Weekly Cookup: Old Favorites… A Tried & True Fitness Program & A Trusty TJ Shopping List

Phew! It’s been a few weeks without a legit meal plan in place over here. We’ve had a ton going on (refer to my latest instagram post… more on that later), so we’ve been flying by the seat of our pantalones as far as meal prep goes around these parts.

This week, I’ve got something else up my sleeve. Aside from a few occasional flare-ups, my neck issues are mostly in check (aided by dietary turmeric and topical magnesium supplementation, nutrient-dense whole foods, and an otherwise anti-inflammatory diet, and complemented by consistent Pilates rehab therapy), so I’m feeling strong and ready for a challenge. We’ve got a month left on our gym membership before we make the big move back to the land of CLE, and I’m feeling inspired to make the most of it by once again revisiting my favorite workout of all time, Jamie Eason’s Live Fit Trainer. I cannot say enough great things about this workout program, as I’ve followed it before and saw just how capable and strong my body could be. It was a fantastic feeling. That being said, ANYONE can do this program. Any age, any gender, any shape or size. It’s easily modified to your fitness level, aka, completely easy to start where you are.

With this fitness program plan in place, and with all that we’ve got going on in the next month, I want to have some easy, grab+go meals in the fridge. Lucky for me, a while back I purchased these meal prep containers on Amazon, so I’m all set to make this as simple as possible.

This week’s shopping trip is going to stray from my beloved Whole Foods (gasp! I know!), and over to my OTHER BFF Trader Joe! Why, you ask? Simple! I was going through some old blog posts and found a complete 21-Day Sugar Detox compliant shopping list for Trader Joes, so I thought… why make more work for myself? This weekend is going to involve a (cheaper than Whole Foods) shopping trip to TJ, and a mass meal-prep party to stock my fridge with healthy meals that I can grab and go all week. Who’s with me??!

Curious about that blog post? Read it here, all my favorites from Trader Joes… then stock up and get preppin’!

Have a GREAT WEEKEND!

xx

e

On Blogging, or… Not Blogging

Okay, so do I ignore the fact that it’s been almost three months since my last post? Do I even need to start this post with an apology? I feel like in the past year, I’ve had at least half a dozen posts start with something along the lines of “sorry it’s been so long since my last post…” followed by a promise of more regular posts and lots of exciting future posts lined up, blah blah. But let’s be real: life happens. I’m a real person and I have flaws, not the least of which is my non-ability to adhere to a strict blogging schedule for your reading pleasure. Sorry! While I love blogging, sometimes it takes a backseat to the rest of my life… which sucks because I get so much pleasure out of writing and posting (regardless of the feedback, or lack thereof), that I really should make an effort to cultivate and nurture the habit.

Came across this post in my feed this morning (because I’m still somewhat of a regular reader, and always feel more inspired after filling my cup with a dose of Camp Patton or Swanky and Dapper or some other favorite)… from zenhabits: The Biggest Reasons You Haven’t Changed Your Habits.

Aka: Good morning, Erin, this post is for you.

Let’s take a moment, shall we? In fact, YOU take a moment – go read it, then come back, and we’ll discuss.

The first three reasons for failure listed in Leo’s post are the biggest for me, personally, and seem to be for people I work with regarding nutritional therapy, too.

1. Not changing your habit environment. This is a biggie. Set yourself up for success. For me (and for most people) it means, for example, if you know you’re watching your sugar intake, don’t buy the ice cream and pretend you’re just going to have a small spoonful of it every now and then. Why even have it in your house? If you’re cutting grains, don’t buy bread! Don’t torture yourself! Change your environment: clean out your fridge, your freezer, your cupboards, and only stock your kitchen with whole, nutrient-dense foods you won’t feel guilty about putting into your body.

