Motivation Monday: simple changes for a healthier life

August 24, 2015August 23, 2015 ~ cassandra ~ Leave a comment

When most people decide it’s time to make a change to their lifestyle, they feel extremely intimidated/overwhelmed by all of the “must-do” things that are suggested over and over by health gurus/media/women’s magazines, etc. etc. [juicing, #cleaneating, hitting the gym hard everyday, and on and on foreverrrr]. So overwhelmed they just stop.

It’s too bad!! Even little changes can make a big impact, and especially for those who currently aren’t doing much in the health/fitness aspect of life.

SO…if you are trying to get a little more fit, or just want to be even more bad ass then you already are, or just start from scratch, here are a few ideas.
Don’t forget!! If you are trying to adopt a new habit – only do one thing at a time!!

one 8oz glass of water before your morning cup of coffee (or diet coke)
a 15 minute walk after dinner
try 1 new class at the gym
5 minutes of meditation (even in your car!!)
youtube yoga sesh
walk while you watch your kids play sports
always drink water with dinner
try meal prepping 1 item this week
get up from your desk and walk 2x per day
invite your co-worker (or child/friend/whoever) for an after lunch walk
or take a walk with your thoughts
try a new-to-you walking or hiking path
pack your lunch 1 extra time this week
give meal planning a try (or just plan dinners or lunches or snacks)
swap 1 soda for 1 extra cup of water today
put in your headphones and go for a walk, jog, run, bike ride! (i LOVE listening to podcasts while walking)
take your dog for a walk instead of making your kids do it
if you already walk, take a jog!
do a 10 minute HIIT/circuit workout

Again…just pick ONE and stick with it for a week or 2. Think about how you felt after, if it’s something you like, brought you happiness, or made you feel better in any way, keep it up! Remember that exercise is for so much more than just losing weight. These days sitting is considered the new smoking so just moving a little more during the day can prevent muscle loss, chronic diseases, and of course- help with weight. Exercise is also great for improving mood, focus, and depression/anxiety. I 110% believe this with my whole heart….give it a try 😉

What small changes have you seen make a great impact in your life?? Tell me about it here, or tweet at me @afitgirlsguide.

Motivation Monday: 5 minutes to more motivation

July 27, 2015July 27, 2015 ~ cassandra ~ Leave a comment

I think everyone faces a lack of motivation at some point. It’s normal for this feeling to ebb and flow, but what about when you just need to get your act together? Sometimes you have to be a big girl, but let’s face it…..sometimes you want to just snooze a little longer (or just waste a little more time instead of actually getting to work)!
I had a recent epiphany though, that no matter how many times I press snooze (or how good it might feel in the moment), it does NOT lead to feeling more rested. If anything I end up feeling rushed AND tired, instead of just a bit sleepy. Now when I’m feeling lazy in the morning, I make myself get up and make my bed. It leaves me feeling productive, and then I can start my morning.

Whether it’s work, fitness, or just life that needs to get done…here are some tips for YOU.

Go outside. Take a 5 minute walk and listen to your favorite song, or even better- this podcast.
Keep a private Pinterest board called motivation, with the things that speak to you personally. When the going gets tough, open up your board and remind yourself WHY you are going to push through.
Meditate. Take 5. Close your eyes and imagine yourself being successful, working hard, and kicking butt. Set a timer on your phone, and when the alarm rings, it’s time to get moving.
Ask yourself WHY. Are you just sleepy? Feeling lazy? Not excited about your goals anymore? Asking yourself why can get to the root of the problem! If it’s just about of laziness, give yourself 5 more minutes to do whatever you want…pinterest, online shopping…but SET A TIMER!! And then get to work!
Stand up and stretch! There is something about getting the blood moving that wakes up the mind, and allows you to keep powering through. Look up some videos for stretching on youtube. There are a ton, no matter your level of privacy or surroundings!
Drink a large glass of water. Seems weird right? But dehydration can do some funky things to the mind and body, so drink up! Doing something good for yourself will give you a little step in the right direction.

Do you have any tips for getting sh*t done?? If you want some more productivity tips, check out this post.

Motivation Monday: Power in the ritual

July 20, 2015July 20, 2015 ~ cassandra ~ Leave a comment

As I was preparing for the week ahead, I realized that there is really something to be said for a good ritual. I am definitely a creature of habit, but I think if you are trying to change any habits, then routine is necessary!! For example, I LOVE giving my apartment a good scrub down before the week starts. It helps me start fresh, and there is nothing better than going to sleep in a fresh bed! On Saturday I went to town scrubbing floors, bathrooms, washing the sheets and towels, and even my makeup brushes. It made my Sunday so much easier (and much more enjoyable), since I could just relax before starting a new week.

A few other rituals that can start your week on the right foot….

a little meal prepping
a long bath/shower
decompressing with a good book
meditation
a sweaty workout
a fresh mani/pedi
deep cleaning your home!
tidying your work space
hanging up your clothes (SO guilty of letting this get out of hand during the week…)
meal planning

If I had all the time in the world I’d do them all, but hey….just choosing one or two will help you start the week on a productive note!!

