This One’s For the Girls

Do you remember this song? It’s an old one but it’s one that every time I hear it come on the radio, I have to turn it up and sing along. It’s not a Monday, but we’re looping back with more music today because I know that I need it and maybe someone else does too.

 

 

This one’s for all you girls about thirteen

High school can be so rough, can be so mean

Hold onto, on to your innocence

Stand your ground when everyone’s giving in

 

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This one’s for the girls

 

This is for all you girls about twenty-five

In a little apartment, just trying to get by

Living on, on dreams and spaghetti-o’s

Wondering where you life is gonna go

 

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This one’s for the girls

Who’ve ever had a broken heart

Who’ve wished upon a shooting star

You’re beautiful the way you are

This one’s for the girls

Who love without holding back

Who dream with everything they have

All around the world

This one’s for the girls

 

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This is for all you girls about forty-two

Tossing pennies into the Fountain of Youth

Every laugh, laugh line on your face

Made you who you are today

 

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This one’s for the girls

Who’ve ever had a broken heart

Who’ve wished upon a shooting star

You’re beautiful the way you are

This one’s for the girls

Who love without holding back

Who dream with everything they have

All around the world

This one’s for the girls

 

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Yeah, we’re all the same inside (same inside)

 

This one’s for the girls

Who’ve ever had a broken heart

Who’ve wished upon a shooting star

You’re beautiful the way you are

This one’s for the girls

Who love without holding back

Who dream with everything they have

All around the world

This one’s for the girls

Yeah, this one’s for the girls

 

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This one is for ALL of you. Anyone who needs the reminder of how beautiful you are – on the inside AND out. Anyone who needs that extra bit of love and inspiration in her life today, this week, this month, or this year. This is for YOU.

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Dirt

I’m still living in the summer of country music. I switch it up from time to time but some days, I just can’t get enough. I know country is either loved or hated so for some of you, this just won’t be your thing but for others, you may enjoy this…so give it a shot.

 

This week I’ve been loving the new one by Florida Georgia Line called “Dirt”… (careful the video is a bit of a tear jerker)

 

 

My favorite lyric that really just sticks right out and touches me is “You know you came from it, And some day you’ll return to it.”

 

For me, it’s a simple reminder where we come from, that life is precious and simple and that we don’t need to take everything so seriously, just enjoy this life and all of the simple pleasures.

 

And maybe, once and awhile play in the dirt.

Proof from last year's PrettyMuddy run ;)

Proof from last year’s PrettyMuddy run ;)

 

What are you listening to this week?

Christmas in July @ CrossFit AMRAP

This is a CrossFit heavy week for me. My box is having our own in-house competition that’s called the Reindeer Games – Christmas in July. It wasn’t my plan to come everyday but apparently my inner athlete and inner competitor is coming out this week and there’s no backing down.

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To make it better (or worse?) after 3 days of competition, I was sitting tied for second in my age group for the scaled division. My running might be lacking a bit this week, but we’re getting some sprints in during a few of the workouts so I’m not going entirely cold turkey. Besides, every run counts, right? ;)

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So how have I kicked my butt this week? Let’s see….

Friday 7/11

 

friday wod

 

Saturday 7/12

REST

 

Sunday 7/13

11 mile run

 

Monday 7/14

Reindeer Games 1

Tuesday 7/15

reindeer games 2

Wednesday 7/16

reindeer games 3

Thursday 7/16

reindeer games 4

8 x 200m run (w/ 2 mins rest) – 7:49 mile (!!)

 

I’m nervous and excited to see how today’s WOD goes and where I stand when it’s all said and done. Regardless though, I’m SO proud of how I’ve done!

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How were your workouts this week?

*WOD photos were taken by a friend/fellow AMRAP athlete, Nicole! Thanks, girl!*

Creating Healthy Habits

They say it takes 21 days to create a habit. And whether or not that’s true, I’m a believer that it only takes 1 day to break a habit! It’s taken me a long time to get into my healthy routine, to get used to waking up early to get in my workout first thing, to choose healthy foods whether eating out or at the grocery store, etc…you get the gist. But that doesn’t mean I don’t have room to improve, to grow and to better myself…to create more healthy habits, if you will.

 

One of the things I’ve been trying to work on is taking care of my mental health – whether that be through yoga, meditation or writing. I’ve failed greatly at the meditation side of things but I’m working on the meditation and writing…or rather meditation through writing.

