beauty

A Day in the Life of…

I was introduced to Mary through a mutual friend and it literally blows my mind how much she fits into one, single day. I can’t believe she found the time to write this piece for BEC but I sure am glad she did. She works hard, works out, STANDS at her desk, and is an inspirational clean eater! Enjoy a glimpse into the life of this busy Richmond corporate professional and fitness trainer.



On a typical weekday, I wake up around 6:30am to Pandora Radio (usually Fleetwood Mac, Phil Collins, Ryan Adams, or Pete Yorn…something mellow). I boil water to make hot water with lemon and use the rest to fill three stainless steel water bottles for the day. I go back to my room, make my bed and read a scripture for the day from a bookmark I bought in a church bookstore years ago called 31 Days to Praise.

I shower, pack my gym clothes, and pack all my meals for the day (except dinner). I try to pick out recipes I want for the following week, then order groceries for pick up through Kroger Clicklist on Friday and Saturday. I pick up specialty items and refill 3 gallon bottles of reverse osmosis water weekly at Ellwood Thompsons. I have a shelf of cookbooks (my favorite chef is Katie Lee) and I’m also a Tone it Up Nutrition plan member and use a lot of their recipes. I cook one main dish per week and try to prep other things like overnight oats or muffins on the weekend. My freezer is full of frozen soup, veggies, bread, and fruit for smoothies.

I usually pick out a thought leader to listen to on YouTube while I’m getting ready. My favorites are: Chase Jarvis, Marie Forleo, Lewis Howes, Tim Ferris, or Tony Robbins. I’m a Tone it Up Girl, so I’ll also watch fitness videos on their new app or in the past any interviews they would post on YouTube. I follow the Jillian Michael’s podcast religiously and also listen to one book on Audible every month (typically a biography). Saturday mornings I like to listen to 70s and 80s playlists on Spotify before I leave to teach yoga at 10:30am.

I work 9-5 as an Administrative Assistant at SunTrust Mortgage for the Condo and Appraisal groups. I have a VARI Desk at work and an Eron Chair. I’m over sitting after about 20-30 minutes, so I stand for most of the day. During my break, I go into the wellness room and either work on my group exercise classes, do yoga, Pilates, or a HIIT workout, or lift weights. I have a Woss suspension trainer ($30 version of a TRX) that I keep with me at work along with a yoga mat, free weights, and a lacrosse ball to work out muscle tension. I try to move and stretch as much as I can at my desk while I’m standing. I also listen to a lot of Spotify while I’m working, looking for music for my classes.

Sometimes I’ll eat breakfast at home, but if I’m not hungry yet, I’ll bring it to work. My typical breakfast is overnight oats made with Tone IT Up protein, and fruit (berries or pomegranate). Lunch is often soup and salad. This week I cooked Alicia Silverstone’s sweet potato and lentil soup from her cookbook The Kind Diet. I’ve been into making salads with red and green leaf lettuces for months now. I buy 3-4 heads of lettuce per week and they stay fresh if wrapped in a few paper towels (the non-chlorine bleached ones). I pack olive oil with sea salt and fresh ground pepper and a separate slice of lemon to mix for dressing at lunch. With lunch this week I also had a few slices of Cabot cheddar cheese and some Ciabatta bread from Ellwood Thompson’s warmed up with Earth Balance.

I have a snack around 3pm. I’ve been eating an organic apple in the afternoon since I started shopping at health food stores back in college. Organic apples taste so good that it’s easy to eat one every day. The rest of my snack this week was PaleoKrunch Cinnamon granola (my favorite) and a few tablespoons of almond butter.

On Mondays after work I go to Advanced Wellness Center for a one hour personal training session with a strength and conditioning coach. My workouts include exercises like deadlifts and bench press with heavier weight and my trainer is teaching me some Olympic lifts. This habit makes me feel good about Mondays, challenges me and builds into my life. Tuesday through Thursdays I go straight from work to Crunch gym where I’ll fit in 30 minutes of cardio on the elliptical trainer before teaching classes. I’ll have protein bar in between: usually Go Macro, Squared, Greens, or Tone it Up and some water. Tuesday nights I teach a 30 minute TRX, then a one hour Yoga Body Sculpt.

My yoga classes are a combination of Pilates, vinyasa yoga and fitness, with 10 minutes of relaxation at the end for rest, additional stretching, or a seated meditation. Wednesday nights I teach Barre Boot camp (a pairing of barre exercises and traditional free weight exercises) then Iron Mat (mat Pilates and Pilates free weight exercises). Thursday nights I teach another Yoga Body Sculpt class. I get home around 9pm which is kind of late for dinner, so I’ll make a smoothie during the week. This week’s was avocado, frozen banana, organic mixed power greens, Tone it Up vanilla protein powder and almond milk. Last week’s was: frozen cauliflower, frozen banana, almond butter, vanilla protein powder and almond milk.

I have a major sweet tooth, so I’ll usually pack some dark chocolate, crystallized ginger or a section of a Lenny and Larry’s protein cookie with my meals during the day. If I don’t, I’ll usually have something like that after dinner with some Synergy kombucha tea. My two addictions are Lenny and Larry’s chocolate protein cookies and Synergy Kombuchas.