Enjoy your week!

4 tips for adopting a more focused life #essentialism

July 14, 2015 ~ cassandra ~ Leave a comment

What is essentialism?? According to Greg Mckeown, author of Essentialism:The Disciplined Pursuit of Less, it involves pursuing the things that are truly important to you and eliminating the rest. When I first heard of this concept I thought it was fascinating, but didn’t know if it was do-able. At this point, considering the evolution of technology, the amount of distractions in life are endless. I wondered if it was possible to tune this out. What I found out was that you aren’t necessarily “tuning out”, but really just “honing in” on the things that you actually find meaningful and important.

via

I’ve found that this is just like adopting any other healthy habit. Instead of focusing on what you are NOT going to do…ex:”not eating fast food”, focus on what you ARE going to do ex: “cooking at home”…Put the emphasis on what you are in control of, versus what you are avoiding.

Upon looking at my own habits, I realized I had a few goals that were going unmet, and meanwhile I was wasting time every single day doing things that I really didn’t care about (looking at gossip websites/magazines/social media/ blah blah blah). I am still at the beginning stages of adopting this philosophy, but was able to recently listen to a talk at a work conference on a similar subject, and had a few lightbulb moments.

As a real “people-pleaser”, it sounds heavenly to be able to focus on what really matters, while letting go of the rest… aka JUST SAY NO. I’ve been trying to use the word “no” more this year, and it’s surprisingly satisfying.

Between my own experience, and from the extra materials I’ve been listening to, here are 4 tips for adopting essentialism:

Know what you want. This is ABSOLUTELY the most important. It’s impossible to decide what doesn’t matter, if you don’t know what does matter. This may take a little soul searching, but think about what you want in life. How you want your life to feel. Consider your work life, home life, relationships, and even your personality type. Keep in mind, what looks good/fun/exciting on the outside, doesn’t always feel that way from the inside. If you are lost, I highly recommend listening to this podcast.
Create a mission statement. After deciding what absolutely matters most (again this can include any/all aspect(s) of life… home life, family life, personal, spiritual, etc), create an overarching mission statement that will help guide your decisions.
Accept the fact that saying no to what doesn’t matter = saying YES to what does matter. It gives you more time and resources to focus on your mission!
Post your mission statement. In the conference I attended, we were encouraged to post the mission statement in a frame on a nightstand or on a bathroom counter, or even your desk. This ensures you are looking at it multiple times a day, and you can reflect on how your choices are measuring up.

Since I’ve had the topic of essentialism on my mind, I’ve been able to ask myself regularly “is this activity that I am doing right this second something that is leading me to my goals?”. Keep in mind this doesn’t mean going-going-going non-stop. Part of my mission statement includes nurturing my relationships, specifically with my husband. So if we are sitting on the couch together watching TV after a long day…well that’s time well spent! I’m mindful of the other activities we do together, but I don’t feel pressure to be chasing the grind 24/7.

One thing Greg said, that I thought was interesting is that people (esp in the beginning of a career/new job) want to be the “yes” person. While this may help you get ahead at the beginning, it’s no way to spend a career. You end up unable to focus on what you are good at or where your talents really lie. He mentioned that people actually end up getting farther ahead when doing what they are good at! Imagine that. #nobrainer

As I continue to adopt the practice of essentialism, I will continue to update with any changes I notice!

BTW here’s a great article from NPR, and there’s an interview with my girl-crush Chalene, on episode 3 of her podcast.

Summer Bucket List

June 27, 2015June 27, 2015 ~ cassandra ~ Leave a comment

I feel like I’ve been in summer mode since the beginning of June when the rain finally stopped here in Utah, but technically it’s only been summer for a few days…which means we still have months of warm summer nights. Summer is my spirit season. I LIVE for that warm sun on my body. I think it’s the California girl in me. I’ve already had some summer fun with my recent trip to CA, but I want to make the most out of the next couple of months! (esp since I’m back to school come August…)

So here’s my summer bucket list:

farmers market saturdays + fresh summer produce
cool morning//evening summer run (when the temp is 100% perfection)
outdoor concert. I’m thinking I’ll need to make it to this beautiful venue, but if all else fails–there are concerts down the street from me on some weekends!
POOL TIME [w/SPF obviously]
bonfire+s’mores (bonus points if it’s at the beach)
Make this skinny lemonade!

What’s on your summer bucket list??

Motivation Monday: a brand new month

June 2, 2015 ~ cassandra ~ Leave a comment

Happy Monday! I LOVE when the 1st of the month is on a Monday. It feels like such a fresh start to the month. This month I’m looking forward to visiting Santa Barbara with my family and naturally I’ll be laying on the beach. Can’t wait.

With the crazy summer months upon us, I thought I’d share a little reminder that your workouts don’t have to take place in the gym! Go for a hike or a walk on the beach, do yoga in your backyard, swim laps at your hotel, go paddle boarding in the ocean. Fitness should add to your life, not be the focus of your life. It’s also important to remember that you feel better when you are working out (versus skipping your workouts entirely). Sometimes I need this reminder.

