Easy Lifestyle Changes to Achieve Physical Wellness

physical wellness

Hey guys! Thanks for checking out my sixth post in the How to Create a Wellness Lifestyle series. For the first time in years, I feel strong. My body doesn’t feel brittle or achy or finicky like it has in the time since graduating from college. I can lift heavy things with ease, and I don’t get out of breath easily. Since noticing the gradual physical changes in myself, I’ve been in complete wonder about how amazing the human body can be. It has so much more power and ability than I ever imagined. And that brings me to my point- too many of us have gotten used to feeling sluggish and weak as the new normal.

It’s so easy to feel that way. It’s more simple to just relax on the couch after work or eat a huge helping of that delicious, cheesy lasagna. I know. Like I said, even I felt physically “blah” until fairly recently when I started changing up my habits. Improving upon habits is really what it’s all about. It won’t matter much to your physical well-being if you convince yourself, only once, to exercise in the morning. Same with eating healthily- sandwiching two healthy dinners between fifty unhealthy ones won’t really make a difference. And no gimmicky fad diets! It’s about changing your long-term, day-to-day habits.

 

From my experience, here are some easy tips and recommendations to achieve physical wellness through healthier eating and fitness:

  • Eat until you feel comfortable, not until you’re full. It takes the brain about 20 minutes from when you begin eating to register that there’s food in the stomach, so you’ll keep thinking you’re starving when really the brain just hasn’t had time to process the meal yet. So don’t shovel your food down! You’ll be incredibly stuffed and have an unnecessary amount of calories in your body. Just take your time, and slowly enjoy the taste of your meal.
  • Frozen grapes are an awesome alternative to normal dessert. Trust me, I’m quite the fan of cupcakes and donuts, but having one of those everyday just won’t work for the average person wanting to stay in shape. I don’t believe we should ignore our sweet tooth though- that’s just setting ourselves up for failure. Instead, for those of you wanting to watch your diet, try freezing seedless grapes! There’s nothing added to them, but the grapes taste like a fun, bite-sized sorbet.
  • Drink lots of water and then drink even more. It’s estimated that up to 75% of Americans are chronically dehydrated. Humans need a lot of water to keep their body functioning properly, and most people only drink a couple of cups per day. We need at least eight! When you have a headache or feel drained, it’s most commonly due to dehydration. So what do you do if you’re not a fan of the taste of water? Try flavoring it with things like lemon, mint, or cucumbers!
  • Try almond milk instead of regular milk. If you’re not sensitive to dairy (aka lactose intolerant), congratulations! You’re basically the only person in the entire world who isn’t. Sorry to put this out there, but if your stomach hurts or you have to go to the bathroom quickly after meals, you’ve got a problem. Notice if there’s dairy in what you’re eating/ drinking. More likely than not, you’ve been consuming milk all throughout your life and never considered that it could be the thing causing you discomfort. Try almond milk instead- Almond Breeze (original; unsweetened) is my recommendation. I use it in all recipes instead of regular milk, and it tastes delicious!
  • Go to yoga. My boyfriend and I have been going to yoga two to three times per week, and that’s been my main source of exercise lately. I know a lot of people who do yoga as cross-training when they’re not jogging or biking though. Some of Stefan’s guy friends have been making fun of him for going to yoga classes and make it seem like some effortless activity for weaklings. All I have to say is- go to Power Yoga, Vinyasa, or an Astanga class, and then come back to tell me you didn’t sweat and your muscles didn’t burn. Didn’t think so! My body has felt more strong and powerful than ever because of yoga. I can do crazy stretches, headstands, and handstands that require core and arm strength that I never knew I could have. But the best part is the mental and physical rejuvenation you gain after going to class. My body feels free and bendy, and my mind got time to focus on nothing but the depth of my breath and the sensations of my body. Ommm.
  • Eat out at restaurants less. This one makes me sad, but it’s true. Restaurants pack our food with so much butter and salt that it’s insane. Food tastes more delicious that way! But if you’d like to live healthier, cooking your own nutritious meals at home is the best option. This way, you can control what ingredients go into your dishes.
  • Go for smaller portions. I know all of these tips sound so common sense, but you don’t know how many people I hear complaining about their weight and then heap a gigantic dinner portion onto their plate. It really is simple. We have to be aware of what’s going into our bodies. When I go out to dinner, for example, I know from the get go that I’m only going to eat half of what’s on the plate. I’ll literally half it, and enjoy that portion of the meal. The other half won’t even be considered- it will go home with me as my lunch for the next day. Simple as that, and the same goes for when you cook at home. So if the “eat until you’re comfortable” method is too relaxed for you, go for this half and half method!
  • Find a physical activity that you love. Explore different fitness classes and try out a variety of workout methods to discover what works best for you. Decide if you like working out alone, in small groups, or with a large class. Do you prefer hardcore, bootcamp style workouts or sassy dance classes with Latin music? Would you rather sweat with cardio or build up muscle? Have fun exploring your options, and decide to make fitness a social event that will keep you wanting to go exercise!

