Get Comfortable Being Uncomfortable- Part 2: Relationships

I heard on the radio this morning that we peak at age 23 when it comes to making new friends.

it makes sense though, that’s the age when we are trying new things, out at the bars, just finishing college, starting new jobs and yadayadayada. But i say lets be above average! Don’t stop making new friends at 23. Hold true to your best friends but be open to new friends. But it’s sometimes awkward, I know. Which is why I’m here to tell you….

Get Comfortable Being Uncomfortable.

Meaning, in the quickest explanation possible, that nothing can be achieved within your comfort zone. If you’re uncomfortable, embrace that, because it means something great is on the horizon.

In this 3 part series we will talk about what it means to get comfortable being uncomfortable in 3 different areas of your life.  In part 1 we dove into what it means to be uncomfortable in your health and fitness journey and why it’s important.

Here, in part 2, we will talk about why getting uncomfortable in relationships, of any kind, is necessary.

What makes us most uncomfortable when it comes to starting and maintaining relationships? Why is it sometimes hard for us to make friends, feel comfortable around friends or significant others, etc? Do we avoid whatever makes us uncomfortable because we don’t know how to handle it? Are we staying stagnant and going through monotonous efforts because we don’t know how to step outside of our comfort zone? More importantly though, is that generally we don’t know why we should step outside of our comfort zones.

Let’s talk this one through shall we?

Relationships of any kind are not something we should force, that’s obvious. However, the are also something that we shouldn’t force to not happen. Often times we get so caught up in avoiding new relationships- with significant others or friends- because we like where we are currently and we are afraid of someone new coming in and throwing that equilibrium off balance. But how do you know that the person asking you on a date or asking you to hang out with their group of friends doesn’t have something amazing to offer? When it comes to relationships we like to be stubborn. Even more so, sometimes we get stubborn in how we protect our friendships. How many of you reading this have gotten jealous when your best friends has made a new friend? That’s nonsense!

We need to get comfortable being uncomfortable in 3 pieces of our personal relationships.

  1. Making new relationships
  2. Maintaining relationships
  3. If necessary, cutting the cord

1)  Making new relationships

This is the hardest part. By far. It’s hard putting yourself out there. But let me tell you friend, sometimes in life, this is an absolute necessity. I remember just 2 short years ago after moving across the country, I was faced with the task of making new friends. I mean I had to, I only knew my husband and my dogs in this large, new, and strange city.

So yeah, this is the hardest part, but here is why it’s the most important.

Those new friends that are out there somewhere on the horizon, they may have walked a similar path to you, and you don’t even know it. This becomes beneficial when you find yourself in a hard spot in life, and you need someone to talk to about it who has been in a similar boat. Trust me, that similarity in tough times is life changing.

Or those new friends out there could offer you something so much more. A new perspective on things, connections to someone or something that could help launch you into a new hobby, a new career, a new ______ you fill in the blank.

But meeting new people is hard. Whether it’s hanging out with a friend for the first time or going on the first date. Here are the excuses we tell ourselves as to why we shouldn’t even bother. And let me reiterate that they are just that- excuses. So once you’re done reading these excuses, I need you to burry them in your backyard.

  1. I’m not sure we’re compatible.
  2. We’re so different.
  3. I don’t know anything about them.
  4. I’m too busy to foster a new relationship.
  5. I like being alone.
  6. I can’t risk getting hurt again.
  7. I don’t have to emotional capacity to even try this out.
  8. I’m not outgoing enough.
  9. I’m socially awkward.
  10. They’re unlike all of my other friends

Have you thought one of those to yourself before? Likely. Now here’s reasons why all of those are bullshit.

  1. But how do you know?
  2. Isn’t that a good thing?
  3. Now’s a great time to learn.
  4. You have 30 minutes to spare. Just try it.
  5. Chances are you don’t like to be alone 100% of the time. And hey, what if this person likes being alone most of the time too?
  6. What a negative mindset that everyone is going to hurt you.
  7. But do you have the emotional capacity to walk through this chapter of your life alone? You don’t like the idea of a support system?
  8. Who said you have to be?
  9. Maybe they are too. Here’s a secret: those are the best kinds of relationships/ friendships
  10. GOOD! Expand your horizons!

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Here’s the thing new friend. Making NEW FRIENDS is hard. Trying a new relationship is HARD. It’s the hardest part of all of this. So many unknowns come from the excuses listed above. But you’ve got to push past that. I can guarantee that half of my audience currently reading this are the friends that I made because I put myself out there. Most of you reading this never would have thought we’d be friends, I never thought we’d be friends. Because the truth is that my current friend group is the most wildly different friend group I’ve had in my entire life. In fact, put all of my friends from my first 24 years of life together and they still wouldn’t be as diverse as the friends I’ve made in the past 2 years. And you know what? I love it! It’s beautiful! I’ve met people from so many different walks of life- background, ethnicity, religious belief, sexual orientation, age, hobbies, etc. And it has been the wildest ride so far. But had I looked at any of them from first glance and used the “We’re too different” excuse. Then I wouldn’t have travelled halfway around the world with some of them, or experienced new things with others. You see my point?

If you feel a little awkward, and a little uncomfortable the first time hanging out with this potential new relationship, then good! You’re putting yourself out there. Hey, no one is saying you have to see them ever again, but at least you tried.

*and if you get along like lifelong sisters on the first hangout, even better!

*and I need to note that I think it is good to foster your longest term relationships, hold those close if you can. But just like we open new chapters of our lives book, we need to open room for new relationships in those chapters too.

If you’ve been waiting for a sign to finally say yes to that first date. To foster a new relationship. To dive in. This is it friend, THIS IS IT!

2) Maintaining Relationships

If only it were as easy as we are led to believe. BUT IT’S NOT.

You’ve been with your significant other for a year and a half now, and it’s all of a sudden no longer easy. Why?  The newness wears off. Just like eventually a car will eventually lose its new car smell, your relationship will lose some newness too. But unlike a car, you can’t put an air freshener in it and it’s magically new.

When it comes to maintaining relationships you have to be both selfish and selfless. Selfish in knowing what you deserve, and selfless in knowing what the other person deserves. It’s like walking a tightrope across the grand canyon at times. You’re wobbling just to get there, to the other side with your partner, but on the way you hit some road blocks. A gust of wind comes and nearly knocks you completely off, a bird flies across and shits on your shoulder, your partner moves faster than you, changing the slack between you two. But don’t get knocked down, understand that sometimes it does feel like you have shit sitting on your shoulder, find a way to eliminate that slack.