Have a great month!

Change the plan, not the goal…#bestself

May 12, 2015 ~ cassandra ~ Leave a comment

Lately I’ve had change on my mind, including evaluating plans & goals. I listened to a podcast by Chalene (#obsessed with her), and it really got me thinking….life is filled with SO many changes. We have family changes, and work and school and health changes. Change is inevitable. So instead of tossing your fitness goals to the wayside when life gets crazy, what do you do?? Change the PLAN….

Take a look at your end game. If you just had a baby or started working crazy hours (umm same thing right?), you won’t have as much time to dedicate to health/fitness/whatever your goal is. BUT, you can work with what you have. EASY meals (I’m talking toast and boiled eggs), going for a quick walk….think about what CAN be done, and start from there.

I always encourage being your best self, but the truth is, sometimes that version of yourself changes!! My best self now at 25 will look so much different than in the future when im 35 or 55…that’s just reality! There are so many different phases of life. Sometimes we have more time than others, but no matter what, there’s a way to work toward your goals. Your health is SO important, and you owe it to yourself to do what you can, and not beat yourself up over the rest.

Likewise, if you’ve been doing the SAME thing foreverrr and aren’t seeing results, it’s time to make a change and reevaluate.

Here’s a little step-by-step action for when you decide your plan needs to change:

Think about what caused the change…is it a change in your current life? you just aren’t pumped up about your goals anymore? You aren’t seeing results?
Now decide what IS important…focus on that.
Think about what you realistically have time for in your CURRENT life. (not your dream life, where everything goes perfectly and your bounce out of bed at 5am…we are talking REAL life.) Now is when you get real about the expectations you have for yourself. If it’s a tough time in life, go easy. If you are ready to go hard…hold yourself accountable. The most important thing is that your actions align with your goals.

ex: (this is fake) I just started working cray cray hours and I can’t devote 6 hours/wk to the gym anymore. My health is still important, but I need something quicker for now. I CAN make time for 30 minute workouts at home 4x per week + maybe a walk or jog on the weekend. Now…decide on your at home workout routine. There are DVDs, circuits, etc. Pick one, schedule it and DO IT.

****again the most important thing is that your GOALS align with your ACTIONS…you will never see a massive amount of weight loss or strength gain if you are casually going about your plan…

Don’t let change cause you to fall off the wagon for weeks/months/years. It happens, but it makes it SO much more difficult on yourself.

Motivation Monday: My happy place

March 30, 2015March 30, 2015 ~ cassandra ~ 1 Comment

Happy Monday! I took an extend break from the blog (not really on purpose) over spring break/last week. Spring break was SO nice, but for some reason when I got back I felt super tired/lazy. WHAT?! Aren’t trips supposed to leave you feeling refreshed and awesome?! Anyway…I blame school, allergies, and….laziness I suppose. Now for a little spring break re-cap….

I went to so-cal to meet up with some old friends and see my family. It was delightful….and this was my view flying in. Heaven.

more heaven…

more heaven… 😉

oh and the most delightful acai bowl by the beach. heaven…and a little more heaven…

Since I sadly can’t be on vacay//in california 24/7, I started thinking about the little things that make a big difference for me…aka things that bring me to my happy place.

fresh flowers
pink pedicure
clean sheets
snuggles with my hubby and pup
candles burning
good workout tunes
fresh air//sunshine
clean&organized home/desk/purse
an intense workout
fresh gel mani
retail therapy
walking my dog on a sunny day

I realized that often we focus on the big trips/events/vacations to bring us to our happy place, but in reality, our quality of life could be better if we focused on a few small things more often. Here’s to finding your happy this week!

Friday Faves: Spring workout wear

March 13, 2015 ~ cassandra ~ 1 Comment

Happy Friday! Longer days//more sun light has made me SO happy this week . I have spring on my mind, so I thought I’d share a few cute fitness picks…but first- a couple articles I LOVED this week.

A-Ha Moments: 12 Fit Pros Share Their Nutrition Strategies For Long Term Success via girls gone strong
14 reasons women should never lift weights (lol)– a funny buzzfeed article
What’s your best body fat– an honest look at the hazards of being too lean or too heavy

And now for some cute and springy clothing…. [I would like one of each pleeease]

1/2/3/4/5/6/7

p.s. Gap is having Friends and Family right now…aka insane deals on basic sports bras, crops, and tanks.

Have a great weekend!

It’s the little things….

March 11, 2015March 11, 2015 ~ cassandra ~ Leave a comment

Mental health is an important part of overall health…I think we all know that health encompasses SO many aspects of your life, but a lot of time the focus can be on physical health (BMI, blood pressure, what we see in the mirror….) and I am totally guilty of focusing more on the physical part too. But we need to remember to focus on whole health! That includes your mental, social, emotional, and spiritual wellbeing. Research has shown that gratitude can do wonders on mental health, and has even shown it may affect physical health. Taking note of a few things you a re grateful for daily is an easy way to help you re-focus and give you a mental little boost at the same time.