Hustle for the Muscle

Happy Monday - let's start this week strong!

And maybe a little long, I'm going to try and keep it as condensed as I can but there's so much to say ....

At the start of the year I asked you, my beautiful readers, what you wanted to see on this blog for 2020 and I was so surprised that one of the requests I received most was 'what do I do for my work outs?'.  Gals, I'm not a fitness expert however I do LOVE to exercise.  I feel accomplished, healthy, strong, de-stressed and it's so much fun.

Exercising isn't a hobby, it's a lifestyle.  What I mean by that is, it's not an optional activity.  Eating isn't optional, clothes aren't optional .... exercising is as essential as water and nutrients to keep your body physically and mentally healthy.

I take the approach that God created me for His purpose and I want to make sure I take the best care of His creation so I can do His work at my very best.
I also remind myself of those that have physical limitations.  It keeps my heart grateful for the blessing of my body especially when I'm down and critical about it.

Exercising is as personal as your style. There's not a one routine fits all and there's certainly not a 'get rich quick' way about it.  It takes self-discipline and endurance.

Get Some!

HOW

When it comes to the types of exercise you do I believe it's key to have both cardiovascular (heart rate up at minimum 30 minutes) and weight bearing.  I see a lot of people gravitate towards just one.
We NEED weight bearing to increase muscle (key to metabolism), fight against osteoporosis, joint health and to achieve a firm/toned body (muscles are way hotter than skinny).
We NEED cardio exercises to keep our heart healthy, burn fat and increase speed/endurance.

Basically, you can't just be a runner/cycler and you can't just pick up heavy things and put them down. Do Both!

Tip: Find what you like and do it. While running may seem to be the most popular form of cardio it's high impact and if you don't like it you won't enjoy it. Exercise should be enjoyed! 
Personally, I adore running but only outside. I'm not crazy about cycling. So I rarely attend a spin class.  However I do try and attend one every so often b/c instructors are all different and it's great to incorporate variety. I may just find a class I like. 

WHAT

1. Weight Lifting
I love lifting weights, challenging myself to go heavier and making myself stronger.
I use free weights/dumbbells/kettlebells for my upper body and more machines for my lower body due to the amount of weight needed and the ergonomics of the exercises.

2. Cardiovascular
I run outside from 3-6 miles at a time.
I run sprints on the treadmill.
I warm up using the stair climber for ~15mins.
I participate in races every so often and have so much fun!

3. Classes
I attend athletic conditioning, cardio strength, kettle bell, barre/pilates classes and even a cardio dance class every now and then to spice things up.
I've even made a few friends in the classes I attend weekly.

Tip: Pinterest, YouTube and Fitness Blogs are great tools for exercises and tips!

WHERE

I'm 100% gym!  I do NOT like working out at home. I like the resources, atmosphere, classes, fellowship and of course the child care that come with our gym. It also has an indoor and outdoor pool along with a splash pad.

Tip: Gyms should be convenient (or you won't go) and fit into your budget.

When I'm not inside the gym I'm outside running, hiking, strolling Vivian or doing landscaping. I incorporate as much outside time as I possibly can!

I know that due to time (jobs, kids etc..) getting to a gym can be difficult so by all means find a spot in your home and sweat!

My at home equipment: Bosu ball, free weights, TRX, medicine ball

Tip: Concentrate on the weekends Friday-Monday and leave the weekdays for rest so that you can concentrate on your work/home life.

There are tons of online resources that can help you reach your goals and some are even free!
Here are some my gal pals recommend: Sydney Cummings, Bikini Body Mommy, Fitness Blender and Kayla Itsines is very popular.

JUST DO IT!!!!!

WHO

Your workouts are yours. Focus on your goals and what challenges you and no one else.
Grab a gal pal and be sweat sisters; report into each other for accountability.  If you're not comfortable with that log in your exercise in an app or your planner (I'm old school).
Tracking really helps progress.

