Wellness

JUMPSUIT // SHOES // SUNGLASSES

CONFIDENCE. It is the single most important embodiment to own because it makes all the difference in how you feel and what amazing things may come your way…when you attract them. When you have confidence, it radiates.

Yes, it can be hard in 2018 with social media – comparison sucks. But the key here is to DO YOU. There is only one you…let it shine and own it.

It has taken me almost 31 years to feel confident and comfortable in my own skin. Of course I am not all the way THERE, but man have I made progress. Here are five tips/techniques that have served me well in the confidence department…

1. Change your mindset/think positive

This one is so simple yet makes such a huge difference when put into practice. Here’s what has worked very well for me: replace one negative thought with three positive thoughts. Taking part in this practice has massively changed my outlook on everything. Even the bad things in life come with positives, and I love to look at life this way.

I think of this replacement technique as designing my thoughts and future. There is no place for constant negativity.

2. Stop comparing yourself and focus on YOU

Who cares what other people are doing/if someone has a larger social media following than you/is thinner than you…the list goes on. Jealousy does no favors. Take the time to acknowledge these comparisons and how you feel, and then move on and focus on your goals, dreams, and ambitions.

3. Face your fears

Fear can threaten your physical self and our ability to regulate emotions because fear usually means that we do not feel in control…AKA not a good place to be.

It’s clear then how damaging the influence of fear can be, therefore it’s all the more important to realize that you can never truly run from your fears. You can keep running, or you can face your fears and then CONQUER them.

Ladies, this one has been very hard for me, but I practice all the time and I do it in small doses. I had always been that person to push things to the corner, or say “I’ll deal with this later”, but that did not serve me at all. Here is what I have done with every single fear that comes up for me:

+ Identify the fear: This is where you’ll work on the uncomfortable truth. Accept it, it is what it is. Once you accept it, this fear becomes a lot smaller just by beating the mental game.

+ Visualize overcoming that fear: What will it look like once you overcome your fear? How will you feel? Be as specific as possible when visualizing this.

+ Take action: Stay calm and GO! Tackle your fear with a to-do list/plan of action. By conquering your fears and getting extremely uncomfortable, you will feel so empowered. Trust me.

4. Spend time alone and talk to yourself

Getting to know yourself is SO FUN. I love spending time alone, whether it’s going to the gym on my own, running errands, or just staying at home and reading a good book really is the best. It is so important to strengthen the relationship you have with yourself.  We cannot always rely on others, we have to be able to pick ourselves up, give yourselves that pep talk, pat ourselves on the back, and reassure ourselves.

And yes, I talk to myself. Try checking in with yourself at least once daily and ask yourself how you feel. Is something bugging you? Are you excited about something? Pause and ask yourself how you feel, and allow yourself to think through your options if a decision needs to be made – a decision that you can feel confident about. Also, trust your gut. 99% of the time, it is right.

5. Dress up for YOU

There’s no denying that slipping on something like a simple and gorgeous LBD gives us that extra pep in our step. Or that wearing a chic blazer during a big meeting helps you own a room. Clothing, accessories, and makeup all play a huge role in confidence. When you look good, you FEEL good.

Speaking of clothes, this jumpsuit is just perfect for owning your confidence. Not only is it RED, but it’s also so flirty & chic. Love how comfortable it is too.

xo, Lynn

Similar foam roller

The foam roller is my BFF at the gym. We’re so inseparable that I bring mine with me every time I go to the gym, and look forward to rolling after every workout.

It started with the foam rollers provided at the gym – you’ve probably seen them if you belong to a gym. They’re a cylinder shape. As with most things in life, I wanted to take it up a notch and I ordered this roller with notches on it.

Why do I use it? It releases pain, for starters. It’s a therapeutic tool that is just so important, especially if you are active.

What does it feel like? When you use a foam roller, you use your own body weight against the roller and target specific areas. It feels like a deep tissue massage. Amazing, right? I like to roll my whole body (legs, back, neck, shoulders), however I am usually sore on my mid-low back. I lay on the foam roller on this area for a good 30 seconds at a time to really let the muscle release/relax. It HURTS in a good way. It really helps if you use your breath to manage any pain while rolling.

