readysetwellness-blog

[readysetwellness-blog]

Paige, although I am not a big follower of my horoscope or zodiac related content, I totally got into your post and started comparing mine and my families signs to the outfits we all wear, and I have to say, the outfit for my zodiac - Scorpio - is spot on! almost every dress up outfit I own consists of black and or dark red/green. I don’t know if I’m brave enough to sport a leopard purse though, that might be my next big leap! Awesome post!

The Ideal Outfit Based on Your Zodiac Sign

So, who here is into reading their horoscope? Now, I’m sure we all know someone who is super into it and reads theirs on a daily basis— I am not that person. However, I do find myself getting sucked into articles such as “Find Your Ideal Honeymoon Destination Based on Your Horoscope” and “What Starbucks Drink You Should Order Based on Your Zodiac Sign”. I mean, they’re kind of fun and entertaining, right? Plus, I can almost guarantee that everyone at least knows what zodiac sign they are, so why not pair that with some cute outfit ideas to capture your zodiac’s essence?

After making the decision to write this blog, there was no turning back. Thus, began copious amounts of research on each sign. The sources of my information were www.horoscope.com and www.astology-zodiac-signs.com. If you’re into reading your horoscopes or learning more about your sign, these are great starting places. Now, let’s get into it, shall we?

Capricorn – The Goat

Dates: December 22-January 19

Colors: Dark green and brown.

Key Traits: Detail-oriented, responsible, and hardworking.

(Dress: Amazon, shoes: Zappos, jewelry: Etsy, bag: Michael Kors)

Due to the hardworking nature of Capricorns, it is important to have a bag that can take you straight from class to work. A backpack bag is perfect for on-the-go tasks and won’t slow you down during a busy day; you will sometimes forget you’re even wearing it! Furthermore, a spacious design allows for any essentials you’ll need throughout the day. A flowy tank top dress is the perfect base to layer on gladiator sandals (which, may I add, contribute to the “strength” element of this zodiac). Lastly, an intricate, layered necklace finalizes this look by sealing in the gold accented accessory theme. The end result? A perfect, detail-oriented ensemble that’s fit for a Capricorn!

Aquarius – The Water Bearer

Dates: January 20-February 18

Colors: Silver and light blue.

Key Traits: Independent, original, and humanitarian.

(Top: Polyvore, jacket: The Jacket Maker, jeans: Express, shoes: Adidas)

For this zodiac’s originality, an eccentric look is a must. So, I went for something that is original, yet wearable on a daily basis. This incomparable silver bomber jacket is clearly the most eye-catching part of this outfit, so you are sure to stand out from the crowd. Paired with silver accented tennis shoes to match, this trendsetter look is swoon-worthy. A mixture of textures is created with a baby blue ribbed tank tucked into some distressed black jeans, which helps balance out this look. Moreover, this outfit is super comfortable—always a plus in my book!

Pieces – The Fish

Dates: February 19-March 20

Colors: Purple and sea-green.

Key Traits: Compassionate, intuitive and artistic.

(Romper: Lulu’s, sandals: Kee Shoes, clutch: Contrado, rings: Etsy)

For the Pisces, The Little Mermaid immediately came to mind. With the key characteristics of being compassionate and artistic, Ariel’s musical abilities and considerate ways came to mind. In addition, who else would use a fork for a brush? That’s intuitive art right there. To channel your inner mermaid, this sea-green romper with a twisted belt detailing is flawless. Additionally, some light purple heels match Ariel’s color theme, as well as the Pisces’! Of course, I just had to add some fish scale inspiration with a perfectly matching clutch. The shiny texture also gives off a “wet” look—score! To further this theme, I added in some silver midi rings for even more sparkle.

Aires – The Ram

Dates: March 21-April 19

Color: Red.

Key Traits: Courageous, independent, and impatient.

(T-shirt: Nordstrom, shoes: Converse, leggings: JCPenny, jacket: H&M)

This is probably my favorite outfit of them all, and I’m not even an Aires (I just love me a good band tee)! Prior to writing this blog, even I knew that Aires are known for having a “fiery” personality. Low and behold, their color is red! With splashes of red in the t-shirt and shoes, this outfit is given a bold and daring personality (much like an Aires). Due to their slightly impatient nature, a comfortable outfit is key. Enter: leggings. Furthermore, an old band tee, jean jacket, and Converse give this look an old school, “cool girl” vibe—perfect for this zodiac.

Taurus – The Bull

Dates: April 20-May 20

Color: Pink.

Key Traits: Dependable, elegant, and devoted.

(Blouse: Lulus, shorts: Missguided, sandals: Lulus, necklace: Bija Bijoux)

Despite their symbol being a bull, this zodiac has rather elegant characteristics and mannerisms. Therefore, I put together a more girly, feminine look. Even for someone who isn’t the biggest fan of pink (me), this outfit is just too adorable to pass up. A cropped, ruffled crop top is a fabulous statement piece to have handy in the summertime. Paired with some white high-waisted buttoned shorts, the torso is balanced out. Keeping with this light, romantic theme, some blush pink lace-up wedges were added. As for the jewelry, I decided on a crescent necklace that reminds me of a bull’s nose ring so, naturally, I had to.

Gemini – The Twins

Dates: May 21-June 20

Colors: Yellow and light green.

Key Traits: Affectionate, curious, and kind.

(Dress: Forever 21, sandals: Lulus, bag: Hot Topic, glasses: Sunglass Casa)

What a ray of sunshine! After reading up on Geminis, it is clear that they are typically “old souls”. Therefore, this 70’s-inspired floral dress just screamed “Gemini” to me. It also serves as a romantic look, bridging back to this affectionate zodiac. For the first statement accessory, cat eye sunglasses further exemplify the vintage vibe. Another characteristic of this zodiac is curiosity, leading to their love for curling up with a good book. Needless to say, this rare “once upon a time” purse is an excellent find!

Cancer – The Crab

Dates: June 21-July 22

Colors: White and violet.

Key Traits: Emotional, loyal, and intelligent.

(Two-piece: Lily Boutique, pumps: Shiekh Shoes, clutch: Zatchels)

For the Cancer zodiac, I put together a vintage, 20’s era outfit based on their personality traits. To establish this feminine style, lace embroidery is an essential. Thus, a white lace monochromatic two-piece is absolute perfection for this sign. Furthermore, a touch of violet is added with a simple cross-body bag. Nude pumps pair flawlessly with this romantic look without being too overpowering and distracting from the intricate detailing. Plus, these pumps  also help to elongate your legs (a great bonus)! Finally, I couldn’t resist adding in a ribbon for your hair to finish off this vintage Cancer attire.

Leo – The Lion

Dates: July 23-August 22

Colors: Gold, yellow, and orange.

Key Traits: Bold, humorous, and creative.

(Dress: Rockray Clothing, sandals: Aetrex, earrings: AliExpress, purse: Ebay)

Hit the beach in this fun, lioness-inspired look! Leos are known for being humorous and creative, so a laid-back 70’s themed outfit was my goal here. This loose, brightly colored yellow sundress with bell sleeves effortlessly captures this essence. For a lion’s mane appearance, aim for some voluminous, beachy waves and statement feather earrings. This ensemble is finished off with a woven summer-ready handbag and some beaded sandals.

Virgo – The Virgin

Dates: August 23-September 22

Colors: White and beige.

Key Traits: Organized, kind, and practical.

(Top: Athleta, blazer: Lyst, pants: Neiman Marcus, shoes: Dillard’s)

Moving on to the Virgo! To emanate from their organizational qualities, a striped shirt is the building block of this outfit. Virgos are all about functionality. Now, what better way to go from work to play than having a trusty blazer handy? Leather pants also contribute to this dual purpose outfit with their ability to transition from the office to happy hour. Lastly, flats were chosen to complete this look due to their practicality. No one wants to be slowed down from task to task, especially a Virgo.