I am no relationship guru, I won’t even pretend to be. But what I do know is that a relationship of any kind is a two way street. Where we most commonly lose our footing is when we feel that it is no longer a two way street and instead of expressing those feelings, we turn into little school girls and think “well if they’re not going to try, then I’m not going to either”

The biggest thing I’ve learned is that no one can read your mind. So SAY WHAT YOU’RE FEELING. Oh, you don’t want to? Why? Oh right, because it’s uncomfortable.

So instead of speaking what you feel, instead of working to shorten the distance between you two, instead of fighting to stay upright, you let the fear of being uncomfortable knock you off and make the distance between you further than ever.

Talk it out my friend.

And then do it again, and again.

If it’s worth your worry, then it’s worth your time.

If you spend more than one second thinking about it, then it means you care.

But don’t get caught up in what used to be, that was then and this was now.

If your relationship is falling apart, if you feel distant from your friend, and you don’t like it, then it is on YOU to try to work it out. It’s worth the shot, trust me.

3) Cutting the cord

There will come times when you have to cut the cord. The reason people don’t do this as much as they should isn’t necessarily because it’s uncomfortable, it’s because they don’t realize its needed. We get blinded by what we think “it is” and don’t realize what actually is. Here’s how you can tell if it’s time to cut the cord in any of your relationships:

  1. Do you feel drained of energy when you’re around this person?
  2. Does this person no longer serve your dreams, hopes, etc.?
  3. Can you see this person in your life 5 years from now?

I’ve had to cut the cord multiple times in my life. The most uncomfortable thing about the act of actually doing this  is that other people won’t agree with you. Once we realize it’s needed, generally we ignore that. Because now it’s not the fact that we don’t realize that it should be done- because we do realize it- it’s that we don’t know how to handle the discomfort of it. So yeah, I’ve cut the cord before. I’ve had people in my life that drained the freaking shit out of me. They didn’t serve much of a purpose before, they didn’t support me or my dreams. Sometimes, they slowly slipped out of my life, and other times it was as fast as literally cutting a cord.

The other hard part about this? Is the fine line between trying to maintain the relationship and cut it. The difference between points 2&3 is that you fully realize that the relationship is worth your effort in point 2, vs. knowing that the relationship is draining you in point 3. Know how to spot the difference. Allow yourself a few moments, weeks, or months to assess how this person truly makes you feel. Note how you feel when you’re around them vs. not around them. If it’s astronomically different, well, then you know what you need to do.

And, if while reading this last section, you had someone in your mind the whole time, take a look at that relationship. I’m not trying to tell you to start cutting wildly like a child cutting a snowflake out of a piece of paper, but I am trying to tell you to focus on your happiness. Who brings that? Who doesn’t?

Relationships are hard work.

But if you never try, you’ll never know.

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Thanks for reading! I know this was a long one.

If you found any of this relevant to you- share it!

And then share with me what was helpful.

I love that :)

And to read Part 1, click here 

& for more from CarlyB, you can subscribe to my email list

In health, Carly

The Truth About Finding My Path After College

Graduate college they said, it’ll be fun they said.

But DAMN life after college can be a whirlwind! 

I graduated exactly 4 years ago today. Ironically, I found this very blog post in my drafts from- 2 YEARS AGO! I started this but never finished. I guess I didn’t find my voice completely enough to publish it.

Even more ironic? Every bullet point listed below is still true today. I’m still baffled by how different adulthood is from college life. It’s like the second I graduated I was thrust into adulthood without a how-to guide, without any warning. It was like being pushed off of a cliff and being expected to know how to fly.

My question to those who have been doing this for awhile is…. when does it feel normal?

Like I’m 26 and I still don’t want to be an adult. Do I like the freedom of it, and the feeling of making BIG strides and awesome new accomplishments? Absolutely! But damn, where is my mom when I need her! When I’m behind on laundry and haven’t even started dinner yet. When I’m so exhausted that I zombie mode it through work. And let me tell you friends- I don’t even HAVE KIDS YET! Good Lord help me.

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I try to stay optimistic and happy all the time, but forgive me for being human, some things are just challenging! I know for damn sure that I’ve realized adulthood has come with a few realizations…..

-8AM is nowhere near an early time anymore

-Going to bed at 10 is the glory of all things glorious, and the thought of getting ready to go out on the town on a Wednesday night at that time is enough to make me fall asleep standing up on some days

-A relaxing Sunday is getting all of the household chores done, leaving me, and my house, feeling refreshed for the week ahead

-Since when is grocery shopping fun (most of the time)?

-Oh bills, right, I have those now

-AND DON’T EVEN GET ME STARTED ON STUDENT LOANS!

-Which job do I apply for? Do I qualify? What if I don’t? I double majored in college, certainly there is something out there

-Oh, you mean to tell me that my dream job doesn’t exist until I gain more than four years experience of college studies in my field?

-And let’s not even talk about that word metabolism. I’m only 26 for goodness sake! How can I see the results of a slowing metabolism already! 

-And don’t get me started on hangovers. For anyone under 25 reading this. IT ALL CHANGES OVER NIGHT. Holy shit, I can’t imagine 30-year-old hangovers.

-Fewer true friends are better than a hundred fake ones- cliche I know, but totally true

-Surrounding yourself with like-minded people will be your saving grace on some days

So yeah, things are different once you graduate college. Weekends are no longer for partying, Thursday’s are no longer for “pre-weekend partying”, and Monday’s are no longer dreaded for an early 8AM class wake up call.

Screen Shot 2019-05-09 at 8.27.32 AMRather, Monday’s are now for the go-getters. I might not be exactly sure where my career path will lead me in the next 5 years, or hell where my life will lead me, but I do know what I’m passionate about. So on Monday’s I GO-GET-IT. And on Tuesday’s, Wednesday’s, Thursday’s and so on. I wake up early, go to work, and help people achieve their fitness goals. And I do it day after day. But in between all of that I volunteer in animal rescue, I write these here blogs, I read, I walk my dogs, I binge watch New Girl with my husband, I grab drinks with friends, I travel and take in new experience, and I sweat like a mad woman at Orangetheory Fitness. I have no idea if any of those things will get me somewhere farther in my career in the future, or if they’ll impact my life in the future. But that’s not what it’s about. The Go-Getting, the life-enjoying, the self-improving, that make me damn happy right now. And right now is my favorite place to be.

The truth about finding your path after college:

it’s not actually about finding a path to walk on like everyone else. It’s discovering an unfinished path that looks crazy and curvy and all over the place. But the unknown in that path is what makes you see the potential in that path’s adventure, so you take it anyway.  You pave that path along the way. And when the work gets too tiring to keep paving on your own. You kick back for a few, relax with a mimosa and give it to God to lay the next few stones for you.

