Can What You Wear Affect How You Workout?

Hi loves! Something I wanted to talk about today has to do with what you wear when you’re working out. As much as it seems pointless, what you wear can actually impact your workout for the better…or for the worse.

There’s a reason we don’t go into the gym in jeans and a leather jacket. As cool as we might look in a badass outfit like that, they don’t offer what we need in order to get a killer workout in. In fact, they make working out a lot harder and can negatively impact our results.

Now, I know all of you won’t go to the gym dressed in jeans and a leather jacket, but are you wearing the right clothes in order to get the most out of your workout? Here’s how what you wear can affect your workout and stunt the progress toward your goals.

1.    Compression Leggings VS Yoga Leggings

Heavy weight lifting and yoga are almost opposite workouts. I think we can all agree on that. So why is it that many people wear the same leggings for each? Truth be told, if you want to reap the most rewards from your specific workouts, you should wear the leggings that support what you’re doing.

For example, yoga is all about movement and breathability. You want your yoga leggings to be able to stretch far but still have some breathing room. On the other hand, when you’re lifting heavy weights, compression leggings – or tighter leggings – are better for constricting the muscle to induce more blood flow. The increase in blood flow provides your muscles with more oxygen which in turn makes them function at a higher level.

 2.    Sweaters VS Tanks

Weather and the temperature of your gym is always going to play a role in whether you should wear sweaters or tank tops in the gym. If you find that your movements are slow and you’re not able to stay “warmed up” for very long, it’s probably because your muscles are cooling down a lot faster than they should be. That being said, wearing tanks is a bad idea if this happens to you often. On the other hand, wearing sweaters and sweatpants will keep your body temperature higher for a longer period of time, allowing your muscles to stay warm and fully functioning.

 3.    Running Shoes VS Lifting Shoes

By now, I’m sure you’ve noticed that shoes are labeled differently according to what they’re made for. But maybe some of you aren’t fully aware of just how beneficial working out with the right shoe can be.

If you’re a long distance runner, you’ll definitely need some shoes that are meant specifically for running. They’re padded more at the bottom and allow for spring when you step. This is to protect your knees because the repeated impact of running can harm them if you don’t use the right shoes to run in.

Lifting shoes that are meant for heavy weight training are specifically designed do be sturdy, have a slightly raised heel (depending on the shoe) and won’t have much – if any – spring at all because it would hinder your performance. If you use running shoes during your heavy lifting, you won’t be able to lift as stable as with a training shoe and this could compromise your form significantly.

 4.    Fashion Sports Bra VS Effective Sports Bra

You can’t deny just how adorable some sports bras are out there, but how many of those fashion forward bras are actually effective? Sports bras are meant to hold the girls in tight so you don’t have the discomfort of them moving too much during a workout. If you don’t wear effective sports bras, you could be easily distracted by your discomfort and may even skip out on important and beneficial exercises (like jumping rope) that can help you achieve your goals.

 5.    Look Good, Feel Good

Now, your attire may not be ALL about how good you look, but I think we can all agree that looking great in the gym definitely helps you feel amazing. When you feel confident, you push yourself harder, find your workouts to be a little easier, and you actually want to stay in the gym longer to show off your adorable outfit. Those are all things that can help propel you forward to meet your fitness goals.

 What you wear in the gym is actually more important than you think. If you want to make the most out of your workout, try your best to find the clothes that will help you achieve your goals!

How to Give Thanks This Holiday Season

Happy Thanksgiving! I wanted to take a moment to thank all of you for your continued love and support. Seriously, I’m so thankful for all of you who keep me motivated and inspired to live my best life, every single day.  

It’s easy to forget about all the things we’re thankful for during the rest of the year, which is why we have a special time to remember them and give thanks. There’s so much to be thankful for every day and taking a moment to realize this elicits positive energy in the world. I'm a big believer in the energy you put out is what you get back in return - so make sure to spread only good vibes always.  I wanted to share some daily encouragement to be more thankful throughout the whole year and not just on Thanksgiving.  Here are my five tips to giving thanks this holiday season:


1.        Appreciate the small things, no matter how small.  This goes without saying.  Anything that brings you joy or that helps you out in life, you should be thankful for.  

