Category: Health & Fitness

Recovery

Recovery | The Pace

I need to be upfront; recovery is not a topic I’m an expert on. In fact, it’s something I am admittedly bad at. When I’m sick and a doctor tells me to rest and skip the gym for a few days, I tell him or her that quite honestly, that’s not going to happen. When I injured my IT band and spent months in physical therapy (twice!), I researched and experimented with every method of low impact exercise that I could find in order to maintain my fitness routines. I’m horrible at taking rest days and haven’t done so for seven months.

So why on earth am I writing a post about the fitness topic I’m probably the worst at? And more importantly, why should you be reading this? Well, I’ve learned a lot about rest and recovery in the past few days, brought to my attention by a sprained ankle. After spending some time thinking over this topic, I decided it was something I wanted to write about, not as an expert, but as a way to both engage in and promote self-reflection and healthy habits. I think it’s important to ask ourselves: In what ways in my life am I practicing healthy rest and recovery habits and in what ways am I not? Through this question, I realized that I am practicing recovery in some ways, but am clearly (see above!) lacking in others. I hope this post can help you recognize your strengths and weaknesses in this area and will motivate you to make rest part of your healthy lifestyle.

Muscle Recovery 

I can’t be the only one who actually enjoys being sore the day after a tough workout. Standing up from my desk at work and going up and down the subway stairs might make my muscles scream, but the pain also brings the satisfaction of a workout well done. But just because I secretly enjoy the pain, doesn’t mean I should always have to suffer through it. After a particularly brutal lower body day, I tried PARODI’s Comforting Muscle Lotion and was immediately blessed with the feeling of instant relief. The lotion was just the answer my sore muscles were praying for, and I learned that there’s nothing wrong with seeking relief for pain (even when the pain comes from a good and healthy place!).

Recovery Fuel

We all know about the importance of a post-workout meal to refuel our bodies after the hard work we just put it through. I workout in the morning, so my favorite recovery meal is also my favorite breakfast. I’ve eaten oatmeal for breakfast for the past five years and I still get excited every time the microwave beeps (seriously, ask my friends, I have an obsession). Refueling after exercising is one area of recovery that I think I get right, so I thought I would share my post-workout breakfast! Feel free to modify as you choose (and share your creations with me on Instagram!)

  • 1/2 cup whole-rolled oats
  • 1 teaspoon vegan protein powder
  • 1 healthy sprinkle of cinnamon
  • 1 banana

Put oats, protein powder, and cinnamon in a microwave-safe bowl and fill with water so that the water barely covers the oats. Microwave for 2 minutes. Top with a sliced banana and enjoy!

Hydration Recovery

Our bodies scream for water during our workouts (I’m that girl who reaches for her Nalgene between every song in a cycling class!), but we have to remember to continue the hydration after we leave the gym. Our thirst may be quenched, but we have to continue to give our bodies the hydration and electrolytes it needs to fully recover. I love drinking lemon water when I get to work for a refreshing way to hydrate. I also have recently tried and loved Pure Brazilian Coconut Water. I’m pretty picky when it comes to coconut water, but this brand was the best I’ve tried! If you’re feeling the need to replenish your body with electrolytes, definitely opt for coconut water over sugary sports drinks.

But like I said, I am no expert on this topic, so I would love to hear about your methods of recovery. Share with me in the comment section below or send me a DM on Instagram.

xo,

Tatum

3 Ways to Switch Up Your Workout Routine

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We all know that nothing lasts forever. Even what seem to be the best relationships, jobs, lunch orders, and clothing styles often run their course and are replaced by something better, trendier, or more fitting for our current life situation. The same goes for fitness. Just like we grow out of apartments, trends, and even some friendships, our bodies yearn for new ways to stay active and healthy. 

For best results in our health, fitness levels, and physical appearance, it is crucial to switch up our exercise routines to ensure our bodies don’t become too accustomed to a workout to a point that it is no longer effective. 

But finding the time, energy, strength, and money to workout is enough of a challenge! Trust me, I hear you! Which is why I’m sharing some inspiration and ideas for how you can easily and effectively switch up your fitness routine! You might be surprised how motivating trying something new can be! Besides, we all know fierce women aren’t afraid of change and a little challenge 😉

For the Soul Cycle Obsessed:

Try weight training. The weight portion of Soul Cycle is high rep and low weight. To give your body a new challenge, adventure to the weight area of the gym and try a few upper body exercises (like these) using a higher weight and doing fewer reps. Adding weight training to your routine will give you more muscle definition and increase your metabolism!

