The Blog

How to Work with Defensive People at Work

In my job, I work with people a lot. I recently moved into a project management type role which has led to me dealing with all kinds of different people. If you work in an office setting (or heck even a grocery store), then I am sure you have been confronted with a defensive person before. It can be frustrating and confusing to understand a defensive person, especially if you are coming from a good place. I have asked a lot of really smart people for advice on this topic, as well as read some articles and books, and here are some takeaways I have for you.

Daily Desk Stretches

Sitting at a computer desk eight plus hours a day can be a lot on the body. Even if you have perfect sitting form and never slump over, lean to the side, or strain your neck forward, you will need to take a break and stretch out those stiff muscles. Follow along the image for a daily stretching routine that you can do right at your desk in less than 10 minutes!

Dealing with Disappointments

The past couple years have been filled with disappointments, for everyone. The constantly evolving regulations around the pandemic has led to lots of last minute changes and cancellations to events and there’s a good chance that will continue into 2022. I have already seen a lot of posts about 2022 being a repeat of the last two years and the disappointment has already consumed us (and we are only 10 days in!). Looking forward to things is an important part of mental wellbeing, but how can you look forward to things anymore? Let’s explore a little about what disappointment is and how to best deal with what feels like a constant parade of disappointments.

How To Stick to Your Resolutions this Year

It’s a new year! I love January! I use to be a personal trainer and January was always the time of year that got really busy and exciting. I love the energy of a new year, the idea of a fresh start is what we all need sometimes. I always start January strong with my goals, and of course its natural to start to wane that excitement after a couple months. So let’s chat about how to make this year different. Let’s get you achieving all your goals you have set for yourself this year.

Reflections on One Year of Blogging

I did it! I did one full year of blogging! Phew, that was a crazy ride. It was exciting, sometimes exhausting and stressful, and other times rewarding and comforting. First off, thank you to everyone who has supported, read, commented, and liked my content this year, it has truly inspired me and kept me going even when I was nervous to do so. Read more to learn about my blogging journey, some pros and cons of blogging, and overall advice for you to start your own blog!

Winter Running Tips

I love running in the winter, it’s my absolute favorite time of the year for a run! Running in frigid temperatures can be tricky and it has taken me a while to get the right clothing and routines to make it enjoyable. So let’s take some time to dig into the best things to wear for a winter run, list out winter running essentials, and discuss some important winter safety tips. I may just get you to love winter running as much as I do!

A London Christmas – 6 Day Itinerary

We landed in London, it’s early in the morning. We head straight for some airport coffee, I hear the sounds of espresso machines, and the smell alone of coffee beans roasting are beginning to wake me up from my sleepless flight. Ahead of us is our 6 day trip of exploring all London has to offer, from museums, to cathedrals, to Christmas markets, and day trips to Stonehenge and Canterbury. Read along our journey and tips as you plan your next London Christmas adventure!

Have a Hygge Holiday Reading The Little Book of Hygge by Meik Wiking

Everyone should own the book The Little Book of Hygge, The Danish Way to Live Well by Meik Wiking and re-read it for every holiday season. I am bringing mine out now to remind myself of all the hygge (pronounced Hooga, but I have also heard and prefer Hue-ga) things about the holiday. My husband got me this book when he was coming home from a business trip to Denmark a couple years ago where he had heard the word a couple times and thought I might like the book. Like it? I loved it! I loved it so much I try to embody hygge in my daily living, my home décor, and my relationships. So light a candle, pour yourself a cup of hot coffee, put on some warm socks, and let’s take a moment to revisit hygge and all it encompasses as we prepare for the holiday season.

Feeling Tired? Quick Tips to Re Energize

It’s Monday morning, I pour myself a cup of coffee. The fragrance of caffeine fills my nostrils as I hope it will wake me up. I take a sip, no magic wake up powers are in effect yet. It’s the holidays, everything is piling up, to-do lists, appointments, meetings and social gatherings are filling my schedule. Anyone else have a case of the holiday sleepy’s? Well, you are not alone. Let’s take a look at how we can combat this tiredness and re energize for the holiday season!

Your Pre (or Post) Thanksgiving Turkey Workout

Mash Potatoes, Macaroni, Turkey, Stuffing, Bread Rolls, and Pumpkin Pie. I mean, how can we resist the temptation of all these delicious carbohydrates and sugars! I say, go to town, enjoy your Thanksgiving dinner the way you do. However, show your body some love, don’t just gobble till you wobble, give your body some thanks. Here is a pre or post Thanksgiving workout to enjoy this Turkey Day to make sure you feel your BEST this holiday season.

Life Lessons: Honoring Our Commitments

Someone told me that the secret to relationships is honoring your commitments. This really stuck with me. We’ve all done it, we’ve all broken promises to our friends, family member’s, co-workers and even ourselves. So let’s dig a little more into the psychology of commitments, how we can better honor our commitments to others and our self, and how to handle a commitment you have to break.

