30 years strong :: setting new health and wellness goals

happy monday, everyone!

my 'out-of-office' reply is on, and

i am officially on vacation. i write to you

from kona, hawaii, where i am relaxing in

paradise--with family--for the next

week. however, i couldn't stay away from blogging

and wanted to share a few health and

wellness goals i have been working toward

over the past several weeks.

disclosure: a special thank you to brooks running for providing me

the jacket, top, sports bra, running tights, and shoes pictured in this post.

i am grateful for the opportunity to be a brand partner of brooks running.

as per usual, all opinions are my own! 

i celebrated my thirtieth birthday

in march, and over the past year (or two), i have

noticed significant changes in my body.

no longer can eat french fries and pizza and

chocolate chip cookies without 1. getting

a terrible stomach ache (gluten and dairy products

are not my friend), and 2. adding quick

weight to my arms, thighs, and stomach.

additionally, i have prominent laugh lines--which

i am 100% okay with--but

that furrow on my brow--eh, i could

live without it.

staying up late, not drinking enough

water, a few too many glasses of

wine at happy hour? sheesh! my 20-something 

self would laugh and seemingly be horrified at how 

poorly i tolerate these! in an effort to feel great, both

physically and emotionally, during my thirtieth 

year, i have made a conscious effort to practice better 

self-care. this includes finding activities that 

support my overall health and wellness.

i should preface this by stating that
i am happy, healthy, and eager to see what
this new decade (hello, 30!) has to offer.
i simply want to document the personal
goals i have set as a means of holding myself
accountable :)

1. exercise, exercise, exercise.
(and no, not extra fries, unfortunately.)
whether going for a walk, visiting the gym,
or running stairs, i am determined to
exercise five days a week. getting in 30
minutes of cardio is one of my favorite
ways to alleviate stress. while i don't mind
going to the gym (i belong to a local
la fitness), i prefer to be active outdoors!

believe it or not, i greatly enjoy running
the stairs. seattle has several scenic staircases
worth visiting; my favorites include the
howe street stairs (capitol hill), thornton
creek water channel stairs (northgate, seattle),
the staircase over western avenue
leading into pike place market (downtown
seattle), and of course, the stairs featured
in today's post on upper queen anne!

^^^ i cannot get enough of these shoes! 

i'm wearing the purecadence 7 road running shoe,

and the purple is my absolute favorite. ^^^

2. breathe. stretch.

you may or may not believe this, but

i have never practiced yoga. stretching

has never been a strong suit of mine, but

with increased stress and back pain (again,

hello, 30), i think it may be time to make

stretching a priority. i think the best way

to do this is by attending a yoga class so i can

learn the introductory-level poses!

my gym offers complimentary classes

as part of my membership, but if you're 

local to seattle and have a studio you love,

please send recommendations my way.

3. prioritize my skincare routine and

accompanying products.

i have always been diligent about

washing my face (i never sleep in my makeup),

but until recently, i would skimp on skincare

products. affordable and easily

accessible washes and moisturizers were

my go-to products, but i have realized that 

i am not only skimping on cost, but

also on the quality of the ingredients. in

the past few months, i have been

better about reading labels and ingredient

lists in order to know what it is i

am applying to my face. 

and unlike my teenage self, apply

spf and eye cream daily!

photos by karya schanilec photography

ghost short sleeve top: c/o brooks (exact here),

uprise crossback sports bra: c/o brooks (exact here),

canopy jacket: c/o brooks (exact here),

ghost high-waist mesh crop tights: c/o brooks (exact here),

purecadence 7 road running shoes: c/o brooks (exact here)

**these pieces are part of brooks running's spring

collection. items run true to size, and i love how supportive

the sports bra and running shoes are, whether i'm exercising

outdoors or at the gym.

a few others goals i recently set?

read! instead of scrolling through instagram

or watching tv before bed, i choose, instead, to read.

dedicate time to family. cherish time spent with

friends. and lastly, be happy! this last goal

may seem silly, but at times, i can be a 'glass half

empty' kind of gal. i am working to be more

positive and have a better outlook on things, especially

when i feel stressed.

do you enjoy setting goals for yourself?

how do you like to document these goals?

and most importantly, how do you

hold yourself accountable?

