How to Buy High-End Brands on a Budget

Many of us love wearing high-end/designer clothing and accessories but do not want to pay the high price for this luxury. Well, I feel exactly the same way and because of my love of shopping, I have been able to find solutions to this predicament of wanting high-end pieces for a fraction of the retail price.

Now, there are no special websites or clubs to join, just a couple simple tips that will help you understand how to get the best deals possible. :)

Here are 3 tips to help you buy high-end brands on a budget.

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1. Get On The Email List
Signing up for a brand's email list or newsletter is an amazing way to save on high-end brands. These email lists will keep you in-the-know about upcoming sales and events and also many times give you exclusive coupons to use online or in-store. This is the main way I find out about sales and special deals from my favorite brands.

Now, the trick to this tip is to just sign up for emails from the brands you really love. Otherwise you will find your inbox overflowing with emails that you don't really care about. But signing up for those few brands that you really love is absolutely worth the effort and the little extra clutter in your inbox. On average, I save between 30% - 60% just by being informed about a sale from these emails.

2. Be Patient
Being patient is one of the simplest ways to help you save on expensive brands. Now being patient is not going to fulfill your desire for instant gratification, but it will help you be able to purchase pieces that are perhaps out of your price range at retail price. Because at some point there is going to be a sale going on in the store, or that piece you love is going to go on clearance, and you will find yourself buying that too expensive piece for 70% - 80% off.

This may sound too easy to be true, but all brands have sales, even Stella McCartney. If you don't believe me, check out her sale page here. I'm just bringing this up to demonstrate that even the most expensive and high-end brands sell merchandise below their retail value, and these sales go on all the time! Some sales may be better than others, but there is always going to be a way for you to buy pieces for below retail value.

3. Shop Online
Shopping online is my favorite way to save big on high-end brands. Shopping online is not only convenient but retailers many times release coupons that are online only, and most of the time these coupons and deals are amazing!

Shopping online has quite a few perks, you can filter the pieces by size, color, type, and price, and many times you can find coupons or specials offering free shipping so there is no risk if the item does not fit.

Since you can not try on items you buy online, it is important to know your size at each specific brand you like. If you already have that brand in your closet you can just look at the size tag of the piece you have and order new clothes in that same size. If you are ordering from a brand you have never tried before and don't know your size, read the reviews on the piece you are interested in buying. I think reading reviews is the most helpful way to figure out if a piece will fit you or not as the reviews are very honest and can give you a good idea of fit, fabric, and comfort.

There are many other tips and tricks to buying high-end brands on a budget but these 3 are some of my favorites. :) I hope these tips help you get to buy those brands and designs you've been wanting without breaking your bank!

Happy Shopping!

~Hannah

How To Keep Your Exercise Routine Going Strong!

We all know that exercise is good for our health, happiness, and overall wellbeing, but sometimes it can be difficult to keep up our fitness routines, especially during all of those summer vacations. ;)

I have definitely been slacking off in my exercise routine for the past couple of weeks and am just getting back to working out every day and it feels amazing! Keeping an exercise routine going is one of the hardest parts of working out, but once you have found what works for you and your schedule it does become easier.

Here are 3 things I do to help me keep my exercise routine going strong!

                                                                                                                           blog.myfitnesspal.com

1. Do An Exercise Routine You Enjoy
Doing an exercise routine that you enjoy will go a long way in helping you continue to workout. This routine could be a video, on Youtube, outside, or even group exercise class at the gym. Whatever it is, don't limit yourself to one type of workout, especially if you do not like it! Take the time to find an exercise routine that you enjoy doing and stick with it.

Now if you are someone who gets bored easily with workouts (like me lol), then find a couple different routines you like and rotate between the workouts. Another way to keep your workouts fresh but enjoyable is to find a fitness instructor you like and then doing a couple of their workouts. In most cases, if you enjoy being with an instructor, whether that is in-person or on a video, you will most likely enjoy more than just one of their workout routines.

Morale of the story? Enjoy your workout! You deserve to love every part of your day, including your exercise. :)

2. Keep Your Workout Short
I know this sounds too good to be true, but keeping your workout short can actually help you make exercising a priority. Keeping your workout to 20 - 30 minutes a day makes it easier to fit into your busy schedule without sacrificing other things like quality time with your family, or having a home-cooked dinner.

The trick to these shorter workouts is to give it all you've got for those 20 - 30 minutes. Pushing your hardest in a short workout can lead to amazing results because you are not wasting any time and you are taking minimal breaks.

Two of my favorite short workouts to do are Jillian Michaels 30 Day Shred and Total Body Weight Loss Workout from BeFiT. These workouts are challenging but short and workout your whole body! They also show modifications for most of the exercises so you can workout at your own level.

3. Workout at Different Times of The Day
Allowing yourself to workout at different times of the day instead of sticking to one time of day, such as the morning or evening, can help you fit in your workout no matter what is going on in your schedule. By being flexible with yourself, you are giving yourself permission to workout in the afternoon if for some reason you were not able to make your morning workout.

Though having a daily routine is a fantastic way to help us stick to our workout, sometimes this routine can work against us because it creates the expectation that we can only workout at a certain time of day, and if we miss that opportunity we can't workout at all. It is much easier for us to stick to our workout goals if we know that we can "make-up" a workout later on during the day.

