❥ ❥ I think as a parent, it's easy to go last in line. We feel SELFISH for wanting to have 'me time'. But when we DON'T take that time for self care, there's a ripple effect. We set that example for our children of how we either value ourselves or don't. My kids won't know about being 'skinny', but we talk about 'healthy' and 'strong' on the regular around here. I want that for them because I've felt life without it, and I don't want to feel that again.
The happiness and HEALTH I've felt since I decided I need to secure my oxygen mask first.... can't really be put into words. It's a process that doesn't happen overnight. But it's sure fun to look back at where it all started! Don't be afraid to start at the beginning. It's yours. Own it, friend.❥ ❥
How many days a week should I workout Watch the video clip to see my answer.
It's not good for you of course, if you're disregarding your needs to workout, and simple don't do it because you're not in mood or something. But you shouldn't be stressed out or overwhelmed either. It's about finding the balance here.
And most important of all, find what works for you right now, and what gives you results. But also remember that it's preferably a long term project, not an attempt for a quick fix thing. Exercise is for your own wellbeing.
If you are motivated to work out and can commit to 15 minutes, I have something for you! Fit in 15 gives you four new workouts a week and all you need is a set of dumbbells. Save time and money and achieve your fitness goals. Follow the link in my bio to sign up!
Rough seas make better sailors 🌊
Last Thursday we hit @pruboston to try out the @onepeloton bike at their new showroom! 🚴🏼♀️ As Peloton newbies, we couldn’t believe how interactive and community-based our rides were! Our instructor, @alextoussaint25, was high energy, motivating, and played quality jams! We’ve always loved going to classes but this had all the energy of a class environment without having to go to a studio - we can see why people love Peloton. In addition to cycling, Peloton offers classes including strength, yoga, bootcamp, and running so you can really get a full fitness experience; there really is something for everyone. If anyone is wondering what to get Ashley for a belated birthday present we have an idea... 😉 #pruboston #partner #pelotonboston #prucrew
Indie Lee is in the house! So excited to spend time with co-founders Indie and Rebecca at the Greenwich Equinox event sponsored by our friends at Moffly Media. Indie’s story of how she created her epic skincare line will inspire and give you chills. Love seeing them and so many of my wellness friends today 💚😍
There is more to food than beyond the NUMBERS.
I recently ended my series of explaining the roles of protein, fat & carbs. Quality, Sourcing, Ingredients matter. Changing how I looked at the back of a food label changed how I felt. .
If you are going to look at any numbers on a label look at SUGAR and then read the INGREDIENTS. Can you pronounce them Is it real food If you have to google it, well that probably says something! I am still a huge believer in enjoying the foods we love like cookies, crackers etc. and not being restricted and luckily for us we live in the modern day world where there are options with better INGREDIENTS!
here I have 2 pastured raised eggs which is a great source of healthy fats/vitamins & protein with kale + onion + brussels + sweet potato (micro & macronutrients) sautéed in @kasandrinos olive oil, sea salt, and garlic powder + 1/2 avocado with sea salt + 2 brazil nuts for that selenium & sauerkraut because probiotics!
There are times in our life we look at ourselves. Do we like what we see Are we happy in our own skin 🤔
I'm writing this to you and this is very painful, very uncomfortable. In fact Ive never told anyone . But I thought to myself, there might be someone out there right now feeling the same way I did.
I want to let you know you are NOT alone. IF my story helps give you comfort and encouragement then this painful story is well worth it.
I cannot say that there was a time in my past that I ever felt comfortable in my own skin, Now don't get me wrong I still see the wrinkles, the gray hair. The extra skin when I put on my jeans.
I know I want to lose some weight but there is a huge difference between "NEEDING" to lose weight than to losing weight to stay healthy.
I looked back at my pic and for the longest time even when I was in my 20's my mom would say" Boy wouldn't it be nice if we could have our girlish figure back"
What she doesn't know was that , that girl that went through high school, never ate.