xoxo.

athliesure workout wear for the holidays

christmas is four days away!

only four days? how did it arrive so quickly?

i have to admit, this week, i am scrambling to 

finish last minute shopping, errands, and gift 

wrapping. are you caught up? if so, 

please tell a girl your secret.

disclosure: brooks running graciously provided me the top, jacket, shoes, gloves, and headband 

photographed in this post. as per usual, all opinions are my own! and thank you again,

brooks running!

whether you're heading to the gym,

out to coffee with girlfriends, or catching up on

last minute holiday errands (like visiting the 

christmas-tree farm), brooks running has you covered.

from your jacket to your sports bra and shoes,

brooks offers high quality, yet reasonably priced 

athletic wear for men and women. they're 

local to washington, too!

i have lived in my revel road running shoes

for the past several months. they're comfortable,

supportive, and stylish! i love the chic, 

black and white fabric; they seemingly match

all of my workout wear. priced at $100,

the revel show is perfect for my fellow runners

(and fashionistas) on a budget.

don't let cold weather interfere with your

active lifestyle! here in the pacific northwest,

layers are your friend. a down vest, headband, 

and tech-friendly gloves are the perfect accompaniments

to any workout. psa: my greenlight gloves have a

small magnet at the base of the wrist, allowing

me to attach them to one another after a workout

(no more wondering, 'where on earth did the 

other glove go?').

photos by jenn from hello rigby

jacket: canopy jacket c/o brooks (exact here),

tights: zella, t-shirt: c/o brooks,

shoes: revel running shoe c/o brooks (exact here),

headband: c/o brooks (exact here),

gloves: c/o brooks (exact here),

purse: borrowed from my mom

i often find myself missing workouts

during the holiday season. a hectic calendar, 

chilly weather, and frequent invitations to

happy hours and holiday parties make the gym

a lackluster priority. however, keeping active 

(even if it means walking laps around the mall 

while window shopping) is important to my physical 

and emotional health and wellness.

versatile clothing, such as my canopy jacket

and workout tights, allow me to easily 

transition from one activity to the next. i 

can no longer blame a 'lack of workout gear' on 

missed gym dates. in 2018, i am determined to keep up 

with my active lifestyle.

how do you stay motivated and healthy

during the holiday season? let me know in

the comments, and happy holidays!

xoxo.

how i relieve stress (without spending money)

since college, my health and fitness routine

have become increasingly important. while it takes

time to build healthy habits, i cannot tell you how

much of a difference i notice in my overall health, skin,

energy and stress levels when i skip the gym. for the 

past several months, i have worked to 'up my fitness game'

by running and completing other outdoor workouts!

being active (and burning those calories)

is much more enjoyable when outside, right?

disclosure: brooks running graciously provided me with the shirt, 

tights, and shoes featured in this post; ailihen provided me with the headphones. 

i am grateful for the opportunity to support and collaborate with these brands! 

all opinions are my own.

after reading fellow blogger, bailey's post from 

hot dress hot mess, i thought it would be fun to share

a few ways in which i relieve stress without

breaking my bank account. a bit of retail therapy can

truly work wonders (trust me, i've done this!), and

a sweet treat can be equally helpful (a cupcake? okay!),

but there are other great ways to reduce stress while

keeping the rest of your body healthy. 

go for a walk

a simple walk outside can do amazing things

for your health! take a deep breath, bundle up if 

necessary, and head outside. whether you walk one

mile or five, you are sure to feel better after

walking. this not only helps relieve stress, but

can quickly add steps to your fitness tracker without

exhausting your body.

call someone who cares about you

'hi mom, it's me... again...'

my mom is usually number one on my call list,

but i greatly appreciate chatting with my

 boyfriend and dear girlfriends when i am stressed. 

having someone listen to and support me feels

greatly reassuring; feedback is always appreciated 

over here, too!

listen to a power playlist

loud music (quiet music, too) can

be a great way to get motivated and feel

inspired. mumford & sons, the lumineers, 

adele, sia, mat kearney, and kesha are among

my current favorites! do you have a favorite

song or playlist that helps you relax?

or get moving?

be present

take five minutes to just be...