2. Expecting comfort. Change is not comfortable. Change freaks people out. But you’ve got to understand that anything worth having – that goal that you want so badly to accomplish – takes some effort on your part and it’s not going to be easy. We all have aspects of our life we want to change, but the real challenge comes in taking the necessary steps to get there. We want to lose weight, exercise more, be stronger, be healthier, save money, go on trips, have hobbies, spend more time with friends, cook more, read more, write more, get more out of each day, live a full life. It takes a little planning and commitment on our part, and the action items themselves are not necessarily difficult… it’s just the getting started, the act of doing something differently than you are used to, changing your comfortable routine, that is the most uncomfortable part. You have to start somewhere.

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3. Not starting small. I am notorious for biting off more than I can chew when it comes to setting goals or having a plan to develop a new habit. Especially when it comes to blogging. Haven’t blogged for months? That’s it! I’m going to blog every day for the next week. Monday, great. Tuesday, I have a topic, but it’s a little forced. Wednesday, crap, I have lost all zest for writing and this sounds like phony baloney garbage. Forget it, I’ll start up again when I feel inspired… *crickets*… three months later… I’M BACK AND I’M GOING TO BLOG EVERY DAY! *Insert side-eye emoticon here.* It’s just not realistic, nor is it sustainable. Habits take time to create and to grow… and to maintain! Attempting to climb Mount Everest or run a marathon on a whim without the proper training is just asking to be disappointed. I know better, and so do you.

That being said, I’m going to start small, today. Currently, my plate is full. I’m eight months pregnant; I own a house in one state and I’m currently (though temporarily) living out of a suitcase in another; I’m attempting to map out yet another move, to yet another state… and that’s just the tip of the iceberg. Oh, and did I mention I’m about to have a baby in four weeks? Possibly (hopefully) less? Yeah, there’s that. So there may be a few other things taking precedence over the Diaries. Still, I want to make time for it. Maybe if I don’t set the blogging bar so high in the first place, maybe if I set myself up for success by mapping out time each week, maybe if I get comfortable with being uncomfortable… maybe, just maybe, you’ll be graced with a little more of my wit and wisdom here on the Heyday Diaries. ;)

See you soon, but not too soon…

xx

e

erinyoga

MAYDAY! MAYDAY!

Just kidding, no emergencies here… just my attempt at announcing the beginning of the new month in ever-dramatic fashion, obviously.

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OKAY! Here’s the deal. I was taking a gander at our calendar for the upcoming summer months and things are about to get pretty squirrely up in the Frazee household. Between our own weekend travel plans, friends and family visiting us here, and all the home projects we want to accomplish this summer, I figured I needed to sit down and set some goals so I can A) have a realistic vision for what is possible and B) plan our free weekends accordingly.

Here’s the list of what I’d like to accomplish this month:

  1. Paint the guest bedroom, upstairs hallway, baby room, and dining room. And hire someone to paint the stairwell because I sure as hell am not getting up on a ladder that tall, on stairs, to cut in the ceiling. The living room/foyer/downstairs hall can wait because it’s going to be a bigger project and I’d rather take on the small ones we can tackle in a day (and feel like I’m accomplishing more) until after I’m done with my finals at the end of the month.
  2. Replace the crusty carpet upstairs. I will be so happy when this is done!!!!! No amount of exclamation points can express my enthusiasm!!!!!!!!!!!!!
  3. Have the ratty, half-dead, and poorly placed palm trees in our yard removed.
  4. Dig up/plant/mulch the beds in front of the house and plant flower pots for by the front door.
  5. Re-paint the front door.
  6. Get the pile of moving boxes out of our garage and organize that beast! It’s becoming a “catch-all” spot to throw anything we don’t know what to do with just yet and I hate it in there right now!
  7. Finish my studies and prep for my final exam on June 6. Man, will I be glad when that is out of the way!

What kinds of things are you hoping to accomplish this month?

xx

e

What Workouts are Best?