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I spent too much of my time focusing on how different life after college was compared to the 22 years before that I sometimes missed the beauty of it. Did I find spots where I felt financially depleted? Yep. Did I work jobs that made me want to pull my hair out every day? Yep. Was I struggling, exhausted, and emotionally depleted at times? Hell yes. But here I am. Standing tall, even if I still don’t have the slightest bit of clue what tomorrow might bring me. News flash, no one does. Not one single person. So in midst of the struggles somedays I remind myself of everything I’ve done, accomplished, and been to. And then I remind myself of my hopes and dreams. And I work for them, I work towards them, while simultaneously folding my husbands underwear and rescuing a dirty sock from my dogs mouth.

Adulthood will never feel normal. I’m convinced. There won’t be a moment where I’ll be like “ah so this is how to handle adulthood”, but that’s the beauty of it. I’ve decided on that very answer. It’s not supposed to be the same way for everyone. It’s not supposed to be the same every single year. But I’m here like “Hey look Ma I made it!”.

Adulthood if a fucking whirlwind.

But you can do it

….I whisper to myself as I go to sleep

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Get Comfortable Being Uncomfortable- Part 1: Health and Fitness

My favorite quote of all time:

Get Comfortable Being Uncomfortable.

Meaning, in the quickest explanation possible, that nothing can be achieved within your comfort zone. If you’re uncomfortable, embrace that, because it means something great is on the horizon.

In this 3 part series we will talk about what it means to get comfortable being uncomfortable in 3 different areas of your life. Your health and fitness, your relationships, and your life and lifestyle in general.

What makes us most uncomfortable in each area? Do we avoid whatever makes us uncomfortable because we don’t know how to handle it? Are we staying stagnant and going through monotonous efforts because we don’t know how to step outside of our comfort zone? More importantly, because we don’t know why we should step outside of our comfort zones?

The easiest and most obvious comfort zones that we can identify nowadays are those related to your health and fitness journey, which is why that is Part 1 of this series. Those comfort zones are what keep people from achieving their goals that they’ve had for a long time. The goals that they’ve written down at the beginning of each new year, resolving to finally achieve them, but don’t.

In order to step out of these comfort zones and launch ourselves on this great health and fitness journey, we first need to pin-point the areas that are holding ourselves back.

Generally, these are the areas where we feel the slightest ping of discomfort and we go running for the covers. Hiding from what could be. They can be broken down into physical and mental barriers. 

The physical:

When your body actually feels, oh I don’t know, the actual effects of exercise

This one kind of baffles me. So many people go to the gym, yet they don’t push themselves to the points they need to. When was the last time you’ve gone outside of your routine in the gym (that is if you’ve been actually going to the gym)? It’s hard for people to feel levels of well, pain.

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But here’s the truth:

The last few reps of your sets should be hard. If they’re not then you simply are not working hard enough. Put those 5 lb weights away that you’ve been using for the past year and pick up something heavier. But wait, that is where people lose it. When they get to rep 8 out of 10 in a set of bicep curls and their muscles are burning. It’s weird, so they stop at that 8th rep and drop their weight the next set they do. Wait what?!? That is not helping you grow, at all. It’s actually teaching yourself to accept failure. You let that feeling of discomfort win over you.

No my friend, those last few reps of each set should be challenging. Aim for the last 2-4 reps, depending on how many reps total you’re doing (the more reps total, the more challenging reps you’ll feel). Because if you find that the reps are getting challenging, it means you are challenging yourself. Get comfortable with that. That is where the magic happens.

And when doing cardio? You need to get comfortable with the feeling of your lungs burning. If you hop on the elliptical day after day and only break a light sweat, then you haven’t challenged your body to a new stimulus. Therefore, you will not improve, and your fitness goals will always be dangling in front of you – just out of reach. Try incorporating HIIT (High Intensity Interval Training) into your workout. There will be points where you can’t speak more than a few sentences, that’s normal, don’t let that scare you. And when you really amp it up, there will be points where you can’t speak more than a few words. Again, that’s normal. All of the above (including some steady state such as the elliptical), need to be worked into your workout in a balanced format. Try doing some intervals – on a cardio machine, or with bodyweight cardio exercises. To program a HIIT workout, you can use the formats below, in order of beginner to advanced:

1:1 ratio= equal work and rest time

2:1 ratio= 2X the amount of challenging work to rest time

4:1 ratio= 4X the amount of challenging work to rest time

The above ratios can be seen in formats such as:

60:60 = 60 seconds of challenging work followed by 60 seconds of rest
60:30= 60 seconds of challenging work, followed by 30 seconds of rest.
60:15= 60 seconds of challenging work, followed by 15 seconds of rest.

or 30:30, 30:15, 30:10, 20:20, 20:10, and so on. As long as you have rest periods on there, you are working in a HIIT format.

In addition to creating your own HIIT workouts, you can also try publicly known workout programs such as Orangetheory Fitness, first class free!

*p.s. this is not an Orangetheory sponsored Ad, but I know first hand the amazing effects that can come out of it, in true HIIT fashion. Not to mention I’ve seen it first hand help people overcome every single one of the barriers listed in this blog 😉

And lastly, if your muscles are shaking, that isn’t a BAD thing! Shaking muscles while holding a plank or a wall sit? Yeah, your muscles are under constant contraction, and this is okay, as long as you are keeping good and proper form!

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The mental:

“I’m scared”

“I don’t know what I’m doing. I don’t know where to start. I am probably the only person in this gym who hasn’t worked out before”.

You’re scared? Good. Use that and let it ignite the flame. Don’t use is as an excuse to turn towards the door and run. You’ve already paid the gym membership, you’re already at the grocery store. So don’t waste your money, or your time. Finish what you came to start.

If we all let our feelings of being scared dictate the ending of each situation we’re in, then we all would have walked into a job, felt scared, and turned right back around. We’d let that happen over and over again until we’re all unemployed and living under a bridge.

But what do you actually do when you’re scared and nervous on your first day at a new job? You run with it! You let it fuel you. You focus in on learning as if your life depends on it, because it kind of does. You are open to trying new things. And most importantly, you COMMIT to it.

So you’re scared as you walk into the gym? Let it fuel you. Let it help you learn new things. Let it open your mind (and body) to trying new things. Let it allow you to COMMIT.

Scared is a feeling of discomfort. But that’s what we’re looking for here aren’t we? Yes. So go run with it. Get comfortable with using your feelings of fright to launch you into something new.

“I’m not good enough”

I’m sorry, but good enough for what? The images you have in your head because social media has pounded them there? Yeah, okay, let’s stop that.