Libra – The Scales

Dates: September 23-October 22

Colors: Pink, blue, and green.

Key Traits: Cooperative, intelligent, and gracious.

(Shirt: Yours Clothing, necklace: Accessorize, capris: True Religion, shoes: Bohme)

Next, we have a style that is built with Libras in mind. With intelligent and gracious qualities, this zodiac is gifted at finding the ideal outfit for every situation. Due to the fact that their symbol is the scales, a balance between elegant statement and basic pieces is attained to encompass this attribute. A breathtaking statement necklace with blues and pinks does just the job for an otherwise casual outfit. These light, pastel tones mix and mingle with the feel-good vibes of summertime! Combined, these items make up a sophisticated, polished look for tactful Libras.

Scorpio – The Scorpion

Dates: October 23-November 21

Color: Scarlet.

Key Traits: Brave, stubborn, and independent.

(Top: Polyvore, skirt: Lipsy, purse: Venus, heels: Larizia)

For this zodiac, a dark, classy ensemble perfectly captures their essence. This flowy top adds just a pop of scarlet to pay homage to this sign’s symbol: the scorpion. With independence being a key trait, a straight-from-work look was achieved with a classic pencil skirt and gold accented pumps. Alas, we mustn’t forget about their bravery! To capture this characteristic, a striking leopard print purse was added to finalize this outfit.

Sagittarius – The Archer

Dates: November 22-December 21

Colors: Light blue and black.

Key Traits: Humorous, creative, and idealistic.

(Skirt: H&M, shirt: Asos, heels: Express, bag: Nicole Miller)

Calling all Sags! Last, but certainly not least on the list. After studying up on this sign (and being one, myself), I decided to go for an outfit made up of timeless pieces. Of course, these pieces consist of a plain white tee and some black strapped open-toe heels. Then again, a bold leather skirt packs a creative, unexpected punch to the look. To incorporate a light blue hue, this textured rectangular bag is an impeccable addition.

Here ends my list of outfits inspired by your zodiac. Do you agree with these picks? Thanks for reading!

Until next time,

Paige

[readysetwellness-blog]

Love this post! I am planning on attempting the mac and no cheese and the acai bowl! Although I can promise they wont turn out as beautiful as yours... Your photos and recipes are incredible! I also don’t like dairy products, and as a result I have grown attached to coconut milk and coconut products. I highly suggest you try coco aminos if you havent yet, its a great soy sauce substitute!

Recipe Eats

Lets be honest, as fun as it is to go out and enjoy a nice meal and some fancy drinks with friends, this can get expensive (especially as college students). Many times as students we resort to ordering Jimmy John’s and spending our spare cash when we are tight on time. College is hectic. Between classes, work, family obligations, sleep, exercise, and trying to have a life, grocery shopping and cooking homemade meals is usually put on the backburner. 

Thankfully, grocery shopping and meal prepping can be quick and easy with my guide to recipe eats. Being prepared before a trip to the grocery store will save you time and prevent you from mindlessly buying food that will just go bad later on in the week. Also, never go to the grocery store hungry. You will be tempted to put everything and anything under the sun in that cart of yours. I promise, it is a disaster waiting to happen for your credit card.

Every weekend I do a clean sweep of my refrigerator and freezer. I get rid of things that have accumulated throughout the week (leftover Topper’s) and certain ingredients that I am choosing not to consume (sugar). I take out a pencil and paper and write down my grocery list the old fashioned way, based on the meals I want to make for the week. Having roommates in college means sharing a tiny refrigerator. Cleaning and restocking every weekend ensures you are not wasting space with uneaten food and only buying ingredients that you plan on eating that week. I highly recommend buying meal containers on Amazon that take up the least amount of space to easily store cooked food in the refrigerator. 

Here Are Some Of My Grocery Staples

PRODUCE 

My favorite place to buy produce is Costco. The big packs of fruits and veggies will last you all week so that you will not have to make multiple trips to the store; however, I purchase my bananas and avocados at Kwik Trip since they tend to go bad fast. The awesome thing about this time of year is being able to take advantage of the farmer’s market. You can always find ingredients such as lettuce mix, strawberries and sweet potatoes at the market for cheap! 

Broccoli 

Romaine 

Lemons 

Strawberries 

Bananas 

Blueberries 

Raspberries 

Sweet Potatoes 

Avocados 

Brussel Sprouts

DAIRY 

In my house, dairy is kept to a minimum. If I do purchase dairy I am extremely cautious about sourcing. Dairy has been linked to inflammation and breakouts and overall always upsets my stomach. Instead of cow’s milk, I find dairy products that are made with almond milk; however, this is completely a personal preference. I enjoy going to Whole Foods to purchase my non-dairy products. 

Almond Milk (New Barn)

Cheese (Kite Hill) Yogurt (Kite Hill) 

Ice Cream Probiotics (Good Belly) 

Ghee Butter 

PROTEIN 

Unless going out for a burger and fries with friends, I choose not to consume red meat, so you will never find it in my refrigerator. I do not have anything against red meat, I am just one of those weird texture people. I gravitate toward turkey-based meats. 

Boca Burgers

Lean Ground Turkey 

Tuna 

Eggs 

Turkey Bacon 

GRAINS

If you know one thing about me, it’s probably that I cannot get enough of carbohydrates. I basically grew up on bread and pasta. Unfortunately as my metabolism has slowed down, this habit also did. I still love grains. Everything in moderation! 

Banza Pasta (made with chickpeas) 

Sourdough Bread 

Perfect Bars 

Granola 

Oats

Siete Tortilla Chips 

MISCELLANEOUS 

Hu Chocolate Bars 

Georgia Grinders Almond Butter 

Protein Powder Cacao Powder

After an inside look at my grocery list and refrigerator, we can begin the meal prep. Here are some of my favorite recipe eats for the school year! You can always double the recipes to share with roommates or family. 

BANANA CHOCOLATE CHIP COOKIES 

These are a perfect dessert for chocoholics and pair well with dairy free ice cream. You can even make ice cream sandwiches! 

Ingredients:

-2/3 cup oats, blended to flour 

-2 tbsp. peanut butter 

-1tbsp. flax seed 

-1 tbsp. maple syrup 

-1 banana, mashed 

-½ tsp. vanilla extract 

-Pinch of sea salt 

-¼ cup dark chocolate chips 

Recipe: 

1) Blend oats, about 20 seconds 

2) Combine all ingredients 

3) Scoop onto cookie sheet, 1 tbsp. size, make round shape 

4) Bake at 350 for 12-14 minutes 

5) Dip into melted chocolate and sprinkle with sea salt 

SMOKED SALMON TOAST 

Toast is my go-to lunch. It takes the least amount of time for when I am running between classes and homework. It is also the best for using up just about any ingredient in your refrigerator. 

Ingredients: 

-Slice of sourdough bread 

-Kite Hill cheese spread 

-Avocado

-Smoked Salmon (Aldi) 

-Egg 

-Everything But The Bagel seasoning (Trader Joes) 

Recipe: 

1) Toast sourdough bread 

2) Cook egg over easy on stovetop with butter 

3) Mash avocado 

4) Combine all ingredients on toast 

BANZA BOWL 

This bowl is a great pasta alternative, with a variety of flavors that cures my Noodles and Company cravings! 

Ingredients: 

-Banza pasta 

-Zucchini 

-Turkey meatballs 

-Kite Hill cheese spread 

-Mushrooms 

-Tahini 

-Tomato basil sauce (Trader Joes) 

Recipe: 

1) Cook pasta 

2) Spiral zucchini 

3) Cook spiraled zucchini in microwave with butter for about 2 minutes 

4) Cook mushrooms on stovetop

5) Microwave turkey meatballs for 2 minutes

6) Once pasta is cooked, combine with desired amount of tomato basil sauce 

7) Combine all ingredients in bowl 

8) Top with cheese spread 

9) Drizzle with tahini 

BUDDAH BOWL WITH JALAPEÑO TAHINI DRESSING 

It is like Chipotle but in your kitchen and much cheaper. 

