athleisure love: tried and true favorites

 I wanted to share a few of my all time favorite fitness items. I loved when blogs first started and I could read about what other girls actually loved (compared to now where it's just the current season/new arrivals/etc.) I'm nosey, so I really just want to know about everyone's favorite go-tos! The things they've been going back to for years. (True story: I used to love watching "what's in my bag" videos on youtube in collge. lol) 

So with that in mind I thought I would share things I have been loving for YEARS. And they are so good they are still available.  Major classics. 

The topic is athleisure (#duh), so this is kind of the basic mom's starter pack haha. But I truly use these things weekly (and my nikes and fitbit are daily).

An I ended up sharing a couple more things at the end! Here we go....

1. Lululemon Define Jacket. This thing is so popular and for good reason. It's incredibly flattering, well made, washes perfectly and isn't too heavy or too thin. It's stretchy enough to wear over long sleeves or short sleeves, and also layers under a down vest perfectly in the winter. I have it in two colors (black and blue stripes), but seriously I want them all. Shop here. 

2. Gap Sports Bra. I have the medium impact and it's perfect for running. I have a small/medium size chest, and I wear a medium. It's great quality-- I have two and they are about 3 years old. I was also able to wear them through almost my whole pregnancy (so pretty stretchy, but still provided support). They have a bunch of different styles and colors. Check them out here. 

3. Nike Frees. Again- these are classics. I have 4 different colors and they just work for me. Super comfy for everyday wear or working out. 

4. Gap Tanks with built-in shelf bra. I love a good tank with a shelf bra, but a lot of times they just don't fit perfectly. These really work for me. I wear a small in the tanks (as opposed to medium in the bras) and I can run, but can't do too much high impact jumping/burpees, etc. 

5. Patagonia Fleece. I actually have the full zip (in this exact color). It's heavier than the define jacket, but not too heavy to wear inside. I got it when I was pregnant in a size up and was able to layer long sleeves underneath if needed. Super cozy, and I really like the length too. To me it's a more put-together sweatshirt, but still just as comfy. Check out a bunch of Patagonia fleece options here. 

6. Fitbit. I got my first Fitbit in 2013 and have been using them off and on since then. I now have the Fitbit Alta and I love it. I credit this for helping me lose the last of my baby weight. It keeps me accountable and helps me want to get more activity in my day. 

7. Zella High Waist Live in Leggings. OMG. These are amazing. I've had zella leggings for years and they are super comfy and hold up EXTREMELY well, but the high waist are a game changes. These are perfect if you are pregnant or postpartum as they really provide great support (and no love handle squishiness in the early postpartum days!) Not my fave for working out in, but for everyday wear these are the winner. 

8. Swell Bottle. It doesn't get any chicer than this! I like using straw cups at home, but on the road, these are the perfect size to throw in my bag, and they are just beautiful! They will also keep your beverages cold for 24 hours. More cute patterns here! 

More faves:

Old Navy Quarter Zip. These are a great length to wear with leggings, and super soft. And you can't beat the price!

Old Navy Seamless Sports Bra. The seamless fabric makes these super comfy and if you want a breastfeeding-friendly sports bra, then these are great because they are so stretchy. Again-- the price is right! I ended up getting a couple different sizes when I was pregnant and postpartum when my old sports bras were getting too tight. 

Lululemon High Rise WonderUnder. I like these high waisted leggings for the same reason as above, but I love this material for working out. I have honestly never found a pair of leggings that fit me better and stay put during runs and workouts better than Lulu!! And I love the 7/8 length for my height. I'm 5'2 and these are perfect! 

Okayyy... so that's it. Who knew I had so many words about ATHLEISURE?! Jk, This is how I dress everyday, so I have big feelings. Please let me know your all time favorites!! Beauty, clothes, boots, jeans... whatevs. I'm nosey and I want to know what you swear by. 

As usual, you can connect with me on instagram (here) facebook (here) or email me at cassandra@vivfitness.com. I love to chat so feel free to dm me too. xoxo

goal setting 101 (plus a free printable workbook!)

