How to Become Unf*ckwithable in 5 Easy Steps
Yea, that’s right. UNFUCKWITHABLE. Otherwise known as: Unshakeable. Confident. Resilient. Unbothered by the opinion of others. Ambitious. Fierce. Happy in your skin. Self reliant. Self assured. Unapologetically you. True to yourself in every badass way. Living the life you’ve always wanted. Basically, the Beyonce of your own life.
How does one become an unfuckwithable woman, you ask? In these 5 easy steps.
1. FIND YOUR STRENGTH
More often than not, finding your physical strength acts as a catalyst for finding your internal strength. Getting the opportunity to put value in your body’s function rather than form can be a life altering experience for most women. The legs that you hide in warm weather because of lumps and bumps take on a whole new meaning when they are deadlifting twice your bodyweight, running you across a finish line, or jumping you into a feeling of accomplishment in the gym. Your broad shoulders that you cover in tee shirts become precious assets when they are pulling your body up over a bar, busting out push ups like you never thought possible, or stabilizing an impressive handstand hold.
While everyone’s flavor of sport varies (#doyou), something must be said for the magic that happens when a woman picks up a barbell. It’s like she immediately rebels against the society that is asking her to be smaller, daintier, quieter, and is instead intent on being bigger, louder and stronger. This act in itself can set off a domino effect of badassery, making you immediately one step closer to being unfuckwithable.
Move. Push your limits. Get strong. Challenge your body and blow your own damn mind.
2. TAP INTO YOUR POWER
Too often in life we walk around feeling like we’re the victim of bad circumstance and we just throw our hands up in resignation and say there’s nothing we can do about it. That shit is a cop out, and you can’t be unfuckwithable if you’re living in a victim mentality, period. It’s time for us to make an important distinction. Take a close look around every corner of your life. Everything will fall squarely into one of two categories: the things we can change, and the things we cannot. And if you’re honest with yourself, the things in the Can Change bucket is probably upwards of 90% of what you’re looking at.
We do not give ourselves enough credit for the control we have over our own lives. And the place that control is hiding? Your mindset. You’ve got more power sitting in your own damn mind than you could ever realize, and we’ve got to tap into that well. Don’t like your job? Quit. Don’t like your neighborhood? Move. Don’t like how your clothes fit? Do something about it. Don't like your mood? Change it.
Some changes require more work (and risk-- we'll get to that in a minute) than others, but don’t let the excuses and overwhelm confuse anything here: your life is up to you. And only you. No one else is going to make a change for you, so take responsibility and step the fuck up. And don’t be scared, because it’s the most liberating feeling you could possibly hope for. This is where confidence gets born. Oh and those things you can’t change? Stop fighting with them and embrace them. There’s power there, too.
Own your choices. Take the wheel. Step up to the plate of your own life. Feel the rush that comes when you finally tap into your internal power.
3. KNOW WHO YOU ARE
You might think I’m full of it to sit here and recommend you spending time in the self help corner of your local bookstore, but the wealth of knowledge you will find there is unparalleled. Doing research into who you are can have one of the biggest payoffs in not only your relationship with yourself, but your relationship with those around you: from your mailman to your colleagues to your partner.
How do you respond to conflict? Expectations? Rules? Set backs? Being told no? Do you know the difference between what you actually love doing and what you think you should love doing? How do you show love? How do you tackle to-do lists and deadlines and big scary goals? How do you cope with stress? How do you react to challenge, curiosity, control? How about competition or recognition? Are you intrinsically or externally motivated? Are you drained or renewed by alone time? I could go on. (The Queen of Kingdom Know Thyself, IMO, is Gretchen Rubin, and her books can be an excellent starting place.)
You might just find that you've been more focused on trying to be who you think you should be than who you truly are. No matter what you discover, it's a goldmine.
Research your own damn self. Take every quiz (The Four Tendencies, Myers Briggs, Strengths Finder, Love Language, zodiac, whatever!), read every book, be honest with your introspection. This data is invaluable and can change everything in your ability to enact change, pursue goals, and build an unfuckwithable life.
Closely related and worth noting: know who the people around you are. They impact you in big ways, and as Maya Angelou once said, “when someone shows you who they are, believe them”. In other words, know who’s worth your precious time & energy, and vet your inner circle with care.
4. STOP APOLOGIZING FOR ALL OF THE ABOVE
Have you ever stopped to count the amount of times you say the word “sorry” on any given day, for any given reason? The average woman is apologizing for everything, all the time: for reaching for the same thing at the same time as someone else, for not hearing someone when they’re mumbling, for being bumped INTO (wtf?), for speaking up, for having an opinion, for taking up space, for existing. Can we fucking stop apologizing already?
Not only do we NOT need to apologize for the awkward moments in our day that do not warrant an apology by ANY stretch, but it’s time to stop issuing apologies for our strength, for our bodies, for our internal power, for our intelligence, for our ambition, and for knowing who we are. Stop apologizing for living the life you want, and stop handing out your precious fucks to things that don't deserve them-- save them instead for what truly matters. Bending your life over backwards to accommodate someone else's idea of success, beauty, or happiness is no way to live. Do you, unapologetically.
Anyone who takes issue with the stereotype you’re breaking, the status quo you’re ignoring, the rules you are rewriting, and the noise you are making along the way, is someone who should be schooled, not apologized to. Believe that.
Own your voice. Take up space. Be proud of you. Stop. saying. sorry.
5. BET ON YOU
When it’s time to take a risk, make a change, go out on a limb, face a transition, or gamble on a decision, where are you putting your money? To be unfuckwithable, it’s got to be on YOU, every. damn. time.
Having faith in your ability to succeed, adapt, or ultimately make it through any sort of risk is paramount to an unfuckwithable life. Sure, the what-ifs can go on for days, and the consequences could be dire, and the loss could be great. You might fall. But, what if you fly? When it comes down to the wire and it’s time to take a leap, you’ve got to jump, and know that no matter where you land, you’re going to be fine (in fact you’ll probably be exactly where you need to be). There will always be a safety net to your leaps of faith, because YOU, my dear, are the net.
Trusting your gut and believing in yourself enough to take action can be scary at first, I’ll grant you that. If you’re not there yet, simply repeat steps 1-4 until you start to feel it. (Or read this great list of tips for getting out of your comfort zone). And when you feel it, you’ll know.
You’ll have a deep rooted confidence in who you are. You’ll feel empowered and know you can pursue anything you want in life, no matter how scary, daunting or risky. You'll listen less and less to the naysayers and the haters and more to your own mind and your own gut. You’ll understand that no matter what the outcome may be, and no matter what you may lose, you will never lose yourself, and that is your superpower.
You’ll be confident. You’ll be strong in every sense of the word. You’ll know what’s worth giving your fucks to and what should roll off your back. You’ll be a leader. You’ll have harnessed your power. You’ll be a force to be reckoned with. You will be unfuckwithable.
PSST
THESE 5 THINGS ARE THE BACKBONE OF WHAT I TEACH. If you like what you’re seeing and are ready to go from a passive consumer of this information, to actually IMPLEMENTING it in your life, come join me in She Thrives Academy:
THE UNFUCKWITHABLE CROP IS HERE!
