Summer Shape Up 2K15: Tough Times in Week 3

Three weeks are officially in the bag and I am definitely starting to feel some really positive changes all around. Schoolwork definitely picked up, but I am so proud of myself for keeping up with my workouts and sticking to my diet (although I did make a few exceptions this week).

Every week comes with new challenges and I get to know a little bit more about myself as I push through each one. This week I came up against something unexpected: Boredom! My diet, my daily workouts at the gym, my extremely routinized schedule...it all just started to feel very monotonous and I felt myself wanting to veer off course just to make things interesting. This week's lessons learned and tips are all geared toward fighting these feelings of boredom and monotony while remaining motivated and on track. 

Lessons Learned:

1. GO, ESPECIALLY WHEN YOU DON'T WANT TO: Like most things that require a lot of energy and work, there are going to be times when you just don't want to go. I experienced that A LOT this week. As I said before a lot of it had to do with the fact that I was starting to feel bored with my daily routine, but some of it was due to this feeling that I often get around this point when I'm amping up my program, which is that I just hate that I have to work THIS hard to achieve the results I want. But then I remember, this is something I want. No one is forcing me to do it, I made the decision to start this journey (and re-start it every time I fell off or got side-tracked) because there were things that I wanted to change and I realized it was totally in my power to do it. On the days where the "I don't want tos" really start getting me down, I push myself even more to get it done because those are the days when you prove to yourself just how committed to YOU you are. Remember, this is a personal journey and your motivation has to come from within. Yes, maybe a part of it might be to set an example for others, or to make sure you're at your best for your job/kids/family/etc. but ultimately the energy to push through the tough days will be most powerful when fueled by commitment to SELF IMPROVEMENT.

2. SWITCH IT UP, KEEP IT INTERESTING: Those "I just don't want to" days will come and they should be expected, but if they're starting to come more frequently they might be a sign that it's time to switch things up. It's important to keep your diet and your workouts full of variety. This will keep you from getting bored and it will ensure that your body is always being challenged, increasing your chances for results. If you've ever worked with a personal trainer they very rarely do the same workout two sessions in a row. However, for some reason when we're in charge of our own plans we seem to stick with what's safe and comfortable. Switch it up, go online and check out different exercise routines and programs then try them. A great site for this is Darebee, formerly NeilaRey.com, each day there is a workout of the day and there are TONS of workout routines and challenges that you can save and print (for FREE). I use it often when I need to switch things up and its really helpful.

3.  MODIFICATION IS KEY: So this might sound very similar to the last lesson learned, but here I am talking specifically about food. So often people set out to make their diets healthier and they put all of their energy thinking and talking about what they can't eat. This keeps their mind focused on a negative thought and can often lead to feelings of deprivation and missing out on the "good stuff". I've found that switching this mentality and instead thinking about the things that I can have instead keeps me much more positive and able to see all of the options that are available when starting a healthier eating pattern. Completely banning foods like sweets, bread and other snacks/beverages isn't necessarily the answer. Instead, try making small modifications to your diet such as various portion control techniques, switching to organic/health food stores and switching brands for snacks so you are getting the same tastes but higher quality ingredients that will help your body function better. For more specifics on some of the ways I do this check out this week's video update below or click here to watch it on the YouTube channel.

Tip of the Week:

PROGRESS COMES IN MANY FORMS: This week's tip of the week is keeping in line with pushing through the tough weeks where motivation seems to dip a bit. A lot of time it is due to the boredom and lack of variety in workout routine and diet, along with a ton of other factors such as increased stress from work or home life. However, I find that sometimes motivation dips because we're not seeing that progress that we were hoping for as quickly as we'd like. Paying attention to the last two tips of the week (staying away from scales and speaking positively to yourself when you look in the mirror) will help to keep you from focusing too much on this. But it's also important to remember that when embarking on a healthier lifestyle, specifically one geared toward losing weight, progress is going to come in so many different forms. You might find that you sleep better at night, have more emotional stability, handle stress better, don't lose focus as much, and generally just feel happier, more energetic and positive about life. These are all signs that you're body is working more optimally and major changes are happening. So don't get weighed down by numbers (on the scale or on your clothes) remember this is all about working toward a better YOU, from the inside out.