Let’s allow feelings of discomfort to come in for a moment to squash those images. I know, that’s a hard thing to do. Because you want to cling to those images to allow yourself to keep telling yourself you’re not good enough. Because with that, at least you have an excuse. 

Not today Satan. 

So go ahead, squash them. And then when you’re left with a clean slate. One where you can draw ANY image of yourself you want. Make it one you are proud of. And let me tell you, THAT can be one of the most uncomfortable things. Talking ourselves up, hyping ourselves up and dreaming big. But do it friend. The world needs more self-hype.

“I don’t know how to do it correctly”

This one can fall under both physical and mental, and it is the most logical barrier out of all of them. Bad form can indeed bring your fitness journey to a screeching halt. But what makes people the most uncomfortable is asking for help. But here’s the secret- ask for help! You don’t have to commit to hiring a personal trainer 4X a week, but every single gym [should*] have qualified professionals who can help you! In my years of working in a gym it has surprised me by how little people actually ask for help. I mean sometimes people don’t even ask how to turn on a machine. If it’s not on, it won’t work, and therefore- neither will you.

I think the biggest barrier here is that you might feel embarrassed for helping. But let me remind you that every single fitness professional, and every single long-term gym member all WERE BEGINNERS. None of us just “poofed” into the gym knowing how to use it all. We all had to learn. We all had those moments where we felt uncomfortable too. But the difference between your repeated efforts and repeated resolutions to telling yourself that “this is the year I go to the gym!” is that we actually sought out help. We learned. And now, we’re here to HELP YOU TOO! And if you find that someone is an asshole and not willing to help, politely tell them to fuck off, and then go ask someone more friendly (there’s always one asshole or one un-knowledgable person who only got the job because their mom is screwing the manager in each gym. I wish there wasn’t, but if you find them on the first try, just move onto to the next employee or a friendly well-versed member and ask for help!)

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When it comes down to it, it’s talking to yourself and telling yourself that you are bigger than even your BIGGEST barrier. Mind > matter.

What’s your biggest barrier in actually going for your health and fitness goals? Identify it and read the paragraph corresponding to it above. And if you’ve identified a barrier that isn’t listed above (because had I listed out all barriers, you’d be here reading this for the next year) then reach out to me at lifeofcarlyb@gmail.com OR on Instagram at lifeofcarlyb_ and I’d be glad to help you find ways around those barriers.

But spoiler alert:

The first thing I’m going to tell you to do is….

Get Comfortable Being Uncomfortable.

Your true abilities don’t lie within those comfort zones.

They’re somewhere out there, behind each lie you tell yourself and each excuse, just waiting for you to grab them.

Just like how the juiciest apples could be sitting at the top of the tree, but no one wants to climb to get them.

Your greatest abilities could be sitting up there too, just out of reach if you stay in your comfort zone.

So go grab that apple friend.

Go grab it.

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Thanks for stopping by!

Be sure to subscribe to my email list 

so you don't miss out on parts 2 & 3 of this 3 part series

(going over lifestyle and relationships comfort zones)

Happy to have you here!

The Secret Sauce to Achieving Your Goals- A quick 1,2 punch

How do you stay motivated?

What is the best way to stay committed to my goals?

I’ve got big dreams but am not sure where to start on achieving them, help!

 

All of those are lines I’ve heard from people, and likely lines that you have said. 

 

You want the secret sauce to achieving your goals?

Decide that you want it more than you’re afraid of it

Yeah, that’s a phrase that is likely circulating the web in millions of places right now.

But that is honestly all it takes.

You want the secret sauce my friend?

Here it is:

  1. Decide that you want it more than you’re afraid of it

  2. Keep deciding that every single f*cking day until you’ve reached your goal

The rest? It’ll fall into place. But only if you give yourself the benefit of the doubt and actually, oh I don’t know, believe in your damn self for once!

 

Not what you wanted to hear? 

Tough freaking shit.

Because it’s the truth.

There is no secret sauce. It’s simply getting out of your own damn way. 

Excuses don’t work. Never have. Never will.

 

Literally. The inability of people to commit to themselves and then have the audacity to complain about their failures truly baffles me. If you’re upset with YOU, then ONLY YOU can change it.

Yeah, not the fluffy bull shit motivation you were expecting to hear.

But hey, you’ve likely seen and heard that kind of motivation in the past. And look where you are, still searching for new motivation, and new ways to achieve your goals.

Do I want to help people? Sure as shit do.

Will I let you be a little bitch about it?

Hell no. 

Stop wasting your time.

Decide you want it.

THEN GO FOR IT.

No matter the goal.

No matter the dream.

Just freaking GO FOR IT. 

 

It’s either this >>> or this

Balance is… Having a Mimosa in Each Hand

BALANCE.

What a f*cking buzzword right now, am I right?

It’s something I’ve practiced, and something I’ve preached for years now.

But now? Someone will look at a cupcake while drinking an ounce of water and #hashtagbalance

It’s cool, I want you all to have balance. I want you all to experience the freedom that comes with balance.

But let’s talk about what balance actually is, and how you can achieve it.

And friend, I’m not talking about finding balance between the hours you spend in the gym and the amount of donuts you put in your mouth like the 15.4M hashtags on Instagram suggest.  I’m talking about balance in your f*cking LIFE.

Oh yeah, I’m fired up.

Finding life balance: how do we do it? What does it look like?

Well, it looks different for everyone.

To someone, it could be learning to allow themselves to enjoy a burger on the weekend, without running 10 miles the next day to work it off. To them, that’s a balance win, simply enjoying that burger. Because in the past, their need for self-control would have taken over, and they would have eaten half a salad and brought the other half home for lunch the next day, all while watching their friends gorge themselves in nachos and beer.

To someone else it’s letting go of toxic relationships. Because they understand the value of living their life for THEM. The value of being surrounded by uplifting people. They’ve learned that their life has been out of balance for awhile now, so they looked around them at what could be throwing that equilibrium off kilter.

Or for someone else it’s letting their mom watch their 4-month-old child for a few hours so they can go to the gym and then get a massage. It’s the balance of being a good mom by taking care of their child while also being a good mom while taking care of themselves.

Or to a yogi, balance might quite literally mean the ability to stand on one’s head.

To me? Balance is doing whatever the f*ck I please, not recklessly, but in a way where I don’t have to overthink it. If I want to have late night pizza two nights in a row after drinking beer and Malibu all day, like I did last weekend, I can. My lifestyle supports that. I drink water like a fish every day. So much that I probably piss out enough clear water to hydrate an underdeveloped country. I work out hard, and smart, 4-5 days a week. My lifestyle supports my desire to indulge when I want and where I want.