 

When it comes to physical wellness, I’ve found that you just need to listen to what your body wants and needs. It is naturally intuitive and will tell you exactly what’s best for it if you really listen deep down. Don’t be afraid to challenge yourself. You can handle so much more than you give yourself credit for. You can learn to do handstands or splits or compete in triathlons or run a marathon. All that’s necessary is putting in the day-to-day work by improving health habits and gradually getting better until you reach your physical wellness goal.

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On that note, here’s my physical wellness goal: I would like to run my first 5k before March 1st… and I’ll work up from there. Now this may seem like a simple goal to all of you cardio fiends and marathon runners out there- but for me, it’s big. I don’t run, like ever. I’ve tried to jog a few times, and I think it’s the worst thing on earth. BUT I just read an article about how people who run half marathons and full marathons make more money in business, because you build the similar skills needed for endurance running as you do in entrepreneurship. So I’m going to see if I have what it takes to become a runner- a huge personal challenge if I say so myself! 🙂

What habits do you need to change in order to improve your physical wellness? Do you have any other tips for us? Please share in the comments below!

Have a great rest of the week,

xo Caylee

 

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Why I’m Not a Social Wellness Expert

social wellness

Hi everyone! Thanks for stopping by to read Part Five of my series, How to Create a Wellness Lifestyle. I could talk to you about how to form a thriving circle of friends and explain how to maintain these friendships throughout the years. I could even gush about what it’s like to be part of a tight-knit community who goes on retreats together and has monthly slumber parties with bottomless sangria fountains. I could, but I won’t- because I don’t want to be a lying hypocrite.

Honestly, building friendships is my weak spot and my open wound. It’s gone back and forth between being a dull pain and a sharp stab in my heart for many years. I’ve realized that I try to conceal my hurt by acting like I don’t need or want anyone in my life, because they’ll just prove to be another huge disappointment to me. But I actually crave deep, meaningful friendships- not just random acquaintances. I want a close group of girl friends who I can meet up with every week over drinks. I want to discuss our wildest dreams together and laugh about the ridiculous things happening in our lives. Okay, I think I’m describing the plot of Sex and the City, but you get my point! In all reality, I’m pretty jaded in the friendship department and don’t know how to get over years of that negativity.

I’m not going to go into major details about all of the friends in college who let me down or all the people who made me feel unloved and unworthy in my life, but let’s just say it’s enough to make me never want to be vulnerable in making a new friend ever again. So that you can get a quick picture, here are three more recent experiences off the top of my head:

  • I went to the University of Georgia where I didn’t know a single soul and was befriended by a group of three girls at the beginning of my first school year. We hung out all the time, ate every meal together, and had a complete blast. But when I didn’t get into the same sorority that they all got into, they dropped me completely. Not even another text message. When I passed them on the way to classes, they acted like they’d never met me. I felt so alone.
  • Almost all of my college “friends” stood me up (11 people!) for my 21st birthday dinner that I invited them to. They just never showed up and had no excusable reason even though I’d reserved an entire space in a restaurant for the celebration. The waitress kept coming over every few minutes to ask if more people would be joining me. It was hurtful and very humiliating.
  • I’ve lived in Miami for over a year now and the people I often hangout with through my boyfriend still don’t remember my name, They haven’t asked a single question to try and get to know me, and it makes me feel like I’m completely invisible.

I could literally come up with 5,000 other stories from my past similar to these, but you get the gist. I don’t even know if I just pick bad friends who hurt me or if I somehow deserve this treatment. In fact, now, I think I’ve turned into a bad friend myself because I push people away and stop contacting them. I don’t want to get close and be disappointed again. As you can see, it’s all a self-fulfilling prophecy- the social wellness part of my life is what I’d like to call a giant shit show.

Okay, I’m done with being emo! Sometimes we just gotta be vulnerable and get it all out there in the world so that healing can start to happen. So, what does one do when their social life is a crumbling mess? I have no freaking clue! I’m not the expert on this. Though I’m experienced and happy with the other areas of wellness in my life, having healthy friendships is not my forte. The only idea I have is to challenge myself to get out there and try to make a friend. It’s the only way to avoid permanent hermit-hood, right? If you’re feeling lonely or frustrated with your current friendships, give these things a try along with me. In the next month (by December 1st), I will:

1. Go to a Meetup. I think I could find some like-minded people in the following Miami groups: Borderlink (for travelers & curious, culture lovers), Pageturners (a book club), Girls in their 20’s, and the South Florida WordPress Group. I’ve always made friends through work or school though, so this will definitely be a nerve-wracking experience!