Process your COVID Grief by Reading ‘Thrive Through It’ by Brittany N Cole

Have you processed your COVID grief? What I mean is, have you processed what you lost in the past two years? The past couple years have been tough, on everyone, and here’s the thing, we are actually experiencing a collective grief. Brittany N. Cole in her book “Thrive Through It” walks us through what thriving through grief looks like, highlighting that grieving is not only felt through the physical loss of someone, but instead defines grief as “Grief is a natural emotion of complex, conflicting, and frequently unpredictable feelings in response to a loss or change that disrupts a familiar pattern or prevents the desired outcome”. Lives dive into this new definition of grief.

Christmas in Quebec City

I open my eyes sleepily, I slip into some cozy socks and a robe, I shuffle to the window, it’s frosted, snow and ice peeking through the glass as I use my finger to write the words “Merry Christmas”. It’s a white Christmas in Old Quebec, Canada. Enjoy some of my favorite memories and must do’s when you visit Quebec City during Christmas.

Re-Energize Your Work Remote Space

Work remote has become an unexpected reality for many of us for almost two years now. Two whole years of work remote, yet I still go on video calls with faces too dark to see while sitting on their couches. Many of you are still working in your dining room, still having Wi-Fi issues, and don’t even have a second monitor set up. Y ‘all, this is your wake up call, its been two years, and its time to invest in your work remote life! The more we treat our remote office as temporary, the more our career feels temporary and the psychological impacts on a temporary life lead to lots of anxiety. So let’s revitalize, re-energize, and invest in your work remote space so that you feel ready to take on the day (and no, I won’t make you wear pants).

Seeking Joy

Joy is a term we are all used to hearing. When I think of joy I think of that person that lights up a room, that has an infectious smile, that person that makes you feel better after just being around them, that person who is endlessly optimistic and more than generous. Yet, we live in a society that squashes joy, a society that encourages comparisons, that values money over contentment, that constantly reminds us of the sad and horrible things going on in the world. So how do we find joy when things don’t feel joyous, when pessimism is the voice of society, and sadness preys around us. So let’s explore what joy versus happiness is, examples of how we can choose joy everyday, and how we can spread joy, particularly this holiday season.

Fall Favorites

There is nothing quite like fall. The smell of PSL’s (Pumpkin Spice Lattes) in the air, the sound of walking on crisp leaves, the chill that touches your skin, the sweaters, the boots, the pumpkins, the fall festivals, the movies and decorations. I mean what is there not to love about fall? I am lucky to live in Tennessee, where fall happens to be beautiful! When fall comes, everything is coated in an array of colors from golden yellows, burnt orange, and deep reds. The landscape is vivid and bold and the temperature is cool and crisp. Here are just a few of some of my favorite fall things from fall movies, to activities, to clothing and food. This post is guaranteed to get you in the mood for all things fall!

10 Minute Abs Workout (no equipment needed)

I love a good ab workout! A strong core is essential to daily functionality and becoming a stronger athlete. Here is a challenging, no equipment needed, free 10 minute abs workout to finish up your next workout session. Enjoy and let me know how it goes!

Fall in the Smokies

There is nothing like fall in The Great Smoky Mountains. The weather is crisp and the leaves are extraordinary. Check out some of my favorite things to do in the fall in the Smokies and some helpful tips for your big trip.

Why You Should Elope… Kinda

If you are in the midst of wedding planning, you are probably stressed beyond your mind, trying to find venues, trying to make everyone happy, and trying to not spend a fortune on your wedding (not to mention the pressure of dealing with COVID!). Well that’s what pushed us to elope. We finally realized that no venue was “us”, that we couldn’t make everyone happy, and that we didn’t want to spend a fortune on a wedding. After months of searching, I finally found the company Simply Eloped. Read on to learn more about our elopement, helpful tips, and pros and cons of modern eloping.

Unveiling Imposter Syndrome

I remember my first experience with Imposter Syndrome. It was not fun, it was confusing and led me to lots of self doubt. Well apparently, I am not alone! Actually, tons of people, even people like Melinda Gates and Michelle Obama have confessed to feeling like an imposter. So what is Imposter Syndrome? Read more to learn more about what it is, who it affects and how to overcome it. Let’s bring out the best version of you after reading this article about unveiling Imposter Syndrome.

A Day Trip from Paris: Loire Valley

Paris is an absolutely beautiful and magical city. It’s my favorite city in the world! I imagine you could spend years in Paris and still find new places and historic sites. However, every now and then you may want to take a day trip from Paris, especially if you have a long travel bucket list. Well, Loire Valley should be on your list! Today we will discuss some of my favorites from a day trip from Paris to the Loire Valley to discover the many charming and elaborate château’s.

