workout of the day

HEY GUYS!! This is my first debut on Hannah Rose Gray’s blog – yay! My name is Charlotte, I’m Hannah’s branding and marketing manager. I love working with this lady, she’s the best.

Today, I want to write about something that is near and dear to my heart, which is fitness and creating healthy habits so that you can be the BEST you.

It’s a known fact that working out/moving your body is SO SO SO good for your overall health. I get that it can be daunting to go into the gym and not really have a plan with what to work on that day. I have gone into the gym multiple times, without a plan, and end up doing the stairmaster for 30 minutes then some abs just out of default since it’s an easy option. Well, I’m not saying that is bad, but you could make the MOST out of your time, which is why I want to give you this free workout idea!

I love lifting weights and incorporating strength training into my workouts, so here is a fun one! Also, I love #legday so here we go.

STRENGTH

  • Back squat 3 x 8
  • Split squats 3 x 10 (each leg)
  • RDLs 3 x 10

CONDITIONING

  • run 200 m after each exercise
  • 10 bw squats
  • 10 push ups
  • 10 step ups (each leg)
  • 10 dips (with bench)
  • 10 box jumps
  • 10 sit ups

Okaayyyy, thanks for having me here guys! Hope you enjoy the heck out of this workout.

Paleo Pumpkin Chocolate Cookies

Keto + Paleo + Low Carb + yummy

These are the perfect cookie for all the dietary restrictions that are FREAKING AMAZING. Below is my instructions and ingredients:

Prep Time: 10 mins // Cook Time: 13 mins // Total Time: 23 mins

These cookies are chewy + soft which makes the perfect cookie. I top them all with Pink Himalayan sea salt which just REALLY hit the spot.

Serving size: 12 cookies, 174 kcal

INGREDIENTS:

  • 1 large egg yolk- room temp
  • 1/3 cup grass-fed butter, melted or cooled OR softened ghee
  • 5 tablespoons pure pumpkin puree, patted dry with a paper towel to remove excess moisture
  • 1/2 tsp xanthan gum (optional- I did not add it in mine) It will add chewiness
  • 2/3 cup coconut sugar or golden monkfruit (not paleo)
  • 1 teaspoon vanilla extract
  • 1 1/4 cups super fine blanched almond flour
  • 2 tablespoons coconut flour
  • 1/2 teaspoon baking soda
  • 2/3 teaspoon baking powder
  • 1/2 teaspoon cinnamon
  • 1 teaspoon pumpkin pie spice
  • 3 oz paleo or sugar free chopped chocolate or chips
  • Coarse sea salt for sprinkling – optional but def better with

Instructions:

  • 1. Preheat oven to 350 degrees F.
  • 2. In a large mixing bowl, beat 1 egg yoke then whisk melted butter or ghee with the pure pumpkin puree. Add coconut sugar or monkfruit sweetener and vanilla extract.
  • 3. Slowly stir in almond flour, coconut flour, xanthan gum, cinnamon, and pumpkin pie spice. Sprinkle in the baking soda and baking powder evenly all around the entire surface area of the flours in order to incorporate it well. Mix thoroughly! Fold in the chocolate chips.
  • 4. Use a small cookie scoop to drop dough onto ungreased baking sheet. Gently flatten dough with your palm or the bottom of a small glass. top with more chocolate!
  • Store in the fridge- these cookies taste even better when you cool them in the fridge overnight!!

Travel Tips

TIPS, TRICKS & USEFUL KNOWLEDGE FOR TRAVELING

After 5 years of traveling for work, I have compiled some of my favorite travel tips to ensure a solid travel experience! Whether it be to the next state, across the country or a trip to the other side of the world – this blog contains nuggets of experience and tricks that have worked for me. I am known for getting hangry, tired, and melting down if I don’t keep good nutrition + sleep during long travels. I’VE LEARNED finally on how to pack my bag correctly and what to do so I don’t get hangry or overly exhausted. HERE we go….

TIPS:

