// Yoga for Reflection

Yoga forces us to be aware and offers us a path back to our truth. But in being aware of our minds and our bodies, we are also given a space to reflect. And I find, when we reflect, we get back to the core of what really matters, and how we treat ourselves, each other, and the bodies we inhabit. 

So, to reflect might mean we bring some of our darkness to light and I challenge people to not just reflect as a source of “taking inventory” but as a means to question our actions, thoughts, and even internal dialogue by asking, not just what, but Why. 

Yoga is a moving meditation. While performing the asanas (poses) and paying attention to the breath through controlled breathing, such as ujjayi breathing, we are given a chance to slow down, center ourselves, and find a place of reflection. 

The sequence below combines balancing and opening poses with some energizing ones, but all allow for a space to reflect. Before your yoga practice, make sure you’re in a comfortable space that is warm with space to move freely. 

// POSES

Easy Pose: A time to begin to focus on your breathing, deep in and out of the nose, all the way to fill up your belly. Allow the ribs to go wide, as you fill your body with air. Exhale fully. 

    *Sit on a block or find a variation that allows you to relax here. Starting in an uncomfortable tense position will not help you get into a peaceful meditative state for yoga* 

Mountain Pose: Full body pose, that grounds and stabilizes you. Feel free to close the eyes, as you open the palms and keep the entire body strong.     

    * Slightly tuck the tailbone under, as you keep the ribs down, shoulders back, neck long, and core right.*

Crescent Pose: Stretches the thighs, hip flexors, hamstrings, hips, waist, chest, and shoulders, while opening the heart.  

    *With the back knee down, you can find more stability and open the chest/heart towards the sky*

Warrior 1: For strengthening and focus. Integrates the upper and lower body, builds strength in the legs, knees, and ankles. 

    * Image modified. Keep the back foot at a 45degree angle, and the front knee stacked over the front ankle*

Humble Warrior: Stretches the hips deeply while opening the chest and shoulders, requires focus. 

    *Interlace the fingers at the tailbone or behind the back, lift the chest and widen the collarbones. Maintain your balance and you fold forward and allow the arms to come overhead or lift as much as comfortably possible. Release your head and neck. Come out of this pose the same way you got into it with strength and balance* 

Camel: Stretches the chest, abdomen, and shoulders; a heart opener. Said to illuminate our insights. 

    * Keep the toes tucked under and the hands on the low back to modify, pushing your hips forward as you lift up and then start to open the chest/heart* 

Hare/Rabbit: Balancing and calming. Creates an opposite stretch for camel through the upper back, shoulders, and neck. 

    * Keep the gaze inward as you start inc holds pose and grab the heels with the hands. Bring the forehead as close the knees as able. Roll forward onto the crown of the head as the hips come off the heels* 

Hero Pose: Another moment for breath awareness and stillness, as it quiets the sensations of the body. 

    *Rotate the meat of the calves to the side as you sit in between the calves. Protect you knees if you have even slight discomfort. Sit with blocks or a thick blanket under the bum to elevate the hips.* 

Reclining Hero Pose *optional, take corpse pose / shavasana if you have sensitive knees*

    Stretches the hips, thighs and ankles while calming the body and relaxing the neck and back. 

    * Stay in hero pose. Lengthen thru the spine as you start to lay back. Lay on blocks or a thick blanket under the bum and entire back for a more restorative pose* 

// FLOW

1. Find a comfortable seated position, easy pose, and take a moment to close the eyes and move the attention back to the breath. Breathing in and out, focus on breathing into the belly and pressing all the stale air. Find an intention or a moment of reflection. Spend 1-5 minutes here. 

**Go through 2-3 sun salutations to warm the body up. Finish at the front of the mat in mountain pose ** 

2. Standing in mountain pose. Taking 3-5 deep breathes here. Inhale the arms overhead and back to heart center. Repeat this 3-5 times, Inhaling up with the arms and exhaling as the arms come down. Find a soothing rhythm as you coordinate the movement with the breath. 

3. Take a vinyasa flow or find your way to downward dog. Step the right-left forward, back foot at 45 degrees coming into warrior 1. Inhaling the arms overhead as you root and affirm the position. Take 3 breaths here. Interlace the fingers at the tailbone and fold forwards as you lift and intend out for humble warrior. 

4. Inhaling back up, releasing the arms and finding your way back to downward dog. 

5. Repeat warrior 1 and humble warrior stepping the front foot forward. Again, ending in downward dog. 

6. Dropping the knees down, bring the hands to the lower back. Inhale up, looking up, and start to lean back as you find camel pose. Breath here 3-5 breathes. Finish in childs pose. 

7. From childs pose, come into hare. Breath here 3-5 breathes. Finish in childs pose. 

8. Find your way to your variation of hero pose, with or without blocks or a blanket. Close the eyes if you would like, be here with intention and attention. Continue to breathe deeply. 

9. Finish with reclined hero OR shavasana. Breathe. Reflect.

// Some Thoughts + Perspective on Make Up

Growing up, I recall the first time I had my make up done at a counter in the mall and thought I was fancy as fuck. Make up was one of those elusive things everyone else could do, but me. Girls who excelled at being feminine could do it and I was an awkward gazelle who came to terms with the natural look being my only look. Even now, Sephora is the only reason I know how to apply anything make up related as an adult, and that still leaves a great deal to be desired. I’m fascinated with how good make up looks in youtube videos. Mesmerized to be honest. Yet, the minute I attempted any of these methods, I look old. My skin looks rough versus supple. The delicate balance of pores, freckles, and spots I had grown to love over the years change to a homogenous blur of products that looks far better from afar (or in photos) than seeing me in real life. Or at least I think so.  

This leads to an odd relationship with make up. Total awe on one side with a desire to create looks I see advertised yet feeling like a stranger in my own skin on the other…all the while questioning why I even feel the need to want to know how to do make up all the while not even trying to do it. These days my make up routine is a skincare routine. I’m literally glowing from all the oils and more concerned with looking like skin, than covering it in any way even with uneven skin tone, dark circles, and blemishes out in all their glory. If there was anything I did enjoy (and could actually execute) it was (and still is) mascara. My entire face opens up. My eyes that normally disappear behind glasses can be seen again, yet I find myself wearing it less and less to almost never. Not even to ‘special occasions’ or places where women are expected to look our best, a best that must include a face that is not naturally ours. 

Make up is often a lose lose. If you enjoy it, you’re superficial. If you don’t wear it, you either don’t care about yourself and anywhere you’re going or you’re trying too hard to be counterculture. We shame women who like to wear it. We shame women who don’t like to wear it. Again, the conversation turns to what everyone else thinks women should be doing instead of celebrating what women actually want to do. Though I think the nature of make up leaves space for interrogation of self and societal standards around appearance. The biggest issues around make up arise as we are again sold the idea we need to fix ourselves from an industry that profits on our personal dissatisfaction with our outward appearance and how much worth we derive from that. 

Make up in itself has not introduced any new discussions outside of men feeling lied to (take her to the pool on a first date they cried) and women defending their desire to want to enjoy playing with appearances (both with make up and without) if they so pleased. Interestingly enough, playing with appearances for women also means playing with perception. What we do and don’t put on our faces is that deeply rooted in our judgments of women and ourselves.

Making a decision to not wear make up did not feel revolutionary to me. Perhaps it feels confident in a world where entire careers are built on the ability to execute a full face and people have been hired to make me look better for photo shoots, weddings, special events and all celebrity functions. To be honest, it only felt confident because I tangled up so much of what it meant to be a fully functioning woman in being able to do my own make up. I never learned. I still look like a child trying to figure out brushes and colors and blending (wtf is a silicone beauty blender anyway?) I recall dating a guy who liked girls to be made up. I felt like I had to achieve this type of female excellence to be deemed worthy enough to be a girlfriend. In no way should genuine female excellence or self-worth ever be correlated with how well you can cover your face and your ability to appear a way that society deems more worthy than you natural state (unless, of course, costume design, role play, and other playful things are involved in your skills and interests.) 

So in not wearing make up, it often feels like I’m standing up to things I learned about what women were supposed to be able to do, and how mature or professional women presented themselves. Am I any less put together if I don’t wear make up? Am I any less prepared for nights out? Am I any less a female if I can only use mascara? Or conversely, am I also smarter when I don’t wear make up? Am I more likely to be taken seriously with or without make up on, or is it that tricky space where some is better but too much is bad?

The responses I get from men and women differ on the subject of make up. However, perhaps it’s being in wellness and a mental health advocate that most my feedback is not about highlighters but about simplicity and truth, from women and men. Though the most beautiful aspect was the lack of shame for those who love make up. Of course, I will champion a space where we do the self-analytical work of figuring out why we do what we do, judgment of others dies and make up just being a thing, not a defining characteristic. 

I’m more interested in what not wearing make up means to me and for me, not so much how that decision is perceived. I view make up much in the way I view plastic surgery (which I talk about here.) There are myriad reasons a woman (or hell, anyone) decides to wear make up that are range from social to psychological, yet taking a self-analytical approach to why we wear it, feel the need to wear it, or view ourselves without is worth exploring. Where you land is personal, but maybe you garner new revelations for yourself (and how women are judged yet again) in the process. 

In exploring my relationship with and perceptions about make up, I also found there is a notion that make up exists for the undesirable and insecure, and a resounding “you don’t need it” is offered up when those deemed attractive discuss having a bare face. I also wonder why we champion those societally appealing faces when rocking a bare skin (that’s always clear and generally privileged) while those who are more marginalized are either not noticed, assumed don’t care about themselves or lumped into some form of bravery in the face (no pun intended) of mainstream beauty standards. Much like body positivity where it has become only ok to be body positive if you still fit a narrow view of what is acceptable and what isn’t physically, I feel like make up starts to edge on this sentiment. Pictures of stretch marks and barely there rolls are the same stretch to outwardly validated confidence as the look at my dark circles, pimples and spots sans make up. When will we stop apologizing for our natural state? When does admitting perceived flaws no longer equate to self-esteem? If anything it normalizes the already normal, and though it might be self-actualized, it’s only outwardly. When does the hard work of discussing our insides come up? 

