As we sit here enjoying our day off because it's another federal holiday, Memorial Day, remember the reason WHY we have it off and are "celebrating." And please know I say that (celebrating) loosely. 

This day is to remember all the men and women who gave the ultimate sacrifice for our country...for us. They fought for our rights, for our freedom, for our peace, for our well being. That's not something we should take lightly, today certainly, but every day. 

I headed into this Memorial Day weekend with a heavy heart. I received some not so fun news that will be confirmed tomorrow morning (more on that in another post). But it gave me the opportunity to reflect on it and everything that has happened in my life over the past couple years. 

Yes, I have had my share of hardships. My ups and downs. And I often wonder when the ups will be more frequent than the downs. But after this weekend, watching my fellow CrossFitters take on the Memorial Day Murph workout, I realized that I am still here. I still have so much life to live. And I owe it to Murph and so many others like him to live my life as fully as I can, even with the not so fun stuff. 

It doesn't mean that it will be any easier or that I will enjoy it (believe me, I certainly don't!). It simply means that I am here to feel those pains. To feel the joys. To fully live my life...the good, the bad, and the ugly. 

So as hard as it gets, as hard as it sometimes is, I have to keep putting one foot in front of the other. To keep getting up every day. To keep showing up. And to keep living my life as best I can. It's the least I can do for the men and women who gave their lives to ensure I have freedom and the right to live in peace. 

For those of you not in the CrossFit world, gyms around the world take on Murph as a Hero Workout to honor Michael Murphy, who gave his life in Afghanistan in 2005 to save his team of Navy Seals. You can check out more about him in a documentary called Murph: The Protector, and the movie Lone Survivor. Bring tissues. 

The workout is prescribed as follows: 1 mile run, followed by 100 pull-ups, 200 push-ups, 300 air squats (partitioned however you'd like), 1 mile run. 

That's it. 

Ha. 

It is a brutal workout that requires mental and physical strength to make it through. But when you know Murph and what he gave to protect his men and our country, then this workout is nothing in the grand scheme of things. It was also one of Murph's favorite workouts...his workout of choice, even! 

As I worked through 20 rounds of 5 pull-ups, 10 push-ups, 15 air squats, I moved slowly, not trying to break any records. I just wanted to finish. And honestly, at the 10 round mark, I contemplated just making it Smurph (or half Murph). I stood there for a half second and remembered what Murph went through. I wasn't on top of a mountain getting shot at. I wasn't in a life or death situation. I could push through the next 10 rounds. I could do that for everything Murph went through. 

It's one of the tougher workouts we do, but it's also one of my favorites. Our gym family comes together every year and everyone works together, cheering each other on. The camaraderie is amazing. 

So while I hope you enjoy today, I truly hope you remember the reason for the day off. Always remember. Always honor. 

Have a beautiful week. 

With love and wellness,
Whitney

I wasted a lot of time focusing on what I couldn't do. I wasted a lot of time saying "I can't." 

Yes, there are a lot of things I can't do...YET. But there are also a ton of things I CAN do. And a ton of things I can LEARN to do! 

If we spend our time focusing on what we can't do, we'll end up doing a whole lot of nothing. Remember, our bodies listen to what our minds tell it. So if we keep saying, "I can't do XYZ...", then guess what? You won't be able to. Or you do it, but it isn't pretty. 

We all have strengths and weaknesses. Things we're naturally good at, and things we have to learn to be good at. When we focus on our strengths, great things happen. We focus on what we CAN do and we make things happen. 

However, that doesn't mean we shouldn't focus on our weaknesses at all. We should focus on learning how to do those things, or even better, learning to ask others for help in those things. 

I've been doing CrossFit consistently for 5 years, and I've been in business for 3 years. I can tell you that I started both with some naturally "easy" for me things, but I definitely had a lot to learn in both. I also still have things I'm learning on a daily basis. There are always ways to improve things I'm not good at, as well as to improve things I am good at. 

Nobody starts anything an expert. There is always a learning curve and we've all been a beginner at some point. Remember that when you're nervous to start anything. Also remember to use what you know and what you're able to do. Focus on the positives and you'll be amazed at what you can achieve. The rest will come! I promise. 

And keep your mind open to new ways of doing things. To learning new things. Don't be so stuck on one way of doing things that you end up stalled because it isn't working. Be flexible. Be willing to make changes as you go. Because the one thing I know for sure is that most things won't go as planned. 