I hope you all found this helpful and motivating. Tough days/weeks/months are bound to happen, but if you keep finding little ways to push yourself and stay motivated there is no way you can lose and remember a day off here or there isn't going to hurt so if you need that time to get back on track-take it!

If you have your own tips and strategies for getting through the tough times please leave a comment below and I'll make sure to highlight it/show you out in next week's post. Almost one month down! Next week I'm finally taking you all in the gym with me for a peek at exactly what my routine looks like. You don't want to miss it! Stay motivated and as always...

Enjoy the journey...

Summer Shape Up 2K15: Made it Through Week 2!

Hello All!

Apologies for being late on the week 2 update, but I took a much needed trip to visit a close friend of mine and decided to just take the time and really enjoy myself.

Week 2 was so much easier than week 1. I took the lessons learned and my own tip of the week to heart and really just hit my stride. My body is adjusting to the new diet and routine and I'm getting into a great flow with everything. However, every week comes with new tests and battles and so as usual here are my lessons learned and tip of the week coming out of week 2: This week I focused on really listening to myself and remaining in touch with my body and thoughts at every step of the way, so you'll find that many of the lessons are centered around that idea:

Lessons Learned:

1. LISTEN TO YOUR BODY: About 6 months ago I took an aerobics class and somehow hurt my back pretty badly. Ever since then I've had pretty chronic discomfort in my lower back, which I can usually alleviate through rest and stretching. When I started this new workout regimen I pushed myself to reach my 3-5 day goal by going in to the gym with very few rest days in between, which really BACKfired...get it...ok sorry. This week's first lesson is to listen to your body. If something starts to hurt, if you get dizzy, if something just doesn't feel right...stop. Immediately. Assess the situation and make adjustments. For me, the adjustment was to workout only two days in a row and then have a rest day (or two if necessary) where I focus on doing just that-resting. I also stretch A LOT on that day, giving my back extra love so that I'm ready to really go for it on my next day in the gym. The more you see results, the more you'll want to keep getting in the gym, but trust me risking an injury is definitely not worth it and could delay results.

2. ME, MYSELF & I: The gym can be a very intimidating place and I often find myself looking around and falling into the comparison game. You know the one where you start comparing your body to others', or trying to run as fast as (or faster than) the person on the treadmill next to you. Your workouts should be a very personal experience that have little to nothing to do with anyone else. I try to workout in front of a mirror or window where I can see myself and make eye contact with MYSELF as much as possible. Each day I workout I am only trying to do better than I did the day before. This also plays into the first lesson. Pushing too hard to keep up with others in the gym can lead you to injury as you push your body further than it is ready to go. Consistency will lead to steady progress. It might not happen as quickly as you want it to, but you'll get there.

3. MUSIC MATTERS: I love music and use it to motivate myself in almost everything that I do. I crank music up when I'm studying, when I'm driving and ESPECIALLY when I'm working out. However, the type of music that I listen to can really make or break a workout. Also, I need tons of variety because listening to the same music over and over again kills my vibe very quickly. In the past I've made different workout playlists and rotated them throughout the weeks (I still do this). However, I've also found that various apps are extremely helpful in providing the perfect soundtrack to any workout. My personal favorites coming out of week 2 are Spotify and Pandora. Spotify's "Workout Twerkout" playlist was great for a while but recently I've been listening to the "Women of RnB & Hip Hop" list. There is something about listening to great songs by strong women that just pushes me so much further in my workouts. Also I LOVE Pandora with my favorite channels being the 2000s and 90s hip hop channels as well as...and don't judge me here..the Britney Spears channel (it features a ton of fast-paced songs that really keep me motivated during cardio..it just works for me haha).

