Lucky 7s Black Friday Workout

Black Friday Workout & Why I’ve Been Away

I hope those of you who celebrated Thanksgiving had a good one.  I did not celebrate this year, and it was depressing, but I live in the UK now, and it’s not a thing here.  I couldn’t even find a turkey.  Apparently, they exist in greater frequency after December 1st.

Interestingly, Black Friday IS a thing here.  I guess Black Friday is a happy thing?  Unless you had to work at 4 am today.

Black Friday is not my thing – it’s kinda gross, in my opinion.  You can read all about how I feel about malls, department stores, and shopping here.

Did you miss me?  Did you notice?  It’s okay if you didn’t, it’s been a minute, and there has been much else of greater importance going on in the world.

So, for those of you who might be interested/noticed my absence, you might be wondering why?

To sum it up… 2016.

If you follow me on Instagram or IRL or whatever you know that my thoughts on this year can be summed up in two words:  DUMPSTER.  FIRE.

Ugh.  I’m going to be real right now because that’s me.  I have been avoiding blogging (on all of my blogs) over the past 5-6 months because, quite frankly, I couldn’t deal with the shitshow of the election and the atrocities taking place in the world.  I’ve been super discouraged, angry, and, if I’m honest, DISGUSTED.

I talk about positive thinking and empowerment.  I believe in these things significantly.  But I cannot deny that it’s been tough to wade through the dumpster fire without getting burned.  We have to put it out.

I wear my heart on my sleeve.  I also wear my conscience on that sleeve.

It’s difficult for the things going on in the world to not leak into how I feel about literally everything around me.  It’s been tough to worry about creating content when I’ve wanted to shout from the rooftops about things that have been, as Michelle Obama says, ‘shaking me to my core.’

However, throughout all of this year, I have remembered that there are a lot of good people in the world and that I cannot let the focus of the bad apples and negativeness cloud my entire life.

In other news, I am back in school.  I am pursuing a new degree (to add to the collection) in an attempt to find new career opportunities here in Scotland.  I don’t know what to expect between Brexit and the recent election, but I’m remaining optimistic and hoping for the best.

NOW for better news.  I have been working on a new fitness jumpstart program which is a sign that I am getting on with things, and I will not continue to let the uncertainties of the world cloud my days.

I am aware that my privilege allows me to do so and I do not take this for granted.  

Here’s a post-Thanksgiving quick and effective workout – check it out, share it, etc.!

Sweat out some of the drama with me!

 

Lucky 7s Black Friday Workout

How have things been going for you? Are you ready to send 2016 off and welcome a new year?

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Upper Body + Cardio BootCamp Workout

Happy Monday, guys!  I know I’ve been a bit MIA, but it’s because I have been expanding my writing career over the past two months.  I have been contributing my writing to some new sites (including my first published Huffington Post essay!).

I also started a second blog, which is quite different from this one.  It’s called ErIntuition, and it’s a much, much lighter side to yours truly.  It’s not a blog about wellness; it’s just a place where I blow off steam and talk about things like hair, tv shows, and anything that comes to mind.

I love writing about fitness, mental health, and nutrition, but I’ve got another side to me that sometimes needs to blow off steam and I thought this blog might not be the best place for it.  If you like my sense of humour, however, you should give it a read!

Anyhoo, back to today’s post!  I’ve been super duper busy, so my personal workouts have become a bit more intense and fast-paced.  Honestly, even trainers get the blues and winters are just the damn pits.  I don’t know how the weather is where you are, but here in Glasgow, I am so over it.  It’s cold, rainy, windy (I’m talking, like, Dorthy’s house is about to fly to Oz windy) and just slippery.  I love doing my workouts outdoors, so, for me, this weather is just awful!

For this reason, I have created a series of 25-minute workouts that can be done indoors with little space and equipment.  These exercises may look simple enough, but they work up a serious amount of sweat and burn a phenomenal amount of calories.  Today’s workout is an Upper Body + Cardio BootCamp workout.
Bootcamp Cardio Workout

 

Please consult your physician before starting this or any workout program!

