#CommitToYou Challenge

“I ran a 5K today.
Why?
Because I said I would.”

Like you, I’ve been spending more time online than anywhere else these days–– Hello, Work From Home 2020! It’s been 6mo since I started working from home, but it wasn’t until 2 weeks ago that I had a 1:1 with myself.

Despite popular belief, you know what we’re really good at?… Committing. We’re naturally wired to stick to our word, hence the anxiety prior to making a commitment, and the guilt when we fail to live up to our promises.

“Despite popular belief, you know what we’re really good at?… Committing. ”

We make lists, sacrifice sleep, and often overcommit (comes with the territory). We’re hustlers, multi-taskers, and pros at keeping the plates spinning. Over time, the temptation isn’t whether we’ll continue, but whether we’ll succumb to exhaustion and condition ourselves to complacency. If we manage to escape complacency, we charge forward committed to our work, family, friends, social causes, and all those things we deem worthy. Rarely, if ever, have I met a woman who’s mastered the art of setting boundaries on her time. 

We want to be present in a hundred places at once, because deep down we want to give back, be of service, and bring good into the world. But you know who gets left in the dust through all of this? You. 

“But you know who gets left in the dust through all of this?
You. ”

I don’t know about you, but when everyone dove into their at home workouts early into quarantine, I cradled into the comfort of my laptop and stocked up on Swedish Fish #sorrynotsorry. I was diving into what I knew– what I could control when the whole world seemed to be falling apart.

While I’ve somehow managed to escape complete sedentary living thanks to hikes and light dog walks, nothing’s been consistent. If I’m being honest, my priorities have been elsewhere, and while that’s a calculated decision and a fair choice for anyone who deems it necessary, 6 months later and my mind (even moreso than my body) is being forced to deal with the consequences of my neglect. To me running is meditation, therefore, to me, running is therapy, and I’ve neglected that category almost entirely.

Commitment isn’t hard, it’s our focus that’s fickle. Our commitments are often external, not inward, therefore easier to stay top of mind. Ignorance is bliss, because it’s easy to neglect that which we can’t see. 

So, what now? Well, today we’re flipping the script. Today, we’re turning inward and claiming a tiny chunk of our day back for ourselves. Why?… Because nobody else can, but you.

Two weeks ago I decided I was going to get back in routine and commit to running 3x week. My week starts on Sunday and goes Through Saturday. I can run M/W/F, T/W/Th, or M/T/Sat–– IT DOESN’T MATTER, the point is to establish consistency, and if you’ve read this far, congrats, because I’m dragging you into this with me. 

I don’t care if it’s a mile, 20 minutes on a bike, or a slow and steady walk for a meaningful measure of time. I don’t care if you feel ready to start a new challenge, or if you have a to-do list worthy of challenging a CVS receipt. TODAY, you #CommitToYou, and we’re committing to you for 90 days.

“TODAY, you #CommitToYou,
and we’re committing to you for 90 days. ”

Why 90 days?…

First of all, because you’re worthy 365 days out of the year, and that should be reason enough. On a more practical level, we’re choosing 90 because our brains are capable of neuroplasticity, meaning new patterns of thought and behavior can actually create new positive pathways within our brain, and research show it takes 21 days to form a habit, around 66 days for a new behavior to become wired into our brains, and 90 days for said new behavior to become a lifestyle change. We’re doing 90 days, because that’s top of the podium and exactly the gold standard you deserve.

(Also, 90 days puts us right around end of year, and my OCD brain loves the opportunity to get a head start of mindset for 2021.)

“...new patterns of thought and behavior can actually create new positive pathways within our brain.”

I’ll lay out the details of this challenge below, but bottom line, it’s not complicated and it’s not worth overthinking–this is very much a “just do it” moment. 

I’m doing this because 30min for me makes me 100x better at everything else I tackle in a day. Working on you to find clarity, strength, and develop better efficiency isn’t selfish, it’s actually quite selfless.

“Working on you to find clarity, strength, and develop better efficiency isn’t selfish, it’s actually quite selfless.”