Tip of the Week:
MIRROR, MIRROR ON THE WALL: So mirrors can be almost as hard to deal with as scales when embarking on a fitness journey. However, I've found that mirrors can actually be your best friend, especially when you're first starting out. As I stated earlier I make it a point to look in a mirror while I workout to keep my focus on ME the entire time I'm in the gym, but I don't shy away from looking in the mirror when I'm at home either. In fact I make it a point to spend a little bit of time each morning and each night looking at myself in the mirror and finding at least 3 new things I love about myself and my body. We all have something we probably wish we could change or improve, but no matter how much work you put in you'll never be satisfied until you learn to love yourself for everything you are in the present. Taking time to look in the mirror and have a positive conversation with yourself about your body will help you build a better relationship with it and you might even find that workouts are even easier to get through. Also, you'll often see results in the mirror much quicker than you see them on the scale, which will keep you motivated and encouraged.

I hope you've found this week's lessons and tips helpful. You can also head over to the YouTube channel now for a video on the third component of Summer Shape Up 2K15, meditation, which further emphasizes the importance of remaining aware of your mental and emotional health along with the diet and exercise components. In the video I review three of my favorite apps that I use to assist in keeping my thoughts positive and aligned with my overall health & fitness goals.

As always please feel free to leave a comment/question/suggestion. I'd love to hear how you all keep yourselves positive and focused while engaging in your own health and fitness journeys. If you leave them in the comments I'll add them to the beginning of next week's update. Let's all stay motivated together.

Enjoy the journey...

Ivy Rose Reflects: Starting With Me

Over the past few weeks I've focused a lot of energy on this blog and associated YouTube channel, increasing my presence on various social media platforms. The response has been great and I appreciate all who have taken the time to stop by the blog and/or YouTube channel and show love/support. However, today I found myself spiraling down a dangerous road of thoughts about whether or not I am using my blog in the most productive of ways. Currently, its focus is primarily on my travels and my very personal experiences in yet another boost/revamp to my continuous journey in mental, emotional and physical health.

I recognize that there are so many other things going on in the world that I could be writing about-particularly as one who identifies as an African American woman (and I will when I feel ready and able to properly do so). But as I settle down from my workout this afternoon and prepare to go into my meditation for today, my mind is drawn back to all of the conversations that I've had in my classes in the past two years of my doctoral studies noting that the journey to a more just society built on the valuing of difference and not merely the tolerance of them, begins with understanding oneself.

This idea is echoed in the quotes and work of so many public figures striving toward justice and peace for all.

"If I'm not good to myself, how can I expect anyone else to be good to me?"  - Maya Angelou

"Be the change you want to see in the world" - Ghandi

“Until we have met the monsters in ourselves, we keep trying to slay them in the outer world. And we find that we cannot. For all darkness in the world stems from darkness in the heart. And it is there that we must do our work.” - Marianne Williamson

"We got a young brother to stand for something!
We got a young brother that believe in the all of us!
Brother Kendrick Lamar! He's not a rapper, he's a writer, he's an author!
And if you read between the lines, we'll learn how to love one another! But you can't do that
Right on
I said, you can't do that - without loving yourself first" - Intro to Kendrick Lamar's "i"

This idea of understanding the self--acknowledging and valuing our individual differences, uncovering our own biases, misconceptions and blind spots--is the foundation of every course I've ever taken on properly engaging with communities as an educator, researcher, counselor, health care professional, etc. It's why in every research article or book you read you'll find an entire section dedicated to the author laying out exactly who they are and how they came to this work as well as their shortcomings and limitations within it.

As I said before I will comment on all that is going on in this country and in this society. It is a part of my journey and I cannot ignore it, and trust me that is not the underlying message of this post. The very first entry of this blog (Stepping Up to the Mic) is all about me breaking my often self-imposed silence on things I previously felt like I had no right or platform on which to speak. However, self-esteem and self-love have been things that I've struggled with my entire life (as I'm sure we all have) and have greatly impacted my work and the passions that motivate me on a daily basis. I am not completely sure of what the identity of this blog will be just yet, but one of the main reasons I started it was to provide myself a little bit more of an opportunity to learn about myself.

With each workout, with each international trip, (and once school starts) each class and/or research experience reveals something else to me (and you) about myself. When do I feel like quitting? What things to I pick out as important to share? Why? What things/people/places consistently show up? How to they impact me and how I interact with and interpret the things around me? What motivates me? What inspires me? What scares me? How do all of these things manifest in my work, my social life, my research? So I guess in that regard I am using this blog as a space to do a sort of ethnographic study on myself. I've never taken the time to truly figure out who I am, what I need/want, where I see myself going and for that reason I have found myself on some slippery slopes leading down into moments of darkness I'd never thought possible.

