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My favorite Healthy Protein Shake Recipe
This is my go-to smoothie when I’m hungry and too lazy to make anything else: - 1 scoop vanilla protein powder - 1/2 cup frozen spinach - 1/2 cup frozen riced cauliflower - 1 Tbsp almond butter OR some of that peanut butter powder stuff - scoop of flax seeds - scoop of collagen powder - scoop of mocha flavored wellness greens - almond milk & top with some shredded unsweetened coconut & cacao nibs! Tons of nutrients and tastes like peanut butter chocolate 😋😋 Are you a smoothie person? Let me know if you try this recipe out!
what are the 5 love languages
Learning the 5 love languages changed my life. Dramatic? Maybe. The truth? 💯. It’s a long caption but a good one. Stay with me for 60 seconds. The 5 Love Languages are: 💛 Words of Affirmation (Compliments, encouraging words, love letters.) 💛 Acts of Service (Doing chores without asking, running errands on their behalf.) 💛 Receiving Gifts (Thoughtful presents and unexpected treats.) 💛 Quality Time (Making an effort to be together, alone, doing something meaningful.) 💛 Physical Touch (Snuggling on the couch, holding hands, hugs each day.) In the past, I felt like all my relationships were *missing* something, and I don't just mean the romantic ones, but my relationships with my friends, family, and myself. I was looking for answers on what love is and how much someone cared for me, wondering how to know for SURE. Once I learned that expressing love isn't always verbal, I started realizing all the small ways people in my life showed they cared. A handwritten card mailed during the holidays. Planning a lunch together to catch up. A really good hug (I miss those!). Doing the dishes and cleaning the kitchen. Taking time to check-in and say hi. Now what took it to the next level is when I learned to apply this knowledge in how I gave myself love. Bubble baths and buying another pair of leggings just wasn't filling the void I felt. I realized that to me self care has less to do with giving myself gifts and chillin with bubbles and more to do with how I feel loved: acts of service and physical touch. Things like delegating tasks, decluttering, an appointment with my therapist and working out, doing my full skincare routine, and my warm slippers fill my cup. If you’re struggling to figure out what self-care is, don’t look at what your favorite influencer is doing. Look inwards, find what makes you feel loved, and do things that fit into that category! You’ll be on your way to the best self-love routine of your life. 💛
self-love, self-acceptance, and staying true to yourself
Let’s talk about body acceptance. About anti-diet culture. About working out to feel good instead of to “sweat out” whatever you had the day before. I’m still on my journey. Sometimes I get caught up thinking I need to restrict an uncomfortable amount, work harder than what’s recommended, and to do double of what’s “normal” because I have COVID weight to lose. Then I remember, this is a thought placed into my head courtesy of the society we are a part of. One year ago, my whole damn life was turned upside down and yeah I gained 15 pounds. If someone cares enough to notice & comment then that reflects more on who they are than who I am. Stay true to yourself, fam. People are always going to try to bring you down - don’t let them.
"inhale confidence, exhale doubt"
My favorite quote comes back to me over and over again. Lately, I've been feeling uncomfortable in my skin and I know I'm not the only one that feels this way. A year later and I'm mourning the loss of my old life, how busy I was, how fulfilled I felt, how motivated I was a day in and day out. We know by now that our body image issues stem from ideas placed in our minds by our society, and our body concerns are directly related to other's opinions of ourselves. "Working towards a more authentic self requires... actively trying to be a be that or a better version of ourselves, and also requires mitigating the opinions of others." Sarah Nicole Landry No matter how much we understand the concept, it can be so damn hard to put into practice. It's a work in progress.