I normally wear dark solid leggings but this design make me feel fierce ... and they're on sale!

WEAR

I definitely incorporate style into my sweat sessions but above being fashionable the clothes have to be functional . What I mean is it has to conceal, support and NOT move as I move.
Pieces that meet this criteria can be very expensive.

My Favorite: Leggings, Tank, Fitted Top, Shorts & Here, Bra, Socks & Shoes.

I recommend purchasing throughout the year such as a piece or two each month to avoid a huge receipt. I also believe that you should wear what works for your body and the exercises you are doing rather than what's cute, trending or what others are wearing.

Tip: I wash my workout wear independent of other garments on the delicate cycle and I never ever dry them! This helps them to last so much longer. My guest bathroom's shower rod turns into a hanging rack once a week.

I want to wrap this up (hopefully I haven't lost you yet) and encourage you to take care of yourself so that you can be healthy and energized because that allows you to be available to bless others!

VERY important Note: You can focus on ALL the exercising but if you eat/nourish yourself poorly it's all in vain. #truth

Crossing the finish line of the Hotlanta Half Marathon

Dress Beautifully & Hustle for the Muscle!

XOXO Sarah-Louise

Friday Favorites: Workout Wear

TGIF! Gals, I've had such a good week, now that I mention it I feel like I share that sentiment with you every Friday. The truth is, Life is so Good and I'm grateful for it! #amen

Grandma came to visit, we learned at the library, played at the park, the splash pad and outside at home.  To top it all off, Mr and I celebrated 9 years of marriage yesterday, WAHOOOO!!! Not a day or even a few hours goes by that I don't give gratitude to God for such a loving and hardworking husband.  It's not perfect, but life together is the BEST!

Also, Vivian Louise is 18 months old today!!! How is that even possible, that my teeny tiny baby is a year and a half??! #babiesdon'tkeep

Now to the point of this post ...

It seems as though every major retailer/designer has a athletic wear line.  While I'm trying to accept that everyone wants to be comfortable, I still don't believe in ever wearing workout wear outside of actually working out! (I'll try not to preach on that too much but UGH leggings are NOT pants!)

I do believe in exercising! And I believe there is both form and function when it comes to workout wear.  Yes, I do want to feel pretty and coordinated while I sweat.  I also need these pieces to hold me in, allow my skin/sweat to breathe and to not slide around/bunch as I move.

When you do find pieces that are constructed well (strong stretch), fit your body and cute they tend to be pricey.  So, I buy a piece every now and then to spread out the cost and always shop sales.

TIP: Don't forget about Nordstrom Rack & Marshalls/TJ Maxx to find pieces at great prices.

Given that your workout wear is its own wardrobe investment, you need to take care of them.
I wash all of my pieces on the delicate cycle together with NO cotton garments, only synthetic.  I also  NEVER dry them in the dryer.  My guest bathroom turns into a drying room once a week.

I have go-to styles that I will buy multiples of because I know they do the job....

Here they are ...

The Sculpt Tank II is my all time favorite top and I have several!

The Speed Up Short 4" is my favorite for running, again I have several!

This sports bra is heavy duty but you can't compromise on support! I love that it comes in bra sizes for a great fit.

These leggings have the best waist band and don't slide down
(yanking a pair of leggings up because they don't hold their shape/poor stretch is the WORST)

These socks are a splurge but completely worth it.  For running and high impact exercises taking care of your feet is very important.

Dress Beautifully in Workout Wear

XOXO Sarah-Louise

Mamma Monday: The IT Pant

Good Morning Gals!  I hope that you all have a great start to the week. It can be a disappointing to leave behind the enjoyment of a relaxing weekend away from the office and with your family but I try and think of it as a fresh start full of opportunities to make great impacts. 

Today is the first ‘Mamma Monday’ post and I’m starting with an essential that’s been a life saver for me.

I’m sharing with you the IT pants of all pants.

I purchased these last year as my gal pal has them and after seeing her in them I wanted to have my own to step into.

