where Y O U are
Images by Brooke Richardson Photography
“Gratitude unlocks the fullness of life. It turns what we have into enough, and more. It turns denial into acceptance, chaos to order, confusion to clarity. It can turn a meal into a feast, a house into a home, a stranger into a friend.”
It can be all too easy to wish life away. To focus on what you’re lacking/wanting rather than on what you already have.
“Once I earn my degree, life will be easier and I can breathe a sigh of relief.”
“My life would be so much more meaningful if I had children.”
“My life can really start once I’m married/have a life partner.”
“When my finances are solid, then I can catch my breath and enjoy life.”
How about enjoying life on the way to those goals? How about focusing on what you do have instead of what you don’t? How about celebrating your current situation?
“If all you did was just look for things to appreciate, you would live a joyous, spectacular life.”
This seems to blow some people’s minds when I tell them, but I can genuinely say I have never minded being single. I have never been the girl who needs to be in a relationship. I would much rather do my own thing than be with someone I’m not 100% into. Yes, a major part of that is I’m independent AF, but I’m also perfectly happy in a relationship.
“We can complain because rose bushes have thorns, or rejoice because thorn bushes have roses.”
The trick is I focus on the benefits of each status.
For example, the bonuses of flying solo are:
Crushing hard on that tall beautiful stranger at the gym
Considering your options
Flirting shamelessly (with other single guys!)
Receiving those cute initial texts
Creating nicknames with your friends
Going on a first date and wondering where it’ll lead
Being selfish with your time and covers ;)
And on the other hand, the upsides to a committed relationship are:
“Fun stuff” (yep, that fun stuff)
Cuddling
Someone to share life with (to include but not limited to: major moments, inside jokes, challenges, adventures)
Instant “plus one” to weddings
Someone to dress up with on Halloween (we all know this is the real winner and should be at the top of the list)
Someone to SPOIL
Having “your person”
“Promote what you love instead of bashing what you hate.”
Same concept applies to other situations! For example, I can’t wait to have littles of my own someday, but until then, I’m soaking up the advantages of a current childless existence. For example, every time I take a nap whenever the hell I want, or sleep in, or take off on a spontaneous getaway, I think, “Couldn’t do this [easily] if I were a mama!” On the flip side, I can’t imagine the love you parents experience for your little ones, and the special moments you share.
The takeaway here is just being grateful for wherever you are in life, while working toward what you want.
Don’t settle! Don’t force anything! Don’t rush anything! Don’t wish your life away!
Sure, you may have moments where you feel less than awesome and just REALLY FRIGGIN’ WANT THAT promotion/degree/ring/bambino but if you spend the majority of your time focusing on the positives, then you’re golden.
xx,
-w-
L I T T L E white T E E
Images by Brooke Richardson Photography
“I like the sort of nothingness of the jeans and the t-shirt.”
There’s just something about a basic white tee that is so classic. So fresh and so versatile. So timeless.
It can be easily dressed up or down.
“Make it simple but significant.”
Throw on some sandals or flats or sneaks, and you have a clean, chic look. Slip into stilettos or platforms, and you have a look worthy of a night out. From statement shoes to statement accessories, you can really pump up the look or keep it low key.
The basic white tee is like a blank canvas open to whatever vibe you’re feeling.
“With good basics you’ll have endless options.”
As you can see here, I played around with belts, shoes, and a hat. Simple changes can yield powerful results.
xx,
-w-
I A M pretty
“Beauty starts in your head, not your mirror.”
Do you remember when you were five and you didn't give a flying f*** what you looked like in a swimmy? You were just jazzed to be soaking up those rays. You didn't care about appearing a certain way or emitting a certain vibe. You were just YOU.
So what the hell happened?
Somehow from childhood to adulthood, we start caring. We start caring a LOT.
If you're lucky, you learn to stop the madness (or at least mitigate it). You learn to reclaim your power. Your self-love. Your confidence. You learn to shift the focus from the superficial to the real. The fleeting (looks) to the forever (soul). As cheesy as it sounds, you concentrate on the interior rather than the exterior. You're more concerned with how you FEEL, and the energy emitted by you/others. That's what really counts, right?!!