2.        Don’t take ANYTHING for granted. One of the greatest tragedies of life is never knowing when something is for the last time.  It’s important to realize what you have when you have it, because oftentimes we only realize what we have when it’s gone.  

3.        Remember, what goes around comes around. If you’re grateful for what the universe provides, the universe will continue to provide.  Giving credit where credit is due, treating others how you’d like to be treated, and accepting whatever is thrown your way, is good karma.  Encourage someone when they need it and be thankful for the opportunity to do so.  When you need it, you know karma has your back.   

4.       Look on the bright side.  When life hands you lemons, make lemonade.  If ever you’re feeling sad or doubtful, frustrated with life, and that you have nothing to be gracious for, that itself is something to be grateful for.  What doesn’t kill us makes us stronger and overcoming challenges helps build resilience. There’s always a light at the end of the tunnel.

5.       Find one thing to be grateful for every single day.   This is something even I forget to do sometimes, but it’s important to designate one moment every day to list the things your thankful for.  Maybe it’s in the morning, right when you wake up and you’re thankful for your health and the strength to wake up and start your day.  Maybe it’s before you go to sleep and you’re thankful for all of the wonderful things that have happened to you that day.  Whatever works for you, remember, there is always something to be thankful for.  

Overall, just remember to appreciate everything you have in your life - even the bad - because without the bad, it’s hard to recognize all of the good. Don’t let another year go by without remembering just how great of a life you truly have. 

I’m grateful for all of you every single day, what are you thankful for? Comment below :)

How to be More Confident

Hey babes! If there’s one thing everybody struggles with, even me, it’s being confident in your own skin. We all try so hard to look better, be fitter, and even when we reach our goals, we still lack the confidence to be happy with who we are.

I just want to make sure all of you know that you’re not alone and there are ways to help find your confidence so you can finally start feeling better about who you are because you’re amazing and you all should realize that.

There are a lot of things you can do every day to help yourself feel more confident. Some are really easy, while others may take some time. Either way, you should always strive to practice these things in your everyday lives so you can be more confident and love who you are!

1.    Wake Up and Write Down 3 Things You Love About Yourself

This is a ritual all people should have – no matter who they are. If you wake up every single day and jot down three things you love about yourself, you’re starting the day thinking positively of yourself already! Another thing you can do is, before bed every night, write a message on your bathroom mirror that makes you feel beautiful and confident. That way, when you look at it in the morning, you’ll feel amazing to start the day!

2.    Count Your Blessings

I know this might sound a little cheesy, but I think a lot of us – me included – forget about all the positive things we have in our lives. This can make us feel less confident because we think we don’t have anything to feel good about. Look around you. Realize everything you have that makes you happy and makes you feel good about yourself. There’s more there than you think! Everything that makes you who you are is unique and that alone makes it beautiful.

3.    Shut Down the Negative Thoughts

There are far too many of us who let our negative thoughts cloud the positive ones in our lives. I once read that the average person has 65,000 thoughts a day and about 85% of them are negative. No wonder too many of us aren’t thinking positively about ourselves! Now imagine if you shut down every negative thought you had and replaced it with something good about yourself. You would be living a much happier life and you’d learn just how much there is to love about yourself.

4.    Work On Bettering Yourself Daily

How many of you do something every day that improves who you are as a person? I think a lot of people go through their life and focus on work, school, and the stresses their facing and don’t have time to make themselves a better person. If you dedicate time every day to making yourself better, you’ll start feeling so much more confident about yourself. So go to the gym, volunteer at a shelter, or even read motivational books! The options of improving yourself are endless.

5.    Avoid Comparing Yourself to Others – (especially online or in magazines)

This is just human nature. We look at someone online who looks great and seems to have everything put together and our confidence plummets. The thing is, we can’t compare how great we are with how great we think someone else is! We don’t know anything about their lives and what it’s like behind the picture we see. Therefore, we can’t compare ourselves to them because, well, we aren’t them! Whenever you start feeling bad about yourself because of something you see online or in a magazine, shut it down and think about something you’re great at to boost yourself up again.