2. Ask the girl that I *click* with most at the Meetup to get coffee or brunch sometime soon. This is the hardest part for me. It feels like asking someone out on a date! What if I get rejected? GAH! Sorry for turning you down in the past, boys… I now know how it must feel!

3. Keep in weekly contact with my internet friends. Through blogging and using social media, I’ve started to build connections with some awesome ladies online. I just wish they all lived closer so that we could have beach days together! I’m pretty bad about staying in touch as much as I should to keep relationships alive, so this personality trait needs to change. Contacting each other on a regular basis is half the battle right there.

4. Hangout with an old friend. I desperately need new friends, but continuing to be there for old friends is just as important. Case in point, and my one bit of happy friendship news, is that I’m going to be the Maid of Honor at the wedding of my best friend since middle school! I’m so excited to experience these special life moments with her! Keep cultivating those old friendships- we all need wonderful witnesses to share in the memories of our lives. 🙂

5. Keep being open and vulnerable. Writing such a personal post and talking about my failings in friendship is hard for me. I would much rather keep going on with my life like everything is perfect and like I have a billion friends. But true friendships require each person to be vulnerable and invested. This will be the hardest, but most important, step that we all need to focus on in improving our relationships.

So are you feeling lonely in your social connections? Perhaps you have a lot of protective blockages, just like I do, that keep you from making new friends. If so, I’d love to hear from you. Share your thoughts, and let me know what you’re doing to cope. On the other hand, if you’re awesome at community building and consider yourself a friendship guru, then I’d LOVE to hear your strategies. In fact, it’d be great for you to guest post about it here! Email me at caypugh@gmail.com if you’re interested. 🙂

Have a wonderful rest of the week!

xo Caylee

How to Create a Wellness Lifestyle – Part One

create a wellness lifestyle

In fitness magazines sold all throughout the country, we continuously hear “health and wellness” lumped together as one thing. But if wellness isn’t the exact same thing as health, then what really is it?

Wellness is never just one part of a person- it is their whole life. It’s not how many vegetables you eat, or if you’re a non-smoker, or if you go out for a jog every morning. It’s all of those behavioral choices combined and then much more than that. Wellness can be explained as being the varied dimensions of life that holistically form a healthy, contented lifestyle.

This multifaceted approach to understanding health and happiness is what made me want to use the term “wellness” as part of my blog title. Arguably, there are six different areas of life that contribute to wellness (shown below), and I don’t believe that you can be 100% well if you’re only focused on a couple of them. You might be thriving in your career, but are you sacrificing your health by sleeping only four hours per night? Or you might love your social life, hanging out with your girlfriends all the time, but are you also taking the time to challenge yourself intellectually with new creative pursuits? Maybe you’re lucky enough to have found your sense of purpose in life, but do you notice yourself constantly holding in negative feelings until you have emotional outbursts? We all have moments of lack in the different areas of life, but what it all comes down to is balance.

Creating a balanced lifestyle is what I want to inspire though my blog- Being brave by pursuing your biggest creative goals, making delicious, nutritional recipes, finding one’s purpose, learning how to have healthy relationships, and so much more. Over the next six weeks, I’m going to be delving into each of the six dimensions of wellness and showing you how to get more out of life in each area. It’s a gutsy move to stand up and decide that you want to live the best, all-around version of life possible.

So are you with me?

If so, here’s an infographic that I created to describe the six different, but equally important, parts of wellness that we’ll be exploring in the upcoming weeks:

wellness infographic


So what areas of life do you feel yourself lacking in? Where would you like to improve? Let me know, and I’ll focus even more on those areas!

For me, I feel like the aspects I need to develop most are spiritual and social wellness. And just to clarify, I’ll be talking about spiritual wellness in a very open sense without any particular ideology or religion connected to it. So whether you’re Pagan, secular-humanist, Jewish, or anything in-between, this is for you!

Comment or “like” to show that you’ll be challenging yourself, alongside me, to grow into a deeper sense of well-being in order live the most joyful, healthy life possible. First up, next week, we’ll be tackling emotional wellness! You can find the rest of the post series listed below.