I know there are some of us who have such tight schedules that we think if we don't stick to working out in the morning or evening, then we won't be able to workout at all. But, everyone has 15 minutes right? So if you are a crazy busy person and miss your morning workout, try to find just 15 minutes during another part of your day and do something, even if it is a 15 minute walk. Because it is very easy to mentally push aside our workout if we have already skipped its scheduled time for the day.

So don't fall into the trap of skipping your workout just because you couldn't do it at your preferred time of day! Any exercise is better than none and every time you push yourself to workout you are building a habit of good health.

I hope these 3 tips help you keep your exercise routine going strong this summer and motivate you to love your workout!

To health and happiness!
~Hannah

3 Tips to Help You Enjoy Your Vacation

Sometimes when I go on vacation it takes me a little bit of time to get into vacation mode. I might be thinking of work that needs to be finished, making sure I didn't forget anything, and if the weather is going to be perfect instead of soaking in the moment of vacation from the very beginning.

I know that I am not the only one who has an overactive mind ;) so here are 3 simple things I do to help me enjoy my vacation from the very beginning.

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1. Be In The Moment
Being in the moment is such a powerful way to bring your mind into a state of relaxation. We are not thinking about the past and what happened before, or the future and what will happen tomorrow, instead we are thinking about what is happening right now.

This is a great tool to remember when you are on vacation if you start feeling stressed about what needs to be done when you get back or even what the plan is for the next day. Bring yourself back into the present moment and think about the enjoyment you are having right now. It will honestly make you feel amazing!

Sometimes being in the moment can be hard, especially if you are trying to watch your kids while protecting your lunch from hungry seagulls while still trying to get an even tan. ;) Thankfully there are simple and easy ways to help us refocus our minds on the present.

One of my favorite ways to pull myself back into the moment is to just watch. This means I might look at the trees and the water and the sky and let its beauty impress itself upon me. I try not to think about too many things, but just allow myself to be in the space I'm in, recognizing my surroundings, appreciating the gentle breeze and the sounds that are happening. There is a new level of relaxation I feel when I just watch.

2. Enjoy the Process
Enjoying the process of a vacation is key to having a happy and peaceful trip. Many times we tend to wait until we reach our destination or our wish is fulfilled before we really begin to enjoy a situation. I have found that finding ways to enjoy the whole process of a situation or expectation makes my vacation so much more fun and actually increases my ability to be in vacation mode.

My goal is to enjoy the process of everything I do on vacation! For me, enjoying the process means choosing to enjoy the long ride to the beach instead of wishing the car could hurry up and just get there, it is enjoying the wait time for my dinner instead of becoming grumpy because I'm starving!

Sometimes enjoying the process is not the first thing that comes to mind when the car breaks down, or the show you want to see sells out, but finding ways to make these situations more fun will leave you with a happy memory and a good story rather than disappointment and frustration.

I like to leave my phone in the car or in my hotel room when I am on vacation to help me enjoy the process. This helps me to really focus on the situation I'm in and enjoy it for everything it is and takes away the distraction of social media and work. It also helps me interact with the people around me and ask questions to people on the street instead of using my phone to google the answer. For me, these interactions are part of the adventure and the experience I am going to remember from my trip, and I don't want to miss out on an experience for the sake of reaching my destination quicker. All the interactions, the situations, the food, everything becomes something we can choose to enjoy and make a good memory from during our vacation.

3. Be Willing To Experience
Being willing to experience new things will tell you new things about yourself, teach you more about the world around you, and enriches your own life experience. It can be hard sometimes to want to try new things while you are on vacation because you know what you like, and having and doing what you like makes you happy. But, stepping out of your comfort zone every now and then really does create amazing experiences.

For example, the first time I went to Hawaii I was quite afraid of the ocean and going snorkeling and kayaking (don't laugh). Because I had lived in Northern California for the past four years I hadn't been to a swimmable ocean for a while so I wasn't super comfortable in all the waves and I was very worried about sharks.

But during that first Hawaii trip I tried snorkeling and kayaking and I swam in the ocean and by the end of the trip I began to really enjoy being in the ocean. I was still afraid of trying all of these things the first time I tried, but after doing it a couple of times and having people around me who helped me learn, I began to really enjoy everything. And now, a couple of years later, there is nothing I love more than being able to swim in the ocean, kayak in the ocean, and do everything in the ocean I can (as long as it's not freezing lol).

That is just one example of trying something new but there are so many more that have happened! I don't think I have ever regretted trying a new experience while I'm on vacation. So don't be afraid to try something out of your comfort zone, or even something that might seem a little challenging. The experience of trying itself is something that many times you don't get to have everyday, and it brings out new parts of yourself that are so worth discovering. :)

I hope these 3 tips for enjoying your vacation help you relax, rejuvenate, and discover more about yourself during your next trip!

Happy Summer!

~Hannah

How To Pack Light with Style

Every time I go on a trip or vacation I always dread packing my suitcase. It's not that I don't have a lot of choices in my closet, I have the opposite problem actually. Packing one suitcase of clothing for me means that I have to put my fashion choices in a pre-planned environment, and to be honest that is not so fun for me.