I will admit I’m sad when I see someone who cannot even run mundane errands without putting something on their face. Part of me begins to think of all the time and mental capacity they could save if they stopped caring about what anyone else thought, or if they are wanting to hide something that actually has nothing to do with their appearance. It reminds me of my eating disorder and how when it lifted, I had so much more time when I wasn’t obsessing over my body or food intake or what someone else might see if they looked at me. 

I also think it’s worth noting how we become jealous and how we compare ourselves to one another. I’m not above this either. Flawless winged liner is an art but I ask myself where that envy comes from. Are we jealous of how the world perceives them? Are we jealous of who we think they are or what their life must be like? Are we still comparing our insides to their outsides and never measuring up?

The real task in all this talk of make up or no make up is to question why we do the things we do, or feel the need to do. Ask yourself what would happen if you changed how you behave or challenged habits and beliefs. Explore what parts of the world you’re willing to accept are a certain way and which parts you do and don’t adhere to, as a personal choice. From this place, do what you’d like to do. Own what you decide and know it’s malleable. There are no hard and fast rules on anything in life to be perfectly honest with you. Take some and leave some. It’s like food habits that turn into identity and having a dogmatic approach to what we choose to eat. Make up is much the same way. Something to use but not build an identity around. I believe in a no rules, no obsession approach to most everything in life.

Maybe that is make up and maybe it’s just skin. Maybe it’s a hybrid of both. 

Do things that feel good for you and that make you feel the most like you. 

// 5 Reasons to Practice Yoga for Better Skin

Skincare has been a secret obsession of mine for many years now. Having a holistic approach to health with most of my work being in wellness, the care and keeping of my skin came naturally with the territory for me. I’m often asked about my own personal skincare routine, and perhaps the biggest lesson for my skin, and my life, has been simplicity. Yoga teaches us to be in the now, and that we really don’t need much to be content. Your skin is often the same way. Use good quality products with conscious ingredients, and don’t fuss with it too much. Like I always say, be good to your body, and it will be good to you; inside and out. 

The power of the present and simplicity is but one part of how practicing yoga can be good for your skin. Many yogis take on a more youthful appearance that comes from a combination of mindful living. Here are 5 reasons to get on the mat for your skin:

1 // Yoga Reduces Stress 

Stress reeks havoc on skin by causing breakouts and increasing the rate at which skin ages. The skin can also express emotional upheavals and imbalance. Yoga is known for its calming effects, as it is a moving meditation with a heavy focus on breathing. The yogic breathing technique slows the heart rates, stills the mind, and creates a sense of calm. Less stress = better skin. 

2 // Yoga Increases Circulation

Flowing through the poses in yoga gets the blood and oxygen moving in the body. Circulation might not be the sexiest topic, but increased blood flow and oxygenation of the cells will get the skin glowing. With our often sedentary lifestyles, better circulation is a necessity for our bodies and skin. Yoga is a great way to achieve this. Poses like down dog, legs up the wall, and any inversions are particularly helpful for this. Circulation up = natural glow up.

3 // Yoga Is Naturally Detoxifying 

Living in our current world, we are overloaded with things from the environment, foods, products, and even internal stresses; all things that can clog our bodies and skin. Yoga can help eliminate wastes in the cells and delivery renewing oxygen to all body systems. 

Don’t confuse detoxing with sweating though. You’re better off caring for your kidneys and liver than sweating. Too much sweating can lead to dehydration which can throw off the kidneys, and leave the body and skin literally parched. Yoga helps to promote healthy digestion and acts a massage for the internal organs, which are the keys to a natural healthy detox. Focus on twisting postures and if you’re doing extra sweaty yoga, drink plenty of water before and after your session. Healthy inside = healthy outside. 

4 // Promotes Well Being 

Studies have found that happy people look younger. Even slightly smiling instead of a blank face or frown can take time off your face. Not to mention, smiling just makes you feel better. Yoga makes people feel good by releasing endorphins and relaxing the body. I encourage my students to smile during their practice, even in the most challenging of poses or moments. After all, it’s just yoga. Don’t take it or yourself too seriously. Enjoy the process of the practice and smile more. Happy you = happy skin. 

5 // Yoga Gets Your Mind and Mindfulness Right 

Mindfulness in yoga is a two-fold win for the skin. Being mindful during our practice keeps us in the present moment. We learn to meditate and consciously relax the muscles of the face, including the forehead, jaw, and eyes. We notice where and how we are holding tension in the face. A tense face is not a happy or youthful looking face. These cues from yoga can help us as we navigate our daily lives, making sure we keep tension out of the facial muscles and body as a whole. 

Mindfulness off the mat can also help our skin stay calm and regulated by the choices we make in what we eat and how we treat our bodies. The mindfulness and decreased stress from a solid yoga practice can increase your likelihood of making sound dietary choices. Diet is a major component to supple, glowing skin. You will also be more likely to honor your need for adequate sleep, and select proper products to cleanse and support the skin. Pure mindset =  better holistic living. 

// NYC Winter Highlights from the Caribbean

For those of you who follow me, you know how disproportionately excited I can get with anything involving steel pans, the Caribbean, and people winning things.

Earlier this winter I got to stop by the #OpenFun event with Carnival in NYC’s Greeley Park. Turns out, Carnival has canned real island air from six of its Caribbean ports to bring the scents and memories of the islands to a rather cold NYC!

In celebration of their new ship, Carnival Horizon, Carnival built a snow globe complete with unique vending machine that allowed guests to be matched with an island scent. Even more special was the fact you could win a cruise from the machine. Totally saw 3 people win while I was there, and I got excited for them.

I love when people get the gift of travel unexpectedly. You can see the joy on their faces, but joy can also be triggered by scent. I learned 95% of Americans say scent can trigger vacation memories. These scents took me back to the beach, tropical drinks and dancing with someone I love. It was a welcome treat in the midst of winter for me, and I know everyone else felt just as in awe that scents could take them back to vacations, or make them want to plan a get away sooner than later. 

The Caribbean remains my favorite place to visit. Best beaches, amazing water, great music and great food. The best part is getting to know the local culture and immerse yourself in the undeniable energy of each island. Just like I think wellness and yoga is for everyone, I feel the same way about traveling. I encourage everyone to travel, and the islands are really a special place. They hold a spot in my heart, and could for you, too. And for those of you who are worried about the storm damage, many ports in the Caribbean are open for business and appreciate the support tourism brings to the economy.

Though I've never been on a cruise, it's tempting learning that Carnival Horizon has top of the line restaurants and spa cabins. Might be the self-care / tropical vacation I didn't know I needed. 

Here are some pictures from the event if you didn’t catch all my IG stories!

This post was created for Away We Go with Carnival, the destination for getting in the getaway state of mind.

Source: Carnival

// #FridayFavorites. Start 2018

On a Thursday at that! I've been meaning to get a favorites list up as the end of 2018 has given me so many new favorites to share with y'all. I also always try to get codes for things I think are dope, because sharing is caring. Happy New Year to all of you! 

---

STYLE     

/ Nocori Gym Bag / pictured above So this lush leather bag is not only stylish and sleek, but it functions as a gym bag as well. When I think gym bags they are usually very bulky and look like I came from track practice…not so cute for running around the city. I love bags that serve multiple purposes, and this one has a hidden bag inside, that is machine washable for dirty gym clothes. It can also be used to pack in or put cosmetics in Anything you don’t want to spill in or on the inside of your bag. Been using this one all December, and can safely say it’s going to be in the rotation for a long time to come! 

Also, a woman-owned business! Love supporting ladies. AND a code for y’all: TRILL10

READ

/ Is Unconditional Love Possible? / With enough feedback, you all wanted more mental health types of work I’m reading. This is mostly about codependency but it’s worth a read.

/ Sustainable Self-Love / Yeah, it’s my own piece but I think the topic is important as we move into a fresh year where we might have more self-love + self-care on our resolutions. 

/ Best Books Written by Women in 2017 / Books! By Women! Say it again for the people in the back. I’m always here for more book recommendations. 

LISTEN

/ Audible / Usually I list music here but considering I’m still listening to Ray J’s One Wish, Chris Brown’s 50 some odd songs released over holidays, and old Trey Songz Tremaine album…. I’m def not in the know these days. However, I got a good thing going with audible. I’ve started listening to audiobooks instead of podcasts in the morning and in the shower. Their credit system is a great deal and makes more sense than all the money I was spending on amazon 1-click ordering actual books. 

DO

/ Moonlit + TrillYoga LA / Los Angeles…. I’m coming for you this month! Sign up for my class with my beloved moonlit skincare. Location is dope. Treats are dope. The whole things is dope, and it’s women running all this shit. 

BODY

/ I AM Organic Oils + Scrubs + Body Butters / Another female company that is conscious, with my favorite mantra as a brand manifesto. I AM. Enjoying their oils, sugar scrubs, and body butters this cold winter. I’m always on the look-out for new and amazing natural products with purpose. 

/ Innermost Proteins / So much more than “protein.” Amazing owner, and my favorite protein because it contains so many other beneficial items for your body. Going on a year now and I am now using all the proteins for different needs and can attest to how great they really are. 

And I got a code: CB20 (they also ship to the US)

// How to Redeem New Year's Resolutions

Why New Year's Resolutions get a bad name. 

And what you can do to redeem them. 