To join the challenge simply download the Nike Run Club app, and create your account. If you’ll be engaging in a different form of exercise, feel free to use the best app that suits your needs, the point is to keep a record of your efforts. Once you’re set up, log in 3x week for whatever activity you choose– mode, intensity, and duration don’t matter, the point is consistency. When you’ve completed a workout, either post to stories with hashtag #CommitToYou and tag me @hereinthestudio OR send me a DM– I’ll be cheering you on, and with your permission, calling you out as needed.

You can make this challenge whatever you want it to be, just know you have a crew doing it with you. Four legs go further than two, and remote or not, I could use a running crew ;)

Drop me a comment bellow if you’re in– Let’s go!

5 Tips for a Healthy Holiday // Feat. Fabletics

5 Tips for a Healthy Holiday // Outfit c/o Fabletics – To get your first outfit for just $25 here!

Happy Monday! The holidays are officially here, and starting Friday it'll be Christmas tunes all around. If you're anything like me, this can be a dangerous season for loading up on sweets and some of the year's best family recipes. Don't get me wrong, I am all for treating yourself, but the guilt I can do without.

As we head into the hustle and bustle, I want you to be at your best to enjoy the holidays, so while I'm no fitness expert, today I want to share five tips I've found helpful in keeping healthy over the holidays.

1. Four Legs Go Further Than Two: This is the perfect time of year to grab a girlfriend and make a pact. No need to wait for a new years resolution, team up with a friend and commit to being workout buddies this holiday season. Whether meeting up for a group class or meeting up for a run, I've always found it harder to give up when with a friend. With two of you involved, not only will you keep each other accountable for showing up, but working out will be much more enjoyable knowing the pain and gain is shared. Also, if you're in anyway competitive, this is a great way for the two of you to push each other further. Keep in mind the holidays are bound to get hectic, so this is a great opportunity to be productive and guarantee some quality time with one of your girls.
2. Get Ahead of the Game: Start now. Thanksgiving is on Thursday, and I promise you'll enjoy the holiday much more freely if you get a few workouts in before the big feast. There is no need to feel guilty when enjoying an evening with loved ones, so plan ahead, squeeze in an hour a day if possible and make it an investment in yourself. This rule applies throughout the month of December as well– if you know you won't be able to get to the gym on Wednesday, push yourself harder or give yourself an extra hour on Tuesday. You'll be sore, but you'll be ahead of your game plan, and that's the goal. Catching up during the hustle and bustle of holidays is far too stressful, and the boost of confidence you'll get from being ahead of the game is 100% worth the effort. Remember, investing in yourself is not a selfish use of time, but a way to better prep yourself both physically and mentally for work, family, and social responsibilities– your health is reflected in all aspects of life!
3. Become a Morning Person: I am the least morning person I know, so trust me when I say, I understand your pain. That said, with holiday parties and gift shopping this is the safest bet that you'll get your workout in during this busy season. When trying to become a morning person every detail matters, and there are a variety of seemingly silly but effective ways to help get you there. For starters, wear your workout clothes to bed, or at least lay them out the night before. Plan everything ahead of time, and I mean everything: socks, hair ties, water bottle, protein bar, everything. If you're not a morning person, you will be in a much clearer state of mind prepping these items before bed, than your will in a hazy morning daze. I guarantee you are much more likely to get to the gym on time when not having to rummage through a dim-lit room in search of your shoes. Need some extra motivation? This is another great reason to have a workout buddy– you will be much more likely to roll out of bed if you know someone else also gave up their sleep and and is waiting on you at the other end. Additionally, try signing up for a group class. Many gyms have penalties for missed classes once you're already signed up, so adding that extra pressure could be just the trick.
4. Log your progress: We all need pep-talks, and a Pinterest board is great place to start, but why not take it one step further and get a little more personal? One habit I've found to be surprisingly effecetive is tracking my monthly fitness routine. Hit up a class today? Simply jot the type and length of the class in a note on your phone. Went for a run? Jot down the date and length of your run. Seeing your work on "paper" is a great way to reference progress and watch yourself break limits. Again, if you're in any way competitive, you'll likely find yourself setting new monthly goals based on this data. While physical change can take time to show, this is a great way to track your strength and endurance. Keeping this information logged on your phone makes the task nearly effortless, so why not?
5. Treat Yourself: Like I said, I am all for treating yourself, but why limit your treats to just food?... Eyeing a new workout outfit? Set tangible goals and reward yourself! Set aside a small budget each and commit to working out 5 time this week. If at the end of the week you've met your goal, the outfit's yours. Same goes for accessories. Need a new bag for carrying that change of clothes? Agree that if you get to the gym before work for a week, you've earned it. Trust me, if you're hitting up the gym as often as you'd like, you'll be sweating through some serious gym clothes and a new outfit can be just the motivation to get you back. That said, keep in mind that, as cheesy as it sounds, your time spent working out is it's own treat. I know it can be difficult to make time for the gym, especially when work and kids get involved, but this is a time to clear your mind, relax, be tech-free, and burn some steam, so while you may be dying in that group class, remember this is your time, and you're quality of life will be better because of it!