How many rad, fun opportunities have you tainted for yourself by stressing over what you look like? Or worse - how many cool opportunities have you bypassed altogether, because of feeling too fat/ugly/whatever other self-loathing adjective you can think of. I know I have. And it's total bullshit. E N O U G H.
“And I said to my body, softly, “I want to be your friend.” It took a long breath and replied, “I have been waiting my whole life for this.””
I'll be honest, it took me what felt like an eternity to get to the point of full self acceptance. It was a long, gnarly road. I used to hold impossibly high standards for myself, and constantly fought my body at every turn. That shiz is exhausting. I'm sure many of you can relate (which makes me sad!). The shocking reward of finally accepting myself??? I actually look and feel better than ever before! It's like my body breathed a giant sigh of relief and said, "Okay cool - finally, let's play on the same team." It's been awhile now that I feel good in my skin, so I KNOW lasting results are possible!
“I found I was more confident when I stopped being someone else’s definition of beautiful and started being my own.”
So what shifted it for me?
- Exhaustion
- Honestly, it drained me and I maxed out. I just got tired of constantly mentally beating the daylights out of myself. SO.NOT.WORTH.IT.
- Mindfulness and positive self talk
- First I became aware of my negative thoughts, and then punched them in the face. In other words, I halted them right there, and replaced them with compliments. A lot of it was a "fake it 'til you make it" tactic. If I hated my arms, I would tell myself how much I loved them, and emphasized how strong they are. Ironically, now my arms are one of my FAVE body parts!
- Gratitude
- Thanking my body for taking care of me and keeping me alive. Expressing love for it through thought, word, and action. Knowing that contrary to my prior belief, my body really was trying to look out for me and be a team player. Removing that pressure for it to fit a certain beauty ideal really did make all the difference.
- Focusing on how I felt rather than how I looked
- Do I feel energetic? Happy? Motivated? If yeses across the board, then I'm solid. If not, I'll focus on the area needing my attention.
- Self care
- Wanting to take care of my body to keep it happy and healthy and thriving, not frustrated and starving and self-destructing.
“Confidence will make you happier than any diet ever will.”
- Intuitive eating and moving
- By slowly re-learning to tune into my body, I can sense what it wants and deliver. Our bodies are truly miraculous and intelligent. The cleaner your palate (less clogged with packaged frankenfood), the more you can understand what your body is telling you. My body constantly amazes me with its cravings. Time and again, I'll suddenly crave something and then be able to attribute it to a certain reason. For example, I'll crave citrus and then feel the beginnings of a cold that my body was able to fight off. The last time I had blood work done and discovered the minerals/vitamins in which I was deficient, it suddenly made PERFECT sense why I crave my salad every single day: all of the ingredients in there are booming with the vitamins/minerals in which I'm deficient. My body continues to crave those nutrients because it is still healing from malabsorption issues due to prolonged antibiotic use (another story for another day!).
- When my body screams for rest, I acquiesce and pump the brakes. This one can be a little tricky to master, knowing when you need to move to feel better and when you really do need to recover. You definitely need one or two rest days a week. Ironically, though I love high-intensity workouts, my body does not. A moderate workout regimen actually helps me look, feel, and perform better. So experiment a little and heed what your body tells you. Remove your ego and let your body be the boss.
“Self love is accepting that the body you were given is enough and taking care of your body isn’t the same thing as obsessively manipulating it.”
And the biggest secret of all that eluded me all those years?? CONFIDENCE. How you carry yourself matters FAR MORE than what you actually look like. It's mind blowing how true that is. Think about it. Think about someone you've seen at the beach/pool. They might not (gasp!) have a thigh gap, they might have cellulite, they might be rocking a "plus size" but they are FEELING THEMSELVES. And that instantly makes you feel them too (but, you know...not literally. Unless you're high fiving them for looking so fly).
If someone carries themselves proudly and confidently, that automatically ups their attractiveness. It's like friggin' magic. Try it! And if you're not feeling yourself just yet, fake it 'til you make it, baby. No really. Pretend. Trust me on this.
“In a society that profits from your self doubt, liking yourself is a rebellious act.”
Sometimes I'll put on a piece of clothing on and think, "Not your best look." Maybe I think it makes me look bigger, or shows off some celly. So I'll make myself wear it anyway. I'm so done with letting my body image hold me back. For example, I wore some leggings to teach Pound the other night that made my thighs look less toned (hello, literal spotlight, while teaching in front of a class!). Plus, as I'm sure many of you can relate: one minute you can feel like a busted can of biscuits, and the next like a svelte supermodel. Like...sometimes even within the same hour. It's b a n a n a s how that works.