More than anything this blog is a dialogue with myself, I've just chosen to have that conversation publicly. So follow along or not, but I hope those of you that do find a little inspiration/motivation/encouragement or whatever else you're looking for to keep on pushing in your own journeys. I did my final project (for a course that pushed me personally and academically more than any other) on the power of storytelling, which I truly believe in and used as the foundation for my teaching practices (a topic for a future post) As Maya Angelou says:

This is mine...

Enjoy the journey....

Japan & Vietnam 2K15: Part 6, Hoi An & Ho Chi Minh

Well folks this is it! The final installment of the epic Japan & Vietnam 2K15 trip. I can't believe this is the last post of the trip. Apologies for how long it's taken me to get this up, but I guess I prolonged it because it means that the trip is really over. I don't believe in coincidences, so it doesn't surprise me that I just so happened to "find the time" to post this on the first official day of the online class I registered for haha.

Anyway on to the trip.

As previously mentioned, I decided to lump the last two cities together because we had such a short amount of time in each and we had no major tours or trips planned. Also, it being the end of the trip we put a lot of emphasis on resting so there wasn't quite as much activity as in the previous cities (this was planned purposefully).

Hoi An
We arrived in Danang in the early afternoon after a very interesting (and short) flight on VietJet airlines. We quickly found a taxi and negotiated a price with the driver and headed to our hotel. Similar to Hanoi, the streets near the airport were buzzing with activity and tons of people on mopeds/scooters, but as we drove into Hoi An and neared our hotel it definitely quieted down a bit.

Lunch by the pool

The Victoria Hoi An is absolutely breathtaking and although it was a bit cloudy out this didn't discourage us from enjoying some relaxation time and a delicious meal by the pool. The hotel offered a complimentary shuttle to the center of town where there was tons of opportunity for shopping and eating. Hoi An is home to many, MANY shops offering tailor-made clothing, which can be ordered on the spot and are ready within 24 hours. The shops display samples of their work outside, and most have books and books filled with catalogs showing other options. They can also make an outfit based on a picture or sketch brought in. After selecting fabric and discussing price and details of the outfit you desire, the shopkeeper takes your measurements and tells you what time to report back the next day for your first fitting (usually some time in the late morning/early afternoon). Final adjustments are made, if necessary, after this initial fitting at which time you are asked to return one more time later that afternoon/early evening for the final fitting. It's all such a quick process and prices are much more reasonable than ANY department store. Additionally, most stores hold on  to your measurements and have some sort of online program/web site through which you can make future orders. My parents and brother all participated in the process and walked away with beautiful suits and dresses (unfortunately no pictures were taken, but my mother plans to wear her dresses in the near future and I will update this post at that time).

The rest of our time in Hoi An was spent purchasing gifts for friends and co-workers and simply enjoying the time together as a family. It was our last two days with Brandon so we really wanted to enjoy it.



Ho Chi Minh
 Our final stop of the trip was Ho Chi Minh City, formerly known as Saigon, which many in the country still refer to it as today. Brandon took the flight into Ho Chi Minh but left early the next morning to meet up with friends in London. After he left, the three of us set off to see as much of the city as we could in one day. Our biggest stop was the Vietnamese War (American War to the Vietnamese) Remnant Museum. The visit was extremely intense as the museum was filled with graphic imagery and descriptions of the war itself so I have chosen not to post much from our visit. I will say that it is a very powerful experience and one that should not be missed if you ever find yourself in Ho Chi Minh.

*Note: Mother Rose's bonus clip was too large to put into the blog so you can find it on the brand new Ivy Rose Facebook page!

