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SMALL BUSINESS SATURDAY ✨ It’s been a tough y

SMALL BUSINESS SATURDAY ✨

It’s been a tough year for all of us, especially small businesses in the community. Today I wanted to give some shout outs to my favorite Manhattan Beach small businesses. Many of them are having holiday sales this weekend and even though restaurants are closed for dining, takeout is a great way to continue to support them! Happy shopping! 🛍

@waterleafhome
@gumtree_la
@waverly_boutique
@trilogyspa
@homie_mb
@strandhousemb
@tabularasamb
@pagesabookstore
@manhattanbeachcreamery
@bacchuswinemb
@eat_mbpost
@pitfirepizza
@nicksmanhattanbeach
@thebeehivemb
@shopkatwalk
@blvd_mb

OK your turn! Tag your favorite small business in the comments below! I’ll share them on my stories later today 💛 #snallbusinesssaturday #manhattanbeach
@downtownmanhattanbeach

Christmas at the beach 🎄

Christmas at the beach 🎄

THANKFUL: For my sweet doggies For my health For

THANKFUL:
For my sweet doggies
For my health
For my family and friends
For my co- workers
And for all of YOU! ☺️

This has been a tough year for everyone. And trust me I’ve had my own struggles even without a pandemic. I haven’t been the happiest person. But I’m grateful I have my health, my sweet doggies, an amazing family, wonderful friends, and this community. You guys continue to amaze me and your support truly means the world 😘 I hope you all have the most wonderful thanksgiving! 🍂💛#thanksgiving

Sometimes we open up our Instagram app and forget

Sometimes we open up our Instagram app and forget that no one has it easy. All we see are these beautifully curated feeds, pictures of the perfect food spreads, adorable family, and happy couple. We don’t see the mess and chaos, the break downs, or any of the behind the scenes. I mean sometimes we see those on stories, but we really don’t see it all. Just a reminder for you today as you’re scrolling through your feed this morning 💛

NURSING SERIES PART 5: SELF CARE TIPS FOR NURSES 👩🏻‍⚕️

As an ICU nurse I’ve learned over time that in order for me to give the best possible care to my patients, I need to take care of myself first. 12 hour shifts can be extremely demanding. Often times you leave work feeling exhausted and drained both physically and mentally 😴

HOW TO MAKE TIME FOR SELF CARE:
Sometimes self care can feel like more work and stress, but it’s important to find time between working, taking care of kids, running errands, house work, and appointments to take care of yourself. Schedule one bigger self care act a month, like a spa day, and one weekly act that takes less time, like a new fitness class. Be sure to add it to your schedule so it gets done! Enjoy one short ritual a day- such as sitting outside and drinking your morning coffee or taking time to listen to your favorite podcast 💛

SELF CARE ACTIVITIES TO WIND DOWN AFTER A LONG SHIFT-
▫️TAKE A BUBBLE BATH AND LIGHT CANDLES 🧖🏻‍♀️
▫️WATCH YOUR FAVORITE NETFLIX/ HULU SHOW
▫️MEDITATE (HEADSPACE, SHINE APP)
▫️ DO SOME YOGA🧘🏻‍♀️
▫️ START JOURNALING
▫️ ENJOY A CUP OF TEA 🫖
▫️ LISTEN TO YOUR FAVORITE PODCAST
▫️ READ A BOOK 📚
▫️ DO A FACEMASK
▫️ COOK YOUR FAVORITE MEAL
▫️ UNPLUG FROM SOCIAL MEDIA FOR THE NIGHT

Head to my blog to read the rest of my tips. Some of them may seem obvious, but often times we forget how important it is to take time and care for ourselves, especially after this year #covid19. After all, how can we take care of others if we don’t take care of ourselves first? ✨

FULL BODY WORKOUT 💪🏻🔥 Happy Monday! Kick

FULL BODY WORKOUT 💪🏻🔥

Happy Monday! Kickin’ the week off with a full body workout! This workout is intended for the gym- so if you need modifications based on equipment you have at home, let me know! 👊🏻

What are you working out today?! I actually did full body yesterday so today I’m lifting upper!

Do you guys prefer to workout in the morning, at lunchtime, or in the evening?! My motivation starts dipping after 10am so if it doesn’t happy early then it’s not happening at all, haha!

