Fall Workout + Wellness Routine

*VS PINK Sports Bra // *VS PINK Leggings // adidas // Kendra Scott Necklace

Happy Wellness Wednesday everyone!! I hope you have had a beautiful morning, and an inspiring week so far!!  

Something that has really resonated with me this week has been happiness, rejuvenation, and feeling refreshed!  A healthy body starts from the inside out, which is why releasing negative vibes and detoxifying is one of the best things!  This can be letting go of anything from habits, food/drink, relationships/friendships, social media; truly anything that may not be bringing joy into your life.  Make today your day to cleanse, your day to focus on yourself and your happiness, and to refresh and rejuvenate your soul!

With the new season upon us and the semester in full swing, I wanted to share an updated workout routine! We’ve had a little bit of cooler weather in Michigan, and I must admit I am completely ready for fall!  The leaves are beginning to change, apple orchards are preparing their infamous pumpkin doughnuts and hot cider, and my 21st birthday is a little over two weeks away; it’s time to amp up my workout routine!!

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How to Stay Fit During School


Happy Wellness Wednesday everyone!!  I hope you had the most beautiful long weekend, and are having a lovely day so far!  

Since the semester is officially in full swing, I wanted to share some of my favorite tips to staying fit during the school year!  Fitting in a workout isn’t always easy, but it’s one of the best things that you can do for your body!  Staying “fit” doesn’t just refer to being physical, it also refers to being mentally fit as well.  A healthy body starts with a healthy mind, so taking care of yourself both mentally and physically is key!  Also, definitely make sure to stay in touch because I’ll be sharing my updated workout routine for fall next week!!

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3 Summer Smoothie Recipes

Happy Wellness Wednesday everyone!!  It is a beautiful, sunny day in Michigan, perfect for an outdoor cardio sesh and a refreshing smoothie!  

When it comes to smoothies, I like to constantly switch up flavor combinations and ingredients to fill my body with new and nutritious fruits and veggies!  That brought me to sharing three of my favorite recipes, featuring some fresh, summer ingredients!  Get ready for a post filled with must-try recipes, and more information about each ingredient than you’ll probably ever need!! 😉 

The Recovery

Handful* of mango

Handful* of pineapple

1/2 of a banana

1 tbsp of honey

1-2 tsp of ground turmeric 

Splash* of coconut milk (for flavor & consistency)

*For these ingredients I included rough measurements, feel free to add as much or as little of each ingredient!

Benefits

Mango: prevents cancer // lowers cholesterol // clears the skin // improves eye health // alkalizes the whole body // promotes healthy sex // improves digestion

Pineapple: supports immune system // bone strength // eye health // improves digestion // contains anti-inflammatory benefits 

Banana: healthy calories // fat and cholesterol free // excellent source of potassium, Vitamin C, Vitamin B-6, manganese, and fiber

Honey: helps prevent cancer and heart disease // reduces ulcers and gastrointestinal disorders // anti-bacterial and anti-fungal // increases athletic performance // helps regulate blood sugar

Turmeric: anti-inflammatory // increases body’s antioxidant capacity // improves brain function // lowers risk of brain disease // lowers risk of heart disease // help prevent (and treat) cancer // delay signs of aging

Coconut Milk: highly nutritious // rich in fiber // contains Vitamins C, E, B1, B3, B5 and B6 // contains iron, selenium, sodium, calcium, magnesium and phosphorus // lactose free

 

The Detox

Handful of kale

1/2 cup chopped cucumber

1/2 cup fresh lemon juice

1 banana

Handful of pineapple

2 tbsp chia seeds

1/2 – 1 tsp spirulina powder

Splash of dairy-free milk (of choice)

Splash of cold water

Benefits

Kale: low calorie // high fiber // zero fat // high in iron // high in Vitamin K // high in Vitamin A // contains powerful antioxidants // anti-inflammatory // cardiovascular support

Cucumber: hydration // flushes out toxins // skin-friendly minerals: magnesium, potassium, silicon // aids in weight loss // revives the eyes // cuts cancer risk

Lemon: promotes hydration // Vitamin C // improves skin quality // weight loss // aids digestion // freshens breath // helps prevent kidney stones

Chia Seeds: source of omega-3 fatty acids // help raise HDL cholesterol // protects against heart attacks and strokes // antioxidants // provide fiber, iron and calcium 

Spirulina: source of protein // Vitamins A, K1, K2, B12, iron, manganese, and chromium // more beta-carotene than carrots // more iron than spinach

 

The Fat-Burner (Metabolism-Boosting)

12 oz fresh orange juice

1/2 of a grapefruit

Handful of pineapple

Handful of strawberries

1 cup vanilla greek yogurt*

*Substitute dairy-free yogurt for texture if lactose-intolerant (like me)!