I recently re-vamped my goal setting mini workbook (totally FREE for you!), and I wanted to update my post on goal setting as well. 

I've used this method myself so many times, and it seriously is amazing. I can't take credit for it, as it is a technique commonly used in business, by coaches in every industry, as well as the companies I've studied coaching through (Precision Nutrition and Wellcoaches). So basically it's highly vetted and insanely helpful. 

With that being said, I did compile a bunch of info into a cute little printable mini-workbook. You can write on the pages (hence the workbook), or use it as a guide in your own journal or planner as you set goals.

Before we get started... this is NOT for you if you:

• are looking for a huge lifestyle overhaul RIGHT NOW
• are trying to lose weight ASAP
• want a quick fix

This is totally 100% made for you if:

• you are done dieting
• you want long-lasting lifestyle change
• you are ready to set goals you actually care about AND meet them!

Get your free workbook here or scroll down for a bunch of tips and tricks for setting realistic goals you can and will achieve if you use this simple method. 

Step One: long term goals & the wellness vision

Before we set any immediate/ right here right now goals, I want you to think long and hard about what you want to gain from your health and fitness goals and about what YOU want your life to look like a year from now.

Think about what YOU truly want. Not what you think you should want. Not what your husband wants. Not what your mom wants for you... what do YOU want??

What do you feel like you really deserve ?

 Take 10 minutes to ponder the following. Imagine yourself one year from now....

• How do you picture your life? Where do you spend your time? Who do you spend your time with? How do you feel? Why do you think you feel that way?
• What would it take for you to feel your best, happiest, healthiest self? What needs to change between now and then? What do you love about your life? What keeps you on track and working toward your goals?
• Consider what motivates you. What kind of exercise do you do? How do you feel about your body? If you were successful at meeting a goal in the past, what did you do that made you successful? 
• What do you LOVE about your life?? 

What is the point of this?? My goal is to have clients who are setting goals that get them to where they want to be! Who cares how far or fast you can run if you hate running! Your shorter term goals will lead you to your long term goals, so first you need to get clear about what you want in the next year or so. 

Step 2: three-month goals

Think about your wellness vision and what it will take to get there. Now, consider what behaviors, actions, and habits you will need to work on. 

• Take a step back from your wellness vision. look it over and highlight what is most important to you. 
• Now break your top few long term goals down into smaller chunks. These will be your three-month goals. 
• 3 month goals are more specific than wellness vision. in your WV you may say you want to run a half marathon or be 20% body fat or want to have more energy or a better relationship with your spouse. But maybe 30 months from now you want to lose 2% body fat or run a 10k or spend 10 minutes walking and talking with your hubs each night. 
• Actionable items (i.e. training for a 10k or  going to the gym __ times per week.)
• What do you want to be doing consistently three months from now? 

Step 3: weekly goals

Short term goals are the actionable steps you will take each day that will get you to your three-month goals (and eventually, achieving the goals you envision for the long term). 

• Break your three-month goals down further. what will you need to do weekly to achieve them?
• Only come up with the first week's goals. Don't worry about what you will do next week or the week after. 
• Focus on one new habit at a time. Example: you may already be drinking water, you just want to drink more. that is NOT a new habit. If you are not exercising at all and you want to start- that is a new habit). 
• No more than 2 goals the first week (!) this is SOOO important! Don't try to be an overachiever ;) we are thinking slow and steady for long term change. 
• Finally, schedule your daily tasks in your planner. What will you do to be productive?
• Click here for more info on setting weekly goals

Ready to put your plan into action? Research shows that WRITING your goals down with pen and paper  makes you more likely to follow through and meet them. Click below to get your free printable mini-workbook. 

p.s. this is just a glimpse of my full workbook! click here if you want the whole thing! 

Athleisure Love: Fall Favorites

As much as I hate to admit it, fall is coming and summer is winding down. I'm not ready for summer to end! But since it's back to school time (and a good time to go shopping, wink wink), I thought I'd share a few cute fall-ish items that are available now. I'm loving pale pink with army green (and of course gray and black because I'm boring). And there are so many cute casual tennis shoes out now too!

