Sometimes working out sucks.

Contrary to popular belief, however, working out isn't meant to make you cringe in fear or push it off until the latest hour of the day. It's supposed to be enjoyable, fun, and something you look forward to during your week. It can be challenging & intense, don't get me wrong. But it's not supposed to be terrifying.

If you've ever had a difficult time planning a schedule or sticking to one, you're not alone! Think back to your New Year's Resolutions. Was exercising more on that list? Maybe you've stuck with it somewhat or maybe you haven't. No worries. It might be the end of the year when the mad rush of crazy schedules is at it's peak, but that doesn't mean you can't find your new favorite workout. Last year, I fell in love with Barre3 in an attempt to procrastinate studying for finals and decrease my stress levels. I've been doing it three times a week ever since!

Exercising has been known to elevate the mood thanks to a flood of endorphins. It helps you sleep better at night. Exercise makes you feel confident and sexy in your body, because you're getting in touch with your power and strength. It's been known to boost memory retention and can help fight off illness. This last point has one major caveat: too much exercise can lead to intense fatigue and a suppressed immune system - rest days are important, so take them! I aim for and recommend at least 2 days of rest a week. Exercise, when done right, gives you more energy and simply makes you happier.

Read on for 3 simple tips for working out during the holidays ...

During the holiday season working out still kind of sucks & almost seems impossible. Here's how to do it:

1. Ink it in.

Just like you schedule appointments, book workouts into your calendar with ink (or swear never to delete them off Google Calendar). When it's written down with a specific date and time, it becomes as important as the working lunch or client consult. At the beginning of the week, pen in the specific dates, times, & types of workouts you'll be doing over the next seven days. For example: Monday at 6:15; in the gym for an hour.

2. Make it fun.

Like I said above, workouts aren't meant to make you hide in fear. They can be intense, work your muscles to the core, and leave you sore the next day, but if you're crying at the thought of your next session or don't enjoy the burn while you're doing it, maybe your workout isn't the best it could be for you right now. What we're drawn to changes over time, and what works for some might not work for others. If you normally do crossfit but now really want a calmer pace, take up some yoga or barre. If you're looking for more cardio in addition to your Vinyasa classes, try a meditative run (see the download below). Make it something that works for YOU, not your best friend or brother.

3. Be kind to yourself.

It's a really freaking busy time of the year. If you're someone who normally exercises regularly and now you're struggling to fit it into your schedule, try not to think all or none. If 60 minute workouts (just as a comparison, not a 'best length' recommendation) don't fit into your calendar, and you only have time for 10 minutes, then a 10 minutes workout is great! You'll still get the energy needed to power through the endless list of holiday to-do's and parties. Ten minutes a day will have you ready to rock those pretty holiday outfits you can't wait to put on. In the printable below, you'll find a 10 minute yoga flow & tools for a meditative run that can easily be applied to walking.

If you don't have time to fit exercising into your schedule, don't beat yourself up. Life is far more than sweating out toxins. You've still got it regardless, so flaunt that hot body of yours with a bright smile and cheery vibe.

Happy happy, everyone. And for those celebrating, Happy Hanukkah! Xx.

To celebrate the holiday season with movement, I made you this free printable :: click the image to download & print!

Like what you see? It's part of the new, free 7 page Healthy Holidays Guide.

Want a copy? Get it delivered to your inbox on Friday, December 11th when you fill out the form below.

P.S.S.S. Have you checked out all of the
other places Emily's spreading the Great Vibes?

BEET || BEETROOT

from the Beta vulgaris

Beets are the type of vegetable that either grow on people after being awesomely prepared or will forever stay in the never-cook category. I’m here to tell you that beets are amazing — for a whole host of other reasons than roasting them under the broiler with mushrooms, garlic, olive oil, and some sea salt. Yum. They originate on the Atlantic and Mediterranean coasts of Africa and Europe and are in season during the Summer and Autumn. They’re easily grown in the home garden.

Beetroots are high in folate, magnesium, and fiber along with being a good source of vitamin B6 and C. The phenols in beets — which provide awesome antioxidant properties — are a perfect pair to the betalains, water-soluble plant pigments that give beets their vibrant, staining color, not mention being incredible beneficial to the human body. If you’re lucky to eat some of the beet greens, you’ll find your system energized with more fiber, vitamins A, B6, C, K, & E, thiamine, and riboflavin, present with high levels of magnesium, potassium, calcium, the ever-essential iron, and copper. Plus a whole host of other nutrients that would turn this page into just a list. But just one more… In very simple terms, beets when digested, run through the system scooping up toxins, allowing them to become water soluble in the body and neutralized so as not to harm the beneficial properties. This allows them to easily pass through the system, leaving the body stock full of nutrients, free of impurities. Umm hello! I’ll take one at every meal please.

Nutritional Benefits |

Per one cup raw – 136g – only some of many incredible benefits include

Fiber // 4g fiber
Carbohydrates // 13g carbohydrates (9g from sugar)
Vitamin C // 11% DV
Folate // 34% DV
Magnesium // 8% DV
Potassium // 13% DV
Manganese // 28% DV
Antioxidants
Phytonutrients // betalains | carotenoids (beta-carotene)

What It Can Help Me With |

Antioxidant
Anti-Inflammatory
Anticancer properties
Reduced oxidation and inflammation in obese women
In an animal study, beetroot juice was protective against esophageal cancer

How I Can Use It |

note || be sure to wash and scrub beets — since they grow in the ground, they often are coated in sand and dirt, making it less than appetizing to juice or add to a smoothie and get the granules stuck in your teeth

Roasted || helps best to preserve the folate my favorite go-to recipe is roasted with olive oil, salt, and pepper, with button mushrooms under the broiler and then tossed with spinach for a warm salad.

Steamed || this way is perfect for just cooking them up to have on hand for the week. awesome with brown rice, sweet potatoes, some hummus, and greens.

Raw || when it’s not so cold and you’re looking for a simple but nutritious option, try adding raw shredded beets to shredded cabbage, and apples with apple cider vinegar and honey for a summer coleslaw option

And don’t forget: pickled, sliced, added to juices, tossed into smoothies*, etc.

* speaking of smoothies — stay tuned for a beautiful recipe next week. just in time to treat yourself for Valentine’s Day ;-) .

the guide

How To :: 3 Easy Tips for Working Out During the Holidays (bonus free printable!)