And as I cannot bring my entire closet with me, because that would be just a little ridiculous, ;) I have found ways to make my fashion choices in my suitcase fun, stylish, and something that I get to look forward to.

Here are 3 tips I use for packing light with style.

1. Pack Your Favorites
This may seem like an obvious tip but there are many of us who save our favorite clothes for special occasions only. There is nothing wrong with this, but over the years of being a "favorites saver" I have found that I enjoy my closet much more if I wear my favorite clothes more often than just for those very special events.

When you pack your favorite clothes it helps you look forward to what you have packed and makes you feel confident and amazing during your trip. This tip can even apply to trips that are less glamorous, such as camping, where you can still pick your favorite hiking pants, boots, and your favorite outdoor jacket. You will be amazed at how wearing what you love can really brighten your day no matter where you are.

Your favorite clothes usually are the ones that fit you the best, and we know we feel good in clothes that fit us well. :)

Some of my favorites that I like to pack include a fun maxi dress, cute heels and flats, and my favorite and best fitting shorts.

2. Use A Small Suitcase
For the longest time I always wished I had a larger suitcase to pack all of my clothing options in for trips. But I have learned over the years that using a small suitcase is actually better than using something large because it makes you have to pre-plan your outfits.

Pre-planning your outfits is a great way to pack light because it helps you pack only what you need and what you are going to wear. Yes, it does take a little more time and effort but it really does feel great to know that you will be using what you are bringing. And this way there is extra room left to bring home a couple souvenirs!

Try putting your outfits together at least one day before you need to leave for your trip. This way you have plenty of time to figure out what clothes you need for what events such as if you are planning a hiking trip or a nice dinner out.

Having time to plan out your outfits really does help minimize the space you need in your suitcase. When I pack right before I have to leave for a trip I always end up packing more things than I need and packing items that I don't really want to wear. And an extra perk to having a small suitcase is that most airlines will let you bring it on the plane as your carry-on bag!

3. Pack Versatile Pieces
Packing pieces from your closet that work together is a great way to give you more outfit options and gives you a safety net for those unexpected events that might come up! This also really helps with packing light because you end up packing less pieces but having more outfit options.

Now it might seem difficult to try to pack versatile pieces AND your favorite pieces (tip #1), but you might be surprised at what items actually can be versatile pieces.

When I say versatile pieces I'm not thinking of a white t-shirt, I'm thinking of pieces like your favorite jeans or shorts, a brightly colored dress that can be casual or dressy, and a unique sweater or jacket that is comfy but stylish. Packing basic tops like t-shirts is a good option if that is what you like to wear, but there are a lot of other options for tops that aren't t-shirts that can go with so many things!

One of my favorite types of versatile tops is a sheer, button-down blouse with long sleeves or no sleeves. This top can be worn in so many different ways. You can wear it casually with jeans and flats with the sleeves rolled up, or you can switch out the flats for heels, roll down the sleeves, add a fun necklace and you are ready for dinner! You can also wear this type of shirt in different styles. You can wear it buttoned, you can wear it as an over-shirt unbuttoned, or you can even tie it at the front for a cute summery crop top. Just because a piece is versatile doesn't mean it has to be boring or lacking in style. :)

Another way to bring in versatility to your pieces is to pack fun shoes and accessories. Pick your favorite pair of heels and your favorite pair of flats and see how many outfits you can make with these. You might be surprised at how just changing your shoes and putting on jewelry can make your outfit look completely different. And you don't need to pack a lot of jewelry either, all you might need is two necklaces and 3-4 pairs of earrings and you're set! It doesn't take a lot of pieces to make a lot of outfits. I actually do an editorial on this every month called 10 Pieces-10 Outfits on my website trendeing.com! Here is a link to our most recent editorial. You might be inspired to make your own 10 Pieces-10 Outfits. ;)

Hopefully these 3 tips for packing light with style will come in handy for your next summer adventure!
...or your next business trip ;)

Happy Travels!

~Hannah

3 Strategies for Staying Healthy on The 4th Of July!

I love the 4th of July!

There is good food, fun drinks, family and friends, and of course fireworks! Yet as fun as this festive holiday may be there is also the temptation to overload our tummies with too much food and to throw our diets and healthy practices out the window.

So this 4th of July I want to give you (and myself) 3 strategies to stay healthy during those long sumptuous BBQs. Enjoy!

1. Drink Water

Drinking water is such a vital part of any healthy diet and is especially important when there is a higher risk of getting dehydrated such as on hot sunny days, like the 4th of the July. Water is going to be your best friend this 4th as it not only keeps you well hydrated, keeping you clear of headaches and fatigue, but it also helps curb your hunger. Yes, water can absolutely help you control your appetite.

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The reason why drinking water can determine how much food you are choosing to eat is because many times when you are thirsty you think you are feeling hunger, when in reality you are feeling the need to rehydrate. During special occasions and events where there are mounds of food and snacks it is even harder to clearly understand if you body needs food or if it actually needs water. Your eyes can easily trick your tummy into believing it needs more food instead of water so be sure to check in with yourself whenever you are feeling hungry and drink a glass of water before making the decision to eat more.