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August Favorites: What I'm Obsessed With Right Now
How is it September already, someone please help me understand?! This summer flew by, partly because I was hard at work on my upcoming food and mindset course, THE NUTRITION LAB (more details coming REAL soon!), but also because, well, what summer doesn't seem to fly by? Here's the stuff that I've been really into lately, from the gym to the kitchen to home to office and more. Enjoy!
GYM
HANDS DOWN the best protein I've ever tasted. I've always been a fan of their products and used their protein for years, but after doing the Vanilla for a few months, I switched back to chocolate, and this stuff tastes like straight YooHoo. Just rich, chocolatey goodness.
It's only 3 ingredients, it's made by a rad company, and I truly can't get enough!
P.S. Use code SHETHRIVES for 10% off your order!
WHO EVEN AM I THO. If you told me two years ago that I would actually enjoy a spin class, I would have laughed right in your face. But here we are, folks. If you're local to Seattle, this place is worth popping in and checking out.
It's got a more personal and less intimidating vibe than some of the bigger box cycle studios, is squeaky clean and ultra modern, and the staff is awesome. Oh yeah and you're guaranteed to get s great sweat sesh in to boot!
CLOTHING & ACCESSORIES
New shoes alert! I just got myself pair of these new Nano 7 Weaves because I heard so much great stuff about them.
After wearing them and breaking them in for about a month, I can say that YES, I agree with the hype.
Super sturdy and flat (great for box jumps, deads, barbell work, etc, not so great for running), and comfy, which is really all I ever care about, let's be honest.
Bonus! Reebok is currently running a Labor Day sale! Use code SAVEMORE at checkout.
BEAUTY & SKINCARE
I was way slow on the uptake with this one. it seems like the whole world already has this, but I still wanted to share, because I do truly love it!
This little gadget gets your skin cleaner than clean, and the best part is that it properly preps your skin for absorption of those expensive lotions and potions that go on after cleansing-- it really lets them sink in and do their job.
I can definitely tell when I've gone a while without using this, so I try to use it once a day!
Sometimes concealers with good coverage end up being extra drying and making your delicate under eyes not so happy, but more moisturizing concealers either don't cover well or slip and slide all over your face.
This concealer is the best of both worlds: ultra silky and hydrating, but stays put and has great coverage.
Just bought myself a new tube today, actually! Love this stuff and highly recommend. (I wear the shade Fair)
FOOD & KITCHEN
Ok so I know I included this a couple months ago, but! Back then you could only buy these blends as a set, and you can NOW buy them individually. Yippee!
If you follow me on Snap or Instagram, you KNOW how much I use these blends. They are seriously awesome for making quick, simple meals taste like a million bucks.
My favorite flavors are Diner (for eggs), Mega Med (for chicken and tuna salad), and Greek (for salad dressings and other bright punchy flavor combos).
So I've developed a serious popcorn snacking habit, and it's delicious. I was eating Boom Chicka Pop brand for a while, until I realized that, hey, I'm eating an awful lot of this, and I don't like consuming that much seed oil or industrial oil, so maybe let's find an alternative?
This popcorn is made with avocado oil (yay!) and it's delicious to boot! (They also make a coconut oil version but I don't love that one). And just like that, my popcorn game just got a whole lot healthier.
That's it! What are you obsessed with these days? Anything out there I need to try? Let me know in the comments!
And remember that you can always check out my all-time favorites (read: ride or die, go-to products) and recommendations from everything from skincare to cookbooks in my shop tab!
Disclaimer: this post may contain affiliate links, which pay me a small percentage if you purchase the item. These links allow me to run this blog, so I appreciate your support!
A Few Thoughts on Identity, Community + Social Media: Who Are You?
Who are you?
You might be inclined to answer this with a list of your hobbies or day job: a weightlifter, a lawyer, a vegan, a runner, a teacher.
But what if instead, you answered this with qualities about yourself that are intrinsic? With things that cannot be taken away from you? After all, you may decide one day that you want to leave veganism. Or you get laid off from your job. Or you suffer an injury and cannot train in your sport. What happens then? What happens when the thing we sink our identity into is stripped from us?
Who are you then?
As marketing guru Seth Godin once spoke about in a TED talk, the internet has done incredible things when it comes to allowing people to find their people. Their community. Their tribe.
He says, “tribes are [now] everywhere. The internet was supposed to homogenize everyone by connecting us all, but instead what it’s allowed is silos of interest… People once on the fringes can find each other, connect and go somewhere.”
As someone who has a business in the digital space, and is working every day to build and foster an online community, I know this is true, and I am eternally grateful for the opportunities the internet has afforded me.
I think about the friendships I’ve made, the relationships I’ve built, and the way my own life has been shaped and impacted by things or people on the internet. It’s pretty remarkable stuff.
I thank my lucky stars every day that I am a part of such a supportive and welcoming community. And I’m forever grateful to the magic of the internet for allowing these niches, these little tribes, to exist, because they enhance our feeling of acceptance, belonging and purpose— which are all fundamental to not only our quality of life, but our health.
Last week I wrote about why I dropped the label of “paleo” when explaining to people how I currently personally eat. I was really surprised to see just how many of you resonated with this, and I loved chatting with so many of you about your own journey to find a label-less diet.
I can’t help but notice an interesting dichotomy. One where we are itching to embed ourselves in a community of likeminded people, to connect and deepen an area of our identity, and one where we are liberated by tossing out anything that could pin us onto one specific idea or premise.
So where are we supposed to land? How do we navigate the need to find our tribe but not let it define us? And in an age where the internet -- the good, the bad and the ugly-- reigns as king, how do we figure out who we are, without growing into a polarized, oversimplified, dogmatic and unbendable symbol of the things we identify with?
If we take an honest look, is there maybe an instance where our allegiance to a community, identity or ideology overrides who we actually are in our day to day lives? And whether we realize it or not, are we sinking our identity into and defining who we are by these constructs? Or are we really honoring our true selves?
In other words, are we practicing what we're preaching?
While I’m still figuring this out in my own life, and am quick to tell you that I certainly do not have all the answers, I think there’s a few ways we can begin to tackle this.
One is the pursuit of self knowledge and thoughtful introspection. We can do this a few ways, but my favorite way is reading (my favorite books are here). The more we can learn about ourselves and the way we respond to people, circumstances, expectations, rules, and set backs, the better off we are, in general.
The benefits of this include a better sense of how to improve our lives; how to create habits that stick, how to get ourselves to do hard things or face difficult situations, how to better connect with those around us. It also brings a sense of confidence and even power. After all, knowledge is power. The more we know, the more we can do with it.
We can take note of how we handle conflict, we can listen closely to the space between what someone is saying, and how we hear it. We can think about the ways in which we express ourselves, the ways in which our fears and insecurities show up, and the ways in which we empower and lift those around us.
We can collect the qualities about ourselves that live beyond a title, or Facebook group, or hobby.
The things like how we (really) support and connect with our friends and family, and those closest to us. How we (really) talk to and engage with those who don’t agree with us. Objectively tuning in to the lenses through which we view the world at large, and the small decisions we make every day.