Ingredients: 

-Avocado

-Olives 

-Turkey burger

-Limes

-Lettuce mix 

-Cilantro 

-Goat cheese 

-Zucchini 

Jalapeño Tahini Dressing:

-¼ cup Tahini 

-1 seedless jalapeño 

-Lemon 

-Salt 

-Almond milk 

Recipe: 

1) Cook turkey burger on stove top 

2) Spiral zucchini 

3) Cook spiraled zucchini in microwave with butter for about 2 minutes 

4) Combine lettuce mix, cooked zucchini, cilantro 

5) Slice avocado 

6) Place cooked turkey burger, lime, avocado, olives, and goat cheese on top of greens 

7) Drizzle dressing 

SWEET STRAWBERRY TOAST 

This breakfast is perfect for that weekend morning sweet tooth without having to drive to Denny’s. 

Ingredients: 

-Sourdough bread 

-Strawberries 

-Honey 

-Cinnamon 

-Probiotic yogurt (coyo) 

-Almond butter 

Recipe: 

1) Toast bread 

2) Spread almond butter 

3) Add sliced strawberries 

4) Top with honey, cinnamon, and a spoonful of probiotic yogurt 

ACAI BOWL 

A refreshing combination for a hot summer day! 

Ingredients: 

-Frozen strawberries 

-Fresh strawberries

-Frozen bananas 

-Frozen pineapple 

-Sweetener 

-Almond milk 

-Vanilla protein powder 

-Almond butter 

-Honey

-Coconut shreds 

-Granola 

-Chia seeds 

Recipe: 

1) Blend frozen strawberries, bananas, and pineapple in a blender with sweetener, almond milk, vanilla protein powder, almond butter, and honey 

2) Pour into a bowl 

3) Top with fresh strawberries, honey, coconut shreds, granola, and chia seeds 

SWEET POTATO PANCAKES 

The perfect mixture of savory and sweet for the indecisive. This recipe is even Whole30 approved! 

Ingredients: 

-Sweet potato 

-Banana, mashed 

-2 eggs 

-Butter 

-Probiotic yogurt (coyo) 

-Almond butter 

-Honey 

-Cinnamon 

Recipe: 

1) Cook sweet potato in microwave for 4 minutes 

2) Mash sweet potato with fork 

3) Combine mashed sweet potato, mashed banana, and 2 eggs in a bowl 

4) Cook over a griddle with butter 

5) Top with almond butter, probiotic yogurt, honey, and cinnamon

MAC AND NO CHEESE 

The dairy free alternative for a mac n’ cheese lover. I mean we do live in Wisconsin people.

Ingredients: 

-Banza pasta 

-1 tbsp. nutritional yeast 

-1/3 cup cashews 

-1/3 cup roasted butternut squash 

-Lemon -¼ cup water 

-Salt 

Recipe: 

1) Cook pasta 

2) Blend all sauce ingredients together slowly, adding in water until desired consistency reached 

3) Pour sauce over pasta and heat 

Finale 

I hope my grocery list and recipes help you break the staying-in stigma. Cooking is a great date idea, especially paired with a glass of wine and a movie! It is also a peaceful study break and a way to get your body up and moving from your couch on a Sunday. These recipes are easy! Trust me, I am not a whiz in the kitchen. I stick to simple recipes made with the least amount of ingredients that taste awesome and make me feel great. 

Next time you pick up processed foods at a gas station or on campus at school, turn it around and look at the list of ingredients. You will be surprised by how many ingredients you have never heard of and most likely cannot even pronounce. What we are choosing to put in our bodies matters and affects the way we feel, behave, and perform each and every day. Remember, you do not have to be perfect. No one is. Perfection is boring, but be different by caring about yourself. I cannot wait to see you recreate my recipes. 

Please make sure to send me pictures or tag me on social media. 

Instagram: @vitabenedetta 

Facebook: @ViBenedetta 

Twitter: @ViBenedetta Tell me. 

Do you prefer to stay in and cook meals or go out? Comment below.

[readysetwellness-blog]

My Whole 30 Experience

As some of you may know, Whole 30 is an experience unlike any other. Some of you may have even tried the Whole 30 (which you deserve a medal if you finished successfully, I might add). For those of you who are not aware of what the Whole 30 consists of, allow me to explain. Whole 30 is a diet program designed to “reset” the body and reduce inflammation. This is a diet recommended to people who experience chronic inflammation or inflammatory related conditions such as autoimmune diseases, acid reflux, and others. This diet is also recommended to people who are experiencing weight gain, weight loss, stress, sleep issues, and many other common problems faced by much of America today. For claiming to help with so many of these issues, you might be thinking Whole 30 is some sort of extremely caloric restrictive diet, but this is not the case. Whole 30 consists of removing all artificial foods (including sugar), dairy, and grains. So what are you left with? Whole 30 allows all fruits, all vegetables, white and sweet potatoes, various kinds of fats, and most seafood and unprocessed meats. The idea of the Whole 30 is to eat whole, unprocessed foods only. Now this diet may sound similar to the “paleo” diet that is very popular, and it is. There are however, a few major differences that set these two diets apart.

1. Whole 30 requires removing all sugars from the diet, while paleo requires removing only refined sugars.

2. Paleo encourages people to use approved foods to recreate their favorite foods (for example: Paleo cakes, cookies, ice cream, pasta… the list goes on and on) while Whole 30 DOES NOT allow its participants to recreate junk foods with approved ingredients, and for a specific reason.

Whole 30 is an attempt to “reset” the human body and brain, and train its participants to live a lifestyle that revolves around consuming foods that allow the body to function correctly. Whole 30 also is designed to heal the mind of incorrect connections that have been made to junk food. I am referring to the connections that are made between “food-with-no-brakes” (as the people behind Whole 30 call them) and the pleasure centers within the brain. Our brain attaches to these foods because it lights up the pleasure centers in the brain, and by recreating these “foods-with-no-brakes”, we are allowing the brain to get excited over even the idea of these foods. Whole 30 strives to help people understand the unhealthy connections their body makes with junk food, and help reset the brain and body so it is able to enjoy the whole, nutrient dense food that humans are supposed to eat.

I was able to carve out some time to read the book written by the creators of the Whole 30 (which I HIGHLY suggest you read if you have the time) entitled “It Starts With Food”. This book delves in much deeper as to why your body and brain behave the way they do when certain foods are consumed. The book goes into technical terms that explain what happens in the brain on a chemical level, which they define as “The sciencey stuff”. They also offer analogies that make things a little easier to understand for the people who maybe aren’t a chemistry or biology major (like me). My favorite analogy the book presented was this: Oreos vs. a porterhouse steak.

Lets say you get hungry around 4:30pm, and are having steak for dinner. After all of the time you spend preparing and grilling the steak, you are extremely hungry. You finally sit down at your dinner table to eat. The first three or four bites you take of steak taste delicious because you are so hungry. However, the more bites you take of the steak, the less you want to eat it. This is because of the signals that the nutrients in the whole food send to your brain. You body is able to measure the nutritional value in the steak, and slowly sends messages to your brain that say, “I am getting full”. Finally, your body receives enough of the nutrients from the steak, so it sends a message to your brain that says, “That’s enough, I am full”, so you stop eating. In this situation, it is entirely possible that you leave some of the steak on the plate.