New Year's resolutions get a bad name, mostly because no one actually keeps them. They are also easy to bash for that very reason. There is a societal expectation to make a resolution, and yet, if we don’t keep these actions or behaviors that yield results for a better version of ourselves… how do we feel? Many avoid the fallout and just don’t make resolutions. Others try and try again. And others just roll their eyes at the whole thing. I don’t make resolutions, but I also do not think they are inherently bad. 

I think the way we think about them can be though. 

There is nothing wrong with trying to better ourselves. It’s admirable even. The problem is, we could be setting ourselves up for failure without even realizing it. Here, I’m going to break down why this happens, and give some alternative resolutions (or intentions or goals or future life mapping, all titles I think are better than resolution) that could fill you as we close 2017, and begin a new 2018.

FORGET THE DATE

Every year I’m asked about resolutions. Which ones to make, how can we keep them. I don’t make resolutions. However, I do a time for reflection on my birthdays, and we can treat resolutions much the same way. So, forget the dates. Any day is a good day to decide to make better choices for yourself. This will also take off the pressure and comparison that new years resolutions can carry as everyone is making them, but who will keep them vibes creep in. 

Self-improvement, in any facet of your life (spiritual, emotional, intellectual, physical) is a personal journey and timeline. 

CHANGE THE NAME

Maybe the term resolution carries too much weight. Switch it to an intentions list, some short and long-term goals (that are specific, but also flexible enough to accommodate life,) or even a future life mapping. I make vision boards and “THE LIST” every birthday. The list starts with what I’ve seen, noticed, am reflecting on from the past year including accomplishments, milestones, shortcomings, or just observations and ends with what I want to see, do, make happen, feel, believe, experience, and have present in the coming year. It feels good to read over and is a wonderful marker of life progress and growth. 

As with any goals, following a SMART plan is the most effective method to see those manifest. 

MOVE PAST YOUR PHYSICAL BODY  

The common theme is people want to diet, exercise, and change their bodies. As someone who promotes a holistic approach to wellness and a balanced life from the inside out, happiness won’t be found on the other side of those 10 or more pounds. I encourage people to look for self-aware options when making resolutions. Do some soul searching on what you really need to or want to work on for your life. Put those on your list. 

If fitness IS on your self-improvement list, January is a tough time to start. Motivation is hard enough and many of us live in cold climates where the days are short. Light is motivating. Darkness and cold, not so much. Respect how tough that can be, and factor it into your goals. Maybe you can focus more on diet, resolve to move more in ways that make you happy (not just burn calories,) or honor sleep more. 

REFRAME COMMON RESOLUTION TRAPS

Some of the biggest issues with resolution failures revolve around unrealistic expectations, not defining the resolution in specific terms, poor time management, or just not having the right mindset and being distracted. I’ve written before about why positive affirmations can suck more than they help, but much in the same way, we have to be honest about the deeper things going on so that we make resolutions that fit for us. 

Set short term and long term goals, so you can get that push of motivation that comes with accomplishing the smaller ones. Be specific. Writing in a journal can help align thoughts and goals (as well as processing roadblocks that might come up along the way.) 

Then, taking action based steps to achieve any resolution or goal is important. All the talk in the world won’t help if you’re not taking the steps towards something you’d like to accomplish. 

In terms of time, either set priorities or learn what has to go so other things can fit. Also, don’t get caught in the resolutions that turn into obligations and no longer are achieved with joy but with pain. Resolutions should ultimately make you and/or your life better. Don’t lose sight of yourself or the end goal, and allocate time accordingly. 

DO WHAT’S BEST FOR  YOU

I was once asked what my greatest accomplishment was, and I said: “I survived.” Sometimes everything we have on our plate is already enough, or there are more pressing parts to our human experience than warrant a massive to do list of resolutions. Be kind to yourself. Maybe you’re not in a place to have a laundry list of resolutions. Maybe it’s one item you can easily accomplish, like a sleep resolution or saying kinder things to yourself (and others) or letting go of something that no longer serves you. Or education about finances or a new book to read. Even something as simple as how we serve ourselves and the world day to day. 

There is much that is small and worthy. Go into 2018 with grace, compassion, and a willingness to try and possibly fail. That’s the best we can really do as humans. 

Simply put, 'be a better human' is a resolution I think we can all get behind. 

Or, fuck ‘em. Don’t make any resolutions. Everyone might be doing it, but I’m reminded of the quote “When you find yourself on the side of the majority, it is time to pause and reflect.”*

Do what’s best for you. 

With love and so much light for 2018 that shows us how much good is left in the world, 

Claire 

// Nourish + Nurture 3of3

October 7th of this year, I turned 32. Every birthday, I take the evening before or even the week before to reflect. I think about the last year and everything that happened. I think about my heart, my head, my skin, and everything in between. I also think about what the theme in my life currently is. This year, all I could think about was Nourish + Nurture. 

“To Nourish means to provide with food or other substance necessary for growth, health and good condition. 

To Nurture means to care for and encourage the growth or development of. ”

Entering this period of life, my thoughts and concerns have been about nourishing my skin and my body from the outside and the inside. It has also been about nurturing my best self and best life. This idea extends past the body, and I am only allowing things into my life that feed my soul, while eliminating those that deplete me. 

Think supple living, in every aspect. 

I’ve broken these blogs down into 3 categories. Read more below, as I describe what I do, why I do it, and how important oils and hydration really are to me and why Nourish + Nurture should be your life theme, too, no matter what age. 

---

3// SOUL (mind+ spirit) 

This section takes it away from anything with the body and moves it to our soul. So much of how we feel is a reflection of what we consume. In earlier posts, I emphasize the products we use externally, and the nourishment we utilize internally. Yet, as I often ask my friends: How’s your heart? How’s your head? When it comes to our spirit, what we consume would include news, opinions, relationships, people’s energy and other esoteric things such as surroundings. 

Nourish actually means to ‘keep, a feeling or belief, in one’s mind, typically for a long time. What are you nourishing? What messages play over and over in your head?  

I sometimes think about the root system of a tree, the roots nourish the tree by finding nutrients in the soil and water. How much the tree does or doesn’t grow is as much about the environment the tree is in, as it in what the roots are finding. We have roots that are emotional, spiritual, intellectual, and physical. How do you nourish your emotional roots? Your spiritual roots? How are you feeding your growth or daily experience? 

When I took on the nourish+nurture mindset, I started thinking, this is a time to cut out everything that doesn’t serve me. Everything that brings me down, weighs on me or doesn’t add love and light into my life. Below are some of my most important elements to nourishing and nurturing your spirit. And who doesn’t want a supple soul? 

/ Listen to your body. I once read your body is a barometer of your truth. Honor that.

/ Technology Detox: Turn the phone off. Leave it in your room. Make an effort not to check socials unless needed. This is not only because everything negative happening with the world gets published here, but because of the constant comparison that can arise as a result of social media. There is no peace in that. Stay present. 

/ Silence: In yoga and meditation, I often think about how loud silence is. When we must be alone with our thoughts, it can be overwhelming, yet it is also said, silence is the only language of god. Learn to see how healing silence can be. In a world where noise is the norm, take back your silence. 

/ Relationships: In some circles, it is believed that we attract what we desire and ultimately want. Surround yourself with supportive people, people who listen and share in healthy ways. Do an inventory of relationships if you are having trouble separating what is and isn’t good for you. Notice where you might excel, and places where you might need to do more work. Learn to love and let go if need be. 

/ Simplify food. Wholesome food that is consciously produced, sustainable, and not processed is not only good for the body but is good for the soul. Cook. Enjoy the process, and notice all your senses as you cook. Take a moment for gratitude before you eat. Bonus points for cooking and eating with friends and family. Share the love. 

/ Connect to something outside of yourself. It is said, by giving we get. Donate your time, energy and skills to service work or a cause you believe in and feel called to. This can be a cause, a group, church-related, or even just helping out a neighbor or family member. Do things excepting nothing in return. These selfless acts can nourish our souls in ways innumerous, and make the world a better place overall. 

/ Conscious News Consumption: My gut instinct here is to confirm that the world is fucked, but! I have faith that we can find balance and peace someday, yet while we try to do that, making an effort to consciously consume news will help greatly. By doing so, we keep ourselves in the know and aware without being engulfed by negativity, fear, or anger. Set boundaries for yourself and what news you do and don’t consume. 

/ Feel your feelings. As goofy as this sounds…holding onto emotions without processing them is a way to slowly rot from the inside out. Anger, pain, sadness, disappointment, grieving might not be pretty but they have no place being hidden. Find safe outlets and get that shit out. Seek community or support if you need, or look to journaling or meditation. This also goes for good emotions! Embrace joy. Celebrate love. Laugh longer. Dulling how good we feel can also be detrimental. 

/ Reading, Art, Nature… These items just add to life. They are peaceful, kind, and healing. Find what renews you, and make it a priority. 

/ Love more. Because it’s really all there is, and if you need help with the overall concept of love as a lifestyle, not just as a romantic ideal, check out How to Be an Adult in Relationships. 

// Nourish + Nurture 2of3

October 7th of this year, I turned 32. Every birthday, I take the evening before or even the week before to reflect. I think about the last year and everything that happened. I think about my heart, my head, my skin, and everything in between. I also think about what the theme in my life currently is. This year, all I could think about was Nourish + Nurture. 

“To Nourish means to provide with food or other substance necessary for growth, health and good condition. 

To Nurture means to care for and encourage the growth or development of. ”

Entering this period of life, my thoughts and concerns have been about nourishing my skin and my body from the outside and the inside. It has also been about nurturing my best self and best life. This idea extends past the body, and I am only allowing things into my life that feed my soul, while eliminating those that deplete me. 

Think supple living, in every aspect. 