For the Yogi:

Try boxing. I know it may sound like a bit of a 180, but hear me out. Yoga is a way to center ourselves: a practice used to eliminate distractions, stress, and negative energy from our lives. I’ve been taking a boxing class for the past several months, and I have to say that not only is it fantastic physical exercise, but also great for my mental health as well. I use the class to take out all of my anger from the week. When the gloves are on and bag is in front of me, it’s goodbye to work stress and feelings of inferiority and hello to feeling confident and strong once again. A yoga lover can challenge their bodies and minds by trying this new form of exercise. 

For the Runner:

Try a boutique fitness class. I know, I know. Why go from paying nothing and using the earth’s gym to paying upwards of $25 a class? The answer is two fold. First and foremost, for your health (deh). Second, your first class is often free 😉 There is a great benefit to challenging your runner’s lungs, legs, and cardiovascular endurance with a high-intensity interval training or strength and cardio combination class. These classes often group participants in pairs or teams, which ensures that you will be held accountable for your effort by others. Whenever I try a new class, I am forced to push myself harder and further because I know my team is counting on me. I prove to myself what my body is really capable of doing and then I’m able to take that knowledge to my future, solo workouts. 

What new workouts are you trying lately? I’m always looking for something new to try!

xo,

Tatum

Crop Top c/o Fierce + Regal/ Zippered Capri c/o Fierce + Regal

Photos by: Lauren Listor

Special thanks for Fierce + Regal for working with me on this post.

Ready, Set, Go

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If you’ve been following along on The Pace or my Instagram, you might remember last month’s post about the elevated athletic performance brand, Fierce + Regal, that I just can’t get enough of. Through high quality and versatile pieces, the brand inspires, encourages, and enables women to be both fierce and regal from the gym, to the office, and wherever life takes us.

A regal woman has goals. She knows what she wants and she isn’t afraid or intimidated to aim high and reach for the stars. But setting goals is only the beginning, and this is where the pairing of regality and ferocity is so crucial. Fierce women attack their goals. They don’t back down from challenges. They pick themselves up when they fall. They remain confident in the face of setbacks and failure. It’s not enough to want, to plan, or even to be motivated. Goals cannot be achieved without the drive and hunger inside a fierce woman. Fierce + Regal encourages women to be confident enough to hold themselves to high standards and set big goals and strong enough to carry them through to the end.

We set and chase goals in many areas of our lives. At this stage in my life, many of my goals are fitness and career related, both which require a great deal of physical, emotional, and mental energy and strength. Fierce + Regal gives me the comfort and support I need to power through my workouts to achieve my fitness goals, giving me the boost necessary to attack the rest of my day at the office. As we look toward the transition of seasons, I’m especially loving this crop top for fall jogs through the park or an outdoor yoga session. These zippered capris that are perfect for busy weekends filled with gym time, runnings errands, and seeing friends. As always, Fierce + Regal pieces are made with the highest quality materials, making them irresistibly comfortable.

What goals are you setting and attacking?

xo,

Tatum

Crop Top c/o Fierce + Regal/ Zippered Capri c/o Fierce + Regal

Photos by: Lauren Listor

Special thanks for Fierce + Regal for working with me on this post.

 

Lower Body Workout

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I think we can all agree that there is nothing like the feeling after a great workout. We feel strong, accomplished, fierce (and probably very sweaty!). But we all know the struggles of finding the motivation and energy to get to the gym, and then when we arrive there is always the struggle of what do I do? This is something I get a lot of questions about from people who want to expand their gym routine from the bordeom of the treadmill.

No matter what your preferred method is to break a sweat, I always advise my friends to incorporate some type of strength training into their routines. I talked about the benefits of strength training in this post and shared an upper body workout. Today, I’m sharing a lower body workout that can be modified for any fitness level. It combines strength training with pilates and cardio moves that will leave your muscles screaming and sore the next day. Lace up your sneaks, pop in your headphones, pull this baby up on your phone, and hit the gym. You can do it!