To me, it is also staying in with my husband on a Friday night and then going out with the girls on Saturday. Life, and relationships, demand balance too.

To me, it is sleeping in on my days off to catch up on that deeply needed sleep. Even if my schedule says it’s time to workout, if my body needs sleep, it gets sleep (as much as I can manipulate my schedule to allow that though. This is the hardest area for me to find balance).

To me, it’s giving myself some leniency in my daily checklist. Sometimes I just can’t get everything done. Some days I volunteer with animal rescue, but that means I don’t have time to walk my dogs. That day. Some days I clean the whole freaking house, and some days I only clean up after my dinner mess and go watch New Girl instead of vacuuming the floors. Some days I win the mental battle of looking on the bright side of things, and other days I don’t. Some weeks my days balance each other out. Good day, then bad day, back to a good day. Quite frankly, balance looks different on each given day, because each day demands something different out of me. But that, that, is the beauty of balance. It’s figuring out where there are high and low points that don’t meet the equilibrium. Sometimes, often times, it’s about looking at the bigger picture. What you learn to balance today will help you learn to balance the bigger picture, and that bigger picture is your life.

And that’s my point.

Balance is more, balance is so freaking much more.

I want you to have balance in multiple aspects of your life. Hell, I even want you to find a way to balance those aspects of your life out. To find a point where all areas of your life can coincide in harmony, without one pulling and weighing you down harder than the other. Woah, big statement, I know.

Here’s some ways to start:

  1) Look at the areas of your life that are draining you, first.

Where can you cut the cord, where can you improve? Let’s start there. Because likely, these areas that are draining you are some of the biggest aspects of your life. It’s best to balance out the largest scale you have first, then work on the smaller ones. Because if you start small, you might miss the point when they become balanced, because other, unbalanced areas, will be weighing them down disproportionally.

  2) Look at how you treat yourself.

Out of everyone you come in contact with, do you treat yourself the most poorly? Are you treating yourself like dirt, not giving yourself a break, running yourself into the ground? I’m going to answer that for you. Yes, you are. We all do it. We are all hardest on yourself. Now this isn’t a quick fix, but look for the area that you can give yourself a double high five in first. Have you been making progress in the gym? Double high five! Now stop beating yourself up over those last few pounds (because news flash, they actually don’t matter!). Is your relationship at its highest point ever? Are you and your significant other thriving together (maybe at the cost of some friendships, but hey cut that cord). Okay, cool, double high five! How about your job? Your kids? Your mental health, sleep health, skin health, etc.? Chances are you have been making big strides in at least one area of your life, but you haven’t been able to see it because you have been tearing yourself down for so long, over so many things. It’s time to start realizing when progress is happening, and freaking celebrate!

  3) Learn this definition, & remind yourself of it daily:

Balance: (noun)

an even distribution of weight enabling someone or something to remain upright and steady.

You my friend, you are the “something” that needs to be upright and steady. Not leaning on something or someone. You don’t need a crutch, you just need you, standing upright and steady like a damn brick wall, all by your damn self!

  4) Now write this down on a sticky note and post it every freaking where:

“I am the writer of my own storybook”.

In case you forgot, the only person who can change the trajectory of your life is YOU, and God, but He knows where you’re going long before you do, and He wants to watch you see yourself through it.

  5) And finally, buddy up!

I believe everything in life is better with a buddy, but only if that buddy is vibing the way you are. If you’re trying to be better about finding balance with your nutritional choices, don’t do it with a buddy who will always encourage the unhealthy choice. If you’re trying to find balance with taking care of your family while taking care of yourself, a buddy who mom shames is not the buddy for you. You get the point?

Balance is freedom. It is not a free for all.

To have balance you must be able to know when you need to subtract or add things from each side. When one side is too heavy, it feels too heavy, it weighs you down.

Freedom to say yes to things that positively affect your life.

Freedom to do things that lift you up instead of bring you down.

Freedom to feel guilt free, to not overthink, to just simply be.

Balance is having a mimosa in each hand my friends.

One for you, and one for your buddy.

Or maybe two for you, if that’s how you’re vibing that day, it’s okay to be selfish

Don’t think too hard about it. Just pour the bubbly into those cups. Maybe bubbles aren’t your thing, maybe you’d rather fill your cups with water, a bloody mary, or an ice cold fountain pop. Whatever it may be, I need you fill your cup, fill it to the brim baby! But make sure its filled to the brim with the very best. Fill those cups with a smile and positive energy.

Most importantly, make sure that all of your cups are filling equally.

Because no one likes to get gypped on mimosas.

 

Thanks for reading friends

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If You Stop Spending Like an Asshole, You Just Might Be Able to See The World. #Findyourwanderlust

Travel is not just for the rich

I’m traveling my TAIL off in 2019.

In fact, I traveled my tail of in 2018 too.

& I’m only 25 years old.

We are not rich, yet we live fairly comfortably for 25 year olds.

Two full time jobs and two side hustles between the two of us. We work HARD. And we still have student loans (I’m talking $70,000+), a mortgage, a car payment, plus various other bills not to mention 2 dogs who seem to get into enough trouble to cost us $3,000 easily per year.

Yet we travel.

Let me say it louder for those in the back

TRAVEL IS NOT JUST FOR THE RICH.

You just can’t be an asshole about how you spend your money.

In 2018 we went to the beach 2 times, the NC mountains once, went to 10 states, had a WEDDING. We traveled 3,028 miles by ground and 9,519 miles by air. Oh and we didn’t go into a single penny of debt doing so.

I’m not here to give you a “how to stay out of debt and still travel like royalty”

No I’m here to tell you “to stop spending money like an asshole and actually go see the world”.

1 week from tomorrow we are heading to the beach, again. That will be 3 beaches visited in 4 weeks. We’re in the phase in our life where we want to do all the things, see the world, be set free from reality more than once a year. Wait scratch that, it isn’t a phase, it’s a way of life now.

traveling doesn’t have to be for the rich. We are not rich, yet here we are getting ready for our 3rd beach in a matter of 4 weeks. Here we are planning our flights to Rome and Germany this fall. HOW DO WE DO IT?!

everyone can travel.

I repeat.

EVERYONE CAN TRAVEL.

you just have to cut the bull shit.

