Glowing Bride Coaching

07/14/2021

Technique Tuesday: Plank touches

07/06/2021

Technique Tuesday: hex press

07/02/2021

Friday favorites: fresh flowers from my fiance and water! The peach flavor is my favorite so far. It's nice to have something around to drink that's not just plain water once in a while. Here's to a refreshing holiday weekend! Cheers!

06/21/2021

How did you recharge this weekend? So many times I mix work in with my time off and then don't ever really feel rested. I made a commitment to not commit to anything this past Saturday. It was hard! I had to say no to several things. Had to not look at my to do lists. And had to talk myself into being still. But it was great! I can't do it every Saturday but going to do it once a month. I find I'm actually more productive when I get back to work if I've had an actual break. Anyone up to giving it a try?

06/18/2021

Friday favorites:
Collagen is great for hair, nails, skin and a good source of protein. I also love protein bars that don't have a ton of artifical ingredients and aren't masquerading as protein bars but are basically candy bars! The blueberry flavor is on point. The bars are the Aldi version of RxBars.

06/14/2021

Need some motivation to get your workouts in? Find a gym buddy!

I literally used to pick my friend up on the corner of her street on my way to the gym! It was great accountability for both of us! She knew I was coming to get her and I knew she was counting on me for a ride.

I don't always feel like working out, but knowing that I have to report my workouts to my coach keeps me on track. Try a running club, grab a friend to go swimming, or join a community-based gym like CrossFit. Having someone who will both encourage you and call you out is super motivating!

06/10/2021

Have you ever put off shopping for clothes because you were waiting to lose those last couple pounds?

Sometimes it can be helpful to have a reward to motivate you to accomplish a goal. But it can also be powerful to treat yourself like the person you aspire to be.

Instead of waiting until you've "arrived," treat yourself as a beautiful, healthy, accomplished woman. Get that haircut you've been wanting to try, buy clothes that make you feel confident, hike with your friend even if you feel unfit, encourage your coworkers even if your projects aren't going quite like you planned. You might be surprised that when you look back, that you've been taking steps toward your goal just by acting like you're already there.

06/08/2021

Technique Tuesday: dips!

06/07/2021

Can you do throwbacks on a Monday? I'm going to anyway. Did half Murph a week ago with my family. I might still be a little sore.

It was a great way to start off Memorial Day... remembering the reason we have that holiday and spending time with family. It's easy to get caught up with all the little stuff on my to do list on a Monday and fight really hard to get it all done. But am I fighting as hard to do meaningful things today?

I won't remember most work projects in 10 years but I will remember my coworkers and clients. Am I slowing down enough to have real conversations with the people around me? What are you doing on a Monday that's meaningful to you?

05/25/2021

Technique Tuesday: kneeling overhead press

05/21/2021

Friday favorite... sugar scrub! It's not too rough like some other scrubs and leaves my skin feeling so soft. They have a pumpkin spice one too!

05/06/2021

Who are you thankful for today? I am so grateful for the opportunity to coach this amazing CrossFit Masters athlete Pam. She starts her age group online qualifier tonight! Wish her luck in the comments below.

05/05/2021

Did you know that beauty sleep is a real thing? Here are some of the things your body does while you sleep that make you glow during the day...

- Your skin produces collagen so you have smooth skin with less wrinkles. *Only getting 5 hours a night can lead to twice as many fine lines as sleeping 7 hours!!*

- Increased blood flow to your skin while sleeping gives you a healthy glow and causes cute rosy cheeks. And helps with getting nutrients to your hair for luscious locks!

- You wake up with brighter eyes and less puffiness.

Friday I'll post one of my favorite tricks for getting more sleep!

Shoutout to (makeup) .vanderbilt.hair (hair) (photograper) for making me feel beautiful for our engagement pictures!

05/05/2021

Technique Tuesday: stiff leg deadlifts

05/03/2021

Ever thought about the fact that you listen to yourself more than anyone else? Negative words that are spoken to you, that you say, or even that you think to yourself has been scientifically proven to increase stress and long-term anxiety.