Awhile ago, I saw the movie I Feel Pretty with Amy Schumer. I went into it expecting cheesiness and forced humor. I was happily so wrong. It was fun, it was funny, it was touching. Highly recommend.
There is more to say on this topic, but rather than going on for dayzzz about it, I'll split it up into two posts. Thanks for staying with me this far! In the next one, I'll highlight a FANTASTIC article my friend shared with me. You should consider checking out the post if you: 1. have social media. 2. are a parent. 3. are human. We'll discuss how beauty ideals have changed in this brave new world we're living in, which includes social media. Gone are the awkward teenagers, replaced by adolescents who know their angles, know their makeup, and know their sex appeal. I really think you'll be glad you read it.
xx,
-w-
I N T O the S H A D O W S
Images by Whitney Richardson Photography
Modeled by Nicole Spinnler
Assisted by Cari Spinnler
“How can I be substantial if I do not cast a shadow? I must have a dark side also if I am to be whole.”
Where there is lightness, there is darkness. Yin and yang. The blazing sun casts a deep shadow. Put simply, it is N A T U R A L. Therefore, it is natural for even the lightest souls to also contain shades of darkness. It is within every single one of us. We all have a shadow.
When it becomes problematic is when we deny this shadow. We pretend it's not there, or even actively reject it. Why is this problematic? The shadow doesn't easily take a hint, then take a hike. No, it lingers. It lingers and it gets its due by seeping into our thoughts, our actions, and our words, whether we're aware of it or not. Ultimately, it blocks true happiness, authenticity, and evolution.
So what is the shadow? The shadow is a concept discovered by the Swiss psychologist Carl Jung. The shadow is the “dark side” of our personality because it consists mainly of primitive, negative human emotions and impulses like rage, envy, greed, selfishness, desire, and the desire for power.
“Until we have met the monsters in ourselves, we will keep trying to slay them in the outer world. For all darkness in the world stems from darkness in the heart. And it is there we must do our work.”
The personal shadow is the disowned self. This shadow self represents the parts of us we no longer claim to be our own, including inherent positive qualities.
As I mentioned, these unexamined or disowned parts of our personality don’t go anywhere. As if. Although we deny them in our attempt to cast them out, we don’t eliminate them. They're stillll there.
We repress them; they are part of our unconscious. Put simply, the unconscious is everything of which we are not conscious.
These emotions are part of our shared humanity. We're all in this together. But as we grow up, something happens.
Traits associated with “being good” are accepted, while others associated with “being bad” are rejected. We all have basic human needs. These needs include physiological needs, safety and security needs, and needs for belonging. These needs are biological and instinctual.
As humans, we are motivated by our needs. So when we perceive an aspect of ourselves as threatening one of our needs (typically the needs for safety, love, and belonging) we shove those aspects into the shadows. We pick up cues from our environment, so if we experience/witness a trait being condemned by others (especially our caretakers), we repress and deny, baby. Repress and deny.
I mean, think about it. If you go deep and consider this from an evolutionary standpoint, our very safety and existence depends on our caretakers' (parents - biological or otherwise) acceptance and approval. We ain't tryna repel them, leaving us to fend for ourselves. We need them to feed and protect us. And even socially speaking - generally, to be "successful" (personally and professionally) and happy and fulfilled in life, we need social connection. So we will do our damndest to hide any trait we've perceived as socially unacceptable. We want to be liked and accepted by our friends/colleagues/bosses.
Let’s say you realize your need to take better care of yourself (especially you moms and dads!). You create a self-care routine and are feeling psyched about it.
A few days in, though, you start receiving blowback from the people in your life. Maybe your kids are banging on the door while you're working out/meditating, or your boss guilt trips you when you ask to leave work early (or on time!).
Your doubts and fears creep in about this whole self-care thing. You worry you are being regarded as "selfish" and decide to bail on the self care. Before you know it, you’ve taken yourself off your priority list and might even secretly take pride in your selflessness. That’s what “good” people do, after all. Right?
In your quest to be good (likable, lovable, worthy, enough), your ability to focus on yourself has been pushed into the shadows.