Benefits

Orange Juice: Vitamin C // protect against cancer // prevent kidney disease // lowers cholesterol // potassium // heart health // lowers risk of diseases // fight viral infections // regulate blood pressure 

Grapefruit: weight loss // lowers risk of stroke in women // heart health // lowers blood pressure // lowers risk of cancer // healthy digestion and regularity // hydration // healthy skin // filled with fiber, potassium, lycopene, Vitamin C, and choline 

Strawberries: one of the healthiest fruits // antioxidants // lowers blood pressure // protects the heart // free of sodium, cholesterol, and fat // helps burn stored fat // boosts short term memory // bone health // cancer preventative

Greek Yogurt: protein // packed with nutrients // lower in lactose // healthy probiotics // calcium // Vitamin B-12 // potassium // workout recovery 

You made it!!  Definitely let me know if you try out any of these smoothie recipes this summer, and what your favorite healthy ingredients are!!  I hope you have a beautiful Wednesday!!

Love & Good Vibes

Tessa

Today’s Inspiration

Wellness & Workout Routine for Spring + Fitness Planner Walkthrough

Lululemon Tank // *White Marble Sports Bra // *Gray Mesh Leggings (sold out) similar here and here // Marble Swell Bottle // Lululemon Yoga Mat

SHOP THE POST

Happy Wellness Wednesday everyone!! I hope you all have had a wonderful week so far, and have been absolutely loving the warm weather!  I apologize for not posting since last Wednesday, I have had quite a busy schedule with my semester ending next week!  My final day of junior year is April 20th (no finals for me this year, yay!), and I could not be more excited!

The lovely spring weather has inspired me to amp up my workout and wellness routine, especially since we’re heading into summer vacation!  I wanted to share my current routine with you all, while also including a walkthrough of how I organize my fitness/wellness planner!  I use my Erin Condren Life Planner, which is the main way that I keep track of my activity per day!

As you may have noticed, this is definitely not the week of May 1st!  My planner is filled to the max up until the end of April, so I decided to plan everything out on a fresh week!  This information is relevant to the beginning of this week, April 10-12, and it is what I have accomplished thus far this week!  Also, the Bikini Series and Whole30 Diet are actually relevant to the first week of May (not April 10-12), and I fully intend on sharing my journey with you all starting on May 1!  Hopefully that makes sense!! 😉 

ANYWAY

Each Sunday I like to plan out the upcoming week’s workouts, while writing my weekly goals to the left of the spread!  I love writing things down beforehand, because I am always more likely to accomplish the task if it’s written in my planner.  Plus, who doesn’t love checking off completed tasks?!  I also like to track my mood after my workout(s), the calories I burned for that day, my water intake, and my step count (I keep track of that information on my Apple Watch, which I wear every single day).  I also enjoy tracking my meals each day, as well as snacks I’ve had, and I like to use the “Meals” section to do some meal prepping for the upcoming week!

When it comes to workouts, I generally stick to cardio, core, and hot yoga!  Lately I’ve been getting back into weight lifting and strength training during my Body Sculpting class, and it’s actually inspired me to lift more weights over the summer.  I take my Dance for Fitness (cardio) class on Monday and Wednesday as well as Body Sculpting, and I usually run a few miles/spin and attend my favorite hot yoga class on Tuesday and Thursday.  I also enjoy following the weekly/monthly workout routines by both Blogilates and Tone It Up, because the workout programs are truly the most fun!  I believe a successful workout not only leaves you sweaty, but smiling!  I’m going to be participating in the TIU Bikini Series once again this year, which is an 8 week program designed to sculpt that summer body!  Who’s with me?!

When it comes to overall health and wellness, the most important thing is to do what makes your mind, body, and soul happy!  I feel the most energized, recharged, and refreshed when I complete a good workout, but there are plenty of other times when a lazy day is much needed!  That’s okay!  As long as you love yourself inside and out, and find the utmost joy in what you’re doing, that’s all that matters!  Your body is a temple for your mind, body, and soul, so nourish it with only happy thoughts, good health, and positive energy!

Thank you for sticking with me through my small hiatus, the end of the semester workload hit a lot quicker than I anticipated!  Also, I’m curious as to what some of your favorite workouts/wellness habits are? Definitely let me know in the comments!!

