On Mondays We MOTIVATE [Week one]

Don't strive to be better than others; strive to be better than your best self.


Create what sets your heart on fire, and it will illuminate the path ahead

The sign of a beautiful person is that they see the beauty in others.

Take time to do what makes your soul happy.

HAPPY MONDAY!!

--Kristen

April Sneak Preview

I've been hard at work preparing posts for April! Here's what the line up is looking like:

FOUR NEW POSTS EVERY SINGLE WEEK!!

On MONDAYS we MOTIVATE

WORK It GIRL Wednesdays

FOODIE FAVS Fridays

Sunny ON Sundays

stay tunedddd!!!!

Love,
Kristen

ALL DAY, EVERY DAY

My  TOP five ITEMS I'd Rather not live Without

--it might be a random list, but it's a good one--

1. Lorna Jane Calendar.
Best calendar ever. Motivation, workouts and recipes.. every day, all year! I got my mom one for Christmas. She says "It's life changing."

2. Philosophy Lip Balm (Pink almond candy).
I'm a succor for the sample size items in the Sephora checkout line. After smelling this, I couldn't pass it up. Smells amazing and makes your lips feel so soft!

3. Caudalie Moisturizing Sorbet.
I use the Caudalie brand for all of my face products. [[Another find by my mom]] After using the face wash and moisturizers for a month my face was significantly brighter and smoother. I use this moisturizer in the morning and at night. I rarely get break outs now, and I really think it brightens and softens the skin! ------Find it at Sephora! or online!

4. Pink Bubba Mug!
Stays by my side all day long. Since I am sipping all day, I wanted something I didn't have to refill so often. Big enough to hold a lot of water, but doesn't look ridiculous. Kind of random but I really loft the soft straw that comes with it. And obviously had to get the pretty pink one!  ---Another awesome Target Purchase

5.  MAC Haute and Naughty Mascara
I wear mascara everyday. I feel it is the most essential of the make up products. Big bold lashes make such a difference! Just makes me feel pretty! I have used this mascara for years. I try a new one every now and then but have literally never found one I like better. Reasons: no clump, volume, amazing length. They sell one with a purple top now that is "blacker" .. LOVE.

Happy Weekend. AND HAPPY SPRING!!! WOOHOOO SUNSHINEEE!!!!
<3 Kri

For all my SUSHI LOVERS

SUSHI SALAD

created @ WHOLE FOODS. 

//A super quick DELICIOUS and nutritious sushi option //

--MAKE YOUR OWN---

FROM THE SALAD BAR: 

Spinach

Romaine

Edamame 

Quinoa 

Cucumbers

Feta Cheese 

Sesame Garlic Dressing 

FROM THE SUSHI BAR: 

Salmon 

Soy sauce 

ACTIVE GEAR FAVS

Through my job at fitness studio TreadBR I have become extremely familiar with many amazing active wear brands. One of the many aspects of the job that I love is being up to date on the newest fitness gear and trends. I absolutely love that fitness brands today have made it possible to dress cute but still comfortable and ready to teach or workout. Below are a few of my favorite active wear items/accessories! 

1. & 2. Violet love- headbands 

Great for working out or wearing out. Many, many, many different styles! Unlike most headbands, these never slip off my head. LOVE

http://violetloveheadbands.com  [[sold @ TreadBR]]

3. Solow- Leggings with tie dye bottom 
If you are bored of the plain black leggings, Solow has super cute options. The leggings pictured with the tie dye bottom flew off the rack at Tread. Comfy and trendy option!

http://www.solowstyle.com  [[sold @ TreadBR]]

4. Lorna Jane- Sunset Excel Mesh Tank 
Great for the outdoor summer, sunny runs! Light and the holes throughout make it nice and breezy.

http://www.lornajane.com.au  [[sold @ TreadBR]]

5. Lorna Jane- Madi Contrast Bra 
MY FAV. I grabbed this as soon as it came in. Love the back and it fits great.

http://www.lornajane.com.au  [[sold @ TreadBR]]

6. Lorna Jane -Running Short
I don't teach in shorts, but I think these are great for outdoor running [[soaking up a little sun while you do it]]  :)  Light-weight and comfortable for working out or running errands.  *These tend to run a little big.

http://www.lornajane.com.au

7. Asics Running Shoes 
I have been running in Asics for two years now. These are great. I never get shin splits anymore, and these hold up for a long time! Also the color options are so FUN!!

http://www.asicsamerica.com

8. Nike Plus App
Greatest app EVER! This will tell you your milage, time, slowest points, fastest points, fastest times….pretty much everything. Get it!

9.  Lululemon Yoga Mat 
My mom and I both got these mats for Christmas and we are obsessed! Great cushion and durability. Mine stays in my car at all times, so if at last minute I decide to go to yoga I am prepared!

http://shop.lululemon.com

10. Active Spanx 
An active pant made by Spanx---yes it's as amazing as it sounds. A customer favorite at Tread. Worth the price for sure. They just fit so well! They never slip down and the high waistline makes the midsection look great!!

http://www.spanx.com/shop/spanx/active/cat-38-catid-tn_spx_act  [[sold @ TreadBR]]

Snackin'

Found this snack idea in the Lorna Jane Magazine and had to share!
Apple
Almond Butter
Dried Blueberries
Cinnamon

This is a filling, delicious & healthy snack option!
Perfect post workout snack too!!