Lower Body Workout

ADVANCED: 55-60 minute workout-Starting with Set 1, do 20 reps of each move, 16 reps of each move, and 8 reps of each move. Do the same for Set 2, 3, and 4. Finish with pilates burnout.

INTERMEDIATE: 30-40 minute workout-Starting with Set 1, do 8 reps of each move. Go through each set twice. Finish with pilates burnout.

BEGINNER: 20-30 minute workout-Do 8 reps of each move. Finish with pilates burnout.

[Pattern of set: 1. Strength training 2. Cardio move 3. Pilates move 4. Strength training]

SET 1:

Deadlifts

Squat jumps

Rear leg lifts (On hands and knees, do # of reps for both sides) 

Side lunges

SET 2:

Kettle bell swings

Burpees

Fire hydrant leg lifts (Do # of reps for both sides)

Hip Thrusts (Back on bench, hold weight on hips and thrust hips up)

SET 3:

Ski/Narrow Squats

Jumping Lunges

Hamstring Leg Curls (Do # of reps for both sides)

Curtsy Lunge (Lunge back into curtsy position)

SET 4:

Wide stance deadlifts

Pop squats (Squat down and tap ground, jump up and bring legs together)

Elbow tap lifts (On hands and knees, pull in knee to elbow and extend leg back out)

Squat steps (In squat position, step out to wide squat position and back in to narrow squat position)

PILATES BURNOUT: 45 seconds on, followed by 15 second pulses

Inside leg lift (Lie on right side, cross left leg over right and lift right leg up and down. Repeat on left side)

Side leg lift (Lie on right side, raise left leg up and down. Repeat on left side)

Rear leg lift (On hands and knees, raise straight leg up and down. Repeat with other leg.)

 

And don’t forget…no trip to the gym is complete without fierce and comfortable fitness attire. I talked about my obsession with Fierce and Regal in this post and still can’t get over how incredible the line is. Be sure to check out Fierce + Regal online and on Instagram for the amazing pieces I’m wearing in this post and more!

Happy sweating!

xo,

Tatum

Capri LeggingsSports BraThe One-Shoulder c/o Fierce + Regal

Photos by: Lauren Listor

Special thanks for Fierce + Regal for working with me on this post.

 

Fierce + Regal

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I recently discovered the new elevated athletic performance wear brand, Fierce + Regal, and fell in love right away. Not only are the pieces lovely, but they feel amazing! I could tell the second I stepped into a pair of the Capri Leggings and Sports Bra that the fabric was of the highest quality: extremely comfortable and super easy to move in. The material provides so much support, automatically boosting my confidence and giving me tons of extra fitspo to break a sweat 😉

But Fierce + Regal is more than beautiful, high quality activewear pieces: it’s a mantra in and of itself. Fierce + Regal is all about female empowerment. Women should feel fierce, unstoppable, and confident on the inside, and still be able to look regal, put together, and sophisticated on the outside. To me, being fierce means being tenacious. It means waking up every day and attacking a killer workout at the gym, heading into the office determined to work hard and be successful, and always approaching every situation with a confident, can-do attitude. The word regal means class, sophistication, intelligence, beauty, and poise.

Many may find these characteristics to be opposites and might think that a woman needs to choose one or the other. But Fierce + Regal (and I!) do not agree. A woman can rock both of these qualities and should never have to sacrifice tenacity for poise or vice versa. I love that the Fierce + Regal line encourages this powerful combination of traits and that the pieces allow females to bring these characteristics to the surface.

We are all given different personalities, different strengths and weaknesses, and different character traits. But I believe that in every woman there is at least a little bit of fierceness and regality just waiting to come out. Let Fierce + Regal inspire and empower you to show the world what you’re made of.

Be sure to check out Fierce + Regal online and on Instagram 🙂

Capri Leggings/ Sports Bra/ The One-Shoulder c/o Fierce + Regal

Photos by: Lauren Listor

Special thanks for Fierce + Regal for working with me on this post.

 

Provenance Meals Review

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Last week, I had the privilege of testing out an organic meal delivery service in the New York area called Provenance Meals. Provenance is an organic meal delivery service for busy New Yorkers with 100% gluten-free and dairy-free meals made from scratch with sustainable and organic local ingredients. Provenance offers prepared breakfast, lunch, and dinner options for every diet from vegan to paleo. Take a look at this week’s menu to get an idea of the incredible meals Provenance offers (WARNING: Mouth-watering may occur).