The ways we use our voice, and the things we stand for. And the things we don't.
And in a time when social media and the internet as a whole is just a finger pointing screaming match, I think these pursuits hold even higher value.
The comfort and closeness of the ancient pursuit of connectedness is a worthwhile cause, and finding our tribe can fulfill us as humans in real, valuable ways, and can give us a sense of purpose.
But knowing who you are, outside of your job and your hobbies and your sport and your diet and your neighborhood and your Liked pages and anything that could be taken away from you at any given moment in time, is where the really important work happens.
Learning about these intrinsic qualities, even as they ebb and flow and grow and dissolve, is paramount. These are the pockets where we should be planting our precious self worth and our identity. These are the gardens where we should be watering and weeding and tending to. These are the qualities about ourselves that even though may evolve over time, cannot be stripped from us overnight. This is who we are.
If you aren’t thrilled with what you find under there, or it's difficult to sit with, or you're afraid what you're going to uncover? That's ok, and is part of the process; and I would argue where your energy to strengthen and improve yourself should go-- first.
And if your answers are just a pile of contradictions or you still aren’t quite sure, thats ok, too. In fact, that’s my whole point. Because we are nuanced, and multi layered and difficult to understand sometimes— difficult to define, to pin, to label, to throw into one camp or put into one box.
This is where we figure out how to become bigger, better, stronger, fuller, and ultimately happier humans. This is also where the rubber meets the road with our purpose.
Our ability to enact change on a bigger level, to make a mark and impact lives, to leave the world better than we found it, to see our life's purpose through -- it all begins with us.
Yes, our tribes and our communities are certainly a facet of who we are, and it’s a beautiful thing to see and experience these connections be made. And yes, our external habits and hobbies and preferences are an important part of us, too. They make us interesting and diversified and smarter.
But when we shut out all the noise and lines and forums and labels and the social media, and you are alone with yourself in the dark...
Who are you?
How Going Paleo Changed My Life, and Why I'm Not "Paleo" Anymore
I don’t really remember when it started, but I remember everything I did to try to fix it; the dozens of doctor appointments, the daily pills, and even the time I was put under anesthesia and had a camera stuck down my throat and into my stomach. I remember the gastrointestinal specialist who looked me square in my 22 year old face and told me that the only place he’d seen acid reflux as bad as mine was on overweight, middle aged men. He then told me I was a perfect candidate for esophageal surgery, and that that was likely my only hope to fix the constant pain of my severe GERD (gastroesophageal reflux disease).
Heartburn and GERD were things I had been dealing with for years. Almost 10 years, to be exact. I saw all the doctors, avoided acids and citrus and tomatoes, and was on a solid regiment of 2 Prilosec per day, for almost a decade.
Fast forward to 2012, a few months after I had started CrossFit. I found a Groupon on a whim and decided to give CrossFit a try, as I was decidedly in “get my shit together” mode and it seemed like my style of workout. After totally drinking the Kool-Aid, seeing myself lose a bunch of weight, gain new muscle, make huge improvements and strides and PR’s for several months, and even quit smoking in an effort to be better and healthier, after about a year, progress sort of plateaued— as it does. The time had come to take a look at my nutrition.
I gave it a shot, even though I didn't know what could possibly change, because I was already doing everything “right”. I was eating a low fat, near vegetarian diet with lots of whole grains, after all. I decided to hire a professional to help me dig to the bottom of why I had stopped losing weight and getting better in the gym.
My health coach (as some of you OG She Thrives readers will know as Morgan), introduced me to the Paleo lifestyle, and I could not believe what I was seeing. You mean I get to eat butter, bacon (and bacon fat!), and all the things I’ve been trying so hard to limit my entire life?! Not only do I get to eat it, but it’s actually GOOD for me?!
EVERYTHING CHANGED
It was a revelation. A fucking delicious revelation. I was obviously really into it.
I stepped up my sourcing game and started eating meat again; meats had to be pasture raised or grass fed; I started taking a probiotic and ate things like sauerkraut; I started eating nutrient dense carbs like sweet potatoes and squash instead of rice and pasta.
But what I thought was most interesting of all, was not quite the deliciousness that I was adding IN to my diet, but the things that I was taking OUT.
I cleaned out my pantry and threw out every bag of baking sugar and flour, all the oatmeal, the granola bars and Kashi cereals. I tossed the Diet Coke, the boxes of pasta, the cans of beans, the tortilla chips. I threw out the bags of edamame and bottles of soy sauce.
I stopped eating all grains and legumes and soy; I stopped eating dairy; I developed a very discerning eye on the very few remaining processed foods left in my kitchen and only the “clean” ones stayed; I cut way back on alcohol to almost none; added sugars only appeared in my diet in a few places, and only if they were natural or naturally occurring. I completely stopped consuming any form of industrial oils, and tossed every bottle of canola oil or vegetable oil based products in my home.
Actual photo of a fraction of my pantry clean out: the baking cabinet.
And things changed. BIG things changed. I was feeling more full and satisfied after every meal. My energy skyrocketed and I started to see and feel it in the gym. I was leaning out again. And most shocking of all, my heartburn completely ceased to exist. It was just— gone. Done. Over. Not a thing. I had finally cured the core issue: a leaky gut and low stomach acid (yeah, that's right). I threw my remaining Prilosec in the trash and haven’t looked back in over 4 years.
Note: If you're interested in how mainstream science has it backwards when it comes to heartburn/GERD, and how to TRULY fix the issue instead of applying a band-aid, read this ebook from Chris Kresser.
I also realized that I was highly sensitive to gluten, and developed atrocious bloating, digestive issues and abdominal discomfort after even a bite, and I couldn’t believe I had been eating gluten almost every day of my entire life.
A sampling of some of the dozens of books i pored through- still some of my FAVORITE recommendations!
In fact, I shuddered to think what I had been putting my body through all those years without ever realizing it. Without so much as even questioning it! It was startling, scary, and truly life changing.
Seeing and feeling the benefits of this way of eating threw me into total fascination, and I embarked on a journey to learn every last thing I could about the Standard American Diet, the flaws in mainstream nutrition science, and how this alternative approach could change millions of lives-- and especially the entire autoimmune illness industry. I pored over articles and studies and books, and soaked it all up.
Fun Fact: This is the start of how this blog was born!
BUT THEN
After about a year of living decidedly “paleo”, I was sold on its benefits and was profoundly grateful for finding it and allowing it to change my life in only the best ways. Eventually, though, I found myself reaching for a handful of tortilla chips here, or a sprinkling of cheese there, or a bowl of popcorn, or even a rogue processed food, like frozen meatballs or a protein bar.
I realized that I could eat these things without a negative reaction, and my body and mind handled them just fine. (Not gluten though— that one was out for good). I also realized that a different macro ratio, namely, going a lower fat and higher carb than the "paleo purists" recommend, worked best for my body.
But what I also realized was that I was eating under a label. I was in a category, following a protocol, where there were rules, and where you could do it wrong (“that’s not paleo”). I realized that I could take the valuable lessons I learned and the knowledge I gained (not only about nutrition science at large but about my own body), and using that to forge my own, more inclusive diet.