Have a beautiful week,

xo Caylee

Part Two PostThe Basics of Emotional Wellness

Part Three PostWhat Spirituality Means to Me

Part Four Post10 Online Resources to Improve Intellectual Wellness

— I was inspired & guided by this wellness model from the National Wellness Institute. —

It’s My Birthday! And Other Happy Life Updates

Costa Rica May 2014 430b

I’m officially 25 years old, you guys! The age when it finally sounds like I’m a real adult, although most people know that I never want to become a standard, boring, adult-y type person. Year 24 of my life was filled with a whiplash of changes and a bunch of exciting experiences that I never imagined I’d get to have just one year prior. This has been, simultaneously, one of the hardest years of my life, and the happiest year of my life. It has zoomed by in the blink of an eye in some moments and has seemed to fall into slow motion at other points. I’ve started to redevelop myself into the person I truly want to become, rather than faltering under the pressure of what other people want me to be. I’ve savored, I’ve laughed, I’ve cried, I’ve finally been proud of myself, and I am so excited to see what my 25th year has in store for me. But before we get to my hopes for the next 12 months, here are some defining moments of my past year.

Year Twenty-Four Recap:

1. I started a new chapter of my life by moving to Miami with Stefan last year, and I’ve explored so much of the town already! Art shows, concerts, parks, kayaking, beaches, salsa dancing, festivals, farmer’s markets, restaurants in every neighborhood- it’s been so much fun going on mini adventures with my boyfriend in our new city. Though Miami definitely isn’t the place I’d like to live in forever, it’s been such a great learning experience for me. Plus, being only an hour and a half away from my parents in Naples and getting to visit them every month has been a nice change of pace from my usual far-off locations.

2. I got the most interesting job experiences of my life so far through working in corporate events and travel planning. I never would’ve guessed that I’d get the chance to plan a conference in Costa Rica for Louis Vuitton, or that Audi would allow me to plan an entire travel itinerary for their executives in Manhattan, or that I’d get to be an event producer for an iHeartRadio concert on South Beach. I got to coordinate and attend stunning, dream events which I am so thankful for, but I also learned that it’s not the right career path for me. I had to do a lot of soul searching and had many rough days at work, but I’ve come out confident in where I want to go now. The experience of this year in events gave me so many new skills that I can’t wait to use throughout my future.

3. Some amazing vacations have been had! In May, Stefan and I traveled to Costa Rica for 10 days, which may have been the most perfect trip of my entire existence. Except for Stefan feeling like his organs were disintegrating during our last two days- but other than that, paradise! Not only was it gorgeous, but it allowed me to clear my mind and refocus on what I truly find important. This summer, I also went on a three road trip up the East Coast stopping to visit friends and family in Washington DC, New York City, Ithaca, Boston, Charlottesville, and Raleigh. Even as I write this, Stefan and I are still on the road. We’ve been living at a hotel in Atlanta for the past month while Stefan works on engineering the new Atlanta Falcons stadium. I can’t wait to be home in my own bed! So unsettled…but I guess that’s what Year 24 is all about, right?

4. It’s been a year of crazy important personal development. I was pretty depressed when I first moved to Miami, but I was able to turn the year around by focusing on trying to find my passions and experience new things. I learned how to play ukulele, got really great at cooking healthy meals, and dedicated much more time to practicing yoga. But what’s most exciting is that I found my dream job that I’m going to pursue, and I started this blog, which I love to write in! Gutsy Girl Wellness has given me an outlet to creatively express all of my thoughts about life, travel, and health, and I’ve never been happier. I adore writing- getting to speak to you all through my words has already been the most amazing experience. I’m only two months into blogging though, so I hope you stick around for a while!

What’s Planned for Year Twenty-Five:

1. I’m taking a major leap towards jump-starting my career in the wellness industry! I applied to a nine month coaching training program last month, and after plenty of essays and a phone interview, I was accepted! That means I’ll be flying out to California in January for our welcome retreat, and I am beyond excited and nervous about what’s to come. This is the dream job I’ve been speaking of. I’ve been thinking about a career path in coaching for years, but I’m finally going to do it now! In addition to this big step, I’ll also be working on writing my first book and altering my blog to make it even better. So exhilarating. So scary.

2. More travel, of course! For my coach training program, I’ll be going to the Napa Valley area of California for several days. Stefan is planning on meeting me there and then we’ll road trip down the coast. We’re going to explore San Francisco, Carmel and lots of other little towns going south, LA, and finally San Diego before flying home to Florida. I’ve actually never been to California, and I have a feeling I’m going to love it. Besides the trip out West, I hope to travel back to Germany for the first time since studying abroad there in high school. I want to bring my mom this time, and show her the town I lived in and get to see my host family again. It’s been far too long. I miss Germany!