I enjoyed two days of breakfast, lunch, and dinner of some of the most incredible and creative meals I have ever had including Pear Matcha Paleo Muffins, Sweet Potato Toast with Black Bean Mash, Chargrilled Butternut Squash with Chive Sunflower Pesto, and Creamy Lemon Celeriac Pasta with Asparagus & Peas. Every meal was absolutely AMAZING—filling, fresh, healthy, and so tasty. I also loved how diverse my meals were, some including ingredients I have never tried or have heard of before!

My experience trying out Provenance Meals was wonderful, and I’m already sad that I won’t be having another bowl of Coconut Quinoa and Lentil Curry this week. If you live in the city or nearby, check out the website to see if Provenance is a service that could work for you!

Special thanks to Provenance Meals for collaborating with me on this post.

5 Lunches You Need to Meal Prep Today

If you follow me on Instagram and watch any of my stories, you know that I am a major fan of meal prep. Living in New York is expensive and I can’t afford to buy lunch every day, so it’s super important for me to prepare healthy lunches to fuel me through the week. I know “meal prep” can sound daunting, exhausting, and intimidating…What will I make? What groceries do I buy? Am I going to get bored of eating the same thing??! All of these questions are totally legitimate and can deter many people from joining the Sunday Meal Prep club. But don’t fear; I’ve got you 🙂

I’ve rounded up some amazing, healthy dishes for you to try this week, next week, and next month. Remember that a key of keeping meal prep exciting is always trying something new, so give one or two of these a try and let me know what you think! Happy prepping!

Garlic Tofu Salad with Lime Dressing by Healthier Steps

I made this a couple of weeks ago and it was amazing!

Rainbow Power Salad with Roasted Chickpeas by Pinch of Yum

Eggplant, Caramelized Onion and Tomato Pasta by Well Vegan

Made this last week for Eric and I with Trader Joe’s red lentil pasta and it was incredible!

Southwestern Chopped Salad with Cilantro Dressing by The Garden Grazer

5 Lunches to Meal Prep This Week | The Pace

Our Family’s Favorite Salad by Gimme Some Oven

This dressing is my new fave!

What are your favorite meal prep recipes? I’m always looking for something new to try!

xo,

Tatum

Self-Care

Self-Care | The PaceIMG_4742IMG_4770IMG_4707Self-Care | The Pace

Ever since high school, health and fitness have played a huge role in my life. I work out every day, eat healthy a majority of the time, aim to get eight hours of sleep every night, and try to maintain a positive self-outlook to promote good mental and emotional health. These things have become second-nature: part of my lifestyle. However, I am always reflecting on my way of living and looking for ways to become healthier physically, mentally, and emotionally.

I moved to New York a year ago and with the stress of money, high cost of living, and limited amount of time spent between work, my social life, and my blog, I started to slip into some pretty unhealthy eating habits. A couple of weeks ago, I decided that it was time for a change. If I put so much time and effort into buying and cooking healthy food and going to the gym every day, it is silly for me to not fuel my body sufficiently and properly, which is something I let slip in my ranking of priorities. I set a goal to make a greater effort to not let work, my busy schedule, or stress of money get in the way of making sure my body has all of the nutrients it needs to get through my workouts and through my days. After striving toward this goal for a couple of weeks, I feel so much better. I feel healthier, happier, and proud of myself for prioritizing self-care.

What can you change in order to live your healthiest life and promote self-care?

xo,

Tatum

Photos by: Jay Haute

Latest Health Tips & Tricks

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With Memorial Day Weekend behind us and upcoming vacations and trips dancing in our heads, we are well into summer. It’s no secret that summer brings an added motivation to exercise and eat healthy in order to achieve that “beach bod.” While I am a strong proponent for living a healthy and fit lifestyle all year round, I do appreciate the extra burst of fitspo that comes along with summer sundresses and swimsuits.