Happy Thursday!!
Kristen

It's a good day to have a good day :)

Make today fun. Make today special. Make today whatever you want it to be! 

This Month's Pump Up Playlist!

""

Grocery Shop Like a Pro [[part 6]]

Today wraps up my nutrition week posts!

I made a printable total body health WEEK PLANNER! Use this to stay organized and prepare for the upcoming week. Make room for splurges! You deserve it!!

Happy Nutrition Month!!

///go to this link on my pintrest to print full size///

http://www.pinterest.com/karsenault/coffeeconvocardio/

Grocery Shop Like a Pro [[part 5]]

GROCERY TIPS OF DAY 5:


The real deal with non fat: Just because it says nonfat doesn't mean it is healthy; it probably just means that there is more sugar to make up for the missing fat. If you are going to splurge get the real deal. Treat yourself every now and then! :)

how to pick fish: Look for wild caught; farm raised may have antibiotics or preservatives. At Whole foods the label says "responsibly farmed" which is probably okay but when possible I always choose wild caught.

the organic low down: Especially when it comes to chicken, eggs, and beef, organic is worth the price. The hormones that these animals are given can get into your system when you eat them.


Dinner Recipe I am loving: 
Spaghetti Squash!! A friend gave me this recipe and  I was so amazed at how much this tasted like spaghetti.

Ingredients:
Spaghetti Squash
Tomato basil sauce
mushrooms
peppers
chicken
SOO FABULOUS!

Side Dish I crave:
Sweet potatoes:
Wrap it and put in in the microwave for 6 minutes, cut into circular slices, top with some light sour cream and cinnamon. DELISH!

Favorite Veggie side: 
Asparagus
grilled,streamed,raw..its all good!

Grocery Shop Like a Pro [[part 4]]

IT'S SNACK TIME! 

Usually need a 3 o'clock pick me up? Here's some snack ideas to put that pep back in your step and keep you satisfied until dinner!

My mid day beverage: 
Green Tea with fresh mint-- a metabolism booster with a caffeine kick!

Grocery Shop Like a Pro [[part 3]]

>>>>>LADIES WHO LUNCH<<<<<<

So when we are grocery shopping for lunch we are probably looking for quick, easy and portable. I suggest a salad most days for lunch. It sounds boring, but if you get creative with it the possibilities are endless. Really any of your groceries can be mixed and matched and thrown on a bed of greens.

RULE NUMBER ONE: PREPARE, PREPARE, PREPARE! 
Decide what you are going to eat for lunch the night before so when the time comes around you don't get into one of those "No time, let's grab Mcdonalds situations." I suggest getting a lunch box and one of the cool plastic containers with all the separate slots in it and packing your lunch the night before.
WARNING: Not all salads are healthy.DITCH the CREAMY dressing, croutons, and bacon bits!!

Grocery Shop Like a Pro [[part 2]]

RISE AND SHINE BEAUTIFUL

 At breakfast time we need to fuel up to have the energy to conquer the long day. Be sure to have a balanced and nutritious breakfast that will keep you going until lunch. 

WATER: Immediately after you get out of bed, chug a glass of water [[a recommendation from The Body Book by Cameron Diaz]] --After a long night of sleep you have dehydrated a little bit and your organs will benefit from the water. This glass of water should be the first of many. I keep a water bottle with me all day long. Adding lemon to warm water adds a little flavor and also kick starts the metabolism. Get creative with your water: add any fruit you like. I have tried lime, lemon, and grapefruit water.. all delicious! 

COFFEE: ahhh coffee. Coffee is a ritual for me. I enjoy anytime I get to sip it slow and enjoy the warmth. If you are more of a "coffee with your milk person" here are some tips to take the guilt out of the brew:

• Cut out the sugar. If you do use sugar use the real thing not artificial. 
• Use skim milk, soy, almond, or  coconut milk instead of creamer. 
• If you are really feeling brave try it black! It's tough for the first week, but after a while it is not bad and you can really enjoy the bold coffee taste. 

Grocery Shop Like a Pro [[part 1]]

In honor of March being Nutrition Month:

//NEW POSTS EVERY DAY WITH GROCERY AND RECIPE TIPS AND TRICKS///

By the end you'll be shopping like a PRO!

As I started to make my grocery shopping list tip list there was so much info that I wanted to share that I decided to create multiple posts... each day this week I'll be posting new recipes, tips, and ideas for SHOPPING FRESH, PLANNING AHEAD & EATING HEALTHY. 


TODAYS GROCERY TIPS:

• PLAN AHEAD: Write down what you need and you will be less likely to throw junk in the basket. 

• DON'T SHOP HUNGRY: This also helps to avoid throwing junk in the basket. If you aren't having any cravings then you are more likely to stick to your list. 

• STAY OUT OF THE AISLES: All of the fresh foods are along the outside square of the store, and most of the processed foods lie within the aisles. Staying on the outside ensures healthy choices; you won't be tempted by the cookies and chips if you don't see them.  

• FRESH, FROZEN, or CANNED??: If possible always buy fresh. If you don't think you can use the fresh food before it goes bad frozen is better than canned. When fruit and veggies are flash frozen most of the nutrition is preserved. Most canned food has lost a lot of the essential vitamins and nutrients. Also, many canned goods have added sugar or sodium.