YOU'RE STILL LEARNING

What defines you? What makes you you? What inspires you to be exactly as you are?

Here I am, almost 22 years old, figuring out who I really am. I have discovered what I am passionate about in life -- health, fitness, and loving and helping others. This revelation did not happen overnight, no. It did not happen entirely internally, either. I found out who I am, who I will be, and why I'm here with the help of every little person and experience that has been placed in my path thus far.

I've been studying psychology for four years now. In my developmental, adolescent and educational psychology classes, we focused on the development of babies, children and teenagers. Never on adults.

We never stop developing. We never stop learning. We are products of everyone and everything we encounter, and that is just amazing. I've learned, and continue to learn, such useful and interesting things from those around me. Some are intentional lessons, some go unsaid. I am so grateful for every interaction I have and every lesson I learn from all of you. Here are some that come to mind.

I've learned from my Mom that happiness is a choice. That saving your money is extremely important. That a smile can solve all problems. That it's not the amount of time you have here in the physical world, but how you spend that time.
I've learned from my Dad the importance of living in the present, and keeping the good times as memories to think back to when necessary.
I've learned from my sister, Gretchen, that nourishing your body with the right foods will enhance and prolong your life.
I've learned from my sister, Brigette, that if you're not completely satisfied with something, you change it.
From my cats, the feeling of over-protectiveness.
From my boyfriend, Russ, everything about the human body and working out. And love.
From my two best friends, Shannon & Taylor, that it doesn't matter how long you go without seeing each other, your bond will never be broken.
From my future mother-in-law, that a mother can never be replaced, but opening up to unconditional love can heal all heartache.
From my Dad's fiance, Patty, that the mood of any room can be changed with a little paint.
From my friend, Susanne, that lavender essential oil is just that -- essential. Especially in the shower right before bed time.
From my clients, that with dedication and positivity, you can change lives.
From my yoga teacher, that if something doesn't feel right for you at that very moment, you return to child's pose.
From three of my bosses, that if you are not completely appreciated, respected, and your potential goes unnoticed, it's time to move on.
And from myself, that you have a purpose in life. You are here for a reason. You must figure out your reason, and soar. You must enjoy every step of the way, too. Life is a journey.

So, put down your iPhone. Observe those around you. Learn something new, something that you can teach to your friends and family, and keep this cycle alive.

RESOLUTIONS

Here we are. 2015. A clean slate for the eager mind.

All over social media lately I've seen posts belittling New Years resolutions. It seems as if many are against the idea of others hoping to better themselves. Why people would choose to voice these opinions is beyond my understanding. Resolutions are opportunities to grow. To decide what may be hindering you from living the way you wish to live. To act. To change.  

I encourage you to make at least one resolution. It doesn't have to be massive or even noticeable to others. Maybe you want to take more time for yourself, or start living in the present rather than worrying about the future. Maybe you want to eat more vegetables, or do your laundry every Tuesday. Maybe you want to exercise more, or tell those special people that you love them every day. Whether your resolutions are big or small, I hope you accomplish them. I hope you actively think about how you wish to better yourself, and you do it.

Me? My resolutions are to drink more water and to practice more yoga. I want to be hydrated all the time. I want to further connect my mind and body. I want to work on my flexibility and my breathing. Sticking to these goals will be easy with my new, colossal water bottle from my sister, Gretchen, and two gorgeous new yoga mats from my Russ, and my dad & his fiance, Patty. It's as if they knew what my resolutions were before I even made them. ;) 

I'd love for you to share your resolutions for 2015! 

WRITE IT DOWN

Lately I've been all about planning. I've always been an organized person, but there's just something about having a list of things to complete that makes me feel so powerful. 

This summer, I wrote in one of my posts that I wanted to expand fitness-wise. I wanted to venture out and become a representative of other gyms, following my passion of teaching fitness classes. It was just a goal. A goal that I wrote down. A goal that I thought about. A goal that I accomplished.

Since that post, I've gotten a job teaching at Gold's Gym and Prana Yoga Studio. It doesn't sound like such a big deal, but let me tell you, it is. I am so blessed to have been welcomed with open arms by such loving individuals that make me ecstatic to come to work. I've met so many new people, learned so many new exercises and styles of teaching, and my confidence levels have soared through the roof. I am SO happy. 

I don't believe that I would have followed my goal in that short amount of time had I not announced it to the public. There was just something about having written it down that motivated me to complete this goal of expanding. 

So, I invite you to write down a goal of yours. It can be realistic. It can be grandiose. It can be small. It can be huge. It can be simple. It can be nearly impossible. Whatever your goal may be, write it down, because it brings you one step closer to completion. 

Remember that anything is possible if you just breathe strength. 

Happy Thanksgiving to all! 

BUTT

The gluteus maximus is the largest muscle in the human body. Let's work it.

