7 Free Physical Fitness Resources
Happy New Year! I know the new year has inspired a lot of us to set new fitness goals so I thought that I would share a few free fitness resources for you. All of these programs can be done at home and usually with minimal (or zero) equipment.
1. Yoga with Adriene - I love Adriene's attitude and the welcoming atmosphere she creates in her videos. She is all at once calm, funny, and inspiring. The YWA Youtube channel has something for everyone, including several job related or situational yoga programs. I just started her newest program, Yoga Revolution which is a 31 day free guided yoga practice.
2. Fitness Blender - FB provides absolutely free workout videos and has everything from HIIT training, strength training, core work, and pilates. The website has a really useful search function where you can narrow down workouts by time (here are all of there 10 minutes or less videos), difficulty, training focus, and equipment (here is the search I did for all workouts that require no equipment.).
3. Couch to 5K - C25K is a training plan that starts you off by walking and builds up your endurance so that you can eventually run a 5K race. I think that this plan is great for beginners and individuals looks to set a running goal. The plan is available online and via a free mobile app.
4. 7 Minute Workout - The 7 Minute Workout is a free app that is available (from several different developers) for both Apple and Android device. I have linked one here, but as I mentioned, there are several different ones to choose from. I think this is a great option for people who really feel like they are challenged with finding time to workout. The exercises are voice prompted and there are video and text descriptions of each exercise. Bonus- no equipment necessary!
5. BeFit - BeFit is a YouTube channel that has a comprehensive library of workout free workout videos. You might see some familiar faces, like Jillian Michaels, Billy Blanks, Jr., and Denise Austin. There is definitely a wide range of options (to include yoga, stretching, core work, cardio dance, post natal exercises, and body weight work) and videos average about 10-12 minutes long.
6.NerdFitness - Shoutout to all of my fellow nerds! The team over at the highly successful NerdFitness.com created a few body-weight workouts for those of us who want to unlock our inner superhero. Check out the 20 minute hotel workout if you're on the road a lot, or want a workout you can do in your home office.
7. Dr. Paul Lam- Tai Chi for Health - I was looking for some alternative movement resources and came across Dr. Paul Lam's YouTube channel. The videos are older but there are quite a few instructional and informational videos. If you are looking for something that is low impact and can be done at home (or in a park) I highly recommend trying Tai Chi. I was so intrigued by his Tai Chi for Beginners- Free Lesson and Introduction video that I think I might be picking this up on active rest days.
** Photography by Erin Ammons- Lifestyle Photographer
Setting Intentions for the New Year
2017 is almost upon us and, after losing several talented artists over the last year, I'm sure most people are with me when I say "I AM READY." For me, the new year brings a sense of hope, opportunity, a sense of adventure, and the chance to make a fresh start. I always get a feeling of renewed energy and this year is no different.
When you start to set your intentions for the year I invite you to ask yourself how you would like to FEEL, THINK, and BE.
Here are a few self-reflective inquiries to ask yourself as you set your intentions for the new year.
1. What do I want to be different?
2. What are my strengths and how can I use them to help me make a positive change?
3. What do I want to be doing more of?
4. What do I want to be doing less of?
5. What feelings do I need to embrace/let go of to help me move forward?
The final step in setting intentions is visualizing your success. When you can picture yourself achieving something, it is much easier to see the path that will take you there.
Find a quiet spot where you will 5-10 minutes of uninterrupted time. Seat yourself comfortably and focus on taking deep breaths. Think about the intentions you created for the new year. Imagine having already achieved your goals. How does it make you feel?
Vegan Fall-Winter Clothing Essentials
If you want buy clothing free from animal products, here are a list of materials to avoid:
- Wool (read this article on mulesing if you are wondering about the wool industry)
- Leather
- Cashmere
- Alpaca
- Shearling
- Sheepskin
- Angora
- Down
- Pashmina
- Mohair
- ANY type of animal fur
After seeing that list, you may be asking yourself if there is anything left to wear, especially in the colder months, or if you live in a generally colder climate. The answer is YES. The items I have curated below are just a few of many vegan options that are available. I just wanted to give you an idea of some stylish accessories, tops, coats, and boots that were available, since those are the items that usually contain animal products.
Beanie via Athleta//Headband via BuffUSA
Oversized Cardigan via Nordstrom Rack *//Pebble Knit Sweatshirt via Make It Good *
Clogs via Mooshoes//Pumps via Wills London//Sneakers via Mooshoes//
Flat boots via Wills London//Waterproof Winter boots via Sorel
*Made in the USA
Do you have any favorite vegan clothing resources?