I will also say that it's widely understood in the paleo community that "paleo" is merely a template, for you to be able to build on to create your own specific plan, but:
LET ME EXPLAIN
I still steer clear of industrial oils, but don’t panic when I see canola oil on an ingredient list— I just don’t eat that thing so often, and I buy mayos made from avocado oils instead. I don’t believe sugar (refined or otherwise) is the devil incarnate, but I personally don’t eat a lot of it (some days are better than others), and I think the SAD does include much too much for most people. I find that adding grains like corn and rice to my day make me feel great, but I still steer clear of gluten and quinoa, because those make me feel terrible. I still don’t eat soy in my own home, but will definitely hit up the edamame plate when we go out for sushi (though I dip the sushi in GF tamari). I still am watchful of ingredient lists but have removed the word “clean” from my food vocabulary.
I also learned that well sourced meat is always important, that saturated fat is nothing to fear, and that I can absolutely live without some of the things I thought I couldn't live without.
I still eat with my gut health in mind, but don’t fret if I don’t do it perfectly.
And that there is the key word: Perfect. When you are eating a way that involves rules, right and wrong, and in or out, you're hoping to follow some idea of perfectionism, and you are ultimately setting yourself up for failure.
I cannot stress how valuable this template was for me and my life, and how it is the FIRST thing I recommend (or doing a whole30, same same), to anyone beginning (or is lost on) their health journey, and is also a super smart “reset”, if needed. I think eliminating the junk and the noise, allowing your body to heal itself from the inside out, and creating the ability to actually HEAR your body when it says it doesn't like something, is something everyone should do at least once. (How would I have ever known about my reaction to gluten if I didn't stop it entirely?) And I think questioning mainstream nutrition science is a good thing— a really good thing.
But I also think that unless you have a specific health condition that requires you to follow the protocol to a T, it’s not a way you’ll eat for the rest of your life.
And that’s ok.
Your happy place with your diet should fall in territory that doesn’t make you feel restricted or deprived; that doesn’t make you feel like you can do it right or wrong; like you are or aren't following the rules; it shouldn’t put you in a box or give you a label.
After a while of explaining my diet as “a loose interpretation of the paleo template”, I decided to distance myself from the word altogether. The way I eat is mine and mine alone (and the same can be said for you), and I don’t need anyone telling me I’m doing it right or wrong.
And yes, between the Standard American Diet and the Paleo Diet, my diet definitely falls much closer to paleo— that’s for sure. But maybe it’s my rebel tendencies, but I just don’t like a label on there, and I think you’d be much more likely to find your own happy balance with food if you did the same: ditch the label, the right and wrong, the good and bad.
Yes, paleo changed my life, and yes I would absolutely recommended it without a shadow of a doubt to anyone who needs a place to start in their health journey, or who is suffering from ailments that are likely caused or worsened by certain foods (like heartburn, or migraines, or joint pain or digestive issues, or acne or eczema, to name a few). If you’re on the fence about trying it, my recommendation would still be YES. It yields such valuable information about your body that you might not ever learn otherwise. How are you supposed to find your ideal diet if you don’t have that knowledge?
And that's precisely the goal: finding your own body's ideal diet. The one that makes it feel the most vibrant, the one that allows your mind to settle in to a good place, the one that keeps you feeling strong, and well fed and happy.
But I would be remiss to recommend it (or anything!) as a permanent fixture, as the only way, or as the right way. The diet that’s right for you is one that is unique to you and you only, and it probably won’t be able to fit into a neat little box.
If you are looking for help finding YOUR body's ideal diet, that doesn't involve rules or right and wrong, I am currently developing a program that will be released in the next month or two that you might be interested in!
I will teach you how to find the foods that make you feel best, the amounts of those foods that allow you to perform optimally, and also teach you to reframe your mindset so that you can CHOOSE those foods on a consistent basis.
SIGN UP FOR OUR MAILING LIST TO BE THE FIRST TO KNOW WHEN ENROLLMENT IS OPEN!
If you ARE looking to try out an anti-inflammatory, gut healing diet or other elimination diet, these resources are my first recommendations.
The KB Swing Mistakes I See All the Time & How to Fix Them
Kettlebell work (and especially the swing) is pretty mainstream these days, and people everywhere are doing them-- from the 24 Hour Fitness goers, to CrossFitters, the at-home fitnessers and everything in between.
It's sort of a misleading move because it seems intuitive and simple (just use your hips to swing the bell up as high as you can, right?), but there's actually a few important components and tweaks that will ensure you're not only doing this move SAFELY, but efficiently.
As a CrossFit coach, I tend to see the same handful of mistakes over and over again with athletes, so I wanted to address the top 5 here today. And full disclosure, after filming the errors for this video, my back hurt for about 2 days. (It's fine it'll be ok I promise!) But that's a huge sign that if you're making any of these mistakes, chances are, your back isn't happy about it.
Are you making any of theses mistakes? I hope this video helps make your KBS stronger than ever, and if it helps at all, please leave a comment and let me know!
And hey ps: thanks, fam, for your patience as I learn how to make these how-to videos for you! I'm learning as I go here so I appreciate you comin' along with me! :)
Watch this video on YouTube (ideal for mobile viewing)
And if you haven't yet, please SUBSCRIBE to my YOUTUBE CHANNEL!
July Favorites: What I'm Obsessed With Right Now
Hey friends and happy August! Can you believe next month is September already?! *Cry face emoji* But! I have lots of exciting things coming your way in the next 2 months that I can't wait to share with you, so stay tuned for that (you're on my mailing list, right? Right?!). July was a crazy month; I worked a ton and traveled a lot, so most of these items reflect that- let's get right in!
NEW FEATURE ALERT! I am now making audio recordings of all my blog posts, so you guys can listen on the go, if that's more convenient for you. This specific post is not super conducive to audio (works better as a blog post with the links and images), but I made a recording for you anyway.
I will also be adding audio files to most (or all!) of my posts retroactively, and hopefully getting them up to iTunes at some point so you can consume all this goodness like a podcast. I'll keep you posted on that!
My latest post on Travel Tips & staying on track while on the go has an audio version available now, so if you haven't read that one yet, go read it or give it a listen!
GYM
I meannnnn do you SEE my gunz?! Most of you know that I've been doing a hypertrophy program called the Bigness Project for the last 15 weeks, and at the end of July I completed the program, and I haven't stopped flexing since. I really loved it. So much so that I think I am going to start it all over again from the beginning asap, and get extra big and then have to walk through doorways sideways and rip the arms on my leather jacket, which has always been a dream.
If you're curious or want to learn about more of what it is, I did a big write up of it here that you should check out!
Though I don't own this specific set, I think owning your own bands is a great idea, especially for traveling and at-home workouts; I brought my own seat with me on my recent road trip and was able to use them for quick, on-the-go style workouts. You can get very creative with these things and find a million ways to recreate your favorite weight/dumbbell exercises from pretty much anywhere. They're affordable, light, small, and pack a punch when used right. Definitely recommend owning a few!
