Hey, y’all! How’s your week been treating you? Have you been showing up and glowing up all month long with me? Let’s keep glowing together, then. This weekend on the blog and on social, I’m talking about Feeling your Feelings, foods for glowy skin + healthy dose of energy, my booty day workout, a Stretchy new WARRIOR Rhythm flow I’m head over heels for, and what’s happening NEXT week! Read on!
Class Calendar Week of July 18th-24th
Screenshot my class calendars for both online and in person classes by clicking here!
Note: I’ll be traveling and presenting for WARRIOR in July and August, so make sure you check my updates at the bottom of my LIVE CLASSES calendar page here each week for a complete list of which dates I will be out of town. All classes will have sub instructors names and formats listed, so you can go prepared and don’t miss any of your favorite classes!
Booty Day Workout
Grab your bands and dumbbells for Booty Day!
I was needing a quick & effective glute workout, and this one fit the bill. Wanna try some of the moves with me? Perform each move for 30sec each, repeat for 2-4 rounds depending on your time! Go heavy on the dumbbells, if you like.
Foods for Glowing Skin
It’s been so much fun talking about Glowing from the Inside Out on my social pages (Insta & FB) this week and I am SO EXCITED to share with you a bit more about food and how it affects both our insides and outsides! 🤩
Today we’re going to focus on foods that give us HEALTHY SKIN! It’s the largest organ in our body so let’s make it look fantastic! 😍
Some foods to eat for healthy skin are:
🩹 Walnuts contain a lot of zinc which aids in healing wounds in the skin as well as lessening inflammation.
🍠 Sweet potatoes are high in beta carotene which help protect your skin from sun exposure.
💪 Red or yellow bell peppers are a fantastic source of vitamin C which helps create collagen. Collagen is what keeps skin firm and strong. (Pssst… want to try my favorite collagen for skin & nails? Click here)!!
🍇 In a few studies, red grapes have been shown to reduce the production of free radicals which damage skin cells and cause signs of aging.
🥑 And avocados are full of healthy fats which keeps skin flexible and moisturized!
Feeling a little post-week energy slump? Next we’ll be talking about food for more energy – so keep reading!
Foods for Energy
Ever think, “God, I’m real tired, can you please add just one more hour to the day so I can get some more sleep?”
Teaching multiple classes every day, members often ask me where my energy comes from. First and foremost, it’s an energy and attitude of excellence that springs up from my soul (like from a deep well that God somehow dug out and then filled up within me)!! Not showing up isn’t an option – so I tap in and pull what I need .
But of course, I also have to refuel, once my actual body is depleted, to keep going. If you seem to always hit a wall in the afternoon, I got you covered!
While I do have nutrition supplements I love, I share my preworkout supp and cold tea fiber/focused energy supp nearly everyday in my IG & FB stories. So, today I’ve got a different tip for Glowing from the Inside Out: we’re talking food to give you ENERGY!
One of my go-to foods for an energy pick me up is eating some oatmeal! It’s full of fiber and takes a long time to digest which means energy for way longer than some sugary cereal that gives you a boost and then leaves you with a sugar crash.
Beans are rich in magnesium which is a mineral that actually helps the cells MAKE energy! I do have a sensitivity to beans, so I keep it to a single portion (about 2/3 cup). Black beans or kidney beans are my favorite.
Spinach is high in iron and iron is what transports oxygen around the body – part of the process that gives us energy! Our weekly grocery run usually includes a leafy salad mix with spinach, or a bag of frozen spinach for my smoothies.
Soybeans are high in copper and phosphorous which are involved in the process of converting food into energy. Not a daily food for me, but a new regular plant protein staple since focusing more on variety of foods for gut health .
Both strawberries and oranges are full of vitamin C which prevents fatigue before it starts – not so weird I crave these post workout then?.
And don’t forget water! Getting dehydrated can definitely cause low energy!
New WARRIOR Rhythm Lesson 12 Flow is sooooo Stretchy, YUMMY, & balance-y!!!
Don’t you just LOOOVE a good stretch? Ever wish you had more flexibility and balance?
Then mark your calendars for all the WARRIOR Rhythm classes you can get with me SOON because I just introduced Lesson 12 in my LIVE classes (online & in person), and our new flow is sooooo stretchy, yummy, balance-y!
But it’s not just limited to the flow… it’s drizzled in deliciously and strategically, from Warm Up to Cool Down, like pure maple syrup over a mountain of hot french toast! Just SOME of the stretches you’ll experience target: Thighs, hips, hamstrings & IT band, middle & lower back, obliques, calves… and oh so much more! But while we stretch throughout the whole flow, we also strengthen with a beautiful balance challenge in the second half (glory to the glutes & calves burn)!
Click here (or click the image above) to watch a sneak peek at some of our Lesson 12 moves we introduced this week , and I’ll see you in class so we can keep adding to the magic together, once I get back from IDEA World Fitness Convention ;-). If you’re a Wednesday night regular, Kelle Farmer is subbing for me and giving you a taste of Lesson 12 while I’m traveling! 🧳 Go support her and love on her and thank her for bringing Rhythm in my absence!!! See more about my subs and classes here
GLOW UP & SHOW UP CHALLENGE on Instagram ! Next Week’s Topic: Growing in Confidence
“If you can just be yourself, then you have to be original because there’s no one like you.” – Marc Newsom
If you’ve been patently waiting for the week where we talk about being your most confident, most authentic, most amazing version of yourself – the time is here! 🤩 Let’s start our Make Your Spirit Sparkle Confidence growing content together on Monday (perfect timing to share all the tips while I travel and have to show up on an even higher level with all my WARRIOR sisters at IDEA)!
FEEL YOUR FEELINGS
“Always be yourself, express yourself, have faith in yourself, do not go out and look for a successful personality and duplicate it.” – Bruce Lee
When talking about how to Show Up for You this month, we need to mention showing up for ourselves by feeling our feelings!
Ever been told “don’t cry?” 🙅♀️ or “it’s nothing to be mad about?” Well those phrases aren’t helpful at all. 👎
If you’re feeling something– happiness, sadness 😭, anger – it’s so much. better to let yourself feel the feelings than to avoid them. When you avoid them, when you stop yourself from crying, when you tamp down your anger 😤, you’re simply putting off the emotions– not getting rid of them. The feelings are still there, and they’re still going to come out at some point.
It’s so much healthier to just let yourself feel the feelings. Cry it out. Scream into a pillow. Talk it out 💬. Write it out, but don’t hold it in. It may be difficult in the moment, but it’s so much healthier in the long run to feel safe feeling your feelings. (That was a confusing sentence. 😅)
Our bodies aren’t designed to hold negative feelings in forever, and we live in such a time that we are tempted to numb it out through Netflix and Disney+, tune it out through YouTube and TikTok, stuff it down with sugar and drown it out with alcohol. You name it… I’ve done it. I’m not perfect. I have a past, too! Food was my go-to for dealing with stress . I wasn’t actually DEALING with it, though. I needed to bring it to God, but I was stuffing it down deeper and covering it up, pushing through , scared of facing it.
It is SAFE to feel your feelings, mama. ❤️ God will meet you where you are. Don’t hold them in. Bring them to Him.
That’s all I got for you this week! Til next time… Keep Living Life Fit mamas…
In Sweat & Faith,