...to just be in the moment

...listen to your breathing

...relax your mind

...stretch your neck, back, and arms

and just be...

photos by karya schanilec photography

'run happy' t-shirt: c/o brooks (exact here), 

go-to running tights: c/o brooks (exact here),

revel running shoe: c/o brooks (exact here), 

headphones: c/o ailihen (exact here)

drink a cup of tea

i keep a basket of various teas in my 

kitchen. a warm cup of tea with honey can be

incredibly soothing. cuddle up with your

favorite mug, a soft blanket, and simply relax!

paint your nails

a trip to the local nail salon is

enjoyable, but the cost can add up (i may or

may not be addicted to shellac manicures as of 

late). i have found that painting my nails at home

can be equally therapeutic. put on some relaxing 

music, grab your polish of choice, and paint!

how do you typically relieve stress? 

let me know in the comments!

xoxo.

p.s. if you haven't already done so, be sure to 

check out fellow blogger, bailey's post, 'how to feel

confident without spending money' here.

fitness meets fashion (& a few tips to keep you motivated)

let's be honest, the excitement of the new year is slowly wearing off,

and my continual resolution to be more active (and consume

fewer baked goods and ice cream cones) is not going quite as well 

as i'd hoped. i enjoy keeping active, and i strive to hit the gym

a few times each week, but there are days i'm simply too tired. or i can't

fathom fighting the crowds for my favorite stair climber. or 

that double chocolate brownie is staring me down. however, a new 

pair of running shoes (and a reprieve from the seattle rain)

is a great way to get back on track! 

disclosure: brooks running graciously provided me with the running shoes and outfit i'm 

wearing in this post! as per usual, all opinions are my own.

since college, working out has become an important

part of my life. i should probably preface this by stating that 

i am in no way a fitness expert; in fact, quite the opposite. there

are loads of machines at the gym that i find utterly intimidating.

however, i've rounded up a few tips for you that have been 

of great help to me, in terms of living a healthy lifestyle (or attempting

to live a healthier lifestyle, as i just polished off the last 

of my valentine's day chocolate):

find a fitness buddy

whether it's your coworker, best friend, or significant other,

working out with a friend is far more fun (and appealing, in my 

opinion) than doing it alone! check out a local yoga class

or go for a stroll around your neighborhood. either way, you're

enjoying time with one another while doing something active.

wear a fitness tracker

i've had my fitbit flex for just over three years, and i can honestly

say, i don't know what i'd do without it! transitioning to an office job,

where i spend the majority of my day seated at a desk, means 

i must be more conscientious about moving my body - 

especially if i am hoping to get 10,000 steps in each day. i prefer to go for a 

walk during my lunch break, and i take every opportunity to walk over and 

grab a glass of water, stop by my supervisor's desk, etc. etc. 

invest in quality shoes and attire

when it comes to running shoes, i learned the hard way, 

you get what you pay for. that pair on clearance? not 

as well-made or supportive as a quality running shoe. brooks are

known for their running shoes, and i'm already on my third pair!

you should replace your shoes every 500 miles (or every six months, 

depending on the nature of your workouts).

another gym essential? a supportive bra. for years, i purchased those 

pesky pull-over workout bras and seemingly cringed when they cost more than 

15 dollars. ladies, a sports bra can truly make or break your workout. 

a wire stabbing you in the chest? a bra that offers little-to-no support? 

no thanks! brooks can get you fitted and 

provide you with a bra unique to your workout; if you're attending a 

yoga class, for example, the type of support you need will differ from what is 

required when going for a run. 

stretch, stretch, stretch

until recently, i would seldom stretch before

or after my workout. i could climb stairs, lift weights or jog and then simply

go about my day. as i've gotten older, i've realized the importance

of stretching both before and after working out, as well as throughout

the work day. 

remember to hydrate

though it may not need mentioning, don't forget to hydrate!

i drink far too much coffee (and subsequently far too little water); i need 

reminders to drink more water throughout the day, especially if i 

know i'll be hitting the gym later. adding a slice of cucumber or lemon to my 

water bottle, keeps me drinking far more water than i normally would.

photos by karya schanilec photography

don't forget your greens

green smoothies, green juices, green vegetables, 

i love you! this is a more recent infatuation, and it might take

your taste buds a bit of time to get used to, but i can't get enough.