My New Nighttime Routine
I'm sure I will still have the occasional struggle with winding everything down by 10:30 PM during the week, but I can already say that after putting this routine into place, I am much more relaxed and ready for bed. Here is a little insight into my new nighttime routine. Hopefully this might help spark some ideas if you are thinking of trying to put together your own routine.
9:45 PM- The first thing I do is soak my feet for about 10-15 minutes using the Purely Northwest Tea Tree Oil Therapeutic Foot Soak. This stuff is amazing, especially if you've been on your feet all day or had a good workout earlier. I am a fencer, and let me tell you, soaking your feet in the tub with these epsom salts feels so good after 2 hours of fencing. I am already on my third bag. I seriously talk up the evening foot soak so much that my husband has started to do it when he travels.
10:00 PM- My evening hygiene/skin care routine is relatively simple. I am usually to tired/lazy to properly wash my face so I rely on makeup wipes. I am currently using the Acure Coconut and Argan Cleansing Towlettes. I then apply the derma-e Hydrating Night Creme with Hyaluronic Acid to moisturize and keep the wrinkles at bay (as much as one can anways). I use Dr. Brite Natural Whitening Toothpaste to brush and rinse with Dessert Essence Tea Tree Whitening Plus Mouthwash.
10:10 PM- I usually take about 5 minutes to plug in my ultrasonic essential oil diffuser (with a mix of lavender and rosewood) and write in my new gratitude journal. I purchased both my diffuser (The Sparoom SpaMist Ultrasonic Fragrance Diffuser) and a set of 3 notebooks at TJMaxx. (Which I definitely recommend checking out as they usually have really affordable prices on stuff like this.)
I try to come up with three things that I was grateful for on that particular day. Cultivating an attitude of gratitude is really important to me and I think writing down something that you are thankful for is especially helpful if you've had a bad or down day. If you are worried that this might take up too much of your time in the evening, just remember that an entry can be as long or short (even just three words) as your time/energy allows for.
10:15 PM- I have really been loving reading actual books in bed, instead of staring at my iPad. I feel like it's better on my eyes and I'm not as distracted by social media. The picture above shows you what is currently resting on my nightstand. (The Star-Trek book may or may not have been purchased from my phone while going down the long, dark road of the ST extended universe with some friends at New York Comic Con this year.)
10:30 PM- Light's out. (Ok, sometimes I get caught up in a book and push it to 10:45. I'm a work in progress.)
Apple Picking and a Vegan Apple Crisp
Apple picking is one of my favorite fall activities. I love being outside in the fresh air, spending time with my family, and, of course, bringing home freshly picked apples. I live in Virginia and am so grateful that we have a lot of opportunities for outdoor activities with beautiful scenery. This is our second time in a row visiting Hartland Orchard in Markham, Virginia and we could not have asked for a better day.
When we arrived at home with our apple haul, I only had one thing on my mind- DESSERT. I started scouring Pinterest for a pie, crumble, or crisp recipe. I stopped when I came across "The Best Vegan Apple Crisp" by the Minimalist Baker. I actually had most of the ingredients on hand with the exception of a lemon and pecans, so it wasn't very expensive to put together. It also made quite a large pan if you're thinking of preparing something for a party or for a family gathering. I paired it with the So Delicious cashew-milk ice cream in Very Vanilla and it was a match made in delicious vegan heaven. (Writing this post now is making me sad because the entire pan of apple crisp has already been devoured. IT WAS THAT AMAZING.)
*As a note, I used regular cane sugar instead of coconut sugar, water instead of apple juice, and coconut oil when it calls for coconut or olive.
**I did a little bit of searching and found this coupon for $1.00 off any 2 So Delicious Dairy Free Products at Whole Foods if you want to check out the cashew-milk ice cream. I also highly recommend their French Vanilla and Hazelnut Coconut Milk Coffee Creamer.
What are your favorite fall-inspired vegan treats?
5 Tips to Restful Sleep
Recently, I've come to find that peaceful, productive mornings are actually made in the evenings.
Here are 5 tips to a more restful night's sleep.
1. Keep your phone charging in another room. I can't tell you how many hours of precious sleep I have lost to mindless scrolling on Instagram, Pinterest, and Facebook. Knowing it would always tempt me on my nightstand, I have since started charging it overnight in my office. I knew I was going to have to invest in an alarm clock since I wouldn't have my phone handy and ultimately decided on this "retro-future" alarm clock radio by Electrohome (pictured above).