CLOTHING & ACCESSORIES
I get asked about a camo hoodie I wear a lot on Snapchat, and though this isn't exactly the same one, I think it's reeeallly fucking close. (It might even be the same? I don't know!). I bought mine from the Miir HQ in Seattle, and can't find it anywhere on the internet for you! *Sad face* But again, this is close. Very very close. Maybe even the same. Hard to say. I got mine in a few sizes up (L) so it's extra cozy (recommended) and my snapfam knows I basically live in it.
BEAUTY & SKINCARE
This is a liquid highlighter (think dabbed on your cheekbones and above your brows, or on your shoulders and collarbone), and it's basically mercury: Liquid metal. And it sllaayyyys. (It's not really mercury. But it really slays). It creates the most intense glow EVER with just a fraction of a drop. I'm in love and completely and totally obsessed, and if you see me coming from a mile away, THIS is why. *flips hair*
These little pads are like an at-home, more mild version of a fancy person peel you'd get at the dermatologist's office. They leave your skin tingling and fresh, and even though they recommend you use them every day, I only use them about every other day or every two days, and I can still notice quite a difference in my skin. Smoother, brighter, more glowy, and dark spots lightened. I'm digging the and will definitely re-buy whenever I get to the bottom!
This is just about the most fun you can have with eyeshadow. ALL THE SPARKLES. It's sort of a cream (as you can tell by the applicator), but it dries as a shadow, it's SUPER glittery and I fuckin love it.
This plus the Iconic London Illuminator will pretty much turn you into a sunset glowy disco ball and I WANT ALL OF IT.
I'm thinking about doing tutorial with this soon... is that something you'd be into? Let a sister know!
FOOD & KITCHEN
So I actually gifted this to my husband last Christmas since we got into espresso on our honeymoon last May, but I have really started using it a ton as of late. My go-to drink is a "shot in the dark", or a cup of coffee with a shot of espresso, (hot or cold), and this has been making that happen for me every day at home. It doesn't take up a lot of counter space (of which we do not have a ton), is sleek looking and easy to clean. It also has a milk frother that can froth milk either hot OR cold, so it's basically a Starbucks in my kitchen, and the thing has more than paid for itself already, even though it's pretty affordable as these gadgets go. Highly recommend!
HOUSE & HOME
For when you want to walk around with a boombox on your shoulder but ain't nobody got time fo' that. This little speaker packs a punch: it gets loud, the battery lasts a long time (8 hours I think), it is waterproof and sort of has a rubbery (read: drop-proof) feel to it, and my husband and I have been toting it around everywhere lately: cooking dinner, working outside on the house, and we even used it in the car on our road trip when the car speakers randomly broke (yay!). Definitely a great little summer accessory, functioning car speakers or not.
Ok so this was in my June favorites, BUT! SO many people have continued to ask me about this over the last moth that I thought I'd include it again!
Listen: I could tell you about how it makes your phone easier to hold, how you can prop it up to watch videos and shows, or how it attaches to your car dashboard, but all you really need to know is it makes taking selfies 1000% easier and so yes you need dis.
This bendy lil guy is quite the upgrade from the propped-against-my-water-bottle filming standard I've had for years. If you film any of your lifts in the gym, vlog, or just like to record fun stuff at home, this is a great tool to have! It also comes with remote a (bluetooth) shutter that I haven't tried yet. But the whole kit and caboodle is under $15, so not so bad, right?
That's it! What are you obsessed with these days? Anything out there I need to try? Let me know in the comments!
And remember that you can always check out my all-time favorites (read: ride or die, go-to products) and recommendations from everything from skincare to cookbooks in my shop tab!
Disclaimer: this post may contain affiliate links, which pay me a small percentage if you purchase the item. These links allow me to run this blog, so I appreciate your support!
Stop Waiting: How Those "Last 10 Pounds" Are Holding You Back
When you imagine yourself getting coffee next week, or going on a vacation next month, or paying your taxes next year, you probably imagine yourself being just a little bit better off than you are right at this moment, even if the event in question is boring or not that fun (taxes being case in point). Maybe you envision yourself as just a little less stressed, or a little more fit, or making more money, having better hair, or somehow just a little bit happier in some metric valuable to you. This, as it turns out, is something we all do all the time without even realizing it.
I recently read about a study which said that when humans imagine their future, they almost always imagine that they will be happier in the future than they are right now. This fact really struck me as interesting and quite profound. And while I think this is actually a wonderful and totally natural phenomenon, I also know that there are real ways in which this holds us back.
Entertain me for a moment and do this: instead of imagining the things you know you’re going to be doing in the future (getting coffee, taking a vacation, paying your taxes), I now want you to imagine the things you want to do in the future. The things you fancy yourself doing, the stuff that you wish you could do right now but you're waiting on the right time for. What are those things?
Maybe that’s something small like wearing that hot dress in your closet, or booking a photoshoot for yourself, family or business, or asking that person out. Maybe it’s something bigger like actually starting that business or side hustle. When you imagine these things that you want to do, do you hear a voice that says something like, “I wish I could do that now, but I’ll be more ready for it later”?
I wish I could wear a crop top now, but I’ll be more ready for it later when I have a flatter tummy. I wish I could start my business now, but I’ll be more ready for it later when I have more time. I wish I could book a boudoir shoot now, but I’ll be more ready for it later when I’m in better shape. I wish I could try CrossFit now, but I'll be more ready later when I'm more fit. I wish, I wish, I wish. Later, later, later.
And we do this so self assuredly, like we know that "later" is the perfect time, and when later comes, we'll be so ready to do the thing. Have you ever noticed that "later" almost never seems to arrive when you think it will? ... Or at all?
If we were to dig a little deeper here, I think we'd find that these "laters" are actually a dismissal of an insecurity we haven't quite faced yet. The truth is that we're likely struggling with our feeling of worth; we don't feel smart enough, or supported enough, or thin enough or the list goes on.
What is it, really, that makes you feel unprepared, right in this moment? Take that answer and dig into it. Like, realllllyyy dig into it. Get to the messy, ugly, tough-to-face bottom of it, because that shit will set you free. If it's support you need, reach out to your loved ones. If it's self confidence you need, invest in building that for yourself. If it's permission you need, you already have it.
Friends, we have got to STOP WAITING and START doing. STOP waiting for the last 10 pounds to disappear. STOP waiting for your schedule to magically open up. STOP waiting for some far off illusion of you being more ready, more happy, more fit, more ANYTHING, and do the thing NOW.
I mean, have you ever really stopped to think about the sheer length of the list of things that you’re waiting for some “perfect” time to actually do? How much of life you’re leaving on the table because of those last godforsaken 10 pounds? How much you’re risking actually never experiencing in your time here on earth?
Because, guys, that’s the real truth to this. How long have you been waiting for those last 10 pounds, for that open schedule, for that perfect time? My guess is, it’s been a while. Why would you continue to wait on these trivial matters (that may or may not ever actually happen), knowing damn well that tomorrow isn’t guaranteed to you?