How to Get into Road Cycling

Let’s be real, road cycling can be a totally intimidating sport to get into. It can also be really expensive and time consuming. I have come to enjoy a long bike ride on the road, but it wasn’t always that way. It has taken some trial and error, and overcoming many fears to get to a point of being able to check off some major cycling bucket list items. I would love to share the things I have learned in my cycling journey so far and maybe open your eyes to a new hobby. You do not have to be an athlete, a bike expert, or really rich to start getting into cycling. Read on to learn more about cycling form, road cycling safety, bike maintenance and repair, and the gear needed for your first ride.

Tips for Owning Your Career Growth

Having a successful career that takes you where you want to be, challenges you, and gives you a sense of purpose can be within your own hands. I have had some major career successes and major career pitfalls. I am still on a long journey of learning, but here are some of the most helpful tips I’ve learned and accumulated so far while growing my career. I hope you too can benefit from the things I have learned and perhaps you can share a few you have learned with me!

A Letter to Women

A letter to you, to women. May you spend a moment reading a letter of encouragement and advice and find the time to reflect on what you would write to other women, to young girls or even a younger version of yourself. Leave your note to women and girls in the comments.

Book Review: Learn about Women’s Issues in a New Light by Reading ‘The Moment of Lift’ by Melinda Gates

I read Melinda Gates’ book, The Moment of Lift, twice. Which is a first for me, I don’t ever read books twice! Not only did I read it twice, but I have gone back to reference it multiple times, with more sentences highlighted then I wish to admit. Gates’ writing is poetic, her stories awe inspiring, and her knowledge and passion contagious. In this book you will not only learn about the impact of empowered women on all of society, but also how to institute change management in societies where culture, norms and religion have overridden science and equality. The book directs you to root causes you never thought of, presents eye opening data, challenges you to find creative solutions to persisting problems, and leaves you wanting to jump out of your seat to make a difference.  Whether you are a man or a woman, you will be delighted and educated on many topics while reading The Moment of Lift. Read my blog to get a sneak peek of some key takeaways from the book.

Routines or Chaos… or both?

Have you ever been on a vacation or a summer break and thought to yourself “I can’t wait to get back into a routine again”? For many, this is the case, after periods of inconsistency, or chaos, we start to crave a habitual routine. Everyone talks about the power of routines and the power of habit, others talk about the power of rest and vacations, but what about the power of planned ambiguity and chaos. As humans, it is clear that we thrive on routine and the power of habits. What if routines are only possibly, only beneficial when used intermittently, when used with periods of ambiguity or perhaps even chaos.  What if the only way to get into a routine, to crave routine, to thrive off of routine, is to intentionally plan periods of ambiguity and chaos between periods of routine. Read on to learn more about my approach to routines and planned ambiguity.

12 Day Peru Trip Itinerary

Oh Peru! A country abound with beauty, a landscape more diverse than anywhere you have been, a culture and people filled with kindness and generosity, filled with delicious food and unforgettable experiences! My husband and I had the chance to take a wonderful trip to Peru and it was an unforgettable experience. Overall, we did a mix of cheap stays to luxury stays, to guided tours and do it yourself tours. Here’s our itinerary, some helpful tips and tested recommendations for planning your next Peruvian adventure.

Work-Life Balance and Toxic Work

Work-life balance cannot be a one-size fits all, but the phrase has definitely been used in that way lately. When an individual says “I need more work-life balance”, it can mean a plethora of things from “I work too much” to “I miss my family” to “I am unhappy at my job”. So let’s dive into this feeling of imbalance, identify if a toxic work environment is a leading cause, and see if we can help you find NOT “work-life balance” but instead contentment in your current place of life.

Summertime Swim Workout

It’s Summertime, which means it’s pool time! One of my favorite things to do during summer is change my workout routine from running to swimming. I will say the first time I stepped into a pool as an adult, I had no idea what to do in terms of a workout. Swimming can be a little intimidating if you haven’t been in a pool for a while or if you never learned how to actually workout in a pool. So let me walk you though some swimming basics and get you into the pool for your first aquatics workout this summer! You will feel awesome afterwards, I promise!

Setting Goals that Stick

According to Inc.com, approximately 80% of people who make New Year’s goals have quit pursuing them by mid-February. If you’re one of those people, you are not alone, but let’s help you identify your opportunities to improve your goal setting because I bet you have some pretty awesome goals. You can and will achieve all the goals you have set out for yourself!

How to Get into Hiking

I love hiking. I love getting outside, connecting with nature, breathing in the fresh air and getting my heart rate up on a beautiful hike. I love the mental challenge of hiking to the top of a mountain and being rewarded with breathtaking views. Hiking can be a rewarding experience, but it can also be challenging. However, after a long (or short) day of a successful hike, you will find yourself in an elevated mood, ready to take on the world and you will never regret getting into hiking. So let’s get you INTO Hiking and out onto the trails with some gear suggestions, day bag essentials, basic hiking etiquette and nature skills.