In the above example, the shadow is the desire (or need) for self-care. But, somewhere along the way, you were convinced that focusing on your own needs was wrong or bad (aka selfish) so you rejected those desires by denying their existence. You designed your life so it would always appear you were doing “right” by others.
Our egos use this mechanism to defend itself—to defend how it perceives itself. Our false identities of being “good” keep us from connecting to our shadow, which then keeps us from freedom and true acceptance (internal and external).
All we deny in ourselves—whatever we perceive as inferior, evil, or unacceptable—become part of the shadow. Anything incompatible with our chosen conscious attitude about ourselves moves to this dark side.
Trouble pops up when we fail to see it.
Get this: The shadow can operate on its own without our full awareness. It’s as if our conscious self goes on autopilot while the unconscious takes the wheel. Remaining unaware of the shadow harms our relationships with our spouses, family, and friends. It will also impact our professional relationships, as well as our leadership abilities.
“When we deny ourselves a safe outlet to express our dark side - or refuse to even acknowledge its existence - it builds up and becomes a powerful force capable of destroying our life as well as the lives of those around us.”
And those parts of ourselves we slide out of view? We then see them in others.
Whatever qualities we deny in ourselves, we see in others.
In psychology, this is called projection. We project onto others anything we conceal within us.
“If you hate a person, you hate something in him that is part of yourself. What isn’t part of ourselves doesn’t disturb us. ”
For example: Let's say you're pissed at someone for selfishly taking two cookies instead of one, or for interrupting you. This doesn't mean those actions aren't rude. It just means deep down, you recognize those in your shadow self. It should be noted we usually aren't aware of these projections (hopefully you will be after reading this).
These projections distort reality, creating a solid boundary between how we view ourselves and how we behave in reality.
“Your willingness to look at your darkness is what empowers you to change.”
This is something I'm constantly working on. And you know what? It's not a process from which one ever fully graduates. Sure, it can become easier and more rewarding and enlightening, depending on how you frame it. I've trained myself to appreciate and be grateful for glimpses of my shadow; I now view it as an opportunity to progress and improve myself. But as I indicated with the yin and yang: it's the natural balance of things. Lightness and darkness go hand in hand. It's natural. That darkness has a purpose. Don't let it control you. Accept yourself and accept others. View it with love. Own your darkness and liberate yourself! That will help your light shine even BRIGHTER.
xx,
-w-
“Sometimes someone isn’t ready to see the bright side. Sometimes they need to sit with the shadow first. So be a friend and sit with them. Make the darkness beautiful.”
FAT is P H A T
Images by Brooke Richardson Photography
For much of our lives, we were advised to avoid dietary fat if we wanted to stay svelte and healthy. It was drilled into us that fat makes you fat. Not PHAT (aka pretty hot and tempting, for those of you not up on early-2000 pop culture - who even are you), but f a t. The no bueno kind. Well guess freaking what?! That guidance is WRONG-O.
Current studies show fat is actually ESSENTIAL to your health. Imagine that. In a powerful article by Dr. Dwight Lundell, a heart surgeon with 25 years' experience and over 5,000 open-heart surgeries under his belt, he admits he was wrong all those years. Here are some key takeaways from his article (which I will link below):
- Inflammation is the real culprit
- This has prompted a paradigm shift in the treatment of heart disease and other chronic ailments
- Inflammation causes cholesterol to become trapped, causing heart disease and strokes. Without inflammation, cholesterol would move freely throughout the body as nature intended.
- Inflammation is your body's natural defense to a foreign invader, such as bacteria, toxins, or viruses
- If we chronically expose our bodies to injury by toxins or foods the human body was never designed to process (looking at you, McD's "chicken" nuggets), a condition occurs called chronic inflammation.
- We have simply followed the recommended mainstream low-fat diet, unknowingly causing repeated injury to our blood vessels. Yikes! This repeated injury creates chronic inflammation leading to heart disease, stroke, diabetes (aka DIABEETUS), and obesity.