  1. Always choose the AISLE SEAT- this is a must when traveling long distances. You gotta pee, can’t sleep or need to stretch your legs…DEF choose an aisle seat. I love love love having the window seat especially when traveling over beautiful places BUT not at the expense of being stuck inside and having to ask a few people to move so I can go pee every hour. Which leads me to my next tip…
  2. DRINK so much water- you have to pee every hour. Flying at high elevations will cause you to dehydrate faster and everything just goes down hill from there. Staying hydrated is known to help jet leg as well. I always bring a hydro flask and refill it any chance I get. I also rarely get anything but water when they give you free drinks on the plane. Sugar and alcohol will continue to dehydrate. Ok lets be honest I’ll have one glass of wine on a long flight to Europe if I can’t sleep….cause it’s free and SO good. 
  3. PACK SNACKS – oh my goodness if I did not pack snacks….I would be the worst travel buddy. After years and years of eating food that made me sick cause it’s all I could find at the airport I learned to pack a legit snack bag. Help from my amazing Dietician Abby Chan, I now don’t go anywhere without it. Even if that’s a wedding day, driving 2 hours, traveling for over 36 hours on plane. Because of my various health issues, I must keep high protein and low sugar snacks. You do what’s best for you but here are some of my favorite: chick peas, fresh fruit (apples, bananas), snap peas, turkey sticks, protein bars, etc. Stasher bags. 
  4. MOVE YOUR BODY – always. I believe this statement to be true every single day of our lives but especially when traveling it’s important. This looks like stretching on planes every 2 hours by walking the aisles. Finding a space in the airport to practice yoga or do some squats and push ups. When I travel to places I always find gyms to drop into, yoga studios to try, running outside, or taking advantage of hotel gyms. Look up HIIT, strength training or cardio circuits on Instagram for ideas. I always bring a jump rope, resistant bands and running shoes wherever I travel. They are all small and can easily travel. ALSO, if possible bring a travel yoga mat- super nice to roll it out and have quiet movement time on your mat in random places. 
  5. TSA PRECHECK – is a must when traveling in airports every month. There are other options such as Clear or Global Entry but this is SO helpful. I never show up to the airport more than 1 hour before a flight due to Pre-check. You don’t have to remove shoes or take anything out of your bag. When I travel with camera gear and computers this is SO helpful. I am all about efficiency when traveling. 
  6. Sign up for TRAVEL CREDIT CARD – These travel credit cards save you money in the long run, let you into amazing lounges all over the world, and rack up all those points for future flights, car rentals, and hotels. I have the Chase Sapphire Reserve and I received 100,000 points when I signed up along with TSA pre-check, access to over 1,000 lounges in the world, and 3x on every dollar spent on travel and dining. Many people have one card through an airline like SouthWest or American Airlines but I’ve found more perks through a very specific travel credit card. This also includes car rental insurance and they will put you up in a hotel if your flight gets delayed over 6 hours. 
  7. MEMBER at a car rental – I’ve really loved being able to walk from the airplane straight to your rental car without waiting in any lines!! It’s FREE to sign up and you always get a discount if you are a member. I use AVIS and I also get points that rack up over the year. With Avis you get a kick back from Amazon with a 10% gift card by just renting a car!! 
  8. FIND the local coffee shop, bookstore + little shops. This is where I find ALL my treasures is in hidden little nooks when traveling around. From prints, jewelry, books, and clothing. I meet the best people, as well. 
  9. Look on SKYSCANNER, Justfly, or Hopper for the best deals when searching for flights. They will often have great deals even if that means a day layover, but worth a $450 flight compared to a $1,200 flight. ALSO, always remember to search in an incognito window which blocks browsing history, cookies, and more. Many airline companies can jack up prices based on browsing history. Click File at the top on computer screen, then New incognito window.
  10. Always CARRY ON your bag if you’re going for a short travel. You will save money, time, and worry. I cannot tell you HOW many times my checked bag got lost from connecting flight and it’s such a hassle to track it down. Traveling minimally will teach you how to live out of one bag and use everything you brought (basically to not over pack). Get a good bag that can easily roll with 4 wheels and a lock.

WHAT’S IN MY BAG: 

This is what I get asked the most when I travel. SO HERE it is…all my go to’s, essentials, and must-haves when traveling, especially overseas. 

(If you want the same things, I added links to each item! Just click on it.)

Dani + Todd // Pregnant

Baby Announcement Photos in the mountains of Flagstaff

Just the cutest little family!! Dani and Todd grew up next to each other in Flagstaff, AZ. It wasn’t until High School when they fell in love and became official. Their friendship is deep and spans years. It was this year they decided to start a little family with first their goldendoodle and now a baby on the way.

Liquid Gold : Essential Oil Blend

Young Living Blend

After a client books a wedding with me, I send to them a welcome gift in the mail which includes a few fun little items for their wedding preparation. One of the items I make is a calming essential oil blend with Young Living oils. I roll it on my forearms + neck area so I can easily smell it. This blend is to promote Calm, Confidence, + Peace…which often is hard to find during wedding planning process!! You can also use this blend whenever you are feeling overwhelmed + stressed or need a boost!

Calm + Confidence + Peace

Blend Recipe:

Links to fun bottle options:

  • https://amzn.to/35eqN2h
  • https://amzn.to/2p5RNAr
  • https://amzn.to/2IsYaof

LEARN MORE ABOUT YOUNG LIVING PRODUCTS: HERE