Let’s dive deeper into the pain relief, AKA Myofascial release. Myofascial relief describes what happens when you apply pressure to the affected areas to eliminate adhesions and release tension, ultimately improving movement and restoring the body back to its natural state. You might wonder what myofascial release means. Fascia is sort of like plastic wrap that covers pretty much every part of your body, comprised of collagen fibers that surrounds and penetrates your muscles, organs and nerves. Fascia essentially holds us together. Of course, sometimes holding everything together can take its toll on your body. It’s no different for our fascia. Through overtraining, it can become sore and restricted. Because of little tears that sometimes don’t heal properly, adhesions develop. If the connective tissue surrounding your muscle becomes restricted, you’ll notice your muscles will also become restricted in their movement. – Source

Not only does foam rolling help with pain relief, they can also help for reducing cellulite. Can we get an amen?! Kayla Istenses talks about this more on her blog: “Improved blood flow can also help with the removal of toxins from your muscles, meaning that foam rolling may help to reduce the appearance of cellulite.”

More benefits of using a foam roller include:

 Improved flexibility and increased joint range of motion

For years, stretching was the standard method to decrease muscle tightness and improve flexibility prior to either working out or performing a sport. Newer research, however, shows foam roller exercises before an activity can lead to an increase in flexibility.

 Improved circulation

Because blood carries oxygen throughout the body, good circulation becomes crucial to overall health. Among other reasons, a decrease in our circulation can lead to a whole host of problems like numbness in our limbs, impaired cognitive ability (the ability to think clearly!) and a weak immune system. Myofascial release can help improve circulation by breaking up the tight areas where blood flow may become restricted.

Stress reduction

Foam roller exercises can help reduce stress post-workout. One study found myofascial release can lower cortisol, your stress hormone that you want to seriously dial down after a strenuous workout. I’m ALL about this one as I am learning a lot about cortisol and how it affects the body.

Reduce exercise-related soreness

Whether you are an experienced athlete or a weekend warrior, you’ve probably experienced delayed onset muscle soreness (DOMS). Research finds foam rolling can substantially reduce the chances of that soreness creeping in so that you don’t spend the day after your first cycling class stuck on the couch wondering why your legs hate you so much.

♡ Prevent injury

Treating an injury becomes much easier when you avoid it in the first place. Oftentimes a consistent routine of proper stretching techniques combined with foam roller exercises can prevent many injuries associated with tightness and overuse.

Do you foam roll? What is your favorite kind?

xo, Lynn

Happy Amazon Prime Day! AKA Black Friday, Amazon style. You probably know by now that I am completely obsessed with Amazon, so of course I am excited for this sale. It’s the perfect time to stock up on really anything from home products to food to beauty items to fashion. Amazon really has it all. Because of that, shopping the Prime Day sale can be very overwhelming…so I’m going to break it all down for you.

What is Amazon Prime Day? 

+ This day is just for Amazon Prime members (including trial memberships!).

+ The sale starts on 7/16 and lasts a day and a half.

+ Thousands of items on major sale. The deals include spotlight items, which are items with limited stock (when they’re gone, they’re gone!), Lightning items, which are on sale for a limited amount of time, and savings, which are promotions that run throughout the entirety of the sale.

My approach when shopping this sale is to search items by category. Let’s break it down:

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My biggest tip for losing weight, toning up, shrinking in general? INTERVALS, AKA HIIT (High Intensity Interval Training).

Intervals make for the perfect cardio sessions for so many reasons. The benefits?

Glad you asked.

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I have an entire cabinet filled with smoothie ingredients. No, not because I think I’m fancy…it’s because I can never find the time to waltz around the kitchen and prepare a breakfast that involves cooking of any kind. I’m one who sleeps in as late as possible (currently trying to change this situation, but more on that another day).

I need something quick, healthy, and efficient in the morning, and this smoothie checks all of the boxes. I bought Body Love by Kelly LeVeque about a year ago, and love her advice on smoothies, AKA the FAB FOUR SMOOTHIE.

Wait, what is the fab four smoothie?

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