REPEAT CIRCUIT 4x:
▫️ Pushup to diagonal sliders- 10/10
▫️ Pushup position row to wave - 10/10
▫️ Neutral squat to reverse lunge - 10/ 10
▫️ Unilateral- full leg curl w/ DB press- 10/10
▫️ RDL to 45 degree lunge- 10/10
▫️ MB slams- 10
▫️ Running man- 20 secs

#becksliveshealthy #fullbodyworkout #movewithstrength #functionaltraining #strengthworkout

WINTER HOLIDAY RECIPE ROUNDUP ⭐️ Today on th

I’ve been an open book in this space about start

I’ve been an open book in this space about starting therapy almost 2 years ago. I originally started going after my dad passed away. He was an alcoholic and we had a very difficult relationship. I had a lot of regrets and guilt that I had to work through and trauma that I dealt with growing up. I went to therapy every week like I thought I was supposed to. I thought that I was doing the work. But after a year and a half I realized I wasn’t getting anything out of it. I was just going through the motions every week and wasn’t really putting the work in. I finally realized that just going every week wasn’t enough. I couldn’t half ass it anymore. It was time to make a change to and actually put in the work. It was time to try harder. And after almost two years I finally feel like I’m getting somewhere now. Things make more sense. I listen in therapy and try to practice what I learn. It can be exhausting and emotionally draining but I know all of the work will be worth it 💛
#becksliveshealthy

My workouts have shifted a bit over the years. Whe

👩🏻‍⚕️ MEAL PREP TIPS FOR NURSES Toda

👩🏻‍⚕️ MEAL PREP TIPS FOR NURSES

Today we’re chatting all about meal prep for nurses. Specifically nurses who work 12 hours shifts. We all know that working as a nurse requires both a ton of physical and mental energy. It’s important to eat a nutritious meals and healthy snacks at work to help keep stress levels down and energy levels up.

▫️Make sure you have some good food storage containers and a lunch box that’s big enough to bring all of your food to work in. I make sure that I use a lunch bag that can fit my breakfast, morning snack, lunch, and afternoon snack all in.
▫️To make life easier I recommend prepping the same meals for your workdays. I know it’s boring to eat the same things for 2-3 days in a row but prepping the same things really saves a lot of time. If you are looking for more of a variety in your meals on your workdays, then find meals that have overlapping ingredients so that you are preparing some of the same things, and not spending hours in the kitchen.
▫️Before you head to the grocery store, make a list of what you plan on preparing for your workdays and the ingredients that will be required 📝
▫️Break your meal prep into 2 sessions- If I have a weekend off from work I break my meal prep up so that I don’t have to take a huge chunk of time doing it when I can be enjoying my time off from work
▫️Bring snacks to work that are easy to grab: nut butter packets, protein bars, fruit, veggies, trail mix, yogurt, cottage cheese, protein shakes (Orgain is my favorite), guac and hummus packs, apple slices, turkey “roll ups” made with Laughing Cow cheese.
▫️Have a filling breakfast before work 🍌 One of my favorite breakfasts to meal prep for work mornings that always fills me up and gives me energy to start my day is overnight oats. You may not be eating for hours once you get to work, and oatmeal provides a nutritious and filling way to start your day.
▫️Utilize the crockpot for meal prep! Make your favorite chili or soup recipe. Those meals can go far! One crockpot recipe can account for 3 lunches at work plus you can freeze the rest and even have it the following week 🙌🏻

Head to my blog for the rest of my meal prep tips and meal ideas✨

ADVANCED UPPER BODY WORKOUT 💪🏻 Ive been sha

ADVANCED UPPER BODY WORKOUT 💪🏻

Ive been sharing mostly DB workouts the last few months since mostly everyone is still working out at home- but today I thought I would switch things up and share a more challenging, gym friendly upper body workout. Feel free to message me if you need any modifications! 💛

REPEAT CIRCUIT 4x THROUGH:
⭐️ ARM STEP UPS TO MARCH- 10/10
⭐️ BB SUPINE PULL UPS W/ ISO HIP FLEX- 10
⭐️ GHD LOW BACK RAISES W/ ROW- 10/10
⭐️ KNEELING CURL TO PRESS- 10/10
⭐️ BB UPRIGHT ROWS- 10
⭐️ LATERAL MB SLAMS- 10
⭐️ MINI BAND SQUAT JUMPS- 10
#becksliveshealthy #movewithstrength #functionaltraining #upperbodyworkout

How to find a therapist ✨ - I started therapy al

How to find a therapist ✨ -
I started therapy almost two years ago after my dad passed away. To be honest, I probably should have started a long time ago, but you know what it’s never too late to start. It can definitely take some work finding the right one, but it’s worth it. 💛

1. Shop online!👩‍💻 Psychology today is one of the greatest resources! You can refine your search by insurance, city, issues (anxiety, depression, eating disorders, etc), gender, language, & types of therapy.