I don’t gravitate towards casual, lounge, athletic (whatever you want to call it) wear.  It’s hard for me to spend money on that stuff as I’m in office 5 days a week and at church on Sundays so they wouldn’t get much wear.  I’m also a dressy gal and feel more comfortable in structured and tailored pieces.

However, I will say that I have softened over the past couple of years and own more casual/basic garments. 

These pants have been a workhorse for me as I’ve transitioned into pregnancy.  I have them in both black and navy and wear them each once a week.  The other 3 days I typically wear dresses.  They are made of a synthetic material so they’re super lightweight and cool, have a modern design in a tapered leg and have a partial elastic waist that gives enormous comfort.
Oh and they have pockets!

I’ve paired these with tees and sandals/sneakers for the weekend and pumps and a blouse during the weekdays.

The only element that can be of bother is the tie strings, I have to make sure they don’t show underneath my work blouses.

They come in multiple colors & in regular, tall, and petite lengths. I wear regular and they hit right at my ankles – I’m 5’2” tall.

They are clearly not maternity and I enjoyed them prior as an alternative to jeans on the weekends.

Now, they are a part of my every day wardrobe.

I also foresee them being just as useful post pregnancy.

Today I’m 22 weeks and 4 days carrying baby girl and they will hopefully be with me til the end. 

Note:  I wear my normal size.

I’ve also found that I do NOT like the over the belly pants!!! I’m sure partly because my belly just isn’t big enough yet but it’s smothering and itchy.  I’ll definitely be opting for skirts, pants and jeans that have elastic in the waist band to be worn under.

I’m telling you now, go get yourself these pants!!!!! 

Ankle Pants

Dress Beautifully in These Wear-Everyday Pants

XOXO Sarah Louise

Athleisure

Athleisure.  What does that mean anyways? Sounds like some word made up for marketing purposes.  Well it is; sorta.

According to wikipedia it 'is a trend in fashion in which clothing designed for workouts and other athletic activities is worn in other settings, such as during work, casual or social occasions.'

spot on.

Now, I'm sticking to my strong belief that gym clothes are for exercise only and not appropriate elsewhere. But I am softening a bit and incorporating some casual and relaxed pieces into my weekend wear.

Gym clothes are NOT everyday clothes! They are meant for exercising, by all means do that daily.  I believe it all began when gals started wearing yoga pants as pants because they were stretchy. It's lazy, sloppy and unflattering! Stop reading if you must but leggings of any sort are NOT pants.
Only underneath a tunic/shorter dress with your derriere concealed is it acceptable.
Honestly, it's more effort to squeeze into those tights than it is to step into a pair of pants.

Think of it as wearing an evening gown to the grocery store - situationally inappropriate!

Off my soap box and onto what is appropriate for a casual and comfortable dressing...

These track pants with their soft, flat-front elastic waist and tailored leg incorporates elements of comfort with the style of a dress pant.  (wearing them as such in a later post!)

A semifitted tee/tank in a solid color or with a cute quote that shows your off your personality = Yes.  An oversized t-shirt you got for free at some promo event = Fail.

Add a light weight sneaker, denim jacket and cross body or tote bag and you're ready to go.

More options: a duster cardigan, field or bomber jacket, quilted vest, slip on sneaker, sandal and scarf

Please don't opt for: fleece jacket, heavy running sneaker, tight tank exposing undergarments and cleavage, or flip flops

It's all about the pant when it comes to athleisure wear.  You're basically swapping out your jeans or if you're guilty of wearing leggings/yoga tights (repent now) for a loose but tailored lightweight pull-on pant.

I'm obsessed with this pair! They literally look like dress pants. Flat front so no bunching or added volume around the hips, skimming yet roomy leg and ankle length with no elastic hem (ew).
These are perfect for ALL - even those gals that are expecting or post pregnancy.  It's a hard time for dressing but these make it easy.

Go get yourself a pair of these pants - I wear them at least once a week #truestory.  They define go-to.