I’ve broken these blogs down into 3 categories. Read more below, as I describe what I do, why I do it, and how important oils and hydration really are to me and why Nourish + Nurture should be your life theme, too, no matter what age. 

---

2// INSIDES (internal processes) 

I hope we all knew true nourishing of your body and all it’s systems comes from the inside. No matter how many amazing products I might have, there good is limited if I’m not honoring the internal processes that keep my body supple from the inside out. 

This year I was confronted with the issue of super dry eyes. I also had my fair share of other systems in my body not being as lubricated as I would have liked. What was going on? Was it an issue of hydration, even though I drink a ton of water everyday? It is fair to say, many external parts of our bodies will show our internal dehydration, be it in the form of water consumption or a lack of essential fatty acids. 

I turned to new options and increased my fatty acid consumption. Turns out fatty acids play a key role in skin texture, hair, nails, eyes, and intimate lady bits no one ever talks about before menopause. I got back on taking a large dose of fish oil, an occasional CBD oil blend (such as this one from CAPBeauty) and added more nuts and fatty fish such as salmon to my diet. I would not report on things that could help here if I had not tried it myself. A month into my ‘plan’ I can happily report, all systems are on go. Turns out, more oils, like omega-3 EFA in fish (namely salmon and tuna) can also help joints, along with assisting in balancing hormones. Sounds like a win win to me, as I type this with long strong nails and eyes that are not scratchy. 

To continue these efforts, I wanted to make sure my water drinking was going towards true hydration. Proper hydration is not just about downing ‘8 glasses of water a day’ but is more so about having the correct balance of water along with salts and sugars, especially if you work out often or sweat a great deal. This meant being aware of my salt intake, and being conscious of when my workouts might need more than just water. You can also add a sprinkle of sea salt and a squeeze of lemon to water if you’re concerned about this.

Stay tuned for part trois where I cover why nourishing and nurturing youl soul matters just as much. 

// Nourish + Nurture 1of3

October 7th of this year, I turned 32. Every birthday, I take the evening before or even the week before to reflect. I think about the last year and everything that happened. I think about my heart, my head, my skin, and everything in between. I also think about what the theme in my life currently is. This year, all I could think about was Nourish + Nurture. 

“To Nourish means to provide with food or other substance necessary for growth, health and good condition. 

To Nurture means to care for and encourage the growth or development of. ”

Entering this period of life, my thoughts and concerns have been about nourishing my skin and my body from the outside and the inside. It has also been about nurturing my best self and best life. This idea extends past the body, and I am only allowing things into my life that feed my soul, while eliminating those that deplete me. 

Think supple living, in every aspect. 

I’ve broken these blogs down into 3 categories. Read more below, as I describe what I do, why I do it, and how important oils and hydration really are to me and why Nourish + Nurture should be your life theme, too, no matter what age. 

---

1// OUTSIDES (skin + hair + nails, too)  

It’s no surprise I’m starting with the outside of our bodies. I’m a huge fan of natural skincare and preventative care. Aging is real. Aging is beautiful. Supporting the most healthy hair, skin, and nails you can into the years you can… even better. As skin ages, the wrinkles go up due to a decrease in natural oils and the skin dries out. Acne and clogged pores can also increase when there is a lack of proper moisturizing (and fatty acids, but we will cover that in part deux, the inside of the body.) 

Using oils on the skin can not only help to strengthen and maintain the lipid barrier but is ultimately protecting your skin. Oils help you look younger, more supple (the keyword of #nourishandnurture2017) and are great for sensitive or easily irritated skin. 

I’ve written about my skincare before, and it’s pretty much a combination of a simple process, where less is always more. I prefer oil cleansers, as they do the best job of removing makeup and dirt. I exfoliate, and I use almost exclusively oils on my face. For day, I prefer a serum that protects from the city pollutants, such as Lumene Urban Intense Hydrating Serum, and then a good lotion or facial oil such as MUN argan oil or RODIN face oil. Also a big fan of Biossance oils or Way of Will (which you can get in sample sizes, perfect for travel!) 

I often mix face oils with lotion. Prior to my natural skincare days, the only lotion I’ve used on my face for years was a cold cream. It’s the only non-natural product I kept using, but here is a natural one you can try from Weleda. A cold cream is an oil suspended in water with a wax or other barrier type item in the mix. The problem is, most cold creams us mineral oil...not quite what is best for the skin as it clogs pores, can contain toxins, and really doesn’t add anything beneficial.

For night, let your skin repair and heal with my fav Moonlit oil, or the Full of Grace bar from LUSH, a bar made of oils. I probably used 45 bars of before getting started on Moonlit. Both are great. Moonlit you get the added benefit of lavender. With the bar, you will go to bed looking like an oil slick, but it’s worth it. 

Skin is not only your face. Let’s talk about the skin on your entire body! It’s not about haphazardly slapping on some thin watery lotion every once in a while. For me, to oil up or use body butter on my entire body after every shower while skin is moist and warm is a ritual. Self-care at it’s most luxurious if you will. This process even more important during colder months or if you live in a dry climate as skin will be looking for moisture. Also be mindful to not take super hot showers or baths as they are drying to skin. 

For body, I use thick oil based creams and body butters. Sometimes I use MUN argan oil all over my body. Other times I use cocoa butter. I might even use organic coconut oil, pure shea butter, or a body oil blend (such as Mother’s Special Blend.) I with it up with Shea Moisture Body Butter (this one is my fav and smells amazing.) You can find body butters from many small brands, or even make your own! Should I toss a recipe in here for y'all? Lemme know! 

When picking out oils for your body (or face) it is best to think about which ones will be readily absorbed, not create a slippery skin effect, or get on clothes. Some of the best natural products for moisturizing skin are honey, buttermilk, and oils such as olive oil, coconut oil, shea butter, and castor oil.) Honey and coconut oil are antibacterial and anti-fungal as well. 

And last but not least, how could I talk about the outside of your body being supple without mentioning hair, nails, and (for me) eyes? When it comes to hair, it is as much an inside job (see part deux) as it is an outside one. I list my hair care routine here, but the same sentiment holds true. Avoid or limit heat, increase oils (such as argan oil) or hair masks (such as nelsonj or you can make a mask at home) and never underestimate the power of deep conditioning. 

In terms of nails, I found the most benefit from what I will talk about in part deux, but I carry a hand creme, such as Karite (so amazing, and a female-owned business that benefits women in Ghana) in all my bags, and a nail oil, such as Kiss’s Rejuvenate Oil on my desk (you can also rub olive oil into cuticles.) Pro tip: Make sure whatever you have on your nails if they are not bare will allow oils to penetrate it. Some soft gels will allow this, many gels and hard gels, along with acrylics will not. Your cuticles might see a difference but your nails will still be struggling under there. As a long time hard gel wearer, I cannot tell you how amazing it is to have bare nails that are strong but it was not without this process, parts 1 and 2, that I could have such nails. 

Eyes, as I spoke about here, need just as much love as other body parts. My optometrist said, you moisture your face every day, why not care for your eyes the same? Invest in a good eye drop or gel drops, listed in the eye health blog, and apply morning and night to keep eye supple and comfortable. 

Bonus tips for supple skin? 

    1/ Sleep with a humidifier. Not only will your skin thank you for the added moisture, you might also help your sinuses and eyes if you have problems with those. 

    3/ Limit drying sources of heat, or super hot showers. 

    3/ Increase fatty acids in your diet…see part deux for more on this! 

// Sustainable Self Love

"How am I gonna love me when I don't even like me?"

A blog on manifesting 'sustainable self-love'

---

Self love seems to be everywhere these days. If we could just love ourselves, so much else in our lives might balance out. It also seems to be something we feel is in our control while much of the world, and the terrible things that happen in it, certainly are not. 

Yet, self love can also feel like this elusive cure all, that’s close but never really at home. Is being over joyed to be you even sustainable? Are those who outwardly show all their self love actually compensating for insecurities they don’t want to face or acknowledge?

Could not feeling ‘self love-y’ enough actually make us feel bad about ourselves?

Self love being so hype right now reminds me of this endless chase for happiness that has permeated self help. We can become so fixated on happiness, we end up miserable as we try to do everything in our power to be “happy” when true goodness in life is more about accepting the bad with the good, and aiming for contentment rather than more positive affirmations and motivational speeches. 

In my own life, I’ve struggled with depression (hello irrational thought patterns and self loathing) and eating disorders which gave me a pretty deep disdain for my body even though my body had nothing to do with my other mental health issues. For most of my life, self love peaked at a  “you’re ok” and even that was a feat. If I could wake up and say, 'you’re ok as you are now, and as you might be at any other point’… I was winning. It was less self love and more acceptance grounded in reality. Any progress was good progress those days. 

So I get it when people think "how can I love me, when I don’t even like me?" Sometimes liking ourselves is tough, and I’m not just talking about accepting our bodies as they are and making peace with our body when it doesn’t meet the standards we have conditioned ourselves to think are the only worthy way. Often times we make mistakes. We act in ways we don’t like. We think terrible things about people we say we like. We fuck up, and as humans, we will continue to fuck up. These issues are very human qualities that make endless and unbounded self love even harder. 

We also can love ourselves and continue to do things that are damaging and unhealthy to our bodies and our souls. How many of us know things, people, and places that are not “good” for us, but continue to do them? If only we could up the self love, wouldn’t this type of behavior go away? 

This is where it is time to ground things in reality. Radical acceptance is where the most progress can be made. By admitting all the things we do poorly or that we don’t like. Admitting how we are, just as we are, and not hiding our shadow selves away, gives us a new found freedom to accept ourselves. Full whole people also have bad days, and bad qualities. Full whole people find self love not in only being good or great, but in being honest. Shift the thinking from critical and self judgmental to understanding...and a more sustainable form of self love starts to emerge. 