3. By the end of this upcoming year, I hope that Stefan and I will have decided on a city/ town to make our home for a long while. Though traveling is clearly one of my favorite activities, I also crave finding my place where I can become a true part of the community and put down some roots. It’s been too many years of me hopping from place to place and never having the time to build a strong enough connections to people. This will be the deciding year, so who knows where we’ll move in Year 26!

4. This will be a year for even more personal development. I’ll be participating in a five-week intuitive painting workshop, called Bloom True, starting next month. I love to create art, but I’m always so scared that I’ll make a mistake that I rarely pick up a pencil or paintbrush. I’m hoping this course will push me beyond those boundaries so that I can create some beautiful pieces. I’ll also be continuing with Beachbody workouts! Right now, Stefan and I are starting our second week of Piyo (Pilates and yoga combination) and participating in a challenge that teaches you new yoga inversions everyday. Doing headstands and handstands was way past my comfort zone just a few weeks ago, but I’m loving learning how to do inversions! Maybe thoughts of doing a Yoga Teacher Training are in the works…

Looking back over this list, Year 24 seemed to be a time of planting seeds for my future. It was twelve months of planning and figuring out what I wanted. It was my prep year. So that means Year 25, to keep going with the gardening metaphor, will be my year of growing into my goals and expanding my skills. Year 26 will hopefully provide some financial harvest. 😉

So if I could pick one word to meditate on and focus myself towards for the whole rest of this next year, it would be “courageous.” I want to push myself to be brave enough to follow through fully in all of my coming challenges and to become the best version of myself possible. I feel in my heart and intuition that this is going to be a big year for me- I’m not sure how yet, but I’ll have to work hard to make it happen! Thank you so much for stopping by and checking out my yearly life update! 🙂

Have a beautiful September 12th,

xo Caylee

Are YOU the One Holding Yourself Back?

limiting beliefs surf graphic

I’m not the type of person who’d be good at playing ukulele and covering my favorite songs. I’m not a sporty, adrenaline chasing girl who’d be into surfing. I’m not a New Age, woo-woo seeker who’d enjoy doing yoga and meditation. I’m not… I’m not… I’m not…

How many amazing opportunities and potential talents have you passed over or talked yourself out of because you believe you’re not a certain type of person? The above hobbies – playing ukulele, surfing, and doing yoga – are all things that I never thought I’d love to do, or even be good at doing!

Last year, I showed Stefan a bucket list of things I wanted to achieve before the age of 30, and one of my goals was learning to play the ukulele. Part of me actually wanted to learn. I didn’t know how to play any instruments, and I felt like I was missing out on this giant part of human existence by not creating music. But the other part of me thought, “If I haven’t learned how to play the ukulele or guitar before my age of 24, then obviously it’s not in my life path. I’m too old to learn something so complicated. I’m clearly not an instrument playing type, or I would’ve done it already- maybe I’m just more of a singer.”

False. If it was up to me and my stubborn brain, I never would’ve gotten to learn what turned out to be one of the loves of my life. Thankfully, Stefan saved me from a sad, music-less fate by buying me a beautiful baritone ukulele for Christmas. But it sat alone in the corner of my room for over a month before a disappointed Stefan asked if I was ever going to use it. I’d been feeling guilty seeing it there everyday, untouched, but I was honestly too scared to even try strumming it once. I was terrified to confirm my suspicions that I, in fact, was not a music playing type. Then all of my ukulele dreams would be dashed forever.

Stefan picked up the ukulele and showed me where to place my fingers on the strings. He then demonstrated some easy chords. The fateful moment came when it was time for me to try- and I SUCKED. It was hard, and I didn’t like the feeling of being new and bad at something. So there Josefina, my ukulele, sat in the corner for another couple of weeks before I summoned up the courage to try playing her one last time before giving up. This time, I did it my way. When I saw the movie “Her” a few months prior, I decided that if I only learned to play one song, it would be The Moon Song by Karen O. So sitting alone with my ukulele, I slowly learned the chords to The Moon Song and then added the words to sing along with my strumming. Once Stefan got home from work a few hours later, he was flabbergasted that I’d learned how to play and sing an entire song by myself.

I suddenly felt exhilarated that I was a music playing type of girl! I could recreate new versions of any song on the planet with my own beat and strumming style and voice. Amazing! Over the next few months, I practiced every single day and learned how to play at least 50 different songs on my ukulele while singing simultaneously. It turned into a time of total mental and emotional absorption for me. It was my meditation. It was my release. It was my joy. Tears came to my eyes as I sang Hurt by Johnny Cash, and I laughed as I covered We Can’t Stop by Miley Cyrus. In just a couple months time, I became the type of girl who played music and was confident in her abilities. The previous way that I viewed myself was totally shattered, and it opened up a whole new realm of possibilities for me. I never would’ve believed it if you told me that a year ago.