3. Be aware and bring attention to your body's sleep needs. We usually hear "get at least 8 hours of sleep" (which I try to follow) but everyone's sleep to functioning ratio might be a little different (more or less.) The right amount of sleep will leave you feeling alert and refreshed upon waking. For me that can be anywhere from 8-9 hours, depending on how much activity I've done during the day.
4. Try allowing 15-20 minutes to meditate before you go to sleep. Those evenings when I've allowed enough time to do meditation have provided me with some of the best sleep. I was using the "Body Scan" meditation from Palouse Mindfulness and really want to incorporate it back into my routine. There are also lots of meditation options available on the calm.com and Headspace apps.
5. Keep a gratitude journal. Cultivating an attitude of gratitude contributes positively to our well-being. Ending the night on a high note, even when you've had a rough day, can provide you with some peace before you fall asleep. Right now I am using a regular notebook and will probably upgrade to this beautiful yet simple option from Etsy seller The Lively Pen (bonus- it's customizable!).
I've also heard great things about The Five Minute Journal which has a space for both morning and evening entries. I will probably check this out in the new year, considering it's almost October.
I will be sharing my new nightly sleep routine soon so you can get a glimpse into the things I do to prepare myself to be well rested for the next day.
Did one of these tips resonate with you? My challenge to you is to find one tiny step you could take to improve your sleep.
May Favorites 2016
1. Jane Iredale Glow Time Full Coverage Mineral BB Cream
I have a confession to make. I have heard of Jane Iredale over the last few years, in passing, but I made the weird assumption that it was a brand marketed towards older women. (Ugh, I know, such a weird thought!) Of course, to my surprise, Jane Iredale is a mineral based makeup line free of perfume, alcohol, artificial dyes, and nasty chemicals. Luckily for pale people like myself, most of her products also have SPF. During my research, I found a ton of great reviews for the Glow Time BB Cream and decided to give it a go. I was really looking for something that was full coverage to replace my Estee Lauder DoubleWear Foundation (which is, sadly, not cruelty free) and after checking out some color swatches I decided on the color BB 3. I am in LOVE with this BB Cream! It does, indeed, provide a full coverage and great finish. For reference, I am very fair, with a slight case of rosacea/redness, and normal skin. The BB cream retails on the Jane Iredale website for $48.00 US but I actually got mine on Overstock.com for $35.49 US which is comparable to most other mid-priced foundations.
2. Evolvh Leave- In Conditioner
I have recently become a huge fan of the "green" beauty movement and was perusing Credo Beauty when I came across the Evolvh hair care line. I decided to try the Smart Start Leave-In Conditioner as an introduction to brand. For reference, my hair is colored, a little dry, and prone to tangles, and this product delivered on it's claims to detangle and soften. I love that there are no harsh ingredients and my hair is left silky, shiny, and lightly scented. I bought the full sized (8.5 oz) bottle which may be a little pricey for some at $27.00 US, but I feel like it will last a while. If you want to try it before committing, Credo Beauty does have a 2 oz bottle for $10.00 US.
3. Pacifica Dream Big Mascara
I had some extra time before meeting a friend one day and so what else is a girl to do but check out the local Target? I was browsing the beauty aisles when I came across some new Pacifica products. I was familiar with their perfumes and candles, but recently they have built up their line of beauty products and cosmetics. Let me rave about Pacifica here for a moment. All of their products are vegan, cruelty-free, marketed at a great price point, and can be found at Target and Ulta. I purchased the Dream Big Lash Extending 7 in 1 mascara at Target that day and (full disclosure) perhaps it was partly due to the fact that there were stars and unicorns on the packaging. (It was basically calling my name.) I think this is a fantastic mascara and reasonably priced at $15.99.
I've also been working hard on my personal health and fitness goals so I'd thought I share some of my recent favorites from that category.
4. NuGo Bars
Of course whole foods are best, but when I'm traveling or out for a day, I really like a snack that I can toss in my bag or leave in my car for emergencies. Also, I have a sweet tooth and the fact that these have really nice ingredients (especially considering this is a packaged, grab-and-go snack) and are vegan gives these bars a lot of bonus points! They even passed my husband's taste test and he does not like very many bars.They come in lots of different flavors but my personal favorites are the NuGo Dark Mint Chocolate Chip and the NuGo Dark Chocolate Pretzel with Sea Salt. You can find them by the box on Nugo Nutrition Website for $19.00 or (as with most things) for slightly cheaper on Amazon.com. I also buy them individually at my local Whole Foods.
