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

lifestyle

Borderline Stalker Obsession

When I try a new activity, I become borderline stalkerishly obsessive about it.

I just can’t help it.

It started at a very young age of 4, the first time I ever sat on a horse. That led into a lifelong love filled with lessons and competitions.  Then asking my parents for art supplies. Then surfing lessons. Then of course I desperately needed to learn how to snowboard. You get the picture.  I tried everything as a kid, and I’m so grateful my parents allowed me to do so.

Coming to adulthood, things did not change.

After my first trapeze lesson, I went home and researched how to join the circus. Yes, really.

After my first ballroom dance lesson, I went home and researched how to become a dance teacher.

I’m sure you know what happened after my first yoga class.

And last night I took my first Mysore class. Something I’ve been wanted to do for years but have been pretty nervous to try it.  Mysore follows the Ashtanga Yoga sequence but the teacher gives you a series of asanas to do and you don’t progress to the next series until they tell you to do so. You are also moving at your own pace, not like a normal yoga class where you all follow the sequence together as a class.

It was amazing and I’m buzzing from it today even still.

More than trying new things I love the way it makes me feel, the whole cycle. The nervousness, the anticipation, the not knowing what will happen and then doing it and feeling completely charged afterwards.  Riding the wave of emotions and ending on a high.  Because I’m always nervous in the beginning to try it. Always. Sometimes I’m even physically shaking with nerves (i.e. ballroom dance).  But the feeling when it’s all done, completely surpasses the nerves in the beginning.

I can’t imagine my life without having tried these things. And while I don’t snowboard or trapeze or even horseback ride routinely anymore, they are still a part of me, have taught me something and will come and go with the passing of time throughout the rest of my life.

So I ask of you to find something new that makes you excited but completely nervous to try. Then despite your nerves, do it.

Ride the wave. You’ll never ever regret it.

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My very young self at a riding competition.
Lifting, yoga

The Meditation of Cardio

Before we get down to the good stuff I have a favor to ask of you. I would be so elated if you could take a few minutes to answer the following questions.  You can submit via this online questionnaire.  These questions will help to make sure I am properly aligning with your needs and wants with my website, emails and programs.

Now. The good stuff. Aka The Meditation of Cardio.

I’m not a fan of cardio.  Like I literally want to have a throw myself on the floor, kick and scream toddler tantrum every time I have to do cardio.  Don’t make me do it!

But I’ve come to mentally understand that cardio is a necessary evil.  So I’ve started doing sprints on a stationary bike at the gym which was nearly unbearable in the beginning. Truth.

Until I learned to change my mindset about it.

It’s so easy to trick yourself into thinking you can’t do something.  When I do cardio I only think about everything negative going on in that moment.  My thoughts are pure dislike so of course I wouldn’t enjoy cardio.  To flip the switch, I decided I would do 10 sets of 1 minute go all out bike sprints with a 30 second rest in between each minute.  15 minutes total minutes. Manageable; even for the cardio haters.

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I put my headphones in, blasted some Missy Elliot Get Cha Freak On and began.  I stared at one spot on the bike, focused solely on my breath and used the mantra “Just one minute”.  I only had to go all out for one minute, and then I could get a break.  I could do that. 

The first minute flew by and before I knew it I was accidentally going over my minute.  I was deeply focused. I was meditating and fully, completely in my zone.  Someone could have fallen off the bike next to me and I wouldn’t have even noticed.  I had no awareness of what was going on around me, the only thing that existed in that moment was my breath and my mantra.

Take away:  Meditation does not have to mean sitting in stillness with your hands on your knees and repeating “OM”.  Meditation can come in many forms and it can be a big advantage to switching your mindset from hating something to loving something.

Homework:  Pick an activity you don’t love, set a goal, create a mantra and get to it!  Let me know how it goes.

Lifting, yoga

5 Kettlebell Exercises to Improve Your Yoga Practice

Yoga is all about balance. Everything you do on the right side, you also do on the left side. Every peak pose has a counterbalance pose, like shoulderstand to fish. It’s an equally designed flow to make you stable and whole.