Now lets take a look at Oreos in the same situation. You are very hungry. You reach for a package of Oreos from the pantry, and begin to eat. In this situation, you are less likely to be sitting down at a table and eating Oreos as your dinner. So lets say you sit down in front of the TV to engage in the wildly popular trend of “mindless eating”. As you eat the Oreos, you eat faster and are less focused on enjoying them, mostly because they can be eaten quickly and easily (unlike steak, which requires both hands and utensils for cutting and eating). Because the Oreos are a processed food, and do not contain any essential nutrients that your body craves, your brain never receives the satiety signals, so you just keep eating. Also, because the sugars in the Oreos are lighting up the pleasure centers in your brain, every time you eat an Oreo, you want another cookie immediately after you swallow. This is what the folks at Whole 30 categorize as a “food-with-no-brakes”, and as you can see, they are clearly dangerous. The only thing that can stop you from eating in this situation is sheer will power, or feeling physical symptoms that tell you that you are full, such as pain, nausea, or discomfort. This is why it is so easy to get to the point of uncomfortable fullness when eating junk food.

  Make sense? It did for me. So I decided to try it for myself. It even says in the book “Its just eating. Its not that hard.” Well for someone who has routinely consumed “food-with-no-breaks” for the last 22 years, it was harder than it looked.

Week One:

The first three days of Whole 30 were easy for me. I had gone to the grocery store, looked up recipes, and was all ready for whatever the week could bring. Well, working and going to school full time eventually caught up with me, and by day six I was throwing together anything I could and eating on the go. It was this week that I discovered that my favorite Whole 30 snack was apples and lime. I would pack a whole apple (sliced) and a whole lime (quartered), and take it with me wherever I went. (I also found that it is very handy to have a banana in your purse at all times). Needless to say, by the weekend, things were tough. But I made it through. I had yet to see any major changes in my body or feel anything drastic, other than the fact that I was sleeping a lot better, and falling asleep a lot quicker. This brings us to the next few weeks.

Week Two/Three:

In the second week, I started to see some major changes. Around day 10, I discovered something interesting. This may be too much information, but everyone knows the gross taste in your mouth that you wake up with that makes you want to brush your teeth as soon as you wake up. That taste was GONE. I woke up with my mouth feeling like I had just brushed my teeth. This was interesting because I had never read anything about this, so it was definitely a pleasant surprise that made waking up in the morning a lot more enjoyable (I still brushed my teeth right after I woke up, don’t worry).  This was also the week that I stopped craving sugar and carbs, even if my friends would eat it right in front of me. I started viewing those foods as “not worth it” because of how good I was feeling. My energy levels began to settle out, I woke up naturally in the morning with no groggy or sleepy feelings, and my energy lasted me throughout the day (without coffee, mind you). I would get tired around 8 pm, and be in bed by 10. This lasted for the rest of my Whole 30, and once I got to the final week, I was swearing that I would never go back.

Week Four:

Once week four came around, I found that I had come to respect my body much more and was very careful and mindful about what I put into it. This of course lasted all the way up to the day that my friends decided to celebrate my finishing the Whole 30 with margaritas and tacos. Needless to say, I indulged in everything and was feeling quite under the weather the next day.

Living after Whole 30:

While participating in the Whole 30 was an amazing experience, and is something that I will likely do again, it was not sustainable as a lifestyle for me while I was in college. To successfully participate in the Whole 30, you need to be very strict about the food and drinks going into your body, and because eating and drinking is a very social experience in college, I decided to hang up the Whole 30 until I needed it again. That being said, Summer is here, and I think it is about time to pick things back up and get my body back in tune before I go back to school again! Will I make it all the way through again once more? Ill keep you updated.

Thank you for reading, and as always, Happy living!

-    Nicky

[readysetwellness-blog]

Sheila... THANK YOU SO MUCH FOR THIS POST! I always see makeup dupes, but a lot of them seem to be sponsored by one company or another, so you never know who you can trust! Knowing that you have personally tried these out and they work for you really ups the credibility of the post, I will most definitely be checking out some of these dupes!

Beauty on a Budget – The Best Makeup Dupes!

I first started to wear makeup when I was in 7th grade. I used whatever makeup my mom had lying around. It usually consisted of old, cheap drugstore makeup, but hey, what did I know? As I got older, I continued to use drugstore makeup because my weekly allowance was very limited. Fast forward to when I got my very first job and my very first paycheck. I felt super rich as I deposited my check into my bank account. However, even though I had the big bucks I still decided to solely buy my makeup at the drugstore. The truth is, I STILL prefer to buy my makeup at the drugstore. Mainly for the same reason as before – I’m a broke college kid. But honestly, I don’t think it’s absolutely necessary to spend $50 on a foundation when you can buy a TON of good quality makeup for the same amount at CVS. I am going to illustrate to you how you can get the best bang for your buck at your local CVS, Walgreens, Target, and Walmart. Here is my guide on how to find the best makeup dupes for some of the most popular and very expensive makeup products out there!

*Disclaimer*

I am NOT saying to not spend your money on name brand makeup products because you totally can AND should! I have my fair amount of name brand products in my makeup drawers that I absolutely love! This guide is simply for my makeup fans out there that don’t have the financial resources to spend that much money on makeup. Also, please keep in mind that these dupes are ALL opinion based. Some may disagree with my dupes and that’s OKAY. Makeup is a very versatile product and can react differently on everybody.

Alright, let’s start with foundation. This specific product can be pretty pricey no matter what brand you buy. Keep in mind that most of the time you are paying for the brand more than you are for the product. Most name brand foundations range between $40 to $50. However, it all depends on the brand, the type of foundation, and the amount of product you are receiving. Let’s jump right in!

My first dupe is for the Estée Lauder’s Double Wear Stay-In-Place Foundation. This foundation has gotten so many great reviews and a lot of makeup influencers swear by it. It’s full coverage AND it works for ALL skin types. Well, my pockets don’t go that deep because it’s $42! You can buy its twin, Revlon’s ColorStay Foundation, for $13 at any drugstore.

https://bit.ly/2Js9X8a

https://bit.ly/2HTrc2t

I have heard so many great things about Urban Decay’s Naked Skin Foundation – it has medium to full coverage and it works best for combination skin. However, $40 can be a little steep for some people. I suggest buying L’Oreal’s True Match Lumi Foundation for a very close second!

https://bit.ly/2syiE7i

https://bit.ly/2vfEBX5

My last foundation dupe is for the Cover FX Power Play Foundation. This pricy foundation is full coverage and works best for oily skin. It costs a whopping $44, but you can spend way less by buying the Maybelline Super Stay Full Coverage Foundation for $12 at your local drugstore!

https://bit.ly/2Jks64t

https://bit.ly/2xVqugz

Moving onto eyebrow products. These bad boys are pretty small, but they can still make a significant dent in your wallet. There are many different types of brow products you can purchase. They range from pencils to pomades to gels. They all come in very different packaging and all have very different price tags. I will be giving you dupes for each!

*Disclaimer*

All of the eyebrow products I mention will be from Anastasia Beverly Hills (aka ABH), but don’t be alarmed. There are plenty of other brands out there! ABH is known for their great quality eyebrow products!