Ready to feel the burn? Put on Trey Songs' "Oh Nana" and do these moves to the beat. Complete sixteen repetitions of each exercise. Start with the right leg, and complete three rounds of this circuit before switching to the left leg:

Fire hydrants:

On your hands and knees, abduct your bent leg. Pause for a moment, and return it back to the starting position. Keep your back straight and core tight. Kind of like a dog marking his territory!

Kick up pulses:

On your hands and knees, raise your bent leg as high as you can while maintaining proper alignment. Flex your foot, and pulse it up and down. This is a very little movement. Challenge yourself to keep your leg as high as you can.

Kick ins:

On your hands and knees, point your right toes and bring your foot to the bottom right corner. Keep your leg straight as you bring your right leg up towards the top left corner. Return the leg and tap your pointed toes where you began.

Kick outs:

On your hands and knees, point your right toes and bring your foot to the bottom left corner, crossing your stationary left leg. Keep your leg straight as you bring your right leg up towards the top right corner. Return the leg and tap your pointed toes where you began.

If this circuit is too difficult, complete eight repetitions of each exercise. If it's too easy, add some ankle weights, baby!

POWER

Russ got me a pull-up bar in February 2013. I couldn't do a single pull-up.

I'd hang on the bar and try to pull myself up. I'd fail. 

I'd jump up and slowly lower myself down. 

I'd repeat. 

I'd statically hold myself up for 5 seconds. 

I'd repeat. 

I'd do this every single time I entered and exited my room. 

Two weeks later I was doing a complete pull-up. 

Two months later I was doing six in a row.

For those of you who've never attempted pull-ups, they're hard. 

The average amount that a woman can do is zero.
I never expected that in such a short amount of time, my body could develop the muscular strength and endurance to pull myself completely up from a hanging position. Multiple times.
I experimented this with my a few of my clients, using the assisted pull-up machine. Before I knew it, they were doing unassisted pull-ups as well.

Our bodies are amazing. Truly amazing. We have the power to become so strong and fit, and all it takes is a little determination, repetition, and hard work.
Let this be your Sunday motivation.
Don't give up on your body; it is capable of amazing things.

SUNDAY WORKOUT

It's Sunday. It's a beautiful day. Start it off right.

For me, working out in the morning makes my whole day better. I feel so strong, energized and happy, and it sets the tone for a positive, eventful day. The endorphins that are released as you exercise instantly change your mood, taking your mind off stress and worries. You feel on top of the world after pushing yourself to your limits and challenging your body. Let's start this Sunday off right.

Whatever you do, get moving. Put on your sneakers and go.
Walk.
Jog.
Run.
Sprint.
Hop, skip, lunge around your yard.
Go to the gym.
Take a spin class.

Or, you can do my workout. Challenge yourself. Try this.

40 high knees
10 burpees
10 push ups
50 bicycle crunches
repeat.

20 squat jacks
10 squat jumps
20 curtsy lunges
40 kick backs
repeat.

20 plank jacks
20 mountain climbers
20 double crunches
20 reverse crunches
repeat.

Happy Sunday!

NATURAL BEAUTY

Natural beauty is everywhere. 

Natural beauty is often overlooked.

Living in the moment is tough, especially with the mental stresses of everyday life. School, jobs, relationships and responsibilities hinder our abilities to simply just be. Our minds wander instead of observe our surroundings, and it's difficult to appreciate the beauty around us unless we are completely invested in it. 

For seventeen years, I was surrounded with my mom's breathtaking creations. She spent countless hours in her garden, tending to each plant, to each flower, to each pedal. She made sure our yard brought happiness and peace, herbs, tomatoes and pea pods. We were constantly visited by beautiful butterflies, dragonflies, tree frogs, turtles and other little, adorable creatures. Looking back at the pictures of her gardens brings me so much joy. She truly enhanced the natural beauty of my first seventeen years of life.
Two years ago we moved three houses down the street from my mom's dream home. The same pond that was once in my backyard is now in my front yard. The pond brings memories of my previous house. I used to look out my bedroom window and see my parents in the rowboat, my mom's feet dangled in the fresh water as my dad navigated throughout the pond. I see the same pond when I look out the window of my current bedroom, but my mom is not in the rowboat this time, her ashes are in the water. It's beautiful.

This summer, I have began to create my own natural beauty. I'm finally grasping the art of gardening, and it's very rewarding. I love seeing my flowers bloom and displaying them in vases around my house. I love dragging the hose around my property, not only because I get to water my plants and fill my bird baths, but also because dragging that hose around gets my heart rate up faster than burpees do!  I've also created a miniature pond in my yard, complete with lilly pads, a water lilly, 5 goldfish and a koi fish! Sitting next to my pond, looking at my beautiful creations while drinking green juice is certainly one of my favorite ways to start a summer morning. Next stop: growing baby tomatoes!

Remember to see, don't just look at, the beauty that surrounds you everywhere. You can create your own happiness by allowing yourself to observe and appreciate the nature that is so easily overlooked.