My current focus is completing a BASI Pilates Comprehensive Teacher Training Course. I’ve travelled up to Balanced Bodies, a studio in Herdon, VA for 3 out of the 4 weekends, then will complete 500 hours (divided between observation, practice teaching, and self-practice) through an apprenticeship this Spring. It’s something I’ve wanted to do for over 10 years, and a key to directing my life and career. I’ll take the teaching evaluation and practical exam next July in Chicago.






Don’t you love peeking into someone else’s day, habits, and goals? I DO! Mary, thank you so much for sharing your life with us. Good luck with your Pilates Training course! And if you live in the Richmond area go take a class with her; your body will hate/thank/love you!

xRachel

“So are you like, a fortune teller?”

Guys! We are so lucky to have the below Guest Post from the darling and fearless Kessley McCormick Horton. Kess and I have been friends for decades and she is KILLING IT right now with her amazing talent and gift. Read more to find out about what she does, how she can help you, or just invite her to your next girls night for champagne and goddess readings (yes, she does that too)! Thanks Kessley! xx

“So are you like a fortune teller?”

I smile slowly and look around my desk, as I compose my thoughts. My pretty little crystals sparkle in the afternoon sunlight from a vintage glass dish and my ceramic “happy buddha” smiles at me, but there is no crystal ball.

My giggle comes out before my rebuttal and my young client immediately apologizes saying, “I’m so sorry. That didn’t come out right.”

This is one of a hundred requests I get monthly from possible new clients around the country for a complimentary consultation. The session is 15 minutes, 25 max, completely free, and a chance for me to vet out any … shall we say, unstable clients, and also for them to question me about my process. Basically, it’s a time for both of us to make sure we are vibing.

“I really need help with my life. I feel like I don’t even know why I’m here! Can you help me?”

With one eye on the clock and the other on my calendar I assure the young woman I can help. She thanks me for ignoring her nervousness and “that silly first question” and we wrap up the session with her ready to book. I send over her PayPal Invoice and chug down lemon water, wishing it were Rosé. I am obsessed with my job but channeling energy all day can be nerve wracking, not to mention exhausting.

Adjusting my baby pink turban, I get ready for a FaceTime interview with a client in Hollywood. She is not an actress or blogger; she’s a major screen writer and wants to know the details of what I do!

I layer another coat of my signature NYX Shocking Pink lipstick and feel ready even though the bags under my eyes say something else.

A few minutes to spare and I spend them loving on my two Pomeranians who are always in my office. They stretch and roll over, another hard day at work with Mama!

SHOWTIME.

The screenwriter calls 4 minutes past our scheduled time and I act like I don’t care and I only do for 2 seconds because she jumps right in.

She has dark hair and is a natural waif with olive skin. The screen writer sips from a Trenta… the 30 ounce cup from Starbucks and is super hyped.

“So tell me everything!”

Although I tell my story almost every day, I never know where I will begin. Today, I start by speaking about my job as a Respiratory Therapist and the heartache I experienced working in medicine, seeing the worst of the worst, and how my empathy was physically showing up. I had always had vertigo but it had gotten so bad my Primary sent me to the Balance Center. The specialist checked my ears and said the left ear drum seemed a little closed but it shouldn’t be affecting me to the extreme I had described.

And it was. Working in medicine I had to transfer my patients on a ventilator to get cat scans constantly. There’s only one choice in that matter. The elevator. Ugh. It was torture. Long story short, I was literally and physically taking on the worry energy of patients’ family members and the actual patients themselves but I wouldn’t find this out until my spiritual mentor validated this.

My job was super cushy and my husband and I loved living in Virginia Beach; I had no plans of quitting. No, it was the car wreck that stopped me. January of this year. The severity of the accident kept me out of work and in several different forms of therapy almost every day for months.

Only weeks before the wreck I had graduated with my certification as a Life Coach. While recovering from the wreck and after being cleared from my intense concussion by my physician, I began coaching. Business was slow. I used Thumbtack, an app to gain momentum and it worked sometimes but I was barely bringing in enough money for groceries.

Everything changed when I posted a picture in a very popular bloggers secret group on Facebook offering complimentary Palm Analysis. I got an overwhelming amount of pictures of palms and because they were so accurate people started inquiring about my coaching!

Slowly, these clients brought out my special gift of claircognizance, or clear knowing and clairsentience, clear feeling.

I started gathering information about the person I was talking with over the phone, down to every detail. When I would voice them, my clients would freak. My information was shown in numbers, pictures, descriptions, special verbiage, letters or initials, and sometimes ordinary objects.

As my practice grew, so did my clairabilities. The empathy and healing is bizarre but a blessing. I can feel people’s physical and emotional pains and to channel it out I have to rest and pray.

God has given me my abilities to help heal and bring others spiritual guidance for their lives. I now have an international coaching business, a podcast, and in December I am launching a subscription box that will include part healing items and of course some pieces for your wardrobe.

I love fashion.

The screen writers eyes are sparkly and she wants to know if I have any Divine Messages for her.

My laughter sounds foreign and scratchy from all the talking I have done today.