Some daily inspiration
⬆ this came out from the depths of my brain as I was teaching last night. The most profound things I say are usually the things that I need to hear myself the most. Who would you be if you got out of your own way? The #1 thing holding us back from going after our biggest goals is our own limiting beliefs. Break down the walls holding you back from your most authentic self. 🙋♀️ Who needed to hear that today?? PS - to my fellow instructors out there, if you're in the heat of the moment and you're at a loss for what to say, just speak to yourself. What do you need to hear? What's personal is universal. #selflove #dailyinspo
My self-love journey, it's harder than it looks...
here’s the truth behind the photo: I had been debating on what to wear because half of my leggings and sports bras are a little too tight and feel uncomfortable for me right now, and I got this set recently in a size up than normal and it fit much better. @emmaecorbett_ and I woke up early and snagged these shots at 6:40 am on a Saturday. I was rethinking my playlist wondering if it was good enough. Whenever I get on stage to teach and there are new riders, I have to try hard not to let myself think “I’m not the image of a fitness professional they thought they signed up for”. When I’m teaching I go between thinking about sucking in my stomach and not because my abs look like they may exist when I do but I have better breath control when I don’t. I’m thinking ok, I’m an instructor whose favorite and main source of exercise was taken away for about a year, and gained weight and lost stamina because of it. I still want to teach the caliber of class I used to in 2019 but I’m not back there yet. I’m working on it but damn 🥵. Everyone has been telling me I exude confidence for years so much so that I try to help people work on theirs on my Instagram. Keeping it real, I’m not feeling very confident these days. I’m trying to avoid the comparison game. Comparing my current self to my past self and comparing to others. I’m working hard and trying to control what I can control in a world that seems to change daily. Getting these photos back was the first time I have been happy with a pic in what feels like forever. I almost felt like I was back to the bad bitch I used to feel like all the time before covid came and messed everything up. And for that, I’m so grateful for Emma ✨. I know it may look like I have it all together on the outside, it’s the nature of Instagram. I’m going to try to be more real with you all because I like when the people I follow aren’t perfect all the time. It makes me feel more normal. Love you, mean it 💛
ISSUES WITH BRANDS "INCLUSIVE SIZING"
We’ve been seeing more and more brands exclaim they are inclusive and support diversity but when it comes to their #plussize line, there are tons of fit issues. This could mean that the brand is just throwing together the larger sizes without truly taking in customer feedback or using real models to work on the best fit. ✨ a brand can't just keep adding inches to the measurements they have always used and call that inclusive sizing ✨ I'll tell you why this doesn't work. When designing clothes a brand will bring in a fit model, typically a size 8, to fit their clothes too. From there they will reduce and expand the measurements of the neckline, sleeve length, waist size, inseam, etc proportionately to make their other sizes. In order to get the perfect fit, particularly in plus sizes, extra fabric isn't required everywhere. As our bodies get larger, our limbs don’t get longer. The more I research inclusive sizing, the more I wonder how brands can be so lazy about this. How can there be so many oversights? Are they really that busy that they can't spend an extra few hours figuring out the fit so all of their customers feel confident in their clothes? I just don't get it. I hope this was helpful! Do you shop with inclusivity in mind, or have you never thought of it before? Judgment-free zone, I’m curious!
What is Cognitive Distortion & How You can combat it!