Water is also essential when consuming alcohol, which is a common beverage choice at many 4th of July parties. Alcohol is usually high in calories and sugar and can make you tipsy or drunk quickly if you are not drinking water with your beverage. Though there are some who like to party hard, the hard reality is that over consumption of alcohol does not have any health benefits. This doesn't mean you can't consume alcohol it just means to try to be smart about it when you do, such as drinking a glass of water along side your alcoholic beverage. Water will not only help rehydrate your system but it will again act as a natural portion controller because it will fill you up.

A great way to remember to drink water is to carry a water bottle with you. This way you can just refill the bottle every time it becomes empty. If you don't have a water bottle, go buy one you love! Your water bottle should be just as fun as you. There are so many prints, patterns, and colors available now that there is something for everyone and every style. You'd be surprised at how much a fun water bottle motivates you to drink water. ;)

2. Everything in Moderation

Everything in Moderation are the wise words to live by at these events and parties where everything seems to be unlimited. You know what your temptation foods and drinks are so instead of saying no to those things completely, just have less.

Allowing yourself to have a little bit of those chips and dip, dessert, and white bread can actually help you say no later. By giving yourself permission to be more relaxed in your diet for this one day you are intentionally setting boundaries for yourself and your food. Many times overeating and binge eating happens because we don't intentionally think about the food situation we will be in. That's why if we have a strategy of how we are going to eat, such as allowing ourselves to splurge on one or two unhealthy foods instead of just eating everything we see, it helps us stick to our own health principles later because we are making intentional decisions.

Now not all 4th of July parties will even have healthy food options but you can always find ways to make do with what you have. For instance, if there are hamburgers and hotdogs available, try eating your hamburger without the bun or use only one bun and pile on as many fresh veggies as you can. This will cut down on the carbs coming into your body from the hamburger bun and will help your body get full off of better ingredients like veggies and beef. Or try eating just one scoop of ice cream instead of two or three. These changes might seem small in the moment, but they will definitely pay off in the long run.

3. Be Active 

If your 4th of July party involves outdoor activities like soccer, frisbee, or another type of game try to join in the fun! Outdoor activities are a great way to burn off some of those extra calories that somehow made their way onto your plate.

                                    www.afmc.af.mil

Being active after a large meal is a great way to boost your energy and to make sure that you're not letting your extra food just sit in your body and turn into fat. I know that the last thing we want to do after eating a large meal is to be active, but it will honestly make you feel much better than taking a nap or sitting on the couch after you eat.

Being active doesn't mean you have to do something high intensity. Being active can simply mean going on a walk, swimming, or chasing your baby or grandbaby around. It is the act of doing something with your body that makes you move instead of being sedentary.

So this 4th of July try joining in the more active festivities as much as you can before you choose the couch. ;)

Staying healthy during holidays may be a challenge, but hopefully these 3 strategies will help you stay on track with your health and fitness goals even through July 4th!

~Hannah

3 Ways To Get Fit This Summer!

Summer is now in full swing with warm mornings, bright afternoons, and long sunny evenings.

Summer seems to be the time when we feel motivated to work on our fitness. Perhaps this is because of the more skin-baring styles usually worn such as shorts, tank tops, and swimsuits. Everyone wants a bikini body, tan skin, and a tight booty.

But this summer I propose we work on our fitness for our health, for our happiness, and for ourselves. If we exercise and live healthfully for reasons beyond our looks and focus on how we feel about ourselves instead, it is easier to maintain our fitness routines far beyond summer time. And that is the ultimate goal right? To live happy and healthy lives all the time, not just in the summer. :)

So I have compiled 3 fun and easy ways to workout this summer that will hopefully inspire your health and fitness journey.


1. Hiking

Hiking is a great form of exercise! Hiking is not only good for your legs, but it is also good for your cardio and overall muscle toning. When you do a hike with a couple of hills and walk at a good pace all of your muscles will be engaged at some point during your hike.

For example, when you walk uphill you are engaging all of your lower body as well as your abdominals, back, and arms. The arm workout is not like lifting weights, but it keeps them moving and will definitely provide a nice amount of toning.

Hiking is also a great way to get outside. Fresh air and sunlight are key ingredients to living a healthy life and provide our bodies with important nutrients and vitamins. Though too much sun is not good for us, a little sun every day is actually very very important to the health of our bodies. The sun gives us a nice dose of vitamin D which helps our bodies absorb calcium, which in turn helps us build and maintain strong bones.

I like to do about an hour hike in the mornings when the sun is bright but not too hot yet. This way I can get a good amount of vitamin D without the risk of burning my skin.

The key to keeping this exercise routine consistent is finding a spot where you actually enjoy the hike. Maybe you like hiking in a more wooded area, or maybe you enjoy breathtaking views, whatever it is that you enjoy about nature find a hike that provides some of that enjoyment for you. You will find that it is much easier to stay motivated.

2. Youtube

Youtube is an amazing resource for fitness videos and exercise classes! Not everyone wants to go to a gym or can afford a monthly gym membership so a resource like Youtube is a great way to take classes in the comfort of your own home and within your schedule.