There isn’t one major secret to healthy living (if there is, I have yet to find it!), but I’m always on the look out for new ways to bring health into every aspect of my life. And because no one wants to hear about counting calories or eating salad for the millionth time, I’m sharing a few small and easy health tips and tricks I’ve gathered recently that have helped me along my healthy living journey.

1. The healthiest, freshest, tastiest, easiest pasta sauce EVER!

After my roommate got a vegetable spiralizer for her birthday, my mom sent me one of her favorite vegetable noodle recipes to try. This Guilt Free Pasta recipe by Lucy Wyndham-Read (who by the way is my new healthy living role model) is a quick and easy veggie noodle dish that will definitely become a go-to in my kitchen. But the stand-out from the recipe is the tomato sauce. The sauce takes only about five minutes to make and heat up and requires only a few healthy and fresh ingredients, making it a much healthier alternative to the sugar-filled pasta sauces we buy at the grocery store. Try out the recipe below and I bet you will never buy store-made sauce again!

  1. Cut tomato in half and grate (placing the inside of the tomato on the grater) everything but the peel into a bowl.
  2. Add a drop of extra virgin olive oil and any spices of your choosing (I used pepper, garlic powder, Italian seasoning, and paprika)
  3. Heat in a sauce pan over medium heat and enjoy!

2. Cinnamon, not sugar

I have been eating the same breakfast of whole rolled oats, cinnamon, and a banana for years (seriously, ask any of my roommates over the past four years). With the natural sugar of the banana and sweetness of the cinnamon, I never need to add any additional sugar to my breakfast of choice. Recently, I’ve started to put cinnamon in my coffee, too and it has been a major game changer. I typically drink black coffee, sometimes with a tiny splash of almond milk, but a few dashes of cinnamon completely transforms what can sometimes be a strong and bitter cup of black coffee to something much sweeter and tastier. Try replacing cinnamon for sugar in your coffee, oatmeal, and anything else you want to experiment with. Let me know if you find any other game changing cinnamon companions 🙂

3. Knowledge is Power

When eating out, it’s easy to make unhealthy choices from the sheer factor of ignorance. Most restaurants don’t include the nutritional information of food and drinks in the menu, so it’s up to us to do our homework and know more than just the monetary cost of what we’re ordering. There’s no need to go crazy and obsess over the calorie number, fat percentage, and grams of sugar in every item you ever order, but it’s important to have a general knowledge of the nutritional information of your go-to food and drink choices when you’re out. For example, I love a good plate of Smoked Salmon Eggs Benedict for brunch, and while several of the ingredients in this dish have good nutritional value (salmon and eggs), the hollandaise sauce smothered on top contains a lot of calories and fat. This doesn’t mean I should never order eggs benny, but knowing the nutritional information that makes up one of my favorite brunch options might led me to ask for the sauce on the side or only order it every once in a while as a special treat. Knowledge of calories, fat, and sugar should not be used to restrict ourselves, but instead as a resource to help us stay on track with our personal health and fitness goals.

4. Explore the Pasta Shelf 

Can you tell that I’m a fan of pasta? 😉 Recently, I’ve been experimenting with Trader Joe’s wide selection of healthy pasta alternatives. For under $3, you can score a bag of pasta made from brown rice and quinoa, red lentils, or black beans. The verdict? No, I don’t feel like I’m 10 years old again eating seconds and thirds of my mom’s spaghetti (my favorite childhood meal of all time), but these alternative pastas are super tasty! If you’re new to these healthy pasta options, I would suggest starting with the quinoa or red lentil noodles before moving on to the black bean rotini, which has a stronger taste.

What health tricks are you using this summer? I’m always looking for new tips, so share yours in the comment section below or DM me on Instagram 🙂

xo,

Tatum

Corbett Double Bead Chain Necklace c/o House of Urban/Express Bandeau Off The Shoulder Top/Uniqlo Skinny Jeans/Marble Handbag c/o Policy Handbags/Cat Eye Twin-Beam Sunglasses c/o Deux Souls

Photos by: Lauren Listor

 

 

5 Reasons to Work Out During the Holidays (That Have Nothing to do with Guilt!)

Holiday Fitness | The Pace

This truly is the most wonderful time of the year, but it doesn’t come without its vices. The over abundance of sweets, indulgent meals, and flowing drinks are the treats we look forward to all year, but we can often go overboard in our enjoyment of them and are then left with feelings of guilt. But this season is all about love, peace, and joy, so until I hear Andy Williams on the radio singing about guilt and body-shaming, my plan is to keep these negative emotions as far away from my holiday spirit as possible.