Personally, I like to use pencils versus gels or pomades. I think they give you a little more control and they’re a lot more forgiving than the other two. My favorite name brand eyebrow pencil is the Anastasia Beverly Hills Brow Wiz. This little guy is $21, but I’m not going to lie, it’s definitely worth the price. When my wallet is feeling a little dry, I like to use its twin – NYX Microbrow Pencil. You honestly can’t tell the difference between the two!

https://bit.ly/2eEckX2

https://bit.ly/2o81yg5

Eyebrow pomades can be a little difficult to use and it takes a little bit of practice to get used to it. The most raved about eyebrow pomade is the Anastasia Beverly Hills Dip Brow Pomade that costs $18. I recommend giving the e.l.f Lock On Liner & Brow Cream for $4 a chance. Even if you don’t like it, it will only cost you $4! Talk about a steal!

https://mcys.co/2M0VK0g

https://bit.ly/2M0t33T

Last but not least, eyebrow gel! The main purpose of eyebrow gel is to keep your eyebrow hairs in place. It can also help add a little bit of color if you buy a tinted gel. However, I personally like to buy clear brow gel since my brows already have color in them. The Anastasia Beverly Hills Brow Gel is $22, which is pretty steep for an eyebrow gel if you ask me. The Maybelline Clear Mascara does everything the ABH Brow Gel can do, but for only $6!

https://bit.ly/2h0amRs

https://bit.ly/2sKuLNN

Let’s talk about lashes! I have naturally long and curled eyelashes, so I like to accentuate them as much as possible. I have tried every mascara there is out there … well, not every mascara but just about! I have tried many different brands, many different formulas, and many different brushes. At the end of the day, I will always pick drugstore! Not only because I think they have better mascaras, but because I don’t think it’s necessary to spend $20 or more on a small tube of mascara that will only last you a few weeks. Nonetheless, here are some of my favorite dupes!

Too Faced’s Better Than Sex Mascara has been one the most popular mascaras in the market for years now. I don’t mean to bash it, but I just don’t get what’s so great about it. I definitely don’t think it is worth the $23 price tag. I highly recommend using its identical twin – the L’Oreal’s Voluminous Lash Paradise for $10. The packaging is even the same!

https://bit.ly/2zfQin1

https://bit.ly/2JdQU28

Benefit’s They’re Real Mascara is also another fan favorite. I am definitely not bashing it like I bashed Too Faced’s Better Than Sex Mascara. It’s honestly a great mascara, but $23 is too much for me. I use Maybelline’s The Rocket Volume Express to achieve the same look for my lashes and it only costs $7!

https://bit.ly/2sALaoJ

https://bit.ly/2c6aGvn

Benefit’s Roller Lash Mascara, which happens to be Jeffree Star’s favorite mascara, is another great mascara. But as I mentioned before, $24 for a tube of mascara is NOT my cup of tea. I always use Maybelline’s Lash Sensational Mascara. It has a very similar formula and brush. It costs about $8.

https://mcys.co/2szAbfg

https://bit.ly/2M1sOFB

I could honestly go on and on about many different drugstore makeup dupes. Don’t worry though, I will save you some time. Here are some random makeup dupes that I needed to share with you guys!

I don’t know about you guys, but I prefer to apply my foundation with a beauty sponge rather than a brush. I think it gives you a more flawless finish. I’m sure many of you have heard about the infamous Beauty Blender. It truly was a game changer in the makeup world, but it costs $20! I recommend using the Real Techniques Miracle Complexion Sponge. It works just as great and it only costs $6!

https://bit.ly/2M1gtRY

https://bit.ly/2Jn5Irj

One of Urban Decay’s most popular products is their All Nighter Makeup Setting Spray. It works very well, but it is $30. I usually use the All Nighter, but whenever I run low I use Maybelline’s Master Fix Setting Spray. You can buy it at any drugstore for $9!

https://bit.ly/2sh9GLQ

https://bit.ly/2uC7UXp

A lot of makeup lovers are a HUGE fan of the Benefit’s Porefessional primer and if you ever tried it you would know why! It’s an amazing primer, especially for your t-zone. But would you like to spend $34 on it? A much cheaper alternative is Maybelline’s Baby Skin Pore Minimizer primer. Buy it at any drugstore for only $7.

https://bit.ly/2ALroIo

https://bit.ly/2h1oRof

*Disclaimer*

I promise this is the last one! All of these dupes have been tested out by me and are all opinion based. Makeup is not one size fits all and can vary from person to person.

There are thousands of makeup dupes out there that are great quality and affordable! I would even argue that some of the drugstore products work better than the high-end products. If you’re anything like me and you like to do as much research as you can before dropping some serious cash on a product, then I suggest buying the best dupe! It gives you a chance to try out the product with similar results, but for much cheaper. If you decide you like the product, then go ahead and splurge on the higher-end product! Nevertheless, no matter what the price tag may be, as long as the product works for you, then that’s all that matters!

“Creativity is your best makeup skill, don’t be afraid to experiment”

-Pat McGrath

https://pixabay.com/en/paint-makeup-cracky-girl-cosmetics-2985569/

If you are looking for more makeup dupes, then follow @makeupdupes.x and @dupefeed on Instagram. I will also be sharing more of my favorite makeup dupes on my Instagram, so make sure you give @GoldenAgeBeauty a follow!

Share your favorite makeup dupes down below!

[readysetwellness-blog]

Love this post! Living in La Crosse, I know there are a lot of hidden gems out there as far as bar food goes. But the two I can say I’m glad you shared was the popcorn at whos on third and the ice cream at twisted moose! I know I’m not the only one who had no idea that they served that! Also I love all of the photos you included, you really put some hard work into this post! Well done, and I can’t wait to try all of you recommendations!

The Best Bar Food - La Crosse, Wisconsin

Bar food is a special type of food. It can taste good by itself, but when you add a few drinks and a special atmosphere, it becomes great. There’s just something about having a snack or meal while drinking at a bar that makes it so much better. Sometimes you go into the night expecting to buy food from a particular bar, but more often than not, food is put in front of you that simply cannot be passed up. For me, I classify bar food as something that you can order after 9 at night. That’s usually when a restaurant turns into a bar and their late-night menu is in effect. Drinks at a reduced price and cheap food is every college students dream!

La Crosse, Wisconsin, is a place that is known for their bars and drinking. They have been named the 10th Drunkest City in America, had the most bars per capita, and broke the Guiness Book of World Records for the most bars on one street. That being said, there are plenty of different places to visit in La Crosse if you’re looking for a drink. I have lived in La Crosse for over 4 years and have experience everything the city has to offer. I have also spent more time than I am probably willing to admit in different bars. That being said, I have come up with a list of the best bar food around the city for college students. This food is cheap and delicious, and I’m sure you have experienced them if you have ever visited La Crosse, Wisconsin.

Chips and Salsa – Senior Villa

Senior Villa is a relatively new Mexican restaurant right next to the UWL campus but their chips and salsa are legendary. This is a classic at most Mexican restaurants but Senior Villa gets it right and understands us college students. Once you are seated, you’re greeted with warm chips and a large bowl of salsa FOR FREE! You can also get as many refills as you want for no extra charge. They even have another sauce for your chips that is hard to recognize but tastes fantastic. As a college student, there’s not much more you can ask for; free chips and salsa. Add a margarita, or 3, and you have a great night ahead of yourself!

Nachos – Howie’s

Picture this – You’re playing Bingo, 2 tall Bud Light’s deep, and you suddenly get a craving for food. No need to worry, Howie’s on La Crosse Street has you covered with their $5 nachos. These aren’t just any nachos, these are some of the best nachos I have ever had. They are covered in lettuce, onions, and cheese served with a side of jalapenos and banana peppers. It is served on the biggest plate in the restaurant and it towers almost 12 inches tall. This is more than a snack, it’s a meal, and I have fasted for up to 5 hours in excitement for this food. Nachos from Howie’s is a great late night meal from one of the best bars in La Crosse.

Popcorn – Who’s on Third

Popcorn is an all-time classic bar food no matter where you live. It’s light, filling, and the perfect complement to a few drinks. I’m sure there are a few more bars that have popcorn but the one I am most familiar with is Who’s on Third. My first step when I walk into the bar is towards the popcorn machine, even before I get a drink. The smell is overpowering and I can’t help but grab a cup while I’m there. Popcorn is also great bar food because it’s free, and as I mentioned in my first blog, there’s nothing better than free food. You can never go wrong with popcorn, especially when you’re at a bar!