Lacking confidence is something many of us have to deal with every day. I know I struggle with it from time to time, but I also know how to build myself up when I don’t feel confident. Take it from someone who knows how you feel and try these ways to have more confidence!

Say Goodbye to All Your Bad Habits with This Technique

I hope all of you are doing fantastic today. The week is almost over but you still have 2 more days to push toward your goals and make them happen!

One thing I want to talk about today is how we all have bad habits. We do. Some of them are harmless while others can hold you back from achieving the things you really want to.

For example, sleeping in. It seems like it’s a perfectly fine thing to do when you don’t really have anything to do right away in the morning, but if you’re trying to get up early and head to the gym before work, sleeping in can ruin your energy every morning!

A lot of you have told me about certain habits of yours that you think are holding you back from hitting your goals and I just wanted to share something that helped me in the hopes that it will help you just as much and that’s the 21-day rule. 


What Is The 21-Day Rule?

I’m sure you guys may have seen me post about this before and that’s because it REALLY WORKS! It’s just the idea that it takes you 21 days to make or break a habit. If you do something consistently for 21 days you will have made a habit out of it.

That’s LESS THAN A MONTH! I think all of you are capable of doing this and so much more! Once you start doing something daily for 21 days, it will feel weird when you DON’T do it.


Making The 21-Day Rule A Bit Easier

This is honestly the hardest part of the whole thing and it’s really not even that bad. Think of a bad habit that you have and you want to break. Got it? Now, every single time you start doing this, you will stop yourself and find a NEW habit to pick up – one that is beneficial for you.

Instead of just trying to hold yourself back from doing the bad habit, starting the new one will actually keep your mind occupied AND it’s adding something valuable to your life. The technique of replacing an old habit with a new one at the same time makes this process a whole lot easier for you.

For example, every single time you reach for a bag of chips, grab a piece of fruit instead. Now, eat the piece of fruit and drink a whole glass of water. Doing this every single time you want a bag of chips for 21 days will make you get into the habit of eating fruit and drinking water for a snack instead of filling your body with something harmful and bad for you.

See how much better that can be for you?!


Just Give It 21 Days!

I know that sounds like a piece of cake, but it will be hard at first. All you have to remember is that it’s 21 days. Only 21 days and you can be FREE of that old, bad habit that is weighing you down and you can pick up a new habit that is really healthy and good for you!

I know that all of you are capable of achieving any goal you want to! Getting rid of your bad habits with this 21-Day rule is only going to help you get there faster. I believe in you and after 21 days, you’ll believe in yourself, too!

Getting Back on Track After a Weekend of “Cheat Meals” and Partying

Hi everyone! So, over the weekend I had a celebration and obviously may have had a little more cheat meals than I should have and partied a bit more than I usually do.

I think we all have those weekends or even weeks that gets us thrown off track and has us indulging in things we normally wouldn’t. While it’s really fun and you get to eat ALL the delicious food, it’s also really hard to get back on track after a few days of this.

That’s why today I’m going to help all of you with how to get back on track after a weekend of cheat meals and partying because, well, I need some help, too! This is how you can have a crazy weekend and still manage to start your Motivation Monday off right.


Stay Hydrated

Partying usually goes hand in hand with having a few drinks – at least it does for me every once in awhile– especially during celebrations. Which means you’re more than likely dehydrated at this point. One great way to start feeling better and to even get rid of cravings is to stay hydrated. Add a liter of water to the normal amount of water you usually drink in a day to get back on track after a weekend of fun.


Reevaluate Your Goals

Sometimes one weekend is enough to derail us from our goals the Monday after. We get so caught up in the drinking and eating junk food that we think it’s not a big deal to just have a few more cheat meals during the week.

One way for you guys to get back on track is to reevaluate your goals. Open that picture up again or go find that piece of paper that had them all written down. Coming face to face with those goals will push you to stick to your diet and exercise program.


Prepare Healthy Snacks And Meals

When you have a few cheat meals, chances are those meals were BIG – I know mine always are. That means your stomach has stretched out a little bit and you’ll start to feel hungrier more often than you did when you were in your prime routine.

