Business, lifestyle, over coffee project

12 Weeks Left in the Year

There are only 12 weeks left in 2016! Crazy, I know.

I wanted to touch base with you for a little end of the year goal setting and inspiration. A lot of change can happen in 12 weeks.

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Take some time to reflect and answer the below questions. Get clear on what you would like to accomplish in the next 3 months and exactly how you plan to accomplish it.

In 12 weeks I will:

I am doing this because:

I will stay committed despite any obstacles that come my way by:

In order to accomplish my 12 week goal, I need to do this by week 8:

In order to accomplish my 8 week goal, I need to do this by week 4:

In order to accomplish my 4 week goal, I need to do this by week 1:

I will start today by:

I will stick with it tomorrow by:

It is also extremely helpful to make yourself a 3 month calendar with your weekly goals listed very clearly. So you know where you need to be each week in order to get to your 12 month goal. Don’t put anything else on this calendar except goal related items.

I know goal setting can come off as icky or business minded but for me it’s a motivational tool and a way to make sure I stay committed to my goals. It gives me the encouragement to stay on track even when I’m having a bad day or when something unexpected comes up.  Personally, I plan to take the next 12 weeks to recommit myself to my ashtanga practice and powerlifting.  I took a few months off from both and I’m itching to get back.  I also have a fun (and completely free) program coming out in December that I cannot wait to share with you all.

Dream, plan, do the work, accomplish.

Happy goal setting,

Brittany

Fitness Friday, lifestyle, Lifting

Fitness Friday: 5 Exercises That Make You Feel Badass AF

You know the scene of any action movie after a huge explosion, and the main character walks away with just a little sweat, maybe a scrape under their eye, some dust on their shirt, but their hair still on point. They are feeling Badass AF.  That’s how these exercises below make you feel. Ok, I might be exaggerating a little bit but in all seriousness you’ll feel straight up strong.

Farmer Carries

I just started doing these to help build up my grip and forearm strength but dang these are awesome. Grab heavy dumbbells or kettlebells in each hand, pull your shoulders down your back and have a nice strong posture and just walk.  Seems easy but soon your forearms will start screaming and your fingers will start slipping.  For me, as someone who holds all of my stress in my shoulders and traps, this feels amazing with the weight pulling my shoulders down.  So go grab something heavy and get to walkin’!

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Skull Crushers

If the name doesn’t make you feel badass enough, after your done these you’ll walk around feeling big AF. You know those people who hold their arms out way too wide because they think their muscles are gigantic? That will be you in the best way possible.

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Kettlebell Snatch

There is something so powerful about snatching some heavy weight from the ground to above your head. At first glance it seems so easy, but at a deeper look, there are so many specifics and tiny details to getting the snatch down. And that is what makes this badass AF.  It’s all in the details.

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Renegade Rows

So you’re in plank, which can be challenging all in itself, and then your lifting a dumbbell or kettlebell up with one hand in a row position. This is ninja warrior level badassness.  Core strength, upper body strength, mental focus, balance…it’s all there.

Deadlifts

I saved the best for last. Deadlifts are the ultimate badass exercise.  Nothing feels as badass as being able to lift a bunch of weight with such precision as the deadlift allows.  And quite frankly, if you’re a girl and you go to a typical commercial gym, you’ll surprise the hell out of high school boys who think girls can’t lift heavy.

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lifestyle

How to Stop Comparing Yourself to Others

I’m all about Instagram these days. And for the most part I use it as a tool to inspire myself.  But lately I’ve been noticing the inspiration shifting to comparison.

I’ll be looking at a picture of someone hiking and think, why am I not hiking. Or why can’t I deadlift that weight yet. Or why don’t my legs look like that yet. Or why is my business not as popular as hers yet.

It makes me sick even just typing that because I’m so not a jealous, comparing type of person. But let’s get real. Social Media causes a shift in your mental state that momentarily gives you the notion of dissatisfaction in your life which instantly causes you to compare yourself to others in thinking that their life is way better than yours. Whew.

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Here are 4 ways to stop comparing yourself to others:

  1. Everyone’s start is different: You can’t compare your year 1 to someone else’s year 8. Trust your course and keep at it.
  2. Put the phone down: The moment you notice yourself going there, put your phone down and change your scenery. Go outside, feel the dirt with your hands, breathe in the fresh air. Re-energize yourself.
  3. Move: Negative energy tends to stay with you until you literally move it out of you. Take a yoga class, go for a run, lift a barbell. Move the stagnant energy out of you.
  4. Remind yourself: Take a moment to look over your goals, remind yourself why you are doing what you do.

Lots of Love,

Brittany

Lifted1

Fitness Friday, lifestyle, yoga

Fitness Friday – Full Moon Yoga Flow

Today marks the Full Moon and Lunar Eclipse in Pisces. During this time, you might feel more creative, intuitive and soulful.  The full moon is the perfect time for celebration and also letting go of things that did not work in the past.  Releasing any attachments along the way.  Here is a quick Full Moon Yoga Flow you can do to spark your inner creativity.  Enjoy and Happy Full Moon!

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 Start with

3 Sun Salutation A’s

2 Sun Salutation B’s

Flow One

(start with right leg forward)

Crescent Lunge with heart opener

Humble Crescent Lunge

Warrior Two

Extended Side Angle

Skandasana to Back

-Vinyasa to other side

Flow Two

Kneeling Crescent Lunge with heart opener

Standing Split

Balancing Half Moon

Reverse Warrior

Goddess

-Vinyasa to other side

Bridge

Wheel x 3

Legs up the wall

Savasana

Lifted1

Lifestyle

lifestyle

Face Your Fears Like a Kid

fullsizerenderLike many of you are familiar with, this week was the start of a new school year. I was lucky enough to be able to get my 6 year old niece ready for her first day of 2nd grade.  Like all new beginnings, she was nervous.

She normally isn’t the nervous type; she’ll walk up to any kid and ask to play, she’ll dance ballet and tap in front of a hundred people and she’ll even tell adults to face their fears and congratulate them when they do. So it was weird to see her nervous about starting school.

Secretly, I was watching her and learning from her. I noticed these three main steps and even used them this week when I was faced with a situation that I was extremely nervous about.

Step One: Zone Out.  She knew the bus came at 8:00, so for the downtime we had in the morning she didn’t want to talk to me or do anything except zone out.  She watched tv and kept her mind off of what she was nervous about.

Step Two: Tell your peers you are nervous.  We walked to the bus stop and shortly after saying hi to the friends she knew, she giggled and told them she was nervous.  I’m pretty sure they all sighed with relief knowing that they were all nervous and in it together.

Step Three: Go for it. When the bus came, she didn’t even say goodbye to me, she just ran right up to the opened doors.  No delaying the inevitable, she just went for it and didn’t look back (until of course I called her name to take her picture).

She taught me that sometimes we need to take things back to nature. Back to when we were a kid and did things the way we felt like they needed to be done and not the way society has taught us.

Get back to your inner child and do what feels natural to you.

Lifestyle