Wings – Brothers

Across the country, there are Brothers Bars serving wings and providing good times for college students. The bar located in La Crosse is arguably the most popular bar for college students in the city. Many of these people don’t know about their 25 cent wings on Wednesday nights. This is the best deal for wings you will find in town and they are surprisingly good for being from a bar. Even though you can only get this deal on Wednesday’s, it is worth the wait from week to week. With a variety of flavors, you will never get bored of going to Wing Wednesday at Brothers. It is said that there is nothing better than beer and wings, and Brothers Bar doesn’t disappoint on either.

Burger – Eagles Nest

The Eagles Nest recently re-opened after about a year of being closed and the new management has made this a popular spot for food and drinks. Not only do they have $1 drinks, but they also have buy one, get one free burgers. This is another favorite phrase for college students and we will go out of our way to find similar deals and save money whenever possible. It’s hard to mess up a burger and the Eagles Nest delivers with a quality burger at a great price. With their buy one, get one free deal, you and a friend can get 2 burgers for around $5 each. This is a great deal and you can wash down the burger with some $1 Miller High Life’s at a new bar.

Cheese Curds – The Old Crow

Cheese curds are a popular appetizer for the people of Wisconsin because of our love of cheese. The Old Crow has been known to have the best cheese curds in all of La Crosse and I can agree with that. Their unique square shape and light coating make for the perfect snack, especially when you’re there late at night. On our senior bar crawl, I stopped at the Old Crow around 9 p.m. and it was the perfect snack to share with friends. They are constantly making their cheese curds so it’s not uncommon to get the curds before your drinks, which is never a bad thing. As a Wisconsin resident, it doesn’t get much better than beer and cheese for dinner.

Ice Cream – Twisted Moose

Many of you that go to school in La Crosse my not be familiar with this treat at the Twisted Moose. I have only seen them serve ice cream one summer but it was definitely one of the best snacks I have ever had downtown after 10 p.m. This isn’t your typical bar food and it’s completely different from everything else on this list. Having said that, I have never been happier than I was when I saw the ice cream machine as I walked into the Twisted Moose. It’s the classic soft serve vanilla or chocolate swirl cone similar to what you would get from McDonald’s for only $1. There are few things better than an ice cream cone on a hot day in the middle of the summer!

Conclusion

This is just a short list of my favorite bar food in La Crosse, Wisconsin. As you can see, there is a wide variety of bars that have great food for college students. I’m sure that there is more great food from different bars in the city, but as I mentioned before, there are a lot of bars in La Crosse and it’s tough to visit them all. I recommend trying to visit as many different bars and restaurants as you can wherever you are. That will allow you to experience something new and maybe discover a new favorite spot for burgers or wings. After living in La Crosse for 4 year, I can say that I have a great understanding of the city and I have a favorite place for every kind of food. I’m excited about my semester because I have another opportunity to eat all these different kinds of bar food one last time.

I believe my favorite bar food on this list are the chips and salsa from Senior Villa. The fact that they are free and you can get endless refills is tough to compete against. The addition of the mysterious sauce puts it over the top even though no one really knows what it is. It kind of tastes like ranch but all that matters is that it goes great with tortilla chips. There are plenty of times where my friends and I have gone to Senior Villa solely for their margaritas, chips, and salsa. We will spend hours eating all their chips and salsa and knocking back around 3-4 margaritas. Whenever someone mentions eating there I always get excited and it’s an offer I can’t pass up. Senior Villa has become one of the most popular spots for the college student of La Crosse to enjoy a meal and a few drinks.

Is there anything I missed? Would you take something off my list? Let me know what your favorite bar food is in La Crosse!

The diet every college student can relate to!

[readysetwellness-blog]

Mental Health: What everyone is talking about… and no one is talking about

Mental health is a hot topic lately, and it seems as though more and more people are beginning to understand what mental health and self-care is, although many are still undereducated about these topics. Mental health is a touchy subject that can be taken advantage of very easily, with people claiming to have anxiety, depression, or other mental health issues and using them as excuses or, as we see a lot with millenials and the younger generation, attention. It has become increasingly popular among young people to self diagnose themselves with mental health conditions and display these on social media (particularly twitter) in an effort to increase sympathy likes and retweets. Phrases like “oh I’m so OCD about my bed being made” or “Watching that boy do tricks on his bike gives me anxiety” are so normalized, and we forget that these are actual conditions that can be extremely debilitating.

I know what you’re thinking: “So how am I supposed to know the difference between someone who really has a mental health condition and someone who is self diagnosed or just claims to have it?”

Unfortunately, I don’t have the answer to this. No one does. Mental health is such a touchy subject, and with anxiety, depression, and attention deficit disorders on the rise, it is likely that many people claiming to have these disorders have a clinical diagnosis to back it up. On another note, who is going to call someone out for “faking” a mental health disease? Not me. And probably not you. But what we can do is show compassion, and understand that everyone that we cross paths with is fighting a battle that we know nothing about.

Although not every person experiences symptoms of chronic mental illness, everyone goes through times of great happiness, sorrow, grief, stress, and pain. It is for these reasons that it is important to understand the importance of self-care.

What is self-care you might ask? Well, its important to know what self-care is as well as what it isn’t. Self-care, in a few words, is an action one takes to benefit their own mental, physical, or emotional health. This will vary among individuals, but there are many different forms of self-care. For some, it could be refusing the chocolate cake at the office birthday party because they’re trying to stick to their new meal plan. For others, it might be indulging in the chocolate cake because it is their birthday (or they have created some other reason in their minds that justifies cake). Whatever it is, the most important thing to remember regarding your personal self-care is that you have to make sure whatever self-care action you decide to take is best for YOU. What works for some people might not work for others, and what works for you may not work for your friends.  

So while this idea of self-care is a nice one, it is not something that is completed by eating a cookie and taking a bubble bath. The idea of self-care penetrates much deeper than cheering yourself up after a bad day, or buying some new face wash. Self-care is about the way you live your life, and the effect that it has on your health. Everything that you experience in a day whether it is mental, emotional or physical has an effect on your health, which can be positive, negative, or neutral. Failing to take care of ourselves and recognize the stressors in our life is what leads to lasting, chronic conditions like depression, anxiety, OCD, and other mental health issues. Self-care is about tapping into your own mind and body, making sense of the way you are feeling, and taking action to right any wrongs that may be present.

We move so quickly through life that sometimes we forget to stop and evaluate how we are feeling, why we feel the way that we do, and what we can do to change it.

So all of that being said, where should you start on your self-care journey? Here are 5 tips to start integrating mindfulness and self-care into your daily life.

1. Start keeping inventory on your feelings

Take stock of how you feel. You don’t have to go so deep as to why you are feeling the way you are, but just recognize what emotion you are experiencing. This will assist you in making decisions. For example, if you are under a lot of stress in your personal life and you recognize that, it might help you realize you should hold off one more day on a major work decision. Or on the other hand, if you just got the best news of your life and are extremely excited, you might want to say yes, yes and yes to all of the plans your friends have made for this upcoming weekend to celebrate, but you should maybe only go out one night because you have a lot to get done before Monday. This goes along with the saying “never act out of anger”, and “sleep on it”. Recognizing and categorizing (stress, anger, sadness) the emotions you are feeling is the first step to taking action against any negative effects these feelings may have.

2. Isolate yourself for 10 minutes a day

This is the time to reflect on your day and understand why these emotions came over you. You may think that you were stressed all day at work because your boss sent out a memo in the morning that bothered you, when really it was coming from an argument with your significant other that occurred the day before. This is the time to identify the emotional triggers in your life— defined as “a response to a person, situation, event, dialogue, reading, film, or other content providing entity, that provokes a strong emotional reaction. This will help you avoid (or at least regulate your exposure to) the things that are causing emotions like stress, sadness, and grief. For example, if you have a family member in the armed forces, maybe you should not indulge in the overwhelming amount of military homecoming videos available on YouTube. On the contrary, for someone who recently had a family member or someone close to them return from the military, these videos may be one of their favorite things to watch. This time is about identifying YOUR emotional triggers and developing ways to manage them.

