December 07, 2015

How To :: 3 Easy Tips for Working Out During the Holidays (bonus free printable!)

December 07, 2015/ Emily

Sometimes working out sucks.

Contrary to popular belief, however, working out isn't meant to make you cringe in fear or push it off until the latest hour of the day. It's supposed to be enjoyable, fun, and something you look forward to during your week. It can be challenging & intense, don't get me wrong. But it's not supposed to be terrifying.

If you've ever had a difficult time planning a schedule or sticking to one, you're not alone! Think back to your New Year's Resolutions. Was exercising more on that list? Maybe you've stuck with it somewhat or maybe you haven't. No worries. It might be the end of the year when the mad rush of crazy schedules is at it's peak, but that doesn't mean you can't find your new favorite workout. Last year, I fell in love with Barre3 in an attempt to procrastinate studying for finals and decrease my stress levels. I've been doing it three times a week ever since!

Exercising has been known to elevate the mood thanks to a flood of endorphins. It helps you sleep better at night. Exercise makes you feel confident and sexy in your body, because you're getting in touch with your power and strength. It's been known to boost memory retention and can help fight off illness. This last point has one major caveat: too much exercise can lead to intense fatigue and a suppressed immune system - rest days are important, so take them! I aim for and recommend at least 2 days of rest a week. Exercise, when done right, gives you more energy and simply makes you happier.

Read on for 3 simple tips for working out during the holidays ...

During the holiday season working out still kind of sucks & almost seems impossible. Here's how to do it:

1. Ink it in.

Just like you schedule appointments, book workouts into your calendar with ink (or swear never to delete them off Google Calendar). When it's written down with a specific date and time, it becomes as important as the working lunch or client consult. At the beginning of the week, pen in the specific dates, times, & types of workouts you'll be doing over the next seven days. For example: Monday at 6:15; in the gym for an hour.

2. Make it fun.

Like I said above, workouts aren't meant to make you hide in fear. They can be intense, work your muscles to the core, and leave you sore the next day, but if you're crying at the thought of your next session or don't enjoy the burn while you're doing it, maybe your workout isn't the best it could be for you right now. What we're drawn to changes over time, and what works for some might not work for others. If you normally do crossfit but now really want a calmer pace, take up some yoga or barre. If you're looking for more cardio in addition to your Vinyasa classes, try a meditative run (see the download below). Make it something that works for YOU, not your best friend or brother.

3. Be kind to yourself.

It's a really freaking busy time of the year. If you're someone who normally exercises regularly and now you're struggling to fit it into your schedule, try not to think all or none. If 60 minute workouts (just as a comparison, not a 'best length' recommendation) don't fit into your calendar, and you only have time for 10 minutes, then a 10 minutes workout is great! You'll still get the energy needed to power through the endless list of holiday to-do's and parties. Ten minutes a day will have you ready to rock those pretty holiday outfits you can't wait to put on. In the printable below, you'll find a 10 minute yoga flow & tools for a meditative run that can easily be applied to walking.

If you don't have time to fit exercising into your schedule, don't beat yourself up. Life is far more than sweating out toxins. You've still got it regardless, so flaunt that hot body of yours with a bright smile and cheery vibe.

Happy happy, everyone. And for those celebrating, Happy Hanukkah! Xx.

To celebrate the holiday season with movement, I made you this free printable :: click the image to download & print!

Like what you see? It's part of the new, free 7 page Healthy Holidays Guide.

Want a copy? Get it delivered to your inbox on Friday, December 11th when you fill out the form below.

P.S.S.S. Have you checked out all of the
other places Emily's spreading the Great Vibes?

October 23, 2015

Gift Guide :: 21st Birthday

October 23, 2015/ Emily

Happiness is about the unseen things, the moments that take your breath away, laughter at the end of a long day, puppy kisses, hugs with an extra squeeze, love. That's what it's all about. As long as my birthday has at least one of the intangible, it'll be a great one. But the next few items wouldn't hurt either ...

Today, I've put together 21 items that you'll find on my birthday list! I'm super excited to share with you my faves. Note :: I've used affiliate links throughout this post. Thanks for supporting The Great Vibes Guide & me! Xx.

Part I ::

1. water bottle (1/2/3)

3. macbook cover/skin (1/2/3)

4. portable speakers (1/2/3)

6. iPhone case (1/2/3)

7. carry-on weekend bag (1/2/3)

Part II ::

3. lipstick (1/2/3)

4. grown-up pajamas (1/2/3)

7. books (1/2/3)

Part III ::

1. stemless wineglasses (1/2/3)

2. tasteful shot glasses (1/2/3)

3. ice cube tray (1/2/3)

4. cork screw (1/2/3)

5. bar tool set (1/2/3)

6. bottle opener (1/2/3)

7. cocktail recipe book (1/2/3)

+Now, real talk here ... how much do you love gift guides?

P.S. Use the hashtag #thegreatvibesguide for anything that makes you feel like doing the happy dance or expressing your imperfectly perfect self.

P.S.S. Did you know you get a free free Great Vibes Guide & grocery store printable when you sign up for The Newsletter? >>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>

P.S.S.S. Have you checked out all of the
other places Emily's spreading the Great Vibes?

July 17, 2015

Weekly Finds || 7.17.15

July 17, 2015/ ekfriend

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|| Annnnnnddddd Exhale. ||

It has been a crazy month, as I'm (Emily, here!) sure it's been for everyone. I've been here, there, and everywhere yet nowhere all the same. I've taken a leap of faith and realized that sometimes, it isn't enough. I've tried and failed, cut my losses, started again, and realized that celebration doesn't always have to happen at the completion of a project. I've helped other people find their truth and get ready to propel forward into their niche while I have felt slightly left behind. But all that mindset changes today. Reality is what grounds us, but hope, inspiration, and passion are what ignite our futures. I'll try to remember this idea, and maybe together we can quit living in a fear of impossibility and start dreaming from a place of what's the worst that could happen?

+ What are you up to this weekend? I'm hanging on vacation, so I'd love to chat!

Don't miss the latest on the blog // afternoon travel snacks!

LINKS & FINDS YOU JUST CAN'T MISS ||

Do you know how much water you eat?

Well we all know how much I love pineapples. Here's a daiquiri in a pineapple. Yes.

If you watch this whole video of endangered sea otter pups playing, you will be happy.

What to share and not to share in a relationship. Interesting and valid in my opinion.

You're probably just Type A-Minus. Funny and true.

Explore, love, hope, and be yourself. Always. Have a great weekend! xx

Be sure to tune into my snapchat (@efriend216) or follow me on instagram or twitter (both @yourfriend_em) for my travel adventures and foodie finds! xx

Did you catch the launch of my new program, GLOW? Find out how you can get $25 just by sending someone my way!

the guide