5. New Rules of Lifting for Women Workout
I bought this book years ago after it started getting raves in some of the fitness forums I frequented. I tried it for a while and started seeing results so I have no idea why I stopped. I think it's because I didn't belong to the gym at the time and didn't have enough equipment to do the workouts at home. I've tried many other workouts since then, with varying degrees of success, but decided to dust this book off about 2 months ago. I had not lifted in a while so starting this workout program definitely left me struggling to get up the two flights of stairs in my house. As the weeks go by I can definitely feel myself getting stronger and leaning out. Bonus- the Stage 1 workouts are about 30 minutes if you do them at home with the "home workout alternative exercises" that they provide. This book can be purchased on Amazon for $14.00. (I also encourage you to check out your local library.)
6. Vega One Sport Performance Protein Powder
After transitioning to the vegan lifestyle about a month or so ago, I was on the lookout for a tasty plant-based protein powder that I could use in smoothies. The Chocolate flavor tastes like chocolate caramel and I love it! I also like the extra calorie boost that it gives me, especially on days when I'm weight lifting. I usually add this to almond milk, bananas, and spinach for a delicious snack that tastes like a milkshake. I purchased mine at Whole Foods but it is also available at Amazon for $41.00 and comes in Berry, Vanilla, and Chocolate.
My Favorite Health and Wellness Tracking Tools
They say that knowledge is power and when it comes to wellness, I couldn't agree more. When asked for advice regarding wellness related issues like needing more movement, better nutrition, and more sleep, one of my first questions is usually "Have you ever tracked <insert wellness metric here>?"
Some people track their metrics daily, but if that seems overwhelming, or too much of a commitment to start off with, I encourage people to track for one week. Tracking is a great way to check in on your progress and goals. I use it as a wake-up call when I am not feeling my best. (Especially when it comes to food...a little bit o' this and a little bit o' that can add up fast!)
If you want to start using trackers to measure your goals, there are lots of different ways to go about it.
For those of you who prefer the good old fashioned pen and paper method, keeping a journal is a great way to track. Journals come in all different shapes and sizes and can be purchased at every price point.
JOURNALS
Clockwise from Top
1. Luna Journal @ Urban Outfitters
2. R2-D2 Moleskin Notebook @ Amazon
3. Small Lined Notebook @ MochiThings
4. Nikki Strange Narwhal Notebook @ Etsy
As much as I love writing things down, I also love the convenience that my mobile devices provide. Most people usually have their phone with them at all times (for better or for worse). These days, there are so many health related mobile apps (for both iOS and Android) that allow you to track almost anything.
DIGITAL APPS
Clockwise from Top
1. MyFitnessPal (available online and as an app)- MyFitness pal is a great way to track your food, nutrients, and exercise. A really great feature is the barcode scanner which uses the camera on your smartphone to "scan" barcodes and instantly search for the item. If someone else has already entered the item into MyFitnessPal, it will add all the appropriate nutrition information automatically. You can also add your own recipes and MFP will provide you with the nutrition content.
2. Way of Life (app)- This is a simple app where you can set goals for yourself (up to three in the free version) and track your progress each day.
3. The Five Minute Journal (app)- This is the digital version of the popular hard copy journal. This is a beautiful app which uses positive psychology and cultivating gratitude to make a difference in your day.
4. Habitica (available online and as an app)- This one is for my fellow geeks. Habitica is the app that evolved from HabitRPG and the developers really got it right this time. From their website- "Habitica is a free habit building and productivity app that treats your real life like a game. With in-game rewards and punishments to motivate you and a strong social network to inspire you, Habitica can help you achieve your goals to become healthy, hard-working, and happy." I am a huge fan of gamification (who doesn't like to make things more fun?) and I like the customization options that you get as you make progress on your goals. There is an active forum as well, so you can link up with like-minded users.
Mindful Alternatives to Fast Fashion
For those of my friends who follow me on Facebook and Twitter, I really appreciated our thoughtful discussion on the idea of “fast fashion” and mindfulness. For those of you who are hearing this term for the first time, it refers to the high turnover rate of fashion trends and apparel in lower priced retail stores. (I also like to use the term “disposable clothing.”) Fashion used to be a two season industry comprised of “Spring/Summer” and “Fall/Winter” looks. In the past, people would buy fewer, higher quality garments. Now, retail chains such as H&M, Zara, Forever 21, Walmart, and Target can overturn merchandise in a week.