To shop more outfits like the one above, click here– the sports bras are awesome!

This post has been braught to you by Fabletics, however, all opinions remain my own. The integrity of this site is far more important to me than any compensation or brand partnership. – S

Swoosh

Top (one size up) | Pants | Bra - new collection! | Shoes - updated | Fuel Band

I grew up in Alaska, where an active lifestyle comes with the territory. If you follow on Insta, you know I'm constantly trying new workouts. While I can't always find a convenient hike or mountainous trail, Chicago has it's own urban jungle to play in. 

Recenetly the hubs and I started training for the marathon, and I'm quickly being reminded of how much this training process takes over your life. Needless to say, these days my workouts consist of runs along the lake and through the city. While I'd like to say we accomplish these runs in the morning, truth is we're more evening people (note: if you ever see a really late night run posted on social media, know that I only do so because my husband and pups are with me– safety first).

On "rest" days you can find me cross training with a local studio, and here is where I've fallen in love with Nike Training Club!

Nike Training Club is an exciting extension of the brand's fitness expertise offering free– yes, FREE – studio classes and running clubs throughout the week. NTC is always providing fun and innovative ways to reach your fitness goals with special events scattered throughout.

This season NTC has been hosting a summer tour across the city hitting up neightborhoods like South Loop, Logan Square, Lincoln park, Pilsen, and this weekend the West Loop! While the workout is always different, you can count on awesome trainers and a great playlist every Saturday.

If you've never tries NTC, I'd love to invite you to tomorrow's event! It's not to late to get your RSVP in, so just click on the image above and meet me in the West Loop!...

xo

[show_shopthepost_widget id="164700"]

Perspective with Nike Hyperwarm

While home for the holidays I got to put Nike's hyperwarm technology to the test.

Growing up in Alaska, I've always been an active person, but running didn't start until I was in college. Team sports were my jam as a teenager, but as I grew older team sports weren't as easy to come by - running on the other hand required nothing, but a pair of running shoes and a killer playlist.

Nike's Hyperwarm gear kept me looking & feeling cool durring my trail runs in the snow. Designed to keep you dry and warm while breaking a sweat in the cold, Nike's Hyperwarm gear serves as the perfect base layer for any outdoor winter activity. The technology's impressive really, and I have to admit, I probably wore those fleece lined pants half the time I was home (also, the pattern on this half zip pullover is super flattering!). Trust me, I know it doesn't look like much protection when you're facing Alaska's winter temperatures, but if you keep moving, it's really all you need for an outdoor workout!

Outfit c/o Nike : Top | Pullover | Pants | Shoes (On Sale!!) To learn more about Nike's hyperwarm technology, click here.

My Philosophy on fitness:

Fitness is a big part of my life, so hang tight– I have a few thoughts...

Despite what my mind might tell me, my body loves a good work out. Don't get me wrong, I'm not saying I always love working out, I'm just saying my body always appreciates it.

How do I know?..

When I work out the first thing I notice are endorphins, I'm a happier person, I have more energy, and experience an immediate self esteem boost. While the physical results take longer, when I notice progress, I'm encouraged and feel like a stronger woman for it, making me more confident in every aspect of my day. Nothing beats that feeling!

There is never a time that I regret going to the gym, but there are plenty of regrets for not going. The biggest challenge is perspective. I have to remember that I'm not working out to punish myself for satisfying that ever so massive sweet tooth, but to treat my body & allow myself to be the best version of me.

I know it can sound cliche, and this is a delicate subject, but I believe that working out should never be negative, because it's empowering, even if it doesn't feel like it when I drag my lazy ass to do it (always the hardest step).