So this means we have a free pass to live totally unhealthy lives for the next month and not feel bad about it? Not quite. I’m the last person to give or accept excuses for not leading a fit lifestyle. What I am encouraging is a change in mentality around fitness during the holidays. We shouldn’t be running five miles because we had one too many glasses of champagne at the office holiday party or spending two hours in the gym because we know we won’t be able to resist tasting every flavor at the family’s annual Christmas cookie competition. Exercise should never be a punishment. Fitness is an opportunity to bring positivity and improvement into our lives every day, not a physical and mental punishment for the way we choose to spend our other hours.

Fitness should be a major part of our lives all year round, but during the holidays, we can’t allow guilt to be our primary motivator to break a sweat, or we will learn to associate health and exercise with negative feelings. Today, I’m sharing five positive reasons to prioritize working out during the holidays that have nothing to do with how many pieces of pecan pie or helpings of mashed potatoes you had last night at dinner.

1. To feel your best

Our holiday calendars are full of parties and events with family, friends, coworkers and acquaintances; it should be called the most social time of the year. As this is often the only time we see many of our extended family and friends of friends, of course we want to feel our best! Exercise is the best way to achieve this. I am going to look exactly the same tomorrow, regardless if I wake up early to work out or choose to skip. The difference is that I will feel so much better. The endorphins and sense of achievement will light you up more than any sequin-covered dress can, which will make all of that small talk and catching up a much better experience.

2. As your gift to you!

The holidays are a time of giving: well thought-out gifts to friends and family, spare change dropped in Salvation Army buckets and contributions to community food and clothing drives. It’s wonderful that this season encourages us to think about others, but that doesn’t mean we should be neglecting ourselves. Treating our bodies well is one of the best gifts we can give ourselves (and it doesn’t have to cost a dime!). Consider your workouts as your gift to your present and future self.

3. To eliminate stress

The holidays aren’t just candy canes and silver bells, they are also known for being the most stressful time of year. Deadlines at work, endless shopping lists, hours of cooking and baking, and festive distractions around every corner (because yes, spending two hours watching a Hallmark movie is a necessity) are enough to bring out our inner-Scrooge. But instead of stress-eating the box of cookies Grandma express-shipped, take out those stressful emotions at the gym. I especially love cardio kickboxing routines when I have frustration and anger to get out. After punching that negativity in the face, I leave the gym a heck of a lot sweatier and much more relaxed.

4. To get a head start on New Year’s Resolutions

We’ve all heard it before…I’ll start working out again after the holidays. It’s my New Year’s Resolution. But this is silly if you think about it! Why wait until the new year, when the gym is over-crowded with everyone and their mothers’ 2017 fitness resolutions? Why torture yourself and risk injury by over-exercising to make up for lost time when you can ease into a more rigorous and intense fitness routine by starting now? We all love the fresh start and opportunity for self-improvement that the new year brings, but we also don’t want to enter this clean start from a place of self-pity and disappointment. Don’t allow fitness to always be part of an unreachable goal and start now!

5. To establish a healthy holiday mindset

As I’ve mentioned earlier, the holidays bring some of our favorite treats and there is nothing wrong with indulging! However, there is a difference between enjoying a mug of hot chocolate with our families by the fire and mindlessly devouring an entire box of chocolates because “calories don’t count during the holidays.” If we mindfully enjoy the extra sweets and treats that make an appearance during this time of year, we are less likely to feel sick (mentally and physically) about our choices. Incorporating exercise into our daily lives helps to develop a healthy holiday mindset because it serves as a personal reminder that the way we treat our bodies is important. If we know we care enough about our health and bodies to spend time, energy and sweat exercising, we are more likely to be mindful about what we put into our bodies. Having a healthy holiday mindset is not about deprivation; it’s about enjoying indulgencies and having a positive relationship with them (instead of shaming yourself every time you reach for a cookie).

I hope these tips help motivate and encourage you to make fitness a priority during this time of year. Wishing you love, peace, sweets, sweat, and positivity this holiday season.

Xo,

Tatum