this kale, cucumber, lemon and pineapple smoothie from pcc may be a bit

daunting at first, but after a few sips, you'll come to crave it.

shirt: brooks fremont running tank (exact here), 

jacket: brooks dash half zip (exact here), tights: brooks greenlight capris (exact here),

shoes: brooks purecadence 6 running shoe (exact here)

with my brooks running outfit and shoes, i feel an increased

motivation to workout. this look is both functional and fashionable

and will seamlessly transition from the gym to an afternoon coffee

(or smoothie) date with friends!

how do you dedicate time to your overall health and wellness?

any tips for curbing an insatiable sweet tooth is also appreciated.

let me know in the comments below.

xoxo.

all the green juice, please!

a few weeks ago, i had the pleasure of attending the grand opening of 

the new jujubeet cafe, located in bellevue. with fellow bloggers, 

i sipped green juice, sampled hummus and waffles and energy bites, 

and enjoyed meeting co-founder, bianca szyperski. it was an enjoyable

(and healthy!) evening. despite having an incredibly full stomach, i told myself, 

'i have to go back and try everything on the menu!'

'at jujubeet, we believe in seizing the moment. it only takes a moment to

make a change; it only takes a moment to treat your body right; it only takes

a moment to make a fresh start.'

source

the only difficult part? deciding what to order!

jujubeet cafe has a diverse menu - from smoothies and juices, 

to delicious coffee, cleanses, crepes, and hot or cold fruit and veggie bowls.

simple, unprocessed food items are prominent; the food is created

with care by knowledgeable staff and promotes a health-conscious, vegetarian, 

and energy-filled lifestyle. 

photos and makeup by elizabeth kathryn photography

i ordered the 'be green' smoothie (spinach, green apple, banana, ginger and lemon)

and the creamy carrot hummus veggie plate. at the grand opening, i tried the 'power green'

smoothie (spinach, kale, banana, pear and lemon), southwest bowl and cinnamon

oat waffle. everything was delicious, to say the least! 

overall, i strive to maintain a fairly healthy lifestyle - visiting the gym a few 

times each week, tracking my steps and daily activity with my fitbit, and ingesting

 green smoothies whenever possible! however, a busy schedule, and the 

convenience of eating quick, unhealthy snacks, sometimes takes over;

it's all about balance, right? and sometimes a girl just can't say 'no' to ice cream.

jujubeet has cafes in bellevue, redmond, seattle and west seattle.

their newest location, on main street in bellevue, is where these photos

were taken (and where the opening took place). 

with local restaurants such as jujubeet cafe, staying on track

and enjoying tasty, yet healthy foods is easier than ever. 

a special thank you to jujubeet cafe for inviting me to their grand opening. 

i cannot wait to come back and sample additional items on the menu! 

have you visited jujubeet cafe? what is your favorite thing to order?

xoxo.

chef by request meal delivery service

source

one of my goals for 2016 is to live a more active and health conscious

lifestyle (i previously shared a few additional health and fitness related goals here).

meal prep and cooking is not my strong suit! in fact, i'm absolutely terrible

at grocery shopping and planning meals in advance. my typical routine? grab 

a few healthy snacks to eat during the day and stop by a local coffee or sandwich

shop to supplement whatever is missing. the end result? spending a fortune, over eating, 

and finishing most meals with a cookie (or two). 

new year, new routine! when tara, from chef by request, asked if i would be interested

in sampling the meal delivery service, i immediately said, 'yes, sign me up!'

source

i must admit, i am not a foodie // food critic (unless you define 'foodie' as one who
enjoys sampling a variety of foods, particularly cookies, ice cream and the occasional salad).
however, after enjoying two days worth of fully prepared meals, delivered to my
doorstep, i might just consider becoming a food critic and lifetime subscriber to meal
delivery services!