2. Go through your insurance- this is how I found my first therapist. I called my insurance to see what my mental health benefits were. They were able to send me a list of therapists in the area. I was able to look them up from there and find out what they specialized in. Unfortunately the first therapist I found, was a little too far of a drive for me. That would have just led to more anxiety and stress 😬- so she referred me to another one in my area. This leads me to my next tip....

3. Ask others for recommendations. Only if you’re comfortable with it!! The first therapist I saw was able to recommend someone else for me. I ended up working with her for a year and a half!

4. Give them a call! If you find someone who seems like a good fit then it’s time to call or email them. Find out if they still take your insurance (sometimes it’s not updated online) and explain to them your situation and why you’re seeking therapy. I started seeing a new therapist a little over a month ago. I actually found her on Psychology Today. She seemed like a great fit so I gave her a call. She called me back within the hour and we got started the next day! 🙌🏻

5. Don’t settle- If you’re not comfortable with the therapist you chose, don’t feel bad about changing therapists. You may need to see a few before you find the one that’s the right fit for you. I saw the same therapist for a year and a half and I really enjoyed talking to her, but I felt like I was letting her down and wasn’t really getting anywhere. It’s ok to take a break and find someone who better suites your needs 💓

NURSING SERIES PART 3- TIME MANAGEMENT TIPS FOR NU

DB ONLY UPPER BODY + CORE WORKOUT 💪🏻 Kicki

DB ONLY UPPER BODY + CORE WORKOUT 💪🏻

Kickin’ off the week with this upper body and core workout! All you need is a pair of light and medium dumbbells and you’re ready to go 👊🏻 I’m still trying to bring you guys workouts with minimal equipment since most people are still working out at home! What are you guys working out today?!!

Repeat circuit 4x through:
⭐️ DB WINDMILL CRUNCHES/ FULL BODY CRUNCH- 10/10
⭐️ 4 PT RUSSIAN TWIST - 10
⭐️ DB PULL THROUGHS TO MARCH- 10
⭐️ SUPERMAN- 15
⭐️ PUSHUP TO ISO ROW - 10/10
⭐️ KNEELING CURL TO PRESS- 10/10
⭐️ UPRIGHT ROW TO LAT RAISW- 10/ 10
⭐️ DB SWINGS- 15
#becksliveshealthy #homeworkouts #movewithstrength #mondaymotivation

FUN FACT FRIDAY: Dropping some fun facts about my

FUN FACT FRIDAY:

Dropping some fun facts about myself to kickstart the weekend✨

1. I’m the oldest of 4- Katie, Jaime, & Danny (Jaime and Danny are twins)
2. I’m a new Auntie (Hi Cohen 👶🏻)
3. I learned to say the alphabet backwards in kindergarten — and I actually think I say it better backwards than forwards now haha 🤣
4. Born and raised in Connecticut, but I’ve been in southern CA for 6 years, wow time flies!
5. I got Leo as an emotional support pet- my mom didn’t think it was a good idea to get him at first. And actually she was the last to know I was getting him. She didn’t think it would be smart to raise a lab puppy in a small one bedroom beach apartment while working 12 hour shifts. Now she thinks Leo’s the best thing that’s happened to me ☺️🐶, and I agree!
6. I was the varsity softball pitcher all 4 years of high school- miss Gilbert softball!
7. My 2 favorite places to travel- Australia and Cape Cod (so many special family memories)
8. I love spicy food- I put sriracha on everything 🔥
9. 🏃🏻‍♀️ I’ve ran 7 full marathons and 19 half marathons!
10. Im an ICU RN but still work at home on my days off focusing on fitness and wellness for social media. I have some fun fitness projects in the works 😉💪🏻

OK you’re turn! Tell me a fun fact about you! 💛 #becksliveshealthy

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