I live in leggings all fall and winter (but let's be honest...kind of all year long). But comfy doesn't have to be frumpy and boring! I love the look of leggings with a tank and a long cardigan in the fall. These items are perfect for going from the gym straight into #momlife. 

*affiliate links are used in this post*

1. Athleta Tank    2. Gap Sports Bra    3. Adidas Sweatshirt    4. Zella Leggings
5. Fitbit Charge 2    6. Swell Water Bottle    7. Zella High Waist Leggings
8. Lululemon Bag    9. Nike Roshe 2    10. Nike Flyknits    11. New Balance Sneakers

9 tips for adjusting to your postpartum body

The new mom months are a crazy time. So many new experiences, hormones raging, pain and soreness mixed with exhilarating love. New motherhood changes you in so many ways, both emotionally and physically.

I love coaching women to develop healthy habits, self-love, and positive self-talk in the postpartum months. Your health (physically and mentally) plays a big role in raising your tiny babe. Here are a few of my tips for feeling your best.

1. Be gentle. Be gentle with yourself, your body, your baby, your mind. Be nice to yourself. Speak to yourself like you’d speak to your daughter or BFF or sister that you absolutely LOVE. I highly recommend positive mantras or affirmations as a way to develop a positive relationship with your body. Your self talk will truly influence your self-esteem much more than any weight loss could.

2. First things first. Okay this should go without saying, but seriously. Listen to your body. Think about what your body needs. Are you craving more exercise? Get out for a walk. More sleep? Put down your phone and for the love of god, try and sleep when you can. Dying of thirst all day? Buy a freaking huge water bottle and fill it! (Cute water bottles + water tips here!) When it’s empty, re-fill it! Only YOU can determine what your body needs NOW. Every mom is different. Every pregnancy is different. We all bounce back at different rates and bouncing back has nothing to do with a personality trait aka you are not weaker or less than for taking longer to get into a groove! You do you, babe.

3. Social support. There is no time like the early postpartum months that social support is more crucial. After the initial wave of visitors and meals and calls are done, you are left with little sleep and a new tiny (and maybe crying) baby to care for. It can definitely be overwhelming. Meet up with other moms at local mom groups, using the Peanut app, or through mom based fitness classes like Stroller Strides. It feels good to be around other women who are going through (or have been through) what you are.

4. One thing at a time. This is my golden rule when it comes to coaching. One habit at a time. When you are ready to address your health and fitness, adopt one new habit at a time and stick with it for at least a week (maybe 2-3) before adding anything else. You are raising a brand new little baby. There are already a million things on your plate. Don’t try and do a huge diet/exercise overhaul all at once. You’ll end up disappointed which is no good at all. Focus on one habit. I always recommend starting with a prenatal vitamin if you aren’t taking one (yes even postpartum). Other great places to start are a protein shake blended with peanut butter in the morning, 10+ glasses of water per day and even more if breastfeeding, walking 15 minutes per day, etc. One manageable habit at a time will get you much further than going full force and then quitting 100 times.  

5. Eat your Veggies. Vegetables are golden when it comes to the postpartum diet. Why?? You need all the vitamins you can get, they are a source of hydration since they have a high water content, and you get a lot of caloric bang for your buck. What does that mean?? You can snack on a TON of veggies with very few calories, but still feel full thanks to the fiber they contain. That fiber also keeps you regular, which any new mom will tell you is important… #ColaceFTW…. SO. The easiest way for a busy mama to get her veggies in is getting raw carrots, celery, peppers, and/or cucumbers and making sure they are all washed and chopped in the fridge. Bonus points for putting them in individual containers or baggies (you overachiever, you). Then find a dip you like. There are so many amazing flavors of hummus. Find one and buy it! Then snack.

6. Get moving. After you get the okay to exercise, don’t feel the need to get back into your old gym routine. Just start with whatever feels good. It is definitely possible to get a great workout in at home. There are apps and youtube channels dedicated to this, plus a million body weight workouts you can do at home. And don’t underestimate the power of a good stroller walk!