Have you ever heard the term “cognitive distortion”? A cognitive distortion is an exaggerated or irrational thought pattern that causes you to perceive reality inaccurately. (thank you Wikipedia) Example: you looking at the mirror and thinking you’re [insert negative/critical thought here]. “I’m unattractive” “I’m going to be single forever” “I’m not smart” The best way to combat these thoughts is to challenge them. Why do you think you’re unattractive? - Because I don’t have X Why do I think attractive people have X? - Social media Why do I care about what social media tells me? - .... I’ve been practicing being more mindful of my thoughts. Noticing when they come along and either letting them pass without bothering me or challenging them. What’s been working? Meditation, setting boundaries with screen time, and muting accounts that don’t serve me. ✨ you have a choice about what you think about ✨ your fears are not facts
Cycling instructor tips: playlist making
Attn fitness instructors, specifically my new fitness instructors out there: Here is my approach to playlisting! I want to preface this by saying there are many different ways to approach playlisting for a fitness class. This is the process that I've found works best for me after 7+ years in the biz. I'm a hyper-organized person, and I teach a beat-based class, so I categorize all my music into playlists based on their BPM. @Spotify makes it really easy to search within a playlist, or filer by length of the song, so I can easy look for what I need. I first put one or two "anchor" songs into the playlist. These are high-energy songs that I'm super pumped to play. Placing these in first will help me decide what other kinds of songs I need in the class to balance out the vibes. I like to give my client's ears & brains one or two "breaks" from loud crazy songs in each class. The contrast helps to emphasize the BIG moments. I find what opener I want to start with. Is it a morning class and I want a quieter song to wake the class up with? Is it a midday LIT vibes? Am I feeling angsty? I find the song that matches what I'm going for. I like for song 2 to be really high energy with lit drops, so I find one that fits the bill and put that fits the bill and put that in. Usually, this is what takes me the longest to find. I fill in the rest of the playlist to build peaks and valleys of both intensity of the workout and the music itself. Just because a song is intense doesn't mean it's the peak of your workout & just because it's the peak of your workout doesn't necessarily mean the song is really intense. There are levels to this shit. Once the "meat" of my class is figured out, I determine my arms song and finale based on how much time I have remaining to playlist for. Pick your cooldown and "walkout" music. Have a separate playlist for your "walk-in" music! I have a few based on different vibes I usually go for. For example early morning wakeup, moody hip hop, & sunny tropical beats. To see more of my playlists check out my Instagram @mer_doty where I post lots of my playlist posts and more cycling instructor tips!
Fitness Instructor tea...
Here’s some fitness instructor tea. If you want to be one because: - you're getting paid to workout - you get a stage & audience - you get some perks: maybe sponsorships. maybe free leggings, nutritional supplements, whatever - free workouts - it feels cool, like you're the best, like you’re admired by others, you think you’ll get more likes on your instagram.... etc. You don’t deserve it. If you want to: - help someone change their mindset about fitness - help someone get through a shitty day - help someone accomplish a fitness goal - help someone improve their mental health - help someone feel seen, heard, valued - help motivate someone to do something they didn't think was possible Take that & r u n with it! It’s not about what your studio can do for you. It’s what you can do for your clients. What value can you bring? get the idea?
My time as an instructor at big night live x the handlebar indoor cycling studio
In my final week at big night live I wanted to just give it the appreciation it deserves In a time that challenged us all, somehow this community grew stronger ✨🙌 Massive thanks and appreciation to Jessica Fracalossi and The Handlebar Cycling Studio management for being our guiding light in the darkest of times. Let’s use the comments below to compile all of our favorite memories and moments at BNL! I’ll go first: 1. Our staff ride with Candice Peak leading us and Jess’s speech before we started 2. Warped Tour ride opening with Black Parade 3. Seeing friends I hadn’t seen since shut down & meeting your friends (& significant others) you dragged with you 🤪👯♀️
imposter syndrome - It's What You think you are not that holds you back
It’s what you think you are NOT that holds you back. If you haven’t had a healthy dose of impostor syndrome in your life then good for you, you’re truly special 🤣 The feelings of, “someone is more qualified than me so I should stop trying” “I’m not that good.. I don’t want to be rejected” “I’m past my prime” “I don’t look/act/speak the part” “I’m not their type” guess what? These are all lies you are telling yourself because you’re afraid to get hurt. I don’t know about you, but looking back on my life and realizing I missed an opportunity because I couldn’t get out of my own way will hurt WAY more than the possibility of a little rejection. Do you want to know my little trick for getting over impostor syndrome? I just channel my inner badass. My inner boss. My inner I’M THAT BITCH. It’s not cocky, but confident. Your homework? Try this out next time you’re feeling intimidated. What would the most badass version of you do? Then do that. #boom