To understand, we must as ourselves why. Why we are as we are, and what these thoughts and feelings are coming from. I find this much more productive than slapping on a bikini, posting a pic, and getting some fleeting validation that many can write off as true self love. We have to heal what is inside first. By finding understanding, we can start to forgive ourselves and really unpack why we do things we don’t like or act in ways we don’t like. This holistic approach creates space for being human. 

Of course there are quicker ways to foster self love on bad days. Make a gratitude list, journal, talk to friends who lift your spirits, do things that make you feel good about you. But I often find the best things I can do is to accept insecurity, uncertainly, and embrace the imperfect parts of myself as I continue on the path to better. Even if I don’t like something, doesn’t mean I can’t accept it. And just because I accept something, doesn’t mean I can’t work to change it. 

This also allows me the time to re-focus on things I do like, but more so on the ever-present fact we are actually worth loving just as we are without having to do or be anything. Understanding and appreciating oneself coupled with knowing we are all worthy just as we are, is one of the most powerful things we can do (and helps prime us for sustainable self love.) 

So maybe this wasn’t a bullet point list of ways to love yourself more. There are plenty of those a google away if you need.

This is to tell you it’s ok to just be ok.

This was to share that not loving yourself is more normal than you think, and even the most self love-y types aren’t that way with every ebb and flow of life. Self love isn’t easy. It takes showing up, and asking yourself uncomfortable questions. It takes being truthful to yourself.

This is to encourage you all to find acceptance, and a peace in the chaos that are our thoughts and feelings by way of understanding. To remember that the journey is as important as the destination, and that a life lived reflectively is a life lived effectively. Make peace with yourself through compassion, acceptance, understanding... and self love might not seem so far away, even on the most not-likable days.  

// On Privacy and Discretion

From my side, it might seem hard to believe what I’m writing about here. My business exploded on social media, and the work I currently do is sustained in a large part by my social platforms. I share a great deal of my life and knowledge with my following, and am in pretty consistent contact with my audience. 

However, my relationship with social media is far from what many might assume.My beliefs on it are even more unconventional, especially considering aspects of my work. 

I’ll be the first to tell you, the more precious and amazing something is in my life, pretty much guarantees it will not be posted about on social media. I keep my travels to myself. I protect my family and everyone around me who did not choose to be on social media or in anyway connected to me, and I consider my romantic relationships sacred. Though I do not have children yet, you can pretty much assume, the world at large will not see them at all. I will not have a page for an unborn child, or write captions and branded content around my some-day offspring.  For as much as I post on socials for my business, is as much as I do not post about my private life. It is also why I disappear so often, and with no explantion. Privacy is priority, and it’s a mantra I have not given up, even with the space I occupy on socials. 

On any given day, with any given scroll on social media, there is an onslaught of people’s lives. Vacations, breakfasts, family members, friends, outfits, festivities, calls for body confidence, and the list goes on of all the things we deem worthy and necessary to share with people we know, and far more we don’t know. Being someone who did not deal with socials before I decided to have a very specific theme and scope of work for mine, I do not understand why we think it is so important to post seemingly every aspect of our lives. I also do not know why we care so heavily about other people’s filtered and edited lives either. 

I often think it’s not what we post, but 'why' we post it. Are we sharing or competing? Did it not happen if we don’t tell others about it publicly? Are we seeking reassurance in ourselves, our relationships, our choices? Where is the line between appropriate view into a life as a means of solidarity through transparency, and compromising one’s actual safety? 

I’ve started to think we have lost the value of privacy. We overshare, we alter our behavior to align with how those around us (or those we follow) carry on, and call it all normal. I question this greatly in those trying to ‘build a career’ on social media, as many crave the importance and assumed ‘fame’ that comes with a social media presence. Part of me wants to cite studies on why we are so attached to social media, but I’m going to go with my own instincts instead. I think we all want to feel important, like we matter. I think many of us confuse mattering (an intrinsic value) with outward validation and notoriety. Social media can feed our innate need to be heard, contribute to a community, and feel valued. 

It reminds me of the same needs that pulled many towards reality TV roles. Fame without having to have a skill set, talent, or even work on a craft. A means of mattering with no barrier to entry. Much like social media. Anyone can post. Anyone can one up their friends. Anyone can build a life that isn’t what they are actually living and write it off as real. I recall a study once that cited couples that post more on social media do so to mask relationship insecurities and happy couples post far less. Consider that the next time you start to feel bad about #relationshipgoals or those vacation pictures.  

Yet, in being discerning in what I post, am I less honest? Am I less relatable as a human because I choose to keep many personal details of life off the internet? Or am I more human, as I try to figure out the delicate balance of sharing enough to be vulnerable and helpful in my work, but not so much as to risk my privacy and safety? 

I think honoring your life by keeping many aspects of it off the internet is not only admirable, but responsible. So often I think we forget how much others can find our about our lives and whereabouts because of social media geotagging, posting time stamps, and friends and family tagged photos. Even without the following I have, I think everyone could benefit from really considering what they are posting and factor in their own safety. 

Another reason why constantly posting doesn’t serve me? It cheapens the most special moments. If my only focus is 'content,' I am no longer present. Most want to post 'instagram gold' as I call it, those exceptional very clip bait type images that drive status, envy, or anything else that says look-at-me; tell me I matter.  But it’s usually those very times, spaces and places that are ruined if you stop to get a photo, or take that obnoxious and wildly contrived jumping boomerang. Being present is paramount to me. When so concerned with documenting life via socials, it is easy to miss out on actually experiencing all those moments that make up a life. 

Social media can be a wonderful place for community, shopping, news, knowledge sharing, etc. I just think we could all benefit from showing a little more discretion in what we post. I think we need to ask ourselves ‘why’ about everything we want to post. What does it serve? Does it serve the work we do or does it serve ego, fame, celebrity, insecurities? These questions even more heavily go for those trying to build a platform on social media with oneself as the “brand.” 

There will always be pressure to do more, share more, and think we have to broadcast more to be worthy. I’m here to tell you validation comes from within, and there’s beauty in mystery. There is brilliance in honoring parts of your life as too precious to put on socials, and protecting what you love. There is power in discretion and privacy.

I hope these values are a key part of what my audience gathers from my work, and presence on social media. I also hope my own methodology on handling socials empowers others to live more and post less.

// Workout Tights and Then Some

To say I know about yoga pants, workout tights, fitness leggings…whatever you want to call them… would be an understatement. Having worked out for as long as I have, coupled with my time in yoga, and my career being in the industry as a whole, there is no shortage of me wearing athletic wear for work and play. 

For me, the pants I wear have just as much to do with fit, function, and comfort as they do visual appeal. Over the years, I’ve gone through different phases with work out and yoga clothes. Sometimes I took the bright pants approach, other times (most times) I’m all about neutrals and black/white/grey. Even having a collection of white yoga pants is not the norm. However, I know many of you wonder what leggings. Price points. Texture. Durable. High waisted or not. Are they see through? Can I sweat in them? Are leggings real pants? 

So here are some of what I wear the most, and why I do/don't like them. Please comment any other brands you might be interested in, as I probably have worn them and just did not list them here!    

I’m a Medium in every brand listed unless noted, and I’m 5’ 8” 

Adidas Women Wrap Knit

Super flattering, different material than I think most think of when they think workout pants. snug without being constricting; high waist but no high waist band. No butt seam…which can be positive in the front, but took a little getting used to in the back. Still a current fav. 

Nike Pro Tights

Very much high waist, and they suck everything in around your waist. Were my favorite leggings until the seams started popping in the groin area. Matte color was also a plus. Some of these tights also peeled on the legs and got fuzzies, along with fading. However, they were my favorite go to leggings for so very long. 

Proskins Tights **pictured above** 

Material is super soft, and they have numerous qualities. Think helps with circulation, cellulite, and come in micro-biotic fabrics. Like the over qualified smart person but in tights. They feature a compression that is snug but not so restrictive you can’t move or have to jump into them. I like feeling held in, and these did the job while looks smooth and classy. 

JOYLAB available at Target

Super great prices in tights are are high waisted, snug, and long enough. I prefer the solid colors but the patterns were great too (though cut slightly smaller IMO.) For under $50 these are a major winner. 

Outdoor Voices

OV is dope for a number of reasons, and you really can’t go wrong, however, in tights there is a material I prefer over the others. I love all of them, but the warm up legging is def my fav. It’s soft and stretchy and more breathable than some of the others. It also has a drawstring waist band that is clutch. ** Use code Claire20 ** 

Under Armour

For a long time, I had no idea what UA women was doing, yet having been able to wear more than a few pairs of their tights over the last year… I’ve become a real fan. There is a black pair I wear for lifting now, with a high waist, that are my favorite. The material is nice, the quality is there, they just lack long ones sometimes (CB no like crop pants, ever) and the patterns aren’t my jam…BUT if you like patterns, these can be really good choices. 

Alala

Dope legging that are modern and scream NYC to me. Watching this brand grow has been great, and the sports bras are some of the ones I wear the most (like I’ve worn them out wear.) This is because they are not super tight, not super constrictive and don’t have annoying seams or tags. This seems minimal but sometimes all I want is a simple cute sports bra that I can breathe in (even when my breasts might be swollen due to hormones) in simple black or white. So that’s not a pants review, but I do like the pants as well. 

Lululemon

Due to the price point and some hold over beliefs about their sizing, I was against Lululemon for so long. Yet, I finally have some of their pants, and I’m in awe of how well made they are. Like I walk around thinking, these…are…nice…and they are. Material and fit is actually great, and they are all high waisted now so you can really never have to adjust them during yoga. I also lift in them in the pair I do have, fancy that. They have many cuts, so you should go look for yourself, it’s far too much for me to investigate solo. 

