, with lots of strength-building moves and a fast pace. My guy friends love this type because they feel like they get a "real" workout in.
• Iyengar: Say what? The name might not be the only thing you stumble over. Iyengar yoga involves a lot of standing poses that improve your balance. It is designed to strengthen and bring your body into alignment. This type of class can be especially good for people recovering from an injury.  You will work little balance muscles you didn't even know existed.
• Bikram: Hope you like it hot - Bikram yoga classes take place in rooms kept at 95-100ish degrees. The heat isn't a gimmick, though. It can help you get a deeper stretch and sweat out toxins (disclaimer: don't try it hungover). Bikram yoga has some seriously devoted students who swear by it, and it is certainly an experience. Maybe pass on this type if you feel faint while vacationing anywhere below the Mason-Dixon line in summer, however.

2. Know what to expect:

Studios, classes, and individual instructors can vary greatly. Some yoga studios provide mats, but you may need to bring your own. Just call ahead to ask. If you're serious about starting a yoga practice, owning your own mat is a must. Luckily, they aren't expensive or hard to find. Most studios provide yoga blocks and straps to assist you in various poses. Mats may be placed just a few inches apart in a busy class, so check your personal space hang-ups at the door, show up early to score a spot you love, or choose a less popular class time.

Most students will likely be dressed in fitted tops and pants (either capri or full). No one wants to be known as the class flasher when your shirt inevitably creeps up your body while holding a pose! Your instructor might want to adjust your body while in a pose, and this type of clothing also facilitates adjustments. Most yoga instructors let you provide some kind of feedback if you would prefer not to be touched. If at any point you feel uncomfortable with your instructor's methods, don't hesitate to speak up.

Unlike most other workouts, yoga can have a spiritual element to it. While yoga is not a religion (despite what your crazy uncle might say), some of the instructions might not be what you're used to from spin class. Some possible phrases include "visualizing energy" or "breathing into" a certain part of your body. Be open-minded, but also shop around until you find a class or instructor that fits your style.

3. Lose your self-consciousness

As a beginner, it is normal to feel a little self-conscious. You'll soon learn that people of all ages, body types, and experience levels participate in yoga. Remember that everyone is focused on themselves and the instructor, not on how flexible you aren't or the fact that your breathing sounds weird.

If you really want to advance your yoga abilities, add some at-home practice. There are some great yoga apps out there, and plenty of DVDs. I love Mandy Ingber's book Yogalosophy. It has yoga routines, daily intentions, playlists, and even nutrition plans. Don't completely ditch classes in favor of YouTube tutorials, however. When you are in the early learning phases, it is vital that you get in-person instruction to correct your form and prevent injury. The best way to improve your yoga practice is by attending class with an experienced teacher who can answer your questions. These professionals have likely studied for years and have been trained to assist you.

4. Yoga Etiquette

• Shoes: Much like that super-clean mom we all know, instructors seriously do not want shoes worn inside the class space. No need to track street grime into a room where people will be hanging out on the floor. Some gyms have cubbies for shoes and socks, while others just leave them by the door. Ask at the front desk, or watch what others do at your particular location.
• Punctuality: To me, punctuality means showing up 10 minutes early. Some students may come as much as 20-30 minutes early to grab a spot in a popular class. If you find this is the norm, just bring a book or maybe get to know your classmates. Be sure to read the room before speaking loudly. Some classes are extremely quiet, with individuals meditating even before the instructor is present. Maybe reconsider starting a spirited Game of Thrones discussion if this is the case in your class.  If possible, you should introduce yourself to the instructor before your first class starts. This way, you can highlight any injury you might have so he/she can make a note to discuss modifications for certain poses.
• Distractions: Once class begins, conversations and electronics are major no-nos. Turn off your cell phone (not just to vibrate) and refrain from chatting up your neighbor. During a class, everyone is focused on their own practice and the teacher's instructions.
• Personal hygiene: In busy classes, yoga mats can be placed quite close together. Wear deodorant. Brush your teeth. Avoid perfume/cologne, which may offend your neighbor (or worse, cause an allergic reaction).
• Savasana: Most yoga classes end with Savasana, or corpse pose. Yes, it is exactly like it sounds - you lay on your mat like a corpse. It is extremely rude to skip out on this pose and head for the door. If you absolutely have to leave class early, do it before this part. Better yet, try to find a class where you won't be rushed towards the end of the time slot.
• Ending class: Most teachers end a session by saying "Namaste" (pronounced nah-mas-tay), which is basically Sanskrit for "I honor you." You'll notice that the class repeats it back, and you should join in. I make it a point to personally thank the instructor while everyone is cleaning up their space. This is also a great time to ask questions!

I love yoga and think everyone should give it a shot. I hope this post encourages you to do so.

Cheers,

Rachel

My "I Have a Life" Workout

The last thing I want to do in the summer is spend hours in the gym, so I created this at-home cardio + toning workout that requires no equipment. I really love health and fitness, but being stuck indoors in beautiful weather is zero fun. It lets me get in a calorie-torching 22 minute workout anywhere, and then get on with enjoying my favorite season. Because really, summer slips away too quickly.

Too easy? Add free weights wherever you can (i.e., shoulder presses with squats, front raises with side lunges).

Too difficult? Take a 30 second breather after minute 5:00. Focus on form with each of the steps until you get it down perfectly. A quick Google search for any of the moves will provide photos/videos/instructions on how to best complete them.

 

*Disclaimer: I am not a fitness professional, and you should consult your doctor before beginning any workout program. I'm always happy to share what works for me, however!

Cheers,

Rachel