i opted to sample the paleo menu, but chef by request also provides
family meal plans, gluten free and vegetarian options.
my meals included -
day one:
breakfast 
mushroom scrambled eggs and fresh fruit
lunch
albacore tuna and vegetable salad
dinner
balsamic tomato roasted chicken and broccoli
snacks
almond butter dip and fresh fruit
turkey and pear salad

day two:
breakfast
hard boiled egg, turkey sausage and fresh fruit
lunch
mediterranean shrimp salad
dinner
caramelized onion roasted beef
snacks
chicken and green bean caesar salad
egg salad with fresh fruit

as you can see, the menu is diverse and would seemingly appeal
to a variety of individuals, especially those aspiring to be health conscious, such as myself.
my favorite items were the balsamic tomato roasted chicken,
almond butter dip with fresh fruit, and chicken and green bean caesar salad!
overall, i was very impressed with the menu, delivery convenience, and
taste of my sample items. the convenience factor alone makes
this delivery service very appealing, especially for someone who struggles
in the kitchen (and with meal prep and planning in general).

unfortunately, two of the packaged containers i received (the albacore tuna
and vegetable salad and the egg salad with fresh fruit) were damaged upon delivery.
while i likely could have eaten them, i am a bit picky with food storage
and freshness and decided to skip these items - which was a bummer as i love tuna.

despite this, however, i would absolutely try the chef by request meal delivery
service again! the menu is expansive and the 40/30/30 meal composition
(40% carbohydrates from fruit and vegetables; 30% lean proteins; 30% favorable fats)
makes eating healthy simple and delicious. when finishing the items i received,
my hunger was satisfied and i felt good about the types of food i was eating.

additionally, chef by request strives to serve locally sourced foods in an effort
to support local farms and businesses.
 they guarantee your meals will be delivered to your
home or office by 6:00am. simply grab your lunch cooler and you're out the door
with no need to fixate on the dreaded question, 'what am i going to eat today?'
to learn more about chef by request, or to see if their delivery service is available near you,
visit their website here.

a special thank you to tara from the seattle chef by request for
providing me with the opportunity to sample two days worth of paleo food items!
xoxo.

**this is a sponsored post. i was provided with two days worth of items
from chef by request, but as always, all opinions are my own! 

my health and fitness goals for 2016 with brooks

^^^ my fitbit helps keep me on track throughout the day! ^^^

one of my biggest goals for 2016 is to dedicate more time 

to eating well and working out. you may or may not know this about me, 

but i have such a sweet tooth; i eat dessert after lunch. and dinner. and often

have a treat in between. while my meals are moderately healthy, 

i need to drink more water throughout the day and should add

 more protein and vegetables to my diet (and perhaps

have a few less treats? and less sugar overall). 

i strive to workout four times each week, but new year? new goals!

i'm hoping to continue working out throughout the week, but also 

meet my 10,000 a day step goal. this isn't always possible, of course, 

and i don't want to set myself up for failure.  

taking the stairs instead of the elevator, parking further away when at the

store or coffee shop, and being active with my toddlers during the work day 

are a few ways in which i can increase the number of steps i take.

running is one of my favorite means to alleviate stress!

give me a pair of supportive shoes and a good playlist, and i'm ready.

i should also mention that i am by no means a star athlete. or marathon runner.

that's my brother! i enjoy a jog around green lake or brisk walk through sculpture park!

^^^ stretching, squats, jumping jacks, and using my jump rope are other

ways i like to get my heart rate up! ^^^

photos by michelle dorman photography

what else motivates me to get my body moving? 

great workout clothes, of course! 

today, i am wearing the brooks launch 3 shoe.

this shoe provides adaptive cushioning, a segmented crash pad to

assist with heal-to-toe support, and moisture management technology to keep 

my feet warm and dry on our (frequent) rainy, seattle days.

i have on the streaker hoodie and capri, as well as the 

streaker racerback tank. the capri offers a personalized fit and my hoodie

is odor resistant (perfect for transitioning from a workout to errands

or meeting up with a friend for coffee!). 

i added my down vest as an extra layer to keep warm. 

what are some of your health and fitness goals for 2016?

if you have any workout tips or green smoothie recipes

to share, i am all ears! 

be sure to stock up on running shoes and attire from brooks

 (and check out their amazing winter sale, too!). 

in case you missed it, i shared a recap of my trip to the trailhead store here.

xoxo.

**this is not a sponsored post. all opinions are my own, however, brooks running

graciously provided me with the shoes and clothing that is featured here!