3. Figure out what makes YOU feel good.

This one is all about discovering the little things that you enjoy. Maybe its buying a new book and setting apart a little bit of time each day to read. Maybe its spending time with your “outside-of-work friends”, or maybe even scheduling a date night with your S/O (or your best friend if you’re still on the market). The point is, look for the little things in your life that make you happy, and do those things for yourself more. They don’t have to cost money, and they certainly do not have to involve others. Remember: this is all about YOU and the things that make YOU feel good.

4. Watch what you say

We need to change the way we talk about mental health. Try to remove the words OCD, depression/depressed, and anxiety from your vocabulary, and instead use some other words to describe how you feel. So instead of saying “Ugh im so depressed”, “That gives me anxiety” or “I’m super OCD about that”, try expanding your vocabulary with words like this:

Instead of saying depressed, say:

-    Sad

-    Unhappy

-    Despondent

-    Down

-    Low

-    Bummed out

Instead of saying anxiety, say:

-    apprehension

-    angst

-    jitters

-    nervousness

-    concern

-    heebie-jeebies (my personal favorite)

Instead of saying OCD, say:

-    Particular

-    Precise

-    Detail oriented

-    Anal retentive

-    Fusspot

-    Nit-picker

5. Talk to a medical professional

Finally, if you are experiencing severe symptoms or symptoms that you feel are beyond your control, please do not hesitate to reach out to a healthcare professional near you to seek support. Sometimes mental health issues are out of our hands, and self-care is not enough. Great strength is found in reaching out to someone for help, and the most beneficial person is going to be a mental health counselor, psychiatrist, or psychologist. If you’re not comfortable reaching out to a professional, try talking to a friend or two about how you have been feeling, as talking about it and having two heads trying to make sense of your feelings can be helpful.

Mental health is very touchy, tricky, and for the most part, taboo. I hope that this post has provided you with—if nothing else— a little bit of insight on the growing challenge that many people are facing today. Even if you are not experiencing any great stressors in your life, try out these tips, as there is always room for improvement!

Thank you so much for reading, and as always, happy living J

P.S. Check out this link below for a short youtube video about OCD!

https://www.youtube.com/watch?v=FsOzNavYF6wse

#MKT400UWL

[readysetwellness-blog]

My Wellness Journey: From the highest of highs to the lowest of lows (repeat x10)

In the wake of last week’s post: 5 steps to creating healthier habits, you may be wondering: Who is this girl, what does she know about wellness, and why should I be listening to her? Well do not fear, I am here to introduce myself and answer all of the questions that may be floating around in your mind. My name is Nicky Dudley, and I am a 22 year old senior at the UW-La Crosse studying marketing. I have an associates degree in exercise and sports science, am an ACE certified personal trainer and a NETA certified group fitness instructor.  I am also a strong believer that certifications have very little to do with knowledge (even though I just listed off my own). I believe that knowledge, especially when it comes to fitness and wellness knowledge, can only be gained through experience and teaching. This is why when I got into fitness, I decided I needed to experience a lot of different things for myself. This brings us to my “fitness timeline”.

        Towards the end of my senior year of high school, I was in a car accident in which I was severely injured. I decided to take a year off after high school and wait to begin college until the fall of 2014. In the following months, I began physical therapy to assist my healing. In doing this, I started to really enjoy working out, especially lifting weights. After I was discharged from physical therapy, I wanted to continue working out, so I obtained a membership at my local CrossFit gym. From there, things took off. I started competing in mini CrossFit games and researching nutrition, becoming more and more curious about exercise and sports science. After 8 months of CrossFit, I decided that I wanted to begin lifting on my own and making my own workouts and nutrition plan. I didn’t really know what I was doing, but after lots of trial and error, I was able to figure out a program that worked for me. It was then that I saw that a friend of mine had competed in an NPC (National Physique Committee) bikini competition, and I made the decision that I wanted to do the same. So in the fall of 2014, I started college full time at a two-year technical school, and found a coach. I ended up working with a man (who shall remain anonymous) and we decided on a show date in June of 2015. Then the real work began.

        Show prep is unlike anything, in that your body and mind are pushed to the absolute limit, and then pushed another hundred yards. Although different coaches do prep differently, it almost always includes an EXTREMELY strict meal plan, based either on macronutrients or whole food meals, and a rigorous exercise routine. Not knowing any better and thinking this was normal and what it took to be HEALTHY, I followed along. It became clear about halfway through that the coach (whom I paid $1200 for 6 months of coaching, mind you) was not prioritizing me as an athlete. Nothing against the man himself, but my texts and emails would go unanswered and I was told that I was allowed a cheat meal “When I say you can have a cheat meal”. Eating the same foods over and over again for 6 months without cheating ONCE is extremely unrealistic, and as you can imagine, I enjoyed several cheat meals on my own time. Enjoying these “unauthorized cheat meals” led to me feeling guilty, and eventually I started binging and purging, that is, throwing up my cheat meals after I ate them. I kept this a secret from everyone else, including my coach, thinking I could get away with it without experiencing any lasting effects. Was I wrong…

        I managed to get through the rest of my prep, all the while relying on sugar free drinks like diet coke, zero calorie energy drinks and zero calorie foods (yes they exist). It got to a point where I wasn’t even eating food. I would make protein pancakes and smother them with zero calorie pancake syrup and marshmallow topping. MY PHYSIQUE CONTINUED TO IMPROVE, BECAUSE I WAS LOSING FAT BY PUTTING MY BODY INTO A CALORIC DEFICIT, BUT LITTLE DID I KNOW I WAS DECAYING ON THE INSIDE. This was something I failed to understand for the longest time. I thought because I continued to lose weight and gain muscle that I was healthy. But what I didn’t understand was that the food I was eating, although it improved what I saw in the mirror, was destroying me on the inside. I began to understand this after my show, when my coach stopped talking to me the day after and did not give me a reverse diet. A reverse diet is a meal plan in which foods are slowly introduced to minimize the negative effects that came along with eating normal food (basically anything other than chicken and rice) again. I wasn’t aware that a reverse diet even existed, so as you can imagine, the minute I got off stage I ate an entire pizza and pint of ice cream, and was so full that I got sick. For the next month, I ate everything I had been missing out on the past 6 months, and as you can probably guess, I gained about 35 pounds in a month.  

        After all of this, both my body and my mind were in an extremely messed up state. From there, I was diagnosed with multiple eating disorders and OCD… quite the mess, I know. This is when I started concerning myself with PROPER nutrition and mental health. I finished my associates degree, and then went on to earn my certifications. I decided that I wanted to share my story with other women who were just entering the fitness world, to save them from making the same mistakes I did.

DISCLAIMER:

I do not want any of you to think that all women who compete in bikini shows experience what I went through. There are many NPC coaches who are very good at what they do and understand the importance of balance and mental health throughout the prep process. If anyone reading this is considering competing in any NPC or natural bodybuilding competition, I encourage you to do it, as it is a great way to challenge yourself and learn a lot about health and fitness. But I also urge you to be cautious in selecting your coach, and talk to athletes who have worked with them in the past about their experience.

        In the end, 2015 was a landmark year. I am proud of myself for partaking in such a challenge, and although I will not be competing again, I learned more from my show prep experience than I ever did from any certification course. The two most important things I learned were this:

1. Just because a body looks good on the outside, doesn’t make it a “healthy” body. Losing weight is all a numbers game. If you put in less calories than you expend in a single day, your body will be in a caloric deficit, meaning the number on the scale will go down. What that lost number represents (fat, muscle, water) depends on your body composition, activity, and the TYPES of macronutrients you are putting into your body. So someone who eats 3 meals a day of whole foods may be much heavier than someone who eats one meal of junk each day. (I don’t think I have to tell you which of these two people is healthier on the inside).