Never ate breakfast maybe the odd banana , I would use the excuse there was no time. I hardly ever ate in the cafeteria, because I didn't want to look like I was a "pig" which was what was going on in my head. I wanted my boyfriend(aka NOT my Husband) to think I was pretty.
So while he ate his lunch I would watch. Tell him I wasn't hungry , “I had a big breakfast” I was starving but I didn't want to tell him.
If I ate the odd Fries and gravy in the cafeteria. Instead of taking the bus home I would walk. When my mom took me to the doctor I was under 100 pounds at the time. when I see my prom pic I see that dress and it was a size 2. I thought if you saw my hip bones I was healthy ❤️ I was NOT in a good place.
Then I started getting comfortable eating, I started using it as a tool. Emotional tool, if I was sad ( eat) if I was scared ( eat),Stressed ( ate more )
So I have been on both sides of the scale and neither one was good, or healthy .
I am 52 and I can finally say yes ! I have learned a lot and I am still learning everyday. I have had 40+ years to build a wall that I’m finally breaking down 💪💕
“What I know for sure is that when you #declutter – whether it’s on your home, your head, or your heart – it is astounding what will flow into that space that will enrich you, your life, and your family.” ― Peter Walsh
The Dr Stephen Tates experience ... 1st Drink... wooooweeee its a taste!!!! #begoodtoyourbody
I have some exciting news! I’m teaming up with one of my favorite humans, Hannah (@the_awakened_jedi), for a challenge and giveaway in February!
February is the LOOOOVE month so we’re celebrating by showing love to the single most important person in all of our lives - ourselves!
For now, just make sure you're signed up for my monthly updates (link in bio), following both of us on instagram for more information on how to participate, and tag a couple friends that would be interested - I promise it’ll be painless and fun, with sweet prizes :)
We know a little outside motivation can really help with accountability so we have a couple prizes - you choose your prize. One is a FREE detox package for my March Detox Group - valued at $300, the other is a two-month supply of JuicePlus from @the_awakened_jedi to support daily health if you're not ready for a full detox
Don’t you just love when you get a package in the mail Doesn’t getting what you bought for a STEAL make it even better when it gets to your door🙋🏻♀️ This girl loves mail day and my mood is boosted when it is on sale!
I didn’t eat terrible every day on my vacation but If you guys saw my posts, you know ya girl ate good and may have had a few cocktails🍹. I am obviously not the girl who puts a good vacation on hold even when I have BIG goals. However, I am the girl who gets right back on track to reach my goals.
I bet you’re wondering what this thing I got on sale is right Well it’s my ticket to get rid of the stupid bloat from the good ass food and booze. You guys I am so excited! It’s not hard, it is ONLY 3 days, you don’t starve, and it has helped me lose 6.5 inches before. I like to stick to what I know. Want more info about what I’m doing Like this post or shoot me a message!📲
#foodtofuel #cleansing #nutrition #eatgoodfeelgood #gethealthywithme #gethealthy #fitish #postvacation #recover #replenish #refresh #3days #momsofinstagram #idoitforme #idoitforthem #begoodtoyourself #begoodtoyourbody #sales #ilovesales #bargains
Salad situation: combine some Spinach lettuce with a little chopped Romain lettuce. Add some chilled sweet potato and beet chunks along with cucumbers and sliced asparagus and you have an awesome lunch! Topped this with some spices like rosemary, thyme, ginger, cat anne and fennel! 👍🥰 so good 😋. What’s in your salad today #organiceating #cleaneating #begoodtoyourbody #fiber #spices #healthygut
Comment with your answer below!
😳 Stepping into week 4 feeling mighty energized!!! 💃🏻✨
The last month has been about BEING INTENTIONAL:
- Not just tracking my meals, but eating the right things at the right times.
- Not just fueling my body, but feeding my mind. That has meant a lot more yoga and processing a lot less junk internally and externally.
- Not just checking-off doing my workout, but training with a purpose.
Finding fulfillment in the process is the motive... everything else that comes with it is an added bonus 💝✨💪🏽 #motivationeveryday
ANXIETY IS JUST A LABEL
I remember the first time I went to a doctor for a health promotion visit and the doctor asked me what was wrong with me...I didn’t know anything was wrong...