The first step to changing our self-talk is awareness. Start small. Try noticing any time you say "I have to..." this week. I might comment to someone that "I have to make dinner for my dad tonight." The more aware I am of the times I say "have to" the more often I can correct myself in the moment and say "get to." Saying "I get to..." changes my attitude toward the task at hand. And in the grand scheme of things, I really should be grateful for so many of the things that I "have to" do.

Photo credit to the amazing Jeri Stein Photo

04/30/2021

Friday Favorite is Crowned by Juliet! My tiara arrived yesterday in the mail and I'm so excited! The wrapping matched the elegance of the tiara inside. I'm not posting pictures of it on Facebook just yet incase Travis happens across it, but you'll all get a look in October. 😉 In the meantime, definitely check out the collection on their page or on Etsy. These hair adornments are works of art!

Welcome to our beautiful online tiara and bridal headpiece boutique. We have many styles and themes to enhance your wedding look (and also your bridesmaids!) You'll find the perfect headpiece at Crowned by Juliet. (Shipping in North America).

04/29/2021

Gratitude can have a huge impact on our minds and even our bodies! One area that brides often struggle with is self-esteem. Studies have shown that gratitude reduces social comparisons. When we are grateful for what we have (whether it relates to our bodies or not), we can appreciate other people's beauty and achievements without getting down on ourselves.

I'm grateful that I live on the edge of one of our national parks! I grew up hiking with family and friends and cherish this green gem at our back door.

Comment below with something you're thankful for!

04/26/2021

Change is hard. Whether it's changing your diet, exercise routine, sleep habits, or anything else. But the rewards are worth it.

My mom trained for a year to be able to summit a 14er in Colorado with my dad last summer. I was so incredibly proud of her standing at the top.

Are you ready to start changing some lifestyle habits and start training for the body you want for your wedding? I'd love to help. Message me for details.

04/23/2021

Friday Favorites! Got 2 for you this week! Had my nails done for my engagement pictures at with my amazing friend and bridesmaid .

While I wore my gorgeous engagement ring for the photos, Travis also gave me this beautiful ring from that I am now wearing on a daily basis. Silicone rings are perfect for workouts! I don't have to worry about scratching my gold band or getting nasty blisters. I barely notice the Enso ring. And I love the Dragon color from their Legends collection! I got their thinnest band, the Halo. I've seen lots of silicone bands that look chunky and uncomfortable and I love the options with Enso rings. They have so many color choices and even metallic looking rings that you wouldn't guess are silicone!

04/20/2021

Technique Tuesday: Hip Thrusts

Fitness is way more fun with a puppy!

04/20/2021

Best Monday I've had in a long time...

I bought my wedding dress! Super excited. Obviously can't give you guys a sneak peak just in case my fiance sees this but I'm in love (with him and the dress)!

Definitely motivated after seeing myself in the dress to keep tracking my nutrition and make time for my workouts.

What's motivating you this week?

04/15/2021

Are you excited to get some coaching? Hopefully you've learned a little bit about what's involved through the last few posts. Here's a summary of what's included:

- nutrition analysis
- nutrition plan
- workouts
- weekly check-ins

Standard rate will be $125 per month. I'm offering a start-up special rate of 50% off for up to 3 months of coaching! This is a steal. In order to give the best service possible, I only have room for 6 more clients. Ready to jump in? Message me!

Just here for the free tips? No worries, I'll have more content coming for you next week! 😉

04/14/2021

The 4th and biggest piece of Glowing Bride Coaching is weekly check-ins. These help us evaluate progress and provides accountability. Most people have a decent idea of what foods are good for them and can even get more precise with online macro calculators, but that knowledge doesn't do any good unless it is implemented consistently. To get consistency, most of us need someone to keep us accountable and encourage us to do the things we know we should do.

Once a week, I go over all your nutrition and workouts. We look at measures of progress like weight, photos, energy levels, and measurements. Then we can make any adjustments as needed to continue making progress toward your goals.

04/13/2021

Technique Tuesday: HIIT training!