So, to get to my point, how are you holding yourself back? This entire post was inspired by a great quote that I found this weekend:

“It’s not what you are that holds you back, it’s what you think you’re not.” – Denis Waitley

Think about all of the limiting beliefs that you hold about your personality and your life. What positive experiences, jobs, and hobbies are you stopping yourself from trying because you think you’re not a certain type of person?

I thought I wasn’t a musician, but after giving it a real shot, I feel like I’m a natural at playing ukulele. I was absolutely terrified to try surfing in Costa Rica and didn’t feel like I was athletic enough to be good at it, but I popped up on the board on my very first wave. I’ve shocked myself time and time again by realizing that I’m not the diluted version of a person that I stifle into a tiny box inside my mind. I am so much more. I am whoever and whatever I want to be. And so are you!

Who says you can’t be the type to hike the Pacific Crest Trail? To own your own business? To learn how to sail? To make your own movie? To be a great parent? To create your own vegetable garden? To get toned and healthy? Sometimes you are the one stopping yourself! I hope that you choose to challenge yourself into being the person of your wildest dreams. Surprise yourself, and show that you can be more than you ever thought possible. You don’t ever have to keep being a certain type of personality, unless you decide to be the type who kicks ass and steamrolls your goals. In which case, go for it! 🙂

Thanks for reading, and please share your thoughts in the comments below. What type of person do you wish you could be but think you’re not? What’s really stopping you?

Have a beautiful Monday,

xo Caylee

Tweet this: “It’s not what you are that holds you back, it’s what you think you’re not.” – Denis Waitley via @Cayleepugh

Simple Ways You May Be Sabotaging Your Health Routine

serenbe vegetables
Establishing a consistent health routine that you enjoy can be a major challenge. There are so many temptations in life that make choosing to exercise or cook a nutritional meal seem like the least desirable options. (I’m looking at you bacon and macaroons.) So to give yourself the best chance for success, make sure you aren’t sabotaging your health through these behaviors:

 

You view making healthy dinners at home as a terrible chore.
One of the best ways to transform your health for the better is to start cooking your own meals. I see so much resistance to this in the United States where most of us choose to either go out to eat at restaurants or just heat up a processed, frozen meal at home. I get it- I love going out to eat! After a long day, the thought of working in the kitchen once you get home is a nightmare. But cooking really is key to knowing what’s in your food and having the power over your own health. Compared to restaurant food and frozen dinners, your own healthy meals will have far less sodium and fat, and far more nutrients. So decide to flip cooking on its head! Turn on some Cuban salsa music in the kitchen or have a conversation with your love as you cut vegetables. Take pride in learning how to satisfy both your hunger and nutritional needs with your own two hands. View cooking as an exciting, new challenge- your health will thank you.

 

You choose ways of exercising that are far away from your home or generally just a lot of effort to participate in.
Here’s an example. I see a fun opportunity to go kayaking every Wednesday with a South Florida fitness group but notice that I’d always have to drive an hour north of my house to meet them where they all live. Not to mention that I’d, of course, then have to rent the kayak and carry it over to the water (and back again later). I just stop things right there. It’s too much time and effort, and I know myself. Sure, if it was a one time kayaking trip I could convince myself to do it as a great, new experience. But to commit to participating in an activity that’s far away on a weekly, or multi-weekly, basis is just setting myself up for failure. For most of us, it goes like this: some days we’ll feel tired and not be in the mood to drive a long distance, then we’ll feel guilty and disappointed in missing the session, and then we’ll eventually stop going. Save yourself from that experience by choosing workout activities that are within a comfortable distance zone for you and that don’t take a ton of extra effort for you to participate in. Remember- you want to feel compelled to exercise on a regular basis, so make the whole process as easy as possible on yourself!

 

You don’t plan out your meals by the week.
Before I started on my summer travels, I was creating weekly meal plans for my boyfriend and I that detailed what we’d need everyday for breakfast, lunch, snacks, drinks, and dinner. I scheduled in two possibilities for meals out, preferably a nice dinner and a weekend brunch. Everything for my weekly shopping list was planned down to the ingredient. Eating in this way definitely goes against my personality type- I enjoy going out to dinner on a whim and picking the restaurant based on my current mood. But the truth is, if you want to eat healthily, you have to plan it out ruthlessly. If not, you’ll buy a whole bunch of random, expensive food from the store and not know what kind of dishes to make with all of it. A disgusting amount of food will likely end up unused and thrown away, and you’ll spiral into a pit of self-loathing every time you spot a grocery store. It’s happened to me a million times before, and the only thing that’s helped is planning meals, dish-by-dish, for the whole week. Boring, but true!