How to Set a Personal Budget

Setting a personal budget can feel like a huge task to accomplish, however I’m here to argue that it can be pretty quick and simple with major life benefits. With basic tips you can start taking off into a world of financial freedom. Setting a personal budget will give you better understanding and control of your financial habits, give you the tools to prioritize your spending, assure you are saving for the big things you want in life, and give you peace of mind. So let’s get to budgeting!

Quick ways to De-stress

Stress and anxiety is a problem that practically everyone feels at one point in their life, and some more regularly and more intense than others. Let’s walk through five quick ways to lower your blood pressure right now and get you in a place of inner peace and contentment. Now, take a deep breathe and read on.

At Home Workout: No Equipment

Enjoy this free 45-60 minute at home no equipment needed workout! This full body workout will strengthen your arms, legs and abs as well as get your heart rate up and lengthen and stretch those muscles. You will definitely be sore even with no weights!

Book Review: Challenge the Way You Think by Reading Think Again

The book Think Again, by Adam Grant, is incredibly relevant as it addresses the polarization in our society and how we all could be a little more open minded by thinking more like a scientist every day. In a constantly changing world, Grant challenges us to rethink everything we may have grown up learning in school or stereotypes we may unconsciously hold. You will learn how to have a real debate, the joy of being wrong, how you could change someone’s mind on a passionate topic, our tendencies of binary bias, and how your future life plans may not be right for you anymore. I recommend reading the book, but I have provided some great takeaways for you to enjoy for now.

Your 10 Minute Daily Stretching Routine

The benefits of stretching is about being able to pick your kids up without pulling out your back, being able to sit at a computer desk all day and avoid getting neck strain and headaches, it’s about taking a moment to breathe deep and slow every day to relax and push out all the anxiety and chaos of the day. When you stretch, you get blood flowing to not only your muscles, but also your brain, delivering necessary oxygen and nutrients throughout your body. So here is your daily 10 minute full body stretching routine, guaranteed to make you feel better today.

How to be an Anti-Procrastinator

Procrastination. We’ve all been there, we can’t get ourselves to write the paper, make the doctor appointment, finish the shelving in the garage, get our workout in, do the laundry or write the email until perhaps it’s absolutely last minute and the consequences are too high not to do it. This post will help give advice to procrastinators on how to actually get that work done you keep saying you will. This post may also help some of my anti-procrastinators stay curious about their procrastinating friends and family members.

The Secret to Working out during the Work day: Your post workout routine

Ever wonder how people go for a run over their lunch break without being gross, exasperated and sweaty back at their desk? Well, I may have cracked the code on that one, especially for my ladies. I’ve had to do some trial and error on how to figure out how to master exercising in the middle of my work day and not be a sweaty mess in my next meeting. These hacks also work if you need to go anywhere after a workout, whether its a dinner party, a date or just a stop at the grocery store.  Here’s my suggestions for getting back to work or anywhere important after a workout and still look and feel fabulous.

Daily Mantras for Women

Self love and acceptance is so important, but not modeled a lot. When we have a world full of women who are confident and love themselves, we will be an unstoppable world, a world full of less bitterness and competition, but filled with growth and empowerment. When we stop believing the lies in our head and the lies in society, I believe women can rise together and change the world as we know it. We must address those lies and be reminded daily of the truth. Here are a few mantras I want you to say out loud, then follow a journal prompt and repeat your truth throughout the day.

How to Train for my First Triathlon

Your first triathlon is incredibly intimidating, you will have lots of questions and feel humbled by a lot. Let me help you learn about what a triathlon is, where to start, what to buy, how to train, race day tips and transition station help. With a little advice, that triathlon should feel a little more possible!

My First Triathlon Essentials

Your first Triathlon can be overwhelming and intimidating. Luckily, you aren’t required to spend thousands of dollars on gear, but you will need to get some necessities to get started. Lets go through some of the essentials needed for each leg of the race to assure your success in your first triathlon!

Rainy Day Activities at the House

April showers bring May flowers. It’s spring time, which means spring showers and being stuck in the house on a rainy day. Although being stuck inside isn’t the most exciting, especially after all this quarantine, maybe rainy days don’t have to be so dreaded. I have come to really enjoy rainy days. I see rainy days as opportunities to take a deep breath and get creative on new activities. Here are 15 of my favorite rainy day activities.

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About Me

Hi, I’m Kate. I have an Exercise Science undergraduate degree and an MBA in Finance. I worked as a personal trainer and group fitness instructor for 8 years and then moved into the corporate finance world in Nashville, TN. I was married on a mountain in Colorado to my best friend and am a new dog mom. We love hiking, traveling, training for races and good conversation. Send me a message and lets catch up =)

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