The third step we take in our coaching is coming up with a fitness program that works for the gym access / equipment you have. Need to workout at home? We can do that! Love Zumba or CrossFit or tennis? We can include that! We will strive to find a well-rounded approach to workouts that includes both cardio and resistance training to help you tone and trim up!

04/12/2021

It finally feels like spring here in Ohio! And that means it's the start of the wedding season!

Are you ready for a change in your nutrition? The second step we take is learning about what foods (and amounts) will help you toward your goals while keeping in mind your preferences. Love bacon? Ok, we can work with that and drop your carbs a little lower. You'll start off with a few practical steps to start making some positive changes in your current diet. Then as we progress, we adjust as we learn what works well for your body and current lifestyle and schedule. This is the great part about personalized nutrition! A perfect diet is only perfect if it works for you and you can stick with it. Having a coach who can help you make adjustments along the way is key.

Ready to spring into action? (I'll admit, I love puns even if they are cringy.) I'm offering 50% off my coaching as a special start up offer! I would love to help you glow inside and out for your wedding day. DM for details.

04/09/2021

After an initial questionnaire including your goals and when your big day is, we dive into a week of nutrition analysis. There's a couple ways we can do it: handwritten journals, pictures of meals, etc. But my favorite is having you measure your food the best you can and then log it in MyFitness Pal. This free app allows me as a coach to go back over your entire week and see what you ate. Sound scary? Don't worry. I'm not going to yell at your for eating chocolate. Honesty is hugely important in the coaching process and to encourage that, I will never condemn you on your food choices. It's simply information that will guide us on the next step, personalized nutrition education and smart steps. You will always be in control of the nutrition choices. I'm simply here as a guide and accountability partner.

04/08/2021

One of the best parts of coaching is getting to know the people I coach. Just so happens, I got to know this athlete a lot more than I anticipated when he walked through the gym doors! Travis and I just got engaged in March. While I had been thinking about coaching brides-to-be before I even had a boyfriend, it worked out perfectly that I'm launching my coaching while being engaged myself. I know exactly what it feels like to want to look and feel the best possible on the wedding day.

Tag the lucky guy below who makes you feel like Wonder Woman.

04/07/2021

Check out my new favorite egg recipe. Eggs are amazing for you; packed full of natural protein. I love this recipe because you get some healthy carbs in with the potatoes, you can change up the filling ingredients, and it looks cute.

https://www.mamagourmand.com/wprm_print/2916

10/22/2020

Teen class has been rocking it with their agility work!

10/15/2020

Comment below with some of the not so great habits you've picked up because of Covid-19. Want some help changing those? Check out our healthy habits challenging starting SUNDAY: www.chooseyourownadventure2020.wodifyrise.com

https://centrespringmd.com/the-bad-habits-youve-picked-up-during-the-covid-19-pandemic/

Departure from our normal routines, and being stuck at home all day, while coping with added stress has caused several bad habits to resurface. Some of the downstream effects of these behaviors aren’t benign, though, and can harm our mental health, and immune function as well, which is the exact o...

10/14/2020

Some concrete examples of habits you could choose for our challenge:

• Drink more water => Drink a glass of water before breakfast
• Connect with family => Call grandma on my way to work
• Spend quality time with my kids => 1 hr of no phones during/after dinner
• Reduce anxiety => use an app to limit social media time to 30 min per day
• Meditate => Take 10 min walk in morning and leave cellphone in house
• Get more sleep => set a bedtime alarm to start evening routine
• Gain muscle => do lifting sessions at 5:30pm
• Eat more vegetables => eat 4 different vegetables with dinner
• Lose weight => cut out sugar, eat fruit if craving sweet items
• Stick to a budget => pay with cash for everyday things
• Be proactive => stop hitting snooze button
• Read more => Read for 15 min during lunch break
• Increase productivity => only check/respond to email during 1-2pm
• Reduce caffeine intake => Bring own coffee to work in morning, no refills
• Stop drinking pop => replace with water or fizzy water
• Exercise more => do Coach to 5k app program at 6am each day
• Quit smoking => distract yourself with a quick call to a friend when craving strike
• Stop procrastinating => make your bed every morning
• Spend time outside => take a 20 min walk after dinner
• Improve flexibility => use a yoga/stretching app every night at 8pm

Click here to get coached through choosing your habits and be held accountable on building them for 6 weeks: chooseyourownadventure2020.wodifyrise.com

10/14/2020

As you consider what habits you want to form or break during the Choose Your Own Adventure Challenge, think about your emotions. I don't want you to pick a habit that you just think you SHOULD do. It needs to mean something to you.