One of the great things about Youtube is it actually carries full fitness classes that have been uploaded by fitness studies, personal trainers, and even workout programs like P90X. Yes, even P90X puts workout videos on Youtube! So you get to use great workout routines taught by professional fitness instructors in your home for free. It doesn't get better than that. ;)

My favorite part of using Youtube as a "gym" is having the ability to do whatever type of workout I feel like doing that day. For example, if you love kick boxing you can search for kick boxing exercise classes and get to pick the one you feel like fits your fitness level and experience. Youtube is also helpful for those of us with very busy schedules who don't have a lot of time to workout. So if you have 20 minutes to workout, you can find a 20 minute class or do a longer video and just stop at the 20 minute mark.

I find this ability to find short or long workouts is really helpful on busy days when I might be tempted to not workout at all. Instead of having the mindset of skipping my workout, these videos have helped me be able to be ok with just using the time I have to workout, even if it is only 15 - 20 minutes. A little exercise is always better than no exercise. :)

One of my favorite things to use Youtube for is my yoga routine. I have learned so many new poses and techniques from the different yoga practitioners and teachers on Youtube. And I save all the routines and videos that I know I want to do again. It's easy, convenient, and completely customizable.

3.  Yoga

Yoga is one of my favorite ways to workout. It is challenging physically and mentally and helps bring my mind and body into balance.

If you are new to yoga it is good to know that there are many different types of yoga. Some focus more on strength and some more on endurance and flexibility, but every type of yoga will always be muscle building, challenging your flexibility, and heightening your body awareness. If your experiences with yoga have not included the above three attributes you should probably look into taking a different yoga class. A good yoga class will always incorporate these three things together.

Yoga is a great way to help you fit in your workout because you do not have to do it for hours and hours to feel your body improving. Yoga poses will usually engage your whole body meaning every muscle in your body is working during your entire workout, not just your arms for a couple of minutes then your legs for the next couple of minutes. Even in yoga's familiar rest pose, Downward Dog, your whole body is being used and all of your muscles are being taught how to engage and contract together.

One of the best things about yoga is that is strengthens your body while calming your mind. Yoga is about being present and letting your mind also connect with your workout instead of just going through the motions with your body. You will find that your mornings are much calmer and more peaceful after doing yoga. It helps you start the day fresh without the worries of yesterday.

I incorporate yoga into my workout routine at least once a week. It is my trusty Saturday workout and sometimes I do it on Monday too especially if my body feels tight or if I haven't had a good sleep. It is amazing what taking a moment to be present with your mind and body together can do for your health.

And, you can do yoga anywhere! During the summer it is great to do yoga outside so you get your mind body workout and your vitamin D! Double health points. ;)

Something that is helpful to remember in our fitness and health journeys is that everyone is different. Everyone has different schedules, different likes and dislikes, and will enjoy different types of workouts. So if you find that certain fitness routines don't work for you, that's ok. :) One of the great things about working out and getting healthy is that there are so many ways to do it. So find the routine that works for you, your body, and your happiness. Wellness is meant to be fun! So don't settle for doing something you don't love and enjoy. Keep looking for that workout that makes you thrive.

I hope these 3 ways to get fit for summer inspire you to start a new workout routine that is enjoyable, made just for you, and will stay with you for many years to come.

~Hannah

3 Ways to Boost Your Metabolism Every Morning

I love finding new ways to boost my metabolism!

As a former personal trainer and fitness professional I pay a lot of attention to what goes on in my body, particularly what is going on with my metabolism. I can usually tell when I have done something to speed up my body's calorie burn or if I have been slacking off a little.

To be quite honest my body has been feeling less like a calorie burning machine lately so I wanted to remind myself of a couple simple and practical ways to kick off my metabolism every morning. Here are 3 easy ways to jump-start your metabolism from bembu.com.

1. Drink Lemon Water

This piece of advice has been out there for a long time but it still remains constant. Lemon water in the morning helps your body in multiple ways. Lemon water aids in your body's digestive process by stimulating digestive juice production in the stomach. This helps break down the food in your stomach which in turn keeps your metabolism running smoothly.

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It is important to make sure that your lemon water is not too cold. Cold water will shock your system in the morning instead of working with it. Now if this extra step of heating up your water in the morning is too much trouble, then just leave a small pitcher of water on your counter overnight so it is at room temperature in the morning.

I know this may sounds counterintuitive, but don't drink lemon water throughout the day. One glass in the morning is enough to kick start your system. The reason you want to limit yourself to one glass a day is actually for the health of your teeth (which I recently found out from my dentist). When you leave acid on your teeth without rinsing it off it wears away at your enamel. Having healthy teeth is just as important as having a healthy body, so stick to one glass of lemon water a day so you can have a healthy digestive system and healthy teeth.

2. Lift Weights

Lifting weights in the morning is a great way to boost your metabolism! Lifting weights builds muscle and building muscle helps your body burn fat. By lifting weights in the morning you are having your body burn fat as its first task of the day kicking it into a fat burning mode that lasts even after your workout is over. And the best part is you only have to do 20 minutes of weight lifting to start boosting your metabolism.

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I remember learning about this metabolism boosting trick many years ago and ever since I have made it a priority to workout in the morning. Working out in the morning, whether that is cardio or weight training, really does make a difference in my energy level and I can tell that my body is still working and burning calories after my workout is over.

You do not just have to do weight training to build muscle. Many exercises build muscle such as yoga, running, and cycling to name a few. These exercises just need to be performed more vigorously if you want them to be muscle building. For example, to get your metabolism going when practicing yoga, do a yoga flow that is a little more challenging and involves some hand and arm balances for an intense muscle workout.