2. Mental health is THE NUMBER ONE THING. Your mental health should take priority over any fitness or nutrition plan, but most of the time, these three things go hand in hand. Many people use exercise to combat stress and anxiety, and there is insurmountable scientific evidence that suggests that mental health and nutrition are connected at a far deeper level than anyone ever imagined. Having done Whole30 (check it out if you’ve never heard of it), I believe that nutrition and mental health are connected now more than ever!

So now that you know almost everything about me, I just want to state the obvious: When it comes to fitness and wellness, I don’t know everything. Far from it. I do know what I experienced, and what I have learned through research and anecdotal evidence, and all I want to do is share my experience with others. I wouldn’t be where I am today physically and most certainly mentally without going through what I did in 2015. Although I still struggle with keeping my eating balanced, I learned so many self-care techniques throughout the year, and I have been able to share them with many of my friends in college. Knowing that I was able to give them a tool to help them deal with their stress and anxiety is one of the most rewarding things, because although it may not always show on the outside, everyone is fighting a battle. And to be able to help alleviate their suffering, even a little bit, is the greatest feeling in the world.

Although I am always happy to talk to anyone about any feelings they may be having, it is always better to talk to a professional. IF YOU ARE SUFFERING FROM AN EATING DISORDER, DEPRESSION, ANXIETY, STRESS OR ANY OTHER MENTAL HEALTH ISSUES, PLEASE DO NOT HESITATE TO CONTACT 1-800-273-8255

Thanks for reading, and as always, happy living!

[readysetwellness-blog]

5 Steps to Introduce Yourself to Healthy Habits

Changing the way you live your life is arguably one of the most difficult things to do. People naturally get so set in their routines and the way they do things that by the time they realize that what they are doing may be bad for them, the habit is already so deeply rooted in their daily lifestyle that they see it as impossible to stop. There are many programs that attempt to assist people in their journey towards improved health and wellness, but many of these programs fail to view things long term. Several of these programs, while effective, are short-term, numbers based programs with a clear end in sight. But what about after the program? What are people supposed to do then? No one is going to be on weightwatchers for the rest of their life, and not a single person is going to keep doing the 21 day fix over and over again to get rid of every habit they deem “bad”. I know youre probably thinking, “So if all programs are “bad”, then what am I supposed to do?”

Unfortunately there is no magic answer. There is no magic pill, and there is no one program that is better or worse than another. You are going to try different things, and most of them will be flops. (Very encouraging and uplifting, I know.) But until you find out what works for you, you are going to experience a lot of things that don’t work. What also goes along with this is that different things are going to work during different times of your life. What worked when you were in high school, playing 3 sports with loads of free time to be active will not work when you are a college student spending all of your free time in the library and no longer working out during the days. As this goes, what works for a single college graduate living in an apartment may not work for a mother of 3 who also works full time. Point being, there isn’t a cure-all. So while you may not have time to begin some life changing 12-week fitness and nutrition program or cut out 30 minutes of your day to meditate, there are many steps that can be taken to introduce yourself to the ideas of changing the way you live your life for the better. Here are five things you can do to start implementing those healthy habits into your daily life.

#1: Start small

One mistake people make when trying to change something in their lives is they bite of more than they can chew. In the beginning, you may be extremely excited about the changes you are going to make and how they are going to positively impact you in the future. This is natural, and this is why people do so well with staying on track for the first few days or weeks into their lifestyle change. Then, sometime in the first two weeks, many people hit a wall because they are overwhelmed with how much they decided to take on, or they accidentally enjoy a “cheat meal” (or cheat day, lets be real) that doesn’t align with their goals, and because the rules they outlined for themselves are so strict, they get discouraged and give up. This is why it is important to start small (i.e. “I’m going to cut back to only eating out 3 times a week” rather than quitting cold turkey “I am not going to eat out anymore”) Starting with large, unrealistic goals can lead to feelings of discouragement and even throwing the whole idea of lifestyle change out the window. So start small, and if you do end up breaking a rule or two… see #3.

#2: Look at what others are doing (but not too closely)

There are so many amazing apps, programs, ideas, and ways to do things that people have come up with, and one of them may be your saving grace. While it isn’t too hard to find these things on your own, it seems as though everyone you meet will have some insider tip that you’ve never heard before. Take these with a grain of salt, because as we talked about earlier, not everything is going to work for everyone. Every now and then, you will stumble upon a gem: A sauce you never thought to use that makes your boring chicken and rice taste amazing, or a yoga pose that finally relieves some of the back pain you’ve been experiencing. People love to talk about the new health craze their trying out, so why not listen, because it may end up working for you too!

*One thing to be cautious of here is social media posts (although who am I to talk). Some people really are using a product or supplement or specific meal plan and achieving great results, and others are just trying to make a buck. So be wary of the beautiful fitness models with perfect lives you see on Instagram, because although that fat burner may have just gone on sale for $79.99, I can guarantee that it will not make you lose 20 pounds in a week! Its great to follow people you admire for fitspiration, but always remember there is no replacement for whole food, hard work, and self care.

#3: Forgive yourself

So you went out with your friends and had a few margaritas, or you got so busy with work that you skipped yoga 3 days in a row. Guess what? I forgive you, your body forgives you, and YOU should forgive you too. Rome wasn’t built in a day, and neither is your ideal life. The word “guarantee” is used very seldom these days because who can really guarantee anything? Well I can guarantee one thing: You will slip up and fall of the wagon at least once on your way to your ideal lifestyle, and that is OKAY. Falling off once does not mean that your perfect 30 day program is ruined. If you drop your phone on the ground do you let it stay there and keep smashing it with a hammer? No. You pick it up, dust it off and keep using it even though there may be a little crack in the screen. Don’t give up on your journey, because without failure, we wouldn’t know success.

#4: Remind yourself that this is about YOU

This is one of the hardest things to handle when trying to change your habits for the better. Maybe all of your friends still smoke cigarettes and you’re the only one trying to quit. Or maybe you had to make the decision that the only time you can carve out for self-reflection and meditation was during the time you usually call a friend. Am I telling you to abandon all of your friends in favor of your new and improved life? Absolutely not. But you are going to be making small changes, which can be especially difficult when you are surrounded by people who take part in the unhealthy habit you are trying to kick. (Try being the only one who eats healthy while living with a family who loves junk food). You will need to constantly remind yourself that this is a choice that you have made, and your friends may not always make it with you. So while it is fun to have a friend to keep you in check and on track, sometimes you’re going to have to go it alone.

*And other times, you’re going to need that ice cream and popcorn movie night with the girls. See #3.

#5: Start NOW

There will never be the perfect time to change your life, because one of the best and worst things about life is that it never stops. The clock is always ticking, you will always have work to do, and there will always be an excuse. It will always seem to make more sense to wait for the New Year, or the first of the month, or a Monday, but the truth is, it doesn’t matter WHEN you start. All that matters is that you START.

“Progress is impossible without change, and those who cannot change their minds cannot change anything.” – George Bernard Shaw

Don’t know where to start? Try these:

Clean one room of your house

Carve out 10 minutes before bed to close your eyes and reflect on the day

Reach out to someone that you haven’t spoken to in a while, schedule coffee

Try cutting something out of your diet for 5 days (sugar, grains, dairy, processed foods) and see how it effects you

Stretch for 10 minutes

Turn your phone off 30 minutes before you go to bed

Do not look at your phone until after you’ve finished your morning routine (showered, eat breakfast, get ready)

Make a playlist of songs that make you happy, listen to it

Set a goal to work out a few times this week

Call someone that means a lot to you and let them know

Ask to borrow a friends favorite book, read it

Find two hours of time this week, schedule some “me time”, and do something that makes you happy

Thanks for reading, happy living!

- Nicky, ReadySetWellness