So here are the habits I chose and the significance behind them:

- Do 10 min Ab Routine. Due to a knee injury, my fitness training has been rather unstructured for the past year or so. I get frustrated having to modify things all the time in a CrossFit class or with weightlifting so I wanted to pick something that I could definitely DO with no excuses. I know I have a better mood when I work out regularly. I feel like a much happier person when I workout regularly.

- Drink 1 bottle of water on my way to work. I am terrible at drinking enough water. I easily lose myself in a task and forget to drink enough throughout the day. I really hate drinking water at breakfast because it feels funny in my stomach but I don't want to wait too late in the day. I know if I start drinking water earlier in the day I tend to continue drinking more water. With my knee injury, I know I'll feel better if I'm well hydrated and I can usually avoid headaches as well. I feel like I'm taking care of my body when I drink enough water.

- Don't hit the snooze button. I LOVE sleep. It's one of my favorite things. But I know when I hit snooze, my stress levels throughout the day go up because I'm playing catch up and am rushing through my mornings. I know the sleep you get after you hit snooze doesn't actually make you feel more rested; usually just groggy. I feel like I can conquer my day when I get up right away.

These reasons are what you need to go back to when you miss a habit during the challenge or you start doing it and realize how much work it is to actually make a change in your life. These reasons, emotions, and feelings behind what we're doing will help reconnect you to WHY you started in the first place.

10/13/2020

Thinking about what habits you want to choose to work on for the next 6 weeks?

Here are the ones I've chosen:
- 10 min Ab Routine.
- Drink 1 bottle of water on my way to work.
- Stop hitting snooze button.

Tomorrow I'll dig into WHY I picked those specifically! Stay tuned. ;)

10/12/2020

What do you want to change in your daily habits?

Drink water, call your grandma, eat your veggies, sleep more, or...?

Comment below. Don't be shy. We all have work to do. I'll be posting mine tomorrow!

10/11/2020

The Choose Your Own Adventure health challenge is completely VIRTUAL. We have an app, a private Facebook group, and personal check-ins with your coach so you can do it from ANYWHERE!

10/11/2020

For our Choose Your Own Adventure health challenge, you can also choose to to STOP doing something as your habit. It may sound odd, but you can choose to eliminate something as one of your daily habits.

Check out this interesting podcast from Ben Bergeron on habits to avoid during quarantine. Did you pick any of those up during the last several months?

Ready to break some habits and form some good ones? Let's do it! Sign up here: https://app.wodifyrise.com/Event/Event.aspx?EventId=11932

This week, we're revisiting one of our most popular episodes - but for our quarantine times. Here is my list of 10 bad habits to avoid while we're all locked...

10/10/2020

There's a reason I picked Jourdan Delacruz for the poster for my sn**ch clinic. She has some of the best technique of any US lifter.

Check out a video from one of her competitions here: https://www.youtube.com/watch?v=ykypIsmOXrE

Reserve your spot for the Sn**ch Technique Clinic on October 15th here:
https://fb.me/e/2SQXVkW4z

Jourdan Delacruz good technique on the sn**ch with a 88 KG lift at the World Championships 2019. Learn how to sn**ch: https://sportsedtv.com/sport/weightlift...

10/09/2020

I picked Choose Your Own Adventure as the theme for this health challenge for several reasons:
- I want you to take ownership of change in your life, so I want you to pick habits that YOU care about and will make the biggest impact in YOUR personal health journey.
- Just like each chapter of the book, you will be faced with a choice each day.
- I love nature and think it's incredibly impactful for our health.
- This challenge is designed to part of the larger story of your health journey, not a "be all, end all" solution to every health issue.
- I want this challenge to fun! I hope you will view it as an adventure.