3. Eat Eggs

Eating eggs in the morning provides your body with a good amount of protein which helps boost your metabolism. Eggs are a pretty amazing food as they are high in nutrition and protein but are low in calories. For many of you eating eggs every morning might sound amazing! But there are those of us out there (like me) who may not be able to stomach eating an egg every day.

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Don't worry, there are other solutions. :) The reason eating eggs in the morning is so good for you is because of the protein. Yes, eggs do have other amazing health benefits, but if you are mainly wanting to use them as a morning protein source you can substitute other proteins.

Some great breakfast protein alternatives include chia seeds, almond butter, peanut butter, and yogurt. Sometimes you can even combine these high protein ingredients for a super high protein breakfast. A really simple way to do this is mixing chia seeds with yogurt and letting the mixture refrigerate overnight. In the morning the mixture will be like a pudding as the chia seeds will have expanded and softened. Top your chia pudding with fresh fruit and a little honey for a hint of sweetness and you're good to go.

To sum up, the 3 ways to boost your metabolism every morning are to drink lemon water, lift weights, and eat eggs/protein for breakfast. I will definitely be putting these three metabolism boosters into practice!

Now all I need to do is buy a bag of chia seeds. ;)

~Hannah

The 5 Best Exercises for Strong Flat Abs

Let's be real. We all want to be able to have a strong and healthy body but sometimes we don't have the time or the energy to invest in ourselves as much as we would like to. One of the most important (and talked out) parts of our body that we are constantly trying to tighten, flatten, and tone is our abdominal. The abdominal is a very important set of muscles that is not just for looks, but actually contributes to many other parts of our overall health. Strong abs help maintain good posture, they help with balance, and they also help stabilize our other muscles.

But I know I don't have hours a day to work on my abs, so I am always looking for how to workout the most efficiently and effectively. So I've compiled 5 simple ab exercises that will help you (and me) get our abs strong, healthy, and a little flatter. :)


1. Spiderman Plank Crunch

This exercise is a twist on a regular forward plank. Men's Fitness says that the plank is one of the only exercises that works all of your core muscles at once. Yes, it is a difficult exercise but it is definitely worth the results and is great to do if you do not have a lot of time to spend on abs in your regular workout.

Instructions from mensfitness.com: Start in a traditional plank position with your forearms on the ground and your body perfectly straight. Bring your right knee forward towards your right elbow, then return to the plank position. Repeat by bringing your left knee toward your left elbow. That’s one rep. Alternate sides for a total of 10 complete reps.

2. Reverse Curl and Lift

This exercise combines a reverse crunch with a leg lift and is a great strengthening tool for your core and back. If this position ends up putting too much strain on your neck, put a pillow under your head. This will help you focus your energy on working your abs while still giving you the benefit of lifting your head and neck up which makes your abs work harder.

Instructions from huffingtonpost.com: Lie flat on your back with both hands behind your head, legs extended out with your heels lifted about six inches off the floor, toes pointed. Contract your abs, bend and draw your knees into your chest, and raise your hips slightly off the floor. Slowly lower back to the start position. Repeat eight times, for three sets total.


3. Mountain Climber

This exercise is great for your abs and for cardio! For this exercise opt for the quality of your movement over the speed of  your movement. You do not want to be doing jerky movements, instead you want to focus on holding your core tight and keeping your back flat.

Instructions from womenshealthmag.com: Assume a pushup position with your arms completely straight. Your body should form a straight line from your shoulders to your ankles (a). Lift your right foot off the floor, and slowly raise your knee as close to your chest as you can (b). Return to the starting position, and repeat with your left leg (c). Continue alternating for 10-12 reps.


4. Side Plank with Rotation

And we are back to the plank again. This variation of the plank is definitely challenging, but it is a great core stabilizer and tightener. You can literally feel your abs getting tighter as you twist your arm under your body. Don't worry about how many reps you do, just do as many as you can.

Instructions from womenshealthmag.com: In a right-side plank position (A), brace your abs and reach your left hand toward the ceiling (B). Slowly tuck your left arm under your body and twist forward until your torso is almost parallel to the floor (C). Return to the side plank. That's 1 rep. Do 2 or 3 sets of 5 to 10 reps on each side.


5. Straight Leg Raise

This last exercise is no joke! Though leg raises are simple they require thoughtful concentration on your core and lower back. You don't have to do hundreds of these to start feeling your muscles working, you will feel the burn after a couple of reps. The key to this exercise is not letting your back arch while you lower your legs. Keep your stomach tucked in and your back close to the ground. This ensures that your abs are doing most of the work, not your arms or your back.

 Instructions from realsimple.com: (A) Raise both legs toward the ceiling. Breathe in and tighten your abs. (B) Exhale and slowly lower your legs until they’re about four inches above the floor (or as low as you can go without lifting the small of your back). Pause and breathe in. Breathe out as you raise your legs to the starting position. Repeat 10 times.


I hope these exercises inspire you to take a couple of minutes and workout that core!

You can do it! :)

~Hannah

The Truman Show: Changing a Subjective Reality

I have a confession: I just watched The Truman Show for the first time in my life and it blew my mind.