After talking with the doctor for a couple minutes, they said “it sounds like you have anxiety.”
I HAVE anxiety. I didn’t feel like I HAD anxiety before this doctor labeled me. After that visit, every time I felt a little uncomfortable, I said to myself “this is my anxiety, I HAVE anxiety.”
It took a lot of self love, meditation, and brain healing to get rid of this label. Now, whenever I heard myself blaming my anxiety, I consciously change the conversation in my head.
Changing the conversation in our head is so freaking powerful. We can prime our mind to feel anxious and closed off or we can prime our mind to feel excited and optimistic about our experiences.
Have you been labeled by yourself, family members, friends, or health professionals Next time you start to blame something on some ridiculous label, change the conversation and give your mind some love.
#healthcoachlife #healthjourney #healthybodyhealthymind #healingmybody #nourishment #nourishthebody #healthyeatinghabits #eatwelllivewell #holisticnutrition #integrativenutrition #healthcoaching #begoodtoyourbody #wellnessblogger #hlbloggers #healthbenefits #letfoodbethymedicine #healthymom #healthymama #nutritionist #nutritionblogger #nutritionblog #healthyfit #healthygirl #nourishyourbody #nourishyourself #mentalhealthmatters #selflove #anxietysupport
You like my hair...gee thanks..just grew it...🎵🎶
No extensions for this girl, alll natural)💁🏻♀️😂👌🏻..
had to steal that line from @arianagrande and make it my own ❤️ but for realll though let’s talk hair. I get asked pretty much daily how I grew my hair so long, what I do to it, how it’s so healthy so I thought I’d share...
My biggest tip...nourish it from the inside out! This is key, no amount of product or external care is going to completely change your hair, you have to nourish your body from the inside out to help it grow and shine✨ I fill my plate with an abundance of healthy wholefoods 🥑my favourite healthy hair foods are healthy plant fats, avocados, nuts/seeds, omega 3 rich foods, spinach and sweet potato👌🏻
Don’t use or try to limit the use of heat! I don’t ever blow dry my hair anymore, yes it’s a pain in the winter (My hair has actually frozen a few times while being outside😂) but it’s worth it because it helps avoid split ends and breakage, if I want curly or wavy hair I either braid it or use overnight curling methods👌🏻
Try to avoid brushing it too much while wet, it’s easy for your hair to get pulled out this way
Coconut oil hair treatments, a few times a month I like to do an overnight coconut oil treatment to help with shine and softness👌🏻simply melt coconut oil and let it soak into your hair overnight, wash it out the next morning
Ditch chemical filled shampoo and conditioners🙅🏻♀️ many generic brands contain harmful parabens and chemicals that can cause hair loss, breakage and actually can end up absorbing into your skin! I use all natural brands such as @trulyorganic And @lushcosmetics To avoid any nasty chemicals🙌🏻
Get it trimmed regularly, I think I need to listen to this piece of advice more often 😂 but I’m trying to be more consistent with getting my hair trimmed every few months to keep the ends healthy!
What are your top healthy haircare tips 💇🏻♀️
I lived in Orlando until I was 19. I moved out to LA at that time, where life is lived much differently. Over the years I watched my Facebook feed fill with engagement and baby photos from people I went to high school with. I couldn’t help but wonder, was I living life wrong ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Then I met more people. I heard more stories. I realized everyone has a different path. Whatever mine turns out to be isn’t wrong; neither are the choices of the people I know back in Orlando. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Comparison is the thief of joy and that goes both ways. Hating on someone else because their choices in life don’t align with yours is only robbing you of happiness in that moment. They’re not affected by your negative attitude, only you are. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
So now I celebrate. The love. The babies. The diamond rings. The travel. The overcoming of negative patterns. The being secure with oneself. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Your path is your path. There’s no possible way to do it wrong ❤️✨💃🏼
How many of you are running on steam
Rest and rejuvenation are a vital part of you being healthy and able to function at 100%! This is your reminder today to take space to rest! YOU are worth it ❤️.