However, I often find that yoga practitioners have too much lower body flexibility and not enough lower body strength. If you have open hips and a lot of flexibility it’s so easy to sink into a pose like extended side angle and just hang out there like it’s no big deal. But that’s not yoga in its truest form. There is no activation there.

When we can start to add strength into our movements, we can start to activate and engage different muscles in our bodies and find that perfect balance of strength and flexibility. In extended side angle we can begin by pressing into our heels to activate our quads and hamstrings, this will take some pressure out of the hip and bring the line of energy up rather than down. When we start to activate muscles and focus on the line of energy you’re creating, the practice as a whole completely shifts into something truly amazing. I always say, it’s one thing to just show up to your mat, put your body in the positions and just hang out, sure you’ll get some benefit to that. But it’s a whole other world of a practice when you begin to let the poses work for you by using alignment and engaging muscles.

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Enter kettlebells, my new found love. KB’s are extremely versatile and I highly suggest you go and purchase one for your house. You can find one at any sporting goods store and I’ve even seen them at TJMaxx. And as much as I love going to the gym, I’m still pretty lazy. I like each one of my exercises to work multiple muscles at a time, not just one. KB’s are amazing for whole body training.

Here are 5 kettlebell exercises to improve your yoga practice from standing poses, to arm balances to funky variations of all sorts:

  • KB Walking Lunges – Quads, Hamstrings, Glutes, Calves
    If you have one KB, hold it right in front of your chest. If you have two KB’s hold one in each hand alongside of you. For an added ab bonus, hold different weighted KB’s in each hand.
  • KB Swings – Hamstrings, Glutes, Shoulders, Calves, Lower Back
    I prefer to hold the KB with both hands however this link shows it with one hand.
  • KB Russian Twists – Abs, Lower back
  • KB Goblet Squats – Quads, Glutes, Hamstrings, Shoulders
  • KB Figure 8’s – Abs, Glutes, Hamstrings, Shoulders

Give them a try and have fun!

Business, over coffee project

OVER COFFEE PROJECT: ASHLEY COYNE

Ashley Coyne – Heart Beet Kitchen

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What’s in your coffee cup?

Cinnamon tea

What does your typical day look like?

Alarm goes off at 6am. Go to the gym for an hour. Run a few errands. Get to heart beet by 9:30 to open it up by 11. Since we’ve opened we have been busier than I anticipated, which is incredible, but that has me there until about 9pm. Go home, sleep, and do it again!

What are some interesting things that people probably do not know about you?

Hmm – I’m a CRAZY football fan. Go Broncos and vols! I use to work front office in professional sports, too, always was my dream.  I graduated from the university of Tennessee with a degree in psychology. Who knows what my plan was for that!

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Do you have any rituals/routines?

Eating breakfast and working out. If my day doesn’t start with that I feel completely out of whack.

What inspires you day to day?

Others living out this same crazy life on a much larger scale. I have some wild plans for this business in next few years. #justwait

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How do you create?

Write it down. I discovered a little over a year ago that writing goals down and getting really clear on what you want your future to look like magically helps it all come to life a whole lot sooner than you ever expected it to. In a really scary, but amazing way.

What can we find you daydreaming about?

A few more locations.  There’s been some serious day dreaming about that in the past two weeks 🙂

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You just opened up Heart Beet, what was your biggest influence in doing so?  What made you take the leap?

The most supportive friends and family. I use to work at lululemon and that company is all about those big audacious goals. They’ve been so incredibly supportive of this crazy dream.

What are some of your favorite books/websites/apps/magazines?

books:

fire starter sessions by Danielle Laporte.

you are a badass by Jen sincero

apps:
you can always catch me on Pinterest & Instagram. it’s bad.

What is the best advice you’ve ever been given?
If it’s not a hell yes then it’s a no.

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Over Coffee Project: A weekly chat with inspirational movers and shakers of the world as well as goal setting and get it done advice. Use #overcoffeeproject to show the world the pursuit of your dreams.