“You will have to book a session to receive those!”

Kessley L. McCormick
The Gypsy Life Coach©
http://thegypsylifecoach.com
http://www.instagram.com/thegypsylifecoach/

Step Up Your Game

BEC Green Smoothie

 

Isn’t the BEC Green Smoothie THE BEST SMOOTHIE EVER? Guys, it really is. But, believe it or not, I have a few ways to make it pack even more punch without realllllllly changing the taste (too much).

1. Mix in a little water.  I like my smoothie with a looser texture so I used to add extra coconut milk (my current non dairy milk of choice). Recently I starting using half coconut milk, half cold water and you cannot taste a difference.  Love the texture, love using less milk, and obviously it contains less calories!

2. Throw in some seeds.  I used to swallow a spoonful of chia seeds every morning then it got to the point where I would rather stay in bed all day then walk down the stairs and choke down chia seeds. Now I drop a tablespoon of the white or black variety into my smoothie (we love the seeds by Health Warrior). Chia can makes things “gelatinous” but this small amount doesn’t change the consistency and adds Omega-3s, protein and fiber.  Flax seeds are also always in my smoothie; they’re cancer and disease fighting so why not?

3. Camu Camu Powder. I love throwing some of this fine powder in my green smoothie every day. It is full of immune boosting antioxidants and Vitamin C.

4. Cinnamon has so many benefits we should all be sprinkling it onto everything all the time. To name a few it’s anti-inflammatory, contains antioxidants and multiple nutrients, and can even boost your mood!

5. Change up your greens game. We know the usual green smoothie suspects…kale and spinach. But try mixing it up. Today I used a bag of romaine in mine and as usual, delicious. Try micro greens, beet greens, collards or dandelion greens (these last two can be bitter so maybe use a little less for your first attempts). Different greens give us different things, y’all!

6. Throw in a splash of Apple Cider Vinegar.  Just a bit won’t alter the taste but you get loads of benefits such as lowering blood sugar, aiding in weight loss, and fighting bacteria!

Do you have any smoothie tips that you love?  Let me know!

rachel signature

My Morning Routine

Stop! Warning! This is not very glamorous.

But, as you know, I love reading about your day, your schedule, your routine, your ritual, your whatever.  I find it fascinating. Mine not so fascinating; but I am really liking my mornings now that I have a great rhythm with my ONE YEAR OLD. If you don’t care, keep on scrolling but if you’re like me and enjoy a peek into the start of someone else’s day read on.

My morning routine often starts the night before. I pull out my three tea bags and place them in a mug near my Keurig. I take a (clean, empty) baby food jar and dump about two tablespoons of cold pressed coconut water and a tablespoon of Spirulina or Chlorella powder, give it a good shake and stick it in the fridge. These couple of steps maybe save me two minutes in the morning but to me, every second counts.

Also, I don’t set an alarm, I have a baby who lets me know when it’s time to wake up.

He. Is. An. Awesome. Sleeper.

So, every morning starts the same around 7:00 when I hear Aubrey starting to coo and talk from his room across the hall. Thankfully I have always been a pop out of bed, non snooze button user so I do just that. I get right up and hit the bathroom to chug 8 oz of water and then spend about two minutes dry brushing my body. IT IS THE BEST. You can read my post on it here and a great goop article here.

Amazon

 

I then take a quick shower and get dressed. Aubrey is still chatting away playing in his crib with his lovies, happy as a clam.

My three dogs and I head downstairs, they go outside, I flip on the news, and I am off to the kitchen.

I get the hot water flowing into my mug with the tea bags I laid out the night before. Green Detox, Dandelion Root, and Skin Tea are my current favorites. I also love Big T NYC tea but if I need to grab something quick I like the Yogi brand I can buy at my local market.

 

After adding 16 oz of water to my large mug I throw in two scoops of Vital Proteins Collagen Powder. I then set it aside to cool, dissolve, and steep.

I drink a warm lemon water to chase my made-the-night-before green algae drink from the baby food jar. Guys, it isn’t tasty, it isn’t pretty, but it’s doable and it is super good for you.  I take it like a shot and drink a bit more of my lemon water.

I fix a big glass of ice water and take five pills: ashwagandha, DIM, turmeric, biotin, and a Klaire Labs probiotic.

I then whip up Aubrey’s milk, let the dogs in and feed them, and then FINALLY go get my baby (literally my favorite part of the day) around 7:30.

After getting him changed we head downstairs where he has his milk and I make him a scrambled egg, a piece of Dave’s Killer Bread raisin toast and cut up fruit (a lot of strawberries, blueberries, and mango this summer). While he eats, I drink my tea and make my game changer green smoothie with SO MANY GREENS and throw in add ons like camu camu which is super high in Vitamin C.

I share my smoothie with Aubrey and he absolutely loves it!

By this time, his sitter is arriving and I am heading to Iron & Grace for a killer workout and then off to start my day.

I am usually so full from my breakfast routine that I don’t need anything further until 1:00 when Aubrey and I have lunch together.

It probably seems like a lot but this routine really flows well for us! Now, I would love to know how you spend your time each morning!

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