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For the last couple months, I have been waking up a few minutes early to get in some morning journaling. Some days time only allows for 5 minutes and other days, I have more time to devote to it and more to write about and get off my chest. It’s a simple thing that I’ve come to really enjoy each morning. Some days I grab my journal and start writing before I even step foot out of bed and some days I get ready for my workout, make the bed, and then start writing. Each day might vary slightly, but the important thing is that each day it’s happening. Each day I’m taking that quiet time for myself, to reflect and to look ahead to my day.

 

Another healthy habit I’ve been working on, is another simple one that only takes a couple minutes. Right before bed I complete 25 sit-ups and one 60 second plank. I’ve always been self-conscious of my middle section and yet I often neglect additional core work. By ending my day with just a couple minutes, I’m making this a habit and giving my mid-section the love that it so desperately deserves. As it feels right, I’ll adjust the number of sit-ups or length of my plank, but right now this has been just the right burn before bed.

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Whether it takes you 21 days, 50 days or 100 days to create a new habit, the important thing is that we are working to better ourselves with these simple healthy routines.

 

What healthy habits are you working on?

Joining up for TOL!

Cocoa-Berry Smoothie

Should we start with the fun stuff? I’m sure a few of you are dying to find out if you won the Skoop A-Game giveaway from last week…

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Congrats Katrina! 

 

For those who didn’t win, don’t fret! The amazing crew at Skoop sent me some of their new B-Strong protein powder to try out and there just might be a giveaway for that in a couple weeks… If you can’t wait, you can always buy Skoop here! (*affiliate link…thank you for your support!) ;)

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Anyway, if you haven’t noticed I’m a big smoothie lover and after making this smoothie last week, I loved it so much I had to make it again the next day. So good!

smoothie photoIngredients:

  • 1 cup coconut milk
  • 1 scoop greens
  • 1 scoop vanilla protein powder
  • ½-1 tsp cocoa
  • ½ tsp honey
  • ½ frozen banana
  • ½ cup frozen blueberries
  • ½ avocado
  • splash water

 

Blend all ingredients in a blender until smoothie. Pour into a glass with a straw and enjoy in the warm summer sun!

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What’s your favorite smoothie combo lately?

Joining WIAW.

Every Run Counts

I’ve been running for a few years now and I swear I’m constantly learning something new. Sometimes it’s about myself, sometimes it’s about running, sometimes it’s what to do, sometimes it’s what NOT to do but regardless, it’s always got me thinking and learning.

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One of the lessons I’ve learned is that every mile counts.

 

I used to think if I didn’t go out and run 2+ miles, then it didn’t count. If I ran as part of another workout, it didn’t count. If I didn’t run my full training distance for the day, it didn’t count.

 

I’m sure for anyone else reading that, you think I’m crazy. But it’s a battle that I’ve been facing for a few years now and one that I’ve finally come around to accept: every mile, every partial mile, every run counts.

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It’s an important lesson – for me, for you, for the new runner, for the seasoned runner, for everyone. Every run counts.

The Lonely Wild

I haven’t been sharing a ton of the campaigns that I’ve been working on with my job. Mostly just because while music is a huge part of my life and obviously also my career, this is also a personal blog, personal space and I want to make sure I’m finding that balance and not bringing too much of my job into this space. I don’t know if any of my coworkers, my boss or clients have stumbled across this space and give it a good read from time to time (hello, if so!) and while I have no intent of sharing anything negative, I guess I just always feel like there’s a line and I want to make sure I don’t cross it.

 

With that said, I HAD to share this band with you. Not just because they’re good and worth knowing, but because they had this marvelously hilarious campaign video that is so worth every second to watch it fro start to finish.  No joke.

 

 

Hilarious, yes? Honestly, one of the best campaign intro videos I’ve seen!

 

Anyway, the band (The Lonely Wild) is more than their video, they’re incredible musicians. And you all know that I know good music, right?

 

 

 

With the new album in the works, I quite honestly can’t wait to get my ears on the new tunes!

 

What are you listening to this week?

Tell me all about your fabulous weekend!

Hoping for a Running Comeback

The irony of last week’s post about my success in balancing CrossFit and running was that come Sunday, I had nothing left to give my run. This was probably part due to my attempt at a workout Saturday when despite my body feeling pretty good, it really probably needed rest after “Murph” on Friday. I had hopes of an 11 mile run but I told myself 6-8 would still be acceptable, but I just didn’t have it in me. Mentally I was struggling and while I really needed the therapy aspect of the run, I didn’t get it. I set out for a short run Tuesday morning, within steps I knew that wasn’t happening. I got two miles in Wednesday morning and while not easy, I pushed through. And despite waking up Thursday morning not sure I was going to be able to run, I drove myself to the gym and pushed out 6 miles on the track. Woohoo!