Knowing that you passed up photos with your newborn because you were carrying some extra weight (that was used to nurture and grow and birth an entire human)? That you work out in long pants on that 100 degree July afternoon because you have some cellulite (that is a natural part of that powerful body that you’re in the gym growing and building in the damn first place!)? That you never pursued your passion because you were afraid you would fail (when you know so well that even failure trumps not trying)?
If you were advising your friends on this matter, you’d shout from the rooftops about how ready they are now! How wonderful it would be to see them forge ahead! How proud they’d feel of themselves for trying! How they are an inspiration to those around them!
But when it’s us, we decide we’ll wait. And I’m just not into it anymore. It’s time to do the damn thing.
AS RAFIKI SO WISELY SAID, "IT IS TIME."
Ask that person out. Take that class. Work out in a sports bra. Start that blog. Wear that bathing suit. Book the photoshoot. Use the damn nice china!
And do you want to know why? Because YOU ARE WORTHY OF IT NOW. Let that marinate around in your mind. Say it aloud. You are worthy of these things right at this very moment. You are smart. You are strong. You are capable. It’s just your mind holding you back, and it’s time to kindly ask it to sit the fuck down.
Tomorrow isn’t guaranteed to any of us, and no matter how much we like to think that we’ll be happier, more prepared, or more worthy of what we want in the future, the time is now.
Deciding to just get out there and do scary things can be hard at first, especially when you still don't feel "ready". I made a course to help you do it:
In Depth with Olympian Weightlifter Morghan King
Standing 5 foot nothing and weighing in at a whopping 105 pounds, you may expect Morghan King to be quiet, shy, or otherwise little, and frankly, you'd be wrong. This weightlifter (who was born and raised in the Seattle area) is as fun, bubbly, funny and chatty as they come, and I had such a great time hanging out with her and chatting about her trip to the 2016 Rio Olympics, where she came in 6th.
She has one of those personalities that makes you feel like you're best friends, even if you've known her for an hour, and she was constantly making us laugh with her quirky and outgoing style while we chatted in her gym in Bellevue, WA, while the CrossFit Regionals played in the background. She has recently relocated to Arizona, where she is opening a gym with her fiancé and coach, Dean Kruse, called Falcon Weightlifting, where she will continue to prepare and train for the 2020 Olympics. So go get cozy and settle in and prepare to be inspired! Without further ado, let's get right into it!
YOU COMPETED AT YOUR FIRST OLYMPICS LAST YEAR AND CAME IN 6TH. HOW WAS THAT EXPERIENCE FOR YOU?
It was surreal. I was really excited to go to Opening Ceremonies and then I found out that I was supposed to compete the day after that, so I didn’t get to go. I didn’t even stay up to see the torch get lit because I was so tired, but it all just felt like the blink of an eye. I was there before everything was set up and after everyone had left, and it was so cool getting done first, because then you get to enjoy everything. I didn’t see any of the big sights because I’m a little afraid of crowds, but I was thinking, well, I just got engaged here, we’ll come back.
THAT’S RIGHT! YOU GOT ENGAGED THERE, WHAT AN INCREDIBLE WEEK FOR YOU BOTH PROFESSIONALLY AND PERSONALLY.
Yeah it was pretty amazing, my family was there, his family was there, it was the Olympics. I joke that I’m screwed now, that nothing else will ever compare to that. Maybe when I have a gold medal around my neck.
THAT'S YOUR ULTIMATE GOAL, YOU ARE CURRENTLY TRAINING FOR THE NEXT OLYMPICS. WHAT’S THAT LIKE?
Yup, that’s the goal, and it’s gonna be a lot harder this time. The talent in America has skyrocketed, it’s pretty exciting. In just a short period of time, juniors are now doing what I did at my first Senior Nationals right now.
HOW DID YOU DISCOVER THE SPORT OF WEIGHTLIFTING?
I was doing marathons and triathlons before which was sort of the natural progression after soccer, but I was always realistic about it. I mean I’m 5 foot, I’m not going to be able to go as far and as fast as most athletes. I lost motivation training for them, it was really boring by myself all the time, just being in the pool for hours on end.
So then I started doing CrossFit which I liked because I was able to come in and be competitive again and vie for spots on the leaderboards. I started CrossFit in August, and the next March when the Open rolled around I got talked into participating, and our team made Regionals which was really fun.
I get asked all the time, “how long did it take you to get strong, or to get strong on your coach’s program?”, and I just think back to one of my very first days of CrossFit where we were finding a one rep max for our back squats, and I squatted 90 kilos. So I credit some of it to genetics, to playing power sports growing up, and having a background in gymnastics. Growing up I was always competitive, and I actually graduated with a degree in graphic design, thinking I wanted to pursue something beyond athletics. But I just kept falling back into it. And with weightlifting, I got to a point where it was like, I’m either gonna do this or I’m not, and it’s going to have to be 100%.
SO WHAT WAS THE MOMENT THAT YOU DECIDED TO GIVE WEIGHTLIFTING A REAL SHOT?
I think it was at the second CrossFit Regionals I competed in, where we were in the 200’s workout. We were ahead of all the other teams and then we actually didn’t even finish the event because of a judging call, and not hitting extension on some KB swings. And I was devastated. Just so mad, in tears. And then this guy comes up to me and says, 'hey, I just want you to know, those were the best OHS I’ve ever seen'. And at the time that made me furious to hear, but I think that was my defining moment because I went straight to Dean (who was a strength coach) and I was like, I need to get stronger, make me stronger. I just wanted to get really, really good at one thing, and he put me on a strength program that was centered around weightlifting, and I just immediately knew it was a perfect fit. It definitely helped to have someone who was so passionate about the sport, and Dean is still my coach to this day. [And her fiancé.]
I’ve always had that “I’m gonna out-lift everyone in any gym I walk into” mentality (which isn’t always realistic, but what can I say), and I love weightlifting because it’s this brute perfection sport. That feeling of, when you do it right, the world completely stops. I love that.
DO YOU THINK THE POPULARITY OF CROSSFIT HAS IMPACTED THE SPORT OF WEIGHTLIFTING?
I think it’s changed a little, and I also think weightlifting in general is changing. There is a lot more interest in strength sports these days. The rise of CrossFit has definitely helped. It helped bring light to breaking barriers with women and stereotypes. Weightlifting is a sport that’s really fun to watch- you either make or you don’t. With all the drug retesting and doping violations in recent years there was/is some fear of it being cut from the Olympics altogether, but I’ve been told it’s one of the most watched sports in the Olympics. I mean it’s not a sport you really watch all year, because most people don’t understand that competing less is the goal, allowing you longer training cycles. You don’t want to compete every couple of months, that’s just not sustainable.
I think for Juniors, CrossFit is a great place to start, especially to just build their GPP (general physical preparedness) since they might not be playing other sports in schools these days, and some schools even have PE removed altogether. So you lose all of that- you don’t get to play, to find what you like, and the variety of elements in CrossFit really help that.
YOU BREAK SOME WIDELY PERCEIVED STEREOTYPES ABOUT WEIGHTLIFTING WITH YOUR SIZE. WHAT DOES IT MEAN TO YOU TO BE A WOMAN OF YOUR STATURE AND YOUR STRENGTH?