In order to get back on track, you should prepare healthy snacks and meals that you can just grab quickly and eat. If you have to wait and think about what you want to eat, you’ll probably end up choosing something that resembles your cheat meal weekend. Always aim for fruit, nuts, or healthy forms of protein to keep you feeling full!


Never Skip A Monday

This is the GOLDEN RULE! If you really want to stay on track after a weekend where you partied a little more than usual, never skip that Monday. You may feel tired, weak, and kind of crappy from all the junk food, but you HAVE to get into that gym and eat the same foods you were before.

By going in on that Monday, you’re telling your body that it’s time to get back on track and you’re also showing yourself that you can get right back to it without skipping a day. Mondays are so important because they’re always the hardest. If you can push past it and go in on a Monday, you can do it on any day.


Get Right Back To Your Previous Routine

Just because you took a weekend off doesn’t mean that your routine is completely ruined. Your body will recognize being back in the routine and start to feel much better if you stick to it. Don’t wait a week before going back to things as you did before, start right away and it’ll wake your body up!


Detox Drink

After a weekend of fun, your body is probably filled with toxins that you don’t normally have. One way to kick extra cravings and feel all-around better is to drink a detox drink first thing Monday morning.

This will not only wake up your system, but it will help flush out all of that junk that you put into your body during your free for all. This recipe is a great one for detoxing your system so you’ll feel better and be reenergized to get right back on track. Plus, it’s delicious!

Watermelon – One cup cut up is enough for one glass. Watermelon actually has an amino acid that can help  your kidneys and liver flush out toxins that got built up over the weekend.

Cucumber – Half a cucumber is all you need. This is helpful for the same exact reason watermelon is and it helps keep you hydrated to reduce cravings.

Lemon – Lemons are powerful at detoxing your body and adding a little freshness to the flavor.

Lime – Lime goes really well with watermelon and mint and will tie this whole drink together by adding its own detoxifying agents, as well.

Mint Leaves – 4-5 large leaves will do for this recipe. Mint is not only refreshing, but it will also help kick those cravings you developed from letting yourself indulge over the weekend and even ease your stomach if you’re not feeling well.

Directions: Chop the watermelon, cucumbers, and mint into small pieces and add them to 8-12oz of water.  Squeeze half a lemon and half a lime into the mixture. Drink up and enjoy!

Overall, the most important thing you can do to get back on track after a weekend of cheat meals and partying is to get right back into your routine – same workouts, same meals, etc. Doing this will get your body back into the swing of things and it’ll be easier for you to maintain.

This happens to everyone – even the best of us – so it’s really important for us all to know how to get back on track. Tell me about a time you had to get back on track and what you did to maintain your routine after a weekend of cheat meals and partying!

Stop Worrying About What Other People Think of You

Don't waste energy or time caring about what other people think about you. This took me a long time to learn, so I want to remind you all why it's so important. 

If you waste energy being so concerned with what everyone else thinks, you'll never be good enough, fit enough, smart enough, and the list goes on.

Remember, what's beautiful to some is ugly to others. That's why it is so important to decide what YOU want and spend your energy getting there and feeling good about it. The only opinion that matters is your opinion of yourself. 

Spend your energy working on your goals to get where you want to be. When you feel good, you look good! You radiate positively and it's contagious. 

The more time you spend working on yourself (and the less time spent on worrying about the opinions of others) the quicker you'll get to where you want to be and the better you'll feel when you see your progress. 

I believe that everyone has the power to look and feel the way they want and it's in your control to make it happen. You can do it!

Watermelon isn't Just for Eating! 8 Ways to Use it in Your Beauty Routine

Happy National Watermelon Day babes! Today is a special day because we get to celebrate a delicious fruit that provides us with so much stuff it’s just amazing! Instead of talking about how delicious it is (which obviously it is), I’m going to be teaching you how you can actually use watermelon in your beauty routine!

Before you picture me with watermelon smeared all over my face, just keep reading! There are a bunch of different ways to use watermelon on your skin, hair, and it’s even beneficial when you eat it!