  • you do not need to eat out for lunch 5 days a week. pack a lunch.
  • you do not need to go out to dinner multiple times a week. you have 2 hands and a stove, go cook for yourself (it’s healthier anyway).
  • you do not need the newest version of the iphone. you want it.
  • you do not NEED that Starbucks every day before work. make yourself your own damn coffee. Buy the ingredients online, you can make that same shit at home for $1 a piece.
  • you do not need a manicure biweekly, or those eyelash extensions, or that spray tan, or those fake boobs, or whatever the hell else the ‘beauty standards’ are calling for these days.
  • Your dog doesn’t need that bandana because it’s cute (trust me I’ve almost fallen into this and likely will when it fits the budget).
  • You don’t need that new pair of brown sandals when yours from last summer are hold up just fine
  • You don’t NEED a second pair of shorts just because the sale is buy one get one 50% off. That’s still spending MORE money than you came into in the first place.
  • You don’t need that NFL bells and whistles package, you want it.
  • Do you need to see the movies in the theaters, or can you wait?
  • How many 5k races do you actually need to do?

there are things you splurge in because you like to.

Me? I buy new running shoes every 3-5 months. okay, I need to, but still.

choose your favorite “feel good items” and CUT THE SHIT.

A starbucks a day, 5X a week: $100

a biweekly manicure: idk, $40 a month

cutting back just ONE restaurant meal week: $60 a month (per person!)

now let’s stop right there. that $200 is the price we are paying for an airbnb in Myrtle beach for 2 NIGHTS! Holy crap- traveling IS POSSIBLE?!?

it is.

But wait let’s keep going.

  • Lunch at the cafeteria: $8-10. Lunch made at home: $2-$5.
  • That dog bandana that’s not necessary?: $15
  • Those sandals? :$20
  • That extra pair of shorts, even on BOGO: $20
  • That NFL Sunday Ticket package?: $100
  • Just one movie a month, for 2 people plus concessions: $40
  • The average registration fee for a 5K: $35

things add up.

oh and one last thing…..

Use FuelSaver systems, saving anywhere from 3 cents to up to a whole DOLLAR (at least here in NC), per gallon. If you’re buying a new car (cuz you need to) go for fuel efficiency! We each drive 50 miles or more per day, our car? 48-50 miles PER GALLON. 

As you’re cutting costs, spending thriftyly (is that a word), etc. Let me first suggest making a budget. Take a look at where you spent your money last month, and where you can cut costs. Remember, cutting costs just minorly, in multiple areas, can add up to be HUGE! Don’t feel like you have to cut everything, like I said earlier, it’s okay to still have your “splurge” items, if that is what makes you feel good. But trust me, a budget is hands down necessary when it comes to trying to travel more, while still living. There are plenty of budget apps (for free!), they are tedious to set up but once you get going, you’re rolling. Not to mention there are excel templates set up for budget tracking as well. Use resources and technology- it IS the 21st century afterall!

So stop telling yourself you can’t travel. You are just choosing to not travel by choosing other things. If travel is important to you (like it is us) then you need to figure out how to make it work.

Ask yourself- do you want to travel?

Yes? Okay, cut the shit and go see the world.

Your nails look just fine as they are.

You wanna know what looks better? experience, travel, the freakin world.

FIND YOUR WANDERLUST.

Enjoying Your Vacation

Like really enjoy it. Enjoy the shit out of it. Check your worries and to-do lists at your front door when you leave. In fact, lock them in the house, leave them there for when you return.

Get rid of your mentality that vacation will always leave you feeling a little guilty. Don’t set yourself up for failure. Don’t fear the vacation.

Your vacation is meant to be enjoyed. It isn’t meant to be about counting every calorie to ‘stay on track’. It’s not about feeling bad for having that local burger, or that craft beer, or for not getting one single workout in the whole time.

Yes, I write a blog about health and fitness. I have an Instagram dedicated to that. I run a business on it.

But I also understand the glory of flexible dieting and flexible mindsets. I believe that if you plan vacations and fear them for the potential to throw you off track then you will never enjoy another vacation in your life. But it’s good that I believe in the 80/20 rule, in flexible dieting, in giving yourself a break.

BUT there are ways to enjoy your vacation AND feel darn proud for the decisions you make while there. I’m not saying your vacation is either a total fail (health & fitness wise) nor is it a seamless & perfect trip of nothing but salads and water.

There are ways to enjoy your vacation and not drive yourself crazy while doing it.

Here’s how:

Last weekend I went to Myrtle Beach with some family and friends. We’re all adults with full time jobs, bills to pay, and too little hours in the day. So a vacation was so needed. And you know what? We didn’t hold back. We had pizza, and fried food, and beer, and rum, and tequila, we stayed up late, and were outside ALL. FREAKING. DAY. (My body is still burnt). It was great.

And you know what? We may have gotten to the end of our vacation thinking “holy shit I didn’t do one healthy thing that whole time”. But we did, we just had to take a step back to see it.

We got our exercise in unusual ways. We played a friendly game of sand football, we went for a 2 mile walk just to wake up one morning, we walked more steps than my FitBit could even count for. We drank some water in between the booze, we had some fruit, we made homemade guac, and we got some pretty decent sleep.

The reason we were able to do those healthy things is because it was part of our routine. For months and years now most of us have lived in the healthy lifestyle. We workout consistently and cook healthy meals for ourselves. It has become routine- and a good routine at that.

So when it comes time to vacation we aren’t the ones crash dieting for the beach, no we go about our normal lives. And because of that we are able to spill over some of those naturally healthy choices in between all the fun of vacationing.

I believe that crash diets set you up for failure in more ways than one. You gain more weight back than what you lost (but that’s a story for a different time) and you lose all control when it comes to events that are outside of your routine. Because of the crash diet, your mind breaks down and you don’t even know which way is up, let alone choosing a healthy option.

So when it comes to enjoying your vacation, my number 1 tip?

Don’t treat it as a one time ordeal. Lead up to it with good intentions, get in a good routine. And you won’t even feel like you are failing yourself by choosing that burger for dinner because guess what? Been there done that. It’s called the 80/20 lifestyle that you live.

 

Beyond that, I asked my friend Kristen (co-founder of The WHEYSTED Girls Project) to help me make a list of how to enjoy your vacation.

  1. Treat it as just another one of your “cheat meals”. You’ve worked hard for this, why not enjoy it?

  2. Pack water. If you pack it, you will drink it

  3. Pack fruits and veggies. Again, if you pack it you will eat it.

  4. Choose one meal for the day that will be your “go out” meal. For us? It’s usually dinner. This helps save you calorie wise and saves your wallet. For the other meals, pack your own food. We packed oatmeal, toast and peanut butter, eggs, deli sandwiches, chips and salsa and guac, and fruit- all for us to eat at home (or on the beach!)