Coconut candy making process

Our final tour of the trip was to the Mekong Delta. Similar to the Ha Long Bay tour, we got on a bus with about 10 other tourists and traveled a few hours to the Delta where we were led by a guide through various sights. The trip began with some fresh fruit and live music, after which we hopped into 4-person canoes and traveled a short distance down a portion of the delta. We stopped briefly to learn about and watch the production of coconut candy. a major export of this area. I'm not a fan of coconut but I did try it and found that it had more of a caramel taste than anything. Of course there were many other coconut products, the most exciting of which was the pure coconut oil, which my mother and I bought two bottles of. Finally, we all got into a bigger boat and traveled down a larger portion of the delta ending at a house where we were served the greatest feast. The day ended with a peaceful visit to a nearby Buddhist temple featuring three very large Buddhas.

I couldn't think of a better way to end this epic trip. This was such an amazing adventure, and the travel bug has definitely bitten me once again. I don't think I'll ever take this long of a hiatus from traveling again. I hope you've all found the videos and posts both entertaining and inspiring.

Take a peek at the final video below (it's a bit longer than the other videos but also includes some footage of my solo journey back home).

Questions, comments, suggestions, corrections, etc. are welcome of course. Thanks for following along and as always...

Enjoy the journey...

Summer Shape Up 2K15: Week 1 is Done!

Hey Blogoshpere! Week 1 of Summer Shape Up 2K15 is done, and although it was more of a struggle than I expected I am feeling full of energy and really excited to move into week 2.

Throughout the summer I'll update here with lessons learned and a tip of the week. You'll also want to head over to the YouTube channel every week for videos of my cooking adventures, snippets of my workouts, and reviews of resources, which I might not always include here.

As I said week 1 was a STRUGGLE. The heat, the change in diet and the fact that I hadn't been in the gym in a while all worked against me for the first couple of days and the mental battle to push through that was a tough one. Here are some lessons and tips that I walked away with this week.

Lessons Learned
1. WATER IS A GAME CHANGER. This seems like an obvious statement, but I nearly passed out the first two workouts simply because I wasn't drinking enough water. As I said in the last video, it is always recommended to increase your water intake when drinking the protein shakes as the powder just absorbs it all. Water also has a ton of other benefits  and can make or break your entire fitness plan.

2. BLENDED NOT STIRRED. I love the taste of the Lean 1 protein shakes, but since my parents have a blender here (I don't have one in my new place in NY) I decided to use it and the shakes taste SOOOO much better. It's like drinking a chocolate milk shake twice a day. Note: In last week's blog I said the 2 lb. tub of shakes lasts 3 weeks. That was based on my previous experience when I think I was only replacing one shake a day (except for weekends). Doing two meal replacements will probably only last you about two weeks making the $40 at Smoothie King a bit costly. I ordered my second tub off of amazon this time and it was only $26. Much more reasonable!

3. WORKOUT FIRST, PLAY LATER. When I'm at school I have to fit my workouts in whenever I can and it's usually at night, but my relaxed schedule during the summer means my days are wide open. Putting my workouts in the morning BEFORE I get too deeply into relaxation mode was definitely another game changer.

TIP OF THE WEEK:
SKIP THE SCALES! It's so tempting to hop on the scale daily or weekly to check your progress, but my advice is to fight this urge as much as possible. Weightloss/training is 90% mental (in my opinion), and so many things factor into how much you weigh on a given week/day/hour. Seeing a number you don't like can really discourage you. I usually stay off the scales for a whole month when I'm first starting a new routine or getting back into the swing of things. This keeps me motivated by the more important things like increased energy, better sleep, less stress, improved attitude/emotional stability, etc. Of course you'll want to know how you're doing eventually but I'd say at the most keep your weigh-ins to once or twice a month.

Photo Cred: http://www.fridaylovesong.net/

 Alright guys I know that these were pretty basic tips and nothing too shocking, but when you're starting a new regimen or trying to get back on the wagon it's nice to be reminded of the basics. This week I'm keeping my cardio routine pretty steady but adding in more weight training since that bit the dust as I battled through the near-fainting due to lack of water. Also, I've started my second phase, which is purposeful attention to my mental/emotional state through various meditation and journal apps. Next week's tips and lessons will all be related to that with a video introducing and reviewing all of the apps I use.

I hope you all find this helpful/motivating/encouraging. If you think I forgot any important tips for starting out please leave it below in the comments and I'll add them to next week's post with a shout out to the commenter. Stay motivated and as always...