Allow me to paint a picture for you of this fascinating story; Every morning the sun awakens with the perfect sunrise, colors bursting from the edges of the golden rays. Men and women can be seen walking about happily in the carefully paved streets and every passerby seems to have something kind to say to one another. This world seems to be living in the 1950's ish according to the fashion items each person is wearing with the men's high-waisted, pleated, wide-legged pants, and the women's prim dresses and hair. Everything is in its place down to the dog on the street, and every person has a purpose; to live their lives around Truman.

The Truman Show is a film about a fictional show created to give the world a glimpse of what it would be like to watch another person's life without giving them a script, without letting them know they are being filmed, and without the knowledge that their life is anything more than a normal life lived in a small town.

Truman, played by Jim Carrey, is the unsuspecting "star" of the show as his life has been recorded and broadcast to the outside world 24/7 from before he was born. After 30 years Truman begins to suspect something is not quite right with his perfectly played out saga and begins questioning every part of his known world.

This film has so many interesting topics to talk about but what stood out to me the most is this quote from the character Christof, played by Ed Harris:

We accept the reality of the world with which we're presented.

Christof makes this statement in response to the question of why Truman never seems to suspect that anything is different about his world, and why he has never found out about the show after 30 years. To which Christof responds:

We accept the reality of the world with which we're presented.

I find myself wanting to read this quote over and over again in order to fully understand it's implications.

Reality itself, though defined as an objective point of view, actually becomes subjective when we begin to "accept" life as it is versus believing that we have the power to ignite change. To accept the reality of a world is to see things the way they are and believe that this is what life has to offer. It is to understand that what you have been given is what you must receive and that perhaps there is no choice in the matter.

Though it may be hard to admit, I believe this state of acceptance happens to many of us. I know that acceptance of my presented world has tempted me many times to lay down the way I wanted to see the future and pushed me to see the world as a place where everything is set and where everyone has been dealt a hand of cards that is unchangeable.

But is this really true? Is the world so finite that the hand we are dealt gets to define who we can be?

In Poker, everyone is dealt a hand of cards, but the whole point of the game is not about the cards you have been given, it is about how you use the cards you have been given. In a game of Poker someone with lesser cards can win because of strategy and confidence even if they have been dealt a bad hand.

In the card game Magic The Gathering, players are allowed to take a "mulligan" which allows each player to look at their starting hand and determine if they would like to redraw their hand. This mulligan can get risky though as with every new draw you lose a card. So if you have a seven card hand to start with and take a mulligan, you will end up with six cards. Yet many times in this game having a couple less cards is worth the risk so you can start with a decent hand.

So what do Poker and Magic The Gathering have to do with freeing ourselves from our presented worlds? They are merely metaphors for life, but ones that we should not forget. They remind us that we have the ability to choose what we do with the hand we are dealt.

Having a choice can sometimes be more difficult than following instructions. This is because when we decide to choose, we become responsible for ourselves. Having a choice is a powerful powerful responsibility. It forces us to assess our risks, count our losses, and decide what is best for us as an individual.

When we choose to redraw the hand we are dealt we are now partly responsible for our win or loss of the game. When we choose to use our hand to bet higher and higher even when we could lose, we become invested in our fate. Sometimes we get the outcome we want, sometimes we don't.

So, is it worth the risk?

For some a risk might look like applying to your dream college instead of the one you know you can get into. Maybe a risk is beginning a new relationship with someone or ending a relationship that you know is unhealthy and hurtful.

Perhaps the ultimate risk is looking at yourself and sincerely believing that you are a capable and beautiful person who is worth investing in and chasing your dreams. Whether that dream is to become a professional pogo stick jumper or the president of the United States, no dream is better than another because no person is worth more than another person.

I think the risk is worth it.

It is worth the risk to find out who you are, not who your world tells you you are, but who you are meant to be.

It only takes one person to believe this about themselves to inspire multitudes of others. Like Martin Luther King, Jr., Franklin D. Roosevelt, and Harriet Tubman. These are people who believed in the power of their choices and the power of their dreams, and they changed their worlds. What if we were all like that?

What a world it would be. What a world it could be.

At the end of The Truman Show where the sky meets the water and the blue colored stairs lead to a dark doorway, Truman is presented with a choice: does he stay in his presented world, with his mundane job, without worries and without fear, or does he risk everything he knows and understands to finally chase his dreams and adventures, and to finally be himself...

You will have to watch the film and find out. :)

~Hannah

Why Rest Is As Important As Sleep

Along my journey of discovering new ways to be healthy I have read many articles and heard many opinions about how important rest is to the body. I was a personal trainer for many years and was constantly reading about new ways of improving health in addition to exercise.

As you know from my last blog post I am not the best sleeper and therefore am always looking for ways to improve my body's state of relaxation and rejuvenation. This is perhaps the number one reason I enjoy practicing yoga as it allows my mind to relax and focus on rejuvenating my body in a very specific way.

I am not going to try to convince you that rest is better for you than sleep, but I believe there is enough scientific evidence to state that rest is just as important as sleep is for your overall health and physical and mental well-being.

Let's face it, our lives are busy. There is always something to do, somewhere to be, and something that has to get done that we don't have enough time to complete. With all of that going on, we barely make it to bed in time to get 7-8 hours of sleep before we wake up the next day and start our busyness all over again.