Beyond Yoga

A favorite yoga pant for so long, until I wore them out and the seams in the crotch gave way. They were soft, cozy, flattering, and held up for many years and washes. 

---

There are so many brands I have worn and can speak on, yet not all make my consistent rotation list. Below I’ll list some more and why I do, don’t wear them often and what they work best for. 

Alo

Social media’s fav yoga legging, I do like how long these are, and how they have gotten to be more high waisted over the years. They still grab too much in the lady bits, but for photo shoots, I always wear the alo white leggings. The material is too thick for regular practice for me, but in white and for a shoot where you do not want seek through legs, they have been ideal. I do understand this is not what most are using them for so for me, it’s a no go on the regular. I would never work out in them, never yoga in them. I also draw issue with the lack of diversity in their adverts and hope to see that changes. 

Gym Shark

I have not worn these! Total disclaimer, but I have dear friends who I trust to review them for me, and they love them. They seem to be flattering, and people wear them because they make ya’ bum look good on the internet.  But I have heard their sizing is really inconsistent…and I’m not a fan of an advert they did that seemed to support street harassment. You might also want to look into the duties and shipping fees when considering price if you are not in the UK.  

Lucas Hugh

Maybe these have gotten better over the years, but I recall getting gifted a pair of $450 leggings. I was thinking they must have gold in them, maybe they did my taxes, and made my relationship better… but no. The lack of seams was cool… but they are wildly unflattering. They flattened my already not so big bum and yeah… just not a fan. Sad because the price point is so very high. 

Monday Swim Work Out Wear

Despite their massive social media presence, and dope swimsuits (yes, I own one and really love the quality of it,) the workout wear did not live up. It was cool until I wore it a few times, the sides peeled and the waist band started folding over in an odd way. 

// Getting Back to Working Out After a Break

So, I'm really good at taking breaks. Like, I might be better at taking breaks than I am at working out. Exercise and yoga has been a consitent in my life since I was a teen, yet, being human, I have taken my fair share of breaks and had injuries that forced me to chill on everything. Here's a piece I wrote along with THE/THIRTY about how to get back to working out after injury or taking a long hiatus. Read on for why you shouldn't be pressed, but how to return when you'd like in safe and efficient ways. 

---

Whether you were sidelined by injury, a busy schedule, or sheer lack of motivation, getting back into a regular workout routine after taking time off can be an intimidating endeavor for a number of reasons. For starters, you really can't just dive right back in—it only takes about two weeks of sedentary life for your muscles to begin to lose strength, and simply picking up where you left off is a really easy way to hurt yourself. On the flip side, starting from square one can be frustrating, especially when you're all too aware of how strong you used to be.

So it's crucial to be methodical about your approach—for the sake of keeping both your body healthy and your motivation humming. For a general idea of what this might look like, we deferred to yogi, trainer, and THE/THIRTY contributor Claire Fountain for her tips and POV. Keep reading to find out how to get back in the swing of things.

IF YOU TOOK TIME OFF DUE TO INJURY…

First and foremost, consult with your doctor and/or physical therapist on the best course of action for you. "You might also require a specialist or trainer who is skilled in knowledge of your injury to get back on it," adds Fountain.

Beyond that, just know that bouncing back will take patience and persistence—but once you make it to the other side, you can pretty much handle anything. "Injury is tough," says Fountain. "It's a big mental hurdle to go from active to not active, and the frustration you had while being injured only continues when you come back and can't do nearly the things you would like to—or run into scar tissue and other pains and aches from the body overcompensating in other areas while injured. Stay slow. Do not increase distance or weight by more than 10% or 15% from workout to workout. And stay aware of what's going on with your body. Pain is pain, and despite the fact some get off on super-intense workouts, pains are not gains."

Again—above all else, stick to your specialist's protocol, which might include icing or elevating after each session.

IF YOU TOOK TIME OFF FOR ANY REASON OTHER THAN INJURY…

Consider yourself lucky, says Fountain—but you still need to take it slow. "If you get back to the gym with too much intensity too soon, you could put yourself at risk for injury," she says. "Sometimes guilt causes us to think, OMG, I am so out of shape—I have to go crazy today and redeem myself for not working out. Instead, accept where you are today and know you can make get back on a regular schedule with workouts."

If it's been a while (i.e., more than a couple weeks), chances are you'll have lost some endurance and muscle mass. With that in mind, "I would prioritize a comfortable segue back in over max reps or sets," says Fountain.

IF YOU'RE STRUGGLING TO FIND THE MOTIVATION TO BEGIN AGAIN…

Here's a thought: Start with something you actually like, rather than a standard you used to hold yourself to. "Find something you enjoy that will prime your return to working out to be a good one," advises Fountain. "Having a good workout can boost confidence and self-esteem—key elements of getting back on the horse."

It also helps to remember all the reasons you love being in shape. "That sounds very simplistic, but it's different for each person," she explains. "I like feeling strong, and I miss that when I don't lift. Some miss the muscle pump that happens, some miss the energy they have from exercise, and some miss the mental health benefits. Figure out what you like the most and what you're missing now, and channel the desire for those feelings again to get back in there." Write those reasons on a sticky note for your bathroom mirror, or log them as an alarm on your phone so you're reminded first thing in the morning. Do whatever speaks to you most.

And then… just go. "Show up. Commit to one workout," she says. "It doesn't have to be anything daunting or overwhelming just yet, or there is a chance you fall off and feel bad about yourself for falling off—again."

IF YOU'RE FEELING EXTRA SORE DURING YOUR FIRST FEW SESSIONS AT THE GYM…

It's not all mental—you also need to prime your body to get back into it. "That means foam-rolling, warming up before a workout, and proper stretching and cooling down afterward," says Fountain. "You might also benefit from massages and relaxing in a sauna. As I've mentioned before when talking about rest days, you might also want to incorporate active recovery-type workouts in leu of heavier things for a while. I also think meditation can be wildly beneficial for people looking to practice patience with their bodies and beat the blues after an injury, or just channel more motivation and focus for getting back after a break."

AND IF YOU WANT TO AVOID FALLING OFF THE WAGON AGAIN…

"Do the work mentally to figure out why you fell off in the first place," says Fountain. "Maybe it was life, maybe it was something else. Find ways that motivate you, and create habits so that getting back into a routine feels more like a lifestyle and less like a chore." Hint, hint: Start by choosing a workout you actually like—and then enjoy those mind- and body-boosting side effects.

// Are Positive Affirmations Bull Sh**?

Thought it so nice, I'm posting it twice. As part of my work with THE/THIRTY, I recently wrote a piece on why positive affirmations suck sometimes...but also what you can do that works better. 

---

Growing up, I learned about positive affirmations in therapy. Now, they seem to be everywhere as your quick fix to making everything right. Want to change something, just think your way to a better life by ridding yourself of negative thoughts and thinking all positive things!

But I can’t be the only one who starts to roll my eyes now with some of these motivational lists or how to affirmation guides. Most end up sounding superficial or seemingly empty, others feel too idealistic, and the rest just sound pretty corny to me.

Let’s start with what an affirmation is: An affirmation is a quote or phrase that affirms something about who we are, what we do, etc. It can help to reprogram the subconscious mind, be transformative, or at least inspiring. It feels best when it also effects behavior change, but we will talk more on that later.

Affirmations can be good at times. Positive thinking and taking control of our self-talk IS a good thing. However, this doesn’t happen instantly, nor can it, as most thought patterns that center around our self-esteem and the idea of ourselves are ingrained in us as early as childhood. These subconscious thought patterns are what make us feel like fakes when we repeat stock positive affirmations. Forcing ourselves to repeat things we innately do not believe can actually make us feel worse, not better, as they act as a reminder of our flaws and shortcomings we already believe about ourselves. What an exhausting inner battle that can create.

How then can we find a way to create affirmations that don’t suck, and that might help us instead of hurt us? How can we change the underlying thoughts and create a lasting impact instead of a fleeting falsity?

Some of this has to do with learning how to correctly create affirmations. The rest centers around what you’re saying and how you’re posing the affirmation. So let’s get started.

ASK INSTEAD OF AFFIRM

As we learned earlier, affirmations target the conscious mind instead of the subconscious. There is a way to fix this though, according to a study on the “effectiveness of declarative versus interrogative self-talk.” Basically, the participants who asked themselves questions instead of creating blanket declarative statements that were negative or positive, i.e., affirmations, solved twice as many problems during the study’s final test. The test was given after they could write down “I will…” or “Will I…?” 20 times. 

The reason this works is because probing questions require you to dig up some of the deep negative thoughts that might not be so great, but bringing them to light allows you to work through them. 

To remedy this, ask yourself questions instead of creating declarative statements. Explore answers as a means of lasting thought change. Keep a notebook and write down these revelations. From here you could create strong statements that work on healing your subconscious mind and keeping your conscious mind in a supportive mode.  

USE THE PRESENT TENSE, AND SAY WHAT YOU WANT, NOT WHAT YOU DON'T

Let’s say affirmations do help you feel inspired. Keep them in the present tense and highlight what you’d like to accomplish or how you’d like to behave once you get your interrogative work of self-inquiry done.

SAY THEM AT THE RIGHT TIME AND ACT ACCORDINGLY

When I learned about affirmations, I was taught to do them right when I wake up before any stresses of the day could interfere, and right before I went to sleep so as to have them on my mind during sleeping hours which can be transformative for learning and memory. I would also say these have to extend to your day and should be aligned with actions that support the affirmation. There’s nothing more defeating than not behaving in a way that supports your goals. I would also refer to "Ask Instead of Affirm" to get to the bottom of why behavior change is a struggle if you find this component not lining up.