 

You sit down to unwind – watching TV, surfing the internet, looking at Facebook on your phone – right after coming home from work.
I know that all you probably want to do when you get home from work is sit down on the couch and relax for a bit. I understand. But that doesn’t mean it’s a good idea! To keep your momentum going, walk right through your front door and into your closet to put on your workout clothes and your sneakers. It will be a million times harder to get up in order to workout or cook a healthy dinner if you’ve already gotten more tired and comfortable in front of the TV. If you only remember three words I say, just remember: Don’t sit down!

 

You don’t make social time happen with exercise time.
We only have so many hours in a day, and the best way to maximize your time when it comes to exercise is to simultaneously make it friend time. Not only will you be bonding positively by getting in shape together, but you’ll also be making workouts fun and exciting by having a friend there. What could be better? By doing this, a positive correlation between exercise and happiness will be created, and you’ll also be building your sense of community. When I was living back in my hometown of Naples for 5 months last year, I joined an amazing, all ladies workout group called Blaze Fitness Fusion with a friend of mine. The workouts were always challenging, but what made me fall in love and keep coming back multiple times per week were all of the great women I was getting to know at the same time. So do yourself a favor- make a health commitment with a friend to keep exercising together and challenging each other.

 

You always talk the talk but never walk the walk.
A study discussed in Newsweek found that simply talking about a goal that we’d like to achieve gives us the same mental satisfaction as actually completing the goal. Keep that in mind as you scroll through pictures of yoga poses and healthy dishes on Instagram. Do you see all of these inspirational images and vow to your friends, “From now on, I’m going to juice every morning and practice yoga for 30 minutes before work”? For most of us, we get pumped and make big promises to the special people in our lives, saying that we’re going to work towards a new health goal. Honestly though, how many times does the goal achieving process stop there? We talk about the goal for a bit, feel happy, and then forget about it. Let’s catch ourselves and make sure that that we don’t get too satisfied with only talking about goal achievement- actually working towards our goals is what we should really be proud of!

 

So are you guilty of any of these forms of self-sabotage? I know I’ve certainly struggled with some of these issues, both in the past and present. The key is to remember that nobody can ever be perfect, so forgive yourself for past sabotage and decide that today is a fresh new day to begin again. Please share your thoughts in the comments below, and let us know if you have any extra tips for avoiding these behaviors. 🙂

Hope you’re having a wonderful week,

xo Caylee

 

5 Things I’ve Learned About Life This Summer

shining light quote

1. Your community doesn’t have to be made up of the people in your town.

In this age of the internet where people from all over the world can connect over Twitter, Facebook, and a variety of other social media forms, why not take full advantage of this opportunity? I used to scoff at getting deeply involved in social media, because I thought it was a waste of time- that is, until I started utilizing it for my blog. And now, in just the past two months, I’ve met some of the coolest lady bloggers online! From my experience, it can be difficult making new friends in your community once you’re out of college, because often times, you’re just waiting for a serendipitous event to bring you in contact with friendly and interesting people. Instead of restricting yourself to only forming business and friendship connections with the people in your local community, think outside of those social limits. I’ve been meeting amazing people who share many of my common goals and interests though participating in fun Twitter parties and inspiring Facebook groups. If you’re not feeling supported by your friends at home, perhaps your soul people are waiting to connect with you from other cities!

2. I’m the best version of myself when I’m on the go and traveling.

When Stefan and I were vacationing in Costa Rica a few months ago, he remarked that I’m so much happier and energetic when I’m traveling. I would hop right out of bed at the break of dawn, and I’d be ready to explore for the whole day. I felt exactly the same when I was on my recent road trip up the East Coast- pumped to try anything fresh that came my way. I thrive on a combination of being busy and inspired, rolling in momentum over stagnancy. But traveling and being on the go is surely not what makes everyone the best version of themselves. It’s important for each of us to listen to our bodies and realize when we feel most energetic and in the flow of things. Then, do more of it!

3. Just because you follow your passion doesn’t mean success will come quickly.

Wouldn’t it would be wonderful if dream jobs and amazing lifestyles came easily to us all? Though I do believe that part of the struggle is just letting go of our ego and ignoring what other people want for our life, it really is true that work is inevitable. I could spend all day writing articles, marketing on social media, reading coaching books, and learning tips for small businesses. Even though I have a deep love for this whole business building process, it’s hard on the days when I feel like I didn’t get anywhere. I always have to remind myself that it takes time to become successful. So here are my thoughts- if we’re all going to work long hours to make it big and earn money in any industry we choose, why not pick the path that makes us happiest? It’s a no-brainer. That’s why I’m starting from the bottom and working hard to become a coach and blogger. It’ll still be a challenge, but at least I’ll be in love with my job.