7. Routine. Simple routines are everything, especially for a new stay-at-home mom. Even if you aren’t sure what your baby’s schedule will bring you for the day…. Every morning- up, dressed, and make a plan! Managing your time (as possible) makes everyone feel a little better. If you have any specific errands to run, make your list the night before (or during the middle of the night nursing sesh.

8. Food, fast. Utilize food prepping to avoid being forced to head out for fast food. By cooking a batch of chicken in the crockpot on Monday afternoon, you will at least have protein for sandwiches or salads, with any combo of sauces or dressings will make your life easier. I also recommend coming up with a list of quick snacks that you love. Make sure they include a combination of either protein + carb or fat +carb (or all three!). The point is to avoid carb-filled snacks, because they will only leave you feeling hungry after about an hour. And no mama has time for that.

9. Intuitive eating. Before you head for the kitchen in search of a meal or snack, think about how you are feeling? Are you hungry? Starving? Bored? If so, eat accordingly, but be aware of how you feel. If you are a new breastfeeding mom, crazy hunger may strike in the middle of the night. And that’s totally fine! Grab one of those quick/healthy snacks we talked about above and eat up. I kept little bars and snacks in my nightstand when I was a brand new mom because I was often starving after nursing in the middle of the night. It’s important to be in tune with your hunger cues because after the nursing munchies subside, you don’t want to continue chowing down strictly out of habit if you aren’t actually hungry. So pay attention!
   
   And a bonus..... Baby blues or ppd? Postpartum depressive disorders can come on at any time up until a year old. Be aware of your moods, how they change, and make sure you contact your doctor if you aren’t feeling like yourself.  

Tips for staying healthy this weekend...

With date nights, going out with friends, running errands and the temptation for fast food, it’s difficult to make healthy choices on the weekend (plus, I rarely want to cook dinner come Friday night). I encourage everyone to live a little and enjoy some treats every now and then, but there’s nothing worse than waking up on Monday morning and thinking “I blew it this weekend!” You can avoid that feeling by keeping a few tips in mind.

1.  Plan ahead. If you aren’t familiar with a restaurant’s menu, look at it online ahead of time. Most restaurants have a healthy option menu these days (my favs are CPK and Cheesecake factory). If all else fails, order grilled meat or fish with grilled veggies or a salad.
2. Go Halvsies. if you don’t want to eat off the lower-cal menu (or if there isn’t one) split an entree with someone. Restaurant portions are WAY too big for one, and this is a good way to make sure you don’t over eat while saving some cash and enjoying something tasty!
3. Drink water. sodas and alcoholic beverages are filled with calories. If you are drinking alcohol skip the fruity (calorie-laden) drinks and go with something simple. Or just drink water with a little lemon or lime. 
4. Skip the bread basket. I can sometimes control myself if there’s bread at the table and just not eat any of it, but if I do take a piece, there is no turning back. Don’t fill up on a meals worth of calories before your dinner even gets to the table.
5. Choose the restaurant. If you can, choose a restaurant you’re familiar with. I always do better going to places I know (where I know what I like and that it’s tasty). Sometimes I will go to a shopping center with multiple places to eat for lunch and I’ll eat at Chipotle and my husband will grab Five Guys or firehouse subs or something and then we will meet up and eat together- do what works for you! (My husbands metabolism is much better than mine, sadly).
6. Don’t show up starving. I know your parents always told you not to ruin your appetite before having a meal, but it’s ok to ignore their advice. Have a healthy snack filled with plenty of protein and fiber so that you aren’t starving when you arrive. This will cause you to eat less, and make less impulsive decisions (appetizers, anyone?)
7. Stay active. Don't worry about slaving away in the gym if you do over indulge, but balance out your weekend with a fun activity like a hike, family walk, trip to the beach, or some other outdoor fun. 
8. Balance. If you do plan on eating a heavy meal or are going to an event or party, just enjoy it! Balance it out by eating like you normally would throughout the day and then just enjoy yourself. Don't over think it! 

Enjoy your weekend! 

P.S. want some recipes and workouts to prepare you for the upcoming week? Click here!