These increasingly lower priced fashion alternatives can be very attractive to consumers on a budget, but this comes at a cost to clothing quality, the environment, and the wages and working conditions of the individuals who are manufacturing the garments. There is also the larger issue of consumerism, and a lack of mindfulness and awareness when making purchasing decisions. People tend to get uncomfortable when they see visual representations of where their fast food comes from. I think you would probably feel that same discomfort when watching how fast fashion is produced.
I encourage you to watch this informative 5 part seriescalled "Planet Money Makes a T-Shirt" by NPR on the world behind a basic cotton t-shirt. It will give you a basic idea on the life and times of a cotton t-shirt and it's my opinion that it really speaks to the fast fashion industry as a whole.
This info-graphic by Alexandria Heinz states that as of 2013, only 2% of American's clothing are made in the USA.
I would also like to acknowledge that financial privilege can and will affect our buying choices. I consider myself an extremely privileged person which I will always be grateful for. I can afford to make decisions based on ideals like “ethical,” and “free trade.” I wanted to mention privilege in this post because I always have to speak up when people start making judgments against individuals who don't (because they aren't in a position to) make choices based on the aforementioned ideals. That being said, my philosophy when it comes to doing good is that those who can, should. If you have the privilege to consider and act on your clothing choices, I encourage you to start being more curious.
Are consumers stuck with fast fashion as more and more retailers are jumping on the bandwagon? I'd like to think not. It is absolutely true that clothing made by people who are able to live and work with dignity can be more expensive. However, after pouring over the internet, I feel as though there are lots of options in a spectrum of price points. I am really excited to share a few that I have found.
Etsy.com- Etsy is a website focused on handmade and vintage items from creative types all over the world. It is a great resource for one of a kind accessories at all price points. As an example, I know $130 for a pair of shoes may be too expensive for some but seller
JuliaBoShoes based out of London, England sells gorgeous HAND-MADE oxfords, brogues, and boots ranging from $85-$200. I think these booties in particular are gorgeous for fall/winter. And HAND MADE shoes that aren't $600?! Needless to say, I have a lot of love for Etsy.
Ebay.com- The auction site eBay can be an awesome resource for finding gently used (and sometimes new with tags!) clothing and accessories at any price point. Even if you are purchasing something that wasn't made in the USA, the idea is that you are breaking the fast fashion/disposable clothing chain and giving a new home to something that otherwise would have ended up in a landfill.
Poshmark.com- Poshmark is a clothing re-sale site for women's clothes, shoes, jewelry, makeup, and accessories. I recently discovered Poshmark and I am obsessed! I really needed some cold weather clothing and a dressier winter coat and Poshmark has been an incredible resource to update my wardrobe. My personal experience with Poshmark has been exceptional. So far I have purchased an awesome black and white Banana Republic sweater for $20, a cream sweater that was made in Ireland for $20, and a like new J.Crew wool coat for $60 that retailed around $400. The only negative about Poshmark is that you can't return anything. But there is a comment section on each item where you can ask all the questions you want to ensure a garment will fit and to request additional photos. I also like that you have to “accept an item” (once it's delivered and you have the item in hand) for the money to be released.
ThredUp.com- ThredUp is similar to Poshmark in that it's an online consignment shop, but ThredUp also carries clothing for children. A friend of mine mentioned that she likes to buy children's clothes second hand because of how fast her daughter is grows out of things. I haven't personally used ThredUp (yet!) but I have signed up and toured the site and again, there are items at every price point. ThredUp also gives you 14 days to return an item if it doesn't work out.
RentTheRunway.com- RentTheRunway is a women's designer clothing rental service which is a great option for special occasions.
Nordstrom.com/NordstromRack.com- Nordstrom is on the more expensive end of the spectrum when it comes to retail shopping, but I thought they deserved a mention since they do carry a relatively big selection of Made in the USA clothing and accessories. I will say that it is much easier shopping online because of the search and filter function of the websites. It can be difficult to pick through the brick and mortar stores to find ethical choices. Just remember to double check the tags when you receive your items. I ordered two shirts that I were listed as Made in the USA on the website and the labels said otherwise when they arrived. The other great thing about shopping through their website is that you can return to any store location if something doesn't work out.
There are a TON of other American Made shops, but rather than listing them all here, definitely check outThe USA Love List.
It is an extremely comprehensive website that has an ever expanding list of items that are made in the USA and they list everything from clothes and shoes, to home goods and beauty products. I know the ones I have detailed above are geared towards women (because I am one), but The USA Love List has a ton of information on menswear.
Spreading the concept of mindfulness is my ultimate goal here, so if I achieve nothing else other than making you stop and think about your choices, then I will have considered this blog a great success.
If you know of any other resources, I hope you'll share them in the comments below!