GET OFF PINTEREST AND HONE IN ON YOU

I find it way too easy to get discouraged when you look around and can’t find a good fit with what everyone else seems to say works. You are not everyone. Your childhood experiences that shaped you and your life are yours alone. Channel any affirmations you decide to use from a place of authenticity by way of the "ask not affirm" exercise. What you end up with might not look like fluffy social media posts or motivational pages. Maybe they only work for you, maybe they are unconventional, maybe they aren’t giant feats for success defined by society standards. But if they work for you and touch on areas you’d like to improve or rewire, that’s all that matters. 

// The Importance of Eye Health

Recently visited the flagship LensCrafters in NYC and could not have asked for a better experience for my eye health. Being healthy includes taking care of your vision. And taking care of your vision includes other practices that are good for your body and your eyes such as working out and maintaining a nutrient-rich diet of whole foods. 

Wearing prescription glasses (and contacts often when I’m traveling) means I have to keep up with my eye doctor visits so that my prescription is not only accurate but is not hurting my eyes by being too strong or too weak. Maintenance is key. The best part of a total eye exam is that you can also ask questions about what’s going on with your eyes (and, of course, get screened for serious conditions that can greatly alter vision in the long run.) I learned so much during my visit as I suffer from dry eyes. It’s why I wear glasses regularly instead of contacts. However, not all eye drops are created equal and some can make your dry eye problems worse! Having dry eyes can lead to many issues, outside of it just being darn uncomfortable. If you wear contacts, you can even rip your cornea off due to a lens sticking to an overly dry eye! Cringe-worthy stories aside, I’m overly sensitive to my eyes, and most dry eyes are just a product of us not blinking enough. But here are some dry eye tips for all of you. 

• Just like you put cream on your skin every morning, put in your eye drops. Eyes have to be lubed up too! 
• Put in eye drops before putting in contacts. Make sure the drops are safe for contact-lens. 
• Pick an eye drop that is safe! Visine is not a good option, I use Blink regular drops for day and Blink gel drops for night, but Systane Ultra is also very good. 
• Up healthy fats in your diet, such as fish oil (2000g a day,) to help lubricate the eyes, and the body as a whole. 

Now for my fellow glasses wearers, I learned that you can now get Blue IQ lenses that protect your eyes from blue light damage (that comes from looking at screens all day!) I already set my phone to ‘night mode’ but seeing I’m writing on a computer most all day, every day? This is a major upgrade for eye health, thank you LensCrafters! They also have any and all frames y’all might want these days, including designer aviators for those fashion blogger types and my classic CB club masters from RayBan, but there really is something for every style and budget. Though I was most impressed with the quality of the eye exam!  

Another key thing to mention is the 20-20-20 rule. For every 20 minutes, you look at a screen, try to look away at a distance of 20 feet for 20 seconds. Little things help a lot to keep eyes healthy. 

For more info or to book your own eye care exam, visit LensCrafters. They also work with One Sight, check out how they give back so everyone can have vision care. Perfect for World Sight Day (12Oct.17.) 

// Respecting Your Yoga Teacher

Oh, what a topic we are going to cover. Last month, I got to talk about misconceptions of being a trainer and yoga instructor. The end rounded up some ways that people could be the most respectful of the class and considerate of the teachers/instructors. 

However, there is another side to respecting your yoga teacher that comes up more often than I’d like to admit. I think it’s a topic that can come up in any job or profession, but there is something about wearing yoga pants and doing yoga poses that creates an even more heightened situation. I have written at length that TrillYoga was not about being sexy. I and no yoga teacher I know went into teaching yoga to be sexy or desirable. We did decide to share yoga, something we find healing, worthwhile and potentially life changing. 

There is a disheartening reality when you’re trying to share the work you’re passionate about and a man comes at you inappropriately. Similar to why it hurt me that TrillYoga was minimized to ‘ sexy chicks in bikinis doing impressive poses’ there is a shot to the chest we as women take every time work we are doing is ignored in favor of hitting on us, commenting on our bodies, or dismissing the beneficial work we are doing for your own misguided advances. Women in any work place, especially those where women had to work extra hard to get there, know first hand how off-putting and frustrating it is to be trying to do you job and trying to prove your worth in spaces that already don’t always value it,  just to have someone hire you to come at you sideways. We question our work. We question men. We question if we have to only teach or work with women. We question our safety. And in some cases, we have to re-evaluate finances because other wise promising private clients or groups (which is income for fitness and yoga teachers) have to be let go for our own sanity and boundaries.  

The other shitty part of this whole yoga scene is there have also been male yoga teachers who have been accused of assault, fraud, and a whole other host of inappropriate things. You start to wonder if women and women’s bodies are ever safe in yoga pants or any pants for that matter. 

But let’s get back on topic. Yoga can be amazing for men. I’m a huge proponent of yoga for everyone; all genders, shapes, sizes, colors, and styles. Specifically for men, yoga has been found to improve men’s balance, reduce stress, lessen anxiety (in as little as six classes,) offer relief from insomnia, and improve heart health by reducing blood pressure and cholesterol.

Yoga is good. Wanting to do yoga is good. Wanting to bang all your teachers, eh, not so good.

Though I’m not saying men should not be attracted to women, the issue is that this attraction does not have a place in yoga, nor should it be your purpose for attending. And yet another problem comes about when you blame us for that feeling. i.e.: I had to hit on you, devil woman in tight pants bending over. 

Though I think the real issue here is similar to a theory from, “No More Mr. Nice Guy,” that was brought to my attention by a dear friend. The idea is around “covert contracts.” Covert contracts are an unspoken ‘contract’ a man signs a woman up for without her being aware. Such as, 'I hire you to teach me yoga, we will have sex/go out/date/etc.' (Women use convert contracts too, but that is not for this blog.) They are actually inefficient and don’t work. That’s not how you find women to be with. Being direct, though equally as annoying for women at times, is far easier than fooling us into thinking you actually care about yoga. You should care about yoga because it’s really good for you, not just because of potential opportunities you believe exist with the woman teaching you. 

So what can we do? I guess first and foremost this is a public service announcement for men that using covert contracts when you seek out a private yoga teacher is not only a shitty move but does damage to the woman while undermining her job. There are easier and less time-consuming ways to meet and hook up with women. If you care about yoga for the reasons you need yoga, please continue to go and be aware of how your actions and/or words may make women around you feel (instructors and fellow class mates if this is a group class.) The same goes for the entire experience, respect anyone else in the space and respect the practice; these are principles of yoga. 

For my fellow instructors, who are women in the yoga or fitness industries (or really any industry,) know your boundaries. Stay aware and be firm with what you will and won’t tolerate. Sure, there is an argument to made by some that they use their feminine charms to increase business but from what I have experienced first hand, and heard from others, this approach is not only unappealing but can feel very cheap, very quickly. If that is your thing, do you; but be aware of the consequences and forms of attention that might come with that. I also think it sets up a strange power dynamic that minimizes the actual work being done. 

Though we are all humans doing human things and making human mistakes, I would hope a call for mutual respect and appropriate conduct around yoga is something we can all understand and honor. Good luck out there.

// CB Wellness Book List

I've partnered with THE/THIRTY and recently gave them a wellness book list! However, I know some of y'all might want the unedited/ unabridged version that goes a little deeper into what wellness means to me. Here ya go!

---

I might just read too much. But when is reading a bad thing? I’m often asked for book recommendations and despite having book lists on my own blog, I wanted to bless THE/THIRTY with some options for specific things. There have to be so many more books that are worthwhile and wonderful, but this short list is a personal sampling of books that have touched my life along the way. 

You might think a wellness book list will include things about dieting, working out, and “clean” eating. In my own life, as well as what I see with clients, so much of wellness is not just the familiar fit topics. Your relationships, your spirituality, and your mindset are just as important. The same goes for sleep and self-care practices. Necessary things for true wellness. Amazing things can happen when our thoughts align and our actions follow. 

Look over these topics and titles. See if anything speaks to you. 

Looking to attract or lead a life that feels more on purpose : 

The Power of Intention, Wayne Dyer // Read this and listened to it probably 40 times as a book on tape, and can quote much of it, recommended by a therapist in … I remember the first time she said “intention” to me. It’s over a decade later and I’m still trying to live by that principle.

“With everything that has happened to you, you can either feel sorry for yourself or treat what has happened as a gift. Everything is either an opportunity to grow or an obstacle to keep you from growing. You get to choose.”

— Wayne Dyer

Where do I even start with Yoga? : 

The Harvard Medical School Guide to Yoga, Marlynn Wei, MD & James E. Groves, MD // Recently released, but a yoga guide that is 8 weeks and offers a structure for the beginner who wants to learn about yoga in a thorough way. Also includes meditations and mudras, and plenty of knowledge. I’m a big fan of the 4-5 full pages of why yoga is beneficial, complete with data.

“The success of Yoga does not lie in the ability to perform postures but in how it positively changes the way we live our life and our relationships. ”

— T.K.V. Desikachar

Yoga poses are confusing : 

The Yoga Bible, Christina Brown // A reference I use often when I need to remember all the cues in a specific pose, and great for those who might have done a pose in class and left not too sure what was going on. Broken down my asana, there is also a back section where poses for certain conditions or issues is listed. Helpful for when you want to know what might help migraines or back pain. 

I want to actually understand yoga and give it meaning : 

(the) Bhagavad Gita // Hindu scripture that is the definitive text on yoga really, with all the philosophy and spirituality around it. Written beautifully,  it also has life guidance on love and living that many may find helpful even if they never decide to do yoga. Ie. How one is supposed to function in the world, without being off the world. 