Helps it Grow Faster: This is probably what you’ve all been waiting to hear and I can’t believe it either, but watermelon can actually help your hair grow. Watermelon contains amino acids that promote circulation in your scalp. When your scalp gets more blood flow, more nutrients can make its way up there. The more nutrients is supplies to your hair follicle, the healthier your hair grows and the faster it can grow! This works by eating it, but you can also make a hair mask out of mashing some watermelon and letting it sit on your scalp for 15 minutes and it’ll work even better.


Anti-Acne: Let’s all give a moment of silence to acknowledge the fact that watermelon isn’t just a tasty and beautiful fruit, it also get rid of acne. With all the vitamins it contains, it fights your breakouts and helps give you an even skin tone. You can make a fun face mask out of this, some ground oatmeal, and a little honey. Smear it all over your face for 15 minutes then rinse it off!

Toner: Toners are beneficial because they balance your skin’s pH – which basically just means it stops excess oil from being released. This is awesome for applying makeup, reducing acne, and minimizes the oily shine that builds up during the day. All you have to do is dip a cotton ball in some juice, apply, and let it dry!

Moisturizer: Another reason watermelon rocks is because it’s a natural moisturizer. We can have so many issues with our skin just because it’s dry especially for me! The next time your skin is feeling tight, dip a cotton ball in watermelon and put it on your face until it’s dry.

Anti-Aging: I think we all would be happy if we stopped showing signs of aging at 20 years old. But the reality is that we grow older and so does our face. Luckily, watermelon can be applied to reduce those signs of again because it’s filled with Vitamin A, Vitamin C, and free-radicals that prevent wrinkles and fine lines.

Eating it

Anti-Inflammatory: If you have any pimples like myself, they might look bad simply because they’re very swollen. If you eat watermelon regularly you can help reduce the inflammation. It will also help with the swelling around your eyes if you tend to get puffy eyes here and there.

Improves Sleep: For those of you that believe in getting your beauty sleep – which you all should since sleeping helps your body heal and fight off acne and other skin ailments – then you’ll love that watermelon can help you get a better night’s sleep so you wake up refreshed and renewed!

Supports Immune System: Your immune system is what’s responsible for fighting off acne-causing bacteria. Since watermelon is full of vitamins and minerals that you need, you’re giving your immune system a boost and helping ward off all of those pesky pimples!

Here’s Why We Should All Participate in National Relaxation Day

Happy National Relaxation Day loves! AKA, one of the best days of the year! In honor of this amazing day, I wanted to write about how relaxation is SO beneficial for your health and that we should all be taking time to participate in this great holiday.

A lot of people work themselves way too hard and don’t take nearly enough time to just relax, breathe, and have time to themselves. These are all of the reasons why relaxing is something we all have to do in order to be healthy…and keep our sanity! :P


Relaxing = Time to Heal

If you’re someone that values a healthy lifestyle, then you probably get to the gym quite a bit. A lot of you tell me about how much you’re going to the gym but just not seeing much of a change. That could because you’re not taking enough time to relax!

Taking a day to relax is extremely important in your fitness journey because you have to give your body and muscles time to heal. If you never take some time off they’ll just be overworked and you’ll have trouble progressing in the gym. So kick off those gym shoes and kick back in a recliner today to celebrate National Relaxation Day!

Reduces Stress Hormones

Everyone has to deal with stress in their lives. Nobody is immune to the feeling or the hormones that get released when you’re stressed out. You might not think much of these stress hormones until I tell you that they cause you to either gain weight or hold onto weight even when you’re trying to lose it.

So if you seem to be plateauing and can’t shed those last few pounds, maybe what you need is to spend a day relaxing instead of spending your day doing cardio. Get rid of those stress hormones that are stressing you out even more!

Improves Your Mood

Have you ever tried to get motivated to do something when you were in a bad mood? I know that for me, it’s nearly impossible. If you never get time to relax you’ll never be able to let go of that pent up anxiety, stress, and exhaustion that bring your mood down.

If you take some time to relax every once in awhile – especially today – then you’ll improve your mood. When you’re in a good mood, it’s SO much easier to get motivated and get hyped up to work hard and push yourself to accomplish your goals.

There’s a reason today is a national holiday! Take a break from the hustle and bustle of your everyday lives and relax. Your body and mind will thank you for it!