#bettertogether #riseup #restwell #selfcare
Is there anything better than a loaded toast Especially one with smashed avo, smoked salmon, a fried egg and tons of EBTB seasoning 🙌🏻 Paired with warm ACV lemon water all making my Tuesday morning just a little better ⚡️
You asked for it in the poll from my stories + in DMs... so, it's here! My Instant Pot Bone Broth recipe. The @instantpotofficial makes it so unbelievably easy (and FAST) to make bone broth, I'm definitely adding this to my regular routine. ⠀
Here's what you need:⠀
1 package of beef marrow bones (I got mine frozen from @wholefoods)⠀
2 large unpeeled carrots, washed thoroughly + roughly chopped⠀
3-4 stalks celery, washed thoroughly + roughly chopped⠀
1/2 onion washed + roughly chopped (keep skin + root on)⠀
2 cloves garlic (whole)⠀
1 inch each ginger + turmeric root washed ⠀
1 Tbsp apple cider vinegar⠀
1 tsp each dried basil, thyme, parsley + oregano⠀
1 tsp cumin ⠀
1 tsp @traderjoes herbs de provence⠀
1 tsp each salt + pepper (plus more to taste)⠀
1 bay leaf⠀
Filtered water ⠀
💫 Roast beef bones at 425 for about 15-20 minutes, or until the marrow starts oozing from the bones. I did this from frozen - just place them in the oven for about 5-10 minutes until you can break them apart. Then place back in for maybe 15 minutes longer - checking for the ooze! (Tip: lay down aluminum foil for easy clean up - oils/fats are messy!) ⠀
💫 Place bones + all remaining ingredients in Instant Pot with just enough filtered water to cover everything. ⠀
💫 Put the lid on and turn the knob to ‘sealing’. Turn it on Manual for 120 minutes. ⠀
💫 When it’s done, allow the pressure to release and then flip the valve to vent the rest of the steam out. Once the little knob drops back down, remove the top. ⠀
💫 Strain the broth into a large bowl and then pour into mason jars (or however you want to store it). Mine filled two 32 oz mason jars. ⠀
Save the carrots to eat! They are SO tasty⠀
You can save the bones to use again with another batch of fresh bones. ⠀
You can make this using any type of bones, the beef marrow ones just make it super gelatinous. ⠀
You can add any other veggies and spices that you want.⠀
That's it! Let me know if you give this a try and what you think!!
I don’t think I’m ever going to get over these healthy blueberry pancakes. Been eating them on repeat for about a month now and still not tired of them.
Blend 1 cup oats, 5 oz yogurt (I use one serving of @siggisdairy loving the fig and lemon zest flavor right now), 1 banana, and 2 eggs. Makes 6 large pancakes. They can be refrigerated and reheated so I make a big batch and eat them several days in a row.
Pour batter onto a skillet and add frozen blueberries while cooking. I’ve been topping with almond butter, honey, chia seeds, and flax seeds but there are endless possibilities...enjoy!
Give me a good smoothie and I’ll be smiling for dayssss👅😁 especially when it’s full of incredibly nourishing plants 👏🏻officially week 3 of our health challenge and I’m feeling greaaattt! So much energy, so many veggies plus just snuck in a little handstand practice which was fun😝 does anyone else feel like when they nourish and take care of their health other areas of life become better as well This was a concept introduced to me at IIN @nutritionschool and it always stuck, we are all so connected, health is multifaceted and complicated but also extremely simple. All you really have to do is work towards finding your own balance in all areas of life, doing more of the good and less of the bad✨
My Tuesday morning kicked off with catching up with my beautiful HSE clients, drinking some warm tea (lots of it🙏🏻), working out and now refueling with this masterpiece ✨
Smoothie deets—> 2 frozen bananas + 1/2 cup frozen cauliflower + 1/2 cup frozen blackberries + 1 scoop vegan vanilla complete protein + 2 fruit/veg/berry capsules + 2 vegan omega capsules + 2 cups coconut water + 1 tbsp ground flax + 1 tsp maca powder 🙌🏻
Coach Noam walks us through how to do a horizontal row properly with one of our favorite pieces of equipment, the TRX. You'll see this movement in both our GPT and TS Shred/Tone classes.