How to lift for strong curves : 

Strong Curves, A Woman’s Guide to Building a Better Butt and Body, Bret Contreras & Kellie Davis // The always amazing and super smart Bret Contreous, aka the glute guy. I not only look up to his methods and work, but know first hand how great his programs can be. Being strong is the best thing I can think of being as a woman. This book not only has strength training but also plenty of information for you to learn. With any workout book, please actually read it. Looking at the pictures is great but reading will help you be a better lifter, and keep you safe. 

Trying to become the best version of yourself : 

Rhythm of Life, Matthew Kelly // It’s a really good starting place for someone asking the question; how can I live a more sound and authentic life that connects me to my purpose, makes me feel empowered, and shows me how that is structured. The view offered here is helpful.

“ A life lived reflectively is a life lived effectively. Slow down and find the rhythm of life.”

— Matthew Kelly

I feel like I’m too much : 

Too Fat, Too Slutty, Too Loud: The Rise and Reign of the Unruly Woman, Anne Helen Peterson // This book profiles women who are deemed ‘unruly’ yet as a woman I identified with many of the situations and perceptions in this book. It’s refreshing to hear about how women in the pubic eye navigate the many things we are told to be and told not to be by a society that doesn’t always champion us as we are. 

Everyday food “rules” change. Really, what can I eat?

What to Eat, Marion Nestle // A super favorite from my food days, it’s a great guide to help you make healthy and informed food choices. Yes, every day there is something else coming out about what to eat, and what not to eat, but educating yourself about the food industry and food as a whole, is a great starting place. You could also pick up any of the Micheal Pollan books, such as ‘Food Rules’ or ‘In Defense of Food.’ Pollan always has interesting reads about food, nature, and culture. 

Thinking about love and more love: 

1. How to be An Adult in Love: Letting Love in Safely and Showing It Recklessly, David Richo // Pretty incredible and grounding read about love. Especially good if you’re already on the path of universal love, self-love and the rest of everything love, yet need some more guidance and reassurance about it. Really solidifies my live out of love, not fear approach. Making decisions out of love and not fear, continues to make life better, fuller, richer, and more beautiful every day.

“ When we don’t love ourselves, it is not because we are unlovable but because we were repeatedly taught not to.”

— David Richo

2. The Art of Loving, Eric Fromm // A classic psychology type book on love, where you can learn how to achieve a fulfilling life by developing your capacity for love.  Definitely key for self-improvement through the scope of understanding love, and your relationship with it, better. 

For the motivational self-help skeptic : 

The Antidote: Happiness for People who can’t stand Positive Thinking,  Oliver Burkeman // A favorite for sure. I’m of the belief you can get self help exhaustion, and at some point the very things we are doing to try to be “happy” are the things making us miserable. To live and let live, this book is witty, refreshing. and still presents a way to the elusive “happiness.” (Spoiler? It’s more about acceptance and a stoic mentality, but read to learn more.) 

How can I have a healthier relationship? 

1. The 7 Levels of Intimacy, Matthew Kelly // Recommended by my adolescent therapist, who I still appreciate for all the gifts of thought and presence she gave me, but also for this book that helped outline the 4 types of intimacy, why they matter, and how we can nurture intimacy in healthy and appropriate ways (because physical is only one form of intimacy.) 

2. The Five Love Languages, Gary Chapman // Though I don’t think the subject matter is earth-shattering and it's super corny, I think it’s always worthwhile to be reminded of how much love can exist when we choose to give love in a way that isn’t just from our perspective. It can also help you communicate your love language to a partner. 

“Our need is not to fall in love, but to be loved by another. ”

— Gary Chapman

 Learning about empathy and vulnerability for a healthier self : 

Daring Greatly, Brene Brown //  You might have seen her Ted talks by now, but Brene Brown and her thoughts on vulnerability make for a relatable book that’s a very accessible start for those getting into work on the self. 

“Because true belonging only happens when we present our authentic, imperfect selves to the world, our sense of belonging can never be greater than our level of self-acceptance.”

— Brene Brown

Dealing with addiction and/or codependency : 

1. Conquering Shame and Codependency, Darlene Lancer // Not fun topics for sure, but for anyone who is trying to have more healthy relationship patterns and a more sound life overall, you might want to look into this option. This is not a replacement for therapy but could help some needing a book on such topics. 

2. The Language of Letting Go, Melody Beattie // Based on the 12-step program, this daily devotional type book can support someone in recovery or anyone looking to make a change in their life for the better. Addictions can happen to anyone, and healing is an important step to lasting wellness.  

// Irene Pappas #WellnessWednesday Series

TrillYoga has long been my movement to show yoga is for everyone; the same way I think wellness should be. It also is built on a community of people who handle wellness in their own way, as we are all trying to be the best versions of ourselves. #WellnessWednesdays is my way of sharing other personalities and stories so we can all see how wellness comes in many different styles. 

Irene! A friend and amazing woman, whose practice and story are as inspiring as her social feed. I had the pleasure of coming up in the insta-yoga space with her, and think she's pretty darn special, too. Read on to hear about her journey and what wellness means to her.

TELL US ABOUT WHAT YOU DO:

I am a yoga teacher by profession, but for me it goes much deeper than that. Right now I am using yoga as a tool to help discover myself and maintain my peace in this crazy world, so that is what I try to share with those that choose to practice with me. I used to be obsessed with working out and trying to get "the perfect body" by starving myself and countless hours of cardio, and yoga helped me realize that skinner doesn't always mean happier or healthier. 

WHAT DOES WELLNESS MEAN TO YOU/HOW DO YOU DEFINE WELLNESS?

For me wellness starts with my mind. To have a balanced mind leads to a balanced body, or so I've been told - haha. I try to nourish myself from the inside out, with clear and positive thoughts, whole and unprocessed foods, and plenty of exercise and time for reflection. 

FAVORITE WAY TO WELLNESS (WORKOUT, MEAL, ACTIVITY, ETC.)

While I love practicing yoga my recent favorite way to workout has been taking movement classes at the Boulder Movement Collective. I think it is important to allow our lifestyle to shift as we do, and while yoga has helped me so much mentally it is time to take that perspective into other physical modalities as well. 

WHEN DO YOU FEEL THE BEST AND WHAT IS THE BEST YOU? 

I feel the best when I am giving back to others. That is why I am so grateful to be a teacher and also to have a platform on social media. I always start my classes with a few minutes of talking about my own journey, and try to do the same on social media so that it isn't just about yoga poses. 

MOST IMPORTANT WELLNESS ADVICE OTHERS CAN TAKE AWAY?

Follow a path until you can create your own. Whether it is yoga, crossfit, pilates, or anything else it is important to find teachers that can help you begin to find yourself and your own path. Then it is time to spread your wings and do your own thing, and that is for sure the scary part. 

QUICKFIRE

NAME   //  Irene Anthi Pappas

BIRTHDAY   //  10/9/1990

BREAKFAST   // Smoothie life 

SEASON   //  Summer but Boulder winters are growing on me!

ADDICTION   // Coffee

CITY   // Mountains

MUSIC   //  Anything with a good beat  

BAD HABIT   //  I say fuck a lot 

GOOD HABIT   //    I love cleaning 

PET PEEVE   //  Grammar 

BODY PART   //   Eyes 

FEAR   //   Heights but I'm working on it 

SOCIAL HANDLES   // @fitqueenirene @adventurewithirene  www.fitqueenirene.com

Photos by @brookemichellej

// Bra Talk with CB

I might be known for sports bras and active wear, but I don’t think I had worn a “real bra” until this summer in over six years. Blame a disdain for wires and anything uncomfortable, coupled with how large and in charge some structured bras make my chest look. Though I recently found a lace number that makes me feel grown and sexy, I have generally chosen bralettes and very low impact “sports” bras for every day use. 

After more than a few questions… Ladies, I got you. 

Below are some of my favs. I have to warn you though, with less structured cups, nipples may show far more often and if that is a concern for you, look for thicker fabrics or layer other shirts you wear. Just an FYI as I know how creep-tastic the world at large can be. Also, if your goal is to lift and plump up your breasts, these options won’t do much any of that. They will support and hold your breasts, but they will let them look like breasts; something I actually prefer to pushed and popped out. 

PANSY

Organic cotton, made in the USA, and created by one of the most dope women I’ve met… no wires, and work with even quite large boobs. In photo above. 

AMERICAN APPAREL

Yes, I know they are almost out of business now… BUT it’s been a long time go to for me when I want simple bras and bralettes, I own many that have been discontinued. 

Christie Bra // I own every color. 

Cotton Spandex Jersey Crossback Bra // Love this, but with my breast size, they have a tendency to fall out when you lean over in this one. 

CALVIN KLEIN

Price point is solid, and you can find some sheer numbers and some triangles without wires

URBAN OUTFITTERS

Always something that is wire free, tho some do not really fit my breast size. Prefer for bands that fold under after a few wear with large breasts. They are casual, and more so around-the-house-bras. 

The Markie Bra // sort of a sports bra, but not….and it’s only $16. I like it under t’s or button downs where you don’t want things to pop out. 

TARGET

Who knew there were nice lace type bralettes that go up to XL and beyond at Target? Also, many are lined so that nipple issue I mentioned isn’t a big deal here. 

Women’s Lace Plunge Bralette // Here’s my Target favorite… I own 4 of these, and always wear them with the racer-back option hooked in…and it’s under $13… 

// Self-Care & Self-Love with Gooey Girl

Always love when I can share my thoughts about self-care and self-love with other amazing women!  Thank you twitter for connecting us. Can't wait to see what we get to build together in the future. 

“I think self-care is more about healing and protecting your truth when I think self-care these days. Healing is a daily practice. Self-care is self-love. I had a life threatening eating disorder in high school that almost killed me. Being that close to death, you start looking at life and your body differently. You see how delicate life can be, and how much time is wasted not loving yourself. When we believe we are worthy, as we are, self-love (and thus self-care) becomes far easier.”

Read the whole piece here.