I'm reminded of the time I was wearing a weightlifting shirt at the Pan-Am Games, and I was riding an elevator with these baseball players, and they asked what sport I was competing in. I pointed to my shirt and said weightlifting, and they all laughed. I was like, no, really, I do that.
It’s funny because two of our best Olympians were my size. Our only gold medalist was a 48k athlete. I was just at a Lululemon summit [Morghan is an elite ambassador for Lululemon] and we were talking about gender roles in sports, and I just kept thinking that when I was growing up, I never saw gender in sports. I was just a competitive athlete. I just wanted to play with the best, and maybe had a little Napoleon complex.
I think one of the things that is great about CrossFit is that there’s no real “body type” for it, but that’s also why I felt like weightlifting was more my style. I mean, it’s definitely hard to compete against the Elisabeth Akinwales, when you factor in body weight and the percentage and tonnage that I am moving around in the same event. Don’t get me wrong it’s definitely possible and we have seen results in that at the Games. The mentality for strong minded women that can do anything is growing at an enormous rate which is awesome to see.
WHERE DO YOU FIND INSPIRATION AND MOTIVATION TO KEEP PURSUING THIS MEGA GOAL TO MEDAL AT THE OLYMPICS?
When I decide to put my mind to something it’s going to be 110%. The last 4 years it was pretty easy because everything was new, I was just riding this high, and making every international team I tried out for. After the Olympics though, I went through this weird feeling of holy shit, it’s over, what do I do next? Am I really gonna put myself and my body and my family and my relationship through all this stress again for 3 minutes of being on stage?
It’s been harder for me after the Olympics to find motivation again, just knowing that it’s not gonna be as magical- it’s going to be really, really hard work. Not that it wasn’t before, I sacrificed my whole life for the sport, but now I know that I have the ability to medal, and I don’t necessarily think I thought that before. I have this "why not me" mentality.
I think a lot of times we put these international lifters on a pedestal because they have been doing weightlifting for so long. With them everything looks like calculated perfection. Seeing the rise of USA in the last couple of years and being on international stages says we are ready for more medalists, and I know I can be one. I do a TON of visualizing, and I always saw myself standing on the podium, but now I really know that it’s possible, I know I’m internationally competitive, and I know that people are watching.
I also get inspired when I think of myself being a role model. I’m sort of trying to find my groove, figuring out who I want to be as a person, who I want the public to see, and so on. I’m not a super flashy girl on instagram, I like to post things that inspire and motivate people. Something that shows you have to put in hard work to get results. I want mothers and daughters to see me and be inspired just the same. I want to be the inspiring athlete that people want to emulate, and that’s motivation itself.
Yes I’m an athlete but I want to be involved in the community. I think of Kendrick Farris who’s done such a good job with that- staying in the area that he grew up in, speaking to people in a way that inspires the younger generation to put their head down and work. The world could use more role models like that, you can never have enough of it.
I want to be the role model that teaches people that performance is more important than aesthetics, and just because you could gain one more place by dropping 4 pounds, doesn’t mean you should. There’s such a focus on diet manipulation right now and it’s kind of scary- I’ve even had parents ask me about it. I firmly believe until your child has a chance to become internationally competitive, protect their growth and teach them to eat healthy, teach them to love their bodies no matter what. Performance and love of the sport comes before all. Make sure you are having fun with what you are doing.
I’m actually really excited because I am going up a weight class! My body naturally sits in- between two classes, which is actually good for the sport since my coach likes me to train about 2-3 kilos heavier for recovery purposes. But it’s such a trend now to drop weight classes that I’m excited to rebel and break the trend and show people that they can gain weight too.
I’ve never really been someone who’s obsessed with food, but it can be a slippery slope on a cut. Weighing yourself every time you’re in the bathroom and that sort of stuff is not healthy. I mean you always want to watch what you’re eating to some degree, but competing as a 48 for that long of a time became a little bit too obsessive for me. Most of the women that I competed against at the Olympics were 53k weightlifters prior leading up to it.
LET’S TALK ABOUT YOGA, WHICH SEEMS TO BE AS MUCH OF A PASSION FOR YOU AS WEIGHTLIFTING.
I’ve been doing yoga for a long time; my mom and I used to do yoga together. I sort of dropped it for a little because it was hard to balance when I was doing triathlons, because you’d be training 24/7.
When I was doing CrossFit I started it up again and tried flow, restorative, bikram and hot yoga (all the yoga!) trying to find a style that worked for me, and I wasn’t really finding it. Then I saw Sandra Arechaederra, who is a master’s lifter, posting about “yoga challenges” on social media and I wanted to learn more. She totally got me back into it; we did month long challenges and it was so fun. Sandra created this pseudo program for me called #DoYourYoga - just a pose a day- that worked around my weightlifting training. It’s awesome because it has caught on and quite a few people follow it now.
I loved that I had found yoga that integrated weightlifting. I actually always wanted to become a yoga instructor for athletes and offer something that not only takes the functionality of stretching, but includes the spiritual aspect innate to yoga. I grew up in the church but I’m not really religious anymore, so yoga became my church. I’d go to yoga and leave feeling refreshed, whole, and like I had “me time”.
More recently I’ve really been into mindfulness and meditation, which is hard. I actually changed up absolutely everything 6 months before the Olympic trials, which by the way, is 100% completely not recommended. Ha! But. We just knew something was missing, and I trusted Dean. We moved across the country to be with one coach (which didn’t work out), then we moved to train at the Olympic Training Center where I worked with Zygmunt (who is the best human being alive), but he was coaching like 17 people at the same time, which is tough. So we knew something had to change, and that’s when we got with Shahin Nasirinia.
It was around this time that I started doing guided meditations before I slept, on the advice of Holley Mangold, and I would say that I owe at least 60% of my success at Olympic trials to meditation. Going into trials, I told Dean he couldn’t stay with me, and the day before I don’t want to see anyone at all, I just want my mom to bring me food. I spent three days by myself, just being in my own body.
Most people when they get on stage are super nervous and fidgety and I was so calm, so mellow, smiling and excited, because I knew I was ready. It was such an incredible feeling. I don’t think most people work on their brain- they think they can just muscle through it because it’s weightlifting. And I even see it in CrossFit: when you’re doing thousands of reps, yes you can muscle through it, but when it comes down to it, that last 10% is all mental and if you don't have it, you’re never going to get to that elite level.
I’ve always wanted to coach but I’m not sure I want to be in the gym all day every day, that just seems not so fun for me- I’m a very outdoorsy person. So getting into this mindfulness and poring through psychology books makes me want to pursue sports psychology. I mean, coaches are everywhere these days and I think the psychology behind it all has gotten lost in the mix. I feel like it’s considered “hippy shit” and that couldn’t be further from the truth. I must say it is definitely gaining popularity in the athletics community. It’s just learning to be present. It’s learning to be comfortable with who you are as a person and how to achieve your goals in life in an organized manner.
I think we all try to force things on ourselves or change very innate qualities about ourselves, like I have an artistic side that I always wanted to pursue, but I was always super competitive and tried keep sports as a side hobby. And I realized that this “hobby” of sports was pretty time sensitive and if I wanted to do it, I needed to do it.