What’s your favourite weatherproof indoor workout?

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Intention: Smile

Let your smile change the world but don’t let the world change your smile.

We’ve heard a million sayings about the power of smiling, but so many of us walk around looking stoic and closed off.

Years ago, when I was working in Harlem, I used to walk past this one homeless man every single day.  I was constantly wearing my headphones and looking forward and focused at all times.  Until one day, when I forgot my iPod and had to experience the walk from the subway to my office.  I walked past the same man I had walked past for weeks but this time, he said, “good morning” and so I said good morning back.  He quickly replied, “Atta girl, you never smile, and you have got a whole lot to smile about!”  I’m not going to say I smiled every single walk from the train to my office from that point forward, but a good morning to this man was in order every time I walked by him.

The power of our smiles are an underestimated but untapped happiness resource we all have at our disposal.  Studies have shown that people who smile regularly and often lead happier and more connected lives.

For instance, did you know that smiling is contagious?

Here are  some other facts about smiling:

  • Smiling makes you appear more attractive to others.
  • Smiling can instantly improve your mood and the mood of those around us.
  • Smiling can boost our immunity.
  • Smiling activates neuropeptides that send messages of happiness throughout the body causing a chain reaction of the release of endorphins, dopamine, and serotonin which relax your body and naturally lower your blood pressure.

So slap on a happy grin! 🙂

Daily Intention Workout #12

Daily Intention Workout Challenge

Daily Intentions Workout Challenge

 

How often do you smile?

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Intention: Joy

Pleasure is always derived from something outside you, whereas joy arises from within.

-Ekhart Tolle

Joy is not just a word used during the holiday season.  Joy is a something we all need in our lives 365 days a year.  The word joy comes from the Latin word gaudere which means “rejoice” — which means to show great delight.

Today’s intention, joy, is to find the happiness and good in what you have to be thankful for in your life right now.  It’s about finding your true happiness.  

You may be thinking if being happy is so easy, why are so many people so miserable?  The reason so many people are unhappy is because they are always searching outside of themselves for what brings them happiness.

If you regularly require other people’s approval, you’ll never find happiness in loving yourself.

If you typically expect things to bring you happiness instead of finding pleasure in the things you have already available to you.

If you constantly worry that you’re not living your life’s passion, you’ll never truly find it.

(By the way, here’s an amazing TED Talk by Terri Trespicio called, “Stop Searching for Your Passion.”)

We can embrace more joy in our lives by small acts such as starting a new hobby, having kind conversations with yourself, and volunteering to a cause that helps others.

Being in service to ourselves and others is where our real joy begins.

Daily Intention Workout Challenge

Daily Intentions Workout Challenge

How will you discover the joy within yourself?

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Intention: Gratitude

Be thankful for what you have; you’ll end up having more.  If you concentrate on what you don’t have you will never, ever have enough.

-Oprah Winfrey

Oprah is such a wise lady.  I’m not saying this because, well, she’s Oprah, but because if anybody on this planet can attest to what possessions can and can’t bring you, it’s Ms. Winfrey.

I used to be envious of people who had more material possessions than I do.   Seriously, so guilty.  I’ve come to realize that the only way to be truly happy with life (regardless of my circumstances) is to appreciate all that I do have.  We could always “have more” or “have better” in our minds, but that’s the only place where this train of thought runs true.

Gratitude is the quality of being thankful; readiness to show appreciation for and to return kindness.   Every day that we wake up and have bodies that don’t fail us, we need to show appreciation.  Our gratitude is the appreciation of having friends, loved ones, food to eat, and shelter.  Gratitude is giving to others through the gifts that we have.

When we know what we have and appreciate it, the less we desire to fill our lives.

Some of the ways you can practice the intention of gratitude

  • Compliment others or make positive statements/observations about the environment around you.
  • Minimize gossip or critical statements for 48 hours.
  • Discover what you can learn from any “negative” situations you may encounter and how to use that lesson in the future.

Today’s Daily Intention Workout #10

Daily Intention Workout Challenge

 

Daily Intentions Workout Challenge

How do you express gratitude?

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