It’s simple pleasures and joys that give life true richness ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
That is the true feeling of abundance in the moment ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
With the word abundance so popping up everywhere it’s easy to fall into the trap of forgetting that it’s simply a state of being and feeling ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Ask yourself what does true abundance look and feel like to me⠀⠀⠀⠀⠀⠀⠀⠀⠀
How can I feel that right now ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
When you get busy on creating these feelings the universe returns this back to you in ways you couldn’t even imagine ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Radiate an abundant energy out into the world and it reflects back to you if that’s in your relationships, in love or financial freedom what ever is true for you ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Anything is possible. You get to create those feelings of abundance no matter what your current circumstances may be ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Find joy and richness in all the simple moments ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Tell me, what is ONE thing you can do right now to create the feeling of abundance 💕😝
Sit down, be humble ✨ (...*stands up and flicks hair* 🤦🤦). Anywho, here's a friendly reminder to start each day with a grateful heart, to eat more veggies and to recognise/release thought patterns that no longer serve us 🙏 Happy Tuesday lovelies!
🌻Always take care of your own health. Always keep re-assessing your health, making sure you are getting all you need what ever diet you’re on. -
🌻Just because you eat meat it doesn’t mean you are getting enough of all the vitamins & minerals needed for health! Iodine b12 or selenium could all be lacking whatever diet you choose if you don’t eat a wide variety of fruits and vegetables. -
🌻fibre deficiency is one of the main causes of bowel cancer & is notoriously low in western diets! It also feeds our gut bacteria which play a role in being responsible for our health & happiness and we get fibre from fruits and vegetables 🌽.
- 🌻don’t forget, 5 a day is a minimum requirement so if your only getting 3/4 a day you could be seriously lacking vital nutrients and putting yourself at risk! -
🌻introduce fibre slowly to avoid digestive problems but aim for 10 fruits & vegetables a day, -
🌻as i move towards a plant based diet more and more there is less and less room for processed foods. There’s such a huge variety of plants & we do need to eat a lot of them to get what we need from them, just as cows graze all day to get all their protein, calcium etc. You can make anything with plants & I feel more energised, happy & healthy and than ever before! 🌱🌻happy Tuesday ✨ #yum #lokafteryourbody #lookafteryourhealth #tuesdaymotivation #begoodtoyourbody #tuesday #plantbased #eatmoreplants #eatvegetables #vegan #veganrecipes #veganfood #health #10aday #vegansoulfood #vegansofinstagram #foodshare #plantbasedprotein #foodstagram #realfood #feed #whatveganseat #eathealthy #healthiswealth #veganlunchbox
Do you have nomophobia Catch our IG stories before they disappear and find out!