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A lot of the time, when people come to me seeking nutritional advice, they have more questions than just what to eat for breakfast, lunch, and dinner.  People who want to change their lifestyle, change their level of wellness, have another question in the back of their mind…

That question:  What type of workout is best?

My answer:  The one you will commit to doing consistently.

Often, the biggest mistake people make is creating that squeaky clean 6-month workout schedule spreadsheet with every day planned and no room for error (cough – no, I have never done this, why do you ask???).  So what happens to 80% of us when we try to stick to that plan?  We’re setting ourselves up for failure.  We skip the gym one day, one day turns into two days, and before we know it we’re binging through the rest of the week because, we already blew our gym schedule, might as well call it a loss for the week, order that pizza, and start over on Monday.

It’s a vicious cycle.

So when people ask me what they should do to workout, do I always answer yoga just because I teach it? No! Do I tell them to get in at least 30 minutes of cardio a day, because that’s what the doctors say is best? Um, no. Do I say, hit the gym at least four times a week and lift weights because that’s what I like to do?  No way.

I ask them to think outside the box (pun intended – that one’s for you, cross-fitters) and figure out what it is they enjoy doing.  Still at a loss?  Here’s a list to help you start thinking creatively…

  • Walking the dogs more, playing with them at the park
  • Bicycling
  • Surfing
  • Swimming
  • Walking the mall or an indoor track (if it’s raining or snowing where you are)
  • Racquet ball
  • Tennis
  • Volleyball, kick ball, soccer – join an adult league!
  • Boxing
  • Muay thai
  • Acro-yoga
  • Playing tag with your kids, grandkids, nieces/nephews
  • Climbing, indoors on a climbing wall or out in the wild
  • Dancing… any style, anywhere, anytime!
  • Stand-up paddle boarding
  • … the options are truly endless as long as your body is moving!

Be creative.  Try something new.  Enroll a friend to do it with you – having company always makes exercise more enjoyable, AND keeps you accountable.  Maybe you LOATHE spending an hour on the elliptical at the stinky gym amidst a mix of meatheads and chicks in full makeup and teeeeeny tiny hot-shorts… but spending an afternoon riding your single speed cruiser along the beach or through the park might be a game changer… giving you a chance to log off, miss calls, texts and emails for an hour or more while you get some fresh air and see your day, your neighborhood, the world, in a whole new light.  And then the thought of how great that hour was, the great feeling you had and the clarity of your mind afterwards, keeps you coming back for more.  Success!

But let me guess, you still have an excuse not to get moving, right?  I know, it’s hard to get started, but save it.

Here are some common excuses/complaints and my responses to those:

  • I don’t have enough time.  Fine, but someone else who is busier than you is working out right now.  Wake up an hour earlier, it’s as simple as that.
  • I have an injury / mobility issues / arthritis / pain / etc.  First, consult your doctor… then, find a lower impact exercise that you are comfortable doing.  You may even find that exercising helps to ease your pain.  In addition, excessive soreness after moderate exercise may be a sign of nutritional deficiency, in which case… call me!
  • I’m too old to work out.  Okayyy.  Google “old man workout”.  Or just watch this video.  Or read this article.  Then tell me you are too old.
  • I hate the gym.  Scroll up to the top of this post and start over.  ;)

If you want to be a badass at life, you have to get yourself out there and BE IT.  Not tomorrow, not after the weekend,  not after three pizzas.  Just. Go. Do. Something.  Move your body and the rest of your life will change for the better, too.

Pinky promise.

xx

e

2014: Living Intentionally

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Hi friends, we’re a week into resolutions… how’s it going?  I’m only one day behind on my gym schedule, so I consider that a win. ;)

If you read my last post on setting goals for the year, you’re familiar with the concept of a 30-day-challenge-a-month-challenge, as inspired by Danne from Twelve Months of Lent.  As a former employee of lululemon athletica, the concept and structure of setting goals is now second nature to me, but what I realized on December 31, 2013 when looking back over the year is that I need a little boost when it comes to accomplishing those goals, particularly now that I’m no longer surrounded almost 24/7 by a support group of people whose culture deep down to their bones consists of setting goals and crushing them… basically killing it at life left and right. 