Love & Good Vibes

Tessa

Today’s Inspiration

*This post contains sponsored content, as I am a Victoria’s Secret PINK Sponsored Stylist.  All thoughts and opinions are genuine and authentic and are 100% my own, as I only ever work with brands I love and believe in.

My Morning Routine: 8 Tips For a Perfect Morning

Happy Monday everyone, I hope you had a wonderful weekend!!  Today is a bright and sunny day, and I cannot even help but count down the days to my upcoming vacations (especially with midterms right around the corner)!  Since today is the beginning of a new week, treat yourself to something special and accomplish those lingering tasks on your to-do list!  “Today is a good day to have a good day”

There’s nothing I love more than mornings, and I’ve seemed to finally figure out my perfect morning routine that makes me the most successful throughout the day!  It’s a little too easy to fall into a slump during this time of the year, so creating your perfect morning routine will make each day a little bit brighter!  I wanted to share my morning routine with all of you, while incorporating 8 of my favorite tips!

Stop Snoozing

I’ll be the first to admit, I am possibly the worst when it comes to snoozing my alarm! I’ve tried everything, including putting my phone on the opposite side of the room, but I can’t seem to break the habit!  If you’re able to, try getting up as soon as your alarm goes off, and avoid snoozing it if you can!  Getting up right away will get your mindset ready for the day, and it will cut down on having to rush (something I do way too much of)!

Get Energized

My favorite way to get energized in the morning is to workout, and it always leaves me feeling excited and positive about the day!  Getting active in the morning will give you more energy throughout the day, and I guarantee you’ll be in a great mood!! I start my mornings with hot yoga, or my dance for fitness and body sculpting classes, and my body always feels strong and detoxified for the rest of the day!  I’m also going to share an updated workout/wellness routine very soon, so make sure you stay in touch for that!

Hydrate & Caffeinate

Starting the morning with ice water and caffeine is a must for me, especially with classes starting at 8:30 am!  Drinking water first thing in the morning will help kickstart your metabolism, and will naturally energize you for the rest of the day!  I also like to drink two cups of oolong tea, which is caffeinated, and then make a cup of coffee in my french press once I finish my breakfast!  

Eat a Healthy Breakfast

Breakfast truly is the most important meal of the day, so try to eat something healthy and nutritious!  Eating a healthy breakfast will give you sharper focus and a boost of energy to start the day, and it also reduces “morning crankiness”!  I like to eat fruit in the morning, either in the form of a green smoothie or plain.  I prefer strawberries, grapefruit and bananas, and I usually eat a small cup of dairy free yogurt as well.  That gives me enough energy to power through my workouts, and I’m ready for lunch by the time I get home!

Meditate 

Morning meditation is a must for me, and something I believe every single person should try!  Taking a few moments for yourself is the perfect way to embrace mindfulness, and is my favorite way to feel present and calm.  Since I began meditating, I found myself being much more peaceful and positive every single day!  Meditation is the perfect way to bring your mind, body, and spirit back into alignment, and to truly discover your best self!

Get Inspired & Motivated

My favorite way to get inspired and motivated is planning coffee dates early in the morning with my best friends!  Truly nothing makes me feel more content, and chatting with friends bright and early is when the most creative ideas flow!  I always feel the most inspired and motivated in the morning, so meeting with friends and brainstorming/collaborating ideas is my favorite thing to do!  I also love visiting my favorite coffeehouses on my own in the morning, and being in the environment always leaves me feeling peaceful and inspired!

Plan Out The Day

Take some time in the morning to make a to-do list, and to check over everything that is going on during the day!  This is where having a planner (or three!) comes in handy, because it’s easy to glance through to see what tasks need to be done/what you already have planned for that day!  Check out how I utilize my Erin Condren, Lilly Pulitzer, and Kate Spade planners, and I will have an updated organizational/planning routine coming soon!

Read

Setting aside time to read with my morning cup of coffee is one of my favorite things to do!  Reading something you enjoy will stimulate your mind, and will improve your focus and concentration!  I recommend reading every morning and night if you have the chance, and using that time to have a mini detox from technology!

Mornings can be tough, but creating a morning routine will give you something to look forward to every day!  What are some of your favorite things to do in the morning?  Definitely let me know, and make sure you check out my 9 Ways to Beat The Winter Blues {& Get Out of a Rut} post for a little extra Monday motivation!

Love & Good Vibes

Tessa

Today’s Inspiration