Enjoy the journey...

Ivy Rose Travels: Japan & Vietnam, Part 5, Ha Noi/Ha Long Bay

Ok so normally I'm able to bounce back from jet lag pretty quickly, but this time I really got my butt kicked. As you can probably tell from the posts and videos my family goes pretty hard when we travel, and I was a bit out of travel-shape. I handled it like a champ while on the trip (although admittedly there were way more cranky moments/days than a 30-year-old probably should have two weeks), but the recuperation process has definitely been interesting.

Basically, all of that was a long-winded way of explaining why I've taken such a long time to put up the last two videos and posts. I guess we should just jump right in at this point so as not to waste any more time. 

My parents and I arrived in Ha Noi relatively late at night (I believe it was some time between 10 and 11). What immediately struck me was how active the city was. Actually, that's a lie, what immediately struck me was the intense heat and humidity. I'm from Miami, so it wasn't anything I hadn't experienced before, but Miami at least cools down a bit at night. Stepping out of the airport that night it was clearly still in the upper 80s and very very humid. But once we got acclimated to that and stepped into the car the hotel sent for us, the NEXT thing that struck me was the amount of activity at this time of night. The main mode of transportation in all of the cities we visited in Vietnam are mopeds, or what some might call, scooters. For all of my Gators out there just imagine your typical day on campus except EVERYONE is riding a moped/scooter on their way to and from class--not just the athletes and brave freshmen who miss their cars.

Anyway the drive to the hotel was fairly quick and although he was sleeping when we got there, we were all very excited to finally get to spend some time with my younger (but much taller) brother, Brandon! Our hotel, The Viet View,  was very nice and had a beautiful restaurant on the top floor that had fantastic views of the city. Our suite was also very lovely, with a master bedroom and a separate sleeping area for 2-4 more people down the hall and an amazing balcony with similar views as the restaurant. Our bathroom was also very nice, although we did have some issues with flooding from the shower. The hotel management was very accommodating and provided us with a separate room down the hall where we could take our showers without having to give up our suite, which I thought was a nice compromise.

So normally I split the trip into the "stops" we made within the city, but this time it seems more fitting to use the term "adventure" since we did a couple of tours in which we made a few stops along the way:

Adventure 1: Ha Long Bay Boat Tour

My brother and our Tour guide, Tu

Our first adventure was a two-day, one-night cruise along Ha Long Bay. We crammed into a van (that luckily had pretty decent air conditioning, with two tour guides and 12 other tourists (from all over the world) and set off on a 4-hour drive to the bay. Most of our travel companions were backpackers, many were traveling as couples, but there were also quite a few single travelers, which I will note here as I plan to write a commentary/reaction piece on traveling alone in the near future. The drive wasn't too bad as I slept for most of it and our tour guide, Tu was great! We made one stop half-way through the drive for restrooms, snacks and shopping....AND BOY COULD YOU SHOP! I'll just let the pics speak for themselves.

The tour company we chose was Ha Long Dagong Sail, which is one of the mid-priced bay tour companies and overall we were very pleased with the accommodations and service. All meals are included in the package price, but any drinks on board are extra-and they push them all day. The first day on the boat we did quite a bit of exploring and made two major stops:

Stop 1:  Sung Sot Cave
Sung Sot Cave, or the Surprise Cave/Cave of Surprises was absolutely mind-blowing. We had to make a pretty decent hike up what felt like a million steps in the heat, but we were rewarded with breathtaking views and a much cooler environment inside the cave. Again, I think I'll just let pictures do the talking here.

Stop 2: Kayaking
Our next stop was kayaking around the bay, which we all felt a little too tired for due to the heat and the fact that we were repeatedly told that we couldn't swim because of jellyfish. However, we were once again rewarded with magnificent views and our guide ultimately felt that it was safe enough in our particular area for a quick swim and we all literally jumped at the opportunity to cool off. Unfortunately I don't have any pictures of the actual swimming because-well I was in the water-but my parents do and I'll link to their blogs once they put them up.