- The biggest culprits of chronic inflammation are, quite simply, the overload of simple, highly processed carbohydrates (sugar, flour, and all products made from them) and the excessive consumption of omega-6 veggie oils like soybean, corn, and sunflower found in many processed foods
- (This is a gnarly analogy) Take a moment to visualize rubbing a stiff brush repeatedly over soft skin until it becomes extremely red and nearly bleeding. Imagine you repeated this several times a day, every day for five years. If you could even tolerate this painful brushing, you would have a bleeding, swollen infected area that worsened with each repeated injury. This is a good way to visualize the inflammatory process that could be going on in your body right now. JIGGA WHAT?!!!!!!!!!!!!!
- A diseased artery looks like someone took a brush and scrubbed repeatedly against its wall
- SEVERAL TIMES A DAY, EVERY DAY, the foods we eat create small injuries compounding into even MORE injuries, causing the body to RESPOND CONTINUOUSLY and appropriately WITH INFLAMMATION
- In case you didn't get the point: "While we savor the tantalizing taste of a sweet roll, our bodies respond alarmingly as if a foreign invader arrived declaring war. Foods loaded with sugars and simple carbohydrates, or processed with omega-6 oils for long shelf life have been the mainstay of the American diet for six decades. These foods have been slowly poisoning everyone"
Bananas, right?! Really makes you re-think what you put in your piehole, when you visualize the effects. Another argument for eating foods as close to their natural state as possible (future post on this).
Back to the benefits of fat. Here are some solid reasons to embrace fat:
- Better body composition
- More muscle
- Easier fat loss
- Improved reproductive health
- Better brain function and mood with less risk of depression
- Stronger bones and decreased risk of osteoporosis
- Reduced cancer risk (suck it, cancer)
- Better cholesterol ratio and reduced heart disease risk
- Stronger immune system
- Better SKIN and eye health (yassss! the better to see that glowing skin with, my dear)
- MORE ENERGY!!!!!!!!
So don't shy away from that fat, mis amigos! The closer a food is to its natural form, the better, so avoid anything that's been messed with, i.e. items labeled "low fat" or "low sugar." Real butter is much better than margarine (margarine is straight chemicals, yo), whole milk is preferable to skim, etc. And no more dry salads, puh lease!! Fun fact: Full-fat dressing actually ENHANCES nutrient absorption and bioavailability. So you're actually missing out if you pass on the fat. Good news, right?! Happy eating, PHATties!!!!
xx,
-w-
Links:
https://www.sott.net/article/242516-Heart-Surgeon-Speaks-Out-On-What-Really-Causes-Heart-Disease
http://main.poliquingroup.com/articlesmultimedia/articles/article/1069/ten_amazing_benefits_of_eating_fat.aspx
DO IT TO IT
Images by Brooke Richardson Photography
“Be stubborn about your goals and flexible about your methods.”
Have you ever had a task you know you need to do, but you just cannot find the motivation to do it? You have a chore to check off, or an errand to run, or a call to make, or a paper to write.
Or maybe it's not yourself you're trying to motivate - maybe you're trying to prompt someone else to do something. You're trying to encourage your kids to do their homework, or your husband to start a garden with you.
Wanna hear a cool motivational hack I found?
To give credit where credit's due, I'll start by saying I heard about this neato trick while listening to one of my fave podcasts: The Tim Ferriss Show. Tim was interviewing Daniel Pink, a New York Times and Wall Street Journal best-selling author about work, management, and behavioral science so...bro knows his stuff.
Here's how it works:
Let's say you're trying to talk yourself into getting your bunz off the couch and working out. Start by asking yourself: on a scale of 1 - 10, how motivated am I right now? Let's say you rate yourself at a solid 2. So you then ask yourself: Why am I not a 0? (Maybe a different direction than you thought it was going, right?) In response, some of the following reasons may come to mind: "I know exercise is good for me"; "I want to be healthy"; "I want to lose weight"; "I want to tone up"; "I want to be healthy for my kids"; "I'm training for a race and want to be ready."
Boom. You just articulated your own, autonomous, intrinsically motivated reasons for doing it. Not someone else's reasons. YOURS. It elicits and spotlights why you recognize it's something you ought to do. It can realign you to your initial motivation for committing to the goal.
The key here is whenever you're able to prompt yourself/others to articulate your/their reasons for doing something, you're/they're more likely to follow through.
Powerful, right?
In a later post, we'll discuss intrinsic (internal; originating within the person) vs. extrinsic (external) motivation.
Peace and blessings!
xx,
-w-