4. When you follow what makes you happy, you’ll give off a shining light that attracts amazing people.

Which traits are most appealing to you: joyful, kind, and inspired OR bitter, selfish, and dull? I’m assuming you picked the former. From my experience, the more you embody these positive personality traits, the more people you attract into your life who value the same positivity in life. Truth: I can be the sassiest person on earth, but I was tired of the negativity and dramatic things that were being drawn to me. Instead, for the past couple of years, I’ve been trying to act from a place of love and understanding in every situation that I’m met with. Is it difficult at times? Hell yes. Does it sound hippy-ish to do that? Probably. But does it make me a happier person? No question about it. The best part is that during conscious attitude change the negative people naturally distance themselves from you and the positive people stick to you like a magnet.

5. On that note, you have to accept and set free the people/ things that are drifting away from your life.
Struggling and fighting to keep them with you isn’t allowing the natural course of life to take place. Let it flow. Though it can be challenging, let them go in a peaceful, loving way. It’ll hurt you and make you feel all alone, but I believe that if they were meant to be in your life, they would be. And if they’re meant to come back into your life in the future, they will.

So what are the biggest things you’ve learned about yourself, or about life, this summer? Please share with me in the comments below!

Have a great end of the week,

xo Caylee

 

The Gutsy Girl’s Summer Bucket List

Grab a pencil and paper, guys. It’s not too late to start making an awesome summer bucket list.

In my eyes, all fleeting things in existence deserve a bucket list to be made for them. They seem to create a sense of urgency in the way that we only have a set amount of time to finish something meaningful to us. A bucket list allows us to remember our goals more easily and gives a sense of achievement when we can mark our pen through each item.

There has been a bucket list for all occasions – One for all of the new things I wanted to try before college graduation a few years ago, one for what I hope to accomplish before I turn 30 years-old, one for all of the big ticket experiences I want to have before I die… And one for awesome activities to do this summer.

Since summer is already half-way over, I’m gonna have to move quickly to cross everything off of my list! For the record, I’ve never once completed all of the items on any of my dozens of bucket lists, but I have a special feeling about this summer. It’s going to be a crossing-off-my-bucket-list-bonanza! Want to join me? Here we goooooo!

 

  • Go to a local farmer’s market & learn some of the vendors’ stories. Getting to know where your food comes from can be such an interesting experience, and the farmers are often very passionate about what they do.
  • Learn something new & document your progress publicly. I would like to learn a new song, by heart, on my ukulele and then upload it onto the blog.
  • Plan a picnic at the park with someone meaningful in your life. Bring a supply of food you know they will love, and enjoy a few hours lounging outside together.
  • Try out a new type of yoga or fitness class that is outside of your comfort zone. Krav Maga? Kundalini yoga? A Bollywood dance fitness workout? Do it!
  • Make a new friend in your industry. Try to partner up on a small project, do a guest blog post swap, or interview each other for new business insights.
  • Finish 3 great books & write reviews to share with others who you think could benefit from reading them too.
  • Do something absolutely crazy – live with passion and purpose. Fall in love. Try an improv class. Start the amazing thing you’ve been too afraid to fail at. Be vulnerable and let your genuine, imperfect self be seen. Go whitewater rafting. Take a road trip. Just do something brave. Yes, please.
  • See a play or live show that is outside of what you’d normally enjoy. You might just discover something new to love!
  • Go on a nature hike & and make a mandala with all of the outdoor goodies you find along the way (twigs, flowers, rocks, leaves, etc).
  • Paint a canvas using just your intuition. Don’t plan it out and draw a picture with pencil beforehand – just create, wildly in the moment.

The Challenge:

So if you’re with me in trying to cross off this summer bucket list, let’s make a whole social media event out of it! Your challenge, if you choose to accept it, is to cross off as many of these list items as you can before September 1st. Use this blog as a jumping off point for inspiration! Write posts about your experience completing the bucket list challenges, and link back to this blog and let me know you’re participating. At the beginning of September, I’ll do a blog roll featuring your links and the awesome bucket list items you’ve achieved this summer. Also, if you’re a Twitter or Instagram fan, take this step below to feature our Gutsy Girl themed pictures together:

Think about it… We have a limited number of beautiful, bursting-with-life summers to enjoy in our time here on Earth. Be gutsy, and make this summer a passionate one. 🙂

Have a wonderful weekend,

xo Caylee