Officially done PHASE 1 of my program! Can’t wait to see what the next 4 weeks bring 🙌🏻✅✨
This program has been challenging to say the least. I’ve never done a @shaunt program before and now I understand why. #cardioishardio 🙈🤣
But stepping out of our comfort zones is necessary for personal growth. If you always do what you’ve always done, you’ll always get what you’ve always got. 👊🏻🤷🏼♀️
Are you ready to level up and make a change in your life To challenge yourself and get uncomfortable I’m looking for 5 ladies to join me in February - to do this program with us! It’s gonna be a blast & I’m so excited 🥰
DM or fill out the application in my bio to apply. It could change your life if you let it!✌🏻💗
Last week was my 8 year "CrossFit-versary". I read a great quote on the @morningchalkup today that said "You're never too good to get better". I have a very long laundry list of things that I could be better at. Did you know after 8 years I'm still not super confident with box jumps I wouldn't even consider the 5' increments of handstand walking that I can do 'being able to handstand walk'. I have been working for years to get rid of the chicken wing I have when I bar muscle-up..unfortunately I don't have the time to list all of the things that I need to improve on.⠀
Some people have been doing CrossFit for much less time than I have & are WAY better than I am too! So many factors play a roll in this. What was your background before How is your mobility How much time do you spend in the gym How much time do you spend doing things you aren't good at What does your nutrition and recovery protocols look like⠀
I received multiple messages when I had posted a clip on my IG story a few weeks ago of me snatching. Questions I got were "What is your max", "How long have you been doing this for". You can't compare your chapter 1 to someone else's chapter 20. As I said, there are SO many things that play a role in where I am at in my fitness journey to where others are at in theirs. I can't compare myself to a @crossfitgames athlete who has been doing CrossFit for a few years and already snatches over 200 # - we obviously lead much different lives & that's ok! The point is, you do you & don't worry about what anyone else is doing. There isn't anything that someone else is excelling at that is affecting your ability to improve on it. Guess what If I was really concerned about my lack of handstand walking skills, I would prioritize it more! Maybe someday I will be more confident with it but honestly, that is all on me. We can't expect to get better at things when we don't practice them & this aspect applies to everything in life! Business, nutrition, relationships, etc. What someone else is doing does not define the success or failure you will have. In the words of @mathewfras "Hard work pays off". Hustle hard my friends, you too can shape your own destiny.
It’s almost the end of January.
Let’s talk ladies and gentlemen. How many of you have stayed committed to your Resolutions
How’s the nutritional plans coming along
Are you ready to kick it into gear for February
If you are struggling and want help don’t be shy shoot me a private message. When you join my accountability groups I keep in touch with you one on one. I check in with you personally to offer encouragement.
Hop on board my workout train. It’s always running. 👊🏻👊🏻👊🏻👊🏻👊🏻👊🏻👊🏻👊🏻👊🏻👊🏻👊🏻
Drop a line and tell me what you [email protected]most proud of this month.
Today was the start of The second phase of my program. You know when you start something and it’s so hard you think there’s no way I’m going to be able to do this!
Then the next week comes up and you do a little bit better , then the next week your told he’s going to push us a little harder ( which in Shaun T world ). That litre is not so little.
But I put my faith in the program and faith in him and that he knows exactly what he’s doing. Plus a little faith in myself, I may be 52 but I’m not giving up!
I told my challengers it’s not about competing with those people on TV or the others in the group it’s about improving what you can do. The only person you have to prove to yourself is you!! I cannot believe how much I have grown in just a few short weeks , I cannot wait to see how great I will feel when 6 weeks is up!
If your ready and want to jump on the ShaunT train with me , click on the link in my BIO 👇✨
CREATE HEALTHY HABITS, NOT RESTRICTIONS!
It’s only been 2 FLIPPING WEEKS!!💥
And this my friends is what progress looks like..not only do I look different but I FEEL different...stronger!!
In the last 2 weeks I’ve pushed myself harder than I think I ever have! It’s paying off and I’m loving every minute of it. 💁🏽♀️
These “at home workouts” kick your ass, don’t tell me they don’t work or you couldn’t do it!
Of course they work you are just choosing not to try! #micdrop
Be open minded and if you want something bad enough, trust me, you’ll work your butt off to get there!
In the last two weeks I’ve lost 5 lbs and 4 inches. This program isn’t about the weight it’s about how I FEEL. It’s about how strong I can become mentally and physically. It’s challenging me in all aspects of life!! I’ve shed some tears and it probably won’t be the last time, 🤷🏽♀️ but I’m shaping myself into someone I’ve always wanted to be and that feels fucking amazing!!
I want you to feel the way I feel, and there is only one person who can change that...IT’S YOU! 💗🥰
It’s not everyday that I do my hair and makeup and wear real clothes so sometimes it needs to be documented (this was from Saturday)
The only downside of an amazing weekend is that the case of the Mondays hit you even harder
Had such a great time trying on bridesmaids dresses, talking and laughing with some super fun girls, drinking wayyyyy too much wine, branching, and hosting Sunday dinner with some awesome friends.
I’d like to thank coffee ☕️ and exercise 🏋🏽♀️ for getting me through this Monday funk.