  5. Go for walks. Not only does it get you moving, but if you’re in the business of drinking all weekend it will give you a little break in between the alcohol consumption- and that break can save you from a super nasty hangover the next day. OR if you wake up with a hangover – go for a walk! The fresh air will do you good.

  6. If you want to eat healthy- then do it!! Just make sure you want to

  7. Piggy-backing off of that, if you choose a salad at dinner at the people you are with make fun of you for it- F*ck em, don’t listen to them. You do you boo boo.

  8. There ARE *healthier* beverage choices—Michelob Ultra’s/Corona Premier, Truly’s (or other spiked waters). If you want to avoid beer altogether, opt for a frozen concoction using REAL fruit, low calorie/no sugar mixers, and do some research about lower calorie liquors (shout out Blue Chair Rum!!!)

  9. Replenish your electrolytes. Sitting in the sun and having some drinks dehydrates you quickly. Grab some Powerade/Gatorade—Kristen’s go to is Rehydrate from AdvoCare.

  10. Avoid the vacation hangover—get back to your normal routine as soon as you get home. Yes, you had a blast and ate/drank more than normal; but, once you get back from vacation start fueling your body with the right stuff again.

  11. Be active—sitting in my beach chair, staring at the waves and zoning out is my favorite. I not a napper, but have been known to doze off on the beach every once now and then. Get up and move every 30 mins—play in the sand…there are sooo many beach games out there (heck, we even made some up), take a dip in the water, toss a football.

  12. Enjoy yourself, damnit. Vacation is YOUR time. You work hard every single day to earn vacation. Give your mind and body some time to relax and slow down for a few days.

  13. Wear sunscreen  🙂

Healthier drink options:

Corona Premier: 90 calories / 2.6g carb

Michelob Ultra: 95 calories / 2.6g carb

Blue Chair Bay Rum: Ranges from 75-96 calories

*Banana Rum Cream: 75 calories / 8g carb. White Rum: 95 calories/ 0g carb*

Mix with low calorie mixers like 5 calorie Ocean Spray juice mixes, Diet Soda, Club Soda, Seltzer water

Homemade margarita: 102 calories / 7g carb

*2 oz Sauza Gold Tequila + 2 ounces Trop 50 Orange Juice + 2 ounces Roses Lime Juice*

The bottom line? You’ve only got one life to live, and this life is YOURS to live. Tackle your vacation HOW you want and WHEN you want. And be nice to yourself in the process ❤

How to Set Realistic Weight Loss Goals

… and not only realistic, healthy.

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Whether you’re coming up on spring break, summer, a wedding, etc. There’s SOMETHING coming up that likely makes you want to lose some weight. What better time of year to realize that you aren’t where you want to be? That your goals might have been forgotten about, or maybe half-assed the last oh, 6-8 months?

So it’s March, and new weight loss goals are being set. And the fitness industry knows this. Now, I am proud to be apart of, present and past, of organizations that revolve their goals for members around healthy achievement, but I do know that that is not the case for everyone in the “health and fitness industry”.

Nothing. Nothing Makes me cringe more than the weight loss ploys to lose 5-10 lbs A WEEK! Like What?! Have you ever taken a course in nutrition or how the body works?!

Excuse me while I go calm myself down…

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OKAY. I’m back. Here’s the thing, if you have been victimized by one of those weight loss ploys there are a few different things that could be happening here.

  1. you are shaking your head yes with every passing sentence thinking about the money you spent and the results you did NOT get.
  2. you are shaking your head yes with every passing sentence thinking about the results you did get, and the weight gained back- not to mention how your body hasn’t been the same since.
  3. you are shaking your head yes with every passing sentence just simply because you couldn’t agree more.

I’ve seen it. I’ve seen friends, acquaintances, co-workers, community members, new clients, etc. put money into something that just didn’t measure up. I’ve seen people with such damagemetabolisms that no matter what they do they can’t get it back on track. I’ve seen people with cupboards full of supplements, detoxes, pills, powders, and fridges full of cucumber waters, etc. that aren’t being used because they don’t work.

And here’s why they don’t work

Based on scientific, long-research, mathematical equations, a person should only *healthily and realistically* lose up to 2 LBS per week. TWO POUNDS! Why? Well here’s some math for you…

1 lb of weight loss per week= 3,500 calorie deficit per week = 500 calorie deficit in one day. Double that for 2 lbs.

What does a 500 calorie deficit look like? For most people starting out, who likely eat maybe 3 meals a day, that is essentially cutting each meal in 1/3. But realistically it is cutting your dinner in half, because that is where most overeat.

Sure, this may sound easy, and to some it is. I’m not saying the caloric deficit is hard, I’m saying that a deficit more than that is hard on the body.

What do most of these “lose 30 lbs in a month” or “lose up to 20 lbs in a week” ploys do? They put you on a restricted diet. And for the love of God, don’t get me started on the “CUT OUT CARBS BULLSHIT” like do you even know what your body’s preferred source of energy is? It is NOT 4 servings of green tea a day + 1 bowl of cottage cheese (eye roll). And if these weight loss fixes don’t put you on a restricted diet they are filling your body with chemicals that confuse the heck out of your body.

What happens when you restrict your caloric intake?

You restrict your nutrient intake. You might be eating less and not physically feel starved (but honestly most of the time you will) but instead you will start feeling lethargic, your immune system will suppress and you will be sick more, you might break out with more acne, you might get injured more easily. There could be a lot of “side effects” that you won’t even realize are related.

Not getting enough nutrients in your diet because you are eating 600 calories per day? You’re going to get sick. Or maybe you’re drinking some sore of drink that is “full of nutrients” which it MIGHT be, but chances are your body is only absorbing 10% of those nutrients (this is common among most multivitamins anyway). So if you’re drinking a nutrient rich drink and not absorbing it, where are those nutrients going? You’re peeing them out.

OH and when you lose a lot of weight each week, what kind of weight do you think you’re losing? Fat? Yeah sure, you’re losing some. But you’re also losing muscle. Muscle doesn’t only exist on bodybuilders and gym rats, EVERYONE has muscle. And even if you don’t have muscle definition you still have muscle and that muscle is the support system of your body. It is what keeps you tall with proper posture and supports your core in daily activities. You need muscle, not only for that, but for the fact that you want your body, your bones, your organs, protected.

The jyst here: I could go on and on about why these things don’t work but it all comes down to the fact that health and fitness professionals, along with scientist and people who dedicate their lives to their field have proven that weight loss should not happen in more than 2 lbs per week, and that fact has stayed tried and true for YEARS.