Let’s back up for a minute.  I did some amazing things in 2013.  In January, I completed 30 consecutive days of yoga in various studios back at the beginning of the year; my head was clear and I seriously felt more aware than I ever had (not to mention my shoulders were lookin’ preeeetty hot).  In June, I finished my 200-hour yoga teacher training… an experience I will never forget and one which gave me my first true sense of community and acceptance and belonging as an adult… wow, I mean, if I had to have a Groundhog Day experience and could choose 3 months to live on repeat for eternity, it would be those!  I rode my bike 17 miles through the Everglades in the middle of the night under a full moon, something I was terrified to do but felt safe and adventurous surrounded by some of the best friends I’ve ever had, and STILL talk about what a cool experience it was – a reminder that getting outside of my comfort zone once in a while is, well… where it’s at.  (P.S. Yes, we saw alligators up close and personal.)  In September, I bit the bullet and finally decided to get certified as a Nutritional Therapy Practitioner after looking at the program for over a year, one of the best decisions I have ever made.  Over the course of the year, I made trips to California and Connecticut, and took long road trips to Ohio and North Carolina… all of which served to show me the beauty of other parts of the country and to scratch my ever-present itch to explore.

I’m proud of all of these things and know that I can do even better.  That is why, this year, I’m choosing to live with more intention than I ever have before.  There are things I want to accomplish, places I want to see and things I want to do, and BIG goals toward which I want to start working… starting this month.

I sat down this past weekend with my trusty goal sheet and revised my 10-year vision and my 1- and 5- and 10-year goals (a process I revisit once every few months or more often as necessary).  Then, I opened up excel and got to work creating a calendar for the months of 2014, breaking down my longer-term goals into mini-goals, personal, health and career-related, which I will accomplish each month to make progress toward the BHAGs (ahem, that’s short for Big Hairy Ass Goals – and no, I did not come up with that on my own, people).

So what are a few of these goals and mini-goals I plan on accomplishing in 2014? I thought you’d never ask.

  • I work my way up to meditating 30 minutes every day.
  • I fill in the holes on my website and work up to blogging 5x/week.
  • I complete a 21-day Sugar Detox.
  • I take a month of minimalism – I get rid of 5 things every day and wear the same 6 pieces of clothing for 30 days
  • I become a morning person by sticking to a new evening/morning routine every day for a month.
  • I grow a scoby and make my own homemade kombucha on the reg.

scoby

  • I learn how to climb and take two trips to the mountains with Tim to actually do it.
  • I learn to make my own homemade skincare and household cleaning products.
  • I practice yoga in various studios in our new city (when we move) every day for 30 consecutive days.
  • I take a trip with Tim to Acapulco and teach yoga there at an all-inclusive resort.

las brisas

  • I ride my bike every day for a month.
  • I learn how to operate my camera and use it every day for a monthly challenge.
  • I build a raised bed in my backyard and cultivate an organic vegetable and herb garden.

how to grow a garden

  • I combine and put my creative writing degree and background in wellness to good use and submit articles to Mind Body Green.
  • I re-learn to play the piano.

Seem like a lot?  This is just the beginning.  That’s only 15 things, and if I begin by tackling one a month (hence my spreadsheet mapping it all out), that means I only have to double up on three months.  Besides, setting goals doesn’t mean you have to accomplish every single one.  I like to imagine how great I am going to feel at the end of the year looking back at this list (which I will probably revise, add to and subtract from, more than once over the course of 12 months) and seeing that I accomplished a LOT of the things I said I was going to accomplish.  As for getting started, there’s no time like the present!

I hope this inspires you to get organized with your resolutions goals so that you can set yourself up for success and live 2014 with intention!  Tell me, what will you accomplish this year?