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We do what we can and we have to listen to our bodies…whether that means an extra rest day, stretching, or stopping a workout early because we mentally or physically are at the point of exhaustion. I know with marathon training, I run the risk of over-training and I want to make sure I’m giving my body and mind what it needs to avoid hitting that point.

Friday 7/4
4 mile run
Murph: 1 mile / 100 pull-ups, 200 push-ups, 300 air squats / 1 mile : 45:45

Saturday 7/5
2 round WOD: 50 cal row/40 sit-ups/30 supermans
50×5: 50 side bends right (&left)/50 side ups (right & left)/50 vtwists

Sunday 7/6
5.25 mile run

Monday 7/7
Strength: Every :30 for 6:00
1 power clean + push jerk #50
WOD, AMrAP in 10:00: 10, 9, 8….1,2,3…
Hang Power Clean (45#)
Burpee Box Jumps (20”)
reps: 81 (I think, I lost count…)

Tuesday 7/8
Strength: front squat 3-3-3+ : 85# (3) 
WOD for time: 11:24 (34# & green+red band)
Run 200m
2 rounds of:
5 overhead squats
10 pull-ups
Run 300m
2 rounds of:
5 overhead squats
10 pull-ups
Run 400m
2 rounds of:
5 overhead squats
10 pull-ups

Wednesday 7/9
Strength: push press – 3-3-3-3 *3RM (60#)
WOD for time: 100m sled push / 25 ring dips (w/ green band) / 50 sit-ups / 100 single unders / 50 sit ups / 25 ring dips / 100 m sled push – 11:37
2.1 mile run

Thursday 7/10
6 mile run

The training plan calls for 12 miles on Sunday but i’m going to listen to my body and if needed, will adjust. After all, it’s all about balance, remember?

 

How was your training this week?

How do you avoid over-training when training for a big event?

Motivating My Inner Dreamer

There’s no doubt that I’m a dreamer. I’m a creative entrepreneur who is always thinking of what my next adventure could be. Sometimes this can prove to be challenging, not only to figure out how to make something so crazy come together, but to also get those around me to be supportive and understand my vision in the same light.

 

Right now I will admit that I’m dreaming. There’s a level of uneasiness that I’ve been fighting for awhile and that itch to do something outside my comfort zone and to really challenge myself is getting stronger. As I dream and brainstorm and plan and try to figure out what is actually within my grasp, I figured I would share a few quotes that speak to my guiding light as of late.

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What are a few of your favorite quotes right now?

Joining Amanda and Thinking Out Loud!

Super Skoop (+ Giveaway)!

A couple weeks ago when I shared all the fantastic mail I’ve been getting lately, one of those items was a full bag of Skoop and at the time I promised I would be providing you with a full review soon. Well friends, that day has come!

photoAs I mentioned, one of my suite mates at Blend works for Skoop and she sent me home with a 5 day Skoop Challenge. The challenge was one packet of the A-Game Skoop which you take each morning. You could have it mixed with water, juice, almond or coconut milk, blended into a smoothie or mixed with protein powder.

 

Since I’ve been going to CrossFit first thing in the morning, I come home and mix together some coconut milk, protein powder and a packet of Skoop and sip on it as I get ready for my day. Quite honestly, this quickly became my favorite way to start my morning. A little while later I’d have a banana and make a cup of coffee, but sometimes I found that my energy was up and that coffee wasn’t actually necessary until mid-afternoon.

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I’m sure you’re wondering, what is A-Game?

From Skoop: “Skoop A-Game is the simplest way to put the complete benefits of super foods to work for you. Our proprietary blend contains 41 obsessively researched ingredients that have been formulated to maximize nutrient synergies. The result is a surprisingly tasty, nutrient dense superfood powder – rich with antioxidants, probiotics and adaptogenic herbs that makes it easy to get your super on.”

 

Not to mention it’s a great way to get 10 servings of veggies! And let’s get real, who is actually successful at getting in 10 servings of veggies a day, let alone before 10am?! ;)

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What gets me the most is how GOOD it tastes! And I’m not just saying that! I have come to really enjoy my morning protein & Skoop shake after CrossFit, whether I choose the Sweetgreens or Chocofresh, it’s always super tasty!

 

Because I’ve been loving it so much, I signed myself up as a distributor! Care to buy some Skoop? ;)

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Since I’ve been so excited to share the love, the kind folks at Skoop even offered to giveaway a 30 serving bag of A-game to one of your lovely people!

 

a Rafflecopter giveaway

 

How would you try the A-game?

Joining WIAW!