Track Pants || Tank || Denim Jacket || Sneakers || Crossbody bag || 

Dress Beautifully in Athleisure Wear

XOXO Sarah Louise

Friday 5: Sweat Session

This edition of my Friday 5 is all about styling for your sweat sessions!  Because this weekend I’m headed to Atlanta with two of my best gal pals to run a half marathon!!!

Just looking at the weather report has me breaking a sweat! It’s going to be a scorching hot weekend.  13.1 miles in Hotlanta has a whole new meaning!!!

“WHAT?!!!”  ‘Are you crazy?!!’ That’s been the reaction I get when I tell people our race is this weekend.  Genuine concern and fear, stricken their faces in sympathy of the torturous run we are going to have in such high temps.

I have to confess, I had a moment of panic this week thinking about how taxing it’s going to be running in that heat.  But I can’t focus on that.  We have trained so hard and have enjoyed the challenge of pushing our bodies.  This isn’t a first for any of us when it comes to half marathons but life is different than it has been in our younger years, as we are all busier in our careers and those 2 gal each have a little. So our sense of accomplishment bears more weight as we balance increasing responsibilities.  Say a prayer for us!

Gals, I believe strongly in sweating almost every day!  Exercise is a passion of mine and something I thoroughly enjoy.  I can’t stress enough just how important it is to take care of your body. And let’s be real, the aesthetic benefits are great too!  Being in good health is a blessing, one you should never take for granted. I love challenging my muscles and strengthening my heart.  There’s an amazing satisfaction that comes with pushing your body beyond what you think you can do. 

Exercise is a personal thing.  I enjoy more weight lifting and plyometrics than I do cardio activities but I make sure I have a balance.  The key is to find what you like and do it!  There’s no magic routine or guidelines.  I will say, you have to do what works for you and what works for your body.  Maybe it’s running, spinning, playing a sport, weight lifting, swimming or yoga (man have I tried to like it but I just can’t embrace the calm!).  Maybe you like classes at the gym or maybe working out to dvd’s in your living room fits best.  Whatever you decide to do, make it a challenge! And do it several times a week – there is always time you just have to make it a priority.

Nobody ever regrets a work out! 

So in styling for your sweat sessions, it’s all about function … ok I’m not going to lie, it’s about looking good too.  Athletic apparel is the fastest and largest growing segment in the retail world.  I see people strutting around in their gym clothes every day and everywhere.  It’s not for me – I believe they are for exercising exclusively and only appropriate outside of those parameters if running quick errands directly after.  Wear real clothes ladies!

Mr picks on me for wanting specific colors and designs, but I see it this way.  If price is the same why not opt for the prettier one?! Right?!!  It makes me feel good to look good, even when sweating!

Always try on and pick pieces that are comfortable, functional and cool.

This is what I’ll be wearing to run the half marathon on Sunday…. 

Top  -  Sports Bra  -  Running Short  -  Running Shoes   -  Earphones

Zipper Sports Bra: 

It’s high impact and full coverage (containment is necessary!).  Lock & Load! I prefer the zippered bras as they are easier to remove when you’re sweaty and sore.

Mesh Tank: 

Because the bra is supportive on its own, I like my tanks loose and light.  The mesh does just that and in a cool design.

Shorts: 

These are new to me as I’ve worn these Nike shorts for 15 years.  I highly recommend them!  The waist band is so comfortable, no rubbing what so ever and they have a zipper pocket in the back and two mesh ones on the side.

Shoes:

 I’ve been wearing these for 15 years also.  I’ve taken the treadmill fit tests several times and still these are the best for my feet when it comes to running.  Wear quality and what’s best for your feet and stride.

Earphones: 
These are amazing!  Upbeat tunes are the key to distract from the pain as well as keep your spirits up, distracting you from being bored.  I catch myself singing and rocking a little when a good jam comes on.

Dress Beautifully for Your Sweat Sessions

XOXO Sarah Louise