*Side note: if you are BRAND new, to a fitness and health program there is a good chance that you do  lose more than 2 lbs per week, this is called adaptation. It is not something that lasts*

So how to set realistic health and fitness goals

  • Set that goal for 1-2 lbs per week!
  • Incorporate not only a cleaned up diet but also a prescribed fitness routine by a professional
  • Set small goals that lead to a big picture
  • Know that not all goals need to be weight loss related. Make performance goals.
  • Realize that progress is still progress no matter how small. We are not sprinting here, we are running a marathon, and that-that is what makes results that last. Why? Because you are creating not only healthy habits but a healthy lifestyle. You are not falling into a 1 month quick fix only to “bounce back” and relapse as soon as you’re done. No, to be healthy you have to realize that it is a lifetime commitment to yourself

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When it comes down to it, trust your gut, but more importantly trust yourself. You are much  more powerful than you think you are. You got this. Go rock the world.

 

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Before You Set Your New Year’s Resolutions…

Before you set your 2017 New Year’s Resolutions, take a step back and allow yourself to think about. Sure, almost everyone sets some sort of resolution at the beginning of the new year, but how many stick to them?

Don’t make a resolution that you can’t stick to. Don’t make it too far fetched or out of this world. Don’t set yourself up for failure. Whatever your resolution might be, fitness, weight loss, relationship management, being smart with your finances, trying better at this, doing less of that, take time to think about it and plan it out.

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The reasons most people don’t stick to resolutions could be many- ‘falling off the bandwagon’, everyone seems to give up their resolutions within the first 3 months of the new year, or ‘not having enough support’, ‘setting a goal too big’, or ‘setting a goal too small it isn’t as rewarding to achieve’. But my ever favorite reason for not sticking to the resolutions is…. ‘I’ll try again next year’. NO what if there is NOT a next year?! Do this for you, do it now.

My suggestion? Take it one month at a time. Set an overall goal, but break it down into 12 segments, 12 months. As this is predominately a fitness blog, let’s take a fitness resolution for example:

First off all, let’s call these goals or dreams, ‘resolutions’ seems to have a weird vibe about it. As if everyone expects you to set one, but they also expect you to fail at them. Goals are awesome, dreams are awesome-er!

Say your goal is to exercise 5 days a week in 2017:

Take it one month at a time- pull out a calendar! Maybe in January your goal will be to try out different classes during that month to find your niche. You could sample many different classes and still find one to fit your schedule to make those 5 days a week work.

Using that calendar give yourself a sticker, a sharpie mark, or whatever you want to indicate the days you worked out. Hell, if you’re even following the top predicted trend of 2017 (blog about that to follow) and have invested in wearable technology- write your workout stats on each calendar day!

January could be your month to try fitness classes. February could be your month to bring a friend to class. March could be your month to try one day a week of working out on your own in the gym. April could be your month to try adding functional fitness in, rock climbing, gymnastics (hey it could happen), walking with friends- something that keeps you healthy that can also relate and help you realistically in your normal, everyday life. May could be your month for outdoor fitness. The ideas could go on and on.

Or if you find a class you like right in January just make it your goal to stick to it 5 days a week for your 2017 year!

Maybe fitness classes aren’t your thing, there’s always online programming, personal training, the buddy system, etc. The goal is to find something that will help keep you on track to your goal/dream!

Oh and another tip about goals. If you set a goal specific enough like working out 5 days a week, or even putting money into savings 4 times a month, going to church 4 times a month, etc. and you can’t make it work for those specific days every week of every month of the year, do not worry, do not give up! The beauty of goal setting is to learn to roll with the punches and to keep going when a lot of things are telling you not to.

So go set a goal, start thinking about it NOW, don’t let 2017 pass by, grab it by the horns and take action! And remember, your goals are for your life. Not everyone will understand or support them, ignore those people, they’re not your people anyway. Find your support system and run with them! You can do this, you will do this.

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12 Days of Workouts, Day 1

It’s snowing, it’s too cold, it’s too early, I’m busy this time of year, it’s to dark to get up for the gym, I don’t feel good, I just don’t want to drive, I don’t have enough time.

Common excuses used this time of year, something about the winter is just less, motivating. BUT you can do anything from the comfort of your own home right? You don’t even need that much space!

So here it is, Day 1 of The 12 Days of Workouts.

All bodyweight exercises, all 30 minutes long (except for Day 12) and all easy to do, with easy to follow pictures!

DAY 1

See how many reps of the folowing 3 exercises you can do in a row, with good form. When you start to lose form, slow down or perform half reps- stop there. Use this as a baseline to compare at the end 🙂

  • Squat reps to failure
  • Push up reps to failure
  • Elbow plank hold to failure, for time

HIIT: 20 seconds on, 10 seconds off:

Round 1: 3X through

  • Jumping jacks
  • Push ups
  • Mountain climbers

Rest 60 seconds

Round 2: 3X through

  • High knees
  • Tricep dips
  • Plank jacks

Rest 60 seconds

Round 3: 3X through

  • Vertical jumps
  • Shoulder push ups
  • Side plank hip dips –EACH!

Rest 60 seconds

Round 4: 3X through

  • Front kicks
  • Small shoulder circles
  • Plank with glute raises

DONE!

Exercises Part 1:

  • A1&2- Jumping Jacks
  • B1&2-Push ups
  • C1&2- Mountain climbers
  • D1&2- Tricep dips
  • E1&2- Plank jacks
  • F1&2- Plank with glute raises

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Exercises Part 2:

  • G1&2: Shoulder push ups
  • H1&2: Side plank hip dips
  • H3&4: Modified side plank hip dips
  • i1&2: vertical jumps
  • J1,2,&3: Alternating front kicks
  • K: small shoulder circles

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Exercise tips:

  • In any plank position, focus on squeezing the abs tight. Think of squeezing your belly button to your spine. Also think of pinching a penny in your butt checks (Serious!) this helps keep your hips down and in alignment with the rest of your body. Your back side should look like a straight line while planking, even in plank jacks or mountain climbers!
  • During squats, focus on squeezing your glutes on the upward motion to stand. Keep your knees behind your toes when in the down position, and your heels always in contact with the floor. Think of squatting over a port-a-potty- you have to sit back far enough and down far enough to go 😉
  • Moves like tricep dips and push ups can be done on elevated surfaces such as a chair, bedside, couch, etc. Doing tricep dips with your hands elevated makes it harder, doing push ups with your hands elevated makes it easier
  • Exercises like jumping jacks, high knees, vertical jumps can be done in a stepping format instead of jumping to protect injured knees
  • Small shoulder circles should be just that- SMALL! Keeping the up and parallel to the floor the whole time, while also making tiny circles will burn
  • If you have weights, feel free to use them where it is possible to make it harder!