So here's to focusing on what you CAN do! And not letting what you can't do interfere with forward progress! 

Have a beautiful week! Make it happen this week! 

With love and wellness,
​Whitney

I've been guilty of waiting. Putting life on hold until [insert any number of excuses here]. I've been guilty of saying, "I'll start when..." "I'll do that when..." "I'll be happy when..." 

Do any of those phrases sound familiar? How many times have you uttered those to yourself? 

​Here's the thing...time will pass. Whether you start now or whether you keep putting it off. Unfortunately, time stands still for nobody. 

I used to say I would start whatever it is I wanted to do when I was ready. I'm not sure what I meant by that, but darn it, I had to be ready before I could do anything! 

It's laughable now, because we are never 100% ready for anything. We aren't ready for the first day of school. For our first day at a new job. For our first date with that attractive man (or woman). For marriage. For a new baby. For big life changes that are sprung upon us! 

We can prepare and study and do what we need to in order to "get ready," but we are never 100% ready. That's an impossible notion. 

I stalled a lot when starting my own business. I had to know it all before I could venture out on my own! Well, you know something? That's a joke. Because I am still learning things every day! 

Starting my own business was terrifying. I had all the "what if" questions. Namely, what if I failed? But putting it off wasn't going to change anything. If I never tried, I would never know if I could be successful or if I would even like being my own boss (PS - I do!). 

And it's like that with so many things. I could put off doing things in my life, but at what point does that end up biting me in the butt? All I'd do is get older and have nothing to show for it. And truthfully, I'd probably be really unhappy, stuck in one place, never growing or reaching for bigger, better things. 

I may not be fully ready for a lot of things that happen in my life, but I am open to it all. I'm open to whatever life has to offer. I'm no longer "waiting" for the moment to be perfect or the timing to be right.

Life moves forward, every day. Are you moving with it, or standing still in one place? 

I hope you all have a beautiful week. And that you aren't standing still, waiting for life to happen to you. Go out and make it happen! 

With love and wellness,
Whitney

I've had a lot of people recently ask me about elimination diets. What all it entails, how long to do one, and how you add the eliminated foods back in. 

There are so many out there and unfortunately, they can be abused and become part of an unhealthy eating plan. However, done correctly, they can be a great way to identify food sensitivities or allergies and determine which foods may be harmful to your body. 

​What is healthy for one person isn't necessarily healthy for someone else. I can tell you everything I eat and what works for me, but that doesn't mean it will work for you or anyone else. 

I've done several elimination diets, including the Whole30, a sugar detox, and various other elimination protocols to determine what my body reacts to. I have sensitivities to sugar, gluten, and dairy...yep, all the good things. But they all cause inflammatory issues in my body, from acne and rashes to upset stomachs, including constipation and/or diarrhea. Super fun times! 

Listed below are some of the most common causes of food sensitivities and what should be eliminated in any elimination diet.

I know...the list looks crazy! You're thinking, "How am I supposed to eat then?!" 

The long and short of it is eat real food. Take out the foods identified above for 10-14 days. And slowly reintroduce the above foods, one at a time. See how your body reacts to the added food. Do you get a rash? Do you get an upset stomach? Are you constipated and gassy? Do you feel unwell and tired or drained? Did you get swollen anywhere in the form of achy joints or fingers or under-eye circles? 

The good news is if you don't have a reaction, then you know you aren't sensitive to those foods and you can add them back into your diet! 

The other good news is that you don't 100% have to stop eating the foods you are sensitive to. I eat dairy every now and again when I want it. I know that I will have a reaction to it, normally in the form of constipation, but I prepare for it. And yes, I enjoy the sugary deliciousness of treats every now and again, but I normally opt for the gluten free variety. I just don't like how I feel eating gluten (think tired, lethargic, acne, constipation). 

But I know all of this and it makes my decisions with food easier and better to understand. 

Yes, the process getting there isn't always fun or easy, but know that in the end, it is 100% worth it. And you don't have to do it alone! I am here to help and have been through various elimination diets myself. I did mine over the course of YEARS! Whew...it was a journey! But I can help you in a matter of MONTHS! 

Let's chat! I'd love to help you achieve your goals and see what has been holding you back! 

Have a beautiful week! And comment below if you've ever tried an elimination diet. I'd love to hear your success stories! 

With love and wellness,
​Whitney