HOW ARE YOU MENTALLY & PHYSICALLY PREPARING FOR YOUR GOAL OF MEDALING AT THE NEXT OLYMPICS?
I would attribute my mentality to lots of things; my nature, how I grew up, having a solid support system, a dad who pushed me and challenged me. But really what I think drives me is knowing that there are people out there who are working harder than me. Knowing there are people who want to beat me. And it’s gonna be a lot harder this time.
Now I have this target on my back. Which is strange because I haven’t really embraced the fact that I’m an “Olympian” yet... sometimes I wonder if that even happened. Such an accumulation of the last four years into moments on stage. I wonder what the root of that is, maybe it’s because I didn’t do as well as I wanted so I’m hungry for more. So now I’m faced with just doing my best. I mean I know what it takes to get there, so I just have to be confident in my hard work and trust that I can get back to that level. And then just deliver that extra push.
I think of Melanie Roach, who came back at 40 and was doing eerily close numbers that she did as an Olympian and I was amazed. I asked my coach about it and he said that it’s easy to get back to where you were... it’s those last couple kilos that you have to really fight for. I feel like that’s where I’m at now.
WHAT WOULD YOUR ADVICE BE TO WOMEN WHO HAVE A BIG GOAL OR DREAM?
Commit to it. If you’re gonna do it, don’t half ass anything. Learn to trust your gut. And if you fail, so what? What are you really going to lose? Money? Money comes back around. You’ll know you gave it everything you had. People are so scared of failure, and I think I am a little bit too, but failure isn’t bad. Commit.
Be sure to follow along on Morghan's road to the 2020 Olympics on her Instagram @kingmorghan and check out her yoga page @liftersyoga !
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HAIR + MAKEUP BY KLS ARTISTRY
Do Gyms Intimidate You? They Used to Scare Me Too
If you told me 5 years ago that the gym would be my place of both work and play, that I'd spend my days throwing barbells around and teaching people how to move well and get strong, all while wearing spandex day in and day out, I would've laughed right in your face.
Gyms made me wildly uncomfortable. If I had to go, I'd wear the baggiest stuff I owned, and I certainly wasn't anywhere *near* knowing what I was doing. I'd hide in the corners and untangle my headphones 40 times and maybe run on the treadmill for a little because that's what the girls always seemed to do, but only if I could find one in the back of the room where no one could see how much my body jiggled when I ran. The whole experience front to back was scary, stressful, far from fun, and clearly not for me. Man, how times have changed.
Ladies, I need you to know this. 👉 The gym IS FOR YOU, if that's where you want to be. Though it can be intimidating at first, I don't want you to ever believe that this space can't be yours, for any reason. That you can't someday learn how to barbell and feel comfortable (confident, even!) walking around in yoga pants, or even teach other people how to do the same, if that's what you want.
Never let anyone make you feel like you aren't ready, worthy, or welcome in these spaces, no matter where you're coming from or what you look like. Keep showing up and own that shit.
June Favorites: What I'm Obsessed With Right Now
Hey friends and happy July! At the request of my readers, I am starting a new monthly series on the blog where I share my current favorite things. Items range from skincare and makeup, to household and kitchen ware, to foods and snacks. So without further ado, let's get right into it!
GYM & CLOTHING
Lululemon Wunder Under High Rise
I get asked about these pants ALL THE TIME on the 'gram, and they are my favorite! These high rise Wunder Unders come in a few different fabrics and lengths, so be sure to try them all to find what works best for what you're looking for. But yea, these are amazeballs.
Forever 21 Swim
You guys, I'm not lion, F21 swim is pretty decent. I honestly can't stand the stores, but find myself going back time after time, and especially this time of year. I'm not down with companies charging $80+ each for bikini separates (WTF), and it can be so hard to find cute bathing suits that are on the cheaper side. I remember back in the day Target used to have the market cornered on this, but F21 has taken the lead, IMO. Really cute stuff, a price point I can get down with. Drawback: these suits really only last about 1, maybe 2 summers.
BEAUTY & MAKEUP
Living Proof Dry Shampoo
This is the BEST dry shampoo in the game. TRUST.
NYX Liquid Illuminator in Pure Gold
I shared this on my Instagram recently and for good reason- it's a great way to add a little summery, bronzey sun to your cheekbones. I'll dab a little bit o my cheekbones, temples, and bridge of my nose, either with my finger or a damp beauty blender. Extra bonus: It's affordable!
Laura Gellar Highlighter in Gilded Honey
I've been mostly into cream highlighters for my easy every day makeup lately, but when I'm looking for that highlight you can see from space, I'll dust this on on top of the creams. This is the perfect shade for summer and I love the formula.
NYX Soft Matte Lip Cream in Morocco
Such a fun, vibrant, summery red, that's affordable to boot! It looks so good with bronzy, tan skin, and is such a flattering shade of red (the orange undertones make your teeth look whiter). I'll be doing a makeup tutorial with this color soon so stay tuned for that!
FOOD & KITCHEN
Balanced Bites Spice Blends from Diane Sanfilippo
I have been using these wayyyy more than I thought I would (and I thought I'd be using them a lot). One of these blends seems to make it into almost everything I'm making these days, and with good reason. They are really unique and punchy flavor blends that add a great kick to any meal. My favorites are Diner (especially on eggs), Mega Med (I put it in tuna or chicken salad, among other things), and Smoky (just adds a great depth of flavor to pretty much anything).
HOUSE & HOME
Gretchen Rubin's Books
It's no secret I've been way obsessed with the author Gretchen Rubin lately. Her books are a wonderful study in self-knowledge, efficiency, time management, habit and goal setting, and general pursuit of a happier life. Highly recommend.
P.S. Search #shethrivesbookclub on the gram for more of my recommended reads.
PopSocket
I'm sure you've seen these things before but wondered what they are, and I recently got one and I'm pretty obsessed. It's a little thing you stick to the back of your phone that sits pretty flat, until you pull it out (like shown in the photo), and it basically acts as a handle for your phone. It makes taking photos (selfies in particular, no shame here) way easier, and it also props up your phone horizontally on any surface, which is great for watching videos. A cheap add on accessory allows you to clip your phone to your dashboard for easy hands-free map viewing, and they come in a zillion colors. Worth it.
Safari Dual-Sided, Stainless Steel Shedding Blade
As you may know (especially if you follow me on Snapchat), we have two English Setter dogs, and they are the loves of our lives, but HOLY SHIT do they shed! I am constantly lint rolling all my clothes, brushing hair off our couches and furniture, sweeping the house, and still I can't stay on top of their ridiculous shedding. Enter: this thingy. I guess these types of brushes are actually designed for horses, but man alive do they work to de-shed and get rid of excess doggie hairs. Also, both our dogs generally hide when they see their regular brush coming their way, but they actually seem to enjoy this one, so win/win. (Pro tip: Use this outside!)
That's it! What are you obsessed with these days? Anything out there I need to try? Let me know in the comments! And hey, HAPPY JULY!
And remember that you can always check out my all-time favorites (read: ride or die, go-to products) and recommendations from everything from skincare to cookbooks in my shop tab!
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