But when do we take time to rest? And how important is it that we rest in addition to sleep?

U.S. sleep specialist Dr Matthew Edlund believes that rest is as important as sleep to our long-term health. In an article by Louise Atkinson, we see Dr. Edlund's journey of sleepless student, to sleep researcher, to sleep Dr., to finally coming to the conclusion that sleep isn't enough. Our bodies need intentional rest in order to rebuild and rejuvenate properly.

Edlund believes we need "active" rest which refers to an intentional and sometimes focused way of resting. Now this type of rest does not include watching TV or being a couch potato, but is broken down into four different rest categories: social rest, mental rest, physical rest, and spiritual rest. 

For all of you extroverts out there, yes socializing can be a form of rest! Socializing has shown to actually be a very important part of health that yields real physical health benefits, not just emotional benefits. Studies have shown that social people have a reduced risk of heart disease, depression, and dying from a heart attack. Atkinson goes on to say that, "most researchers argue that social connections are at least as significant to your rate of survival as obesity or whether you smoke."

So socializing has more health benefits than we might have thought and gives a form of rest to your body that fights off harmful diseases and illnesses. So next time you are invited to hang out with your friends and you would rather just watch TV, maybe think twice about staying home. 

Mental rest is another important way to rejuvenate our brains. Just as we exercise our bodies we also need to exercise our brain. The mental rest Dr. Edlund refers to is all about focusing our mind on one simple thing. Dr. Edlund's examples of mental rest involve breathing exercises and visualizing a beach on a sunny day. This type of rest helps refocus our minds as in our daily lives we are constantly multi-tasking. And yes, eating while you watch TV counts as multi-tasking. 

Dr. Edlund's physical rest is not quite what it may sound like. Though it can refer to sleep it is all about using the body's natural processes and functions (such as breathing) to calm the mind and body. This type of rest can be done through simple and introspective movements and exercises. Physical rest can be accomplished through taking a moment to stand up tall and straight with good posture, being aware of your feet sinking into the ground and your head lengthening at the top of your body, and breathing deeply focusing on how your breath moves in and out of your body. 

Another type of physical rest is the more usual one, taking a short nap. We are talking 15 - 30 minutes. These short naps have proven to have quite remarkable health benefits. Atkinson writes that, "A Greek study showed that a 30-minute nap at least three times a week cuts your risk of heart attack by 37 per cent, and a Nasa study found a nap of 26 minutes could improve work performance on some tasks by 38 per cent." 

So next time you are thinking about a little nap during your lunch break, it may actually be a great option! Just don't nap too long. Keep it to 15 - 30 minutes for optimal health benefits and you might be able to fit in a 30 minute exercise session too. Because remember exercise is just as important as sleep. ;)

The last type of rest Dr. Edlund refers to is spiritual rest. This one may seem less appealing to some if you do not think of yourself as religious or spiritual, but spiritual rest does not have to do with spirituality as much as it has to do with learning how to let go. 

In a Psychology Today article, Toni Bernhard J.D. talks about how "Not-Thinking" is important to mental rest and well-being and has to do with calming the process of discursive thinking. She says, "Discursive thinking—the constant stream of one thought following another—is a deeply ingrained habit. It’s so ingrained that we often start thinking just to occupy our minds."

Now don't get me wrong, thinking is fantastic! Thinking brings along new inventions and connections and eventually helped Pooh Bear figure out how he could get more honey. ;) But Bernhard believes that our minds need a break from this discursive thinking in order to truly rest.  

Bernard describes Not-Thinking as being intentional about taking moments throughout your day to clear your mind of stressful or even just busy thoughts. She talks about letting your mind empty and allowing yourself to be where you are in the present moment without thinking about the past or the future. 

Just to clarify, being in the moment does not mean thinking about what you have to "do" right now. Any time you think about doing, you are actually thinking of the future because it is not yet done but is going to be done. Being in the moment means being conscious of your being. Like tuning into the speed of your breathing or taking a moment to look outside and just see the landscape.

This spiritual rest can be seen as a form of meditative rest which has proven to increase the body's health in many ways. Dr Edlund points out that meditation has shown to physically expand certain areas of the brain. Atkinson states, "Brain scans have shown that people who meditate are able physically to expand parts of their brains, growing bigger, fatter frontal lobes - the part that controls concentration, attention, focus and where we do much of our analysis of problems."

Other research has shown that people who meditate are able to build up more matter in the brain that handles functions such as breathing and blood circulation, muscle co-ordination and active memory, as well as changes in the part of the brain that processes information flow from all parts of the body. Studies have also shown that the brain reacts similarly to prayer as it does to meditation. 

Spiritual rest may seem to have the most interesting physical manifestations (like growing our brains!) but all these types of rest are very important in living a happy and healthy life. 

Rest is just as important to our well-being as sleep though we may overlook it many times. And as we found out, resting doesn't mean you have to go on a 10 day vacation (though those are epic) it just means we have to be willing to be intentional and thoughtful about what our bodies need. 

Take a moment today to give your body a rest and truly rejuvenate your mind. Push away the busy thoughts, the worry, and the distractions, refocus your mind and listen to your breath. 

~Hannah