Then it was back to the boat for a sunset cruise, with one complimentary beverage and delicious fruit, followed by dinner and socializing/bed time. The next day was spent entirely on the boat and most of us tanned, tried to stay cool and slept until it was time for our cooking class and final meal. We met up with some people who were on a 3-day trip, which includes an overnight stay on a nearby island in the bay and then we all got into two vehicles (my family was lucky enough to get placed on the larger bus) and made our way back to our hotel.

Adventure 2: Food on Foot Tour

Fresh fruit

Happy Father's Day Dad!

The day we returned from Ha Long Bay was Father's Day and my mom had booked a food on foot tour as a special surprise for my dad. The tour package includes a guide who takes you through the streets of Old Quarter in Ha Noi, visiting 5-6 local restaurants so that you can sample the local cuisine. The guide also provides history of the Old Quarter and the people living there. Our guide was amazing and took us to some really awesome spots,  although he loved to play the "guess what you're eating" game, which we only failed once when we ate a mixture of meat that included ground up worms....which was surprisingly delicious.

Delicious rice cake

The tour was a great way to get a lot of information on the city in a short period of time and I highly recommend it.










We were exhausted from our boat trip and adventurous eating experience and had to head off to our next city-Hoi An, which my mother promised would be filled with tons of time to relax by the pool or on the beach. Since the last two cities were both pretty quick stops (about a day and a half in each city) with no pre-planned activities, I am going to merge them into one final blog and vlog. Hopefully I'll have them both up by Monday night at the latest.

Comments/questions/suggestions are welcomed and encouraged. Also, take some time to watch the video above.  If you think anyone else might find this post interesting and/or useful please pass it on. Make sure to follow (this blog) and subscribe (to the youtube channel) for future posts and vlogs. Many of my other series are picking back up now that I'm back in the states. As always...

Enjoy the journey...

Summer Shape Up 2K15 Begins!

Hello All!
I've been gone for a few days, resting up and battling some SERIOUS jet lag. There are two (or three) more posts left to wrap up my travels in Japan and Vietnam, which should be up by the end of the week.  If you want to catch up on the other videos before the new ones go up you can watch them all on this playlist: Ivy Rose Travels.

Today I wanted to refocus for a bit and get back to another major component of this blog. Those of you who were followers before I took my LONG hiatus might remember my Fitober post in which I discussed my journey to better physical, mental, emotional, and spiritual health. Although I've done a fair job of maintaining my physical health I experienced some major dips in mental/emotional health and it is definitely time for a boost. As is customary during my summer breaks I am once again beginning my Summer Shape Up routine!

Since my schedule is much less intense (with fewer classes and no work/research) I am taking extra steps in tightening up my diet, working out daily and engaging in various practices to improve my mental, spiritual and emotional health.

Check out the video below to gain some insight into the first step in improving my diet: Replacing two meals a day with Smoothie King's Lean 1 protein shakes*.  The shakes are DELICIOUS and really effective in both ensuring that I get enough of the "good stuff" while also curbing hunger and assisting in fat burn during workouts. I drank the shakes for almost a whole year in the second year of my journey and they were particularly helpful for me as I often find it difficult to get a healthy breakfast in, which can make or break the entire diet/workout program.

Other components of Summer Shape Up 2K15 include, but are not limited to:
 - Cooking 90% of meals/snacks (high in protein, fiber, vitamin C, and other essentials) to ensure that there are tons of healthy eating options
 - Controlling portion sizes
 - Drinking tons of water
 - 90 min of cardio 4-5 times a week and weight training 3 times a week
 - Morning and Evening meditation (I use a few different guided programs, which I will discuss in future posts)
 - Journaling (this blog and the vlogs are a part of that process)


I'll definitely post updates and videos here and on the YouTube channel so make sure you subscribe there as I might not always post everything in both places.

I hope you all find these posts motivating and I'd love it if you joined in and left comments discussing your own Summer Shape Up programs. As always...

Enjoy the journey...

*The protein shakes are actually manufactured by Nutrition 53, but I've only ever seen them sold at  Smoothie King stores. After some research I have found that you can also order them through Amazon and some have even found them at Stop & Shop for almost half the price.